Health
A bedtime meal may be pounding
Thursday, June 11, 2020 (HealthDay News)-Be careful if you have a late dinner and go to bed. New research suggests that you may gain weight while sleeping.
This may be due to slowed metabolism and increased blood sugar, weight gain, and other chemicals that cause type 2 diabetes.
“It’s not just what you eat, it may be a factor that promotes conditions like obesity,” said research author Jonathan Jun, an associate professor of medicine at Johns Hopkins University in Baltimore. .. “You may eat the same number of calories during a 24-hour period, but your body processes those calories differently depending on when you eat them.”
For the study, Jun’s team asked 20 healthy volunteers to have the same dinner at 6 pm. Or 10 pm Both groups went to bed at 11 pm. I woke up at 7 am.
Prior to the study, participants wore activity tracking devices. During the study, blood samples were taken hourly and a sleep study was conducted. Volunteers also ate foods containing compounds that performed a body fat scan and enabled researchers to track fat burning.
Conclusion: Late meals have higher blood sugar levels and less fat burning.
The study found that peak blood glucose levels after dinner were on average 18% higher and fat levels were 10% lower than on previous diets.
These effects could be even greater for obese and diabetic people, Jun said.
It’s not clear whether the difference is due to the difference between mealtime and bedtime, he said.
For example, suppose you had dinner at 10 pm. However, retiring at 3am is biologically the same as a 6pm dinner. And bed at 11pm?
According to Jun, the effects of diet and sleep can vary from individual to individual based on the individual’s metabolism and body clock.
“We need to be aware that we are heavily dependent on individuals rather than sticking to the time or time delays in starting or stopping a meal,” he said.
Jun says he wants to learn more in future work.
Samantha Heller, senior clinical nutritionist at NYU Langone Health in New York City, reviewed the findings.
“It makes sense to change your blood sugar and fat metabolism when you eat before bed,” she said, and sleep has its own processes involving cellular and molecular mechanisms that help your body stay healthy. He added that it helps to keep.
Heller says that people often end up in the habit of eating before dinner and eating between dinner and bedtime. That is, they have been eating for several hours.
“It’s an easy way to pack in pounds,” she said. “We eat at night for many reasons including stress, boredom, loneliness and anger.”
Heller recommends planning afternoon snacks such as hummus and carrots to manage nighttime manching. This allows you to enjoy a well-balanced, plant-based dinner that will not starve for dinner. Then close the kitchen.
“Plan your activities at the moment you want to have a snack. You’re unlikely to be hungry just because you had dinner,” Heller said. “Evaluate your kitchen incentives and develop a game plan to manage them.”
Several strategies: Prepare a glass of water or herbal tea or engage in another activity such as reading, walking, listening to music or audiobooks.
“Closing the kitchen after dinner is an easy way to shave a few pounds and get a better night’s sleep,” Heller said.
Findings published online June 11 Journal of Clinical Endocrinology & Metabolism..
For more information
For more information on obesity prevention, Center for Disease Control and Prevention ..
Source: Jonathan Jun, M.D. , Associate Professor, Medicine, Johns Hopkins University School of Medicine, Baltimore; Samantha Heller, M.S., R.D. , Senior Clinical Nutritionist, NYU Langone Health, New York City; Journal of Clinical Endocrinology & Metabolism, Online, June 11, 2020
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