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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

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 June 24, 2019

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

1. Cheesy Tortellini With Ground Beef

Cheesy tortellini with ground beef

    This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

    2. Cranberry Pork Roast

    Cranberry pork roast

      Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

      3. Greens and Beans

      Greens and beans

        Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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        As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

        4. Chicken Curry

        Chicken curry

          That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

          5. Honey Sesame Chicken

          Honey sesame chicken

            Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

            6. Mushroom Spinach Stroganoff

            Mushroom spinach stroganoff

              In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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              7. Stuffed Peppers

              Stuffed peppers

                If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                8. Cilantro and Lime Chicken

                Cilantro and lime chicken

                  Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                  9. Beef Fajitas

                  Beef fajitas

                    This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                    The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                    10. Asian Chicken Lettuce Wraps

                    Asian chicken lettuce wraps

                      Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                      11. Hawaiian Chicken

                      Hawaiian chicken

                        This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                        12. Beef and Barley Stew

                        Beef and barley stewd

                          Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                          13. Meatball Soup

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                          Meatball soup

                            This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                            14. Turkey Black Bean Chili

                            Turkey black bean chili

                              Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                              15. Ham and Pinto Bean Soup

                              Ham and pinto bean soup

                                What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                Conclusion

                                With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                Featured photo credit: Google via bettycrocker.com

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