A diet rich in refined carbohydrates (white rice, bread, etc.) could promote sleep disorders in women over 50. However, according to the study researchers, these results could arguably apply to the general population.
It’s well known that lack of sleep can have terrible health consequences. It can lead to mood disorders, depression, weight gain, diabetes or even promote cardiovascular disease. To be fit, it is therefore recommended that adults sleep between seven and nine per night. Unfortunately, many people who would like to follow these recommendations do not succeed. Proof of this is, according to the WHO, 20 to 30% of Western adults suffer from chronic insomnia. In France, according to a study conducted in 2015 by sleep centers, 16% of respondents say they are concerned by the phenomenon. In order to better combat this disorder, researchers are working to understand its origins. And according to a new study published on December 11 in The American Journal of Clinical Nutritionrefined carbohydrates contribute to sleep disorders in women over 50.
In the past, studies have already shown that diet can influence a person’s sleep. Today, researchers from the College of Physicians and Surgeons at Columbia University in New York (USA) looked at women aged 50 to 79. They studied data from 53,069 participants who enrolled in the Women’s Health Initiative study between September 1994 and December 1998.
Looking for associations between different diets and possible sleep disturbances, the researchers found a link between a diet high in refined carbohydrates (foods with added sugars, soft drinks, white rice, white bread) and an increased risk of insomnia.
Fruits and vegetables do not interfere with sleep
However, they were unable to determine whether eating refined carbohydrates led to insomnia or whether people with insomnia were more likely to consume refined carbohydrates, especially sugary foods. Either way, an underlying mechanism could explain why added sugars interfere with sleep.
“When blood sugar rises rapidly, the body responds by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones like adrenaline and cortisol, which can interfere with sleep,” says James. Gangwisch, lead author of the study.
Of course, not all foods containing sugar have this effect. Fruits and vegetables that naturally contain them are unlikely to raise blood sugar as quickly because they are very high in fiber, which allows the body to absorb sugar more slowly and prevents a spike in blood sugar. The proof is: the study participants who regularly ate vegetables and whole fruits, without consuming fruit juice, were not subject to insomnia.
More detailed research on the subject
“This suggests that the dietary culprit triggering insomnia in women was highly processed foods that contain higher amounts of refined sugars not found naturally in foods,” says James Gangwisch.
If this study only concerned women over fifty, these results could also apply to men and people of other ages, say the researchers who invite more in-depth studies on the subject. “Based on our findings, we would need randomized clinical trials to determine if a dietary intervention, focusing on increasing the intake of whole foods and complex carbohydrates, could be used to prevent and treat insomnia.” , suggests Gangwisch.
CBT and insomnia
“Insomnia is often treated with cognitive behavioral therapy (CBT) or medication, but these can be expensive or cause side effects.” Also, “by identifying other factors that lead to insomnia, we can find simple, inexpensive interventions with fewer potential side effects,” he concludes.
In September 2018, an Anglo-Saxon study published in the journal JAMA Psychiatry had indeed shown that online CBT could be a simple and effective way to overcome insomnia while improving physical and mental well-being in general.
CBT, practiced by psychologists and psychiatrists, is a brief, scientifically validated therapy that focuses on the interactions between thoughts, emotions and behaviors. It focuses on the patient’s current problems while taking into account his past and helps him identify the mechanisms at the origin of his difficulties in order to experiment with new behaviors. The objective is to push him to gradually get out of the vicious circles in which he has locked himself up. But, as James Gangwisch points out, this method is far from free. In France, a session can range from 30 to 140€, depending on the specialist who practices it.
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