What Does Sleep Have to Do with my Waistline?
This is a great month as we celebrate Easter and the magnificence of the the fact that "He is Risen." He is risen indeed and the signs in the heavens indicate He is coming again soon. Did you see th
e Blood Moons April 15th? Three more phenomenal Blood Moons will occur over the next two years. These each correlate with a Jewish Holiday.
We are living in exciting, but troublesome times. Without the peace of God and His promises, life could be very troubling. Each of us must draw near to God and He will draw near to us. Our sleep can be sweet.
SLEEP - Some experts say if you had the choice between sleep and exercise for your health and your waistline, sleep wins hands down. (Annals of Internal Medicine)
Why in the world would this be?
1. Not getting enough sleep can make us RAVENOUSLY hungry. It can also escalate our cravings for junk food.
(The Public Library of Science
shows why.) Impaired sleep causes the "I'm full" hormone to go down
by 15.5%. It causes the "I'm hungry" hormone to go up
by 14.9%. This can definitely send our appetite wildly out of control.
2. The "I'm full" hormone, Leptin
, also controls your metabolism by influencing the thyroid hormone. So when Leptin goes down, the thyroid hormone also goes down. Not good news, as this causes the metabolic rate (how many calories you burn at rest) to absolutely plunge downhill.
Most of the body's "fat burning" process actually happens as we sleep. Leptin triggers specialized calorie-burning fat cells as we sleep. This burns up excess calories that we don't need and releases that energy as heat.
Lack of deep slumber, shortens the prime fat burning window.
3. The body perceives lack of sleep as a threat to its existence. It fires up the stress hormone, CORTISOL, which has been linked directly to excess belly fat.
4. Dr. Maiken Nedergaard
, professor of neurosurgery at the University of Rochester
, did a study showing that our brain flushes out potent neurotoxins as we sleep. If we let those by-products accumulate (normal by-products of our waking activity), bad things
happen such as brain fog, impaired memory, wild mood swings and trouble focusing.
Dr. Nedergaard says these by-products, if left unflushed by restful adequate sleep, cause inflammation and oxidative stress to run rampant. This could put one at risk of such diseases as Alzheimer's.
5. Lack of good sleep ages us because it robs us of the small window of opportunity during which our primary "youth" hormone (growth hormone) works its magic.
This hormone mostly only comes out at night, helping your body rebuild and repair. And keeping us young.
Lack of the activity of this growth hormone can also dramatically shift our body composition from muscle to fat.
So we see: Sleep is vitally important. What can we do?
1. Set a goal and work toward 7-8 hours of sleep each night. Athletes, children and elderly need more. (An inexpensive app for the IPhone called Sleep Cycle
is a great help in tracking length and quality of sleep.)
2. Be watchful of what you eat or drink 3 hours before bedtime. A protein shake in water at bedtime will enhance sleep. A caffeine drink, energy drink or sugar dessert will hinder sleep.
3. Watching the news or a frightening movie at night just might keep you awake.
4. Meditate on scriptures of sleep at bedtime:
Ps 3:5 I lie down and sleep; I wake again, because the Lord sustains me.
Ps. 4:8 I will lie down and sleep in peace, for you alone, O Lord, make me dwell in safety.
Proverbs 3:23...when you lie down, you will not be afraid, when you lie down, your sleep will be sweet.
May you have a beautiful, blessed Easter remembering He is Risen and He is coming soon.
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. If you need a bit more organization, joy and gratitude in your life, this might be a blessing for you. Classes will be taught via conference call line and/or webcast room..
The Engaging Your Energy Class for members is a gift with other gifts that come with your Fabulously Fit over 50 ($9.95 a month) membership. The class is $99 for the four weeks for all others. Each class is archived and comes with an online EBook/Workbook which can be worked in online with your work saved each time you work in it. Class one was this week. It is archived for you. Those joining now received a $25 discount with this link:
Wishing you a life long and strong,
"The Christian Longevity Expert
Certified Nutrition Consultant
I really look forward to getting to know you and being able to share with you the dream God has put into my heart of helping you go to the next level of your fitness and health while incorporating the principles of God's Word to make each of you a Faith Champion.
Fabufit is a simple fitness system based on Godly principles encompassing the whole circle of health: Spirit, soul (mind, will and emotions) and body. I invite you to visit my website at Fabufit.com and my blog at FabulouslyFit.com.