Optimizing Sleep with Diabetes

If you are like a third of American adults, you are probably not getting enough sleep or quality sleep. When I was younger, I used to envy those who thrived on five hours of sleep (or claimed they did) but now, I wish I could sleep more so I can feel more vibrant during the day. If you have diabetes, proper rest is critical so in this blog, I’ll share evidence and tips on the importance of sleep in diabetes management.Did you know that lack of sleep (less than seven hours per night) can have the following negative impacts:Make you hungrier and more likely to reach for caloric foods that are high in sugar, fat and carbs. I remember the desperately needed pizza runs during college while studying/cramming through the night – which led to the “freshman 15”. Lack of sleep decreases hormones promoting satiety and/or increases hormones promoting hunger so you get a double whammy of eating more and not being satisfied.Studies have shown the impact of sleep deprivation on Increased insulin resi...

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Managing Mood with Diabetes

Managing diabetes is no easy task – it requires making concerted changes to your daily routine including diet (what to eat and avoid), exercising and moving more and eliminating bad habits (smoking, excess alcohol and disruptive sleep). These changes can be mentally draining and one of the reasons why people living with diabetes (Type 1 or 2) are at increased risk for anxiety, stress and depression. So in this blog, I’ll share some evidence-based self-care tips to keep your spirits up while managing diabetes. Aromatherapy Essential oils have been widely used for centuries for managing stress, anxiety and depression and are effective due to their ability to access the area of the brain that impacts mood. Research indicates that smells are first processed by the olfactory bulb in the nose which has direct connections to the areas of the brain that are associated with emotion and memory (the amygdala and hippocampus). Also, this study demonstrated the efficacy of lavender oil on sleep qua...

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Best Exercises for Diabetes & Pre-Diabetes

If you have diabetes or pre-diabetes, you’ve probably heard from your physician about the importance of a good diet and regular exercise. Consistent body movement (which goes beyond walking to the fridge) will help boost energy, better manage blood sugar levels, reduce insulin needs, manage stress, improve your mood and promote better sleep. If you’re like me and have glucose management issues, the temptation to sit on the couch after a long day is often overcome by my uplifted mood and energy level after a brisk walk or workout. So here are some of the best exercises to engage in. Aerobic dance Dancing not only provides a physical workout but boosts your memory with the mental work required to remember steps and sequences. Have you tried Zumba? It’s a form of dance that’s a fun way to increase physical activity, lower blood sugar and reduce stress. In this study, a 16-week Zumba dance class program improved markers of health and fitness in Type 2 diabetic or overweight women. Here’s a...

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Mastering Diabetes Naturally

I have been listening to the Food Matters Total Wellness Summit online and one of the interviews was with the two authors of the New York Times bestselling book Mastering Diabetes. Cyrus Khambatta and Robby Barbaro have degrees in nutritional biochemistry and public health (respectively) and are both Type 1 diabetics with firsthand experience on the nutrition protocol they researched and found to be optimal for reversing insulin resistance. Based on their research, the authors promote a primarily plant-based diet with emphasis on whole foods with nominal good fats. Here are the highlights: Key contributing factors for diabetes in the western world, especially for Type 2 diabetes:There is a lot of misinformation and also too much information that is conflicting which breeds apathy for the consumer and lack of motivation to make changes. It’s important to note that both forms of diabetes (Type 1 or 2) are unified by insulin resistance.The American living environment is not set up for suc...

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Metabolic Dysfunction and How It Can Cause Diabetes and Chronic Diseases

I listened to another fascinating (albeit long) podcast on the Broken Brain series on how out-of-control blood sugar can cause belly fat, brain fog and chronic disease. Dr. Casey Means was the guest and she is a Stanford-trained doctor and associate editor of the International Journal of Disease Reversal and Prevention. Her mission is to reverse the epidemic of preventable chronic disease by empowering individuals with personalized tools (i.e. continuous glucose monitors – CGM) that promote sustainable dietary and lifestyle choices. As a pre-diabetic myself, I have been using some of these tools to monitor how my body responds to my diet and activities of daily living. I was quite shocked at what I learned from a month’s use of a CGM and if this blog speaks to you, it may be something you may want to discuss with your doctor.

Here are the highlights from the podcast:

We make energy from converting sugar and fat and this metabolic process is a core fundamental pathway of every ...

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5 Surprising Superfoods to Fight Diabetes

I hope you’ve read my earlier blogs on superfoods to fight diabetes/pre-diabetes. It’s good to know that there are many options out there to establish a healthy eating plan to control blood sugar/insulin and manage weight. Here are five more ordinary superfoods that are extraordinary for staving off/managing Types 2 diabetes. And even if you are not a pre-diabetic/diabetic, you can easily incorporate these key elements into your daily diet for a healthy lifestyle. Dark Chocolate Good news if you are a chocolate fan! Did you know that consumption of dark chocolate which is rich in flavonoids can improve your mood and add antioxidants while providing you with a satisfying and appetite-suppressing treat? In a recent study, parameters of lipid and glucose metabolism (cholesterol, LDL, triglycerides, waist circumference) improved after six months of daily intake of dark chocolate. Cocoa, the key ingredient in chocolate, contains antioxidant flavonoids which means they can reduce inflammatio...

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Surprising Ways to Help Fight Diabetes

In my first blog of this series, I wrote about common herbs and spices for fighting diabetes. Here, I will highlight ordinary superfoods that are quite extraordinary for controlling glucose, insulin and staving off/managing Types 2 diabetes.

Apple Cider Vinegar

Did you know that drinking some apple cider vinegar before meals and at bedtime has been shown to lower post-meal glucose levels by 34%? Vinegar slows the absorption of carbohydrates into the blood or slows the breakdown of starches into sugars. The study also showed that vinegar increases insulin sensitivity, similar to metformin, a common diabetes drug. This study showed that consuming vinegar at bedtime reduced fasting blood glucose in the morning. This is great news for me as I tend to have a higher faster blood glucose level in the morning.

Top Tip: I love to add a tablespoon or two of apple cider vinegar to my morning cup of water (8oz) with a flavored electrolyte tablet or to my sparkling water (I’m a fan of P...

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Dr. Daniel Amen Podcast Review: Memory Rescue – How to Stop Alzheimer’s & Dementia

Dr. Daniel Amen is one of the leading authorities on brain health – he is a physician, founder of Amen Clinics and BrainMD, a double board-certified psychiatrist and nine-time New York Times bestselling author.  I found this podcast easy to listen to with great tips from his Memory Rescue book (published in 2018) on how to take control of your brain. Here are the key highlights: Alzheimer’s disease is expected to quadruple in the next 35 years. What most people don’t realize is that this disease starts decades before symptoms appear. Based on imaging studies, a 59-year-old woman diagnosed with Alzheimer’s most likely had negative changes to her brain in her twenties. There is also no known cure on the horizon and it is estimated that 50% of people 85 or older will be diagnosed with it.  This may be a cause for people not wanting longevity in their life!   Depression has increased by 400% since 1987 and it now affects 50 million Americans. It is also a major risk factor for Alzheimer’s....

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5 Natural Approaches for Managing Diabetes

In the United States, an estimated 30 million adults live with diabetes. This chronic illness can take a toll on individuals and families, with frequent doctor’s visits, medication costs, and dietary restrictions. Still, there are a number of natural remedies that can assist people with diabetes with the daily management of their condition. Nutritional supplements and mind-body practices hold promise for helping individuals with diabetes stay on track and even reduce symptom severity.This article details five natural, research-based remedies for individuals with diabetes. Below you’ll find information on the benefits of two dietary components: cinnamon and fiber, as well as the mind-body practices of Qi Gong, acupuncture, and yoga. Continue reading to learn about the simple steps you can take toward the prevention and management of diabetes.Nutrition and Dietary SupplementsNutritional supplements are a common approach to the natural prevention and management of a number of conditions, ...

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12 Superfood Spices and Herbs that Fight Diabetes

In the first of a multi-part series, I’m going to share strategies to fight or prevent Type 2 diabetes. In this blog, I’ll highlight the anti-diabetic activity of some common herbs and spices that have been more widely studied. The major effects noted were a reduction in hyperglycemia, reduction in hyperlipidemia, and regulation of insulin secretion.  Here is the list along with easy ways to incorporate these superfoods into your diet:Anise – Anise seeds are rich in phenolic compounds like apigenin and luteolin and have been shown to possess potent anti-oxidative and diabetic properties. I rarely use this herb for cooking but prefer to consume it in a tea form – here’s one to try:Celebration Herbals Organic Herbal Tea Caffeine Free Anise SeedBasil – The high polyphenol and flavonoids content showed a strong positive correlation for slowing the digestion of carbohydrates and delaying glucose absorption, resulting in a smaller and slower rise in blood glucose levels. I love using fresh b...

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