The Risk Factor for Diabetes that No One Talks About

Photo Credit: by Pavel Danilyuk, Pexels.com

We all know about the usual suspects leading to diabetes risk, but many overlook an important one, especially since it is one that can be modified. Sleep, something we all need but often don’t get enough of—plays a much bigger role in our health than most of us realize. If we miss a good night's sleep here and there, we often don’t think much of it (except for the grogginess we feel during the day), but poor sleep can have serious consequences for our bodies. The answer lies in the intricate connection between sleep, our body’s internal clock (known as the circadian rhythm), and how our metabolism functions. In fact, sleep deprivation poses an increased risk for diabetes mellitus.

In this article, we’ll dive into the fascinating relationship between sleep and diabetes, exploring how disrupted sleep patterns, whether from late nights, irregular schedules, or night shifts, can throw our bodies out of sync and increase the likelihood of blood sugar imbalances. Whether you’re curious about how your sleep habits might be affecting your health or looking for ways to protect yourself, this is a topic worth losing some sleep over–just not too much!

SLEEP DEPRIVATION AND DIABETES RISK

Let’s break down how this happens:

1.Reduced Insulin Sensitivity

When you don’t get enough sleep, your body becomes less responsive to insulin, the hormone responsible for regulating blood sugar. Studies reveal that even short-term sleep deprivation can lead to decreased insulin sensitivity in muscle and fat cells, making it harder for your body to use glucose effectively. It’s almost as if your cells become sleep deprived too and don’t respond to insulin like they do when they're not tired.

2. Elevated Stress Hormones

Lack of sleep also triggers an increase in stress hormones like cortisol. Your body interprets lack of sleep as something dangerous that it needs to defend in order to survive, so it ramps up production of cortisol. Elevated cortisol levels interfere with insulin’s ability to lower blood sugar, leading to higher glucose levels in the bloodstream. This is partly due to increased conversion of glucose into fat in a way to “preserve energy for that dangerous situation” your body thinks you are going through that is causing lack of sleep.

3. Poor Food Choices

Sleep deprivation affects hunger-regulating hormones, increasing ghrelin (which boosts appetite) and decreasing leptin (which signals fullness). This imbalance often leads to overeating, particularly of high-sugar and high-fat foods, further exacerbating blood sugar issues. Again, this is your body thinking it needs to prepare for danger so it makes you more hungry in an effort to store fat for the energy it needs for the ensuing “combat.”

4. Long-Term Diabetes Risk

Chronic sleep deprivation has been linked to a significantly higher risk of developing prediabetes and type 2 diabetes. The disruption of glucose metabolism combined with poor dietary habits creates a cycle that can lead to long-term metabolic dysfunction.

Glucose metabolism and diet

Circadian rhythm and diabetes risk

CIRCADIAN RHYTHM DISRUPTION AND GLUCOSE METABOLISM. DOES WHEN YOU SLEEP MATTER?

Have you ever noticed how your energy levels, hunger, and even mood seem to follow a daily rhythm? That’s your circadian rhythm at work—a 24-hour internal clock that keeps your body in sync with the day-night cycle. This biological clock doesn’t just dictate when you feel sleepy or awake; it also plays an important role in regulating your metabolism, including how your body processes glucose. It helps coordinate the release of hormones like insulin, which is essential for moving glucose from your bloodstream into your cells for energy. When this rhythm is disrupted, your body’s ability to manage blood sugar can go haywire. Research shows that circadian misalignment can impair the function of beta cells in the pancreas (the ones responsible for producing insulin) and reduce insulin sensitivity in your muscles and tissues.

Circadian rhythm and diabetes risk

Even more fascinating is how this disruption affects glucose metabolism at different times of the day. For example, studies have found that eating late at night—when your body’s circadian rhythm is naturally winding down—can lead to higher blood sugar spikes compared to eating the same meal earlier in the day. Over time, these disruptions can increase the risk of prediabetes and type 2 diabetes. Not only does eating late increase diabetes risk, it can increase your risk of developing precancerous colon polyps.

Timing of dinner and glucose metabolism

Late Eating Linked to Higher Risk for Colorectal Cancer

NIGHT SHIFT WORK AND DIABETES

Night shift work is a reality for millions of people, but it can pose significant challenges to our health. One of the most concerning is the increased risk of type 2 diabetes. The irregular hours and disruption to the body’s natural circadian rhythm can wreak havoc on glucose metabolism, making it harder for the body to regulate blood sugar. Here are the 2 key points one should be aware of:

Circadian Misalignment and Glucose Control

● As we learned earlier, night shift work forces the body to operate against its natural circadian rhythm, leading to misalignment between internal biological clocks and external schedules. This disruption impairs insulin secretion and reduces insulin sensitivity, making it harder for the body to manage blood sugar levels effectively. Studies show that this misalignment can lead to higher fasting and postprandial glucose levels, even in healthy individuals.

Physiology and disease

Reduced Glucose Tolerance at Night

● The body’s ability to process glucose varies throughout the day, with glucose tolerance being naturally lower in the evening and night. For night shift workers, eating during these hours exacerbates blood sugar spikes because the circadian system is less effective at regulating glucose metabolism during this time. This effect is compounded by reduced pancreatic beta-cell function at night.

Circadian rhythm and glucose

BEHAVIORAL AND LIFESTYLE FACTORS

What a lot of us fail to realize is; sleep and lifestyle behaviors are interconnected. Improving sleep quality and maintaining healthy habits can significantly reduce diabetes risk. Poor sleep, on the other hand, can trigger a cascade of unhealthy behaviors that further increase the risk of type 2 diabetes. They can contribute to:

1. Unhealthy Eating Patterns

2. Weight Gain and Obesity

3. Reduced Physical Activity

4. Erratic Sleep Schedules

5. Increased Stress/cortisol Levels

REMEDIES/ OPTIONSM

So what is the solution if you’re already dealing with diabetes or type 2 diabetes-related issues? Well, there are some lifestyle modifications as well as pharmacological treatments that are available. While lifestyle changes can significantly improve blood sugar control, medications sometimes are essential for many individuals to maintain optimal glucose levels. Let’s take a look at both options:

Dietary Adjustments:

● Incorporate high-fiber foods like whole grains, vegetables, and legumes to stabilize blood sugar.

● Add cinnamon, which has shown potential in lowering glucose uptake from the digestive tract.

● Consume polyphenol-rich foods (e.g., green tea, olive oil) for potential blood sugar and cholesterol benefits.

● If you must have something sweet, eat it after your plant based fibers and animal protein so that your body’s response is not a dramatic glucose and insulin spike.

Exercise:

● Regular physical activity improves insulin sensitivity and helps lower blood sugar naturally. Taking a simple 10 to 20 minute walk after each meal greatly reduces glucose spikes in the bloodstream, because the body is able to utilize the glucose for muscle energy than when you sleep or stay inactive after a meal.

Herbal Supplements:

● Fenugreek: May reduce blood sugar and A1C levels but should be used cautiously.

● Berberine: Shown to decrease blood sugar but can interact with medications.

● Ginseng: Offers glucose-lowering effects but may cause side effects like anxiety or high blood pressure.

MEDICATIONS

Metformin: First-line treatment for type 2 diabetes; reduces glucose production in the liver and improves insulin sensitivity.

Metformin

DPP-4 Inhibitors: Help the pancreas produce more insulin without causing hypoglycemia.

Januvia

SGLT-2 Inhibitors: Promote glucose excretion through urine and offer cardiovascular benefits.

Farxiga

Insulin: Essential for type 1 diabetes and some cases of type 2 diabetes to regulate blood sugar levels.

GLP-1 Receptor Agonists: Slow digestion, reduce appetite, and improve insulin production.

Rybelsus

As always, discuss with your doctor all the treatment options that are available to you so you can make an educated decision on ways to manage your insulin resistance or diabetes.

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