Tag Archives: type 2 diabetes

Are You Metabolically Healthy?

MetabolicHealthJacquie Eubanks RN BSN

If your answer is “yes,” bravo! Only 12 percent of American adults are metabolically healthy, an alarmingly low number. This means that only one in eight Americans is achieving optimal metabolic health. If your answer is “I have no idea,” read on. Most might think in terms of optimal health as opposed to optimal metabolic health. Optimal health, as defined by the World Health Organization (WHO), is “a state of optimal wellbeing, not merely the absence of disease or infirmity.” Some might say that optimal wellbeing comprises a balance of mind, body and spirit. Obtaining optimal health, as defined by various health experts, may not be practical or even possible. However, consistent strides to attain optimal wellbeing and metabolic health through a balanced diet and healthy lifestyle give rise to benefits that are well worth the effort.

Certainly, many Americans aspire to be the best possible version of themselves and set their health goals accordingly.

A professional athlete’s idea of optimal health might be based on strength, speed and physical prowess gained through an extraordinary amount of work and sacrifice. A nutritionist might focus on blood levels of various nutrients and toxins as a basis for optimal health and might drastically revise a person’s diet and recommend supplements for nutrient deficiencies. A chiropractor might see spinal alignment and posture as integral to the health of the body. To reach optimal health, an internist might recommend dietary improvements, increased physical activity and adjustments in social behaviors, such as not smoking, and drinking alcohol in moderation or not at all. Along with healthcare practitioners, it’s fair to say that, as individuals, we have our own personal idea of what constitutes optimal health.

But, what of metabolic health?

By definition metabolic health means having optimal levels of five factors: blood glucose, triglycerides, high-density lipoprotein (HDL) cholesterol, blood pressure, and waist circumference, without the need for medications, or simply the absence of metabolic syndrome. Metabolic syndrome is diagnosed when an individual has three of the following five risk factors for further health complications, even those one is taking medications to control:

  • Increased blood pressure (greater than 130/85 mmHg)
  • Elevated fasting blood sugar (100 mg/dL or higher)
  • High triglyceride levels (150 mg/dL)
  • Low levels of good HDL cholesterol (less than 40 mg/dL for men, and less than 50 mg/dL for women
  • Central obesity or large waist circumference (over 35 inches for women and 40 inches for men)

Metabolic syndrome is associated with top health conditions that have the greatest impact on overall quality of life:

  • Hypertension: High blood pressure occurs when the blood flow exerts higher than normal force against blood vessel walls, which can result in heart attack and stroke.
  • High cholesterol: When HDL cholesterol is too low and LDL cholesterol is too high, fatty deposits can build up on blood vessel and arterial walls, restricting blood flow and increasing risk of heart attack and stroke.
  • Type 2 diabetes: Largely a result of obesity and inactivity, type 2 diabetes develops when the body becomes resistant to insulin or when the pancreas is unable to produce sufficient insulin.
  • Coronary artery disease: High blood pressure, high cholesterol, smoking and diabetes can damage the inner layer of coronary arteries, putting one at higher risk for heart attack.
  • Central obesity: An expanding waist is a concern, as it indicates the amount of abdominal or visceral fat present in the body. Visceral fat is metabolically active, producing inflammatory chemicals that interfere with normal functions, and increase the risk of developing heart disease and type 2 diabetes.

Lifestyle modifications that improve metabolic and overall health can have beneficial effects on physical and mental wellbeing and may help to maximize longevity.

  • Reduce stress. Stress can worsen or increase the risk of obesity, heart disease, Alzheimer’s, diabetes, depression, gastrointestinal conditions and asthma. Stress causes the release of higher levels of stress hormones, and results in an unhealthy amount of fat deposited in the abdomen.
  • Reach and maintain a healthy weight. Obesity is associated with a shorter lifespan and increased risk of many chronic diseases. Avoid overeating and consuming empty calories. A healthy whole food diet and daily exercise may be the most beneficial for losing and maintaining weight, as well as improving metabolic health.
  • Get regular and adequate sleep. Sleep gives our bodies a chance to rest, restore and regenerate. While we sleep, the body performs required maintenance and necessary metabolic functions, such as waste removal and cell repair.

Know your numbers and what they mean for your short and long-term health. Healthy blood pressure, blood glucose, cholesterol and triglyceride levels, as well as proper waist circumference, are key to cardiovascular, metabolic and overall health and longevity.

References:
Only 12 percent of American adults are metabolically health, study finds. https://www.sciencedaily.com/releases/2018/11/181128115045.htm
Excess body weight: A major health issue in America. https://www.cancer.org/cancer/cancer-causes/diet-physical-activity/body-weight-and-cancer-risk/health-issues.html
Only 1 in 8 Americans Are Metabolically Healthy. Here’s What That Means for You. https://www.health.com/condition/heart-disease/metabolic-health
Metabolic Syndrome. https://www.mayoclinic.org/diseases-conditions/metabolic-syndrome/diagnosis-treatment/drc-20351921

Healthy Aging – Not Just for Seniors

Healthy_AgingJacquie Eubanks RN BSN

 

 

Have you noticed that as you age the years seem to fly by faster than they did when you were younger? You may become increasingly aware of how your lifestyle positively or negatively impacts your health and you may take steps, or at least think about taking steps, to slow the natural aging process. The truth is, we are all aging every day and the time to think about maintaining your health is actually while you still have it. Some may think that disease or disability are inevitable once they reach their senior years, but anyone, at any age, can actively make changes to modify and improve their lifestyle choices that affect their long term health.  

Getting older does not automatically portend poor health. Many older adults enjoy vigorous, energetic lifestyles. Taking preventative measures now can lead to an active, injury and disease free lifespan and help you to remain youthful, vital and strong. Along with not smoking, limiting alcoholic consumption and maintaining a healthy weight, being smart about your choices today puts you far ahead of the curve and can significantly impact your physical and cognitive health in later years.

  • To maintain your quality of life, tame stress by adopting stress management techniques. No matter how busy you are, finding time in your day, or several times each day, to relax for a few minutes and concentrate on your breathing can help keep stress under control. Adopt stress relieving habits now that you can continue throughout your lifetime.
  • Keep inflammation at bay with regular exercise and a nutritious diet. Considered the root cause of many chronic illnesses, slow simmering, energy stealing inflammation can wreak havoc on your long term health and wellness. Exercise supports a healthy weight and a healthy immune response, reduces inflammation and releases toxins through perspiration. Avoid processed foods and oils that promote inflammation and eat lots of inflammation reducing fresh produce for optimal function.
  • Chronic sleep deprivation negatively affects hormone balance, insulin sensitivity and blood pressure, increasing your risks of heart problems, stroke and diabetes. Make adequate sleep a priority. Get a healthy amount of sleep by establishing a sleep/wake routine and sticking to it as many nights a week as possible.
  • To help maintain youthful looking skin and aid optimal function of all bodily systems and organs, stay well hydrated. If your body is dry and dehydrated, your skin may appear dull, dry and older than your actual age. You don’t need to drink copious amounts of water, but do be sure to satisfy your thirst by regularly sipping water throughout the day.
  • Cut way, way back on sugar in all forms. Sugar is now seen as the biggest culprit, negatively affecting both cognitive and overall health. Recent research shows that a high sugar diet negatively impacts memory and that high blood sugar may be a cause of plaque accumulation in the brain, which has harmful effects on cognitive function.

If you’ve read this far, then you already know what might happen if you don’t maintain your health.  Here is a reminder:

Osteoporosis – This medical disorder, in which bones become increasingly porous, weakened and brittle, results in an increased risk of fractures and decreased bone mass and should not be considered a part of normal aging. Ideally, osteoporosis prevention should begin in childhood and continue throughout your lifespan. Childhood and young adulthood are our peak bone building years. By our early 30’s, we’ve reached our peak bone mass, after which bone resorption begins to exceed new bone formation, a process known as bone remodeling. Those who build the highest amount of bone mass during their youth greatly reduce their risk of osteoporosis in later life. To build and maintain bone mass, eat a well balanced diet including calcium-rich fruits and vegetables, be sure to get adequate amounts of vitamin D and engage in weight bearing and muscle strengthening exercises regularly.  

Type 2 Diabetes – When the body doesn’t make sufficient amounts of insulin or can’t properly use the insulin it makes, a condition known as diabetes results. Although genetics is a factor, type 2 diabetes is largely preventable and can be a result of unhealthy behavioral and lifestyle factors. Keep your risk of developing diabetes low by attaining and maintaining a healthy weight, exercising to improve the body’s ability to use insulin and glucose, and eating a low sugar, high fiber, low glycemic index nutritious diet. Staying lean and active from childhood to your senior years is the best advice for diabetes prevention.

Cardiovascular disease – We hear a lot about the negative influence of chronic stress on your health and wellness, but do you know why it is deleterious? Your body is designed to handle temporary periods of physical or emotional stress. Chronic stress, however, can dramatically increase your risk of heart disease, damage your cardiac muscle and a create a very unhealthy buildup of plaque in the coronary arteries, even when the diet is relatively healthy. While genes are a determinant of cardiovascular health, what we know as genetic expression can be positively influenced by diet and lifestyle choices.

Nonalcoholic fatty liver disease (NAFLD) – Today’s typical diet is extremely high in sugar and refined carbs, which can lead to obesity, diabetes, metabolic syndrome and a dangerous build up of extra fat in liver cells. NAFLD can cause the liver to swell and can lead to cirrhosis, liver cancer or liver failure. There’s no medical treatment, but eating a healthy diet, exercising regularly and, most importantly, maintaining a healthy weight can help to prevent the disease.  

Cognitive impairment – Most young people don’t worry about Alzheimer’s or dementia, but people in their 40s and 50s are being diagnosed with early onset Alzheimer’s. While there is no cure, Alzheimer’s may be preventable. Scientists have discovered there are many similarities between type 2 diabetes and Alzheimer’s. So much so that Alzheimer’s prevention may parallel diabetes prevention. Modifiable lifestyle changes, such as a low sugar, high fiber, Mediterranean style diet, can help to avoid impaired glucose metabolism and insulin resistance. If you have a choice, make it at the supermarket checkout. Both physical activity and cognitive exercises are also believed to delay or possibly prevent the onset of dementia and Alzheimer’s.

Always remember to supplement to help to slow the aging process and maintain a feeling of youthfulness and vitality.

  • Omega-3 essential fatty acids support immune, joint, vision and cardiovascular health, enhance cognitive functions, and aid nutrient absorption and metabolic function. According to a study by Jan Kiecolt-Glaser, professor of psychiatry and psychology at Ohio State University, because of its anti-inflammatory properties and its ability to reduce oxidative stress, omega-3 supplementation may represent a “rare single nutritional intervention that has the potential to lower the risk for a host of diseases associated with aging, including coronary heart disease, type 2 diabetes, arthritis and Alzheimer’s disease.”
  • Oxidative damage may be the most widely accepted biochemical mechanism involved in aging and the deterioration of physiological functions. Glutathione, alpha lipoic acid (ALA) and CoQ10 are powerful antioxidants that provide not only free radical damage protection, but also help support immune function, energy production and detoxification, all of which minimize the risks of chronic illness and aid in combating cellular aging.

Products that support healthy aging include:

ProDHA 1000 mg StrawberryProDHA™ 1000mg Strawberry by Nordic Naturals – This high potency formula provides omega-3 DHA, an essential nutrient for brain health. Research has shown that ProDHA™ supports healthy mood, cognitive function and the structural integrity of the central nervous system. Third party tested for guaranteed purity and freshness. Natural strawberry flavor. Gluten free.

 

Alpha Lipoic Acid 400 mgAlpha Lipoic Acid 400 mg by Pure Encapsulations – As a multifunctional and versatile nutrient, Alpha Lipoic Acid’s potent antioxidant activity provides free radical protection and support for nerve health, cardiovascular function and glucose metabolism. Gluten and soy free, Non-GMO vegetarian formula.

 

NAC 600 mgNAC 600 mg by Integrative Therapeutics – NAC aids in the prevention and elimination of free radicals and inhibits the production of reactive oxygen species, a source of cell damaging oxidative stress. NAC aids in the production of glutathione, a vital cellular antioxidant produced by the body. Gluten, soy and diary free.

 

Q-Evail™ 200 (Replaces Q-Avail VS 200)Q-Evail™ 200 by Designs for Health – This product offers highly bioavailable ubiquinone CoQ10 in easy to swallow soft gel form. CoQ10 provides anti-aging and free radical protection and supports cellular energy production and immune, cardiovascular and nervous system health.

 

References:
Age More Slowly – All Over. Secrets of Living Longer: Time Inc. Books 2015.
Facts about Bone Health in Children and Adolescents. http://nof.org/articles/bone-health-children-adolescents
Prevention and Healthy Living. http://nof.org/learn/prevention
Simple Steps to Preventing Diabetes. http://www.hsph.harvard.edu/nutritionsource/preventing-diabetes-full-story/
Preventing Heart Disease – At Any Age. http://www.heart.org/HEARTORG/GettingHealthy/Preventing-Heart-Disease—At-Any-Age_UCM_442925_Article.jsp
NAFLD. http://www.liverfoundation.org/abouttheliver/info/nafld/
Perricone, Nicholas V., M.D. The Miracle of Cellular Rejuvenation. Ballentine Books, New York, 2006.
Omega-3 Supplements May Slow A Biological Effect of Aging. http://researchnews.osu.edu/archive/omega3aging.htm

Take Steps to Lower Your Risk for Type 2 Diabetes

Type2DiaJacquieIconBy Jacquie Eubanks
BSN, RN
 

Largely preventable with a healthy lifestyle, type 2 diabetes has reached epidemic proportions in the United States.  What was once known as adult-onset diabetes, type 2 diabetes now also affects American children in alarming numbers.  According to the Centers for Disease Control and Prevention (CDC), if the current increase in diabetes cases stays constant, the number of children with type 2 diabetes may increase by almost 50% by the year 2050.  As it is, in the last 15 years, American adults with type 2 diabetes did increase by more than 50% in 42 states and by more than 100% in 18 states.

It’s clear that Americans who want to live long and healthy lives need to look at their lifestyle habits and make the necessary changes to reduce the risks of developing largely preventable type 2 diabetes.  Although for some people genetics is an uncontrollable risk factor, for others a healthy lifestyle can dramatically lower the chances of developing the disease.  As an added health bonus, adopting healthy habits now will not only help to lower your risk of developing type 2 diabetes but will reduce your risks for cardiovascular disease as well.  The good news is you need only take small steps in order to succeed in adopting healthier lifestyle habits. 

The first step is to acknowledge that you need and want to make changes.  Setting one or two reachable goals is a good place to start.  Keep your goals realistic and be specific about what they are.  For instance, if you want to increase your physical activity, set a goal such as walking for 15 minutes after dinner, 5 nights per week, rather than “exercise more.”  Changing your eating habits could involve a commitment to eating 5 servings of fruits and vegetables each day rather than just “eat healthier.”  As these small changes become long term habits, you can then begin to set new reachable goals. 

Reaching and maintaining a healthy weight is the one of the best ways to reduce your risks.  In addition to type 2 diabetes, obesity related health conditions include insulin resistance, high blood pressure, high cholesterol, high blood sugar, stroke and cardiovascular disease.  Overweight people are more likely to develop type 2 diabetes because body fat can interfere with the body’s ability to use insulin, eventually exhausting the pancreas.  Studies show that a 7 – 10% weight loss provides a recognized advantage for prevention, meaning that you do not have to reach an ideal weight in order to experience health benefits. To improve insulin sensitivity, you simply need to engage in the process of weight loss and keep moving forward.

Increasing your physical activity helps to lower your blood glucose levels.  Exercise not only benefits weight loss, it aids your muscles’ ability to use insulin and absorb glucose.  When you exercise regularly, insulin sensitivity is increased, enabling your muscles to better use insulin to take up glucose both during and after activity.  Exercise helps to manage blood sugar by increasing blood flow to the muscles, which demand higher quantities of glucose during increased activity. 

Most importantly, improve your diet by making healthier choices.  According to a study from the Harvard School of Public Health, people who made an effort to reduce their added sugar and refined grain consumption and include more fruits, vegetables and fiber-filled whole grains in their diet lowered their risk for type 2 diabetes by 20%, even when they failed to exercise or lose weight.  By combining weight loss, regular exercise and a healthy diet you can further reduce your risks.  By staying lean and active, you can improve the quality of your life and increase the chances of having years of diabetes-free healthy living. 

Products for blood sugar support:  

GlucoBalance®
 
GlucoBalance® by Biotics Research provides targeted support for individuals with undesirable blood sugar levels by addressing special dietary needs for higher amounts of important micronutrients. 
 
 
Chromium Picolinate (500mcg) (M255)
 
Chromium Picolinate (500 mcg) (M255) by Thorne Research provides an essential mineral that assists insulin in regulating blood sugar levels and may also help support cellular glucose uptake. 
 
 
 
Diabet Support Pack
 
Diabet-Support Pack by Douglas Laboratories contains a synergistic combination of vitamins, minerals, herbs and other nutrients designed to support healthy blood sugar metabolism.