“Lights Out” Method SLASHES Diabetes Risk
By
Dr. Scott Olson, ND
Posted July 28, 2024
We all know that diet and exercise are crucial in preventing type 2 diabetes.
But what if I told you that making a simple change to your sleeping environment could ALSO significantly dial down your risk?
A groundbreaking new study suggests that this easy, no-cost strategy could be a powerful tool in our diabetes prevention toolkit.
Let’s shed some light on this fascinating research…
I’ve warned you about the dangers of light exposure at night before.
Artificial light negatively affects hormone levels and disrupts circadian rhythm. So, it’s no surprise it’s implicated in a laundry list of health issues ranging from high blood pressure to thyroid cancer.
I’ve even cautioned you about the link between nighttime light exposure and poor blood sugar control before.
Now, a team of scientists, led by Professor Andrew Phillips from Flinders University in Australia, conducted the largest study to date on how nighttime light exposure affects our risk of developing type 2 diabetes.
Their findings, published in the journal The Lancet, are illuminating, to say the least.
The researchers equipped 85,000 volunteers with wrist-worn light sensors, like high-tech watches that measure light instead of steps. The participants wore the sensors for a week, going about their normal lives. Then, the scientists tracked their health for the next eight years.
Here’s what they discovered…
The volunteers who were exposed to the MOST light between 12:30 AM and 6 AM were 1.5 times more likely to develop diabetes compared to those who slept in darkness.
That’s about the same increase in risk you’d get from having a family history of diabetes!
You’re probably wondering how much light are we talking about here.
Well, about half of the people in the study experienced very low light levels at night—less than the glow of a candle. These folks had the lowest risk of developing diabetes.
On the other hand, the 10 percent of participants exposed to the most light—equivalent to dim overhead lighting—had the highest risk.
Your body was designed to sleep in total darkness. So, light at night affects your body’s internal clock, or circadian rhythm.
This 24-hour cycle regulates many of your bodily functions, including how you process sugar and produce insulin. When you’re exposed to light at night, it throws this delicate system out of whack.
Your body’s production of the hormone melatonin is affected as well. Melatonin helps us sleep, but it also influences our body’s insulin response. Nighttime light exposure can reduce melatonin levels, messing with your metabolic system and eventually sending your diabetes risk rising.
To create a healthier light environment, start here…
- Power down screens. The blue light from phones, tablets, and computers can be particularly disruptive. Plus, cover any indicator lights on electronics that must be in the room.
- Invest in blackout curtains or an eye mask to block out external light you can’t get rid of.
- If you absolutely need a nightlight, opt for a red light, which is less likely to interfere with your circadian rhythm.
Remember, while managing nighttime light exposure is a promising strategy, it’s not a silver bullet. A healthy diet, regular exercise, and maintaining a healthy weight are still crucial in preventing type 2 diabetes.
P.S. A WARNING for Night Owls!
Source:
Daniel P. Windred, Angus C. Burns, Martin K. Rutter, et al., Personal light exposure patterns and incidence of type 2 diabetes: analysis of 13 million hours of light sensor data and 670,000 person-years of prospective observation, The Lancet Regional Health, Volume 42, 100943, July 2024
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Mailbag: Battling Joint Pain? Natural Solutions Could Help
“I have bone-on-bone knees. I refuse to see doctors about it anymore because their meds keep me sick or make me unable to function. So, I quit. I’ve ordered several things online to help with pain. Some are pretty good. I need help deciding what to take.” -Fed Up and Aching Dear Fed Up, I...
Your Washed Fruits and Veggies Might STILL Be Toxic
We’ve all been there. Standing at the kitchen sink, dutifully washing our fruits and vegetables to remove the pesticides, feeling good about our healthy choices. But there’s a chance that all that scrubbing might be giving you a false sense of security… Unfortunately, the latest research on pesticides in our produce is downright alarming. And...
Peace, Joy, and... Pressure? How to Relieve Holiday Stress
The holiday season is upon us, bringing twinkling lights, good cheer, and… stress? If you’re feeling more frazzled than festive, you’re not alone. A recent American Psychological Association (APA) poll reveals a startling reality about our collective holiday experience. We often paint the holidays as a picture-perfect time of joy and togetherness. But for many,...
The Longevity Secret Hiding in Your Produce Drawer
Scientists recently uncovered a remarkable anti-aging compound that not only extends life… it could help protect your brain from age-related decline at the same time. And the best part? This secret to living longer (and better) might ALREADY be hiding in plain sight in your refrigerator… New animal research published in the journal Antioxidants has...
Playlist Hack SPEEDS UP Surgery Recovery
When you have surgery scheduled, you don’t just worry about the day of the operation. There’s the anxiety leading up to the surgery. And then, even worse, there’s the painful recovery afterward. But now scientists say there’s a drug-free way to bounce back FASTER with less pain and anxiety. And the trick is as simple...
Is Wine Good for Heart Health? The Truth REVEALED
For years, many of us have savored an evening glass of red wine, comforted by the notion that this amount of alcohol might benefit our heart health. Well, unfortunately, I have to be the bearer of bad news… Recent research is challenging this long-held belief. In fact, there’s growing evidence that even light to moderate...
The Surprising Reason to Embrace Holiday Break
When the holiday season arrives, you often hear warnings about managing the stress of family gatherings, social commitments, and overindulgent meals. However, some upbeat new research reveals that the holidays can also be a secret weapon for better health. The study found that regardless of whether you’re still working a 9 to 5, or are...
Mailbag: Your Green Light Guide to Healthy Eating
“As everyone is so quick to inform us what not to eat, would you kindly inform us of what we can eat? It seems like everything has been condemned at this point.” —Hungry Hi Hungry, I understand why you’re frustrated. With all the warnings, it can feel like EVERY food in the grocery store is...
“Jack Frost” Method Supercharges Your Workouts
As the mercury drops, we instinctively want to huddle inside under a warm blanket. But before you resign yourself to a season of hibernation and comfort foods, consider this… Braving the cold could be your secret weapon for better health. While safety should always come first, of course (never venture out on icy streets), there...
Common Vitamin Protects Your Pancreas
You’ve probably heard about vitamin B12 for its role in keeping your blood and nerves healthy. But could it also be the key to protecting your pancreas? New research from Sichuan University in China suggests that this unassuming B vitamin might have even more benefits than we thought—helping to reduce the risk of acute pancreatitis,...