Sosyal Medya

English Articles

The Science Behind Late Night Cravings

Halit Yerebakan

Yayınlanma:

,

[quote_left]Late night snacking is a bad habit, but it is scientifically proven that our internal clock sometimes causes us to crave sugary or salty snacks after dark. Although it may seem necessary, it can be a symptom of an unhealthy lifestyle that could lead to obesity[/quote_left]

Recently, I hear more and more from my patients that they are snacking at night even though they do great at watching what they eat during the day. There might be a lot of reasons behind this, but overall we call this problem a bad habit. As a doctor, I can say that it is actually more than just habitual stimulation. Either your nights are not busy and planned or you just like eating something sweet after dinner. Whichever way you look when searching the causes of late night snacking, all the findings point to an unhealthy lifestyle. Moreover, some of the latest scientific evidence actually shows that our bodies may be really programmed to crave sugary stuff after dark.

Let’s go on and see the scientific story behind this. A research article published in the medical literature journal Obesity reveals that our internal clock, which is the timekeeper for the circadian rhythm, urges us to look for starchy, salty and sugary snacks in the evening. Scientists also mention that this self-stimulus comes around 8:00 p.m., typically around the time that our metabolism slows down and melatonin hormone secretion starts. Scientists hypothesize that this urge is due to our body’s protective response for storing fat during the night for the times when you have no food. But with today’s lifestyle, this urge could cause a complication for the waistline. In today’s world, we do not eat what our ancestors ate, so the bill to pay due to late night snacking on health may be higher than you think.

Do you also snack at night, even after a huge dinner? Or do you find yourself sitting next to the refrigerator trying to choose what to eat in the middle of the night? Well you are not alone for sure. Millions of people suffer from this distressing problem that could even lead to obesity, diabetes and possibly depression. For the majority of all who read this article, lets get on with tips for fighting this habit and mention healthier options to those who cannot quit.

The underlying scientific cause of late night snacking is an imbalance of hormones that regulates neuroendocrine metabolism. In simple words, chemical signals that control the appetite and metabolism go wild. Each of these hormones has a specific role on controlling how, when, what and how much we eat. Understanding their roles and eating with knowledge will help to keep them under control, and by this way you may not have any more cravings. The four hormones that regulate our satiety center and metabolism are insulin, leptin, ghrelin and peptide YY. Their specific roles are different from one another. Insulin processes sugar. Insulin levels in the blood spike after a huge junky meal full of carbohydrates, but crashes after a quick spike. This crashing makes us hungry, regardless of the quality of what we eat. Leptin works closely with insulin and signals to the brain that the stomach is full enough. But the problem is generally with this hormone, either there is too much but the receptors are not sensitive or not enough is produced to pass the satiety threshold, which means the brain could become resistant to leptin. The reason behind this resistance is consuming a lot of sugar, processed foods and starchy foods. Ghrelin is the hunger hormone and tells the brain that you should eat. Lastly, peptide YY is produced in the intestines and also signals the brain that you should eat. Can you think of an imbalance between all of this, frightening isn’t it? The story is not over, there is also cortisol, the stress hormone, which also has some business to do with the satiety center. When stressed, cortisol climbs up and we get hungry and crave sugar.

The key strategy to stop late night cravings is to eat a good breakfast. But most of those who eat at night wake up full so that they do not eat breakfast. This habit needs to be broken to eat a healthy, full-size breakfast. The best option is to go with high protein food options, most particularly eggs. By eggs I do not mean the whites only, I mean whole eggs. Both the whites and the yolks have different and valuable benefits. Add fruit, diary and complex carbohydrates to a breakfast to get all that is needed for the early hours at work. Additionally, eating a proper breakfast will keep blood sugar and hormones level all day.

Do not drink up calories. That being said, any type of drink that has calories should be avoided to maintain stable blood glucose levels. All sugary drinks, including fresh squeezed fruit juices, will cause a spike in blood glucose levels, and the crash that comes af

ter will cause cravings. Eat protein and good quality fats with each meal. The combination of proper nutritional elements also keep hormone levels stable. When it comes to stress, we need to find a rescue button that will relieve it. Stress will cause us to eat more and more, making us fatter. Learn what helps you to relax, if you want to relax by eating as well then go for foods rich in vitamin C. Science has shown that vitamin C is great at reducing cortisol levels. Prioritizing sleep is also important, since more sleep means less eating time. Not necessarily of course, but people who don’t sleep tend to feel more hungry and crave carbohydrates more compared to normal sleepers. Science shows that sleep deprivation results in ghrelin synthesis, and this translates into hunger signals to the brain. So, go ahead and sleep it off.

If you still want to snack at night, or it is cultural for your, then go ahead with these examples that will protect you and your waistline. Two cups of air popped oil and salt-free popcorn is a good option, plain yogurt topped with blueberries, hummus, a banana, pineapple, vegetables dipped in yogurt, and for ice cream junkies the best option would be frozen homemade apple sauce. Bon appetite.

English Articles

False Facts About Catching a Cold, Flu

Halit Yerebakan

Yayınlanma:

,

Everyone catches a cold once or twice in the winter and mid-seasons. Although we take precautions to prevent catching a cold, the false facts that we believe to be true misdirect us. To be able to protect ourselves from the disease, it is important to know facts about the disease in the first place

Even though it is getting warmer, changes in temperature have the potential to lead to different diseases. Some of us have already started to feel tired, get the sniffles or become sneezy. Amid the hustle and bustle of our everyday lives, we do not have time to rest and look after ourselves to fight our sicknesses. One should not forget that the most important point in the fight against a cold is to take precautionary measures.

Well, what do you know about illnesses, such as the cold, which affects the quality of our lives immensely? How accurate is the advice that our elders or neighbors give us? One of the most important things to keep in mind is that the source of sickness (for influenza) is not cold weather, but it is microorganisms and viruses. Here are several points about colds that are actually false.

Does going out with wet hair make us sick?

Cold or flu develops after a virus called “rhinovirus” enters the human body. Regardless of the temperature, weather or environmental conditions, once this virus enters into your body through your nose, mouth or other organs, then you will get sick. Otherwise, this virus will not affect you even though it exists in the same place where you are.

In this case, if we go out with wet hair, are we more likely to catch this virus? Well, wet hair only leads you to feel the cold more intensely. That is why this ongoing belief is still popular among people.

A group of American scientists studied the influence of going out with wet hair in cold weather on catching cold or flu. They first asked a group of participants if they believe this factor increases the risk of getting a cold. Some 41 percent of them responded “yes” to this question.

Then they prepared two different settings where the flu virus existed. In one of these settings, there were cold temperature conditions while the other had normal weather conditions. Some of the participants had wet hair and some had dry hair when they entered their own settings.

The result turned out to be very interesting. According to the study, in the same conditions (cold temperature), no difference was observed between the participants with wet hair and those with dry hair regarding their chances of getting cold. The only difference between the two groups turned out to be that the participants with wet hair felt colder than the participants with dry hair.

There are more studies that point out the same results. Thus, it has been scientifically proven that wet hair in cold weather does not increase the chances of getting a cold. Well, you’d better tell your mother about this fact because it is very likely she will resist changing this strong belief about catching a cold.

Do wool caps protect us from getting cold?

I am sure there are thousands of people who spent their childhood wearing woolen caps like I did, thus you became like a pea in a pod with your cap on until the weather gets better. The common belief that woolen caps protect us from getting cold stems from the belief that the fastest and biggest heat loss in the human body occurs from the head when the body starts to lose heat in cold weather, a belief that dates back 50 years.

The U.S. Army Forces conducted various experiments to increase their chances of survival in the perishing cold, to which the soldiers were likely to be exposed. A pretty cold environment was prepared for the experiment guided by scientists. Some volunteer soldiers started to wait in a cold room without wool caps and scientists measured the head temperatures of soldiers at certain intervals. Results show that soldiers lost up to 50 percent of their body heat from the head.

One of the most important reasons why this belief is still popular is the trust in the results of the scientific research. But, does the fact that we lose heat from our head quickly and in large amounts mean that it is the only part of our body that loses heat? Of course, not. If that was the case, only wearing a woolen cap would be enough to protect us from risk of freezing.

Grounding his research in this argument, Dr. Daniel Sessler, president of Cleveland Clinic Research Center, conducted similar a similar study – in cooperation with the U.S. army again – including participants who wore swimsuits in the same conditions. This study showed that almost every part of the human body experiences heat loss at the same level when the body is not protected in cold weather.

Thus, even if we can’t say that wearing a wool cap does not make any difference in cold weather, we can easily say that protecting only the head does not protect us from getting cold.

To sum up, always remember it is microorganisms and viruses that make us sick, not the cold weather itself. We must be especially careful about keeping our hands clean as we are frequently in crowded places and in contact with people who have a cold or the flu. Hands are in constant contact with the mouth and nose, which serve as an entrance point for microorganisms. We must make a habit out of washing our hands especially while it is still cold.

Devamını Oku...

English Articles

Depression: A Hidden Heart Disease Risk Factor For Women

Halit Yerebakan

Yayınlanma:

,

Depression is almost twice as likely to affect women than men. Difficulty in sleeping, loss of appetite and fatigue are the most common symptoms, but another lesser-known risk is a higher chance of heart attack

If we have not seen for ourselves a person who has had a heart attack before, the first image that comes to our minds in such a situation is similar to those in movie scenes. In most cases, a man holding his chest suddenly collapses, and the diagnosis is a heart attack. There is a strong public belief that a heart attack is seen in men more than women. This partially true data does not necessarily mean that women are at a lower risk.

The human body generally gives signals about what is happening. The important thing is to interpret these messages correctly and in a timely manner. The male and female bodies are two different systems that process things in different ways. This is why the same disease can show up with different signals in the two sexes. A heart attack is one of them.

If you have problems such as fatigue, heartburn, indigestion, sudden dizziness and lack of quality sleep, it may be a sign that you are at risk of a heart attack. Many women can relate these symptoms to busy work life, stress and city life. These are true, yet your lifestyle may assist in developing such symptoms, which can lead to worse health problems.

Do you constantly feel tired?

Fatigue is one of the most common complaints in our lives. Insomnia, the flu or the side effects of medications can easily cause tiredness, but being able to associate your fatigue with these causes does not mean that the actual cause of your complaints is one of them.

The results of a survey on women who have had a heart attack are quite interesting. More than 70 percent of women who had a heart attack reported that they had a feeling of fatigue that did not go away in the pre-heart attack period.

Do you have trouble sleeping?

There can be many different reasons for lack of sleep, and the vast majority requires regular treatment. If you cannot sleep immediately when you get into bed at night or if it takes too much time, you should be careful. A scientific study on women suffering from a heart attack calls attention to women’s sleep disorders. Almost half of the women who had a heart attack reported that they had suffered from lack of sleep that lasted for a while.

Do you suffer from shortness of breath?

If you are having difficulty doing routine activities during the day and the most obvious change that is bothering you is shortness of breath, never ignore this. Studies have shown that unexpected shortness of breath, which cannot be attributed to a known illness, may be a symptom of a heart attack for women. If you suffer from a cough as well as shortness of breath, this can be a signal you need to take seriously.

Do you suffer from heartburn and indigestion?

Eating habits and existing stomach disorders may cause you to develop heartburn. What should be noted here is whether you have a known illness that can explain your stomach problem. If you have not developed heartburn or indigestion complaints before, do not ignore it.

Another scientific study on women who had a heart attack draws attention to the finding that women who suffer from (unexpected) heartburn and indigestion should be careful. According to the study, almost 40 percent of women who had a heart attack reported that they suffered from heartburn or indigestion before the heart attack occurred.

Apart from heartburn, nausea and vomiting that occur without reason are among the heart attack symptoms for women. A study examining pre-heart attack symptoms showed that women had twice as many stomach and intestinal system diseases as men. In this case, women who have complaints such as heartburn, indigestion, nausea and vomiting that develop without cause should pay twice as much attention as men.

Do you have serious anxiety problems?

Depression, angst and anxiety are frequently experienced among many people. Panic attacks, which have seriously increased in prevalence, are one of the psychological disorders that go along with a heart attack. As I mentioned before, if there is no known cause of the situation you are experiencing, you should take it seriously.

A study on women who had heart attacks call attention to the fact that women suffering from anxiety and angst should be careful. According to the survey, most of the women who had a heart attack said that they suffered from unexpected anxiety and angst in the pre-heart attack period.

Devamını Oku...

English Articles

A Heart-Friendly Grocery List For Your Next Shopping Trip

Halit Yerebakan

Yayınlanma:

,

While walking along a supermarket’s aisles, the temptation to buy a variety of food items sets in, not aware that your basket is already full. For a healthy diet especially for the heart, you need a smart grocery list

Having a well-thought grocery list does not only save you time but helps you stick to a healthy diet. The items on your grocery list show how much you prioritize your health without being fooled by the marking hype.

The same thing goes when it comes to your heart health. Avoiding unhealthy food is as crucial as consuming foods rich in nutrients, fiber and healthy fats to prevent heart attacks. We have put together a shopping list for a heart-healthy diet.

The following foods that have been proven to be healthy for your heart should be included on your shopping list.

Beet greens

Are you throwing beet greens in the trash? Don’t! Beet greens is the top item on our list to protect yourself against heart diseases. Studies have revealed many advantages of beet greens for health. Fibers found in beet greens are known to decrease cholesterol absorption. Particularly those who have high cholesterol should definitely take advantage of the health benefits of beet greens. The heart-friendly product also helps stabilize your blood pressure thanks to its potassium content.

Canola oil

Marketed as heart-healthy oil, canola oil, which used to be widely available in local markets is currently a rarity. Made from crushed canola seeds, it has less saturated fat than any of the other oil kinds. It is higher in the omega-3 fatty acid alpha-linolenic acid (ALA). Studies show that sterols found in the canola plant lowers bad cholesterol levels. Canola oil is also very rich in antioxidants and (thanks to antioxidants) it reduces inflammation in the body. You need to consume one table spoon of canola oil to get the expected benefits.

Bitter chocolate

There are enough studies to make any chocolate lover happy. Findings show that bitter chocolate speeds metabolism and aids weight loss, putting a smile on women’s faces in particular. However, in order to accelerate your metabolism, you need to make sure that your choice of bitter chocolate contains no less than 70 percent cacao.In addition to boosting metabolism, bitter chocolate is also good for your heart. Flavanols found in cacao help your vessels to flex and your blood to dilute, thus, reducing your blood pressure. Flexing your blood vessels is an important factor helping you reduce the risk of cardiovascular diseases. However, do not forget that bitter chocolate must contain at least 70 percent cacao in order to protect your health.

Garlic

A staple of traditional Turkish cuisine, garlic is usually an indispensable item in the preparation of dishes. Researchers say consuming one clove of garlic – or if you are taking it in powder form, 1 teaspoon – will also provide protection against cardiac diseases. Garlic flexes your muscles and prevents plate formation in vessels and high cholesterol.

Apples

The struggle to lose weight has been one of the most popular subjects in the last few years. A number of scientific studies spotlight the fiber content of apples. There is about 5 milligrams of fiber in an apple – enough to meet (+/-) three-quarters of our daily intake need. Those trying to lose weight must definitely include apples in their diet. There are some other studies revealing that eating an apple a day helps you protect against heart diseases. Apple ranks fifth on our list of heart-healthy products. Scientists say that the high fiber flavonoid content of apples reduces the risk of heart attacks and strokes and lowers cholesterol levels! Consuming an apple a day is crucial for your health.

Olive oil

Used frequently in Mediterranean cuisine, olive oil is deemed as one of the miracles of nature. Very rich in antioxidants, olive oil helps lower LDL (bad cholesterol) levels without affecting HDL (good cholesterol). Therefore, it ranks sixth on this list. In order to benefit from olive oil, you need to consume about 2 tablespoons per day. It is advised to consume it raw by adding it to salads. There are a myriad of olive oil varieties available at supermarkets, which perplexes shoppers. It is very normal that you might not be able to decide which one to buy. The packaging and labels are sometimes confusing. My personal advice is to go for the “natural extra virgin olive oil.”

Devamını Oku...

Öne Çıkanlar

www.dryerebakan.com Sadece bilgilendirme ve tıbbi tavsiye amaçlıdır, teşhis veya tedavi için bir alternatifi değildir. Doktorunuz yerine geçmeyi yada Doktorunuzun size uyguladığı tedavi yerine geçmeyi hedeflememektedir. Web sitesi içeriğinden dolaşan tüm kullanıcılar, Kullanım Koşulları ve Gizlilik Kurallarını otomatik olarak kabul etmiş sayılır.

İletişim: info@dryerebakan.com

Copyright © 2017 DrYerebakan.com.