Category Archives: Health

A team approach may help diabetes health and your relationships

diabetes, heart health, team, marriage, relationship, health, exerciseDiabetes can be a difficult condition to tackle on your own. The diet changes, doctor’s appointments, blood glucose checks, and other lifestyle changes that come along with treatment can be overwhelming. Also, in some cases weight loss may be recommended as part of treatment which can be more stressful. Therefore, you may not know where to begin. And in turn, you may be afraid you’re going to fail and make your condition worse. However, a recent study shows that taking a team approach to diabetes treatment may lead to better health outcomes.

What is diabetes?

Diabetes is a condition that occurs when the body either does not produce any or enough insulin, or your body is having trouble using the insulin it has. Insulin helps the body use glucose as energy. Therefore, when someone has the condition, the blood often contains more glucose than it should. This is because the insulin is either not present or not able to use the glucose for energy very well.

There are two major types of the condition. Type 1, which is often diagnosed in children, involves an autoimmune reaction. This reaction stops the body from making insulin. Therefore, people who have this type have to take insulin injections every day to survive.

On the other hand, type 2 can be diagnosed at any age, but is mostly seen in adults. This type occurs when the body can’t use insulin well. In turn, the glucose levels in the blood are difficult to control.

Common treatment options

Treatment options will depend on the type of diabetes you have. For those with type 1, you will need to take insulin every day in the form of an injection or through an insulin pump. However, for those with type 2, weight loss along with healthy eating and exercise is just as important as medication treatment. Furthermore, if someone has prediabetes, which is borderline type 2, these lifestyle changes can prevent a person from developing the full-blown condition.

Other parts of type 2 treatments may include non-insulin medications. These medications help your blood glucose from becoming too high after you eat. Regardless of what type of diabetes you have, you will likely have to check your blood glucose levels often.

This is because it will help you and your healthcare provider to keep track of your progress. It will also help your doctor figure out how much insulin or other medications you need to control your blood glucose levels. And for some people, they may have to check their blood glucose levels multiple times a day.

Team approach to treatment

Diabetes treatment involves a lot of different lifestyle changes that can be overwhelming for anyone. Therefore, a recent study looked at the impact of a team approach to treatment.

Researchers looked at the effect of couples calls on health outcomes. The couples calls involved ten calls focusing on partner communication, collaboration, and support. Each couple had one partner with type 2 diabetes. This intervention was compared with those that received individual calls or diabetes education calls.

Study results show that those who received couples calls had:

  • greater reductions in diabetes distress
  • higher increases in marital satisfaction (at four and eight months)
  • some improvements in diastolic blood pressure.

Researchers found that “involved partners benefited emotionally” and also felt better about their relationship. This is because the challenges of the disease brought an opportunity for them to work together to deal with the challenges.

Summary

Diet, exercise, medications, and blood glucose testing are all necessary for optimal diabetes treatment. But it goes without saying that having a support system through your journey can be very helpful as well.  Also, you could benefit from a supplement like Glucarex by Vita Sciences. Glucarex contains ingredients like chromium, cinnamon, and alpha lipoic acid that can promote weight loss, improved metabolism, and healthier blood glucose levels.  Here’s to improved health this new year and for years to come.

References:

Centers for Disease Control (June 1, 2017) “About Diabetes.”

National Institute of Diabetes and Digestive and Kidney Diseases (November 2016) “Insulin, Medicines, & Other Diabetes Treatments.”

Physician’s Briefing (January 14, 2019) “Couples Intervention May Aid Partners of Diabetes Patients.”

 


  • Eat less red meat in your diet for better heart health this new year

    red meat, health, heart health, beef, pork, processed meatWhen you’re planning your healthy diet this year, don’t forget the protein. However, if you’re following a low carbohydrate, paleo, or keto diet this year, be sure to plan your protein in a healthful way. Many people trying to cut carbs often just eat whatever protein they crave. This can sometimes mean lots of burgers, sausage, and bacon. This type of red meat is ok in moderation. But too much red meat can be harmful to heart health. Recent studies show that red meat can release a chemical in the body that can put you at greater risk for heart disease.

    What is considered red meat?

    Red meat is just as it sounds. A protein is considered red meat when it has red-colored flesh. The reddish color comes from the amount of the protein myoglobin found in the meat. This protein is purplish in color and is fixed in the tissue cells. When it is exposed to oxygen, it becomes oxymyoglobin and produces a bright red color. The protein hemoglobin found in small amounts in raw meat can also contribute to some of the red color of red meat.

    Beef as well as lamb, pork, and veal are red meat animal proteins. Also, any processed products made from such meats count toward your red meat intake. These products can include bacon, sausage, hot dogs, and deli meats like roast beef, salami, and ham.

    Red meat and heart health

    For many years, health experts have been telling us to limit red meat in the diet. Red meat intake can lead to an increase in risk of type 2 diabetes, heart disease, and certain cancers. In fact, a 2017 report shows that the more processed red meat you consume, the greater risk you will be at developing colorectal cancer.

    A more recent study looked at the effect of red meat intake on the health of healthy adults. For one month, these adults consumed either a diet providing protein from white meat, red meat, or non-meat sources. Those on the red meat diet were provided the equivalent of about eight ounces of red meat each day. Study results show that after one month, the blood levels of trimethylamine N-oxide (TMAO) in the blood of those on the red meat diet were about three times higher than those on the other diets.

    During digestion, TMAO forms in the gut after intake of red meat. Researchers suggest that TMAO may increase heart disease risk. When researchers placed the adults on different levels of saturated fat within the groups, those consuming higher levels of saturated fat had similar TMAO levels. Therefore, this research suggests that saturated fat intake is not linked with the heart disease risk associated with TMAO.

    When study subjects switched diets, those switched from a red meat diet to another diet were able to lower their TMAO levels after one month. This shows that it is never too late to make small changes to your diet to help improve your health and lower your heart disease risk.

    Other ways to improve your diet this new year

    Now that you know something that can increase your heart disease risk,  let’s talk about how you can lower your risk. Here are few dietary and lifestyle changes you can make today to help lower your heart health risk this new year.

    • Add more antioxidant fruits and vegetables to your diet. Not only will these foods add gut-friendly fiber to your diet, but the antioxidants can help reduce inflammation in your body. When you reduce inflammation, you lower chronic disease risk. So, load up at least half of your meal plates with these fiber-rich foods.
    • Lower alcohol intake and stop smoking. These new year resolutions can also help your heart health. This is because smoking can constrict blood vessels and increase blood pressure. Also, drinking too much alcohol can lead to weight gain, increased blood pressure, and higher levels of blood fats. So try not to drink more than one standard drink a day for women and no more than two a day for men. A standard drink is either 12 ounces beer, 5 ounces wine, or 1.5 ounces of hard liquor.
    • Add a heart health supplement each day. If you are deficient in vitamins and minerals, this can impact overall health. See your doctor on a regular basis to see if you are deficient in anything. If so, you may need to add in a supplement like iron, vitamin B12, or vitamin D to help you feel better. You could also add a heart specific supplement like Alestra by Vita Sciences. Alestra contain ingredients like plant sterols and niacin that help promote healthy cholesterol levels and improved heart health.
    • Move more. This is a no-brainer. If you move more each day, at least thirty minutes a day most days, you can lower your heart disease risk. This thirty minutes can be split into two minute portions throughout the day or all together. It doesn’t matter when it comes to your health. The key is to move so you can strengthen your heart, lower your weight, and improve your overall health.
    • Stress less. It may not seem like a key to weight loss or healthy lifestyle success, but you must manage stress. This is because stress can lead to less energy to exercise, more emotional eating, and higher blood pressure. All of these factors can lead to poor heart health and overall health. So find ways to stress less such as doing yoga, relaxation breathing, meditation, or talking to a counselor weekly.

    References:

    American Institute for Cancer Research (September 20, 2017) “Processed Meats Increase Colorectal Cancer Risk, New Report.” http://www.aicr.org/cancer-research-update/2017/09_20/cru_processed-meats-increase-colorectal-cancer-risk-new-report.html

    National Heart, Lung, and Blood Institute (June 6-7, 2013) “Heart-Healthy Lifestyle Changes.” https://www.nhlbi.nih.gov/health-topics/heart-healthy-lifestyle-changes

    NIH Research Matters (January 8, 2019) “Eating red meat daily triples heart disease-related chemical.” https://www.nih.gov/news-events/nih-research-matters/eating-red-meat-daily-triples-heart-disease-related-chemical

    NIH Research Matters (March 26, 2012) “Risk in Red Meat?” https://www.nih.gov/news-events/nih-research-matters/risk-red-meat

    United States Department of Agriculture Food Safety and Inspection Service (August 6, 2013) “The Color of Meat and Poultry.”

     

     

     

     

     


  • Could sleep help you meet your New Year’s weight loss goals?

    sleep, weight loss, eating, nutrition, healthAs the new year begins, many of us may have weight loss goals on our mind. Diet and exercise are the key areas of focus for many in helping to meet these goals. And although healthy eating and moving more are important in weight management,  sleep is important too. When you’re sleeping, a lot happens in the body that can impact your weight and overall health. In fact, a recent study shows that even one night of sleep deprivation can lead to unhealthy eating. This can make weight loss difficult and could lead to weight gain in the long-term.

    Why do I need to sleep?

    Although some of us may think it is a badge of honor to make it through each day on little sleep, it’s nothing to brag about. That is because while you may feel ok, your body is suffering from your lack of sleep.  And in the long run, you are doing more harm than good when you sacrifice sleep for more work or play.

    The body uses sleep as a time when it can reboot and strengthen itself. Not to mention all of the vital bodily processes that occur during sleep. Short-term memory is converted to long-term memory while you sleep, and many important functions are regulated. While you are grabbing some shut-eye, your body is hard at work regulating blood pressure, body temperature, blood glucose levels, fluid, and hormones. Not to mention that, according to Johns Hopkins Medicine, even one night of missed sleep can create a pre-diabetic state in an otherwise healthy person.

    How much do I need to sleep?

    The average adult should try to sleep between 7 and 9 hours of sleep each night. Growing children require even more sleep, with babies needing 11 to 14 hours, school age children needing 9 and 11, and teens needing between 8 and 10 hours of sleep each night.

    Sleep and weight loss 

    The United States Centers for Disease Control report that one in three Americans does not sleep enough each night. Experts suggest that not sleeping at least seven hours each night can increase risk of obesity and related conditions like diabetes and heart disease.

    A recent study looked at the impact of sleep on healthy, nonsmoking men. The men had blood samples and MRI scans completed after a normal night of sleep at home and after a night kept awake in a laboratory.  The next morning after each night, the study subjects were asked to choose snacks and non-food trinkets. Study results show that only after sleep deprivation were the men willing to spend money on food items even though their self-reported hunger levels were the same after both nights.

    Also, after the night of sleep deprivation, researchers saw increased activity in the brain between the amygdala and hypothalamus. These areas of the brain are involved in food intake. Therefore, these findings suggest that sleep loss increased the desire for food. More research needs to be done to confirm the cause and effect of such brain signals. However, experts suggest that these findings show that sleep can greatly impact behaviors that can impact health.  Therefore, sleep can increase chances of engaging in unhealthy eating patterns that can prevent you from reaching your weight loss goals.

    How can I improve my sleep?

    Since sleep is so crucial to healthy living in so many ways, you may ask how you can improve your sleep. Here are a few tips to help you sleep better at night so you can feel better and have a greater chance at meeting your weight loss goals.

    • Limit screen time. Looking at your phone, computer, or the television before bedtime can throw off your body’s circadian rhythm due to the light emitted from the screen. Therefore, try to turn off the screen about 30 minutes or more before you plan to go to bed.
    • Create a bedtime routine. Just like you set up a time to workout or eat your healthy meals and snacks, a routine can help you sleep better too. Therefore, decide what time you want to wake up. Subtract about 8 hours from that time. Then, at that time, start turning down the lights and screens, stop working, start relaxing, and prepare yourself for bed. This way, you will give your body plenty of time to settle down to sleep and catch your recommended seven hours each night.
    • Try a sleep supplement. If you have trouble falling asleep, a sleep supplement may help. An example of a sleep supplement is melatonin. Melatonin is a hormone produced naturally in the body, with increased production in the evening when its usually time to sleep. If your body does not produce enough melatonin, or if your circadian rhythm is off a bit due to stress, work schedules, etc., then you may have trouble sleeping. Somnova by Vita Sciences is an example of a supplement that can help you improve your sleep patterns. Somnova contains ingredients like melatonin and L-theanine that help promote peaceful sleep and relaxation.
    • Limit drinking and eating before bedtime. If you eat or drink too soon before bedtime, it can disturb sleep. This is because eating a meal less than two hours before bed can increase risk of indigestion or heartburn. Also, drinking fluids too soon before bed can wake you up out of bed to use the bathroom. Therefore, try to stop drinking and eating two hours before bedtime to prevent such sleep disturbances.
    • See your doctor if sleeping problems persist. If none of these strategies work, then you may have an medical issue that is disturbing your sleep. Sleep apnea and pain are common medical issues that can greatly impact sleep.  In fact, sleep apnea has been linked with obesity, with weight loss helping this medical issue.  Therefore, address your sleep issues with your doctor so you can receive the proper treatment. This is because receiving treatment for sleep issues can help you lose weight, which in turn can further improve weight-related health conditions like sleep apnea.

    So, sweet dreams and may the new year bring you much success in becoming the healthiest YOU that you can be.

    References:

    Cleveland Clinic (September 18, 2015) “What Happens to Your Body When You Don’t Get Enough Sleep.”

    Johns Hopkins Medicine (accessed January 1, 2019) “The Science of Sleep: Understanding What  Happens When You Sleep.”

    National Sleep Foundation (accessed January 1, 2019) “Why Do We Need Sleep?”

    Salamon, M. (December 17, 2018) “Sleepless Night Could Make Morning Pastries Tougher to Resist.” HealthDay. 

     

     


  • Could a Mediterranean diet improve your brain health?

    heart, cardiovascular, brain, heart healthy, omega-3, vessel, cholesterol, diabetesYou can’t talk about a heart healthy lifestyle without at least referring to the Mediterranean diet. That’s because this Greek-style eating plan is full of heart healthy foods and other healthful tips. But did you know that this diet is also good for brain health? Recent research shows that certain nutrients found in the Mediterranean diet can help with brain health aging in older adults.

    What is the Mediterranean diet?

    The Mediterranean diet is a heart healthy diet based on healthy fats like olive oil. Along with olive oil, healthy fat-containing foods like fatty fish, avocado, olives, nuts, and seeds make up the largest portion of the diet. The omega-3 fatty acids in these foods can help lower blood fats, also known as triglycerides. In addition, these fats can also help improve blood pressure and blood vessel health.

    The majority of foods in this eating plan are plant-based. In other words, this means eating plenty of antioxidant-rich fruits and vegetables. These foods will also provide fiber and important nutrients like potassium, magnesium, and vitamins C and E. This also means switching to whole grains if you’re going to eat breads or pastas.  Also, it encourages consuming fiber and protein-rich plant foods like beans, peas, nuts, and seeds.

    Other eating guidelines of this diet include limiting whole-fat dairy products, red meat, processed foods, and foods high in sodium. This eating plan also encourages use of spices to flavor food instead of using table salt.  Finally, to maintain a balanced healthy lifestyle, this diet encourages exercise and eating meals with family and friends.

    Mediterranean diet and brain health

    A recent study looked at healthy, older adults and how a Greek-style diet affected brain health. MRI scans and cognitive function tests measured brain health. These tests were done throughout the study and two years after the study to assess the diet’s impact on brain health.

    The researchers focused on 32 nutrients found in this diet. These nutrients included folate, vitamin B12, riboflavin, and vitamin D. Also, the researchers looked at antioxidants found in the Greek-style diet like omega-3 fatty acids, lycopene, and carotenoids. Study results show that such nutrients, along with omega-6 fatty acids, were involved in biomarker patterns. Also, those people who ate foods with such nutrients had better results on cognitive function tests of general intelligence, memory, and executive functions like attentional and inhibition control.

    Take home message

    So, if the heart healthy benefits of this eating plan haven’t convinced you to go Greek-style in your eating, hopefully the brain health factors did. This is because this diet has shown time and again that it ranks on top for health benefits.  Therefore, take small steps towards such an eating plan. You can do this by starting to eat more vegetables one day. Then maybe trying new recipes that use olive oil to roast or stir-fry those vegetables. Finally, you can add in nuts and/or seeds as snacks for even more healthy fats and fiber.

    If you feel like a supplement would help you at first, then try an omega-3 fatty acid supplement. An example of a high quality omega-3 fatty acid is the fish oil supplement by Vita Sciences. This fish oil supplement contains a healthy balance of EPA and DhA, which are two important omega-3 fatty acids for brain health. Not to mention that this supplement is burpless and ensures optimal purity.

    Therefore, if you’re thinking about starting a healthy lifestyle this new year, consider the Greek-style diet. Not only will it help you work towards just about any health goal you have, but it will taste fresh and delicious in the process.

    References:

    Mayo Clinic (November 3, 2017) “Mediterranean diet: A heart-healthy eating plan.”

    Paddock, Ph.D., C. (December 21, 2018) “Mediterranean diet nutrients tied with healthy brain aging.” Medical News Today.

    Romagnolo, D. F., & Selmin, O. I. (2017). “Mediterranean Diet and Prevention of Chronic Diseases.” Nutrition today52(5), 208-222.

    Zwilling, C.E., Talukdar, T., Zamroziewicz, M.K., and Barney, A.K. (March 2019) “Nutrient biomarker patterns, cognitive function, and fMRI measures of network efficiency in the aging brain.” NeuroImage, Volume 188, 239-251.


  • Drinking less alcohol could help weight loss goals this new year

    holiday, drinking, alcohol, cocktail, beer, wine, health, weightWhen you think of celebrating the holidays, sweet treats, comfort foods, and holiday-flavored spirits may come to mind. Although it’s definitely ok to indulge a little during the holidays, too much of anything can sabotage your healthy lifestyle efforts. And with the new year rolling around soon, you should think ahead and make a plan. Because once this holiday season is over, the new year will surely bring about new celebrations with more food and drink temptations.  And recent research shows that by drinking less alcohol, you could increase your chances for weight loss success.

    What is a standard drink?

    You may hear health experts urge you to keep your drinking to so many standard drinks a week. When this term is used, a standard drink is equal to:

    • 12 ounces beer (5% ABV)
    • 8 ounces malt liquor (7% ABV)
    • 5 ounces wine (12% ABV)
    • 1.5 ounces liquor (40% ABV)

    So, when you order that tall beer at the bar and grill, keep in mind that 22 ounces is nearly equal to two standard drinks. And experts recommend that women should consume no more than 7 standard drinks a week.  Also, men should consume no more than 14 standard drinks per week. Any more than this is considered heavy drinking.

    Also, if you consume more than 4 standard drinks for women or 5 standard drinks for men in a two hour occasion, then you are binge drinking. So, if you feel like this describes your holiday or social events, then it may be time to visit you health care provider or call for resources in your area that can help you control or stop your drinking.

    Alcohol health effects

    Drinking too much in one night or over time can have serious health effects. Not only does alcohol impair mobility and speech in the short-term, but can also impact brain, heart, and liver health. Even short term, drinking too much can impair your immune system for up to 24 hours after becoming drunk. This puts you at higher risk for catching illnesses than others during this time. Also, long-term alcohol intake can lead to increased risk for inflammation of the pancreas and heart disease. Both of these conditions can place you at higher risk for hospitalization and serious illness.

    Alcohol and weight loss

    When it comes to weight loss, alcohol can stall your best efforts. First of all, alcoholic beverages contain unnecessary calories. No matter how low in carbs certain concoctions may be, you are still drinking your calories when consuming alcohol. Not to mention that alcohol can lower your body’s ability to absorb nutrients from the food you eat and can slow your body’s fat burning abilities. The latter is because the liver is in charge of tasks like fat burning and removing toxins from the body. It considers alcohol a toxin.

    Therefore, when you drink, it has to stop fat-burning to focus on ridding of the alcohol toxins from your body. In turn, your body burns less fat while you drink. It takes about one hour for your body to break down one standard drink of alcohol.

    A recent study looked at alcohol and its impact on long-term weight loss in those with diabetes. Study results show that those who did not drink during the four year study lost more weight than those who drank any amount. Heavy drinkers had even worse long-term weight loss than others. Therefore, researchers suggest that patients with type 2 diabetes especially should not drink alcohol if they are trying to lose weight.  Needless to say, this study shows that anyone, regardless of health status, would benefit from drinking less alcohol.

    Other ways to be healthier in the new year

    Besides cutting down on drinking alcohol, there are also other ways you can be healthier this coming new year.

    • Sleep more: Most adults should sleep at least seven hours a night for optimal health.
    • Move more: Experts suggest that moving more each day, even in two minute spurts, for at least 150 minutes total each week, can benefit overall health.
    • Manage stress: Yoga, meditation, or just talking with a counselor can help you manage stress better and lower risk for emotional eating that can lead to weight management issues.
    • Eat more fruits and veggies: Antioxidant-rich fruits and veggies can provide inflammation-fighting compounds that can help lower your risk of diseases like heart disease and diabetes. Not to mention that the fiber from such foods is vital to gut health.
    • Take a supplement: If you don’t feel you are getting enough nutrients in your diet, then take a supplement like Zestia by Vita Sciences. Zestia not only contains whole food vitamin and mineral sources, but also digestive enzymes and probiotics for digestive health.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    1. Bertoia, M. L., et al. (2015). “Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies.” PLoS medicine12(9), e1001878. doi:10.1371/journal.pmed.1001878
    2. Centers for Disease Control (last reviewed March 29, 2018) “Alcohol and Public Health: Frequently Asked Questions.” https://www.cdc.gov/alcohol/faqs.htm#heavyDrinking
    3. National Health Service (last reviewed July 26, 2018) “How long does alcohol stay in your blood?” https://www.nhs.uk/common-health-questions/lifestyle/how-long-does-alcohol-stay-in-your-blood/
    4. National Institute on Alcohol Abuse and Alcoholism (accessed December 18, 2018) “Alcohol’s Effects on the Body.” https://www.niaaa.nih.gov/alcohol-health/alcohols-effects-body
    5. National Institute on Alcohol Abuse and Alcoholism (accessed December 18, 2018) “What Is a Standard Drink?” https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/what-standard-drink
    6. ScienceDaily (December 3, 2018) “Alcohol intake may be key to long-term weight loss for people with Diabetes.” https://www.sciencedaily.com/releases/2018/12/181203115449.htm
    7. Sinha, R., & Jastreboff, A. M. (2013). “Stress as a common risk factor for obesity and addiction.” Biological psychiatry73(9), 827-35.
    8. Traversy, G., & Chaput, J. P. (2015). “Alcohol Consumption and Obesity: An Update.” Current obesity reports4(1), 122-30.
    9. Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., … Tasali, E. (2015). “Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.” Sleep38(6), 843-4. doi:10.5665/sleep.4716

     


  • Do you have good metabolism? If not, try this

    metabolism, health, weightNow if you’ve ever tried to lose weight, which many of us have, then I’m sure you’ve heard the term metabolism. Usually you are told you either have “good” or “bad” metabolism. The only thing you may be sure of is that if you have a “bad” one then it will be harder for you to lose weight. But have you ever wondered what exactly this term means? If so, read below for some background on metabolism and a surprising look into how many of us have metabolic issues and what to do about it.

    What is metabolism?

    Metabolism is simply the way your body breaks down foods and uses them for energy. As you grow older, your metabolic rate naturally slows down. Not only that, but natural aging also leads to reduced levels of lean muscle mass. In turn, this will cause a further drop in your metabolic rate.

    Metabolic health and inflammation

    Besides aging, research is starting to see a possible connection between inflammation and metabolic health.  Evidence shows that regulators of the immune system and metabolic interactions include genetics and gut health. Inflammation and metabolic signals may also be closely related. Therefore, further research is warranted to see if an anti-inflammatory approach may be effective in treatment of insulin resistance and other metabolic-related health issues.

    What is good metabolic health?

    Having a “good” metabolic health means that you have healthy levels of the following five measures without the help of medication.

    • Fasting blood glucose: should be at or below 100 mg/dL
    • Triglycerides: should be at or below 150 mg/dL
    • High density lipoprotein (HDL) cholesterol, or “good” cholesterol: should be at or above 40 mg/dL for men or 50 mg/dL and above for women
    • Blood pressure: should be at or under 120 mm Hg systolic pressure over 80 mm Hg diastolic pressure
    • Waist circumference: should be less than 35 inches for women and less than 40 inches for men

    Any of these measures above the healthy ranges would indicate a less than optimal metabolic health. This in turn could put your at risk for conditions such as type 2 diabetes and heart disease.

    The metabolic state of the union

    A recent report looks at the latest results of the U.S. National Health and Nutrition Examination Survey. The report looked at data from between 2009 and 2016 of about 8700 adults. This study is used often to look at data trends that represent the average U.S. population.

    Current data results reveal that only about 12-percent of the U.S. population has “good” metabolic health. Factors linked with “good” metabolic health include being physically active, younger, and a non-smoker, among other things. Obesity was a leading factor of “poor” metabolic health, with less than 1-percent of those who are obese being considered of “good” metabolic health.

    How can I improve my metabolic health?

    By looking at what increases risk of metabolic health issues, then you can see what lifestyle changes can help. Here is a list of some healthy lifestyle behavior changes you can make to help improve your metabolic health.

    • Exercise often: Stay active as much as possible with both cardio and strength training. This will help you to maintain muscle mass and heart health.
    • Eat a healthy, balanced diet: Try to consume a heart healthy diet full of antioxidant and fiber-rich fruits and vegetables as well as lean proteins and plenty of water. Be sure to portion out food into appropriate servings throughout the day to prevent eating too many calories daily. Also, limit processed food intake such as packaged snacks, meals, and sugary drinks and snacks. This will also help to lower your total calorie and sugar intake that can impact metabolic health.
    • Manage your weight: Diet and exercise, along with sleeping at least seven hours a night and managing stress can help manage your weight. Since obesity is a risk factor for poor metabolic health, managing weight can improve your metabolic health.
    • Quit smoking or don’t start: Since being a non-smoker is a marker for “good” metabolic health, then quitting smoking if yo smoke would help improve your metabolic health.
    • Take supplements when necessary: If you have any nutrient deficiencies, then this could impact your energy or ability to be at your best. Therefore, in some cases, a supplement such as Glucarex by Vita Sciences may be helpful. Glucarex contains natural ingredients like chromium, alpha lipoic acid, and cinnamon to help naturally support weight loss as well as healthy metabolism and blood glucose levels.
    • Visit your healthcare provider often: If you visit your doctor at least once a year to check your lab numbers, then you can better track your progress. This can help yo to catch any unhealthy trends in lab values early before they cause any major health issues.

    References:

    1. NIH News in Health (July 2015) “Minding Your Metabolism.”
    2. Medline Plus (April 23, 2018) “Can you boost your metabolism?” https://medlineplus.gov/ency/patientinstructions/000893.htm
    3. HealthDay (December 4, 2018) “Few Americans Have Optimal ‘Metabolic Health.'”
    4. Zmora, N., Bashiardes, S., Levy, M., and Elinav, E. (March 2017) “The Role of the Immune System in Metabolic Health and Disease.” Cell Metabolism, 25(3): 506-521.
    5. Johns Hopkins Medicine (accessed December 12, 2018) “Metabolic Syndrome.”

     

     


  • Can triglycerides affect your diabetes health?

    triglyceride, fat, cholesterol, diabetesKnowing your numbers is more important to your health than ever. And when I say numbers, I don’t mean your age or waist size. The numbers you should always be aware of are your lab numbers. These labs include cholesterol, blood pressure, blood glucose levels, and triglycerides. This is because these numbers help your doctor assess your risk of chronic diseases like heart disease and diabetes. Also, a recent study shows that high triglycerides can make it hard for those with type 2 diabetes to control their blood glucose levels. Therefore, let’s talk about these blood fats and how you can keep them in control to improve your health.

    What are triglycerides?

    Triglycerides, also known as blood fats, are a marker for heart disease. High levels of blood fats are linked with heart disease, diabetes, and fatty liver disease. Research shows that independent of total cholesterol and other cholesterol lab values, blood fat values can predict heart disease risk. Therefore, you should do what you can to lower your blood fats. This can help you lower your risk of heart disease and related chronic conditions.

    Experts suggest that you should try to keep your blood fat levels below 150 mg/dL for optimal health. A high blood fat level is found if your lab values are 200 mg/dL or above.  It’s important to check your blood fats levels at least each year so you can stay on top of staying heart healthy.

    Triglycerides and type 2 diabetes

    Not only can blood fats increase risk of heart disease, but they can also increase risk of diabetes-related health issues.  A recent study looked at a large group of people with type 2 diabetes and the impact of blood fats on blood glucose control. Study results show that high blood fat levels were linked with high HgA1C levels. Therefore, this finding suggests that high blood fat levels could work as a marker for poor blood glucose control. So, it’s important for everyone to work on keeping blood fats in normal range. And it’s especially important for those with type 2 diabetes to do so.

    How to keep blood fats in a healthy range

    Prevention is the best medicine. Therefore, let’s talk about ways you can keep your blood fats in a healthy range. This way you can lower your risk of not only heart disease, but also other health issues if you have diabetes.

    • Lower your saturated fat intake: Although fats from whole fat dairy sources and red meats are not all bad for you, they can impact blood fats. Therefore, try to limit your intake of such foods to a few times a week. Also, try to focus mostly on healthier fat options for most meals.
    • Eat more healthy fats: Eating more healthy fats like those from plant-based food sources can be good for blood fat health. Healthy fats come from foods like avocados, nuts, seeds, and fatty fish like salmon and trout that are high in omega-3 fatty acids. These types of fatty acids help keep inflammation at bay and in turn lower chronic disease risk.
    • Consume plenty of fiber: You may know that fruits and vegetables are good for you. However, the reason for this recommendation may not be clear. The fiber from such foods as well as the fiber from whole grains like oats, quinoa, and whole-wheat are good for your heart. Not only that, but these foods also help lower inflammation and in turn chronic disease risk in the body.
    • Limit alcohol intake: Not only is alcohol low in nutritional value, but it can also harm those at risk for high blood fats. Therefore, keep your alcohol intake to the recommended level. This level is one standard drink a day for women or two standard drinks maximum a day for men. One standard drink is equal to about 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.
    • Stay active: It’s vital to stay active to lower chronic disease risk. Therefore, try to stay active with moderate exercise at least 30 minutes a day for about 5 days a week. Walking, dancing, water aerobics, and biking all count towards this. And you can break it up into smaller segments throughout the day. The total minutes per week is all that matters when it comes to your health.
    • Take medicines when necessary: If your blood fats are too high, you may have to take medicines to keep them lower. This medicine should be taken along with diet and exercise. If your blood fats are not too high, or are still in normal range, then you may control them without medicine. Therefore, diet and exercise may help keep your blood fats low in such cases. However, these same people may also benefit from a supplement like Alestra by Vita Sciences. Alestra helps maintain healthy cholesterol levels and promote heart health with natural compounds like plant sterols, niacin, and garlic.
    • Visit your doctor often: It’s important to visit your doctor at least once a year to have your labs checked. This will help you keep track of your numbers and stay on top of your health.

    References:

    American Heart Association (April 15, 2011) “Triglycerides: Frequently Asked Questions.” http://my.americanheart.org/idc/groups/ahamah-public/@wcm/@sop/@smd/documents/downloadable/ucm_425988.pdf

    National Institute on Alcohol Abuse and Alcoholism (accessed December 4, 2018) “What Is A Standard Drink?” https://www.niaaa.nih.gov/alcohol-health/overview-alcohol-consumption/what-standard-drink

    Nelson, BSN, RN, R. (November 30, 2018) “Elevated Triglyceride Levels Affect Glycemic Control in Type 2 Diabetes.” https://www.endocrinologyadvisor.com/type-2-diabetes/hypertriglyceridemia-associated-with-high-hba1c-t2d/article/817360/

    Toth P. P. (2016). “Triglyceride-rich lipoproteins as a causal factor for cardiovascular disease.” Vascular health and risk management12, 171-83. doi:10.2147/VHRM.S104369

    University of Rochester Medical Center (accessed December 4, 2018) “The Truth About Triglycerides.” https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=56&contentid=2967

     

     

     

     


  • Every step of exercise counts towards brain and heart health

    exercise, health, heart, step, pedometerExercise is an important part of any healthy lifestyle. Along with healthy eating, managing stress, and sleeping enough, exercise is vital for heart health. However, starting an exercise program can be hard.

    You may think you have to start going to the gym every day and take intense classes each week to see results. The truth is though that you can reap the benefits of exercise with every step. Switch your focus from trying to fit in long bouts of activity each day. Instead, just try to focus on moving more through the day. This is because research shows that even just two minutes of activity at a time can help heart and brain health.

    How much exercise do I need?

    For most adults, 30 minutes of moderate exercise is recommended each day for most days  of the week. This moderate exercise can include brisk walking, water aerobics, or dancing, to name a few. During moderate exercise, your heart will beat faster and it will be harder to breathe. However, with moderate intensity you should still be able to talk.

    A recent report released by the U.S. Physical Activity Guidelines for Americans showed that any amount of activity can improve health.  Older guidelines stated that a person had to exercise for at least ten minutes or longer for it to count towards daily exercise. However, research now shows that any decrease in sedentary behavior can help.

    This is because being inactive causes about 10-percent of premature death in the United States. Therefore, any single bout of exercise, even just a few minutes, can improve sleep, blood pressure, and sharpen the mind. The weekly recommended amount of exercise of 150 minutes remains the same. However, this total can come from any small bout of activity during your day.

    How can exercise help brain health?

    The heart health benefits of exercise are widely known. First of all, it helps lower risk of heart disease and type 2 diabetes. Secondly, it has shown to improve sleep, lower risk of obesity, and improve mental health. However, what may be lesser known is the impact of exercise on brain health.

    When it comes to brain health, exercise has found to have several benefits. First of all, being active can help improve mental health factors like anxiety and depression. Also, being active can improve brain function in those with dementia or multiple sclerosis. Finally, keeping your body active can help just about anyone improve memory, attention, and processing speed.

    How can I add exercise in my day?

    You don’t have to have a membership to a gym to stay active. In fact, just a comfortable pair of walking shoes and a little motivation can help you meet your exercise goals. Here are some tips you can use to add more activity in your day.

    • Take the stairs instead of the elevator. Although this may not be ideal for those with joint issues, some may benefit from taking the stairs to grab a few more steps in during the day.
    • Park a bit further out from your destination. When you are going to the store or market, park a little but further out so you can have a few extra exercise minutes during your daily routine. During this same trip, you could also walk a few extra laps of the store or market to collect even more exercise minutes.
    • Take a walk after dinner with your family, dog, or friends. Not only will this help your food digest a little better, but you can collect some exercise minutes at the end of your day.
    • Walk during commercials. If the only down time you find during your day is at night, then use your TV time to stay active. During commercial breaks, no matter how short, use this time to walk around the house or walk in place. This will help you collect your exercise minutes before you go to bed.

    If you find that joint pain is getting in the way of your exercise goals, try a supplement like turmeric. Turmeric, like that from Vita Sciences, helps to reduce inflammation in the body which can help support a healthy heart and joints. This formula contains 95% curcuminoids as well as bioperine black pepper extract to help improve the bioavailability of curcumin.

    References:

     American Heart Association (April 18, 2018) “American Heart Association Recommendations for Physical Activity in Adults and Kids.” https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

    Thompson, D. (November 12, 2018) “Even a 2-Minute Walk Counts in New Physical Activity Guidelines.” https://consumer.healthday.com/fitness-information-14/misc-health-news-265/even-a-2-minute-walk-counts-in-new-physical-activity-guidelines-739584.html

     

     

     


  • Lower stroke risk with healthy living

    heart, health, stroke, cardiovascular, nutritionIt may seem like common sense that living a healthier lifestyle can lower your disease risk. but what exactly is a healthier lifestyle? With so much information on health and wellness in the media, it can be hard to know what healthy really is. From low carb to keto to fasting, each diet plan claims to be the best and healthiest. However, the healthiest eating regimen is going to be the one that makes your unique body feel its best and that you can stick with for the long term. Not to mention, that being healthy is about more than just diet. Staying active, managing stress, and sleeping well enough are just some behaviors that affect health. Recent research shows that leading a healthier lifestyle can reduce your stroke risk and in turn improve your quality of life.

    What is stroke?

    A stroke occurs when something blocks blood flow to the brain, or when a blood vessel in the brain bursts. As a result, part of the brain can become damage or die. This can lead to brain damage, disability, or death. Therefore, it is important to know if you are at risk for stroke. And if you are, it is important to know what you can do to lower your risk. This is because the brain is vital for such functions as thinking, feeling, breathing, and digestion. So to take care of your whole body health, you need to take care of your brain. And for brain health, you need to take care of your body in many ways. This is where healthy living comes in.

    Stroke risk and healthy living

    A 7-year research study looked at the impact of different lifestyle measures on stroke risk. Also, researchers looked at 90 gene variants in this group of over 300,000 people to determine their stroke risk. The stroke rate was 35-percent higher for those with a higher gene score versus one with a lower score. And when researchers looked at lifestyle factors, those who were healthier had a 66-percent lower risk of stroke than those who had an unhealthy lifestyle. In this study, those considered to have a healthy lifestyle were those that:

    • did not smoke.
    • were not overweight.
    • engaged in regular exercise.
    • consumed a diet rich in fruits, vegetables, and fish.

    Furthermore, those who had a high genetic score and were considered unhealthy had a stroke risk score nearly double than that of those with the lowest scores and healthiest lifestyles.

    Ways you can live your healthiest life

    Besides eating right, staying active, and not smoking, there are several other things you can do to stay your healthiest.

    • Sleep enough each night: Research shows that short or too long sleep patterns as well as insomnia with short sleep patterns, can increase risk of stroke. Therefore, be sure to find a happy balance in your sleep time. the National Sleep Foundation recommends that most adults sleep seven to nine hours each night. If you find you are having trouble sleeping, it may be helpful to visit your doctor for treatment. They could recommend a sleep study done to identify any health issues that could be disturbing your sleep.
    • Manage stress: Stress affects all of us to some degree. However, too much stress can have an impact on your heart health. Therefore, be sure to manage your stress with some relaxation breathing, meditation, yoga, or talking to a counselor each week.
    • Visit your doctor regularly: It’s important to visit your doctor at least once a year to check your numbers. Your numbers include cholesterol, triglycerides, blood glucose levels, blood pressure, and body weight. These numbers can help identify any heart health risk factors you may have. The earlier you find such risk factors, the earlier you can receive treatment and prevent your risk of stroke.
    • Take supplements when necessary: If you are lacking certain vitamins or minerals in your diet, you may need a supplement such as a multivitamin or fish oil. This can help your body receive the antioxidants you need to fight oxidative stress and lower chronic disease risk factors. One such supplement is Circova by Vita Sciences. Circova contains ingredients like L-arginine, niacin, and hawthorne to help promote improved blood flow and blood pressure.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Centers for Disease Control and Prevention (May 3, 2018) “About Stroke.”

    HealthDay (October 25, 2018) “Does Stroke Run in Your Family? Healthy Living Lowers the Risk.”

    Koo, D. L., Nam, H., Thomas, R. J., & Yun, C. H. (2018). Sleep Disturbances as a Risk Factor for Stroke. Journal of stroke20(1), 12-32.

    Meschia, J.F., et al. (2014) “Guidelines for the Primary Prevention of Stroke.” Stroke, 45(12): 3754-3832.

    National Sleep Foundation (accessed October 30, 2018) “National Sleep Foundation Recommends New Sleep Times.”

     

     


  • Can intermittent fasting help those with diabetes?

    intermittent, fasting, health, weight loss, dietDiabetes can be a tough disease to manage. From doctor’s visits to medications to daily blood glucose checks, it can be a lot to juggle for anyone. Not only that, but having diabetes means diet changes that can make every meal or snack a challenge.  Counting carbohydrates and reading labels can become a new task to take on every time you buy groceries. This can be time-consuming and can also make social events stressful.

    But what if someone told you that by simply cutting back on the hours you eat, you could help control your diabetes better? A recent study shows that intermittent fasting may be a new treatment for type 2 diabetes control.

    What is intermittent fasting? 

    Intermittent fasting (IF) is a way of eating that involves extended periods of fasting coupled with periods of eating. The theory behind IF is that during fasting, your body will have time to heal.  In any case, cutting back on the hours you eat during the day can help reduce snacking and in turn total calorie intake. This can help with controlling weight and any conditions related to weight like diabetes and heart disease.

    There are several forms of intermittent fasting.  All forms of IF are focused on helping  your body adapt to less eating hours each day. The three major forms of IF include:

    • Alternate day fasting: This type of fasting consists of one day of no food restriction followed by a day of only eating one meal equal to 25-percent of your daily calorie needs. Your daily calorie needs would be the number of calories your body needs to maintain your current weight.
    • The 5:2 fasting regimen: This regimen involves 2 days of whole day fasting each week. On these non-consecutive fasting days, you would consume no more than 25-percent of daily calorie needs. The other five days would consist of no food restrictions. However, healthy eating within your daily calorie needs is suggested for the most benefit.
    • Time-restricted feeding: This regimen is most common with those following an IF lifestyle. It involves setting a fasting period as part of your daily routine. When you are starting out on this regimen, you may have just 12 hours of fasting. Therefore, if you stopped eating at 9 pm every night, you wouldn’t eat again until 9 am the next morning. This 12:12 regimen of fasting would help your body used to the idea of not eating as long.  Over time, you can extend your period of fasting as you choose. A popular form of this diet is the 16:8 diet, which involves 8 hours of eating and 16 hours of fasting.

    When following an IF regimen, your eating hours should still consist of healthy eating. If you continue to consume lots of high sugar and highly processed foods, then you will not gain the most health benefit. Therefore, during eating hours you should consume mostly whole foods and a balanced diet low in sugar and refined carbohydrates.

    Intermittent fasting and type 2 diabetes

    A recent study looked at the effect of IF on type 2 diabetes control. This small study involved three patients observed over several months.  Patients had six hours of diabetes education and insulin adjustments at the start of the study. They were then instructed to follow three 24-hour fasting periods each week. On fasting days the patients only consumed dinner.  Then on non-fasting days they consumed lunch and dinner. A low-carbohydrate eating regimen was recommended for all meals during the study period.

    Patients had an exam twice a month with labs, medication changes, and insulin adjustments completed as warranted. After several months, all of the patients were able to discontinue their insulin. Two of the patients were also able to discontinue their diabetes medication.  Also, all three patients had improvements in their body mass index, waist circumference, and HgA1C levels. This study warrants further research on a larger scale to see if IF could help those with type 2 diabetes.

    Other ways to control your type 2 diabetes

    Besides changing your diet, there are other things you can do to help control your type 2 diabetes. Read below for some simple steps you can make in your lifestyle today. These small steps can make a big difference in helping to control your type 2 diabetes.

    • Stay active: Moving more each day can help to keep your blood glucose levels stable and manage your weight. In turn, this can help you to better control your type 2 diabetes. Therefore, try to be active for 30 minutes total each day for most days of the week. This could involve walking, biking, aerobics, dancing, cleaning house, or swimming, among other things.
    • Visit your doctor regularly: Visiting your doctor every 3 to 6 months can help you stay healthy. Your doctor can also check your labs and adjust your medication as needed to help you control your diabetes better.
    • Take a daily diabetes-friendly supplement: Taking a daily supplement to help with blood sugar control may also be helpful. A supplement like Glucarex by Vita Sciences can naturally support metabolism, weight loss, and blood glucose control. It does this through natural ingredients like chromium, cinnamon, and alpha lipoic acid that have shown to help support healthy blood sugar levels.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Furmli, S., Elmasry, R., Ramos, M., and Fung, J. (2018) “Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin.” BMJ Case Reports, doi:10.1136/bcr-2017-221854

    Harvard T.H. Chan School of Public Health (accessed October 14, 2018) “The Nutrition Source: Diet Review: Intermittent Fasting for Weight Loss.”

    National Institute of Diabetes and Digestive and Kidney Diseases (May 2017) “Type 2 Diabetes: What is Type 2 Diabetes?”