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How Foods May Affect Our Sleep
Diet and sleep affect each other
As people lose sleep, they may seek out more junk food. Healthy adults who sleep only four or five hours a night end up eating more calories and snacking on sweet foods more frequently.
Another study found that proper sleep can increase your willpower to avoid unhealthy foods.
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Key Ideas
Take Control Of Your Health
Heart disease and strokes are the number one cause of death worldwide. However, almost 80 percent of all cases of cardiovascular disease is preventable.
Making some changes...
The Impact Of Regular Exercise On Our Health
Exercise is the one thing that can improve nearly every aspect of your health.
Extensive studies have found that exercise enhances the cardiorespiratory system, increases HDL cholesterol, lowers triglycerides, reduces blood pressure and heart rate, lowers inflammation, and improves blood sugar control.
Exercise: What To Aim For
Research has shown that even a few minutes of exercise leads to benefits.**It’s all about increasing the intensity.**
The ideal exercise for adults are :
- 150 minutes of moderate-intensity aerobic exercise a week, such as running, swimming, brisk walking, cycling, tennis, and doing yark work.
- 2 sessions of about 30 minutes of resistance training a week. Examples include resistance bands, bodyweight exercises like yoga, push-ups and sit-ups, and heavy gardening.
For more intense workout sessions, you should aim for:
- 75 minutes of vigorous aerobic exercise a week.
- 2 sessions of at least 30 minutes resistance training.
- High-intensity exercise should get your heart rate up to 70 to 85 percent of your maximum heart rate.
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Eat often enough
According to research, eating regular meals and snacks at the same time every day helps ke...
Don’t skip meals
Skipping meals actually makes your body less able to assimilate food, and you are more liable to overeat at the next meal.
If you keep yourself from getting too hungry, you may be able to avoid a bad mood.
What foods to avoid
The biggest bad mood culprits are refined carbohydrates and refined white starches that cause your blood sugar to go up and down like a rollercoaster.
Blood sugar spikes and drops can leave you with a short-lived burst of energy followed by a tired, cranky feeling.
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Sleep And Weight Fluctuation
Sleeping less has been associated with increased risk of obesity, and addition of body fat, as it affects the overall metabolism of the body, and can also affect our appetite.
Sleep duratio...
More Sleep Means Better Metabolism
- Various studies point out that sleep influences two appetite hormones, leptin (to decrease appetite) and ghrelin (to stimulate appetite), which is also known as the hunger hormone.
- Lack of sleep is associated with higher levels of ghrelin and lower levels of leptin, making the person more likely to overeat.
More Sleep And More Exercise
- Sleep-deprived people crave for and also end up eating more carb-rich foods and sugar.
- Sleep duration affects the release of insulin in the body, that affects our glucose levels, and prolonged sleep deprivation can lead to obesity and type 2 diabetes.
- Research shows that exercise prevents the damage done by lack of sleep and also makes one eat less.
To stay healthy, one has to sleep more and also do regular exercise.