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The best of Molly Kimball: Nutrition columnist Molly Kimball will be on leave until August 6th. During his absence, we revisit some of his most popular and popular columns published by NOLA.com | The Times-Picayune. Kimball, Registered Dietitian, can be reached at [email protected]. Follow her (@MollyKimballRD) on Facebook, Instagram and Twitter and you can check out his weekly podcast; Just search 'Molly Kimball' on Apple podcasts, Spotify or your favorite podcast app.
There is no doubt that sleep is intimately linked to weight. What is his size? Perpetual sleep deprivation can undermine weight loss efforts just as much as adding a Big Mac to our regular daily diet.
Research is so strong in favor of sufficient weight loss that as a nutritionist, I consider sleep as the third element in the trifaction of the factors that influence our weight, along with diet and nutrition. exercise.
It is therefore not surprising that sleep apnea – a condition that prevents breathing from sleeping during sleep, up to 30 times or more per hour – can negatively affect a person's weight.
The statistics are striking.
According to estimates by Dr. Stuart Busby, director of the Ochsner Sleep Medicine Department, about 25 million Americans – 26% of adults – suffer from some degree of sleep apnea, including about one in 30 was suffering.
Sleep apnea affects about 45% of obese people.
Sleep apnea has been diagnosed in 90% of men and 50% of women in the NBC series, said Dr. Robert Huizenga, associate professor of medicine at UCLA and doctor of "The Biggest Loser." In the season Eight, for example, were diagnosed with sleep apnea in each of the male competitors.
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We eat more when we are deprived of sleep – studies have shown that we can accumulate up to 550 extra calories a day – probably because sleep affects the levels of hormones that affect our feelings of hungry and satiety. We need more carbohydrates when we skimp on sleep.
Even when we reduce calories, sleep deprivation can make it more difficult to lose extra pounds. The researchers found that among study participants who have the same caloric deficit, those who are deprived of sleep lose less body fat and actually lose more lean muscle mass.
Obstacles to sleep
It can be difficult to get the recommended seven hours and more sleep. Our long list of tasks, stress at work or with family, technology that keeps us informed 24 hours a day, 7 days a week, not to mention the stuff that torment our minds, all work against us in our quest from a better sleep.
For those who suffer from sleep apnea, this may seem almost impossible.
What causes sleep apnea?
Weight is often a factor. Generally, weight gain causes obstructive sleep apnea in the first place, and not the opposite, Huizenga said.
Being overweight often means more fat around the throat, which can interfere with breathing. Then, sleep apnea aggravates obesity, leaving a person deprived of chronic sleep, accumulating the chances of losing weight.
Taking more pounds makes the situation even worse: a study found that people whose weight gain was 10% – for example, a 200-pound person gaining 20 pounds – are running six times more likely to develop lightening. Sleep Apnea. And so the cycle continues.
And the weight is only one of the many potential complications of sleep apnea. Other problems associated with the disease include an increased risk of hypertension, cardiovascular problems and diabetes.
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What to do about it?
The good news is that weight loss can improve, if not reverse, sleep apnea.
A loss of about 10% of excess weight can reduce the severity of sleep apnea by 30%, said Busby, which translates to about one-third less than normal sleep apnea. apnea events during the night.
And mastering sleep apnea can facilitate the elimination of those extra pounds and improve overall health and well-being.
Once people were treated for sleep apnea, after a few normal nights, they experienced a marked improvement in their energy and blood pressure, even before losing weight, Huizenga said.
Busby is quick to point out that "the use of a CPAP machine (which helps to open the airways) will not melt the kilogram" but it is easier to take the necessary steps to lose weight. "When a person feels better, with more energy, they are more likely to do the things they need to lose weight – like exercise – and less likely to eat too much blindly," he said.
People who treat sleep apnea indicate that they have more energy and feel more refreshed. They think more clearly, have a better concentration and are more productive. Studies have shown that they look younger and even more attractive. No joke: researchers took before and after photos of patients with sleep apnea and found that "before treatment" faces seemed more sad and less attractive than "well-rested" ones.
How do you know if you suffer from sleep apnea?
You're snoring. You wake up with a dry mouth or a headache. You feel exhausted or tired during the day despite what you think is enough sleep.
Busby notes, however, that sleep apnea is not always so obvious, especially in women, who may have severe sleep apnea without significant symptoms such as snoring.
Men are twice as likely as women to develop sleep apnea, especially overweight older men and those who smoke, drink alcohol or take sedatives. And the way we carry excess weight is important: men with a thicker neck have an increased risk; A collar size of more than 17 inches exposes men to a very high risk of sleep apnea, Busby said.
Treatment of sleep apnea
Talk with your doctor. He or she can refer you to a sleep clinic, where you can take sleep tests to observe your sleep patterns, confirm if you are apneic and how severe it is.
Treatment usually involves the use of a CPAP device (CPAP means continuous positive pressure), including a mask placed on the nose that provides just enough pressure to keep the upper airway open, which helps to improve and eventually relieve apnea. and snoring. CPAP is generally the most effective treatment for restoring normal breathing in patients with sleep apnea, said Busby.
People are often reluctant to use a CPAP machine at the beginning. This can be uncomfortable and some say panic while wearing a mask. Over time, however, most get used to it. "Nasal congestion or sinus problems can be one of the factors responsible for discomfort, so dealing with this problem can make all the difference to get used to the use of PPC." Said Busby.
A CPAP machine is not the only solution.
While not as effective as CPAP, other options for treating sleep apnea include mouthholds similar to a restraint and nasal patches called Provent, both of which can help open the door. space around the airways.
The bottom line: Sleep is an integral part of our overall health and is perhaps as important as diet and exercise. If we do not routinely get the recommended seven hours per night, it is important to strive to remove the barriers to sleep, that is, to reduce the length of time spent in sleep. night screen, limit our caffeine consumption in the afternoon or treat an underlying problem. like sleep apnea.
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Editor's Note: Registered Dietician Molly Kimball offers branded products as a consumer guide. she does not solicit samples of products and is not paid to recommend items.
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Molly Kimball is a dietitian in New Orleans. She can be reached at [email protected]. Follow her (@MollyKimballRD) on Facebook, Instagram and Twitter and you can check out his weekly podcast; Just search 'Molly Kimball' on Apple podcasts, Spotify or your favorite podcast app.
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