Often staying up late is more likely to lack nutrition?

Staying up late is prone to listlessness, slow response, difficulty concentrating, decreased learning and work efficiency, depression and sadness, lack of motivation, and low immunity. We are all familiar with the hazards of staying up late.

In addition, staying up late and not getting enough sleep for 7 hours a day can also increase the risk of high blood pressure, type 2 diabetes, heart disease, depression, and obesity.

Why is it easy to get fat when staying up late?

Many friends are concerned about this point, so let's interpret it. The study found that the mechanism may be the following four.

1. Our eating behavior is regulated by many hormones. For example, leptin can suppress appetite, and ghrelin can promote appetite, and lack of sleep will not only reduce the level of leptin in the body, but also increase the level of ghrelin, so it is easy to stay up late. It's appetizing.

A short-term study of 10 men showed that after only 2 days of sleep deprivation, the level of leptin was reduced by 18%, and the level of ghrelin increased by 28%, and the appetite caused by this increased, and they were more inclined to choose high-carbohydrate water. And high-energy food.

2. The time spent awake becomes longer, and the chance of eating increases. In addition, I rarely eat regular meals late at night and early in the morning, but eat various snacks with high carbon water and high energy.

3. After lack of sleep, the reward pathways in the body are more active when eating. Eating makes people happy and easier to eat more.

4. If you don't have enough sleep, you tend to be listless the next day, and you don't want to exercise. The energy consumed by reducing the amount of activity will naturally be less.

What nutrients are easy to lack when staying up late?

Let's look at a survey first.

A study published in the journal “nutrients” in 2019[6] analyzed the monitoring data of the US National Health and Nutrition Survey (2005-2016) and found that compared with people who sleep 7 hours a day, they don’t get 7 hours of sleep. Of people, the intake of vitamin A, C, D, E, calcium, and magnesium is lower, and there is a significant difference between the two.

In addition, staying up late will also increase the consumption of vitamin C, vitamin E, and B vitamins. This is because: Staying up late is the same as stress, it will stimulate the body to produce a stress response, leading to increased levels of cortisol and catecholamines in the body.

A large amount of cortisol has a certain cytotoxic effect, and vitamin C can regulate the concentration of cortisol in the plasma, thereby reducing the side effects of increased cortisol; increased levels of catecholamines will aggravate lipid peroxidation in the body, vitamin C, vitamins E will participate in anti-oxidation, so staying up late will increase the consumption of vitamin C and vitamin E.

As for the B vitamins, some of them can nourish nerves, maintain the excitability of nerves and muscles, and some participate in energy metabolism. Staying up late is a laborious task, so more B vitamins are consumed.

Furthermore, a study of nearly 20,000 adults in the United States and China found that people who sleep only 6 hours a night are more likely to be dehydrated than those who sleep 8 hours a night.

As for the mechanism, it may be because the body produces antidiuretic hormones after falling asleep, which reduces drainage through breathing and skin. However, if sleep is interrupted or lack of sleep, this natural process will be disrupted and water loss will increase.

In addition, I have a personal experience. If I stay up late, I usually go to the toilet several times before going to bed, but if I don’t stay up late, I basically go to the toilet before going to bed, and then get up again at night. I don't know if other friends who stay up late have this experience. If everyone is like this, this may also be a reason for lack of sleep and water shortage.

To sum it up: If you often stay up late, you should pay special attention to the supplement of vitamins A, C, D, E, calcium, magnesium, B vitamins and water.

How to supplement nutrition when staying up late?

1. Supplement Vitamin A and C:

There are vegetables every meal, enough to eat 300-500 grams a day, dark vegetables account for at least half, and about 100 grams of leafy vegetables that are cooked with more punch.

There are fruits every day, enough to eat 200-350 grams a day, one kiwi fruit is 100 grams.

2. Vitamin D supplementation:

It is recommended to directly prepare supplements, 400IU per day.

3. Supplement vitamin E and magnesium:

Green leafy vegetables are rich in content. In addition, corn germ oil, soybean oil, and peanut oil are rich in vitamin E. Millet, buckwheat, oats, and beans are also rich in magnesium.

4. Calcium supplement:

300-500ml of milk a day, 1 fist of leafy greens, 5 pieces of tofu (mahjong size) or 1 fist of shredded tofu.

5. Vitamin B:

Vitamin B1 is most likely to be deficient. It is recommended that coarse grains account for 1/3 to 1/2 of the staple food to make up.

6. Water:

At least 1700 ml per day for men and 1500 ml per day for women. Drink more when staying up late. Compared with other nutrients, this is the easiest nutrition to supplement.

If the diet is not balanced, you can also supplement compound nutrients.

Staying up late hurts the body, and more attention should be paid to nutritional supplements; however, studies have found that staying up late is easier to choose high-energy and low-quality foods, and the diet is even more unreasonable. This is really a vicious circle.