首页
登录
职称英语
Lack of sleep could lead to weight gain Getting too litt
Lack of sleep could lead to weight gain Getting too litt
游客
2024-02-11
15
管理
问题
Lack of sleep could lead to weight gain
Getting too little sleep can have all kinds of negative consequences, including making you angry and harming your driving. A growing body of evidence suggests an addition to that list might be in order: Lack of sleep might also make you fat.
The inspiring prospect that sleep duration may play a role in how much we weigh has researchers busily conducting studies to sort out the potential relationship between shut-eye and BMI.
Although it might seem intuitive that under-sleeping leads to overeating, science hasn’t yet found a direct cause-and-effect relationship between lack of sleep and being overweight. "There is a very, very strong link, " says Jim Hill, director of the Colorado Nutrition Obesity Research Center at the University of Colorado and a spokesman for the American Society for Nutrition. "People with sleep problems tend to have obesity. Why? That’s where the research is."
In one of the latest studies, Marie-Pierre St-Onge of the New York Obesity Nutrition Research Center at St. Luke’s-Roosevelt Hospital found that sleep-deprived people tend to burn the same number of calories—in her study, about 2, 600 per day—as people who enjoy a full night’s sleep. But her research, published in the August issue of the American Journal of Clinical Nutrition, found that sleep-deprived subjects consumed about 300 more calories per day(2, 800 vs. 2, 500)than the well-rested subjects. Because it takes just 3, 500 calories to add a pound to your body, St-Onge says, "if people kept that up for a while, it would add up really, really quickly."
Still to be determined: Do sleep deficits actually cause people to become overweight? Or does being overweight cause people to not get enough sleep? Or might the two conditions share some potential factor that’s not been found?
Michael Breus knows those questions need answers. But he’s not waiting for all the dots to be connected. Breus.a prominent sleep disorders specialist, has recently published The Sleep Doctor’s Diet Plan, Lose Weight Through Better Sleep. As the subtitle suggests, he’s convinced that the body responds to too-short sleep by packing on pounds — and, conversely, getting more sleep is an effective weight-loss strategy.
Breus spells out several means by which too little sleep could lead to weight gain. When you’re sleep-deprived, he says, your body moves into a different mode. "On a physical level, the key things are hormones, " Breus says. When you lack sleep, he explains, "your body slows down. Your body is trying to conserve energy stores" to carry you through the longer period of wakefulness. That slowdown causes the release of Cortisol(皮质醇), a hormone that your body secretes(分泌)in response to stress and that boosts your appetite: Your body senses it needs more energy, so it demands more food.
At the same time, Breus says, sleep deprivation causes your body to release more ghrelin(生长素), the hormone that signals hunger, and less leptin(瘦素), the hormone that tells your body it’s full. When those hormones are not in agreement, your body wants more food and lacks the sensitivity to know when to stop eating. Combined with the fact that you’re awake for more hours a day, that hormone cocktail can send you snacking into the exciting hours.
"The later you’re up at night, the greater the likelihood that you’re going to eat, "Breus says. And "you’re more likely to eat high-fat, high-carb foods." Such "comfort foods, " he says, "literally act like calming agents by increasing serotonin, " a hormone that promotes calm and contentment.
And that’s just the hormones. Breus notes that a healthful night’s sleep—about 7.5 hours for most adults — provides opportunity for your body to enjoy five 90-minute sleep cycles, each of which includes a deeply restful rapid-eye movement, or REM, phase. As he explains it, those cycles include increasing amounts of REM as your sleep progresses, so losing out on one or two sets of REM at the end of your sleep time digs deep into your total REM time. As it happens, Breus says, you burn more calories during REM than in other parts of the sleep cycle. Those unburned calories, he says, can add up to weight gain.
Hill agrees that lack of sleep can "really mess up the whole neuroendocrine(神经内分泌)chain, " making you eat more by "disrupting the hormones that control hunger and satiety."
But he urges caution. "I’m convinced [sleep deprivation and obesity] are linked, but I don’t believe the science has proven it."
"We have to be very careful that we’re not giving the wrong message, " Hill says. "I don’t think it’s going to be as simple as you fix the sleep, you fix the obesity."
Tips for a sound(and slimming?)night’s sleep
Whether or not science ultimately proves that lack of sleep contributes to being overweight, most of us could benefit from catching more Z’s. Sleep disorders specialist Michael Breus suggests these simple steps to sounder sleep:
Pick a sleep schedule and keep it consistent. "If your body knows when to go to bed every single night.it does it, and does it well."
Exercise daily. "Exercise helps to reduce anxiety, " one of the main causes of sleep loss.
But don’t exercise too close to bedtime; stop four hours before lights out.
Keep a worry journal. Breus says writing down your worries can reduce anxiety’s grip.
Limit pre-bedtune activity. "The time right before bed should be spent doing three things-, the stuff you need to do to get ready for the next day, such as getting the kids’ backpacks readyi personal hygiene; and relaxing time."
Don’t consume caffeine after 2 p.m. Caffeine can keep you awake eight to 10 hours after you ingest it.
Stop drinking three hours before lights out. "Alcohol may make you feel sleepy, but it keeps you out of that deeply restorative stage of sleep."
First thing in the morning, get 15 minutes of sunlight. "That’s the easiest way to reset your whole day rhythm, " the internal system that regulates your sleep.
A sleep-inducing smoothie
This recipe from Michael Breus’s book uses dairy’s natural relaxant properties and an ideal carb-protein ratio to make you sleepy when consumed shortly before bedtime:
1 container(6 ounces)low-fat vanilla yogurt
1/2 ripe banana, coarsely chopped
1/2 cup fat-free milk
1/4 teaspoon pure vanilla extract
1/4 whole grain cracker, crushed
Combine the yogurt, banana, milk and vanilla extract in a blender. Blend until smooth. Pour into a glass. Sprinkle with the whole grain cracker. [br] According to Jim Hill, what is the relationship between lack of sleep and being overweight?
选项
A、An intuitive relationship.
B、A direct cause-and-effect relationship.
C、A very strong link.
D、A scientific relationship.
答案
C
解析
根据题干关键词Jim Hill定位到第三段第二句:“There is a very,very strong link.”says Jim Hill.由该句可知,Jim Hill认为(缺乏睡眠和体重增加之间)有非常紧密的联系。C)项符合文意。
转载请注明原文地址:https://tihaiku.com/zcyy/3441609.html
相关试题推荐
Asavolunteer,JohnApollosislosingweight—theold-fashionedway—byeatin
Asavolunteer,JohnApollosislosingweight—theold-fashionedway—byeatin
Asavolunteer,JohnApollosislosingweight—theold-fashionedway—byeatin
Asavolunteer,JohnApollosislosingweight—theold-fashionedway—byeatin
Whenitcomestogettingahead,expertssay,theABCsofbusinessshouldinclu
Whenitcomestogettingahead,expertssay,theABCsofbusinessshouldinclu
Whenitcomestogettingahead,expertssay,theABCsofbusinessshouldinclu
Whenitcomestogettingahead,expertssay,theABCsofbusinessshouldinclu
Aisforalwaysgettingtoworkontime.Bisforbeingextremelybusy.
Aisforalwaysgettingtoworkontime.Bisforbeingextremelybusy.
随机试题
森林防火forestfireprevention
[originaltext]Venice,asmall,watersidecityinnortheastItaly,boilswit
关于出版物本量利分析中增值税项目的说法,正确的有( )。A.增值税分为销项增值
既是职业道德教育的主要内容,也是职业道德修养的主要内容的是()。A.人生观
夏季病毒性脑炎的常见病因是A.外感寒湿 B.外感湿热 C.感受温热毒邪 D
有直接肾毒性的药物是A.氯霉素 B.华法林 C.异烟肼 D.巴比妥 E.
下列主要自肾小管分泌排泄的药物是A.链霉素 B.奥美拉唑 C.青霉素 D.
PICC插管最常选择的血管是A.贵要静脉 B.正中静脉 C.头静脉 D.腋
以下说法正确的是()。A.2017年10-12月全国铁路旅客周转量合
强心苷对下列哪种原因所致的慢性心功能不全疗效较好A、甲状腺功能亢进 B、维生素
最新回复
(
0
)