How to Decrease Your Chances of Developing Type 2 Diabetes, According to a Nutritionist
Bethaney Wallace on 10th Mar 2016
Sleep and diet – they are two daily factors that affect everything. When they're "off" or not regulated like they should, any number of bodily side effects can come into play. Which, in turn, makes it even more difficult to eat right and sleep. Combined, it's a vicious cycle, says registered dietitian nutritionist Leslie Graves, owner of Grace, Goals and Guts.
"It only takes a couple nights of poor sleep to throw your insulin and hormones off," she says. "It's easy to see why [not sleeping] could turn into diabetes." Graves added that, when tired, we're more likely to eat, and to choose unhealthy foods.
The body craves things like sugars and caffeine in order to stay awake, which only makes us want more sugar and caffeine … which also keeps us up at night so we are tired the next day too.
Like she said, a vicious cycle. And no one – especially those who have experienced this lack of sleep – is arguing with her. Instead, the hard part comes in finding a cure.
But there's not one cure-all food or method to getting good sleep or staying healthy, it's a lifestyle choice of making smart decisions and watching what you put into your body. However, it's also a cycle that gets easier over time with education and repetition, she says. The body even craves healthy foods the often it gets them.
Promote Healthy Hormone Regulation Through Sleep
Studies show that sleeping before midnight can help control your hormones, including those that help with sleep and digestion. Night owls who are at risk for type 2 diabetes might consider an earlier bedtime to help the body regulate itself.
It's also a good idea to bask in natural light each morning, Graves says. This will help the body to naturally adjust its circadian rhythm; artificial light doesn't hold the same affects, which gives you good reason to open the blinds.
Keeping a routine is also key, she said. Approximately an hour before bedtime, start your nightly habits to keep your body on a schedule. Though it can be preferable to stay up later on weekends, Graves says that it's also a habit that can catch up with you and throw your routine out of whack.
Adjust Your Diet
Everyone metabolizes food differently, so Graves says it's important to listen to your own body, and pay attention to how it reacts to each substance. Or to "be your own detective."
Though you can also stay aware foods and how they're most likely to affect the digestive system. For instance, carbs, which can cause blood sugar to spike and affect insulin. This is a huge factor in developing type 2 diabetes, she says. Those who consume a high number of carbs can develop an insulin resistance, she said. And those who gain weight can also be at risk for the disease.
Cutting out a majority of carbs (then reintroducing them slowly) can be a great way to let the pancreas and liver "rest," Graves says. "The body is working all the time and sometimes it needs a break." She encourages her own clients to lose weight when laying off of carbs so that when they are cycled back in, the body will be "more sensitive to insulin."
As for foods you should eat, she recommends bright, colorful fruits and veggies that are full of minerals and omega-3 fatty acids to reduce inflammation. Spices like cinnamon, turmeric, and ginger are also healthy choices, she says. Besides, they're pretty tasty, too.
If you think you might be at risk for type 2 diabetes, talk with your doctor and consider these simple lifestyle changes.