Stating that there may be a relationship between inadequate sleep and obesity, experts point out that sleeping in a bright environment or in front of the television disrupts sleep quality and regularity by reducing melatonin release. Stating that melatonin, a hormone that regenerates cells, regulates the immune system and delays aging, is secreted at night, experts emphasize that the body clock should be set correctly.
Prof. Dr. Defne Kaya, Head of Üsküdar University Physiotherapy and Rehabilitation Department, said that research has revealed the relationship between sleep and obesity.
Between 02:00-04:00 melatonin is at the highest level
Stating that melatonin is a hormone that regenerates cells, regulates the immune system, regulates the body's biological rhythm, anti-oxidant and anti-aging, Prof. Dr. Defne Kaya said, "The production and release of this hormone starts with darkness and ends with light. Secreted between 23.00-5.00 hours, melatonin reaches its highest values between 02.00-04.00. Prolonged brightness or sudden exposure to light stops melatonin production. Melatonin has the ability to increase growth hormone. Growth hormone is a hormone secreted from the anterior pituitary gland that stimulates growth, cell production and renewal in humans and animals."
Sleep that cannot deepen increases the risk of obesity
Stating that if the biological rhythm, that is, the body clock, cannot be adjusted correctly, many problems such as insomnia, fatigue, loss of appetite, indigestion, loss of mental and physical performance, prolonged reaction time, and decreased memory are encountered, Prof. Dr. Defne Kaya said: "A new study has shown that there may be a relationship between obesity and sleep that cannot deepen due to sleeping late and waking up early. Sleeping in a bright environment or in front of the television disrupts sleep quality and regularity by reducing melatonin release, negatively affects the circadian rhythm (the repetition of biochemical, physiological and behavioral rhythms caused by the earth's rotation around its axis for about 24 hours), and all these increase the risk of obesity."
Sleeping in front of television is risky
Stating that sleeping in front of the television leads to an increase in body mass index (BMI), Prof. Dr. Defne Kaya said, "First of all, we should check whether BMI, which is obtained by dividing our body weight by the square of our height, is within normal limits. Ideal BMI: 19-24 for 19-24 years; 20-25 for 25-34 years; 21-26 for 35-44 years; 22-27 for 45-54 years and 24-29 for over 65 years. I would like to state that every 10 cm enlargement in the waist circumference and every 5 kg increase in our weight causes a 5 unit increase in BMI."
Alcohol, smoking and malnutrition should be avoided
Prof. Dr. Defne Kaya said, "A high-calorie diet, a life away from exercise and sports increases the incidence of obesity and, in relation to this, the risk of cancer." Prof. Dr. Defne Kaya said, "In order to activate the darkness hormone, it is important to stay away from alcohol, smoking and malnutrition and to ensure sleep hygiene. Aerobic exercise, which provides the release of growth hormone, can also be recommended both by providing fat burning-weight control and due to the regenerating and protective effect of growth hormone."
At least 150 minutes of exercise per week is a must
Prof. Dr. Defne Kaya stated that a person who exercises for 30-45 minutes daily a few times a week is still considered sedentary (sedentary lifestyle with minimal physical activity) if he spends all the rest of his time sitting:
"You should do aerobic exercise such as brisk walking, swimming, jogging, cycling, tennis, nature walks and climbing, basketball, volleyball, soccer or high-intensity interval training (HIIT) that will increase heart rate for at least 150 minutes a week. The intensity of aerobic exercise should be individualized and planned according to the individual's heart rate and general health. Current technologies enable the determination of aerobic exercise level with the most accurate analysis with the cardiopulmonary exercise test (CPET) device."
Healthy exercise plan
Prof. Dr. Defne Kaya, who suggested a healthy exercise plan, said:
"If you want to restore your body to health or protect your health, you should follow a program that will work both your heart and your muscles. Increasing your heart rate alone is not enough, you should definitely add your muscles to your strength training so that your fat burning accelerates.
At least 150 minutes of moderate aerobic activity per week and strengthening exercises for large muscle groups 2-3 days a week.
At least 75 minutes of high intensity aerobic activity per week and strengthening exercises for large muscle groups 2-3 days per week.
You can mix moderate and high intensity aerobic exercises: You can walk or run briskly for 30 minutes two days a week. You should also do strengthening exercises for large muscle groups 2-3 days a week.
Be sure to consult your physiotherapist to get a correct, most appropriate, effective exercise prescription that will positively affect your health and to develop the exercise program regularly."