Obesity has undeniably become an epidemic in the US. A casual stroll down any American street will show that up to 75 percent of individuals are overweight, which equates to 2 out of every 3 people. Even more alarming is that, as per the National Institutes of Health (NIH), 33 percent of these individuals are obese.
Less obvious is the fact that insomnia and other sleep disturbances are also at epidemic levels. The Centers for Disease Control and Prevention (CDC) report that between 50-70 million US adults have sleep or wakefulness disorders, meaning approximately 1 in 3 American adults regularly experience insufficient sleep. Interestingly, this is roughly the same proportion of people affected by obesity. Researchers believe this is more than mere coincidence.
The connection between sleep and weight is evident. The CDC notes a dramatic rise in hospital discharges for obesity-related medical conditions, with discharges for sleep apnea in children increasing by 436 percent.
Around 18 million American adults suffer from sleep apnea, a condition closely linked to excess weight. Researchers explain that weight gain, particularly around the trunk and neck, heightens the risk of sleep-disordered breathing due to impaired respiratory function, making breathing more difficult.
Indeed, the relationship is bidirectional.
Obesity not only leads to sleep issues such as sleep apnea, but sleep disturbances can also exacerbate obesity, creating a vicious cycle. Researchers at the University of Chicago have demonstrated that accumulating "sleep debt" over several days can impair metabolism and alter hormone levels. This disruption can affect glucose processing in the blood, potentially leading to diabetes and other serious health conditions.
Studies indicate that individuals who sleep less than six hours per night undergo hormonal changes, including elevated cortisol levels, which may influence their future body weight and long-term health. These short sleepers may require up to 30 percent more insulin than those who sleep normally.
High blood sugar levels can result in excessive insulin production and eventually lead to insulin resistance, often the precursor to obesity. Additionally, increased cortisol levels are known to raise visceral fat. This entire process is referred to by researchers as "the royal route to obesity."
Imagine a simple method to combat insomnia and aid in weight loss simultaneously during sleep. There are four nighttime fat-burning drinks that include natural ingredients designed to boost metabolism, promote relaxation, and provide satiety to prevent pre-sleep snacking, a key factor in weight gain.
Four Nighttime Fat-Burning Drinks:
1. Apple Psyllium Drink
Ingredients:
- 1 apple
- 1 cup of cold water
- 2 tsp of pure, 100% psyllium husk/powder
- ¼ tsp of cinnamon
Instructions:
- Chop the apple with its skin on and blend it with the water until it's smooth.
- Transfer the blend into a large cup and mix in the psyllium husk and cinnamon powder.
- Consume promptly as the psyllium will cause the mixture to thicken.
- Follow up with another glass of plain water after finishing the apple mixture.
Benefits:
- Apple: The pectin in apples limits fat absorption in the gut and aids in breaking down fats into fatty acids. Antioxidants such as quercetin in apples help reduce oxidative damage and inflammation. A 2003 study suggests that consuming three apples a day can aid in weight loss.
- Psyllium: As an edible soluble fiber and prebiotic, psyllium husk expands upon ingestion, forming a gel-like mass that draws water from the colon, aiding in quick and efficient waste removal. Known for its positive impact on heart health and cholesterol levels, psyllium has also been shown to improve glucose levels in diabetics.
- Cinnamon: This spice is known for regulating blood sugar levels, boosting metabolism, aiding in belly fat reduction, and suppressing appetite.
Note: Psyllium husk may interfere with the absorption of certain medications and food nutrients, so it's advised to consume this drink at least 2 hours before or after taking any medications or meals.
2. Cherry Aloe Vera Drink
Ingredients:
- 2-4 oz. tart cherry juice
- 1 oz. aloe vera juice
- Cold water
Instructions:
- Combine the cherry juice and aloe vera juice in an 8 oz. glass.
- Fill with cold water.
- Stir well and enjoy.
Benefits:
Tart Cherry Juice: Research indicates that tart cherry juice significantly reduces the severity of insomnia and may increase melatonin levels, enhancing sleep duration and quality.
Aloe Vera Juice: The gel from aloe leaves contains 75 active components, such as vitamins, enzymes, minerals, sugars, lignin, saponins, and amino acids. It's rich in antioxidants and has six antiseptic agents, which prevent bacterial growth that can lead to infections and inflammation.
Traditionally used to treat diabetes, aloe vera has been confirmed in recent studies to help regulate blood glucose levels and aid in weight loss.
Caution: Aloe vera has laxative properties; moderate your intake accordingly.
3. Cucumber Lemon Ginger Drink
Ingredients:
- 5-10 slices of cucumber with skin (or use a whole cucumber for a thicker drink)
- 1 Tbsp. freshly grated ginger
- 6 oz. water
- 1 freshly squeezed lemon
- A pinch of Himalayan pink salt (optional)
Instructions:
Blend the cucumber and grated ginger with water until smooth.
Stir in the lemon juice and salt.
Mix well and enjoy the drink.
Benefits:
Cucumber: This low-calorie vegetable is high in soluble fiber, which binds with fatty acids from fats consumed, aiding in their removal and reducing fat absorption in the digestive tract. Cucumbers are also potent detoxifiers for the liver and act as a natural diuretic, helping to expel toxins and waste through urine.
Cucumbers, like lemons, are among the top alkaline foods that can help balance your body's pH level and mitigate the effects of an acidic diet.
Ginger: Known for its potent digestive benefits, ginger has been shown in numerous studies to be effective for diabetes and glucose regulation. It's also a strong anti-inflammatory agent and can help lower cortisol levels and promote fat burning, according to research.
Lemon juice: Lemons are excellent detoxifiers that help alkalize the body, combat bacteria and viruses, support bone health, reduce muscle wasting, and lower the risk of hypertension and strokes. They also contribute to cardiovascular health and memory improvement.
While there are few studies on lemon's role in weight loss, animal research indicates it can significantly reduce weight gain from a high-fat diet.
4. Warm Milk and Nutmeg Drink
Ingredients:
- 1 cup of full-fat organic cow's milk or a non-dairy alternative
- 1-2 teaspoons of honey
- A pinch of freshly grated nutmeg (no more than 1/8 teaspoon)
Directions:
- Warm the milk, then let it cool to a tepid temperature.
- Stir in the honey and nutmeg.
- Consume immediately.
Benefits:
Milk: Contrary to the widespread belief that whole milk leads to weight gain, a 2013 review in the European Journal of Nutrition found that 11 out of 16 studies suggest otherwise. Regular milk consumption may actually aid in preventing weight gain. Milk is also a source of tryptophan, an amino acid that facilitates sleep.
Honey: Honey can foster relaxation and contribute to a sound sleep. Its natural sugars slightly increase insulin levels, making it easier for tryptophan to enter the brain, which is why a spoonful of honey before bed can be beneficial for sleep.
Nutmeg: A well-known natural remedy for insomnia, particularly when added to warm milk, nutmeg is abundant in magnesium, which helps decrease nerve tension. It also encourages the release of serotonin, which converts to melatonin in the brain, promoting sleep.
Research indicates that nutmeg contains trace amounts of narcotics that aid in the release of neurotransmitters that encourage relaxation and sleep. Additionally, nutmeg has a thermogenic effect, which can boost metabolism and aid in burning extra fat during sleep.
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