Prevent Type 2 Diabetes By What You Love to Do Most: Sleep

It was found that the risk of developing type 2 diabetes has been linked to a lack of sleep. According to the Los Angeles Biomedical Research Institute, including a few more hours of sleep every week may lower your risk of developing diabetes. Diabetes is currently the 7th leading cause of death and affects an estimated 26 million people in the United States, as well as many more in the developed world.

Type 2 diabetes patients become resistant to insulin and it becomes inefficient in clearing out glucose from the bloodstream. The study found that men who prolonged three nights of their sleep also improved their insulin sensitivity, which is responsible for regulating glucose in the blood stream.

RelatedRed Wine Vinegar Fights Diabetes

Insulin sensitivity can be improved with longer sleeping hours. Most Americans these days work for a longer period of time during the work week and are engaged in more social activities than in the past. Such a lifestyle explains the current decrease in sleeping hours.

According to the article from labiomed.org, researchers from the University of Sydney, Australia did a study on 19 non-diabetic men who had reported an average of 5.1 years of having a lack of sleep during the workweek.  They slept an average of 6.2 hours each night during the week, but slept 37.4 percent longer (or 2.3 hours) longer each night during the weekend. Length of sleep was reported by a device the subjects wore on their wrist which monitored the sleep-wake cycles.

Related: How to Lower Type 2 Diabetes Risk With Less Grains

The men spent three nights in a sleep lab on each of two separate weekends. The researchers randomly assigned the men to two of three sleep conditions: (1) 10 hours of sleep, (2) six hours of sleep or (3) 10 hours in bed, in which noises during deep sleep aroused them into shallow sleep without waking them. The six hours of sleep tested persistent sleep restriction.

During the whole study time, the men had the same food intake so that the diet would not influence the results. Researchers concluded that the men who slept 10 hours a night had improved insulin sensitivity and decreased insulin resistance by a significant factor.

Things to Consider About Type 2 Diabetes

Despite the news that longer sleep could provide improved insulin sensitivity and raise the possibility of preventing type 2 diabetes from developing, keep in mind that this study consisted of a sample of 19 people. Some may consider this to be an insufficient quantity for conclusive research, including myself. You certainly would not want to be prescribed a medication whose effectiveness was confirmed by a few studies that had a handful of sample cases each. More elaborate research should be done to find conclusive evidence for a link between improved sleep and a lower risk of type 2 diabetes.

In line with longer sleeping hours, one should also take personal responsibility for his or her own diet. One should be aware of how much sugar and carbohydrates are consumed. There is a higher risk for type 2 diabetes in people with obesity. As of June 18th, 2013, obesity is now officially recognized as a disease, according to the American Medical Association.

 

Sources:

http://www.labiomed.org/2013/06/18/getting-enough-sleep-could-help-prevent-type-2-diabetes/

http://m.usatoday.com/article/news/2435701

 https://wondergressive.com/2013/05/08/red-wine-vinegar-aids-weight-loss-and-fights-diabetes/

https://wondergressive.com/2013/01/12/save-the-food-pyramid-by-cutting-it-by-the-limbs/

http://diabetes.niddk.nih.gov/dm/pubs/statistics/#fast

http://diabetes.niddk.nih.gov/dm/pubs/insulinresistance/

http://m.usatoday.com/article/news/2435701

The Great Vitamin D-Ficiency!

Dear Chicagoan,

Stop Getting Sick!

Yours Truly,

Your Immune System.

 

This of course does not solely pertain to Chicagoans; any of you city slickers with those dark and snowy winters, those gloomy and menacing falls, and those extended rainy stormy weeks, are likely ignoring your immune system’s desperate cry for help. What am I doing wrong you may ask? What can I do when there is no sun to power me!? Even Superman was weak without the sun!

Start taking your vitamin D supplements people! Especially in the winter. Vitamin D deficiency is very commonly caused by a lack of sunlight during that dreaded FLU SEASON. A study by R. Edgar Hope-Simpson, a British family practice doctor, found that:

During the summer months in both hemispheres, influenza is virtually nonexistent. Aside from the flu, the common cold, which is actually a variety of more than 200 different viruses, also has a peak during the winter months.

Pish posh! I am 10 times the man I am during the winter period than the hot summertime! Look how efficiently I plow the snow and create icy sculptures with ease! I don’t need any supplements… John J. Cannell, MD, who heads the nonprofit Vitamin D Council, says otherwise:

Ninety-five percent of Americans are deficient in vitamin D — that’s how big the problem is

Ahh but there are always critics in the world of modern medicine. Why would anything natural and recurring in nature ever be good for you? All we need is antibiotics and drugs and we can solve the world’s problems! An article titled Trying to Avoid a Cold? Skip the Vitamin D Supplements, goes in detail describing how a study in New Zealand, not America, produced results that leave the reader questioning the validity of vitamin D benefits. Yet it notes that those deficient in vitamin D would still likely benefit from supplements. Look up to statistic… a flurry of brain synapses going off will ensue. For a time there was vitamin D hype, which brought on vitamin D hate, and now it is not even mentioned anymore. We can ride the news roller coaster and listen to the media until we are all completely confused about everything, even ourselves.

So how much should I take? Will I get poisoned from too much vitamin D?

The Vitamin D Council recommends that children take 1,000 IU and adults take 5,000 IU when not exposed to sunlight regularly. In order to reach a state of toxicity with vitamin D, one would have to consume over 40,000 IU in supplements for over two months! I have heard as little as 600 IU should be taken and if taken in excess of 1,000 IU then you risk toxicity. Boy do they steer us wrong about supplements, or as some call it, voodoo magic.

A little late, why didn’t you tell me this earlier!? Well better late then never.. SO! If it’s the summer time or spring time and you are actively soaking in your rays, safely of course without overexposure to damaging UV rays, then don’t sweat the vitamin D supplements as much! But if you do not eat vitamin D rich foods and you are prone to sickness and easily contract a flu during that dreaded FLU SEASON, do your immune system a solid and pop a supplement every now and then. Your body will repay you with longevity, energy, and a solid ‘D’ against that flu enemy!

Before you go off to do what you were going to do, which is of course to read that AWESOME Wondergressive article on how Cannabis Cures Cancer, here is a list of ailments that Jack Challem, the author of more than 20 books on nutrition and a member of the American Society for Nutrition, put together for those deficient in vitamin D:

• Allergies. Vitamin D deficiency is associated with a greater risk of allergies, such as to pollens.

• Back pain. Many studies have shown that in patients with chronic lower-back pain, vitamin D supplements led to either a partial or complete elimination of pain.

• Fibromyalgia. Low vitamin D levels are typical in this disease, and boosting vitamin D reduces symptoms.

• Heart disease. Low vitamin D levels are associated with up to a 50 percent higher risk of heart attack.

• Mental health. Low wintertime vitamin D levels may be a factor in seasonal affective disorder (that is, seasonal depression), as well as in schizophrenia.

• Multiple sclerosis. The risk of multiple sclerosis increases progressively in populations living at latitudes farther from the equator. A growing body of research suggests that adequate vitamin D might slow its progression, at least in the early stages of MS.

• Skin cancer. Some research suggests that for certain populations, vitamin D, in combination with sun exposure or calcium supplementation, might offer some protection against skin cancer.

• Type 2 diabetes. Considerable research indicates that vitamin D, often in combination with calcium, helps regulate blood sugar and may reduce the risk of type 2 diabetes.

• Vaginal infections. Bacterial vaginosis affects nearly one of every three women. Maintaining normal vitamin D levels might reduce the risk of this type of infection.

Sources:

Jack Challem

Web MD Vitamin D Foods

Web MD Vitamin D Deficiency

CNN Health: Flu Season

Epidemic Influenza and Vitamin D

John J. Cannell, MD

Vitamin D Council

Wondergressive: Cannibus Cures Cancer

Anti Vitamin D