Your blood pressure is actually measured using two numbers. The lower is diastolic pressure and the upper is systolic pressure. Your blood pressure number is how doctors determine what stage of hypertension you may be in.

Normal blood pressure

Normal blood pressure means your reading is within a normal range of under 120/80 mm Hg. Keep in mind that blood pressure can change over time, so it’s important to have a healthy lifestyle and diet if you want to keep yourself at this stage.

Elevated blood pressure

When your systolic pressure is between 120 and 129 mm Hg and your diastolic pressure is under 80 mm Hg, your blood pressure is considered to be elevated. While you typically do not need medication in this range, being here can indicate you are now at risk of developing hypertension in the future. Here, lifestyle changes such as quitting smoking, eating better and exercising more may help reverse your course.

Stage 1 hypertension

When you have a blood pressure reading between 130/80 mm Hg and 139/89 mm Hg, you have stage one hypertension. If you are getting readings in this range, it’s best to talk to your doctor immediately for advice on steps to take to lower it. With blood pressure in this range, you may already have some minor damage to your vessels and arteries.

Stage 2 hypertension

A person with stage 2 hypertension has a blood pressure reading of 140/90 mm Hg or more. You must seek medical help immediately if this applies to you. Your doctor may have you take medication and make serious changes to your lifestyle and diet.

You can maintain and control your hypertension by working with your doctor. Working out on a regular basis, eating a healthy diet and taking medication will allow you take control over your condition and help prevent a serious heart event.

The post The 4 Stages Of Hypertension appeared first on Dr Asa Andrew.

But did you know that you can have low blood sugar, too? This condition causes its own sets of problems, and some people may not even realize that it’s happening to them.

What is hypoglycemia?

Generally, a fasting blood sugar of 70 mg/dL or less is considered hypoglycemia, when the blood sugar level in your body is simply too low. Your number may be different, however, so speak to your doctor. While this can be related to diabetes treatment, some medications and rare conditions can cause this to happen in people who don’t suffer from diabetes.

Taking medications for diabetes when you don’t have it, for example, can lead to this condition. If someone drinks too much alcohol and doesn’t eat, this can prevent the liver from releasing the glucose stored there, resulting in low blood sugar. Other liver diseases, including cirrhosis and severe hepatitis, can also result in hypoglycemia. A rare pancreas tumor can cause underproduction of insulin, leading to hypoglycemia. Some pituitary and adrenal gland disorders can also result in low blood sugar when they impact the hormones that regulate the production of glucose.

Low blood sugar symptoms

The initial signs of low blood sugar vary by person, but they include pale skin, a fast or irregular heartbeat, fatigue, anxiety, sweating, hunger, shakiness and irritability. People experiencing low blood sugar also have a numbing or tingling feeling in their cheek, tongue or lips. Feeling faint is probably one of the most well-known symptoms of having low blood sugar.

If left untreated, low blood sugar can create more severe symptoms, including visual disturbances like blurred vision, abnormal behavior or confusion, loss of consciousness and even seizures in some cases. People with seriously low blood sugar may struggle to do basic tasks.

If you have any symptoms of low blood sugar, it’s important to be seen by a medical professional as soon as possible. Low blood sugar can cause serious health problems and even lead to accidents and death. If you are diabetic and this is a frequent problem for you, it’s time to discuss your medications and your diet plan with your doctor to prevent recurrences in the future.

The post We’re Always Talking About High, But What About Low? appeared first on Dr Asa Andrew.

However, moving does a lot of good things for your health, and it can even lower your blood sugar, that famous level that indicates your risk of diabetes.

A hallmark of diabetes is resistance to insulin and leptin. When this happens, your body becomes unable to “hear” the signals coming from these crucial energy-regulating hormones. Insulin resistance is also linked to a higher obesity risk, but keep in mind that being thin doesn’t guarantee health; around 12 percent of all people with diabetes are at a normal weight, according to Geisinger (https://www.geisinger.org/health-and-wellness/wellness-articles/2018/03/05/21/59/yes-thin-people-can-get-type-2-diabetes).

One of the primary risk factors for insulin resistance is actually inactivity, defined as been active for under 30 minutes a week. Many studies have highlighted that exercise is key for preventing type 2 diabetes and that sitting all the time is particularly risky for those with diabetes.

One study, published in the Diabetologia journal, discovered that diabetic people who took a ten-minute walk after every meal had greater blood sugar control than those who worked out 30 minutes once a day (https://link.springer.com/article/10.1007/s00125-016-4085-2). Participants who walked after eating saw their blood sugar levels post-meal drop by 22 percent. Another review of 28 studies published in the same journal found an inverse relationship between overall diabetes risk and exercise (https://link.springer.com/article/10.1007/s00125-016-4079-0). In general terms, this means the researchers found that the more you worked out, the lower your risk of developing type 2 diabetes. They also found that one of the ways this worked was that exercise lets your muscles use the sugar in your body more effectively.

If you’re not moving enough now, it’s time to start. If possible, take a short walk after meals. This can help lower blood sugar levels and also boosts digestion. Start up an exercise routine that you can stick to, and consult your doctor before you begin to ensure what you’re planning is safe and right for your current levels of fitness. As you work out more, you’ll be able to tweak your routine accordingly as your fitness levels improve.

The post It’s Time To Get Up And Move! appeared first on Dr Asa Andrew.

Naturally, we all want to keep our blood sugar low and ward off diabetes, and a healthy diet full of whole foods and light on bad fats and refined sugars is certainly a good place to start. However, there are also some supplements you can take to help keep those blood sugar levels low. Before you start any supplement, keep in mind that you should check with your doctor first, as some supplements can interfere with medications.

The cinnamon has it

Delightful and widely available, cinnamon has been shown in numerous studies to lower blood sugar. One study, published in the Journal of the International Society of Sports Nutrition, saw study participants with prediabetes — a fasting blood sugar between 100 to 125 mg/dl — take 250 mg of a cinnamon extract before they ate breakfast or dinner for a period of three months (https://pubmed.ncbi.nlm.nih.gov/18500972/). Those who took the cinnamon had an average decrease in their fasting blood sugars of 8.4 percent when compared to the people in the placebo group. Researchers believe that cinnamon may help the cells in your body respond more strongly to sugar. This, in turn, lowers your blood sugar levels.

Ginseng, but the American variety

There are many forms of ginseng, and the studies done on the variety largely grown in North America have shown some promise in lowering blood sugar. One such study, published in the European Journal of Nutrition, found that people who consumed this variety of ginseng enjoyed a 20 percent drop in blood sugar after a meal, and this effect was seen in both healthy subjects and those with type 2 diabetes (https://pubmed.ncbi.nlm.nih.gov/29478187/).

The proper probiotic

Damage to bacteria in your gut, which can occur from taking antibiotics, is associated with a higher risk of many diseases, including diabetes. Probiotic supplements, which have the beneficial bacteria your gut may be missing, have been shown to also potentially lower blood sugar. A review of seven other studies, which was published in the Medicina journal, found that when people with type 2 diabetes took probiotics for two months or longer, they experienced a decease in fasting blood sugar of 16 mg/dl on average when compared to people who received a placebo (https://pubmed.ncbi.nlm.nih.gov/26987497/).

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Avoid foods that majorly spike your sugar

This is easy to do with a little effort. Unfortunately, pastas, white breads and white sugar all cause your blood sugar to spike, along with some other foods. If you’re not sure what to avoid, check out the The Glycemic Index (https://www.glycemicindex.com/).

This handy index scales foods by numbers to tell you how quickly and how much a specific food can raise your blood sugar. The lower the number, the less that food will impact your insulin and blood sugar levels. There are some great foods to enjoy with low GI numbers, including seeds, nuts, lentils, broccoli, grapefruit and apples. If you need some quick energy and don’t want to spike your blood sugar, look for foods with a medium GI score such as peas, sweet potatoes, oatmeal and brown rice.

Plan your meals out in advance

When you plan meals out ahead of time instead of trying to tackle it when you’re already hungry, you’ll be able to make better GI choices and avoid fast food, which is often filled with sugars and is bad for you in general. You’ll also save money by cooking at home in many cases.

Eat small meals throughout the day

When you eat bigger means infrequently, such as a big breakfast, lunch and dinner only, you’ll have bigger spikes in blood sugar. Instead, try to have smaller meals with simple snacks in between. This will help you maintain a more steady blood sugar level throughout the day. Of course, as with planning meals, you’ll need to prepare snacks in advance, too, so you don’t end up eating sugar or carb-filled snacks that will cause your blood sugar to jump.

Steady blood sugar levels are key to warding off diabetes and extra weight, and you’ll feel better once your levels are under control, too!

The post 3 Simple Tips For Taking Control Of Your Blood Sugar appeared first on Dr Asa Andrew.

You probably already know that exercising and watching what you eat are two solid ways to keep those blood sugar levels in check. However, to truly keep yourself on the right side of those glucose tests, there are other things to keep in mind beyond a good diet and regular workouts.

Your stress levels matter

When you are stressed, your body releases hormones that make your blood sugar levels go up. When you’re able to minimize and manage your stress, your blood sugar levels will stay lower more often and have an easier time lowering if they do happen to spike.

If you’re under chronic stress and it’s not managed, you could be experiencing blood sugar levels that are elevated regularly, and it becomes harder to your body to get out of that crisis mode. Try some stress-busting techniques to help keep your stress under control. The right approach for you will depend on a lot of factors, but you can try meditation, yoga and other mindfulness practices to help ease your stress and release tension.

You need good, regular sleep

Sleeping properly helps your body function at its best and reduces your level of stress. Not getting enough sleep can cause your blood sugar levels to rise in a similar way to insulin resistance, which is a hallmark of diabetes development. On top of that, too little sleep increases appetite–leading to weight gain, another thing that impacts your blood sugar in a negative way–and reduces your sensitivity to insulin.

When you are exhausted, your body will secrete a hormone known as cortisol, and this can lead to higher blood sugar levels and weight gain over time.

It’s tough for lot of people to get the recommended seven to eight hours of sleep a day most adults need, but it is possible. Adjust your daily schedule so you can get the amount of sleep you need every night.

The post Cover All The Bases To Keep Your Blood Sugar Levels Low appeared first on Dr Asa Andrew.

However, I recently learned that blood sugar elevation–even in people with pre-diabetes or those who are still in the “normal” range–can actually contribute to age-related memory decline. We already knew that people who have type 2 diabetes having are higher risk of developing a cognitive impairment such as dementia, but a newer study had some interesting results: the participants, in their 60s on average, who consistently scored lower on memory tests were the ones who had the higher blood sugar levels.

This study, published in the Neurology Journal, found that for every increase of 7 mmol/mol in a participant’s hemoglobin A1c test results, two fewer words were recalled on memory tests (https://n.neurology.org/content/81/20/1746). People who had higher blood sugar levels also had a lower hippocampus volume, and this is the region of the brain that is vital to memory. Overall, the study authors concluded that even if a person doesn’t have pre-diabetes or full-blown diabetes, they may experience negative cognitive effects if they have higher blood sugar levels.

To see where your blood sugar stands, you can do a simple and inexpensive test via your doctor to find out what your fasting insulin level is. Normal levels are below five, but many experts believe that under three is ideal. If you have levels above three, the most effective way to reduce it is by eliminating some sugar from your diet.

Keep in mind that sugar comes from many places, and it may not always be obvious that you are consuming a lot of it. Some coffee drinks, for example, are chock full of sugar but may not appear to at first glance. Sugar is also called many different things on food labels, so take the time to get familiar with its many monikers so you’re not consuming it unwittingly.

Of course, factors other than food can impact your blood sugar levels. Stress can raise it, for example, and exercise can lower it. Try working out and lowering your stress levels to help you in your quest to lower your blood sugar and keep your memory sharp!

The post High Blood Sugar Levels Could Make You Forgetful appeared first on Dr Asa Andrew.

On top of the flavor enhancement, though, do you know that cinnamon might also help you control your blood sugar?

As reported by New Hope Health, researchers noticed that cinnamon appeared to help control blood sugar in an adult study (https://newhopehealth.com/you-dont-have-to-be-diabetic-to-have-blood-sugar-challenges-part-2/). The 12-week study involved 58 type 2 diabetics who have hemoglobin A1c (HbA1c) levels that exceed 7 percent. It’s the HbA1c that is a marker for long-term blood sugar control in diabetics.

In the study, participants received 2 grams of cinnamon each day. At the end, they had lower lower HbA1c levels and a significant reduction in blood pressure. Researchers concluded that supplementation with cinnamon might be a potential dietary option to help regulate blood sugar levels and blood pressure in those suffering from diabetes.

Research conducted over the years has looked into the “insulin-like” effect of cinnamon, and this London study is yet another one in the growing pile of evidence. Another study found that cinnamon could increase the metabolism of glucose by about 20 times, according to a review in the Nutrition Journal (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4609100/), and this can significantly improve a person’s ability to regulate their blood sugar. Cinnamon has even been viewed as a potential substitute for insulin for those who have type 2 diabetes because of the effects from one of its bioactive components.

Cinnamon may lower blood sugar by acting on more than one level. Since your blood sugar rises quickly after meals, cinnamon’s ability to delay the emptying of your stomach can improve insulin effectiveness. In addition, a compound known as proanthocyanidin in the spice, according to research, might alter the insulin signaling activity in your fat cells.

Since this spice might help control blood sugar and provides other benefits, such as easing congestion and improving digestion, it’s worth trying to add a little more into your diet on a daily basis. If you like cinnamon, just adding one-quarter to one teaspoon of this handy spice to your meals somewhere could provide benefits, according to the available research. This versatile spice isn’t just for sweet foods, either–some people enjoy it in their coffee, on their meats and in some stews or soups.

The post A Spoonful Of Cinnamon Helps The Blood Sugar Go Down appeared first on Dr Asa Andrew.

The Centers for Disease Control and Prevention says over 30 million people in the US have diabetes, and another 88 million are pre-diabetic (https://www.cdc.gov/diabetes/data/statistics/statistics-report.html). Those are some sobering figures, friends, because they represent a pretty significant percentage of the population.

When you have diabetes, your body either doesn’t make or can’t use insulin correctly, which leaves too much blood sugar in your bloodstream. One way of controlling blood sugar is to keep more insulin in your bloodstream, but half of it is removed the first time blood circulates through your liver, reducing the available amount of insulin your body has to use. However, some research has indicated that compounds in garlic may prevent the metabolism of insulin, leaving more free for your body.

As reported by Diabetes.co.uk, some of the compounds in garlic–such as allicin–appear to have a positive impact on blood sugar levels (https://www.diabetes.co.uk/news/2011/oct/garlic-could-benefit-diabetes-management,-according-to-study-94312684.html). In an animal study, mice received drinking water with allicin and without it over a period of eight weeks. While none of the mice had a change in energy levels, fat deposits or body weight, the ones that had water with allicin showed more insulin sensitivity and an improved lipid profile.

Raw is the winner here

The effects of garlic on blood glucose levels are more significant when the garlic is raw instead of cooked. Raw garlic, in various animal studies, has demonstrated a greater ability to lower lipid and glucose levels than boiled garlic. Of course, raw garlic isn’t very appealing to many people, so you may need to get creative. Garlic supplements appear to do a better job than cooked garlic but still are not as effective as raw garlic.

By boosting the amount of available insulin in your body, you can help protect yourself from diabetes. Try adding raw garlic in some form to your body, preferably from the real food rather than supplements. Allicin does not form until the garlic is diced or crushed, so make sure it is prepared properly. You can add bits of diced garlic to your salad dressing or put cloves directly on your meat before cooking. Whatever you do, make sure it’s tasty and something you can maintain!

The post Does Garlic Really Help Control Blood Sugar? appeared first on Dr Asa Andrew.

This condition is on the rise throughout the globe, including in India, where close to 9 percent of all adults are living with it. Also common in India is the herb fenugreek, and it’s this herb that researchers think may just have an impact on blood sugar levels.

In a study published in The International Quarterly Journal of Research in Ayurveda, researchers divided up 60 participants who had Type 2 diabetes for at least the past six months into two groups (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954247/). All participants used insulin or oral hypoglycemic agents–oral medicines used to treat this type of diabetes–along with exercise and diet to help control their disease. Every day during the study, one group was given 10 grams of fenugreek seeds which had been in a hot water soak while the control group received nothing. Every month, all participants had their blood taken to test their fasting blood sugar and hemoglobin A1c levels.

The participants in the fenugreek-receiving group showed marked reductions in their test results for fasting blood sugar and hemoglobin A1c, but these effects were not seen immediately. The blood sugar began to go down in month five and the same happened with the hemoglobin A1c but not until month six. Researchers also found that larger doses of the seed had a greater impact on the blood sugar level reduction level.

Another study, which was published in the International Journal of Vitamin and Nutrition Research, researchers took a look at fenugreek seeds in two forms–mixed into yogurt or soaked in hot water–but used the same dose as the other study, 10 grams each day. Participants received one form or the other for the duration of the study. While those who had the powdered herb in their yogurt did not see any benefits, those who had the seeds soaked in water showed a 25 percent fasting blood sugar level reduction and a 30-percent reduction in triglycerides.

While more research is needed, it appears fenugreek may, in fact, be helpful in lowering blood sugar levels. If you decide to try this herb, be sure to consult with your doctor first and opt for the seeds-in-hot-water form.

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That’s why I wanted to tell you about the alarming finding about Metformin, a common medication used to control diabetes.

Impurities in drugs that can damage the genetic information in a cell and lead to cancer–known as genotoxic impurities–have been a recent investigative focus of the US Food and Drug Administration (FDA). One known environmental contaminant, which is now classified as a likely carcinogen, is N-Nitrosodimethylamine (NDMA), and the FDA has recently announced that they have found NDMA in Metformin (https://www.fda.gov/news-events/press-announcements/statement-janet-woodcock-md-director-fdas-center-drug-evaluation-and-research-impurities-found).

In the FDA’s statement, the acceptable limit for daily intake of NDMA in the US is 96 nanograms. While the impurities that were found in Metformin were discovered in products outside of the US, the FDA is still trying to determine whether the drug supply is the US is also contaminated.

Doctor Janet Woodcock, of the agency’s drug evaluations and research arm, said their investigations take into account the medical need for the drug, how many people in the US take it, and whether there are any alternative treatments available. Woodcock also added that newer tech has allowed the FDA to detect drug impurities in medications, and that other products–such as ranitidine–have also been found to have small amounts of nitrosamines and resulted in recalls.

Since there are no alternative products currently on the market to treat diabetes in the same way that Metformin does, the agency is recommending that prescribers continue to use the drug when it is appropriate. The FDA will alert medical providers and the public as soon as they have any other significant findings about this diabetes drug or any other medications that may be contaminated with carcinogens.

As the FDA continues to investigate Metformin, it’s important to remember that you still need to follow your doctor’s advice for its use if you have been prescribed it. Uncontrolled diabetes can have serious complications that are medically documented, including lasting damage to your heart, eyes and other vital organs. If you have concerns about any medications you are taking, always speak to your doctor first before you stop using them to avoid any serious health event or complication.

The post A Carcinogen May Be In Your Medicine Cabinet Right Now appeared first on Dr Asa Andrew.

You’ve probably been buried in all the messaging today about how sugar is bad and what it leads to, but I’m here to let you know that you don’t have to live life completely on the savory side in order to stay healthy.

Sugar can be “good” or “bad”

As far as your health goes, sugar can be good or bad depending how it was processed, where it was derived from and how much of it you ate. When you eat too much sugar from unhealthy sources, it can lead to health issues such as weight gain and metabolic conditions. However, consuming healthy forms of sugars at the right times can be a part of a balanced diet. It can prevent low-carb diet plateaus and even boost your athletic performance.

Sugar mainly comes in three forms: fructose, glucose and sucrose. Fructose and glucose are found naturally in whole foods such as honey and fruits, and all whole foods have a natural combination of both these sugars. They are also found in processed foods, although the two sugars are usually in an isolated, refined form in these foods. These refined forms are not found naturally in whole foods, and they are the ones that are associated with health problems. They’re also devoid of just about all their nutritional density in the refined forms, meaning you get all the calories but none of the benefits when you consume them.

Your healthiest sweeteners

Essentially, the healthier forms of sugars for you will be the ones in their natural states. Fruit and vegetables, for example, were found to reduce the chances of type 2 diabetes in a study published in the Journal of Diabetes Care (https://www.ncbi.nlm.nih.gov/pubmed/22474042?dopt=AbstractPlus).

Real honey was also found to boost the levels of antioxidants in the body, as shown by a study conducted by the University of California (https://www.ncbi.nlm.nih.gov/pubmed/12617614). Other sweeteners that may not be nearly as destructive as refined sugars include coconut sugar, blackstrap molasses and maple syrup.

As with anything else, another key with sugar is moderation. Choosing healthier forms of sweeteners and consuming them in a responsible way will give you the sweet fix you crave without all of the health baggage!

The post Good News: You Can Still Have Sugar! appeared first on Dr Asa Andrew.

I wish I could say I’m just kidding, but for some of you, that’s true!

We all need insulin to keep going, but many people are resistant to this hormone, which makes your body grow older faster than it should, putting you at risk for diabetes and other not-so-great conditions. Every time you eat something high in sugar, carbs and grains, your blood glucose levels shoot up faster than a rocket.

The good news is that this common problem is something you can still fix. Just try these eight tips to optimize your blood sugar levels.

Time your meals better

Compressing your eating window, or intermittent fasting, is a recognized approach to lose weight and reduce your risk of conditions such as diabetes, according to Harvard Health Publishing (https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156).

There are many different fasting protocols to choose from. One popular format is eating all meals within a window of six hours, and fasting for the other 18 hours.

Monitor your blood sugar

Pre-diabetes is medically defined as having a blood sugar level between 100 and 125 mg/d while fasting. With this number in mind, you can start testing your levels over the course of the day to see what is impacting yours.

Watch your blood ketones

A blood ketone test will tell you if you are in nutritional ketosis, a metabolic state during which your body decides to burn fat instead of carbs as its main fuel source. Once you start your fasting routine, you can see how you’re doing in this area, with a blood ketone level above 0.3 millimoles per liter being the goal.

Limit net carbs until further notice

Along with fasting, you’ll need a cyclical ketogenic diet. Here, you will have to radically limit your carbs and replace them with moderate protein amounts and healthy fats. Keep a food diary so know exactly how many total carbs and net carbs you’re eating each day.

Boost healthy fats

A key part of nutritional ketosis is replacing your lost carbs with healthy fats. Industrially processed vegetable oils, which are often in restaurant and processed foods, are out. Healthy fats include organic ghee, olive oil, coconut oil, coconut, olives, avocados, raw nuts, seeds and egg yolks.

Drink clean water

Stay away from sweetened drinks and opt for organic black coffee, tea and purified water. Everybody’s water needs are different, so consider how thirsty you are, the color of your urine–it should be light and not dark in color–and how often you go. Most people who drink enough water urinate seven to eight times daily, according to Medical News Daily (https://www.medicalnewstoday.com/articles/321461.php).

Eat more seeds and nuts

Seeds and nuts are not just high in healthy fats; they also have magnesium, which people are often deficient in. If you’re lacking this mineral, it can raise your risk of insulin resistance because it plays a part in your glucose and carb metabolism.

Commit to more exercise

Exercise does many things for your body, including helping it manage blood sugar levels better. Strength training in particular has been shown to help the body regulate glucose and reduce blood sugar level spikes after meals.

Don’t wait until you’re forced to do something about your blood sugar–get optimizing today!

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What if I told you that fasting may just be a way to stop diabetes from ever happening and even reverse it in some people? You may be thinking, “Hey, no way that’s true,” but I’m here to tell you that it is, and I’ve brought the research to prove it!

Although fasting can be a challenge and may sound daunting at first, this time-tested practice helps the body remove harmful substances and may just be the key to winning the fight against diabetes.

Improving insulin sensitivity with fasting

Many studies have found that fasting might boost sensitivity to insulin, support weight management when combined with exercise, and even possibly reverse diabetes. One such study was recently presented at the annual Digestive Disease Week professional conference (https://ddw.org/attendee-planning/online-planner).

Based on the fasting practices for prayer that Muslims follow during Ramadan, this study followed 14 people in good health who regularly fasted for 15 hours per day (from dawn to dusk) over a 30-day period. Blood samples were taken from the participants before they began the religious fast and at the end of the final week of fasting, and an additional blood sample was taken one week after their fasts ended.

The researchers found that the 30-day fast had raised the participants’ levels of tropomyosin (TPM) proteins, which boost insulin resistance and lessen the negative effects of a high-sugar diet. Increased levels of TPM 1, 3 and 4 were present in the participants’ blood samples. TPM 3 in particular plays a central role in boosting insulin sensitivity, which results in better control over blood glucose levels.

The research team was led by Dr. Ayse Leyla Mindikoglu, a professor at Houston’s Baylor College, who added that feeding and fasting can have a significant effect on how the body creates and uses the proteins needed for lowering insulin resistance and maintaining a healthy weight.

Fasting might promote the growth of pancreatic beta cells

Established research scientist James DiNicolantonio explored the outcomes of several studies in the Open Heart medical journal (https://openheart.bmj.com/content/openhrt/6/1/e001028.full.pdf?ct), all of which found that repeated fasting episodes may trigger the growth of pancreatic beta cells in mouse-model experiments. The growth comes from an increased expression of a protein that is part of the process that leads to the pancreatic beta cells responsible for producing insulin.

In the animal studies, the boost in these cells also came with an improvement in blood sugar control. In Type 1 diabetes, these beta cells are nearly destroyed, something that also happens in the latter stages of severe Type 2 diabetes. Therefore, it’s possible this could lead to a way to reverse Type 2 diabetes, according to DiNicolantonio. The research scientist recommends practicing a diabetes-preventive lifestyle, with intermittent fasting a good option for those who don’t respond.

Avoiding breakfast before exercising might boost weight management efforts

Do you ever get flak from family members for skipping breakfast? If so, listen up. A recent study published in the Journal of Nutrition examined the effects of a person skipping breakfast before working out in the morning (https://academic.oup.com/jn/advance-article-abstract/doi/10.1093/jn/nxz018/5440571?redirectedFrom=fulltext). In this study, 12 fit and active young men ate a breakfast of milk and oats followed by resting during one stage, ate the same breakfast and worked out for 60 minutes in the next stage, and then fasted overnight and worked out the next morning before they ate in the third stage.

The researchers in this study found that the men who fasted before exercise ate 400 fewer calories throughout the day when compared to those who ate and rested or ate and exercised. Javier Gonzalez of the University of Bath, who led the study, theorized that working out on an empty stomach may lead to a calorie deficit and not overeating. Since obesity is often a factor in diabetes, effective weight management is part of the program for preventing it.

It’s time to take control of your health and start living life the way you were meant to. While a lot of people all over the world have diabetes, you don’t have to develop it! Start acting now to get back to your best self, with fasting as a key to open that locked door.

The post Fasting Prevents And Halts Diabetes appeared first on Dr Asa Andrew.

1.You Must Be Consistent
Your daily habits are the key to your success. Decide that you want to beat this condition and it is amazing what the body can do. Make your daily routines and habits stick, even when you don’t FEEL like it. It is essential for empowering your health. 

2.Keep Blood Sugar Stabilized With Food
Poor food choices got you into diabetes, and the great news is that better food choices can get you out. Focus on the right combinations of protein, fats, and carbohydrates to keep everything in balance. The best pace is eating between 5-6 small meals per day. 

3.Eat Before Bed
Stop worrying about getting fat. One of the worst things you can do with blood sugar issues is go all night without food. That’s when blood sugar goes haywire. When do most doctors tell you to take insulin? Exactly…So like my anti-inflammatory diet says, start by eating a protein, like eggs or meat and some nuts or some fat like avocado or handful of nuts is a great way to provide a slow release of stabilization of blood sugar throughout the night. And when blood sugar is stable, you sleep better. 

4.Exercise Is A Must
This is not an option. You must move between 5-6 days per week if you are going to support healthy blood sugar levels. It doesn’t matter what you do for exercise, just do something for at least 20-40 minutes. Make it happen. Research has proven that blood sugar will stabilize. 

5.Remove The Emotional Stress
This one is the one no one is talking about. Just ask me.We can say fluffy things like sprinkle cinnamon on your meals and drink more water, but no one is talking about how to get rid of the emotional toxicity out of your life. It has been stated that 85% of most of our health challenges come from environmental toxicity and emotional toxicity. If there is drama in your life, it may well be the root cause of what is going on with diabetes. The body can only take so much stress before it breaks down.

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