Losing Sleep & Gaining Weight (Its a Lose-Lose!)

Sleep is vital for optimal daily function and overall health. Losing as little as 30 minutes of sleep per day can have long term health consequences for both body weight and metabolism according to a new study. 

It's well known that sleep deprivation is associated with obesity and diabetes, but this latest study shows that even a mild sleep debt of only 30 minutes can have a significant effect on your metabolism.  This additive sleep dept may lead to insulin and blood sugar disruption, causing a predisposition to (or exacerbation of) type 2 diabetes.

What can you do to get better sleep?

• Avoid long naps during the day, it can disturb the normal pattern of sleep/wake cycle (power naps may be beneficial)
• Avoid stimulants, such as caffeine, nicotine and alcohol close to bed time. Alcohol is known to speed the onset of sleep, but it disrupts sleep in the second half of the night as the body metabolizes the alcohol
• Avoid large meals close to bedtime
• Establish a regular, relaxing bedtime routine
• Turn off all electronics and turn down lights 2 hours before bed, as these disrupt melatonin production
• Exercise regularly. People who exercise regularly are more likely to sleep better (even adding a 10 minute walk improves the likelihood of a good night's rest)

Infertility: The Trends

An estimated 15.5% of couples in the United States experience infertility, with that number going over 20% for couples over 35. 

There are some suggestions that fertility in the US has been declining over the past decades. Reasons include the "modernization theory", or the idea that couples are waiting longer to start their families, often until after 35, which is when fertility noticeably decreases. 

Another reason includes environmental exposures. Lead, pesticides, and endocrine-disrupting chemicals (such as BPA, pthalates, and other "xenoestrogens"), alter normal hormone functioning and lead to decreased fertility. These environmental toxins may account for the declining levels of testosterone in men, which has been steadily declining 1% per year, which is the same rate of decline seen in sperm production. 

Some studies show that despite the decreased sperm production, fertility levels have remained constant. But those numbers are no comfort to the millions of Americans struggling with starting their family. Some factors are uncontrollable. However, some factors, including exposure to environmental toxins, are more easily managed. 

Looking to decrease your environmental burden and boost your fertility? Check out these tips.

For an even more comprehensive list, check this out.