Lack of sleep leads to poor metabolism and it is hard to stay healthy

(Author: Pan Huaizong, Sui Ande, Zhang Yafang, ETTV Financial News)

Lack of sleep is common among busy modern people. The sleep debt incurred by long-term lack of sleep must be repaid. Most people owe sleep debts on weekdays, and often use weekends and holidays to make up for the sleep debts. This may not be a good way. Sleeping too long at one time will affect the biological clock and may make the situation worse. In addition to poor memory and difficulty concentrating, which may affect work performance, lack of sleep may also cause weight gain.

According to a clinical study published by Dr. Christian Benedict of Uppsala University in Sweden in the American Journal of Clinical Nutrition in April 2011, lack of sleep can reduce the metabolic rate and the body's energy consumption rate by 20%. Therefore, long-term lack of sleep may lead to obesity.

Good sleep is the foundation of health

Teacher Pan’s explanation and suggestions:

Lack of sleep will make you fat! This concept subverts traditional ideas. Dr. Benedict invited 14 men of normal weight to take the test. On the first day, the subjects maintained a normal sleep pattern (8 hours of sleep at night), and on the second day, the subjects stayed awake for 24 hours without sleeping.

The researchers tested the subjects' blood sugar, metabolic rate and related hormone levels in the blood every day, such as ghrelin, which stimulates appetite, leptin, which makes people not eat when they are full, norepinephrine, cortisol, thyreotropin, etc., and recorded the subjects' eating habits.

The results of the study found that after not sleeping for 24 hours, the subjects would reduce their body energy consumption. For example, the energy used for breathing would be reduced by about 5% compared to a normal sleep, and the energy required to digest food would be reduced by 20%. This shows that the subjects' metabolic rate is decreasing and their fasting blood sugar levels are high, which means that insulin tolerance is getting worse, and the secretion of ghrelin and stress-related hormones (cortisol) will increase. However, the subjects' appetite and ghrelin did not increase during the day.

Compared with those who get enough sleep, those who lack sleep prefer to choose high-calorie, high-fat, and high-protein foods during the day. When women lack sleep, they consume 329 calories more than usual per day, while men consume 263 calories more. Women who lack deep sleep are more likely to gain weight, and their abdomen and waist may become fat.

Lack of sleep and disordered hormones will make you fat

Most people would think that since I often stay up late and sleep little, my body should consume a lot more calories than when I am asleep. In theory, I should lose weight? ! People who stay up late and do not get enough sleep will automatically adjust their endocrine system, which will reduce their metabolic rate and energy consumption rate. As a result, they control their diet during the day and eat 300 calories less. However, if they do not get enough sleep, they will gain weight and become obese. They will also be more likely to get diabetes, which is not worth the loss.

The latest research in the United States found that if a person does not get enough sleep, he will eat more, consuming an average of more than 500 calories a day. Coupled with the aforementioned decrease in metabolic rate, it is really difficult not to gain weight.

In 2005, Dr. Karine Spiegel published a study in The Journal of Applied Physiology, pointing out that lack of sleep can easily lead to endocrine abnormalities, such as decreased leptin secretion and increased ghrelin secretion, which may lead to overeating and weight gain, and decreased glucose tolerance and insulin sensitivity, increasing the risk of diabetes. The hormonal changes caused by lack of sleep are more like the result of the body's pursuit of energy balance. Overeating is not the root cause behind it. Simply restricting yourself to eat less will not solve the problem at all. Instead, you should have a normal schedule.

This article is provided by Kate Culture Publishing House and is excerpted from [57 Health Alumni Reunion: Breaking the Key 57 Health Myths! 】