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    Home > Active Ingredient News > Endocrine System > Eat less supper!

    Eat less supper!

    • Last Update: 2022-01-10
    • Source: Internet
    • Author: User
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    Staying up late is harmful to your health, and you know the truth, but in the face of unfinished work/on-duty once a week/chasing drama, novels, games, how many people are forced or voluntarily become night owls
    .

    Not only do you have to stay up late, you also have to eat some supper to comfort your stomach, barbecue, fried chicken, spicy hot, crayfish.
    .
    .
    In the eyes of foodies, every staying up late without supper is a disappointment to the food
    .

    However, a supper is refreshing for a while, and if it goes on for a long time, diabetes will come to the door
    .

    In 2018, BMJ published a large-scale study of female nurses in the United States, which lasted for 24 years, showed that among the 140,000 nurses who experienced at least three night shifts a month, 10,915 eventually developed type 2 diabetes.
    In a night shift like this year, the probability of developing diabetes increased by 31% (HR 1.
    31, 95% CI 1.
    19 to 1.
    44).
    Scientists only observed the phenomenon at the time, and did not know the reasons behind the increased risk of diabetes caused by staying up late
    .

    And a human clinical study from Harvard University strongly proved: 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 organism, that is, the biological clock.
    When and what various tissues and organs do under the command of the biological clock, they are arranged clearly, and various physiological processes are also carried out in an orderly manner under the coordination of the biological clock.
    This includes blood glucose metabolism
    .

    The body’s biological clock adapts to the rhythm of eating during the day, resting at night, and eating more for supper, which disrupts the arrangement of the biological clock and makes blood glucose metabolism disorder.
    In the long term, it is prone to diabetes.
    If you follow the normal eating rhythm, even Staying up late can also prevent this from happening
    .

    The research was published in Science Advances
    .

    A total of 19 healthy young people (12 males and 7 females; age 26.
    5±4.
    1 years; BMI 22.
    7±2.
    1kg/m2; HbA1c 4.
    9%-5.
    4%) were recruited for this study.
    Although the number of people in the experiment was small, This is a rigorous and highly controlled laboratory study
    .

    Participants were randomly assigned to the night eating group and the day eating group.
    Both groups stayed awake at night (simulating a night shift state).
    The difference is that the night eating group would eat between 23:00 and 7:00 the next day (Eat midnight snack), while the day-time feeding group did not eat at night (starved for one night) until 7 o'clock in the morning the next day
    .

    Legend: Starting from the 8th day to simulate night work, the longer you stay up late, the number of night snack groups (orange) will change from 1 to 2 times, while the daytime group will eat during the day because of strict control In addition to other conditions other than the eating time, in order to match the four meals a day in the night-eating group (additional supper), the day-eating group also ate four meals during the day, every 4 hours
    .

    Since the day-time feeding group’s diet was arranged during the day, which happened to be the time to sleep during the night shift, the participants had to be shaken up during sleep: “It’s time to eat!” Of course, to ensure that the two experimental conditions are consistent, at night Although the eating group did not have to eat four meals during the day, they were also asked to stay awake during the daytime group meals.
    .
    .
    and so on, one can imagine how strict this experiment is
    .

    Experimental overview: the night eating group (orange) and the day eating group (blue) eating rhythm, sleep rhythm, and biological clock state The experimental results show that the same is in the "night shift", the blood sugar fluctuation curve and the biological clock control of people who eat supper The blood glucose fluctuation curve is opposite to that of people who do not eat supper at night, the blood glucose fluctuation curve is consistent with the blood glucose fluctuation curve of the normal biological clock
    .

    Graphic: The blood glucose fluctuation curve of the night eating group (orange) and the day eating group (blue).
    Moreover, compared with the blood sugar level regulated by the biological clock, eating supper at night will increase the average blood sugar by 6.
    4% [95%] CI, 2.
    7 to 10% (6.
    3 mg/dl; 95% CI, 3.
    3 to 9.
    7 mg/dl)], and those who did not eat supper did not increase blood sugar
    .

    Not only that, compared with the postprandial blood glucose and insulin secretion in the daytime eating group, people who ate supper had a 19.
    4% increase in blood glucose level 3 hours after breakfast [95% CI, 4.
    7%-34.
    2% (18.
    4 mg/dl; 95% CI, 4.
    8-31.
    8 mg/dl)].
    At the same time, 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 late-night snacks will cause the function of pancreatic islet β cells to be impaired, and sufficient insulin cannot be secreted in time to regulate blood glucose levels in the body, and glucose tolerance will be impaired
    .

    However, no matter in the night eating group or the day eating group, the late insulin level after breakfast was not much different from the insulin level regulated by the biological clock, indicating that the insulin sensitivity was not impaired during the experiment
    .

    Diagram: The blood glucose curve and the curve of early insulin secretion at 3 hours after breakfast in the daytime eating group and the night eating group.
    Finally, the researchers also found that the more out of sync between the eating rhythm and the normal biological clock, the more severe the glucose tolerance impairment, for example, complete day and night.
    People who are upside down do not wake up until 7 in the evening, eat their first meal, eat at 11 in the evening, and eat a little snack at 4 or 5 in the morning.
    Their blood sugar regulation is more impaired than those who suffer to 2 or 3 in the morning.
    At the same time, people who only eat a supper at night are more serious
    .

    Diagram: The degree of lack of synchronization between the eating rhythm and the biological clock is proportional to the degree of glucose tolerance impairment.
    This study proves that the lack of synchronization between the eating rhythm and the biological clock is the main reason for the high incidence of diabetes in night shifts.
    Eating midnight snacks leads to blood glucose metabolism disorders and β cells.
    Impaired function, impaired glucose tolerance
    .

    However, although insulin sensitivity was not impaired in this experiment, it cannot be ruled out that it was because the experiment period was short and the long-term effect could not be seen
    .

    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 make up for sleep, and whether this will affect the conclusions of the experiment needs further research
    .

    In short, for good health, stay up late.
    Even if you stay up late, you might as well eat a little bit more for dinner, refuse supper, and have another hot breakfast the next morning to soothe your stomach
    .

    Staying up late has disrupted our normal sleep rhythm, so don't let the supper disrupt our eating rhythm again! Stop eating takeaways in the duty room in the middle of the night
    .

     References: [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.
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