Session # 5 MOVE Toward a Healthier You Psychology of eating
Before we start, remember • Please be on time for all workshops. • Please turn off or mute your cell phone. • Remember to be respectful and avoid side conversations so everyone can hear.
Boost Your Confidence (B13) 0 1 2 3 4 5 6 7 8 9 10 Not Very Confident Confident At All
HOW HAVE YOU BEEN DOING? • What has worked for you? • What barriers or difficulties have you encountered? • What could you have done differently?
By the end of today’s session you will be able to: • Recognize that 8-9 hours of sleep is a basic biological need and essential to health • Understand how stress and lack of sleep can affect body weight • Identify small changes to reduce your stress and improve your sleep hygiene • Identify foods that can improve your sleep habits
Emotional Eating Do you almost always wait until you feel physical signals of hunger before you eat? When was the last time you felt your stomach growl or any signals of hunger? Emotional Eating = whenever we use food to comfort ourselves, nurture ourselves, distract ourselves or numb ourselves from the true emotion we are feeling.
Emotional Eating What emotions might trigger us to eat? Ex: Stress, Boredom, Loneliness, Frustration, Guilt, Happiness, Sadness, even Habit “Stressed” is “Desserts” spelled backwards See MOVE handout B21-Life’s little pleasures! and B28-Dealing with stress, anxiety and depression
How to Reduce Emotional Eating • Before eating, we do a hunger check. “Am I feeling hungry?” • If yes, we should eat. If no, ask another question “What am I feeling right now?” • Name the emotion ___________ • What do I really need right now? • Find a healthier option to solve the problem (besides eating…“stuffing”).
How Much Sleep Do You Need? 8 to 9 hours of uninterrupted sleep each night
Sleep Deprivation and Health Common reasons = Sleep Apnea or PTSD Results in: • Cortisol (stress response) in blood increases • Immune system response decreases • Body’s ability to handle glucose decreases Ex: Long-term sleep restriction (less than 6.5 hours per night) resulted in a 40% decrease in glucose tolerance.
EFFECT OF SLEEP ON WEIGHT Did you know? “Sleep Deprivation” (not getting enough sleep) can cause weight gain!
EFFECT OF SLEEP ON WEIGHT Two hormones tell us when to eat and when to stop eating. • Ghrelin is the “GO HORMONE” (TELLS WHEN TO EAT) • Leptin is the “STOP HORMONE” (TELLS WHEN TO STOP)
EFFECT OF SLEEP ON WEIGHT If you are not getting 8-9 hours of sleep/night • More Ghrelin is produced = MORE “GO” (↑Hunger) • Less Leptin is produced = LESS “STOP” (Keep eating) 2012 sleep study of 30 normal-weight men and women; Participants ate about 300 more calories after 4 nights of only 4 hours of sleep per night.
EFFECT OF SLEEP ON WEIGHT Lack of sleep = we eat more. Ex: You are tired, you try to get some energy by eating something…because you have less Leptin produced = less “stop” messages. So lack of sleep turns on the obesity hormones and we are on our way to gaining weight.
What is “SLEEP HYGIENE”? Sleep hygiene = investigating the causes of not being able to sleep. Common Factors: sleeping curled up, sleeping with a lamp on, sleeping face down, having fresh flowers in bedroom, having pets in the bed, cleaning in the evening, physical activity right before bedtime, alcohol at bedtime.
SLEEP HYGIENE Is anyone surprised to hear that alcohol at bedtime may not help with sleep? 2011 research study showed that drinking alcohol before bed may disrupt sleep and increase wakefulness in healthy adults, affecting women more than men. Alcohol use disrupts normal sleep patterns and can aggravate sleep apnea.
SLEEP HYGIENE Are you… √Drinking caffeine-containing drinks after 3pm? √ Eating high-calorie “rich” foods in evening? √ Using your bedroom to watch TV or work on the computer?
SLEEP HYGIENE • Avoid caffeine after 3pm • Avoid big meals near bedtime • Use your bedroom only for relaxation and sleep. This tells your body it is time to relax in that location. • Remove TV, computers and electronic equipment from the bedroom that can stimulate your brain and prolong your ability to fall asleep.
SLEEP HYGIENE(HINTS TO IMPROVE SLEEP) Regular bed time schedule Warm bath at bedtime (Epson salt and baking soda) Cool, dark room Soothing music (Sounds of nature or use a sound machine that has ocean waves or the sound of crickets in the wood; whatever is relaxing to you) Blood Vitamin D level of 50 ug/dl (get outside when possible – helps produce melatonin)
Foods that Might Help with Sleep 1. Cherries. Fresh and dried cherries are one of the only natural food sources of melatonin, a hormone that controls the body's internal clock to regulate sleep. • Bananas. Potassium and magnesium are natural muscle relaxants, and bananas are a good source of both. EverydayHealth.com/Sleep
Foods that Might Help with Sleep 3. Oatmeal. A bowl of oatmeal triggers a rise in blood sugar, which in turn triggers insulin production and the release of sleep-inducing brain chemicals. Oats are also rich in melatonin, which many people take as a sleep aid. 4. Warm milk. Like bananas, milk contains the amino acid L-tryptophan, which turns to 5-HTP and releases relaxing serotonin. It's also high in calcium, which promotes sleep. EverydayHealth.com/Sleep
Foods that Might Help with Sleep If you choose to use a food product to help you sleep, be sure to plan it in your overall food plan. If you add it just as an “extra” because of the sleep benefit, you may experience weight gain over time.
SUMMARY • Sleep is a basic biological need that is essential to our health, performance, safety, and quality of life. • Now we also know why it is essential to get enough sleep to be able to achieve and maintain a healthy body weight.
Homework Week # 5 • Continue tracking your food and activity. • Aim for a total of 30 minutes of physical activity every day. • Bring your favorite glass and food bowl to the next class.