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Intro

This week I would like to discuss the importance of sleep on blood sugar. Some research suggests it may be one of the most important factors to consider. Fortunately, there is help and there is plenty we can do to improve our sleep. In addition, I get into supplements and why I use the types of supplements I do. It’s not just about quality, it goes much deeper than that, and knowing the difference can mean a great deal to your health. Let’s dive in!

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The Hidden Link Between Poor Sleep and Rising Blood Sugar Levels: Exploring the Science

Are you struggling to get a good night's sleep? Not only does poor sleep leave you feeling tired and groggy the next day, but it may be wreaking havoc on your blood sugar levels too. In this article, we delve into the hidden link between poor sleep and rising blood sugar levels, exploring the scientific evidence behind it.

The science behind sleep and blood sugar regulation

Sleep is a vital process that allows our bodies to rest, recover, and regulate various physiological functions. One of these crucial functions is the regulation of blood sugar levels. Our bodies require a delicate balance of hormones and processes to maintain stable glucose metabolism. However, when we don't get enough sleep, this balance can be disrupted.

How lack of sleep affects insulin sensitivity

Insulin is a hormone responsible for regulating blood sugar levels by allowing glucose to enter our cells for energy production. Lack of sleep has been shown to reduce insulin sensitivity, meaning our cells become less responsive to the effects of insulin. This can lead to higher blood sugar levels, as glucose is not efficiently absorbed by the cells.

Sleep deprivation also affects the production of other hormones involved in glucose metabolism, such as cortisol and growth hormone. These hormones play a crucial role in regulating blood sugar levels, and when their production is disrupted, it can further contribute to imbalances in glucose metabolism.

The impact of sleep deprivation on hormones that regulate blood sugar

Sleep deprivation has been found to disrupt the delicate balance of hormones that regulate blood sugar levels. One study published in the Journal of Clinical Endocrinology and Metabolism found that sleep restriction led to increased levels of ghrelin, a hormone that stimulates appetite, and decreased levels of leptin, a hormone that signals feelings of fullness. This hormonal imbalance can lead to overeating and weight gain, both of which are risk factors for developing type 2 diabetes.

Additionally, sleep deprivation can lead to elevated levels of cortisol, a stress hormone that can increase blood sugar levels. Chronically high cortisol levels can impair insulin sensitivity and contribute to the development of insulin resistance.

Sleep quality and its impact on glucose metabolism

It's not just the quantity of sleep that matters; the quality of sleep also plays a significant role in blood sugar regulation. Sleep consists of different stages, including non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. Each stage has unique functions, and disruptions in these stages can affect glucose metabolism.

Research has shown that individuals who experience more fragmented sleep, with frequent awakenings or disruptions in the sleep cycle, are more likely to have impaired glucose metabolism. Fragmented sleep can lead to higher blood sugar levels and an increased risk of developing insulin resistance.

The role of circadian rhythm disruption in blood sugar regulation

Our bodies have an internal clock known as the circadian rhythm, which regulates various physiological processes, including sleep-wake cycles and blood sugar regulation. Disruptions to the circadian rhythm, such as shift work or jet lag, can have a significant impact on blood sugar control.

Studies have shown that shift workers, who often experience irregular sleep patterns and disruptions to their natural circadian rhythm, are at a higher risk of developing type 2 diabetes. These disruptions can lead to imbalances in hormone production and insulin sensitivity, contributing to elevated blood sugar levels.

The connection between poor sleep and increased risk of diabetes

The link between poor sleep and an increased risk of developing type 2 diabetes has been well-documented. One study published in Diabetes Care found that individuals who consistently slept less than six hours per night had a significantly higher risk of developing diabetes compared to those who slept seven to eight hours per night.

Sleep disorders, such as sleep apnea, have also been associated with an increased risk of developing diabetes. Sleep apnea is a condition characterized by pauses in breathing during sleep, leading to fragmented sleep and oxygen deprivation. These disruptions can impair glucose metabolism and increase the risk of insulin resistance. In TCM, we often see sleep apnea associated with weight and/or something we call a “damp condition.” This can be from diet but is often combined with weakened digestion along with poor food choices.

In our modern life, we seem to have forgotten the effects of light and our sleep cycle. Not everybody is affected in the same way. Some more than others, but there is significant research that suggests too much screen time, especially in the evenings, may be causing sleep disruption. Follow the link for some tips on how to reduce the negative effects of your phone/tablet/computer screen.

Strategies for improving sleep quality to manage blood sugar levels

Improving sleep quality is essential for managing blood sugar levels and reducing the risk of developing diabetes. Here are some strategies that can help promote better sleep:

1. Establish a consistent sleep schedule: Going to bed and waking up at the same time every day helps regulate your body's internal clock and promotes better sleep.

2. Create a sleep-friendly environment: Make sure your bedroom is cool, dark, and quiet, and invest in a comfortable mattress and pillows to optimize sleep quality.

3. Practice relaxation techniques: Engaging in activities like deep breathing, meditation, or gentle stretching before bed can help relax your body and mind, promoting better sleep.

4. Limit exposure to electronic devices: The blue light emitted by smartphones, tablets, and computers can disrupt sleep. Avoid using electronic devices for at least an hour before bed. You can also use blue light-blocking screens or glasses that may help.

5. Avoid stimulating substances: Limit your intake of caffeine and avoid consuming large meals or exercising close to bedtime, as these can interfere with sleep.

6. This tip is a bit vague but extremely important. A balanced body has more energy. Rests better and moves better. Stress, whether it is internally generated or externally, causes a variety of imbalances. When your blood sugar goes up and down like a rollercoaster, it creates stress, but so does missing nutrition. I had a patient (actually this was not an uncommon thing) who worked for the court system. She had stress. I gave her potassium for sleep and it worked so well that she asked me if it was addicting! Potassium doesn’t necessarily cause sleep but she had a simple imbalance that disrupted her sleep. She would lay in bed and her mind would race. We addressed the imbalance with a few supplements and her sleep improved.

The importance of a holistic approach to managing sleep and blood sugar

Managing sleep and blood sugar levels requires a holistic approach that encompasses various lifestyle factors. Alongside improving sleep quality, adopting a healthy diet, engaging in regular physical activity, and managing stress are all crucial for maintaining optimal blood sugar control.

A balanced diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, can help stabilize blood sugar levels. Regular exercise, such as aerobic activities and strength training, can improve insulin sensitivity and promote better sleep.

Additionally, stress management techniques, such as practicing mindfulness, engaging in hobbies, and seeking support, can help reduce cortisol levels and promote better sleep quality.

Conclusion: Taking steps towards better sleep for better blood sugar control

The hidden link between poor sleep and rising blood sugar levels highlights the importance of prioritizing our sleep for the sake of our overall health. Lack of sleep can disrupt the delicate balance of hormones that regulate blood sugar, leading to higher blood sugar levels and an increased risk of developing diabetes.

By understanding the science behind this connection and implementing strategies to improve sleep quality, we can effectively manage our blood sugar levels and reduce the risk of developing diabetes. Taking a holistic approach that incorporates healthy lifestyle habits is key to achieving optimal sleep and blood sugar control.

So, if you're struggling with poor sleep, it's time to make sleep a priority. Start by implementing the strategies discussed in this article. When addressing blood sugar issues, don’t neglect sleep. Remember, a good night's sleep is not only essential for feeling refreshed and energized but also for maintaining a healthy balance of blood sugar levels.

Most vitamins sold are not actually vitamins. At least not in the way you may be thinking

Image Source: FreeImages

Introduction

Most vitamins sold are actually, what we call, isolates. They are part of the vitamin complex. In nature, vitamins exist as a complex. Modern science has sought to uncover which part of the vitamin is most important and then recreate that one part, from non-food sources. The problem is, it just doesn't work that way. If I took apart a watch and asked you to tell me which part is the most important, could you? If you choose one part and I got rid of the rest, and then took your one part and multiplied it 100x or more, would it tell time better? That is essentially what an isolate is. Creating isolates from non-food sources is cheap, much cheaper than growing the bio-available food-sourced nutrients. The problem is that isolates don't act the same as a vitamin complex, and some research suggests that it actually causes deficiencies in the body since all the other co-factors that exist in a complex have been removed. Animals fed enriched grains that contained isolates surprised researchers with a decline in health.

Vitamins exist in nature as a complex

Vitamins are essential nutrients that our bodies require in small amounts to function properly. They play a crucial role in various bodily processes, including metabolism, growth, and maintenance of overall health. In nature, vitamins are not standalone entities. Instead, they exist as part of a complex, which includes other essential co-factors and compounds that work synergistically to provide optimal health benefits. This natural complex is found in whole foods, such as fruits, vegetables, and herbs.

When we consume vitamins in their natural form, our bodies recognize and utilize them effectively. The various components of the vitamin complex work together, enhancing absorption and ensuring proper utilization within our bodies. For example, vitamin C from a whole food source may contain additional compounds like bioflavonoids, which help enhance its antioxidant properties and absorption.

Most vitamins sold are isolates

Unfortunately, the majority of vitamins available in the market are not derived from whole food sources. Instead, they are isolates - individual components of the vitamin complex that have been extracted and synthesized from non-food sources. These isolates are then combined to create vitamin supplements. This process is cost-effective and allows for mass production, making isolates a popular choice for vitamin manufacturing.

However, isolates cannot fully mimic the complexity and synergistic effects of the natural vitamin complex. By isolating specific components, manufacturers overlook the intricate balance and interactions that exist within the complex. This can result in reduced efficacy and potential side effects when compared to consuming vitamins from whole foods.

Isolates may cause deficiencies and health decline

Research suggests that relying solely on vitamin isolates may have adverse effects on our health. While isolates may provide certain benefits, they lack the necessary co-factors and compounds found in the vitamin complex. These missing components are important for proper absorption, utilization, and overall effectiveness of the vitamins.

Furthermore, the excessive intake of isolates without their natural counterparts may disrupt the delicate balance of nutrients within our bodies. This can lead to imbalances and deficiencies, potentially causing more harm than good. For example, taking high doses of isolated vitamin C may interfere with the absorption and utilization of other essential nutrients, leading to imbalances in the body.

Studies have also shown that animals fed enriched grains containing isolates experienced unexpected health decline. This further emphasizes the importance of consuming vitamins in their natural form, as nature intended. Our bodies have evolved to process and utilize vitamins from whole food sources, not isolated compounds synthesized in a lab.

We use herbs and vitamins made from food for a reason

Given the limitations and potential risks associated with vitamin isolates, it becomes clear why many individuals opt for herbal supplements and whole food-based vitamins. These products are made from real food sources, preserving the natural vitamin complexes along with their essential co-factors and compounds.

Using herbs and vitamins made from food ensures that our bodies receive the full range of nutrients and synergistic effects provided by nature. By consuming these products, we can support our overall health and well-being without the potential risks associated with isolates.

The foundation of any plan to improve health must start with good nutrition. Even if you eat organic, it’s unfortunately almost impossible to get all you need just from food. If you have been a patient in the past, you probably have heard me say…. “your diet is like a tile floor. Your supplements are like the grout in between the tiles. You can not build a whole floor out of grout and you can’t out supplement a bad diet. A good multivitamin that contains co-factors helps to fill gaps in your diet.” I use Standard Process and Doctors Research primarily. I have been researching another company as well but am not ready to jump all in on it yet.

Co-factors are more important than you may realize. Modern farming as well as processing of our foods have stripped away many micronutrients that assist the body in using other vitamins. As an example, zinc is used in hundreds of different functions in the body but most med are deficient. They may seek help from their doctor or from Google for symptoms of low testosterone or low thyroid, without ever addressing something foundational like making sure their body has all the building blocks it needs to function well. This is why I feel everybody should have, at the very least, a multivitamin that fills those needs and a mineral supplement such as this. The two links above lead to vitamins that I believe everybody should have at the least, in order to build a good foundation. Catalyn I usually recommend 3-6/day. Depending on how nutritionally complete your diet is. The trace minerals I also included a link to, has all the needed trace minerals plus B12. Most seniors as well as many people over 40, have a B12 deficiency. In seniors, it’s known to affect almost all seniors. It’s called pernicious anemia. here are some of the symptoms according to the The Cleveland Clinic:

What are pernicious anemia symptoms?

Generally speaking, the longer you go without adequate vitamin B12, the more serious your symptoms are. Early on, people may have mild symptoms they may think are caused by other common conditions. Examples include:

• Diarrhea or constipation.

• Lightheadedness when standing up or with exertion.

• Loss of appetite.

• Pale skin (mild jaundice or yellowing of your eyes or skin).

• Shortness of breath (dyspnea), mostly during exercise.

• Heartburn.

• Swollen, red tongue or bleeding gums.

What are examples of pernicious anemia symptoms caused by long-term low vitamin B12 levels?

Long-term low vitamin B12 levels caused by pernicious anemia can affect your nervous system. Symptoms of potential nervous system problems include:

• Confusion.

• Short-term memory loss.

• Depression.

• Loss of balance.

• Numbness and tingling in your hands and feet.

• Problems concentrating.

• Irritability.

• Hallucinations.

• Delusions.

• Optic nerve degeneration that affects your eyesight.

Slight side track but….

Bear with me for a moment. This side track helps to illustrate the point about synthetic vitamins. B12 is present in a lot of supplements. In fact it’s common as an energy booster. Yet the type they most commonly use is cyanocobalamin. You may recognize the beginning of that word. It’s cyanide. That doesn’t mean the supplement is going to kill you but it does show you that it’s not made from a food you would normally eat, and it doesn’t act the same either. This also doesn’t address the concern of being able to digest the B12 in the first place. Many people after the age of 40 have a reduction in “intrinsic factor” that is needed to digest the B12. The product I mentioned above, contains intrinsic factors.

We don’t want to waste our money on supplements that do not improve our health. Marketing agencies have done a great job in getting us to believe that a one-a-day, small pill can contain all the required daily nutrients we need. Unfortunately, that is not the case and never will be. When I was a kid we saw George Jetson be able to get his nutrients that way, but the reality is different. We need our vitamins to come from food, not a test tube.

I would also add in a vitamin D supplement and, if you are over 40, some form of digestive support. Both of those are bigger subjects and I will cover those another time. Vitamin D is important, but not such a simple subject. It deserves an article of its own.

In conclusion, it is crucial to recognize that most vitamins sold as isolates are not truly representative of vitamins in their natural form. These isolates lack the complexity and synergistic effects of the vitamin complex found in whole foods. Research suggests that relying solely on isolates may lead to deficiencies and potentially harm our health. Instead, it is advisable to choose whole food-based vitamins and herbal supplements that provide the natural vitamin complexes our bodies need for optimal health.

Hopefully, you found that informative.

At some point in the not-so-distant future, I will hold live Q&A sessions. I know a lot of this can get confusing. Remember, if you are making changes, make small changes. You will never go wrong by increasing whole, nutrient-dense foods and eliminating processed foods. You won’t go wrong with taking food-based, foundational supplements. Those things are universal. Later we will look at ways to take it further and customize your supplements and foods to fit your specific needs.

If you found this article helpful, please share it on social media or share it with a friend.

Thanks for reading!

-Dr Rick