ZZzzz: Sleep Early to Prevent Weight Gain

Need another reason to get some shut eye? A recent article in the journal Obesity shed light on some of the perils of staying up too late – and the verdict is in: The boogeyman isn’t nearly as scary as late night eating habits!

A series of studies at Northwestern University found that individuals who stayed up into the wee hours of the morning consumed almost 250 more calories per day than their early-to-bed-peers. Researchers divided individuals into groups labeled “normal sleepers” and “late sleepers". Late sleepers were defined as those whose midpoint of sleep occurred after 5:30 am. Compared with “normal sleepers”, those who hit the hay well after midnight consumed more calories at dinner, ate more after 8 pm, and had greater fast food and soda consumption. Additionally, “late sleepers” ate fewer fruits and vegetables overall. Higher BMI (body mass index) was associated with all these poor habits although this study did not demonstrate specific causation by any one of the factors individually.

It is unclear whether this substantial caloric intake is due to ingrained eating habits or availability of junk food during late-night hours, but regardless, hitting the sack earlier could help stave off significant weight gain over the years. It might seem difficult to train your body to fall asleep on the early side if you are typically a night owl, but stick with a routine and aim for 7-9 hours per night for optimal health.

Aim For 10,000 Steps To Lower Your Diabetes Risk

Health officials have long recommended maintaining a healthy weight through diet and exercise to prevent type two diabetes, but now, in a study funded by the Australian government and published in BMJ last week, researchers have mounting evidence to support that theory. Although weight maintenance is one valuable benefit of moderate exercise, walking just 10,000 steps per day has proved effective in controlling a number of precursors to chronic disease.

Recent research illustrates the importance of fitting in regular movement throughout the day, regardless of your lifestyle. In a study conducted by the Murdoch Children's Research Institute in Melbourne, participants were given a pedometer to track their steps for two consecutive days in 2000 and again five years later. Subjects also filled out a questionnaire which focused on general lifestyle and healthy habits. Lastly, subjects’ height, weight, body mass index, and insulin sensitivity were measured and recorded. Results indicated that, regardless of other factors, those who walked the most each day had, on average, a lower BMI and an increased sensitivity to insulin than those who logged fewer steps. Overall, more walking meant a reduced risk of diabetes.

The study authors estimated that if a typically sedentary person increased their daily movement to approximately 10,000 steps each day, he or she could potentially lower their BMI by almost a full point and improve their sensitivity to insulin by three times.

Although this study is just one of many to encourage a healthy diet and exercise, it emphasizes the importance of regular, moderate movement. You don’t have to be a hard core athlete to stay fit and ward off disease - just try going for a walk.

Weight Loss Surgery Candidates Soon To Increase?

A leading pharmaceutical company recently requested a change in weight cut-off for the increasingly popular LAP-BAND weight loss surgery. If the FDA approves the change, overweight Americans with a Body Mass Index (BMI) as low as 30 could qualify for this drastic weight loss method.

Current guidelines indicate that weight loss surgery is appropriate for people who have failed to lose weight through diet and exercise and have a body mass index of 40 or greater. Surgery is also permitted for a small number of individuals with a BMI of 35 and above if that person has at least one serious health problem that is tied to obesity, such as diabetes or high blood pressure. If the weight limit is further lowered as requested, the updated lap-band threshold would allow someone with a BMI of 35 (with no associated health problems) or an individual who is barely obese (but suffering from diabetes or high blood pressure) to undergo this quick-fix procedure.

Picture this: Today, someone who is 5’7 would have to weigh a minimum of 220 lbs to be eligible for the surgery. Under the new guidelines however, that candidate could weigh as little as 190 and still qualify. What are the pro’s and con’s of this situation?

Pros:
1. LAP-BAND weight loss surgery is less invasive than a formal gastric by-pass procedure. It can provide a safe, reliable means of helping the obese lose weight when more traditional methods have failed.
2. Many Americans suffer from obesity related illnesses such as hypertension and type two diabetes. Losing weight, regardless of the method, can bring these numbers back within a healthy range.
3. A BMI of 30, although not considered morbidly obese, still typically indicates unhealthy eating habits and issues with portion control. LAP-BAND surgery reduces overall food consumption and can help teach healthier habits over time. Anyone who falls within the “obese” BMI range can benefit from this.

Cons:
1. Millions of American fall into the 30-35 BMI range, meaning that numerous individuals might choose surgery as a weight loss method rather than putting effort into revamping their diet and committing to an exercise routine. Do we really want to encourage more people to take the surgery route?
2. Like any surgery, LAP-BAND involves numerous risks. If thousands more of these surgeries were performed on overweight candidates who were suddenly eligible, more surgery-related complications/deaths could occur.
3. Lowering the bar for a surgical option before weight lowering medications are available sends the message that surgery is a more feasible option than natural or pharmaceutical alternatives. Instead of being a “last ditch effort”, surgery might become the first thing people turn to. Is this a message we want to send to the American people?

Fat Figures Now Favored?

Losing weight is no easy task (as most dieters can attest to), however, doctors have a new challenge ahead of them. Recent research suggests that many obese patients think they look just fine the way they are. Although positive body image is important in a time when so many women (and men!) suffer from low self esteem and disordered eating, there is an important distinction between how much fat is aesthetically pleasing and how much fat is healthy.

In a study of over 2,000 Texans with BMI’s greater than 30 (medically obese), participants viewed nine illustrations of bodies on a scale from very thin to very heavy. The volunteers were asked to pick their ideal shape along with the one that most closely resembled their own body. From this already over weight sample, about 165 people (8% of the group), chose ideal body shapes that were the same or bigger than their own, which suggests a misunderstanding of healthy weight.

Another important finding from this study was the role race played in body image. It probably comes as no surprise that only 2% of the white women surveyed were happy with their overweight frames, but 14% of black participants actually preferred the heavy, unhealthy body types over a thinner shape. Clearly, social cues factor into self image and the recognition of obesity. In the U.S. today, two-thirds of adults are overweight or obese. This “frequency of fat” has helped normalize obesity in the public's perception. As a result, we often forget that obesity is more than just inconvenient - it's dangerously unhealthy too.

In order to maximize overall health for Americans, doctors can use findings from this study to provide patients with the most effective, individualized care.