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guide to keto diet

Dive into the world of the Keto Diet – a revolutionary approach to weight loss and overall health. Understand the science of ketosis, explore its benefits, and learn how to personalize your keto journey for long-term success. Discover the foods to embrace and avoid, along with tips for beginners, overcoming challenges, and embracing a keto lifestyle.

Welcome to the complete guide to the Keto Diet – an eating plan that has captured the attention of health enthusiasts around the globe. In this blog post, we will uncover the origins of the keto diet, delve into the science behind ketosis, explore its myriad benefits, and offer valuable insights into starting and maintaining a successful keto journey.

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The Origins of the Keto Diet: The Keto Diet, originally developed in the 1920s to treat epilepsy, has evolved into a popular weight loss and wellness strategy. Driven by the idea of using fat as the primary fuel source instead of carbohydrates, it aims to induce a state of ketosis in the body.

Understanding Ketosis: How It Works: Ketosis is a metabolic state where the body switches from using glucose to ketones for energy. With low carbohydrate intake, the liver produces ketones from fat, and these become the main energy source. This shift in energy production is key to the keto diet’s effectiveness.

Benefits of the Keto Diet for Weight Loss: The keto diet is renowned for its weight loss benefits. By encouraging the body to burn stored fat for fuel, it leads to significant and sustainable weight loss. Moreover, the diet’s satiating nature reduces appetite, making it easier to adhere to a calorie deficit.

Health Benefits Beyond Weight Management: Beyond weight loss, the keto diet offers various health benefits. It has shown promising results in managing type 2 diabetes, improving heart health, enhancing brain function, and reducing inflammation.

Foods to Embrace on the Keto Diet: A well-formulated keto diet primarily focuses on healthy fats, moderate protein, and minimal carbohydrates. Embrace nutrient-dense foods like avocados, nuts, seeds, fatty fish, and healthy oils.

Foods to Avoid on the Keto Diet: To maintain ketosis, it’s essential to avoid high-carb foods like grains, starchy vegetables, sugary snacks, and processed foods.

Getting Started: Tips for Beginners: Embarking on a keto journey may seem daunting, but with the right approach, it can be highly rewarding. Start gradually, track your macros, stay hydrated, and consider working with a dietitian or nutritionist for personalized guidance.

    keto

    Embracing the Keto Lifestyle: Long-Term Success: The keto diet is not just a temporary fix but a sustainable lifestyle. Embrace the benefits it offers, adapt it to your changing needs, and enjoy the long-term success it can bring to your health and well-being.

      1. Have you ever tried the keto diet? Share your experience with us in the comments below!
      2. What aspect of the keto diet appeals to you the most – weight loss, improved health, or enhanced mental clarity?
      3. Are you considering starting a keto journey? What challenges do you anticipate, and how do you plan to overcome them?
      4. Do you have any favorite keto-friendly recipes or meal ideas? We’d love to hear them!
      5. Are there any specific health goals you hope to achieve through the keto diet? Let’s discuss how it can benefit you.

      Conclusion: Congratulations! You’ve now gained a comprehensive understanding of the Keto Diet – from its origins and the science behind ketosis to its wide-ranging benefits and practical tips for success. Whether you’re looking to shed those extra pounds, improve your overall health, or simply explore a new dietary approach, the keto diet has much to offer. Embrace the power of ketosis, personalize your journey, and unlock the potential for a healthier and more fulfilling life.

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      Microbes in your intestine could play a task in sure character traits, in line with a current exploratory study out of Clarkson College.  

      The authors of the study revealed within the journal Nutrient, stated the aim of the examine was to establish potential correlations between intestine microbiota and an individual’s long-standing pre-disposition, often known as a trait, to psychological and bodily power and fatigue.

      “Though we’re nonetheless studying in regards to the gut-brain connection, based mostly on these exploratory findings we are able to see that there could also be a connection between gut micro organism and trait degree power and fatigue,” Ali Boolani, who performed the analysis together with a number of colleagues from varied Universities.

      Image of bacteria, gut microbiome

      Picture of micro organism, intestine microbiome
      (iStock)

      Boolani, who’s an Affiliate Professor of Bodily Remedy at Clarkson College, and his group of researchers, said within the revealed report that the findings present proof that the 4 traits: psychological power (ME), psychological fatigue (MF), bodily power (PE), and bodily fatigue (PF), could have distinctive however overlapping intestine micro organism.

      THESE ARE THE WORST FROZEN FOODS FOR YOUR HEALTH, EXPERTS SAY

      In a release in regards to the examine, the researchers defined that 1000’s of several types of micro organism dwell within the intestine and comprise what is named the intestine micro biome. Components reminiscent of dietary habits, bodily exercise degree, and well being standing can decide the variety of every kind of micro organism, in line with the discharge. The intestine micro biome is often secure via most of 1’s grownup life, until an individual takes antibiotics or there’s a gastrointestinal subject, in line with the examine authors. Equally, they famous character traits are additionally secure and might take years to alter. The researchers explored a hyperlink between the 2 and in line with the report, the authors discovered a possible correlation.

      This 2011 digitally-colorized electron microscope image made available by the National Institute of Allergy and Infectious Diseases shows a clump of green-colored bacteria on a purple-colored matrix.

      This 2011 digitally-colorized electron microscope picture made obtainable by the Nationwide Institute of Allergy and Infectious Illnesses reveals a clump of green-colored micro organism on a purple-colored matrix.
      (NIAID through AP)

      The authors discovered that distinct bacteria was related to sure character traits. The micro organism that carry out metabolic features is most frequently correlated with emotions of power whereas the micro organism related to irritation is most frequently correlated with emotions of fatigue. One bacterium was related to three of the 4 character traits, however none had been famous between all 4 traits, the authors stated within the examine.

      Boolani instructed Fox Information that the findings make clear the necessity to discover the intestine micro biota to see if it determines temper and cognitive responses to numerous dietary interventions, moderately than simply focusing solely on neurotransmitters.

      The examine checked out 20 bodily lively adults. Boolani and his colleagues famous that bigger research are wanted to substantiate these exploratory findings.

      An image showing a Petri dish with bacteria.

      A picture displaying a Petri dish with micro organism.
      (Shawn Lockhart/CDC through AP)

      “These new findings help my earlier work the place we report that emotions of power are related to metabolic processes, whereas emotions of fatigue are related to inflammatory processes.”  Boolani additionally stated. “Since we’re nonetheless studying in regards to the intestine micro biome, we don’t know whether or not if we attempt to change our character trait, we’d see a change in intestine micro biome; or if we attempt to change our intestine micro biome, we’d additionally change our character trait.”

      Boolani and his analysis group plan to duplicate the examine with a bigger variety of individuals, with samples from a a lot bigger variety of individuals at each Clarkson and the College of North Carolina at Chapel Hill.

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      How to reboot your workout routine: Set the foundation

      Even if you start ever so slowly, know that returning to a workout routine means you’ll soon get those feel-good serotonin and dopamine boosts from exercising.

      And let’s face it, with so much time cooped up at home due to coronavirus lockdown measures, it’s been all too easy for many of us to gain a couple of pounds or more. But if you join me, we can all be in this together.

      Now let’s think about the path to get back on track. While it might seem tempting to try to whip yourself back into shape by jumping into heavy weight training or intense cardio out of the gate, this cold-turkey approach will overstress your system — and you could easily hurt yourself by training too hard, too soon.

      That’s why I’m sharing a seven-part series of weekly articles to safely guide you back into an effective workout regimen that will set you up for long-term success. This first one sets the foundation by guiding you into a positive mindset and getting you moving in the right direction.

      There will be plenty of time later in the series for intensive workouts, but for now, we’re going to ease our way back.

      So, whether you’re reestablishing an exercise routine — or even starting for the first time — read on for an easy three-step process to get you on a consistent path.

      Reconnect your mind and body

      When getting back into an exercise regimen, it’s natural to focus on how much better we want to make ourselves look, but let’s stop for a moment and think about how physical activity will improve the way we feel. Any negativity we might be feeling about our bodies being “out of shape” actually stems more from our minds and bodies being out of sync.

      Remember, physical activity produces those feel-good chemicals in our brains that reinforce our positive mind-body connection. Developing this mind-body connection gets you in a positive mindset and will help you establish a sense of control and respect for your body, paving a path for your exercise efforts that’s sustainable — which, in turn, will lead to achieving your goals.

      Step one: Mind your muscle movement

      When trying to restore and strengthen this connection after being sedentary, I recommend practicing this progressive muscle contraction/relaxation daily for a week and then several times per week thereafter. This is best done lying down, but you can do it from almost any position as it relies on muscle contractions with very little to no movement.

      Begin by focusing your attention in your body, on your breathing. During this exercise, your breath will serve as the link between your mind and muscles.

      Inhale as you close your eyes tightly and tighten your jaw by clenching your teeth. Exhale as you release the tension, letting your eyes remain gently closed. Inhale fully into your rib cage and hold your breath, creating tension in your chest, upper back and neck. Exhale to release.

      Inhale and squeeze your hands into fists, trying to make contact and create tension in all the muscles of your arms. Exhale to release.

      Inhale to contract your glutes and pelvic floor muscles while tightening your abdomen as well. Exhale to release.

      Inhale to curl your toes and create tension in all the muscles of your legs. Exhale to release.

      Take five additional, long, deep breaths, while your mind rests in awareness of your body’s state of total relaxation.

      Breathe into good posture

      The safety and efficacy of any exercise program is predicated on executing proper form. If your posture is poor and movement is restricted, it’ll be difficult to perform almost any exercise safely. So, it’s in your best interest to optimize your breathing before beginning or restarting an exercise program.

      What does breathing have to do with posture and movement? The short answer is: everything. The shallow, upper-chest-oriented breathing pattern many of us have fallen into reduces the function of our diaphragm, requiring upper-body muscles to compensate as accessory breathing muscles that lift the rib cage during inhalation.

      This creates painful, movement-limiting, chronic upper-body tension and poor posture. For more on the biomechanics of proper diaphragmatic breathing, check out my article “Breathe better to move better: Train to breathe like a pro athlete.”

      Step two: Move your ribs while breathing

      Regularly practicing breathing better will decrease tension to restore mobility and establish good posture for proper exercise form. Here’s a basic way to practice every day:

      Sit comfortably in a chair with your hands resting on your legs. Close your eyes. Begin lengthening and deepening your inhalations and exhalations. As you breathe, concentrate on the movement of your rib cage.

      Inhale, filling the lowest lobes of your lungs so that your lower ribs externally rotate and expand out to the sides. When you exhale, completely empty your lungs, using core muscles, almost like an abdominal crunch, to move your lower ribs in, back, and down toward your waist.

      Repeat this for five to 10 breaths, practicing several times per day.

      If you’re having trouble getting your ribs to move, place your hands on your lower ribs while you breathe, so that you can guide them in and out under your fingers. You can also try the breathing bridge exercise featured in my recent article on exercises to offset too much sitting.

      Walk your way to a healthy routine

      When establishing an exercise routine, consistency is the key to long-term success. Ideally, exercising regularly needs to become a lifestyle habit akin to toothbrushing. Rather than diving head-first into an overwhelming workout that’s too time-consuming and strenuous to sustain, begin by forging an easy-to-accomplish daily walking habit.

      Because walking is so accessible, people often discount its benefits, making it one of the most underrated fat-burning, mind-body exercises.

      Step three: Establish a walking habit

      Start by walking just five to 10 minutes daily over the first few days while you figure out the best time and place for your walks. Once you’ve determined the logistics, begin adding a few minutes more to each walk. Ideally, you want to get up to about 20 to 30 minutes per day.

      On days you can walk longer, that’s great, but don’t put pressure on yourself to do more, which could sabotage your daily habit. Likewise, on days you can only walk a few minutes — still do it.

      Of course, if you walk outside, the weather won’t always cooperate. On those days, a few sets of walking lunges inside or marching in place might be your only alternative (if you don’t have access to a treadmill). The important thing is that you do something active during the time you would’ve normally walked. Don’t break your habit!

      Keep in mind that walking at a moderate-to-brisk pace can be very effective for fat burning.

      This is especially true when in a fasted state (not having eaten in a few hours). When your stomach is empty and insulin levels are low, your body relies on fat as its primary energy source.

      In terms of mind-body benefits, when you take your walks disconnected from your devices, it gives your mind a much-needed tech break, enabling you to tune into the sensations in your body. Even better, walk outside to gain the health benefits of green space and vitamin D.

      Here are some additional ways to increase the health benefits of your walks.

      Once you’ve established a daily walking habit, it creates a platform for sustainably expanding your exercise program.

      This is especially true when in a fasted state (not having eaten in a few hours). When your stomach is empty and insulin levels are low, your body relies on fat as its primary energy source.

      In terms of mind-body benefits, when you take your walks disconnected from your devices, it gives your mind a much-needed tech break, enabling you to tune into the sensations in your body. Even better, walk outside to gain the health benefits of green space and vitamin D.

      Here are some additional ways to increase the health benefits of your walks.

      Once you’ve established a daily walking habit, it creates a platform for sustainably expanding your exercise program.

      Create a follow-through plan

      After spending a couple weeks following the three-step plan above, you should feel confident in your mental and physical capacity to expand your exercise regimen. But to ensure long-term success, it’s important to map out a logistical plan of where and when you’ll be training to avoid unexpected hiccups that can quickly snowball into excuses not to work out.

      When? Not having enough time is probably the most common excuse for skipping exercise. Don’t let that be your excuse! If you can’t find a dedicated 30- to 45-minute time slot at least three times per week, trade out your daily walking time on those days.

      Where? Will you be returning to your old gym? If so, are you comfortable with the safety precautions they have in place to fight coronavirus? Is there potential for gym capacity limitations to impact your ability to work out during the time frame you’ve allocated?

      If you’re planning to work out at home, it’s important to create a dedicated home workout space, so you don’t run into issues like clutter or other family members needing the space.

      Remember these three steps

      Develop a strategy that helps you anticipate and deal with potential issues before they arise. And leverage the three-step process in this article to set your foundation:

      1. Use the progressive muscle contraction/relaxation exercise to strengthen your mind-body connection.

      2. Practice breathing with rib movement to create good posture.

      3. Walk every day to establish a daily exercise habit.

      Using the three steps above, you’ll not only build a foundation for returning to regular exercise but forge a commitment to a healthier lifestyle that’s built to last.

      Look for next week’s article to guide you through body-weight movements to restore strength and range of motion.

      Dana Santas, known as the “Mobility Maker,” is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book “Practical Solutions for Back Pain Relief.”

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      How to reduce sugar intake: 11 ways to curb your sweet tooth

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      200911151406 06 reduce sugar intake wellness hp video



      CNN
       — 

      Cakes, cookies, pie.

      During a global pandemic or even more moderately stressful life circumstances, we often turn to comforting sugary and carb-rich indulgences that may help to calm us down.

      Now for the bad news. New recommendations that will inform soon-to-be-released US dietary guidelines reveal we should further limit the amount of sugar we consume. This guidance will come at a time when many of us may be looking to indulge our sweet tooth more than ever.

      First, some sugar basics: Not all sugars are created equal and need to be limited to the same degree. Natural sugars are present in nutritious foods like fruit and milk in the form of fructose and lactose. These foods deliver important nutrients — such as fiber, protein, vitamins and minerals — that play a role in a healthy diet.

      Added sugars are another story. They are sugars or sweeteners that are added to foods or beverages during processing or preparation. They contribute calories, without any essential nutrients.

      The average American gets about 13% of their total calories from added sugars, but new recommendations call for that average to be cut by about half, according to a recently issued report from the 2020 Dietary Guidelines Advisory Committee — a group of experts charged with providing science-based recommendations every five years.

      The 2020 committee recommended a limit of no more than 6% of calories coming from added sugars, with ranges from 3% at the lowest calorie levels and up to 8% at the highest calorie levels (which vary based on age, gender, activity level and body weight). The committee also recommended that children younger than age 2 should avoid any foods and beverages with added sugars.

      That 6% limit translates to 30 grams of sugar in a 2,000 calorie daily diet — less sugar than what’s in a 12-ounce can of soda. It’s a limit that more closely reflects the American Heart Association’s current recommendation, which was issued in 2009.

      The heart association’s recommendation translates to a limit of 6 teaspoons of sugar, or about 25 grams each day for women and children over 2 years of age; and about 9 teaspoons, or about 36 grams for men.

      There are 6 teaspoons or 25 grams of sugar in two and a half chocolate chip cookies, 16 ounces of fruit punch and about 1½ tablespoons of honey. There are 9 teaspoons, or about 36 grams of sugar in 11 ounces of cola, 2 servings of premium vanilla ice cream and about 2 tablespoons plus one teaspoon of honey.

      Why do you need to avoid added sugars? They increase the risk for cardiovascular disease in different ways. For one, excess calorie intake contributes to weight gain, thereby increasing risks for insulin resistance and Type 2 diabetes, a risk factor for cardiovascular disease.

      High sugar intake is also associated with increased triglyceride levels that often accompany reduced HDL-cholesterol (high-density lipoproteins, better known as the good cholesterol) levels, thereby contributing to metabolic syndrome, also a risk for developing cardiovascular disease, explained Linda Van Horn, chief of the nutrition division at Northwestern University Feinberg School of Medicine’s department of preventive medicine.

      And since most adults need fewer calories with increasing age, their limited total calorie intake should come from nutrient-dense foods including fruits, vegetables, whole grains, lean proteins and fish, appropriate dairy foods, legumes and nuts, Van Horn said.

      “To consume all of those recommended foods encompasses the vast majority of their calorie allowance leaving very few ‘discretionary’ or empty sugary calories without causing weight gain,” Van Horn said.

      But though limiting added sugars to 6% of calories may be ideal from a nutrient-density perspective, that doesn’t mean it will be easy to achieve.

      “While it’s great if you can get added sugar intake to no more than 6% of calories, depending on your current diet, the (previous) recommendation of no more than 10% of calories may be a more realistic and achievable goal to aim for first,” said Denver-based registered dietitian nutritionist Kelli McGrane, who works as a dietitian for Lose It! and TheHealthyToast.com.

      Again, here’s the math: 6% of added sugars on a 2,000 calorie diet is 30 grams of sugar or 120 sugar calories.

      Five food categories — sweetened beverages, desserts and sweet snacks, coffee and tea (with their additions), candy and sugars, and breakfast cereals and bars — contribute 70% of the added sugars we consume in the United States, according to the dietary guidelines committee. These foods are often energy-dense with low amounts of key dietary nutrients.

      Here are some ways to reduce your intake.

      Train your taste buds to crave less sugar. Cut back gradually and include more protein and fiber-rich foods in your diet, which will help you crave less sugar.

      Consume low-sugar or no-sugar-added versions of foods. Opt for whole-grain cereals with less than 6 grams of sugar per serving and unsweetened yogurts, McGrane said.

      You can sweeten these foods with natural, nutrient-rich sources of sugar like berries or diced fruit. If your kids love a sugary cereal, you can sprinkle it on top of a healthier, whole-grain cereal.

      Limit or avoid all sugar-sweetened drinks. That includes sodas, energy drinks and fruit punch. If you like sweet carbonated beverages, add a splash of cranberry or orange juice to seltzer or try flavored seltzers. You can also flavor your own waters with fruit slices for natural sweetness or try herbal fruit teas.

      Cut back on sugar in your coffee and tea. These sugar calories can quickly add up, especially if you drink more than one cup each day. If you are currently adding 2 teaspoons of sugar, cut back to one.

      This applies to coffee shops, too. “If you’re just starting to wean yourself off sweetened store-bought coffee drinks, ask for fewer pumps of syrup. As each pump contains approximately 5 grams of sugar, depending on the flavor, the sugar savings add up quickly,” McGrane said.

      Enjoy fruit for dessert. Try cinnamon baked apples, berries or grilled peaches instead of cookies, cake, ice cream, pastries and other sweet treats. If you need something a bit more indulgent, swap your candy habit for a piece of good-quality dark chocolate. “It’ll still satisfy that sweet craving without as much sugar,” McGrane said.

      Look out for stealth sugars. Added sugars are often present in foods that you might not think of as “sweet,” like sauces, breads, condiments and salad dressings.

      “Pre-packaged sauces — like ketchup, BBQ sauce and tomato sauce — tend to be some of the biggest offenders of hidden added sugars in the diet,” said Kristi King, senior pediatric dietitian at Texas Children’s Hospital and a national spokesperson for the Academy of Nutrition and Dietetics.

      Check nutrition facts labels. This will help you determine how much of your added sugar budget a food or beverage contains. By January 1, 2021, all foods and beverages will be required to list added sugars on food labels.

      Until then, look for other names for added sugars like: agave, brown sugar, corn sweetener, corn syrup, dextrose, evaporated cane juice, fructose, fruit juice concentrate, fruit nectar, glucose, high-fructose corn syrup, honey, invert sugar, lactose, malt syrup, maltose, molasses, maple syrups, raw sugar, sucrose, trehalose and turbinado sugar.

      The higher up these added sugars are on the ingredients list, the greater the amount of added sugar in the product.

      Use fruits and spices to add flavor at breakfast rather than sugar. “Rather than having sweetened oatmeal packets, make plain oatmeal and flavor with blueberries and cinnamon. I even like adding a pinch of cardamom for an extra flavor-punch,” McGrane said. You can also use sliced fruit instead of sugary jams on your toast and peanut butter and jelly sandwiches. “Sliced strawberries are my favorite, but peach, banana, and apple slices all work well, too,” McGrane said.

      Opt for homemade rather than store-bought baked goods. This gives you full control over the amount of sugar in your desserts. In most recipes (except for yeast breads) you can reduce the sugar by a third without causing a noticeable difference in texture, McGrane explained.

      Make your own granola or protein bars. “I like making chocolate chip cookie dough bites that are sweetened only with medjool dates, almond extract and mini dark chocolate chips,” McGrane said.

      Create your own sauces and salad dressings. As condiments and sauces are often a hidden source of sugar in our diets, you can make your own versions while controlling the amount of sugar you add.

      Try using salsa as your condiment instead of ketchup. Two tablespoons of standard salsa contains 1 gram of sugar, compared to 6 grams of sugar in 2 tablespoons of ketchup, McGrane explained.

      If it feels impossible to escape your sugar cravings, start out by trying just one or two of these strategies. As you get the hang of those newly formed habits, slowly incorporate the other tips, one or two at a time. Taking a gradual path will help you curb your sweet tooth and set you up for improved health for the long haul. Isn’t that sweet news?

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      Poor sleep linked to weight gain in 2-year smartphone sleep tracking study

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      The link between poor sleep and a greater body mass index (BMI) has been shown in study after study, but researchers typically relied on the memories of the participants to record how well they slept.
      Sleep apps on fitness trackers, smartphones and watches have changed all that. In a new study, published Monday in JAMA Internal Medicine, researchers tracked sleep quality for 120,000 people for up to two years.
      The results showed sleep durations and patterns are highly variable between people. Despite that, the study found people with BMIs of 30 or above — which is considered obese by the US Centers for Disease Control and Prevention — had slightly shorter mean sleep durations and more variable sleep patterns.

      It didn’t take much less sleep to see the effect. People with BMIs over 30 only slept about 15 minutes less than their less weighty counterparts.

      There were some limitations to the study. Naps were excluded, other health conditions could not be factored in, and people who use wearable tracking devices are typically younger, healthier and from a higher socioeconomic status than those who do not wear trackers.

      “These are quite pricey devices, and remember, they are not approved by the US Food and Drug Administration,” said sleep specialist Dr. Raj Dasgupta, the associate program director of the Sleep Medicine Fellowship at Keck Medicine of the University of Southern California.

      “The results would need to be validated by the appropriate FDA-approved devices, and because the study is likely on younger people who are more economically well off, does that really apply to older folks we worry about with poor sleep?” said Dasgupta, who was not involved in the study.

      However, Dasgupta added, a major plus for the study is that it did monitor people for over two years, and the results corroborated prior research and were “not surprising.”

      Less dream-stage REM sleep linked to higher risk of death, study says

      “While we cannot determine the direction of association from our study result, these findings provide further support to the notion that sleep patterns are associated with weight management and overall health,” the authors wrote.

      “The findings also support the potential value of including both sleep duration and individual sleep patterns when studying sleep-related health outcomes.”

      Link between sleep and eating

      There is a scientific reason why a lack of sleep is linked to appetite. When you’re sleep deprived, research has shown, levels of a hormone called ghrelin spike while another hormone, leptin, takes a nosedive. The result is an increase in hunger.

      10 commandments for better sleep

      “The ‘l’ in leptin stands for lose: It suppresses appetite and therefore contributes to weight loss,” he said. “The ‘g’ in ghrelin stands for gain: This fast-acting hormone increases hunger and leads to weight gain,” Dasgupta said.

      Another reason we gain weight is due to an ancient body system called the endocannabinoid system. Endocannabinoids bind to the same receptors as the active ingredient in marijuana, which as we know, often triggers the “munchies.”

      “When you’re sleep deprived, you’re not like, ‘Oh, you know what, I want some carrots,'” said behavioral neuroscientist Erin Hanlon, who studies the connection between brain systems and behavior at the University of Chicago, in a prior CNN interview.

      “You’re craving sweets and salty and starchy things,” she added. “You want those chips, you want a cookie, you want some candy, you know?”

      Do you sleep with your eyes open? (You'll be surprised how many of us do)
      A 2016 study by Hanlon compared the circulating levels of 2-AG, one of the most abundant endocannabinoids, in people who got four nights of normal sleep (more than eight hours) to people who only got 4.5 hours.

      People who were sleep-deprived reported greater increases in hunger and appetite and had higher afternoon concentrations of 2-AG than those who slept well. The sleep-deprived participants also had a rough time controlling their urges for high-carb, high-calorie snacks.

      Get better sleep

      Want more control over your appetite? Depending on your Situs Slot Gacor, you are supposed to get between seven and 10 hours of sleep each night.

      Getting less has been linked in studies to high blood pressure, a weakened immune system, weight gain, a lack of libido, mood swings, paranoia, depression and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.
       A later bedtime linked with obesity for children under 6, study says

      So sleep a full seven to 10 hours a night, stick to a regular bedtime and get up the same time very day, even on weekends, experts advise.

      Adding exercise to your daily routine is a great way to improve your sleep and improve your health. After finishing one 30-minute physical activity, you’ll have less anxiety, lower blood pressure, more sensitivity to insulin and you’ll sleep better that night.

      You can also train your brain to get more restful sleep with a few key steps:

      • During the day, try to get good exposure to natural light, as that will help regulate your circadian rhythm.
      • Avoid stimulants (coffee, tea) after 3 p.m. and fatty foods before bedtime.
      • Establish a bedtime routine you can follow each night. Taking a warm bath or shower, reading a book, listening to soothing music, meditating or doing light stretches are all good options.
      • Make sure your bed and pillows are comfortable and the room is cool: Between 60 and 67 degrees is best. Don’t watch TV or work in your bedroom; you want your brain to think of the room as only for sleep.
      • Eliminate all lights — even the blue light of cellphones or laptops can be disruptive. Dull sounds, too. Earplugs or white noise machines can be very helpful, but you can create your own with a humidifier or fan.
      Does that sound hard? Then sign up for our sleep newsletter and take steps toward better sleep.

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