Poor sleep can lead to obesity! 3 nutrients to secrete leptin

Not only will eating too much and not exercising enough make you fat, but poor sleep and insufficient sleep are also the main culprits of obesity! Experts say that in order to successfully lose weight, in addition to adjusting your diet and increasing your exercise intensity, moderately supplementing the three major nutrients, improving sleep quality, and allowing the normal secretion of "leptin" which has an appetite-suppressing effect are good ways to fundamentally reduce food intake and increase metabolic rate!

Does not getting enough sleep make you fat? Insufficient leptin secretion is the key!

What is Leptin? Why does deficiency easily lead to obesity? What is the relationship between its secretion amount and sleep length? In this regard, Chinese medicine practitioner Chen Junru and nutritionist Jiang Miaoyun co-authored "Weight Loss Prescription: Can't Lose Weight? It Turns Out That There's Something Wrong with Your Immune System!" ” mentioned in the book, leptin is a hormone secreted by fat cells. It dominates the operation of many nervous systems and endocrine systems and is also known as the “master hormone of obesity.”

In addition to its function of "suppressing appetite", leptin also plays the role of "promoting fat metabolism" and "increasing the utilization of glucose and lowering blood sugar", which is very important for human body weight control; and the best time to secrete leptin is during sleep at night. When the human body gets enough sleep, the secretion of leptin, which suppresses appetite, increases, while the secretion of ghrelin (Orexin), which stimulates appetite, decreases. At this time, the body feels satisfied and energetic.

Once you lack sleep, the secretion of leptin will be greatly reduced, ghrelin will soar, making it difficult to control your appetite; it will even cause the body's blood sugar tolerance, insulin sensitivity, and metabolic rate to decrease. If you overeat and your body cannot effectively metabolize excess calories, it is natural for you to gain weight. Therefore, if you want to lose weight successfully and reduce your appetite, it is very important to develop good sleeping habits and sleep quality!

There are tips for a good night’s sleep! Cleverly supplement 3 nutrients to ensure normal secretion of melatonin

For modern people who live a fast-paced life and have high work pressure, it is not easy to sleep through the night when they are overthinking. What should you do if you want to sleep peacefully? In this regard, nutritionist Jiang Miaoyun pointed out that it is not difficult to successfully fall asleep. As long as you take the following three types of nutrients moderately, it is a good way to effectively increase the normal secretion of melatonin, which is beneficial for the body to fall asleep:

Category 1 / Tryptophan:

Fish, milk, chicken, bananas, soy products, etc. are rich in tryptophan, which can help synthesize serotonin and melatonin. Moderate intake in daily diet can not only calm the nerves but also help sleep.

Category 2 / GABA:

In addition, moderate consumption of whole grains and root vegetables such as yam, lotus seeds, and sweet potatoes, which contain foods containing gamma-aminobutyric acid, can inhibit excessive excitement of the central nervous system, calm the brain, and promote relaxation, reduce anxiety, and calm down.

Category 3: Vitamin B group, calcium, magnesium:

Moderate supplementation of nuts, whole grains, and dark green vegetables containing B vitamins, calcium, magnesium, choline, etc. can help relieve stress, maintain a stable mental state, and reduce anxiety. At the same time, it also has the effect of relieving muscle tension.