Dietician Specialist Aslıhan Küçük Budak gave information about the subject. You notice that you are gaining weight involuntarily in certain periods. Well, have you ever wondered what could be the reason for this? Weight gain is a problem arising from an imbalance of energy intake and expenditure. Yes, but it also includes the psychological and physiological problems that follow. Recently, it is the time and duration of sleep that has become the most important problem.
Research studies investigate the energy between sleep time and weight gain. Sleep disturbance also creates difficulties in losing weight by affecting metabolic and hormonal changes (leptin and ghrelin hormones). In addition, it has been reported that diet quality also affects sleep. Studies have also reported that the sleep quality of the high carbohydrate consuming group is worse as a result of comparing diets with high carbohydrate and low fat content to normal diets. It has also been reported that a lack of protein and carbohydrate nutrition is associated with shorter sleep times. In long-term studies, it has been observed that Magnesium, Zinc and Vitamin D improve sleep quality. It has been observed that zinc is particularly effective in the transition to sleep. Caffeine is also competitive against adenosine, a hormone that regulates sleep-wake times. In addition, carotenoids and vitamin D have been shown to improve sleep time, resulting in effective results in waist circumference or systolic blood pressure. Regular and controlled consumption of foods such as milk, oily fish, cherries and kiwi affects sleep quality positively.
Less than 7 hours of sleep!
More weight gain was observed in individuals who slept less than 7 hours a night. In studies on this, individuals who work night shifts prefer more fatty foods with high carbohydrate content during the day because they are awake all night. Since individuals who stay awake for a long time need more energy, it has been determined that they consume more calories than other individuals, and this excess calories have been observed at night meals. In line with the proven information, it is claimed that there is a completely inverse relationship between the amount of fat and sleep. In a healthy lifestyle-based study conducted in the USA, a significant change occurred between individuals' sleep quality and obesity.
In studies conducted with adolescents, adolescents with a short sleep period found less fruit and vegetable portions and more fast food consumption. As a result, short sleep times in adolescents have been associated with obesity, reduced insulin sensitivity, and risk of hypertension.
As a result of these researches, it means that weight loss is a multidisciplinary process. This includes many factors such as nutrition, physical activity, blood values, sleep time, stress, and environment. In a healthy weight loss process, we need to keep all of these factors in balance.
For a Quality Sleep: Magnificent 5
Did you know that you can increase your sleep quality by paying attention to the foods or drinks you consume before going to sleep in order to have a comfortable sleep? Although the work of metabolism depends on food intake, sleep, which has an important place in terms of health, has a relationship with the quality of the food intake. Some foods that lower your blood pressure and heart rate
While it helps you sleep by slowing down your metabolism, some of them have an effect that makes sleep difficult by increasing metabolism and brain activity. The amino acid tryptophan, which stimulates serotonin synthesis in the brain, and high levels of melatonin ensure quality, relaxing and comfortable sleep. Regular consumption of 5 foods that will bring you to quality sleep during the day and close to bedtime will increase the level of serotonin in the brain and will help you relax because they contain melatonin. Here it will help you sleep
5 miraculous foods:
Milk: It helps with the high quality protein content of the milk we consume due to its calcium content and its richness in tryptophan amino acid. Warm milk you drink before going to sleep has a higher tryptophan content, so it will help you fall asleep quickly.
Walnut: Walnuts, which you will consume as much as 1 tea glass after dinner; It will help you to sleep, which is a source of melatonin, but those who want to control weight should be careful.
Banana: In addition to increasing the release of serotonin and melatonin hormones, especially the local banana, the magnesium and potassium it contains, will help you relax and relax your muscles and help you get a quality sleep.
Raspberry: Raspberry, which we can find fresh in a very rare period; Consuming 1 bowl of dried or fresh before going to bed in the evening will prepare you for sleep.
Oat: Oats, which are indispensable in our diets, will help the body to regenerate with a quality sleep thanks to the fact that it contains calcium and magnesium minerals, which are important for a quality sleep.