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®.

But there’s another significant reason to manage it, better yet, help it go into remission…

And that’s cancer.

Men with diabetes are 19 percent more likely to develop cancer. For women, the risk is 27 percent. If that weren’t bad enough, research has shown a link between diabetes and metastatic cancer. High concentrations of sugar in the blood encourages cancer cells to spread.

Researchers looking into the diabetes-cancer connection know how you can take both of these dangerous conditions down…

Can losing weight control diabetes AND cancer?

The Diabetes Remission Clinical Trial (DiRECT), a structured weight management program for people with diabetes, produced some amazing results…

Under the supervision of a dietitian, participants replaced their habitual diets with a prescribed diet. Foods not on the prescribed diet were slowly reintroduced.

After two years of this trial, 68 men and 53 women saw their type 2 diabetes go into remission, compared with only six men and five women in the control group.

When Emma Hazelwood of Bristol Medical School in England read these results, a bell went off…

She knew that people with type 2 diabetes also had an increased risk of developing certain cancers — including pancreatic cancer.

Had the trial participants who successfully lost weight and controlled their diabetes also reduced their cancer risk?

Nine cancer-related proteins reduced with weight loss

Previous studies have found that having increased body weight changed the level of certain proteins with a known link to cancer.

So, along with a team of researchers from Bristol Medical School, Hazelwood used data from 261 people with diabetes who were enrolled in the DiRECT trial.

The team analyzed blood samples from before and after weight loss and found that nine cancer-related proteins were reduced, compared with none in the control group, who had received standard diabetes care but not the prescribed diet.

“Results from this study help us gain insight into potential mechanisms linking type 2 diabetes and body fatness with cancer development.

“These findings offer encouraging evidence that the increased cancer risk seen in people with diabetes might be reduced with weight loss interventions. This has important implications for both diabetes treatment and cancer prevention.”

Do-it-yourself weight loss and disease prevention

Of course, not all of us can enroll in a trial that supervises our weight loss.

But that doesn’t mean there aren’t proven ways to do it yourself.

The Mediterranean diet is favored among people who are trying to lose weight and eat more healthfully. In fact, one study showed that people lost more weight and stuck to this diet more easily than either the Paleo or intermittent fasting diets.

Then there’s something known as mindful eating. It may sound like a New-age fad, but on the contrary, eating mindfully is a powerful way to control blood sugar.

But if you need a little guidance on your weight loss journey, consider Weight Watchers. The organization has been a leader in the weight loss industry for more than 50 years — and recognizing that weight loss is key for preventing type 2 diabetes, they’ve become a pioneer in helping people stop the disease progression in its tracks.

They’ve also got a reputation for helping people keep the weight off.

Sources:

Weight loss intervention in people with type 2 diabetes influences cancer-associated proteins — Eureka Alert

Impact of weight loss on cancer-related proteins in serum: results from a cluster randomised controlled trial of individuals with type 2 diabetes — eBioMedicine

Direct Clinical Outcomes at 24 Months — Diabetes Remission Clinical Trial

The post The diabetes-cancer connection and how to take both down appeared first on Easy Health Options®.

In other words, the average level of testosterone for a 45, 55 or 65-year-old man is lower than that of a man of the same age in 2010 — which was lower than that of a man of the same age in 2000!

The question is — why are testosterone levels declining so dramatically? And is there anything you can do to support your testosterone levels?

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Why men’s testosterone levels have dropped

While T levels decline with age, maintaining hormonal balance is more complex. Problems in one area of your health can sneak up and lead to problems in the endocrine system (headquarters for hormonal health).

Three health problems, in particular, have risen to almost epidemic proportions in the U.S. in the past several years, and they all have one thing in common — they can tank testosterone levels…

#1 – Type 2 diabetes

Testosterone is required to help all of the tissues in your body take up blood sugar in response to insulin. It’s no wonder then that men with low T levels are far more likely to have insulin resistance, meaning their bodies have to churn out more insulin to to keep their blood sugar in the normal range.

According to the American Diabetes Association, “If you have Type 2 diabetes, you are twice as likely to suffer from low testosterone as a man without diabetes.”

#2 – Liver problems

Studies show that men with non-alcoholic fatty liver disease, or NAFLD (a condition where there is an excess buildup of triglycerides in the liver), have reduced total testosterone.

Untreated, NAFLD can progress to nonalcoholic steatohepatitis (NASH) and after that, possibly cirrhosis. 75 percent to 90 percent of men with these conditions experience extremely low T.

#3 – Obesity

Obesity is also a driving force behind the low T epidemic. One study showed that 30 percent of overweight men had low T, versus just six percent of those with weight in the normal range

Estrogen dominance can cause abdominal weight gain. That’s because elevated estrogen levels signal the body to reduce testosterone production and store more fat.

Estrogen dominance is a condition that occurs when fake estrogens disrupt hormonal balance and surprisingly can cause health problems for both men and women. In men, low T can impact stamina, muscle tone and prostate health as well as weight gain.

How to fight testosterone theft

While men’s testosterone levels have been under assault for quite a while now, you’re not powerless to do something about it…

First and foremost is to ensure you don’t fall victim to any of the three health conditions that make you a target for low T and declining health.

Many of the steps you can take to improve your health can also improve your testosterone levels, including:

High-intensity interval training and resistance training seem to be especially effective at boosting testosterone.

Eating a high-quality diet of protein, fruits and vegetables and healthy fats is also important (a keto diet has shown real benefits for Low T).

Stress management reduces the stress hormone cortisol which can cause weight gain and lower testosterone.

But you also need to face up to fake estrogens which are almost inescapable in our environment. Luckily, there’s a way to flush them out of your body…

The secret is a compound called Di-Indole Methane, or DIM for short, which is found in cruciferous vegetables like broccoli, cauliflower, and cabbage.

DIM can reduce estrogen levels in the body by stimulating the breakdown of estrogen into beneficial metabolites.

But it takes far more of this little compound than what you can get by sitting down to a dinner packed with veggies.

In fact, it would take a minimum of three pounds of broccoli every day to grab all of DIM’s hormone-supporting benefits. Fortunately, the nutrient is available in supplement form.

Sources:

Why Are Testosterone Levels Decreasing? – Cleveland Clinic

Low Testosterone – American Diabetes Association

8 Major Factors That Cause Low Testosterone Levels – Men’s Health

Low Testosterone (Male Hypogonadism) – Cleveland Clinic

Testosterone in men with advanced liver disease: Abnormalities and implications – Wiley Online Library

Low Testosterone in Males May Warrant Liver Health Assessment and Intervention – NIH

Relevance of low testosterone to non-alcoholic fatty liver disease – NIH

Low Testosterone and Your Health – WebMD

Responses of sex steroid hormones to different intensities of exercise in endurance athletes – The Physiological Society

Endocrinological Roles for Testosterone in Resistance Exercise Responses and Adaptations – NIH

Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism – MDPI

Manipulation of Dietary Intake on Changes in Circulating Testosterone Concentrations – MDPI

Low-fat diets and testosterone in men: Systematic review and meta-analysis of intervention studies – Science Direct

Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight – Wiley Online Journal

The post 3 health conditions that steal your testosterone appeared first on Easy Health Options®.

With its straightforward focus on a variety of fresh fruits, vegetables, whole grains, healthy fats, and lean proteins, the Mediterranean diet helps lower inflammation that can drive diabetes and improves insulin sensitivity, making it a simple and effective choice for diabetes prevention.

Now, scientists have taken it a step further and discovered three simple tweaks, practiced along with the diet, can actually slash the risk of diabetes by a whopping 31%.

But first…

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How the Mediterranean promotes healthy blood sugar

Prediabetes is a stage people experience before they’re diagnosed with Type 2. During prediabetes, blood sugar can begin spiking, and inflammation can creep in.

Here’s why the Mediterranean diet can help:

Nutritional profile

On the Mediterranean diet, you’ll eat plenty of high-fiber veggies, legumes, whole grains, and nuts. Together, these foods work to slow your body’s glucose absorption and reduce post-meal blood sugar spikes.

Additionally, the low-glycemic carbs that are a hallmark of the Mediterranean diet, along with healthy fats from fatty fish, help balance blood sugar levels.

Polyphenols baby!

Traditional Mediterranean diet foods are vibrant in color, indicating their high polyphenol content. These polyphenols deliver antioxidant and anti-inflammatory powers to reduce the oxidative stress and inflammation that fuel insulin resistance.

Eating polyphenol-rich foods also populates your gut with bacteria that improve insulin sensitivity.

Some of the spices commonly found in the diet have been shown to decrease fasting glucose, improve A1C and reduce insulin resistance.

Appetite control

Thanks to its healthy fats and high fiber content, the Mediterranean diet is also naturally satisfying.

This means that you feel full for longer and are less likely to reach for high-sugar foods as snacks.

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3 ways to get more from the Mediterranean Diet

Scientists from 23 universities in Spain and the Harvard T.H. Chan School of Public Health followed almost 5,000 participants from Europe’s largest nutrition trial ever, the PREDIMED-Plus study, for six years.

The researchers divided participants into an intervention group and a control group. Both groups followed the Mediterranean diet, but the intervention group added three “tweaks” to their routine, including:

1. Reducing their caloric intake by about 600 calories per day
2. Engaging in moderate physical activity, such as brisk walking and strength and balance exercises
3. And receiving professional support for weight loss control.

And it paid off…

Not only did they lower their risk of diabetes by 31%, but they lost an average of 7.28 pounds and reduced their waist circumference by 1.4 inches — compared to just 1.3 pounds and 0.1 inches in the control group.

“We’re facing a global epidemic of diabetes,” said co-author Frank Hu, Fredrick J. Stare Professor of Nutrition and Epidemiology and chair of the Department of Nutrition. “With the highest-level evidence, our study shows that modest, sustained changes in diet and lifestyle could prevent millions of cases of this disease worldwide.”

So if you’re ready to slash your own diabetes risk to the bone, put the Mediterranean diet, plus these three simple tweaks, to work.

Sources:

Mediterranean diet & diabetes: Blood-sugar control backed by science — Mayo Clinic

Scientists found 3 simple tweaks that cut diabetes risk by 31% — ScienceDaily

The post 3 ‘add-ons’ that slash diabetes risk 31% appeared first on Easy Health Options®.

The argument? Seed oils contain high levels of omega-6 fatty acids, which some experts have suggested may contribute to inflammation — a condition considered a root cause of disease.

In fact, some research has shown these oils increase the risk of heart disease, cancer, diabetes and obesity.

But what if everything we’ve been told about seed oils is wrong?

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Linoleic acid and cardiometabolic health

Linoleic acid is the primary omega-6 fatty acid consumed from vegetable oils, particularly seed oils.

“There has been increasing attention on seed oils, with some claiming these oils promote inflammation and raise cardiometabolic risk,” says Dr. Kevin C. Maki, a professor at the Indiana University School of Public Health-Bloomington and chief scientist at Midwest Biomedical Research.

Maki and other investigators analyzed data from almost 1,900 people in an observational cohort study. Their findings were surprising:

• Higher levels of linoleic acid in the blood were consistently associated with lower levels of biomarkers for risk of cardiovascular disease and type 2 diabetes.
• Specifically, participants with higher levels of linoleic acid demonstrated lower levels of glucose and insulin as well as HOMA-IR, a biomarker of insulin resistance.
• They also had reduced levels of inflammation biomarkers, including C-reactive protein, glycoprotein acetyls and serum amyloid A.

These results are consistent with those from observational studies that have found a link between higher intake of linoleic acid and lower risk for type 2 diabetes and cardiovascular events such as heart attacks and strokes.

The findings of this latest study are believed to be even stronger because of the measurements taken…

“Although other studies have assessed relationships between linoleic acid and cardiometabolic risk factors, our study used objective biomarkers rather than diet records or food frequency questionnaires to assess linoleic acid intake,” Maki says. “We also measured a range of markers of inflammation and indicators of glucose metabolism.”

In summary, instead of fueling disease, linoleic acid may actually help protect against heart disease and type 2 diabetes.

“We saw consistent results across the different biomarkers measured,” Maki says. “People with higher levels of linoleic acid in their blood tended to have a healthier overall risk profile for heart disease and diabetes.”

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Should you eat more, less or seek balance?

The researchers say these results support the need for additional research. But one thing’s for sure: Since omega-6 fatty acids are found in popular vegetable oils like canola oil, sunflower oil, corn oil, and soybean oil, many of us already get a significant amount of them in our diet.

That means you don’t need to focus on getting more. Instead, balance may be what to aim for. Your ratio of omega-6 and omega-3 fatty acids should be 1:1.

In fact, the experts at Harvard recommend: Eat more omega-3s, not fewer omega-6s. But the American Heart Association reports that intake of omega-3s by US adults is “abysmally low.”

So, even though we’re discussing omega-6 fatty acids here, it’s important to consider the amount of omega-3s in your diet. Omega-3s help balance the possibility of inflammation connected to omega-6.

However, there are still considerations when using seed oils for cooking…

Absolutely avoid partially hydrogenated oil, which is high in trans fats — the worst kind of fat for your health. That means avoiding them in ultra-processed foods, such as baked goods, fried foods and some shortenings, makes good sense.

And, if cooking with seed oils, choose cold-pressed seed oils rather than heat-processed ones. The cold-pressing process does not involve chemical solvents like hexane.

Hexane is used in the chemical extraction of refined or commercial oils. Though exposure in cooking oil is very low, hexane can cause symptoms ranging from mild dizziness to severe, potentially permanent nerve damage.

Best yet, look to whole-food sources of omega-6, like sunflower seeds, walnuts and pumpkin seeds as well.

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

Sources:

Myth-busting study shows controversial seed oils reduce inflammation — ScienceDaily

Are seed oils bad for you? A registered dietitian explains the facts — Colorado State University

The post Do seed oils really deserve their bad reputation? 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®.

Sadly, if you’re living with even a single one of these cardiometabolic diseases, your risk of death doubles. End up with more than one of them, and your chances of dying are now four to seven times greater — frightening facts that make finding ways to prevent these diseases vital.

Luckily, researchers say that not only have they found a simple way to do just that in a drink many of us enjoy every morning…

They’ve even nailed down exactly how much of it you need to avoid the multiple cardiometabolic disease trap that could spell death…

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Drink coffee to crush cardiometabolic disease

The research, conducted at Suzhou Medical College in China, tracked the cardiometabolic health of over 172,000 participants who consumed varying levels of caffeine daily, compared to an additional 188,000 people who drank coffee or tea.

And the results all came down to a simple fact…

Both coffee and caffeine intake — in general, at all levels — were inversely associated with the risk of new-onset of multiple cardiometabolic diseases.

In other words, getting any amount of caffeine daily, whether from supplements or a tasty cup of joe, lowers the likelihood of metabolic health problems — especially of the multiple varieties.

However, according to the researchers, a moderate level of coffee or caffeine intake is the amount to shoot for if you want the most bang for your buck.

That’s because moderate coffee or caffeine intake resulted in the lowest risk and was inversely associated with almost all developmental stages of cardiometabolic multimorbidity.

The researchers found that compared with non-coffee drinkers or those who consumed less than 100mg caffeine per day, consumers of three coffees or 200-300 mg of caffeine per day had a 48.1 percent or 40.7 percent reduced risk for new-onset cardiometabolic multimorbidity.

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Don’t sabotage your coffee’s health benefits

Of course, not all coffee is created equal when it comes to your health.

For the best metabolic support, be sure to:

• Avoid sugar-laden coffees – While that whipped-cream-topped caramel latte may be tasty, consuming too much sugar is a sure path to metabolic syndrome. It sabotages cholesterol and increases heart risks. If you like your coffee sweet, try a natural, plant-based sweetener, like stevia, instead of sugar.
• Add whole milk or cream – Research is showing that whole-fat dairy is not just good for your heart, it could reduce your risk of cardiovascular disease and death from any cause, even more than consuming reduced-fat dairy.
• Avoid espresso – Drinking just three espressos has been shown to significantly increase serum total cholesterol (a metabolic risk factor), especially in men. It takes six or more cups of coffee made in a French press or filtered coffee to do the same.

So if you want to avoid becoming another metabolic statistic, feel free to enjoy your favorite morning beverage guilt-free!

But remember, your favorite giant mug doesn’t count as one cup if it holds over 6 to 8 ounces. So keep it around 18 to 24 ounces a day.

Sources:

Moderate coffee and caffeine consumption is associated with lower risk of developing multiple cardiometabolic diseases, new study finds – EurekAlert!

The coffee brew method that raises cholesterol most for men – Easy Health Options

The post Coffee: The cardiometabolic disease crusher that lowers heart disease, diabetes and stroke 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®.

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®.

The biggest task of someone with type 2 diabetes is to keep their blood sugar under control. The simplest way to do this is through diet.

But don’t be misled by the word simple. All that means is that the task is straightforward and easy to understand.

But something that’s simple isn’t always easy. In fact, living with type 2 diabetes can feel overwhelming at times, especially when it comes to food choices and meal planning to manage blood sugar.

Many people with type 2 diabetes struggle with making meal choices that need to align with managing their blood sugar. It can be a frustrating part of every day, at least three times a day.

Maybe you’re one of them.

If so, you’ll be happy to know that there may be a better way.

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All the focus has been on diet

If you’ve been diagnosed with type 2 diabetes, there are guidelines you’ve been given to help with planning your meals:

• Limit Refined Carbohydrates: Foods like cookies, white rice, and fruit juices can lead to spikes in blood glucose. Instead opt for whole, unprocessed foods whenever possible.
• Incorporate Heart-Healthy Fats. Adding foods such as avocados, nuts, olive oil, and fatty fish to your diet can help support your heart and overall well-being. The important thing to know is that there’s no one-size-fits-all eating plan for someone living with type 2 diabetes.

Experts often recommend a low-carb diet as a first step because it can reliably reduce blood sugar.

For managing blood sugar, some people find it helpful to follow the Mediterranean or DASH diet. These eating patterns are rich in whole grains, legumes, and other complex carbohydrates, and can help keep blood sugar under control

A registered dietitian can help you develop an eating plan tailored to your needs. However, while it may not always be practical to work with a dietitian, it’s essential to recognize that developing meal plans and selecting the right foods can be daunting.

Now for some good news — research suggests that when you eat could be more significant than what you eat.

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Time-restricted eating works as well as a personalized diet

Recently, researchers at several major Australian universities have demonstrated that time-restricted eating can be just as effective at controlling blood glucose levels as individualized advice from a registered dietitian.

A group of 52 people who were managing their type 2 diabetes with oral medications was randomly divided into two groups. One started changing their diet, the other practiced time-restricted eating, where eating was limited to a nine-hour window between 10 a.m. and 7 p.m.

An HbA1c test was used to measure blood glucose every two months. At the end of six months, both groups had reduced blood sugar levels.

However, the difference was that people in the diet group were less likely to adhere to their plan, while those in the time-restricted group not only adjusted well to the restricted eating window but also experienced improved sleep quality and enjoyed mealtime more.

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Take the pressure off

If you’re living with type 2 diabetes, it’s still important to prioritize vegetables, fruit, wholegrains, lean meat and healthy fats and limit your intake of refined carbohydrates and saturated (trans) fats.

However, trying a time-restricted eating plan may help alleviate the worry about your next meal and introduce a sense of rhythm to your daily routine.

By limiting your eating to a nine-hour window that starts in the late morning, you could help maintain steady blood sugar levels.

While it’s important to be mindful about your food choices, remember that time-restricted eating can offer a simple yet effective approach to managing your blood sugar. You’re taking important steps toward better health, and every small change makes a difference.

If you’re under the care of a physician, let him know about your plans if you decide to try time-restricted eating.

Sources:

Time-Restricted Eating Helps Control Blood Sugar in Type 2 Diabetes — Science Alert

Comparing the effects of time-restricted eating on glycaemic control in people with type 2 diabetes with standard dietetic practice: A randomised controlled trial — Diabetes Research and Clinical Practice

Time-Restricted Eating as a Nutrition Strategy for Individuals with Type 2 Diabetes: A Feasibility Study — Nutrients

The post How to make managing blood sugar less stressful appeared first on Easy Health Options®.

The gum inflammation that comes with periodontitis (gum disease) is associated with serious diseases  like heart disease, kidney disease and Alzheimer’s

But there’s an exceptionally complex relationship between gum disease and type 2 diabetes…

Periodontitis increases your risk of developing type 2 diabetes, and type 2 diabetes increases your risk of developing periodontitis.

In fact, people with diabetes are three times more likely to develop periodontitis. And the higher their blood sugar is, the worse their gum disease tends to be.

But it may be able to control both conditions with one simple, everyday practice…

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Can you gargle diabetes away?

Researchers from Japan’s Osaka University report that when people with type 2 diabetes gargled with an antiseptic mouthwash, the number of periodontitis-related bacteria decreased.

What’s more, they say some people achieved better control of their blood sugar.

“There are three highly virulent bacterial species that are linked to periodontitis, or diseases of the tissues surrounding the teeth,” explains lead author of the study, Saaya Matayoshi.

“We decided to see if we could reduce these three species — Porphyromonas gingivalis, Treponema denticola, and Tannerella forsythia — in patients with type 2 diabetes using a mouthwash containing the antiseptic chlorhexidine gluconate.”

The researchers took bi-monthly saliva and blood samples from 173 patients who gargled with water for the first six months, and then with the antiseptic mouthwash for the second six months.

The results were a little lackluster…

There was no overall change to HbA1c — and only younger patients had greater reductions in bacterial species and significantly better blood-sugar control with the mouthwash.

So is it worth a try if you’re on the mature side?

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Not so fast: Mouthwash may do more harm

No matter what your age, you may want to take those findings with a grain of salt…

In 2018, a much larger study analyzed data from 1,206 overweight and obese adults. Those who reported using mouthwash at least twice daily were 55 percent more likely to develop prediabetes or diabetes over three years.

Researchers suspect that the chemical compounds in mouthwash that kill bad bacteria also destroy “good” mouth bacteria that are needed to form nitric oxide, a naturally occurring chemical compound that helps regulate insulin, dilate blood vessels and support your cardiovascular system.

These findings were supported by two other previous studies as well.

Instead, keep your mouth healthy by staying on top of dental visits. Holistic dentists are more aware of the strong connection between oral health and its impact on the body and may guide you to practices and products that won’t do more harm than good.

You can also search online for a mouthwash that doesn’t contain alcohol or harsh ingredients like chlorhexidine gluconate.

And there is another powerful factor that could douse the relationship between periodontitis and diabetes — vitamin D.

A University of Toronto study found that people who had periodontitis and low levels of vitamin D had a diabetes risk that was “greater than the sum of the individual effects.”

And since that research from Toronto, we’ve also learned that supplementing vitamin D was associated with a 15 percent risk reduction for developing type 2 diabetes in adults with prediabetes.

It’s estimated that up to 40 percent of the U.S. population is deficient in Vitamin D, and older adults are most at risk. So make sure you’re getting enough.

Sources:

Gargling away the bad bacteria in type 2 diabetes — Eureka Alert

Effects of mouthwash on periodontal pathogens and glycemic control in patients with type 2 diabetes mellitus — Scientific Reports

Statistics about diabetes — American Diabetes Association

Low levels of vitamin D3 and periodontitis may trigger the onset of Type 2 diabetes — Medical Express

The post The weird connection between mouthwash, gum disease and diabetes 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®.

That’s because microvascular diseases like retinopathy, known as diabetic vision loss, and nephropathy, which can lead to kidney failure, are major contributors to complications associated with T2D.

It’s a significant reason your doctor will recommend you follow a healthy diet and exercise regularly.

But if your doctor hasn’t also talked to you about your sleep, you could be missing a crucial step in supporting the health of your arteries.

That’s because, according to research presented at the Annual Meeting of the European Association for the Study of Diabetes, sleep plays a vital role in keeping arteries healthy, especially in people with T2D.

And too much or too little could set you on the road for arterial damage, and all that comes with it…

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The Goldilocks principle of sleep duration

Researchers aimed to explore the relationship between sleep duration and the presence of microvascular disease in individuals newly diagnosed with T2D.

They recruited 396 participants and measured their sleep duration for 10 nights. The classification for sleep duration was split into three groups:

• Short – Less than seven hours of sleep
• Optimal – Getting seven to nine hours a night
• Long – Sleeping nine hours or more each night

Microvascular damage was also assessed among participants and compared to their sleep habits.

The researchers found a true Goldilocks principle at work: Those who slept not too little, not too much, but just the right amount were the least likely to experience poor arterial health.

The numbers showed that while the prevalence of microvascular damage was 38% in the short sleep group and 31% in the long sleepers, it was only 18% in people who found the right balance and slept optimally.

When everything was calculated, this meant that short sleep duration was significantly associated with a 2.6 times higher risk of microvascular disease than optimal sleep duration.

And sleeping too long each night was associated with a 2.3 times increased risk of microvascular disease compared to optimal sleep duration.

Microvascular/sleep risk increases with age

Even worse, the researchers found that the dangers of sleeping too much or too little went up as a person with diabetes gets older.

The research showed that for those under 62 years old with T2D, short sleep duration increased the risk of microvascular damage by 23%.

However, those 63 and older saw their risk for microvascular damage climb by 5.7 times compared to optimal sleep duration.

The researchers’ conclusion?

“Age amplifies the association between short sleep duration and microvascular disease, suggesting increased vulnerability among older individuals.”

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Finding your sleep balance

So, if you’re living with T2D and want to keep your arterial health on track, do what Goldilocks did and find the sleep sweet spot.

A few tips to help include:

• Go to bed and get up at the same time each day – Sticking to a sleep schedule can help you regulate your patterns and get the proper amount of rest.
• Banish devices from the bedroom – Phones and tablets can be a distraction and a light source that can keep you from getting the rest you need.
• No sugar or caffeine after 6:00 p.m. – Caffeine and refined sugar can lead to short-term energy bursts that make your mind race when you want to sleep or wake you up once you’ve fallen asleep.
• Don’t exercise late – Exercise is best in the morning or afternoon. If possible, skip physical activity that stimulates the body after 7 p.m.
• Try natural sleep aids – Supplements like melatonin can help you get your zzz’s and provide numerous other health benefits. L-theanine, an amino acid found in green tea, is also a great option and a powerhouse for fighting off the stress that keeps you up at night.
• Consider supporting the health of your arteries with vitamin K2. You can read more about its protective effects here.

Sources:

Study finds short and long sleep duration associated with blood vessel damage in those recently diagnosed with type 2 diabetes – EurekAlert!

The post Sleep impacts microvascular complications in T2D 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®.

However, a new study is revealing that people with diabetes, by and large, suffer from deficiencies in micronutrients that could leave their bodies suffering from a “hidden hunger.”

Here’s what the researchers discovered, along with the number one micronutrient they say affects six in 10 people with diabetes…

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Micronutrient deficiencies add up to type 2

For their research, scientists delved into data gathered from 132 separate studies to analyze the rate of micronutrient deficiencies in more than 52,000 people living with type 2 diabetes.

The team set out to determine if a lack of vitamins, minerals and electrolytes had any bearing on the development of the disease.

However, the researchers unearthed findings that surpassed their expectations, shedding light on the significant prevalence of micronutrient deficiencies among people with type 2 diabetes…

 “(This result) indicates that every second person with type 2 diabetes has one or the other micronutrient deficiency,” explains study author Daya Krishan Mangal, MD. “These micronutrients are essential at the cellular level and in glucose metabolism.”

That equates to deficiencies in 45% of people with type 2 diabetes. Additionally, the research determined that these deficiencies were significantly more common in women than men.

The primary players

According to the researchers, of all the micronutrient deficiencies they discovered, vitamin D was hands-down the most common, with 60.5% of people with diabetes lacking the vital nutrient.

“Vitamin D deficiency is the most common deficiency found among diabetic patients,” said Mangal. “Vitamin D plays a role in insulin production and utilization at cellular levels.”

This isn’t surprising since previous studies have found that people who take vitamin D can slash their risk of diabetes by 66 to 80%.

In addition to the sunshine vitamin, the researchers found that people with diabetes were also highly likely to experience deficiencies in:

• Magnesium (lacking in 42% of study participants)
• Vitamin B12 (low in 29% of the participants)
• Iron (28% of participants showed deficiency)

When asked to sum up the importance of the study, Dr. Mangal pointed to the fact that “Addressing these deficiencies could improve glycemic control, reduce the risk of complications, and enhance overall health outcomes.”

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Boosting micronutrients

Whether you’re already living with type 2 diabetes, are on the edge of insulin resistance or just need an ounce of prevention, ensuring your micronutrient levels is a must.

In fact, the micronutrient deficiencies discussed here are among the top 10 most of us under-consume.

One of the easiest ways to do that is by eating a healthy, well-rounded diet with plenty of whole foods packed with vitamins and minerals.

To boost vitamin D levels, go for fatty fish like salmon and tuna and beef liver, cheese and eggs. And don’t forget to spend time in the sun. Spend 10-15 minutes every day outdoors at noon with a good amount of skin exposed to encourage your body’s natural vitamin D production. But if you burn easily or have concerns about skin cancer, take a supplement.

Grab more magnesium in your diet by going nutty — particularly by eating this one nut, rich in the mineral, plus an essential vitamin that’s under-consumed in the American diet.

Iron can be found in meats, including fish, poultry and seafood, as well as quinoa, spinach, nuts and seeds and unsweetened cocoa.

Sources:

Burden of micronutrient deficiency among patients with type 2 diabetes: systematic review and meta-analysis — BMJ Nutrition Prevention & Health

‘Hidden hunger’ with diabetes: Deficiency in these vitamins, minerals may be culprit — Medical News Today

The post Missing micronutrients are a setup for diabetes 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®.

But what good is a long life unless you’re healthy and independent enough to enjoy it?

A lot of focus for successful aging has focused on muscle strength, and rightly so. Without muscle strength, we lose mobility.

However, muscle loss is also the gateway to the routine metabolic decline associated with aging. Here’s why and how to stop it…

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The role of muscle loss in metabolic health

Imagine you’re in your middle age or beyond. It’s possible that your muscle mass is decreasing, and along with it, your strength and ability to perform daily tasks.

This shrinking of muscle mass is known as sarcopenia. It will lead to a loss of function and independence if it isn’t reversed. But what many don’t know is that muscle loss can increase your risk for type 2 diabetes.

That’s because muscle is a major contributor to resting metabolism. The muscle serves as a reservoir, taking glucose and lipids (fats) from the bloodstream and storing them where they can be used for energy.

There, it also acts as a buffer of amino acids during what are known as periods of catabolic stress, which is often associated with critical illness. This is why markers of muscle health can predict outcomes for patients admitted to intensive care units, including how long someone may be on a ventilator or their risk of surviving their hospitalization. In other words, mortality.

Understanding the significance of maintaining healthy muscle tissue is crucial for living a long and healthy life, for reasons many of us may not have considered.

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The best way to strengthen mature muscles

Beginning around age 50, we lose about one percent of our muscle mass per year. At the same time, we lose muscle strength at the rate of about three percent per year.

And if we become bedridden for any length of time due to illness or injury, our muscles will shrink even more…

For example, if you walk regularly, but then an injury or illness keeps you from getting your steps in for two or three weeks, changes can occur quickly enough to disrupt blood glucose control and impair the body’s ability to build muscle from dietary protein.

But life happens. Fortunately, researchers at McMaster University have found one exercise in particular can tap into the “plasticity” of our muscle tissue to work to our advantage…

Their research has shown that resistance exercise (strength training), even when performed sporadically and with lighter loads, can effectively offset muscle losses during periods of reduced activity in older people.

They also found that between 1.2 and 1.6 grams of daily protein consumption is ideal for improving muscle growth. This protein should come from a mixture of animal sources, like meat and dairy, and plant-based sources, like legumes.

If you’re a woman, consider taking an omega-3 supplement regularly. In research involving women, the nutrient was found to lessen muscle loss during periods of immobility and more than doubled the amount of strength women gained from exercise.

Now that you know how don’t let anything hold you back from living the long and healthy life you deserve.

Sources:

Protecting your muscle is vital for healthy aging here’s why — Science Alert

Healthspan vs lifespan the vital role of muscle in successful aging — The Conversation

Low-load resistance training during step-reduction attenuates declines in muscle mass and strnegth and enhances anabolic sensitivity in older men — The Physiological Society

The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrrillar protein synthetic rates in older males: a randomized controlled trial — The American Journal of Clinical Nutrition

The post Why muscle loss sets off a cascade of unhealthy aging appeared first on Easy Health Options®.

It can happen when you’ve just moved to a new town or city and don’t know anyone. Or maybe you’re cut off from friends and family because you’re housebound due to poor health.

I remember times when I felt lonely. It felt like “a pain in my heart.” Not a real one, but it was a deep aching that was almost physical.

I’ve now learned that loneliness that lasts too long can harm me physically.

I’ve read a remarkable study that has proven that finding solutions to loneliness can also prevent some life-threatening health problems, especially for middle-aged and older adults.

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How loneliness contributes to heart disease, stroke and diabetes

A team of scientists at the University of Cambridge in England and Fudan University in China used the science of proteomics — the study of proteins — to examine blood samples from over 42,000 adults ages 40 to 69 who are part of the UK Biobank.

They were able to see which proteins were present in higher levels among people who were socially isolated or lonely and how these proteins were connected to poor health.

They identified 26 proteins associated with loneliness that are linked to cardiovascular disease, type 2 diabetes, stroke, and early death.

They also found that many of these same proteins are produced as part of our body’s immune response to inflammation and viral infection.

But it doesn’t stop there.

The abundance of five of these 26 proteins appears to be caused by loneliness.

One of these five proteins, known as ASGR, is associated with higher cholesterol and an increased risk of heart disease.

Some of the remaining four play a role in the development of insulin resistance, atherosclerosis and cancer progression.

Maybe now you can see why the World Health Organization has described social isolation and loneliness as a ‘global public health concern.’

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How to safeguard against the health threats of loneliness

Dr. Vivek Murthy, the outgoing U.S. Surgeon General, describes loneliness as a universal feeling. It’s like hunger or thirst. Your body is sending you signals that you’re lacking something you need for survival — in this case, human connection.

If you’re feeling the weight of isolation, there are steps you can take to move towards more connection and a healthier, more fulfilling life.

Volunteer. I recently started volunteering at my local food pantry on Fridays. When I’m there, I feel vitally connected to my community and have met people who have added depth and richness to my life.

Practice gratitude. I keep a gratitude journal. Each day, I record 10 things I’m grateful for. They can be as small as a good cup of coffee or sunlight streaming into my kitchen. They’re things that bring me moments of joy, things I don’t want to take for granted.

Call a friend. Don’t text … call. Research shows that even a regular 10-minute phone call can help ease loneliness.

Draw out your creative side. Creative pursuits like art, music, or writing can bring you joy and help you feel more connected. Creating something can bring a sense of fulfillment that can overcome a mood of loneliness and sadness.

Take a break from social media. Research suggests that comparing yourself to others on social media may be linked to increased loneliness. Spend that time connecting with people in “real life” instead.

Sources:

Loneliness linked to higher risk of heart disease and stroke and susceptibility to infection — Science Daily

‘Loneliness’ proteins in your blood could be putting your health at risk — Science Alert

Plasma proteonic signatures of social isolation and loneliness associated with morbidity and mortality — Nature

Effect of layperson-delievered empathy-focused program of telephone calls on loneliness, depression, and anxiety among adults during the COVID-19 pandemic — JAMA Psychiatry

Loneliness and Facebook use: the role of social comparison and rumination — National Library of Medicine

Surgeon General: Why I’m Calling for a Warning Label on Social Media Platforms — NY Times

The post Blood samples connect loneliness to stroke, heart disease and diabetes appeared first on Easy Health Options®.

This is a shame, because exercise is the one activity that has been proven time and again to make a difference. Daily exercise has been found to reduce the risk of a host of age-related chronic diseases, including heart disease, type 2 diabetes, Alzheimer’s disease, dementia and numerous cancers.

Now, another study has added to the pile of research supporting the benefits of exercise…

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The more activity, the less disease

Researchers from the University of Iowa examined responses to a questionnaire from more than 7,000 patients at the University of Iowa Health Care Medical Center. The Exercise Vital Sign survey asked patients two questions that they answered on a tablet:

• “On average, how many days per week do you engage in moderate to vigorous exercise (like a brisk walk)?” (0-7 days) 
• “On average, how many minutes do you engage in exercise at this level?”

The responses confirmed what many other studies have revealed: Those who reported the highest level of physical activity, meaning they exercised moderately to vigorously at least 150 minutes a week, were at lower risk of having 19 chronic conditions — including cardiovascular disease, cancer, respiratory disease and diabetes.

By contrast, the findings suggest the least active patients — reporting little to no exercise per week — faced elevated disease risks!

Based on the results, the researchers recommend all patients be surveyed about their physical activity levels, and that healthcare systems provide information on health and wellness services for physically inactive patients who are most at risk.

“In our healthcare environment, there’s no easy pathway for a doctor to be reimbursed for helping patients become more physically active,” says Lucas Carr, a professor at the University of Iowa and the study’s corresponding author. “And so, for these patients, many of whom report insufficient activity, we need options to easily connect them with supportive services like exercise prescriptions and/or community health specialists.”

“This two-question survey typically takes fewer than 30 seconds for a patient to complete, so it doesn’t interfere with their visit,” he says. “But it can tell us a whole lot about that patient’s overall health.”

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When comparing the results from patients completing the survey with more than 33,000 patients who weren’t offered the survey, the researchers found patients who took the survey were younger and in better health than the patient population who weren’t given the questionnaire.

“We believe this finding is a result of those patients who take the time to come in for annual wellness exams also are taking more time to engage in healthy behaviors, such as being physically active,” Carr says.

Ways to fit in exercise

One of the biggest stumbling blocks to keeping a regular exercise schedule is lack of time. A good way to overcome this obstacle is to build physical activity into your usual daily routine.

For instance, when you go to work or go shopping, try parking the car as far away from the door as possible so you’ll have a built-in walking opportunity. Or take the stairs instead of the elevator whenever you have the chance.

Another great way to get started is with “activity snacks.” You can easily fit these into your daily schedule, and you don’t need special equipment or access to a gym. And it’s easy to increase the intensity of the exercises as you go along.

But remember, you get out of it what you put into it. Those who saw the biggest disease risk reduction in the study put in a minimum of 150 minutes a week. Getting physical 6 days a week for 25 minutes, and having one rest day, sounds like a great way to commit to that.

Source:

Study finds physical activity reduces chronic disease risk — EurekAlert!

The post 19 disease risks that disappear with one habit appeared first on Easy Health Options®.

That’s because dropping the extra pounds is one of the most effective ways to improve your blood sugar.

And now according to a new study, there’s one more big benefit to following a weight management program for your diabetes — being able to cut back on or even toss out both your diabetes and your blood pressure medication for good.

Lose weight and kiss diabetes and high blood pressure goodbye

The research specifically utilized a weight management program developed by researchers at the Universities of Glasgow and Newcastle for the Diabetes UK-funded Diabetes REmission Clinical Trial (DIRECT).

It involves multiple phases — the first of which is 12 weeks on a diet that involves consuming low-calorie soups and shakes. And it can lead to weight loss of over 15 kg or 33 pounds in just four months when followed fully.

For the second phase, you simply choose foods and eat wisely in order to maintain your weight.

For the study, researchers had participants stop all diabetes and blood pressure drugs at the start of the diet and then only had them restarted if their blood sugar or blood pressure went up.

And here’s what happened.

Not only did participants experience remission of their type 2 diabetes, but the diet also helped lower blood pressure — and reduce the need for antihypertensive medications.

The study showed that:

• Maintaining the 33-pound weight loss allowed 80 percent of people to become free from type 2 diabetes, without the need for diabetes medications for at least 2 years.
• Average blood pressure fell steadily as people lost weight.
• Blood pressure remained lower after the formula diet period finished, and then at 12 and 24 months.
• Just over a quarter (28 percent) of people needed to reintroduce a blood pressure tablet during the diet.
• Another 28 percent were able to remain off their blood pressure medications for at least two years following the diet.

“Our study shows that, in addition to possible remission from type 2 diabetes, there are other very important health benefits, as weight loss is a very effective treatment for hypertension and its associated serious health risks,” said Professor Mike Lean, from the University of Glasgow.

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Slimming down to ditch the drugs

The study showed that simply by losing weight, you have the power to not only improve your heart, blood vessel, and blood sugar health but also finally either decrease or eliminate the need for medication to treat those issues.

Of course, you don’t want to simply ditch the drugs without talking to your doctor, even if you are losing weight.

Instead, start a healthy weight loss plan and ask your doctor to monitor your blood pressure and blood sugar to help you get off the medications safely.

To follow the diet used in the study, check out the book Life Without Diabetes: The Definitive Guide to Understanding and Reversing Diabetes by Ron Taylor, MD.

Or simply follow a low-calorie, nutrient-dense diet with plenty of fruits and veggies, such as the Mediterranean diet. Weight loss might be slower. But when it comes to weight loss, getting to your destination is what matters.

Sources:

Reversing Type 2 Diabetes and Ongoing Remission — Newcastle Magnetic Resonance Centre

Diabetes remission diet also lowers blood pressure and reduces need for medication — EurekAlert!

The post Kiss diabetes and high blood pressure goodbye in one step appeared first on Easy Health Options®.

It can cause a lot of damage to other areas of health, including increased risks for heart disease, stroke, type 2 diabetes and more than a dozen types of cancer.

The worst part is the older you get, the easier it is to gain weight and the harder it is to lose it. A friend of mine tried absolutely everything to lose weight to no avail. But the one thing that finally worked for her was metabolic-bariatric surgery.

This type of surgery makes changes to the digestive system that result in weight loss. And lose weight she did — to the tune of 100 pounds. But that’s not the only benefit she received…

Her blood pressure and cholesterol came down and her prediabetes resolved itself. In fact, studies have shown that weight-loss surgery can lower the risk of death and major heart complications more effectively than weight loss through more conventional means. It also can result in better blood sugar control.

Surgery may not be for everyone. But for those who opt for it, researchers have discovered another big benefit to weight-loss surgery — protection against one of the most lethal cancers…

Weight-loss surgery and pancreatic cancer

Obesity and type 2 diabetes are risk factors for various forms of cancer, including pancreatic cancer. Because pancreatic cancer is so hard to diagnose, it’s often not caught until it has advanced to the point where chances of survival are slim.

A team of international researchers examined 12 studies that explored the effects of metabolic-bariatric surgery on pancreatic cancer rates, with a total of 3,711,243 adults with obesity.

Their findings were astounding…

Surgery was linked with a 44 percent reduction in pancreatic cancer risk among obese individuals without type 2 diabetes. And in those with both obesity and type 2 diabetes, risk was reduced by a whopping 79 percent.

“Metabolic-bariatric surgery not only has beneficial effects on obesity and type 2 diabetes but also may play a crucial role in reducing the risk of pancreatic cancer in these individuals,” says corresponding author Dr. Angeliki M. Angelidi of the Broad Institute of MIT and Harvard.

“These findings underscore the need for further research to elucidate the underlying mechanisms and understand the full spectrum of health benefits of metabolic-bariatric surgery beyond weight loss.”

Types of weight-loss surgery and what’s involved

If you think you may want to undergo metabolic-bariatric surgery, you’ll want to talk with your doctor first. You’ll have to be evaluated to see if you qualify as a candidate for surgery.

There are several different types of weight-loss surgery, and the type you get will depend on a number of factors. The main types of surgery performed in the U.S. are:

• Gastric sleeve, in which a majority of the stomach is removed.
• Gastric bypass, in which the stomach is stapled, leaving a small pouch, and that pouch is attached directly to the lower part of the small intestine.
• Adjustable gastric band, in which a surgeon places a ring with an inflatable band around the top of the stomach to create a small pouch. This surgery has become less common because of its complication rate.

The main goal of all three surgeries is to make you feel full after eating only a small amount of food so that you don’t consume as many calories and thus lose weight.

Weight-loss surgery isn’t without risk. Initial side effects can include bleeding, infection, diarrhea, blood clots in the legs and leaking from the site where the sections of the stomach, small intestine or both are stapled or sewn together. Rarely, surgery-related problems can lead to death.

A previous study published in the journal Obesity Science & Practice found that several factors including vitamin D status have a definite impact on bariatric surgery outcomes.

There are other potential complications over the long term. You often have to take prescribed vitamins and minerals to ensure your body is getting enough nutrients, and sometimes these nutrients can be poorly absorbed. This can lead to health problems like anemia and osteoporosis. Also, gallstones can occur after rapid weight loss, so some doctors prescribe medication to prevent this.

Sources:

Can weight-loss surgery help prevent pancreatic cancer in people with obesity? — EurekAlert!

Metabolic–Bariatric Surgery Reduces Pancreatic Cancer Risk: A Meta-Analysis of Over 3.7 Million Adults, Independent of Type 2 Diabetes Status — Diabetes/Metabolism Research and Reviews

Weight-loss (Metabolic & Bariatric) Surgery — National Institute of Diabetes and Digestive and Kidney Diseases

Weight-loss Surgery Side Effects — National Institute of Diabetes and Digestive and Kidney Diseases

Types of Weight-loss Surgery — National Institute of Diabetes and Digestive and Kidney Diseases

The post How weight-loss surgery takes down pancreatic cancer risk appeared first on Easy Health Options®.

But the active ingredient in both, semaglutide, hasn’t been without concerns, the least of which may be acid reflux, nausea and vomiting but includes acute pancreatitis and gallbladder disease — tied to the way the drug works by slowing the passage of food through the digestive tract.

There’s also the black box warning for thyroid cancer.

We expect drugs to have drawbacks, even trade-offs. But proponents of semaglutide say the health benefits of weight loss, especially when comorbidities like diabetes and high blood pressure exist, outweigh the risks.

But for semaglutide the risks keep piling up…

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Ozempic’s potential for vision loss

A paper published in JAMA Ophthalmology by scientists from Harvard Medical School has uncovered a huge potential trade-off…

Their findings suggested 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.

“We were motivated to do this study purely because of our experience,” Joseph F. Rizzo III, MD, principal investigator, said. “I had seen a patient who had NAION, and she was on Ozempic. I was meeting with my trainees the same day, and I was telling them about this when a resident walked in and said that she had just seen a case like that in the emergency room. Later that week, I saw a third case. Three cases within 7 or 8 days were very odd, I thought. That’s when I began to develop the strategy to do a clinical study.”

The study consisted of 16,827 patients referred to and evaluated at Mass Eye and Ear, one of the country’s largest neuro-ophthalmology clinics, from December 1, 2017, through November 30, 2023.  

• Of 710 patients with type 2 diabetes, 194 had been prescribed semaglutide while 516 had been taking non–GLP–1 RA antidiabetic medications.
• Of 979 overweight/obese patients, 361 had been taking semaglutide, while 618 had been taking non–GLP–1 RA weight-loss medications.
• Among the two groups, the hazard ratios for NAION were 4.28 and 7.64 respectively.

Dr. Rizzo concluded that patients should be informed of this potential risk, but because their study was observational, more research was needed before broad changes could be made.

Now, two Danish studies have confirmed his team’s findings, and in a much larger study population…

Danish studies confirm NAION association

The first Danish study was conducted by Dr. Jakob Grauslund, Professor of Ophthalmology at the University of Southern Denmark (USD).

Dr. Grauslund and colleagues examined data from all 424,152 Danes with type 2 diabetes. They found that Ozempic more than doubles the risk of developing NAION.

They’ve also seen an increase in cases of NAION in Denmark since Ozempic came on the market there in 2018, rising from 60-70 a year to up to 150.

In the second study, Dr. Anton Pottegard and colleagues from USD looked at the number of patients in Denmark and Norway who developed NAION after starting treatment with Ozempic compared with people who used another medication to treat diabetes.

They found that Ozempic carried a 2.81 times greater relative risk of developing NAION. This means that a patient with type 2 diabetes who takes Ozempic, has almost three times the risk of developing NAION as those who don’t use the drug.

The Danish researchers emphasized the importance of treating diabetes, and that NAION is a serious, but rare side effect. They hope their results can be used by doctors and patients to discuss the pros and cons of treatment with Ozempic.

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Things to consider

It’s always best to talk to a doctor before changing the way you take any medication that has been prescribed. And that’s part of the advice offered by The American Academy of Ophthalmology and the North American Neuro-Ophthalmology Society following the results of the Harvard study.

They do not recommend that people stop taking semaglutide unless they experience sudden vision loss — in which case they say to stop taking the drug and see a doctor immediately.

NAION symptoms include:

• Blurred vision
• Color distortion
• Loss of peripheral vision
• A dark or gray spot in the vision that doesn’t move
• Loss of contrast or light sensitivity

They also acknowledged that the medical community has been aware of other vision changes with semaglutide for some time, including that semaglutide can cause blurred vision, worsening of diabetic retinopathy and macular complications. However, they go on to say these appear to be temporary side effects.

They also suggest anyone taking semaglutide should talk to their doctor to be sure the medication is right for them.

We will stay on top of this news and if they issue a new statement based on the results of the Danish studies, we will share it.

Sources:

Danish diabetes medicine increases the risk of severely debilitating eye condition — EurekAlert

Risk of nonarteritic anterior ischemic optic neuropathy in patients prescribed semaglutide — JAMA Ophthalmology

Specialists discuss concerns over impact of semaglutide on the eye — Healio News

Use of semaglutide and risk of non-arteritic anterior ischemic optic neuropathy: a Danish-Norwegian cohort study — medRxiv

American Academy of Ophthalmology and North American Neuro-Ophthalmology Society Issue Advice on Weight Loss Drug and Eye Health — American Academy of Ophthalmology Newsroom

The post Ozempic and Wegovy associated with vision loss risk appeared first on Easy Health Options®.

She doesn’t even have diabetes or heart disease or a family history of very high cholesterol, which are the categories of patients Dr. Elizabeth Klodas places on statins.

Still, she listened to her doctor and went on the medication. And she promptly began experiencing one of the side effects: severe muscle pain. She stopped using it and decided to go the diet and exercise route instead, with great results.

The muscle pain would have been reason enough to be anti-statins. But these medications can have other, even more dangerous side effects, such as kidney damage and cataracts. And they can double your risk of dementia and triple your risk of diabetes.

The fact that statins raise your risk of diabetes is somewhat of a merry-go-round, considering that you’re taking statins to protect your heart health while diabetes can destroy it. This is one ride no one wants to take….

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The distressing difference in rosuvastatin

Researchers conducted a secondary analysis of the LODESTAR trial conducted in South Korea between 2016 and 2019. They were looking to compare the long-term efficacy and safety of two statin drugs, rosuvastatin (Crestor) and atorvastatin (Lipitor), in adults with coronary artery disease (CAD).

Regardless of which drug they were randomized to, people with existing CAD showed no statistically significant difference in incidence of 3-year combined all-cause death, myocardial infarction (MI), stroke and coronary revascularization. In other words, both drugs were equally effective.

However, they did discover something alarming about one of the drugs…

The group taking rosuvastatin had a higher incidence of new-onset diabetes requiring them to start diabetes medication than the group taking atorvastatin (7.2% versus 5.3%). The rosuvastatin group also had a higher rate of cataract surgery than the atorvastatin group (2.5% versus 1.5%).

The researchers weren’t clear on how a particular statin could be tied to new-onset diabetes. However, they did say the excess cataracts could be related to rosuvastatin’s more potent LDL cholesterol-lowering power. This can prevent epithelial cell development within the crystalline lens, where cholesterol biosynthesis is critical to maintain transparency and structure of the lens.

What that means is this: the body appears to need some cholesterol to keep the lenses of the eyes clear and healthy — just as it does to maintain a healthy brain and support production of vitamin D and some hormones — and rosuvastatin may not be leaving the body enough to work with.

Inflammation could be bigger contributor

The researchers emphasize that rosuvastatin’s greater LDL lowering strength didn’t translate to fewer clinical events. Recent evidence suggests that in people already taking statins, inflammation is a bigger contributor to cardiovascular risk than cholesterol. And statins do lower that inflammation along with cholesterol.

“Therefore, when using rosuvastatin over atorvastatin as a statin regimen in people with coronary artery disease, a greater reduction in LDL cholesterol levels can be expected; however, meticulous monitoring and appropriate lifestyle interventions should be considered to mitigate the risk of new-onset diabetes mellitus or cataracts,” the researchers wrote.

Further investigation is still needed to determine whether there’s a direct relationship between new-onset diabetes and cataract surgery and rosuvastatin. If there is, investigators also would need to explore the underlying mechanism for those connections and the possible mechanism for a drug effect.

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Eating less cholesterol only half the battle

If you’re already taking a statin, don’t stop. You should always talk with your doctor before making any changes to medication.

However, if you want to lower your LDL cholesterol without having to take a statin, there are three things you need to do: follow a healthy diet, get regular exercise, and maintain a healthy weight. The third usually follows the first two, so focus on diet and exercise and you’ll be in good shape (literally and figuratively). Plus, you’ll be controlling inflammation at the same time.

You may think that to control LDL, you must stay away from foods high in fat and cholesterol. While it does help to lower dietary cholesterol and reduce saturated fat, especially trans fat, it’s more important to decrease the amount of simple/processed carbohydrates and super-starchy foods you eat. These simple and processed carbs end up spiking insulin levels, which signals your body to hold on to LDL cholesterol. They can also cause inflammation.

Does this mean going on a low-carb diet? Dr. Klodas cautions against that. Instead, she recommends a balanced diet with plenty of fiber and plant sterols to help control LDL. Plant sterols are found in fresh fruits and vegetables as well as nuts and seeds. And fiber is found in most fruits, vegetables and nuts as well as psyllium husks, bran and beans and legumes.

Some fruits and vegetables are also rich in lutein and zeaxanthin.

“There is an overwhelming amount of evidence to show that lutein and zeaxanthin play a protective role in helping to protect the eye against cataracts and macular degeneration,” said Steven G. Pratt, MD, an assistant clinical professor of ophthalmology at the University of California.

Follow these seven tips to avoid cataracts.

Sources:

Highly Potent Statin Stands Out for Diabetes, Cataract Risks — MedPage Today

Rosuvastatin versus atorvastatin treatment in adults with coronary artery disease: secondary analysis of the randomised LODESTAR trial — The BMJ

Statin Users Show LDL Doesn’t Come Close to Telling Whole Story of ASCVD — MedPage Today

The post The statin that raises your risk of diabetes and cataracts appeared first on Easy Health Options®.

Research suggests roughly 80 percent of people who lose significant body fat won’t maintain that degree of weight loss for a year. In fact, one meta-analysis of studies found dieters regain on average more than half of what they lose within two years.

But whether it’s for better health or lifestyle, when a new weight loss method is discovered, there’s no shortage of people willing to jump on the bandwagon — especially when the answer seems only a pill or an injection away…

The latest of these discoveries is the GLP-1 agonist class of medicines. Originally intended to treat diabetes, doctors eventually saw the patients using these drugs were also losing significant amounts of weight. Once this became apparent, a whole new class of weight-loss drugs was born.

Unfortunately, while these drugs have become hugely popular, there are some big drawbacks to them that even doctors admit. There’s also the black box warning, rebound weight and the outrageous cost—about $1,400 a month if insurance doesn’t cover it. And yes, these drugs hit a weight loss plateau too.

And now we’re learning these drugs may set users up for stomach issues that could lead to increased risk for diabetes, poor nutritional absorption and pancreatic cancer.

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GLP-1 agonists and stomach issues

The way GLP-1 agonists work— like Wegovy, Ozempic, Saxenda, and Victoza — is that they slow the speed at which food passes through the stomach, making people feel fuller for longer. Therein lies a problem…

Researchers in Canada analyzed data from 5,411 non-diabetic obese patients taking various GLP-1 agonists for weight loss. The results were sobering, with a number of these patients experiencing various digestive issues.

What the study found was an increased risk of problems including pancreatitis, gastroparesis and bowel obstruction in patients using GLP-1 drugs, compared with a medication that doesn’t activate the same chemical pathways as GLP-1.

It’s important to note that while the risk is increased for GLP-1 drugs, it’s still relatively small. For instance, 0.8 percent of people taking the GLP-1 medication Saxenda reported bowel obstructions, compared with 0.17 percent of people taking Contrave, a non-GLP-1 drug.

Still, that’s a fourfold increase in risk of bowel obstruction for patients taking Saxenda.

“When you have millions of people using these drugs, you know, a 1 percent risk still translates to many people who may experience these events,” epidemiologist Mahyar Etminan from the University of British Columbia tells CNN.

These are not minor digestive problems…

• Pancreatitis is an inflammation of the pancreas that, if it lasts long-term, could raise your risk of diabetes, poor nutritional absorption and pancreatic cancer.
• Gastroparesis is a paralysis of the stomach that can lead to acid reflux, malnutrition and dehydration, blood sugar imbalances and stomach obstruction.
• And bowel obstruction is a potentially deadly medical emergency that requires immediate intervention, often surgery, to repair.

This isn’t the first time this connection has been made. The companies that manufacture GLP-1 agonists have acknowledged the possibility of digestive complications, but say they are known side effects and only affect a small fraction of users.

Still, the U.S. Food and Drug Administration (FDA) has already ruled that Ozempic should come with a warning indicating the variety of gastrointestinal disorders reported by users of the medication. It’s likely only a matter of time before they require the same of other GLP-1 agonists.

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More research is needed

The study didn’t cover all GLP-1-related treatments and didn’t go into why these drugs are increasing the associated health risks. Nor did it prove cause and effect. However, the results indicate further investigation is needed in this area.

“Given the wide use of these drugs, these adverse events, although rare, must be considered by patients who are contemplating using the drugs for weight loss because the risk-benefit calculus for this group might differ from that of those who use them for diabetes,” the researchers write in their published paper.

Luckily, if you’re truly committed to losing weight and keeping it off, there are a number of natural alternatives to these drugs that I wrote about in a past article. Any of these methods can help you be one of those who successfully beat the weight loss odds.

Sources:

Popular New Weight Loss Drugs Linked to Digestive Problems — ScienceAlert

Risk of Gastrointestinal Adverse Events Associated With Glucagon-Like Peptide-1 Receptor Agonists for Weight Loss — JAMA

Unexpected Clues Emerge About Why Diets Fail — Scientific American

Researchers link popular weight loss drugs to serious digestive problems for ‘hundreds of thousands’ worldwide — CNN

Pancreatitis — Johns Hopkins Medicine

Gastroparesis — Cleveland Clinic

Bowel Obstruction — Cleveland Clinic

Drug Safety-related Labeling Changes (SrLC): Ozempic — U.S. Food and Drug Administration

The post When wonder drugs lead to pancreatitis, gastroparesis and bowel obstruction appeared first on Easy Health Options®.

One reason is that research has uncovered a host of health benefits related to dark chocolate— like reducing heart disease and stroke risks.

It also lowers blood pressure, improves athletic endurance and boosts brain function. And a daily dose of dark chocolate may help prevent diabetes and insulin resistance.

That last benefit seems counterintuitive. After all, dark chocolate does contain some sugar, though not as much as milk chocolate. But a recent study has confirmed this sweet connection…

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Dark chocolate and type 2 diabetes risk

An international team of researchers analyzed three long-running studies of healthcare workers with a total of 192, 208 participants. Of those, 111,654 were included in the analysis on chocolate types.

The Information on the participants’ diets was assessed every four years, and questions about how much and how often they consumed dark and milk chocolate were added in 2006 and 2007.

There were 9 levels to track frequency, which ranged from “never, or less than once per month” to greater than or equal to 6 servings (based on one chocolate bar or 1 oz.) per day.

Researchers also assessed variables that included:

• Body weight, waist circumference, hypertension, high cholesterol and family history of diabetes.
• Physical activity and body mass index (BMI) were measured over time.
• Diabetes was self-reported in biennial questionnaires and confirmed by study doctors with a supplementary questionnaire collecting more details about diagnoses and treatment.

There was a definite effect and difference between dark and milk chocolate…

“We were surprised to see a stark contrast between dark and milk chocolate,” co-author Binkai Liu of Harvard T.H. Chan School of Public Health told MedPage Today. “While dark chocolate was associated with a lower risk of type 2 diabetes, milk chocolate showed no such benefit and was even associated with weight gain. This difference underscores the importance of chocolate type and its nutrient composition.”

Their results showed those who consumed weekly servings of dark chocolate greater than or equal to 5, had a 21% lower risk of type 2 diabetes compared with those who never or rarely consumed dark chocolate.

Eating dark chocolate was also linked with a higher-quality diet and greater consumption of fruit and vegetables, epicatechin and total flavonoids. The opposite was true for those who consumed milk chocolate.

“Advising patients to enjoy dark chocolate occasionally as part of a balanced and nutrient-rich diet could be a way to integrate these insights into practical recommendations,” Liu adds.

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The ‘right’ type of dark chocolate

Chocolate contains high levels of polyphenols, including flavanols, which are part of the larger flavonoid group.

Previous research has found a link between higher dietary flavonoid consumption and decreased type 2 diabetes risk.

Though flavonoids may provide antioxidant, anti-inflammatory and vasodilatory benefits by stimulating the production of nitric oxide (NO), the relationship between chocolate and diabetes remains “controversial,” the authors write in the study.

This is because some of the observational studies had inconsistent findings and lacked inquiry into health effects by chocolate subtype.

Still, existing evidence appears to indicate that if you’re going to consume chocolate, dark chocolate is the healthier way to go. So feel free to indulge in the occasional dark chocolate treat — just make sure you choose the right kind.

Most nutritionists recommend a cocoa content of at least 60 percent. But the higher the percentage, the more flavanols and other health-boosting compounds the dark chocolate contains, so go as high as you can while still enjoying the taste.

One caveat: many dark chocolate bars on the market contain both lead and cadmium, heavy metals that pose potential health risks. Check this Consumer Reports analysis to choose the safest option.

Sources:

New Study Teases Out Chocolate and Diabetes Connection — MedPage Today

Chocolate intake and risk of type 2 diabetes: prospective cohort studies — The BMJ

11 Healthy (and Delicious) Chocolate Bars That Dietitians Eat — Everyday Health

The post The sweet truth about dark chocolate, diabetes and weight appeared first on Easy Health Options®.

But those non-nutritive low-calorie and no-calorie substitutes have some major drawbacks too. Does that mean we’re doomed to a life of “bland”?

Not if you switch to this truly natural sweetener that not only satisfies your sweet tooth — but also reduces four significant risk factors for cardiometabolic disease…

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Maple syrup: more than just sugar

Cardiometabolic diseases are all too common, often very preventable and can come together to do major harm resulting in heart attack, stroke, vascular disease, diabetes, chronic kidney disease and non-alcoholic fatty liver disease.

Because inflammation is a driving factor in cardiometabolic disease, Dr. Andre Marette, PhD., had an idea…

“We know from decades of research that maple syrup is more than just sugar. It contains over 100 natural compounds, including polyphenols, that are known to prevent disease in part through their anti-inflammatory effects.”

So he and a team of scientists at Laval University conducted the first and only placebo-controlled clinical trial of the health effects of maple syrup.

In all, 42 participants consumed either two tablespoons of Canadian maple syrup or artificially-flavored refined sugar syrup each day for eight weeks, and then switched for another 8 weeks.

Tests were run to measure glucose tolerance, blood lipid profile, blood pressure body fat composition and changes in gut microbiota — and the outcomes were more than the researchers expected…

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Maple syrup took down 4 cardiometabolic risk factors

According to Dr. Marette, “I did not expect to see so many improvements of risk factors within a relatively short treatment period… Both individually and collectively, the study findings are quite significant.”

Specifically, they saw…

#1 – Lower blood sugar

The results showed that using maple syrup daily helped participants better manage their blood sugar levels after eating, thanks to improved glucose tolerance.

#2 – Better blood pressure

Switching to maple syrup also led to improved blood pressure. In fact, during the weeks that participants used maple syrup, their systolic blood pressure (the top number in a blood pressure reading that indicates the pressure in your arteries when your heart beats and pumps) decreased significantly by an average of -2.72 mm Hg. On the other hand, when the same participants used regular refined sugar, their systolic pressure went up by approximately +0.87 mm Hg.

#3 – Less abdominal fat

Visceral fat is the dangerous deep belly fat that wraps around your organs and raises your risk of heart disease, diabetes and stroke. Yet, it seems it’s no match for maple syrup. As with blood pressure, maple syrup dramatically reduced visceral abdominal fat, while consuming refined sugar caused it to increase.

This finding adds more significance to a prior study, which found that the everyday sugar we eat actually blocks the bacteria that keep us lean and healthy.

#4 – Improved gut health

Considering the key role gut health plays in your overall health and longevity, possibly the most significant finding was the fact that switching to maple syrup also improved levels of potentially beneficial gut bacteria while decreasing those that harm.

The researchers found that when participants consumed maple syrup, their gut microbiome had fewer Klebsiella and Bacteroides pectinophilus, species, linked to inflammation and metabolic disorders.

Conversely, maple syrup caused an increase in the growth of beneficial bacteria like Lactocaseibacillus casei, which helps your body break down the food you eat and absorb valuable nutrients. It also boosted Clostridium beijerinckii, which supports fermentation in the gut to help break down complex carbohydrates, like fiber and resistance starches, that act as prebiotics.

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Small changes for powerful prevention

Dr. Marette and his team have shown that committing to lifestyle changes, even small dietary changes, can be a powerful tool in preventing future diseases.

Diving into the nutritional benefits of maple syrup, there’s no mystery about its powerful effects. Just two tablespoons of maple syrup provides:

• 35% of the recommended daily allowance (RDA) of manganese. Insufficient amounts of this trace mineral can lead to impaired glucose tolerance or prediabetes.
• 15% of the RDA for riboflavin, which helps convert carbs to energy and metabolizes fats.
• 8% of the RDA of copper, necessary for breaking down fat cells for energy.
• 2% of the RDA of potassium, needed to avoid hardening of arteries and support heart health.

Sources:

Why substitute sugar with maple syrup? – EurekAlert!

Lacticaseibacillus Casei – Uses, Side Effects, and More – WebMD

The post 4 heart health reasons to ditch sugar for maple syrup appeared first on Easy Health Options®.

It’s actually a fancy term for how stiff or flexible your arteries are. And it’s key to maintaining healthy blood pressure and stopping serious disorders like heart attack, stroke and even Alzheimer’s disease.

Now, researchers are finding that vascular compliance may be an indicator of another serious health condition that’s become widespread in the U.S. and around the world…

Arterial stiffness as an indicator of diabetes risk

Previous research has shown that high blood pressure (or hypertension) is a risk factor for type 2 diabetes. And arterial stiffness, a common finding in people with hypertension, is also connected with insulin resistance and type 2 diabetes.

So researchers set out to see which of these two factors may be more effective in predicting future type 2 diabetes risk, since early intervention can help prevent the onset and slow the progress of the condition.

What they found may change the way doctors identify patients most at risk for diabetes…

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Dr. Anxin Wang, senior study author and a researcher, along with his team, took a close look at health data from over 11,000 participants in the Kailuan study, an ongoing study of adults aged 18 to 98 years in Tangshan, China. That study included measurements of artery wall stiffness, which were calculated by using a brachial-ankle pulse wave velocity — a standard technique that measures the rate at which pressure waves move down the blood vessels.

They compared the risk of type 2 diabetes among people in four groups:

• Those with normal blood pressure and arteries with normal amounts of stiffness (considered “ideal vascular function”).
• Those with normal blood pressure with stiffer arteries.
• Those with high blood pressure and normal artery stiffness.
• Those with high blood pressure with stiffer arteries.

The double cardiovascular whammy

How did the data pan out?

Compared to the group with ideal vascular function:

• Participants with both hypertension and elevated arterial stiffness had the highest risk of developing type 2 diabetes compared to the group with ideal vascular function.
• Those with normal blood pressure and stiffer arteries also had an elevated risk of type 2 diabetes compared with the ideal vascular function group.
• Participants with high blood pressure and normal artery stiffness had the lowest risk of type 2 diabetes.

If you think that’s surprising, you’re not alone…

“We were surprised to find that people with increased arterial stiffness were more likely to develop Type 2 diabetes, whether they had high blood pressure or not,” Wang said. “These results provide strong evidence that measuring arterial stiffness may be a better predictor than blood pressure in determining an individual’s future risk of Type 2 diabetes.”

One thing to note is that the study defines hypertension by the Chinese and international standard of 140 mm Hg/90 mm Hg or greater resting blood pressure. The guideline from the American Heart Association in the U.S. considers hypertension to be blood pressure of 130 mm Hg/80 mm Hg or higher.

They also found that this dangerous combo of high blood pressure and stiffer arteries was more likely to occur in:

• Men
• Older people
• Those who had a higher body mass index and higher heart rate and reported smoking and drinking alcohol

As if the news wasn’t bad enough, those with increased arterial stiffness also had higher fasting blood glucose and cholesterol levels compared to participants who did not.

“These findings provide new insight into the prevention of type 2 diabetes, indicating that early detection and treatment for high blood pressure and arterial stiffness may help reduce the risk of developing type 2 diabetes,” Wang says.

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Supporting your arteries

The American Heart Association says several healthy lifestyle choices will reduce your risk of type 2 diabetes by keeping your heart healthy. They identify them as “Life’s Essential 8” and it’s great advice to follow — so check out the link for their checklist.

But how can you keep your arteries from stiffening up? Turns out there is one thing you can do right away…

Increase your vitamin K2 intake. Vitamin K2 has been shown in multiple studies to be supportive of the health of the vascular smooth muscle cells (VSMC) in the walls of your arteries. These cells are what keep our arteries smooth and flexible when we’re young. Unfortunately, as we age, the VSMC in our arteries age along with us and don’t function as well.

In one study, vitamin K2 has been found to hamper the death (or apoptosis) of VSMC, as well as reduce changes in the VSMC phenotype.

Another study indicates increased vitamin K2 may reduce arterial stiffness, slow the progression of vascular and valvular calcification, lower the incidence of diabetes and coronary artery disease and reduce death from cardiovascular causes.

There’s a high level of vitamin K2 deficiency among the U.S population, and some experts believe the recommended intake is suboptimal. So adding foods with vitamin K2 will help boost your levels.

You can get vitamin K2 from animal sources like beef, bison, goose, dairy products, chicken and organ meats like liver and some leafy greens. But a specific form of vitamin K2 known as MK7 has shown in research to be especially beneficial to increase arterial elasticity. A great source of MK7 is natto, a Japanese dish made of fermented soybeans.

Sources:

Artery stiffness may predict Type 2 diabetes risk better than BP and standard risk factors — American Heart Association

Vitamin K2—a neglected player in cardiovascular health: a narrative review — openheart

Vitamin K2 – Vital for Health and Wellbeing — Kappa Bioscience

The post The diabetes warning that comes from your arteries 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®.

These days, I love having the occasional cookie with my afternoon tea, and I often reach for a square of chocolate after dinner.

I know sugar is not great for my health, but it doesn’t stop me from craving those sweet treats, and I’m sure I’m not the only one who gives in occasionally.

But the reasons for keeping that to a bare minimum are compelling, to say the least…

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Sweet tooth, sour health results

New research from the University of Surrey in the United Kingdom took a look at food preferences of 180,000 volunteers within the UK Biobank and grouped them into three general profiles:

• Health-conscious: prefers fruits and vegetables over animal-based and sweet foods and has higher dietary fiber intake
• Omnivore: Likes most foods, including meats, fish and some vegetables, as well as sweets and desserts 
• Sweet tooth: Prefers sweet foods and sugary drinks; is less interested in healthier options like fruit and vegetables 

Then, researchers examined data on blood samples to measure 2,923 proteins — known for helping with functions including fighting infections to contracting muscles — and 168 metabolites — small molecules produced during digestion and other chemical processes in the body — that can indicate how well our body is functioning. 

By comparing these blood-based proteins and metabolites, the researchers were able to get a clearer picture of any biological differences between the three groups. And their findings were alarming…

The sweet tooth group was 31 percent more likely to have depression and had higher rates of diabetes and vascular heart conditions (or stroke) compared to the other two groups.

“The foods that you like or dislike seem to directly link to your health,” says Nophar Geifman, senior author of the study and a professor at the University of Surrey. “If your favorite foods are cakes, sweets and sugary drinks, then our study’s results suggest that this may have negative effects on your health.

“Processed sugar is a key factor in the diet of many, and these results are yet more evidence that, as a society, we should do all that we can to think before we eat, stressing that no one wants to tell people what to do, our job is just informing people,” Geifman adds.

The researchers also saw differences in standard blood biochemistry tests. The sweet tooth group had higher levels of:

• C reactive protein, a marker for inflammation.
• Glucose and poor lipid profiles, both strong warning signs for diabetes and heart disease.

By contrast, the health-conscious group had lower risks for heart failure, chronic kidney diseases and stroke. The omnivore group had moderate health risks.

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Tricking your sweet taste buds

On average in the UK, between 9 and 12.5 percent of an individual’s calories come from free sugar, or sugar that is added to food and drink. Cookies, buns, cakes, pastries and fruit pies are the biggest single contributors for adults; however, when taken together, sugary soft drinks and alcoholic drinks contribute the most to free sugar intake.

The 2015-2020 Dietary Guidelines for Americans recommends limiting calories from added sugars to 10 percent of daily intake, or about 12 teaspoons for a 2,000-calorie diet. Unfortunately, the average American gets about 18 and a half teaspoons of added sugars every day.

Cutting back on sugar can be tough for people with a sweet tooth, but there are ways to fool your taste buds into thinking they’re getting sugary satisfaction without actually consuming added sugars. The simplest way is to reach for fruit.

Berries are a great choice for a few reasons, but one that’s especially relevant to taming your sweet tooth…

A study from researchers at Loughborough University in England saw that munching on berries in the afternoon helped people consume significantly less food throughout the day. In their test, the researchers found that people who snacked on berries ate less at a later meal than folks who snacked on bars, cookies or other confectionery snacks.

Sources:

Having a sweet tooth is linked to higher risk of depression, diabetes, and stroke, study finds — EurekAlert!

Artificial intelligence driven definition of food preference endotypes in UK Biobank volunteers is associated with distinctive health outcomes and blood based metabolomic and proteomic profiles — Journal of Translational Medicine

Cut Down on Added Sugars — ODPHP

The post Stroke among sour health risks of a sweet tooth appeared first on Easy Health Options®.

Protein!

Yup, at this point after all of the news reports, articles, social media posts, celebrity endorsements and more, a person would have to be living under a rock not to have heard the advice that if you want to look and feel better you have to cut your carbs and up your protein intake.

But, is that good advice for everyone?

Or, could that blanket approach to better health be causing even more problems than it prevents for some of us?

A new paper by kidney experts based on two separate scientific studies has the frightening answer…

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Saving calories while risking kidney health

A study performed in the Netherlands found that there is a direct, linear association between daily protein intake and a decline in kidney function. In other words, the higher the protein intake, the faster the decline in kidney function.

And, guess what…

A second study conducted by a team of researchers in South Korea confirmed those results!

They found that people with the highest protein intake had 1.3 times higher risk of faster glomerular filtration rate (GFR) loss. If you haven’t heard the term before, GFR refers to how fast your kidneys can filter out the toxins in your body and is used both to measure kidney function and determine what stage of kidney disease you might be in.

Unfortunately, these findings aren’t all that surprising either…

Many past studies have shown that a high-protein diet may harm kidney function, which is why patients who have early-stage chronic kidney disease are generally put on a low-protein diet by kidney specialists.

But, an entire group of people who are at risk for poor kidney health have not only been ignored when it comes to these low-protein recommendation regimens but are actually more likely to be told to go high protein — a recommendation that could land them in dialysis…

Obesity and diabetes

According to the kidney experts who authored the new paper based on the Dutch and South Korean studies, people who suffer from either diabetes or obesity are often put on a high-protein diet as a way to save calories, slim down, and lower their blood sugar.

However, this risks the health of their kidneys since both obesity and diabetes come with an increased chance of pre-existing low-grade chronic kidney disease.

In fact, they say that at least 30 percent of people with type-2 diabetes suffer from an underlying kidney disease. That’s 30 percent of people who could end up with rapidly deteriorating kidney health, taking the fast lane to kidney failure, if they go on a high-protein diet recommended by their doctor.

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“To put it in a nutshell: To recommend a high-protein diet to an overweight diabetes patient may indeed result in loss of weight, but also in a severe loss of kidney function. We want one, but we also get the other,” says Professor Denis Fouque, past chair of the European Renal Nutrition Working Group.

“By advising people — especially those with a high risk for chronic kidney disease, namely patients with diabetes, obese people, people with a solitary kidney and probably even elderly people — to eat a protein-rich diet, we are ringing the death bell for their kidney health and bringing them a big step closer to needing renal replacement therapy”, he concludes.

So, before you try a high-protein diet in a bid to get healthy and lose weight, you need to think again, especially if you have diabetes.

Talk to your doctor about your risks and have your kidney function checked out. Only when you know that your kidneys can handle the rigors of a high-protein diet should you consider making the change.

And, don’t forget…

Despite the wave of media attention, a high-protein diet is definitely not the only way to lose weight and feel better. Other good options include going keto, embracing the Mediterranean diet, or simply decreasing your calorie intake while upping your physical activity.

Sources:

1. High-protein diets may harm your kidneys — EurekAlert!
2. Estimated Glomerular Filtration Rate (eGFR) — National Kidney Foundation

The post The popular diet recommendation that could land you on dialysis appeared first on Easy Health Options®.

Sandwiched between expected words like “beef” and “cheese,” you’ll likely see a long list of unfamiliar words that defy pronunciation. These are all chemical additives of some kind.

For products that are supposed to be food, there isn’t a lot of “food” in them!

We’ve sounded the alarm before about these “ultra-processed” foods and the additives they contain. Studies indicate some may trigger inflammatory bowel disease, dementia and metabolic syndrome, a group of symptoms that include obesity, high blood pressure and type 2 diabetes.

Now we’re finding a specific type of additive is a potential cause of a common health problem on the rise…

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Watch out for emulsifiers

Emulsifiers are chemicals added to food to help blend oil and water, which separate under normal circumstances. Emulsifiers help keep ultra-processed foods smooth, soft and creamy and extend their shelf life. Foods that contain emulsifiers include mayonnaise, ice cream, peanut butter, margarine, processed meats and bread.

As foods containing emulsifiers have become staples in Western diets, scientists have begun examining the impact these chemicals are having on people’s health.

Researchers from the French National Institute of Health and Medical Research (INSERM) team analyzed data from an ongoing national survey, the French NutriNet-Santé cohort. They examined the dietary entries of 104,139 adults who were an average of 42.7 years old most of whom (79 percent) were women.

Over the 14-year study time frame, 1,059 cases of type 2 diabetes were diagnosed among the participants. The team compared these cases to the diets of the participants using a model that accounted for other diabetes risk factors, including age, weight and family history.

After an average follow-up of seven years, the researchers found chronic intake of the following emulsifiers was linked with a higher risk of type 2 diabetes:

• Carrageenans: 3 percent increased risk per increment of 100 mg per day
• Gum arabic: 3 percent increased risk per increment of 1,000 mg per day
• Mono- and diacetyl tartaric acid esters of mono- and diglycerides of fatty acids: 4 percent increased risk per increment of 100 mg per day
• Sodium citrate: 4 percent increased risk per increment of 500 mg per day
• Xanthan gum: 8 percent increased risk per increment of 500 mg per day
• Guar gum: 11 percent increased risk per increment of 500 mg per day
• Tripotassium phosphate: 15 percent increased risk per increment of 500 mg per day

The study had limitations, such as no causational proof and under-representation of men. Still, the authors say their findings are robust and add to a growing body of evidence that ultra-processed foods raise type 2 diabetes risk, and that regulations around the use of these additives should be re-evaluated.

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Where you’ll find emulsifiers

If you eat primarily processed or especially ultraprocessed food chances are you could easily meet or exceed the increments listed above.

For example in the Western diet, the average daily intake of carrageenan is estimated around 250 mg/day.

It’s found in ice cream, pudding, sandwich meats, soymilk, yogurt, infant formula, dietetic beverages, canned soups and broths, low-fat salad dressings, frozen pizza, cottage cheese, sour cream and more.

I couldn’t find details about just how plentiful emulsifiers are in the US food market, but we know they are. But in the U.K., they report that 37.5 percent to as much as 51.7 percent of food products contained them. Emulsifiers were found in 95 percent of pastries, buns and cakes.

So when you cake, stick to food that looks like it’s original source or look for less processed foods.

Sources:

Food Emulsifiers Linked to Increased Type 2 Diabetes Risk — Technology Networks

Food additive emulsifiers and the risk of type 2 diabetes: analysis of data from the NutriNet-Santé prospective cohort study — The Lancet Diabetes & Endocrinology

Expert reaction to study looking at emulsifiers and type 2 diabetes — Science Media Centre

The post 7 food additives that can trigger type 2 diabetes appeared first on Easy Health Options®.

So it’s not surprising that these foods, which make up a chunk of the standard American diet, are fueling the growing diabetes epidemic.

However, what may surprise you is just how little of them you can consume to dramatically raise your risk of blood sugar problems.

Luckily, the same research reveals you can beat back this risk without completely overhauling your diet…

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Ultra-processed: a recipe for blood sugar problems

After University College London researchers compared the consumption of UPF to the health outcomes of close to 312,000 people over nearly 11 years, the results were clear…

Every 10 percent increase in the amount of UPF in a person’s diet is linked with a 17 percent increase in type 2 diabetes risk.

And four types of ultra-processed foods were found to be the worst contributors. They include:

• Savory snacks (think salty chips, cheese-filled pretzels, etc)
• Animal-based products like processed meats (includes luncheon meats)
• Ready meals (especially the kind you don’t refrigerate. Imaging the additives to make that possible!)
• Sugar-sweetened and artificially-sweetened beverages (this includes juices)

These foods undergo extensive “manufacturing.” In that process, any ingredients that start as recognizable foods are processed to such a state they become unrecognizable. Nutrition gets tossed in the process and additives (emulsifiers, stabilizers and gelling agents) specifically designed to change taste and texture and increase shelf life take their place.

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Take it down a notch and reduce your risks

The researchers say that while eating UPFs increases the risk of blood sugar problems, this risk can be lowered simply by eating foods that take the level of processing down a notch.

Foods designated as “processed foods” (PF) fit that bill. They undergo a minimum amount of processing and include foods like canned fruits and vegetables, packaged bread, cheese slices or cheese spreads. The researchers believe substituting just 10 percent of UPFs with 10 percent of PFs reduced diabetes risk by 18 percent.

Even better, you can ease into it. While you work on ditching the 4 worst UPF offenders, enjoying a breakfast biscuit and jelly or bowl of cereal is OK and may even be beneficial.

Even though also considered UPFs, breads, biscuits and breakfast cereals, sweets and desserts and, of course, plant-based alternatives, were all associated with a lower incidence of type 2 diabetes.

There was another surprise in the study, this time in the processed foods category, that also may have lowered diabetes risk: consumption of beer and wine.

This isn’t an endorsement (alcohol has links to other diseases), but an explanation…

In their study data, which was gathered from individuals from eight European countries, 30-50 percent of the processed food intake in the study came from beer and wine, which has been associated with a lower risk of type 2 diabetes in previous research.

Also included on the healthier end of the spectrum are artisanal breads, preserved fruits and vegetables and salted nuts.

So if your focus is keeping your blood sugar in check, this research has now given you a powerful way to make that happen — without feeling like you have to deprive yourself or start growing your own food.

Sources:

Replacing ultra-processed foods in diet reduces type 2 diabetes risk – Science Daily

The post How to eat processed food and not get diabetes appeared first on Easy Health Options®.

But after I share something with you known as the “weekend warrior phenomenon” —you may want to join their ranks…

Chances are we all know a weekend warrior. Maybe it’s the sister-in-law who sits behind a desk all week, works late and goes to bed early. But come Saturday morning she packs the car to the hilt and heads out for a weekend of hiking and kayaking…

Or the neighbor you never see step out of the house all week, but who’s at the community park every weekend participating in dawn to dusk pickleball tournaments.

Well, research shows that people like this are onto something that those of us beating ourselves up for not meeting our daily quota of exercise may want to get on board with…

A fast and furious way to stay healthy

According to researchers at Massachusetts General Hospital, this “weekend warrior” approach to exercise pays big dividends in health bucks.

That may seem counterintuitive to the current Physical Activity Guidelines that advise 150 minutes of moderate-to-vigorous physical activity a week. A weekend warrior only spends two days getting physical. How does that add up?

Researchers decided to find out. With the help of 89,500 participants, they compared the health benefits experienced by people who got their 150 minutes in over a week’s time to those who crammed it all into just two days.

Surprisingly, they found both the “weekend warriors”’ and the “week-long actives” came out on top. Each group experienced substantially lower risks for 264 different diseases over the next six years! The strongest associations were for cardiometabolic conditions.

For example, being a weekend warrior or getting regular activity throughout the week were linked to 23% and 28% lower risks for high blood pressure, respectively, as well as 43% and 46% lower risks of diabetes.

“The bottom line is that it’s really the total volume of physical activity, rather than the pattern, that matters,” said Dr. Shaan Khurshid, the study’s co-senior author and a cardiac electrophysiologist at Massachusetts General Hospital. “The important thing is that you get your recommended levels of physical activity. If one to two days a week works for you, you’re still going to get that benefit.”

It’s your choice: the long way or the short way

The thing that matters most about these findings, I believe, is that people can find time to exercise on a schedule that works for them. That way they’re more likely to stick to it.

That solves one reason that so many people give up. The other reason is finding the energy they need.

My answer to that dilemma is a remarkable amino acid called dimethylglycine — or DMG for short. In the 1970s, DMG was a sought-after performance enhancer among athletes.

But thanks to its reputation as an all-natural oxygen and endurance enhancer, scientists realized DMG’s potential for another group of people… those who could certainly use a lot of help with their get-up-and-go: middle-aged men and women everywhere.

DMG is involved in at least 41 different processes in your body and is needed by every single cell. Without DMG, your body can’t create certain hormones (like those related to “desire”), neurotransmitters (that keep brain connections firing) or even DNA (damaged DNA ages us faster).

And thanks to supporting healthy oxygen levels and optimizing oxygen utilization in cells, organs, and tissues — DMG invigorates your entire body! But when paired with a nitric oxide booster like l-arginine — or the hormone balancer Diindolylmethane (DIM for short) — the game goes “next level”…

L-arginine promotes the release of a natural vasodilator called nitric oxide (No). NO promotes normal blood flow, and that matters because, with age, blood flow slows during exercise, leaving you and your muscles starving for oxygen.  

DIM’s role is to balance out estrogen levels in the body. It does this by taking care of invasive endocrine disruptors, “so-called” because they disrupt the hormonal balance that tanks your energy. In addition to energy, DIM supports a healthy weight, sound sleep, firm skin, toned muscles and a healthy sex drive — all the things we need help with in middle age.

For best results, look for a supplement that combines this perfect trifecta of DMG, L-arginine and DIM.

Sources:

‘Weekend warrior’ physical activity may help protect against more than 200 diseases – EurekAlert!

‘Weekend warriors’ may gain same health benefits as people who spread out exercise – American Heart Association

The post The weekend warrior phenomenon: Beating disease 2 days at a time appeared first on Easy Health Options®.

It’s a rise that’s been attributed to a number of factors, from obesity and lack of exercise to the increasing age of our population.

However, there’s one factor that most people fail to consider when it comes to diabetes risk — meat consumption.

But the truth is, past research has already shown that eating high levels of red meat can raise your risk of blood sugar problems by close to 25 percent.

It’s an association that scientists have been aware of, but unable to explain until researchers at the Harvard T.H. Chan School of Public Health stepped up with the results of a study that looked at 36 years of data on over 206,000 people.

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Heme versus non-heme iron

Their study specifically focused on the intake of various forms of iron including:

• heme iron (the kind you get from eating meat);
• non-heme (found in plant-based foods);
• and iron you get from taking supplements.

They then compared each person’s type 2 diabetes status, controlling for other health and lifestyle factors.

Hands-down, the results showed that the more heme iron a person consumed, the higher their risk of diabetes. Those who consumed the most faced a 26 percent higher risk of the disease.

In addition, the researchers found that heme iron accounted for more than half of the type 2 diabetes risk associated with unprocessed red meat.

On the other hand, no added diabetes risk was associated with consuming other forms of iron, including plant-based iron or iron supplements.

The blood-based changes behind the risk

Next, the researchers delved into the plasma metabolic biomarkers of over 37,500 of the participants and the blood levels of small metabolites of another 9,000 plus people to find out just why the iron you get from meat can lead to blood sugar issues.

And here’s where we get the key to the red meat-diabetes connection we’ve been looking for…

The researchers found a higher heme iron intake was associated with higher levels of biomarkers such as:

• C-peptide (which is associated with diabetes type and duration of the disease)
• Triglycerides (high levels indicate that your system for turning food into energy isn’t working properly and can be a first sign of insulin resistance)
• C-reactive protein (which plays a role in diabetic inflammation)
• Leptin (a hormone secreted by fat tissue)

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High heme iron was also linked to lower levels of beneficial biomarkers like HDL (good) cholesterol and adiponectin, a hormone that improves insulin sensitivity.

The researchers also identified a dozen blood metabolites — including L-valine, L-lysine, uric acid and several lipid metabolites — that may play a role in the link between heme iron intake and blood sugar problems. These metabolites have been previously associated with an increased risk of type 2 diabetes.

Dietary changes for better blood sugar

“This study underscores the importance of healthy dietary choices in diabetes prevention,” said researcher, Frank Hu. “Reducing heme iron intake, particularly from red meat, and adopting a more plant-based diet can be effective strategies in lowering diabetes risk.”

In other words, if you want to reduce your blood sugar risk, reduce your intake of heme iron.

You can do this by swapping out red meat for other carnivore-friendly options, like chicken, fish or shellfish. Or, go for plant-based proteins, such as lentils.

Of course, in order to beat back diabetes, it’s best to take a comprehensive approach, including healthy weight loss, exercise and plenty of the purple produce that pushes back at blood sugar problems.

Sources:

Significant link found between heme iron, found in red meat and other animal products, and type 2 diabetes risk — EurekAlert!

Why Is Diabetes Increasing in the United States — MedicineNet

Adiponectin — Cleveland Clinic

Triglycerides and Diabetes — WebMD

Role of C-Reactive Protein in Diabetic Inflammation — NIH

Leptin: Less Is More — American Diabetes Association

The post How red meat leads to type 2 diabetes finally revealed appeared first on Easy Health Options®.

So far, a couple that we’ve written about are the phytochemical berberine and the fiber beta-glucan found in oats and barley. They’re both cheaper and safer than GLP-1 agonists, as well as better for your health.

Now, there’s evidence of a third inexpensive natural alternative — one you probably already have in your pantry — that could not only help you shed unwanted pounds but protect you from diabetes…

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Olive oil’s elenolic acid could be the key

Olive oil is a wholesome monounsaturated fat with a host of health properties. They include supporting the brain to help avoid dementia, as well as defending against heart disease, diabetes, depression and intestinal injury.

There are a lot of components that give olive oil its benefits, including polyphenols and the powerful antioxidant oleic acid. But another naturally occurring compound found in extra virgin olive oil and mature olives could be the source of olive oil’s ability to ward off diabetes and promote weight loss: elenolic acid.

Researchers at Virginia Tech were curious about the impact of elenolic acid on blood sugar, so they administered an oral dose of the compound to mice with type 2 diabetes and diet-induced obesity.

After just one week of treatment, the mice weighed significantly less, and their blood sugar levels were better regulated. They also weighed less and had better blood sugar than obese mice with type 2 diabetes that were not given elenolic acid.

But after four to five weeks of receiving elenolic acid, researchers found that obese mice with diabetes experienced a 10.7% reduction in obesity!

And that’s not even the most amazing part: elenolic acid’s effect on blood glucose was similar to that of the GLP-1 receptor agonist liraglutide, and better than the first-line type 2 diabetes drug metformin.

In other words, elenolic acid may work as well or better than two medications commonly used to treat diabetes.

Dr. Dongmin Liu, a nutrition scientist from Virginia Tech and co-author of the study said the finding is significant for two main reasons.

“One, the finding that elenolic acid improved blood sugar levels and insulin sensitivity to the point where they became similar to those of healthy lean mice indicates that it is an effective compound for rectifying the key defects leading to overt diabetes,” he detailed.

“Two, the results suggest that elenolic acid could potentially be developed into a treatment for humans with obesity, insulin resistance, and diabetes. If it works similarly in humans, it could offer a new, natural way to manage these conditions.”

Imagine, a natural compound that does what those agonists do without the potential long-term safety risks.

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How elenolic acid works in the body

In past research, the investigators found that elenolic acid prompts the release of two metabolic hormones that signal the brain when we’re full: GLP-1 and the less well-known peptide YY (PYY). GLP-1 is the hormone Ozempic, Wegovy and Mounjaro mimic to regulate blood sugars and satiety. PYY is released by cells in the gut to curb our appetite at the end of a meal.

Past research showed that even one dose of concentrated elenolic acid stimulated the secretion of GLP-1 and PPY. One study demonstrated obese mice on a high-fat diet given doses of 50 mg/kg/day for two weeks achieved glucose tolerance and fasting blood glucose levels equal to their peers on a standard diet.

“The compound seems to mimic the physiological conditions of eating to directly promote gut metabolic hormone secretion, which helps regulate energy balance and metabolic health,” Liu says.

While elenolic acid is found in olive oil and mature olives, the researchers caution we likely couldn’t eat enough of either to match the concentrations used in the study. We’ll just have to wait and see how this develops.  

However, there’s already plenty of proof that following the Mediterranean Diet, which emphasizes extra virgin olive oil as a staple, can put you on a path to weight loss and improve glycemic profile.

And if you like olives, enjoy them as a snack. But look for a low-sodium brand. There are plenty of them to choose from.

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

Sources:

Natural Compound in Olives May Help Fight Obesity And Type 2 Diabetes — Science Alert

Identification of a Novel Multi-target Bioactive Compound With Anti-obesity and Anti-diabetic Activities — NUTRITION 2024

Can a compound found in olives help treat obesity and diabetes? — Medical News Today

The post The metabolism-busting secret in olives rivals those new weight-loss drugs appeared first on Easy Health Options®.

According to Stanford researchers, specific biomolecular shifts occur in our 40s and 60s that explain what’s happening to our bodies to make us feel this way.

In other words, instead of gradually aging year over year, we experience significant age-related changes during two specific times in our lives.

Here’s what’s happening and why — and what you might do to lessen the effects…

How and when your body ages the most

Using years of data from 108 people, as well as blood and other biological samples, researchers were able to identify and follow age-related changes in more than 135,000 different molecules and microbes, for a total of nearly 250 billion distinct data points.

This is how they learned that — in more than 80 percent of the molecules in the human body — major changes happen at two distinct periods of life: your mid-40s and your early 60’s.

Specifically, in our 40s, significant changes occur in the number of molecules available to metabolize alcohol, caffeine and fats (think mid-life belly bulge!) — as well as those related to the development of heart disease.

During this time we also experience a major reduction in molecules that keep our skin and muscles strong and healthy.

Then, when our 60s roll around, changes occur related to carbohydrate and caffeine metabolism, and an increase in inflammatory cytokines that weaken the immune system.

On top of more heart-related changes, kidney function can begin to suffer. No wonder older adults are prone to type 2 diabetes, and heart and kidney disease.

So, if you’ve passed 40 or 60 and feel like your best days are behind you — you’re not the only one. But while science is just now figuring out the mechanics of aging, an unsung hero of the nutritional world could help you “feel like” you’ve turned back the clock…

Combat the ‘aging decades’

Back in the 1970s, the amino acid dimethylglycine, called DMG for short, was used by athletes to give them a performance edge. But DMG turned out to be much more than a performance enhancer…

Doctors began getting feedback from patients that it provided relief for chronic joint pain, restored concentration and focus, got their cholesterol and triglyceride levels back in check — and many other age-related symptoms.

That’s when researchers started digging and backing up these claims. They found…

DMG supports heart health. Research from Clemson University showed that DMG supports the heart and blood vessels by slowing the rate of degeneration and supporting oxygen function.

DMG supports immune health. Research in The Journal of Laboratory and Clinical Medicine showed that DMG acted as an immune modulator, enhancing the immune system’s ability to respond to foreign invaders by boosting the production of T-cells, B-cells and macrophages to guard against infection.

DMG and cognition. Based on testimonies found in The Townsend Letter, alternative health practitioners from all over have shared that DMG boosts brain function including memory, cognition and focus.

Overall, it’s involved in at least 41 different processes in your body and is needed by every single cell. Your body can’t create certain hormones, neurotransmitters or even DNA without it.

I could go on and on about DMG’s potential for relieving inflammation, reducing oxidative damage, supporting detoxification and healthy circulation — and more. But I think by now you get my point: It could be a valuable tool in the fight against the ravages of aging.

DMG is an essential amino acid, meaning our bodies can make it. You have to get it through your diet, from foods like beans, cereal grains, brown rice, pumpkin seeds and liver. But unless you get ample amounts of these foods daily, to get the therapeutic amount your body needs, consider supplementing.

Sources:

Massive biomolecular shifts occur in our 40s and 60s, Stanford Medicine researchers find – EurekAlert!

The post Feel like your body fell apart after 40? Here’s why appeared first on Easy Health Options®.

That makes it especially vulnerable to Alzheimer’s.

In a follow-up study, this same team of researchers examined the brain scans of 40,000 UK Biobank participants over the age of 45 to investigate the genetic and modifiable influences on this fragile brain network.

They’ve narrowed it down to three risk factors that influence faster brain aging the most…

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Identifying the worst risk factors

The researchers studied 161 risk factors for dementia and ranked their impact on this “weak spot” over and above the natural effects of age. These modifiable risk factors were grouped into 15 broad categories:

• Blood pressure
• Cholesterol
• Diabetes
• Weight
• Alcohol consumption
• Smoking
• Depressive mood
• Inflammation
• Pollution
• Hearing
• Sleep
• Socialization
• Diet
• Physical activity
• Education

But, of all these risk factors, the researchers found that the “weak spot” of the brain was most vulnerable to diabetes, traffic-related air pollution and alcohol.

One co-author of the study, Anderson Winkler of the National Institutes of Health and The University of Texas Rio Grande Valley, notes that what sets this apart from other studies is that they looked at the contribution of each modifiable risk factor all together to assess the resulting degeneration of this particular “weak spot” after accounting for the effects of age and sex.

The researchers say these results shed light on some of the most critical risk factors for dementia and provide new information that can contribute to the prevention of dementia and future strategies for targeted intervention.

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Methods for dodging these risk factors

So, what does this all mean for you?

If you want to do all you can to lower your risk of dementia, avoiding the top three risk factors in this study is a good place to start.

Alcohol is probably the easiest to begin with. If you’re going to drink at all, make sure to practice moderation. Moderate alcohol consumption is linked to a lower risk of heart trouble (a risk factor for dementia). For that reason, one study found both people who drank too much and those who drank none were at higher risk for dementia.

The Centers for Disease Control and Prevention advises limiting alcohol consumption to two drinks or less a day for men and one drink a day or less for women. One drink is defined as 12 ounces of beer, 5.5 ounces of wine or 1.5 ounces of liquor.

The tie to diabetes is not surprising. One study showed people with untreated diabetes develop signs of Alzheimer’s nearly twice as fast as those who treat their diabetes.  So not only is avoiding diabetes important, but so is managing it.

Here are a few steps you can take to do both:

• Lose weight. This is probably the most important step to preventing diabetes. Research indicates that losing as little as 7 percent of your body weight could slash your diabetes risk by almost 60 percent.
• Exercise. Regular physical activity can reduce your blood sugar and even lower your overall diabetes risk by helping you to lose weight and boost your insulin sensitivity.
• Adopt a Mediterranean-style diet. This means eating plenty of fish, olive oil, whole grains, beans, legumes and fresh fruit and veggies in your daily diet. It has plenty of fiber intake, which helps you feel full so you lose weight faster and spices that improve the glycemic profile. Big bonus: it contains brain-supporting nutrients that cross the blood-brain barrier!

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Air pollution may be the hardest of the three risk factors to avoid. Unless you live in a truly rural area, you’re guaranteed to be exposed to some level of air pollution caused by traffic.

Oddly enough traffic-caused air pollution has been tied to raising blood pressure and diabetes risk — both of which are contributing factors to dementia and brain aging on their own.

Still, there are things you can do to minimize the damage caused by exposure to air pollution, or even limit the amount of air pollution you’re exposed to:

• Take a vitamin B supplement. One study shows that B vitamins can reduce the DNA damage caused by air pollution by a whopping 102 percent. Make sure the supplement is high quality and contains at least 2.5 mg of folic acid, 50 mg of vitamin B6 and 1 mg of vitamin B12.
• Eat broccoli sprouts. They contain a compound that’s been shown to reduce the impact of air pollution on your health.
• Start a detox regimen. A detox regimen like EDTA chelation can help your body handle exposure to pollutants.

Sources:

Risk factors for faster aging in the brain revealed in new study — EurekAlert!

The effects of genetic and modifiable risk factors on brain regions vulnerable to ageing and disease — Nature Communications

Alcohol and Public Health Frequently Asked Questions — Centers for Disease Control and Prevention

The post 3 factors that age your brain’s weak spot the fastest appeared first on Easy Health Options®.

In fact, according to Professor Ashok Venkitaraman, cancer researcher and Director of CSI Singapore, “Cancer is caused by the interaction between our genes and factors in our environment, such as diet, exercise, and pollution. How such environmental factors increase cancer risk is not yet very clear, but it is vital to understand the connection if we are to take preventive measures that help us stay healthy longer.”

Now, his latest research may have delivered just such an understanding — showing exactly how the diet we eat can drive cancer development, whether we are genetically predisposed to it, or not.

A chemical product of glucose breakdown

To find the common link between poor diet, diseases like diabetes and cancer, scientists recruited participants at high risk of breast and ovarian cancers, due to the inheritance of a faulty cancer gene known as BRCA2.

They saw that the cells of these patients were highly sensitive to a chemical called methylglyoxal that’s produced by our cells when they break down glucose (sugar) from the foods we eat to create energy.

They also saw that when methylglyoxal comes into contact with our DNA, it causes faults, or errors, in our genes that are early warning signs that cancer is on its way.

Now before you say, “Okay, but those people were genetically predisposed to cancer” there’s more…

The team then tested this newly discovered link in people who had not inherited that faulty BRCA2 gene.

And once again, they found a problem when methylglyoxal from glucose came into play…

These patients (without a genetic cancer risk) could experience higher-than-normal levels of methylglyoxal — especially if they had diabetes or pre-diabetes, which are connected with obesity or poor diet — and accumulate similar warning signs indicating a higher risk of developing cancer.

According to Dr. Li Ren Kong, “We started the study aiming to understand what factors elevate risk in families susceptible to cancer but ended up discovering a deeper mechanism linking an essential energy consumption pathway to cancer development. These findings raise awareness of the impact of diet and weight control in the management of cancer risks.”

Breaking the sugar/cancer connection

This means that if you want to reduce your risk of cancer (whether or not you’re at a genetic risk for the disease) changing your diet and reducing sugar is a must!

In fact, past studies have even found that highly energy-dense foods — like those packed with sugar – can raise cancer risk in post-menopausal women by 10%.

It’s why scientists have been exploring the anti-cancer potential of the keto diet, which is very low in sugar, with extremely positive results.

And it’s why the fast-mimicking diet, which puts your body into a fasting state while being able to eat, has been shown to shrink tumors and reduce the damage of chemo.

So remember, cancer isn’t just in your genes, it’s tied to sugar and its disease effects on the body.

A recent study found that people with diabetes can reduce nine cancer-related proteins through diet and weight loss.

Sources:

Scientists uncover a missing link between poor diet and higher cancer risk — ScienceDaily

The post The chemical connection between diet, diabetes and cancer appeared first on Easy Health Options®.

Kidney damage from diabetes is called diabetic nephropathy. Diabetes injures the small blood vessels in the kidneys, so they cannot clean the blood properly.

And shockingly, in a study presented to the American Diabetes Association, primary care physicians failed to diagnose kidney disease in a mind-boggling 88 percent of patients with type 2 diabetes, even though diabetes is a primary risk factor for kidney failure.

That means if you have blood sugar problems, you need to be vigilant about the health of your kidneys — and that starts with understanding the direct threat to your body’s detoxification process and how to stop it in its tracks…

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Aiding the detoxification process

The research, performed at the University of Cordoba and the Maimonides Institute for Biomedical Research in Spain, followed more than 500 diabetics over a period of 5 years.

They set out to compare the effects of two types of healthy diets on the amount of a dangerous toxin that can build up in the body: the Mediterranean diet and another low-fat diet richer in carbohydrates.

Specifically, they wanted to learn how these diets might change levels of Advanced Glycation End Products, or AGEs.

AGEs are molecules that are produced naturally in the body and can be ingested through the diet, but spell danger for the kidneys as levels build thanks to their inflammatory and oxidizing properties.

The people in whom they are most likely to build up are those with blood sugar problems, since diabetic patients with kidney problems have more trouble eliminating them.

Luckily, the results of the study are good news for diabetics everywhere…

Patients who had eaten a Mediterranean diet during those years had lower levels of these harmful compounds in their blood. “We were able to verify that this diet better activates the detoxification process; that is, the mechanism by which the body eliminates these harmful substances,” said Francisco Miguel Gutiérrez, one of the study’s authors.

By leveling up that detoxification, the kidneys can banish those AGEs stopping the further damage that would otherwise occur as they back up.

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Going Mediterranean is easy

The relationship between AGEs and kidney disease was already known, but the study is the first demonstration of “how a defined dietary pattern can mitigate the deterioration of kidney function in diabetic patients,” according to researcher Elena Yubero.

The good news, too, is that following the Mediterranean diet doesn’t have to be hard or feel restrictive.

Although the Mediterranean diet emphasizes good oils, like antioxidant-rich olive oil, fresh fruits and veggies, nuts, seeds and inflammation-fighting omega-3s from fatty fish, it’s also less restrictive of other foods than most think.

That’s because previous studies have found adding meats like pork back into the Mediterranean diet can still offer big benefits.

And other research has shown that eating cheese on the diet can make it even healthier for your body.

If you have diabetes and switch to a Mediterranean diet, you’ll also be doing something good for your bones…

That’s because a growing body of evidence has also indicated not only do AGEs play a significant role in the progression of classical diabetes complications, but also in diabetic osteopathy.

Sources:

A study demonstrates one of the reasons why the Mediterranean diet improves kidney health in patients with diabetes — EurekAlert!

The post The diet that ‘detoxes’ diabetic kidney danger appeared first on Easy Health Options®.