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Get More Sleep And Lose That Weight |
What if I told you that when you are tired your adrenal
glands are stressed and your kidneys will retain fluid and
you will appear puffy. Its true, but when the body is rested
your organs will function more effectively and you will look
better and appear thinner.
When we are tired we tend to take in more sugar, caffeine
and refined carbohydrates to give you an energy boost all
of which can put on extra weight.
If you want to lose that excess weight try to get the right
amount of sleep each night. Latest Research indicates a
strong link between lack of sleep and increased weight
and this may be just as crucial to shedding excess pounds
as diet and regular exercise.
The average adult needs eight hours sleep a night, which
means approx 9 hours in bed. People who sleep less than
that have a 45% greater risk of being overweight and those
who sleep less than four hours have a 75% chance of
being overweight.
The research also shows that as childhood obesity has
soared from 5% to 30% over the last 30years has
something to do with why children are now sleeping two
hours less per night.
The point is that if you want to lose weight, you will have to
try to get more sleep. Go to bed early whenever possible
and sleep late whenever you can.
Here are some other reasons why you should sleep more:
* Insufficient sleep has been linked with increases in fat
tissue in the body and a loss of muscle strength and
muscle mass.
* Lack of sleep causes a decrease in bone density,
particularly in women because it can lead to
osteoporosis.
Good sleep is as important as a service is for your car. It
recharges your batteries, changes your oil and tops up
your fluids so you can operate at peak function.
If you're having trouble sleeping, it might just be that you
are lacking certain vital nutrients in your diet, leaving you
feeling depressed or anxious and causing you to wake
during the night unable to return to sleep.
Try and include the following foods in your diet for a better
nights sleep:
Cereals
Unprocessed cereals contain starch and complex
carbohydrate to fuel energy reserves and give a
comfortably full feeling.
Starch is known to greatly increase production of the
endorphin serotonin, which is the body's natural feel good
drug. It acts to control moods, reduce anxiety and promote
normal sleeping patterns.
Try a bowl of cereal just before bedtime; bread is also a
good choice.
Oats
The oat flakes from which porridge is made are an
excellent source of vitamin B6, which is needed to promote
serotonin levels in the brain. Alkaloids in the grains can
also have a relaxing effect.
Tuna
Tuna and other oily fish are an excellent source of calcium,
a lack of which is said to cause anxiety.
So increasing the intake of these in the diet may well
relieve stress-induced insomnia. Oily fish is also an
excellent source of Omega 3 oils, which are essential for
general health.
Pasta
A good source of protein for those who are lacking this
nutrient and its endorphin-stimulating amino acids.
Pasta has a very low salt content, and is low in fat. It's rich
source of complex carbohydrates to fill you up and
because it releases energy slowly, helps you feel
pleasantly calm.
A perfect food choice for relaxation before bedtime.
Bananas
Bananas are a rich source of potassium, a vital mineral for
nerve function and a lack of which can cause you to feel
depressed and in turn lead to insomnia.
Bananas also have plenty of serotonin stimulating starchy
carbohydrate to relax you and are a good source of the
amino acid tryptophan, also needed for the production of
serotonin.
Nuts
Nuts are rich in B vitamins, proteins and selenium. Brazil
nuts are the richest source of selenium.
Nuts are also high in protein, a lack of which can cause
anxiety and depression. They contain both amino acids
tryptophan and L-phenylalanine, which helps the body to
produce those relaxing endorphins.
Strawberries
A source of vitamin C, which helps to produce endorphins
and a good source of potassium, a lack of which can cause
stress.
The red colour is due to a flavonoid, which seem to
function as a biological response modifier or in other
words they can change your mood for the better and help
you relax.
In conclusion a lack of sleep changes your hormone levels
and capacity to metabolise carbohydrates so less sleep =
slower metabolism. Studies have revealed that deep sleep
causes cell repair and cell growth, which will speed up the
metabolism and burn calories.
So aim to get at least eight hours sleep a night and lose
that weight.
Gary is the author of several popular e-Books, including "Maximum Weight Loss in Ten Weeks" - the complete eBook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that s |
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