Can Lack of Sleep Cause Obesity?

How Lack of Sleep Contributes to Obesity and Weight Gain

There are many possible ways that lack of sleep could increase the chances of becoming obese. Obesity develops when energy intake is more than depletion. Diet and physical activity play an important role in this, but in addition, inadequate sleep may also be an equally important factor. Unfortunately, many people are not getting enough sleep.

Sleep-deprived people may be too tired to exercise or may take in more calories than those who do, clearly because they are awake longer and have more chance to eat. It’s not that if you sleep, you will lose weight, but if you are not getting enough or good quality sleep, your metabolism will not function properly.

Not getting enough sleep is common, even talked about with pride by some people, but we do pay a price for staying up late and getting up early.

Less sleep makes you more likely to eat more calories at night, your appetite increases and you are less likely to resist eatables and control portions which may lead to weight gain.

Poor food choices combined with lack of physical activity set the stage for obesity and further sleep loss.

Poor sleep completely alters the way the body responds to food.

On the other hand, starting healthy sleep habits can help your body maintain a healthy weight.

Tips for Better Sleep

Here are a few tips to keep in mind to get a good night sleep:

1. Avoid any caffeine late in the evening

2. Exercise also helps improve sleep quality.

3. Turn off all electronics – no screen time before bed

4. Make sure your bedroom is dim and quite

5. Have a bedtime routine – try to go to bed the same time daily, your body gets used to a schedule

6. Avoid big meals before bedtime – can increase the risk of heartburn, which will certainly keep you up all night.

Suffering from obesity? Looking for obesity surgery in Delhi? Schedule your appointment with us at Smart Cliniqs.

Also Read: Understanding the Causes of Obesity in Children and Adolescents

Facts About Bariatric Surgery

Essential Facts About Bariatric Surgery: Debunking Myths and Understanding Benefits

Bariatric surgery can benefit you in innumerable ways but, myths persist about the surgery and obesity. Here are some facts you should know about weight loss surgery.

Being overweight is a health problem

In our society, many people think that being overweight is an appearance issue. Obesity is a metabolic disease. Diabetes, heart disease, joint pains, breathing issues, sleep apnea, mood swings, and low energy levels are health problems that can come from being overweight. So being overweight can devastate a person’s entire quality of life.

Bariatric Surgery health benefits go beyond weight loss

Bariatric Surgery not only helps in weight loss but often improves Type2 Diabetes, Hypertension, Sleep Apnea, Cardiac issues, Reflux, Depression, and many other medical issues as well. It can also cure newly diagnosed Type 2 Diabetes. Bariatric surgery patients can live longer and healthier lives.

Unlikely to get a big scar

The two most common Bariatric surgeries involve three to five incisions that are 5mm – 15mm (approx. ½ inch). Small incisions cause less pain and reduce the recovery time. Scars affect the patients mentally and remind them the pain they went through during surgical procedures.

The risk could be almost the same as for uterus removal surgery

The surgical risk in weight loss surgery and uterus removal surgery (Hysterectomy) could be almost the same if done in a high volume Bariatric Centre (Centre of Excellence) and by a dedicated Bariatric Surgeon. The surgical risks can always be treated and resolved. The health risks of Bariatric surgery are much lower than the health risks of obesity.

Bariatric surgery- an emotional experience

Patients need to understand that there would be certain changes in their lifestyle and eating habits after the Bariatric surgery. They slowly start coping and get habitually with the routine eventually. That’s why you get psychological as well as nutritional support before undergoing weight loss surgery.

It’s a journey, not a destination

Be realistic about the time it will take to lose healthy weight. It’s not just the weighing scale that will show you your advancement but also, notice the numbers moving down on the measuring tape and the change in your fat percentage. Don’t stop the journey even when you feel like it’s not happening because your body is perpetually changing from within.

If you’re looking for the best bariatric surgery in Delhi, then consult us at Smart Cliniqs – the clinic for bariatric surgeries.

Management of Diabetes after Bariatric Surgery

Managing Diabetes After Bariatric Surgery: Postoperative Guidelines and Adjustments

Bariatric and metabolic surgery changes the anatomy of the gastrointestinal tract in a beneficial way, this alteration increases good hormones. After bariatric surgery, there is an augmented release of hormones like GLP-1 and PYY from the small intestine that leads to improvement in high blood sugar levels, effectively managing diabetes after bariatric surgery.

Since bariatric surgery is a highly efficient tool to reduce the blood sugar levels in an obese diabetic patient, there is a need for adjustment of anti-diabetes medicines in these patients post-surgery.

Moreover, there is decreased calorie intake after bariatric surgery for which dose adjustments of the anti-diabetes medicines are needed.

Before surgery, high A1C patients are usually switched over to intravenous insulin, and blood glucose is monitored at regular intervals.

The postoperative management includes:

Phases 1 and 2 are of clear liquids to a full liquid diet for 2 weeks. At this stage, the calorie Intake is about 600 to 800 kcal/day.
Phase 3 is of pureed diet.
Phase 4 consists of a soft to normal diet and the calorie intake is about 1000 to 1200 kcal/day.

In the post-operative period, blood sugar is monitored 4 hourly if in range, and every 2 hours or earlier if insulin infusion is being given.

Insulin infusion is stared if the blood sugar persistently remains above 180mg%
The patient may not require any antidiabetic agents especially those who were only on OHG agents pre-op.

Those who were on basal and parendial glucose will require insulin post-operatively, a gross rule of thumb is to half the daily requirement at discharge.
DPP4 inhibitors are a safe choice for discharge
Metformin may be withheld in CKD patients in the immediate post-op due the uncommon risk of lactic acidosis.

Sulfonylureas are relatively contra-indicated owing to their prolonged action and increased risk of hypoglycemia.

Strictly monitor urine ketones and ketoacidosis.
If urine ketones appear add 100 ml of apple juice twice a day.
On discharge, the patient is shifted to tablets along with or without basal insulin for the initial few days.

The patient is taught to measure and chart blood sugar twice daily or in a few cases thrice daily and the doses are adjusted accordingly. Subsequently, as patients lose weight, there is a further decrease in the requirement for drugs. Most of the time, almost all of the drugs are withdrawn to avoid any hypoglycemic episode. It is advised to maintain a blood sugar level between 120 to 150 mg %. Remission of diabetes is seen in close to 80% of patients who do not need any treatment. There is a continuous need for follow-up with at least 3 monthly HbA1c levels.

In patients with poorly controlled diabetes mellitus, withdrawal of drugs may precipitate ketoacidosis in the early postoperative period. These patients are monitored carefully for symptoms and signs of diabetic ketoacidosis.

GENERAL GUIDELINES

To monitor blood glucose at least twice a day with the aim to maintain it between 140 and 160mg/dl.

Tab metformin is started on day 1 of discharge if there is no nausea better still once the patient has switched over to a pureed diet. The long-acting insulin doses are reduced by 50%.

Signs and symptoms of stress hyperglycemia include frequent urination, increased thirst, blurred vision, fatigue, headache or ketoacidosis which includes fruity-smelling breath, nausea and vomiting, shortness of breath, dry mouth, weakness, confusion, coma, abdominal pain must be addressed carefully and must be monitored by watching blood gases as well as urinary stones.

Patients must be educated about signs and symptoms arising from hypoglycemic episodes (blood sugar less than 70 mg%) like shakiness, dizziness, sweating, hunger, irritability or moodiness, anxiety or nervousness, and headache.

During such episodes, the patient must take 150–200 ml of fruit juice or milk if on a liquid diet; if on solids any sweet candy. Similarly patient can take curd or yoghurt if on a pureed diet.

Such people must also take adequate protein supplements to avoid episodes of hyper or hypoglycemia.

Looking for the best bariatric surgery in Delhi for diabetes? Visit us at Smart Cliniqs.

Pre-Op Liver Shrinking Diet

The Liver Shrinking Diet: Essential Pre-Surgery Guidelines for Bariatric Patients

(FOR WEIGHT LOSS SURGERY 800 – 1000 CALORIES A DAY)

Patients need to follow this liver shrinking diet for the 14 days immediately before the surgery. It will reduce the fat and glycogen stored in your liver, make the liver smaller and allow the surgeon to perform the operation safely.

This diet is ONLY recommended before surgery and should NOT be followed at any other time as it is too restrictive.

Have three meals a day and use the ‘extra’ fruit or yoghurts as desserts or as snacks.
Try to vary the foods as much as possible during the fortnight to help make sure you are getting a good range of nutrients. It may be a good idea to start having the multivitamin and iron supplement (that you are recommended to take after surgery) while you are on this restricted diet.
Do not guess weights – use scales to measure portions accurately.
No sugar, cooking oils, margarine, butter, low-fat spread, mayonnaise or sauces are allowed.
The following drinks and flavourings are allowed freely: Water, tea and coffee (using milk from allowance), low calorie squash.
A small amount of the following can be added to food if needed: salt, lemon juice, vinegar, balsamic vinegar, garlic, herbs and spices, pepper, artificial sweeteners
Include at least 2 litres (4-5 pints) of fluid a day.

Breakfast

30g non-sugar-coated and nut-free cereal e.g. porridge oats, ready brek, bran flakes, rice crispies, special K, cornflakes, shreddies, sultana bran. OR 1½ weetabix or shredded wheat OR 1 portion of fruit OR 1 diet yoghurt OR 1 small slice of bread or roll.

Lunch and Dinner

1 small slice of bread or small roll or 2 crispbreads or 100g potato (uncooked weight) – jacket, boiled or mashed with milk from allowance, or 30g (uncooked weight) of rice, couscous, pasta or noodles.

With

100g of vegetables OR cereal bowl of salad with 1 teaspoon of low-calorie dressing (no salad cream or mayonnaise)

With

Choose ONE of the following – all are cooked weights:

150g steamed or poached fish (No batter or breadcrumb coatings) OR 50g lean meat (Trim off all fat before cooking) OR 1 large egg eg poached, boiled or scrambled with milk OR 110g Quorn or Tofu OR 25g cheese eg. cheddar, brie, stilton etc. OR 50g low-fat soft cheese eg. Philadelphia light, Laughing Cow light etc. OR 75g chicken or turkey OR 100g tinned tuna/pilchards (not in oil) OR 50g tinned salmon/sardines (not in oil)

Each day also includes:

260ml (½ pint) of skimmed or semi-skimmed milk

2 portions of fruit (one of which could be swapped for a small (150ml) glass of fruit juice)

1 diet/light/virtually fat-free yoghurt or from age frais

A portion of fruit is:

1 large fruit eg. banana, apple, pear, orange, grapefruit OR 2 small fruits eg. kiwi, plum, satsuma

OR 200g strawberries, raspberries, blueberries, blackberries, rhubarb or gooseberries OR

10 grapes or cherries, OR 100g tinned fruit in juice

Preparing for bariatric surgery? Get your liver shrinking diet plan prepared by us at Smart Cliniqs by the top nutrition counselor in Delhi.

Enjoy Vibrant Health this Holi

Celebrate Holi Smartly: Tips for a Healthy and Enjoyable Festival

Holi is a festival of vibrant colours combined with a scrumptious variety of food. Indulging in traditional recipes may ruin your healthy lifestyle regime. Here are some tips to help you enjoy the festival without keeping yourself deprived of delicious food and make you stay on track this festive season.

At SMART bariatrics, we always emphasize that you need to be smart enough to make healthy choices to feed your body. Let’s know how to keep it up this Holi!!

Stay active

Do not make the festival an excuse to miss your daily workout schedule as it helps you balance the daily calorie intake. Celebrate Holi by playing with natural colours. And also participate in outdoor games with friends and family to make the celebrations more fun.

Stay hydrated

With this ever-changing weather remind yourself to drink ample amounts of non-aerated, no-sugar liquids to stay hydrated and keep yourself energised the whole day. Coconut water, lemon water, buttermilk, vegetable juices and low-fat thandai are some of the healthy options.

Choose healthy cooking techniques

Instead of eating calorie-dense traditional foods, get inclined towards roasted, baked or grilled snacks made up of fresh veggies, paneer, tofu, soya, nuts, whole grains and pulses. As against deep-fried gujias opt for baked ones made up of whole wheat stuffed with multi-grains and nuts with added artificial sweetener instead of high khoya and sugar. Mouth-watering dahi-bhallas can also be baked and relished with low-fat curd and tamarind chutney. The traditional Thandai can also be tweaked by replacing fat-rich milk with skimmed milk, and sugar with artificial sweetener and adding musk melon, khus-khus, kesar, almonds and walnuts making it healthier. Avoid adding bhaang to it, as it is highly injurious to health.

Home-made desserts:

All festivals are incomplete without delicious desserts and being a Weight Watcher it is important for you to choose your desserts thoughtfully. Grilled pineapple, home-made fruit yoghurts, quinoa phirni, makhana-carrot kheer and ragi pancakes dressed with honey are some healthy alternatives to add to the Holi dessert list.

Make healthy savoury

We all love to eat chaat papdi but the sad part is the routine preparation which is full of fat and refined cereals. Instead of suji gol-gappas, switch to atta ones and stuff them with steamed sprouts and enjoy with home-made kanji, khaata-dhania paani or top with low-fat curd and mint-tamarind chutney. The traditional murmura bhelpuri can be replaced with puffed wheat, roasted quinoa and soyabeans crunchy mixture. You may also add lots of chopped vegetables to improve the fibre content. Dress it with lemon juice and spices as per taste.

Holi is a special celebration of the year to meet our near and dear ones. Let’s make small, little steps to be a positive change in our lives by taking care of each other’s health. Good health is the best gift you can offer to yourself and your family and friends this Holi. Do your bit, and exchange your healthy ideas with me and each other, to make this a collective effort. After all, being healthy is being smart, that is what we preach and practice at SMART Bariatrics!!

Happy Holi, revel the colours in you!!