INFINITY News: Is it true that lack of sleep increases the risk of diabetes? A clear explanation of the causes and countermeasures! #Diabetes #Sleep #Health
Video explanation
Does lack of sleep increase your risk of diabetes? It's not just about diet - it's important to know
Hello everyone! I'm John. I'm sure many of you are busy with work, housework, and studying every day. Do you find yourself cutting down on your sleep time? In fact, that "little bit of sleep deprivation" may have a big impact on your future health. This time, I would like to talk about the deep relationship between "type 2 diabetes" and sleep in an easy-to-understand way, even for beginners.
What is type 2 diabetes anyway?
You may have heard of the word "diabetes." Among the various types, "type 2 diabetes" is one that is often closely related to our lifestyle habits.
Simply put, it is a disease in which the hormone "insulin" in the body does not work properly or is not produced in sufficient amounts, making it difficult to process sugar (blood sugar) in the blood. Insulin is like a "key" that allows sugar taken from food to be absorbed into cells as energy. If this key does not work properly, sugar will overflow into the blood.
In the past, it was called a "disease of the wealthy," but now it has become a common illness that can occur to anyone, caused by changes in diet or lack of exercise.
The surprising link between lack of sleep and diabetes
Many people may think, "Isn't diabetes caused by overeating or eating too many sweets?" Of course, diet is very important. However, in fact,Sleep is just as importantThis is what recent research has revealed.
So why does lack of sleep increase your risk of diabetes? There are several thought to be reasons.
- Insulin becomes less effective (insulin resistance)
Continuing lack of sleep can lead to a condition called "insulin resistance," in which insulin's "key" function becomes impaired. It's like your body becomes insensitive to insulin. When this happens, your pancreas tries to produce more insulin to lower blood sugar levels, but it eventually becomes exhausted and is no longer able to produce enough insulin. - Hormonal imbalance that controls appetite
Our bodies have a hormone called ghrelin that stimulates appetite and a hormone called leptin that suppresses appetite. It is said that lack of sleep tends to increase ghrelin and decrease leptin. In other words,You feel hungry more easily and have a harder time feeling fullThis can increase the likelihood of you overeating, especially when you crave high-calorie or sweet foods. - Increased stress hormones
Lack of sleep is a kind of stress state for the body. When you feel stressed, a stress hormone called "cortisol" is secreted. This cortisol has the effect of raising blood sugar levels, so chronic lack of sleep is one of the factors that makes it difficult to control blood sugar levels.
In this way, lack of sleep makes blood sugar levels more likely to rise through various mechanisms in the body. As pointed out in the original article, this isIt can happen even to people who are careful about their diet.So you need to be careful.
So how much sleep should I get?
The ideal amount of sleep varies from person to person, but generally speaking,7 to 8 hours for adultsIt is recommended to sleep for 10 minutes or so. Of course, not only the length but also the quality of sleep is important. The ideal situation is to sleep soundly and wake up refreshed in the morning.
You may be thinking, "I'm too busy to sleep that much...", but it's important to be conscious of improving your sleep even a little, such as by trying to sleep 30 minutes longer each day, or going to bed and waking up at about the same time every day as much as possible, instead of catching up on sleep on the weekend.
Tips for a good night's sleep
Here are some things you can do today to get better quality sleep:
- Go to bed and wake up at the same time every day: This is the basis for adjusting your body clock. Try not to deviate too much from your weekday schedule on weekends.
- Avoid caffeine and alcohol before bed: Caffeine in coffee and tea, and alcoholic beverages can reduce the quality of your sleep. Be especially careful about drinking alcohol 4 hours before you go to bed.
- A comfortable sleeping environment: Ideally, you should have a dark, quiet room with a temperature and humidity level that is comfortable for you. Choose bedding that suits your body.
- Avoid using your smartphone or computer before going to bed: The blue light emitted from screens keeps your brain awake. It is recommended to avoid looking at screens for an hour before going to bed.
- Make light exercise a habit: Moderate exercise during the day can help you fall asleep, but avoid strenuous exercise right before bedtime.
- Make time to relax: It's also good to take a relaxing warm bath, do some light stretching, or listen to your favorite music.
Is it not enough to just pay attention to your diet?
The point this time is"Diet is not the only factor determining your risk of diabetes"So no matter how healthy your diet is, poor sleep can increase your risk of developing type 2 diabetes.
Of course, a balanced diet is the foundation of good health, but in addition to that, getting enough quality sleep can help you to more effectively prevent diabetes and maintain a healthy body.
John's comment
After reading this article, I was reminded how important sleep really is. Our bodies carry out a lot of maintenance work while we sleep. I know you may be busy every day, but I want to make sure to take the time to sleep and look after your body. I hope everyone will try to get as much quality sleep as possible starting today!
This article is based on the following original articles and is summarized from the author's perspective:
This Can Raise Your Risk Of Type 2 Diabetes (Regardless Of
Diet)