Not a day goes by without a slimming miracle food or plant appearing. However, there is neither such a plant nor such food. Even though it may seem commonplace and you may be tired of hearing it so often, the fundamental truth remains the same. Permanent change in our nutrition and physical activity habits, as in many other areas of our lives; It is achieved by learning the right information from the source and implementing the right action plan. Correct sources of information are primarily nutrition and dietetics experts who specialize in the field of nutrition. And they are publications prepared by taking into account the public health and nutrition culture of the geography we live in. It would not be an exaggeration to say that the right action plan consists of order. The basis of a healthy life is order. First of all, order should be observed during sleep and meal times, and movement should be added to life. For this reason, our motto should be: "Life is healthy with order."
Life Finds Health with Order-2
We can control our appetite, which directs us to the refrigerator or the junk food section of a grocery store at night, by regulating our sleep. Did you know?
Our appetite is balanced by our hormones, and our hormones are balanced by our sleep. Hormones are chemical messengers secreted by the endocrine glands and carried to the body through the bloodstream.
Serotonin gives a feeling of happiness, vitality and vitality. In its deficiency, a depressed, tired and bored mood is observed. When we go to bed late at night and wake up late in the morning, serotonin is also secreted late. Accordingly, our tendency to consume high-calorie foods such as chocolate, nuts and chips, which we love at night, increases. Melatonin is a hormone secreted between 23:00 and 05:00. It helps us sleep when it gets dark. It regulates our body's sleep and wakefulness. It also has a strong antioxidant feature and is very effective in protecting against infections and immune system diseases. The cortisol hormone is secreted in case of any disease, fever or surgery in the body. Excessive release of cortisol causes fat in the body. Since it is produced depending on the perception of light and dark in our brain, irregular sleep increases cortisol release and fat storage increases.
Leptin creates a feeling of satiety and stimulates the body's metabolism. It is the hormone that regulates network stocks and appetite. Ghrelin hormone is a hormone that sends a signal to the brain that it is hungry and works against leptin. When you don't sleep at night, the hunger hormone (ghrelin) is secreted more, while the satiety hormone (leptin) is secreted less. With this information, we see that the impact of our sleep patterns on our lives in general and our nutritional behavior in particular is surprising. For this reason, we say, "Life finds health with order."
Life Finds Health with Order-3
"My breakfast and lunch get mixed up, and I don't eat anything properly until the evening. Since I'm so hungry, I eat the pain of the whole day at dinner. Then I find myself in front of the refrigerator at night. If your inner voice says, the issue is our meal times. Why is it so important that our meal times are regular? And what path should we follow when creating this order? Having regular meals maintains the balance of blood sugar, helps manage appetite and thus facilitates weight control. Age, gender, body composition, health status and lifestyle are the basis for meal planning. For this reason, the meal plan is personalized. Let's build our meal plan on the following foundations; Breakfast is important for the metabolism to activate and the cells to receive nutrients after waking up from a night's sleep. Breakfast should be eaten within the first hour after waking up. It should be consumed between lunch, breakfast and dinner. In this way, there will be no calorie deficit during the day, and the tendency to consume food at night will not increase. In winter, when the days are short, we can have dinner by having two snacks instead of lunch after a late breakfast.
Dinner hours may vary because each person's biological rhythm and lifestyle are different. To give an average time, it is 3-4 hours before going to sleep. The need for snacks varies from person to person. Snack; The balance of blood sugar is important for appetite control and more active metabolism at the next meal. People with high energy needs during the day, waking up early in the morning and going to bed late at night, and suffering from blood sugar-related diseases. Snacks are essential for people with stomach and gastrointestinal system disorders. However, it is not mandatory for individuals who have a 4-5 hour gap between main meals to have snacks. When organizing our lives for a healthy life, our third step after sleep patterns and meal patterns is to increase our physical activity. What is required here is not heavy activities but moderate regular exercises. Instead of doing intense exercise for 1.5 hours 2 days a week, it is more meaningful to do light exercise for 35-40 minutes 3-4 times a week in terms of accelerating your metabolism. Our brain neurons accept an action as a habit if it is continuous, even if only slightly. 'Our Body Finds Health with Order'. For this reason, we say 'Let our motto be: "Life Finds Health with Order".
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