Sleep Your Way to Good Health

 

The hidden dangers caused by sleep deprivation can be lethal. Chronic sleep deprivation is associated with diseases such as diabetes, heart attack, obesity and depression. It is estimated that about a third of the population is in sleep debt, and on average we sleep for ninety minutes less now than we did ten years ago.

Sleep deprivation has an adverse effect on our cognitive function. We experience attention difficulties, and beyond sixteen hours of wakefulness we experience impairments to our driving ability similar to that of someone with a .08 alcohol reading. Tests have shown people to make ten times as many mistakes when tired, and tiredness accounts for one third of all work place accidents.

One quarter of all motor vehicle accidents in Australia are attributed at least in part to drowsiness; it is estimated that eighty thousand drivers fall asleep at the wheel every day in the US, and in the UK a drowsy driver was convicted of causing ten deaths. An experiment on a subject who had had nine hours sleep in three days showed he had eighteen micro sleeps during a driving test. They were of 3-13 seconds duration, with an average of 7.8 seconds. In a two hour driving test, the subject was actually asleep for a total of twenty five minutes. The subject was fully asleep whilst driving,  not just when the vehicle was stopped at traffic lights etc. During tiredness, parts of the brain go to sleep, even though the body is still awake. This is a frightening thought for those of us who are driving children around after many many nights of sleep deprivation due to those same beautiful beings!

Tiredness reduces the body’s resistance to disease. The body behaves as if it is under contstant stress and the immune system is then required to respond constantly. Eventually it fatigues and your body becomes less able to fight bugs.

 

Do you get more then seven hours of sleep each night? If you don’t, you need to reassess your sleep habits. You are at an increased risk of weight gain, heart attack. and stroke. Men tend to gain weight around the belly and the neck. This extra fat in the neck impinges on the throat and can result in sleep apnoea. When sleep apnoea is eliminated, large increases in the output of the heart can be measured. and the heart does not have to work so hard. Research has also shown you are at greater risk of stroke if you suffer from sleep apnoea. With just under 15% of Australian adults suffering from the condition, it is worthwhile getting yourself checked out if you never seem to wake up feeling rested.

Chronic sleep deprivation increases your risk of developing Type II diabetes by 50%. With sleep deprivation, insulin sensitivity decreases, and production of insulin decreases as the stress response reduces pancreatic production of insulin. Too little sleep can have an adverse effect on the way the body processes glucose.

 

Sleep and Weight Loss. I often hear from clients that they have tried everything, but just don’t seem to be able to limit their food intake. The first question I ask is how much sleep are you getting? Tiredness upsets the balance of hormones which perceive hunger and control appetite. There is an over supply of the hormone which tells you you are hungry, and an under supply of the hormone which tells you you are full. So, even though you may eat a lot and actually be “full” your body still feels hungry, your body does not turn off the sensation of wanting to eat. One subject in a sleep deprivation study measured a 50% decrease in insulin production and a 50% decrease in the production of leptin the hormone which switches off hunger. With these types of hormonal imbalances happening, is it any wonder you find it difficult to lose weight, let alone function efficiently.

 

Ask yourself this question. Do you remember what it feels like to be really wide awake?

If the answer is no, then take some action to get yourself back into peak physical shape, and change your sleep habits.

  • Aim to be in bed for at least eight and a half hours every night. This will allow you plenty of time to get to sleep.
  • Plan to be awake at the same time every morning, regardless of what you have on that day.
  • Don’t turn the TV on and start watching a programme that finishes past your bedtime, kidding yourself that you will turn it off half way through and go to bed. You’ll be amazed at all the things you can get done if you don’t turn the TV on at all.
  • Do enough exercise to tire you out, but do not over train, as this will lead to difficulties in sleeping
  • If you cannot sleep, don’t just lie there squeezing your eyes shut and yelling at yourself to go to sleep. If you are awake for more then fifteen minutes in the middle of the night, get up and do something boring, and try again in 25 minutes or so.
  • If you really think you are getting enough sleep but you still feel tired every morning, see your doctor and ask to have the situation looked into further. You could have a simple vitamin or mineral deficiency, or you could be suffering from sleep apnoea.

 

It is not normal to feel tired all the time, so take the time to find out what’s going on. It may just save your life, or the life of somebody else.

 

Source: SBS documentary Dead Tired. Screened 27/05/09

Running is good for me! I can feel it in my bones.

Oesteoporis and osteopenia are often considered to be diseases of post-menopausal women. Sufferers of these diseases that don’t fall into that category are often assumed to be exceptions to the rule. However, bone density is an issue which affects both men and women.  Did you know that 1 in 3 men over 60 years will have an osteoporotic fracture in Australia, as will 1 in 2 women? [1]

There are countless studies evidencing that regular physical activity on a long term basis has an important role in maintaining bone health, but when it comes to maintaining bone health, all exercise is not created equal.

 

 

Running vs Cycling as a Bone Builder
In 2007, a study from the University of Missouri-Columbia[2]  found that men participating in predominantly low-impact forms of exercise have an increased incidence of oesteopenia, resulting in two times the risk of bone fracture.

The study measured bone mineral density in forty three competitive male cyclists and runners ages 20 to 59. The study found that:

  • The cyclists had significantly lower bone mineral density of the whole body, especially of the lumbar spine, compared to runners.
  • 63 percent of the cyclists had osteopenia of the spine or hip compared with 19 percent of the runners.
  • Cyclists were seven-times more likely to have osteopenia of the spine than the runners.

Quite staggering results considering the subjects of the study were competitive cyclists and runners aged under 60.  Even the runners had a relatively high incidence of oesteopenia of the hip and spine!

Some Bone Density Facts.

  • Studies in pre- and post-menopausal women show that bone mineral density will increase 2 percent to 3 percent after six months of resistance training three times per week. These small changes are quite significant, as a 1% increase in bone density reduces the risk of fracture by 5%. [3]
  • Low bone density in males often remains undiagnosed and inadequately treated and, after suffering a fracture, men are less likely to receive follow-up care than women.
  • Bone loss in women is approximately 1% – 5% per year after menopause
  • When they occur in men, fractures due to oestoeporis or oesteopenia are associated with higher disability and death, than in women.
  • Every 5-6 minutes, someone is admitted to an Australian hospital with an osteoporotic fracture. This is expected to rise to every 3 – 4 minutes by the year 2021, as the population ages and the number of osteoporotic fractures increase.
  • About 50% of people with one fracture due to osteoporosis will have another. The risk of future fractures rises with each new fracture. This is known as  the ‘cascade effect’.
  • People who have had two or more osteoporotic fractures are up to 9 times more likely to have another fracture The risk increases to 11 times for people who have had 3 or more fractures compared to someone who has not had one.
  • Two thirds of fractures of the spine are not identified or treated.

Risk Factors for Oestoporis

  • Family history of osteoporosis and fractures
  • Women are at a greater risk of developing osteoporosis than men, mainly due to the rapid decline in oestrogen levels after menopause.
  • Men also lose bone as they age, but their bone mass generally remains adequate until much later in life
  • Use of cortico-steroids (commonly used for Asthma)
  • Rheumatoid arthritis
  • Over-active thyroid or parathyroid glands
  • Coeliac disease and other chronic gut conditions – which effect the absorpotion of important nutrients such as calcium
  • Chronic liver or kidney disease
  • Smoking
  • Excessive alcohol consumption
  • Diet lacking in calcium
  • Lack of sunlight exposure, which may cause vitamin D deficiency
  • Sedentary lifestyle over many years

In Men

  • Symptoms of low testosterone levels such as impotence  and lack of libido

In Women

  • If your period has stopped for 6-12 consecutive months (excluding pregnancy, menopause or hysterectomy)
  • If you experience early menopause
  • Consumption of more than 4 cola drinks per week in women (cola drink consumption does not seem to have an impact on bone density in men).

What can you do to reduce the risk of oesteoporisis?

  • Choose your parents wisely
  • Include weight bearing exercise such as running, resistance training, stair climbing, skipping, hopping, as a regular part of your life.
  • Be aware that any positive gains in bone strength are lost when you stop exercising, so that it is important that your exercise is regular and ongoing.
  • Ensure you receive adequate amounts of sunshine to boost your vitamin D levels. “To get enough sunlight to produce vitamin D, a person needs to expose their hands, face and arms (around 15% of body surface) to sunlight for about 6 – 8 minutes, 4 – 6 times per week (before 10am or after 2pm Standard Time in summer, for moderately fair people).” [4]
  • Ensure your diet includes an adequate intake of calcium, as calcium is vital to maintain bone strength.

Your daily calcium needs depend on your age and sex.

Children 1-3 yrs 500mg/day
4-8 yrs 700mg/day
Girls 9-11 yrs 1000mg/day
12-13 yrs 1300mg/day
14-18 yrs 1300mg/day
Women 19-50 1000mg/day
51+ 1300mg/day
Pregnancy 14-18 1300mg/day
19-50 1000mg/day
Boys 9-11 yrs 1000mg/day
12-13 yrs 1300mg/day
14-18 yrs 1300mg/day
Men 19-70 1000mg/day
71+ 1300mg/day

Be aware that dairy is not the only good source of calcium. Tahini, nuts and salmon (with bones) are also great sources. See our Calcium Rich Foods table for some more ideas.

Protein Curbs Food Lust

A new study from the University of Sydney has found that including enough protein in our diets, rather than simply cutting calories, is the key to curbing appetites and preventing excessive consumption of fats and carbohydrates. “Aaahh”, I hear you all saying. “High protein diets do work”.

 

That depends really on what you call a high protein diet. The study looked at 10% of calories coming from protein, vs 15% and 25%. The findings DO NOT support those who advocate excessive amounts of protein in the diet. (Some eating plans strive for over 40% of calories coming from protein).

 

The researchers from Sydney Uni have shown that people on a 10 percent protein diet will eat more snacks between meals and consume significantly more calories in total compared with people on a 15 percent protein diet. The results show that dietary protein plays an important role in appetite and total food consumption in humans. “Humans have a particularly strong appetite for protein, and when the proportion of protein in the diet is low this appetite can drive excess energy intake,” said lead author Dr Alison Gosby. The ‘protein-leverage’ hypothesis, proposes that animals have a fixed protein target, which they will defend at the expense of other nutrients.

 

In their new study Dr Alison Gosby and Professor Steve Simpson wanted to test the ‘protein-leverage’ effect in humans. The researchers created three menus that represented low (10 percent), intermediate (15 percent) and high (25 percent) protein, based on data from the World Health Organization recommending people eat 15 percent protein diets. With the exception of protein, the three diets were identical in all other factors such as appearance, palatability, variety and availability. The researchers then took a group of 22 lean people and fed each subject each of the three menus during three separate four-day periods, monitoring energy intake over each four-day period and hunger ratings on day four. They found subjects who ate a 10 percent protein diet consumed 12 percent more energy over four days than those eating a 15 percent protein diet. Moreover, 70 percent of the increased energy intake on the lower protein diet was attributed to snacking.

 

When the protein content was further increased to 25 percent, however, the researchers observed no change in behavior relative to the 15 percent protein diet. On the fourth day of the trial, however, there was a greater increase in the hunger score between 1–2 hours after the 10 per cent protein breakfast versus the 25 percent protein breakfast.

 

Dr Gosby commented: “This result confirms the ‘protein-leverage’ effect in humans and importantly, shows counting calories is not enough to manage appetite and body weight. In the western world, where food is abundant, if you reduce your calorie intake but fail to reach your protein target you will find it hard to resist hunger pangs.”

 

Take a close look at this statement from Dr Gosby. She is not saying you can eat the same amount of calories, but as long as you eat protein you will lose weight, she is saying you need to reduce your calories, and taking in enough protein will help you do that. Weight loss is still about taking in less energy than you expend.

 

Dr Gosby points out  their  “results indicate low protein diets will cause humans to overeat. Tragically in the modern westernised environment there are many factors encouraging us to eat foods that are high in sugars and fat, including reduced cost and increased availability of these foods. Underpinning all this is our ancestral environment in which fat and simple sugars were highly prized, leaving us with a predilection for these foods.”

 

Does this mean that you should load up on protein?

Whilst protein has it’s place in your diet, too much protein can have detrimental effects on your health. Diets in which protein makes up a large amount of your daily caloric intake, so-called ketogenic diets, cause a build up of toxic ketones in your body.  Your kidneys are pushed into overdrive in order to flush the ketones from your body, and you can lose significant amounts of water, putting you at risk of dehydration. This of course is exacerbated if you exercise heavily, particularly in the summer months.

 

As well as fluid loss, high protein diets can cause calcium to be leached from your bones. Ketongenic diets can cause blood acidity. The correct pH balance of your blood is imperative if your blood is to deliver vital nutrients around your body. Your body recognises the pH imbalance in your blood and does something about it. The acidity needs to be counteracted by a buffer to return the blood to it’s correct pH. One such buffer is calcium, which is found in your bones and teeth. Basically, your body considers that your blood needs the calcium (to counteract acidity) more than your bones and teeth do, and you can become calcium deficient and suffer form oesteoporosis if you maintain a hight protein diet for a prolonged period.

Not only that, dehydration from a ketogenic diet can give you bad breath!!

 

What does a 15% protein day look like?

Don’t stress too much about hitting the magic 15% mark. Being too technical can turn you off even trying. You should simply be aiming to have protein at every meal. For meat, chicken and fish, a good rule of thumb is to have a portion about the size of the palm of your hand at meal times. Be sure to trim off all visible fat (except from fish as these are good fats). Skin needs to be trimmed from poultry BEFORE cooking. Try eggs for breakfast rather than sweet (and often salty) cereal. Try nuts and seeds instead of dipping into the biscuit tin. Limit fruit to no more than 2 pieces a day, and ditch the fruit juice for water.

 

If you are eating a sandwich at lunchtime, two slabs of bread and a skinny bit of ham in the middle doesn’t really cut it. Try a tuna sandwich with avocado instead of butter. Add a boiled egg to your lunchbox. A good amount of protein at lunchtime will go a long way to stopping that mid-afternoon forage to the snack dispenser!

 

Add your tips for including more protein in the diet below.

Reference: Protein key to curbing overeating and preventing obesity

By Carla Avolio. Oct 2011

 

Can Stress Make You Fat?

 

Stress. It makes you depressed. It makes you tired. It makes you snap at the people you love. Stress can make you drink the whole bottle of wine when you only meant to have a glass. Stress can also make you fat.

Scientists at the Universityof Liverpoolfound that women exposed to a range of mentally and physically stressful tasks ate 20 per cent more of the free chocolate they were offered, compared to when they didn’t have to do the tasks.  However, the stress-fat connection isn’t just down to those uncontrollable urges to eat a packet of Tim Tams. It appears that the effects of stress can alter the way our bodies deal with food

Research at the Universityof Californiain San Franciscofound that out of 160 women between 30 and 46 years old, those with the biggest waist measurements reported the highest levels of stress. Meanwhile, Dr Pamela Peeke, one of a team of researchers at the National Institutes of Health in America, has discovered that hormones secreted during times of stress are instrumental in causing more fat to be stored, particularly around the abdomen.

It works like this.

  • A hormone called CRH (corticotrophin-releasing hormone) rises in response to stress, triggering amongst other things, a release of cortisol and adrenalin (the ‘stress’ hormones), to help prepare the body for action.
  • Cortisol stimulates the release of glucose to provide fuel for fight or flight while adrenalin primes the nervous system for action.
  • Once the crisis is over, adrenalin disperses, but cortisol — and the glucose it has drawn into the blood — lingers, causing a surge of insulin.
  • This stimulates the appetite to encourage the body to restore its fuel stores, to be ready to cope with the next confrontation.
  • Of course, these days, our confrontations tend not to be with hairy mammals and other things we need to run away from, so we rarely expend any energy in our stressful encounters. We do still end up refuelling however, because we’re hard-wired to do so. This excess body fat is stored ‘viscerally’,  or deep within the abdomen, where it raises our risk of heart disease and diabetes.

So what to do about it? One of the most obvious ways to solve the problem is to reduce or eliminate stress by changing your lifestyle and learning coping strategies. A sensible approach — but frankly, easier said than done. So how about ‘reinstating’ the fight or flight response, by following stressful events and experiences with some physical activity, like we were born to do?

Not only will this dissipate those stress hormones, it will also release beta-endorphins, making you feel calm and contented. And  you will be a super athlete in no time with all that exercise each time you stress out about something! More importantly, regular workouts will enable you to become more stress-resilient in the future. The fitter you are, the lower the rise in cortisol under stressful conditions.

Reference http://www.realbuzz.com/articles/can-stress-make-you-fat/

Waist Measurements

Why measure your waist?

Measuring your waist is a simple check to see how much body fat you have, and where it is placed around the body. The location of body fat can be an important indicator of your risk of developing certain chronic diseases. Whatever your height or build, an increased waistline is a sign you may be at greater risk of ongoing health problems such as type 2 diabetes, heart disease, stroke, high blood pressure and some cancers.

 

How to measure your waistline

  • Measure directly against your skin
  • Breathe out normally
  • The tape should be snug, without compressing the skin
  • Measure your waist half way between the lowest point of your lowest rib and the highest point of your hip bone. If you palpate at the side of your tummy you will feel these bony landmarks.

What does it mean?

No matter what your height, the following waist measurements suggest you could be at an increased risk of developing a chronic disease.

 

Increased Risk
Women: more than 80cm
Men: more than 94 cm

Greatly Increased Risk
Women: more than 88cm
Men: more than 102 cm

 

These waist measurements are recommended for Caucasian men and Caucasian and Asian women. Not enough research has been done on other groups for a definitive measurement to be established.

References: Australian Better Health Initiative. Fact Sheet: How do you measure up?

Sugar Free Food Labelling

sugar

If you’re looking at reducing the amount of sugar in your diet, you need to be aware of what the labelling means. Here’s a quick summary.

In Australia, the Code of Practice on Nutrient Claims in Food (CoPoNC) sets out the provisions for “low”, “free”, and  “no sugar” claims as:

Sugar Free, No Sugar, Zero Sugar

Foods must contain less than 0.2grams of sugars per 100 grams of edible portion of the food Liquids must contain less than 0.1grams for 100 grams of edible portion

The policy of the Australian Competition and Consumer Commission however has a zero tolerance policy in relation to the term “free”. So technically, foods which are labelled “sugar free” and include the small tolerance level of sugar allowed for under the CoPoNC, are in breach of fair trading laws.

No Added Sugar

Foods must not have sugar or sugar containing ingredients added to them. This means that sugars  including dextrose, fructose, sucrose, lactose, starch hydrolysate, glucose syrups, maltodextrin and similar products, icing sugar, invert sugar, fruit sugar syrup, honey, malt, malt extract or maltose products, or products derived at a sugar refinery including brown sugar and molasses is NOT added to the food during processing.

“No added sugar” foods can still contain high amounts of natural sugars. Normally, “no added sugar” foods have a low Glycemic Index, which means they don’t cause a rapid spike in blood sugar.

Low in Sugar

Foods must contain no more than 5g total sugars per 100grams of edible portion. Liquids must contain no more than 2.5grams per 100 grams of edible portion.

Sitting Can Be Deadly

The average adult spends more than 90% of their waking hours sitting down,  yet recent research shows that sitting for prolonged periods of time can quite literally, be deadly.

The Sax Institute’s 45 and Up study, a study of the health and lifestyle of 200, 000 people, showed that adults who sat 11 or more hours per day had a 40% increased risk of dying in the next three years compared with those who sat for fewer than four hours a day. This was after taking into account their physical activity, weight and health status.

The research also found that bouts of more strenuous physical activity are still important. Inactive people who sat for prolonged periods were at greater risk than active people who sat for prolonged periods. Getting up and moving about every 20 minutes or so is the key, regardless of whether you are generally active or inactive.

Baker IDI has also conducted similar research, and has these suggestions for reducing sitting time:

 

Top Tips for Breaking up Sitting time:

  • there are no rules against standing during meetings – try it
  • take a brisk walk during your lunch break
  • conduct meetings while walking outdoors – these can be very effective for one-on-ones with colleagues
  • stand at a high bench top to eat your lunch
  • stand up and move around while answering the telephone
  • at the very least get up and move once every hour
  • consider a height adjustable desk that permits working in both a sitting or standing posture
  • limit your TV viewing to two hours a day
  • use commercial breaks for household chores

 

Use the comments box below to share your tips for sitting less.

 

 

The ABC’s Catalyst program ran a story on the effect of sitting for a prolonged period on August 16th 2012. See the transcript and video.

 

Have a look at this three minute clip from Baker IDI for more explanation.

Watch the Video