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Often when we talk about the relationship between physical activity and the proportion of overweight and obesity, it is equally necessary to establish and explain the relationship between sleep deprivation (or decreased sleep time) and overweight and obesity. ..

Specifically, sleep is a factor primarily associated with two very important hormones when it comes to regulating appetite. Therefore, if you do not respect your hours of sleep, you can ruin your diet.

Sleep deprivation and hormone regulation

Sleep cycles and hormonal regulation are two issues that may seem unrelated to us, but they are more important than we think. Therefore, prolonging this tendency over time (either voluntarily or for work reasons) by saying, “I can sleep for 4 hours,” makes serious mistakes that lead to overweight and obesity.

The reason is that during sleep, the two hormones ghrelin and leptin act to regulate hunger and satiety. How many people got up in the morning to be hungry enough to eat the whole refrigerator?

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In addition, lack of sleep causes changes in our intestinal flora and there are problems that this poses.

Ghrelin

Ghrelin is a hormone that regulates our appetite, the desire to eat. The problem with this hormone is that our body needs food (generally high in sugars and fats) since its production increases as sleep time decreases.

To reflect this, please think. When you’re hungry at night, do you eat fruit or go straight to something “thicker” like cookies, candy, and processed foods? Yes, some say drink a glass of water and go to bed, but most people are looking for a way to satisfy their hunger and eat what they first found. Unfortunately, they are not very healthy foods.

leptin

Leptin is what we need to adjust our feelings of “satiety”. The higher the concentration of leptate, the greater the degree of sufficiency and the decrease in the amount of sufficiency, resulting in a decrease in the so-called “full stomach window” and the reduction in each meal. There is a tendency to You can eat a lot of food.

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Here, the less you sleep, the longer you wake up, very low leptin levels, and the longer you eat.

Multizona

This hormone is commonly associated with stress levels, but it’s also associated with sleep-wake cycles, so consider it when discussing lack of sleep (especially those that can cause certain symptoms). Required element. Stress levels due to lack of rest) and increased rates of overweight or obesity (among other functions, cortisol is involved in the metabolism of carbohydrates, proteins and fats).

During sleeping hours, this hormone is at its lowest level (or under normal circumstances, unless there is a hormonal change that may affect cortisol secretion or external factors that affect us in the future). They have to disappear) The sun rises and when I wake up it rises. If these levels were not raised before waking up, we either cannot wake up or are awake and exhausted with no energy.

High cortisol levels lead to high energy levels (as well as being associated with stress), and high levels at bedtime can make it difficult to fall asleep and, in the long term, can lead to related complications. More serious like the need to take medication to keep going. One option you can consider before having to take your medications and sleep is to rely on melatonin, a hormone that helps regulate your sleep cycle.

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How my rhythm of life affects the sleep cycle

We live in a society where the rhythm of life from the time we get up to the time we go to bed is enthusiastic and makes us sleepy. Work, family, bills, everyone in a hurry, everyone wants to be first, urban environment, traffic jams… all these factors are vulnerable to influencing the hormonal system, usually stress. In the form of, as mentioned above, high stress means high cortisol levels.

For this reason, it is important to find time and relax during the day. Take a walk in the park, go to the library, listen to music, take a relaxing bath, and do whatever you want. .. There are more options for achieving a sleep-wake cycle that reduces stress levels and allows for rest and recovery at the end of the day.

Sleep disorders: insomnia and hypersomnia

insomnia

It is common in certain high-stress situations (exams, health problems, major life changes, etc.), but it can also be chronic and not directly related to the problem that caused it. To speak of insomnia at the level of illness or disability, it must occur in a “common” way (3 nights or more per week).

Insomnia indicators wake up before resting 6 hours and 30 minutes, wake up several times a night, sleep more than 30 minutes, or sleep more than 30 minutes before going to bed.

hypersomnia

It is an excess of sleep during the day, with different syndromes and symptoms of different causes. For example, narcolepsy-cataplexy syndrome is characterized by uncontrolled sleep attacks, episodes of sleep paralysis, hallucinations during sleep onset, and/or weakness (loss of muscle tone).

Another syndrome, sleep apnea, mainly (but not only) affects people with hypertension and obesity. In apnea, breathing stops more or less prolonged sleep, which can cause heart, nervous and social problems. Apnea treatment includes the use of continuous oxygen masks.

Circadian rhythm disorders that can affect hormones

Although recommendations for the amount of sleep needed to maintain a proper circadian rhythm have changed over time, you can find general guidelines established by the National Sleep Foundation for recommended hours of sleep based on the following: Can our age.

Delayed Phase Syndrome: The patient falls asleep, is awake longer than desired, and is awake for more than a month. It is mainly adolescent population and young adults. Many patients need to wake up in the morning to meet social and work obligations and are often chronically sleep deprived. Embrace Embrace In addition, it can cause a depressive syndrome.

In addition to being able to have a primary sleep phase delay for the desired amount of sleep, patients primarily report inability to fall asleep or inability to wake up spontaneously or excessive fatigue. These symptoms should last at least a month.

Jet-Lag: typical of intercontinental air travel, presenting a series of biological, clinical and social changes associated with the rapid transit of various time zones. The speed of traveling long distances exposes the body to sudden delays between its physiological time and the local time of the country of departure and the time of the country of destination.

Clinically it is easy to achieve in normal conditions due to mood disorders, anxiety, decrease, as well as sleep disorders (falling asleep and difficulty waking up) and asthenia (general weakness or fatigue). Difficulty or hindering the ability to perform physical and intellectual performance, and sometimes digestive disorders. The severity of the symptoms is proportional to the number of time zones elapsed and the age of the individual.

It also depends on the direction of the flight. Traveling east (which leads to faster sleep and wake rates) is more problematic than traveling west (slower pace). Sleep Sleep becomes less effective and you wake up more frequently. Adjusting to your local time zone may take 2-7 days, depending on the length of your trip and your personal sensitivity.

The symptoms are insomnia or excessive sleepiness. Symptoms begin one to two days after the aircraft’s flight in at least two time zones.

Shift Worker Syndrome: When night workers are frequently subjected to shift work rotation, daytime sleep is much more fragmented and less comfortable than nighttime sleep, and is usually a noticeable lack of time to sleep. This usually causes discomfort, fatigue, irritability, more gastrointestinal disorders, desire to consume alcohol and can lead to the indiscriminate use of sedatives and hypnotics to fall asleep.

Symptoms occur especially on the first day after the shift change. The situation can be aggravated if the worker does not follow a consistent pattern throughout the week, simply keeps changing cycles on weekdays and returns to the normal cycle during holidays and vacations.

The main symptom is insomnia or excessive sleepiness and is temporarily associated with the duration of work (usually nocturnal) that occurs during normal sleep.

Advanced phase syndrome: Sleep that is characterized by the need to fall asleep very quickly before the desired time, in the late afternoon, not adjustable, and by waking up very early a few in the morning. People who have it often complain abnormally early when they wake up. It occurs mainly in the elderly and is characterized by the inability to wake up at the desired bedtime or to stay asleep for the desired length of time.

Symptoms must be present for a minimum of 3 months, with 24-36 hours of polysomnography showing evidence of a one hour advance to a normal sleep period.

Irregular sleep-wake rhythm: It is a change in the circadian rhythm of sleep due to the dysregulation of an internal biological clock that “tells” the time (for example, the time to wake up each morning). For several months, it leads to the fragmentation of daytime and nighttime sleep, which fluctuates and becomes irregular.

This abnormality in the temporal distribution of sleep has an important relationship with daily life. Therefore, students, unemployment, inappropriate styles (such as young people), bedridden patients or a person who loses these routines. If total sleep time is within normal age limits, then

Insomnia and hypersomnia are found in people whose sleep is fragmented into three or more episodes during a 24-hour period. They have an irregular pattern of at least 3 sleep episodes every 24 hours for at least 3 months.

Freedom thyroid dome (hypernictameral): Produces more than 24 hours of sleep-wake cycle in 1 to 2 hours daily. Then you can gradually exit the adjustment process. Sleep regularly returns to normal nighttime hours, which can also be found in people deprived of their feelings of improvement in discomfort. This is similar to.

This syndrome is particularly common in people with visual impairment. If this is not the case, to exclude the psychological state of the ip, exclude psychological (psychological) psychological examination by radiation technology to investigate the psycho-psychological domain. Therefore, it is difficult to detect a tumor or a harmful ulcer, a harmful ulcer or a harmful ulcer, for which a psychometric measurement and a psychiatric examination are indispensable.

A stable 24-h sleep-wake pattern cannot be maintained for at least 6 weeks, requiring a gradual delay in sleep onset and sleep end.

Conclusion

As we have seen, sleep and rest patterns are clearly more important than people realize. Normally, “the associated disorder and/or disease can be more or less severe.

In addition, hormones such as leptin, ghrelin, and cortisol cause eating disorders when their production rates are altered, resulting in weight gain and everything associated with it (increased body fat, increased risk of disease). Increased cardiovascular disease, increased waist circumference, risk of metabolic syndrome.

Therefore, it is recommended to pay maximum attention to sleep-wake cycles and keep the production of hormones described above within normal parameters. Therefore, it is possible to reduce the level of stress that can be received and avoid the appearance of an episode. It is the food that leads to fats and fats.

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The body realizes that it is winter. A cold appears, and for many of us, our defenses are reduced and our health is affected. Lifestyles and ways to protect yourself from the cold aim to allow your body to cope with the discomforts of winter. For this reason, this article highlights some of the steps you can take to strengthen your winter defenses.

Stress, bad eating habits… They reduce our defenses and make us more vulnerable in winter. To this, we must add a constant change in temperature that we experience when leaving an enclosed space. These fluctuations increase the risk of catching a cold. Therefore, special care must be taken to protect the body.

The importance of diet as a preventive measure

First of all, pay attention to your diet. As we have said many times, food is essential to keep our body in perfect condition. Sometimes we don’t realize that the general state of life largely depends on what we eat, so especially this time we are faced with external attacks, which can be triggered by environmental degradation. You have to get stronger.

To protect yourself from a cold, it is essential to eat a diet rich in vitamins and minerals. Maintaining the perfect balance is essential. Whenever we talk about colds and vitamins, we think of vitamin C, but vitamin D is the key to having high defenses.

The importance of vitamin D

According to a study from the University of Cambridge, vitamin D not only helps fix calcium, but also helps strengthen the immune system. The problem is that in the absence of sunlight in winter, the body produces less vitamin D, which releases a protective antimicrobial peptide that increases the risk of catching a cold. For this reason, in addition to sun exposure for about 10 minutes a day, foods that help produce vitamin D should be included.

Some foods in which we can find large amounts of vitamin D are: Fatty fish such as salmon and tuna, eggs are also found in large quantities. To this Lulu Largesa can be added in very high amounts with a dietary supplement or food rich in this type of vitamin.

Vitamin C helps but it’s not that important.

Vitamin C is probably the most famous for the prevention of colds. But we have to say one thing about it, and that is that there is no definitive research on its direct effect on colds. It is true that vitamin C generally helps the body. As it is a particularly strong antioxidant, it protects cells from the effects of free radicals. However, in this context, vitamin D is more key.

Vitamin E and its help in the elderly.

Another published study emphasizes the alleviation of the effects of colds, especially the importance of vitamin E in the elderly. Although vitamins were not considered for colds, I would like to emphasize that as a result of this study, they are good allies to achieve a better general condition of the body.

Best of all, the effect of this vitamin in the body is, above all, a powerful antioxidant that helps strengthen the body’s natural defenses. In addition, the study highlights its effectiveness in strengthening the body and improving its response to typical colds and infections during this time. Therefore, when it comes to alleviating or reducing the effects of colds, it is a necessary and very useful vitamin.

Vitamin E is found in foods such as whole grains, nuts, olives, sunflowers, soybean oil, and wheat yeast.

And the minerals?

Regarding minerals, emphasize zinc. According to studies published in this regard, this mineral has important prophylactic effects as it helps to strengthen our body and make it more resistant to attack by viruses and bacteria. Also, if you have a cold, it will help to significantly reduce the effects on your body.

Zinc, a necessary mineral to prevent colds due to its power over the immune system

Zinc fully activates the body’s natural defense system. The deficit reduces the body’s natural defenses, which increases the risk of infection. Therefore, it is important to take this mineral regularly. Especially in winter, additional defense and especially prevention contributions are needed.

Zinc is a mineral found in foods such as meats, shellfish, whole grains, beans, and nuts…

Sport, a good way to strengthen your body

Another point to consider when considering colds is sports. Physical activity helps strengthen our body against the cold, according to a study published by Charles E. Matthews at the University of South Carolina. Not only is it a preventive measure, but it also helps to make the symptoms milder.

The reason why he uses it is that sports help us relieve stress and make us feel much better. The release of endorphins makes our body more relaxed and much better in terms of defense. Therefore, exercise helps to strengthen the body’s immune system. Doing it regularly helps us to be better and stronger physically.

Rest is the tool to relieve stress and improve defenses

From this study, the importance of rest in the prevention of colds can be derived. This is because the resting body helps to achieve a stronger defense. Without rest, stress can build up and affect your body’s defenses, which in turn can affect our response to viral and bacterial attacks.

Therefore, rest is essential to keep the body in perfect condition. If you want to be strong against harsh winters, you have to take good care of it and take it seriously. In addition, good rest affects our mood. This is also related to stress and defense responses.

Some general considerations for colds

Finally, keep in mind some considerations regarding colds.

The use of supplements in winter helps to strengthen our body and fill the deficiencies in our daily diet. Of course, supplements should not replace a balanced diet.

It is necessary to maintain an optimal state of mind. Laughter is a good ally, it weakens your defenses and avoids stressful situations that make you more vulnerable to external attacks.

It is important to pay attention to sudden changes in temperature. Therefore, you should take care of the clothes you wear. Care must be taken to maintain body temperature so as not to be exposed to external attacks.

Smoking and drinking not only do not help prevent colds, they are not good friends for colds. Cold A cold makes symptoms worse.