Wellness Letter: Nutritional News

Tired and Gaining Weight?

Many people today admit to giving up sleep in order to cope with the demands of today’s fast-paced world. While the pace of life has sped up, the incidence of obesity has also sped up, doubling since the 1960’s in the United States. In addition, our sleep has declined by almost two hours in the past 40 years! It’s no wonder that scientists are studying the relationship between sleep and weight gain.

A recent study in the Annals of Internal Medicine demonstrated that sleep deprivation in rodents and humans has been associated with hyperphagia. Hyperphagia is excessive ingestion of food beyond that needed for basic energy requirements. This association between sleep deprivation and weight gain is thought to be related to the circulation of different hormones that increase appetite as well as cravings for high calorie foods (sweets, salty, and starchy). Another study in the International Journal of Obesity shows that men and women who work overtime are more likely to suffer from weight gain. A third study in the journal Sleep showed short sleep duration in young adults is a risk factor for obesity even when controlling for confounding variables.

What can you do about to avoid weight gain due to sleep deprivation? Here are five easy ways to change your eating to make sure you get enough sleep and reduce your stress.

1. If you drink caffeinated beverages, save them for the morning time! If you are really sensitive, stay away from coffee, tea, and even chocolate after 11 am.
   
   
2. Take a multivitamin. We need antioxidants to relieve the effects of stress. The B vitamins especially promote energy production from the food we eat.
   
   
3. Get plenty of fruits and vegetables, whole grains, and proteins at each meal. A well-balanced diet boosts energy levels.
   
   
4. If you need to, lose some extra weight. This will increase energy and promote a more productive day.
   
   
5. If you do crave high sugar, high calorie foods, think about your mood and hunger levels. Are you physically hungry or do you simply need to relax? This is a great tool to use when separating the need for food from emotional needs.

—June 2005