Prediabetes and Circadian Rhythm: Can One Fix the Other?
Jan 14, 2024
Ashima Raizada
Table Of Contents
Table Of Contents
In a world where pills are often the immediate go-to for any hint of illness, the search for holistic solutions has never been more pressing. When it comes to prediabetes, we've experimented with everything from weight loss to exercise, navigating through trial and error. But what if the solution isn't in complex strategies or trendy diets? What if a few simple tweaks could not only improve but reverse prediabetes?
Here's the game-changer: resetting your circadian rhythm. This internal body clock is the key to managing prediabetes naturally, and we're here to show you how surprisingly easy it can be.
Highlights
Resetting your circadian rhythm is an easier fix for your prediabetes
Insulin and glucose levels vary at different points in the day
Early light exposure, improved sleep hygiene, meal timing, and strategic exercise all align with your body's rhythm for better blood sugar control
Recognize the indirect benefits of circadian fixes such as fostering weight loss, improved mental health, stress reduction, and elevated energy levels that all contribute to overall well-being beyond prediabetes control
Prediabetes & Circadian Rhythm - What happens when one goes off?
A growing body of evidence now indicates that disruptions in the circadian rhythm may contribute to the development of type 2 diabetes. Long before this though, your body sends you a warning sign - something called prediabetes. What's also interesting to note is that studies show that the converse is true too. Research shows that people who are diabetic display strong signs of circadian rhythm disruptions, highlighting the codependency of these two. (1) But don't worry, this is actually great news! Let's understand this connection better to see why.When you deviate from your circadian rhythm, such as with shift work, international travel, or just staying out too late many nights a week, it throws off your body's glycaemic control. Experiments have shown that such disruptions can impair the function of insulin-producing cells in your pancreas, glucose regulation in your liver, nutrient absorption in your gut, and energy balance in your muscles. Taken together, these alterations ultimately can reduce our bodies' sensitivity to insulin. So after prolonged circadian disruption, whenever you consume food, especially carbs, sugars and starches, your body will find it much more difficult to absorb this excess glucose in your bloodstream. This then heightens the risk of glucose-related issues, ultimately increasing the likelihood of developing prediabetes and diabetes.
Can fixing your circadian rhythm reverse prediabetes?
Yes! Absolutely. Studies show that treatment for sleep and circadian rhythm can help not only fix your sleep but also your prediabetes and diabetes. (2) Following the sun and moon cycle ensures you also follow your hormonal cycle, keeping your blood sugar in control. Here are some ways you can do that:
Early Bright Light Exposure
Basking in morning sunlight triggers a positive chain reaction in your body. Natural light signals your internal clock, the circadian rhythm, impacting cortisol release - the “wake-up or stress” hormone. For those with prediabetes, early light exposure can boost glucose tolerance in the morning and, potentially, help with regulating insulin sensitivity. Glucose tolerance fluctuates throughout the day, and morning sunlight kickstarts the hormones for better blood sugar control.
Plus, morning sunlight elevates vitamin D levels, which help regulate blood sugar. With improved glucose tolerance and vitamin D, you've got a team working to lower the risk of progressing to diabetes. If daily sun exposure is challenging, don't stress - a bright light therapy lamp can step in, keeping your body's rhythms and metabolism in check.
Avoiding Bright Light in the Evening
Dodging bright lights in the evening, especially from screens, is crucial for those dealing with prediabetes. These lights can extinguish melatonin, your sleep hormone, and that's not good for your body clock or insulin sensitivity. By setting up a melatonin-friendly zone, like cutting screen time or using blue light blockers, those with prediabetes can snag better sleep.
Keeping your circadian rhythm on point is a must for prediabetic people because it fine-tunes the body's functioning, including liver glucose and insulin sensitivity timing. This sync helps your body handle glucose well, offering a natural and all-around approach to optimal blood sugar levels when you're prediabetic.
Improved Sleep Hygiene
Getting a good night's sleep is a game-changer for tackling your prediabetes. Keeping a sleep routine - hitting your bed at the same time each night and rising at the same time every day - does wonders for hormones like insulin and cortisol. Make your sleep setup cozy - think darkness, coolness, and a relaxed pre-bedtime routine. This includes lukewarm water showers, comfortable clothes and wind-down routines for restorative sleep. This dedication to quality sleep isn't just about feeling refreshed; it's a power move for your metabolic health, ensuring blood sugar regulation.
Recent research even found that during deep sleep, the body switches to the calming branch of the nervous system. This transition predicts increased sensitivity to insulin, the glucose-regulating hormone. Insulin becomes more effective at instructing cells to absorb glucose from the bloodstream, preventing harmful blood sugar spikes. Studies also show that just 4 to 5 nights of skimping on sleep can tank insulin sensitivity by 25% to 30%. So, for those with prediabetes or diabetes, consistent and restful sleep is a must! (3)
Meal Timing
Fine-tuning your eating schedule and food choices is about harmonizing with your body's natural rhythm, especially acknowledging the nighttime dip in insulin levels. Opting for an earlier and lighter dinner aligns seamlessly with your body winding down in the evening. Choosing low-GI or low-carb foods at night plays a role in managing your blood sugar effectively. This balance ensures that your blood sugar levels remain stable. For prediabetics, strategic meal planning that aligns with your body's innate insulin sensitivity is crucial. This approach empowers your body to navigate glucose efficiently, contributing to blood sugar control and overall metabolic health.
Exercise Smart
Consistency and timing in your workout routine are important factors for managing prediabetes. Your muscle cells have their own circadian rhythm and they are most responsive to insulin in the morning hours. Morning exercises add another boost to your insulin sensitivity, making cells more responsive to insulin and efficient in glucose utilization throughout the day. Muscle cells also have a rhythm of high oxidative capacity (they use oxygen more efficiently) in the evening. So, evening exercise is also effective for those who find it more relaxing. Avoid intense workouts close to bedtime though as intense exercise can elevate cortisol levels and raise your body temperature, potentially disrupting sleep and that can counteract the positive effects on blood sugar. Strategic timing of exercise not only maximizes its impact on insulin sensitivity and glucose metabolism but also ensures your sleep patterns remain undisturbed for comprehensive prediabetes management. (4)
Caffeine Consumption
Caffeine, a well-known pick-me-up, disrupts our internal rhythms, impacting our body clock and blood sugar. Consuming it on an empty stomach or late in the day messes with natural hormones like cortisol and adrenaline. These hormones prompt the liver to release more sugar, leading to insulin resistance. In the morning, when these hormones naturally wake us up, caffeine can send them into overdrive.
Similarly, evening caffeine can interfere with the sleep hormone melatonin, making it harder to wind down. This disrupts our internal clock and affects how our bodies respond to insulin. To manage this, try having coffee after a protein-packed breakfast and cut off caffeine after 2 PM. These adjustments help maintain our body's natural rhythms and promote overall well-being.
Alcohol Consumption
It's not surprising that alcohol is terrible for blood sugar. We know it causes your blood sugar to crash, especially if you haven't eaten yet. However, if you drink alcohol closer to bedtime, alcohol also disrupts sleep causing jet lag-like circadian rhythm disruptions. Where does this leave your blood sugar? It makes blood sugar spike and crash, causing havoc in your body. Eventually, your body can't handle this and you become insulin resistant or prediabetic. Research suggests that even moderate alcohol consumption up to an hour before bedtime can reduce melatonin by almost 20%! (5)
Ideally, the best solution would be to just not drink alcohol but we know we all enjoy the occasional drink with a friend. So if you must drink, here are a few guidelines as per American Diabetes Association, just for you:
Moderation: Limit alcohol intake to one drink per day for women and two drinks per day for men.
Food First: Never drink on an empty stomach or when blood sugar is low; consume alcohol with a meal or snack. This is preferably a protein or a fiber-rich snack. Try to avoid carb or sugar heavy foods before drinking
No Meal Replacement: Don't substitute alcohol for food, and don't count it as a carbohydrate in meal planning.
Hydration: Stay hydrated with zero-calorie beverages like water.
Pacing: Sip drinks slowly to prolong consumption.
Lighter Options: Opt for light beer, wine spritzers, or choose lower-calorie drink options.
Be Wary of Craft Beers: Heavy craft beers can contain more alcohol and calories than lighter options.
Calorie-Free Mixers: Use calorie-free or low calorie mixers such as diet soda or diet tonic water. (6)
Indirect Fixes
Aligning with circadian rhythms not only directly improves prediabetes management but also indirectly contributes to weight loss, mental health, and overall well-being. Quality sleep, a core component of circadian health, regulates hunger hormones, aiding in weight management and potentially putting prediabetes in remission. The positive impact on mood and stress reduction establishes a foundation for emotional well-being, while improved sleep and balanced circadian rhythms enhance energy levels and productivity, collectively contributing to a more fulfilling and healthful life.
Conclusion
In the quest to manage prediabetes, the often-overlooked role of circadian rhythm emerges as a game-changer. The intricate connection between metabolism, insulin, glucose, and our various internal clocks reveal a path not only to control, but potentially reverse, prediabetes. From early bright light exposure to mindful meal timing and regular, sustained exercise circadian fixes offer direct solutions, while indirectly contributing to weight management and enhanced mental well-being. Embracing these simple yet impactful adjustments not only fine-tunes blood sugar but also orchestrates a symphony of overall health, where restful sleep and balanced rhythms become the keys to a vibrant and fulfilling life.
References
In a world where pills are often the immediate go-to for any hint of illness, the search for holistic solutions has never been more pressing. When it comes to prediabetes, we've experimented with everything from weight loss to exercise, navigating through trial and error. But what if the solution isn't in complex strategies or trendy diets? What if a few simple tweaks could not only improve but reverse prediabetes?
Here's the game-changer: resetting your circadian rhythm. This internal body clock is the key to managing prediabetes naturally, and we're here to show you how surprisingly easy it can be.
Highlights
Resetting your circadian rhythm is an easier fix for your prediabetes
Insulin and glucose levels vary at different points in the day
Early light exposure, improved sleep hygiene, meal timing, and strategic exercise all align with your body's rhythm for better blood sugar control
Recognize the indirect benefits of circadian fixes such as fostering weight loss, improved mental health, stress reduction, and elevated energy levels that all contribute to overall well-being beyond prediabetes control
Prediabetes & Circadian Rhythm - What happens when one goes off?
A growing body of evidence now indicates that disruptions in the circadian rhythm may contribute to the development of type 2 diabetes. Long before this though, your body sends you a warning sign - something called prediabetes. What's also interesting to note is that studies show that the converse is true too. Research shows that people who are diabetic display strong signs of circadian rhythm disruptions, highlighting the codependency of these two. (1) But don't worry, this is actually great news! Let's understand this connection better to see why.When you deviate from your circadian rhythm, such as with shift work, international travel, or just staying out too late many nights a week, it throws off your body's glycaemic control. Experiments have shown that such disruptions can impair the function of insulin-producing cells in your pancreas, glucose regulation in your liver, nutrient absorption in your gut, and energy balance in your muscles. Taken together, these alterations ultimately can reduce our bodies' sensitivity to insulin. So after prolonged circadian disruption, whenever you consume food, especially carbs, sugars and starches, your body will find it much more difficult to absorb this excess glucose in your bloodstream. This then heightens the risk of glucose-related issues, ultimately increasing the likelihood of developing prediabetes and diabetes.
Can fixing your circadian rhythm reverse prediabetes?
Yes! Absolutely. Studies show that treatment for sleep and circadian rhythm can help not only fix your sleep but also your prediabetes and diabetes. (2) Following the sun and moon cycle ensures you also follow your hormonal cycle, keeping your blood sugar in control. Here are some ways you can do that:
Early Bright Light Exposure
Basking in morning sunlight triggers a positive chain reaction in your body. Natural light signals your internal clock, the circadian rhythm, impacting cortisol release - the “wake-up or stress” hormone. For those with prediabetes, early light exposure can boost glucose tolerance in the morning and, potentially, help with regulating insulin sensitivity. Glucose tolerance fluctuates throughout the day, and morning sunlight kickstarts the hormones for better blood sugar control.
Plus, morning sunlight elevates vitamin D levels, which help regulate blood sugar. With improved glucose tolerance and vitamin D, you've got a team working to lower the risk of progressing to diabetes. If daily sun exposure is challenging, don't stress - a bright light therapy lamp can step in, keeping your body's rhythms and metabolism in check.
Avoiding Bright Light in the Evening
Dodging bright lights in the evening, especially from screens, is crucial for those dealing with prediabetes. These lights can extinguish melatonin, your sleep hormone, and that's not good for your body clock or insulin sensitivity. By setting up a melatonin-friendly zone, like cutting screen time or using blue light blockers, those with prediabetes can snag better sleep.
Keeping your circadian rhythm on point is a must for prediabetic people because it fine-tunes the body's functioning, including liver glucose and insulin sensitivity timing. This sync helps your body handle glucose well, offering a natural and all-around approach to optimal blood sugar levels when you're prediabetic.
Improved Sleep Hygiene
Getting a good night's sleep is a game-changer for tackling your prediabetes. Keeping a sleep routine - hitting your bed at the same time each night and rising at the same time every day - does wonders for hormones like insulin and cortisol. Make your sleep setup cozy - think darkness, coolness, and a relaxed pre-bedtime routine. This includes lukewarm water showers, comfortable clothes and wind-down routines for restorative sleep. This dedication to quality sleep isn't just about feeling refreshed; it's a power move for your metabolic health, ensuring blood sugar regulation.
Recent research even found that during deep sleep, the body switches to the calming branch of the nervous system. This transition predicts increased sensitivity to insulin, the glucose-regulating hormone. Insulin becomes more effective at instructing cells to absorb glucose from the bloodstream, preventing harmful blood sugar spikes. Studies also show that just 4 to 5 nights of skimping on sleep can tank insulin sensitivity by 25% to 30%. So, for those with prediabetes or diabetes, consistent and restful sleep is a must! (3)
Meal Timing
Fine-tuning your eating schedule and food choices is about harmonizing with your body's natural rhythm, especially acknowledging the nighttime dip in insulin levels. Opting for an earlier and lighter dinner aligns seamlessly with your body winding down in the evening. Choosing low-GI or low-carb foods at night plays a role in managing your blood sugar effectively. This balance ensures that your blood sugar levels remain stable. For prediabetics, strategic meal planning that aligns with your body's innate insulin sensitivity is crucial. This approach empowers your body to navigate glucose efficiently, contributing to blood sugar control and overall metabolic health.
Exercise Smart
Consistency and timing in your workout routine are important factors for managing prediabetes. Your muscle cells have their own circadian rhythm and they are most responsive to insulin in the morning hours. Morning exercises add another boost to your insulin sensitivity, making cells more responsive to insulin and efficient in glucose utilization throughout the day. Muscle cells also have a rhythm of high oxidative capacity (they use oxygen more efficiently) in the evening. So, evening exercise is also effective for those who find it more relaxing. Avoid intense workouts close to bedtime though as intense exercise can elevate cortisol levels and raise your body temperature, potentially disrupting sleep and that can counteract the positive effects on blood sugar. Strategic timing of exercise not only maximizes its impact on insulin sensitivity and glucose metabolism but also ensures your sleep patterns remain undisturbed for comprehensive prediabetes management. (4)
Caffeine Consumption
Caffeine, a well-known pick-me-up, disrupts our internal rhythms, impacting our body clock and blood sugar. Consuming it on an empty stomach or late in the day messes with natural hormones like cortisol and adrenaline. These hormones prompt the liver to release more sugar, leading to insulin resistance. In the morning, when these hormones naturally wake us up, caffeine can send them into overdrive.
Similarly, evening caffeine can interfere with the sleep hormone melatonin, making it harder to wind down. This disrupts our internal clock and affects how our bodies respond to insulin. To manage this, try having coffee after a protein-packed breakfast and cut off caffeine after 2 PM. These adjustments help maintain our body's natural rhythms and promote overall well-being.
Alcohol Consumption
It's not surprising that alcohol is terrible for blood sugar. We know it causes your blood sugar to crash, especially if you haven't eaten yet. However, if you drink alcohol closer to bedtime, alcohol also disrupts sleep causing jet lag-like circadian rhythm disruptions. Where does this leave your blood sugar? It makes blood sugar spike and crash, causing havoc in your body. Eventually, your body can't handle this and you become insulin resistant or prediabetic. Research suggests that even moderate alcohol consumption up to an hour before bedtime can reduce melatonin by almost 20%! (5)
Ideally, the best solution would be to just not drink alcohol but we know we all enjoy the occasional drink with a friend. So if you must drink, here are a few guidelines as per American Diabetes Association, just for you:
Moderation: Limit alcohol intake to one drink per day for women and two drinks per day for men.
Food First: Never drink on an empty stomach or when blood sugar is low; consume alcohol with a meal or snack. This is preferably a protein or a fiber-rich snack. Try to avoid carb or sugar heavy foods before drinking
No Meal Replacement: Don't substitute alcohol for food, and don't count it as a carbohydrate in meal planning.
Hydration: Stay hydrated with zero-calorie beverages like water.
Pacing: Sip drinks slowly to prolong consumption.
Lighter Options: Opt for light beer, wine spritzers, or choose lower-calorie drink options.
Be Wary of Craft Beers: Heavy craft beers can contain more alcohol and calories than lighter options.
Calorie-Free Mixers: Use calorie-free or low calorie mixers such as diet soda or diet tonic water. (6)
Indirect Fixes
Aligning with circadian rhythms not only directly improves prediabetes management but also indirectly contributes to weight loss, mental health, and overall well-being. Quality sleep, a core component of circadian health, regulates hunger hormones, aiding in weight management and potentially putting prediabetes in remission. The positive impact on mood and stress reduction establishes a foundation for emotional well-being, while improved sleep and balanced circadian rhythms enhance energy levels and productivity, collectively contributing to a more fulfilling and healthful life.
Conclusion
In the quest to manage prediabetes, the often-overlooked role of circadian rhythm emerges as a game-changer. The intricate connection between metabolism, insulin, glucose, and our various internal clocks reveal a path not only to control, but potentially reverse, prediabetes. From early bright light exposure to mindful meal timing and regular, sustained exercise circadian fixes offer direct solutions, while indirectly contributing to weight management and enhanced mental well-being. Embracing these simple yet impactful adjustments not only fine-tunes blood sugar but also orchestrates a symphony of overall health, where restful sleep and balanced rhythms become the keys to a vibrant and fulfilling life.
References
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Jan 14, 2024
Ashima Raizada
Jan 14, 2024
Ashima Raizada
Copyright © 2024 trst health. All right reserved.
Copyright © 2024 trst health. All right reserved.
Copyright © 2024 trst health. All right reserved.
