Simple trick to decrease diabetes risk

Along with the usual preventive strategies — like good diet & exercise , there's another simple, no-risk strategy that just might help: Turning off the light at night.

 
A study in The Lancet found that people who were exposed to the most light between 12:30 AM and 6 AM were 1.5 times more likely to develop diabetes than those who remained in darkness during that time-frame.

The study builds on growing evidence linking night time light exposure to type 2 diabetes risk. But unlike previous large studies that relied on satellite data of outdoor light levels (an indirect measure of light exposure), the recent study, which is the largest to date involving 85000 participants,  looked at personal light exposure — that is, light measured directly on individuals — as recorded by a wrist-worn sensor.

The participants wore the light sensors for a week, recording day and night light from all sources — whether from sunlight, lamps, streetlights, or digital screens. The researchers then tracked participants for 8 years.

About half of the people that we looked at had very dim levels of light at night, so less than one lux — that basically means less than candlelight. They were the people who were protected against type 2 diabetes.Those exposed to more light at night — defined in the study as 12:30 AM-6 AM — had a higher risk for type 2 diabetes. The risk went up as a dose response :the brighter the light exposure, the higher the diabetes risk.Participants in the top 10% of light exposure — who were exposed to about 48 lux , or the equivalent of relatively dim overhead lighting — were 1.5 times more likely to develop diabetes than those in the dark. That's about the risk increase you'd get from having a family history of type 2 diabetes, the researchers said.

Even when they controlled for factors like socioeconomic status, smoking, diet, exercise, and shift work, there was this very strong relationship between light exposure and risk of type 2 diabetes.

Light at night can disrupt the circadian rhythm, or your body's internal 24-hour cycle.One's internal clock regulates food intake, sugar absorption, and the release of insulin. Dysregulation in the circadian rhythm is associated with insulin resistance, a precursor to type 2 diabetes .This may be due to reduced melatonin level due to light exposure at night .

Tips to avoid light exposure at night :

• Turn off all lights including night lamps
• Turn of gadgets like  cellphones , TVs etc before sleep.You do not want even the smallest light like led light indicator on
  
• Use blackout curtains
• Use sleep mask

Bottom line: Completely avoid light exposure during sleep at nights