blood sugar levels

Red light therapy significantly improves blood sugar levels, study finds

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A new study shows red light therapy lowers blood sugar levels, which could help people with type 2 diabetes manage their condition. Collab Media/Getty Images

  • Type 2 diabetes is manageable and potentially reversible through medications and lifestyle changes.
  • A new study has found red light therapy reduced blood sugar levels in healthy participants.
  • The study authors suggest red light therapy could help people with type 2 diabetes manage their condition.

As of 2021, about 537 million people around the world have diabetes, with this number expected to increase to 643 million by 2030 and 783 million by 2045.

The majority of diabetes diagnoses — between 90Trusted Source% to Trusted Source95%Trusted Source — are type 2 diabetes.

Unlike type 1 diabetes, which is an autoimmune disease, type 2 diabetes is manageable and potentially reversible through medications and lifestyle changes that help a person manage their blood sugar levels.

A new study recently published in the Journal of BiophotonicsTrusted Source suggests that red light therapy could help people manage their blood sugar.

While the study was conducted on people without diabetes, the study’s researchers from City University London believe this therapy could be helpful for those with the condition.

Red light therapy improves glucose metabolism

Red light therapy uses low-wavelength red light or near-infrared light that is targeted to a specific area of the body using a laser or other device.

The red light can penetrate through the skin and positively impact the mitochondriaTrusted Source within the body’s cells, helping to create more energy and allowing the cells to function better and repair themselves.

Co-lead study author Dr. Michael Powner, senior lecturer in neurobiology in the School of Health & Psychological Sciences at City University London said they decided to look at red light therapy as a way to help control blood sugar levels after reading a study from 2019Trusted Source highlighting that sunlight exposure could correlate with improved glucose metabolism.

“We explored this in bumblebeesTrusted Source and found that red light reduced systemic glucose after feeding,” Dr. Powner told Medical News Today. “This latest study clearly shows a translation of this to humans.”

“Red light is absorbed by mitochondria and helps them produce more energy,” he explained.

“It lubricates the energy-making machine. But in producing more energy this way they need more raw material and this is largely glucose. They take this out of the blood.”

How does red light therapy help with diabetes?

For this study, researchers recruited 30 healthy participants with no known metabolic conditions and who at the time were not taking any medications.

Half of the group received a 15-minute 670 nm red light treatment 45 minutes before drinking 75 grams of sugar diluted in 150 mL of water. The other half of the group also imbibed the sugar drink but received no red light therapy.

All study participants were also asked to take oral glucose tolerance testsTrusted Source and record their blood sugar levels every 15 minutes over the next two hours.

Upon analysis, scientists found that participants receiving the red light therapy reduced their peak blood sugar level and also reduced their total blood sugar levels during the two hours, compared to those not receiving the light therapy.

“It is clear that light affects the way mitochondria function and this impacts our bodies at a cellular and physiological level,” Dr. Powner said. “Our study has shown that we can use a single, 15-minute exposure to red light to reduce blood sugar levels after eating.”

“While this has only been done in healthy individuals in this paper, it has the potential to impact diabetes control going forward, as it could help to reduce potentially damaging glucose spikes in the body after meals,” he added.

Other health benefits of red light therapy

Red light therapy is most notably used as a skin treatment for reducing wrinklesTrusted Source, age spotsTrusted Source, scarsTrusted Source, and stretch marksTrusted Source.

It is also used as a treatment for skin conditions such as psoriasisTrusted Source, rosacea, acneTrusted Source, and eczema.

Over the past few years, scientists have also started to look at red light therapy as a potential treatment for other conditions, including:

Past studies also show that red light therapy may help reduce some cancer treatmentTrusted Source side effects.

How much red light exposure do you need?

The study’s researchers also stated that although sunlight has a mix of red and blue light, people mainly have exposure to almost all blue light emitted from LEDs, including computer and smartphone screens.

Previous research shows that long-term exposure to blue light can be unhealthy for the body’s natural circadian rhythmTrusted Source, causing sleep issuesTrusted Source.

Other studies link too much blue light exposure to an increased risk of conditions such as:

“Going outside in sunlight helps, but ultimately we need to reduce dependence on current LEDs,” Dr. Powner said. “The old incandescent lights had a lot of red in them.”

Another reason for going outdoors

MNT also spoke with Dr. Jennifer Cheng, section chief of endocrinology at Hackensack Meridian Jersey Shore University Medical Center in New Jersey, about this study.

Dr. Cheng said she found the study interesting, but noted it was a small study with few participants.

“Additional research should be done to see if patients with abnormal glucose metabolism are affected by these ranges of light and to see if these research studies can be reproduced on a larger scale. There are many variables in the study’s participants that are not accounted for, such as body mass index and degree of adiposity,” Dr. Cheng said.

“It will be interesting to see if this is replicated and if a certain amount of sunlight is needed to help maintain glycemic control. We always encourage our patients to go outside and exercise. This is another reason to encourage outdoor activities, but it remains to be seen if the studies can be verified,” Dr. Cheng added.

According to Dr. Cheng, it’s important for researchers to continue looking for new ways to maintain glycemic control and assist those with diabetes.

“There are millions of diabetic patients in the U.S., many who are undiagnosed, and there is a significant economic burden — more than $400 billion of healthcare costs attributed to those with diagnosed diabetes,” she explained. “Medical professionals are always looking for ways to help treat those with diabetes and costless methods to mitigate effects of glycemic control.”

Diabetes: Add These Drinks To Your Diet To Better Manage Blood Sugar Levels

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Read on for a list of simple drinks that can help control blood sugar levels.

Diabetes: Add These Drinks To Your Diet To Better Manage Blood Sugar Levels

A green smoothie can help manage your diabetes and will also boost your overall health

Diabetes and prediabetes are linked to hyperglycemia, sometimes referred to as high blood sugar. When your blood sugar level is high but not high enough to be diagnosed as diabetes, you have prediabetes. The hormone insulin, which enables your cells to use the blood sugar that is circulating, is typically produced by your body to control your blood sugar levels. As a result, insulin is crucial in controlling blood sugar levels. 

Yet, a number of circumstances can impede the control of blood sugar and result in hyperglycemia. When your liver creates too much glucose, your body produces too little insulin, or your body cannot efficiently utilise insulin, these internal factors can contribute to high blood sugar levels. Insulin resistance is the name given to the latter. Continue reading as we share some early-to-make drinks that will help manage blood sugar levels. 

Try these drinks to improve your blood sugar levels:

1. Chamomile tea

Many illnesses have long been treated with chamomile tea. It has antioxidant and cancer-preventive characteristics, and a recent study indicated that it might also help you control your blood sugar levels. Drinking  one cup of chamomile tea after meals can help reduce blood sugar, insulin, and insulin resistance according studies. 

2. Vegetable juice

Since the majority of 100% fruit juices include 100% sugar, you can try tomato juice or a veggie juice substitute. For a tasty supply of vitamins and minerals, create your own combination of green leafy vegetables, celery, or cucumbers with a few berries. Do not forget to include the berries in your daily carbohydrate intake.

3. Kombucha

A fermented beverage called kombucha is often produced from black or green tea. It’s a fantastic source of probiotics, a class of healthy bacteria found in the stomach that has been thoroughly researched for its capacity to enhance blood sugar regulation. 

4. Green smoothie

Green smoothies are a great way to add more fibre and nutrients to your diet while maintaining your hydration. To create a nutritious, homemade smoothie, try combining green veggies like spinach, kale, or celery along with some protein powder and some fruit. Fruits should be included in your daily carbohydrate intake because they contain carbs.

5. Coffee (without sugar)

By enhancing sugar metabolism, coffee may help reduce your chance of developing type 2 diabetes. It’s crucial that your coffee be unsweetened, just like with tea. Coffee with milk, cream, or sugar has more calories overall and could have an impact on your blood sugar levels. You have a lot of options for low- or no-calorie sweeteners if you decide to use them.

6. Low-fat milk

Milk does add carbohydrates to your diet, but it also contains significant amounts of vitamins and minerals. Limit your intake of milk to no more than two to three 8-ounce glasses each day, and always choose unsweetened, low-fat, or skim varieties.

7. Turmeric water/milk

Curcumin, a compound in this golden spice, may help maintain the function of your pancreas and stop prediabetes from developing into Type 2 diabetes. The use of turmeric can help the body become more sensitive to the effects of insulin. 

Incorporate these simple drinks to your routine if you are struggling with high blood sugar levels. 

Eat Your Greens: Impact Of Moringa Leaves On Blood Sugar Levels 

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Moringa leaves offer a host of health benefits. Find out all about it and see how to add the leaves to your diet

Eat Your Greens: Impact Of Moringa Leaves On Blood Sugar Levels  

Moringa leaves are a rich source of the antioxidant molecule quercetin.

Highlights

  • Moringa has become more and more popular in the everyday diet.
  • It is loaded with essential nutrients and vitamins.
  • Did you know it could help in lowering blood pressure too?

Moringa is derived from the moringa oleifera plant, which is often called the drumstick tree, horseradish tree, or miracle tree. Moringa has become more and more popular in the everyday diet. It is also called survival food since it is loaded with all the nutritional elements such as protein, calcium, iron, 8 of the 9 essential amino acids, Vitamin C, Vitamin A and minerals. Nutritionist Lovneet Batra has been a strong advocate of “eat your greens.” Her “food fact” series focuses on highlighting the key components as well as the health benefits of the various underrated food items. The green in focus today is moringa leaves. 

The moringa leaves are a rich source of the antioxidant molecule quercetin, which assists in lowering blood pressure. As per the nutritionist, quercetin acts by conferring anti-inflammatory properties to blood vessels  – arteries, veins, and capillaries. It prevents them “from narrowing or widening and decreasing any signs of low BP or high BP,” she added. 

Moringa leaves are good for digestion, they also improve sleep and promote healthy skin. Apart from being a powerhouse of antioxidants, they are good for heart health too. Although it is better to eat fresh moringa leaves, Lovneet Batra shared an effective way to consume them which will also ensure that nutrients are absorbed effectively. All you have to do is soak the moringa leaves in water and drink it. Take a look: 

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Here Are 3 Ways To Incorporate Moringa Leaves Into The Diet:

1. Moringa Tea 

Moringa leaves are low-fat and nutrient-dense which makes them an excellent replacement for high-calorie foods. To prepare moringa tea, boil some moringa leaves in water, strain and drink. 

2. Murungai Podi 

Podi is a dry South Indian masala that is usually served with dosa, idli, vada and more. Today, we have a similar recipe, but with ten times the health benefits with a moringa touch. Mururngai Keerai Podi, which translates to drumstick leaves podi is a lip-smacking dish you cannot afford to miss. 

3. Smoothies 

Owing to moringa’s nutritional value, adding these leaves to smoothies is a delicious way of consuming them. 

Can lemon help to lower sugar levels?

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Lemon is a fruit recommended by the American Diabetes Association and is very suitable for people with diabetes.

Lemons are low in sugar. A medium lemon weighs 50 to 60 grams and contains only about 1.5 grams of sugar.

The glycemic index of lemon is 34, which is a low glycemic index fruit.

Lemon is a fruit with relatively high nutritional and medicinal value. It is rich in citric acid and is called “citric acid warehouse”.

Citric acid can promote insulin secretion and play a role in lowering blood sugar levels. However, lemons can only play an auxiliary role, not a substitute for drugs.

It is worth mentioning that eriocitrin is a special ingredient contained in lemons, which other fruits and vegetables do not contain.

Eriocitrin is a natural antioxidant that reduces over-acidified fat in the liver, kidneys, and blood, regulates the body’s acid-base balance, and prevents diabetes complications.

‘Sugar gel’ helps premature babies

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A dose of sugar given as a gel rubbed into the inside of the cheek is a cheap and effective way to protect premature babies against brain damage, say experts.

Dangerously low blood sugar affects about one in 10 babies born too early. Untreated, it can cause permanent harm.

Researchers from New Zealand tested the gel therapy in 242 babies under their care and, based on the results, say it should now be a first-line treatment.

Their work is published in The Lancet.

Sugar dose

Dextrose gel treatment costs just over £1 per baby and is simpler to administer than glucose via a drip, say Prof Jane Harding and her team at the University of Auckland.

 premature baby

Current treatment typically involves extra feeding and repeated blood tests to measure blood sugar levels.

But many babies are admitted to intensive care and given intravenous glucose because their blood sugar remains low – a condition doctors call hypoglycaemia.

The study assessed whether treatment with dextrose gel was more effective than feeding alone at reversing hypoglycaemia.

Neil Marlow, from the Institute for Women’s Health at University College London, said that although dextrose gel had fallen into disuse, these findings suggested it should be resurrected as a treatment.

We now had high-quality evidence that it was of value, he said.

Andy Cole, chief executive of premature baby charity Bliss, said: “This is a very interesting piece of new research and we always welcome anything that has the potential to improve outcomes for babies born premature or sick.

“This is a cost-effective treatment and could reduce admissions to intensive care services, which are already working at high capacity levels.

“While the early results of this research show benefits to babies born with low blood sugars, it is clear there is more research to be done to implement this treatment.”

9 Devices That Are Changing Medicine

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slide 1

Introduction

In 1922, a diabetic teenager in a Toronto hospital became the first person to be injected with insulin. Nearly a century later, patients with diabetes are on the verge of being able to set their insulin doses using their smartphones. The progress in tech-based treatment in recent years is staggering, with wireless and implantable technologies emerging that just a few years ago might have seemed like science fiction.

slide 2

An Artificial Pancreas

People with type 1 diabetes may soon be able to set their insulin doses by smartphone. Researchers from Massachusetts General Hospital and Boston University are testing a “bionic pancreas,” a pump that goes under your skin that when paired with an app and a small chip tracks blood sugar levels and adjusts amounts of insulin and glucagon on its own. In a small study[1]published in the New England Journal of Medicine, among 20 adults and 32 adolescents who were told that they could eat as they wish, the system maintained glucose levels in the acceptable range 79% and 75% of the time, respectively, vs 58% and 65% of the time when participants used their regular monitoring systems. A follow-up study is planned followed by a submission for US Food and Drug Administration (FDA) approval in 2017.

slide 3

Smart Pills

No more missed doses: Researchers in the United States and the United Kingdom are testing a silicon tablet called Helius (Proteus Digital Health; Redwood City, California) that helps monitor medication adherence. The once-daily “pill” has a sensor resembling a grain of sand; the sensor is covered in magnesium and copper, which generate power by reacting with stomach acid, sending a signal indicating the time of pill ingestion (other pills, that is) to a wearable patch. The patch in turn forwards this information to a patient’s smartphone using Bluetooth. Current studies include patients with heart failure or hypertension; however, the Helius manufacturers plan to study the technology in other chronic health conditions soon.

slide 4

Cuff That Curbs Heart Failure

An experimental treatment called C-Pulse® (Sunshine Heart; Eden Prairie, Minnesota) has the potential to slow down and possibly even reverse heart failure. The device is implanted through a small incision in the chest; it wraps around the aorta and consists of a cuff that inflates and deflates in rhythm with a patient’s heartbeat, improving blood flow. An external battery powers the C-Pulse.

 

slide 5

Dime-Sized Heart Monitor

A tiny device approved last year by the FDA alerts physicians when their patient’s heart failure symptoms are worsening. The CardioMEMS™ HF System (St Jude Medical; St Paul, Minnesota) is inserted through a catheter into the pulmonary artery; it wirelessly measures and monitors pulmonary arterial pressure and uploads the data to a website. Treatment response can also be monitored in real time.

 

slide 6

A Disc to Ease Inflammation

Data are mounting supporting a connection between our immune and nervous systems. An investigational iPad®-driven neuromodulation device (SetPoint Medical; Valencia, California) reportedly reduces systemic inflammation by stimulating the vagus nerve via an implantable pulse generator. A small study[2] presented at the 2012 American College of Rheumatology Annual Meeting reported positive results in patients with rheumatoid arthritis; a study in patients with Crohn disease is also planned.

slide 7

Annual Implants to Treat Diabetes

This matchstick-size pump—currently called the ITCA 650 (Intarcia Therapeutics; Boston, Massachusetts)—could replace pills and injections for type 2 diabetes. It’s implanted under the skin of the abdomen and releases doses of the glucagon-like peptide-1 agonist exenatide (Bydureon®, Byetta®) to help control blood glucose. It must be replaced yearly. Clinical trials are nearing completion, and the maker hopes to bring the device to market in 2016.

slide 8

A New Option in Sleep Apnea

Many patients with sleep apnea aren’t so keen on cumbersome, often uncomfortable continuous positive airway pressure (CPAP) machines. As an alternative, last year the FDA approved a device called Inspire® (Inspire Medical Systems, Maple Grove, Minnesota) that improves upper airway patency during sleep. Here’s how it works: A respiration sensor in the chest delivers a signal to an implanted generator, which in turn stimulates the hypoglossal nerve in between the end of expiration and the beginning of the next expiratory phase.

slide 9

Meds via Microchip

New investigational technology from MicroCHIPS (Lexington, Massachusetts) may make long-term, wireless drug delivery possible. The microchip-based implant is placed under the skin and contains 200 microreservoirs that can each store 1 mg of medication. Clinicians can remotely control medication release wirelessly; it can also be outfitted with sensors that release drugs in response to physiologic measures. The first human study[3] of the chip system reported that women receiving teriparitide for osteoporosis absorbed the same therapeutic drug levels as those receiving daily injections. The device also resulted in more dose-to-dose consistency.

slide 10

An Injectable for Back and Leg Pain

A new treatment for chronic back and leg pain is about the size of a staple. The Stimwave Freedom Spinal Cord Stimulation System (Stimwave; Miami Beach, Florida) is injected and powered by an external battery; the tiny stimulator delivers pulsed electric current to nerve fibers near the dorsal aspect of the spinal column to lessen pain sensation. The FDA approved the device in 2014.

3 Fat-Rich Foods That Can Help You Lose Weight.

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If you’re trying to lose weight, of course calories count. But that doesn’t mean that all high-fat, high-calorie foods need to be off-limits. High-fat foods are high in calories because fat provides 9 calories per gram (compared to the 4 calories per gram both protein and carbohydrates contain).  Recent research has shown that some fat-rich foods help keep your hunger and appetite in check, and that they are more likely to be burned as fuel rather than stored as body fat.

Recent studies show that fat-and calorie-rich foods such as nuts, avocados and olive oil have weight loss advantages. Here’s the skinny on each of them:

FatRichFoodsJulieUptonBlog_AdminImageDownload

1. Nuts

The Research: Many people cut out snacking on nuts because nuts are high in calories, however research shows that nut-eaters are — on average — are thinner and have less belly fat compared to those who don’t regularly eat nuts. One study published in the Journal of Nutrition reported that women who ate nuts at least twice per week were one-third less likely to be obese, compared to women who ate nuts less frequently or not at all. Another study published in the peer-reviewed medical journal PLOS One evaluated risk for obesity and nut consumption among 803 adults. The results showed that adults who ate the most tree nuts and peanuts had lower BMI values and waist circumference measurements, compared to those eating the least amount of nuts and tree nuts.

The Lean Factor: Nuts may provide more satiety compared to carbohydrate-rich snack options, like pretzels or crackers. In addition, research shows that nuts help keep blood sugar levels stable, which calms cravings. More studies have found that not all of the calories present in nuts are actually absorbed by the body. Still, at 160-170 calories per ounce, it’s best to be mindful of your portion sizes when it comes to nuts.

2. Avocados

The Research: Avocados are nutritional all-stars that provide nearly 20 different vitamins and minerals. In addition, new research suggests that they may also help you manage your waistline. A 2013 study published in Nutrition Journal found that those who reported eating avocados were leaner and had smaller waistlines compared to those who didn’t eat avocados. In addition, another study published the same year in Nutrition Journal reported that moderately obese individuals who enjoyed half an avocado (an additional 112 calories) as part of their lunch meal, were 26 percent more satisfied and reduced their desire to eat by 40 percent, compared to those who ate an avocado-free lunch.

The Lean Factor: Avocados are rich in unsaturated fats that can help keep you feeling fuller longer and helps keep blood sugar levels in check. They’re also rich in antioxidants that may play a role in maintaining blood sugar and insulin levels. A one-ounce serving (about one-fifth of a medium avocado) has 50 calories, making avocados an easy option to fit into a calorie-reduced diet.

 3. Olive Oil

The Research: A recent population-based study conducted in Spain and published in the European Journal of Clinical Nutrition found that those who ate olive oil — as opposed to sunflower oil — were 38 percent less likely to be obese. A recent study conducted at the University of Vienna, compared the effects of four different fats (olive oil, rapeseed oil, lard and butter) on satiety. The subjects in the study were given yogurt enriched with one of the four fats to eat every day, as part of their normal diet. When olive oil-infused yogurt was consumed, blood levels of the satiety hormone serotonin were highest and the subjects reported the yogurt filling.

The Lean Factor: Aromatic compounds in the olive oil contribute to feelings of fullness. When choosing an olive oil, look for an Italian olive oil as they’ve been reported to contain more of these beneficial aromatics, compared to olive oil from Spain, Greece or Australia. Stick with extra-virgin olive oil for the most health benefits.

Readers – Have you been eating fat-rich foods – particularly any of the three mentioned above in this piece? Or are you someone who has been avoiding foods that contain fat? If you eat them, what are your favorite ways of enjoying these fat-rich foods that are good for you? Leave a comment below and let us know.

 

High Blood Sugar Levels Linked to Memory Loss

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Blood Sugar

Story at-a-glance

  • People with higher blood sugar levels scored lower on memory tests, even though their levels were technically still considered ‘normal’
  • Even if you haven’t been diagnosed with type 2 diabetes or pre-diabetes, higher blood sugar levels appear to have a negative influence on cognition
  • As you over-indulge on sugar and grains, your brain may become overwhelmed by the consistently high levels of blood sugar and insulin and leptin.
  • Eventually insulin and leptin signaling becomes compromised, leading to impairments in your thinking and memory, and eventually even causing permanent brain damage

Many people now associate elevated blood sugar levels with diabetes or even pre-diabetes, but new research has highlighted a little-known adverse effect of higher blood sugar levels that can impair your brain – even if your levels are technically still within a ‘normal’ range.

The study – an extremely important one considering the epidemic of people with out-of-control blood sugar metabolism – showed that lower blood sugar levels are associated with better brain function and may even help you avoid age-related declines in memory.

Higher ‘Normal’ Blood Sugar Levels Linked to Memory Loss

It’s already known that people with type 2 diabetes have an increased risk of developing cognitive impairment, including dementia. However, the new study involved people (with an average age of 63) who were free from diabetes and pre-diabetes (or impaired glucose intolerance).

Still, even among this group, those with higher blood sugar levels scored lower on memory tests.

For each 7-mmol/mol increase in HbA1c (a measure of damage caused by elevated blood glucose), participants recalled two fewer words on memory tests.1 Those with higher blood sugar levels also had lower volume of the hippocampus, a brain region essential for the faculty of memory. As one of the study’s authors said:

“Clinically, even if your blood sugar levels are ‘normal,’ lower blood sugar levels are better for your brain in the long run with regard to memory functions as well as memory-relevant brain structures like the hippocampus.

Scientifically, we were able to shed further light on the mechanisms mediating these effects. DTI-based (diffusion tensor imaging) measurements demonstrated that not only volume of the hippocampus, but also microstructural integrity is lower if blood sugar levels are higher.”

They concluded that even if you don’t have type 2 diabetes or pre-diabetes, higher blood sugar levels appear to have a negative influence on cognition. Most likely, this effect has to do with disrupted insulin and leptin levels and signaling in the brain …

The Insulin Connection to Your Brain Health

Most adults have about one gallon of blood in their bodies and are quite surprised to learn that in that gallon, there is only one teaspoon of sugar! In other words, your body is designed to have just one teaspoon of sugar in your blood at all times — if that. If your blood sugar level were to rise to one tablespoon of sugar you would run the risk of going into a hyperglycemic coma and even dying.

Your body works very hard to prevent this from happening by producing insulin to keep your blood sugar at the appropriate level. Any meal or snack high in grain and sugar carbohydrates typically generates a rapid rise in blood glucose.

To compensate for this your pancreas secretes insulin into your bloodstream, which lowers your blood sugar to keep you from dying. Insulin, however, is also very efficient at lowering your blood sugar by turning it into fat – so the more you secrete, the fatter you become.

Also, insulin quickly drops blood sugar levels, which threatens to cause your brain to go through an acute deficiency state; this vicious cycle often causes a roller coaster of intense cravings for more of the same endocrine disruptive carb rich foods.

Unfortunately, If you consume a diet consistently high in sugar and grains, your blood glucose levels will be correspondingly high and over time your body becomes “desensitized” to insulin and requires more and more of it to get the job done.

Eventually, you become insulin resistant, and then full-blown diabetic. But as the new study showed, health effects of this elevated blood sugar/insulin cycle begin to occur even before insulin resistance sets in.

Poor Diet Linked to Dementia, Including Alzheimer’s Disease

While insulin is usually associated with its role in keeping your blood sugar levels in a healthy range, it also plays a role in brain signaling. In one animal study, when researchers disrupted the proper signaling of insulin in the brain, they were able to induce many of the characteristic brain changes seen with Alzheimer’s disease (disorientation, confusion, inability to learn and remember).2

It’s becoming increasingly clear that the same pathological process that leads to insulin and leptin resistance and type 2 diabetes may also hold true for your brain.

As you over-indulge on sugar and grains, your brain becomes overwhelmed by the consistently high levels of insulin and eventually insulin and leptin levels and  signaling becomes profoundly disrupted, leading to impairments in your thinking and memory abilities, and eventually causing permanent brain damage, among other health issues.

Research has even shown that higher glucose levels are associated with a higher perceived age;3 in other words, the higher your glucose levels, the older you’ll tend to look!

Get Your Fasting Insulin Level Checked

Your fasting insulin level reflects how healthy your blood glucose levels are over time. Your fasting insulin level can be determined by a simple, inexpensive blood test. A normal fasting blood insulin level is below 5, but ideally you’ll want it below 3. If your insulin level is higher than 3 to 5, the most effective way to optimize it is to reduce or eliminate all forms of dietary sugar, particularly fructose.

There is also indication that a wide range of chemicals and foods and/or food additives can contribute to insulin resistance, such as MSG, trans fats, gluten, cow’s milk and artificial sweeteners.4

You can also use a simple glucose test to check your fasting glucose level. Just realize that it’s possible to have low fasting glucose but still have significantly elevated insulin levels. Generally speaking, a fasting glucose under 100 mg/dl suggests you’re not insulin resistant, while a level between 100 and 125 suggests you’re either mildly insulin resistant or have impaired glucose tolerance (sometimes referred to as pre-diabetes).

Limiting Excess Sugar,  is Crucial to Protecting Your Brain Health

There is no question in my mind that regularly consuming excessive sugar will dramatically increase your risk of dementia and Alzheimer’s disease, as consuming too much fructose will inevitably wreak havoc on your body’s ability to regulate proper insulin levels.

Although refined fructose is relatively “low glycemic” on the front end, it reduces the affinity for insulin for its receptor leading to chronic insulin resistance and elevated blood sugar on the back end. So, while you may not notice a steep increase in blood sugar immediately following fructose consumption, it is likely changing your entire endocrine system’s ability to function properly behind the scenes.

Additionally, refined fructose has other modes of neurotoxicity, including causing damage to the circulatory system upon which the health of your nervous system depends, as well as profoundly changing your brain’s craving mechanism, often resulting in excessive hunger and subsequent consumption of additional empty carbohydrate-based calories.

In one study from UCLA, researchers found that rats fed a fructose-rich and omega-3 fat deficient diet (similar to what is consumed by many Americans) developed both insulin resistance and impaired brain function in just six weeks.5Furthermore, the amount of experimental and clinical research that has piled up over the past 10 years linking fructose to over 70 disease conditions is nothing short of astounding.6

Since the average American diet is heavy in fructose, sugars and grains that will wreak havoc on your blood sugar levels and insulin sensitivity, this is a pervasive and serious issue. I view significantly reducing fructose consumption as one of the most important steps you can take to protect your brain function as you age.

About 85% of Americans are insulin and leptin resistant and are likely best served by limiting fructose intake, including that from fruit, to 15 and no more than 25 grams per day. If you are not insulin and leptin resistant and are well adapted to burning fat as your primary fuel then you could likely consume larger amounts of fruit, especially if you ate them immediately before or after a workout so the sugar would be burned as fuel.

5 Memory-Boosting Tips to Try Now

In the long run, making sure you’re eating a healthful diet is the key to stellar brain health. In terms of fructose, you’ll want to limit your intake to 25 grams per day (or less), and 15 grams or less if you are overweight or have diabetes, pre-diabetes, high cholesterol or high blood pressure. Embracing the strategies that follow may also give a hearty boost to your brainpower, help keep you mentally healthy and ultimately even make you smarter.

1. Exercise

Exercise encourages your brain to work at optimum capacity by stimulating nerve cells to multiply, strengthening their interconnections and protecting them from damage. During exercise nerve cells release proteins known as neurotrophic factors. One in particular, called brain-derived neurotrophic factor (BDNF), triggers numerous other chemicals that promote neural health, and directly benefits cognitive functions, including learning. Also, exercise happens to be one of the only ways you can enhance your utilization of fructose, as the depletion of your glycogen stores opens up a role for fructose for replenishment if used post-workout.

To get the most out of your workouts, I recommend a comprehensive program that includes Peak Fitness high-intensity exercise, strength training, stretching and core work.

2. Proper Sleep

The process of growth, known as plasticity, is believed to underlie the brain’s capacity to control behavior, including learning and memory. Plasticity occurs when neurons are stimulated by events, or information, from the environment. However, sleep and sleep loss modify the expression of several genes and gene products that may be important for synaptic plasticity. Furthermore, certain forms of long-term potentiation, a neural process associated with the laying down of learning and memory, can be elicited in sleep, suggesting synaptic connections are strengthened while you slumber.

If you want a quick brain boost, a mid-day nap has been found to dramatically boost and restore brainpower among adults.7 You can also find 33 tips to help you get the shut-eye you need here.

3. Optimize Your Vitamin D Levels

Activated vitamin D receptors increase nerve growth in your brain, and researchers have also located metabolic pathways for vitamin D in the hippocampus and cerebellum of the brain, areas that are involved in planning, processing of information, and the formation of new memories. In older adults, research has shown that low vitamin D levels are associated with poorer brain function, and increasing levels may help keep older adults mentally fit.8

Appropriate sun exposure is all it takes to keep your levels where they need to be for healthy brain function. If this is not an option, a safe tanning bed is the next best alternative, followed by a vitamin D3 supplement. What’s important is your serum level, so you need to get your vitamin D levels tested to make sure you’re staying within the optimal and therapeutic ranges as indicated below.

4. Vitamin B12

Mental fogginess and problems with memory are two of the top warning signs that you have vitamin B12 deficiency. Vitamin B12, or rather a lack thereof, has been called the “canary in the cobalamine” for your future brain health, and recent research has bolstered the importance of this vitamin in keeping your mind sharp as you age.

5. Animal-Based Omega-3 Fats

Docosahexaenoic acid, or DHA, an omega-3 fat, is an essential structural component of both your brain and retina. Minus the water content, approximately 60 percent of your brain is composed of fats—25 percent of which is DHA (assuming you have adequate levels in your diet). DHA is found in high levels in your neurons — the cells of your central nervous system, where it provides structural support. When your omega-3 intake is inadequate, your nerve cells become stiff and more prone to inflammation as the missing omega-3 fats are substituted with cholesterol and inflammation-feeding omega-6 instead. Once your nerve cells become rigid and inflamed, proper neurotransmission from cell to cell and within cells become compromised.

To compensate for our inherently low omega-3 diet, a high quality animal-based omega-3 supplement is something that I recommend for virtually everyone, especially if you’re pregnant.

Is Jaggery a Safer Sugar Substitute for Diabetics?

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Jaggery has immense medicinal value and has been used in Ayurvedic Science as a sweetener which purifies blood, aids digestion, improves lung health, strengthens the nervous system, prevents anemia, promotes bone health and also protects the body against environmental toxins.

Though derived from the same source, table sugar and jaggery are different due to their nutrient composition. Sugar is “stripped” of all nutrients during the chemical crystallization process while jaggery retains essential minerals such as magnesium, calcium, phosphorus, potassium, iron, copper and zinc. So jaggery is definitely the “healthier” choice.

But for diabetics the key is to avoid foods with high glycemic index (absorption rate of sugars by the body). This is where both jaggery and sugar are similar (have almost the same glycemic index) and cause the same detrimental impact of heightening blood sugar levels. Jaggery, containing complex sucrose, is slightly slower in getting absorbed but catches up within a couple of hours.

For a healthy person, jaggery is a healthy substitute for sugar but diabetics may occasionally enjoy a jaggery laced treat, however frequent use is certainly not recommended.

6 SURPRISING FACTS ABOUT DIABETES AND THE KIDNEYS

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Did you know that diabetes is the leading cause of kidney failure? Diabetes is a leading risk factor for kidney disease and is characterized by high levels of blood sugar. It occurs when your body does not make enough insulin, a hormone that regulates the amount of sugar in your blood, or cannot use normal amounts of insulin properly. High blood sugar levels have a damaging ripple effect in many parts of your body, causing harm to the kidneys. In honor of November being Diabetes Awareness Month, here are6 surprising facts about diabetes and the kidneys:

  1. Diabetes accounts for 44% percent of new cases of kidney failure and more than 35% of people aged 20 years or older with diabetes have chronic kidney disease. Controlling blood sugar levels is a key factor in protecting the kidneys and preventing or slowing kidney disease. Controlling high blood pressure is also important.
  2. Prediabetes can damage the kidneys. Prediabetes refers to the beginning stage of diabetes also called the precursor stage. At this point, blood sugar levels are not normal, but not quite at the point of having diabetes. Because people with prediabetes often do not experience any physical signs of the disease, regular check-ups are very important. The A1C (A-one-C) test is an abbreviation for hemoglobin A1C. This test measures your average blood glucose over the last 3 months. An A1c test between 5.7 and 6.4 percent indicates that you may have prediabetes. When a person has prediabetes, it is still possible to reverse the symptoms by losing weight. Changing your diet and exercise habit can make a big difference when it comes to preventing type 2 diabetes and protecting the kidneys!
  3. Protein in the urine is the earliest sign of kidney disease in those with diabetes and prediabetes. It’s easy to detect protein in the urine, but you need to know to look for it. A urine test should be done on an annual basis in all people with diabetes, so ask your healthcare practitioner to check your urine for “albuminuria.” The National Kidney Foundation also offers free kidney health screenings across the country to check for protein in the urine through its KEEP Healthy program. Find KEEP Healthy event near you!
  4. Diabetes injures the small blood vessels in the kidneys. When the blood vessels in the kidneys are injured, the kidneys cannot clean the blood properly and the body will retain more water and salt than it should. This can cause weight gain and ankle swelling, as well as waste materials building up in your blood. Diabetes can also damage blood vessels throughout the body, affecting not only the kidneys, but other organs and tissues such as skin, nerves, muscles, intestines and the heart. Damaged blood vessels can lead to high blood pressure and rapid hardening of the arteries, which can further harm the kidneys.
  5. Diabetes can damage the nerves in your body. This can cause difficulty in emptying your bladder and the pressure resulting from your full bladder can back up and injure the kidneys. Also, if urine remains in your bladder for a long time, you can develop an infection from the rapid growth of bacteria in urine that has a high sugar level.
  6. High triglyceride levels place you at increased risk for developing diabetes and prediabetes.Triglycerides are a form of stored fat found in the blood. A test for triglycerides is typically part of the panel you receive to test your cholesterol and other blood lipids. If after a routine blood test, your healthcare practitioner told you that you have high triglycerides, you are at an increased risk for developing diabetes and prediabetes as well as forms of heart disease. High triglycerides are also common in those with kidney disease, so this blood test should be on your radar.