There are many intricate links within the body, where the health of one mechanism relies on the health of another. This week’s Nutrition News covers a number of recently published nutritional studies that shine a light on different health mechanisms including sleep, gut health, and heart health.
Lack of sleep could increase diabetes risk
It was revealed recently that insufficient sleep, defined as less than six hours a night, significantly increases the risk of developing type 2 diabetes, highlighting the link between sleep support and general health. The research, reported in the article “Not Getting Enough Sleep May Increase Your Type 2 Diabetes Risk”, followed nearly 250,000 adults in the UK, examining various dietary habits and their correlation with sleep duration. Even individuals adhering to a healthy diet were not exempt from the heightened risk associated with inadequate sleep, underscoring the pivotal role of sleep in preventing type 2 diabetes.
Type 2 diabetes arises when the body struggles to respond effectively to insulin or produce enough of it, resulting in elevated glucose levels. The Centres for Disease Control and Prevention reports that approximately 38 million Americans have diabetes, with up to 95% of them having type 2 diabetes, posing a substantial risk to heart health.
The study emphasised the significance of sleep patterns in overall health, with both long-term and short-term sleep disturbances having varying health implications. Chronic disruptions, such as insomnia or sleep apnoea, were associated with an increased risk of type 2 diabetes. Even short-term disturbances caused by stress or travel, though resulting in temporary discomfort, can impact long-term health.
Experts highlighted the intricate relationship between sleep and glucose metabolism. Disruptions to circadian rhythms, the body's natural cycles, can render it less responsive to insulin, leading to imbalances in blood glucose levels. Additionally, inadequate sleep affects key hormones related to appetite, potentially causing an increase in the consumption of sugary foods, exacerbating blood glucose levels.
The study emphasised that both extremes, insufficient sleep (less than 6 hours) and excess sleep (more than 9 hours), contribute to a higher risk of type 2 diabetes. Short sleep duration was linked to insulin resistance, impaired glucose tolerance, obesity, and disruptions in hormones regulating appetite and metabolism. On the other hand, long sleep duration may signal underlying health issues like depression or chronic diseases, posing similar risks.
While brief naps can support daytime energy and cognitive function, they cannot compensate for chronic short sleep patterns. Regular, consistent, and quality sleep remains paramount for maintaining overall health and reducing the risk of developing of type 2 diabetes. The study encourages individuals to prioritise sleep as an integral part of their holistic well-being.
The latest on the gut health and heart health link
The link between gut health and heart health has been further explored in the recently published article “How and why does gut health influence heart health?”. The gut microbiome, a complex ecosystem of microorganisms residing in the digestive tract, plays a pivotal role in influencing cardiovascular well-being.
Experts, as discussed in the article, unanimously agree that the gut microbiome's composition, shaped by dietary habits, influences various bodily functions. Dr. Nathaniel E. Lebowitz, a cardiologist, emphasises the symbiotic relationship, noting that while individuals depend on the microbiome for health, the microbiome, in turn, relies on individuals for its well-being. Maintaining a healthy microbiome is increasingly recognised as crucial for overall organ health, including the heart, as it plays a significant role in counteracting inflammation—a key driver of various health problems.
The gut-heart connection extends to the production of trimethylamine-N-oxide (TMAO) by gut microbes when metabolising certain foods such as red meat, eggs, and fish. Dr. John P. Higgins, a sports cardiologist, underscores that elevated TMAO levels are associated with cholesterol, arterial plaque, and increased risk of heart attacks or stroke. Numerous studies have linked an imbalanced gut microbiome to heightened risks of cardiovascular complications, such as coronary heart disease, heart failure, stroke, and hypertension.
Highlighting the importance of a well-balanced gut microbiome, Monique Richard, a registered dietitian nutritionist, likens it to a beautiful farm garden; “the various gut bugs, or microbiota, are like the components of the garden, each having their own job function to contribute to a bountiful harvest. The garden needs components like healthy soil, clean water, proper nutrients, structure, and tender love and care”.
While dietary recommendations emphasise heart-healthy foods, probiotics and prebiotics also have a place in supporting digestive health with probiotics increasing beneficial bacteria in the gut and prebiotics feeding those bacteria, although there is a need for strain-specific guidance from healthcare professionals. The overarching message is clear: a healthy gut is integral to heart health, influencing cardiovascular disease risk factors, immune system function, and even promoting artery-clearing mechanisms. As the evidence mounts, prioritising a diet rich in microbiome-friendly foods is essential for gut and heart well-being.
Obesity linked with higher depression rates
A recent study discussed in the article “Depression Risk Higher for People Living with Obesity, Especially Women” sheds light on the link between higher Body Mass Index (BMI) and compromised mental health, particularly in middle- and older-aged individuals, with women showing a more pronounced association. While previous research has acknowledged the intricate connection between weight management and mental health, the exact nature of this relationship remains elusive.
The study, encompassing 1,821 men and women aged 46 to 73, delved into the correlation between BMI, depression, and well-being. The findings indicated a positive association between BMI and depression scores in both genders, with a more substantial impact observed in women. Even after adjusting for demographic variables, lifestyle factors, and disease conditions, the link between higher BMI and poor mental health remained independent.
The researchers emphasised that lifestyle factors and health conditions might influence the connection between obesity and mental health. However, the study revealed that this association persists independently of these factors, suggesting that weight management measures aimed at the general public could potentially mitigate the occurrence of depression.
Catherine Gervacio, a Registered Dietitian, and nutrition writer underscored societal pressures and expectations around body image, particularly affecting women, which could be the reason behind the study’s findings. The study supported the notion that women with higher BMI faced increased stigma, potentially impacting psychological well-being due to prevalent societal norms and media portrayals.
Jesse Feder, a personal trainer and Registered Dietitian, highlighted the stigmatisation of women's natural fat distribution patterns and emphasised the impact of hormonal shifts during various life stages on mental health.
To address higher BMI in a healthy manner, experts recommend personalised lifestyle plans involving diet, exercise, and stress management. Sustainable lifestyle changes, including stress management techniques, mindful eating, consistent exercise, and quality sleep, are crucial. Working with professionals, such as nutritionists, can aid in crafting personalised plans, emphasising gradual, sustainable changes rather than quick fixes. The study encourages a holistic approach to health, recognising the link of physical and mental well-being.
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Alison is the Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.