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Nutrition For a Lifetime:
Sleep, Stress and Inflammation
+Overview
Role of Visceral Fat
Stress and Weight Gain
Sleep and Weight Gain
What can you do?
+
Role of Visceral Fat
+Who is going to have a more
difficult time losing weight?
+Visceral Fat
+Chronic Inflammation
Can lead to/contribute to:
Heart disease
Arthritis
Parkinson’s Disease
Alzheimer’s Disease
Cancer
Diabetes
IBS
Allergies
Asthma
+Inflammation and Leptin
+
Eating Activity
How does leptin work?
Individuals with
more visceral fat
have more difficulty
losing weight.
+
Stress and Weight Gain
+Chronic stress is the enemy
+Stress strains the brain
+Constant elevated cortisol
levels lead to
Impaired cognitive performance
Suppressed thyroid function
Blood sugar imbalances
Decreased bone density
+Constant elevated cortisol
levels lead to
Decrease in muscle tissue
Higher blood pressure
Lowered immunity
Increased abdominal fat!
+Chronic stress
Cortisol
Visceral fat
Inflammation
Weight gain
+
Sleep and Weight Gain
+Get your ZZZZZZs
Sleep (or lack there of)
also impacts weight gain
7-8 hours a night is
recommended
+
27%
73%
6 hours 5 hoursHours of sleep per night
Less sleep increases
your chance of being
overweight
Source: NHANES I
+ Sleep and Weight Gain
Am. J. Epidemiol. (15 November 2006) 164 (10): 947-954
+Increased calorie intake
Sleep deprivation
Leads to increased hunger
More opportunities to eat
+Decreases the rate of calorie
burning
Sleep deprivation
Alters thermoregulation
Increases fatigue
+Reduction in alertness and
concentration
Sleep deprivation
Increase in stress
hormones
+
Journal of Sleep, Vol 16, Issue 1, 66-76 March 2007 and PLoS Med 1(3), December 2004
Get your 8 hours
Studies show getting
8 hours of sleep is
associated with
Lower BMI
Lower ghrelin levels
Higher leptin levels
+Sleep loss adds to weight gain
A sleepy brain responds more
strongly to junk food and has less
ability to retain the impulse.
–New York Times, 2013
Nature Communications, 2013, August 6: 4;2259
+Tips to get more sleep
Get on a regular
sleep schedule
+
What can you do?
+Find ways to combat stress
Exercise
Meditation
Breathing
Massage
*Do not use food to relieve stress!
+Fight Inflammation
Focus on whole foods
Fruits, vegetables, whole grains
Endocrinology, April 2011, 152(4).
+Fight Inflammation
Get your Omega-3s
Fish is best
500mg – 1000mg of Omega-3s/day
Endocrinology, April 2011, 152(4).
+Fight Inflammation
Include turmeric in your diet.
Aim for 400 – 600mg
2-3 times a day.
Endocrinology, April 2011, 152(4).
+Fight Inflammation
Aerobic exercise 3 X week, moderate.
+Fight Inflammation
Sleep 8 hours
per night
+
Review
+Review
Sleep and stress can influence your
weight.
Aim for 8 hours of sleep per night
+Review
Exercise
And eat a well-balanced diet
+Thank you!
Visit:
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