Lack of Sleep Increases Overeating

Researchers from several separate studies have found a link between sleep and the hormones that influence our eating behavior.

Two specific hormones are involved
Ghrelin is responsible for feelings of hunger. 
Leptin tells the brain when it’s time to stop.

When you’re sleep deprived, your ghrelin levels increase at the same time that your leptin levels decrease.   The result is an increased craving for food and not feeling full.  Add the fact that sleep deprived people tend to chose different foods to snack on-mainly high calorie sweets and salty and starchy foods – and it’s easy to see how these small changes can lead to long-term weight gain.

Optimal sleep for weight loss
Most people need between seven and nine hours of sleep a night.  Some more, some less. V ery few of us actually get the minimum of seven.  How do you know how much sleep you really need?

Experts say to sleep as long as you want for several days (best done on vacation).  Then, your sleep should stabilise and you’ll find yourself waking up after the same number of hours daily, within 15 minutes or so. Once you know about how much sleep you need, start getting into a steady routine. Set a regular time for sleep.  Start getting ready ahead of time. And experts say, avoid using the bed for watching TV or doing work.

Sleep + exercise + a healthy diet = weight loss
Don’t think snoozing a few hours longer each night will solve a weight problem. It won’t. Exercising and eating healthfully is still the way to go.  But, lack of shut-eye may soon be considered another risk factor for obesity. 

One thing does seem to be clear. When your body is not hungry for sleep, it won’t be so hungry for food either

 

Biotin (VITAMIN B7, VITAMIN H)

(VITAMIN B7, VITAMIN H)

Recommended Dietary Intakes
30 mcg to 300 mcg.

This Vitamin Is Essential For.

  • helps convert food to energy

  • required for the synthesis of carbohydrates, proteins, and fatty acids.

  • healthy hair, skin, and nails.

  • cell growth.

  • nerve tissue and sweat glands.

Sources…

Cheese, kidneys, brewers yeast, cooked egg yolk, salmon, soybeans, sunflower seeds, nuts, salt water fish, broccoli, and sweet potatoes.

Comments…

Please note, the B vitamins should be taken as a complex and not individually unless specially recommended.
A healthy diet should provide enough folic acid, but you may find you need more if you are pregnant, just had an injury, or if you have been taking drugs or the oral contraceptive long term. Caution should be taken as large doses of Folic acid can mask a B12 deficiency which can lead to nerve problems.

Eating raw egg whites can inhibit the absorption of biotin. As can antibiotics and saccharin.

Deficiencies Can Cause…

  • scaly, oily skin rash.

  • hair loss.

  • nausea.

  • vomiting.

  • muscle pain.

  • loss of appetite.

  • a red, inflamed tongue.

  • fatigue.

     

Calcium

Recommended Dietary Intakes 
Men – 800 mg
Women up to 54 years of age – 800 mg
Women over 54 years of age – 1000 mg

This Mineral Is Essential For.

 

  • strong bones.

  • regulating blood pressure, and preventing heart spasms.

  • lowers cholesterol levels.

  • muscular growth.

  • blood clotting.

  • may help prevent some cancers.

  • helps the skin.

Sources…

Milk, leafy green vegetables, dairy products, salmon, sardine, seafood, nuts, brewers yeast, dried fruit and whole grains.

Comments…

Athletes and menopausal women need more calcium, excessive exercise can halt the production of calcium. Do not take calcium with iron. Too much calcium can interfere with the absorption of zinc. Try to include more of the above mentioned foods into your diet. Stay away from highly refined foods and sugars.

Deficiencies Can Cause…

 

  • Gastrointestinal upset (nausea, diarrhoea, constipation).

  • weight gain.

  • increased appetite

  • drowsiness, tiredness, lightheadedness.

  • headache.

  • flushing.

  • aching joints

  • brittle nails.

  • eczema.

  • high cholesterol.

  • heart palpitations.

  • high blood pressure.

  • insomnia

     

Chloride

This Vitamin Is Essential For.

  • aids in the production of stomach acid – hydrochloric acid.

  • maintenance of all body fluids

  • nerve and muscle function.

  • waste elimination.

Sources…

A diet of unprocessed natural foods provides more than enough chloride for human health. Just a pinch of table salt contains about 250 mg, one-third of the RDA.

Comments

Excess chloride is usually excreted in the urine and does not pose a threat. Sometimes however, increases in chloride coincide with a diet high in salt an potassium. This creates an increased susceptibility to high blood pressure.

Deficiency Can Cause…

Chloride deficiency is extremely rare and is usually due to illness such as excessive vomiting, sweating, diarrhoea, loss of appetite and muscle cramps. Symptoms include muscle weakness, loss of appetite, and lethargy.

 

Chromium

Recommended Dietary Intakes 
Adults, 50 mcg to 200 mcg

This Vitamin Is Essential For.

 

  • sugar and fat metabolism.

  • regulates the body’s use of sugar.

  • can aid in weight loss programs.

  • energy.

Sources

Liver, poultry, wholegrains, beer, brewers yeast, brown rice, cheese, meat.

Comments

Diabetics should never take this element as a supplement. Other people may develop a rash or become lightheaded after taking Chronium – switch brands or stop taking the supplement. Also see your doctor.

Deficiencies Can Cause…

 

  • alcohol intolerance.

  • elevate blood sugar levels.

  • glucose intolerance.


Cobalt

This Mineral Is Essential For…

The mineral cobalt is part of vitamin B12.  Cobalt helps form red blood cells and maintain nerve tissue.

Consuming large amounts of inorganic cobalt stimulates growth of the thyroid gland and may lead to the overproduction of red blood cells.

Sources…

Cobalt must be obtained from foods such as liver, kidneys, milk, oysters, clams, or sea vegetables, or from vitamin B12 supplements. Inorganic cobalt has no nutritional value but is sometimes added to beer as an anti-foaming agent.

 

Copper

Recommended Dietary Intakes 
Adults – 1.5 mg to 3 mg

This Vitamin Is Essential For.

 

  • formation of bone, haemoglobin and red blood cells.

  • helps in the absorption and use of iron.

  • assists in the regulation of blood pressure and heart rate.

  • strengthening blood vessels, bones, tendons, and nerves.

  • promoting fertility.

  • skin and hair pigmentation.

  • nervous system.

  • formation of collagen.

Some say that copper has an antioxidant affect on the system.

Sources…

Seafood and organ meats are the richest sources, blackstrap molasses, nuts, seeds, green vegetables, black pepper, cocoa, and water passed through copper pipes also contain significant quantities. The levels of copper are directly related to the levels of vitamin C andzinc in the body.

Deficiencies Can Cause…

  • Brittle, discoloured hair;

  • skeletal defects;

  • anaemia;

  • high blood pressure;

  • heart arrhythmia’s; and

  • infertility.

A deficiency in this mineral is very rare.

Excess copper can cause vomiting, nausea, muscle pain, and stomach aches.

 

Fluoride

Recommended Dietary Intakes 
Adults, 1.5 mg to 4 mg

This Element Is Essential For.

  • healthy bones and teeth.

Sources…

Tap water, tea, meat, fish, cereals and fruit.

Comments…

The fluoride in water is controversial. It is not likely to cause deficiencies these days. Do not take any supplements without first seeing your doctor.

Deficiencies Can Cause…

  • Tooth decay.

Iodine

Recommended Dietary Intakes 
Adults – 150 mcg; 
Pregnant women – 120 mcg

 

This Mineral Is Essential For..

  • metabolising fats.

  • physical and mental development.

  • thyroid gland.

  • preventing goiter.

As part of several thyroid hormones, iodine controls nutrient metabolism; nerve and muscle function; skin, hair, tooth, and nail condition.

Sources…

Iodised salt, kelp, seafood, salt water fish and vegetables grown in iodine-rich soils are excellent sources of this mineral. Also found in garlic, mushrooms, sesame seeds, sea salt, soybeans, spinach.

Comments…

You usually will not have a deficiency in this mineral and supplements are unnecessary.

Deficiency Can Cause…

This is very uncommon, however, some symptoms include –

  • weight gain,

  • hair loss,

  • listlessness,

  • insomnia,

  • mental retardation.

Excessive iodine can cause a metallic taste in the mouth, sores in the mouth, swollen salivary glands, nervousness, headache, rashes and can lead to thyroid hyperactivity, diarrhoea, and vomiting

 

Iron

Recommended Dietary Intakes 
Men – 7 mg 
Pre-menopausal women – 12 -16 mg. 
Post-menopausal women – 5 – 7 mg.
Pregnant women – add 10 – 20 mg.

 

This Mineral Is Essential For.

  • transportation and storage of oxygen in the blood and muscles.

  • energy production.

  • immune functioning.

  • growth.

  • produces haemoglobin and myoglobin.

Sources

Red meat, chicken, seafood, eggs and other animal products, dark-green vegetables, avocados, whole grains, nuts, dried fruit, enriched breads and cereals and other plant foods.

Comments

Coffee, tea, soy-based foods, antacids, ulcers and tetracycline inhibit iron absorption. You need to have enough hydrochloric acid in the stomach for iron to be absorbed properly. Other substances required for proper absorption of iron include – vitamin Acopper,manganesemolybdenum, and the B vitamins.

Women need more iron before menopause than after, because menstruation causes iron loss each month. People who have special iron intake needs include menstruating or pregnant women, children under two years of age, vegetarians, anyone with bleeding conditions such as haemorrhoids or bleeding stomach ulcers, and anyone taking the medications listed above.

Deficiency Can Cause…

 

 

  • anaemia

  • fatigue, paleness, dizziness.

  • sensitivity to cold.

  • listlessness

  • irritability and nervousness.

  • poor concentration.

  • heart palpitations.

  • susceptibility to infection.

  • brittle hair or hair loss.

  • digestive problems.

  • ridges running lengthwise on nails.

  • obesity.

Multivitamins will give you extra iron. It is not advisable to take straight iron tablets unless specifically recommended.

Too much iron can also cause problems, such as – inhibited absorption of phosphorus, interference with immune function, and may increase your risk of developing cancer,cirrhosis, or heart attack. Symptoms of iron toxicity include diarrhoea, vomiting, headache, dizziness, fatigue, stomach cramps, and weak pulse