Studies have found that lack of sleep and a high-fat diet can lead to a vicious circle of health From Columbia University
The following is the Studies have found that lack of sleep and a high-fat diet can lead to a vicious circle of health From Columbia University recommended by recordtrend.com. And this article belongs to the classification: Life data.
The latest research shows that more than one-third of American residents do not sleep enough, which will have a serious impact on their health. At the same time, eating habits are an important but underrecognized factor for their health.
Director of Columbia University sleep Excellence Center Nutritionist Mary Pierre San ongi (Marie Pierre st onge) said that I have been engaged in research and analysis between sleep, diet and health for many years. Until around 2014, my laboratory has been focusing on how too little sleep affects obesity. The research shows that reducing 4 hours of sleep per night for 4 consecutive nights will lead to an increase in people’s diet, equivalent to an additional intake of 300 calories per day (calories from a McDonald’s cheeseburger). We found that the root cause lies in the increased activity of specific food reward centers in the brain and changes in hormones that control satiety. In other words, people who sleep less feel more hungry and crave high sugar and high-fat foods.
In 2014, the American Dietary Guidelines Advisory Committee found Mary and asked the opposite question: how does diet affect sleep? This is a very interesting problem. At the same time, it is also a very important problem. About 35% of American residents sleep less than the minimum 7 hours recommended by experts every night. 10% – 30% of residents suffer from sleep disorders such as insomnia or sleep apnea. Lack of sleep and sleep disorders are related to a series of health problems, from psychological status to chronic diseases, For example, type II diabetes and cardiovascular diseases.
However, getting high-quality sleep is not always related to going to bed early. It has been proved that diet is an unrecognized factor in the quality of sleep. Usually, people can find out the causes of food and drinks that lead to poor sleep. For example, drinking coffee in the afternoon or having a big meal before going to bed are two obvious factors that interfere with sleep. What is less noticeable is that the healthy choices made during the day will have a positive impact on sleep.
Our research over the past seven years has shown that eating more fiber and less saturated fat and sugar during the day will lead to deep sleep and less interference at night. A Mediterranean diet rich in fruits and vegetables, beans, nuts, whole grains and olive oil, and less red meat, processed meat and full-fat dairy products may be particularly beneficial. In the latest study, subjects who followed the diet were 1.4 times more likely to have high-quality sleep at night than others, and the insomnia rate decreased by 35%.
Protein foods such as nuts, seeds, fish, poultry and eggs contain tryptophan, which produces melatonin to regulate sleep in the brain. Other foods, such as tomatoes, pineapples, cherries, bananas, apples, vegetable oils, nuts and livestock and poultry products, contain melatonin itself. In plants, melatonin is an antioxidant that can prevent damage, while in animals, melatonin can regulate their sleep (just like humans). Eating this melatonin rich food can also improve human melatonin levels, although such studies have been carried out less.
The latest research shows that, The effect of diet on sleep may be related to mindfulness practice (for example, through meditation, improving perception ability and recognizing someone’s thoughts and feelings) or supplementing melatonin with drugs has the same or even better effect. Taking melatonin will reduce the average time to sleep by 4 minutes. In one of our studies, healthy eating habits will reduce the time to sleep by about 12 minutes, and the overall sleep quality is better.
Finally, poor sleep and eating habits can form a vicious circle: lack of sleep leads to poor dietary choices, which in turn leads to low-quality sleep, but we can interrupt this cycle and change it.
Interestingly, “early to bed and early to rise” can change bad sleep and eating habits, and consider themselves a night owl. They feel better later than later on. They tend to eat less vegetable protein, fruits and vegetables. At the same time, they love to sleep at night. Incidence rate is also related to high morbidity and premature death.
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