Tag Archives: diet

Diet and Exercise for Diabetes Prevention

healthy, diet, diabetes, healthIf you have been told you are at risk for diabetes, then I’m sure you’ve been told to diet and exercise. This advice is nothing new to help lower your risk. However, new research confirms a method of diet and exercise that can prevent those with prediabetes from developing diabetes. Read below for more on this research and learn how you can lower your risk of this chronic condition today.

What is prediabetes?

Prediabetes occurs when a person’s blood glucose levels are higher than normal, but not high enough to meet type 2 diabetes criteria. According to the Centers for Disease Control, about one in three American adults have diabetes. And surprisingly, about 90-percent don’t even know that they have it. That is why it’s so important for everyone to have their numbers checked every year.

These numbers include not only fasting blood glucose levels, but also cholesterol, trigycerides, blood pressure, and HgA1C. HgA1C tells you the average blood glucose levels in your body over the previous three months. Those with a HgA1C level below 5.7 are in the healthy range. However, those with a level between 5.7 and 6.4 are in the prediabetes range.  And if this level tests 6.5 or above two times in a row, then a person is given a diagnosis of type 2 diabetes.

Prediabetes research

A recent study looked at the effect of diet and exercise on the changeover from prediabetes to type 2 diabetes. The study looked at 962 patients with prediabetes and followed them for about three years.

All patients were first placed on a 800-calorie diet with a meal replacement for two months. Then, patients were either placed on a high protein and low glycemic diet or a moderate protein and moderate glycemic diet. Patients were also asked to either engage in vigorous intensity exercise for 75 minutes a week or moderate intensity for 150 minutes a week.

Study results show that only 62 of the 962 patients enrolled in this study progressed from prediabetes to type 2 diabetes.  Both diet programs tested showed reduced risk of the condition. Therefore, researchers suggest that a period of meal replacement-induced weight loss followed by three years of weight maintenance is an effective strategy for preventing prediabetes progression to type 2 diabetes. So, just eat a balanced diet of lean proteins and plant-based foods and stay as active as possible to lower your risk.

Other ways you can lower your risk of diabetes

Besides diet and exercise, use the following tips to improve your health and lower your risk of type 2 diabetes. Just small changes made each week can over time lower your risk in a big way.

  • Manage stress through therapy, exercise, support groups, relaxation breathing, meditation, or yoga. Research shows that those who experience more perceived stress are more likely to be at risk for getting type 2 diabetes.
  • Be sure to sleep at least seven hours each night if possible to help your body regulate blood glucose levels better. According to the Joslin Diabetes Center, those who do not sleep enough each night are at higher risk for type 2 diabetes. Not to mention that these people are also at higher risk for heart disease, high blood pressure, and stroke. So, be sure to reduce screen time before bed time and avoid eating less than two hours before bed time. These tips are just some ways you can improve bed time and avoid interrupted sleep.
  • Consume more fiber in your diet through whole grains, fruits, and vegetables. This will not only help you to improve gut health but can aid in weight management.
  • Take a daily supplement such as Glucarex by Vitasciences. Glucarex contains natural ingredients like chromium, vanadium, alpha lipoic acid, and cinnamon. This supplement formula supports healthy weight, metabolism, and blood glucose levels.

-written by Staci Gulbin, MS, MEd, RD

References:

Centers for Disease Control and Prevention (last reviewed May 30, 2019) “Prediabetes: Your Chance to Prevent Type 2 Diabetes.”

Healio Primary Care (June 11, 2019) “Weight loss, behavior change prevents changeover from prediabetes to type 2 diabetes.”

National Institute of Diabetes and Digestive and Kidney Diseases (April 2018) “The A1C Test & Diabetes.”


  • June is Alzheimer’s Brain Awareness Month

    brain, health, alzheimer's, cognitiveWith so much focus on diet and exercise helping the heart, brain health may take a back seat in the wellness arena. However, the brain is the control center of the body, and in turn must not be neglected. During the month of June, it’s especially important to be aware of the brain disease known as Alzheimer’s. You may have heard of it before, but may not know what it entails. Let’s learn more about this disease and how you can be an advocate for this devastating brain health condition.

    Alzheimer’s basics

    Alzheimer’s disease (AD) is a progressive and irreversible brain health condition that slowly destroys memory and thinking skills. Although some memory loss may be a normal part of aging, the severity of symptoms in Alzheimer’s is not a normal part of aging. More than 5 million people in the United States suffer from this type of dementia. And along with this number, there are countless other people, including loved ones and caregivers, that have to live everyday watching those they care about suffer from this disease.

    Causes of Alzheimer’s include plaques and tangles in the brain. These plaques form from abnormal deposits of protein in the brain. Also, the damage caused by these deposits typically start in the hippocampus and entorhinal complex of the brain. And its these parts of the brain that are vital in forming memories. Over time, more neurons die and other parts of the brain begin to shrink.

    It is not fully understood why certain people may be more at risk for this disease. However, it’s thought that less than 1-percent is from genetic changes, while for most people it is likely a combination of genetic, lifestyle, and environmental factors.

    Early symptoms of Alzheimer’s 

    The early symptoms of this disease may be things as simple as forgetting recent events or conversations. These memory problems are one of the first signs of Alzheimer’s disease. However, other red flags of the disease may include:

    • repeating statements over and over again
    • forgetting appointments and events and not remembering them later
    • frequently losing things
    • getting lost in familiar places
    • forgetting the names of family members and everyday objects
    • having trouble thinking of words to describe common objects or hold a simple conversation

    If you, your family member ,or someone you know exhibits any of these symptoms, it may be time to visit the doctor. This is because a complete physical exam, detailed neurological exam, and mental status exam can help diagnose Alzheimer’s or whatever other condition may be causing symptoms.

    Later symptoms of Alzheimer’s disease

    In the later stages of the disease, you may start to see some of the following symptoms:

    • inability to learn new things
    • trouble with simple activities of daily living like bathing, dressing, and eating.
    • Hallucinations
    • Paranoia
    • Impulsive behavior

    Alzheimer’s research

    Recent research shows that there are currently not many treatments for AD. One medicine is a cholinesterase inhibitor. This medicine is for those with mild, moderate, or severe AD.  This medicine is also give to those with Parkinson’s dementia. Memantine is another medicine that is approved in use for those with moderate and severe AD who show difficulty in attention and alertness.

    Besides such treatments, research shows an independent link between vitamin D deficiency and AD. Therefore, those with symptoms should have their vitamin D levels tested for this vitamin.

    Another nutrition-related link with AD has to do with omega-3 fatty acids. This is because research shows the heart health of individuals correlates with brain health. In fact, recent reviews show that those who eat a heart healthy diet based on the Mediterranean diet have a lower risk of cognitive decline compared to those on other eating regimens.

    Future research

    Future research of Alzheimer’s has to do with targeting the plaques and tangles in the brain. However, researchers cannot yet seem to agree on what abnormality has the most impact on cognitive decline. That is why it’s important now to support research efforts that will help find more effective treatment for this terrifying condition.

    How you can support research

    Be sure to visit the Alzheimer’s Association website for more ideas on ways you can help support Alzheimer’s research. Also, hashtag #endalz in your social media posts this month to show your support in Alzheimer’s disease awareness.

    How you can keep your brain healthy

    As mentioned before, some research is showing that lifestyle changes like diet may help brain health. Read below for specific things you can do to help keep your brain healthy.

    • Exercise your brain with puzzles and word games: This is thought to keep building connections between nerve cells and may even help generate new brain cells.
    • Exercise your body: Walking, jogging, swimming, and dancing, to name a few can help keep your heart and brain strong. Not only can it help create new nerve cell connections, but can improve blood pressure and cholesterol that can also help brain health.
    • Improve your numbers: Help keep your blood glucose, cholesterol, and blood pressure in healthy ranges by eating healthier. This means more plant-based foods in the diet like fruits, vegetables, and healthy fats. Healthy fats can include olive oil, avocado, nuts, seeds, and olives, to name a few.
    • Avoid tobacco and limit alcohol: Smoking can constrict blood vessels and increase heart health risk, while excessive alcohol intake is a major risk factor for dementia. Therefore visit your healthcare provider or websites like SAMHSA.gov to help you quit smoking and abusing alcohol.
    • Reduce stress and increase social support:  Those with a lower risk of dementia also have strong social ties. Also, people who are anxious or with depression tend to score lower on cognitive function tests. Therefore, be sure to keep a support system around you of friends, neighbors, loved ones, and healthcare providers to keep your brain healthy.
    • Take a daily supplement:  Vitamin deficiencies like vitamin D are often seen in those with cognitive health issues. Also, omega-3 fatty acids may help improve brain health. Therefore, if you don’t eat enough healthy fats and vitamins in your diet it may be time to add a dietary supplement to your daily routine. The fish oil supplement produced by Vita Sciences can be a great addition to your healthy lifestyle routine.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    Harvard Health Publishing: Harvard Medical School (updated January 16, 2018) “12 ways to keep your brain young.”

    Kumar, A. and Tsao, J.W. (last updated December 18, 2018) “Alzheimer disease.” StatPearls

    Mayo Clinic (December 8, 2018) “Alzheimer’s disease.”

    National Institute on Aging (accessed June 12, 2019) “Alzheimer’s disease and related dementias.”

    Weller, J and Budson, A. (July 2018) “Current understanding of Alzheimer’s disease diagnosis and treatment.”  F1000Res., 7:F1000 Faculty Rev-1161.

     

     

     


  • How to help your headaches- Headache Awareness Month 2019

    brain, headache, health, migraineTraffic, rude neighbors or co-workers, and financial stress are some the of common things in life that can cause stress. In turn, this stress can give you a headache. Besides literally being a pain, chronic headaches can reduce quality of life and lead to other health issues over time. In honor of June, which is Headache Awareness Month, let’s learn more about headaches and how you can manage them naturally.

    All about headaches

    When it comes to headaches, not all of them are created equal. This is because some can be worse than others, they can affect different sides of the head, and some last longer than others. The two major types of headaches are tension headaches and migraines.

    First of all, the most common type of headache is the tension headache. Tension headaches may stem from mental stress, or tension, as well as too little sleep, too much alcohol, or a mental health condition like anxiety or depression. And according to experts, tension headaches usually occur as a result of tight muscles in the shoulder, neck, scalp, and jaw.

    The second major type of headache is the migraine. And unlike tension headaches, migraines involve a whole different level of pain. This is because migraines cause more than just a head ache. In fact, other symptoms of a migraine can include:

    • moderate to severe throbbing often on one side of the head
    • sensitivity to light and sound
    • nausea
    • vision changes such as flashing lights or temporary loss of vision

    Headache management 

    Typical treatment of a headache may involve an over the counter pain reliever. However, if you deal with headaches often, you may want to find more natural ways to deal with your condition to avoid taking so much medicine. Some natural ways of dealing with headaches include:

    Acupuncture: This age-old technique of inserting thin needles in certain areas of the skin has been shown to help reduce headaches if the active points are targeted. Therefore, it’s important to ensure that you visit an acupuncturist who has experience and training in treating headaches to ensure you receive the most effective treatment.

    Massage: Through manipulation of soft tissues of the body, research shows that massage can help relieve tension-type headaches.

    Spinal manipulation: Healthcare providers like chiropractors can provide spinal manipulation treatment. This type of treatment involves applying a controlled force to a joint in the spine. By doing this, research shows that this type of treatment may help reduce the pain and intensity of migraine headaches. However, it’s important to note that such manipulation may cause side effects. Such side effects may include temporary headaches, tiredness, or discomfort in the area that was worked on. Therefore, be sure to talk with your doctor before opting for this headache treatment.

    Breathing exercises: Although there have been limited studies done, one study does show that breathing exercises, such as those involved with yoga, can help lessen headache intensity and frequency. Therefore, it may do your body and mind good to add yoga to your weekly routine. Other breathing-related exercises that may help include meditation, relaxation breathing, or tai chi.

    Losing weight or diet changes: Experts suggest that you can manage headaches by losing weight or taking a magnesium supplement daily. Also, adding magnesium-rich foods to your diet could help with headache treatment. Such foods include spinach, quinoa, nuts like almonds, cashews, and peanuts, as well as black beans, avocado, and tofu, to name a few.

    Certain dietary supplements: According to the American Academy of Neurology and the American Headache Society, the supplement butterbur is effective in reducing the severity and frequency of migraine attacks. It’s important to note though that the effects of long-term use of this supplement are not known. Also, it’s thought that extended use could harm the liver. Therefore, be sure to have other options in your headache treatment routine and ask your doctor before starting this supplement.

    Instead of this supplement then, it may be worth it to try a more natural and safe supplement such as Migravent by Vita Sciences. Migravent contains natural ingredients like specialized PA free butterbur, CoQ10, magnesium, and riboflavin for advanced neurological support. PA free butterbur means that you receive the migraine health benefits of butterbur without the pyrrolizidine alkaloids (PAs) that are unhealthy for your liver.

    Take home message

    Headaches can literally be a pain in the neck. Therefore, it’s always good to have an array of remedies up your sleeve. This way you can deal with them effectively when you need to. For ways you can help support research on headache treatment as well as for resources and events to advocate for those who suffer from such health issues, be sure to visit the American Headache Society website today.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American Headache Society (accessed June 4, 2019) “How to Participate in Migraine and Headache Awareness Month.”

    Goldman, R. (last updated July 26, 2017) “Ten foods high in magnesium.” Medical News Today.

    National Center for Complementary and Integrative Health (last modified May 16, 2019) “Headaches: In Depth.”

     

     


  • Exercise more to decrease risk of diabetes-related depression

    yoga, exercise, health, mental health, depressionWhen you receive a diabetes diagnosis, it can be a life-changing time. This is because diabetes treatment can involve a change in diet, new medications, and checking blood glucose levels at home. Not to mention, that is can be scary to know that you have a condition that will be with you for life. It can be overwhelming and for some can cause depression. Fortunately, a recent study shows that adding exercise to your daily routine may help those with diabetes-related depression improve quality of life in body and mind.

    What is depression?

    Depression is a condition in which a person feels some of the symptoms listed below for a period of two weeks or more. These symptoms negatively impact quality of life at work, home, and in relationships. Such symptoms include:

    • Feeling sad
    • Loss of interest or pleasure in activities once enjoyed
    • Changes in appetite with weight loss or gain unrelated to dieting
    • Trouble sleeping or sleeping too much
    • Loss of energy or increased fatigue
    • Slowed movements and speech (actions observable by others)
    • Feeling worthless or guilty
    • Difficulty thinking, concentrating or making decisions
    • Thoughts of death or suicide

    Depression is typically treated with medications and psychotherapy. Also, in severe cases, electroconvulsive therapy may be used. However, recent studies show that exercise may be helpful in decreasing symptoms of depression, especially in cases of diabetes-related depression.

    Exercise and diabetes-related depression

    Experts report that those people with diabetes are twice as likely to develop depression as those without the condition. Therefore, this group of people is of major interest to researchers. In fact, a recent study looked at the impact of various treatments on those with diabetes and depression. Over 12 weeks, 140 people received either cognitive behavioral therapy (CBT), exercise, or a combo of both treatments. Those receiving exercise treatment were encouraged to stay active with moderate exercise for 150 minutes a week.

    Study results show that those in the exercise group had the highest odds of major depressive disorder depression than those not receiving this treatment. Also, those who received the combo treatment of exercise and CBT had a twice as likely chance to go into remission from their depression. Although this study shows promise that exercise is helpful for depressive symptoms, you should not stop your usual care plan. Use exercise only as a part of your treatment plan and not the entire treatment plan.

    About moderate exercise

    In order to reap the benefits of exercise, it’s important to stay active at a moderate intensity for at least 30 minutes a day for most days of the week. Moderate exercise is defined as exercise that makes your breath quicken, but you’re not out of breath. Also, moderate exercise may make you break out into a light sweat after about 10 minutes. Finally, this type of exercise may be done while you talk, but not while you sing. Examples of moderate exercises include brisk walking, swimming, or mowing the lawn.

    Other ways to reduce depression

    Besides exercise, other ways to reduce depression symptoms include:

    • Meeting with a qualified therapist or psychologist to talk on a regular basis. Health professionals in this field can help you to manage depressive symptoms. Also, they can recommend you to a psychiatrist that can assist with any medicines that may be helpful to you in treating symptoms.
    • Performing daily relaxation exercises like yoga, meditation, or relaxation breathing. Research shows that such exercises can help reduce depressive symptoms. Therefore, in addition to cardio exercise, be sure to practice such relaxing workouts at least once a week or more.
    • Eating a balanced diet with plenty of antioxidant-rich fruits and vegetables. Such foods can help reduce inflammation in the body and in turn may help reduce depressive symptoms. Therefore, be sure to add a variety of brightly-colored produce to your meals and snacks to improve the health of your body and mind.
    • Taking a daily supplement. A supplement like Elevia by Vita Sciences may help improve mood in those with depression. Elevia contains compounds like GABA and 5-HTP which can calm the mind and boost the “feel-good” hormone serotonin. Also, if you are low in certain vitamins like B-12, B-6, or folate then you may experience symptoms of depression. Therefore, a supplement to replenish such vitamins may help improve your quality of life. So, be sure to have your labs tested for such vitamins to see if you are deficient.

    References:

    American Psychiatric Association (accessed May 29, 2019) “What is Depression?”

    de Groot, M., et al. (2019) “Program ACTIVE II: Outcomes From a Randomized, Multi-State Community-Based Depression Treatment for Rural and Urban Adults With Type 2 Diabetes.” Diabetes Care, https://doi.org/10.2337/dc18-2400

    LaChance LR, Ramsey D. (September 2018) “Antidepressant foods: An evidence-based nutrient profiling system for depression.” World J Psychiatry, 8(3):97-104.

    Mayo Clinic (May 15, 2019) “Exercise intensity: How to measure it.”

    Mayo Clinic (June 1, 2018) “Vitamin B-12 and depression: Are they related?”

    Streeter CC, et al. (March 2017) “Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing: A Randomized Controlled Dosing Study.” J Altern Complement Med., 23(3):201-207.


  • Learn about your heart during High Blood Pressure Education Month

    heart, health, heart health, blood pressure, hypertensionThe National, Heart, Lung, and Blood Institute has named May High Blood Pressure Education Month. And since heart disease is one of the leading killers of adults in the United States, it’s important that everyone learn how to care for their heart. Read below for information on blood pressure, how to reduce your risk for hypertension and heart disease, and how some supplements may help your heart.

    All about blood pressure

    Blood pressure is the measure of blood flow through your vessels. When you visit the doctor, your blood pressure reading may involve two numbers. The top number is called the systolic pressure. This number measures the pressure of blood against the artery walls in the body when the heart beats. Meanwhile, the bottom number is the diastolic pressure. This number measures the pressure of blood in the body between heart beats.

    According to the American Heart Association, a normal blood pressure reading is less than 120 mmHg over 80 mmHg. Blood pressure is considered elevated if it is higher than 120 mmHg over 80 mmHg.  If you have a consistent blood pressure of 140 mmHg over 90 mmHg, then your doctor may diagnose you with high blood pressure, or hypertension.

    Lower your heart health risk

    It’s important to lower your blood pressure to lower your heart health risk. This is because having hypertension can increase your risk of having a heart attack or stroke. If you have hypertension, your doctor will likely give you medicine(s) to help lower it. However, it’s also important to make the following lifestyle changes to help lower your blood pressure and improve your heart health.

    • Eating a heart healthy diet: Consuming plenty of fiber and antioxidant rich fruits and vegetables in your diet can help your heart. This is because antioxidants can help reduce inflammation in the body. And since heart disease is an inflammatory disease, you can lower heart disease risk by eating such anti-inflammatory foods. Be sure to balance your plate with some lean protein from chicken, fish, legumes, or low-fat dairy products as well.
    • Exercise: Moving more can not only help to manage your weight, but can lower and control your blood pressure.  You don’t need a boot camp workout each day to stay healthy. Just move as much as possible for a total of at least 30 minutes a day to help manage weight and keep your heart strong.
    • Manage your weight: Experts suggest that losing just 3 to 5-percent of your body weight can help lower your blood pressure readings.
    • Lower stress:  Learn to manage stress better to help control your blood pressure and improve overall quality of life. You can do this by talking to a trusted counselor or loved one, doing yoga or meditation, exercising, or by relaxation breathing, to name a few ways.
    • Quit smoking: Smoking can constrict your blood vessels and in turn increase blood pressure. Therefore, if you don’t smoke, then don’t start. If you do smoke, try to quit by contacting your healthcare provider for help or using resources from Smokefree.gov.
    • Take care of your teeth: You may wonder what brushing your teeth has to do with heart health. However, experts say that those who have gum disease often have the same risk factors for heart disease. This is because bacteria from the gums in those with gum disease can seep into the blood stream and cause inflammation of the body. This can lead to inflammation in the blood vessels and increase risk of heart disease. Therefore, be sure to visit your dental care provider every six months and be sure to brush and floss daily.
    • Sleep enough: Research shows that those who sleep less than six hours a night are more likely to have a heart attack and stroke than those who slept more. Therefore, try to set a bedtime schedule, avoid screen time about an hour before bedtime, and avoid eating an hour or two before bed. If you still have trouble sleeping, visit your healthcare provider for tips or sleep treatments that may help.

    Heart healthy supplements

    Besides these heart health tips, it may be helpful to add a supplement to your routine to help your heart. Vita Sciences carries a wide array of heart health supplements that could help. Alestra is one supplement by Vita Sciences that contains niacin, plant sterols, and garlic to help support healthy cholesterol levels. Another supplement by Vita Sciences for heart health is Circova. Circova contains L-arginine, niacin, and hawthorne to help improve blood flow and blood pressure. Finally, Presura by Vita Sciences contains hawthorn berry, niacin, and garlic extract to help support a healthier heart and blood pressure.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American Heart Association (last reviewed November 30, 2017) “Understanding Blood Pressure Readings.”

    Cleveland Clinic (February 5, 2019) “5 Things to Do Every Day to Keep Your Heart Healthy.” health essentials

    National Heart, Lung, and Blood Institute (accessed May 18, 2019) “High Blood Pressure.”

    Office of Disease Prevention and Health Promotion (last updated November 30, 2018) “Keep Your Heart Healthy.” healthfinder.gov


  • Could intermittent fasting help your diabetes control?

    intermittent fasting, fasting, health, weight loss, dietWhen it comes to diabetes control, you may know that carbohydrate intake must be controlled. Along with this, intake of certain concentrated sweets and sugary drinks should be limited. Also, a plant-based diet has been shown to help diabetes. Besides these traditional methods of controlling blood glucose through diet, meal timing, like intermittent fasting, may also help. Recent studies show that limiting meal times to a certain portion of the day may help improve weight and metabolic health.

    What is meal timing?

    Meal timing can describe a number of different ways of eating. For athletes it may mean timing meals before and after workout to ensure sufficient energy. However, for those with diabetes, it may mean planning out carbohydrate intake to control blood glucose levels. Also, meal timing could mean intermittent fasting, which limits the amount of time a person eats during each day.  Research over the past few years shows that intermittent fasting may help improve metabolic health parameters. This in turn could help improve blood glucose control in those with diabetes.

    What is intermittent fasting?

    There are several forms of intermittent fasting (IF), but the premise for all forms is similar. Basically, IF limits the amount of time each day that a person eats so that the body can heal during hours of fasting. The most common forms of IF include:

    • Fasting for 12 hours a day: Those starting out on IF can use this method to help your body adapt to fasting gradually.
    • The 16:8 method:  This method of IF involves fasting for 16 hours a day, and limiting eating to 8 hours daily.
    • The 5:2 method: This method of IF involves eating a healthy, balanced diet for 5 days. Then on the other two days, you consume only 500 to 600 calories on two, non-consecutive days of the week
    • Alternate day fasting: This method of IF involves fasting every other day. On fasting days, you can consume either no food or only about 500 calories. Although, you should consume plenty of low to no calorie fluids for hydration. This is an extreme form of IF, so be sure to ask your doctor before starting to make sure its safe for you.

    IF and blood glucose control

    Recent research shows that IF may help those with diabetes control their blood glucose. One study involved three case studies of patients with diabetes that followed IF.  Each patient fasted for 3 to 4 days a week for 7 to 11 months. Study results show that patients were able to lose significant amounts of weight and reduce their HgA1C levels. An HgA1C level is the average blood glucose level of a person over three months.

    Another study looked at the effect of a 1-week trial of IF on 15 men at risk of diabetes. These men only consumed food for nine hours during the day, and then fasted for 15 hours.  During their feeding times, they consumed their regular diets. Study results show that restricting eating time during the day can help improve blood glucose levels. In turn, this could help those at risk for type 2 diabetes to lower their risk of this chronic disease.

    Other ways to control blood glucose levels

    Besides changes in diet, there are other ways a person can control their blood glucose levels such as the following:

    • Exercise: Staying active most days of the week for at least 30 minutes can help you improve insulin sensitivity and control blood glucose. You don’t have to exercise all 30 minutes at once. Just a few minutes of exercise throughout the day adds up to better blood glucose and overall health.
    • Medication: Be sure to follow the medication regimen recommended by your doctor to help control your blood glucose levels. Also, visit your doctor often to keep track of your blood glucose levels and tweak your dosage if needed.
    • Manage stress: Since stress can increase your blood glucose level, it’s important to manage stress to control blood glucose levels. Working with a psychologist, learning to relaxation breathe, or taking yoga classes can help you manage stress.
    • Take a daily supplement: If your doctor is ok with it, then a daily supplement might help blood glucose control. A supplement such as Glucarex by VitaSciences contains ingredients like cinnamon and alpha lipoic acid can support weight loss as well as healthy metabolism and blood glucose levels.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Cohut, M. (May 2, 2019) “To control blood sugar, set strict meal times.” Medical News Today.

    Furmli, S., Elmasry, R., Ramos, M. and Fung, J. (October 2018) “Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin.” BMJ Case Rep., 2018: bcr2017221854.

    Leonard, J. (last reviewed June 28, 2018 by Butler, RD, LD, N.) “Seven ways to do intermittent fasting.” Medical News Today.

    Mayo Clinic (May 6, 2017) “Diabetes management: How lifestyle, daily routine affect blood sugar.”


  • Eat a plant-based diet for kidney health

    fruit, vegetable, plant, plant-based, diet, healthUnless you have kidney disease, you may not realize how important these small organs are to overall health. Although they are only about the size of a fist each, these bean-shaped organs do a lot for your body. Their main function is to filter the blood. However, they also work to remove wastes from the body as well as remove extra water to produce urine. The kidneys also make hormones to help with bone health and blood pressure health.

    Because of these important functions, it’s important to eat healthy to take care of your kidneys. The Kidney Foundation endorses a DASH (Dietary Approaches to Stop Hypertension) diet for kidney disease. This diet is rich in fruits and vegetables and lean proteins and is low in sodium and added sugar. A recent study confirms such recommendations by saying that a plant-based diet is key to kidney health. Let’s learn more about the plant-based diet and how it can help kidney health.

    About the plant-based diet

    A plant-based diet is well-known for its benefits to heart health and lowering risk of diabetes. If yo want to follow such a diet, you don’t need to eat just plants to reap the health benefits. However, just adding plant-based foods to meals and snacks each day can help you gain fiber and a variety of nutrients. Such nutrients include antioxidants that can reduce oxidative stress and lower risk of chronic diseases like heart disease and diabetes.

    Experts suggest that there are three types of plant-based diets that include:

    • An overall plant-based diet: This diet focuses mainly on plant-based fruits, vegetables, nuts, and seeds, while limiting all types of animal products. These animal products include meats, fish, poultry, dairy products, and eggs.
    • A healthful plant-based diet: This diet focuses on consuming mostly plant-based whole foods like fruits, vegetables, nuts, seeds, and legumes. In addition, this diet limits less healthy plant-based foods like processed foods and also limits animal products.
    • An unhealthful plant-based diet: This type of diet consists mostly of unhealthy plant-based foods such as processed fruit juices, refined grains like pasta and white rice, as well as potatoes like french fries.

    It was found that those following the healthful plant-based diet had the lowest risk of heart disease. On the other hand, those who followed the unhealthful plant-based diet had the highest heart health risk.

    When it comes to kidney health, the plant-based diet can provide many health benefits.  One of the primary benefits is that it will hamper the development or progression of some complications of kidney disease like heart disease. Also, research shows that a plant-based diet can help improve blood pressure, and glomerular filtration rate (GFR), of which the latter describes the flow rate of fluid through the kidney.

    Kidney health diet recommendations

    Vegetarianism, full or part-time, is recommended for those with kidney health issues. Therefore, a healthful plant-based diet, as mentioned before,  could be beneficial to kidney health. In fact, a recent report by the American College of Physicians states that a plant-based diet could slow the progression of chronic kidney disease (CKD) and improve symptoms.

    The plant-based diet is recommended since diets rich in vegetable proteins, rather than animal proteins, can improve acidosis and slow nephropathy in patients with CKD and poor renal function.  Examples of plant-based diets, such as the Mediterranean and DASH diet, are recommended to improve kidney health.

    Take home message

    If you want to keep your kidneys healthy or improve the health of diseased kidneys, then the plant-based diet is the way to go. You can start slow by adding a serving of fruits or vegetables each day to meals and snacks. Then, slowly weed out most high sodium and high sugar foods from your diet. Before you know it, your body will feel better inside and out and your kidneys will be able to do their job the best it can.

    If you still feel you need extra help with kidney health, try a supplement like Urivo by Vita Sciences. Urivo contains cranberry and probiotics, or healthy bacteria, that support immune system, bladder, and kidney health.

    -written by Staci Gulbin, MS, MEd, RD

    References:

    American College of Physicians Internal Medicine Meeting (April 17, 2019) “Best dietary practices for those with CKD.” Healio

    Gluba-Brzózka A, Franczyk B, Rysz J. (April 2017) “Vegetarian Diet in Chronic Kidney Disease-A Friend or Foe.” Nutrients. 9(4):374.

    Harvard Health Publishing Harvard Medical School (January 2018) “The right plant-based diet for you.”

    National Institute of Diabetes and Digestive and Kidney Diseases (June 2018) “Your Kidneys & How They Work.”

    National Kidney Foundation (last reviewed February 2, 2017) “The DASH Diet.”

     

     

     

     


  • Could eating breakfast could lower your heart disease risk?

    breakfast, egg, vegetable, whole grain, fruit, milk, heart healthYou may have heard that breakfast is the most important meal of the day. However, is this really true or just an old wives’ tale?  Recent research does show that a high-quality breakfast can improve health-related quality of life. However along with this finding, a new study shows that eating this meal could lower your heart disease risk. Let’s learn a little more about the importance of your morning meal for overall health and how you can make it healthier.

    Breakfast and quality of life

    In a study of adolescents, those who consumed a poor quality breakfast had higher levels of stress and depression than those who skipped or had a high quality morning meal.  Those who consumed a high quality breakfast had the lowest levels of stress and depression. Therefore, it’s not just about whether you eat breakfast or not, but if you eat a high quality meal.

    Another study looked more closely at the quality of breakfast that can bring about health benefits. This study found that a high-quality morning meal will be balanced with protein, fiber, and vitamins and nutrients like vitamins A, C, and D as well as calcium and iron.

    Breakfast and heart health 

    Not only may breakfast improve quality of life, but it could also extend your life. This is because a recent study found that eating breakfast could lower your risk of heart disease. This study looked at a sample of health data from over 6000 adults aged 40 to 75 years old over 17 to 23 years. Study results show that skipping your morning meal was linked with an increased risk of death from heart disease.

    As previous studies have found though, this doesn’t mean that eating doughnuts and pastries with sugary coffee drinks each morning is healthy. Therefore, to make the most of your morning meal and have it benefit health, make it balanced.

    How to create a healthy breakfast

    Breakfast is not just good for heart health and mental health, but can also lower risk of chronic disease like diabetes. Because of its many potential health benefits, be sure to make your morning meal its best by using the following tips.

    • Start with a healthy protein. Cook up a few eggs, turkey bacon, and/or low sodium Canadian bacon for heart healthy proteins. And if you follow a meatless diet, then enjoy scrambled soft tofu with or without some black beans. Another meatless breakfast option is protein-rich Greek yogurt or oatmeal with chopped walnuts.
    • Add in gut-friendly fiber. Once you’ve chosen your protein base, add in some antioxidant and fiber-rich foods like fruits and vegetables. Throw some spinach in your omelette or top your oatmeal or yogurt with berries or sliced apples.  Other ideas include blending your yogurt with fruit for a drinkable balanced breakfast or sprinkling some chia seeds on your oatmeal, yogurt, or avocado toast.
    • Don’t forget healthy fats. Sliced avocado with eggs or spread on toast, or using olive oil to cook your eggs can add healthy fats to your morning meal. Other healthy fats you can add include nuts, seeds, and salmon (like smoked salmon on toast or a whole grain bagel).
    • Limit sugar intake. It can be tempting to enjoy a doughnut on the way to work or from the break room. Also, it can be just as easy to grab a whipped cream topped coffee drink to start your day. However, a sugary start can lead to unhealthy eating habits throughout the day. Therefore, stick to low sugar options. If you crave sugar in the morning, try instead a Greek yogurt with a drizzle of honey or a delicious low sugar protein shake flavored with peanut butter, vanilla, or cocoa to help satisfy your sweet tooth.
    • Don’t drink your calories. Instead of sugary coffee drinks, stick to sugar-free options like coffee with sugar-free creamer and/or sweetener. Other low-calorie breakfast drinks include hot or iced tea with low-calorie sweetener, lemon or cucumber-infused water, unsweetened almond milk, or just plain water.

    And just to be sure you consume your daily dose of nutrients, a supplement for heart health may also help. Circova by Vita Sciences contains natural ingredients like niacin, L-arginine, and hawthorne to help improve blood flow and blood pressure. Improvements like these can help lower heart health risk, along with a healthy diet of course.

    References:

    Ferrer-Cascales R, Sánchez-SanSegundo M, Ruiz-Robledillo N, Albaladejo-Blázquez N, Laguna-Pérez A, Zaragoza-Martí A. (August 2018) “Eat or Skip Breakfast? The Important Role of Breakfast Quality for Health-Related Quality of Life, Stress and Depression in Spanish Adolescents.”  Int J Environ Res Public Health. 15(8):1781.

    Gibney MJ, Barr SI, Bellisle F, Drewnowski A, Fagt S, Livingstone B, Masset G, Varela Moreiras G, Moreno LA, Smith J, Vieux F, Thielecke F, Hopkins S. (May 2018) “Breakfast in Human Nutrition: The International Breakfast Research Initiative.” Nutrients. 10(5):559.

    Rong, S., et al. (April 2019) “Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality.” 

  • Reduce carbs at breakfast to lower blood sugar

    breakfast, carbohydrate, diabetes, health, dietWhen you first wake up in the money, it may be easy to grab something quick like a donut, pastry, or a quick bowl of cereal. However, what you choose to eat for breakfast could very well set the tone for what you eat the rest of the day. In fact, research shows that if you reduce carbohydrate intake at breakfast, then you could help control your blood glucose levels. Let’s learn a little more about this study, about blood glucose levels, as well as ways you can reduce carbs at your next morning meal.

    Reducing carbs at breakfast to lower blood glucose levels

    A recent study looked at the impact of a high-fat, low carbohydrate breakfast meal on blood glucose levels over 24 hours. Study results show that post-meal, or postprandial, hyperglycemia (high blood glucose levels) were reduced with this diet as compared to standard diet (55% calories from carbohydrate, 30% calories from fat, 15% calorie from protein). Also, this higher fat, lower carbohydrate breakfast helped keep blood glucose levels more stable throughout the day than the standard diet.

    How to eat a low-carb breakfast meal

    The following low to no-carb foods can be used to build a delicious low-carb breakfast meal.

    • Eggs
    • Bacon
    • Ham
    • Turkey
    • Chicken
    • Cottage cheese
    • Low carb vegetables like peppers, onions, broccoli, cauliflower, carrots, zucchini, kale, mushrooms, and spinach
    • Cheese
    • Plain Greek yogurt
    • Low carb fruits like strawberries, blueberries, or raspberries

    Use this reference as a guide to other low-carb produce that can be added to your low carb meal.

    Other ways to lower blood glucose levels

    Besides making changes in your diet, read below for ways you can manage your blood glucose levels.

    • Stay active: Every step counts when it comes to your health. Therefore, be sure to stay active every day to help manage your blood glucose levels and keep your heart healthy. Staying active can help control blood glucose levels by making insulin more sensitive. Exercise will also help you to manage your weight and use the blood glucose you have for energy.
    • Manage stress: Stress can release hormones in the body that can raise blood glucose levels. Therefore, be sure to find ways to manage your stress levels. Walking, talking to a counselor, relaxation breathing, and yoga are some ways you can manage stress.
    • Drink plenty of water each day: The body is mostly made up of water, so its important for many processes in the body. When it comes to blood glucose, water can prevent dehydration and in turn help the body remove extra sugars from the body through your urine. Try to drink at least 8 cups of water or low to no calorie fluids per day. You may need more fluid each day depending on your height, weight, and activity level.
    • Check your blood glucose often:  If you have diabetes, then you should check your blood glucose levels often. This will help you track your progress and find areas of your diet or medication routine that may need to be tweaked. This will help you manage blood glucose levels better. Be sure to to visit your doctor at least once or twice a year to have labs checked and adjust your meds if needed.
    • Take a blood glucose control supplement: If you’re already eating a healthy diet and exercising, then the next step in lowering your blood glucose levels would be to add a blood glucose-lowering supplement if needed. Glucarex by Vita Sciences is an example of a blood glucose support supplement that could help you. Glucarex contains ingredients like chromium, alpha-lipoic acid, and cinnamon to naturally support healthy weight loss, metabolism, and blood glucose levels.

    -written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Chang, C.R., Francois, M.E., and Little, J.P. (April 2019) “Restricting carbohydrates at breakfast is sufficient to reduce 24-hour exposure to postprandial hyperglycemia and improve glycemic variability.” The American Journal of Clinical Nutrition.

    Fletcher, J. (last reviewed January 26, 2018 by Maria Prelipcean, M.D.) “How can you lower your blood sugar levels?” Medical News Today.

    University of California, San Francisco (accessed April 17, 2019) “Diabetes Education Online: Controlling Blood Sugar.”


  • Improve your diet, extend your life

    diet, apple, healthWhen it comes to eating healthy, your primary concern may be the short-term goal of losing weight. You may want to fit into a certain piece of clothing, or be in better shape for an upcoming event. However, it’s important not to forget that eating healthy can ultimately help you to extend your life. A recent report reveals that one in five deaths globally was linked to a poor diet.

    What is a healthy diet?

    There is not one definition of a healthy way of eating. This is because everyone has different health backgrounds, allergies, intolerances, and preferences that they are dealing with. The way your body reacts to certain foods and the health goals you have can affect what foods may or may not be best for your eat for optimal health.

    For example, if you have a condition known as irritable bowel syndrome (IBS), you would benefit from eating foods low in FODMAPs. This diet may exclude certain fruits and vegetables that contain certain starches that trigger digestive symptoms. Or, if you’re on a heart healthy eating regimen, you would eat some foods that are lower in sodium to stay healthy.

    So, what should I eat to be healthy?

    According to a recent report of the Global Burden of Disease study published in The Lancet, researchers looked at trends in consumption of 15 dietary factors from 1990 to 2017 in 195 countries. This report found that one in five deaths were caused by a poor diet. This type of diet increased risk of diseases like heart disease and type 2 diabetes. The type of diet that seemed to increase this risk the most included those with:

    • too low amounts of foods such as whole grains, fruit, nuts and seeds
    • high levels of foods like trans fats, sugary drinks, and high levels of red and processed meats

    Therefore, researchers of this study suggest that people should consume a diet that is low in sodium and high in fiber-rich foods for optimal health. Some of these foods include whole grains, fruit, nuts and seeds, and vegetables. Also, a 2018 study review confirms this finding that a plant-based diet can help reduce inflammation in the body, induce weight loss, and improve quality of life.

    This health benefit of a plant-based diet comes from the antioxidant content of such plant-based foods. Fruit, vegetables, nuts, and seeds not only contain fiber and important nutrients like potassium and vitamin C. However, they also contain antioxidants that help reduce inflammation that can lead to chronic disease. Also, if you consume different colors of produce, you will reap the benefits of many different types of antioxidants.

    Other ways to reduce chronic disease

    Besides eating a healthy diet, there are other ways you can improve your lifestyle for better quality of life.

    • Exercise more to strengthen your heart and help you maintain a healthy weight. Staying active can also help you control your blood glucose levels.
    • Quit smoking and limit alcohol: Smoking can constrict blood vessels and increase risk of heart disease besides hurting your lungs. and as far as alcohol goes, more than one standard drink  a day for women or two standard drinks a day for men is not only harmful for the liver, but also contains empty calories that can impact weight and in turn can increase risk of inflammation and chronic disease.
    • Take a daily multivitamin: This can help fill in the nutritional gaps that your current diet may leave. For example, Vita Sciences offers the complete multivitamin Zestia. Zestia contains plenty of vitamins and nutrients as well as probiotics and digestive enzymes. This in turn helps you maintain gut health, while making sure you receive all of the nutrients you need for optimal health each day.

    written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com

    References:

    Schumann, M.Sc., D., et al. (January 2018) “Low fermentable, oligo-, di-, mono-saccharides and polyol diet in the treatment of irritable bowel syndrome: A systematic review and meta-analysis.” Nutrition, Volume 45, 24-31.

    Science Daily (April 3, 2019) “Globally, one in five deaths are associated with diet.”

    Toumpanakis A, Turnbull T, Alba-Barba I. (October 2018) “Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review.” BMJ Open Diabetes Res Care,6(1).