Category Archives: diabetes

Can intermittent fasting help those with diabetes?

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

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

What is intermittent fasting? 

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

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

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

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

Intermittent fasting and type 2 diabetes

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

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

Other ways to control your type 2 diabetes

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

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

-written by Staci Gulbin, MS, MEd, RD

References:

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

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

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

 

 

Could diabetes increase risk of osteoporosis?

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osteoporosis, bone health, healthIf you have diabetes, you may or may not know that you are at higher risk for heart disease than those who don’t have diabetes. However, in addition to heart disease, you could also be at risk for bone health issues. This risk was discovered in a recent study that found those with diabetes were at higher risk for osteoporosis than those without diabetes. Therefore, this finding warrants further research on this risk. And in turn, standard diabetes diet and supplement treatments may need to be revised to account for this higher risk.

What is osteoporosis?

Osteoporosis is a condition that causes bone loss. It often occurs without any symptoms. Therefore, you may not know you have the condition until you fall and break a bone. The bone loss related to osteoporosis can be caused by the body losing too much bone, not making enough bone, or both.

Literally, osteoporosis means “porous bone” which describes the honeycomb-like bone structure in those with the conditions. These spaces in the bone make it less dense, weaker, and more likely to break. It may be beneficial if you are 50 years of age or older, to get a bone density test.

Height loss or curving of the spine may be serious symptoms of osetoporosis. Therefore, if you have such symptoms and have not yet been diagnose with osteoporosis, you should visit your doctor right away. If diganosed, treatment will likely include vitamin D and calcium supplements, an exercise program, and medications.

You may be at risk for osteoporosis if you have:

  • certain autoimmune conditions like rheumatoid arthritis
  • certain cancers like breast or prostate cancer
  • digestive conditions like inflammatory bowel disease or celiac disease
  • a history of weight loss surgery
  • liver disease
  • and eating disorder
  • certain thyroid or hormone-related conditions

You may also be at risk for osteoporosis if you take certain medications such as:

  • certain heartburn medicines like  Nexium®, Prevacid® and Prilosec®
  • some antidepressants like Lexapro®, Prozac® and Zoloft®
  • steroids
  • certain diabetes medicines like thiazolidinediones

Osteoporosis and Diabetes

Using data from the 2013 Danish National Health Survey, researchers looked at the connection between bone health conditions and other health factors.  This analysis found that those people with diabetes were one-third more likely to have osteoarthritis than those without diabetes. These same people were also more likely to have bone related conditions like rheumatoid arthritis and osteoporosis.

Likely related to such bone conditions, those with diabetes were more nearly 30-percent more likely to have back, shoulder, and neck pain as well. Researchers suggest that the link between bone health and diabetes may be inflammation. Diabetes is an inflammatory condition as is arthritis. Therefore, those with one condition may have an increased risk of developing other inflammation-related conditions. This research warrants further research on this connection of inflammatory health conditions.

Ways to help your bone health

If you feel you may be more at risk for bone health conditions, read below for ways you can help improve your bone health.

  • Consume plenty of calcium: Calcium is used in many parts of the body such as helping blood clot and muscles to contract. And when the body does not have enough calcium to do these things, it takes the calcium from the bones. Over time, this can make the bones weak. Therefore, be sure to have plenty of calcium in your daily diet. Foods high in calcium include milk, yogurt, fortified breakfast cereals and juices, as well as leafy greens like kale and spinach.
  • Go outside every once in while: Vitamin D is also known as the sunshine vitamin since the body can absorb it from the sun. This vitamin helps the body absorb calcium, so it is very important to bone health. Therefore, be sure to get outside at least 10-15 minutes a day with some of your arms, legs, and face showing. During the winter, consume plenty of fatty fish like salmon, eggs, mushrooms, and fortified dairy products for vitamin D. Ask your doctor to have your vitamin D levels checked each year and take a daily supplement if your levels are low.
  • Stay active: Exercise is great for not only keeping blood glucose levels stable if you have diabetes, but it is also good for bone health.  Weight-bearing exercises like walking, hiking, jogging, dancing, and weight training are good for strengthening bones. Be sure to engage in some sort of physical activity most days of the week. You should engage in strength training such as weight exercises or resistance training at least 2 times a week.
  • Eat a plant-based diet: Not only does a plant-based diet contain calcium-rich leafy greens, but is also antioxidant-rich. Antioxidants can reduce the inflammation that can lead to oxidative stress and increased chronic disease risk. Therefore, eat plenty of colorful fruits and vegetables at every meal and snack.
  • Take a bone health supplement: If you are having trouble consuming enough calcium and vitamin D, a supplement may be for you. Find a supplement that combines calcium and vitamin D, or take them separate. One such supplement is Osteovent by Vita Sciences. Osteovent contains 400IU vitamin D3 and 1000mg calcium along with other important bone health nutrients like magnesium as well as antioxidants like vitamin C and bromelain.

-written by Staci Gulbin, MS, MEd, RD

References:

National Osteoporosis Foundation (accessed October 10, 2018) “What is osteoporosis and what causes it?”

National Osteoporosis Foundation (accessed October 10, 2018) “Calcium/Vitamin D.”

NIH Osteoporosis and Related Bone Diseases National Resource Center (February 2017) “Osteoporosis Overview.”

Could the Meditterranean diet provide longer life?

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healthy fats, mediterranean diet, diet, health, fat, unsaturatedThe Greek-style diet has long been touted as one that is full of heart healthy benefits. These benefits are thought to stem from the vast array of healthy fats from plant-based sources and limiting of saturated fats from red meats as well as the rich source of fruits and vegetables in this Mediterranean regimen. However, the health benefits may extend much further than initially realized. A recent study shows that the Mediterranean diet may help to lengthen life of older adults.

What is the Mediterranean diet?

The Mediterranean diet is a heart healthy eating regimen that has been linked with such benefits as low LDL cholesterol and improved overall heart health. These benefits are suggested to be from the emphasis of fruit and vegetable intake on this regimen as well as the following diet guidelines.

  • Consuming plenty of fiber-rich legumes, nuts, seeds, and whole grains.
  • Limiting salt intake, and instead using herbs and spices to flavor food.
  • Only eating red meat a few times a month, and instead loading up on lean proteins, fatty fish, and plant-based protein and fat sources.
  • Eating fish or poultry like chicken or turkey at least twice a week.
  • Focusing on whole grains versus refined grains and cutting out trans fats from the diet.
  • Drinking antioxidant-rich beverages like grape juice or wine, about five ounces a day (optional).
  • Staying active most days of the week.

Health benefits of the Greek-style diet 

The heart health benefits of the Greek-style diet are the most well-known. However research shows that health benefits of this eating regimen may extend beyond heart health. Other health benefits that come as a result of the Greek-style diet include:

  • improved digestive health
  • enhanced cognitive function
  • lower risk of certain cancers
  • improved blood glucose levels

Mediterranean diet and longer life

A recent meta-analysis study in the British Journal of Nutrition looked at the effects of a Mediterranean-style diet on length of life in older adults. This long term study observed data of over 5000 people aged 65 years or older. These individuals were observed for around 8 years or more on average. Study results show that those who followed a Mediterranean-style diet had prolonged survival as compared to those who did not follow such a diet. Researchers suggest that the Mediterranean-style eating regimen could be beneficial to older adults to help reduce chronic disease risk factors, and in turn potentially lengthen their life.

Other ways to improve health

Besides eating a diet full of health fats, there are also other lifestyle changes that could lengthen your life.

  • Get plenty of sleep: Sleep can impact blood pressure regulation and hormone regulation, to name a few. Therefore, be sure to get at least 7 to 9 hours of sleep each night.  If you have trouble sleeping, try such strategies as blackout curtains, limiting screen time at night, or natural supplements like Somnova. Somnova by Vita Sciences contains melatonin, which is a non-habit forming supplement that can help promote better sleep.
  • Drink enough water every day: Staying hydrated is an important part of any healthy lifestyle. Check your urine daily to make sure you are staying hydrated. If your urine is darker than lemonade, then it is time to drink more water. A good rule of thumb to follow is about half of your body weight (in lbs.) in ounces per day of fluid. For example, someone who is 200 pounds, should drink about 100 ounces, or 12.5 cups of fluid each day. Fluid can be any unsweetened beverage like water, low calorie drinks, flavored water, tea, or decaf coffee, to name a few.
  • Take heart healthy supplements to fill in the nutritional gaps: If you don’t think you are getting enough healthy fats from your diet, then add in a supplement. One such supplement is fish oil, which has been shown to support healthy cholesterol levels. The fish oil from Vita Sciences in particular is a pure, burpless brand with 1000 milligrams of EPA and DHA shown to support brain, heart, and immune health.
  • Reduce stress: It will be important to keep your stress levels low for optimal health. This is because not only can stress affect blood pressure, but it can also lead to emotional eating and poor sleep, which can affect overall health. Therefore, talk to a friend, family member, or professional for stress management strategies. Also, engage in meditation, yoga, relaxation breathing, or other relaxing activities like walking to help manage stress.

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

References:

Bonaccio, M., Di Castelnuovo, A., Costanzo, S., Gialluisi, A., Persichillo, M., Cerletti, C., . . . Iacoviello, L. (n.d.). Mediterranean diet and mortality in the elderly: A prospective cohort study and a meta-analysis. British Journal of Nutrition, 1-14. doi:10.1017/S0007114518002179

Mayo Clinic (November 3, 2017) “Mediterranean diet: a heart-healthy eating plan.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

National Sleep Foundation (accessed September 12, 2018) “How Much Sleep Do We Really Need?” https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Romagnolo, D. F., & Selmin, O. I. (2017). Mediterranean Diet and Prevention of Chronic Diseases. Nutrition Today, 52(5), 208–222. http://doi.org/10.1097/NT.0000000000000228

 

Could it be that men have weight loss faster than women?

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Sometimes it may seem that over the same period of time, on the same diet and exercise regimen, that men lose weight quicker than women.  Some say that men have more muscle mass, so their metabolism is higher.  Others say that it has to do with hormones. So, what is the real reason behind this phenomenon, and is it even a real phenomenon?  A recent study found that men with prediabetes lost significantly more weight over eight weeks than women with prediabetes.  Let’s explore why this may be.

What is prediabetes?

Those with prediabetes have a higher than normal blood glucose level. However, they are not at the point where their blood glucose status qualifies as diabetes.  A diagnosis like this might be scary, but it can be a good thing.  When you are given a diagnosis of prediabetes, there is a chance to reverse your risk of diabetes by changing lifestyle factors.  With the guidance of a qualified health professional, you can tweak your diet and increase your physical activity to help you lose weight and lower your blood glucose levels.

In most cases, after such a diagnosis, you will be asked to come back for a retest of your blood glucose labs in 3 to 6 months to make sure everything is moving in the right direction. Some doctors may put you on medications such as metformin to help with this if diet and exercise alone is not helping.

Men weight loss faster than women?

weight loss, weight, health, scaleA recent study of 2000 overweight men and women with prediabetes looked at the effects of a low-calorie diet. After eight weeks, the men in the study lost significantly more weight than women and had larger reductions in their metabolic score, which is a marker for diabetes.  In addition, the men had greater loss of fat mass and lower heart rate after eight weeks on the diet. However, women did have the upper hand on some health markers. In fact, women had a larger reduction in hip circumference, lean body mass, and pulse pressure than men.

Researchers suggest that it is clear that men benefited more from this low calorie diet than women. However, longer term studies will need to be done to figure out exactly why. Theories suggest that women may have a harder time losing weight since they store fat more easily than men.  Also, women have less muscle mass than men, which can affect metabolism. Finally, women are more prone than men to yo-yo dieting, which can negatively affect long-term weight loss success.

Strategies for weight loss 

Just because the weight loss odds seem to be against women, that does not mean that successful long-term weight loss is impossible. Follow the strategies to help you lose weight, no matter your gender.

  • Eat enough fiber each day. Only one in ten Americans eat the minimum recommended amount of fruits and vegetables daily. This low fiber intake can impact digestive health, heart health, and overall quality of the diet. Fruits and veggies also contain antioxidants that can help lower risk of chronic diseases like diabetes and heart disease by reducing oxidative stress and related cell damage. Therefore, be sure to get plenty of veggies and fruits in your meals and snacks. You can add spinach or tomatoes to your eggs for breakfast, or throw in fruit and veggies into a morning smoothie. For meals, grab some frozen veggies that you can steam in less than 10-15 minutes, depending on the veggie.  For snacks, crunch on some baby carrots and apple slices, or enjoy some berries or grapes.
  • Move more each day.  Many of us have jobs that require sitting for most of the day. Therefore, make it a point to take the stairs, take a walk during lunch if you can, and/or make time in the evening to take a walk after dinner or take an aerobics class at your local community center. Every step will help you burn more calories, keep your heart strong, and help you lose weight.
  • Try a supplement regimen. Low vitamin D, B12, or iron can affect your health status, and in turn impact energy levels and weight loss.  You should have your labs tested to see if you may have a nutrient deficiency.  Also, if you have prediabetes, a supplement like Glucarex may help as well. Glucarex by Vita Sciences contains chromium, alpha lipoic acid, and cinnamon, which can support healthy weight loss metabolism, and blood glucose levels.
  • Surround yourself with support. Long-term weight loss success is often seen in those with social support systems in place. Whether you engage your family in more healthy meals, have family walks, have a weight loss buddy at work, or join a support group, support can make the difficult act of losing weight a little easier. Not only that, but support can help you stay accountable and on track with your goals. Also, having a qualified healthcare team of doctors and dietitians can help you stay on the right path to health.

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

References:

Asian News International (August 8, 2018) “Low calorie diet, men tend to lose more weight than women.” 

Centers for Disease Control (November 16, 2017) “Only 1 in 10 Adults Get Enough Fruits or Vegetables.”

Joslin Diabetes Center (accessed August 8, 2018) “Diet Strategies for Women with Diabetes: Why Some Work and Some Don’t.”

Mayo Clinic (August 2, 2017) “Prediabetes.” 

 

 

Could you work schedule be hurting your gut health?

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overtime, work, night shift, tired, nightNight shifts, or working from evening to morning, can be rough on your body and mind.  Your meal patterns can become confused. Sleeping patterns can become thrown off course. And in turn, weight gain and sleeping issues can develop over time. A recent study has found that night shifts can cause digestive problems over time by throwing off the body’s internal clock.

What is circadian rhythm?

Think of your circadian rhythm as a clock inside of your body telling you when to sleep, eat, and digest, among other things.  The internal clock in the body releases hormones at certain times to help you stay awake, provide energy, and help regulate processes such as digestion and blood pressure. Working night shift or traveling across time zones can disrupt this internal clock. This is because being awake when the body is programmed to sleep can confuse the body’s natural rhythms. Previous studies have found that those who work night shift have an increased risk of chronic diseases such as obesity, heart disease, and diabetes.

Circadian rhythm and gut health

A recent study looked at the effects of night shift work on various health markers. One group of people had a normal day shift and nighttime sleep schedule. The second group worked night shift three days in a row and slept during the day.  Hormones such as melatonin and cortisol were also measured. Melatonin usually increases at night to help you sleep. On the other hand, cortisol is normally higher in the day to help with metabolism and blood glucose regulation, among other things.

Study results show that those who worked night shift had a shift in their brain’s internal clock by two hours.  Although significant, even more so is that the digestive system was thrown off course by 12 hours. These results suggest that night shift work can cause digestive problems over time.  Therefore, researchers will continue to study ways to help minimize this impact of night shifts on gut health. They hope that further studies will help identify ways to tailor meal time to minimize night shift’s impact on gut health.

How to help your gut health

In the mean time, there are several things you can do now to help improve your gut health, no matter what time of day you eat.

  • Eat smaller meals to help prevent heartburn or indigestion. Smaller meals will make it easier for your body to break down the nutrients from the food you eat.  Eating a large meal at one sitting can put a lot of pressure on your digestive system, especially if you have a job that involves a lot of sitting. Smaller meals can reduce bloating after meals and has been found to help reduce symptoms in those with a history of acid reflux or irritable bowel syndrome.
  • Drink plenty of water to help improve the flow of waste out of the body and to help improve nutrient absorption from the foods you eat.
  • Stay active to help stimulate digestion and prevent constipation, which in turn can cause symptoms such as gas, discomfort, and bloating.
  • Take probiotics to help restore or maintain a healthy balance of bacterium in the gut to aid digestion.  Probiotics that are diverse and potent such as Biovia 30X by Vita Sciences can help boost the immune system and promote gut health.  Those with conditions such as irritable bowel syndrome have especially found probiotics to be helpful in reducing symptoms. Consuming foods that contain probiotics such as yogurt, sauerkraut, kimchi, and kefir, to name a few, can also help improve gut health.
  • Eat plenty of fiber such as that found in fruits, vegetables, and other plant-based foods.  This is because fiber can help bulk the stool and slow down digestion to help improve nutrient absorption from foods. Fiber-rich foods can also act as prebiotics. Prebiotics are compounds from certain fruits and vegetables such as bananas, asparagus, soybean-based foods, and whole grains that feed probiotics. In other words, the prebiotics help promote the growth of healthy bacteria in the gut.

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

References:

Liverpool, L. (July 9, 2018) “Nightshifts disrupt rhythm between brain and gut, study shows.” The Guardian Online

NIH News in Health (May 2017) “Keeping Your Gut in Check: Healthy Options to Stay on Tract.”

NIH News in Health (April 2018) “Tick Tock: Your Body Clocks: Understanding Your Daily Rhythms.”

Wolfram, MS, RDN, LDN, T. (February 27, 2018) “Prebiotics and Probiotics: Creating a Healthier You.” Academy of Nutrition and Dietetics Online

 

Eat more vegetables to improve diabetes health

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Now you may be saying to yourself, “Another article telling me to eat vegetables.” :sigh: However, this is not just another one of “those” articles. There are more reasons to eat your veggies than you may think.  Besides providing digestive-friendly fiber and antioxidants, a recent study has shown that eating a more plant-based diet can actually lower your heart and diabetes health numbers.

What are your “numbers”?

Your numbers are the markers that you and your healthcare provider can use to track your health progress. These numbers include cholesterol, blood pressure, and blood glucose levels, to name a few. It is important that you have these numbers checked at least yearly. If you already have diabetes or another chronic disease, have labs checked more often as recommended by your doctor.

Why are vegetables so important?

Vegetables are important for many reasons.

  1. Fiber: Vegetables and other plant-based foods contain the complex carbohydrate  known as fiber. The gut does not digest fiber. Because of this it doesn’t count towards your total carbohydrate intake, hence net carbs.  Net carbs are grams of total carbohydrate from grams of fiber from the nutrition label. In addition, fiber can help you stay fuller longer. This can aid weight loss efforts if eaten at meals and snacks. Finally, fiber is great for gut health. This is because it helps bulk stool and slows digestion to help the body absorb more nutrients from food consumed. Increased fiber intake can help lower cholesterol numbers and keep blood glucose levels more stable.
  2. Antioxidants: When people tell you to color your plate, antioxidants are the reasons why.  Antioxidants are compounds that help reduce cell damage in the body. In turn, they help lower your risk of chronic disease.  Every color of the rainbow in plant-based foods represents a different set of antioxidants. Each set of antioxidants provide different health benefits. Research has linked diabetes with oxidative stress-related cell damage. Therefore, eating a lot of them can help prevent  or improve diabetes health outcomes.
  3. Prebiotic quality: Probiotics, or “good” bacteria, are becoming all the rage these days and for good reason. Research shows that a good balance of bacteria in the gut may help reduce oxidative stress-related cell damage. In turn, this may help lower risk of chronic diseases linked to inflammation such as heart disease, diabetes, certain skin conditions, and digestive conditions, to name a few. Probiotics are living organisms like bacteria or fungi that can benefit health. They can be found in supplement form or in fermented foods like yogurt, kefir, kimchi, or sauerkraut. On the other hand, prebiotics are those foods that help feed probiotics. Just like when you are hungry, probiotics may not work as productively if they are not fed. Therefore, plant-based foods such as artichokes, asparagus, and bananas should be eaten everyday.

Diabetes and plant-based food research

A recent study looked at the effect of a vegetarian diet on health outcomes. An analysis of studies found that vegetarian dietary patterns were linked with significantly lower:

  • HbA1C
  • fasting glucose
  • LDL cholesterol
  • body weight
  • body mass index (BMI)
  • waist circumference

This study suggests that a plant-based diet pattern may help improve the health of those with diabetes.  More studies will need to be done to confirm specific long-term health benefits for diabetes management. However, in the meantime, add in more plant-based foods to your diet like fruits, vegetables, nuts, and seeds for other benefits.

In addition to eating more plant-based foods, you can try diabetes supplements as well to help control your blood glucose levels. Glucarex by Vita Sciences contains ingredients like chromium, alpha lipoic acid, and cinnamon that can support weight loss and healthy blood glucose levels.

References:

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

Nagpal, R., et al. (2012) “Probiotics, their health benefits and applications for developing healthier foods: a review.” FEMS Microbiology Letters, 334(2012): 1-15.

The Diabetes Council (May 16, 2016) “Antioxidants for Diabetes.” thediabetescouncil.com/antioxidants-diabetes-what-you-need-to-know/

Viguiliouk, E., et al. (2018) “Effect of vegetarian dietary patterns on cardiometabolic risk factors in diabetes: A systematic review and meta-analysis of randomized controlled trials.” Clinical Nutrition, https://doi.org/10.1016/j.clnu.2018.05.032

Wolfram, MS, RDN, LDN, T. (February 27, 2018) “Prebiotics and Probiotics: Creating a Healthier You.” Academy of Nutrition and Dietetics Online.

 

 

The Top 5 Ways to Lower Your Heart Disease Risk

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heart disease, heart health, fruits, vegetablesHeart disease is the leading cause of death for men and women in the United States. It accounts for one in four deaths each year. However, yo can prevent heart disease by changing some lifestyle factors to lower your risk. Risk factors of heart disease include poor diet, physical inactivity, being overweight or obese, being a smoker, and having diabetes. Fortunately, by working to change a few things in your daily routine, you can lower your risk of heart disease. Here are the top five things you can do today to lower your risk of heart disease.

  1. Stop smoking or don’t start. Smoking can constrict your blood vessels and make it hard for oxygen-rich blood to get to your heart. In turn, this can raise your blood pressure and increase your risk of a heart attack or stroke. According to the Centers for Disease Control, the percentage of smokers in the United States is at its lowest. However, there are still about 14-percent of Americans, or about 30 million people, who are still smoking. More and more young people are vaping instead of smoking, but experts worry that this is just another way for people to get addicted to nicotine. Therefore, no matter if its a cigarette, e-cigarette, or vaping device, stop smoking for your heart health. Contact Smokefree.gov to speak to an expert to help provide advice and resources to quit.
  2. Eat a more balanced diet. I’m sure you have been told time and time again to eat more fruits and vegetables. However, the fiber-rich quality and antioxidants in such foods can help reduce oxidative stress in the body, which can lower risk of chronic disease like heart disease and diabetes. Therefore, include fruits and vegetables with every meal, in a variety of colors to provide you with a diverse array of nutrients. Also, balance out your veggies with lean proteins like chicken, fish, nuts, seeds, and/or low-fat dairy products.  Stick to mostly whole, minimally processed foods to avoid unnecessary salt, sugar, and preservatives.
  3. Be more active. Try to move more each day to keep your heart strong. Walking, gardening, swimming, biking, or aerobics are some examples of ways you can incorporate some movement in your day. Try to get at least 30 minutes of activity at least 5 days a week. You can split this exercise into small segments of 5 and 10 minutes throughout the day if you need to for any reason.
  4. Manage stress. Stress can lead to poor sleep, high blood pressure, and lack of motivation to eat healthy or exercise. Therefore, stress can have a domino effect on your entire health status if not managed properly. If you feel you are unable to manage your stress, try talking with someone. A counselor or therapist can help you figure out strategies to manage your stress. You can also try yoga, meditation, relaxation breathing, and/or acupuncture to help you manage your stress and in turn lower your heart disease risk.
  5. Visit your healthcare provider regularly. Whether you have a history or family history of heart disease or not, you should visit your doctor regularly. You should have labs done at least once a year to check your cholesterol, blood pressure, etc. This is because life can change a lot in a year, and you can find yourself stuck in unhealthy lifestyle habits without even noticing unless an abnormal or high lab finding alerts you to it. Therefore, visit your doctor regularly, and even more often if you do have a history of heart disease, diabetes, or other chronic disease.

Take your health journey one step at a time. In addition to the steps listed, you can also try adding supplements to your routine if you feel there are any nutrient gaps in your diet.  Try a heart healthy supplement like Presura or a multivitamin like Zestia by Vita Sciences. Changing your lifestyle may not be easy. However, the improvements in your quality of life you will be rewarded with will be worth it.

 

 

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

Sources:

Associated Press (June 19, 2018) “Smoking Hits New Low Among U.S. Adults.” 

American Heart Association (updated May 17, 2018) “The American Heart Association’s Diet and Lifestyle Recommendations.” 

Centers for Disease Control (November 28, 2017) “Heart Disease Facts.” 

Eat a healthier diet for a smaller waist, bigger brain.

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Everywhere you look you may see an ad for a new diet program that promises to help you lose weight.  Many people get sucked into the idea that they can lose weight fast on fad diets. However, these diets usually hard to stick with for the long term and may have long-term consequences. More and more research is finding that it is not necessarily the type of diet you are on that is good for health. However, the quality of food that you are eating is more important in health outcomes. And if you improve the quality of your diet, you may not only help your success with weight loss. New studies show that a healthier diet could also improve the strength and size of your brain.

What is a fad diet?

A fad diet is an eating regimen that promises big results, but may do so at the risk of your overall health. Such diets may involve:

  • A promise of rapid weight loss. It is important to remember that losing more than 1-2 pounds a week is not healthy long-term. Any more than this could also involve the loss of muscle, bone, and water.
  • Cutting out entire food groups or nutrients. A prime example of this is the low carbohydrate trend that continues on.  Although there are some benefits to this type of diet, some may not follow it healthfully and may restrict nutrient and fiber-rich vegetables and fruits too much. This could lead to nutrient deficiencies long term.  In addition, the lack of long-term studies on the effects of such popular diets can put your long-term health at risk. An example of this is the high-fat, moderate protein, very low carb keto diet.  Although there are some studies that show positive heart health benefits, there are also studies that show long-term negative health effects on insulin resistance and liver health. Until larger and more randomized, placebo-controlled studies are done on such eating regimens, they should not be taken lightly.
  • A diet that is hard to follow and limits the times you can eat. Many diets out there can help you lose weight. Of course cutting out food groups and severely restricting the foods you can eat can help you shed pounds. This is because they are basically just placing you on a low calorie diet hidden behind a shiny new veil.  However, many of these diets are also hard to follow. If a diet is so restrictive that you can’t stick to it long-term then it is not going to be effective in providing any health benefits that it could offer. And diets that limit the times you eat during the day may show some benefit such as helping you to limit snacking. However, long-term and larger studies need to be done before benefits of such limited eating times can be confirmed.

Effect of healthy diet on brain health

A dutch study of about 4200 people 45 years and older looked at quality of diet and brain health. Study results show that those with higher diet quality scores had brains about 2 millimeters bigger than those with lower scores. This may not seem like a lot, except when you consider that the brain shrinks 3.66 millimeters every year. This means that a healthier diet could help prevent 6 months of aging in the brain. Healthy-fat based diets such as the Mediterranean diet has found similar results. It is suggested that any diet good for the heart will be good for the brain since it will help improve blood flow in the body.

Improve your diet by taking care of your heart

Besides eating plenty of fiber-rich fruits and vegetables, there are certain things you can do to improve the heart health of your diet. This can, in turn, improve the brain healthy components of your eating routine too.

  • Add more healthy fats from fish: A recent study has found that consuming two 3.5-ounce servings of fish each week can help lower heart disease risk. Oily fish with high levels of omega-3 fatty acids are the best. Examples of this type of fish include salmon, albacore tuna, mackerel, lake trout, and sardines.
  • Eat more plant-based healthy fats:  Other sources of heart healthy fats include plant-based foods such as olives, avocado, and olive oil.  Nuts, nut butters, and seeds like flax seed or chia seed are also examples of heart healthy fats.
  • Exercise more. Regular aerobic exercise that gets your heart pumping, may boost the size of your brain and improve memory, according to a British Columbia study. It is recommended to engage in moderate exercise for at least 30 minutes, 5 days a week. Examples of such moderate exercise may include walking, light jogging, biking, or water aerobics. This 30 minutes a day can be broken up into 5 and 10 minute intervals if needed.
  • Take heart and brain healthy supplements. Adding supplements such as fish oil can help you get your daily dose of healthy fats even if you do not eat fish.  A quality fish oil is by Vita Sciences that provides 1000 milligrams of fish oil. This formula contains 400 milligrams of EPA and 300 milligrams of DHA. These components are well-known for their ability to support brain health.

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

Sources:

Godman, H. (April 9, 2014; updated April 5, 2018) “Regular exercise changes the brain to improve memory, thinking skills.” Harvard Health Publishing: Harvard Medical School.

Gordon, S. (May 16, 2018) “Better Diet, Bigger Brain.” HealthDay. 

Kosinki, C. and Jornayvaz, F.R. (2017) “Effects of Ketogenic Diets on Cardiovascular Risk
Factors: Evidence from Animal and Human Studies.” Nutrients, 9: 517, doi:10.3390/nu9050517

Norton, A. (May 17, 2018) “Eat Fish Twice a Week to Ward Off Heart Disease, Experts Say.” HealthDay.

Stockman, MC., Thomas, D., Burke, J. et al. Curr Obes Rep (2018) 7: 172. https://doi.org/10.1007/s13679-018-0308-9

Wolfram, MS, RDN, LDN, T. (January 2, 2017) “Staying Away from Fad Diets.” Academy of Nutrition and Dietetics.

Could trans fats increase your heart disease risk?

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You’ve probably heard of trans fats before. And I’m sure what you have heard was not good news. This new news is not much different, except that the World Health Organization just announced that it plans to eliminate synthetic trans fats completely from the food supply by the year 2023.

What are trans fats?

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Trans fats are found in small amounts in whole fat dairy products and fatty meats. However, the majority of such fats is artificial.  This artificial trans fat is formed from a process called hydrogenation. This word may look familiar from food labels since a lot of processed products contain hydrogenated forms of certain oils. In other words, oils like vegetable oil have hydrogen added to it. This makes the oil become solid at room temperature.  This type of fat is less likely to spoil, which is likely why a lot of fast food restaurants use it for their fryers.

Over the years, research has shown that these types of fats increase risk of heart attack, stroke, and type 2 diabetes. It can also decrease you HDL, or “good” cholesterol, and increase your LDL, or “bad” cholesterol. These health risks are the major reason why the use of such fats in foods has gone down over the past several years.

What foods contain trans fats?

Fast foods like fries, doughnuts, or fried chicken commonly contain trans fats. However, baked goods like pies, or ready-made frostings are also a source of trans fats. Many companies though have already taken these types of fats out of their products. This is since the original statement from the Food and Drug Administration in 2013 that deemed trans fats no longer “generally recognized as safe.”

Trans Fat Ban by 2023

The World Health Organization (WHO) released on May 14, 2018, a guide called REPLACE. This step-by-step guide provides instructions on how to eliminate trans-fatty acids from the global food supply.  The six actions involved in this program includes:

REview  food sources of industrially-produced trans fats in the global landscape.

Promote the replacement of industrially-produced trans fats with healthier fats and oils.

Legislate or enact regulations to eliminate industrially-produced trans fats.

Assess and monitor the use of industrially-produced trans fats in the food supply as well as rates of consumption of such fats in the global diet.

Create widespread awareness of the negative health impact of trans fats.

Enforce compliance of policies and regulations involving industrially-produced trans fats.

Similar bans in Denmark and New York City in recent years have found that death rates from heart attacks went down significantly. Therefore, WHO hopes to eliminate trans fat from the food supply by the year 2023. This is part of the United Nation’s Sustainable Developmental Goals that hopes to reduce premature death from noncommunicable diseases by one-third by the year 2030.

Stick to healthy fats

Just because trans fats will be taken out of the food supply, that does not mean taste of foods will be affected. There are many healthier types of fats and oils that can replace artificial fats and will be better for your health. Such healthier fats and oils include:

  • Olive oils
  • Peanut oil
  • Fats from plant-based foods like avocado, nuts, seeds, and nut butters
  • Fats from fatty fish like salmon, albacore tuna, trout, or sardines

Other ways to reduce risk of heart disease

Besides replacing unhealthy fats with healthier fats, there are other ways to reduce your risk of heart disease and type 2 diabetes that include:

  • Staying active for at least 30-40 minutes a day most days with moderate activity like walking.
  • Reducing stress by talking out problems with a counselor, engaging in yoga or meditation, or performing relaxation breathing.
  • Quitting unhealthy lifestyle behaviors such as drinking alcohol or smoking.
  • Taking heart healthy supplements such as Alestra by Vita Sciences. Alestra contains natural ingredients like niacin, plant sterols, and garlic that research shows may help maintain healthy cholesterol levels and promote heart health.

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

Sources:

American Heart Association (March 29, 2018) “Lifestyle Changes for Heart Attack Prevention.”

Food and Drug Administration (June 16, 2015) “FDA Cuts Trans Fat in Processed Foods.”

Mayo Clinic (March 1, 2017) “Trans fat is double trouble for your heart health.”

Wolfram, T. (March 6, 2017) “Choose Healthy Fats.” Academy of Nutrition and Dietetics, eatright.org

World Health Organization (May 14, 2018) “WHO plan to eliminate industrially-produced trans-fatty acids from global food supply.”

 

Could low vitamin D increase your diabetes risk?

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It’s that time of year when the sun is shining more during the day and people are outdoors more often.  This fresh air and sunshine is not just good for your well being, but a study has also shown that without enough of the sunshine vitamin, vitamin D, you may increase your risk of type 2 diabetes.

What is vitamin D?

vitamin D, egg, fish, cheese, cod liver oil, sun, health, dairy, milk, yogurtVitamin D is a fat-soluble vitamin that is best know for its role in keeping bones healthy.  This vitamin helps improve calcium absorption in the gut, which helps with bone growth and bone remodeling. Without vitamin D, you may be at risk for weak bones, and in turn increase your risk of fractures.

The recommended intake of vitamin D is 600-800 IUs, or International Units, for most adults. You can find vitamin D in such foods as:

  • Fortified dairy products, orange juice, or cereal.
  • Eggs (vitamin D is in the yolk).
  • Fatty fish like salmon, tuna fish, swordfish, and cod liver oil.

You can also get your recommended vitamin D intake from getting about 5 to 30 minutes of sun exposure in the day time between 10 AM and 3 PM.  You should do this at least twice a week to the face, arms, legs, or back without sunscreen.

Those at risk for low vitamin D include those who do not go outdoors often such as the elderly, immobile, or disabled.  Breastfed infants, those with fat or vitamin absorption issues, and those with dark skin are also at risk for low vitamin D. Although sunlight exposure can be absorbed in cloudy weather, people living in these climates may be at greater risk for low vitamin D than those who live in sunny regions since they may not be outdoors as often due to the weather.

A normal vitamin D level is around 50 nmol/L.  If you are vitamin D-deficient, then your healthcare provider may give you a vitamin D supplement to take daily. The vitamin D lab may not be a standard lab taken at your physical, so you may have to ask your doctor to perform this lab separately.

Low vitamin D and diabetes risk

A study of people with diabetes and pre diabetes looked at the link between vitamin D and diabetes risk. Study results show that as vitamin D levels increased, the lower the risk of diabetes. In fact, those people with a vitamin D level less than or equal to 30 nmol/L were about three times more likely to have diabetes than those with a level higher than 30nmol/L.  Those people with a vitamin D level greater than 50nmol/L had the lowest risk of getting diabetes.

Other ways to lower your diabetes risk

Besides getting your vitamin D within normal levels, use the following tips to lower your risk of diabetes:

  • Lose weight if you are overweight or obese. Even a 5-10-percent weight loss can help lower your diabetes risk.
  • Eat fewer calories each day. This does not mean starve or deprive yourself, since this will wreak havoc on your metabolism over time. Just control your portions each day by following the guidelines on the MyPlate website.  You can ask a registered dietitian or your healthcare provider for more information on how many calories you should be eating each day for optimal health.
  • Be more active each day. Walk whenever you can since every step counts. Staying active helps to keep your blood glucose levels more stable and keeps your heart strong. Staying active can surprisingly help you feel more energy and in turn, can help you manage your weight better.
  • Take a supplement to help lower your sugar.  Your healthcare provider can prescribe a medicine for your blood glucose levels if they feel it is needed to prevent diabetes. However, you can also try a supplement like Glucarex by Vita Sciences. Glucarex contains ingredients like cinnamon, chromium, and alpha lipoic acid that can naturally support weight loss, healthy metabolism, and healthy blood glucose levels.

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

Sources:

National Institutes of Health (March 2, 2018) “Vitamin D- Fact Sheet for Health Professionals.”

National Institutes of Health (November 2016) “Risk Factors for Type 2 Diabetes.”

Park, S.K., et al. (April 19, 2018) “Plasma 25-hydroxyvitamin D concentration and risk of type 2 diabetes and pre-diabetes: 12-year cohort study.” https://doi.org/10.1371/journal.pone.0193070