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The fatal mistake, killing our metabolism
Here is some important information on the relationship between sleep quality and human metabolism provided by Dr. Jonny Bowden (Dr. Jonny Bowden). Let's talk about how sleep is related to the setting of our hormonal system, with the ability to drop excess weight, with the extension of the body of his youth or accelerated aging.
Let's talk about the shocking data of a study published in the Annals of Internal Medicine: it turns out, almost all modern people in their bedrooms "commit a fatal error, essentially killing their metabolism»
! And because of this error is not only blocked the body's ability to get rid of excess fat, other than that due to her straying hormonal system, acute hunger, accelerate the aging process, we lose more energy and lose clarity of thought.
And even worse, because of the error analyzes completely "healthy" person can show that the level of insulin resistance in it - as in any patient with diabetes of the second type
! Unfortunately, most people do not know about that make this mistake ... but a solution that takes only 15 minutes a week (!) - Is rarely write about it ... What is the error in question? About defective dream.
WARNING: Do not be fooled into thinking that you can go after, and that sleep is less important than the urgent business. If we have to choose between playing sports ( "for the sake of the health and figure") and sleep - the priority unconditionally belongs sleep. We are 5 main reasons why this is so.
Sleep deficiency provokes a powerful hunger cravings and enhances the most harmful food. How? In this respect there is a study published in the Public Library of Science.
Firstly, a defective dream provokes a decrease in leptin levels by approximately 15% (this hormone tells us about the occurrence of satiety).
Secondly, at the same level of a hormone tells us hunger grows by the same 15%.
In total, this leads to the fact that we are losing control over your appetite, we wake up already hungry and calm, only received a portion of the most harmful products.
And as if that was not enough, inadequate sleep also provokes dependence on harmful food, triggers cravings for sweets and starchy foods!
we usually say on this narrow-minded language that "has not rested nervous system requires stimulation, and in the course are the most challenging products." Maybe this is not the correct formulation, but now better understand what is behind it.
Leptin - a hormone that tells us a sense of fullness, also controls metabolism (affects the thyroid hormones)
. Therefore, when you sleep insufficient leptin level drops and with it the level of thyroid hormones, which in turn leads to a slower metabolism extreme (i.e., including calorie burning rate at rest).
< br> And what is the result? As a result, an even greater percentage of ingested is deposited in the body fat on the abdomen and thighs instead converted into energy, which would be fueled us for the day.
Next - worse, almost no one knows that the "fat-burning" process mostly take place when we sleep! During sleep, leptin activates a special fat cells, whose function - the burning of fat (yes, you read correctly all), as a result, it is a surplus of calories burned during the night, and the resulting energy is only transformed and emitted as heat. Therefore, when we get enough sleep (or sleep in the wrong mode), we miss the very time when the fat can be burned optimally and waist acquire graceful outlines.
sleep deficiency cells also suppresses insulin sensitivity. If you have a reduced sensitivity to insulin, you will need more insulin to remove excess sugar from the blood. A large amount of insulin in the blood, in turn, provokes a doubling of the risk of a set of body fat, since an increased amount of insulin, in fact, sends a command to the liver to convert food into fat obtained, lock the excess in fat cells so that they do not fall back into the blood in order to avoid burning.
In addition, the body perceives sleep deprivation as a stressor as a threat to its existence, so that the reaction of the body - is the growth of levels of stress hormones - cortisol and its directly associated with the deposition of fat in the abdomen and thighs
. sleep deficit also injure brain tissue, cognitive abilities, and negatively affects mood.
Dr. Mike Nidergad (Dr. Maiken Nedergaard), neurosurgeon, professor at the University of Rochester, published his study showing that when we sleep, the brain gets rid of strong neurotoxins, which are natural by-products of our daily life.
If allowed to accumulate these by-products and not get rid of them, the consequences can be very sad - for example, blurred consciousness, memory corruption, leaps in mood and problems with attention focus.
Also out of control inflammation and oxidative stress increases, and this leads to further damage to the brain tissue and leads to the risk of developing age-related diseases such as Alzheimer's disease.
You may have encountered ever people who are not able to sleep properly for several nights in a row? Such people usually look very exhausted and ... more ... the aged.
And there is a reason - lack of sleep an old man very quickly, because it deprives itself of the "window" period, when, during the night work of our "youth hormone"
. It's about growth hormone - is our master renovation and restoration, the hormone that acts almost exclusively at night, helping us to recover and supporting our youth
. In addition to skin aging (dryness, wrinkles, weak tone), the lack of growth hormone as a critical influence on the composition of tissue - is skewed in favor of adipose tissue against muscle.
At the end I will bring my own formula for getting enough sleep and speed up metabolism. Chetyrehhodovka:
• Step 1: Each week, lie down for 15 minutes before, until they start to get stable for 7-9 hours of sleep
. • Step 2: The bedroom should be really dark - in such conditions hormonal work will be at the best level. If you can not darken the room well, use a mask - and, if desired, birushi
. • Step 3: Before going to bed, try to slow down, calm the nervous system - no TV, Internet, sports.
• Step 4: Eat at least three hours before bedtime. If the gap is less zhiroszhigatelnye effects taper off.
WARNING: This formula does not speed up the metabolism and will not work on rejuvenation, if you continue to eat harmful products
! Improper diet, how many do not go to sleep, metabolism still goes astray and is braked, energy levels drop, ability to think slows down.
In the context of weight loss, we must first eliminate the combination of starchy and fatty foods (sandwiches, pasta with butter or cheese, potatoes with butter or sour cream, etc.) More about this on ECOWAYS - on TAGU metabolism to lose weight
< br> One of the main principles of accelerating metebolizma through nutrition - is to start the day with a balancing products hormones - a combination of the most solid fats and proteins: as the foundation well suited avocado with vegetables or vegetable syroedcheskimi loaves, coconuts and puddings on seed based chia with coconut oil, farm eggs, ocean oily salted fish (not to be subjected to heat treatment), vegetables with butter farm - for example, broccoli, beets, carrots; lentils with avocado and cream / coconut oil.
Coconut oil ** recommended because it undergoes less processing significantly better preserved and less prone to oxidation.
It remains to add only one small fact, we often know about it and easily put off: the sooner we go, the less sleep you need to really sleep, and the easier it is adjusted that part of the hormonal adjustment, which is tied to the day and night.
The most effective sleep - a clock synchronous with the light during the day (not to go much later than completely dark, or wake up with the sun quite a bit later). Courage and lucidity this mode just gives surprisingly, though, of course, to begin this practice in the modern city is not so easy.
Yet it was she unfolds to us the consciousness of clarity, better living day helps spend less time on nonsense.
Let's talk about the shocking data of a study published in the Annals of Internal Medicine: it turns out, almost all modern people in their bedrooms "commit a fatal error, essentially killing their metabolism»
! And because of this error is not only blocked the body's ability to get rid of excess fat, other than that due to her straying hormonal system, acute hunger, accelerate the aging process, we lose more energy and lose clarity of thought.
And even worse, because of the error analyzes completely "healthy" person can show that the level of insulin resistance in it - as in any patient with diabetes of the second type
! Unfortunately, most people do not know about that make this mistake ... but a solution that takes only 15 minutes a week (!) - Is rarely write about it ... What is the error in question? About defective dream.
WARNING: Do not be fooled into thinking that you can go after, and that sleep is less important than the urgent business. If we have to choose between playing sports ( "for the sake of the health and figure") and sleep - the priority unconditionally belongs sleep. We are 5 main reasons why this is so.
Sleep deficiency provokes a powerful hunger cravings and enhances the most harmful food. How? In this respect there is a study published in the Public Library of Science.
Firstly, a defective dream provokes a decrease in leptin levels by approximately 15% (this hormone tells us about the occurrence of satiety).
Secondly, at the same level of a hormone tells us hunger grows by the same 15%.
In total, this leads to the fact that we are losing control over your appetite, we wake up already hungry and calm, only received a portion of the most harmful products.
And as if that was not enough, inadequate sleep also provokes dependence on harmful food, triggers cravings for sweets and starchy foods!
we usually say on this narrow-minded language that "has not rested nervous system requires stimulation, and in the course are the most challenging products." Maybe this is not the correct formulation, but now better understand what is behind it.
Leptin - a hormone that tells us a sense of fullness, also controls metabolism (affects the thyroid hormones)
. Therefore, when you sleep insufficient leptin level drops and with it the level of thyroid hormones, which in turn leads to a slower metabolism extreme (i.e., including calorie burning rate at rest).
< br> And what is the result? As a result, an even greater percentage of ingested is deposited in the body fat on the abdomen and thighs instead converted into energy, which would be fueled us for the day.
Next - worse, almost no one knows that the "fat-burning" process mostly take place when we sleep! During sleep, leptin activates a special fat cells, whose function - the burning of fat (yes, you read correctly all), as a result, it is a surplus of calories burned during the night, and the resulting energy is only transformed and emitted as heat. Therefore, when we get enough sleep (or sleep in the wrong mode), we miss the very time when the fat can be burned optimally and waist acquire graceful outlines.
sleep deficiency cells also suppresses insulin sensitivity. If you have a reduced sensitivity to insulin, you will need more insulin to remove excess sugar from the blood. A large amount of insulin in the blood, in turn, provokes a doubling of the risk of a set of body fat, since an increased amount of insulin, in fact, sends a command to the liver to convert food into fat obtained, lock the excess in fat cells so that they do not fall back into the blood in order to avoid burning.
In addition, the body perceives sleep deprivation as a stressor as a threat to its existence, so that the reaction of the body - is the growth of levels of stress hormones - cortisol and its directly associated with the deposition of fat in the abdomen and thighs
. sleep deficit also injure brain tissue, cognitive abilities, and negatively affects mood.
Dr. Mike Nidergad (Dr. Maiken Nedergaard), neurosurgeon, professor at the University of Rochester, published his study showing that when we sleep, the brain gets rid of strong neurotoxins, which are natural by-products of our daily life.
If allowed to accumulate these by-products and not get rid of them, the consequences can be very sad - for example, blurred consciousness, memory corruption, leaps in mood and problems with attention focus.
Also out of control inflammation and oxidative stress increases, and this leads to further damage to the brain tissue and leads to the risk of developing age-related diseases such as Alzheimer's disease.
You may have encountered ever people who are not able to sleep properly for several nights in a row? Such people usually look very exhausted and ... more ... the aged.
And there is a reason - lack of sleep an old man very quickly, because it deprives itself of the "window" period, when, during the night work of our "youth hormone"
. It's about growth hormone - is our master renovation and restoration, the hormone that acts almost exclusively at night, helping us to recover and supporting our youth
. In addition to skin aging (dryness, wrinkles, weak tone), the lack of growth hormone as a critical influence on the composition of tissue - is skewed in favor of adipose tissue against muscle.
At the end I will bring my own formula for getting enough sleep and speed up metabolism. Chetyrehhodovka:
• Step 1: Each week, lie down for 15 minutes before, until they start to get stable for 7-9 hours of sleep
. • Step 2: The bedroom should be really dark - in such conditions hormonal work will be at the best level. If you can not darken the room well, use a mask - and, if desired, birushi
. • Step 3: Before going to bed, try to slow down, calm the nervous system - no TV, Internet, sports.
• Step 4: Eat at least three hours before bedtime. If the gap is less zhiroszhigatelnye effects taper off.
WARNING: This formula does not speed up the metabolism and will not work on rejuvenation, if you continue to eat harmful products
! Improper diet, how many do not go to sleep, metabolism still goes astray and is braked, energy levels drop, ability to think slows down.
In the context of weight loss, we must first eliminate the combination of starchy and fatty foods (sandwiches, pasta with butter or cheese, potatoes with butter or sour cream, etc.) More about this on ECOWAYS - on TAGU metabolism to lose weight
< br> One of the main principles of accelerating metebolizma through nutrition - is to start the day with a balancing products hormones - a combination of the most solid fats and proteins: as the foundation well suited avocado with vegetables or vegetable syroedcheskimi loaves, coconuts and puddings on seed based chia with coconut oil, farm eggs, ocean oily salted fish (not to be subjected to heat treatment), vegetables with butter farm - for example, broccoli, beets, carrots; lentils with avocado and cream / coconut oil.
Coconut oil ** recommended because it undergoes less processing significantly better preserved and less prone to oxidation.
It remains to add only one small fact, we often know about it and easily put off: the sooner we go, the less sleep you need to really sleep, and the easier it is adjusted that part of the hormonal adjustment, which is tied to the day and night.
The most effective sleep - a clock synchronous with the light during the day (not to go much later than completely dark, or wake up with the sun quite a bit later). Courage and lucidity this mode just gives surprisingly, though, of course, to begin this practice in the modern city is not so easy.
Yet it was she unfolds to us the consciousness of clarity, better living day helps spend less time on nonsense.
