How Does Sleep Deprivation Impact Gut Microbiome?
How Does Sleep Deprivation Impact Gut Microbiome?
Sleep:
According to a 2011 study by the National Sleep Foundation, 63% of Americans report they do not sleep enough during the week. Receiving high quality sleep can make the difference between optimal health or disease. Sleep deprivation can be acute or chronic. Both acute and chronic can negatively affect the human body.
Sleep Deprivation:
Sleep deprivation typically causes the following "side effects" fatigue, mood changes, memory problems and difficulties concentrating (to name a few). Both acute and chronic sleep deprivation can negatively impact optimal immune system function, leading to human gut microbiome changes, increase in muscle pain and inflammation, and increase your risk of of developing a mental health condition. (Click here to learn how acupuncture can improve your mental health)
Acute Sleep Deprivation Causes Change to the Gut Microbiota:
A 2016 study on sleep loss - demonstrated that just two nights of sleep deprivation lead to the following changes:
1) Increased Firmicutes:Bacteroidetes ratio
2) Higher abundances of the families Coriobacteriaceae and Erysipelotrichaceae
3) Lower abundance of Tenericutes
Wondering How These Changes Affect the Human Body?
Irregular bacteria levels within the gut can predispose you to weight gain leading to obesity, type II diabetes and dysregulated metabolism.
What are Steps You Can Take “At-Home” to Improve your Gut Heath?
1) Eat a high fiber diet: Beans and legumes which are high in fiber which can positively impact your good bacteria. If you have a difficult time consuming legumes, this might be due to a below-normal level of Bacteroidetes within the gut. Slowly adding legumes into your diet (1-2 tsp daily with your evening meal) can begin to increase levels of Bacteroidetes within the gut. Within 2 - 3 weeks you should begin to notice that you can tolerant legumes.
Another tip is to pre-soak. Why? Pre-soaking makes legumes easier to digest and increases the ease of unlocking the nutrients within.
2) Avoid refined sugars and carbohydrates: Regular sugar and carbohydrate consumption can feed bad bacteria such as, firmicutes and can change the ratio of firmicutes to bacteroidetes. Additionally, if you are regularly consuming refined sugars and carbohydrates your body will experience increased levels of intracellular cortisol leading to an increased availability of fatty acids (from the subcutaneous fat). This creates more substrate for visceral fatty tissue. Long-term this can lead to diseases such as fatty liver, insulin resistance, and further fat gain. Ultimately this can worsen inflammation within the body, lead to further visceral adiposity, and other issues that negatively impact your health and wellness,
3) Follow a normal circadian rhythm - Your gut has an internal clock and good bacteria such as Bacteroidetes, can be negatively impacted by changes in sleep time and jet lag. (Click here to learn how acupuncture can improve your sleep!)
About Our Acupuncture Clinic:
North Shore Acupuncture and Natural Medicine is an acupuncture clinic in Beverly, MA. We utilize acupuncture, Chinese herbal medicine and natural medicine restore optimal health and wellness. Employing traditional and modern approaches to enhance your health and longevity.
