Albert Stancod, an American doctor, is a pioneer and authoritative expert in the study of eating disorders at night. He first diagnosed the existence of eating disorder at night at 1955. Stancod pointed out that eating disorder at night is a clinical disease of hormonal imbalance caused by mental stress. Unfortunately, Stancod's discovery at that time did not attract enough attention.
In recent years, with the rapid development of social economy, the pace of life is gradually accelerating, and the mental pressure of modern people is increasing. People realize that night eating disorder is affecting more and more people unconsciously, so the importance of night eating disorder has increased.
Of course, the medical community has strict and meticulous standards for the diagnosis of night eating disorder. Therefore, those night owls who get up because they are greedy or have a bad dinner, as long as they do it occasionally, don't worry about it.
1, the desire to eat is hard to suppress
Stancod is currently a professor of psychology at the University of Pennsylvania. After years of research, he found that most patients with night eating disorder often feel stressed, sleep quality is not high, and often wake up three or four times a night. Every time I wake up, patients often go directly to the kitchen to find snacks, including biscuits, cakes or potato chips and other foods with high carbohydrate content. For patients, this desire to eat is irresistible.
Night owls absorb less calories during the day than normal people. They often skip breakfast, but during the period from around 9 pm to the next morning, they absorbed at least a quarter of the total calories of the day, and sometimes even reached half the level. In addition, they consume an average of 500 calories a day, more than normal people. So many of them are overweight.
Stancod said that if the above situation lasts for more than two months, then people should be vigilant.
2. Mental stress is the inducement.
Stancod said that people with eating disorders at night actually suffer from three kinds of disorders-eating disorders, sleep disorders and emotional disorders. At midnight, the more anxious and depressed you are, the more you eat. Stancod believes that patients subconsciously want to adjust their emotions, reduce stress and help sleep by eating. They often choose foods with high carbohydrate content, which can stimulate serotonin secretion. Compound amine is a chemical substance in human body, which can soothe the nerves and help sleep.
"I think mental stress is the cause of eating disorders at night," Stancod said. He said that 1% of obese patients are night owls. Stancod estimates that about 65,438+0.5% people in the world suffer from eating disorders at night. There are millions of patients in the United States alone, among which women are more than men, accounting for about 60%, while adolescents and children rarely get sick.
Scientists have found through experiments that some antidepressants are very helpful to 70% patients with night eating disorder.
Scientific research shows that the levels of melatonin and leptin, two hormones related to sleep and appetite, decrease in patients with eating disorders at night. At the same time, the secretion of cortisol, a hormone related to mental stress, increased. This means that patients can promote sleep and reduce hunger by taking melatonin and leptin.
The harm of night eating disorder to patients is obvious. Stancod said: "Eating is no longer a pleasure for them, but an irresistible impulse."
In the dead of night, you toss and turn in bed and can't sleep for a long time. At this time, maybe you will remember to eat something, relax, and then have a good sleep naturally-do you often have the urge to get up in the middle of the night and rummage around in the kitchen for food? If the answer is "yes" or even "often", then you may need to be vigilant. Scientists tell us that this irresistible impulse to eat in the middle of the night may be not only a habit, but also a pathological state. Studies show that about 1.5% people in the world suffer from this psychological disorder called "night eating disorder", but most people know little about this disorder, or even have never heard of it. Four kinds of water cannot be drunk in the morning.
1, tap water
Some people are used to getting up in the morning, turning on the tap and drinking a glass of tap water, which is not right. The tap water that has been stopped all night and the tap water in the water pipe are still. This water, the metal pipe wall and metal cavity of the faucet will produce hydration reaction, forming metal polluted water, and the residual microorganisms in tap water will also multiply in large quantities. This kind of water contains a lot of substances harmful to human body, and may also contain Legionella, an acute respiratory infectious disease that threatens human health. So when you turn on the tap in the morning, the tap water that comes out at first is inedible stagnant water. People who have this habit should correct it immediately so as not to damage their health.
Step 2 drink
It is best not to drink juice, cola, soda, coffee, milk and other drinks in the first glass of water in the morning. Most carbonated drinks such as soda and cola contain citric acid, which will accelerate the excretion of calcium during metabolism and reduce the content of calcium in blood. Long-term drinking will lead to calcium deficiency. Other drinks are good for urination. Drinking water in the morning can not only effectively replenish the water that the body lacks, but also increase the collective demand for water, resulting in water shortage in the body. Fruit juice, milk and coffee should not be used as the first cup of drinks in the morning, because these substances can not provide the most needed water for the body at this time, but also make the body digest and absorb the gastrointestinal tract in a state of water shortage, which is not conducive to health. Therefore, everyone should remember that the above four kinds of water are not allowed to be drunk in the morning for their own health.
3. Long-term boiled water
If boiled water is left for a long time, the nitrogen-containing organic matter in it will be continuously decomposed into nitrite. In particular, boiled water stored for a long time is bound to be contaminated by bacteria. At this time, the decomposition of nitrogen-containing organic matter will be accelerated and more nitrite will be formed. After drinking such water, nitrite will combine with hemoglobin and affect the oxygen transmission function of blood. Therefore, in the thermos, the residual water that has been boiled for many days and the water that has been boiled for a long time on the stove have changed their composition and cannot be drunk. You should drink boiled water for no more than 24 hours. In addition, bottled and barreled purified water and mineral water should not be stored for too long. Bottled or barreled purified water and mineral water should not be drunk for more than 3 days.
4. Salt water
Some people think that drinking light salt water is good for health, so drinking light salt water in the morning is really wrong. Drinking light salt water is good for your health. It is necessary to replenish water after sweating in summer, but replenishing water in the morning is not only useless, but also a wrong practice that harms your health. According to physiological research, people don't drink water during the whole night's sleep, but breathing, perspiration and urination are all going on, and these physiological activities consume a lot of water. When I got up in the morning, my blood had become concentrated. At this time, if you drink a certain amount of boiled water, you can quickly dilute the blood and correct hypertonic dehydration at night. Drinking salty boiled water will aggravate hypertonic dehydration and make people thirsty. What's more, the morning is the first peak of human blood pressure rise. Drinking salt and boiled water will raise blood pressure and endanger health.
Good habits after getting up
Taking a bath in the morning is a good habit. Generally speaking, bathing in the morning is not a habit of China people, but it does help to promote more vigorous blood circulation, and the clean feeling and the fragrance of bathing itself can adjust the mood and make the spirit more full.
It is a good habit to defecate in the morning. Once this good habit is formed, you will benefit for life. If you don't have this habit, don't worry, try to cultivate it, for example, eat more high-fiber foods, such as coarse grains such as cabbage and sweet potato, and go to the toilet after getting up in the morning with or without it. Over time, habits will become natural.
It is a good habit to get up slowly in the morning. Cheer up is a last resort. Try not to jerk, which will make blood upwelling, cause sudden changes in blood pressure and cause dizziness and other symptoms. A better way is to stay up late after opening your eyes, lie in bed and exercise your limbs and head, and get up after 5 minutes. If you have difficulty getting up, you can do some stretching exercises with your eyes closed, which will be very helpful for waking up. For example: the left and right knees are bent separately and lean hard to the other side of the body; Hold your chest with both hands and one knee 10 second; Lie on your back, straighten your hands as far back as possible, inhale through your nose, exhale through your mouth, and keep your body still for 5 seconds.
Four things to do after getting up.
1. Rinse with warm water
After a night's sleep, the bacteria in the mouth will multiply in large numbers. After getting up early, gargling can remove most pathogenic microorganisms in the mouth in time, eliminate pathogenic bacteria in the bud and prevent the occurrence of various diseases. According to the survey, the proportion of people who gargle in the morning suffering from periodontitis, dental caries, upper respiratory tract infection, pneumonia, bronchitis and other diseases is significantly lower than that of people who do not have this habit. It is not advisable to gargle with salt water in the morning, because salt water will kill bacteria in the oral cavity, destroy the oral mucosa with defensive function and create conditions for the rapid recovery of bacteria.
Drink a glass of warm water.
Getting up every morning and drinking a glass of water before meals is not only compensation for the body, but also an effective purification. The food in the stomach has been emptied in the morning, and the water stays in the stomach for a short time. Except for a small amount, more than 80% is absorbed into the blood in the small intestine. New drinking water can promote the whole body to vomit the old and absorb the new, wash the body, remove pollution and ensure the metabolism of cells. For the elderly, it can dilute blood, reduce blood viscosity, promote blood circulation and prevent cardiovascular and cerebrovascular diseases.
Soak your face in cold water.
Soaking your face with cold water is an effective exercise for the mucosal blood vessels of the upper respiratory tract, which can enhance your resistance, reduce colds and reduce facial wrinkles. The exercise method of soaking face in cold water is best to start from the end of summer. After gargling and brushing your teeth every morning, put 70% to 80% cold water in the washbasin, take a deep breath, then bend down and immerse your face in cold water (water should not pass through your ears), slowly exhale the air inhaled in the water with your nose, then lift your head out of the water and inhale, repeat 10-20 times, and then rub it back and forth on your cheeks, forehead and neck with a warm towel until your skin turns red.
Open the window ventilation
According to statistics, some bacteria and viruses can float for up to 30 hours in a room with poor air circulation. Open the window in the morning to ventilate, the dirty air will be driven away in time, and it is difficult for all kinds of bacteria and viruses to reproduce and survive. This will not only keep the air fresh, but also prevent respiratory infection. It is worth noting that if you are close to heavily polluted residential areas such as roadsides and factories, it is best to open the window after 9 am. At this time, as the temperature rises, the harmful gases deposited at the bottom of the atmosphere have gradually dispersed, the concentration has decreased, and the cleanliness of the air has improved. 1, no hunger after getting up in the morning.
If you suffer from midnight snack, you probably have no appetite when you wake up in the morning, and you probably go out without breakfast.
2. Overeating at night
Contrary to having no appetite during the day, if you have an eating disorder at night, you will feel very hungry and overeat at at night. You may eat more after dinner than after dinner.
3. It's hard to fall asleep
If you have an eating disorder at night, you may find it difficult to fall asleep and toss and turn in bed for half an hour or more every night.
4. Wake up late at night to find something to eat
As a night owl, even if I fall asleep, I will wake up in the middle of the night and have to eat something to fall asleep again.
Step 5 feel depressed
Besides eating and sleeping disorders, night owls may feel bad or stressed.