Less ZZZs, More LBs?
Tuesday, February 06, 2007
Cynthia Sass, MPH, RD, CSSD
Hi there. Well, if you read yesterday’s blog you know that for me, the end of last week wasn’t happy, happy, joy, joy. And then, my back went out. Like many people, I have chronic back problems, and unfortunately, the long pain-free streak I had been enjoying came to a screeching halt this past weekend.
So, what does that have to do with food and nutrition? Well, when my back is out, I get very little sleep (if you’ve lived with back pain you know what I mean – it’s hard to get comfortable and difficult to relax). And recent studies have linked a lack of sleep to a higher body mass index (BMI, a measure of weight for height).
Scientists believe that too little sleep boosts a hormone level that ups appetite, and studies have found that people who sleep less tend to eat more. One recent study found that subjects who slept 4 hours per night (vs. the ideal 8) experienced a 24% spike in hunger. And, sleepyheads tend to make less healthy food choices. After just 2 nights with too little sleep, research participants craved more sugary, salty, starchy foods, and fewer fruits and veggies. As you might expect, this hunger/craving combo is a recipe for weight gain.
Now, it’s important to note two things. First, these studies indicate an association, not a cause and effect. Not all sleep-deprived people gain weight. My weight’s been stable for well over a decade, and I’ve had far too many sleepless nights (especially when my back pain flares up). And second, getting more sleep won’t guarantee weight loss. But that said, adequate sleep is one of the most important health-related goals you can aim for. For more info on the importance of sleep, click here.
Time for today’s fun facts:
-We spend one third of our lives sleeping
-You can sleep with your eyes open
-A new bundle of joy typically causes moms and dads to lose 400-750 hours of sleep before baby’s 1st birthday
-Turning up the radio or rolling down the window won’t keep you awake if you’re driving drowsy
-Alcohol may make you sleepy, but it increases nighttime awakenings and causes poor quality sleep
-Kitty cats spend 13-16 hours per day in slumber
Photo courtesy of Cynthia Sass – ahhhh, if I only I could sleep half as well as Toonces!
5 Comments:
At Wed Feb 07, 07:21:00 PM 2007,
Danielle said…
Is ghrelin the hormone that is released? Does that mean that leptin is decreased when people are not getting that much sleep?
At Thu Feb 08, 09:34:00 AM 2007,
Anonymous said…
Hi Cynthia: It must be the 'season' for back problems because I woke up last Friday almost unable to walk and learned I haveh a herniated disc. It's the most pain I've ever endured during my years of back problems and my chiropractor says I should plan on a six-week healing period. I'm a very active person, so that news makes me very depressed and sends me right to the kitchen to eat junk. But then she advised that I stay away from sugar and wheat. She said 'sugar goes to the weakest part of your body.' Do you know what she means by that, and do you agree with that statement?
Best wishes for speedy healing of your back...
At Thu Feb 08, 10:12:00 AM 2007,
Cynthia Sass, MPH, RD, CSSD said…
Danielle,
You got it. In a University of Chicago study, subjects who slept only four hours a night for two nights had an 18 percent decrease in leptin, and a 28 percent increase in ghrelin! Thanks for reading :)
Cynthia
At Thu Feb 08, 10:18:00 AM 2007,
Cynthia Sass, MPH, RD, CSSD said…
Dear anonymous,
Thank you! Fortunately I bounced back and I feel 100% again, but I really feel for you - not fun! I am not sure what she means by that statement. However, excess refined sugar has been shown to supress immunity. I personally don't recommend limiting naturally occurring sugars from fruits and veggies, especially when injured, since they contain so many natural chemicals that support healing and anti-inflammation. Best of luck to you. Speedy recovery and thank you for reading!
Cynthia
At Thu Feb 15, 08:42:00 AM 2007,
Jolie Bookspan, M.Ed, PhD said…
For Cynthia and readers with back pain, even chronic pain and herniated discs, you don't have to live with recurring bouts of pain, or endure weeks of recovery and repeated treatments. Check the Fitness Fixer blog on this same web site. It shows how these kinds of pain occur and how to prevent and stop them from coming back. A good place to start is with the post this week Each One Teach One.
It shows how easy it is to do. Let us know how it works.
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