Category Archives: diabetes

Could sugary drinks reduce life expectancy?

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soda, cola, sugar, sugary drinkAnyone who has been on a healthy lifestyle plan knows that you should try not to drink your calories. This is because you want to cut calories wherever you can to lose weight. However, cutting out those sugary drinks are not only helpful in weight loss, but also in cutting your disease risk. In fact, a recent study found that those who drank less sugary drinks had a lower risk of chronic diseases and early death as compared to those who drank sugary drinks often.

What is considered a sugary drink?

A sugary drink can be anything from processed colas to fresh squeezed juices. Here are some examples of sugary drinks you should limit in your daily routine.

  • cola
  • milkshakes
  • coffee drink blends
  • orange, apple, or other fruit juices
  • certain kinds of smoothies
  • flavored milks
  • sports drinks
  • sweetened waters
  • energy drinks

These sugary drinks can be sweetened with plain sugar or one of many forms of sugar used in processed goods. Some examples of added sugars include:

  • brown sugar
  • corn sweetener
  • corn syrup
  • dextrose
  • fructose
  • glucose
  • high-fructose corn syrup
  • honey
  • lactose
  • malt syrup
  • maltose
  • molasses
  • raw sugar
  • sucrose

Sugary drinks and health outcomes research

Sugary drink intake has been linked to cognitive impairment, obesity in children and adults as well as dental caries.   Also, some research shows that sugar-sweetened beverage intake may be linked to heart health issues.

One recent study looked at the impact of sugary-sweetened beverage intake on health. Study results show that those women who drank sugary drinks more than two servings a day had a 63-percent higher risk of early death than those who drank less than one serving a month. Also, by looking at the same factors in men, those who drank more sugary drinks had a 29-percent higher risk of premature death than those who drank less.

Researchers suggest that this risk of premature death comes from chronic diseases linked with sugary drink intake. For example, those who drink more sugary drinks may have overall poorer diets. In turn, this may lead to a greater risk of obesity. Then this increase in body weight may increase risk of obesity-related diseases like type 2 diabetes, heart disease, and stroke. Therefore, it’s these chronic diseases that increase the risk of early death in those that drink a lot of sugary drinks.

Other ways to reduce sugar in your diet

Besides cutting down on sugary drinks, you can cut out sugar in your diet by following the tips below.

  • Have healthy snacks on hand: If you’re not prepared with healthy snacks in tow, then you are more likely to walk to the vending machine for a snack. However, most convenience snacks are full of added sugar and sodium. Therefore, grab some portable fruit like bananas, apples, or oranges before you leave the house for work. Fruit may also contain sugar, but it’s natural sugar. Not to mention, that fruit also contains fiber and antioxidants that help reduce inflammation in the body and keep your gut healthy.
  • Find alternatives to sugary drink options: Instead of energy drinks, reach for a cup of coffee with some almond milk. Or instead of a soda, try drinking a seltzer water infused with fruit like lemon or limes. Also, if you enjoy your coffee blended drink, just opt for sugar-free flavorings, skim or plant-based milk options, and skip the whipped cream and chocolate or caramel drizzle on top.
  • Take a sugar control supplement: If you’re in the midst of trying to cut down on sugar in your diet, but need a little help, then try a glucose control supplement. Glucarex by Vita Sciences is one example of a natural supplement that can help you control your blood glucose levels. This is because Glucarex contains ingredients like chromium, alpha lipoic acid, and cinnamon to help naturally support weight loss, metabolism, and healthy blood glucose levels. Therefore, such a supplement could support any healthy lifestyle habits you are trying to make to improve your health.
  • Know your numbers: By keeping track of your blood glucose, blood pressure, cholesterol, and triglycerides you can detect health problems before they start. Just be sure to visit your doctor often to have your labs checked at least once a year. However, you may have to visit more often if you have a family history of or diagnosis of chronic disease(s) already.

References:

Anjum, I., Jaffery, S. S., Fayyaz, M., Wajid, A., & Ans, A. H. (2018). “Sugar Beverages and Dietary Sodas Impact on Brain Health: A Mini Literature Review.” Cureus, 10(6), e2756. doi:10.7759/cureus.2756

Bleich, S. N., & Vercammen, K. A. (2018). “The negative impact of sugar-sweetened beverages on children’s health: an update of the literature.” BMC obesity, 5, 6. doi:10.1186/s40608-017-0178-9

Bracho-Sanchez, E. (March 18, 2019) “Sugary drinks linked to higher risk of premature death, especially for women, study says.”  https://www.cnn.com/2019/03/18/health/sugary-drinks-premature-death-women-study/

Centers for Disease Control and Prevention (last reviewed February 27, 2017) “Get the Facts: Sugar-Sweetened Beverages and Consumption.”

Deshpande, G., Mapanga, R. F., & Essop, M. F. (2017). “Frequent Sugar-Sweetened Beverage Consumption and the Onset of Cardiometabolic Diseases: Cause for Concern?” Journal of the Endocrine Society, 1(11), 1372-1385. doi:10.1210/js.2017-00262

Luger, M., Lafontan, M., Bes-Rastrollo, M., Winzer, E., Yumuk, V., & Farpour-Lambert, N. (2017). “Sugar-Sweetened Beverages and Weight Gain in Children and Adults: A Systematic Review from 2013 to 2015 and a Comparison with Previous Studies.” Obesity facts, 10(6), 674-693.

 

A plant-based diet may help treat diabetes

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fruit, vegetable, nuts, seeds, healthy, dietIf you’ve ever tried to eat healthy, which I’m sure most of us have, then you may have been told to eat more vegetables. This is a tried and true statement that is vital to every healthy lifestyle. This is because plant-based foods like fruits and vegetables are full of gut-healthy fiber and antioxidants.  In turn, this helps to lower your risk of chronic diseases like heart disease and diabetes. That is why it may not be surprising that a recent study shows that a plant-based diet may help diabetes treatment.

What is a plant-based diet?

There are several ways you may view a plant-based diet. And you don’t have to be a vegetarian or vegan to reap the benefits of this eating plan. In fact, the definition of a plant-based diet is a group of eating habits that avoid eating most or all animal products and support mostly intake of fruits, vegetables, legumes, seeds, whole grains and nuts. Therefore, all you have to do is include a plant-based food to each meal or snack time. So try to pick a variety of colors of plant-based foods to reap the benefits of the vast array of antioxidants.

Plant-based diet research

There is a lot of research supporting the benefits of a plant-based diet. Research shows that such a diet can help improve mental health, heart health, quality of life, HbA1c levels, and body weight. It can also help people manage their diabetes. It’s thought that these health benefits stem from the antioxidants in produce that help improve gut health and decrease oxidative stress and related inflammation. Also, plant-based foods provide a ton of nutrients like fiber, potassium, magnesium, folate, iron, and vitamins A and C.

A recent study looked at how the vegan diet may help those with diabetes. Researchers looked at the effects of vegetable-based foods on health versus animal-based foods. For sixteen weeks, 20 people with type 2 diabetes were fed either veggie-based burgers or meat-based burgers.

Study results show that the tofu burgers enhanced post-meal insulin secretion more than the meat burger. This means that after meals, blood glucose levels did not rise as much in those on the plant-based diet.  Also, the vegan meal improved beta-cell function, which produces, holds, and releases insulin. This is important since diabetes usually damages the beta-cell function in those who have the condition. Therefore, this study shows that a plant-based diet could help those with diabetes control their condition.

Other ways to help control diabetes

Besides eating a plant-based diet, there are other things you can add to your healthy lifestyle to help control diabetes.

  • Stay active: Exercise can help increase how sensitive insulin is and can help the body use blood glucose better for energy. Therefore, be sure to move as much as you can each day. This can be walking, cleaning house, walking around the market, or aerobics, to name a few. Every step counts, so just because you can’t work out at the gym, that doesn’t mean you can’t find other ways to stay active and control your blood glucose levels.
  • Take medications: Many people with type 2 diabetes benefit from taking daily medications that help lower blood glucose levels. Some people may also have to take insulin to assist with diabetes treatment. Your diabetes healthcare team will look at your health history and current health status to find the medicine regimen that will work best for you.
  • Add a daily supplement: A supplement like Glucarex by Vita Sciences can help control blood glucose levels naturally. Glucarex contains  compounds like chromium, alpha lipoic acid, and cinnamon that can support healthy weight, metabolism, and blood glucose levels.
  • See your doctor often: If you have a chronic disease like diabetes, it’s vital to visit your doctor more than once a year. During these visits, have your labs checked and have your medicines adjusted if needed. This can help you stay on top of your diabetes and lower risk of complications.

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

References:

Hever, J., & Cronise, R. J. (2017). “Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease.” Journal of geriatric cardiology : JGC, 14(5), 355-368.

Kahleova, H., et al. (2019) “A Plant-Based Meal Stimulates Incretin and Insulin Secretion More Than an Energy- and Macronutrient-Matched Standard Meal in Type 2 Diabetes: A Randomized Crossover Study.” Nutrients, 11(3): 486.

Kerley C. P. (2018). “A Review of Plant-based Diets to Prevent and Treat Heart Failure.” Cardiac failure review, 4(1), 54-61.

McMacken, M., & Shah, S. (2017). “A plant-based diet for the prevention and treatment of type 2 diabetes.” Journal of geriatric cardiology : JGC, 14(5), 342-354.

Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). “Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review.” BMJ open diabetes research & care, 6(1), e000534.

Move more to fight depression …and diabetes

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depression. mental health, happy, mood, healthWhen most people start an exercise program, they may be trying to do one of a few things. Most people move more to lose weight, some exercise to gain muscle, and some just want to tone up. However, the benefit from exercise that most may not think of is improved mood. A recent study shows that moving more each day may have prevent depressive symptoms. Not to mention, that research also shows that preventing or improving such symptoms can help improve health outcomes in those with diabetes.

What is depression?

Depression is a mood disorder that can greatly impact daily life. It can make daily activities seem impossible by impacting the way you feel, think, sleep, eat, and work. There are various forms of depression such as persistent depressive disorder, which involves symptoms lasting two years or more.

On the other hand, there are forms of depression that occur as a result of certain environmental changes such as in climate like with seasonal affective disorder, or after pregnancy like with postpartum depression. Some people with depression may also experience other serious mood symptoms like with bipolar disorder or psychotic depression.

No matter what type of depression a person may have, they all share certain serious symptoms for more than two weeks at a time that may include:

  • persistent “empty” mood or sad feelings
  • irritability
  • hopelessness
  • loss of interest in hobbies or daily activities
  • decreased energy or fatigue
  • restlessness
  • moving or talking more slowly
  • difficulty concentrating
  • trouble sleeping or eating
  • digestive problems or headaches without a medical cause
  • thoughts of death or suicide

Not everyone with depression experiences every symptom. However, if you have a few of these symptoms and you feel that daily life has become hard to handle, then it may be time to reach out to a healthcare professional for help.

Antidepressant medications and psychotherapy, like talk therapy are typical primary treatments for depression. However, if these treatments alone are not helping all of your symptoms, then there are some other things you can try. Experts suggest asking for help from a trusted friend, family member, or counselor as well as taking steps to take part in your community for social support.

Another treatment option is to join a study through the National Institutes of Health where new treatments will be tested. If you need help now, then reach out to someone today for advice through one of the resources found on this website. Exercise can also be something you can do now to help improve your depressive symptoms.

Exercise and depression research 

The American Heart Association suggests that most adults exercise at least 150 minutes a week. This means that for most days of the week, you should move at least thirty minutes a day. This doesn’t have to be all at once, but can be a few minutes at a time. And this exercise should be at a moderate pace. Therefore, if you walk briskly for a few minutes here and there for a total of thirty minutes a day, then you can keep your heart strong. Not only that, but you can also keep your mind healthy too.

A recent study shows that exercise may help improve depressive symptoms. This study looked at data from over 600000 adults. Study results show that there is a protective relationship between exercise and risk for major depressive disorder. And what makes this finding stronger is that this data was taken from actual measured movement, not self-reported exercise. Therefore, experts suggest that exercise could be an effective adjunct strategy to help treat and prevent depressive symptoms.

Exercise and diabetes research

If you exercise to help improve your depressive symptoms, you could also help improve your diabetes risk. Experts report that depressive symptoms correlate strongly with a risk of incident diabetes. A study of data from the Women’s Health Initiative (WHI) looked at whether positive behavior could help lower risk of type 2 diabetes in postmenopausal women.

The study looked at data from over 100000 women over 14 years. Study results show that those who were the most optimistic had a 12-percent lower risk of developing diabetes versus those in the lowest quartile of optimism. Also, those who showed more hostile and negative behaviors, were at higher risk of developing type 2 diabetes. Therefore, prevention strategies to help target such negative mood and personality traits may help lower risk of type 2 diabetes in these persons.

Take home message

If you suffer from depression, then there are many steps you can take to help improve your quality of life. The first step is to ask for help.  I know this is not an easy ask, but there are many resources out there where people want to help you take back your life.

And if you have diabetes, it may be worth it to be screened for depression to see if such strategies listed above may help you not only feel better in your mind, but also help improve your diabetes symptoms.

Changes in diet such as consuming more antioxidant-rich foods and taking supplements such as Elevia by Vita Sciences may also help. Elevia contains GABA and 5-HTP to help calm your mind and boost serotonin levels. This could be another tool in your belt to help you improve your depressive symptoms and start feeling better inside and out.

-written by Staci Gulbin, MS, MEd, RD

References:

American Heart Association (last reviewed April 18, 2018) “American Heart Association Recommendations for Physical Activity in Adults and Kids.”

Choi KW, Chen C, Stein MB, et al. (Published online January 23, 2019) “Assessment of Bidirectional Relationships Between Physical Activity and Depression Among Adults: A 2-Sample Mendelian Randomization Study.” JAMA Psychiatry, doi:10.1001/jamapsychiatry.2018.4175

National Institute of Mental Health (February 2018) “Depression.”

Sandoiu, A. (January 27, 2019) “Diabetes: How optimism may influence your risk.” Medical News Today, https://www.medicalnewstoday.com/articles/324297.php

 

A team approach may help diabetes health and your relationships

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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.”

 

Drinking less alcohol could help weight loss goals this new year

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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 medicine, 12(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 psychiatry, 73(9), 827-35.
  8. Traversy, G., & Chaput, J. P. (2015). “Alcohol Consumption and Obesity: An Update.” Current obesity reports, 4(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.” Sleep, 38(6), 843-4. doi:10.5665/sleep.4716

 

Do you have good metabolism? If not, try this

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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?

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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 management, 12, 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

 

 

 

 

Nuts can be your heart’s best friend

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From peanuts to pistachios, or almonds to macadamias, nuts can be a delicious, healthy snack any time of day. Nuts provide a plant-based food full of fiber, protein, and antioxidants that can add flavor and health to any dish. Not only that, but research shows that adding nuts to your daily routine can improve heart health and weight management, to name a few health benefits. Let’s learn a little more about nuts and how you can make them a staple in your healthy lifestyle routine.

About nuts and heart health

Nuts are a plant-based food that for many years was avoided by many due to its high calorie content. However, research now shows that this calorie dense food is also nutrient dense and could benefit heart health. This is due to the healthy mixture of unsaturated and omega-3 fats as well as protein and fiber.

The highest protein nuts are almonds, and pistachios at about 6 grams per ounce. Cashews are not far behind at five grams of protein per ounce. When it comes to fiber, almonds, pistachios, pecans, and hazelnuts top the list of tree nuts at 3 grams of fiber per ounce. Furthermore, pecans and walnuts provide the most omega-3 fatty acids of the tree nuts at 278 and 2565 milligrams of omega-3 fatty acids, respectively.

Nuts and metabolic health

Two recent studies looked at the health benefits of adding nuts to your daily routine. The first study looked at the impact of nut intake on weight gain. Study results show that by replacing a serving of unhealthy food with an ounce of nuts, a person could lower risk of weight gain and obesity. Such unhealthy foods that could be replaced include red meat, processed meat, French fries, desserts, or potato chips. Research suggests that by doing this you could help counteract the gradual weight gain many adults have with aging. This in turn could help reduce risk of obesity-related conditions like heart disease and diabetes.

A second study looked at the impact of Brazil nut intake on overall health in healthy people. People in the study groups were given either a serving of Brazil nuts or pretzels with similar calorie and sodium content. Study results show that those given the Brazil nuts had an increased feeling of fullness. Also, nut intake prevented an increase in blood glucose and insulin levels after eating. These increases occurred with those eating pretzels about forty minutes after eating. Researchers suggest that this positive metabolic impact of Brazil nuts is likely due to its rich selenium content.

Other ways to improve metabolic health

Besides eating nuts, there are other ways you can help improve your health that include:

  • Sleeping enough at night. Most adults require at least seven to nine hours of sleep each night for your best health. Experts suggest that if you don’t receive enough sleep, your risk for type 2 diabetes can increase. Therefore, if you have trouble sleeping, be sure to visit your healthcare provider for tips. They can also see if you may have pain or sleep apnea that is preventing you from sleeping well.
  • Moving more. Staying active can help you reduce your risk of heart disease or diabetes. It does this by helping you to manage weight and improve insulin resistance. Therefore, try to engage in moderate activity for a total of 30 minutes a day most days. Such activities inlcude walking, biking, swimming, gardening, or other aerobic activity.
  • Managing stress. Stress can sap your energy levels and can also increase blood glucose levels and blood pressure. Therefore, find ways to manage your stress like relaxation breathing, yoga, or talking to a counselor. Also, taking a walk outside can  help refresh your mind so you manage stress better. Make time in your schedule for “me-time” that can help you improve your health.
  • Taking supplements when needed.  If you are B12-, iron-, or vitamin D-deficient, you can feel fatigued. This can make you not feel like being active and healthy. Therefore, be sure to have your nutrient levels checked each year. If you are low, you can take a supplement if needed to put your health on track. An example of such a supplement is Glucarex by Vita Sciences. Glucarex contains compounds like alpha-lipoic acid, cinnamon, and chromium. Along with antioxidant vitamins C and E, this supplement can help support healthy weight loss, metabolism, and blood glucose levels.

 References:

Harvard Health Publishing: Harvard Medical School (June 2017) “Why nutritionists are crazy about nuts.” https://www.health.harvard.edu/nutrition/why-nutritionists-are-crazy-about-nuts

Mayo Clinic (September 9, 2016) “Diabetes prevention: 5 tips for taking control.” https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639

National Sleep Foundation (accessed November 13, 2018) “The link between a lack of sleep and type 2 diabetes.” https://www.sleepfoundation.org/sleep-disorders-problems-list/the-link-between-lack-sleep-and-type-2-diabetes

Sandoiu, A. (November 5, 2018) “Daily serving of nuts may stave off weight gain.” Medical News Today, https://www.medicalnewstoday.com/articles/323577.php

Today’s Dietitian (accessed November 13, 2018) “Nutritional Profiles of Tree Nuts.” https://www.todaysdietitian.com/pdf/webinars/treenuts/NutritionalProfilesofTreeNuts.pdf

 

 

Could a vegan diet improve your mood and your diabetes?

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vegan, vegetarian, health, dietVegan diets have seemed to gain popularity over the years for several reasons. First of all, a plant-based diet full of fiber and antioxidants seems to improve heart health risk factors. Secondly, it’s a way for people to show they support animal rights. Also, it’s an eating regimen that can be fitting for those who may have dairy and or egg allergies. However, recent research shows that a vegan diet could also help improve the health of body and mind of those with type 2 diabetes. 

What is a vegan diet?

A vegan diet is one that avoids any animal products. This includes meat, poultry, fish, seafood, eggs, as well as dairy products. No to mention, that this type of diet avoids ingredients like gelatin, honey, beeswax, casein, and whey that come from animals or insects.

Many vegan-certified products sit on store shelves. From meatless burgers, cookies, and dairy-free cheese, these products make this diet regimen easier to follow long-term. However, it’s important to remember that these foods are still processed. Since this diet’s health benefits stem from its plant-based nature, you should consume mostly whole foods for optimal health.

Vegan diet and diabetes

A recent study shows that eating a meat-free, dairy free diet full of plant-based foods can improve mood and overall health. This evidence review looked at studies of those with type 2 diabetes following a vegan diet.  Study results show that those with diabetes on such plant-based diets had better control of their diabetes and overall health.  These individuals had better control of their blood glucose levels, lipid levels, and cholesterol levels.

And if that wasn’t enough to convince you to eat plant-based, these individuals saw several other benefits too. In over half of the studies reviewed, those with diabetes were able to cut down or discontinue their diabetes medicines. Also, some individuals reported reduced diabetic nerve pain as well as improved mental health factors and quality of life.

Other ways to improve your diabetes

A plant-based diet is not the only way to help improve your diabetes. Read below for more tips on how to feel better in body and mind whether you have diabetes or not.

  • Stay active: It’s important for just about everyone to stay active for overall health. Exercise can help you manage stress, keep your heart string, help you to manage weight, and can also improve diabetes risk factors. When it comes to diabetes, staying active can help improve insulin resistance in the body. Therefore, try to exercise for at least 30 minutes a day most days. It doesn’t have to be anything strenuous. Just walking, gardening, or cleaning house can count towards your exercise. And you can split it up into smaller fragments of exercise like 5 or 10 minutes of exercise several times a day to make it more practical.
  • Sleep enough each night: It’s important for most adults to sleep at least seven and nine hours a night for your best health. This is especially true for those with diabetes. This is because a lack of sleep, which throws off hormone levels in the body, can  increase risk of type 2 diabetes.
  • Manage stress: When you are stressed, your blood pressure can rise. Not only that, but stress can also increase blood glucose levels. Therefore, it’s important to find ways to manage your stress to help improve your diabetes or lower risk for diabetes. Some ways you can try to manage stress include relaxation breathing, yoga, talking to a counselor, or taking a walk when you feel stressed.
  • Add a supplement to your daily regimen: If you are deficient in any nutrients like iron or vitamin B12, you may feel fatigue which can make it hard to stay active an healthy. Therefore, be sure to have your nutrient levels checked each year and supplement if needed. You can also try a supplement made just for those trying to control diabetes like Glucarex by Vita Sciences. Glucarex contains compounds like chromium, alpha lipoic acid, and cinnamon to help support weight loss, healthy metabolism, and healthy blood glucose levels.

References:

Kahleova, H., Levin, S., and Barnard, N.D. (May-June 2018) “Vegetarian Dietary Patterns and Cardiovascular Disease.” Progress in cardiovascular diseases, 61(1): 54-61.

National Institute of Diabetes and Digestive and Kidney Diseases (January 2016) “4 Steps to Manage Your Diabetes for Life.”

National Sleep Foundation (accessed November 12, 2018) “The link between a lack of sleep and type 2 diabetes.”

Thompson, D. (October 30, 2018) “For Diabetics, Going Vegan May Boost Mood Along With Health.” HealthDay online

 

 

Is there a link between diabetes and depression?

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depression, mental health, anxiety, healthDepression on its own can be a very challenging condition to deal with. This diagnosis not only affects the mind, but can affect the body as well. It can make everyday tasks difficult to deal with such as sleeping, working, and even eating. Because of the effect of depression on eating behaviors, weight gain or loss can occur through appetite changes unrelated to diet.  Not only that, but because of the many lifestyle changes that come with a diabetes diagnosis, depression is seen two to three times more often in such patients than those without diabetes. A recent study looked at how diet and exercise factors can affect the relationship between depression and metabolic syndrome.

What is depression?

We all may feel depressed from time to time. However, a diagnosis of depression is a chronic display of such feelings that can affect daily life, relationships, and can cause both psychological and physical symptoms. If the following symptoms occur for two weeks or more, then you should see a doctor for possible diagnosis and treatment of depression.

  • Feeling sad or having a depressed mood
  • Loss of interest in activities once enjoyed
  • Changes in appetite
  • Weight loss or gain unrelated to dieting
  • Trouble sleeping or sleeping too much
  • Loss of energy or increased fatigue
  • Slowed movements and speech
  • Feeling worthless or guilty
  • Difficulty concentrating or making decisions
  • Thoughts of death or suicide

Conditions related to the thyroid, nutrient deficiencies, or tumors of the brain can mimic symptoms of depression. Therefore, such underlying causes should be ruled out by a qualified healthcare provider.

Metabolic syndrome and depression

Metabolic syndrome is the name for a group of risk factors that can increase a person’s risk of chronic diseases like diabetes and stroke.

  • A waist circumference of more than 35 inches for women and 40 inches for men
  • A triglyceride level of 150 mg/dL or higher
  • An HDL cholesterol level of less than 50 mg/dL for women and less than 40 mg/dL for men
  • A blood pressure of 130/85 mmHg or higher
  • A fasting blood sugar level of 100 mg/dL or higher

Research shows that there is a relationship between those with depression and metabolic syndrome.  A recent study looked at this relationship to see what exactly is causing it. Researchers looked at data from over 64,000 adults. Study results show that those with depression are highly linked to a high fat, high sugar diet regimen and low levels of physical activity.

Researchers suggest that diet and exercise may link depression and metabolic syndrome. However, they also state that inflammation and genetic factors have a greater causal link between the two conditions. Inflammation can develop as a result of the stress on the brain due to depression that may cause an imbalance in gut microbiome. This link is a theory known as the gut-brain axis. This in turn, could cause inflammation in the body that could increase risk of chronic diseases like heat disease and diabetes.

How to lower risk of metabolic syndrome

Besides diet and exercise, you can use the tips below to help lower your risk of metabolic syndrome.

  • Add more fruit and vegetables to your diet: More fruits and vegetables means more antioxidants. And more antioxidants in your diet means more anti-inflammatory power. In turn, you can help reduce inflammation in your body by adding more colorful fiber sources to your plate at each meal.
  • Move more: Exercising at least 30 minutes a day for most days of the week can help you manage your weight. It can also help you manage stress and strengthen your heart. All of these factors can help reduce inflammation in your body and lower chronic disease risk.
  • Stop smoking or never start: Smoking can constrict blood vessels and in turn can increase heart disease risk. Therefore, if you already smoke, visit Smokefree.gov to quit. If you have never started smoking, then don’t. Your body will thank you.
  • Take a daily supplement: If you are deficient in nutrients, then this could put you at risk for conditions like depression that have an inflammatory link.  Certain supplements can also help you gain better control over your blood glucose levels too. Glucarex by Vita Sciences is one such supplement that uses chromium, alpha lipoic acid, and cinnamon to help support weight loss, metabolism, and blood glucose levels.

 

-written by Staci Gulbin, MS, MEd, RD

References:

American Psychiatric Association (January 2017) “What is Depression?”  Physician Review By: Ranna Parekh, M.D., M.P.H.

Matta J, Hoertel N, Kesse-Guyot E, et al. (2019) Diet and physical activity in the association between depression and metabolic syndrome: Constances study. J Affect Disord., 244:25-32.

National Heart, Lung, and Blood Institute (accessed November 6, 2018) “Metabolic Syndrome.”