Category: Diabetes

Facts and information about diabetes, how to reduce your diabetes risk &
How to Manage Diabetes Naturally

4 Types of Blood Sugar Monitors You Can Use at Home

Woman checking glucose level with a remote sensor and mobile phone, sensor checkup glucose levels without blood. Diabetes treatment. Focus on background

Blood Sugar Test Devices

The World Health Organization predicts that the world-wide incidence of diabetes and other blood sugar-related problems will rise from 171 million in 2000 to 366 million in 2030.

For people with issues in blood sugar levels, keeping the blood sugar within normal ranges (not too low or too high) is a life-long challenge. New devices and methods to make the task easier are emerging rapidly with advances in technology. The days of routine finger pricking with lancets, a drop of blood and test strips can be replaced with blood sugar monitoring done instantly, at the comfort of your home.

The key to keeping your blood sugar within the specified normal range is to maintain a balance with your lifestyle, diet, physical activities, and medicines (as prescribed by your healthcare provider). An appropriate blood sugar monitoring device should assist you in understanding the link between your blood sugar, insulin, food, and exercise.

Below are the commonly used ways to check blood sugar values:

• Blood sugar testing patch
• Blood sugar test without blood
• Continuous blood sugar monitoring
• Glucose monitor

Let’s have a quick peek at each device.

BLOOD SUGAR TESTING PATCH

How They Work

This blood sugar testing method uses a non-invasive, adhesive patch which measures blood sugar through the skin, with no need for a finger-prick blood test. This technology potentially eliminates the need for painful, invasive tests to monitor blood sugar levels of diabetics or persons with blood sugar disorders. The patch doesn’t pierce the skin, but rather draws glucose out from the fluid between your cells across hair follicles. These are individually accessed through an array of miniature sensors that employ small amounts of electrical current. Blood sugar readings can be taken easily every 10-15 minutes over several hours.

Your blood sugar readings can then be conveniently sent and stored to your smartphone app, a monitor, or a wearable insulin pump that delivers medicine!

Are They Accurate?

According to the scientists who invented the technology, the system’s ability to measure blood sugar from small areas on hair follicles makes it highly accurate. Confirming the readings using blood sampling techniques may no longer be necessary. More research studies may be needed to support this claim.

Average Cost

The cost, however, can be expensive for those who lack insurance or whose insurance company doesn’t cover the patch system. The system, depending on the brand, can cost around $1,300 up to $3,000 per year for the average patient. With insurance, the typical patient needs to co-pay about $30-$50 a month.

PROS

• Effective- this novel system can effectively help both diabetics, and those at risk for developing the condition, make the right choices. That is, to either manage the condition or reduce the risk of developing the disease.
• Non-invasive- this painless method does not pierce the skin, eliminating the discomfort that is associated with the more conventional finger-pricking method for testing.
• Accurate- the technology may still require further evidence, but currently promises acceptable levels of precision and consistency, at par with other more expensive methods of blood sugar testing.

CONS

• Expensive- currently, many of the companies who provide the product to end-users are looking for innovations that can result in a more cost-effective version of the product.

BLOOD SUGAR TEST WITHOUT BLOOD

How They Work

This revolutionary system of monitoring no longer requires you to prick to obtain a reading but gives you a reading merely by scanning. It consists of a reader that displays your blood sugar (glucose) with each scan, and a small, water-resistant sensor that can be worn on the back part of the upper arm.

Are They Accurate?

Not all the time. A finger prick test using the reliable blood glucose meter may be required when the person is critically sick. These are the times when blood sugar levels change swiftly; hence may not be captured accurately by the sensor. When blood sugar levels are deranged or out of control, the system may not be the best option to use as the device may not measure blood sugar accurately. It is crucial, as in other devices, that when symptoms of low blood sugar (hypoglycemia) such as nausea, hunger, sweating, headache, dizziness, or trembling are apparent but the readings do not match, that another reading istaken. This preferably should be done using another method of monitoring blood sugar such as the glucose meter.

Average Cost

In major pharmacies in the US, the average price for the reader device which is purchased only one-time is $70. The blood sugar testing sensor, which can be used for 10-14 days, depending on the brand, costs about $35-$40. Most insured patients will pay roughly $40-$75 monthly for 14-day sensors.

PROS

• Comfortable to wear- the system has been designed to be painless, water-proof, and comfortable to wear even during bathing, exercising, showering or swimming.
• User-friendly- With each scan, you are informed of your current blood sugar reading, as well as your readings for the past 8 hours. An arrow appears showing the trend or direction of your blood sugar values.
• Discreet- You can run a scan in one second discreetly, even with clothes covering the sensor that you wear.

CONS

• Faulty sensors- Reviews show that some clients have reported that sensors may retire before the expected 10 or 14 days supposed lifespan.
• Delayed reading- The system may have a delay of 5-15 minutes in comparison with readings using the traditional glucose meter; so in a sense, the readings may be delayed.
• Allergic reaction- As with other products, some people may be allergic to the sensor and may experience signs and symptoms of skin irritation such as rashes, itchiness, redness, swelling, or blistering. It may be best for you to talk with your physician or pharmacist regarding alternative options to monitor your blood sugar levels.

CONTINUOUS BLOOD SUGAR MONITORING

How They Work

This device is also known as the continuous glucose monitoring (CGM) device can measure your blood sugar levels 24 hours a day. The device makes it possible to check blood sugar readings in (nearly) real-time, as well as track historical data. It is generally useful for people with on-going or continuous problems in regulating blood sugar levels. It is composed of a small sensor attached to a transmitter. Basically, the CGM allows individuals to know their blood sugar values, and importantly, the trends, using a smartphone or the receiver that comes with the system.

Are They Accurate?

According to research evidence, the accuracy of the CGM has reached a point where the replacement of the traditional self-monitoring blood sugar device is already feasible. However, to be consistently accurate for long-term, so that CGMs can completely eliminate the conventional blood sugar monitoring methods, effective factory calibration needs to be in place. Re-calibration checks will also be best. The accuracy of various reliable continuous blood sugar monitoring devices in the market, combined with innovations in user interface continue to provide persons with diabetes improved options in monitoring.

Average Cost

The up-front cost of the CGM device plus a transmitter battery which may need to be replaced in a year or so is from $1500 to$2,500 depending on the brand. For the whole system inclusive of the sensors, transmitter and monitor, prices vary significantly depending on the brand, and your insurance coverage. Typically, the CGM system should range from roughly $3,400 up to $4,800 in terms of annual cost (or from $670 up to $960 for individuals with 20% coinsurance).

PROS

• Informative- CGM provides people with diabetes or blood sugar issues valuable information on their blood sugar values, especially the trends or in-between measurements. It also allowed them to understand how particular food and activities affected their blood sugar readings over several hours.
• Effective management- CGM users have shown to limit or prevent low blood sugar (hypoglycemia) episodes and reduced their HbA1c levels to optimal levels.
• Security & confidence- most users claim that using a CGM device has enabled them to understand their blood sugar problems more. It has also given them confidence in managing diabetes and allowed them to achieve tangible targets.

CONS

• Sensor problems- Many reports signify that faulty sensors show inaccurate readings; also because the sensor measures blood sugar from the interstitial fluid and not the bloodstream.
• Over-reliance- Mishaps can occur when a user relies too much on the readings or recommendations of the device. Instead, individuals should learn to acknowledge how he or she feels and be mindful of symptoms at any given time.

GLUCOSE MONITOR

How They Work

Even if there are less invasive ways to monitor blood sugar, the most commonly used device of diabetics at home still is the blood glucose monitor. This reliable machine allows you to measure sugar (glucose) levels of your blood. This is done through the conventional finger prick using a lancet or finger-pricking device that comes with the system. The second step would be to use a test strip (connected to the blood glucose monitor) that should touch/absorb the blood from your finger. The glucose in your blood reacts with chemicals of the strip. Electrical current will then pass through the system and determine the level of blood sugar in your blood sample, providing numerical results in the glucose monitor within seconds.

Are They Accurate?

The currently available blood glucose monitors show acceptable precision based on vast research evidence. Experts claim that it is unlikely for minimal errors that have been reported to translate to clinical/significant errors in blood sugar management.

Average Cost

Glucose monitors tremendously vary in price depending on the brand and features you choose. For people without insurance, a unit can cost between $9 and $1,200. On average, blood glucose monitors can range from $20-$80. The test strips (specific to the blood glucose monitor being used) can cost about $100 per month. The small, thin needles called “lancets,” used to puncture the skin on your finger when checking your blood sugar can cost between $5-$22 per 100 lancets (depending on the features). For instance, some lancets are thinner and sharper, which can mean less pain during blood sugar testing.

PROS

• Precision & consistency- most glucose monitors in the market have a precision rate and consistent performance that stands out in comparison with other devices that measure blood sugar levels.
• Easy to find- local pharmacies would have test strips and lancets available, and compatible with most brands of glucose monitors.
•  Good data management app- the majority of glucose monitors can store historical data. You can easily browse or even print results to show your physician or healthcare provider.

CONS

• Expensive units- the most accurate and consistent glucose monitor units are relatively expensive
• Faulty test strips- reports show that some units have several test strips in the package that failed to show results or registered an “error” message on the glucose monitor
• Requires blood/may cause pain- this method of testing, although, generally accurate is invasive. That is, it requires being pricked, and may cause added pain or discomfort,especially to new users.
• Risk for infection- because this method requires puncturing the skin, infection can be a risk; especially without proper handwashing or if the materials that come in contact with the open skin are not clean.

Final Note

Whether you are a diagnosed diabetic, or at high risk for the condition, your blood sugar is an essential measure of your health. Too much sugar in your blood is a common factor among the different types of diabetes. If you’re struggling with blood sugar control, you are not alone! With modern technology and tools, you can take the right steps to control your blood sugar and prevent severe complications. It will help you feel your best even with diabetes or other blood sugar-related problems.

What Are Good Carbs?

In recent years, carbohydrates (often called carbs) have been getting bad publicity. But are carbs really bad for you? Yes and no. Research shows that choosing the right types can actually aid in letting you achieve your desired body weight, and boost your health.

The Real Deal with Carbs

Carbohydrates are one of the three primary energy sources, in addition to protein and fat. According to the Institute of Medicine, carbs are essential macronutrients composed of units of sugar and should comprise about 45-65% of your diet. Carbs come in two types: simple (e.g., milk, honey, juice, fruit) or complex (starchy vegetables, fiber, grains). Complex carbs are the kind you want to have in your diet. They are basically long chains of simple carbs (or sugars).

Good sources of complex carbs include:
• Whole grains – oats, brown rice, wheat, barley, buckwheat, quinoa, amaranth
• Fruits – oranges, apples, pears, grapefruit, strawberries, plums, berries, dried fruits
• Vegetables – potatoes, corn, carrots, cabbage, cauliflower, zucchini, dark greens, asparagus, corn
• Legumes – lentils, kidney beans, pinto beans, chickpeas, split peas

Simple vs. Complex Carbs

When you’re planning the carbohydrate component of your meals, you should focus on complex carbs because these have been processed minimally. Moreover, these will be more beneficial to your body than simple carbohydrates for the following reasons:

• Rich source of vitamins & minerals- complex carbs provide you with loads of fiber, B vitamins, and minerals. These include magnesium, iron, and selenium, which can help you achieve optimal health and longer life!
• Blood sugar friendly- the body digests these long chains of carbs relatively more slowly, which results in more stable blood sugar levels.
• Staves off hunger- these good carbs provide you the fuel you need over more extended period.
• Longer satisfaction- these fill the stomach faster and will leave you feeling satisfied for longer.

Know Your Carbs

The different types of carbs will have varying properties, including their degree of sweetness, rates of digestion, and absorption rates by the body. Complex carbs, for instance, will have three to several thousand sugar units. Hence, it takes the body longer to digest them.

Let’s explore the differences between the various types of carbohydrates, so you’re better equipped to make the right choices for your diet.

Simple carbohydrates – can release energy instantly, and have a simple structure, composed of one or two units of sugar only.

These come in 2 types:

1) Monosaccharides are single sugar carbohydrates, which include fructose (fruit sugar), glucose (blood sugar), and galactose
2) Disaccharides are double sugar carbohydrates such as sucrose (table sugar), lactose (milk sugar), maltose (malted grain sugar), and honey

Complex carbohydrates- are also referred to as polysaccharides (more than two units of sugars). These are formed when sugar molecules come together to form long chains and are found in plant food that contains fiber and starch.
a) Fiber is extremely beneficial for promoting healthy digestion, smooth elimination, and in preventing digestive diseases and colon cancer.
b) Starch represents the type of energy in plants, the same way human muscle relies on glycogen for energy. These are good for you in moderation.
How carbohydrates affect the pancreas, blood sugar, & insulin
When you eat carbs, your pancreas secretes insulin (the hormone that allows you to digest sugars and starches). The release of insulin by your body is sometimes referred to as an “insulin spike.” When your body takes in simple carbs (such as table sugar), this will produce higher insulin spikes compared with complex carbs such as starch.
Thus, if you have diabetes (the metabolic disorder which keeps you from producing enough insulin), you should be careful not to take more carbs than your body can digest.

When to eat carbs

Table sugar, sweets, and honey are recommended to be consumed only once in a while. If you are looking to keep your energy up and weight gain down, simple carbs are the type you need to avoid. And although simple carbohydrates can be considered natural and necessary to sustain health, the following tips should be kept in mind when eating simple carbs:
• Consume in small quantities.
• Follow prescribed levels to ensure it does not interfere with fat-reducing programs.
• It is best to avoid junk or processed foods.
• Consuming large amounts can contribute to obesity-related conditions, including heart disease and type 2 diabetes.
• Read food labels and look out for added sugars.
• Aim to get fewer than 10% of your daily calories from simple carbs.

Digestion time

Simple carbs such as table sugar are digested more rapidly than steel-cut oats, but more slowly compared to whole wheat bread. The complex carbs in cookies, potatoes, cakes, pretzels, and rice are digested fairly rapidly. Although the exact digestion time would depend on the amounts you consume at a given time, as well as other foods you are eating during the meal.

Complex carb takes longer to digest. This  will supply your body a steady source of energy for several hours after eating. You stay full longer.
Your digestive system can start extracting energy within 15-30 minutes of eating low glycemic index complex carbs. Although digestion will happen over a longer time in comparison simple carbs.

The Glycemic Index

The glycemic index (GI) is a scheme of carbohydrate measurement developed at the University of Toronto in 1981. GI gives a handle on the amount of carbs through ranking foods according to how quickly they affect blood sugar levels in comparison with glucose.
Generally, simple carbs have a high GI, are digested quickly, and give you a blood sugar spike. Complex carbs, on the other hand, commonly have a low GI, and are broken down slowly. Hence, glucose or energy from complex carbs is released into the bloodstream over several hours. In effect, digestion is prolonged due to the slow breakdown, which is the reason why you feel full for longer.

• Low GI foods have a glycemic index value of 55 or less. These include most fruits and vegetables, beans, nuts, low-fat dairy products, whole grain pasta, and bread.
• Moderate GI foods have a glycemic index value of 56-69 and include corn, white rice, couscous, white and sweet potatoes
• High GI foods have a glycemic index value of 70 or higher. Examples include cakes, doughnuts, white bread, croissants, most crackers, and packaged breakfast cereals

Good vs. Bad Carbs

Not all carbs are “bad.” It’s a good idea to identify the types of carbs that are best to fuel your body’s needs. If you want to boost your metabolism and lose weight, you need to include the “good” carbs into your diet every day. Simple carbs including sugar added in processed food, fruit and milk products, and in food containing white flour (especially the more refined forms), are typically considered the “bad” carbs. These also include less essential dietary fibers. Good carbohydrates are the complex carbs that provide nutritional value and energy. These are rich in fiber, are absorbed more slowly, and give lasting energy.
Below is a list of common “good” and “bad” carbs for different types of food.

Good Carbs

The following vegetables are classified as good carbs:

  • onions
  • broccoli
  • artichokes
  • eggplant
  • garlic
  • sweet potatoes
  • cauliflower
  • mushrooms
  • asparagus
  • dark leafy greens

The following fruits provide good carbohydrates:

  • melons
  • berries
  • the tropical fruits (mango, pineapple, papaya)
  • grapes
  • citrus fruits
  • apples, pears
  • cherries
  • plums
  • peaches
  • apricots

These grains, nuts and dairy products contain good carbs: whole wheat, brown rice, whole oats, bran, wheat germs, quinoa, almonds, cashews, pecans, peanuts, whole milk, cheese, cream, sour cream, butter, unsweetened yogurt

Bad carbs

Potatoes are classified as  bad carbs
These fruits and fruit products may provide the harmful types of carbs: fruit juice, dried fruits, white bread, white flour, pasta, corn, baked goods, cakes, muffins, cream of wheat

These grains, nuts and dairy products may have the bad carbohydrates: breakfast cereals, quick oats, honey roasted oats, sweet or candy-coated nuts, peanut butter, ice cream, sweetened yogurt, and skimmed milk

Pros & Cons

Foods that contain a lot of sugar, specifically the refined form of simple carbs, often provide only a few beneficial nutrients. For example, the sugar found in sweetened beverages, sodas, sweets, baked goods, candies, and other desserts, when taken in increased proportions have been associated with obesity or weight gain. Additionally, eating too much of this sugary form of carbohydrates have shown to contribute to tooth decay and cavities.

On the other hand, here are some of the benefits of consuming complex carbs (“good” carbs):

• Energy boost- complex carbs provide the body with the energy you need, as soon as you need it. This is the primary purpose of loading with carbohydrates. So, depriving yourself of eating the right kind, will leave you feeling fatigued and tired the whole day.
• Digestion-friendly- carbs contain fiber which aids the body to regularize and smoothen the processes of digestion. If you experience some issues with digestion, go for whole grains, legumes, beans, vegetables, and fruits instead of opting for processed food.
• Optimal metabolism- being the natural source of energy, carbs are crucial for optimal metabolic processes. The energy and calories that complex carbs provide will improve your metabolism. In contrast, without it, your body’s metabolism will suffer and slow down the longer you prolong a low carbohydrate diet.
• Promotes sleep- good types like sweet potatoes, bananas, oatmeal, pumpkin, and brown rice contain significant proportions of tryptophan. This relaxes the body and can promote sleep effectively. Additionally, oatmeal, helps your body produce melatonin, the hormone that regulates sleep.
• Fiber-rich- fiber wards off hunger and keeps you feeling satisfied for longer. This also serves a vital role in preventing or alleviating constipation.
As in all types of food, however, eating more carbs (especially the “bad” carbs) than what your body needs can result to obesity or weight gain, along with a list of unwanted health problems.

Whether good or bad here are some disadvantages of consuming too many carbohydrates:

• Obesity or weight gain- going overboard with unhealthy carbs does not promote satiety. It is, therefore, best to steer clear of the bad carbs as much as possible to avoid unwanted weight gain.
• Blood sugar problems- large amounts of carbohydrate loading causes your blood sugar to elevate after meals. It is not a good idea to overindulge in carbs, especially if you have diabetes or pre-diabetes. Your body may not adequately control your blood sugar properly. Uncontrolled blood sugar can lead to life-threatening conditions.
• Addiction to sugar- certain sugars (the bad carbs) are addictive, with properties similar to street drugs according to medical studies. Sugar addiction can lead to uncontrolled weight gain, obesity, and specific nutrient deficiencies.

Carbohydrate Recommendations: What to Avoid

The American Heart Association (AHA) recommends limiting the daily added sugar intake to nine teaspoons (150 calories) or less for men; and only six teaspoons (100 calories) or less for women. Additionally, the Institute of Medicine suggests obtaining 45-65% of your calories from carbs, which is equal to 247-358 grams of carbs per day when following a 2,200-calorie diet plan.

The following are a list of simple carbohydrates that should be avoided:

• Enriched flour
• Cane syrup
• Evaporated can juice
• Cane sugar
• Sugar (e.g., brown sugar)
• Molasses
• Coconut syrup
• Maple syrup
• Bread, rolls, and cereals
• Processed foods

Wrapping it Up: The Real Score with Carbohydrates

Carbohydrates are essential nutrients that we need to fuel our activities and sustain health. Our brain and muscles use carbs as energy sources. You can enjoy the different forms of carbs every day in moderation. Some types, specifically the complex carbs (e.g., fiber) are generally considered better than the other forms (i.e., sugars or simple carbs).

Additionally, low glycemic diets can help you with weight loss programs. On the other hand, it is best to steer clear of high glycemic index foods. Evidence shows that these may increase your risk for many health problems such as type 2 diabetes, heart problems, and many forms of cancers.

Should You Use Prickly Pear Cactus For Diabetes?

A few decades ago, if you said you were using herbs to lower your blood sugar and Hemoglobin A1c for your diabetes, people might have looked at you and said, “What! Does that mean you’re going out to your backyard and munching on weeds or something?”

Most people thought it was a crazy idea! Why not just use blood sugar, lowering herbs, and get on insulin? Why do you have to do something on your own like take herbs every day?

Then things changed. Herbalists started discussing blood sugar-lowering effects of herbs on their diabetic patients and researchers – and sometimes even doctors started listening. The list of herbs that are often used for lowering blood sugar levels include:

  • cactus
  • milk thistle
  • garlic
  • ginseng
  • oregano
  • sage
  • banaba
  • cinnamon

Cactus History at a Glance

For example, in the 1990s, one brave dietitian at an Indian hospital in Yuma began telling doctors there about a locally produced cactus fruit product that could help diabetics that were suffering from high blood sugar levels that were out of control along with Hemoglobin Alc levels.

Soon they decided to try making an IV formula out of the cactus fruit product. They thought it might be worth it to try out on Indians that came into the ER with super high blood sugar levels. Unless something was used to bring those levels down quickly, these Indians would go into a coma and then die.

The dietitian worked with the doctors over several weeks and finally the doctors were ready to give it a try. It didn’t take long to find a patient since they saw many patients in diabetic comas due to high blood sugar levels. The first IV of the cactus fruit went into the veins of the diabetic and the ER staff waited. Five minutes, no change.

Ten minutes, it appeared that something was occurring. Twenty minutes later, the patient was showing evidence of improvement. And 30 minutes later, their blood sugar levels were the closest to normal they had ever been in the last months.

Wow, a natural herb – cactus fruit – had literally returned life to the patient at death’s door. The doctors rejoiced in the ER and did it again with more patients. Each time was successful.

Other Stories of Blood Sugar Lowering Properties Abound

There are many stories just like this one that continually show you that herbs do work for lowering blood sugar levels. And if they can do it in a life-and-death situation, you can expect that maybe if you aren’t in a similar situation but nevertheless have diabetes or pre-diabetes, it’s not a challenge to that herb to work for you!

Yet these types of stories are a bit hard to come by. You have to dig for them. You have to dig into the research in the medical journals, start befriending an herbalist, or hang out in alternative medicine circles to find them.

But here’s the interesting thing: medical practitioners who don’t have this type of understanding will warn you not to use these herbs that lower blood sugar levels. The warning is really an incomplete warning. It should be something like this: If you’re using blood sugar lowering herbs, get your blood sugar levels checked by your doctor because you may need less Metformin or insulin.

Where Can You Find This Research?

For the last decade, more and more research studies have been reported in the medical literature like the PubMed database. You’ll enter the words “herb blood sugar” into the search box online at the PubMed database and lists of the studies will come up. Then all you have to do is read the summaries of the study.

Here’s what to look for:

  • What herb was used? Was it a tea? What part of the herb was used?
  • Who was it tested on? Did they have diabetes or a condition that is similar to yours?
  • How long did they give the herb? How many times a day was it taken?
  • What were the starting blood sugar levels? What was the Hemoglobin Alc level on average?
  • What was the result on the blood sugar levels?
  • Was there a follow-up? Did the levels stay lower when the herb was withdrawn? Or did the researchers do a follow-up and find that there was a need to stay on the herb for a longer period of time?

What It’s Like to Pick Your Own Cactus

If you were going to use the herb cactus to lower your blood sugar levels, you might think you’d have to go out to the desert and pick the cactus pads (the “leaves” of the plant) or cactus fruit when it’s ripe. Well, those doctors at the Indian hospital didn’t do that! Can you imagine them out there in the heat of the desert with a pair of long tongs battling the rattlesnakes for those fruit? (Snakes love the fruit.) Instead, they got the cactus fruit nectar already prepared – and without any of those prickly cactus needles.

One woman from Green Valley, AZ goes out to the cactus fields every year to pick the fruit of the cactus plant and she goes prepared. She straps on plastic guards on her lower legs below the knee just in case she has to confront one of those rattlesnakes.

If you’re with her, she’ll say, “Put on your armor. You’re safe when you do!” That’s what she told me when I went out there with her. We picked those prickly cactus fruits for hours and filled buckets. No rattlesnakes were seen – probably because it was the heat of the day when they had found a cooler location to nap.

The cactus fruit nectar is only taken at a dose of a few tablespoons once or twice daily orally. It doesn’t need to be injected into your bloodstream. It can be made into ice cubes and dropped into a beverage. It’s that easy.

What Does the Research Studies Say About Cactus?

There are over 80 studies reported in the medical journals. That’s enough to prick the meter in the brain of doctors that don’t like natural medicine for agitation.

Here’s a list of some of those findings:

In 2015, a hospital in Mexico studied what happened when the cactus fruit was made into a beverage and given daily to 20 patients for 30 days. They concluded that the beverage could be used as an alternative for the management of patients with diabetes type 2. It successfully lowered their blood sugar levels.

In Canada, doctors reported that many people have been turning to natural health products to manage their diabetes. Prickly pear cactus is one of the natural health products mentioned in this study, along with milk thistle and pycnogenol.

Cactus even became an interest of researchers in Belgium where they found that the herb might be more useful than all the tulips. In this study, cactus fruit was given to healthy, physically active men who were about to bicycle their brains out for 30 minutes after taking an oral glucose tolerance test. They took capsules of the cactus fruit 30 minutes before and immediately after the oral glucose tolerance test. The cactus decreased the blood glucose level by 37%. Hey, that’s a lot better than cinnamon!

The Mickey Mouse ear pads of the cactus, which are really the leaves, can also be used for lowering blood sugar levels. The pads taste like lime green beans (green beans with a lime-like flavor). Doctors and scientists at an Illinois university took the time to set up a double-blind placebo controlled study of 29 people. Half of them consumed the cactus pads while the rest didn’t.All patients were followed for four months. At the end of this time period, their blood tests showed significant drops in blood sugar levels. The researchers said their findings supported the traditional herbalist usage of the Mickey Mouse ears for management of diabetes.

 

From these studies alone, many people don’t feel a need to go back and read the other 70+ studies on PubMed about cactus and blood sugar levels.

Oh, and you may be thinking, Well the studies didn’t mention the Hemoglobin Alc levels much – and I’m concerned about that! My Hemoglobin Alc is over 7.0!

You should know there’s a relationship of blood sugar levels to hemoglobin Alc.In another article, you will be able to find the correlation. What this means is that if cactus is lowering blood sugar levels, it will also lower hemoglobin Alc levels.

The Bottom Line

Herbs can and do help lower blood sugar levels. Over the years, I’ve seen that of all the possible blood sugar lowering herbs – cinnamon, milk thistle, oregano, sage, bitter melon, garlic, ginseng and a whole host of others, the best is cactus. I’ve seen in as little as two weeks there is a remarkable lowering of blood sugar levels. Because the Hemoglobin A1c test reflects the last three months of blood sugar levels, it will drop but you need more time to see a lowering there.

So the next time you find a cactus plant, grab your tongs and wear your cowboy boots. Grab some of those pads or the fruit in a bucket. Take them home and start up a campfire in your backyard. Burn off the needles over the fire using the tongs to hold the pads or fruit and then dig in!

Resources

Fabela-Illescas, H.E., et al. Effect of a beverage made from cactus pear (Opuntia cochenillifera (L) Salm-Dyck in a rural population of Hidalgo, Mexico; a pilot clinical trial. Nutr Hosp 2015 Dec 1;32(6):2710-4.

Lee, T. and Dugoua, J.J. Nutritional supplements and their effect on glucose control. Adv Exp Med Biol 2017;771:381-95.

Godard, M.P., et al. Acute blood glucose lowering effects and long-term safety of OpunDia supplementation in pre-diabetic males and females. J Ethnopharmacol 2010 Aug 9;130(3):631-4.

Van Proeven, K., et al. Opuntia ficus-indica ingestion stimulates peripheral disposal of oral glucose before and after exercise in healthy men. Int J Sport Nutr Exerc Metab 2012 Aug;22(4):284-91.

7 Simple Ways to Reduce Your Risk For Type 2 Diabetes

​walking forAccording to the Centers for Disease Control and Prevention, 37 percent of US adults have prediabetes.  This condition is associated with obesity and characterized by insulin resistance and elevated blood sugar levels.  Weight loss and increased physical activity can often prevent prediabetes from developing into type 2 diabetes.  Here are a few more lifestyle changes that can help to reverse prediabetes and return blood sugar levels to their normal range.

 

Have an extra cup of coffee

Drinking an extra cup of coffee every day could lower your risk for type 2 diabetes.  Researchers at the Harvard School of Public Health analyzed data from three large studies involving 123,733 men and women.  Participants filled out food-frequency questionnaires every four years.  The data revealed that participants who increased their coffee consumption by more than one cup per day over a four-year period had an 11 percent lower risk of developing diabetes in the following four years.  Those who decreased their coffee intake by one or more cups raised their risk by 17 percent.

Get a good night’s sleep

Sleep deprivation causes insulin resistance in body fat, increasing the risk of type 2 diabetes.  A study published in the Annals of Internal Medicine investigated the link between sleep and blood sugar metabolism.  Healthy young adults spent eight days and nights in a sleep lab. Their diet and calorie intake were strictly controlled and fat samples were collected each day.  Sleep was restricted to 4.5 hours on four of the nights.  Lack of sleep caused participants’ fat cells to become 30 percent less sensitive to insulin, dropping to levels typically seen in people with diabetes.

Walk after meals

Taking a 15-minute walk half an hour after eating can help to control your blood sugar levels.  In a study published in Diabetes Care, researchers tested the effects of walking on overweight, prediabetic volunteers.  On different days the participants either did no physical activity, walked at a moderate pace for 15 minutes after each meal, or took one 45-minute walk.  Their blood sugar levels were continuously monitored.  Walking after eating blunted the rise in post-meal blood sugar and helped to keep it steady for three or more hours.  Muscle contractions associated with exercise aid in clearing sugar from the blood.

Don’t be a fast-feeder

Frequenting fast-food chains could cause you to gain weight and become insulin resistant, two major risk factors for type 2 diabetes.  A study funded by the National Heart, Lung, and Blood Institute looked at the effects of fast food on the health of young adults.  The 3,031 participants, who were between the ages of 18 and 30 at the start of the study, were given dietary assessments over a period of 15 years.  By early middle age, those who ate fast food more than twice a week gained an average of 10 more pounds and developed double the rate of insulin resistance than those who treated themselves less than once a week.  A single fast-food meal can contain a whole day’s calorie requirement.

Start your meal with a vinaigrette salad

Vinegar reduces the blood sugar rise following a high-carbohydrate meal.  In an Arizona State University study, participants with were given an orange juice and bagel breakfast, high in sugar and starch. Before the meal, half received a drink containing 20 grams of vinegar and half received a placebo. Vinegar consumption caused blood sugar levels after the meal to drop by 34 percent in people with prediabetes and by 19 percent in people with type 2 diabetes.  It also slowed the rise of blood sugar in a healthy control group.  The acetic acid in vinegar interferes with carbohydrate digestion by deactivating starch-digesting enzymes.

Manage Stress

Chronic stress raises blood sugar levels.  Researchers at Duke University Medical Center found that stress management techniques can lower them.  In the study, 108 patients with type 2 diabetes participated in five 30-minute diabetes education sessions.  Half of the patients were randomly enrolled in sessions that included instruction in stress management.  Training included breathing techniques, mental imagery and progressive muscle relaxation.  After six months, the blood glucose levels of the stress management group had improved while those of the control group had deteriorated.  The effect of the stress-lowering techniques was comparable to that of some diabetes drugs.

Eat more green leafy vegetables

Eating more green leafy vegetables could reduce your risk for type 2 diabetes.  Vegetables like spinach, broccoli or kale are high in vitamins, minerals, fiber and antioxidants, but low in carbohydrates.  They help to keep blood sugar stable, unlike sweet fruits and starchy root vegetables.  A meta-analysis published in the British Medical Journal reviewed six studies on links between the consumption of fruits and vegetables and type 2 diabetes.  The data, which covered more than 200,000 people in three countries, revealed that eating an extra serving of leafy greens each day reduced the risk of developing diabetes by 14 percent.

Risk factors for type 2 diabetes include being overweight, storing fat primarily in your abdomen, having a sedentary lifestyle, having a diabetic family member and being over the age of 45.  Because type 2 diabetes is so common, it’s important to have your blood sugar levels tested every three years.  A diagnosis of prediabetes can motivate you to take the necessary steps to keep your blood sugar under control and prevent full-blown diabetes from developing.

 

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6 Ways to Reduce Insulin Resistance Naturally

According to the CDC, it estimated that 30.3 million (9.4 %) of Americans are have diabetes. This is includes diagnosed and undiagnosed cases. There are may people with diabetes without symptoms and only find out when they are sick. The sickness can be related to their diabetes but sometimes its not. For instance, they might had an a car accident causing them to be hospitalized and it during their hospitalization through lab work they discover an extremely elevated glucose.

Stress can cause high glucose but in most cases the glucose returns to normal after the stress is gone.

Insulin resistance plays a major role in diabetes and if not reversed will lead to Diabetes Type 2 .This this is the diabetes that occurs to lack of exercise and processed. You will soon discover that the key to reversing diabetes naturally is exercise and diet.

Insulin resistance is when your muscle, liver, and fat cells do not respond to insulin as they should, making it difficult for these cells to take up and use the glucose in your blood. You need to use glucose for energy. But when not used or if you eat too much, it floats around your body and damages your arteries.

When your cells don’t react to glucose as efficiently as they should, your pancreas makes more insulin to overcome this lack of response, which results in higher insulin levels within the body to maintain a healthy blood glucose range.

Insulin resistance can be pre-cursor to pre-diabetes. Pre-diabetes is simply when your blood sugar levels are higher than normal, but not high enough for a diabetes diagnosis.

Insulin resistance is more likely in those who are overweight or obese, are 45 or older, have a parent or sibling with diabetes, are physically inactive, have high blood pressure and cholesterol, have a history of gestational diabetes, a history of heart disease or stroke, or have polycystic ovary syndrome (PCOS).

If you  suspect you may be insulin resistant, there are ways to slow down or even reverse insulin resistance before you need to take medications.

1. Get Active to Reverse Insulin Resistance

Any regular exercise is critical to reducing blood sugar levels and improving insulin sensitivity. During exercise, your glucagon stores are diminished, which results in the uptake of blood glucose to replenish these stores. This results in less insulin production due to lower blood sugar levels.

To successfully improve insulin resistance with exercise, it is best to engage in more intense workouts or long low-intensity workouts. A brisk walk, a jog or run, yoga, Pilates, strength and resistance training, and even high-intensity interval training will all go a long way in improving insulin sensitivity.

The more frequently you exercise, the better your health. Even making small changes such as taking the steps, parking further away from the shop entrance, and investing in a standing desk will help keep blood sugar and insulin levels stable.

2.Overhaul Your Diet to Reverse Insulin Resistance

Adjusting your diet will be the single biggest influencer to managing and reversing insulin resistance. Eliminating simple sugars and processed foods, while lowering carbohydrate intake will reduce spikes in blood sugar and insulin production.

Try to eliminate foods that contained added sugar. Foods that are typically labeled low fat may have added sugar to improve the taste. Instead, go for full fat over added sugar.

Eliminating carbohydrates entirely is not necessary, but choosing the correct carbohydrates are. Aim for foods that are high in fiber and have a low-glycaemic index.

Diets such as low carbohydrate, ketogenic, and intermittent fasting may be a starting point to reassess your lifestyle. Speak to your doctor or nutritionist for more information on what lifestyle change would be best suited for you.

3. Manage Your Stress to Reverse Insulin Resistance

We are all inundated with stress throughout the day. Stress that goes unchecked can result in blood sugar imbalances, weight gain, inflammation, and insulin resistance.

Taking some time out of your day to address stress is essential to a healthy lifestyle, whether this is through your exercise routine, practicing mindfulness, meditation, progressive muscle relaxation, or taking a hot bath.

4. Improve Your Sleep Quality to Reverse Insulin Resistance

Sleep is essential for all aspects of life. A lack of good quality sleep usually results in elevated blood sugar levels. Your general lack of energy from poor sleep will also lead to carbohydrate cravings.

To improve your nightly dose of sleep, it’s important to practice good sleep hygiene. Have a set routine for getting ready for bed. This can include putting away electronic devices for an hour before bedtime, relaxing to some music or reading, a bath or shower, brushing your teeth and putting on comfortable pajamas.

Good sleep hygiene also extends to your bedroom. Invest in a good, comfortable mattress, and bed linens. Block out curtains or blinds will go a long way to blocking out any light pollution from outside if this isn’t possible a silk eye mask will help block out any light. If noises prevent you from falling asleep, having some white noise in the background may help.

A good routine and sleep hygiene should drastically improve the quality and quantity of sleep. However, if these don’t help, then a sleep study may be necessary to get to the bottom of your sleeping problem.

5.Supplements that may Help Reverse Insulin Resistance

Our modern lifestyles, diet, and food choices may not give us all the nutrients our bodies need to thrive. For that reason, it may be worth your while to look at taking supplements to help improve or reverse insulin resistance.

Start with a good multivitamin; this can a long way in supplementing with a variety of vitamins and minerals to get you started. In addition to a good multivitamin consider adding chromium, magnesium, berberine, cinnamon, turmeric, fish oil, and Vitamin D to your daily supplements.

If you are on any medication, its advisable that you consult your doctor before adding supplements to your diet as they may contraindicate your medication.

6. Losing weight to Reverse Insulin Resistance

Losing weight when insulin resistant is not easy. Insulin also signals the body to turn blood sugar, which cannot be utilized immediately into long term fat storage. But weight loss should occur naturally once you have started an exercise program, are watching your diet and caloric intake, getting enough sleep, and reducing stress.

Reversing Insulin Resistance

Insulin has many roles within the body. Keeping this hormone in check is key to managing insulin resistance. If you suspect you may be insulin resistant or just want to improve your health, adjustments to diet, exercise, sleep, stress management, and weight loss will certainly assist in addressing health issues holistically.

 

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Simple Ways To Lose Weight When You Are Diabetic

The link between type two diabetes and obesity is undeniable. According to Cathy Nonas, a Registered Dietitian and spokesperson for the American Dietetic Association, type two diabetes can often be completely controlled through a doctor-supervised loss of as little as five percent of a person’s weight.

The more you lose, the greater the benefits, but it does not take enormous change to improve your health. Many people who bring down their weight by five to 10 percent are able to kick both insulin replacement and their diabetes meds to the curb – for good. Here are some simple ways to lose weight when you are diabetic.

1. Start small.

Small improvements affect big change in body chemistry. Gradually improve your diet through healthy swaps and replacements. Reduce or eliminate convenience foods. The single biggest change you can make for the sake of your health is to increase your consumption of foods with one ingredient. These are whole foods. Whole grains, colorful vegetables and moderate amounts of fresh fruits. Start by replacing your favorite white bread with a tasty whole grain version. Do the same for pastas and rice. Try having a single serving of fruit for dessert instead of something loaded with processed sugars. Shop for organic, grass-fed meats when possible, and avoid processed fare like hot dogs or saline-injected flash frozen meats.

2. Learn about portion control.

Understanding how much you are eating can make a big difference in the choices you make. For instance, a serving of fruit is not necessarily a whole fruit. Or, in the case of apricots or grapes, a serving may be several fruits. As a general rule of thumb, a serving of fruit equals about 1/2 a cup. A serving of meat is 3 ounces, or the size of a deck of playing cards. Most green vegetables can be eaten in unlimited quantities, as long as they are not prepared with excess sauces, cheeses or butter or other fats. Starchy vegetables should be limited. These include potatoes, carrots, peas and legumes. Starchy vegetables cause spikes in blood sugar as they are digested.

3. Keep a food journal or log.

Writing down everything you eat has been shown to not only greatly increase weight loss, but also to improve long term success in keeping the weight off. By writing it down, you may be surprised at just how much you do eat, and it becomes easier to make cutbacks throughout your day. Take it a step further by using an on line tool such as Fit Day, My Fitness Pal or The Daily Plate. These types of sites allow you to record your food and provide calorie and macro-nutrient counts, including carbohydrate and sugar grams, to help you understand what you are eating and how it affects your body chemistry.

4. Increase your exercise.

By increasing your daily activity, you encourage the growth and development of muscle mass. Muscle mass burns up glucose and increases insulin sensitivity, according to Registered Dietitian and Exercise Specialist Meg Thompson. Attempting to lose weight without incorporating exercise causes the body to burn muscle tissue along with fat, which is detrimental to your long-term health. You will see major benefits from just 30 minutes a day of light activity like walking. Kick it up a notch and add in dancing or swimming. Sit in a chair and curl and press cans of vegetables. Increase your flexibility by spending a few minutes every day stretching. Start small, and choose fun activities that keep you coming back for more.

5. Get help.

Joining a group like Weight Watchers can be a great motivator and hold you accountable for your new lifestyle. Not only does such a group educate you about your weight and the food you eat, it gives you dietary guidelines in an easily digested format. It also provides you with like minds, people who are on the same path with a similar destination who can offer support and friendship through the rough times ahead.

6. Enroll in a diet meal delivery program, such as Nutrisystem.

These programs tailor your meals to your needs and deliver them right to your door. This is a great option for busy individuals, or those who are house-bound. They guarantee weight-loss, as long as you follow the program and resist outside indulgences. They have the downside of being costly, but can be a valuable weapon in your weight-loss arsenal.

7. Gather support.

Having supportive friends and family around you who are sensitive to your situation and can hold you accountable for your choices is extremely helpful. A weight-loss buddy, whether or not they suffer from diabetes, can help drag you out of bed for that early morning walk, or help you plan meal-oriented get-togethers that focus on healthy food. It is also helpful to have someone you can cheer on in their weight-loss efforts.

8. Follow  up regularly with your healthcare provider.

Take advantage of any wellness program offered by you insurance or your job. Some employers offers a reduction in your medical insurance premiums, give bonuses or affiliated with programs that will give a discount for participating.

 

How to Manage Diabetes Naturally Without Medications

Type 2 Diabetes occurs when your muscle, liver, and fat cells no longer respond to insulin, resulting in high blood sugar levels.

Pre diabetes and diabetes can be managed naturally without taking any medication. It needs to be a holistic lifestyle change that aims at not only managing blood sugar levels but stopping and hopefully reversing insulin resistance.

1. Weight Loss Improves Blood Sugar and Insulin Levels

If you find yourself in the overweight or obese category, now is the time to lose weight. Losing weight when your body is insulin resistant and has high levels of blood sugar is not easy. It will take time and perseverance to shake the pounds.

Weight loss will occur when you have addressed your diet and exercise program. No amount of exercise will counteract the type or amount of food you put into your body. About 90 percent of the battle will be changing your diet.

Keeping stress levels managed and obtaining a full night of quality sleep are key ingredients in weight loss.

2. Move to Manage Blood Sugar and Insulin Levels

An important aspect of managing blood sugar and insulin levels in the body is exercise. When we exercise, the glycogen stores within the muscle and liver are depleted, resulting in the uptake of blood sugar from the bloodstream to replenish these stores. This results in less insulin production and therefore less fat storage.

The best exercise to take part in is the one which you enjoy the most. Walking, jogging, running, yoga, Pilates, Zumba, CrossFit, spin classes, and resistance training are all types of exercise which may appeal to you.

In your day to day life, simple changes such as parking further from the shop entrance, to taking the stairs, to taking more frequent breaks from your desk will all add up for the management of blood sugar and insulin levels.

3. Change Your Diet to Manage Blood Sugar and Insulin Levels

The biggest step to take is to remove processed foods and foods with added sugar from your diet. Once these foods have been removed and your diet is focussed on lean sources of protein, healthy fats, and complex carbohydrates, managing blood sugar levels becomes easy.

Eliminating carbohydrates from your diet is not necessary, however, low carbohydrate diets, ketogenic diets, and even intermittent fasting may help as a guideline to manage your diet better. In addition, increasing your fiber intake can help you lower blood sugar and keep you full longer. Therefore you wont eat over indulge.

4. Improved Sleep Improves Blood Sugar and Insulin Levels

We spend at least 30 percent of our lives sleeping. Sleep impacts mental health and physical well-being.

Too little sleep or bad quality sleep can result in spikes in blood sugar. The lack of energy the following day can also increase cravings for sugary or carbohydrate filled snacks and meals.

Practice good sleep hygiene. Set up a night-time routine for going to bed. Put away electronic devices, read a book, take a warm bath or shower, brush your teeth and invest in comfortable pajamas, go to bed and wake up at the same time every day of the week. A nightly routine signals the body that it’s time to wind down and relax for the evening.

In the bedroom, make sure you have a comfortable bed and quality bed linens. Consider block out curtains or blinds or an eye mask to block out any potential light pollution that could wake you up. Earplugs or white noise can block out noise pollution.

If changing up your sleep hygiene habits does not drastically improve your sleep, you may need to undertake a sleep study to determine the root cause of your sleeping problem. Especially if you have a partner who complains about snoring.

5. Address Your Stress for Blood Sugar and Insulin Management

We live in a stressful society. If you  are diabetic or prediabetic you should know that stress can increase you blood sugar. When we ignore our stress, it can wreak havoc on our blood sugar levels, cause weight gain, enhance our inflammatory response and affect our sleep.

Make a habit of addressing stress through exercise, mindfulness, meditation, reading a good book, or partake in a hobby.

Type 2 Diabetes is a complicated metabolic disease that impacts not only your blood sugar levels but your cardiovascular health, general hormonal balance, nervous system, and even your reproductive system. Being diagnosed with Type 2 Diabetes can be daunting. Talk to your doctor about including weight loss, diet, exercise, stress, and sleep management in your diabetes management program.

Type 2 Diabetes Exercise Guidelines

A diabetic young woman exercising

Exercise to Defeat Type 2 Diabetes

One of the best ways to control blood sugar, fight cardiovascular disease and improve general health is regular exercise. But that’s easier said than done in today’s world. Many jobs can now be done from an ergonomic chair, in front of a computer, so exercise can be hard to come by. Furthermore, people are busy working and caring for their families and cannot find the time to exercise. Life just get in the way of exercising.

How Much Exercise Do You Need?

Type 2 Diabetes exercise guidelines is similar to the one recommended to improve your overall health. If you have high blood pressure, high cholesterol or just want to improve your overall health, this means you do not have to do anything different. Experts say that 30 minutes of daily exercise is enough but only about 30% of the population in the United States is getting that minimum. In fact, 25% of the people are not exercising at all. This is an important reason why obesity has become an epidemic in this country. In turn, obesity is a major contributor to the increase in type 2 diabetes. That’s because inactivity increases insulin resistance which, in turn, causes diabetes. However, it’s never too late to start controlling your diabetes and exercise is the perfect place to start. By improving your sensitivity to insulin, you will also lower your risk for heart disease and, as a bonus, lose weight.

What is Type 2 Diabetes?

There is no question that diabetes is on the rise in the United States. In the last 20 years, the number of newly-diagnosed people with diabetes increased by 48%. Most of these cases were Type 2 Diabetes (Adult-Onset). This is the type that generally appears in middle age. The symptoms include increased appetite, thirst and need to urinate. They also include feeling nauseous, edgy and tired, and blurred vision. In addition, there is sometimes a loss of feeling in the feet and hands. Sometimes there is no symptoms until its severe. Many people show up to the Emergency Room after experiencing some of the above symptoms and their blood sugar is already 700mg/dl. This high usually doesn’t happen over night. It similar to gaining weight. It is a gradual process that occurs over years. The cumulative effect of insulin resistance builds up over time. Just like fat, when your body does not use it, it stores.

Not all the causes of Type 2 Diabetes are completely understood yet, but it has been proven that obesity is a major contributing factor. A second related factor is the trend toward sedentary work and an inactive lifestyle away from work. There is no question that this trend is causing diabetes for many people. So it’s time for everyone to start exercising. Exercising allows your muscle to use sugar for energy. Therefore, you wont have excess sugar to store and circulate around your body damaging your blood vessels.

How to Get Started

Whether you are already a diabetic or have just been inactive for a period of time, it is always best to check with your healthcare provider to make sure exercise will be good for you. If you have risks for heart disease, your doctor may want to do a stress test to see what level of exercise will be safe for you. If you have complications from diabetes, you may be restricted from certain exercises. For example, if you have diabetic retinopathy, weightlifting, high-impact aerobics and jogging may not be appropriate for you. This is because there is a risk for more damage to blood vessels and detachment of your retina, which is a very serious complication.

Even if you are currently actively participating in sports or working out regularly, you can still benefit from discussing your proposed routine with your doctor. For example, if you are injecting insulin, you will need to take precautions to keep from having sharp drops in blood sugar when you are working out. Be Sure to start slowly.

If you have Type 2 Diabetes, you will benefit from something as simple as a nice walk around the neighborhood after dinner. If you have not been active, be sure to start slowly and work your way up to more intense activity. Other great ways to exercise are walking the dog, raking leaves, using the stairs instead of the elevator and parking away from the market and walking back. It doesn’t take much to add up to enough exercise. With only 15 or 30 minutes of aerobic exercise daily, blood glucose control will be improved and risk of complications will be lowered. The best all-around exercise is walking and it can be done cheaply. Just be sure you have well-fitting, supportive shoes.

You don’t need expensive health club memberships or up-to-date exercise machines to start lowering your blood sugar. As long as you are determined to exercise, you will soon be controlling your blood sugar.

In summary, one of the best ways to manage Type 2 Diabetes is to exercise regularly. All you need is 30mins a day for 5 days per week of aerobic activity. Only 2 days per of strength training is necessary. You should train all your major muscle groups at least once per week. Never train the same muscle group 2 days in a row. As a bonus, one of the biggest benefits is that you will have more energy and start looking forward to exercising.

Can Stress Make Diabetes Worse?

 

Dealing with Stress & Diabetes

Stress can be a major disruption of your health. It is also considered a silent killer. Research shows that poor stress management could be responsible for health conditions, including raising your blood sugar to abnormal levels. Hence, it can contribute to the development of diabetes, heart disease, and other life-threatening illnesses.

Stress Demystified

Stress is defined as anything that causes the body to behave as if it were under attack. With stress, the body prepares to take action: to fight or flight. When you’re stressed, the stress hormones cortisol and epinephrine (also known as adrenaline) kick in to elevate blood sugar levels for energy, when you need it most. However, in people with diabetes, the “fight-or-flight”response doesn’t work effectively. Insulin, the hormone that keeps sugar in your blood from getting too high, is not able to continually allow extra energy into the cells. In effect, blood sugar piles up in the blood.

The Bad (Distress), the Good (Eustress), & Blood Sugar

When you’re sick, your stress levels naturally rise. This signals your body to produce increased levels of hormones, which, in turn, raises the blood sugar levels in your bloodstream. If you’re non-diabetic, your body produces insulin effectively, which manages this rise in blood sugar. However, for people with diabetes or insulin problems, the pancreas produces less or virtually no insulin over time.

But do you know that even excitement or good stress raises your blood sugar? Yes, it does. The excitement from cheering for your basketball team will mobilize and heighten your sugar the same way a terrible traffic jam would. So understanding that even good stress can increase blood sugar can help people, especially diabetics, to take precaution, monitor regularly, and work with your physician for proper advice and management.

How Stress Affects Diabetes

If your have diabetes here is how stress will impact your blood sugar:

1. Stress hormones alter blood sugar directly– when you become anxious, angry, or stressed, your body releases hormones which have a double effect: elevate high blood sugar, and hamper the body’s ability to deliver sugar for energy use of your body tissues.
2. Stress can translate to an unhealthy lifestyle- Individuals who are under significant stress may not find time to take care of themselves or exercise regularly. Often, people either overeat or stop eating healthy meals when distressed. Worse, they may resort to heavy alcohol drinking, smoking,and other unhealthy habits that prevents blood sugar control.

For individuals who have no diabetes (but may be prone to acquiring it because of risk factors such as heredity, ethnicity, and unhealthy lifestyle practices), the psychological componentsof stress, among other factors, have been found to lower insulin secretion and raise blood sugar.

Chronic Stress

When you are under chronic or long-lasting stress, day after day, this results to consistent elevation in the stress hormones and other ill effects in health. As a consequence, adverse conditions occuurs, including spikes in blood sugar and blood pressure readings, suppressed immunity, elevation in blood cholesterol (lipids), and even bone loss and impaired brain function.

When stress hormones are constantly elevated, this can cause the stored sugar in your body to be released from the liver and muscles into your bloodstream. At the same time, fat is released for energy use. Sugar and fat are great energy sources, but they cause gain in weight when stored in the body. Nowadays, it is believed that weight gain or obesity may bedue to the following factors:

1. The shift from physical to psychological and/or emotional stress- evidence shows that chronic mental or emotional stress raises the stress hormone cortisol which stimulates your appetite, making you extremely hungry, while mechanisms in your brain tell you that you are not yet full.
2. The release of insulin due tto psychological and/or emotional stress  can result in more fat storage.

Symptoms of Chronic Stress

Most individuals, even you, may be unaware that you are being affected by chronic forms of stress. Are you experiencing any of the following regularly? You may have it. Talk this over with your physician for proper care.

  • Insomnia
  • Unexplained fatigue
  • Irritability
  • Difficulty concentrating
  • Forgetfulness
  • Anxiety or nervousness
  • Anger for no apparent reason
  • Chest pains (intermittent or persistent)
  • Recurring headaches, muscle pain or back pains
  • Gastrointestinal problems
  • Depression or sadness
  • Restlessness compulsive eating
  •  Excessive alcohol drinking

The Evolution of Stress

It is clear that stress, in its many forms, contribute to high blood sugar, and eventually, the development of conditions such as diabetes. With rates of diabetes at the highest ever, we may wonder whether the stress we are experiencing today is much higher than that which people experienced a hundred or maybe a thousand years ago.

Experts believe that people throughout history have always been subjected to more or less the same amounts of stress. And that diseases such as diabetes are so high today because of our lifestyle.

Here is Why

➢ Diet changes through the years- A hundred years ago, the rates of diabetes were much lower because people did not overeat as much fats, sugars or calories as we do today.
➢ The rise of physical inactivity- In the past, people were more physically active. Today, cars, drive-through food chains, internet shopping, and other modern-day conveniences have significantly eliminated our need to move about actively. This has contributed greatly to the high rates of diabetes.

The key, thus, is to sustain a healthy lifestyle while reducing too much stress. Watch what you eat, prioritize activities that boost your health and well-being, and embrace diet and new habits that will keep you happy and stress-free, so you can monitor and keep your blood sugar levels where it should be.

Tips for Managing Stress

Here are some tips which can help minimize and manage too much stress:

➢ Identify your stress source- Naturally, eliminating your source of stress is the best way to go, but this is often not an option. It’s virtually impossible to remove all stress that affects us. What is doable is to do things or opt for ways that make stressful situations easier to cope or manage.
➢ Let it go – First, try not to get upset or worry over things that are out of your control. You cannot control many things around us, such as the weather, other people’s actions, and many other things. Many believe that a sense of “letting go” of the situation (especially the bad ones) and doing our best to make outcomes as positive as possible is the best approach.
➢ New habits- In order to succeed, you must make big changes in your lifestyle. This means making several alterations, even the radical ones, to implement the healthy changes you want to achieve. Practically, this means killing your old ways and starting brand new habits that work well with your plan for achieving a healthier, better version of yourself. The good practices include good sleep, regular exercise, hydration (drinking water), eating healthy, and having less stress.
➢ Have fun & be happy- It’s never too late to start doing things that make you happy. Do spend beautiful mornings in the garden, enjoy reading your favorite book, go fishing, do an artistic task, or play your musical instrument of choice. What important is that you make it a habit to unwind and stop stress from building up.
➢ Exercise- Physical activity is essential to reducing stress levels, and consequently bringing your blood sugar to the normal range. The great thing about physical exercise is that it can be addictive! So when you start the habit of exercising for a sufficient period, you will likely begin to enjoy the activity and it will become an essential part of your daily activities.
➢ Engage in relaxation (such as yoga)- The combination of yoga, relaxation, and deep breathing techniques often help individuals reduce their levels of cortisol in the blood, and eliminate its harmful effects such as elevated high blood pressure which is not good news when in tandem with blood sugar problems.

High Fructose Corn Syrup Health Effects

corn to make high fructose corn syrup

High blood sugar contributes to heart disease. Furthermore  Diabetes Type II (DM2) is a disease that is caused by lack of physical activity and consumption of too much sugar. Unfortunately, because DM2 tends to run in a family, most people think that this type of diabetes is genetic, but its not.

If you have multiple people in your family that are diagnosed with DM2 it means that you guys are eating the same thing. It also can be because the way you prepare your food is passed down from generation to generation. You will also pass down what you eat and how you prepare you food to your children as well.

As you become more health conscious you will start reading labels on your food and drinks. However you might miss the not so obvious “sugars” like High Fructose Corn Syrup. Don’t be mislead by the word “corn” in the name. It is made from cornstarch and is cheaper than sugar hence it’s popularity in processed food.

High fructose corn syrup health effects are similar to sugar. Too much high fructose corn syrup can lead to DM2, obesity, high triglyceride and Metabolic Syndrome. Studies also suggests that too much HCF can impair cognitive function resulting in memory loss and

Look at just about any can of soda or box of candy, and you’ll see one ingredient dominate: high fructose corn syrup (HFCS). Given that it’s so common, it’s not surprising that there’s a lot of misinformation about it floating around, some of which can be dangerous to your health. Check out the truth behind these three myths so you can make the right choices at the grocery store.

Myth #1: High Fructose Corn Syrup is natural!

Yes, it does come from corn, which is natural. But unlike other kinds of sugar on the market, it’s not simply extracted, then used. The key is in the first half of the name, “high fructose.” Normal corn syrup, which is just boiled-down corn juice (yes, sounds delicious), is mostly glucose, a type of sugar quite common in nature. To make it sweeter, the corn starch is extracted, then processed by first adding an acid and a couple of enzymes that turn some of the sugars into fructose, another type of sugar. Does that sound “natural” to you?

Industry lobbyists have been trying for years to get the FDA and other organizations to label HFCS “natural,” and food companies have run ad campaigns depicting sodas and other HFCS-sweetened products as “natural.” But the FDA does not have any kind of official designation for natural foods and has so far not made any announcement regarding HFCS. Given that there are many steps between the farm and the end product, it’s safe to say that HFCS is not natural by any stretch.

Myth #2: You can avoid high fructose corn syrup by not eating junk foods or drinking soda.

Think you’re being healthy because you’re eating yogurt? Check the ingredients; it could have as much sugar as the ice cream you swapped it for! Same with the tomato sauce on your pasta or pizza, and the ketchup and barbecue sauces you put on your burgers. Food companies have figured out that people have a sweet tooth and have actually discovered certain “bliss points,” exact amounts of sweetness that keep you coming back for more. And since HFCS is so cheap, it’s easy to add to almost anything, even if it seems like a health food. So always look at the ingredients of anything you buy – you’ll be surprised where you find HFCS!

Myth #3: “Real Sugar” is better than high fructose corn syrup.

The fact is that “real sugar” is more a marketing ploy than anything. Usually what it means is that the food has been sweetened with sugar that comes from either cane or beets, rather than corn. And while it’s true that it has a different chemical composition, it’s still sugar, and the body still treats it in much the same way. In fact, the version of Coca-Cola with “real sugar” that you can buy has the same amount of sugar (39g, or about 10 teaspoons) as the HFCS version, but 10 more calories!

There is one way to get your sugar fix and feel a little better: fresh fruit. The naturally occurring sugars in fruit are paired with fiber that makes you body digest everything a little more slowly, helping avoid a big bomb of calories and carbs all at once. But that fiber isn’t present in juice or other processed products derived from fruit, so you’ll have to go straight to the source. And definitely don’t go for the canned stuff sitting in sugary syrup!