Social Jet Lag and Its Impact on Diet: How Your Sleep Schedule Affects Your Gut Microbiome
The Link Between Socializing and Unhealthy Eating Habits
Socializing is often associated with indulging in less nutritious foods. Whether it’s enjoying take-out with friends or having a few drinks at a work gathering, the social aspect of these activities can lead to a switch in our dietary choices. Jet lag, however, presents another element that can influence our eating habits.
According to a new study published in the European Journal of Nutrition, social jet lag has been found to impact diet quality, dietary habits, inflammation, and gut microbiome composition. The study, conducted by researchers at Kings College London and the personalized nutrition app Zoe, sheds light on the relationship between our sleep patterns and our overall health.
The Concept of Social Jet Lag
Social jet lag refers to the shift in our internal body clock when our sleep patterns differ between days. It is not related to going on vacation or traveling with friends, but rather the change in our sleep routine caused by social activities.
For example, if you have a strict routine during the week and go to bed early and wake up early, but disrupt this schedule on weekends by staying out late, you may experience social jet lag. Even if you push your sleep limits during the week and then oversleep on weekends, your circadian rhythm can be thrown off, resulting in social jet lag.
The Impact of Social Jet Lag on Your Diet
The aforementioned study examined the blood, stool, and gut microbiomes of individuals with irregular sleep patterns compared to those with a consistent sleep schedule. The findings revealed that even a 90-minute difference in the midpoint of sleep affected gut bacteria composition.
Individuals who experienced social jet lag had less favorable gut microbiome profiles, with six specific types of microbes associated with poor diet quality, obesity, inflammation, and cardiovascular risk. While the exact mechanisms behind this association are not yet fully understood, previous research suggests that lack of sleep is linked to increased consumption of sugary drinks and decreased intake of fruits and nuts, which can impact the abundance of specific gut bacteria.
Lead author of the study, Dr. Wendy Hall, stated, “We know that major interruptions in sleep can have a profound impact on your health. However, this study is the first to show that even minor differences in sleep times throughout the week can lead to differences in gut bacteria species. While some of these associations were linked to differences in diet, there may be other factors yet to be discovered. Intervention trials are needed to determine if improving sleep consistency can lead to beneficial changes in the gut microbiome and related health outcomes.”
The Importance of a Consistent Sleep Schedule
Although enjoying a night out or sleeping in on weekends may seem harmless, prioritizing a regular sleep schedule is crucial for maintaining a healthy gut microbiome. A consistent sleep pattern can positively impact not just your gut but also your mood, immunity, long-term health, and digestion.
Dr. Sarah Berry, chief scientist at Zoe, emphasizes the significance of maintaining regular sleep patterns. She states, “Maintaining regular sleep patterns, such as consistent bedtimes and wake-up times, are simple lifestyle behaviors that can influence your health through your gut microbiome in a positive way. By adjusting our sleep schedules, we can improve our overall well-being.”
Additional Piece: Prioritizing Sleep for Optimal Gut Health and Overall Well-Being
While social jet lag and its impact on the gut microbiome may sound like a relatively recent discovery, the importance of prioritizing sleep for overall health has long been recognized. Adequate sleep not only ensures rested and rejuvenated body and mind but also plays a crucial role in maintaining the balance of our gut ecosystem.
Understanding the relationship between sleep and gut health allows us to make informed decisions about our daily routines and prioritize sleep as a fundamental pillar of well-being. Here are some key insights and practical tips for optimizing sleep and nurturing a healthy gut microbiome:
1. Stick to a Regular Sleep Schedule
Consistency in sleep and wake times is essential for maintaining a well-functioning internal body clock, known as the circadian rhythm. Going to bed and waking up at consistent times establish a routine that helps regulate various bodily functions, including digestion and metabolism.
2. Create a Sleep-Friendly Environment
Ensure that your sleep environment is calm, comfortable, and conducive to quality rest. Keep the bedroom cool, dark, and quiet to promote optimal sleep. Remove electronic devices such as smartphones and laptops that emit blue light, as this light can disrupt the natural sleep-wake cycle.
3. Practice Relaxation Techniques Before Sleep
Engaging in relaxing activities before bed, such as reading a book, taking a warm bath, or practicing mindfulness meditation, can help signal your body that it’s time to wind down and prepare for sleep. Avoid stimulating activities or screens close to bedtime, as they can interfere with the natural onset of sleep.
4. Prioritize Sleep Hygiene
Focusing on good sleep hygiene involves adopting habits and practices that promote restful and uninterrupted sleep. This includes avoiding caffeine and heavy meals close to bedtime, limiting alcohol intake, and establishing a soothing bedtime routine.
5. Incorporate Physical Activity
Regular exercise has been shown to improve sleep quality and duration, and it can positively impact gut health as well. Engaging in moderate-intensity aerobic exercises, such as brisk walking or cycling, for at least 150 minutes per week can contribute to overall well-being.
6. Be Mindful of Jet Lag and Shift Work
If you frequently travel across time zones or work night shifts, it’s important to be mindful of their potential impact on your sleep and gut health. Implement strategies to minimize disruption to your sleep schedule, such as gradually adjusting your sleep and wake times before and after long flights or night shifts.
7. Consider Seeking Professional Help
If you struggle with chronic sleep issues or suspect that your gut health is being affected by poor sleep, consider consulting a healthcare professional. They can provide personalized guidance and recommend appropriate interventions to address your specific needs.
Prioritizing sleep is not just a luxury; it is a vital component of a healthy lifestyle. By recognizing the impact of social jet lag and implementing strategies to improve sleep consistency, we can positively influence our gut microbiome and overall well-being. Investing in quality sleep today will yield long-term benefits for our health and happiness.
Summary
The interplay between sleep and diet is an emerging field of research, and the concept of social jet lag adds another layer to this relationship. Socializing often goes hand in hand with indulging in less nutritious foods, and disrupted sleep patterns further exacerbate the negative impact on our diet choices. The recent study conducted by researchers at Kings College London and Zoe reveals that even minor differences in sleep times throughout the week can lead to changes in gut bacteria composition, with implications for diet quality, inflammation, and overall gut health.
Prioritizing a consistent sleep schedule is crucial for maintaining a robust gut microbiome and overall well-being. By sticking to regular sleep patterns, creating a sleep-friendly environment, practicing relaxation techniques, adhering to good sleep hygiene, incorporating physical activity, and being mindful of jet lag or shift work, we can optimize our sleep and nurture a healthy gut.
Investing in quality sleep today will yield long-term benefits, including improved mood
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Socializing is always linked to eating less nutritious foodsWhether it’s catching up over a cozy take-out restaurant with a friend or sipping on a few wines at work drinks. But there’s another element of seeing your friends that’s likely to make you switch your diet from tuna and veggies to packaged, processed foods: jet lag.
according to a new European Journal of Nutrition study by researchers at Kings College London and Zoe, the personalized nutrition app from gut health guru Professor Tim Spector, social jet lag is responsible for diet quality, dietary habits, inflammation and gut microbiome composition.
First: what is social jet lag? It has nothing to do with going on vacation with your friends (although yes, please). Instead, it’s a relatively new term for the change in your internal body clock when your sleep patterns change between days.
If you’re someone who is rigid about your routine during the week, you tuck in at 10 pm and get out of bed at 6 for a Barry’s and breakfast before work, but you have a social schedule that sees you until 2 am on weekends. , you are likely suffering from social jet lag. It doesn’t even have to be as a result of partying, though: If you push your sleep needs to the limit during the week, surviving on six hours a night, and then go to bed closer to noon than dawn on a Saturday, you’re You’ll likely feel the groggy shift in your circadian rhythm.
What does this have to do with your diet anyway? Well, in the study, the researchers evaluated samples of blood, stool, and gut microbiomes, as well as glucose measurements in people whose sleep was irregular compared to those who had a routine sleep schedule.
The people studied were fairly healthy and lean and tended to sleep more than seven hours a night during the week, but for those who changed their sleep pattern, their gut microbiome showed a less than perfect version of health. The researchers found that just a 90-minute difference in the time of the midpoint of sleep, the midpoint between bedtime and wakeup time, was associated with more “unfavorable” gut bacteria.
Of the six types of microbes most abundant in the social jet lag group, three are linked to poor diet quality, obesity, inflammation, and cardiovascular risk. Exactly why this happens has not been confirmed, but previous studies show that lack of sleep is related to a higher intake of sugary drinks and a lower intake of fruits and nuts, which may directly influence the abundance of specific microbiota in the body. intestine.
Dr Wendy Hall, lead author of the study and a KCL researcher, said: “We know that major interruptions in sleep, such as shift work, can have a profound impact on your health. However, this is the first study showing that even small differences in sleep times throughout the week appear to be related to differences in gut bacteria species.Some of these associations were linked to differences in diet, but our data also suggest that other factors , as yet unknown, may be involved. We need intervention trials to find out if improving the consistency of sleep time can lead to beneficial changes in the gut microbiome and related health outcomes.”
Not to say that a night out or Sunday bed is bad in and of itself, but perhaps you should put a sleep schedule on your list of priorities; after all, a happy gut is linked to better mood, immunity, long-term health, and of course, smoother digestion.
Dr Sarah Berry, ZOE’s chief scientist and another KCL researcher, added: “Maintaining regular sleep patterns, so when we go to bed and when we wake up each day, is an easily adjustable lifestyle behavior that we can all do, which can affect your health through your gut microbiome for the better.”
https://www.womenshealthmag.com/uk/food/healthy-eating/a44720208/social-jet-lag-gut-health/
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