But research shows this mineral plays a surprisingly important role in type 2 diabetes — and it’s one that’s often overlooked.

Magnesium is involved in over 300 enzymatic reactions in the body, including those critical to how insulin works. It helps regulate glucose uptake into cells, influences insulin sensitivity, and supports vascular health.

Yet studies show that people with type 2 diabetes often have lower magnesium levels — both inside their cells and in circulation — especially when blood sugar control is poor.

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Why magnesium matters in diabetes

When magnesium levels drop, insulin can’t do its job as effectively. That means cells don’t take in glucose efficiently, worsening insulin resistance and raising blood sugar levels.

This cycle can create further magnesium losses, particularly through the kidneys, leading to an ongoing deficit.

Over time, low levels have been linked not only to worsening diabetes but also to complications like high blood pressure, kidney dysfunction, arrhythmias, and even cognitive decline.

The two-way connection—and what to do about it

So, does low magnesium cause diabetes, or does diabetes cause low magnesium? The answer is both.

A diet too low in magnesium can impair insulin action, increasing the risk of diabetes, while diabetes itself promotes magnesium loss. This two-way relationship means that people with diabetes are especially vulnerable to deficiency, and people who are deficient are at higher risk of developing diabetes.

Some research suggests magnesium supplements can improve fasting glucose, insulin sensitivity, and blood vessel function, but results aren’t consistent.

That’s likely because not everyone with diabetes is magnesium-deficient to begin with, so supplement studies may dilute the true effect.

The American Diabetes Association does not currently recommend routine supplementation for blood sugar control. More research is needed before magnesium supplements can be broadly prescribed as a diabetes therapy.

What we do know is that magnesium-rich diets consistently lower the risk of developing type 2 diabetes and metabolic syndrome.

People who consume more magnesium-rich foods — nuts, seeds, legumes, leafy greens, and whole grains — tend to have better insulin sensitivity, lower inflammation, and a reduced risk of progressing from prediabetes to diabetes.

These foods also deliver other protective nutrients, like fiber, antioxidants, and plant sterols, that work together to support metabolic and cardiovascular health.

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Food first, supplements if needed

It’s important to note that magnesium from food is safe and doesn’t carry the risks associated with high-dose supplements.

Too much supplemental magnesium — especially in forms like magnesium oxide, carbonate, or chloride — can cause diarrhea, nausea, or abdominal cramps.

Extremely high doses can even lead to toxicity, with dangerous effects on heart rhythm and blood pressure. Supplements can also interact with common medications, including antibiotics, diuretics, and some acid reflux drugs.

That’s why the best approach is food first. Spinach, pumpkin seeds, black beans, almonds, edamame, and whole grains are all excellent sources.

If a supplement is considered, it should only be done under medical supervision, especially for people with kidney disease or those taking multiple medications.

The bottom line

Magnesium isn’t a cure for diabetes, but it is a nutrient that plays a critical role in how insulin works and how blood sugar is managed.

Ensuring your diet includes magnesium-rich foods is a safe, natural, and impactful way to support glucose control and protect against complications. Supplements may help in some cases, but food remains the most reliable and safest source.

At Step One Foods, many of our products naturally deliver magnesium along with other nutrients that support cholesterol, blood sugar, and vascular health. That’s because they’re made with ingredients naturally rich in magnesium — like oats, nuts and seeds, legumes, dried fruit, and even dark chocolate. By eating real food in the right combinations, you can take meaningful steps toward better outcomes.

The post Magnesium’s overlooked link to type 2 diabetes appeared first on Easy Health Options®.

And if you haven’t heard about it yet, you need the facts.

Known as metabolic syndrome, it’s actually a cluster of symptoms including high blood pressure and blood sugar, abdominal obesity and abnormal levels of triglycerides and cholesterol.

And once any of the symptoms gets supercharged, it tips you over into heart disease.

Now though, Brazilian researchers believe they have found a potent weapon in the fight against metabolic syndrome — an Amazonian fruit with a mouth-puckering taste that could put a halt to drivers of the condition.

Here’s what they found…

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The secret’s in the phenolic compounds and fiber

The fruit is known as the Jaboticaba berry, which is native to the Brazilian Atlantic Rainforest and is usually thrown away because the tannins in it make it too sour to eat.

However, the fruit is also rich in two things that make it a potential health powerhouse: phenolic compounds and dietary fiber.

So those Brazilian researchers decided to pit the fruit against metabolic syndrome in the bid to save hearts and lives.

And as it turns out, they got more than they ever hoped for.

After dividing 49 patients with metabolic syndrome and obesity into two groups — one where participants took jaboticaba peel powder for five weeks, while the other group took a placebo — there was a clear winner…

“The main benefits of taking the supplement were lower post-prandial glycemia (blood sugar after meals) and less inflammation,” said lead author and professor, Mário Roberto Maróstica Junior.

“Blood sugar typically rises after meals even in healthy people, although it soon returns to normal in these cases. Something that can lower blood sugar levels after meals is interesting because it helps people control this variable over time and live a healthier life.”

It also lessens the risk of developing insulin resistance, considered a driver of metabolic syndrome. When blood sugar spikes often, the pancreas produces too much insulin and the body stops responding to it. Type 2 diabetes isn’t usually far behind.

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A local source of phenols and fiber

The good news is that you don’t have to travel to the Brazilian rainforest to find a berry that’s packed with phenolic compounds and fiber like the Jaboticaba berry.

In fact, those compounds, including anthocyanins, and their rich levels of fiber is why other berries have a powerful effect on blood sugar and metabolism, including:

• Fermented Aronia Berry — shown to naturally lower the amount of sugar entering your bloodstream after you eat
• Blueberry — shown to provide support against insulin resistance
• Acai berry — shown to help provide free-radical protection and support normal blood sugar levels

Previous studies have shown people who consume the most anthocyanin-rich foods were least likely to have chronic inflammation — which has long been associated with metabolic syndrome and blood sugar problems.

Berries also contain flavones, also a phenolic compound, shown to improve levels of a protein (adiponectin) which helps regulate a number of metabolic processes including glucose levels.

This time of year you can find plenty of berries at your local farmer’s markets — along with plenty of other health-promoting fresh organic fruits and vegetables

Sources:

Jaboticaba peel reduces inflammation and controls blood sugar in people with metabolic syndrome — EurekAlert!

The post The Amazonian fruit ‘prescription’ that tames blood sugar appeared first on Easy Health Options®.

But I have friends who’ve complained to me that they’ve really cut back and still have problems keeping their blood pressure closer to where their doctors want to see it.

The truth is, there’s something else that looks remarkably similar to salt, which can secretly sabotage your blood pressure readings in surprising ways.

I’m talking about sugar.

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Added sugar adds up to high blood pressure

Scientific studies are now linking the consumption of added sugar in the diet to an increased risk of high blood pressure.

They say that not only can sugar affect your blood vessels, but it can also exacerbate health conditions that drive blood pressure problems.

Three blood pressure issues caused by sugar include:

#1 – Narrow blood vessels

One way sugar leads to high blood pressure is by increasing levels of a waste product, called uric acid, in the body. When the level of uric acid goes up, the production of nitric oxide (NO) in your blood vessels goes down. That’s a problem in several ways…

For starters, NO is a compound the body produces that signals blood vessels to relax and allow normal blood flow. Without that signal, blood vessels constrict and blood pressure rises.

It also causes blood vessels in the kidneys to constrict. This sets off a cascade of actions, including the activation of the renin-angiotensin-aldosterone system (RAAS), which regulates blood volume and electrolyte balance. This leads to the retention of sodium and water, which increases blood pressure.

You may be aware that uric acid is associated with the painful condition known as gout. But you may not know that people with gout have an increased risk of stroke.

#2 – Reduced insulin sensitivity

Additionally, a diet high in sugar can lead to insulin resistance. In turn, as cells become less sensitive to insulin, the body makes even more of the hormone to keep your blood sugar balanced. This increased insulin accelerates sodium and water retention, in turn raising blood volume and blood pressure.

If that weren’t enough, reduced insulin sensitivity is linked to inflammation, which can lead to high blood pressure by damaging blood vessel linings and causing arterial stiffness.

#3 – Weight gain and metabolic problems

Finally, as we’re all too well aware, eating too much sugar can cause weight gain, especially around the midsection. Sadly, belly fat is a key indicator of metabolic syndrome, increasing the risk of heart disease and high blood pressure.

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Avoiding sugar isn’t so easy

While sugars that occur naturally in whole foods, like fruit, are far less likely to skyrocket your blood pressure, it’s the hidden added sugars that can get you.

The American Heart Association lists these foods as the most common sources of added sugar, so start by avoiding these:

• Regular soft drinks
• Sweetened tea and coffee
• Energy drinks 
• Fruit drinks
• Candy
• Ice cream
• Sweetened yogurts 
• Flavored and/or sweetened milk
• Breakfast cereals and bars

And remember, added sugars hide under many names, including the “ose” ones like high-fructose corn syrup and sucrose, as well as molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit juice concentrates.

Steady support for blood pressure

Who doesn’t have a sweet tooth? I’m a health researcher, but I’ll be the first to raise my hand.

I don’t indulge often, but there are times when it’s just not easy to turn down dessert or pass up the cream and sugar in my coffee. That’s why I have a secret antidote…

Beets.

I realize eating beets regularly is an acquired taste. But beetroot juice is pretty tasty. Drinking it regularly helps my body produce a steady stream of NO, even when I splurge on dessert.

In a 2008 study, drinking 8 ounces of beet juice lowered subjects’ blood pressure by 10mm Hg (a ten-point drop in blood pressure).

This is not surprising, since the dietary nitrate in beets breaks down into NO to signal my blood vessels to do the job they’re meant to do: support oxygenated, nutrient-rich vascular flow to every organ in my body.

Now, yes, beets contain sugar. However, it’s natural sugars, not added sugars. The antioxidants, fiber and nitrates content still make beets a healthy option for sustaining NO production. And concentrated beet powder generally has less sugar per serving than whole beets or beet juice.

Sources:

This Everyday Ingredient Could Be Raising Your Blood Pressure—and It’s Not Salt – Health

The post 3 ways this ingredient raises blood pressure—and it’s not salt appeared first on Easy Health Options®.

Aspartame was touted as both sweeter and safer than saccharine, which was a possible carcinogen. But it didn’t take long for scientists to link aspartame to cancer as well as to anxiety.

And unbelievably, aspartame actually makes your body store more belly fat.

Every time a new sweetener comes on the market, it’s hundreds of times sweeter than the previous one. That’s to convince you to try it and get hooked on it.

But any artificial sweetener you can name turns healthy gut bacteria rogue, making you a sitting duck for disease and deadly infections.

Now the next generation of sweeteners is here. But proceed with caution. This one is not only toxic, you may never even know it’s there…

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Neotame: a clear and present danger to your gut

A study at Anglia Ruskin University in England found that neotame attacks the human gut in a one-two punch.

“Our studies indicate that neotame causes an increase in stress signaling in our human cells which reduces the amount of junctions that hold our cells together in a tight barrier,” Havovi Chichger, PhD, BSC, associate professor in biomedical science at Anglia Ruskin University, said in an interview with Medical News Today. 

Weakening the gut barrier causes the leaking of materials from the gut into the blood. This describes a condition known as leaky gut.

The damage to the gut can lead to irritable bowel syndrome (IBS), and because the gut lining becomes permeable, bad bacteria can move into the bloodstream and lead to sepsis.

Not only that, but the disruption it causes in the microbiome could lead to metabolic disease including insulin resistance.

Shockingly, Dr. Chichger stressed that even in concentrations 10 times lower than the acceptable daily intake her team saw the breakdown of the gut barrier and bacteria shift to damaging behavior.

This new research into neotame builds on previous work by Dr. Chichger which discovered that saccharin, sucralose, and aspartame could cause similar damage in the gut.

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Quick and disturbing facts and safer alternatives

You’re probably pretty convinced this sweetener is something you should avoid. But it may not be so easy.

It is sold under the brand name Newtame®. But since it is about 8,000 times sweeter than sugar, such a small amount is used in products that it may not be required to be listed on ingredient labels.

Here are more quick facts about Neotame that may help you…

• It’s found in sugar-free drinks and chewing gum as well as some foods, including yogurts and especially baked goods. It’s also used as a table-top sweetener for hot drinks, like coffee and tea.
• Neotame enhances or extends the sweetening and flavoring properties of some flavors, especially mint — so steer clear of mint-flavored gums, lozenges or candies.
• It often has a mild aftertaste similar to licorice.
• To avoid it, you need to avoid anything advertised as sugar-free.
• Monsanto (yes, that Monsanto!) was behind the discovery and development of neotame.

Instead of reaching for artificial sweeteners that are devoid of nutrition and directly cause damage to your body, lean towards naturally healthier choices…

Stevia. Not only is this plant-derived sweetener 200 times sweeter than sugar (so you don’t need much), it also has been shown to benefit obesity, diabetes, hypertension and high cholesterol — all conditions associated with metabolic syndrome. It’s considered safe for diabetics. Just read your label to be sure the brand you buy contains no added erythritol.

Raw honey is honey that’s been taken from the hive, strained to remove beeswax, then bottled and sold. It hasn’t been pasteurized or processed, so it still has all its natural vitamins, enzymes and phytonutrients.

Yacon syrup is derived from a root vegetable similar to a sweet potato. It’s considered good for people with diabetes because is contains fructooligosaccharides (FOS) — a type of starch (inulin) that isn’t digested, so it shouldn’t raise blood sugar. However, people who are on a FODMAP diet should avoid it. It may also cause upset stomach, gas and nausea in some.

Coconut palm sugar has a low glycemic index but should be treated like sugar because it contains the same amount of calories and carbs.

Blackstrap molasses. Perhaps the most nutritious sugar substitute of all, organic blackstrap molasses is rich in copper, calcium, iron, potassium, manganese, selenium, and vitamin B6. It is low glycemic but people with diabetes should only use in moderation. Make your own brown sugar substitute for baking by using 2 tablespoons for each ½ cup of coconut sugar in a food processor.

Bananas, figs, dates, raisins and no-sugar added apple sauce are also great ways to naturally sweeten a recipe, get a little extra fiber and plant nutrition.

Sources:

Artificial sweetener has potential to damage gut — Eureka Alert

The artificial sweetener neotame negatively regulates the intestinal epithelium directly through T1R3-signaling and indirectly through pathogenic changes to model gut bacteria — Frontiers in Nutrition

Artificial sweetener neotame may have potential to damage gut, lead to IBS — Medical News Today

The post The hidden sweetener tied to IBS, sepsis and insulin resistance appeared first on Easy Health Options®.

But even worse, for some women, the transition can also mean that higher risks for heart attack and stroke are just around the corner.

Now, researchers from the University of Texas Southwestern Medical Center have discovered just how menopause is linked to the number one killer of women.

The good news is that, by understanding the risks, women everywhere can have a better shot at a long, heart-healthy life.

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Your heart on menopause

Many people still think of cardiovascular disease as “a man’s disease.” But in truth, it’s the biggest killer of women, responsible for approximately 40 percent of all deaths.

Research has already shown that the risk of heart disease in women rises sharply after menopause.  Though it’s not been clearly understood why. However, we do know that negative changes in blood fats (or lipids) may play a role since they tend to occur during the perimenopause period.

Sadly, scientists had only looked into the most basic lipid tests in women (think LDL, known as bad cholesterol, HDL or good cholesterol and triglycerides), so we haven’t had all the facts.

Luckily, that’s changed thanks to a Texas research team that delved into advanced lipid problems in menopausal women, including what are known as lipid subfractions and particle numbers, which have been shown to be far better at predicting cardiovascular disease.

Advanced tests reveal threat to menopausal hearts

The researchers performed these top-tier blood tests on over 1,240 pre-, peri- and postmenopausal women and another 1,340 plus men for comparison. They then followed up for approximately seven years.

What they discovered was this:

• A big increase in “bad cholesterol.” All three female groups had an increase in LDL-P (the number of bad cholesterol particles) compared to men, but the greatest percent change was found to be between peri and post groups at 8.3 percent. LDL-P is a hidden risk for cardiovascular disease.
• A loss of “good cholesterol.” Compared to men, postmenopausal women had the greatest percent change of HDL-P (the number of good cholesterol particles) with a negative change of 4.8%. When HDL-P count is low, you are trending towards insulin resistance and a greater risk of heart attack and stroke.
• Negative changes for blood vessels. Small-dense LDL had a greater percentage change in the peri-menopausal group compared to men, with a change of 213%. This percent change is ~15% higher than both pre- and post-menopause groups.  Smaller LDL-P size can more easily enter the blood vessel wall and cause heart disease. Worse, small dense LDL can more easily get into the artery wall, leading to arteriosclerosis.

“We found that menopause is associated with adverse changes in lipoprotein profiles, with the most pronounced changes found to be in increases in ‘bad’ LDL-particles and subfractions observed for peri-menopausal women,” said study author Dr. Stephanie Moreno. “When looked at together, these changes could help explain the increase of cardiovascular disease in postmenopausal women and help determine if earlier interventions are warranted.”

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Be proactive about your heart risks

One out of three U.S. adults has some form of heart disease. Yet, approximately 50% of people who experience a heart attack have “normal” cholesterol results.

If you’ve made the transition to menopause, or soon will, ask your doctor about these advanced blood tests. It makes sense to use the most accurate and predictive testing for risk assessment — especially now that we know the transition to menopause can drive your lipid values into the danger zone.

It also makes sense to stay on top of the latest developments about women’s heart health. For example, scientists have found that beets can give back some of the heart protection that menopause steals…

In experiments with postmenopausal women who drank beetroot juice, researchers saw such improvements in blood flow, and determined if the level of improved blood-vessel function could be maintained over the postmenopausal years — it could significantly reduce the risk to women’s heart health.

Why beetroot juice?

When a woman’s estrogen production tanks, so does the level of nitric oxide (NO) normally produced by her body. Beets help ramp it back up. NO is a signaling molecule in the endothelial cells that line the walls of our arteries. NO functions as a powerful vasodilator and an essential regulator of the cardiovascular system.

It’s important to know, though, that concentrated beet powder generally has much less sugar per serving than whole beets or beet juice.

Sources:

Menopause potentially linked to adverse cardiovascular health through blood fat profile changes — EurekAlert!

Associations Between High-Density Lipoprotein Particles and Ischemic Events by Vascular Domain, Sex, and Ethnicity: A Pooled Cohort Analysis — Circulation

The post The menopause link to 40% of deaths in women appeared first on Easy Health Options®.

The main reason it’s top of mind is that at least one-third of all American adults have it.

If you’re one of them, you face an elevated risk of stroke, kidney disease and dementia, just to name a few dangerous conditions it can lead to.

Recently, researchers have uncovered another neurological condition they believe is strongly associated with MetS — one that steals both your body and your mind.

Here’s more about that discovery, and how you can keep MetS from wrecking your life

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Components of MetS linked to Parkinson’s symptoms

In a large-scale study, an international group of researchers has determined that having metabolic syndrome was tied to a greater risk of Parkinson’s disease.

The study followed 467,200 subjects over a period of almost 15 years. In participants with MetS, there were 5.21 new cases of Parkinson’s per 10,000 person-years; in those without MetS, only 4.87 new cases.

While the researchers acknowledge that some of these people may have had a genetic predisposition toward Parkinson’s, they still identify several potential mechanisms by which MetS may lead to Parkinson’s.

First, the individual components of MetS, including hypertension, high blood triglycerides and high blood sugar, may each contribute to insulin resistance, oxidative stress and chronic inflammation. All of these, in turn, may lead to changes in neuroinflammation, but insulin resistance especially has a long history of harming the brain.

Second, hypertension and high fat in the blood can lead to white matter lesions in the brain, which may further contribute to the development of Parkinson’s symptoms.

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How to avoid MetS

It’s clear that MetS is a lot more than just being overweight and having high blood sugar.

But there are clues you can follow even before you measure your waist or take your blood pressure:

• You crave carbs and sweets
• You’re tired and sluggish, no matter how much sleep you get
• You put on weight easily, but have a hard time losing it
• You feel sluggish after eating
• Your blood pressure is rising steadily over time
• Your LDL (“bad”) cholesterol keeps climbing

Anything you can do to keep from developing this syndrome will lower your risk of any number of life-threatening conditions.

So where do you start?

Maintain a healthy weight through your diet and physical activity. You may want to consider a Mediterranean diet or its first cousin, the MIND diet. Both diets have been shown to delay the onset of Parkinson’s and prevent MetS.

Control blood sugar. If you have prediabetes or type 2 diabetes, follow your doctor’s recommendations for managing blood sugar levels.

Manage cholesterol. Maintain healthy cholesterol levels by eating a heart-healthy diet and, if needed, taking cholesterol-lowering medications.

Limit alcohol intake: Excessive alcohol consumption can contribute to metabolic syndrome.

Get regular sleep: Aim for 7-9 hours of quality sleep each night.

Talk to your doctor. If you have a family history of MetS or any of its components, or if you are at high risk, talk to your doctor about preventive measures.

Sources:

Parkinson’s Risk Rises With Metabolic Syndrome  — Medpage Today

Metabolic Syndrome and Incidence of Parkinson Disease — Neurology

The post The surprisingly common syndrome linked to Parkinson’s appeared first on Easy Health Options®.

However, more often than not, I feel I have to skip over my preferred side dish to avoid carbs, eat healthier and keep my blood sugar in the green zone.

But what if I told you that a new study is providing good news for potato lovers like me everywhere — revealing that there is a way to eat potatoes, without significantly impacting your diabetes risk.

And it’s even offering insight into just how often it’s okay to go all out and enjoy some French-fried goodness…

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Boiled, baked, mashed or fried, oh my!

Scientists reported in the BMJ that while past research had linked eating potatoes to an increased risk of blood sugar problems, no one had ever determined if how the potatoes were prepared made a difference to that risk.

So they set out to fill that gap in our nutrition knowledge…

To begin, they analyzed data collected over a 40-year period from 205,000 health professionals who participated in three extensive U.S. studies conducted between 1984 and 2021. These participants were free of diabetes, heart disease or cancer when it started, and completed detailed food questionnaires every four years.

After measuring the risk of type 2 diabetes based on the intake of different preparation methods of potatoes — boiled, baked, or mashed versus French fries — here’s what they found…

• Eating three weekly servings of total potatoes increased the risk of type 2 diabetes by 5%.
• However, eating French fries three times a week skyrockets that risk to 20%.

All in all, they say that choosing baked, boiled or mashed potatoes was not associated with a significantly increased risk. But you might think twice or thrice about having French fries three times a week.

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Wise choices keep your risk low

This means keeping potatoes on the menu — especially if your guilty pleasure is creamy mashed potatoes or a baked potato with a pat of butter and topped with chives — doesn’t present a significant threat.

It also appears that the risk of diabetes is most significantly impacted by French fries when consumed three times a week. That means you may still be able to indulge once a week without losing control of your blood sugar.

So what could you replace those other two servings of fries with to help keep your type 2 diabetes odds low?

The researchers found that substituting baked, boiled, or mashed potatoes with whole grains lowered diabetes risk by 4%. But replacing French fries with whole grains lowered it by 19%.

You know what else would make for a great substitution? Berries.

• Previous studies have shown that people who consume the most anthocyanin-rich foods, like berries, are least likely to experience chronic inflammation, a condition long associated with metabolic syndrome and blood sugar issues.
• Berries also contain flavones, a phenolic compound, shown to improve levels of a protein (adiponectin) which helps regulate several metabolic processes, including glucose levels.
• Some berries, such as the Amazonian Jaboticaba berry, can help lower postprandial glycemia (blood sugar levels after meals).
• Best of all, most berries are antioxidant powerhouses. That’s a big deal because antioxidants guard against the development of diabetes. They support overall glycemic control by improving insulin sensitivity and slowing carbohydrate digestion.
• Berries are also excellent appetite suppressants.

So, don’t be afraid of the potatoes, as long as you choose good substitutes to keep your French fry habit to one or fewer servings a week. And when you do eat fries, make them at home. This video from America’s Test Kitchen shows how to make them from scratch in an air fryer.

But, whatever you do, steer clear of rice. The researchers found that white rice, as a substitute for potatoes, increased type 2 diabetes risk.

Sources:

What scientists discovered about french fries and diabetes — ScienceDaily

The post What you need to know about French fries and diabetes appeared first on Easy Health Options®.

Meat? Alcohol? Salt? Sweets?

That’s what we’ve been told over the years. I don’t know about you, but I’d like a little more proof before I restrict myself further — and we just may have it…

If you want to improve your heart health in as little as eight weeks, there’s one diet that you should be following.

But according to a Stanford professor, even taking a shot at it can have significant benefits.

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Twin study puts food on the line

Although mounting evidence appears to indicate that meat can wreak havoc on your ventricles, arteries and heart function and that eating less meat improves cardiovascular health, scientists working to prove this have had a hard time accounting for differences in genetics, upbringing and lifestyle choices in their subjects.

But in a study with 22 pairs of identical twins, Stanford researchers have eliminated these obstacles and have proven that a vegan diet improves heart health in an incredibly short amount of time…

An eight-week trial was conducted in the spring of 2022. The participants were 22 pairs of healthy identical twins selected from the Stanford Twin Registry, a database of twins who have agreed to participate in research studies.

One twin from each pair was assigned either a vegan diet or an omnivore diet.

Both diets were healthy. Both were full of vegetables and fruits, legumes and whole grains and free of sugars and refined starches. While the vegan diet was entirely plant-based, the omnivore diet included chicken, fish, eggs, cheese and dairy products.

Anyone can follow this diet for a healthier heart

During the first four weeks, a meal service delivered 21 meals per week — seven breakfasts, lunches and dinners. For the remaining four weeks, the participants prepared their own meals.

During the first four weeks, participants with a vegan diet had significantly lower low-density lipoprotein cholesterol (LDL-C) levels, insulin and body weight — all of which are associated with improved cardiovascular health — than the omnivore participants.

“Our study used a generalizable diet that is accessible to anyone because 21 out of the 22 vegans followed through with the diet [in the second four weeks],” says Dr. Christopher Gardner, a professor at the Stanford Prevention Research Center.

“This suggests that anyone who chooses a vegan diet can improve their long-term health in two months, with the most change seen in the first month.”

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The important thing: more plant-based foods

According to Dr. Gardner, the vegan participants did the three most important things to improve cardiovascular health: they cut back on saturated fats, increased dietary fiber and lost weight.

“A vegan diet can confer additional benefits such as increased gut bacteria and the reduction of telomere loss, which slows aging in the body,” he says.

Dr. Gardner himself has been “mostly vegan” for the last 40 years.

But while most people will probably not go totally vegan, Dr. Gardner says that even a small move in the direction of a plant-based diet can improve their health.

“What’s more important than going strictly vegan is including more plant-based foods into your diet.”

Just adding one cup of vegetables a day can lower the risk of heart problems between 12 to 26 percent, according to research.

Tomatoes have been found to lower blood pressure by 36 percent.

And don’t forget fruit. Blueberries contain a heart-protective antioxidant called pterostilbene that has powerful effects on blood pressure.

But if you do want to eat much less meat, the “green” Mediterranean diet is a great start. This version of the traditional Mediterranean diet includes more plant-based foods and lesser amounts of red meat and poultry.

In previous research, the “green” Mediterranean diet helped study participants lose more weight, lower cholesterol and blood pressure and beat insulin resistance in just six months.

If it gets confusing, just follow the advice that cardiologist Dr. Elizabeth Klodas often shares: Eat food. Not too much. Mostly plants.

Sources:

Twin research indicates that a vegan diet improves cardiovascular health — Science Daily

Cardiometabolic Effects of Omnivorous vs Vegan Diets in Identical Twins — JAMA

Blurb: Yes, we know that a vegan diet can make you healthier. But not all of us can stick to it. Not to worry, says a Stanford doctor. Just make a move in that direction, and you can have a stronger heart in as little as 8 weeks!

The post The diet that improved heart health in just 8 weeks appeared first on Easy Health Options®.

If you said, “My skin,” good for you!

Most people don’t think of their skin as an “organ,” like their heart, liver or kidneys — but it absolutely is. What’s more, it’s the most vulnerable.

Think about it: your skin is like a shield between you and the pollutants, ultraviolet radiation, pathogens and toxins you encounter daily. But that’s not all…

When you sweat, that’s your skin regulating your body temperature and excreting waste products. Your skin also synthesizes vitamin D from exposure to sunlight — and that’s the only way to get this essential vitamin other than supplementing.

And what do you do for your skin in return? You might moisturize it during the winter and protect it from the sun during the summer — paying most of that attention to your face or exposed areas.

But if you had a serious skin problem, would you recognize it or know what to do? Here are seven unusual but significant skin symptoms that dermatologists say always warrant a visit to your doctor…

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7 skin changes that require attention

A pimple that bleeds and won’t go away

You’ve had a small bump on your face for several months. It looks like a pimple, only without a head, and it bleeds without being touched. Never let something like this linger for months. It should be biopsied to make sure it’s not skin cancer.

If it is cancerous, Mohs micrographic surgery only removes a layer at a time, so you don’t end up looking disfigured. Each section removed is examined under a special microscope. A dermatologist will stop removing skin when the last piece excised shows no sign of “roots.”

But be warned: if it is a skin cancer, the longer you wait, the deeper the “roots” can go. It’s crucial to remove every bit of it, and if it’s been allowed to grow unchecked, that could definitely leave a scar.

Veins you can see

Factors like hot weather, tight clothing and strenuous exercise can make your veins more noticeable. But if you previously couldn’t see your veins and now they’re prominently noticeable, have your doctor take a look. It could be a sign of deep vein thrombosis. Other key signs include pain, swelling and warmth in the affected body part.

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Strange marks on your nails

Believe it or not, your fingernails are often the best indicators that something is going wrong in your body. Here are three examples:

• Splinter hemorrhages. These crooked red lines resemble splinters under the nail bed and may indicate endocarditis (an often misdiagnosed heart infection that inflames the heart). Splinter hemorrhages occur when tiny blood clots associated with endocarditis damage the small blood vessels under the nail.
• Small red spots under the nail bed. These can be a sign of the autoimmune disease lupus.  
• Also, a dark line running from top to bottom of the nail could be a sign of melanoma of the nail. Check the thumb, index finger, or big toe for this, and get a biopsy if you see any changes.

Skin changes that feel like velvet

Dark, velvety patches of skin might be a condition called acanthosis nigricans, which is often caused by insulin resistance that can lead to type 2 diabetes if left unchanged.

It often shows up in skin creases and folds on the neck, in the armpits, inside the elbows, behind the knees, and on knuckles–and is evidence that elevated insulin levels are speeding up skin cell reproduction.

Skin that glows or shines

A sudden, unnatural sheen to the skin could indicate hormonal changes, skin infections, or even skin cancer. Basal cell carcinoma usually appears in areas exposed to sunlight. It appears as a tiny translucent bump with blood vessels on the surface that may bleed. Basal cell carcinoma is highly curable if detected early. An Australian study found that supplementing niacinamide reduced basal and squamous cell carcinoma risk.

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Itchy palms

If not due to dry winter skin, and if they flare up at night and are not accompanied by a rash, your itchy palms could signal gallbladder issues. To rule this out, it’s important to get blood work done to check your liver function and bile acids. Sometimes itchy palms may be a warning sign of pancreatic cancer.

Skin changes that feel like sandpaper

If your skin is so dry that it’s full of small, rough bumps like sandpaper, you could have a condition called keratosis pilaris, also called “chicken skin.”

The condition is not dangerous and can be treated with moisturizers and prescription creams. However, it could be an indication that you’re predisposed to atopic dermatitis, asthma, and seasonal allergies, so it’s good to identify it early.

Other conditions to watch out for include slow-healing wounds and new sensitivities to products that didn’t cause problems before.

When in doubt, always go to your doctor. “Better safe than sorry” is the rule of thumb here.

Sources: 

12 Weird Symptoms Dermatologists Say You Should Never Ignore — Time

The post 7 skin changes that should never go unchecked appeared first on Easy Health Options®.

One reason is because it’s easy to stick to. In fact, it’s not really a “diet” at all, but more like a lifestyle choice that‘s more about choosing the right foods than restricting what you eat.

But in all of this, there’s more talk about the food and very little about the spices that are typical of Mediterranean cooking, like black cumin, garlic, rosemary, cinnamon, ginger, and fennel.

Rosemary is my personal favorite. But it’s not one of the three that have recently been found to play a powerful role in the fight against diabetes…

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Free radicals 101

You’ve probably heard of free radicals (also known as reactive oxygen species, or ROS), those pesky, unstable molecules that a lot of us carry around due to exposure to cigarette smoke, air pollutants and other toxins.

Free radicals are also an unavoidable result of certain metabolic processes, like those involved in energy production.

That’s why a balance between free radicals and antioxidants is necessary. If free radicals overwhelm the body’s ability to regulate them, a condition known as oxidative stress occurs.

Many diseases can result, or become worse if oxidative stress goes uncontrolled.

Type 2 diabetes is one of them.

Antioxidant spices win at managing blood sugar and A1C

A group of Spanish researchers conducted a meta-analysis (an examination of 77 existing studies) to determine which Mediterranean spices are most beneficial for people with type 2 diabetes in terms of their glycemic profile.

A glycemic profile is like a “snapshot” of a person’s blood glucose fluctuations throughout the day. It shows how well (or poorly) their insulin is working to control their blood sugar.

Reactive oxygen species can compromise a glycemic profile in two ways: they can lead to insulin resistance (insulin is produced but the body does not respond to it as it should), as well as to β-cell dysfunction (insulin secretion is impaired).

“As far as we are aware, this is the first systematic review and meta-analysis aiming to evaluate the effect of aromatic herbs and spices included in the Mediterranean Diet, such as black cumin, clove [and others], on the glycemic profile of individuals with type 2 diabetes,” the study noted.

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The analysis focused on cinnamon, curcumin, ginger, black cumin, saffron, and rosemary.

But three stood out for their powerful effects on different aspects important for blood sugar management:

• Only ginger and black cumin were associated with a significant improvement in A1c (a blood test that measures your average blood sugar levels over the past three months)
• Only cinnamon and ginger were associated with a significant decrease in insulin values (cinnamon is already well-known for keeping blood sugar in check).
• Ginger was the only spice associated with a significant decrease in fasting glucose, A1c, and insulin.

What’s behind these spice benefits?

Spices are at the top of the ORAC (oxygen radical absorbance capacity) scale. The NIH’s National Institute on Aging developed ORAC to quantify a food’s total antioxidant capacity (TAC) — which equates to it strength in fighting off free radicals.

So there you have it. Spice things up and reap the benefits!

Sources:

Ginger, Cinnamon, Cumin Improve Glycemic Control — Medscape

Effect of Aromatic Herbs and Spices Present in the Mediterranean Diet on the Glycemic Profile in Type 2 Diabetes Subjects: A Systematic Review and Meta-Analysis — Nutrients

Free radicals, antioxidants and functional foods: Impact on human health — Pharmacognosy Reviews

The post 3 spices that tackled A1C, fasting glucose, insulin and won appeared first on Easy Health Options®.

No matter what you call it, most of us have experienced those unsettling feelings of dread and anxiety in anticipation of the beginning of another long, busy, likely stressful week.

Even though the feelings may intensify Monday morning, we march on, able to dismiss them — until Sunday night rolls around again.

Unfortunately, it’s a cycle that evidence connects to dangerous physiological processes…

One meta-analysis of data from population statistics found a 19 percent increase in the incidence of confirmed heart attacks and sudden cardiac deaths on Mondays.

Now, another study appears to validate the biological components associated with Monday-related stress…

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Mondays acts as a ‘stress amplifier’

Researchers led by Tarani Chandola of the University of Hong Kong (HKU) wanted to determine whether the association between anxiety and dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis — the body’s central stress response system — was greater on Mondays.

The HPA axis regulates stress hormones, such as cortisol, which can contribute to hypertension, insulin resistance, and immune system dysfunction if they’re chronically elevated.

The researchers took a look at 3,511 adults aged 50 and older living in England who participated in the English Longitudinal Study of Ageing (ELSA). The participants submitted hair samples and were asked about their anxiety levels and on what days they experienced anxiety.

The results were striking. Participants who felt anxious on Mondays showed significantly higher long-term stress hormone levels up to two months later. Their hair samples showed a 23 percent higher level of cortisol compared to peers who were anxious on other days of the week.

What’s more, this “anxious Monday” effect was observed in both working and retired participants. This indicates a deep-seated link between the start of the week and dysregulation of the body’s stress response, one that lingers well after retirement.

Prior research has observed higher cortisol levels on weekdays versus weekends. But this is the first study to single out Mondays as particularly disruptive.

“Mondays act as a cultural ‘stress amplifier,’” Chandola says. “For some older adults, the week’s transition triggers a biological cascade that lingers for months. This isn’t about work — it’s about how deeply ingrained Mondays are in our stress physiology, even after careers end.”

About 75 percent of the Monday effect was due to the greater impact of feeling anxious on Mondays compared to other days.

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Ways to battle ‘anxious Mondays’

The study emphasizes how the anxiety around Mondays can become biologically embedded in our bodies, with chronic stress hormone dysregulation posing long-term cardiovascular risks.

By addressing the stress specific to Mondays, the researchers hope to unlock new strategies to combat heart disease in aging populations.

“The cumulative life course effects of feeling anxious on Monday, to which people do not adapt, suggests the need to identify why some people do not adapt to the Monday effect, while others are more resilient,” the researchers write in the study.

One reason some people may handle their Monday stress better is that they have a system in place to address the beginning of the week. If you find yourself battling the “Sunday scaries,” here are some tips for starting the week off right (and lowering your stress levels in the process):

• Sleep: Make sure you stick to your usual sleep schedule over the weekend. Sleeping in on Saturday and Sunday can disrupt your usual sleep-wake cycle, and that in turn can raise your cardiovascular risk.
• Support your gut. Oscillations of gut microbes throughout the day are crucial for regulating the secretion of stress hormones. An imbalance in the gut microbiome leads to a hyperactivation of the hypothalamic-pituitary-adrenal (HPA) axis.
• Meditation: Try meditating on Sunday evening, even if it’s just for 5 minutes. Meditation can help reduce stress and support your cardiovascular health.
• Exercise: Get some exercise first thing Monday morning. It will help clear your mind, elevate your mood and reduce your stress levels. Plus, it’s great for your heart.
• Fun: Schedule something enjoyable on Monday, whether it’s time for reading your favorite book, having coffee with a friend before work or walking at lunch with office mates. This will help you look forward to Monday instead of dreading it.
• Natural stress-relieving adaptogenic herbs, like holy basil and ashwagandha, are effective at helping balance your system during stressful periods.

Sources:

New research shows Monday stress is etched into your biology — ScienceDaily

Are anxious Mondays associated with HPA-axis dysregulation? A longitudinal study of older adults in England — Journal of Affective Disorders

The post A biological reason to hate Mondays: It’s a stress amplifier appeared first on Easy Health Options®.

It’s a serious disease that can cause blindness, foot amputation, nerve damage and kidney problems, to name a few of the possible long-term effects.

And even though diabetes doesn’t just appear out of thin air, it can sneak up on you…

Approximately 1 in 3 American adults have prediabetes, a condition where blood sugar levels are higher than normal, but have not crossed the threshold for diabetes yet.

Unfortunately, most people in this stage don’t know the warning signs of prediabetes, that it carries a serious threat for heart damage or that it’s a critical point for stopping the trajectory to type 2 diabetes.

Physicians will advise keeping weight, blood sugar and cholesterol levels healthy through diet and exercise to avoid prediabetes.

But if you still find yourself in prediabetes limbo, you could benefit from extra help — like taking a common vitamin found to slash the risk of progression to full-blown diabetes…

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Vitamin D could save millions from a diabetes diagnosis

Vitamin D, known as the sunshine vitamin, is best known for powerful immune support. Few of us realize it also has important roles in insulin secretion and glucose metabolism. In fact, previous research has associated low blood levels of vitamin D with a higher risk of developing diabetes.

Researchers from Tufts Medical Center conducted a review and meta-analysis (they combined the statistical results) of three clinical trials comparing the impact of vitamin D supplements on diabetes risk for adults with prediabetes.

Over a three-year follow-up period, they saw that supplementing vitamin D was associated with a 15 percent decreased likelihood for developing type 2 diabetes in adults with prediabetes.

Given the fact that more than 374 million adults worldwide have prediabetes, the authors used their findings to deduce that vitamin D supplementation could delay the development of diabetes in more than ten million people.

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Vitamin D helps take down risk factors

If you know a little more about vitamin D’s association with other risk factors that are known to contribute to the development of diabetes, there’s no mystery about why D is the anti-diabetes vitamin…

Take obesity, considered one of the top risk factors. People who are low in vitamin D are also more likely to be obese. But worse, a study from Spain has shown that lacking vitamin D expands your chances of developing diabetes even more than being overweight.

Another study found that people with vitamin D blood levels of 50 ng/mL (considered adequate) were five times less likely to develop diabetes than those with 20ng/mL. The lead author of that study, Dr. Cedric Garland, believes rather than focusing solely on obesity and sugar and fat intake, we should be focusing on vitamin D levels.

Per the good folks at Harvard T. Chan School of Public Health, the RDA for vitamin D provides the daily amount needed to just maintain healthy bones and normal calcium metabolism in healthy people. That means 600 to 800 IU a day likely won’t turn prediabetes around.

The Institute of Medicine increased the upper limit of vitamin D to 4000 IU a day for adults, but other experts recommend a therapeutic daily dose of 5000 IU. Because of a growing body of research that’s finding vitamin D is not a one-size-fits-all vitamin, some have also suggested that dosage be based on BMI.

If you’re unsure what your vitamin D levels are, your doctor can test them. He’d also best know of any conditions or medications that could lower your levels or potential interactions.

Sources:

Vitamin D supplementation may lower diabetes risk for the more than 10 million adults with prediabetes — Eureka Alert

Vitamin D and Risk for Type 2 Diabetes in People With Prediabetes — Annals of Internal Medicine

Time out: should vitamin D dosing be based on patient’s body mass index (BMI): a prospective controlled study — Cambridge University Press

The post The vitamin that could turn prediabetes around appeared first on Easy Health Options®.

If you have type 2 diabetes, your risk for heart disease, kidney disease, and nerve damage is higher.

So is the risk of liver disease, including cirrhosis and liver cancer.

And a recent study demonstrates that obesity skyrockets that risk.

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How obesity makes a vicious cycle even worse

Type 2 diabetes involves insulin resistance, a condition where cells become less responsive to insulin. Insulin resistance can lead to a buildup of fat in the liver.

That’s why people with type 2 diabetes are at an increased risk of developing metabolic dysfunction-associated fatty liver disease (MASLD, formerly called non-alcoholic fatty liver disease or NAFLD).

Insulin resistance can worsen fatty liver disease, and fatty liver disease can, in turn, exacerbate insulin resistance, creating a vicious cycle

But a study at Sweden’s Linköping University Hospital has found that being obese will skyrocket the chances of someone with type 2 diabetes moving quickly from MASLD to cirrhosis or liver cancer.

Of the more than 300 people with type 2 diabetes who participated in the study, close to 59 percent had metabolic dysfunction-associated fatty liver disease, according to their MRI scans.

The researchers also used an ultrasound to measure liver stiffness, an indication of early-stage cirrhosis. These measurements showed that about 7 per cent of the participants had changes suggesting early-stage cirrhosis of the liver

But among those who had both type 2 diabetes and obesity, that number went up to13 percent as compared with only two percent in people who were not obese.

The finding is important for determining whether patients with type 2 diabetes should be screened for liver disease.

“People with both type 2 diabetes and obesity are a group at particular risk that healthcare should prioritise in future efforts,” says Dr. Wile Balkhed, a resident physician at Linköping University Hospital.

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Prevent insulin resistance and support your liver

Make no mistake: insulin resistance is a sign that your metabolism is seriously out of whack. It means your pancreas, the organ that produces insulin, is exhausted, and the sooner you start an all-out effort to get your metabolism back in line, the better:

Lose a few pounds. Excess weight, especially belly fat, tops the list of causes of insulin resistance.

Exercise more. Many studies have also found that resistance training can increase insulin sensitivity among men and women with or without diabetes.

If you need help finding the energy to exercise, enlist the help of the antioxidant, PQQ, found to go after visceral fat (belly fat) while delivering the energy the body needs for exercise.

Eat healthy foods.  Add more soluble fiber and colorful fruits like berries and vegetables to your diet. The more colorful the better, as these contain antioxidants that have been shown to help with weight loss and curb insulin resistance. Cut back on high glycemic foods like carbs (which stimulate excess insulin production), sugars and processed starches. Also, eat much less red meat.

Keep your vitamin D levels healthy. Several studies have connected low vitamin D levels to insulin sensitivity.

Boost CoQ10 levels. Research has also shown that low CoQ10 levels correlate to insulin resistance.

Get more sleep. Give up night owl habits. Getting more sleep can help reverse the effects of insulin resistance. Melatonin can be helpful in more ways than one.

Sources:

Fatty liver – but not liver damage – common in type 2 diabetes — Eureka Alert

Evaluating the prevalence and severity of metabolic dysfunction-associated steatotic liver disease in patients with type 2 diabetes mellitus in primary care  — Journal of Internal Medicine

Diabetes and obesity can damage the liver to the point of failure — UMass Chan Medical School

The post Diabetes + obesity = a recipe for serious liver damage appeared first on Easy Health Options®.

Take the hormone glucagon-like peptide 1 (GLP-1). It’s released when we eat in order to stimulate insulin.

But GLP-1 does more than regulate blood sugar. It also suppresses appetite by slowing the passage of food from the stomach.

Sure enough, the weight loss industry latched on to this and brought us the drug Ozempic, whose active ingredient is semaglutide.

Originally meant to treat type 2 diabetes, it’s also marketed in a higher dose (with a hefty price) as Wegovy to anyone willing to pay for the weight loss “miracle drug.”

And now, experts are sounding new alarm bells about harmful impacts…

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Semaglutide can rob you of muscle mass

According to a study presented at ENDO 2025, the Endocrine Society’s annual meeting in San Francisco, women and older adults taking these anti-obesity drugs may be at higher risk for muscle loss.

For adults with obesity, losing muscle is already a common side effect of weight loss.

But according to Dr. Melanie Haines of Harvard Medical School, about 40% of the weight loss experienced by women and older adults taking semaglutide-based drugs is not fat loss, but rather the loss of lean muscle.

Since muscle helps control blood sugar (and support bone health), it’s not surprising that the researchers also saw less improvement in HbA1c levels among this group. Not only does muscle increase insulin sensitivity, but it also takes glucose from the bloodstream to fuel muscle cells.

In fact, sarcopenia — age-related loss of muscle mass — is tied to health complications including diabetes.

Additionally, Dr. Haines and her colleagues found that eating less protein is also linked to greater muscle loss while on these drugs — and cautions that more studies are needed to find the best way to lose fat but keep muscle when using GLP-1 medications.

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Consider the risks and the alternatives

Muscle loss is just the latest in a series of findings that should make you think twice before using semaglutide as a weight loss strategy.

A large study at Massachusetts Eye and Ear Hospital, one of the country’s largest neuro-ophthalmology clinics, found an association between semaglutide and non-arteritic anterior ischemic optic neuropathy (NAION), an irreversible and uncommon condition causing damage to the optic nerve and, ultimately, permanent loss of vision.

And both Wegovy and Ozempic have black box warnings. A black box warning is the most serious type of health warning mandated by the FDA.

Such a warning, usually prominently featured on a drug’s label, is reserved for serious adverse reactions or special problems associated with a drug.

A safer alternative is to help your body do its job naturally by eating foods that balance and strengthen your hunger hormones, stabilize blood sugar and help you feel full.

Berries create a feeling of fullness, and their anthocyanin content makes the body more sensitive to insulin.

Oats contain beta-glucan, a form of fiber singled out in a study to mimic how GLP-1 agonists work, without the harmful side effects.

Protein has been shown to suppress ghrelin, the hormone that signals hunger.

The only side effect here is that it could take you a little longer to lose weight than if you took drugs, and it may require some exercise. But building your muscles is also going to help keep your blood sugar under control.

But using the right foods to achieve your weight loss goals will leave you with good eating habits you can use for the rest of your life and won’t leave you with side effects like diarrhea… or an empty bank account.

Sources:

Semaglutide melts fat—but may quietly strip away your strength — Science Daily

The post Semaglutide melts muscle: Why that’s bad news for blood sugar appeared first on Easy Health Options®.

However, the way those fats contribute to weight gain is more complex than we think…

The problem isn’t just the fat being added to your body as pounds. It’s what those fats do to your ability to lose weight in the first place and the metabolic dysfunction that leads to disease.

Here’s some research that has broken it all down for us — and a secret weapon to combat it…

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Dysregulation associated with weight gain

Dr. Tigist Tamir is an assistant professor of biochemistry and biophysics at the University of North Carolina at Chapel Hill School of Medicine and a former postdoctoral researcher at MIT.

Along with Dr. Forest White of MIT’s Koch Institute for Integrative Cancer Research, Dr. Tamir is working on a new study that digs deep into how fatty foods disrupt our metabolism and cause weight gain that’s so hard to lose.

The doctors observed that many enzymes involved in the metabolism of fats and sugars are known to undergo phosphorylation, or the addition of a phosphate group.

This is all chemistry talk, I know, but stick with me here…

In mice that ate a high-fat diet, the phosphorylation of two specific enzymes, IDH1 and AKR1C1, rendered the enzymes dysfunctional, in a manner that impacts weight gain…

The two enzymes usually play a role in breaking down sugar and metabolizing fat, but the dysfunction interfered with their ability to do that. It caused an increase in insulin resistance and an accumulation of damaging molecules called reactive oxygen species (R.O.S., also known as free radicals). This caused the mice to gain weight and experience metabolic dysregulation, while mice on a healthier diet did not.

Antioxidants counter R.O.S. and fat

But here’s the good news: When the unhealthy mice were fed an antioxidant called BHA, the adverse effects were reversed, and the mice began to lose weight.

Mice who were treated with BHA showed a significant decrease in weight gain and did not become prediabetic, unlike the other mice fed a high-fat diet.

Dr. Tamir says, “They’re experiencing a lot of metabolic dysfunction, but if you co-administer something that counters that, then they have enough reserve to maintain some sort of normalcy.”

In other words, the damage done by a high-fat diet was undone by adding a powerful antioxidant to the mouse diet.

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A safer, natural antioxidant

The antioxidant used in this study was butylated hydroxyanisole (BHA). BHA is a man-made, synthetic chemical often used as a food preservative in the U.S.

It’s been restricted or banned in some countries because of health concerns that it is carcinogenic and an endocrine disruptor. However, you can find supplements that contain low doses of it. Still, prolonged exposure carries those risks I mentioned.

But don’t get disappointed yet. Resveratrol is a powerful antioxidant that has also been shown to have a significant impact on fat metabolism.

Researchers at Washington State University, who also studied mice, found that resveratrol stimulates white fat to turn “beige” for enhanced sugar and fat-burning power.

The researchers simply gave the mice resveratrol supplements (equal to eating 12 fruits per day) and found that they gained 40 percent less weight than control mice who didn’t receive the supplements.

Professor of animal sciences Min Du, lead author of that study said, “Polyphenols in fruit, including resveratrol, increase gene expression that enhances the oxidation of dietary fats so the body won’t be overloaded. They convert white fat into beige fat which burns lipids off as heat — helping to keep the body in balance and prevent obesity and metabolic dysfunction.”

As far as safety, supplementing resveratrol gets a thumbs up. It’s also available in more than 70 plant species, especially the skins and seeds of grapes. Berries are also polyphenols and antioxidant-rich. Acai berries contain antioxidant levels so high, they can only be estimated.

Sources:

A high-fat diet sets off metabolic dysfunction in cells, leading to weight gain — Eureka Alert

Structural and systems characterization of phosphorylation on metabolic enzymes identifies sex-specific metabolic reprogramming in obesity — Molecular Cell

The post How antioxidants reverse the damage of a high-fat diet appeared first on Easy Health Options®.

But what happens if you become hard of hearing?

Your friend must knock harder for you to hear them at the door.

This is kind of what happens to your body as you develop insulin resistance.

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What is insulin resistance?

Insulin is a hormone secreted by the pancreas that is crucial for converting food into energy or storing that energy for later use.

When your blood glucose levels rise after a meal, the pancreas responds by producing insulin. The insulin, in turn, helps sugar enter your cells so that the amount of sugar in your bloodstream falls back to a normal range.

The “knock at the door” is insulin telling your insulin-sensitive muscle, liver and fat cells that glucose needs to get in.

But changes in the body can cause those cells to become hard of hearing. They don’t respond as effectively as they should to take up or store glucose from your bloodstream.

What does the pancreas do? It produces even more insulin.

Your blood sugar level might be normal, but you need way more insulin to get it into a normal range because the cells have lost their sensitivity. At this point, you are insulin-resistant.

Eventually, the pancreas can’t make enough insulin to knock as loudly as it needs to, and blood sugar levels start to rise. At this point, if things are not corrected, prediabetes, then type 2 diabetes could be around the corner.

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Who is at risk for insulin resistance?

Genes and older age can make us more prone to insulin resistance, but two lifestyle factors — excess belly fat and physical inactivity — are considered the two main contributing factors.

Other factors that may increase the risk for insulin resistance include:

• A diet high in processed, high-carbohydrate and high-fat foods requires more insulin. These foods tend to be high glycemic index foods.
• A family history of type 2 diabetes.
• Having high triglycerides, high LDL cholesterol or low HDL cholesterol.

Some hormonal conditions are associated with insulin resistance, including:

Cushing’s syndrome: Cortisol, best known as the stress hormone, is necessary in the conversion of blood sugar to energy. However excess cortisol (which can occur due to chronic stress or Adrenal fatigue) can counteract insulin and cause insulin resistance.

Hypothyroidism (or low thyroid): The thyroid plays a big role in regulating your metabolism. When it doesn’t produce enough thyroid hormone, it slows glucose metabolism which can lead to insulin resistance.

Polycystic ovary syndrome (PCOS): People with PCOS are more likely to be overweight and have metabolic syndrome. That sets a great many of them up for insulin resistance.

Hypertension, heart disease and nonalcoholic fatty liver disease (NAFLD) are also linked to insulin resistance.

Some drugs can set you up for insulin resistance, including glucocorticoids (prednisone is one), some antipsychotics and some HIV medicines.

What are the early signs of insulin resistance?

• A waistline over 40 inches in men and 35 inches in women
• Blood pressure readings of 130/80 or higher
• A fasting glucose level over 100 mg/dL
• A fasting triglyceride level over 150 mg/dL
• A HDL cholesterol level under 40 mg/dL in men and 50 mg/dL in women
• Skin tags
• Patches of dark, velvety skin called acanthosis nigricans
• Eye changes that can lead to diabetes-related retinopathy
• Feeling hungry or tired all the time
• Extreme thirst
• Irregular menstrual periods

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Get your insulin sensitivity back

Make no mistake: insulin resistance is a sign that your metabolism is seriously out of whack.

If your pancreas is showing signs of exhaustion, the sooner you start an all-out effort to get your metabolism back in line, the better. Starting here:

Lose a few pounds. Excess weight, especially belly fat, tops the list of causes of insulin resistance. If you need help finding the energy to exercise, enlist the help of the antioxidant, PQQ, found to go after visceral fat while delivering the energy the body needs to exercise.

Exercise more. Many studies have also found that resistance training can increase insulin sensitivity among men and women with or without diabetes.

Eat healthy foods.  Add more soluble fiber and colorful fruits (like berries) and vegetables to your diet. The more colorful the better, as these contain antioxidants that have been shown to help with weight loss and curb insulin resistance. Cut back on high glycemic foods like carbs (which stimulate excess insulin production), sugars and processed starches. Also, eat much less red meat.

Keep your vitamin D levels healthy. Several studies have connected low vitamin D levels to insulin sensitivity.

Boost CoQ10 levels. Research has also shown that low CoQ10 levels correlate to insulin resistance.

Get more sleep. Give up night owl habits, like staying up late and getting less sleep. Getting more sleep can help reverse its effects.

Reduce stress. Ongoing stress keeps your cortisol level high, which stimulates the breakdown of nutrients and increases blood sugar.

Sources:

What Is Insulin Resistance and How Do You Know if You Have It? — NY Times

Insulin Resistance — Cleveland Clinic

The post Insulin resistance: Early signs and ditching the diabetes danger appeared first on Easy Health Options®.

Not only does staying active keep your brain from shrinking, but it’s also been shown to stimulate the growth of cells in the hippocampus — the part of the brain responsible for learning and memory.

Now, researchers are finding there’s even more to the story when it comes to how exercise can help you stay sharp by improving the ability of insulin to act on the brain.

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Specialized cells and insulin action in the brain

The study focused on the role of neuronal extracellular vesicles (NEVs), specialized cells released by the brain.

NEVs, which scientists once considered “cell dust,” have recently been shown to be vital to healthy brain function. They facilitate the transport of key molecules such as proteins between cells, including those involved in insulin sensitivity.

So why would insulin sensitivity matter when we’re talking about the brain?

According to Steven Malin, lead author of the study, “If insulin is insufficient in the brain, that means not only will brain cells become potentially dysfunctional, but also they may fail to interact with each other properly. It’s like playing the game telephone with a friend. At some point, the message gets lost when the brain becomes insulin resistant.”

Insulin resistance is a step that can lead to prediabetes and eventually type 2 diabetes. Its impact on the brain is why previous researchers coined the term “type 3 diabetes.”

According to the Mayo Clinic, type 3 diabetes occurs when neurons in the brain cannot respond to insulin, which they need for basic tasks such as memory and learning.

In fact, some researchers believe insulin deficiency is central to the cognitive decline that occurs in Alzheimer’s patients.

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Your brain on exercise boosts neuronal extracellular vesicles

And that’s where exercising comes in…

Malin’s research team gathered a group of 21 volunteers around the age of 60 who had prediabetes. Throughout a two-week trial, they engaged in 12 individual, supervised, 60-minute sessions of moderate to high intensity exercise.

Before and after training, the participants ingested a glucose drink. The researchers then collected blood samples from the participants at the start and end of their exercise sessions. The blood samples showed that the number of NEVs carrying proteins involved in insulin sensitivity increased after each exercise session.

They say that because these specialized cells involved in how the body responds to insulin are activated in the brain after exercise, physical activity may directly improve brain function and even help ward off dementia.

So, how can you get the most bang for your brain’s buck out of exercise?

While this research delved into the effects of an hour-long workout, other studies have shown that you can put in less time and still receive big brain benefits.

One study even showed that you can grab a 14% boost in brain power with just 10 minutes of exercise.

This could include taking a brisk walk, hopping on your ,exercise bike, jumping rope or even putting on your favorite tunes and dancing around the house.

Additional research determined that the minimum amount of exercise you need in a six-month period to improve your cognitive abilities is 52 hours.

That’s less than nine hours a month of exercise to boost your brain — or a little over two hours per week.

Not bad for a bit of assurance that you’re working at keeping dementia away.

Sources:

Exercise improves brain function, possibly reducing dementia risk – ScienceDaily

5 ways to pump up your brain power in 10 minutes – Easy Health Options

They did the math: Here’s how much to exercise to slow brain aging – Easy Health Options

Reversing age-related brain shrinkage is easier than you think – Easy Health Options

At 47 or 87 your brain can make new cells (here’s how) – Easy Health Options

The post Exercise reduces ‘insulin resistant’ dementia risk appeared first on Easy Health Options®.

By 2040, just 16 years from now, health experts predict that percentage will rise to 55%.

People with MASLD suffer damage from inflammation and tissue scarring, caused by abnormal accumulation of fat.

That leads to heightened risks for diabetes, cancer (both liver and elsewhere), chronic kidney disease and cardiovascular disease.

Oddly enough, there seems to be a strong connection between sleep quality and higher risk for MASLD — yet another reason to pay attention to your sleep habits.

Here’s what you need to know…

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What’s sleep got to do with your liver?

Previous research using data based on sleep questionnaires has linked liver disease with poor sleep quality.

However, the American Academy of Sleep Medicine recommends that more objective measures than sleep questionnaires be used to prove the existence of a link between sleep disruption and MASLD.

So, when researchers at the University of Basel and Basel’s University Center for Gastrointestinal and Liver Diseases set out to learn more about the poor sleep-MASLD connection, they used 24/7 actigraphy.

Between 2019 and 2021, they tracked 46 adults who had either MASLD, MASH (a more severe form of MASLD) or cirrhosis of the liver. Sixteen healthy people served as the control group.

Each wore a sensor on the wrist to track gross motor activity, including light exposure, physical activity and body temperature. They also underwent clinical investigation, interviews, follow-ups and kept a sleep diary.

While there was no difference in the length of sleep between the groups, the actigraph data showed that the people with MASLD woke 55% more often at night. And, they lay awake 113% longer after first falling asleep than the healthy control group.

“We concluded from our data that sleep fragmentation plays a role in the pathogenesis of human MASLD,” says corresponding author Dr. Sofia Schaeffer.

But a question remained…

“Whether MASLD cause sleep disorders or vice versa remains unknown,” she added.

“The underlying mechanism presumably involves genetics, environmental factors, and the activation of immune responses — ultimately driven by obesity and metabolic syndrome.”

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The metabolic dysfunction in MSLD linked to poor sleep

Even though the researchers are still not sure whether sleep disruption leads to liver disease, or vice versa, I have a theory about the driving force…

Of the 46 participants in the study, 80% of those with MSLD had hallmark symptoms of metabolic syndrome (MetS), including:

• Higher levels of triglycerides
• High fasting glucose
• High blood insulin levels
• And lower levels of HDL (“good”) cholesterol.

Additionally, they were all obese. A large waist circumference, often part of obesity, is the 5^th symptom associated with MetS.

And guess what has been linked to increasing the risk of MetS? Irregular or variable sleep patterns.

A larger study funded by the National Heart, Lung, and Blood Institute found that people with greater variations in their bedtimes and hours they slept had a much higher risk of metabolic conditions — specifically, each of the symptoms for MetS.

That makes the sleep link even stronger and makes is clear that if you don’t have MASH or cirrhosis, start now to avoid MASLD by staying clear of the symptoms of MetS and improving sleep quality.

Start with a good diet you can stick to, but add these five easy hacks to keep MetS at bay.

To sleep like a baby, try implementing the bedtime routine of a toddler. And, if you haven’t tried melatonin, consider it. It can help you sleep and support immune function, one of the factors mentioned by Dr. Schaeffer above.

Sources:

Broken sleep a hallmark sign of living with the most common liver disease, scientists find — Eureka Alert

Significant nocturnal wakefulness after sleep onset in metabolic dysfunction-associated steatotic liver disease — Frontiers in Network Physiology

The post Trouble sleeping? It could lead to liver disease appeared first on Easy Health Options®.

While many individuals are preoccupied with protein intake, a significant number are neglecting a vital nutrient — fiber.

Despite its essential role in maintaining overall health, fiber doesn’t receive nearly the attention it deserves.

The Truth About Fiber Intake

According to a comprehensive study on fiber intake, less than 5% of Americans meet the recommended daily intake for dietary fiber. That’s a 95% deficiency rate for a nutrient proven time and time again to reduce the risk of chronic disease.

As a point of contrast, the statistics are almost exactly flipped for protein:  more than 92% of women consume enough protein to meet their estimated average requirements, resulting in an 8% deficiency rate. Many of us consume more than double the protein we need!

The minimum recommended daily intake for fiber is 25 grams for women and 38 grams for men, but the average adult only gets about 15 to 16 grams per day. 

This shortfall, often referred to as the “fiber gap,” has significant health implications.

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Fiber Matters More Than You Think

Fiber is not just about keeping you regular. It’s a key regulator of metabolism, inflammation, appetite, and immune function, that facilitates superior  cardiometabolic outcomes, including:

• Lower all-cause mortality
• Reduced risk of cardiovascular disease
• Improved lipid profiles (lower total and LDL cholesterol)
• Better  blood pressure regulation
• Reduced incidence of type 2 diabetes
• Lower weight 

All from getting more fiber. Oh, and if that’s not enough, you also get decreased risk of colorectal and breast cancer!

The GLP-1 Connection: Fiber and Appetite Regulation

One of the most fascinating insights from current research is fiber’s impact on GLP-1 (glucagon-like peptide-1), a hormone that helps regulate insulin secretion, blood sugar, and satiety.

When we eat fiber, particularly soluble and fermentable types found in foods like oats, flaxseeds, legumes, and berries, it feeds our gut bacteria. In return, these microbes produce short-chain fatty acids (SCFAs) that trigger the release of GLP-1. This hormonal cascade slows digestion, curbs appetite, and helps prevent overeating.

This is why so many Step One customers report feeling fuller longer and experiencing fewer cravings. It’s all that whole-food fiber at work, activating a powerful metabolic feedback loop.

By the way, if “GLP-1” seems familiar, it’s because this is the hormone that is delivered by drugs like Ozempic, Wegovy, Mounjaro and Zepbound.  And in case you’re wondering why we are injecting artificial GLP-1 into people in the setting of near universal fiber deficiency — instead of first making sure that fiber gap is closed so that GLP-1 levels can go up naturally — welcome to my indignation.

The Fiber Gap and Chronic Disease

Low fiber intake is a public health crisis. It’s directly linked to:

• Obesity and weight gain
• Elevated cholesterol levels
• Hypertension
• Insulin resistance
• Inflammation and oxidative stress

Is it any wonder our society is awash in heart disease, pre-diabetes and diabetes, obesity, and chronic pain? And why are we seeing more colorectal cancer in younger and younger people? While medications can address some of these issues, fiber works upstream, ultimately helping prevent these problems from occurring in the first place.

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Bridging the Gap with Step One Foods

This is exactly why I created Step One Foods. 

Two daily servings of our products deliver at least 10 grams of fiber, using only whole food ingredients like chia seeds, oats, and walnuts. These foods naturally provide the types of fiber (soluble, insoluble, and fermentable) that your body and microbiome need to function optimally.

If the average person is missing about 10 grams of fiber per day, two servings of Step One get you there, closing the fiber gap. All without supplements or drastic diet changes.

Our foods are also backed by clinical data. In a Mayo Clinic-led randomized controlled trial, participants who consumed Step One Foods twice daily saw rapid, significant reductions in LDL cholesterol, providing yet another proof point regarding the health-building properties of our foods.  

It’s Time to Focus on Fiber

We’ve spent decades worrying about fat, carbs, and most recently, protein. But if I could get every patient to focus on one nutrient starting today, it would be fiber.

The science is clear. The benefits are vast. And the solution is simple: eat more real, whole, plant-based foods.

And let Step One help. We’ve done the heavy lifting by creating delicious, clinically supported options that make meeting your fiber goals easy and enjoyable.

Your body will thank you. So will your heart.

The post Focus on protein? The fiber gap matters most appeared first on Easy Health Options®.

At least one-third of all American adults have metabolic syndrome. You likely have metabolic syndrome if you’re affected by three or more of the following symptoms:

• Abdominal fat (or high waist circumference)
• High blood pressure
• High blood sugar
• High blood triglycerides, which can raise your levels of LDL, or “bad” cholesterol
• Low HDL, the “good” kind of cholesterol

Now, here’s the thing: Metabolic syndrome is a turning point.

If you can tick off just one or two of the listed conditions above, you have time to turn things around. Even if you have three, it’s not impossible to stop where this is going.

And now there is yet another reason that might incentivize you…

Metabolic syndrome could drastically increase your risk for dementia and at an earlier age…

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Syndrome raises dementia odds by 70%

“Our study found having metabolic syndrome in middle age is a risk factor for young-onset dementia.”

Those are the words of Minwoo Lee, MD, PhD, of Hallym University Sacred Heart Hospital in Anyang, South Korea.. Dr. Lee is the author of a large-scale study showing a strong connection between metabolic syndrome and early-onset dementia.

His team used health data from nearly two million people that included waist circumference, blood sugar, triglycerides and cholesterol levels. Of these participants, 25% had metabolic syndrome.

Eight years later, they found that metabolic syndrome was associated with a 24% higher risk of dementia. This included a 12% higher risk of Alzheimer’s disease and a 21% increased risk of vascular dementia.

Also, compared with male participants who “only” had a 15% increased risk, female participants were hit hardest: they had a 34% increased risk of dementia, especially if they were in their 40s.

Further, each of the five components of metabolic syndrome elevated the risk cumulatively…

In other words, people with all five components of metabolic syndrome had a whopping 70% increased risk of dementia.

Push back and lower your dementia risk

If I had to guess at why metabolic syndrome increases risk for dementia, several things come to mind…

• High blood pressure reduces blood flow in the brain, causing brain cells to die off and leave white lesions behind, a sign of dementia in the brain.
• There’s also a well-established link between high blood sugar and dementia. The same enzyme that controls insulin levels also breaks down amyloid plaque. If the enzyme is constantly tied up controlling insulin, amyloid plaque can grow in the brain unchecked.
• And of course, we know that problems with blood sugar control lead to fat storage in the belly, increasing waist circumference.

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I’d be remiss if I didn’t share that diet is essential in controlling the conditions that make up metabolic syndrome. And there are several good ones to choose from, that you can read about here.

There is also evidence that the timing of when you eat can play a significant role in avoiding metabolic syndrome.

But shortcuts are available and there’s no reason not to take advantage of them, including these:

• Eat oatmeal regularly to beat back all of those conditions that lead to metabolic syndrome.
• Make olive oil your primary fat source to support insulin levels, boost metabolism and suppress appetite.
• Take your vitamin D. Researchers from Cedars-Sinai Medical Center found that a deficiency of the sunshine vitamin sets off a chain reaction that leads to metabolic syndrome in mice. They think it probably occurs in people, too. 
• Ditch sugar for stevia. It has pharmacological and therapeutic activity that makes it a natural alternative for treating the disorders associated with metabolic syndrome.
• Become a tea drinker. A review of studies found that hibiscus tea improved several measures of metabolic syndrome.
• Work on improving brain circulation. Loss of healthy blood flow to the brain kickstarts the loss of functional connectivity in the brain. Exercise and blueberries can help.

Sources:

Metabolic Syndrome in Midlife Linked to Higher Dementia Risk — Neuroscience News

Association Between Metabolic Syndrome and Young-Onset Dementia — Neurology

The post Preventable metabolic disorder raises dementia risk 70% appeared first on Easy Health Options®.

You can read about eight benefits you can only get from extra virgin-olive oil, right here — but there’s just one in the list I want to focus on right now…

According to a study published in the Journal Foods, Greek men and women over 70 who exclusively used olive oil in food prep and cooking had higher scores on a scale of successful aging attributes, including particularly good body mass index (BMI) scores.

In other words, less body fat and a healthier weight.

I feel this is important to talk about because I’m constantly reading about the wave of semaglutide weight loss drugs that people are clamoring for. I guess they’re not reading the same reports I’m seeing about the many adverse and dangerous side effects these drugs pose.

Could some people swap a dangerous drug for olive oil and enjoy the weight loss they’re looking for?

I believe the answer is yes….

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5 reasons to choose olive oil over weight loss drugs

You hear many stories about the health of people living in the Mediterranean. Books have been written about the longevity of people living in this Blue Zone and others. There’s even a Blue Zone diet and a popular Netflix series based on the book, which chronicles the travels and experiences of author David Buettner.

I’ve never been to Greece, but I’m a fan of one of its most well-known daughters, Chef Maria Loi, who is considered the official Ambassador of Greek Gastronomy.

I read in an interview that she grew up in a family that took daily doses of olive oil, much like most people take vitamins. But what really interested me is what she shared about the one time in her life when she stopped the olive oil ritual: “When I stopped, I gained 40 pounds. But I went back to my roots, and the weight just fell off.”

So I began digging… just what are the super slimming secrets of olive oil? Actually, the more apt question may be: Where should I start?

1. A key compound of the Mediterranean diet. Not only is olive oil a staple of the Mediterranean diet — a diet linked to better health and weight loss — its role is well-established as one of the most essential components of the diet. It is the primary fat source and exceptionally rich in nutrients.
2. Boosts metabolism. Thermogenesis is the body’s process of generating heat, primarily through the burning of calories. Diet-induced thermogenesis happens when you eat certain foods that help your body burn more calories during digestion and throughout the day. A 2-month study found that daily consumption of extra-virgin olive oil reduces body weight and waist circumference in people with metabolic syndrome. Research by Brown University found that women on an olive oil-rich diet can actually consume hundreds more calories a day and still lose significantly more weight than their counterparts on a traditional low-fat diet.
3. Suppresses appetite. Both Wegovy and Ozempic are synthetic versions of glucagon-like peptide 1 (GLP-1), a hormone made in the gut that influences the satiety centers in the brain. Well, the monounsaturated fats in olive oil regulate appetite through the natural release of GLP-1 and PYY to communicate to the brain that you’re full. The benefit without the drawbacks.
4. Supports insulin levels. European researchers found that two tablespoons of olive oil daily alters cell membranes in a way that can significantly improve blood sugar control. Better blood sugar control reduces fat storage, particularly in the belly. 
5. Slows the digestive process. Slowing the digestive process is one way semaglutide drugs work to help people feel fuller longer. But you may have read how they’ve led to pancreatitis, gastroparesis and bowel obstruction. Olive oil slows the digestive process and triggers the release of natural serotonin — a neurotransmitter associated with fullness — with none of those uncomfortable side effects. Nature’s way is always gentler and better.

Olive oil for a healthy weight and a healthy body

Dietary fat used to be the scapegoat for heart disease, obesity, diabetes, premature aging — you name it. All the bad things got blamed on fat.

But we were just eating the wrong fat. Eating the right fat is one of the best things you can do to stay fit and healthy, lose and maintain weight and avoid disease.

If you’ve been eating the standard American diet, which is substantially higher in fat (and not the good ones), you might wonder if olive oil can help you drop the weight and the ill effects of a high-fat diet. Yes, it’s not too late.

A sluggish liver is the result of a high-fat diet. But incorporating olive oil can even turn that around. Hydroxytyrosol, a polyphenol found in extra-virgin olive oil, reversed the effects of poor eating, prevented insulin resistance, reduced the signs of fatty liver disease, as well as adverse effects seen in other organs, like the heart and brain.

If you’ve tried olive oil and didn’t like the taste, don’t be discouraged. I found most of them bitter until I made the switch to extra virgin olive oil. Below, there’s an editor’s note where you can learn about my favorite kinds and even receive a special offer to try a bottle.

It could be the beginning of positive changes you’ll see not only on the bathroom scale, but in the health of your entire body.

Editor’s Note: You’re invited to join a tiny handful of Americans who enjoy rare, fresh-pressed olive oil all year long. Please take my word for it, there’s a difference in taste, quality and benefit! Try it for $1! Click here to learn more…

Sources:

Olive Oil for Weight Loss: One Chef’s Happy Experience — Yahoo!life

Daily Use of Extra Virgin Olive Oil with High Oleocanthal Concentration Reduced Body Weight, Waist Circumference, Alanine Transaminase, Inflammatory Cytokines and Hepatic Steatosis in Subjects with the Metabolic Syndrome: A 2-Month Intervention Study — Journal Metabolites

The Effects of Diets Enriched in Monounsaturated Oleic Acid on the Management and Prevention of Obesity: a Systematic Review of Human Intervention Studies — Advances in Nutrition

The post The super slimming secrets of olive oil appeared first on Easy Health Options®.

From nutrition to skin care, this “ancestral fat” is definitely having its moment.

So, should you just jump on the bandwagon?

What Is Beef Tallow and How Is It Made?

Beef tallow is created by taking the fat that surrounds the internal organs of a cow, cooking that fat down, and straining out the impurities. It’s a way for beef processors to use every part of the animal in order to make useable products — and turn a bigger profit. 

Beef tallow is stable both at room temperature and high heat and, until relatively recently, was the go-to fat for frying and baking. It’s also been used to make candles and soap.

When concerns around the health effects of saturated fats emerged in the 20th century, vegetable oils and margarines largely replaced beef tallow in industrial food production. Around the same time, rates of chronic disease and obesity rose, providing ammunition for beef tallow evangelists — especially within the keto, paleo and carnivore communities.

But as we learned from the seed oils blog series and my post on lectins, one data point does NOT an open and shut case make.

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Beef Tallow Nutrition Facts: Saturated Fat, Calories, and Vitamins

Beef tallow is made up of about 55% saturated fatty acids (SFAs), 40% monounsaturated fatty acids (MUFAs) and 5% polyunsaturated fatty acids (PUFAs). 

By comparison, canola oil is made up of about 5% SFAs, 65% MUFAs and 30% PUFAs.  Tallow also contains fat-soluble vitamins (A, D, E, and K2), though in relatively small amounts.  

With such a high percentage of SFAs, beef tallow is classified as a saturated fat and falls in the same nutritional category as butter, cheese, cream, lard and coconut oil.

Does Beef Tallow Raise Cholesterol and Heart Disease Risk?

Saturated fat can be a strong down-regulator of LDL receptors. If you’ve read some of my previous blogs, you already know that LDL receptor function is important for clearance of LDL from the bloodstream. In other words, if LDL receptor function is diminished, LDL levels go up. Sometimes way up. I have seen patients that go on a keto diet and end up with LDLs in ranges typically reserved for those with Familial Hypercholesterolemia!

But please don’t be fooled by claims that the high LDL you get by eating saturated fat is OK because LDL is now all “big” particles! A high LDL reading means that there are still lots of LDL particles circulating in your bloodstream, and particle size does not rescue you in that setting. Most importantly, if your LDL receptors are downregulated such that you’re not using the LDL for other functions, the only place that cholesterol can go is into artery walls. 

And make sure you also ignore the rhetoric that some of the saturated fat in beef tallow is stearic acid and that makes it better. Stearic acid is a saturated fat found in high amounts in cocoa beans and chocolate and does NOT raise LDL cholesterol. However, beef tallow contains much less stearic acid compared to chocolate — and the rest of the saturated fatty acids in beef tallow DO raise LDL.  

Beef Tallow, Fatty Liver, and Insulin Resistance: What’s the Link?

Like all fats, beef tallow is calorie dense, delivering 9 calories per gram. So overdoing it even modestly but consistently can get you into trouble… fast. Turns out saturated fat is especially good at accumulating in the liver — much more so than unsaturated fat.  

Liver fat accumulation sets off a vicious cycle of metabolic changes that leads to insulin resistance, which can lead to prediabetes and, eventually, type 2 diabetes. Liver fat accumulation can also damage the liver itself, causing fatty liver disease, a condition as serious as liver disease caused by chronic excess alcohol consumption.  

Can Beef Tallow Cause Inflammation?

Although seed oils have been maligned for being pro-inflammatory, saturated fats — including beef tallow — also influence inflammatory pathways.

Saturated fats have been found to “short circuit” immune cells, upregulate pro-inflammatory cytokines, and negatively affect the microbiome, all leading to a higher inflammatory load. 

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Beef Tallow and Chronic Disease: Why Context Matters in Nutrition

Advocates of beef tallow and other saturated fats point to the relative absence of chronic disease in traditional societies with high animal fat consumption. However, these societies also:

• Engaged in high levels of physical activity
• Ate minimal processed food
• Had overall balanced calorie intake 
• Ate a greater variety of foods in general, including various plants, leading to a more diverse microbiome 

In other words, as I’ve noted before, we can never look at one nutrient or ingredient in isolation. We are complex organisms living in complex environments while consuming a complex mixture of foods. It’s not the beef tallow or the seed oils that is the problem. It’s the “with what” and “instead of what” that is the bigger concern. 

Should You Eat Beef Tallow? The Bottom Line

Beef tallow is a real food, derived from natural sources. As such, it is not inherently toxic. However, it is NOT a “health food” nor the answer to all our ills. Context matters.

Occasional beef tallow consumption may be benign as part of a nutrient-rich, calorie-controlled, plant-inclusive diet. (Need I say it? Eat food. Not too much. Mostly plants. Honestly, never gets old.)  However, regular use in the setting of a nutrient-poor or calorie-excess diet poses real long-term health risks. 

So much so that individuals favoring high beef tallow (or other saturated fat) consumption, should be regularly monitored with lab tests, including cholesterol, blood sugar, and liver function parameters.

Robert F. Kennedy, Jr, the US Secretary of Health and Human Services, has declared that beef tallow is healthier than seed oils and is encouraging food companies to use it preferentially. Restaurants like Steak ‘n Shake and Sweetgreen have already made the switch.   

And as far as his opinion, it’s just an opinion. Made by an individual who is not a healthcare provider or nutrition expert. Although I applaud his stance on food additives and ultra-processed foods, as someone who takes care of patients and witnesses what happens with various dietary approaches, I can say without hesitation that he doesn’t get everything right.

Oh — and in case you’re wondering whether you should put this stuff on your face, beef tallow acts like an occlusive barrier rather than a moisturizer. So, it won’t eliminate wrinkles outright although it might aid in the absorption of what you put underneath — like vitamin C serum or retinoic acid. But I suspect you won’t much enjoy the scent! And if you are prone to acne, you might truly regret it.

The post Beef tallow: Benefits, risks and truths behind the trend appeared first on Easy Health Options®.

Translation: moderate exercise on a regular basis can help a person stay healthy as they age. We’re talking about fast walking, running, swimming, cycling, dancing, hiking and squats — things that increase your heart and breathing rate.

Hippocrates also warned that if all parts of the body “are unused and left idle, they become liable to disease, defective growth and age quickly.”

Jump forward to the modern age and there is no shortage of research proving the incredibly far-reaching effects of exercise on our health.

In fact, in a review of the Health Benefits of Exercise, the authors state, “Overwhelming evidence exists that lifelong exercise is associated with a longer health span, delaying the onset of 40 chronic conditions/diseases.”

If you’re not taking exercise seriously, here’s what you could be in for…

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Major health concerns tied to lack of exercise

I’d like to highlight three areas in particular where the researchers find the lack of physical activity to have a significant impact. These won’t surprise you, but the full list we’ll get to later might.

Cardiovascular respiratory fitness, or CRF, is commonly measured by maximal oxygen uptake, VO2max. Research has reported that men who transitioned from having low to high CRF decreased their mortality risk by 50% over an 8-year period, whereas men who transitioned from having high to low CRF increased their mortality risk by 50%. Low CRF is also well established as an independent risk factor for type 2 diabetes. In fact, experts would argue that CRF may be the most significant factor for health, and exercise or lack of it has a major impact on increasing or decreasing CRF.

Mental health. It’s not hard to believe that getting your heart pumping can be an antidote to depression and anxiety while having a powerful impact on cognition. Exercise affects the formation of new blood vessels in the brain; the expression of growth factors in the hippocampus, such as brain-derived neurotrophic factor (BDNF) and Insulin-like growth factor 1 (IGF-1), necessary for connections and communications in the brain; as well as brain transmitters and “mood hormones” including dopamine, glutamate, norepinephrine and serotonin.

Type 2 Diabetes (T2D). In 2000, the Framingham Offspring study found a strong genetic predisposition for T2D, but lifestyle heavily influences the disease. As you may have guessed, exercise is the lifestyle factor with the most substantial impact on T2D.

In the last 25 years, three major studies have found that exercise or a combination of exercise and diet reduced the onset of T2D from 46% to as high as 58%. One study was on a Chinese population, another on a Finnish population and lastly, a U.S. population. According to researchers, if genetic differences in the different study populations are not a factor, combined exercise and diet remain more effective in T2D prevention than the drug metformin two decades ago.

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40 conditions strongly impacted by the power of exercise

The authors of the Health Benefits of Exercise, Gregory N. Ruegsegger and Frank W. Booth, put together a list of “Worsening of 40 conditions caused by the lack of physical activity with growth, maturation, and aging throughout life span.”

Here is their complete list:

1. Accelerated biological aging/premature death

2. Aerobic (cardiorespiratory) fitness

3. Arterial dyslipidemia (High cholesterol is one component of dyslipidemia, while dyslipidemia can refer to an imbalance in one or more of the three lipids: triglycerides, HDL and LDL.)

4. Balance

5. Bone fracture/falls

6. Breast cancer

7. Cognitive dysfunction

8. Colon cancer

9. Congestive heart failure

10. Constipation

11. Coronary (ischemic) heart disease

12. Deep vein thrombosis

13. Depression and anxiety

14. Diverticulitis

15. Endometrial cancer

16. Endothelial dysfunction

17. Erectile dysfunction

18. Gallbladder diseases

19. Gestational diabetes

20. Hemostasis

21. Hypertension

22. Immunity

23. Insulin resistance

24. Large arteries lose more compliance with aging

25. Metabolic syndrome

26. Nonalcoholic fatty liver disease

27. Obesity

28. Osteoarthritis

29. Osteoporosis

30. Ovarian cancer

31. Pain

32. Peripheral artery disease

33. Preeclampsia

34. Polycystic ovary syndrome

35. Prediabetes

36. Rheumatoid arthritis

37. Sarcopenia

38. Stroke

39. Tendons being less stiff

40. Type 2 diabetes

All in all, I hope I’ve given you a wake-up call to get off that couch and start a regular exercise program that will see you through to your golden years!

Sources:

Health Benefits of Exercise — Cold Spring Harbor Perspectives in Medicine

4 ways exercise helps fight aging — Time

The post 40 things that go wrong with your body when you don’t exercise appeared first on Easy Health Options®.

And it wasn’t long ago that a review of 50 studies proved what most of us have known all along… that the tart little berries really do kick UTIs to the curb.

But then there was that research that found dried cranberry powder decreased LDL (bad) cholesterol and improved heart and blood vessel function, brain blood flow and memory.

It turns out that may have just been the tip of the iceberg for what we’re learning cranberries can do for cardiovascular and metabolic health…

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Cranberries bring out the best in your gut

Mounting evidence indicates cranberries have tons of polyphenols and other bioactives known to improve gut health, strengthen the immune system, keep hearts healthy and balance blood sugar.

In a more recent study, researchers in Canada sought to confirm these findings by administering a cranberry extract capsule (the equivalent of ingesting about half a cup of fresh cranberries) to 40 participants in the morning and evening. The researchers collected blood, urine and stool samples at the beginning of the experiment and after four days of consuming the cranberry supplements.

The results reinforced the findings that cranberry extracts appear to improve intestinal microbiota and help prevent cardiometabolic disease — an umbrella term that includes:

• Heart disease
• Stroke
• Insulin resistance
• Diabetes
• and non-alcoholic fatty liver disease

But what’s really shocking is beneficial effects were reported after only four days of use.

In addition to their high polyphenol content, cranberries contain high concentrations of oligosaccharides, small fibers believed to contribute to their bioactivity.

The research team showed that the polyphenols and oligosaccharides in cranberry extract boost Bifidobacterium, a bacterium in the gut associated with a reduced risk of cardiometabolic diseases.

“Normally, these bacteria are stimulated by dietary fiber consumption,” says Jacob Lessard-Lord, a postdoctoral fellow at the Institute of Nutrition and Functional Foods (INAF). “We observed the same effect with cranberry extract with a dose almost 20 times lower.”

The cranberry extract was also found to stimulate Akkermansia muciniphila, a bacterium that helps reduce inflammation of the intestinal mucosa and strengthen the intestinal barrier. This could help counter the harmful effects of a Western diet, which compromises the intestinal barrier’s integrity and can lead to leaky gut.

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“Alteration of the intestinal barrier allows the passage of lipopolysaccharides (LPS) derived from the intestinal microbiota, known as metabolic endotoxemia, and is a crucial factor in the onset and progression of inflammation and metabolic diseases,” says Yves Desjardins, research lead and professor at Université Laval.

But when Akkermansia muciniphila bacterium and Bifidobacterium are stimulated, the microbiota regenerates and recreates an anti-inflammatory environment. This strengthens the connections between cells in the intestinal barrier, reinforcing it.

Cranberries + healthy bacteria = less chronic disease

The researchers plan to explore the long-term effects of the cranberry extract. But for now, there seems to be enough evidence supporting the addition of cranberries to your diet.

Unfortunately, it’s almost impossible to eat raw cranberries, given how tart they can be. And a lot of commercially prepared cranberry juice cocktails, cranberry sauces and cranberry fruit snacks are loaded with added sugar. And we know how sugar can ruin a good thing.

If you aren’t a fan of the taste of cranberries, a cranberry extract supplement may be the right choice for you or a dried powder mix (like those used in some studies).

If you want to give your gut an extra boost and protect against cardiometabolic diseases, make sure to eat foods rich in Bifidobacterium, like yogurt and cheese. Akkermansia muciniphila is a little harder to come by, as it’s not really present in foods. However, you can encourage your gut to make more Akkermansia muciniphila by consuming fiber-rich foods and foods high in polyphenols. Luckily, some of these foods have both, including:

• Blueberries
• Raspberries
• Apples
• Black beans
• Chicory root
• Almonds
• And of course cranberries

Sources:

Cranberry extracts could boost microbiota and counter cardiometabolic diseases —  Université Laval

Short term supplementation with cranberry extract modulates gut microbiota in human and displays a bifidogenic effect — NPJ Biofilms and Microbiomes

Cranberries – Cup Measurements — CookItSimply

The post What cranberries can do for heart disease, stroke, diabetes and more appeared first on Easy Health Options®.

If you are, you may be aware that the metabolic condition can impact other areas of your health, increasing risks for heart attacks, strokes and aneurysms.

But fewer people know that having T2D can set you on the road to cognitive decline by kickstarting mild cognitive impairment (MCI), a transitional phase from cognitive changes in normal aging to those typically found in dementia.

Here’s how and why it happens…

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It’s all about the white matter

Your brain is made of grey matter and white matter.

Grey matter is where the processing of sensation, perception, voluntary movement, learning, speech and cognition occurs. It’s where information is gathered.

White matter’s role is to facilitate communication between grey matter and the rest of your body, allowing you to use that information to function in the world.

So, where does diabetes come in?

White matter deteriorates faster with diabetes

In a long-term study led by scientists at Johns Hopkins University, 185 participants were followed for up to 27 years. All had unimpaired cognition at the start.

By the end of the trial, 60 people had progressed to MCI. Eight of those went on to develop dementia.

And T2D was among the factors associated with higher rates of deterioration in white matter over time, as well as MCI…

• Brain scans throughout the study revealed that participants with the most significant declines in white matter had an 86 percent greater risk of developing mild cognitive impairment (MCI).
• There was also a 48% higher risk for MCI if spinal fluid revealed an imbalance between two forms of amyloid beta proteins linked to the formation of Alzheimer’s signature plaques.
• And in participants who had both T2D and an imbalance in amyloid beta proteins, the risk for progressing to MCI increased by 55%!

“These findings highlight that white matter volume changes are closely associated with cognitive function in aging, suggesting that white matter degeneration may play a crucial role in cognitive decline,” write the authors of the study, led by neuroscientists at Johns Hopkins University in the United States.

“As insulin resistance plays a critical role in the formation of amyloid plaques, diabetes may promote Alzheimer’s disease pathology, resulting in an earlier progression from normal cognition to MCI.”

While more research is needed, these results aren’t totally surprising, given the fact that some drugs that treat T2D have been linked to a 35 percent lower risk of dementia in patients.

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The importance of controlling insulin

Insulin resistance can lead to a condition known as hyperinsulinemia, which is when your pancreas creates too much insulin.

On its own, hyperinsulinemia is not diabetes. But it is the beginning of the path. If you have insulin resistance, there are steps you can take to change your disease trajectory.

If you have T2D, it’s still possible to save your brain. Manage the condition well, and with your doctor’s guidance and lifestyle changes, studies have shown that, with the right diet, it’s possible to send T2D into remission.

A few more helpful suggestions:

• Ditch soda at all costs. It causes your gut to produce chemicals directly connected to the onset of T2D.
• Nutrition. Make sure you get adequate levels of these micronutrients missing in most with T2D.
• Swap unhealthy snacks for fruits that beat back insulin resistance.
• Exercise. Not only will it help with T2D, but it can reduce Alzheimer’s plaques by 76%.

Sources:

Indicators of an aging brain: A 20-year study — Medical Xpress

Type 2 diabetes linked to accelerated brain shrinkage, study reveals — Science Alert

Acceleration of brain atrophy and progression from normal cognition to mild cognitive impairment — JAMA Network

Type 2 diabetes drug linked to 35% lower dementia risk in patients — Science Alert

The post The common condition accelerating Alzheimer’s appeared first on Easy Health Options®.

If you recognize the signs early enough, insulin resistance can be halted before you get labeled with a chronic disease. It usually precedes the onset of type 2 diabetes by 10 to 15 years, which is plenty of time to reverse that trajectory.

But that’s not your only risk. Insulin resistance is also linked to obesity, cardiovascular disease, non-alcoholic fatty liver disease (NAFLD), metabolic syndrome and polycystic ovary syndrome (PCOS).

Lifestyle modification is key to improving insulin resistance, with diet being a common starting point. But recent research indicates one food may be especially beneficial at controlling this modern-day scourge…

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Mangoes mangle insulin resistance

Researchers at the Illinois Institute of Technology studied 48 adults ages 20 to 60 to determine how eating fresh mangoes compared to a calorie-matched portion of Italian ice affected inflammation and insulin sensitivity in overweight and obese adults with chronic low-grade inflammation.

According to Wikipedia, Italian ice is a semi-frozen treat made of finely granulated ice and fruit concentrates, juices or purees. Sounds healthy enough, right?

One group of participants ate two cups of fresh mango, or about 100 calories worth, daily. In contrast, the other group ate 100 calories of Italian ice.

Beyond the mangoes or Italian ices, participants were instructed to follow their regular diet and lifestyle. Study tests and food pick-up occurred five times throughout the four-week study, and compliance was monitored through participants’ three-day food records.

What happened next was astonishing…

The participants who ate mangoes experienced significant reductions in HOMA-IR-measured insulin resistance. Not only that, they showed a substantial improvement in beta-cell function, the ability of the pancreas to produce and release insulin to manage normal glucose concentrations. Beta-cell function was measured using the disposition index (DI), a marker of how effectively the body regulates blood sugar levels.

After four weeks, the mango group also had significantly lower insulin concentrations in response to an oral glucose tolerance test (OGTT) compared to their levels at the beginning of the study. No changes were observed in the control group.

“Managing blood glucose isn’t just about monitoring blood sugar levels — it’s about improving insulin sensitivity,” says Dr. Indika Edirisinghe, a professor at the Illinois Institute of Technology.

“Our study suggests that adding fresh mangos to the diet can be a simple, enjoyable way for people who are overweight or have obesity to support better insulin function and reduce type 2 diabetes risk.”

Interestingly, despite eating foods with the same amount of calories, body composition remained stable in the mango group, while the control group experienced a slight but significant weight increase. The findings also show markers of inflammation and glucose levels weren’t significantly different between the two groups at the end of the study. This indicates that mangoes are a heart-healthy swap for calorically comparable sweet treats.

“The improvement in insulin sensitivity in the mango group, without changes in body weight, is noteworthy — which counters misconceptions about mangoes’ natural sugar content and impact on obesity and diabetes,” Edirisinghe says.

“These findings support previous research showing that eating mango does not lead to weight gain, and while the exact mechanism is still unknown, the role of improved antioxidant status from mango consumption may be the mediating factor on blood glucose control.”

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Enjoying mangoes and good health

The results of this study further reinforce the importance of fresh fruit, particularly mangoes, as part of a heart-healthy lifestyle that supports blood sugar control, weight management and overall wellness.

Previous research has delved into the differences between consuming sugars in whole fruit versus fruit juices, which is ultimately the comparison this study made by pitting Italian ice against mangoes.

In one such study, the researchers stated, “As well as being high in vitamins and minerals, fruits are a great source of phytochemicals which may increase insulin sensitivity, and fiber which helps regulate the release of sugar into the blood and also helps people feel fuller for longer.”

Additionally, most fruits typically have a low glycemic index, meaning the fruit’s sugar is digested and absorbed into the body slower.

If you want to swap out mangoes for less healthy sweet treats, the first step is to learn to tell when a mango is ripe. Here are some tips from Mango.org:

• Don’t focus on color. Because mango varieties come in several colors, shapes and sizes, color is not the best indicator of ripeness.
• A ripe mango will give slightly when you squeeze it gently. A medium-ripe mango will be somewhat firm, and an unripe mango will be very firm to the touch. You can enjoy unripe mangoes, but their flavor will be more sour-tart than sweet.
• Sometimes, you can tell a mango is ripe by smelling the stem. If there’s a fruity aroma, your mango is ready to enjoy.

Cutting up mangoes can be tricky. Follow this tutorial here for tips to make it easy. Enjoy your mango as-is or mix them in a fruit salad, smoothie or yogurt. They also make a delicious addition to fish or chicken dishes.

Sources:

New study: Eating mangos daily shown to improve insulin sensitivity and blood glucose control — EurekAlert!

Mango Consumption Is Associated with Increased Insulin Sensitivity in Participants with Overweight/Obesity and Chronic Low-Grade Inflammation — Nutrients

How To Choose A Mango — Mango.org

The post The fruity swap that beats back insulin resistance appeared first on Easy Health Options®.

But today, you’re going to hear a slightly different story. You’ll want to pay close attention if you’re trying to lose weight.

You’ll hear about how certain processed foods can play an important role in helping you achieve that goal — with some added health benefits.

So, if you find it hard to follow a healthy whole foods diet, abhor frequent trips to the grocery store or market for fresh produce and enjoy the convenience of processed food — go for these and watch the weight fall off…

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Plant-based processed foods boost metabolism and weight loss

Dr. Hana Kahleova is the director of clinical research for the Physicians Committee for Responsible Medicine.

She and an international group of medical researchers have determined that plant-based foods, regardless of their level of processing, are effective for significant weight loss.

“Our research shows that choosing a bagel instead of bacon for breakfast or a veggie burger instead of a hamburger for dinner is the best option if you are looking to lose weight,” says Dr. Kahleova.

“Filling your plate with plant-based foods — even if they are considered ultra-processed like soy milk and vegan meat and yogurt alternatives — instead of animal products can have a positive impact on your weight and overall health.”

Dr. Kahleova and her team looked at the results of a study where participants who were overweight were randomly assigned to either an intervention or control group for 16 weeks.

During that time, the intervention group followed a low-fat, plant-based diet with no limit on calories, while the control group did not change their diets.

The group following a vegan diet lost an average of 13 pounds compared with an insignificant weight loss in the control group. They also showed greater improvement in their postprandial (after-meal) metabolism.

These findings suggest that replacing animal products with low-fat plant-based foods — even those that are considered processed, such as beans and cereal — may be an effective weight loss strategy.

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An easier way to switch to plant-based eating

There are other benefits to eating a plant-based diet, and it doesn’t take long for them to show up, either.

In a study where pairs of twins were assigned either a vegan diet or a diet that included both plant and animal foods, it took only 4 weeks for the vegan dieters to lower their LDL (“bad” cholesterol) levels.

In that same time period, they lowered their insulin levels and lost weight, which improved their heart health. But this twin study emphasized vegetables and fruits, legumes and whole grains free of sugars and refined starches.

Maybe if following a plant-based diet is new to you, but you’d like to try it to lose weight and improve blood sugar, reaching for plant-based processed food could be an easy way to ease into it.

But don’t cheat yourself by not adding in some fresh fruit and vegetables eventually. Take mangoes, for instance, which have been shown to improve insulin sensitivity and lower inflammation and glucose levels.

If you need to wean off of eating meat, you could try a green Mediterranean diet where fruits, vegetables, legumes and whole grains make up the bulk of your meals.

And you won’t feel a bit deprived! You can enjoy smoothies with healthy ingredients like blueberries, leafy greens, bananas, yogurt and avocados on this diet. Or try some veggie chili with beans, chickpeas and other vegetables — no meat needed!

Enjoy experimenting with Mediterranean spices that have special anti-diabetic benefits, and you’ll find yourself enjoying plant-based eating in no time!

Sources:

Swapping animal products for plant-based foods—no matter how processed—leads to weight loss, finds new study — Eureka Alert

Effect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight AdultsA Randomized Clinical Trial — JAMA Network Open

Vegan diet, processed foods, and body weight: a secondary analysis of a randomized clinical trial — Nutrition and Metabolism

The post The best processed foods for weight loss appeared first on Easy Health Options®.

But what the marketers of these drugs aren’t telling you is that weight loss comes with a lot of drawbacks: weight loss plateaus, scary gastrointestinal side effects, a sobering black box warning and a hefty price tag.

Luckily, there are a couple of simple and inexpensive steps you can take to mimic the effects of these drugs.

For instance, berberine is a phytochemical found in several plants that lowers insulin and fasting glucose levels and reduces triglycerides, which can lead to lower cholesterol. These are similar to the effects triggered by GLP-1 agonists.

Or here’s one that’s even easier….

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Beta-glucan the fiber that mimics GLP-1 agonists

Previous research has touted the ability of fiber to nourish our gut microbiome in ways that help with weight loss.

One such fiber is inulin. It packs a powerful metabolic punch that’s reported to suppress appetite, lower blood sugar and promote healthy weight.

But a recent study has taken that a step further by identifying a specific type of fiber that mimics the effects of GLP-1 agonists.

Beta-glucan, a form of fiber found in oats and barley, was singled out in the study as being able to control blood sugar and assist in weight loss in mice fed a high-fat diet.

The researchers say beta-glucan is the only fiber supplement they tested that lowered a mouse’s fat content and body weight within 18 weeks. Other fibers considered, including wheat dextrin, pectin, resistant starch and cellulose, had no such impact, though they did shift the makeup of the microbiome compared to the mice fed no fiber supplements.

“We know that fiber is important and beneficial; the problem is that there are so many different types of fiber,” says University of Arizona biomedical scientist Frank Duca.

“We wanted to know what kind of fiber would be most beneficial for weight loss and improvements in glucose homeostasis so that we can inform the community, the consumer and then also inform the agricultural industry,” Duca adds.

Oats for weight loss, reduced fat, gut health and insulin sensitivity

Dietary fiber is the main energy source for gut bacteria, yet less than 5 percent of Americans consume the recommended 25 to 30 grams of fiber (between 0.9 and 1 ounce) of fiber per day.

Even when we do choose to consume fiber, it’s tough to know which type to pick. There are water-soluble fibers like oat beta-glucans and wheat dextrin that are easily fermentable by gut bacteria.

Then there are others that are less soluble or insoluble, meaning they pass through the gut and help form stool. Both are important from a health perspective.

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But if you’re looking to lose weight, beta-glucan may be the way to go…

The study found that only beta-glucan increased the number of Ileibacterium found in the mouse intestine. This bacterium has been linked to weight loss in other mouse studies.

Long before the 10-week mark, mice fed beta-glucan demonstrated reduced body weight and body fat content compared to mice fed other types of fiber.

The beta-glucan mice also showed increased concentrations of butyrate in their guts, a metabolite made when microbes break down fiber. Butyrate triggers the release of GLP-1, the same protein mimicked by drugs like Ozempic to stimulate insulin release.

And that’s not the only effect, Duca says. “We think that there are other beneficial things that butyrate could be doing that are not gut peptide related, such as improving gut barrier health and targeting peripheral organs like the liver,” he notes.

The researchers caution more study is needed before these results can be extended to humans. However, the findings do suggest some fiber may be better suited to weight loss and insulin control than others.

So if you’re looking to lose weight, boosting your intake of beta-glucan could benefit those efforts. Try eating a bowl of oatmeal (which contains both inulin and beta-glucans) for breakfast, or adding a helping of barley to your soup or salad. Not only will it support your weight loss efforts, but it will give you better gut health to boot.

Sources:

How your morning oats could help you manage your weight — The University of Arizona News

Impact of Plant-Based Dietary Fibers on Metabolic Homeostasis in High-Fat Diet Mice via Alterations in the Gut Microbiota and Metabolites — The Journal of Nutrition

The post The breakfast food that mimics how Ozempic, Wegovy and Mounjaro work appeared first on Easy Health Options®.

This has long been confirmed. And sweetened soda is one of the worst culprits.

A typical 12-ounce can of soda contains around 39 grams of sugar, roughly the equivalent of 10 teaspoons of sugar. Enough sugary sodas and blood sugar spikes eventually make cells less responsive to insulin, and before you know it, insulin resistance sets in, followed eventually by type 2 diabetes.

It turns out there’s much more to it than that…

For the first time, a study has “connected the dots,” showing how drinking soda causes your gut to produce chemicals that are directly connected to the onset of type 2 diabetes.

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Drinking sugary drinks causes gut changes linked to diabetes

Scientists from nine different universities came together to examine data from more than 16,000 Hispanic/Latino individuals in the U.S. They chose to focus on this population because they have both high soda consumption and a high prevalence of type 2 diabetes.

They discovered that sugar-sweetened beverage consumption is linked to changes in nine species of gut bacteria and that these changes are linked to the onset of type 2 diabetes.

Four species of gut bacteria that produce short-chain fatty acids (SCFAs) were reduced among those who drank sweetened drinks and soda.

SCFAs improve insulin sensitivity and reduce blood glucose levels, so producing fewer SCFAs leaves a person more vulnerable to diabetes.

Other metabolic compounds affected by drinking sugary soda are glycerophospholipids, fats that build cell membranes and appear to be linked to diabetes, and branch-chained amino acids (BCAA), which are thought to play a role in insulin resistance.

“Our study suggests a potential mechanism to explain why sugar-sweetened beverages are bad for your metabolism,” according to senior author Qibin Qi, PhD, from Albert Einstein College of Medicine, NY. “Although our findings are observational, they provide insights for potential diabetes prevention or management strategies using the gut microbiome.”

He added that the sugar in soda “might be more easily absorbed because they’re just sugar and water.”

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How to support your gut microbiome

Now that you understand the profound connection between your gut microbiome and the risk of diabetes, it’s empowering to know that you can take steps to enhance your gut health and reduce this risk.

First of all, give up the sweetened beverages. A large study you can read about here determined the 2 worst ultraprocessed foods for our health. And you’ve probably guessed that sweetened beverages were one of them.

Next, try these steps:

• Increase your intake of inulin fiber, which boosts short-chain fatty acids in your gut. You can find inulin in garlic, leeks, asparagus, beans, legumes, bananas, apricots, carrots, oranges and chicory root. These are considered prebiotic foods.
• Eat fermented foods: Fermented foods like yogurt, sauerkraut and kefir all contain healthy bacteria that reduce inflammation and support healthy bacteria.
• Avoid or limit your intake of artificial sweeteners: Some evidence has shown that artificial sweeteners like aspartame increase blood sugar by stimulating the growth of unhealthy bacteria like Enterobacteriaceae in the gut microbiome.
• Eat whole grains: Whole grains contain beneficial carbs like beta-glucan, which are digested by gut bacteria, and help prevent diabetes.
• Eat fruits rich in polyphenols: Polyphenols are plant compounds that shield us from insulin resistance and diabetes. Think stone fruits and berries.
• Take antibiotics only when necessary: Antibiotics disrupt the gut microbiome, possibly contributing to weight gain and antibiotic resistance. Thus, only take antibiotics when medically necessary.

Sources:

How might soft drinks lead to type 2 diabetes — Medical News Today

Sugar sweetened beverage intake, gut microbiota, circulating metabolites, and diabetes risk in Hispanic Community Health Study/Study of Latinos — Cell Metabolism

Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction — The BMJ

The implication of short-chain fatty acids in obesity and diabetes — Microbiology Insights

The post Soda, sugar and the other reason it leads to diabetes appeared first on Easy Health Options®.

In other words, it would only take a tiny push for 34% of us to move into full-blown blood sugar problems that can damage our hearts, take down our kidneys and lead to serious brain problems.

The good news is that making simple changes like staying active, reducing stress, and adjusting your diet to include more low-carb options can make a significant impact on the prediabetes problem.

And it turns out there’s one more thing you can do that’s even easier…

It’s as simple as adding one specific superfood to your daily diet and letting its natural compounds work to balance your blood sugar.

Here are the details…

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Lower fasting blood glucose

Researchers at the University of Gothenburg have previously shown that a compound known as sulforaphane in broccoli works as an antidiabetic agent in people already living with type 2 diabetes.

However, sulforaphane had not yet been put to the test against prediabetes.

So the scientists got back to work following 89 people with elevated fasting blood sugar, an indicator of prediabetes. The participants were randomly assigned to take either sulforaphane or a placebo for twelve weeks.

And the results were clear…

Sulforaphane can take fasting blood sugar down!

In fact, the results showed that participants who took the broccoli superfood compound experienced a significantly higher than average reduction in fasting blood sugar than those taking the placebo.

The results were so impressive that the researchers even pointed out that the difference between those taking sulforaphane and those not was “considerable.”

Better and better blood sugar

The scientists also found that some people with prediabetes benefited from sulforaphane at an even greater level.

Those with the most significant improvement after taking sulforaphane had low insulin resistance and secretion, along with:

• Early signs of mild age-related diabetes
• A relatively low BMI in the context of the study
• A low incidence of fatty liver disease

The scientists even found why sulforaphane may be more impactful against blood sugar problems for some people…

In an additional stage of the research, they found differences in the gut microbiomes of those who responded well to sulforaphane compared to those who had a lesser response, indicating that bacteria may interact with sulforaphane, improving the efficacy of the broccoli compound.

While more research may be needed to identify the microbiome differences, the researchers did find that the most profound responders may have had more butyrate-producing bacteria.

Butyrate is a fatty acid that the gut creates when it digests certain foods. Previous research found that a decline in butyrate may trigger insulin resistance. Butyrate also contributes to gut health.

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Putting sulforaphane to work for you

“The treatment of prediabetes is currently lacking in many respects, but these new findings open the way for possible precision treatment using sulforaphane extracted from broccoli as a functional food. However, lifestyle factors remain the foundation of any treatment for prediabetes, including exercise, healthy eating, and weight loss,” says Professor Anders Rosengren.

“The results of the study also offer a general model of how pathophysiology and gut flora interact with and influence treatment responses. A model that could have broader implications.”

So, how can you use the results of this study to work?

The first step is to increase your intake of broccoli to get more sulforaphane in your diet.

Here’s the best way to eat broccoli to amplify the compound’s powers. (Hint: It’s not raw.)

Next, consider consuming more probiotics to support the healthy bacteria levels in your gut and, therefore, sulforaphane’s action.

You can get probiotics through dietary choices like yogurt, kefir and sauerkraut. But I also like to take a quality probiotic supplement to ensure optimal levels.

Sources:

Diabetes Statistics – NIH

Reduced prediabetes in people who ate broccoli compound – EurekAlert!

The post The superfood compound that beats back prediabetes appeared first on Easy Health Options®.

Normally the pancreas produces insulin which helps move blood glucose into our cells where it’s used for energy. Some is also stored in the liver, muscles and fat cells.

But when blood sugar is high often or spikes a lot, the cells become resistant to allowing the insulin to enter, and blood sugar continues to rise. Over time, insulin resistance can lead to prediabetes and eventually, full-blown type 2 diabetes, if the trajectory is not stopped.

It’s well known that people with diabetes are at increased risk for heart disease. But now we’re learning that just being insulin resistant is linked to the world’s most common heart valve disease…

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What is aortic stenosis?

Aortic stenosis (AS) causes a narrowing of the aortic valve, restricting blood flow out of the heart.

Eventually, the valve thickens and stiffens, making the heart work harder to pump blood effectively around the body. If not corrected, this can gradually cause debilitating damage that can lead to life-threatening complications, such as heart failure. 

The symptoms of AS can take years to develop. Someone living with AS can experience symptoms that include chest pain, tiredness, shortness of breath and heart palpitations. Some may experience no symptoms at all but still be at risk of heart failure and death.

Known risk factors for AS include age, gender (being male), hypertension, and smoking. Diabetes is an established risk factor too.

But now we’re learning that insulin resistance, even if it never progresses to become diabetes, can also put men at high risk of this dangerous heart condition.

Biomarkers that predict aortic stenosis

A group of researchers from Finland have identified specific biomarkers of insulin resistance as predictors that a man will develop AS.

A biomarker is a substance that, when found in bodily fluids like blood, can indicate an abnormal process in the body.

The researchers analyzed data from 10,144 Finnish men aged 45 to 73 who did not have AS. They measured biomarkers related to insulin resistance.

At a ten-year follow-up, 116 of those men, or 1.1%, were diagnosed with AS.

Now, that may not sound like a lot. But the important thing here is that the team identified very particular biomarkers related to insulin resistance – fasting insulin and serum C-peptide, for example – that were associated with an increased AS risk.

This is good news. By taking care of these biomarkers, it’s possible men can avoid aortic stenosis, heart disease and early death.

“This novel finding highlights that insulin resistance may be a significant and modifiable risk factor for AS,” says lead author Dr Johanna Kuusisto, from the Kuopio University Hospital, in Finland. 

“As insulin resistance is common in Western populations, managing metabolic health could be a new approach to reduce the risk of AS and improve cardiovascular health in aging populations. Future studies are now warranted to determine whether improving insulin sensitivity through measures such as weight control and exercise can help prevent the condition.” 

The findings of this study are somewhat limited since the research group consisted of only male subjects. However, men are more likely to develop the condition.

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Preventing insulin resistance

Some risk factors, such as your gender or ethnicity are clearly not under your control. And unfortunately, genes have been identified that can make some people more likely to develop insulin resistance.

But lifestyle plays a significant role both in the development and prevention of insulin resistance, including:

Being overweight. Obesity is considered a primary cause.

Lack of physical activity. Exercise builds muscle that can absorb blood glucose, but not if you’re too stationary.

Poor diet. A diet high in ultraprocessed foods, with high levels of carbs, and saturated fats is a recipe for insulin resistance.

Research has already shown that insulin sensitivity can be improved, fasting blood sugars normalized and even type 2 diabetes reversed.

To keep from succumbing to this dangerous spiral that can lead to aortic stenosis, read my detailed post on the early signs of insulin resistance and how to get insulin sensitivity back. 

Sources:

World’s most common heart valve disease linked to insulin resistance in large national study — EurekAlert

Biomarkers reflecting insulin resistance increase the risk of aortic stenosis in a population-based study of 10,144 Finnish men — Annals of Medicine

Insulin resistance — Cleveland Clinic

The post Aortic stenosis: What’s insulin resistance got to do with it? appeared first on Easy Health Options®.

Some, like lack of exercise and poor diet, simply increase your risk of ending up with heart problems at all.

Yet, others actually speed up your cardiovascular risk clock, causing you to develop the disease far sooner than you otherwise would.

According to research presented at the American Heart Association’s Scientific Sessions 2024, possibly the most dangerous of the latter leads to a syndrome that combines blood sugar and kidney issues to bring about heart disease almost three decades sooner.

Here’s how what you need to know to avoid that fate…

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The dangerous intersection of diabetes and kidney disease

The study focused on analyzing how chronic kidney disease and Type 2 diabetes affect cardiovascular disease (CVD) risk.

Researchers chose to narrow in on these two conditions because they are two of the four components of cardiovascular-kidney-metabolic (CKM) syndrome.

It’s a syndrome that the American Heart Association defines as “the interplay of cardiovascular disease, kidney disease and the metabolic disorders Type 2 diabetes and obesity.”

Type 2 diabetes is also the leading cause of kidney disease, and cardiovascular disease is the most frequent cause of death for people with chronic kidney disease. If that doesn’t make the “interplay” crystal clear, I’m unsure what would.

While the wide-ranging effects of CKM impact nearly every major organ in the body, including the brain, kidneys and liver, the syndrome hits the cardiovascular system like a guided missile.

CKM significantly increases the rate of fatty buildup in the arteries. It damages heart muscle function. And it leads to glitches in the electrical impulses that power the heart itself.

However, while scientists have understood these dangers for decades, they had never quantified just how quickly diabetes or kidney problems can turn into heart problems… until now.

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The clock is ticking

To determine at what age someone with each risk profile would be expected to have elevated CVD risk, the researchers used the American Heart Association Predicting Risk of cardiovascular disease EVENTs (PREVENT) calculator.

Without CKM syndrome, the expected age at which a person is expected to have an elevated heart disease risk is 68 for women and 63 for men. However, living with diabetes or kidney issues (or both) shortens the countdown drastically:

• The study found that adults with chronic kidney disease have an elevated heart risk that starts eight years earlier than those without the disease. That’s age 60 for women and 55 for men.
• Type 2 diabetes raises cardiovascular risk at age 59 for women and 52 for men. That’s 9 years younger for women and 11 years younger for men.
• The worst news is for people with both type 2 diabetes and chronic kidney disease, who have an elevated risk for heart disease at age 42 for women and 35 for men. That’s 26 to 28 years earlier, respectively!

Because the American Heart Association has recognized the extreme risks of CKM, they’ve created recommendations you can follow based on stages of the condition. They go all the way from Stage 0 where there are no risk factors, and the focus is on prevention — to Stage 4 where clear signs of heart disease are present.

It’s important to note that CKM usually begins with insulin resistance, an initial stage before pre-diabetes which can take a quick turn to a diabetes diagnosis.

Two of the most important preventative steps would be keeping abreast of the early signs of insulin resistance and maintaining a healthy weight.

You can use these recommendations to take charge of your own health and as a starting point for keeping heart disease far, far away.

Sources:

Heart disease could hit up to 28 years sooner for people with CKM syndrome – EurekAlert!

The post The syndrome that speeds up heart disease risk by decades appeared first on Easy Health Options®.

But the condition it’s most closely linked to is diabetes.

In fact, the two are so likely to go hand-in-hand that doctors have coined a term for it – ‘diabesity.’

According to Cleveland Clinic endocrinologist, Jay Waddadar, MD,” “Diabesity is a disease with enormous potential to cause ill effects on the body in the long run. Diabesity is a silent disease that damages your body if it’s not controlled, even while you feel fine.”

However, not everyone with obesity develops diabetes, and a team of scientists at Rutgers University believes they’ve uncovered why and how it could help others…

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Stress and obesity-induced insulin resistance

Scientists have long thought obesity causes diabetes by impairing the way insulin signals within the liver and fat cells.

However, while looking at hormone levels in mice, the Rutgers team discovered that overeating in normal mice increases the stress hormone norepinephrine within days, resulting in stimulation of the sympathetic nervous system.

This insight quickly led the researchers in a new direction: determining what effect excess production of this hormone has in spurring diabetes development.

To do so, they fed genetically engineered mice (unable to produce stress hormones) the same obesity-inducing high-fat and high-sugar diet. But even though these mice ate as many calories and got just as obese as normal mice, they didn’t develop metabolic disease.

Their conclusion?

Overeating and obesity increase the body’s sympathetic nervous system (the fight-or-flight response), raises the level of the stress hormones norepinephrine and epinephrine and causes insulin resistance.

The new findings may help explain why some obese individuals develop diabetes while others don’t and why stress can worsen diabetes even with little weight gain.

“Many types of stress – financial stress, marital stress, the stress associated with living in dangerous areas or suffering discrimination or even the physical stress that comes from excessive alcohol consumption — all increase diabetes and synergize with the metabolic stress of obesity,” said Christoph Buettner, chief of endocrinology, metabolism and nutrition at Rutgers Robert Wood Johnson Medical School.

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Reduce the effects of stress

“We hope this paper provides a different take on insulin resistance,” Dr. Buettner added. “It may also explain why none of the drugs currently used to treat insulin resistance, except insulin itself, directly increases cellular insulin signaling.”

That makes addressing how stress impacts the body, specifically diabetes, something that can’t be ignored. And while overeating and stress can partner up to increase the risk for diabetes, developing healthy eating habits should still be at the top of any list to lower those risks.

Stress, however, can be harder to tame. There are a few lifestyle factors that can help manage stress, including exercise, medication or prayer and learning to say “no.”

However, we can’t talk about stress and the body’s natural fight-or-flight response without discussing the adrenal glands.

The adrenals secrete several hormones including epinephrine (adrenaline), norepinephrine (noradrenaline) and cortisol, which have similar functions — including increasing the heart rate and force of heart contractions, increasing blood flow to the muscles and brain, relaxing airway smooth muscles, and assisting in glucose (sugar) metabolism.

All of these functions are necessary for the fight or flight response needed during times of short-term stress. But when stress becomes chronic (long-term), the adrenals become fatigued. Cortisol output can contribute to a recurrent stress loop that can’t be resolved appropriately, potentially resulting in elevated norepinephrine.

It becomes difficult to rein the fight or flight response back in with hormones that normally would, like DHEA, and we can experience problems with blood sugar, weight gain, low energy levels and more.

Adaptogens are active ingredients in certain plants that help your body adapt to stress. Some adaptogen herbs, including ashwagandha and holy basil, have been shown to improve the body’s response to physical and emotional stress:

• Ashwagandha has a positive effect on the endocrine and nervous systems by regulating metabolism and how the brain responds to stress.
• Holy basil also helps to balance blood sugar and cholesterol and also provides a rich source of antioxidants and anti-inflammatory compounds.

Sources:

Researchers suggest stress hormones explain how obesity causes diabetes – EurekAlert!

Diabesity: How Obesity Is Related to Diabetes – Cleveland Clinic

Adrenal Glands — Johns Hopkins Medicine

Adaptogens — Cleveland Clinic

The one thing that reverses the amazing benefits of healthy fats – Easy Health Options

The post Obesity’s fight-or-flight response driving diabetes appeared first on Easy Health Options®.

But for those who have already faced a cancer diagnosis, the risk becomes even more concerning.

If you fall into this category, here’s what you need to know to save your life.

How obesity causes cancer

Experts believe that the connection between obesity and cancer risk lies in the inflammation caused by visceral fat — an especially dangerous type of fat known to build up around organs in the abdominal cavity, or midsection of the body.

Visceral fat cells are large, and there are a lot of them. This excess fat doesn’t leave much room for oxygen — and that low-oxygen environment triggers inflammation.

Inflammation caused by obesity can keep the body from properly responding to insulin. This is called insulin resistance. When the body doesn’t respond to insulin correctly, it produces more insulin to compensate for that.  

The increase in insulin due to insulin resistance triggers an increase in the number of cells produced, which can lead to cancer.

According to the Centers for Disease Control (CDC), the following 13 cancers are obesity-related:

• Breast (in women who have gone through menopause)
• Colon and rectum
• Uterus
• Gallbladder
• Upper stomach
• Kidneys
• Liver
• Ovaries
• Pancreas
• Thyroid
• Meningioma (a type of brain cancer)
• Multiple myeloma

Obesity also makes a second diagnosis more likely

Researchers from the American Cancer Society have found that cancer survivors who are overweight or considered obese are at increased risk of developing cancer again.

They analyzed data from 26,894 cancer survivors in the Cancer Prevention Study II Nutrition study. Participants were surveyed starting in 1992 with follow-up occurring through 2017.

They found that overweight cancer survivors had a 15% increased risk for a second diagnosis of any cancer and a 40% increased risk for a second diagnosis of obesity-related cancers. 

In comparison, obese cancer survivors had a 34% increased risk for a second diagnosis of any cancer and a 78% increased risk for a second diagnosis of obesity-related cancers. 

Make weight maintenance part of cancer prevention

Whether or not you’re a cancer survivor, being overweight or obese clearly stacks the odds against you. That makes avoiding weight gain paramount.

But because cancer survivors deal with unique factors, including treatment-induced hormonal effects that can lead to weight gain, especially in breast, prostate and colon cancer treatment, fad weight loss diets may not provide the nutrition they need.

The Dana Farber Cancer Institute provides some specific advice for cancer survivors. They suggest that unwanted weight gain can be managed, and even reversed, by following some simple, healthy eating and activity guidelines including:

• Follow a schedule, and don’t skip any meals or snacks.
• Fill up on nourishing, naturally low-calorie foods, such as including a fruit/veggie at every meal or snack. The fiber will keep you full and help prevent overeating.
• Adjust your portions by using a smaller plate, which will make a smaller portion look bigger.
• Balance your plate by making at least half of your plate consist of vegetables and fruit, one-quarter of your plate should be lean protein and one-quarter whole grains.
• Incorporate moderate exercise.
• Get adequate sleep.

Their recommendations on how to eat for cancer prevention and survivorship are similar to the Mediterranean diet, which is considered a sustainable eating style because it’s not overly restrictive, making it easier to follow and stick to.

It’s heavier on fruits and vegetables and whole grains — two of the best ways to get more fiber into your diet. It also is heavier on fish and poultry, recommends healthier fats, like olive oil, and limits red meat.

As far as exercise, studies have found it has numerous benefits including:

• Helps reduce pain and increase energy during treatment.
• Kicks the immune system into gear against cancer
• Helps starve cancer and halt the spread.

Just remember to start easy and discuss any limitations with your cancer team, and start working on leaving cancer in the rearview mirror.

Sources:

Body weight linked to 2nd diagnosis for cancer survivors: Study — Becker’s Hospital Review

Excess Body Weight and the Risk of Second Primary Cancers Among Cancer Survivors — JAMA Network

Health Risks of Overweight & Obesity — National Institutes of Health

How does obesity cause cancer? — University of Texas MC Anderson Cancer Center

The post The high-risk factor for a 2nd cancer diagnosis appeared first on Easy Health Options®.

A night or two of shortened sleep can make you irritable and result in brain fog and memory problems. But chronic sleep problems can lead to much worse — like increasing the risk of diabetes, hypertension, dementia, depression, heart disease and respiratory disease.

These impacts may be worse for women than men, especially on the cardiometabolic front. Researchers at Columbia University decided to examine this phenomenon, and what they found isn’t good news for women who have trouble sleeping…

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How sleep deficiency impacts insulin

It can be difficult to study the health impacts of chronic sleep loss. Laboratory studies have shown a brief period of total or partial sleep deprivation impairs glucose metabolism. However, these studies don’t reflect the typical mild sleep deprivation a lot of people experience, when they get by on roughly six hours of sleep for long stretches of time.

So researchers decided to look at the impact of mild, chronic sleep deprivation by enrolling 38 healthy women, including 11 postmenopausal women, who routinely slept for at least seven hours a night.

“Throughout their lifespan, women face many changes in their sleep habits due to childbearing, child-rearing, and menopause. And more women than men have the perception they aren’t getting enough sleep,” says study leader Dr. Marie-Pierre St-Onge, a Columbia professor and director of the Center of Excellence for Sleep and Circadian Research at Columbia University Vagelos College of Physicians and Surgeons.

The participants underwent two study phases in random order. In one phase, they were asked to maintain their usual sleep patterns. In the other, they were asked to delay their bedtime by an hour and a half, which shortened their total sleep time to roughly six hours. Each phase lasted six weeks. Compliance was measured with wearable devices, and researchers measured insulin, glucose and body fat throughout the study.

Results showed that shortening sleep by 90 minutes for six weeks increased fasting insulin levels by over 12 percent overall and by more than 15 percent in postmenopausal women. Plus, insulin resistance rose by nearly 15 percent overall and by more than 20 percent among postmenopausal women. Average blood sugar levels remained stable for all participants throughout the study.

“Over a longer period of time, ongoing stress on insulin-producing cells could cause them to fail, eventually leading to type 2 diabetes,” St-Onge says. 

That means getting enough sleep each night may lead to better blood sugar control and reduced type 2 diabetes risk, especially among postmenopausal women.

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Preventing a sleep deficit

Previous studies have suggested people whose sleep amounts vary from day to day have a higher risk of diabetes. So the researchers next step will be to examine if stabilizing sleep patterns among people with variable sleep schedules improves blood sugar control.

Additional studies will look at whether restoring sleep for people perpetually short on sleep may improve glucose metabolism.

Restoring sleep is simple to talk about, but hard to do for many people who struggle with chronic sleep deficit. But, as we’ve noted in past articles, there are a number of steps you can take to improve the quality and duration of your sleep — including adopting the bedtime routine of a toddler (don’t knock it till you’ve tried it!). The key may be finding what works best for you.

Just one thing — if you sleep with a night light, stop. That too has a crazy impact on your metabolism and glucose tolerance.

Sources:

Shortening sleep time increases diabetes risk in women — EurekAlert!

Chronic Insufficient Sleep in Women Impairs Insulin Sensitivity Independent of Adiposity Changes: Results of a Randomized Trial — Diabetes Care

Why Lightbulb Choices Matter — Natural Eye Care

The post The surprising deficiency that could raise diabetes risk appeared first on Easy Health Options®.

On the one hand, keto has been shown to help with body fat reduction — particularly the visceral fat in your belly that can raise your risk of heart disease. It also has been connected to lower blood pressure and reduced inflammation in the body and brain.

On the other, low carbohydrate diets like keto have been linked to atrial fibrillation and diabetic ketoacidosis. And while it can help with weight loss in the short term, its high fat and caloric content make it difficult to maintain that weight loss over the long term.

Now there’s even more evidence keto isn’t all it’s chalked up to be…

That’s because it can increase the risks of developing high cholesterol and type 2 diabetes — both risk factors for stroke — by disrupting your gut microbiome.

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The triple whammy that links keto and stroke

University of Bath researchers studied 53 healthy adults for up to 12 weeks. Participants followed one of three diets: a moderate sugar diet (the control group); a low-sugar diet where less than 5 percent of calories came from sugar; and a ketogenic low-carbohydrate diet where less than 8 percent of calories came from carbs.

After 12 weeks, the researchers found the keto diet raised cholesterol levels, particularly LDL (bad cholesterol), and increased apolipoprotein B (apoB), which causes plaque buildup in arteries. By contrast, the low-sugar diet significantly reduced LDL particle cholesterol.

Lead researcher Dr. Aaron Hengist noted that if this increase in cholesterol is sustained over years, it “could have long-term health implications such as increased risk of heart disease and stroke.”

The keto diet also altered the composition of the gut microbiome, including a decrease in Bifidobacteria. Often found in probiotics, Bifidobacteria produce B vitamins, inhibit pathogens and harmful bacteria and lower cholesterol. Sugar restriction, by contrast, did not significantly impact gut microbiome composition.

“Dietary fiber is essential for the survival of beneficial gut bacteria like Bifidobacteria,” says Dr. Russell Davies, who led the microbiome research. He noted the keto diet reduced fiber intake to around 15 grams which is half the recommended daily intake.

“This reduction in Bifidobacteria might contribute to significant long-term health consequences such as an increased risk of digestive disorders like irritable bowel disease, increased risk of intestinal infection and a weakened immune function,” Davies adds.

Finally, the keto diet reduced glucose tolerance. This means the participants’ bodies became less efficient at handling carbs.

Javier Gonzalez, who oversaw the research, notes while the keto diet lowered fasting glucose levels, it also reduced the body’s ability to handle carbs from a meal.

“By measuring proteins in muscle samples taken from participants’ legs, we think this is probably an adaptive response to eating less carbohydrates day to day and reflects insulin resistance to storing carbs in muscle,” Gonzales says. “This insulin resistance is not necessarily a bad thing if people are following a ketogenic diet, but if these changes persist when people switch back to a higher carbohydrate diet it could increase the risk of developing type 2 diabetes in the long term.”

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Still good for weight loss

Now for the good news: both the low-sugar and keto diets resulted in fat loss. At 12 weeks, the keto diet resulted in an average of 2.9 kg in fat loss per person, while individuals on the sugar-restricted diet had an average fat loss of 2.1 kg. Both these diets achieved fat loss without changing physical activity levels.

Researchers also observed the keto diet shifted the body’s fuel preference from glucose to fat, which resulted in significant changes in lipid metabolism and muscle energy use.

Based on these results, the researchers conclude that if you’re looking to lose weight, a low-sugar diet will be better for most people than a keto diet, since it promotes fat loss without any apparent negative health impacts.

Whichever of these diets you choose, it couldn’t hurt to supplement it with probiotics to protect your gut health. While probiotic supplements in pill form are good for convenience (as long as the bacteria are live), it’s even better to get your probiotics from fermented foods like yogurt, kefir, sauerkraut, kimchi and kombucha. These foods come with additional nutrients like vitamins, minerals and fiber, which can further support good health.

Sources:

Ketogenic Diet reduces friendly gut bacteria and raises cholesterol levels – University of Bath study — EurekAlert!

Ketogenic diet but not free-sugar restriction alters glucose tolerance, lipid metabolism, peripheral tissue phenotype, and gut microbiome: RCT — Cell Reports Medicine

The effects of probiotics on cholesterol levels — Easy Health Options

Low-carb diet tied to common heart rhythm disorder — Science Daily

The post Keto’s gut changes that raise your stroke risk appeared first on Easy Health Options®.

Spending time in a sauna does more than help you relax, soothe sore muscles and improve circulation. The practice has been associated with all kinds of health benefits. In fact, regularly spending time in the sauna can slash your risk of specific health conditions including:

• High blood pressure
• Heart disease
• Dementia
• Respiratory disease
• Stroke

And recent research has uncovered another reason to add sauna time to our list of daily health habits — especially for post-menopausal women…

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Sauna to burn fat, increase insulin sensitivity

The study involved removing the ovaries of older female mice to model post-menopausal conditions. The mice were also fed a Western diet (which mirrors what most Americans eat) that contained 45 percent calories from fat.

The mice were then divided into two groups: one that received 30 minutes of daily heat therapy in a chamber set to 40 degrees Celsius (104 degrees Fahrenheit) for 12 weeks and one that received no heat treatment.

The mice receiving the heat treatment had significantly reduced lactate dehydrogenase levels, which indicates less aging-related tissue damage — that’s a win, but there’s more…

What was really surprising was that the heat therapy also effectively countered the weight gain induced by the high-fat diet the mice were fed.

The mice also showed improvements in insulin sensitivity and insulin signaling, as well as reduced adipose fat accumulation in areas such as the liver and in brown fat.

While adipose fat stores energy and hangs around on the body, brown fat is metabolically active and helps the body burn more energy. Previous studies have shown that people tend to lose brown fat as they age and women do as well when entering menopause. That contributes to a slower metabolism.

In short, the study appears to demonstrate that spending time in a sauna each day might help older adults, especially women, fight age-related obesity and insulin resistance. This could help ward off metabolic disease, which often leads to type 2 diabetes.

“Compared to men, women have a higher likelihood of being obese or overweight,” says research team leader Dr. Soonkyu Chung, PhD, a professor at the University of Massachusetts Amherst. “This is especially true after menopause, due to the loss of estrogen in the body.”

“Heat therapy could be a practical option for those with increased abdominal fat and a higher risk of metabolic diseases triggered by menopausal hormonal changes,” adds Rong Fan, a doctoral candidate advised by Chung. “It could be easily integrated into routine healthcare practices through regular sessions in saunas, heated baths or with specialized heat wraps.”

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Triggering the body to beat menopause weight gain

The researchers dug deep into the mechanisms involved and found that heat triggers several molecular processes that help the body use energy more efficiently and burn fat. They identified a key player, TRPV1, that when activated by heat triggers a process known as futile calcium cycling where the body uses energy to pump calcium ions across cell membranes. This process helps raise the amount of energy burned by the body.

Those actions also stimulate the body to break down and burn fats, reducing fat accumulation in tissues like the liver. In addition, it helps improve the body’s insulin sensitivity, which is critical for overall metabolic health.

The researchers caution that more research is needed to determine how long and intense the heat exposure needs to be in people to trigger the health benefits. They also need to confirm its safety and effectiveness across diverse populations.

For now, if you’re a woman in post-menopause and you want to kick your fat-burning metabolism into gear, give a daily sauna a try. If you don’t have a sauna at home, you can probably find one at a nearby spa, gym, health club or even the YMCA.

One caveat: make sure you sauna safely. Don’t use a sauna if you have unstable angina, chest pain or recently had a heart attack. And older people with low blood pressure should be cautious as well, since using a sauna can be risky for them. It’s always a good idea to speak with your doctor before engaging in a regular sauna practice.

Source:

Daily sauna time might help prevent menopause-related weight gain — EurekAlert!

The post The spa secret that prevents menopause-related weight gain appeared first on Easy Health Options®.

But the mechanism behind the connection has been hard to figure out. After years of research, however, researchers believe they can answer why blood sugar problems and dementia are intertwined, and why people with diabetes may have a harder time escaping the buildup of beta-amyloid plaques — key hallmarks of Alzheimer’s.

Here’s what you need to know…

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Leaving beta-amyloid to be stored in the brain

A study led by researchers at Umeå University, Sweden, measured blood concentrations of beta-amyloids (known as Aβ1-40 and Aβ1-42) and an enzyme that breaks down those plaque proteins, in a test group of people with type 2 diabetes versus a healthy control group.

To determine why diabetics are so much more likely to end up with plaques in the brain, the researchers gave both groups an infusion of glucose for four hours, to induce acute high blood sugar levels.

And as it turns out, while the bodies of the healthy control subjects began to immediately pump out that plaque-busting enzyme and break down the beta-amyloids — those with blood sugar problems weren’t so lucky.

In fact, the results showed that among the group with type 2 diabetes, there were no changes whatsoever. This means there was no increase in output of the enzyme needed to break down the plaque-forming proteins so the levels of beta-amyloid did not decrease.

In other words, when a healthy person experiences high blood sugar, their body goes into overdrive to prevent dementia.

But when people with type 2 diabetes have blood sugar spikes, beta-amyloid is allowed to form — without check — leaving it to be then stored in the brain where it could lead to cognitive decline, such as is seen in Alzheimer’s.

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Saving your brain from blood sugar dangers

So, if you’re living with blood sugar problems and want to keep your brain at its best, managing your blood sugar in check is a must. You may be under a doctor’s care, but there’s more you can do to improve your condition. Some people are even able to put type 2 diabetes in remission with lifestyle changes.

Here are some that can help:

1. Exercise – Physical activity helps to boost your insulin sensitivity and can help you shed a few pounds — an added bonus that can lead to better blood sugar maintenance.
2. Add more fiber and whole grains – Fiber is a disease-fighting must-have and great for improving blood sugar control. Choose whole grains to help reduce diabetes risk.
3. Take vitamin D – Vitamin D helps regulate insulin and insulin sensitivity. This, in turn, regulates blood sugar. So that means that having adequate vitamin D levels is very important.
4. Eat Mediterranean – The Mediterranean diet was voted the best diet for diabetes by U.S. News & World Report in 2019. Even better, research has shown it could have the power to prevent the buildup of those amyloid and tau proteins in the brain.
5. Snack on berries – Anthocyanins and rich levels of fiber are why berries have a powerful effect on blood sugar metabolism. Some of the best for promoting healthy blood sugar levels are aronia berries, blueberries and acai berries.

Sources:

Possible explanation for link between diabetes and Alzheimer’s – EurekAlert!

Mayo Clinic Minute: Is Alzheimer’s Type 3 diabetes? – Mayo Clinic

The post The Alzheimer’s-diabetes connection that may be hard to escape appeared first on Easy Health Options®.

If that sounds like a lot to you, you’re not alone. Most Americans are only eating one serving or less of fruits and vegetables every day.

These poor dietary habits are part of the reason the rate of type 2 diabetes is skyrocketing. An estimated 11.6 percent of the American population is currently living with type 2 diabetes, and that number will likely continue to grow if we don’t get our diets under control.

If overhauling your entire eating plan all at once seems overwhelming, I have good news for you. Lowering your type 2 diabetes risk could be as easy as adding these three foods to your diet — and only one daily serving is required for two of them…

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Drink more tea, eat more apples and berries

Flavonoids are substances found in plant-based foods and beverages that have powerful health properties. Flavonoids such as anthocyanins, fisetin, quercetin and isoflavones can help defend against conditions inlcuding high blood pressure, inflammation, menopause and type 2 diabetes.

Researchers have discovered there are three foods, in particular, you should be eating if you really want to turbo-charge the diabetes-protective impact of these flavonoids: tea, berries and apples.

The researchers analyzed data gathered from 2006 to 2010 from 113,097 participants in the UK Biobank study. The participants’ flavonoid intake was measured through two or more 24-hour dietary surveys analyzed using the US Department of Agriculture databases.

Based on average daily consumption, the researchers selected 10 flavonoid-rich foods and calculated a Flavodiet Score (FDS) by adding up the servings of these foods. They then performed statistical analyses to assess the link between dietary flavonoid intake and development of type 2 diabetes.

They discovered a higher FDS equivalent to consuming six servings of flavonoid-rich foods daily was connected to a 28 percent lower risk of developing type 2 diabetes compared to a lower FDS of one serving daily.

Results also showed that each additional daily serving of flavonoid-rich foods cuts diabetes risk by 6 percent. And three foods in particular were found to slash diabetes risk:

• Four servings of black or green tea per day were associated with a 21 percent lower diabetes risk
• One daily serving of berries was linked to a 15 percent reduced diabetes risk
• One serving per day of apples was connected to a 12 percent lower diabetes risk

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This is good news as the odds of developing type 2 diabetes continue to grow. And the older you get, the more at risk you are — practically one out of every two older Americans is on the cusp of type 2 diabetes.

Flavonoids lead to better blood sugar control and more

The study findings also indicate a diet rich in flavonoids positively affects weight management, glucose metabolism, inflammation and kidney and liver function, all of which contribute to the reduced type 2 diabetes risk.

Flavonoids, particularly anthocyanins, flavan-3-ols, and flavonols, can enhance insulin secretion and signaling and improve the transport and metabolism of glucose. This means that higher flavonoid intake can lead to greater insulin sensitivity and an improved blood lipid profile.

The researchers found certain people were more likely to engage in higher consumption of foods rich in flavonoids including women, older individuals and physically active participants.

Clearly, adopting a diet rich in flavonoids is a good move for staving off type 2 diabetes. So if you really want to turbo-charge the diabetes-protective impact of flavonoids, make sure you’re enjoying plenty of apples, berries and tea.

Sources:

Flavonoid-rich foods and drinks tied to an up to 28% lower risk of type 2 diabetes — Medical News Today

Higher habitual intakes of flavonoids and flavonoid-rich foods are associated with a lower incidence of type 2 diabetes in the UK Biobank cohort — Nutrition & Diabetes

National Diabetes Statistics Report — Centers for Disease Control and Prevention

The State Of The Plate: New Research Reveals America’s Fruit & Vegetable Consumption Is Eroding — Have a Plant

The post 3 foods to take down blood sugar, blood pressure and weight appeared first on Easy Health Options®.

That’s because according to research at the University of British Columbia, carbohydrates aren’t the only macronutrient with an impact on insulin.

In fact, the proteins and fats in your diet can impact blood sugar in ways science has never characterized before.

Here’s everything you need to know about what they discovered, as well as a secret tip they found on how to use one of those nutrients to lower insulin if you’re living with diabetes.

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The truth about insulin

When most of us hear the term “insulin,” of course associate it with diabetes.

However, the truth is that this little hormone, which is produced by cells in our pancreas, plays an important role in our health that goes far beyond our blood sugar alone.

In fact, while insulin that is too low is a hallmark of diabetes, if it gets too high, it can lead to everything from obesity and metabolic syndrome to high triglycerides, hardening of the arteries and high blood pressure.

This means that in order to be at your best, you have to maintain a delicate balance when it comes to your insulin. And that’s where knowing how foods can affect insulin production can help…

Protein and fats can drive insulin

In the first large-scale comparison ever, British Columbia researchers looked at how different people produce insulin in response to each of the three macronutrients: carbohydrates (glucose), proteins (amino acids) and fats (fatty acids).

They conducted tests on pancreatic islets from 140 male and female donors across. As the islets were exposed to each of the three macronutrients, the researchers measured the insulin response along with 8,000 other proteins.

And as you would expect if you’re a carb-cutter, most donors’ islet cells had the strongest insulin response to carbohydrates — although many were also affected by proteins and fats as well.

The team found that approximately nine percent responded strongly to proteins. And another eight percent of cells were more responsive to fats than any other nutrient, including the glucose from carbs.

“This research challenges the long-held belief that fats have negligible effects on insulin release in everyone,” says study first author Dr. Jelena Kolic. “With a better understanding of a person’s individual drivers of insulin production, we could potentially provide tailored dietary guidance that would help people better manage their blood sugar and insulin levels.”

Put simply, doctors shouldn’t be treating all people the same, expecting the same results.

For some whose insulin is too high, proteins and fats could be just as much of a problem as carbohydrates.

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Help for Type 2 diabetes

And here’s where we get to the discovery that could help those of us living with blood sugar problems…

The research team also examined a subset of islet cells from donors who had Type 2 diabetes — where insulin is too low.

As expected, these donor cells had a low insulin response to glucose. However, the researchers were surprised to see that their insulin response to proteins remained largely intact.

“This really bolsters the case that protein-rich diets could have therapeutic benefits for patients with Type 2 diabetes and highlights the need for further research into protein-stimulated insulin secretion,” said Dr. Kolic.

So if you’re living with problems associated with insulin — whether too high or too low — be sure to look at your diet, and your body’s reaction to it, as a whole. This will allow you to cut back on the foods that seem to accelerate your health issues while upping the ones that give you good results.

And if you have Type 2 diabetes, you can put that protein secret to work for you by downing this “shot” before meals to lower blood sugar.

Sources:

Hyperinsulinemia — Cleveland Clinic

Proteins and fats can drive insulin production for some, paving way for tailored nutrition — ScienceDaily

The post Carbs aren’t the only macronutrient with an impact on blood sugar appeared first on Easy Health Options®.