Sleep and Micronutrients
We all want better sleep, right? What if you could lose weight while getting better sleep? Sounds too good to be true, but it's not!
Often, our focus is on reaching our macronutrients throughout the day and we forget about our micronutrients. These cannot be overlooked.
"Nutrient deficiency will lead to persistent overeating (which will lead to poor sleep and overall health)." -Shawn Stevenson, Sleep Smarter, 2016.
When we are hungry and craving unhealthy foods, our bodies are crying for help (i.e. more nourishment)! Typically, those missing nutrients are B12, potassium, magnesium, Vitamin C, and selenium. We continue to eat because our bodies are signaling a nutrient deficiency, but we aren't eating the right things, so we get stuck in this vicious cycle.
**Poor nutrition choices lead to poor sleep, which then leads to poor eating choices.**
How to we break free of this cycle?
Focus on your micronutrients! Set a goal to hit your major micronutrients each day. The hardest ones to reach, that make the most impact, are magnesium, selenium, calcium, iron, potassium. Log your meals in a program like Cronometer or MyFitnessPal to see how much you're getting, then shoot to have a bit more each day.
Healthy, nutritious foods stimulate leptin production, a hormone that regulates the balance of energy and has the ability to limit hunger signals. Add in as many whole foods to your diet as possible. Fruits, vegetables, legumes, whole grains (when tolerable), nuts, seeds, and spices are all excellent options!
When you begin to feel hungry, think about WHY you're hungry. Did you have a well-rounded meal for breakfast/lunch/dinner? You may have missed some key nutrients and your body is signaling for help.
Include FATS in each meal, but make sure they're HEALTHY fats! Avocados, coconut, seeds, nuts, nut butter, extra virgin olive oil, avocado oil, coconut oil are the best. These fats will aid in sleep, getting fuel to your brain and regulating sleep hormones. Fats can also keep you feeling full longer, quieting some of your hunger cues.
Better sleep is within reach. We will revisit better sleep habits in the coming weeks and months, but for now, try these tips for improved snoozing
More information can be found in the book Sleep Better by Shawn Stevenson, 2016.