Ann Blanton Let's talk health, fitness, nutrition and everything in between

Posts Tagged ‘deprivation

Girl sleeping

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Sleep deprivation and weight gain    

by Ann Blanton

Our bodies need the basic necessities to function properly. These requirements include: food, water and sleep.

Maybe you’ve been packing on the pounds but don’t know why. You’ve been eating a healthy diet and exercising, but instead of losing those unwanted pounds, you’re gaining. You’re doing whatever it takes, yet the numbers on the scale keep adding up.

Do you drink more coffee throughout the day and eat comfort foods to “boost” your energy levels? If this is the case, then you might want to ask yourself this question. Are you getting the adequate amount of sleep? If the answer is no, then perhaps sleep deprivation is sabotaging your ability to lose weight

How less sleep causes weight gain

Some researchers say it could be mayhem with your fat cells if you don’t get enough shut-eye; which can lead to weight gain and other health problems such as obesity and diabetes. New studies show that too little sleep and the quality of sleep may play an important role in the activity of hormones and appetite. Leptin and ghrelin are hormones that can equally affect the appetite.  

Because energy levels might be much lower with reduced sleep, an individual is  more likely to make inappropriate food choices and therefore, exercise less. The end result is obviously packing on the pounds. The ability to make good or bad food choices are often comprised when sleep is diminished.

New research shows that an additional 300 plus calories were consumed by women who have slept as little as four hours a night compared to those who sleep nine hours. Then again, men have been known to eat more than 200 calories with inadequate sleep patterns. Individuals who sleep less reported more cravings, usually foods that are high in carbohydrates, high fats and sugary foods. On the other hand, those who sleep more have less hunger.

So how much sleep do you need?

Each person has their own individual needs, but depending on age, determines how much sleep is required. Let’s take a look at some examples according to different stages of life.

Newborns -12-18

Infants – 14-15

Toddlers -12-14

Preschoolers – 11-13

School age children – 10-11

Teens – 8 – 9.50

Adults – 7-9

Individuals who get at least seven to nine hours each night, are more able to keep their weight controlled, have fewer cravings and less late night snacking.

So, if you’re a night owl and stay up late with late with David Letterman or Jay Leno,  it’s time to “hit” the sack earlier and get a few more zzz’s.

Tip:  Get in the habit of going to bed every night at the same time and get up at the same time each morning.

Scripture from Psalm 62:1 –  My soul finds rest in God alone; my salvation comes from him.

As always, I appreciate all your comments.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ I’ve also had a short story titled, “Shattered Spirit”, published in a book of short stories titled, “Heartscape”.

Healthy fats to lower your cholesterol

Cholesterol lowering properties

photo by: avlxyz

http://www.flickr.com/photos/avlxyz/2570349350

Lower your cholesterol without medication

by Ann Blanton

Your doctor just phoned with the numbers for your cholesterol. You’ve been doing everything to keep your numbers in check with good nutrition, exercise, good sleep habits and minimal stress. So what gives?

Maybe you’re a smoker or consume alcohol on a regular basis; if this is the case, it’s time to ‘kick’ the habit. High cholesterol is also a condition that’s heredity, so if it runs in your family, it doesn’t matter how good your health habits are, you’re still at risk.

Let’s take a look at some ideas to help lower your levels without taking prescription medications. There’s no guarantee you’ll lower your cholesterol by following these steps; so  follow your doctor’s advice and do whatever he tells you.

Lifestyle changes

It’s crucial to pay special attention to your diet. You should allow at least five recommended servings of fruits and vegetables each day. You’ll want to maintain a diet that is made of 2/3 fruits and vegetables, and 1/3 of other foods. Cholesterol lowering foods such as avocados, onions, garlic, shiitake mushrooms, oat bran, olive oil, chili peppers, fatty fish including salmon and tuna, flax seed and beans such as black, kidney, pinto and  navy, play an essential role in lowering LDL and sometimes raising HDL levels.

Exercise

You already know that exercise is the best way to a healthy lifestyle. Specialists have reported that thirty minutes of brisk walking three times a week can help reduce cardiovascular disease, heart attack and stroke. That should be enough to get your motor up and running. Plus, it’s fun, easy and no gym membership is necessary. All you need is a good pair of walking shoes.

Nutrition

Good nutrition doesn’t have to be as difficult as it sounds. A few simple tips might be all you need. Eat a diet that is rich in good fats such as salmon, nuts and olive oil. Avoid foods containing saturated and trans fats such as lard, margarine and processed packaged snacks. These foods include, chips, cookies and baked goods.  Saturated fats consist of fatty meats, whole milk, cream and cheese. You don’t have to cut out all the fats,  just the unhealthy ones.

Sleep habits

Good sleep habits are a top priority to help fight infection, maintain good heart health and longevity. “Sleep deprivation often leads to bad food choices and snacking,” says cardiologist Frank Pearl. If you’re sleep deprived, it can cause the overproduction of insulin which causes the body to make more cholesterol.

Fish oil and heart disease

It’s time to discover the truth about fish oil. Does it prevent heart disease and lower cholesterol? Let’s take a look at the facts.  A diet that is rich in omega threes, including salmon, sardines, mackerel and cold water fish, will reduce the development of heart disease according to some researchers. This is only because they’ve been investigating fatty acids in the form of fish oil supplements.

Although fish is known to decrease heart disease, it’s unknown if fish oil supplements have the same results. Then again, fish oil can reduce certain heart possibilities. Fish oil has been found to decrease certain blood fats called triglycerides, raise HDL, the good cholesterol and thin the blood. This is why eating fish helps to prevent heart attacks.

Stress and Cholesterol

Stress is a significant factor that often increases the affect of unhealthy lifestyle choices. These behaviors involve poor eating habits, inactivity and smoking, all of which are linked to high cholesterol. Usually all individuals have some kind of stressful situations in their life, but major stressful events can be difficult to avoid and eventually lead to poor health.

So, rather than going through the drive through at McDonald’s why not grab a salad instead. Your heart will thank you.

I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/  Currently, I also had my first short story published as an anthology in a book titled, “Heartscape”.

As always, I appreicate all your comments.