Staying up late endangers health, the reason is understood, but in the face of unfinished work / weekly duty / chasing dramas, novels, games, how many people are forced or actively become night owls.
Not only do you have to stay up late, but you also have to eat some late-night snacks to soothe your stomach, barbecue, fried chicken, spicy hot, crayfish... In the eyes of foodies, every staying up late without eating supper is a failure of food.
However, a late-night snack is cool, and in the long run, diabetes will come to the door.
In a 2018 large study of U.S. female nurses published by BMJ over a 24-year period, 10,915 of the 140,000 nurses who experienced at least three night shifts per month ended up developing type II diabetes, and for every 5 years of such night shifts, the probability of developing diabetes increased by 31% (HR 1.31, 95% CI 1.19 to 1.44).
At the time, scientists had merely observed the phenomenon and were unclear as to why staying up late caused the increased risk of diabetes.
A human clinical study from Harvard University strongly proves that staying up late is not the main reason for the high incidence of diabetes in night owls, and supper is the culprit!
As we all know, there is an invisible "clock" in the biological body, that is, the biological clock, when and what various tissues and organs do under the command of the biological clock, are arranged clearly, and various physiological processes are also carried out in an orderly manner under the coordination of the biological clock, including blood glucose metabolism.
The rhythm of the biological clock in the human body is to eat during the day, rest at night, and eat more than one meal at night, which disrupts the arrangement of the biological clock, making blood sugar metabolism disordered, and in the long run, it is easy to suffer from diabetes, and if you follow the normal dietary rhythm, even staying up late can avoid this situation. The study was published in Science Advances.
The study enrolled a total of 19 healthy young adults (12 males, 7 females; ages 26.5±4.1 years; BMI 22.7±2.1 kg/m2; HbA1c 4.9%-5.4%), which was a rigorous and highly controlled laboratory study despite the small number of experiments.
Participants were randomly assigned to the nocturnal eating group and the daytime eating group, both of which remained awake at night (simulating the night shift), except that the nocturnal eating group ate between 23:00 p.m. and 7:00 p.m. the next day (supper), while the daytime eating group did not eat at night (starving overnight) until 7 a.m. the next day.
Note: Since day 8, the night work simulation, the longer the stay up, the number of supper eating in the night eating group (orange) changed from 1 to 2 times, while the daytime eating group fixed during the day
Because other conditions other than eating time should be strictly controlled, in order to match the four meals a day (one more supper) of the night eating group, the daytime eating group also ate four meals during the day, eating every 4 hours.
Since the daytime feeding group diet was arranged during the day, it was exactly the time to make up for sleep after the night shift, for which the participants had to be shaken awake during sleep: "It's time to eat!" ”
Of course, in order to ensure that the conditions of the two groups of experiments are the same, the night eating group, although it does not have to eat four meals during the day, is also required to stay awake during the daytime group... And so on, you can imagine how rigorous this experiment is.
Experiment overview: Nocturnal eating group (orange) and daytime eating group (blue) eating rhythm, sleep rhythm and circadian clock state
The experimental results show that the blood glucose fluctuation curve of people who eat supper is the opposite of the blood glucose fluctuation curve under the regulation of the biological clock, and the blood glucose fluctuation curve of people who do not eat supper at night is consistent with the normal biological clock blood glucose fluctuation curve.
Illustration: Blood glucose fluctuation curves in the nocturnal eating group (orange) and daytime eating group (blue).
Moreover, eating supper at night also increased average blood glucose by 6.4% compared to blood glucose levels regulated by the biological clock [95% CI, 2.7 to 10% (6.3 mg/dl; 95% CI, 3.3 to 9.7 mg/dl)], and people who did not eat supper did not experience blood sugar increases.
Not only that, compared with postprandial blood glucose and insulin secretion in the daytime eating group, people who ate late-night snacks had 19.4% higher blood glucose levels in the 3 hours after breakfast [95% CI, 4.7%-34.2% (18.4 mg/dl; 95% CI, 4.8-31.8 mg/dl)], while early postprandial insulin levels decreased by 52.9% [95% CI, 98.6% - 7.1% ( 23.5 U/ml; 95% CI, 42.8 - 4.2 U/ml)】。 It is suggested that eating supper will cause impaired cell function of pancreatic islet β, and insufficient insulin can be secreted in time to regulate blood glucose levels in the body, and glucose tolerance is reduced.
However, whether it was the night-time or day-time eating group, the late insulin level after breakfast was not much different from the insulin level regulated by the biological clock, indicating that insulin sensitivity was not impaired during the experiment.
Illustration: Blood glucose curve and early insulin secretion curve 3 hours after breakfast in the daytime and nocturnal eating groups
Finally, the researchers also found that the more out of sync between the eating rhythm and the normal biological clock, the more serious the glucose tolerance damage, for example, people who are completely upside down day and night, sleep until 7 pm, eat the first meal, eat a meal at 11 o'clock in the evening, and eat a snack at 4 or 5 a.m., and their blood sugar regulation is more seriously impaired than those who stay up until 2 or 3 o'clock and only eat one supper at night.
Illustration: The degree of dissynchronization of the eating rhythm and the circadian clock is proportional to the degree of glucose tolerance impairment
This study proves that dietary rhythms and biological clocks are the main reason for the high incidence of diabetes in people who work the night shift, and that eating suppers leads to blood sugar metabolism disorders, impaired β cell function, and decreased glucose tolerance. However, although no impaired insulin sensitivity was found in this experiment, it was not excluded that the experimental period was short and did not see long-term effects.
In addition, in real life, even if many people do not eat supper, they will miss breakfast or lunch the next day because they want to sleep, and whether this will affect the conclusions of the experiment needs further study.
All in all, in order to be healthy, stay up late, even if you stay up late, you may wish to eat a little more dinner, refuse to supper, and then have a hot breakfast the next morning to soothe the stomach.
Staying up late has disturbed our normal sleep rhythm, so don't let the supper disturb our eating rhythm again! Don't steal takeaways in the duty room in the middle of the night.
bibliography:
[1] Chellappa SL, Qian J, Vujovic N, et al. Daytime eating prevents internal circadian misalignment and glucose intolerance in night work. Sci Adv. 2021;7(49):eabg9910.
[2]https://medicalxpress.com/news/2021-12-daytime-meals-health-linked-night.html
Written by | Four five seven
Edit | Swagpp
Source| Metz Medicine