Want to Lose Weight? Try Catching
Some Zzzzs
 Are
you struggling to shed some pounds or working hard to maintain your current
weight? The answer may be as easy as making some slight adjustments to your
sleep patterns. A recent study showed that sleep deprivation may be linked
to the hormones responsible for controlling hunger.
Researchers studied 12 healthy men for two
consecutive nights in which sleep was limited to four hours and two
consecutive nights in which participants were allowed to sleep for 10 hours.
Volunteers reported feeling hungrier after sleeping for only four hours
compared to sleeping for 10 hours.
Researchers believe the connection is related
to leptin and ghrelin, two hormones responsible for regulating appetite.
Leptin signals the brain that the body is full, while ghrelin triggers
feelings of hunger. Following the four-hour nights, participants showed an
18 percent decrease in leptin and a 28 percent increase in ghrelin. Although
the authors acknowledge study limitations, namely the sample size, they do
note that "Additional studies should examine the possible role of chronic
sleep curtailment as a previously unrecognized risk factor for obesity."
Clearly, a good night's sleep is important
whether you're trying to lose weight or simply want to take better care of
yourself. Experts suggest no fewer than seven hours a night.
Reference: Spiegel K, Tasali E, Penev
P, Van Cauter E. Sleep duration and levels of hormones that influence
hunger. Annals of Internal Medicine 2004; 141:846-50.
Soy for a Healthy Heart and Bones
New research from two studies out of Wake
Forest University Baptist Medical Center show that premenopausal women who
maintain diets high in soy could have healthier hearts and bones.
Researchers compared total cholesterol levels to high-density lipoprotein (HDL),
or good cholesterol levels, in monkeys. In soy-eating monkeys with increased
risk for heart disease, cholesterol levels decreased by 48 percent compared
to those that did not eat soy. And cholesterol levels decreased by 33
percent in monkeys with a lower risk of heart disease.
But how do these results relate to
premenopausal women? "Studies have shown that heart vessel disease, or
atherosclerosis, begins in the 30s and 40s in women," said researcher Jay
Kaplan, PhD. "From our work in monkeys, we believe that the time to prevent
cardiovascular disease in women is before menopause, not after. Soy seems to
provide a potent protection in monkeys, in terms of cholesterol levels,
which is a good marker for general cardiovascular risk. We presume the
benefit would apply to premenopausal women as well."
A second study showed that soy-eating monkeys
had increased bone mass, as well. According to researcher Cynthia Lees, DVM,
PhD, this "Suggests the possibility that if women consumed soy on a regular
basis before menopause, it could benefit their health after menopause.
Try adding a little more soy to your diet. A
variety of foods contain soy, including tofu, tempe, and meatless products
with soy substitutes. Soy is also available in supplement form.
Reference: Soy could be good for
heart/bones of premenopausal women. Newswise. Oct. 1, 2004.
Tai Chi
for Health
Tai chi is
an ancient practice that combines breathing techniques, meditation and body
movements performed in slow-motion. Although first taught as a form of
self-defense, tai chi is now practiced by millions of people
worldwide as a means of reducing stress, promoting balance and flexibility,
and enhancing well-being.
A recent study examined the role tai chi
can play in treating heart failure. In the trial, 30 patients with chronic
stable heart failure (average age 64) were randomized to receive either
"usual care" (consisting of drug therapy and diet/exercise counseling), or
usual care plus 12 weeks of tai chi training. Tai chi training
consisted of a one-hour tai chi class held twice weekly. To measure changes
between groups, the researchers incorporated a variety of tests, including a
quality of life questionnaire and an exercise capacity test.
At the end of 12 weeks, patients in the
tai chi group had significantly improved quality of life scores compared
to the usual care-only group (an average of 25 points higher among tai
chi patients). In addition, patients in the tai chi group were
able to walk longer distances without difficulty, and had lower levels of
B-type natriuretic peptides (an indicator of heart failure) than usual
care-only patients. The researchers concluded that tai chi "may be a
beneficial adjunctive treatment that enhances quality of life and functional
capacity in patients with chronic heart failure who are already receiving
standard medical therapy."
Reference: Yeh GY, Wood MJ, Lorell BH,
et al. Effects of tai chi mind-body movement therapy on functional status on
exercise capacity in patients with chronic heart failure: a randomized
controlled trial. American Journal of Medicine Oct. 15,
2004;117(8):541-548. |
