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Blog author, Solai Buchanan is an experienced Registered Dietitian and Certified Diabetes Educator with an MS from Columbia Teachers College. She specializes in treating heart disease, diabetes, hypertension, high cholesterol, polycystic ovarian syndrome,and other chronic diseases. She is a provider at a full-service cardiology practice accepting most insurance and staffed with a primary care MD, pediatrician, and cardiologist. Call: 718.894.7907. NYCC is lead by Interventional Cardiologist Sanjeev Palta, MD, FSCAI, FACC. He trained at Cornell-Columbia Presbyterian Hospital and the State University Hospital of Brooklyn. He currently is an Attending Cardiologist at New York Methodist Hospital and Maimonides Medical Center. He is also an Assistant Clinical Professor in the Department of Medicine at Mount Sinai Medical Center. Having performed over 2000 invasive cardiac procedures Dr. Palta’s patients know they are in trusted hands.

Saturday, January 4, 2020

PROCESSED CARB INTAKE MAY INCREASE INSOMNIA


Insomnia and other sleep disorders are serious health problems.  They have been found to significantly increase risk of both physical and mental health problems.  Research reviews indicate sleep disorders contribute to one’s risk of high blood pressure, heart attack, stroke, diabetes, obesity, depression, dementia and many other health problems.  One way poor quality sleep drives health problems is by increasing levels of systemic inflammation.  Chronic systemic inflammation triggers metabolic, circulatory, and endocrine disruptions leading to chronic health problems.  Poor sleep is also known to alter levels of hunger and fullness hormones, increasing the likelihood of obesity and impaired glucose tolerance.  

Recent polling has documented a marked increase in rates insomnia, a condition characterized by difficulty falling and/or staying asleep. Other sleep disturbances including restless leg syndrome and obstructive sleep apnea are also on the rise.  An estimated 30% of U.S. adults are saddled with symptoms of insomnia at least some of the time.  And, among those over age 60, nearly 50% experience symptoms of insomnia.  About 10% of adults suffer from chronic insomnia.  Rising rates of insomnia are likely due to many factors including an aging population, increased rates of anxiety and depression, and increased rates of shift work.  Additionally, the rising prevalence of obesity drives other health problems that can impair sleep quality including chronic pain, acid reflux, and obstructive sleep apnea.  The ubiquity of screens in modern life also takes it toll on sleep.  Particularly screens held close to the face such as phones, impair sleep hormone production, making it harder to fall asleep.  Diet and lifestyle elements known to contribute to the risk of insomnia include alcohol intake, caffeine intake, heavy meals close to bedtime, and inactivity.  Now, a recent study suggests that another dietary factor may be contributing to our sleep woes – high carb intake.

To investigate the relationship between diet and insomnia, researchers analyzed the food intake and sleep records of 50,000 post-menopausal women enrolled in the ongoing Women's Health Initiative. They found that individuals who ate more refined carbohydrates such as white flour and white rice as well as high sugar foods and drinks, were more likely to experience symptoms of insomnia and develop chronic insomnia.  Researchers found that the higher the glycemic index (a measure of how quickly foods raise blood sugar) of women’s diets, the greater the risk of insomnia.  Conversely, dietary patterns rich in vegetables, whole fruits, and other sources of fiber and healthy minerals were associated with lower rates of sleep problems. While the study was observational and cannot prove that high sugar and refined carb intake drives sleep problems, researchers postulate that big fluctuations in blood sugar caused by refined carbs may to blame.  Processed and sugary carbs are quickly digested, causing spikes in blood sugar.  The sudden rises in blood sugar drive hormonal responses that, in turn, can cause blood sugar to rapidly plunge. The resulting low blood sugar levels then trigger the release of stimulatory hormones adrenaline and cortisol.  And, it is these that interfere with sleep. 

What to do:  Healthy sleep is a very important component of physical and mental health.  Sleep disturbances can also be a symptom of other serious health problems.  If you have sleep problems address them with your health provider.  Many problems can be effectively treated.  Practicing healthy sleep related behaviors including sleeping consistent hours, getting bright morning light, doing cardiovascular activity, practicing mindfulness, avoiding screens before bed, creating a sleep conducive bedroom, and controlling caffeine and alcohol intake can increase your odds of a better night’s sleep.  And, perhaps consider limiting intake of unhealthy carbs.  While “bad carbs” have not been proven to directly impact sleep, a healthy balanced dietary pattern is known to be a recipe for better overall health and well-being.   Aim for a balanced diet rich in vegetables, fruits, whole grains, nuts & beans, fish and chicken and you just might find your sleep improves as well.   

Sources:
Gangwisch JE, Hale L et al. High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative. American Journal of Clinical Nutrition, 2019; DOI: 10.1093/ajcn/nqz275

Zheng B, Yu C, et al.  Insommnia symptoms and the risk of cardiovascular diseases among 0.5 million adults: A 10-year cohort.  Neurology, Dec 2019, 93 (23) e2110-e2120; DOI: 10.1212/WNL.0000000000008581

Daghlas I, Dashti HS, et al.  Sleep duration and myocardial infarction. Journal of the American College of Cardiology, 2019; 74 (10): 1304; DOI: 10.1016/j.jacc.2019.07.022.

Information adapted from articles available at:

1 comment:

  1. I'm glad visit your blog. your post is very informative and useful.
    I could not sleep if i had not carb before.

    ReplyDelete