Category Archives: Health News

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

 

 

 

 

Every step of exercise counts towards brain and heart health

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

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

How much exercise do I need?

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

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

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

How can exercise help brain health?

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

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

How can I add exercise in my day?

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

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

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

References:

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

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

 

 

 

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.”

Lower stroke risk with healthy living

alternative medicine, antioxidant, blood pressure, Blood pressure, brain health, cardiovascular, cognitive function, exercise, Health, Health News, heart health, hypertension, l-arginine, medication, medicine, obesity, stress, stroke, supplements, , , , , ,

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

What is stroke?

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

Stroke risk and healthy living

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

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

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

Ways you can live your healthiest life

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

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

-written by Staci Gulbin, MS, MEd, RD

References:

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

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

Koo, D. L., Nam, H., Thomas, R. J., & Yun, C. H. (2018). Sleep Disturbances as a Risk Factor for Stroke. Journal of stroke, 20(1), 12-32.

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

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

 

 

Could healthy fats help promote healthier aging?

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healthy fats, omega-3, heart health, healthy, unsaturatedIt’s well-known that healthy fats can help improve heart health. But did you know that they could also help you stay healthy all over as you get older? Omega-3 fatty acids are a form of unsaturated healthy fats. You can find these fatty acids in plant-based oils and vegetables like avocado. However, you can also find healthy fats in seafood like fatty fish. It’s this latter form of fatty acids that has been studied recently in connection with aging.  Let’s take a look at what omega-3 fatty acids are, where you can find them, and how they can help you stay healthy as you age.

What are omega-3 fatty acids?

Omega-3 fatty acids are a type of polyunsaturated fatty acid you can find in plant-based oils like olive and flaxseed oils and other plant-based foods like nuts, seeds, avocado, and olives. These healthy fats can also be found in fatty fish like salmon, tuna, trout, mackerel, and sardines. The most common forms of omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).  You may see the names of such fatty acid types on the label of fish oil supplements.

You can find ALA in the plant-based oils, and EPA and DHA in fish, fish oils, and krill oils. Fish oils come about when fish consume phytoplankton that eat microalgae. The fish then accumulates omega-3 fatty acids in their tissues.

How much omega-3 fatty acids should you eat each day?

Most adults should have about 1.1 grams of omega-3 fatty acids a day, whereas those who are pregnant should have about 1.4 grams a day. Recommendations for children range from 0.5 grams to 1.0 grams, with younger children requiring less.

To give you an idea of how much omega-3 fatty acids are in certain foods, here are a few examples.

  • Flaxseed oil contains 7.26 grams of ALA fatty acids per tablespoon.
  • Chia seeds contain 5.06 grams of ALA fatty acids per ounce.
  • English walnuts contain 2.57 grams of ALA fatty acids per ounce.
  • Flaxseeds contain 2.35 grams of ALA fatty acids per ounce.
  • Three ounces of cooked Atlantic farmed salmon contains 1.24 grams of DHA fatty acids and 0.59 grams of EPA fatty acids.
  • Three ounces of cooked Atlantic wild caught salmon contains 1.22 grams of DHA fatty acids and 0.35 grams of EPA fatty acids.

Fish oil supplements are another option for fulfilling your daily fatty acid needs. A typical fish oil supplement contains about 1000 milligrams of fish oil that consists of 180 milligrams of EPA and 120 milligrams of DHA. An example of a high quality fish oil supplement is produced by Vita Sciences. The Vita Sciences Fish Oil contains 1000 milligrams of fish oil with 400 milligrams of EPA and 300 milligrams of DHA.

Omega-3 fatty acids and aging

So, what is healthy aging anyway? According to researchers at Tufts University at the Friedman School of Nutrition Science, healthy aging is a “meaningful lifespan without chronic diseases and with intact physical and mental function.”  To see if omega-3 fatty acids could help promote healthy aging, these researchers looked at data from over 2600 people. They looked at the blood levels of omega-3 fatty acids in of adults enrolled in the United States Cardiovascular Health Study.

This study observed these levels of the people in the study over about 13 years. Study results show that people who consumed more DHA-rich seafood were 24-percent less likely to experience unhealthy aging than those who consumed the least. Researchers suggest that these results likely stem from the ability of omega-3 fatty acids to reduce inflammation and improve heart health.

Other ways you can age healthier

Besides eating plenty of healthy fats in your diet, there are other lifestyle factors that can help promote healthy aging.

  • Stay active at least 30 minutes each day for most days of the week by walking, swimming, or engaging in other physical activities.
  • Sleeping at least 7 hours each night. Although you may not think sleep is more important than your daily tasks, it is more important than you think. This is because while you sleep, your body helps to regulate many processes. These processes include blood pressure, hormones, fluids, and body temperature, to name a few. Therefore, be sure to add a good night’s sleep to your daily to-do list.
  • Managing stress well through yoga, meditation, prayer, relaxation breathing, or talking to a counselor. This is because by managing stress, you can reduce inflammation in the body and in turn reduce risk of chronic disease. Therefore, be sure to make time to relax so your health can be at its best.
  • Drinking plenty of water each day to stay hydrated. This is because water is needed for many processes in the body. For example, water helps prevent constipation so waste can leave the body and it helps carry nutrients and oxygen to cells.
  • Consuming a plant-based diet with plenty of antioxidant-rich fruits and vegetables.  A plant-based diet is important because the antioxidants found in such foods help reduce inflammation. Not only that, but fruits and vegetables can help provide heart healthy fiber and other heart healthy nutrients like potassium.

-written by Staci Gulbin, MS, MEd, RD

References:

Mayo Clinic (accessed October 21, 2018) “Nutrition and healthy eating: Functions of water in the body.” https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/functions-of-water-in-the-body/img-20005799

National Institutes of Health Office of Dietary Supplements (June 6, 2018) “Omega-3 Fatty Acids: Fact Sheet for Health Professionals.”

National Sleep Foundation (accessed October 21, 2018) “How Much Sleep Do We Really Need?” https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

Sandoiu, A. (October 18, 2018) “Seafood rich in omega-3 may promote healthy aging.” Medical News Today online.

 

 

 

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?”