Is Banana Good For Diabetes
Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized diet plan. A person with diabetes should include fresh, plant food options in the diet, such as fruits and vegetables. Bananas provide plenty of nutrition without adding many calories.
Sleep Habits And Diabetes
While diet and obesity are big contributors to your odds of having diabetes, studies have found that sleep habits are, too, probably because over time, they can affect how well your cells respond to insulin.
In one study, more than 4,000 people reported the amount of sleep they got each night. Those who got less than 6 hours were twice as likely to have cells that were less sensitive to insulin or to have full-blown diabetes. This was true even after the researchers took other lifestyle habits into account.
Other sleep disruptions and disorders, such as sleep apnea, also seem to raise a personâs odds of having diabetes.
But the risk goes up at the other end of the spectrum, too. For reasons that arenât clear, people who sleep too much — more than 9 hours a night — might also have higher chances of getting diabetes.
Improving Sleep To Improve Health
Sleep is one of the pillars of good health and is easier to modify than others like exercise, Prof. Franks said. Dr. Berrys key takeaway from the research was to go to bed 30 minutes earlier.
Prof. Franks also recommended being mindful of what you eat for breakfast and considering healthier choices if youve slept badly, if you generally go to bed late, or if youve stayed up later than usual.
Everyone is different, Prof. Spector said. I believe everyone should experiment with their meal timings and sleep patterns to see what works best for them.
Simple and small changes to improving your sleep can have major impacts on the way your body responds to food and therefore your health. Prof. Tim Spector
At ZOE, we dont believe in one-size-fits-all advice when it comes to your health. The ZOE program measures your blood glucose and blood fat responses, along with your microbiome, and helps you find the foods that work best for your unique body.
Take a free quiz to find out how you can learn which foods work best for you.
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Avoid Alcohol Before Nighttime
Another good habit is to avoid alcohol before going to bed. This can cause your blood sugar to increase quickly but leave you with low levels overnight. Avoiding alcohol for a few hours before bedtime will help keep the glucose in balance and prevent fluctuations.
If you do drink alcoholic beverages before going to bed try to eat a healthy snack with some carbohydrates to catch that low blood sugar after drinking alcohol.
The Importance Of Bedtime And Consistency
The ZOE research team and their international collaborators analyzed the blood sugar responses and sleep data of 953 people without any health conditions, who took part in a clinical trial called PREDICT 1.
The team published their results in the journal Diabetologia.
To allow the scientists to assess the participants sleep patterns in detail, the volunteers wore sleep trackers that picked up movement beyond what standard wearables are capable of.
After a good nights sleep measured by looking at whether they managed to stay asleep for most of the night the participants were generally able to avoid big blood sugar spikes after breakfast the following day.
But when the participants didnt sleep well, they experienced big spikes in blood sugar after breakfast, particularly if they opted for sugary foods.
Sleep efficiency, or how well you sleep, is clearly an important factor. But so is bedtime.
People who generally had a later bedtime were less able to control their blood sugar the next morning, even if they slept in. Going to bed earlier, on the other hand, led to better blood sugar control.
This means that youre better able to control your blood sugar if you go to sleep earlier than you are if you try to catch up on sleep in the morning.
Consistency is key because if you normally go to sleep early, staying up late for even just one night will make your blood sugar control worse the next day.
But how is blood sugar linked to heart disease?
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Trouble Sleeping From High Sugar Levels
High blood sugar levels can impact upon your sleep. It could be that the high levels make it less comfortable for you to sleep it may make you feel too warm or irritable and unsettled.
Another factor is if you need to go the toilet during the night. For people with regularly high blood sugar levels this can have a pronounced impact on your ability to get a good nights sleep. If this is the case, be sure to mention this to your health team.
Poor Quality Of Sleep And Falling Asleep Later Are Associated With Poorer Control Of Blood Sugar After Meals
Embargo: 2301H UK time Tuesday 30 November
A new study published in Diabetologia ) finds that later bedtime routines and poor quality of sleep are associated with higher blood glucose levels and poorer control of blood sugar following meals.
The research was conducted by Neli Tsereteli, Lund University Diabetes Centre, Malmö, Sweden, and Professor Paul Franks of both Lund University Diabetes Centre, Malmö, Sweden and Harvard Chan School of Public Health, Boston, MA, USA, and colleagues.
The authors examined whether night-to-night fluctuations in sleep duration, efficiency, or timing affect postprandial glucose response to breakfast the following day.
The authors note: While there have been numerous large prospective cohort studies focused on the relationship between self-reported sleep, disease and wellbeing, objective data on sleep and postprandial glucose metabolism typically comes from small studies conducted in tightly controlled settings and in specific population subgroups such as those suffering sleep disturbances owing to pregnancy, sleep apnoea, depression, obesity or diabetesBecause of this, there is a need for greater evidence of the effects of sleep on glucose metabolism in healthy individuals.
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People With Sleep Apnea Are Particularly At Risk For Blood Sugar Problems
There appears to be a bidirectional relationship between sleep apnea and diabetes: people with diabetes are more likely to develop sleep apnea, and those who have poor quality sleep because of sleep apnea may experience problems with glycemic control that elevate their risk for type 2 diabetes. According to the International Diabetes Federation, more than half of people with type 2 diabetes have some form of sleep disturbance, with having obstructive sleep apnea. Additionally, up to 40% of people with sleep apnea have or will develop diabetes.
Sleep apnea is a condition in which your airway periodically becomes restricted during the night, cutting off your supply of oxygen. These frequent disruptions to your nighttime sleep may leave you feeling exhausted in the morning. Sleep apnea also disrupts your metabolic pathways, making you more vulnerable to glucose intolerance and insulin resistance. Even for individuals without diabetes, sleep apnea can lead to poor blood glucose control that may easily push you into the pre-diabetes range. Scientists do not yet understand why sleep apnea affects blood sugar levels so strongly, but research in this area is ongoing.
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Is It Nasal Spray Low Blood Sugar Safe To Sleep With High Blood Sugar
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When people are newly recognized with diabetes, one of many first questions they ask is what their blood sugar levels must be what s regular, too high, or too low Blood .
Chronic Insomnia Increases Risk Of Type 2 Diabetes
With Elena A. Christofides, MD
Insomnia raises the risk of developing Type 2 diabetes, a new study confirms, and that risk increases with the duration of insomnia.
Younger people, those under age 40, are especially vulnerable to developing diabetes if they have persistent insomnia,1 according to findings published in Diabetes/Metabolism Research and Reviews.
“This isn’t a surprise,” says Elena Christofides, MD, FACE, chief operating officer of Endocrinology Associates in Columbus, Ohio, and a member of the editorial board for EndocrineWeb. Insomnia, she says, puts the body in a constant state of stress. “Stress is a known contributor to the development and progression of obesity and diabetes because it causes the body to not be ever able to go into repair and relaxation mode. It is always in reaction mode.”
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Sliced Apple And Peanut Butter
Peanut butter is rich in protein, fiber, and healthful fats, an attractive nutritional profile for anyone looking to help control blood sugar levels.
Try cutting an apple and adding a light spread of peanut butter to each slice. Or, try a different type of nut butter, such as almond or cashew butter.
Sleeping Habits And Diabetes
According to research, insomnia affects how well you respond to insulin. People who sleep more than 9 hours each night also tend to have higher rates of diabetes. Sleep apnea can also increase someone’s probability of diabetes. Researchers have discovered that sleep-induced diabetes could raise the risk of other types of diabetes. More than 400 respondents reported how much sleep they get the night before.
Therefore it’s quite important to have a good night’s rest so you have enough strength throughout the day. Below you can find a few tips to create the perfect routine.
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Blood Sugar Basics: What Is Blood Sugar
The term blood sugar refers to the sugar, or glucose, that is floating around in your bloodstream at any given time. Blood sugar, or blood glucose is the main source of sugar found in your blood, and comes from the food you eat. I
f you are monitoring your blood sugar, it is important to keep these numbers in check according to the American Diabetes Association .
Your blood sugar needs to be in the right range for you to be healthy. At least some glucose is necessary for your muscle, liver, and some other cells to use as fuel so they can function.
At least some sugar is necessary for your cells and organs to function properly. When our blood sugar levels get too low, it is called hypoglycemia. Without enough glucose as fuel, we lose the ability to function normally. This can make us feel weak, dizzy, and sweaty. And it can even lead to loss of consciousness.
On the other hand, blood sugar levels that get too high are also harmful, this is called hyperglycemia. Our blood sugar levels can get too high when we dont have enough insulin, or when our insulin isnt working well. This is the case for people who have prediabetes or diabetes. If it isnt treated, high blood sugar can lead to serious problems that can be deadly
The Centers for Disease Control and Prevention explains that keeping blood sugar levels in the target range is vital. It can help us prevent serious health concerns like heart disease, vision loss, and kidney disease, for example.
Levels After Youve Eaten
Many foods have types of carbohydrates called starches and sugars. When you eat foods with these types of carbohydrates, your body breaks them down into glucose, which is a type of simple sugar, and releases the glucose into your bloodstream. Aside from glucose produced by your liver, food is the main source of plasma glucose.
Two hours after eating, your blood sugar levels rise. They rise more when you eat more carbohydrates, when you do not eat fiber, fat, or protein with your carbs, and when you eat certain types of carbohydrates, such as refined sugars and starches.
These are target values from The Joslin Diabetes Center, which include levels for people with diabetes:
How Is It Determined If The Dawn Phenomenon Or Somogyi Effect Is Causing The High Blood Sugar Levels
Your doctor will likely ask you to check your blood sugar levels between 2 a.m. and 3 a.m. for several nights in a row. If your blood sugar is consistently low during this time, the Somogyi effect is suspected. If the blood sugar is normal during this time period, the dawn phenomenon is more likely to be the cause.
Some additional clues that the Somogyi effect may be the cause include nightmares, restless sleep and overnight sweating as these are all signs of low blood sugar levels.
Treating And Managing Hyperglycaemia
If your blood sugar level is slightly high for a short time, emergency treatment wont be necessary. But if it continues to rise you may need to act fast to avoid developing diabetic ketoacidosis .
If your blood sugar level is 15 mmol/l or more, you should check your blood or urine for ketones. If ketones are present, it is likely that you do not have enough insulin in your body. This means you may need to increase your dose or give yourself an extra dose. Talk to your diabetes team about how to do this if you are unsure.
You should also try to drink plenty of sugar-free fluids to prevent dehydration. And if you are feeling unwell, especially if you are vomiting, you should follow any sick day rules you have been given and contact your diabetes healthcare team for advice.
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Easy Before Bed Routines For People With Diabetes
You might be surprised to learn what your blood sugar should be at bedtime. The range is usually 5.0-8.3 mmol/L , and its important to check what yours is before going to bed. Checking your blood sugar before you go to sleep will give you information about what caused any spikes or dips in the day that you might not have noticed. For instance, if your nighttime reading were high, this would tell us that something may have happened during the day that could affect your diabetes management plan.
Creating a bed routine can also be helpful if your blood sugar at bedtime is higher than what youd like it to be. For instance, rather than eating or drinking anything sweet before bedtime and then checking how what should happen next for diabetes management will depend on what the readings are in the morning, try adding this into a routine:
- Always check your bloog glucose levels with a glucose meter or your CGM
- Eat dinner earlier in the evening
- Don’t drink sugar-sweetened beverages before bedtime
- Eating a nitrile snack before bed helps maintain your blood sugar normal and prevents your liver from releasing excess glucose
- Limit alcoholic beverages to the extent they disturb sleep
- Too close to bed exercises often can cause poor sleeping habits
- Avoid eating caffeine within several hours of going to bed
- Take medicine if needed to lower your blood sugar levels, but dont take too much insulin so you wont have a low reading in the morning.
Create An Environment Suited For Sleep
A comfortable environment can go a long way in getting a good nights sleep. If possible, consider investing in a new mattress. This can really improve your sleep, especially if its been a while since your last new mattress.
Making sure your bedroom is a comfortable temperature can also help you get a better nights sleep. Cooler temperatures tend to be the best for good sleep, so consider opening a window or using a fan while you sleep.
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Can Drinking A Lot Of Water Lower Your Blood Sugar Levels
Although feeling very thirsty is a symptom of a hyper, drinking a lot of water will not bring your blood sugar levels down. It will only help to reduce your risk of dehydration.
Its important that you take your diabetes medication to bring your blood sugar levels down. If you have consistently high blood sugar levels, you will need to follow the advice below and speak to your diabetes healthcare team.