Tell Me The Truth: Can One Sleepless Night Trigger Weight Gain?

It’s hard to imagine that one of anything—be it a vanilla cupcake, a refreshing soda or a juicy, bacon cheeseburger —could really impact your health. But then again most things aren’t sleep, which is arguably one of, if not thee, most important parts of overall wellness. After all, there is little else that can influence everything from brain function and emotional well-being, to physical health and disease prevention.

So what does that mean for all of us night owls? Can just one sleepless night really impact your health? Actually, yes, it can. According to a new study, just one night with no shuteye may tip your body’s metabolism toward storing fat, while depleting muscle—say it isn’t so!

Here’s what the science says:

For this new study, experts examined fat and muscle tissue in 15 young, healthy men to see how a lack of sleep impacts individuals on a molecular level. By looking at their tissue under two different circumstances—after a night of quality sleep (8 hours) vs. a night with no sleep—they noticed a difference in both genetic activity and protein levels.

Specifically, researchers found that genes related to fat storage were activated, while muscular tissue was deactivated. As you could probably guess, this combination isn’t a good one, leading to fat accumulation and muscle breakdown.

Should I be worried?

Now before you make plans to be in bed by 6 p.m. tonight, there are a few important points to remember:

·         In this study, researchers compared 2 extreme circumstances—ideal sleep (8+ hours) and no sleep—which isn’t the case for most of us. Often times, we fall somewhere in the middle.

·         Experts emphasize that this study was focused on one night; it did not track the long-term effects of chronic sleep loss (which is the situation most of us are in).

Get serious about snoozing:

While we all have the best intentions when it comes to getting a good night’s sleep—after all, who doesn’t want to feel well rested?—most of us fall short. Somehow, someway, our sleep time seems to get cut shorter and shorter. Maybe it’s work. Maybe it’s your snoring bed partner. Or maybe it’s your adorable bundle of joy. Whatever the cause of your sleep struggles, it’s time that we renew our commitment to getting enough sleep (your health depends on it). Keep these effective tips in mind:

·         Go to bed at the same time every – single – night (yes, even on the weekends)

·         Avoid naps longer than 30 minutes, especially late in the day

·         Keep a diary nearby so you can write down important tasks or notes you don’t want to forget

·         Listen to calm music before bed as it helps to regulate your nervous system, relax your muscles and lower your blood pressure

·         Make sure you have the temperature set to a snuggle-friendly degree (right around 68)

·         Talk with your primary care provider about any underlying health issues that may influence your ability to sleep soundly (like sleep apnea), or any health conditions that may spur on chronic fatigue (like hypothyroidism).

This Is How Healthy People Start Their Day: 10 Quick Tips

When it comes to health, it seems like the early birds get the better end of the deal. After all, its old news that breakfast is the most important meal of the day, helping with everything from metabolism and energy levels to memory and concentration, and heart health. That’s enough to make just about anyone want to get up extra early to make all those delicious breakfast ideas you see on Pinterest.

Like we said, it’s almost enough to get us up early, but not quite. When in doubt, the snooze button usually wins. So does all this mean that you’re doomed if you’re more of a night owl? No…But we’re not saying that those first few minutes you’re awake aren’t crucial, either. Whether you like it or not, how you start your day influences how the rest of it unfolds. Don’t believe us? Try getting up a little earlier tomorrow—no 5 a.m. wake-up-calls necessary—and put these life-changing tips to the test. We promise you—and your health—won’t regret it.

1.    No alarm. Unless you’re one of those people who can wake-up naturally—and before 10 a.m.—but for most of us some type of wake-up call is essential. But instead of the horrible beeping of the typical alarm clock, opt for music or radio to wake you up. You know your fav song will get you pumped up to start the day!

2.    Get up.Now this seems like an obvious one, but most of us don’t do this—at least not for several minutes anyway. Instead you may opt to lay in bed and look through your phone (we all do it). This is a big no-no, though, as starting your day this way has been shown to increase feelings of anxiety and unhappiness.

3.    Or stay in bed a little longer. But make it intentional. If you just have to stay in bed for a few extra minutes, try doing some stretching, deep breathing or bed yoga (hint: child’s pose and hamstring stretch are bed-friendly). Even just doing a few stretches can help to get your blood flowing, while relieving tension.

4.    Grab some water. Even if your preferred drink to start the day is coffee or another caffeinated beverage, water shouldn’t be skipped. Not only are you dehydrated from going 6+ hours without fluids, but water helps to get your metabolism going and rehydrates your skin.

5.    Get some sunshine. Or at least keep your blinds partially open. Not only is sunlight refreshing and calming, it can also aid in the waking-up process. In fact, sunlight is one of the key ways your brain knows to decrease melatonin, while increasing adrenaline.

6.    Smell something energizing. In addition to the delicious scent of fresh coffee brewing, spark your senses with a fresh, invigorating scent. A great way to do this is with your face wash. Not only is rinsing off any pore-clogging bacteria a good thing (thanks, pillow case!), but a citrus-scented wash will energize you. Look for lemon, orange and grapefruit scents.

7.    Look at your calendar. Now before you start the getting-dressed process, take a quick peek at your calendar to see what lies ahead. For instance, if you have a big meeting with leadership, maybe you’ll opt for heals instead of flats. Or maybe your daughter has a soccer game and you’ll definitely want to remember to bring a jacket and sneakers to watch comfortably.

8.    Prepare for a fashion emergency. On the same note, there are those mornings when you feel like absolutely nothing looks good (maybe it was the extra slice of pizza last night). Where did all those cute blouses go? Well, in the event of a fashion emergency like this, don’t waste 30 minutes trying on different outfit options. Instead, reach for that go-to dress or top-bottom combo that you can always count on to look good. Are you taking a mental inventory of your closet as we speak?

9.    Be inspired. If you’re not super jazzed about heading into the office or doing a bunch of errands for the day, we don’t blame you. The struggle is real. So to help overcome feelings of dullness, start your day with an inspiring quote or a personal mantra. This will help to spark your motivation and determination when enthusiasm may be in short supply. After all, you are pretty amazing!

10.  Stay organized. It’s finally time to head out the door and get the day started, but now you can’t find your sunglasses. And your son doesn’t know where his lunchbox is. To avoid stressors like these, pick out spots for each member of the family and remember to put your stuff there each day when you get home. This will ensure that you don’t forget anything or lose it to the junk drawer.

Good morning, health!

So, you’ve tried these simple, healthy tips and your mornings still aren’t getting the job done? It may be time to call in the experts. After all, it isn’t just your a.m. routine that can influence how you feel. For instance, sleep disorders, thyroid conditions, allergies and more, can make you feel like you’re dragging through the day.

That’s why Gwinnett Medical Group Primary Care is prepared to help. With knowledgeable experts, an extensive range of services and resources, and convenient locations, you can receive customized care for all of your unique health needs.
 

5 Ways You're Sabotaging Your Healthy Habits

Most of us consider it a win when we make at least one healthy decision a day. Especially when unhealthy options can be so darn tempting—and convenient (we’re looking at you comfy couch and carryout pizza). So when you stick to your health guns and choose to eat breakfast, get in a workout and go to bed at a decent time, those healthy habits are sure to make a positive impact on your health. Or so you thought.

Often times seemingly healthy habits, like enjoying guacamole (filled with monounsaturated fats and phytochemicals), can quickly turn unhealthy (after all, who can stop with just a few bites?). So, how can you be sure your daily habits are actually working for your health and not against it? It’s as simple as making sure you aren’t overlooking these common mistakes:

1. You’re reusing unwashed grocery bags.

The problem: Reusable grocery bags are a simple way to help reduce waste, but they may also harbor germs that could contaminate your food (and make you sick).

The fix: Wash reusable bags frequently. Put cloth ones in the washing machine, and scrub plastic ones with hot, soapy water. Store in a cool, dry place.

2. You’re eating more than one handful of nuts.

The problem: Nuts are packed with protein, fiber, vitamins, minerals and heart-healthy fats, plus they’re pretty delicious. But they also contain a whopping 160 to 180 calories per ounce.

The fix: Keep servings small—1.5 ounces (a small handful) of whole nuts or 2 tablespoons of nut butter. A great way to enjoy a small, yet satisfying serving of nuts/nut butter is to have it with fresh produce, whole-grain bread or DIY trail mix.

3. You’re counting sheep for way too long.

The problem: A consistent bedtime is a no-brainer when it comes to falling asleep quickly--and staying asleep. But if you don’t doze off within 20 minutes, forcing yourself to stay in bed--tossing and turning--is counterproductive.

The fix: Get up and do something relaxing, such as reading a book or listening to soft music, until you feel drowsy. And don’t put pressure on yourself to fall asleep, this will automatically up your stress and anxiety, making it even harder to get snoozing.

4. You love your workout and you do it every single day.

The problem: You already know that staying active is crucial for your health. But always doing the same thing can lead to boredom, lack of motivation and an eventual decrease in results.

The fix: Mix things up. Whether it’s walking one day and cycling the next, or going for a swim and adding in some strength training, it’s important to keep things fresh and challenging for your mind and body. And don’t forget to add a few rest days into the mix.

5. You leap before you look.

The problem: It’s fun to try out a new cardio routine, strength move or yoga pose--after all, how hard could it be? But rushing into a new exercise, may make improper form, even injury more likely.

The fix: To ensure you get the most from a new exercise--and prevent an injury—don’t be afraid to ask for tips, guidance and support from the experts. At GMC’s Fitness & Performance Center, our experienced team of experts can provide just that. With comprehensive fitness assessments, customized personal training and more, you can count on GMC for all of your athletic health needs.