Nutrition For a Lifetime: Sleep, Stress and...

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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.

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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

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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

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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

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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!

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