It is easy to get fat if you don't sleep well.
Dr. Lin said that in fact, the cause of obesity is not only related to improper eating habits and lack of exercise, but also related to the quality of sleep. Poor sleep will not only disturb the physiological function of human body, make metabolism worse, but also affect a person's appetite, and it is easy to overeat.
A study published by Uppsala University in Sweden once pointed out that if people sleep poorly all night and stay up all night, then when they see food, the corresponding areas of the brain will be particularly active. Therefore, long-term bad sleep habits may greatly increase a person's risk of obesity, so be careful!
Getting fat is closely related to sleep.
And not only do people who can't sleep well tend to get fat, but fat people often can't sleep well! According to a study published by Johns Hopkins University School of Medicine in the United States at the scientific meeting of the American Heart Association in 20 12, researchers spent six weeks tracking the sleep quality of 77 obese or overweight individuals at night and found that they had symptoms of poor sleep quality.
The most important thing is that once people get fat, they can't control their weight, not only the problems of sleep disorders, such as snoring, sleep apnea, shallow sleep and dreaminess, grinding their teeth, night sweats and other symptoms will be more serious; It may even lead to a sharp decline in sleep quality and even fall into a vicious circle of sleep disorders and obesity.
Because snoring and sleep apnea are not only caused by obesity, but also by excessive breathing!
Breathing too much is the key.
But what can patients do to break this terrible vicious circle? Dr. Lin Zhangyan pointed out that in the past, most traditional sleep doctors believed that obesity was the cause of snoring and sleep apnea, so patients were advised to improve their sleep disorders by losing weight.
However, under this treatment, patients often find that even after they spend more efforts than ordinary people to lose weight, the problems of snoring and sleep apnea still exist and have not disappeared. In this regard, Dr. Lin explained that this is because snoring and sleep apnea are not only caused by obesity, but also excessive breathing!
Breathing air will make you fat?
Speaking of obesity, you must have heard people who fail to lose weight laugh at themselves: "I will be fat even if I breathe air!" " In fact, this statement is not nonsense. Dr. Lin pointed out that correct breathing can not only stabilize our autonomic nervous system and sleep quality, but also improve our metabolism and immune function.
But the problem is that it is very easy for people to breathe habitually and unconsciously, just like overeating. According to the physiological basis of respiration, the average adult only needs to breathe 1.25 liters of air per minute, which is enough for physiological metabolism. Suppose that the human body inhales about 500 ml of air in one breath, that is to say, we breathe about three times in 1 minute, and the oxygen the body needs is enough.
It can be seen that once the human body breathes freely and uncontrollably, the breathing volume will easily exceed, especially for mouth breathers, frequent speakers, people who are in a hurry to go to work, and people with snoring symptoms, the breathing volume is almost 2 to 3 times that of the average person.
Most importantly, in addition to the disorder of metabolic function, the wrong way of oral breathing will make a lot of air enter the intestine when breathing, stimulate the stomach, destroy the intestinal immune system, and lead to poor digestive function.
Excessive breathing is harmful.
However, breathing too much is just breathing too much. Why does it make people fat? Dr. Lin Zhangyan emphasized that this is because excessive breathing easily oxidizes the human body, excites the autonomic nerves excessively, weakens the immune and endocrine systems of the human body, and thus affects physiological metabolism.
Most importantly, in addition to the disorder of metabolic function, the wrong way of oral breathing will make a lot of air enter the intestine when breathing, stimulate the stomach, destroy the intestinal immune system, and lead to poor digestive function.
In addition, in his own clinical diagnosis experience, Dr. Lin often found that people wearing respirators generally had some side effects of "excessive breathing". Some people who wear respirators for many years and inject excessive air into their bodies are not obese and bloated, and their limbs are quite strong; But there are also some local obesity problems, such as bulging face, chest distension and protruding stomach.
Once these respirator wearers are thoroughly examined, it will be found that they are almost accompanied by symptoms such as autonomic nervous system, endocrine and digestive system disorders in addition to sleep disorders. Even though they are quite normal in diet and exercise, the higher their weight, the harder it is for them to lose weight.
Lack of oxygen can reduce hunger.
However, can you really lose weight by eating less air? In the past four or five years, many studies in Europe and America have pointed out that people living in high altitude and low oxygen environment not only lose weight faster, but also have lower body fat rate than people on the ground. For obese people who can't lose weight, it is suggested that they can be transferred to a high altitude hypoxia environment for weight loss treatment.
In 20 13, the International Association for Obesity Research (IASO) published a comprehensive review paper with the theme of "hypoxia and obesity". This paper analyzes that hypoxia environment is easy to reduce appetite, produce satiety, improve metabolic rate and increase leptin secretion, so it is helpful to lose weight and control weight. The paper points out that for obese people who can't lose weight, it is suggested that they can move to high altitude and low oxygen environment for weight loss treatment.
Reduce breathing to improve sleep
In view of this, once the human body reduces the amount of breathing and avoids sleep problems such as snoring, apnea and dreamy sleep caused by excessive breathing, the quality of sleep will naturally improve and the physique will change accordingly.
Therefore, people who need to lose weight, instead of thinking about how to eat less and exercise more, should think about how to reduce their "breathing appetite", so that they can smoke less and sleep better. In this way, we can avoid all kinds of frustrations caused by "excessive breathing" and "poor sleep" in the process of losing weight, and even lose weight.
But what can we do to improve the problem of hyperventilation? Dr. Lin Zhangyan pointed out that you can gradually reduce your breathing volume by practicing a simple "tongue-controlled breathing method" during the day. But after falling asleep at night, because you can't control your breathing pattern, wearing braces is a good way to control your breathing. At present, the design of the new anti-snoring mask can correct the open mouth breathing when sleeping and block the airflow of excessive breathing, on the other hand, it can keep the respiratory tract unobstructed and not collapse.
If you find that no matter how you control your diet and exercise hard, your weight will not drop, you might as well check your breathing capacity and sleep habits to see if the reason is here, so that you won't get fat for no reason!
Correct excessive breathing and lose weight naturally.
In addition, among Dr. Lin's outpatients, Mr. Lin, 45, who suffered from sleep disorder and severe apnea for many years, also generously shared his physical changes after reducing breathing. He mentioned that after practicing breathing less and wearing braces to sleep, not only did the apnea problem that plagued him in the past improve; I didn't control my diet and exercise deliberately. I lost 5 or 6 pounds in more than 2 months, and my belt was obviously missing a few squares. People also look more energetic and energetic.
Dr. Lin stressed that if you find that no matter how you control your diet and exercise hard, you will not lose weight. You might as well check your breathing volume and sleep habits to see if it is because of this, so that you will not be fat for no reason!