Category: Tiredness

Stuck on Sugar Cravings? You Might Not be Getting Enough Sleep!

28/8/2018

Sugar addiction is real, and many people struggle to keep their sugar intake to a reasonable amount. Although sugar has a powerful pull, research suggests getting more good, quality sleep can help you manage your cravings.

How Much Sugar do You Consume?

The National Diet and Nutrition Survey found that all age groups eat more than the maximum recommended amount of sugar. Experts say no more than 5 percent of your daily food calories should come from added sugars, which is about 30g of sugar each day.

Typically, adults consume more than 11 percent of daily calories from sugars. Young people from 11 to 18 are higher at 15 percent.

Common sources of sugar for adults include:

Confectionery
Jams
Soft drinks
Cereals
Alcohol

When you eat too much sugar, you may gain weight or experience tooth decay.

Sleep Deprivation Can Influence Sugar Consumption

Many adults struggle to keep sugar consumption in check, and it may be related to sleep deprivation, especially when you turn to sugary, caffeinated beverages for a pick me up.

Research indicates adults who sleep five hours or fewer per night have 21 percent higher sugar sweetened beverage consumption, usually caffeinated sugary beverages. Those who slept for nine hours or longer consumed fewer servings of coffee and water.

Sleep deprivation can also influence the food you buy. Research from the Swedish Brain Research Foundation found sleep-deprived men purchased more calories and grams of food than after a night of sleep.

How You Can Sleep and Eat Well

Be careful with caffeinated beverages. If you're not sleeping well, you may turn to coffee for help with energy and focus. But watch out for sugar: many coffee drinks have more than the daily recommended limit of sugar. That means you could consume all of your sugar for the day just in your morning coffee.
Keep a journal. Track eating, sleeping, and other healthy habits in a journal to identify patterns. Do you struggle to avoid sugar the day after a rough night of sleep, or tend to eat less sugar after a workout and good sleep? A journal can help you learn more about your habits.
Pay attention to the sugar you're consuming. Read nutrition facts labels on food and drinks so you know how much sugar is in each one. Add sugar consumption to your journal so you know how much sugar you consume each day.
Gradually reduce your sugar consumption. Going cold turkey off sugar can be stressful. Focus on reducing your consumption little by little so it's not a shock and easier to manage.
Practice healthy sleep habits. Sleep deprivation can encourage sugar consumption, so it's important to get a good night's sleep. Stick to healthy sleep habits including maintaining a regular sleep schedule and bedtime routine, create a healthy sleep environment, and avoid sleep pitfalls including late night caffeine consumption or screen time, and eating heavy meals before bed.
Get treatment for sleep disorders. Sleep disorders can make it difficult if not impossible to sleep well at night. Sleep apnea, insomnia, and other sleep disorders are serious and require treatment. Talk to your doctor about options for treating your sleep disorder, such as a CPAP machine for sleep apnea.

Sugar can be a strong craving, but it is possible to reduce your sugar consumption. Focus on getting good sleep and practicing healthy habits to shake off your sugar cravings.

Sara Westgreen is a researcher for the sleep science hub Tuck.com. She sleeps on a king size bed in Texas, where she defends her territory against cats all night. A mother of three, she enjoys beer, board games, and getting as much sleep as she can get her hands on.

If you feel you could benefit from a consultation on how to get better sleep or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

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Are you feeling tired all the time?

2/12/2017

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Image courtesy of https://multiplesclerosisnewstoday.com

With winter well and truly under way and it being early December, most of us are counting down until the festive season can begin. For most of us, this is a particularly busy and tiring time of year. There seems to be so much to do to ensure deadlines are delivered at work, Christmas parties are planned, presents are bought and the Christmas meal is just perfect. For most, this can be a particularly energy draining time of year.

Just ask anyone you know, they’ll bring up that they are tired. Partly, it's due to the short days and lack of daylight. The other factor is the diet and lifestyle that most are living. With a lack of nutrients in the food being consumed, alcohol consumption going up in December and sleep going down due to late night partying, this all leads to tiredness. But these aren’t the only reason for being tired. Let us explore other reasons that could contribute to tiredness.

Anemia: The fatigue caused by anemia is the result of a lack of red blood cells, which bring oxygen from your lungs to your tissues and cells. You may feel weak and short of breath. Anemia may be caused by an iron or vitamin deficiency, blood loss, internal bleeding, or a chronic disease such as rheumatoid arthritis, cancer, or kidney failure. Women of childbearing age are especially susceptible to iron-deficiency anemia because of blood loss during menstruation and the body's need for extra iron during pregnancy and breastfeeding [1].
Thyroid issues: Hypothyroidism, or low levels of thyroid hormone, can also wreak havoc on your energy levels. This condition may be due to an autoimmune disease in which your immune system attacks your thyroid. While it’s more common in women, it can occur in men and become severe if early symptoms are ignored. Interestingly, low levels of thyroid hormone can lead to low levels of testosterone, linking the two problems and the possibility for experiencing fatigue. Treating low thyroid hormone may improve fatigue as well as other symptoms. Treatment may also help prevent complications like goiter, heart disease, and neuropathy. Hyperthyroidism, or an overactive thyroid, can also cause fatigue due to a racing heart and an overtaxed system [2].
Sleep difficulties: Your fatigue may be due to a lack of sleep or poor sleep quality. You may feel tired if you don’t have good sleep habits, work at night and sleep during the day, or simply skip sleep altogether to get more done. However, you may suffer from a sleep disorder that prevents quality sleep even if you allow enough time for it. Sleep-disordered breathing and sleep apnea can rob you of quality sleep by constantly disrupting your breath. Restless leg syndrome is another disorder that can negatively affect sleep [2].
B12 deficiency: Vitamin B12 is essential for the formation of red blood cells, optimal functioning of nerve tissue, and absorption of folic acid, among other benefits. A deficiency of vitamin B12 typically develops gradually over years, and initial symptoms may be subtle. When someone does not get enough B12, production of red blood cells declines and will eventually result in anemia, if not treated, once the red blood cell count drops too low. Vitamin B12 deficiency may also result in pernicious anemia, a blood disorder in which individuals cannot make enough intrinsic factor (IF) in the stomach. Possible causes of B12 deficiency include Crohn’s disease, short bowel syndrome, atrophic gastritis, weight loss surgery, intestinal parasites, lupus, Graves’ disease, pernicious anemia, following a vegan diet, and chronic alcoholism. Risk of deficiency also increases with age [3].
Addison’s disease: Former US President John F. Kennedy was known to have Addison’s Disease. The youngest US president elected was a symbol of strength, vibrancy and youth. Little did the world know at that time, that he suffered greatly from this disease. Your adrenals are a pair of endocrine glands riding on top of each kidney. They’re responsible for the production of the adrenal hormones, cortisol and aldosterone. Addison’s Disease is an adrenal condition which leads to an insufficient production of adrenal hormones. The most common cause of this disease is an autoimmune response where your immune system attacks your adorable adrenals and renders them incapable of producing enough adrenal hormones. Being tired most of the time is just one of the many symptoms you can experience with this disease [4].
Food hypersensitivities: People who have food hypersensitivities or food intolerance have difficulty digesting certain foods. Food hypersensitivity differs from food allergy, which triggers the immune system and a histamine response, while food hypersensitivity does not. Foods most often associated with food intolerance include grains that contain gluten (e.g., wheat, rye, barley), dairy products, and items that can cause intestinal gas accumulation such as cabbage and beans. Individuals with a food hypersensitivity usually are not bothered by eating tiny amounts of the offending foods, while those who have a food allergy typically respond immediately to even minute amounts [3].
Stress: There’s a difference between feeling physically tired at the end of the day because you worked out at the gym or you have a physically demanding job, and feeling exhausted because of mental stress. Mental exhaustion from stress can be caused by worrying about situations in your life, such as financial worries, relationship problems, or job issues. Chronic stress becomes a way of life, and so does being tired all the time, even when you get an adequate amount of sleep and rest [3].
Other underlying diseases: Numerous underlying diseases or conditions are associated with tiredness or fatigue. If you do not believe any of the aforementioned conditions are the reason for your feeling so tired or exhausted, then you may have an underlying condition. Some of those conditions include but are not limited to asthma, cancer, chronic fatigue syndrome, chronic obstructive pulmonary disease, Cushing’s disease, diabetes, flu, heart disease, hepatitis, HIV, kidney disease, liver disease, lupus, mononucleosis, pneumonia, rheumatoid arthritis, and urinary tract infection. Lingering tiredness or fatigue should be checked by a healthcare professional [3].

So what can be done to get your energy levels up to an optimum level for you? Well firstly, if you have been feeling a lack of energy and it’s a sudden change, go see your GP or a medical professional. You’ll most likely need a blood test or another medical test to confirm that your basic tests results are normal for you. If they do, then you need to look into other options such as your diet or lifestyle. Let us explore this a little more [5]:

Control your stress: Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
Lighten your load: One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
Exercise: Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energised. Even a brisk walk is a good start.
Eat for energy: Eating foods with a low glycemic index, whose sugars are absorbed slowly, may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.
Limit alcohol: One of the best hedges against the mid-afternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
Drink water: What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.
Don’t skip on sleep: It’s easy to stay up late at night watching tv, talking on the phone, working or socialising. Try and be sensible with your late night and during the festive season save them for the social gatherings you want to attend. Ideally try and get 7-8 hours of sleep at least 5 days of the week during the festive season, more if you can. When you sleep your body does its healing and resting. A lack of sleep over time will not only cause those eye bags to flare up and ruin your instagram pics, but also cause long term tiredness.

The latest scientific research also shows that long term effects of having low energy, that is also one of the symptoms of chronic fatigue syndrome (CFS) has detrimental effects on the immune system. One study has shown that CFS that leads to a compromised immune system is a contributing factor to major diseases such as cancer [6].

Caffeine intake should be managed sensibly and you should be avoiding caffeine after 4pm. I would also suggest that you avoid lots of sugar, as you’ll get energy spikes that will throw your body out of balance. I’ll be writing a timely blog on sugar at some point in January 2018!

Other things you can do to improve your energy levels are to ensure you don’t work yourself up over small things, which tends to happen around the festive season. Nothing is ever perfect in life, and if things don’t go to plan it’s not the end of the world. Use the holiday season to recharge and reflect on the year, spend time with friends and family, have fun at parties if that’s your thing, avoid shopping and the stress that comes with it (unless you enjoy it) and be grateful for what you have. Always keep things in perspective, you’ll live a much happier life :-)

If you feel you could benefit from a consultation on boosting your energy levels or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

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