Posts Tagged ‘Sleep Deprivation’

Don’t Worry Yourself Sick

April 19th, 2014 at 3:39 pm by timigustafson

Among the many capabilities that distinguish us humans from other earthly creatures is the ability to forecast future events and prepare accordingly. Your dog or cat may have an uncanny way of “knowing” when you’ll return from work or when it’s feeding time, but that doesn’t compare with our anticipating of what’s to come. However, this unique gift also has a downside: We worry. And sometimes we worry too much.

Worrying is a form of stress that can have multiple negative health effects, especially when there is no reprieve. Constant worriers can turn into emotional wrecks with sometimes serious physical implications.

Potential outcomes are toxic effects from accumulating stress hormones like adrenalin and cortisol in the blood stream, which can affect the glands, nervous system, and the heart, and can lead to stomach ulcers, heart disease, and an increased risk of heart attack and stroke. Other less dangerous, but by no means benign, responses include muscle tension, headaches, back pain, constipation and diarrhea. There can also be a greater susceptibility to infectious diseases as the immune system weakens.

Worrying also impacts our wellbeing in other ways. It can rob us of our peace of mind, disturb our sleep, reduce our libido, isolate us socially, and throw us into depression. Unlike fear, where there are concrete obstacles, excessive worrying can make the whole world appear as a threat, causing anxiety and panic attacks.

Worriers typically get bogged down by events that haven’t happened yet but might in a worst case scenario, says Dr. Christine Purdon, a psychology professor and executive director of the Centre for Mental Health Research at the University of Waterloo in Ontario, Canada. They succumb to what she calls a “worry chain,” where one worrying thought spurs another and another, until they no longer can think straight.

What’s important is that overly worried people reestablish a sense of perspective. While it is perfectly acceptable to be a little nervous before an exam or a job interview, getting paralyzed with fear over every eventuality is not. There is only so much the mind can bear in terms of apprehension. Beyond that things start spinning out of control.

There are a number of exercises people prone to worrying can do to calm down and regain their confidence, Dr. Purdon suggests. Sometimes it can help just to analyze where a particular concerns originates from. Getting to the root of one’s worries can be a first step to overcome them. Asking the right questions, such as “Do I have any control over this particular situation?” – or “Have I done everything I can to avert an undesirable outcome?” – or “Is this an imminent threat?” can help clarify how justified a particular concern really is.

There are also some hands-on measures worried folks can take to counterbalance the effects of their thinking. Eating extra nutritious foods, engaging in regular exercise, and getting enough sleep are all tried and true anti-stressors. Nothing worse can happen to a person who is under emotional distress than letting his or her body get run down. It is like throwing gasoline on fire.

Not allowing yourself to be isolated is equally important. Seeing a licensed psychologist or health counselor can be helpful, and so can staying close to family and friends. Sometimes just forgetting about one’s worries for a while by rejoining the living can take the bleakness away.

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Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

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Not Getting Enough Sleep May Contribute to Mental Decline in Later Years

October 26th, 2013 at 4:47 pm by timigustafson

Chronic sleep deprivation and poor sleep quality have been linked to a number of health problems, but now a new study has identified one more potential risk, namely cognitive decline at old age, including Alzheimer’s disease (AD).

While it has not been determined yet whether people who don’t sleep well are more likely to suffer from dementia as they get older, or whether it is a symptom of mental illness already on its way, scientists have long known that both sleep hygiene and mental well-being are closely connected.

For the study, the researchers scanned the brains of 70 participants, ages 53 to 91, looking for clusters of beta-amyloid plaques, proteins that when building up in the brain may cause the kind of damage associated with AD.

This is not the first time scientists have investigated the role of sleep, or lack thereof, for mental health. Studies on lab animals have suggested that the damaging effects can work both ways, meaning that sleep deprivation and sleep fragmentation can increase the levels of beta-amyloid, which in turn may be a factor in further sleep disturbance. The result may be a vicious circle with potentially dire outcome.

According to the Centers for Disease Control and Prevention (CDC), between 50 and 70 million Americans are chronically sleep-deprived. In surveys conducted by the agency from 2005 to 2006 and again from 2007 to 2008, 23 percent of participants reported having difficulties with concentrating and 18 percent with remembering. 11 percent said they sometimes had problems driving safely due to insufficient rest.

The effects of sleep deprivation and sleep disorders may be less apparent in younger people, but they are nevertheless real. Besides being more prone to engage in hazardous behavior when overtired, even young adults increase their risk of developing chronic diseases like hypertension, heart disease, diabetes as well as emotional and mental illness if they remain in a prolonged state of sleeplessness.

A person’s circadian rhythm, the cycling of sleep and wakefulness as well as body temperature and metabolism throughout the day and night, can get progressively unbalanced when sleep needs are neglected. In older adults, difficulties to maintain regular rest periods may increase. Especially the deep sleep stages, when the body does most of its healing and repair work of tissue, bones and muscles from daily wear and tear, lessen with age.

While, generally speaking, aging is often associated with shorter and lighter sleep, it doesn’t have to be this way. Older adults can benefit from the same sleep hygiene as everyone else. Eating a light dinner, avoiding alcohol consumption late at night (nightcaps), creating a calm, sleep-conducive environment before bedtime, lowering temperatures in the bedroom, and shutting off the lights are all part of it. For more information on how to improve your sleep pattern, see these recommendations.

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Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com).

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Your Eating Habits May Keep You from Getting a Good Night’s Rest

February 13th, 2013 at 1:03 pm by timigustafson

Do you feel permanently tired? Do you get less sleep than you would like? Do you have a hard time falling asleep at night? Is your sleep frequently interrupted? Do you wake up from a deep slumber when your alarm clock goes off? Are you still sleepy or groggy in the morning? Are you regularly exhausted in the afternoon or evening? If so, it may not only be your lifestyle but also your diet that wreaks havoc on your sleep.

Millions of Americans are chronically sleep deprived. For many there seems never enough time for rest, and it takes a toll on people’s health. One often-seen response to sleep deprivation is increased food consumption, which can lead to unhealthy weight gain. While clinical research has long shown connections between sleeplessness and weight problems, a new study has found that eating habits also influence sleep in ways that were previously not considered.

Researchers from Perelman School of Medicine at the University of Pennsylvania studied how various diet and sleep patterns correlate by evaluating self-reported data from a survey by the National Health and Nutrition Examination (NHANES), involving thousands of participants.

According to the study’s findings, people who slept fewer hours also had different eating habits and food preferences than those who allowed themselves more rest. For instance, short sleepers (usually five to six hours per night) consumed more calories on average but had less variety in their food choices than normal (seven to eight hours) and long sleepers (nine or more hours). Long sleepers consumed the least amount of calories but had a less varied diet than normal sleepers.

The reasons for these differences are not altogether clear. Short sleepers may generally have less time to take care of their dietary needs, such as food shopping, cooking and taking breaks for meals. Normal and long sleepers may have a more leisurely lifestyle.

Prior studies on diet and sleep have primarily focused on how sleep, or lack thereof, influences eating habits. There is growing evidence that overeating and binge eating are frequently linked to sleep problems. One particular study showed that participants whose sleep was restricted for a specific period of time increased their food intake by up to 500 calories per day. Poor sleep made them vulnerable to overeating and weight gain over time, says Dr. Virend Somers, a professor of medicine at the Mayo Clinic and lead author of the study. Surprisingly, the additional waking hours did not allow them to burn more calories than their better-sleeping counterparts.

How exactly insufficient sleep leads to greater appetite is not yet fully understood. One possible explanation is that many important functions in the body are affected by sleep deprivation, including hormonal functions that regulate appetite and satiety. A reduction in the hormone leptin, an appetite-suppressing hormone that is released by fat cells during the night, may be a cause. The hunger-stimulating hormone ghrelin, which responds to sleep restriction with increased secretion, may also play a role. Furthermore, lack of sleep can reduce sensitivity to insulin, thereby weakening blood sugar regulation and the ability to metabolize blood sugar.

Obviously, it is not always easy to make changes to one’s sleeping habits because of pressures from work, long commutes and other chores. Still, there can be room for improvement by setting priorities.

Here are some suggestions: Neither food nor drink, especially alcohol, should be consumed later than two hours before bedtime. A full stomach is not conducive to restful sleep. Caffeine may keep you awake. Late intake of liquids may have you go to the bathroom during the night.

There are also issues that are not diet-related. The final hours of the day should be spent with as little exposure to stimulating events as possible. That includes late night exercising, watching TV, dealing with e-mails or discussing controversial subjects.

Observing good sleep hygiene is equally as important. Setting the right temperature, dimming the lights and keeping the bedroom uncluttered are just a few examples.

Some changes will require experimentation. What matters most is that your actions as well as your environment help you getting the rest you need.

Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com.  For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com). You can follow Timi on Twitter and on Facebook.

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Widespread Chronic Sleep Deprivation Seen as a Cause for Concern

March 28th, 2012 at 7:23 am by timigustafson

There are multiple causes for the so-called lifestyle-related diseases that plague us today. Obesity, diabetes, heart disease and hypertension can mostly be blamed on poor nutrition, lack of exercise, stress and, as scientists increasingly find out, sleep deprivation.

Over the last few decades, Americans have kept cutting back on their sleep as their lives have become busier. Long hours spent on work, commutes, kids’ activities and household chores leave less and less time for rest. While a few generations ago people slept for eight hours or more, most Americans have to get by on six hours or less today.

And it’s not only the difference in the amount of time but also the quality of the rest we get that has turned us into a nation of chronically sleep-deprived zombies.

“Sleep deprivation is reaching epidemic proportions and may soon be our nation’s number one health problem,” says Cindy Heroux, a Registered Dietitian and author of “The Manual That Should Have Come With Your Body.”

“When you don’t get enough sleep, you are more likely to suffer from certain chronic illnesses, including diabetes and heart disease. You are also more likely to gain weight or become obese,” she says.

What is the connection? Sleep deprivation can lead to disruption of your metabolism, which in turn can make the cells in your body more insulin resistant. Insulin resistance causes the cells to think they are being starved and, as a result, urgent hunger signals are dispatched to the brain, making you want to eat. That is one of the reasons why people reach for food when they are overtired or stressed out.

A recent study published in the “Journal of Clinical Endocrinology and Metabolism” concluded that even short-term sleep deprivation can activate the appetite-controlling part of the brain, increasing hunger levels. Researchers have calculated that for each hour a person cuts back on sleep, he or she consumes an average of 360 additional calories. If extra calories are not burned off, they are stored as fat and insulin resistance increases even further. It’s a vicious cycle and the negative health effects can be multiple.

Some experts say that it’s not just the perpetual lack of sleep that makes Americans sick but also the ways we are trying to cope with being chronically sleep deprived. Too many people just muddle through their tiredness, says Dr. Matthew Edlund, author of “The Power of Rest.” He believes that the widespread reliance on energy drinks like “Red Bull,” “Monster” and “5-Hour Energy” does potentially more harm than users realize.

“We don’t use our bodies the way they’re built to be used,” he says. “We guzzle energy drinks and then can’t sleep at night. We sit all day and then read e-mails at 3 a.m. It’s no wonder we walk around like zombies and treat these drinks like liquid life support. It’s a good time to question these trends and find healthier ways to power up.”

Instead of using energy boosters that work short-term but eventually only add to the exhaustion resulting from sleep deprivation, nutrition experts recommend protein-rich snacks like low-fat yogurt or cheese or peanut butter. In the end, however, there is only one solution and that is getting regularly a good night’s sleep.

Timi Gustafson R.D. is a clinical dietitian and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog, “Food and Health with Timi Gustafson R.D.” (http://www.timigustafson.com), and at amazon.com. You can follow Timi on Twitter and on Facebook.

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About timigustafson

About Timi Gustafson, R.D. As a clinical dietitian, health counselor, book author, syndicated newspaper columnist and, as of late, blogger, she has been able to reach millions of people, addressing their concerns about issues of health, lifestyle and nutrition. As Co-founder and Director of Nutrition Services for Cyberdiet.com (now Mediconsult.com), she created the first nutrition-related interactive website on the Internet in 1995. Many of the features you find on her blog, www.timigustafson.com, are based on the pioneering work of those days. Today, her goals remain the same: Helping people to achieve optimal health of body and mind. She received a Bachelor of Science degree in Clinical Nutrition and Dietetics from San José State University in California and completed a Clinical Dietetic Internship at the University of California Medical Center in San Francisco. She is a registered dietitian and Fellow of the Academy of Nutrition and Dietetics, an active member of the Washington State Academy of Nutrition and Dietetics, a member of the Diabetes Care and Education, Dietitians in Business and Communications, Healthy Aging, Sports, Cardiovascular and Wellness Nutrition, and the Vegetarian Nutrition Practice Groups. For more information about Timi Gustafson R.D. please visit: www.timigustafson.com

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