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Science Says One Night Of Poor Sleep Equals Six Months On A High-Fat Diet

Science Says One Night Of Poor Sleep Equals Six Months On A High-Fat Diet
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You might have read the title of this post and incredulously wondered how on earth one night of poor sleep equals six months on a high-fat diet. Well, it all has to do with our insulin sensitivity. Insulin is a type of hormone that helps keep our blood sugar levels from getting too high (hyperglycemia) or too low (hypoglycemia).

According to a new study conducted by Josiane Broussard, PhD, and colleagues from Cedars-Sinai Medical Center in Los Angeles, one night of bad sleep lowers our body’s sensitivity to insulin in a similar degree as six months on a high-fat diet.

When the body becomes less sensitive to insulin or “insulin resistant,” it’s unable to produce enough insulin to keep blood sugar stable. This may eventually lead to Type 2 diabetes, a disease where there is too much sugar in the blood and the body’s insulin response doesn’t work properly.

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Diabetes is associated with a number of serious health complications, including heart disease. The less sensitive you are to the effects of insulin, the more trouble you have absorbing nutrients, digesting carbohydrates, and maintaining a healthy weight.

People who have a hard time maintaining a healthy weight or those with obesity are prone to develop insulin resistance and subsequently diabetes. It’s a terrible, vicious cycle that could all start with one night of poor sleep.

How poor sleep affects insulin sensitivity

In the study led by Dr Broussard, the researchers used a canine model to investigate whether sleep deprivation and high-fat diets affect insulin sensitivity in similar ways. They measured insulin sensitivity in eight male dogs before and after the dogs were fed a high-fat diet for six months. The researchers found that the dogs that were sleep deprived for one night had a decrease of 33 percent in insulin sensitivity. After being fed a high-fat diet, the canines had a 21 percent decrease.

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Although this study was done on animals and not humans, it is sill relevant. These types of basic scientific studies involving canines are common and play a critical role in helping to understand the causes and complications of obesity, as well as in identifying processes that may help with its prevention or cure. What this particular study, which was presented on November 5 at The Obesity Society Annual Meeting in Los Angeles, highlights is that pulling all-nighters is not good for the body.

“It is critical for health practitioners to emphasize the importance of sleep to their patients,” said Caroline M. Apovian, MD, FACP, FACN, a Fellow and spokesperson for The Obesity Society. “Many patients understand the importance of a balanced diet, but they might not have a clear idea of how critical sleep is to maintaining equilibrium in the body.”

Ramifications of sleep deprivation

Dr. Broussard noted that, “One night of sleep deprivation and six months of a high-fat diet both reduced insulin sensitivity by a similar degree in canines. However, there was no additive effect of sleep loss and high-fat diet.” Relating these findings to humans, Dr. Broussard added: “This [study] may suggest a similar mechanism by which both insufficient sleep and a high-fat diet induce insulin resistance. It could also mean that after high-fat feeding, insulin sensitivity cannot be reduced further by sleep loss.”

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Perhaps referring to numerous other studies (and there have been many this year) that have correlated the ramifications of sleep deprivation on insulin sensitivity, Dr. Broussard said: “Research has shown that sleep deficiency and a high-fat diet both lead to impaired insulin sensitivity, but it was previously unknown which leads to more severe insulin resistance.”

“Our study,” he continued, “suggests that one night of total sleep deprivation may be as detrimental to insulin sensitivity as six months on a high-fat diet. This research demonstrates the importance of adequate sleep in maintaining blood sugar levels and reducing risk for metabolic diseases like obesity and diabetes.”

The takeaway

If there is one thing you can take away from this study, it is that you should take your sleep habits seriously. Get enough sleep each night, 7 to 9 hours at least. And if you think missing one hour or one night of sleep is not a big deal, then think again. Another study published in Diabetes Care showed how seven Type 1 diabetics suffered peripheral insulin resistance after just one night of four hours sleep.

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The good news, though, is that some of the damage caused by sleep deprivation (such as decreased insulin sensitivity and other metabolic issues) can be reversed with recovery sleep. So, go to bed a half-hour earlier to pay your sleep debt. And tuck in by a reasonable hour every night for sleep.

More by this author

David K. William

David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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