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As night fell, the corridors of the hospital were silent. Li Ming, a young endocrinologist, was about to end his night shift when he suddenly received an urgent call. "Doctor Li, Mr. Wang's condition in Ward 5 is not quite right!" The nurse's hurried voice came over the walkie-talkie.
Li Ming walked briskly to Ward 5, his heart full of doubts. Mr. Wang is a 93-year-old type 2 diabetic patient, but he has always maintained a good physical condition. His hospitalization was just a routine check-up, how could he suddenly have a condition?
The moment he pushed open the door of the ward, Li Ming was stunned. I saw Mr. Wang sitting leisurely on the bed, holding a book in his hand and a kind smile on his face. "Doctor Li, are you still doing rounds so late?" Mr. Wang asked gently.
It turned out to be a false alarm. The nurse explained that it was the monitoring instrument that had malfunctioned and sent out a false alarm. Li Ming breathed a sigh of relief, but a question arose in his mind: why could Mr. Wang maintain such a high quality of life despite suffering from diabetes? This question is like a seed that takes root in Li Ming's heart.
From that day on, Li Ming embarked on a unique study. He carefully observed and recorded the lifestyle habits of all the older diabetic patients in the hospital, especially their bedtime behavior. After a year-long observation and data analysis, Li Ming was pleasantly surprised to find that those elderly diabetic patients with good health and high quality of life generally share three common bedtime habits.
The first habit: moderate exercise before bedtime
Mr. Wang would walk slowly in the ward for 15 minutes every night. "It's a habit I've been in for decades," he told Li Ming with a smile, "and taking a walk not only helps digestion, but also makes me sleep more soundly." "
Li Ming consulted a large number of literature and found that this simple habit was indeed very knowledgeable. According to the United States Diabetes Association, moderate exercise before bed can help stabilize blood sugar levels and improve insulin sensitivity [1]. However, it should be noted that the exercise intensity should not be too large to avoid affecting the quality of sleep.
Another long-lived diabetic, Grandma Zhang, likes to do a simple set of tai chi before bed. Studies have shown that Tai Chi, a slow, gentle form of exercise, is particularly suitable for older people with diabetes to improve blood sugar control while enhancing balance and reducing the risk of falls [2].
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The second habit: control your diet before bedtime
Li Ming noticed that these long-lived diabetics pay attention to diet control before bedtime. They usually don't go to bed until at least two hours after dinner and never eat before bed.
Mr. Wang told Li Ming: "I never eat snacks at night, and at most drink some warm water. This allows my body to focus on rest and recovery while I sleep, rather than digesting food. "
This habit coincides with scientific research. According to a study published in the New England Journal of Medicine, avoiding eating before bedtime can significantly improve blood sugar control and reduce the risk of cardiovascular disease [3].
Another patient, Uncle Liu, has a unique bedtime habit - drinking a small glass of warm milk. "Milk contains tryptophan, which can help you fall asleep," Li explains, "but for diabetics, you need to choose low-fat or skim milk and factor it into your daily carbohydrate intake." "
The third habit: relax before bed
Li Ming found that these long-lived diabetics all had their own ways of relaxing. Some like to listen to soft music, some like to meditate, and some like to read.
Mr. Wang spends 15 minutes every night doing deep breathing exercises. "It helps me relieve stress and make my blood sugar more stable," he says. Li Ming reviewed the literature and found that stress does cause blood sugar to rise, and relaxation techniques can effectively reduce stress hormone levels, thereby improving glycemic control [4].
Grandma Zhang likes to keep a diary before going to bed. "Writing down the day's harvest and gratitude can make me feel better and sleep better," she says, smiling. Studies have shown that maintaining a positive mindset not only benefits glycemic control, but also improves quality of life and prolongs life [5].
These three seemingly simple habits contain profound scientific truths. Li Ming compiled his findings into a paper that was published in a well-known medical journal and attracted widespread attention.
However, Li Ming was not satisfied with this. He decided to apply these findings to clinical practice. He began to develop a personalized bedtime routine for each diabetic and closely monitored their health.
After a few months, the effects began to show. Many patients experienced significant improvements in glycemic control and a significant improvement in quality of life. One of the most gratifying things for Li Ming is Aunt Zhao, a 78-year-old diabetic patient.
Aunt Zhao is a retired accountant who has been suffering from diabetes for 20 years. After adopting the bedtime routine suggested by Li Ming, her blood sugar control became more satisfactory and her mental state was much better. "Dr. Li, I sleep soundly every day now, and I feel energetic when I wake up," Auntie Zhao said happily, "I even started to learn to draw, which is something I wanted to do when I was young but never had the time to do." "
Li Ming's research results quickly caused a sensation in the medical community. He was invited to various places for academic exchanges and to share his findings. At an international diabetes conference, Li Ming gave a report entitled "The Relationship between Bedtime Habits and Longevity of Diabetic Patients", which won unanimous praise from the participating experts.
However, Li Ming knows that this is only the beginning. He plans to conduct larger, longer-term studies to further validate the effects of these bedtime habits. At the same time, he is also thinking about how to promote these simple yet effective methods to more people with diabetes.
"Everyone deserves a healthy and happy old age," Li Ming said in an interview with the media, "I hope that through my research, more diabetic patients can benefit and help them achieve high-quality longevity." "
Li Ming's story teaches us that sometimes, it is not necessarily a complex treatment plan that changes the quality of life, but a few simple daily habits. For people with diabetes, establishing a good bedtime routine can not only help control blood sugar, but can also be a key to a long and healthy life.
Of course, Li Ming also emphasizes that these bedtime habits are not a substitute for conventional diabetes treatment. "Basic principles such as regular medication, regular check-ups, a balanced diet, moderate exercise, etc., are still crucial," he said, "and bedtime habits should be seen as a complement to, not a replacement, for comprehensive diabetes management." "
As his research deepened, Li Ming also found that these bedtime habits are not only beneficial for diabetics, but also for ordinary people. "Good sleep habits are the cornerstone of good health," he says, "and whether we have diabetes or not, we should value this precious time before bed." "
Li Ming's research continues, but his discoveries have begun to change the lives of many people. As Mr. Wang said, "Dr. Li made me understand that we can do a lot for our health even in the short time before going to bed. This not only makes my body healthier, but also makes my life more meaningful. "
This story teaches us that health and longevity are not far-fetched goals. With some simple but sustained efforts, it is possible for each of us to maintain a good quality of life in our nineties, just like Mr. Wang. And it all starts with our bedtime habits.
Bibliography:
[1] Colberg SR, et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016; 39(11):2065-2079.
[2] Song R, et al. The impact of Tai Chi and Qigong mind-body exercises on motor and non-motor function and quality of life in Parkinson's disease: A systematic review and meta-analysis. Parkinsonism Relat Disord. 2017;41:3-13.
[3] St-Onge MP, et al. Meal Timing and Frequency: Implications for Cardiovascular Disease Prevention: A Scientific Statement From the American Heart Association. Circulation. 2017; 135(9):e96-e121.
[4] Joseph JJ, Golden SH. Cortisol dysregulation: the bidirectional link between stress, depression, and type 2 diabetes mellitus. Ann N Y Acad Sci. 2017; 1391(1):20-34.
[5] Celano CM, et al. Association of optimism with cardiovascular events and all-cause mortality: a systematic review and meta-analysis. JAMA Netw Open. 2019; 2(9):e1912200.