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Sleeping With Artificial Light at Night Associated With Weight Gain in Women


Amazing Vegan Mac and Cheese


BY NIH


Sleeping with a television or light on in the room may be a risk factor for gaining weight or developing obesity, according to scientists at the National Institutes of Health. The research, which was published online June 10 in JAMA Internal Medicine, is the first to find an association between any exposure to artificial light at night while sleeping and weight gain in women. The results suggest that cutting off lights at bedtime could reduce women’s chances of becoming obese.


The research team used questionnaire data from 43,722 women in the Sister Study, a cohort study that examines risk factors for breast cancer and other diseases. The participants, aged 35- 74 years, had no history of cancer or cardiovascular disease and were not shift workers, daytime sleepers, or pregnant when the study began. The study questionnaire asked whether the women slept with no light, a small nightlight, light outside of the room, or a light or television on in the room.


The scientists used weight, height, waist and hip circumference, and body mass index measurements taken at baseline, as well as self-reported information on weight at baseline and follow-up five years later. Using this information, the scientists were able to study obesity and weight gain in women exposed to artificial light at night with women who reported sleeping in dark rooms.


The results varied with the level of artificial light at night exposure. For example, using a small nightlight was not associated with weight gain, whereas women who slept with a light or television on were 17% more likely to have gained 5 kilograms, approximately 11 pounds, or more over the follow-up period. The association with having light coming from outside the room was more modest.


Also, the scientists wondered if not getting enough rest factored into the findings.


"Although poor sleep by itself was associated with obesity and weight gain, it did not explain the associations


between exposure to artificial light while sleeping and weight," said corresponding author Dale Sandler, Ph.D., chief of the Epidemiology Branch at the National Institute of Environmental


Health Sciences (NIEHS), part of NIH.


Co-author Chandra Jackson, Ph.D., head of the NIEHS Social and Environmental Determinants of Health Equity Group, is interested in racial disparities in sleep health. She notes that for many who live in urban environments, light at night is more common and should be considered. Streetlights, store front neon signs, and other light sources can suppress the sleep hormone melatonin and the natural 24-hour light-dark cycle of circadian rhythms.


"Humans are genetically adapted to a natural environment consisting of sunlight during the day and darkness at night," Jackson said. "Exposure to artificial light at night may alter hormones


and other


processes in ways that raise the risk of health conditions like obesity.


The authors acknowledge that other confounding factors could explain the associations between artificial light at night and weight gain. However, their findings did not change when analyses controlled for characteristics that may be associated with exposure to light at night. These factors included age, having an older spouse or children in the home, race, socioeconomic status, calories consumed, and physical activity. Also, the study did not include men.


Lead author Yong-Moon (Mark) Park, M.D., Ph.D., is a postdoctoral fellow in Sandler’s group. He said the research suggests a viable public health strategy to reduce obesity incidence in women.


"Unhealthy high-calorie diet and sedentary behaviors have been the most commonly cited factors to explain the continuing rise in obesity," Dr. Park said. "This study highlights the importance of artificial light at night and gives women who sleep with lights or the television on a way to improve their health."


Tis vegan mac and cheese recipe is incredibly creamy and remark- ably cheese-like! You won’t believe how delicious dairy-free mac and cheese can be. Recipe yields 2 large or 4 modest servings.


INGREDIENTS 8 ounces whole-grain macaroni elbows 1 head of broccoli, florets cut into small bites (about 1 ½ to 2 cups), optional* 1 ½ tablespoons avocado oil or extra-virgin olive oil 1 small yellow onion, chopped (about 1 ½ cups) 1 cup peeled and grated russet potato (4 ounces, about 1 small or ½ medium potato), preferably organic 3 cloves garlic, pressed or minced ½ teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon dry mustard powder ½ teaspoon fine sea salt, more to taste Small pinch of Frontier Co-op red pepper flakes ⅔ cup raw cashews** 1 cup water, more as necessary ¼ cup Frontier Co-op nutritional yeast 2 to 3 teaspoons apple cider vinegar or distilled white vinegar, to taste


biological INSTRUCTIONS


Bring a large pot of salted water to boil for the pasta. Cook according to package directions. If using broccoli, stir it into the pot when just 2 to 3 more minutes remain. Drain, and transfer the contents to a large serving bowl. Meanwhile, in a medium-to-large saucepan, warm the oil over medi- um heat. Add the onion and a pinch of salt and cook, stirring oſten, until the onion is tender and turning translucent, about 5 minutes. Add the grated potato, garlic, garlic powder, onion powder, mustard powder, salt and red pepper flakes. Stir to combine, and cook, stir- ring constantly, for about 1 minute to enhance their flavors. Add the cashews and water, and stir to combine. Let the mixture come to a simmer. Continue simmering, stirring frequently and re- ducing heat as necessary to avoid a rapid boil, until the potatoes are completely tender and cooked through, about 5 to 8 minutes. Carefully pour the mixture into a blender. Add the nutritional yeast and 2 teaspoons vinegar. Blend until the mixture is completely smooth, about 2 minutes, stopping to scrape down the sides if neces- sary. If the mixture won’t blend easily or if you would prefer a thinner consistency, add water in ¼ cup increments, blending aſter each one. Taste, and blend in additional salt until the sauce is utterly irresistible (I typically add at least another ½ teaspoon). If it needs a little more zip, add the remaining teaspoon of vinegar. Blend again. Pour the sauce into the bowl of pasta. Stir until well combined, and serve immediately. Leſtovers keep well, chilled and covered, for 3 to 4 days. Gentle reheat, adding a tiny splash of water if necessary to loosen up the sauce.


Volume 2 Number 12 Healthy Recipe


The HBCU Advocate 15


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