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HOW STRESS AND SLEEP CONSPIRE TO MAKE YOU FAT
Not so many people know that bad or short and insufficient sleep affects obesity and deposition of excess weight. Stress and hormones that it secretes also affect our weight and body. How, we’ll find out in the following text.
STRESS
What is cortisol? It is a hormone secreted by the cortex of the adrenal gland in response to stress, and the effect it has on muscle and body is only destructive. To make matters worse, cortisol increases blood sugar and thus the body “saves” fat. Of course, where would you least like to see – around the waist, thighs and so on. If we look at the cyclical rhythm of cortisol, then its concentration is highest in regularly waking up at 10am at 3pm at the beginning of a night’s sleep. Therefore, in these times is very important to bring high-quality nutrients. When the person who is training, cortisol is also at a very high level after training and government catabolic environment. To reduce this effect to a minimum after training should consume carbohydrates with high glycemic index (glucose, maltodextrin) to separate the insulin. This is important for two reasons: insulin acts contrary to cortisol (reduces blood sugar) and glucose, which under its operation into the station opens the “door” to the cell membrane to the building blocks (amino acids from whey proteins that are consumed together with coal hydrates) could rebuild the station. However, the period in which we have the opportunity to stop muscle catabolism and ensure rapid influx of amino acids and renewal energy resources (carbohydrates) is very short and includes the longest hour of the completion of the training.
SLEEP
In fact, if you do not sleep enough leptin – a hormone that controls appetite and affects the production of fat, will be decreases. Low levels of leptin give signals to body that there is a lack of food and increases appetite. This means that the brain receives a message that we need more food, and thus be grown. Most people need between six and eight hours of sleep one night. Studies show that good sleep may limit how many calories humans consume, and that “bad and short daily sleep” can lead to weight gain. If you tend to stay up late into the night and little sleep, these results may be particularly important for you. It turned out that those who going in the bad vary late and bring meals after 22h, get kilograms around stomach more than in the rest parts of the day.
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ALCOHOL EFFECT ON BODY AND PHYSICAL PERFORMANCE
I think there is a lot of misconceptions about what is alcohol affect on human body, weight, and obesity. Is it true or is a misconception that alcohol is fattening, we will try to clarify in the following text.
The general formula for the alcohol is R-OH. Out of all the alcohol in the alcoholic beverages is ethyl alcohol or ethanol. Prepared fermentation of fruits and cereals that contain sugar.
Alcohol as alcohol it self can not be stored in fat, that mean calories from alcohol can not be converted into fat. But alcohol has a significant impact on our metabolism and thus indirectly on spending our calories and speed of metabolism. It decreases the secretion of the hormone testosterone and growth hormone significantly affect the rate of metabolism and the growth of muscle tissue. For example, a study conducted by the TNO Institute for Food and Nutrition, had 10 subjects who drank 30-40 grams of alcohol a day (2-3 beers or wine 10-15 grams). After 3 weeks, their testosterone levels decreased by approximately 7%. University of Helsinki conducted a similar study, they were given to respondents 1.5 g ethanol per kg of body weight in 10 healthy men aged 20-26 years, and found that their testosterone levels decreased by 23% on average between 10th and 16th hours after they started drinking. In addition, the level of cortisol (stress hormone) was increased by 36% on average, so the growth hormone significantly reduced started to light.
There are good effects of moderate alcohol consumption. Moderate consumption of beer (3 to 6 dl / day) stimulates the immune system and reduces the fat in the blood. Three to four cups of beer decreased levels of C-reactive protein (linked to inflammation and with various diseases of the heart), which tells us about anti inflammation action and partly explains the association between moderate alcohol consumption and reduced heart problems. Since ancient times, stories about the benefits of 1 to 2 glasses of red wine. Nutrients in wine are also beneficial for the heart because it reduces stress, whereas alcohol dilates blood vessels.
The bad effects of excessive alcohol consumption are: Encourages dehydration. Alcoholic drinks are diuretics that encourage us to urinate. Going out and drinking until the late hours making lower levels of important hormones in the blood. These hormones are secreted in a deep sleep, mostly during the night. After one drunk is necessary 24h to testosterone levels return to normal. Alcoholic drinks are oversaturated in sugars. This can result in a disorder of blood sugar levels. After alcohol consumption leads to faster muscle fatigue. After drunkenness in our muscles remains a greater amount of lactic acid than usual and therefore our body needs less time to be tired. Possible are the same, muscle aches and cramps. Hinders absorption of vitamins and minerals. Through urination usually out just useful vitamins and minerals we need to function normally. Increases the risk of injury. In the same way, extended recovery time. Reduces stamina. Organism for the production of energy required sugar in the bloodstream. The sugar is produced by the liver, into the blood stream releasing glucose. Alcohol lowers the body’s ability to produce this sugar (glucose), which is why people have less energy and are less durable. Hinders the production of glycogen. Glycogen is produced in the liver, which also breaks down alcohol, so it is very easy to conclude that alcohol consumption burden on the liver and thus reduces and slows the production of glycogen necessary for intensive muscle work.
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