Sleep is not only important for the psyche, but also for the body, the immune system and the regeneration of organs such as the liver. A fatty liver can be promoted by sleep disorders.
Getting enough sleep and rest is important because rest helps the body to regenerate. In this way, physical and mental functions are stabilized during sleep at night, growth hormones are released, the immune system is stimulated, wound healing is accelerated and the formation of new proteins is stimulated. In addition, cell division is activated in the various organs such as the liver and skin as well as in the bone marrow. The regeneration of the body and organs is particularly evident in the deep sleep phase. What effects does poor sleep quality have on the liver and the development of fatty liver has, also shows a study.
Preventing fatty liver: Why you should pay attention to your sleep in addition to your diet
In contrast to fatty liver caused by alcohol (AFLD, Alcoholic Fatty Liver Disease), the much more common non-alcohol-related fatty liver (NAFLD, Non-alcoholic Fatty Liver Disease) is primarily caused by wrong dietcauses or promotes little exercise and poor sleep quality. people with diabetes and overweight are particularly at risk of developing fatty liver. Severe consequences of a fatty liver can range from liver inflammation to liver cancer being.
Restful sleep is important for all bodily functions. Those who sleep poorly are not only tired and exhausted the next day, but are usually also less able to concentrate, less receptive and more easily irritable. In the medium and long term, sleep disorders affect the immune system and other bodily functions such as the kidneys and liver. Poor sleep can also high blood pressure promote and that risk of stroke and heart attack increase.
If you follow certain rules for healthy sleep, you can also reduce the risk of fatty liver. Five habits to remember before you go to bed:
- 1. Healthy eating – drink and eat right:
- Reduce carbohydrates, sugar and fat in food, especially before bed, as the body needs a lot of energy to digest these nutrients. It is better not to drink caffeinated beverages such as coffee, black tea or cola after 4 p.m. This can prolong the time it takes you to fall asleep and prevent you from sleeping through the night. Avoid large amounts of fluids before bed to avoid constantly having to go to the toilet at night. The last meal should also be at least two hours ago, so that restful sleep is not made more difficult by digestion.
- 2. Sufficient exercise during the day:
- If you integrate exercise into your everyday life during the day, you can usually sleep more restfully at night. It can be enough, for example, to regularly take the stairs instead of the elevator, to cycle to work or (proportionately) to walk, and to regularly plan a walk after lunch.
- 3. Calm down:
- Get some rest at least an hour before bedtime, think of something nice, take a few deep breaths in and out, maybe even meditate. Surfing on the smartphone for a long time before falling asleep tends to keep the brain awake.
- 4. Pay attention to the room climate:
- Air the bedroom regularly for about half an hour before you go to sleep. The room temperature should not be too cold and not too warm, as cold and heat in the room can promote sleep disorders. According to scientists, the optimal sleeping temperature for adults is between 15 degrees Celsius and 18 degrees Celsius. It is recommended for babies and children to sleep at a room temperature of 18 or 19 degrees Celsius. If the air in the room is too dry, a humidifier or hanging up damp laundry in the room can help.
- 5. Sleep comfortably:
- The bedroom should be a place where you feel comfortable and the bed should be comfortable. The room climate, the possibility of darkening and the mattress contribute.
Preventing fatty liver: study shows how sleeping and fatty liver are linked
Chinese scientists from the Department of Nutrition of the School of Public Health at Sun Yat-sen University (Guangdong) were able to study a connection between the sleep behavior and the increased risk of fatty liver determined. In their cross-sectional study, researchers looked at 5,011 participants with self-reported sleep patterns and radiologically diagnosed fatty liver. A comprehensive measure of healthy sleep quality was created to capture the associations between sleep behavior and the associated NAFLD risk. What was found is that late bedtime, snoring and sleep apnea, and napping longer than 30 minutes significantly increased the risk of fatty liver. Participants with trouble sleeping at night and prolonged daytime naps showed the highest risk of fatty liver.
The higher the measure of healthy sleep quality, the more the risk of fatty liver decreased. Factors that further increased sleep and risk of liver disease were lack of exercise and obesity.
This article only contains general information on the respective health topic and is therefore not intended for self-diagnosis, treatment or medication. In no way does it replace a visit to the doctor. Unfortunately, our editors are not allowed to answer individual questions about clinical pictures.