Have you ever been so tired that you literally cannot function? You fall asleep at your desk, have a foggy brain, or all you can think about is sleeping. Another thing that happens to me is I have serious cravings for high sugar and high fat foods – think candy, French fries, and cookies. My flight out of Philadelphia was delayed on Sunday, so I didn’t get home until 1:00 a.m. on Monday morning; giving me only 4 hours until I had to wake up and get ready for work. Needless to say, I was exhausted on Monday… and I was craving all the foods! There is nothing wrong with having these high fat, high sugar foods occasionally, but why do I crave them more when I’m sleep deprived?
Research has shown that there is a clear relationship between sleep deprivation and overeating. This study in the Journal of Obesity found that individuals who slept only four hours over five consecutive nights had higher activity in the pleasure center of their brains when shown high fat and high sugar foods; compared to a group of individuals who slept nine hours each night. This illustrates that just by being chronically exhausted, our brain is more open to and more excited about fueling with the “sometimes” foods over the “always” foods. I liken this to the fact that your brain is seeking quick energy to get you through the day. When you get sufficient sleep, you are thinking more clearly and your brain wants more sustained energy.
Several other studies have outlined the serious hormonal implications that occur due to lack of sleep. We have two main hunger hormones that are effected:
There is another hormone that is effected by lack of sleep: cortisol. Cortisol is the hormone that is released into the blood during times of increased stress; and is therefore called the “stress hormone”. Chronic elevations of cortisol and inflammatory proteins can lead to increased risk of certain diseases and ongoing disease development. Cortisol scares me more than any other hormone! So many people are chronically stressed and they don’t realize this stress is causing more harm than ever! The effects of elevated cortisol become even worse in people who are stressed AND sleep deprived. Research shows that cortisol increases significantly from chronic sleep deprivation. This study even found that just one night of total sleep deprivation increased cortisol levels, especially in the early evening and early morning hours.
It is inevitable that we are all going to be sleep deprived at some point in our life. Newborn baby at home, work deadlines, or delayed flights are things that are just going to happen. So, how do you deal with the effects of sleep deprivation; specifically, how should you tackle your eating for the day?
As you all know, I quit my corporate job in June to
1) pursue my passion,
2) be my own boss, and
3) provide value to others.
I am truly doing these things now. This has been an extremely crazy month for me and I am busier than ever. I didn’t leave my job to give myself more of a “work-life” balance or to become a couch potato. I left to challenge myself and mostly because I was preoccupied with my own business ideas. So, what exactly is going on with me now?
A brief (not so brief) update on me and ALT Performance Nutrition:
Over the past 2 weeks at least a dozen potential clients, many of them athletes, have contacted me looking for guidance on switching to a vegan diet. Why the sudden upsurge to plant-based diets? I am predicting the new documentary “What the Health” is responsible. Some of these potential clients have even named the documentary during initial contact. I thought I would share some of my thoughts about these types of documentaries, as well as some of my reactions to this film, in particular.
First, this is one of many documentaries that focuses on blaming one food group or nutrient on diseases such as obesity, diabetes, and heart disease. Other films include Fast Food Nation, Forks over Knives, Food Inc., Cowspiracy, and King Corn. While these films can be informational, there are a few things I ask clients to keep in mind:
So, what did I think of What the Health, specifically? The film’s main argument is that meat and dairy products cause diseases such as obesity, cancer, diabetes, and heart disease. Sadly, it is simply not that easy. These are complicated disease with many factors in play… what you are eating is just one piece of the puzzle. Everyone has that friend who runs marathons, eats a vegan diet, and doesn’t touch alcohol; but still gets lung cancer. And how is it that small children get cancer when they haven’t been exposed to the same foods and beverages we have as adults. My point being, these diseases are way more complicated that just what we eat.
I am a proponent of plant based diets, but I just do not believe that eating some dairy products and leaner cuts of meat will put you at risk for developing diabetes. Of course, it’s all relative… if you are eating red meat and hot dogs at every meal, yes you could potentially be putting yourself in danger. But if you are enjoying a burger at a 4th of July barbecue with friends once a year, you are more than likely not increasing your risk at all.
Another problem I had with the film is some of the opinions and false information portrayed. For example, one expert in the film says that sugar plays no role in the development of diabetes… this makes me wonder which associations they are affiliated with. We are all entitled to our own opinion, but please do not take these words as factual or reliable just because these people are on film, or have MD or PhD after their name.
Absolutely, these films can give watchers some good information and warnings, like the fact that drinking sugar-sweetened beverages with every meal can contribute to obesity and diabetes. However, I urge watchers to do the research on both sides of the argument and come up with their own conclusions and solutions that work with the lifestyle they want to live. Maybe instead of going vegan cold turkey you could decide to cut back on red meat to once a month or switch to almond milk while still enjoying some cheese. Please don’t take these films at face value and do your research to decide what is best for you and your family. As always, if you have any questions or need help with your plant based diet, you can reach out at Allison@altnutrition.net.
Allison Tropf, MS, RD, CSSD
Allison is a Sports Dietitian in Michigan. She enjoys helping others reach their nutrition and fitness goals through reliable and trustworthy recommendations.
ALT Performance Nutrition