When your boss asks for late night working, you probably stock up on
junk foods and soda to help get you through your late hours.
There are many reasons why we stock up on junk foods and soda to
help get us through our late hours. At the core of that is the fact that when
we’re feeling tired or stressed, the easiest thing to do is to reach for food.
"Diet" drinks were a $17 billion industry in the US in
2016. “People want more energy,” says Duane Nelsen, a former head of the
National Sporting Goods Association who consults with companies on health,
nutrition, and nutrition-related causes of obesity. “They’re going to drink
anything and everything that’s quick-acting and they don’t have to think about
it.” The problem for Nelsen and others: “The research is showing that ‘diet’
drinks are not good for you and does not help but damage your Health
A large number of studies have demonstrated the link between sleep
loss and craving. In this study, an experimental group was reported, in which
participants were deprived of sleep for a period of one week. The experimental
group was reported to be more susceptible to cravings and to experience more
physiological and psychological stress than the control group.
Put the blame on your nose - or the olfare system - which is
affected by sleep deprivation in two ways, according to the study. First, it
goes into the hyper-drive, accelerating the food odor to the brain so that it
can better distinguish between food odor and non-food odor.
But then there is a breakdown in communication with other areas of
the brain that receive food signals. And with that, decisions about what to eat
change.
"When you lose sleep, these parts of the brain are not getting
enough information, and you are losing more energy signals," said Thorsten
Kahnt, senior author and assistant professor of neurology at Northwestern
University's Feinberg School of Medicine. They are also getting paid more by
choosing food. " .
Two new studies presented at a Research meet of sleep researchers
in Boston which try to shed light on what happens to the brain when you endure
a long sleep deprivation.
In the first study, researchers at St. Luke's Roosevelt Hospital
Center in New York and Columbia University looked at the brain activity of 25
normal-weight volunteers after five nights of sleep deprivation - four hours of
sleep - and five nights of normal sleep.
After sleep deprivation, brain pleasure centers became more active
when participants looked at pictures of unhealthy foods such as "pepperoni
pizza, cheeseburgers and cakes", lead researcher Marie Pierre St. Onge,
Ph.D. Told CNN.
After sleeping well for several days, though, the images of both
healthy and unhealthy foods activated these areas in almost the same amount.
In another study, by researchers at the University of California,
Berkeley, 23 healthy adults rated their desire to eat and drink 80 during a
functional MRI scan. This was repeated twice - after one night's normal sleep
and 24 hours of sleep deprivation.
In this case, sleep deprivation reduced brain activity in areas
involving the use of information and decision making. Reward centers may not be
as active due to lack of sleep, as in the first study, but the ability to make
good food choices is affected.
Different results between the two studies may be related to the
difference between the number of people examined, or the effects of less sleep
and 24-hour waking.
More research is needed, but sleep deprivation is linked to poor
diet and poor food choices. Something to keep an eye on throughout your next
night.
HOW TO FIGHT JUNK FOOD CRAVING.
The desire for junk food doesn't seem to come out of nowhere. One minute you feel satisfied and the next you feel like you are chopping on a bowl of Chips
Of course, this is ideal when you want something healthy because
they are low in calories and good for you. The problem is when you think you
need sweet, salty foods sometimes,
1. DEAL WITH YOUR TRIGGER FOODS
When you first start dieting, it can be difficult to remember to
eat healthy foods. You may end up eating the wrong foods and gaining weight
instead of losing weight. The first step in dieting is to learn what your
trigger foods are. Your trigger foods are the foods that make you overeat and
gain weight.
One of the first things I learned was that my diet made a big
difference in my symptoms. I learned that certain foods, such as gluten, could
make me feel even worse. I learned that some foods, such as dairy, could make
me feel better. I learned which foods I needed to avoid, and which ones I could
eat if I felt better if I was having a bad day.
My life used to be full of delicious foods. I ate pizza, pasta,
burgers, cheeseburgers, French fries, and so much more. But then my diet
changed dramatically when I was diagnosed with Celiac Disease. I was forced to
dramatically change my diet and now I can't eat many of my favorite foods.
Everyone has a list of trigger foods. It might be a particular kind
of cheese, a particular brand of bread, or a certain kind of pasta. When you
eat these foods, you feel a certain way. Perhaps you feel guilty or
overwhelmed.
2. DON'T SKIP MEALS.
You might be living on your own for the first time, or you might be
sharing a dorm room with a friend. Either way, you might not be able to eat as
much as you’d like. If this happens, don’t panic.
When you’re busy, it’s tempting to skip meals. But skipping meals
can cause you to feel tired, depressed, and lacking in energy. Instead of
skipping meals, try taking a midday break. This gives your body time to rest
and repair, and keeps you from feeling hungry.
Mealtime can be one of the most hectic and stressful times of the
day. Between figuring out what to make for dinner, making sure the kids don't
eat too much, and trying to keep everyone fed, it can be easy to forget about
yourself sometimes. The best way to make sure you're getting enough food is to
plan ahead and make healthy meals for your family. Keep yourself energized and
focused throughout the day by eating a balanced diet of healthy foods and
keeping plenty of healthy snacks on hand.
Don’t skip meals. This may seem like a no-brainer, but many people
don’t eat enough or the right foods. This can lead to fatigue, low energy, and
other unwanted symptoms. Eating a well-balanced diet including plenty of fruits
and vegetables will provide you with the nutrients you need to be healthy and
energized.
When you’re hungry, you probably think about eating. But when
you’re not, food probably isn’t the first thing on your mind. That’s because
when you haven’t eaten, your body is in a state of fasting. This happens when
you don’t eat for a long period of time or a shorter amount of time than
normal.
You don't always have to eat out. In fact, skipping a meal can be
detrimental to your health. Skipping meals can cause you to become sluggish,
grow tired, and feel weak. Once you've skipped a meal, it can affect your mood,
energy level, or ability to focus for the rest of the day.
Eating a healthy breakfast and lunch is essential to maintain your
energy levels throughout the day. This will help you beat hunger throughout the
day and feel healthier. It also allows you to avoid eating unhealthy food such
as donuts, fast food, and fried foods when you don’t have time to prepare a
healthy meal.
Visit your doctor if you are experiencing symptoms that worry you.
If your doctor is concerned, he or she can order blood tests to check your
glucose, liver enzymes, and cholesterol levels.
The best way to ensure that you're eating well is to eat healthy
food often. It doesn't have to be complicated or exotic to be healthy; it just
has to be nutritious. Healthy food is often easier to eat than unhealthy food,
too. Salads, grains, and veggies like broccoli, spinach, beans, and pecans are
high in iron, making them easier to absorb and thus pack on the calories than
their more fattening counterparts (Medscape, 2016).
3. CONSIDER WHETHER IT'S CRAVING OR HUNGER
Food is a basic need, and when we don't get enough, we experience
hunger. But sometimes food is the only thing that seems to matter. It may seem
like a basic need, but when a person has an obsession with food, it may be an
early sign of a mental health problem called eating disorder. Food addiction is
another term used to describe an obsession with food.
Food is a basic necessity for our bodies, but it can also be a
source of pleasure. Food can be used to comfort us when we're feeling down,
energize us when we're feeling tired, and even stand in for dessert when we're
craving something sweet. But when the food we eat becomes the focus of our life
instead of our goals, our bodies and our minds start to suffer. This is known
as food addiction, a term used to describe a pattern of behavior that is
excessive or unhealthy around food and calories.
Food is a key part of our lives. We eat to provide energy, to stay
healthy, and to enjoy the taste and sensation of food. Food is also a source of
pleasure and comfort. When we are hungry, our bodies tell us to eat.
Sometimes I feel like I eat too much. Other times, I feel like I
eat not enough. Both feelings are accompanied by a sense of discomfort, which
often leads me to want to eat more. But is it really craving or hunger?
The next time you find yourself in the kitchen, grabbing a handful
of chips or a candy bar, consider whether your behavior is driven by craving or
hunger. Craving is a strong, urgent desire for a substance, such as a drug or a
food. The sensation of craving can often be confused with being hungry. When
you're craving something, you often feel a yearning or a pang of emotion.
.jpg "SLEEP DEPRIVATION CAUSING JUNK FOOD CRAVINGS")
4. DRINK WATER OR A LOW CALORIE BEVERAGE
If you’re feeling tired, hungry, or unfocused, drink water or a low
calorie beverage. Soda, juice, sports drinks, and other beverages with little
or no water content can cause fatigue because they don’t contain enough fluid.
Fresh fruit and vegetable juice is an alternative to soda and other beverages
with little or no water content. Most fresh fruit and vegetable juices have a
small amount of added sugar, but you can also find unsweetened varieties.
Drink water or a low calorie beverage? I often get this question.
The answer is simple: both. If you’re looking to lose weight, then you should
drink water.
When you feel like you have reached your limit on how much you can
eat, you probably reach for a snack or a drink that is high in calories. However,
drinking water or a low calorie beverage can help you feel fuller and keep you
from overeating. One of the best ways to reduce your calorie intake is to drink
water or a low calorie beverage instead of a snack. The beverage industry is
filled with options for you to choose from.
Drink water or a low-calorie beverage to help keep hunger at bay
and manage thirst. Many beverages have added electrolytes, which help keep you
hydrated.
When you feel dehydrated, drinking water or a low-calorie beverage
will help you feel better. Fresh citrus water is a great choice, or pop a
salt-free, sugar-free flavor enhancer like teabag or fruit juice instead. Some
people also enjoy sports drinks and other varieties of water instead of plain
old tap water. Just make sure to read the label or ask your doctor if you're
unsure if the water you're drinking is safe for your diabetes regimen.
5. GO FOR A WALK
A few days ago, on the way home from school, my nine year old son
told me he couldn't wait to get home to write more of the story he was working
on. This made me as happy as anything I've heard him say — not just because he
was excited about his story, but because he'd discovered this way of working.
Working on a project of your own is as different from ordinary work as walking
is from skating. It's more fun, but also much more productive.
Walking is a low-cost, low-tech solution to a wide range of
problems. It's easy, inexpensive, and you can do it almost anywhere. It's also
good for you. It's one of the best ways that I've found to recharge my creative
brain.
Proper sleep hygiene is vital for healthy, happy, and performing
well at work. And when it comes to sleep (and a good night’s rest), you have a
responsibility to yourself to get a good night’s sleep.
Most people don’t know how much sleep a body needs. Humans need
sleep to feel refreshed and to function at their best. Sleep problems can have
serious consequences, like impaired judgment, memory loss, and mood problems.
If you are having trouble sleeping, here are some tips that can improve your
rest:
•
Make
a to-do list the night before
•
Get
enough rest when you can
•
Have
a consistent bedtime routine
•
Avoid
caffeine after noon
•
Stick
to a regular sleep schedule
•
Create
a sleep schedule that works for you
•
Perform
relaxation exercises such as meditation, yoga, or deep breathing
The most important thing to get enough sleep is to get sleep well.
This means, that the body needs to get at least seven hours of sleep per night
to function optimally.
“I am not just waking up, but the hours I am asleep,” says Emma,
age 13. “I am curious to know if I can get enough sleep for a good night’s
sleep and be happy.” Emma gets only eight hours of sleep each night. Her mother
tries to get her to sleep earlier, but Emma refuses, explaining, “I like to
sleep in late.”
Most people burn a lot of calories, but most people also fail to
achieve adequate sleep. Frequent sleep debt and lack of REM sleep are
associated with increased appetite, weight gain, and risk for type 2 diabetes.
The human body needs sleep to function at its best; sleep deprivation can
impair our physical health, our mood, and our ability to complete tasks. It can
also affect our decision-making and compromise our ability to think clearly,
stay organized, and make sound decisions.
.jpg "SLEEP DEPRIVATION CAUSING JUNK FOOD CRAVINGS")
7. MANAGE YOUR STRESS
How stress impacts your health, relationships, and career is a long
debate but managing stress is an important part of living, however too often we
don't focus on it. Stress can make it difficult to get things done, think
clearly, and even sleep. If you're feeling stressed out, you may be wondering
what to do to relieve your stress in a healthy way.
Stress-management strategies like mindfulness can reduce stress:
meditation, breathing exercises, journaling, and yoga helps. These habits also
promote health in other ways — they help you manage stress, and help you
achieve your goals.
You may not realize it, but chronic stress can cause significant
trouble for your health, ranging from anxiety to headaches to lethargy. That
doesn't mean stress has to be a bad thing, but it does mean you need to learn
the skills to manage it effectively. This book is about those skills, and about
why you need them.
Managing stress is one of the most important things you can do to keep
your health on track. In a highly practical book, stress expert and
best-selling author Dan Siegel shows you how to achieve greater balance
in your life by identifying and managing the negative thoughts and emotions
that cause stress, and adding more positive ones to increase your sense of
well-being.
Stress is a common experience. It can affect your mood, your sleep,
and your ability to concentrate — and it can also lead to serious health
problems, including anxiety, depression, high blood pressure, and heart
disease. This book will help you learn to identify the stressors that are
making you unhappy, and learn skills you can use to reduce your stress.
It is a silent, hidden enemy that can harm your body and your mind. Stress can make it difficult to remember things, make you feel anxious, make it hard to concentrate, and even trigger a heart attack or a stroke.
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