The stress of wedding planning can derail even the greatest efforts to eat healthier, but every bride deserves to look and feel her best. If you’re headed down the aisle this year, stay on track with my pre-wedding diet tips, as featured in Brides!
I’m a notoriously bad sleeper. I go to bed too late, wake up throughout the night and always bank on catching extra zzz’s on the weekend. Apparently I’m not alone.
Twenty eight percent of American adults sleep six or fewer hours per night. What’s more alarming is that partial sleep deprivation has been linked to many chronic conditions, including obesity, diabetes and cardiovascular disease. Could years of poor sleeping patterns be affecting my eating habits and health?
There is plenty of scientific evidence that associates short sleep duration with weight gain. The more time we spend awake, the more opportunities we have to eat. Add to that a lack of motivation to hit the gym when we’re tired. Partial sleep deprivation may also influence two hormones that affect appetite. The jury’s still out, but many studies have shown that sleep shortage increases ghrelin, which induces hunger, and reduces leptin, thereby lessening satiety.
In a study to be published later this year, researchers looked at how eight nights of sleep restriction affected hormone levels and caloric intake in 17 healthy, normal weight adults. Despite no significant changes in leptin and ghrelin, participants limited to sleeping two-thirds their usual duration consumed an average of 566 more calories per day compared with their energy intake under ad lib sleeping conditions.
In a separate study of obese adults, participants ate an extra 83 calories per day for every 30-minute reduction in sleep. Therefore, sleeping just one hour less than the recommended 7.5 hours per night could translate into a 17-pound weight gain per year if no compensation occurs!
Cutting short a snooze may also negatively affect glucose metabolism and insulin sensitivity, although these results are not universally observed. In a 2011 study published in Sleep, 15 healthy, normal weight men had significantly greater peak insulin and glucose responses to breakfast after two nights of sleep restriction (four versus eight hours in bed).
More research is needed to clarify how sleep deprivation affects endocrine function, but chronically catching too few winks may create the perfect storm for overconsumption. Of all sedentary activities, sleeping is clearly one with positive health benefits and we should all aim to rest 7 to 8 hours a night!
‘Tis the season for coughing, sneezing and sniffling. Many of us have stocked our medicine cabinets with vitamins, minerals and herbal remedies to ward off or cure these nasty symptoms of the common cold. Zinc supplements are a particularly frequent treatment, because zinc is known to support immune function. But do zinc supplements actually work?
Zinc is thought to halt the replication of rhinoviruses, the most common cause of colds. A recent scientific analysis pooled data from previous studies that compared oral zinc treatments with placebo or no intervention. It was found that zinc had no significant effect on the severity of symptoms experienced, but zinc did shorten the duration of a cold by an average of 2.63 days in adults. Not all zinc formulations are equally effective, however. Only zinc acetate caused a statistically significant reduction in symptom duration. Zinc gluconate and zinc sulfate were not successful.
So if zinc can help kick a cold faster, how much should we take once we feel the beginnings of a sore throat and runny nose? The evidence says to start using zinc within one to two days after the onset of a cold, but researchers have yet to offer an optimal dose. In the analysis mentioned above, subjects took zinc acetate lozenges every 2-3 hours while awake until symptoms resolved. By my own estimations, this provided about 54-104 mg zinc daily.
Remember that more is not always better. Zinc lozenges may cause a bad taste in your mouth or even nausea. Taking too many, or popping mega-dose zinc tablets can be harmful. The safe upper limit of zinc is set at 40 mg daily. Exceeding this amount for an extended period of time can actually decrease immunity and cause low copper levels.
The bottom line? Zinc may help your body fight the common cold, but if you’re going to load up, do it for a maximum of 7-10 days and be wary of how much zinc you’re ingesting! Read labels and choose supplements or lozenges with zinc acetate (or zincum aceticum) as the main ingredient.