Weight accumulation poses a danger to both your sleep quality and mental wellbeing: practical tips for shedding pounds during summer months.
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Wanna know the grim effects of packing on the pounds? Here's the lowdown from recent studies:
1. It messes with your zzz's and mental wellbeing.
Medical journals such as BMC Psychiatry have the scoop. Abdominal obesity, where the belly bulges, is notably harmful. For every extra 5-10 cm of waistline, the risk of insomnia bumps up by 13%. And the heavier the obesity, the more frequent and intense the insomnia.
The study also pointed out that folks with obesity are more prone to depression, particularly women. It could be a vicious cycle with obesity worsening depressive symptoms.
2. It makes you anxious and forgetful.
While this research was solely on mice, our body's metabolic functions are similar. Now, it's time to bust the myth that overweight individuals are always jolly.
Recent studies suggest a close link between excess weight and anxiety, cognitive impairments.
Obese mice fed a high-fat diet were edgy and snacked frequently. Their gut microbiomes were off-balance, and their cognitive functions, including memory, took a hit.
Experts believe the "gut-brain" axis might be the culprit. An imbalance in the microbiome due to obesity could affect the nervous system, increasing anxiety and worsening memory.
The research concentrates on high-fat food. It reinforces that our eating habits don't only affect our weight but also our brain function and emotional state, as Professor Desiree Venders, the study's lead researcher, noted.
SPRINGTIME SLIM-DOWN
Summer is the perfect time to shed those excess pounds. Here's why:
Research on primates reveals their metabolism undergoes significant changes based on the time of year. During summer, their metabolism speeds up, particularly when it comes to breaking down carbs. Meanwhile, in winter, the body tends to store energy.
That implies shedding those extra kilos in the summertime can occur more effortlessly, even without making drastic changes to your lifestyle.
Now, let's talk tips to drop the weight:
- Drink up. Summer makes us thirsty. Try taking a sip every half hour. Warm water is better – it's more rehydrating than cold water.
- Pile on the greens. Freshen up with more veggies in the summer. Berries and young vegetables are bursting with beneficial fiber. Dietary fiber aids in weight loss by improving digestion, cleaning the intestines, lowering cholesterol and blood sugar levels, and increasing the volume of food without adding calories.
- Protein power breakfast. Protein is a must for healthy eating and weight loss. It keeps you feeling full and satisfied for longer, reducing the urge to munch between meals. Options include Greek yogurt, cottage cheese, eggs, chicken breast, or lightly salted salmon.
- Savor your meals. Eating too quickly or while distracted by electronics or TV can make you ignore your body's satiety signals, leading to overeating. So, eat slowly and chew well to let satiety hormones do their job.
- Don't dine too late. Even though summer nights can make you feel peckish, strive to finish eating and snacking by 7:30 PM. It'll help if you hit the sack by 11 PM.
- Don't forget a decent slumber. Get at least 7 hours of shut-eye a night. Less sleep disrupts the hormones that control your appetite, mood, and energy, making you hungrier, moodier, and less energetic.
- Check out these low-key habits you can adopt this summer:
- Hydrate frequently.
- Eat more veggies.
- Opt for protein-rich breakfasts.
- Savor your meals.
- Steer clear of late-night dinners.
- Ensure a good night's sleep.
These habits won't demand intense workouts—just small lifestyle and diet adjustments. Incorporate them into your life, and watch as that extra weight gradually vanishes, as advised by Dr. Zuhra Pavлова, a physician-endocrinologist and author of the bestseller "Substance Deception."
- Scientific research shows that obesity, particularly abdominal obesity, can negatively impact sleep quality and mental health, increasing the risk of insomnia and depression.
- Excess weight has also been linked to anxiety and cognitive impairments, as suggested by studies on mice, with an imbalance in gut microbiomes due to obesity potentially affecting the nervous system.
- In the context of health and wellness, good nutrition and weight management are crucial factors for maintaining overall health, as evidenced by research highlighting the benefits of a high-fiber diet, protein-rich breakfast, and regular hydration for weight loss.
