If you are mindful of your diet and exercise but still have difficulty losing weight, you should examine your sleep habits. Repeatedly living with insufficient sleep does more than simply build up fatigue, as it can also affect fat metabolism in the liver. Here is a look at how sleep deprivation affects the liver.
◇Sleep deprivation makes it easier for fat to build up in the liver
Insufficient sleep creates an environment in which fat can more easily accumulate in the liver. When sleep deprivation causes changes in the sympathetic nervous system and stress hormones, more free fatty acids may be released from adipose tissue into the bloodstream. Free fatty acids are fatty acids released as triglycerides stored in adipose tissue are broken down. As blood levels of free fatty acids rise, the amount of fatty acids entering the liver also increases. Fatty acids that are not used for energy may accumulate in the liver in the form of triglycerides.
The process of producing fat in the liver also becomes more active. When carbohydrates are consumed, some glucose is stored in the liver in the form of glycogen, but when more energy than necessary is supplied, the remaining glucose may be converted into fatty acids, increasing de novo lipogenesis.
Kim Yong Jin, director of the Obesity and Diabetes Surgery Center at H Plus Yangji Hospital and a surgeon, recently said through the YouTube channel ‘Geonnamul TV,’ “To normalize the metabolic system, sleep is the physical control factor that must not be overlooked, rather than simply what one eats. Research has found that when people do not sleep properly, nighttime free fatty acid levels increase by 15% to 30%, while the expression of genes related to fat synthesis in liver cells increases by up to 4.5 times.”
Excessive fat accumulation in the liver can also cause problems with blood sugar regulation. When fat accumulates in liver cells, insulin resistance, in which insulin signals are not properly transmitted, may develop. If this condition persists, the risk of developing diabetes increases.
◇At least 7 hours of sleep should be secured
To prevent fatty liver and metabolic abnormalities, you should develop the habit of getting enough sleep. Kim Yong Jin said, “Sleep deprivation can adversely affect normal metabolic regulation between the pancreas and liver and become a trigger that harms liver health. It is important to secure at least 7 hours of sleep.” Managing sleep quality along with sleep duration is also important. Develop the habit of going to bed at similar times every day and avoid eating late-night snacks.
Exercise and dietary management should also be pursued together. Regular aerobic and strength training can improve blood sugar control and help reduce the amount of fat that accumulates in the liver. The habit of consuming sugary drinks also needs to be addressed. Excessive fructose intake can promote de novo lipogenesis and cause triglycerides to accumulate in the liver. It is advisable to choose water or unsweetened tea instead of soft drinks or sugar-sweetened beverages.
◇Sleep deprivation makes it easier for fat to build up in the liver
Insufficient sleep creates an environment in which fat can more easily accumulate in the liver. When sleep deprivation causes changes in the sympathetic nervous system and stress hormones, more free fatty acids may be released from adipose tissue into the bloodstream. Free fatty acids are fatty acids released as triglycerides stored in adipose tissue are broken down. As blood levels of free fatty acids rise, the amount of fatty acids entering the liver also increases. Fatty acids that are not used for energy may accumulate in the liver in the form of triglycerides.
The process of producing fat in the liver also becomes more active. When carbohydrates are consumed, some glucose is stored in the liver in the form of glycogen, but when more energy than necessary is supplied, the remaining glucose may be converted into fatty acids, increasing de novo lipogenesis.
Kim Yong Jin, director of the Obesity and Diabetes Surgery Center at H Plus Yangji Hospital and a surgeon, recently said through the YouTube channel ‘Geonnamul TV,’ “To normalize the metabolic system, sleep is the physical control factor that must not be overlooked, rather than simply what one eats. Research has found that when people do not sleep properly, nighttime free fatty acid levels increase by 15% to 30%, while the expression of genes related to fat synthesis in liver cells increases by up to 4.5 times.”
Excessive fat accumulation in the liver can also cause problems with blood sugar regulation. When fat accumulates in liver cells, insulin resistance, in which insulin signals are not properly transmitted, may develop. If this condition persists, the risk of developing diabetes increases.
◇At least 7 hours of sleep should be secured
To prevent fatty liver and metabolic abnormalities, you should develop the habit of getting enough sleep. Kim Yong Jin said, “Sleep deprivation can adversely affect normal metabolic regulation between the pancreas and liver and become a trigger that harms liver health. It is important to secure at least 7 hours of sleep.” Managing sleep quality along with sleep duration is also important. Develop the habit of going to bed at similar times every day and avoid eating late-night snacks.
Exercise and dietary management should also be pursued together. Regular aerobic and strength training can improve blood sugar control and help reduce the amount of fat that accumulates in the liver. The habit of consuming sugary drinks also needs to be addressed. Excessive fructose intake can promote de novo lipogenesis and cause triglycerides to accumulate in the liver. It is advisable to choose water or unsweetened tea instead of soft drinks or sugar-sweetened beverages.