When most people think about reducing their risk of diabetes, their thoughts immediately turn to nutrition. Although it is true that the foods you eat have a significant impact on your blood sugar levels and insulin control. But they are not the only factor you should pay attention to.
ContentLink between lack of sleep and risk of diabetesTips on how to sleep better to reduce your risk of diabetes
New research suggests your sleep patterns may also influence your risk of type 2 diabetes – regardless of what's on your plate. WomanEL believes that it is important to talk about this, so here are the scientists' conclusions.
Link between lack of sleep and diabetes risk
A new study published in the journal Diabetes and Endocrinology found that people who sleep an average of five hours a night have a 16% higher risk of developing type 2 diabetes. Those who slept three to four hours had a 41% increased risk.
Researchers looked at data from 247,000 adults enrolled in the UK Biobank, with an average age of 55. They divided the participants into categories. Normal sleep patterns (seven to eight hours a day), light short (six hours), moderately short (five hours) and extremely short (three to four hours a day).
They then rated food choices such as consumption of red meat, processed meat, fruits, vegetables and fish to give them a “healthy eating score” ranging from 0 (unhealthiest) to 5 (healthiest).
< p>They found that people with the healthiest diets had a 25% reduced risk of developing type 2 diabetes. Interestingly, however, people who ate a more nutritious diet still had an increased risk of developing type 2 diabetes if they regularly slept too little.
It's not entirely clear why there is such a strong correlation between sleep and diabetes risk. Researchers suspect that this may be caused by a variety of mechanisms, including impaired cell sensitivity to insulin, increased activity of the sympathetic nervous system, changes in the composition of the gut microbiota, and more.
These findings shed light on two fundamental pillars of human health: adequate sleep and healthy eating. Scientists are convinced that both sleep and nutrition play a critical role in maintaining health and are most effective when combined.
Tips on how to sleep better to reduce your risk of diabetes
How to sleep better at night, Source: freepik.com
If you're consistently sleeping less than your body needs and want to change something, there are a number of things you can try:
- Optimize your sleeping space: Keeping your bedroom cool, dark, and quiet can make a big difference. the quality of your sleep.
- Try a magnesium supplement: Some types of magnesium supplements have been shown to promote quality rest without drowsiness the next day.
- Stick to the same bedtime. When it comes to sleep, consistency is key. Going to bed and waking up at approximately the same time each day (if possible) can help regulate your natural sleep-wake cycle.
- Don't wait to get help. If you notice that you just can't consistently sleep well, whether it be quality or quantity, don't wait to see your doctor for help.
Don't forget to exercise, too! Find out which workout is effective for joints, diabetes and more.
