Tag Archives: diabetes

Fighting Sugar Cravings

Recently I attended the local American Diabetes Association Expo and spoke with a lot of people about blood sugar issues. But sugar is not just an issue for people who already have diabetes; it is a troublesome issue for a lot of people. Americans consume over 50 pounds of sugar a year, and this level of sugar can wreak havoc on our health from cavities to weight gain. My grandmother had diabetes, so like many Americans I may have a genetic predisposition that would make me more likely to get diabetes if I did eat sugar at anything close to the average American intake. In addition to the diabetes risk, sugar adds calories to the diet without nutrients, which can contribute to weight gain. Also, there is evidence that sugar may suppress the immune system.

Many people know sugar isn’t a healthy choice but are having trouble cutting it out of their lives. For some, this is just because sugar is addictive. For others, the issue may be that their blood sugar is dropping and they are choosing the quick, unhealthy solution of sugary foods. Instead, it is better to pick foods that will sustain you longer like those high in protein and complex carbohydrate. The mineral chromium can also be helpful for balancing blood sugar for some types of hypoglycemia as well as in prediabetes. Other sugar cravings are related to mood and stress. When stressed out, some people consume sugar to temporarily increase the production of serotonin, a neurotransmitter that contributes to feelings of well-being. Of course, there are healthier ways of supporting serotonin such as eating a high-protein food with all three meals. If none of these approaches is helpful, the health of the digestive tract needs to be considered.

If you need further motivation to drop some of your favorite sweet treats, check out this visual representation of the sugar content of some common junk foods compared to fruit.

And for more nutrition tips, I have posted my most recent PowerPoint presentation on Whole Nutrition for anyone who couldn’t make it to my talk.

 

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The Connection Between Sleep and Blood Sugar

I am a huge fan of sleep and find it to be key to my feeling of overall vitality. While it is commonly known that inadequate sleep can contribute to fatigue, few people realize it can contribute to heart disease, diabetes, and weight gain. Specifically, reductions in sleep duration or quality can contribute to insulin resistance and elevated blood sugar.

  • More than 30% of middle-aged Americans sleep less than 6 hours a night.
  • Shorter sleep duration is independently associated with abdominal obesity and elevated glucose and triglycerides.
  • People who sleep less than six hours per night are nearly twice as likely to have metabolic syndrome and/or elevated glucose.
  • Shorter sleep or interrupted sleep causes elevated sympathetic nervous system (fight or flight) activity with increased adrenaline.
    • This can decrease the function of insulin receptors.
  • Inadequate sleep can also increase the stress hormone cortisol, which contributes to decreased insulin sensitivity and insulin secretion.
  • Sleep deprivation changes leptin and ghrelin (hunger hormones) so that people are more hungry and hungry for high carbohydrate and high fat foods.

So enjoy your sleep and its contributions to your health.

Alpha Lipoic Acid: Amazing Antioxidant for the Nervous System

Among antioxidants, alpha lipoic acid is unique because it is both fat and water soluble. This means it can work in more areas of the body than other antioxidants that either dissolve in water like Vitamin C or are absorbed into fat like Vitamin E. Alpha lipoic acid has another important role through increasing the recycling of other antioxidants like vitamin C, vitamin E, glutathione, and coenzyme Q10. We need antioxidants to protect our cells from damaging molecules known as free radicals. When antioxidants neutralize free radicals, they have to be recharged before they can act again. By acting as an antioxidant and recycling other antioxidants, alpha lipoic acid can help keep our bodies functioning properly and help prevent degenerative diseases, especially those affecting the nerves.

Alpha lipoic acid has gained a reputation for protecting the nervous system by preventing damage to the nerves from free radicals and other reactive oxygen molecules. It also seems to support healthy microcirculation around the nerves so that nerves, including those in the brain, can be properly nourished. There is some evidence that alpha lipoic acid may even help with regeneration of nervous tissues in certain cases by supporting sufficient energy production in the cells. Alpha lipoic acid has been studied most extensively for peripheral neuropathy due to diabetes, where the elevated blood sugar and reduced circulation causes nerve damage with diminished or abnormal sensation in the hands and feet. Diabetics may also benefit from alpha lipoic acid because it appears to help increase the body’s response to insulin. Alpha lipoic acid is also used to help protect the optic nerve in glaucoma. Alpha lipoic acid was also been shown to reduce migraine frequency and severity in a small study. This benefit may be due to alpha lipoic acid’s ability to improve blood vessel function rather than its neuroprotective actions.