Monthly Archives: July 2017

Could You Be at Risk for Diabetes?

Could you be one of the nearly 30-percent of people with diabetes that are not diagnosed? Symptoms may not always be present if you are at risk for diabetes.  A diabetes, prediabetes, blood glucoserecent report by the Centers for Disease Control and Prevention (CDC) says that over 100 million people in the United States have diabetes or prediabetes.

Know Your Number

Your hemoglobin A1C level, or HgA1C, measures your diabetes risk. You may have never heard about it if it has been in normal range so far.  However, this number is one that can slowly creep up over time, so it is important to track.

So what does this test mean? Your HgA1C is your average blood glucose level from over the past three months.  A healthy HgA1C level is 5.6% or less, whereas 5.7% to 6.4% means that you have prediabetes.  If you have a HgA1C over 6.5%, you may have diabetes.

Recent Stats

A recent report states that nearly one in four people do not know they have diabetes. Just as alarming, over 80-percent of people who have prediabetes do not know that they have it. Untreated prediabetes can lead to diabetes within five years. Also, diabetes can lead to later problems with heart health, vision, and nerve function. Therefore, you should take steps to try and prevent this disease.

Small Steps for Health

Losing just 7-percent of your body weight can help lower your risk of diabetes by nearly two-thirds. Other ways to lower your risk include:

  • Staying active at least 30 minutes a day for most days of the week. This does not mean you have to go to boot camp or run. Walking, gardening, swimming, and climbing stairs can be great ways to stay active.
  • Eating a healthy, balanced diet. A balance of lean protein and fiber-rich fruits and vegetables is important for overall health.  On the same note, you should eat mostly whole, fresh foods. Also, you should limit intake of high-sodium, high-sugar processed foods.
  • Visiting your doctor often to make sure your health is on track.  You should visit your doctor at least once a year no matter what your health status.  If you have a condition such as diabetes or heart disease, you should visit the doctor more often.
  • Keeping track of your numbers such as blood glucose, HgA1C, and blood pressure can help prevent or treat chronic disease. These numbers can be checked when you visit your doctor.
  • Taking supplements such as Glucarex by Vita Sciences. Glucarex contains vanadium and cinnamon.  Research shows that these compounds can support healthy blood glucose levels.

-written by Staci Gulbin, MS, MEd, RD, LDN

Sources:

American Diabetes Association (November 21, 2016) “Diagnosing Diabetes and Learning About Prediabetes” http://www.diabetes.org/diabetes-basics/diagnosis/?loc=db-slabnav

CDiabetes (September 5, 2016) “Strategies for Balancing Blood Sugar Levels” http://cdiabetes.com/strategies-for-balancing-blood-sugar-levels/

Centers for Disease Control and Prevention (May 15, 2015) “2014 National Diabetes Statistics Report” https://www.cdc.gov/diabetes/data/statistics/2014statisticsreport.html

Medline Plus (July 18, 2017) “More Than 100 Million Americans Have Diabetes or Prediabetes: CDC” https://medlineplus.gov/news/fullstory_167270.html


  • Can Eating Healthy Lengthen Life?

    Many diet programs claim to help you lose weight, prevent chronic disease, and improve your overall well-being. However, could eating a healthy diet lengthen your life? A recent study in the New England Journal of Medicine reveals that healthy eating can extend life.hypertension, heart, blood pressure

    Nutrition affects overall health in many ways. For example, those with diabetes must control intake of sugar. Therefore, natural sugars from fruits, veggies, and dairy products should be eaten versus processed sugars from colas, candy, and other sweets. On the other hand, those with high blood pressure should have a lower sodium diet. You can lower sodium in your diet by eating less processed food products such as deli meats, fast foods, and canned soups.

    Vitamins and minerals from the food you eat help keep your body alive. Calcium and vitamin D keeps bones strong, while vitamin C provides immune protection.  Also, magnesium helps the body to use glucose efficiently, while potassium helps produce energy and nerve impulses.

    A recent study looked at 74,000 people over 12 years, during which 10,000 of them died. The review of the study looked at the dietary habits of the people in the previous 12 years of their life before the study. Those who added more fiber-rich fruits, veggies, and whole grains had a lower risk of death than those whose diets stayed the same.

    The Alternate Healthy Eating Index, Alternate Mediterranean Diet Index, and the Dietary Approaches to Stop Hypertension (DASH) Diet Index set the score of the diets reviewed. Fruits, veggies, whole grains, healthy fats, and other whole foods got higher scores.  On the other hand, unhealthy processed, fatty and sugary foods got lower scores. A minor 20-percent change in diet helped decrease risk of death by about 8 to 17-percent. You could exchange a serving of red meat with a plant-based bean protein for such a change.

    Other ways to make sure you have a healthy diet include the following:

    • Limit sugary foods like candy, cola, and ice cream. If you have a sweet tooth, find lower-calorie options like fruits, low sugar dairy products, or flavored teas.
    • Cooking foods with dry cooking methods such as steaming, baking, broiling, or grilling. These dry cooking methods reduce the amount of fat added to foods.
    • Fill most of your plate with plant-based foods such as fruit, veggies, legumes, and whole grains. These foods are lower in fat and higher in fiber than most meat and dairy-based foods.
    • Add in a multivitamin like Zestia from Vita Sciences to fill your nutrition gap. If you are feeling tired, low on energy, or feel like your diet is lacking, a multivitamin can make sure your body gets the nutrition it needs to be its best. Zestia not only contains a full profile of vitamins, but also contains probiotic and Superfood compounds.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    MedLine  Plus (July 12, 2017) “Better Diet, Longer Life” https://medlineplus.gov/news/fullstory_167146.html

    Texas Heart Institute (August 2016) “Minerals: What They Do, Where to Get Them” http://www.texasheart.org/HIC/Topics/HSmart/mineral1.cfm

    World Health Organization (accessed July 16, 2017) “Diet, Nutrition, and the prevention of chronic diseases”  http://www.who.int/dietphysicalactivity/publications/trs916/summary/en/


  • Could your job be causing your vitamin deficiency?

    vitamin D, vitamin, deficiencyDo you spend most of your time indoors?  Does your job involve sitting at a desk all day seeing only the light from your desk lamp? If you do work indoors often, do you find yourself getting easily tired, maybe having joint aches and pains, or trouble controlling your blood glucose levels?  A recent study has found that your office job could be robbing you of the sunshine vitamin D and may be in turn causing a vitamin D deficiency.

    Vitamin D is a fat-soluble vitamin seen in very few foods such as:

    • salmon
    • tuna
    • dairy products
    • egg yolks
    • fortified cereal products

    Therefore, most of the vitamin D your body absorbs is likely coming from sunlight or from supplements.  However, if you are mostly indoors during your day, you may be missing out on the health benefits of vitamin D. Some of the functions of vitamin D include bone strength, immune function, and reduction of inflammation.  Therefore, when you do not have enough vitamin D in your body, you may have increased risk of chronic diseases such as obesity and diabetes. This is because such chronic diseases stem from inflammation in the body.

    A recent study in the journal BMC Public Health looked at 71 previous studies and found vitamin D deficiency in over three-fourths of shift workers and indoor workers. In addition, over two-thirds of health care students were vitamin D deficient. Furthermore, even nearly half of outdoor workers had vitamin D deficiency. They think that use of sunscreen and limited outdoor time may be causing such a high rate of vitamin D deficiency. However, researchers also warn people of the risks of skin cancers from too much exposure to sunlight. Therefore, vitamin D supplements are an option for those who are low in vitamin D. Most adults should get around 600 IU vitamin D daily. Your doctor however may suggest more if they feel you may be more at risk for low vitamin D.

    Another way you can get vitamin D is through a supplements such as Osteovent from Vita Sciences. Osteovent not only contains vitamin D3, but also bone health calcium and magnesium.  This formula, which also contains vitamin K and boron, has been shown to promote bone strength.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Medline Health News (June 22, 2017) “Could Your Job Rob You of Vitamin D?” https://medlineplus.gov/news/fullstory_166833.html

    National Institutes of Health (February 11, 2016) “Vitamin D” https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/


  • Could Heartburn Meds Lessen Life Years?

    It may be like second nature popping a heartburn medicine at the first sign of acid reflux. However, what may seem like a habit could be shaving years off of your life. A recent study has found that long-term use of heartburn medications could lessen life years.

    Gastroesophageal reflux, or acid reflux, occurs when your stomach contents come back through your esophagus. Furthermore, heartburn occurs when acid from your stomach lining comes back through the esophagus. GERD, or gastroesophageal reflux, is when acid acid reflux, heartburn, GERDreflux occurs for twice a week for more than a few weeks. Uncontrolled GERD can lead to respiratory problems or conditions such as esophagitis, which is an inflammation of the esophagus.

    A recent study in the British Medical Journal Open looked at the medical records of thousands of people who use proton pump inhibitors (PPI). PPI’s include such medications like Nexium, Prilosec, or Prevacid.  The study found that those who used the drugs for more than a year had a 51-percent increased risk of premature death as compared to those who did not take them.  Short-term use of 90 days or less did not reveal any health risk.

    PPI’s work by blocking the system that produces stomach acid. In turn, long term use of such medicines can increase risk of kidney disease, heart disease, pneumonia, bone fractures and dementia. This is not to say that such medicines are not useful. PPI’s can aid people with acid reflux. However, use of this medicine should be supervised by a healthcare professional. In addition, use of such medicines should not be used longer than truly needed for treatment of acid reflux.

    Here are some ways you can naturally lessen your risk of getting heartburn:

    • Eating smaller meals throughout the day versus larger meals. A lot of pressure can be placed on the stomach when eating a lot of food at one sitting. This can cause food particles to be pushed back up through the esophagus.  This can throw acid from the stomach into your esophagus, thus causing heartburn. Therefore, eat more frequent, smaller meals throughout the day to allow time for your body to fully digest your food, and to prevent any stomach acid from causing discomfort.
    • Wear looser clothes. Wearing tight fitting clothes can place pressure on your digestive system, which can increase risk of acid reflux.  Therefore, if last year’s jeans are feeling a bit snug, stop by the store to invest in a looser pair.
    • Exercise more often.  Staying active can help improve digestion and can also lead to better weight management, which both can assist in preventing acid reflux.  Therefore, find ways to get your steps in everyday. Walking, water aerobics, biking, or gardening are just a few ways to stay active. Every movement is one step closer to improved health.
    • Start taking a probiotic such as Biovia 30 by Vita Sciences. Biovia 30 contains a blend of probiotic strains that help to support improved digestive health. This particular probiotic helps to build good bacteria and rid of bad bacteria that may be wreaking havoc on your digestive system.

    -written by Staci Gulbin, MS, MEd, RD, LDN

    Sources:

    Medline Health News (July 3, 2017) “Can Your Heartburn Meds Shorten Your Life?” https://medlineplus.gov/news/fullstory_167005.html

    National Institute of Diabetes and Digestive and Kidney Diseases (November 2014) “Symptoms and Causes of GER & GERD”