One Sure Way to Avert Sleep Loss Induced Diabetes

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Regrettably, one side effect of frequent insufficient sleep episodes is the potential for development of Type 2 diabetes.

In fact, a study of 54,000 adults, reported that those who slept less than 6 hours or more than 9 hours are significantly more likely to develop Type 2 diabetes.

In addition, a meta-analysis of 11 studies reported that the risk of Type 2 diabetes goes up as sleep durations become shorter as well as when they become longer. In fact, the risk of getting Type 2 diabetes was least with regular 7 to 8 hours of sleep.

Finally, four large studies reported a strong relationship between frequent sleep loss and risk of developing diabetes.

Above all, studies show that those who don’t get enough sleep take up to 40% longer to properly regulate blood sugar after a high-carb meal. As a result, over time, the pancreas are subjected to added stress. And this can lead to Type 2 diabetes.

First and foremost, insulin is a hormone produced by the pancreas to regulate the amount of glucose in blood. So, when the pancreas produce less insulin, the blood ends up containing too much sugar. Which over time causes diabetes.

Insulin sensitivity refers to how sensitive the body’s cells are in response to insulin. Doctors generally consider high insulin sensitivity to be healthy. As a consequence, when insulin sensitivity drops, blood sugar levels rise. Which, in turn, results in weight gain as well as metabolic disorders. In fact, metabolic disorders can affect sleep habits, with both fatigue and insomnia being the initial symptoms of diseases such as Type 2 diabetes.

But there is hope. In fact, a combination of aerobic exercise with resistance training has the potential to prevent or at least delay the onset of Type 2 diabetes. Moreover, a study, published in the Journal of Diabetes Investigations, reported that Japanese women who engaged in aerobic workouts and weight resistance training developed Type 2 diabetes less often than those who worked out less frequently.

Meanwhile, the study included 10,680 women with an average age of 57.8 and a mean BMI of 23.2 kg/m2. Also, the women did 24 minutes of combined aerobic workout and resistance training with 6 minutes of stretching.

Moreover, the women were divided in four groups based on how frequently they worked out.

  • First of all, women who worked out the most (67-125 sessions over a period of 5 months) had the lowest risk of diabetes
  • Next, women in the second-highest group (55-66 sessions over a period of 5 months) also had low risk of diabetes
  • Finally, women in the third-high group (42-54 sessions over a period of 5 months) had similar risks of getting Type 2 diabetes as those who worked out the least (1-41 sessions over a period of 5 months)

Incidentally, for all of the women, researchers found a negative linear relationship between training frequency and risk of Type 2 diabetes. Accordingly, the more they worked out the lower the risk of developing Type 2 diabetes.

Also, for a given amount of workout, researchers found that women with lower BMI had a lower risk of developing Type 2 diabetes than women with higher BMI.

Above all, resistance training increases skeletal muscle mass. As a result, the insulin-mediated blood glucose uptake, which occurs mainly in skeletal muscles, increases. Consequently, the amount of blood glucose falls. On the other hand, aerobic workouts, by burning fat and reducing weight also reduce blood glucose levels. So together, they reduce the risk of getting Type 2 diabetes.

Edon Gerd

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