| April 28, 2022
Poor sleep is associated with an increase in visceral fat that accumulates between the organs and increases the risk of cardiovascular disease.
Poor sleep is associated with an increase in visceral fat that accumulates between the organs and increases the risk of cardiovascular disease. (Photo: Freepik)
Poor night’s sleep can cause discomfort in addition to the next day’s fatigue. Researchers at the Mayo Clinic in the United States found that lack of adequate sleep increases total abdominal fat by 9% and visceral fat by 11%. The results were published in the Journal of the American College of Cardiology.
The findings are of particular concern to researchers regarding the increase in visceral fat. This is because this accumulation of fat occurs between the internal organs of the stomach and is directly linked to an increase in cardiovascular and metabolic diseases.
“This suggests that inadequate sleep is a previously unknown trigger for visceral fat accumulation and that reversible sleep, at least in the short term, does not reverse this accumulation of fat. In the long term, these findings suggest that inadequate sleep contributes to epidemics. “
According to the survey, the practice of less sleep has increased, with shifts, electronic devices and social networks taking up more and more of the night routine. In addition, they point out that there is a tendency to eat more over a very long period of time, leaving the body awake while physical activity does not increase proportionately.
“Our results show that short sleep, even in young, healthy, and relatively lean individuals, is associated with increased caloric intake, very little weight gain, and a significant increase in abdominal fat accumulation,” he explains. Somers ..
The study involved 12 healthy people who underwent two 21-day analysis periods. In both, some of the participants slept normally — an average of nine hours — and the other group was limited to four hours a day. Meanwhile, researchers monitored indicators such as energy expenditure, energy expenditure, body weight, body composition, fat distribution – including visceral fat – and appetite biomarkers.
During less sleep, the researchers also found that participants ate about 13% more protein and 17% more fatty foods.
A 2019 study by the Brazilian Sleep Association (ABS) found that 65 percent of Brazilians had sleep quality problems. The U.S. National Sleep Foundation recommends that adults between the ages of 18 and 64 sleep an average of 7-9 hours a day. This amount is higher for children and young people.
“But there are people who are happy for less than seven hours, and people who need more than nine hours. Sleep is a problem when you have symptoms that indicate its poor quality, such as snoring, excessive drowsiness during the day, jaw pain and waking up all night. .It is more important to focus on these points than on quantity, ”explains Gabriel Natan, PhD and researcher at the Instituto do Sono.
how to improve sleep
Nathan explains that in order to sleep better, the body needs to get used to it because the brain takes a moment to slow down. So sleeping isn’t momentary, and tips like getting rid of stressors, extra light, and a cell phone at least an hour before bed are good strategies.
The goal is for the body to realize during this time that it is time to fall asleep. For this, it is also necessary that he sees the bed as an environment for this purpose. Therefore, the researcher explains that working on it, which is a common activity in a home office, is not highly recommended because it will cause your body to stop interpreting that place as a place of rest.
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