Blood Sugar/Glucose Metabolism

New Insights Into the Gut-Brain Connection

We have known for some time about the critical gut-brain connection that relays messages in both directions; in fact, the gut has even been referred to by some researchers as the “second brain.” New insights into this connection suggest that gut health may influence mood and overall well-being, underscoring the importance of maintaining a healthy and diverse gut microbiome.

How are the Gut and the Brain Connected?

For some time, we have known that there’s a gut-brain connection that relays messages in both directions. For instance, when your brain tells you it’s time to eat, it sends signals to your gut that trigger the sensation of a growling stomach. Conversely, gastrointestinal problems can prompt signals to the brain that cause anxiety or depressive episodes. This relationship has led to the discovery that many metabolic health conditions may originate in the gut and eventually affect the other organs in the body.

One way that the gut can influence metabolism is by allowing specific types of microbes called endotoxins to leak into the blood supply. Once the endotoxins get past the stomach lining and enter the bloodstream, they can trigger an immune system response. In response to these endotoxins, the immune system initiates inflammation, creating a barrier that prevents the spread of these foreign microbes. However, on the downside, this natural process also creates greater resistance to insulin and leptins, which are hormones responsible for controlling hunger. Through this chain of events, these harmful endotoxins may lead to obesity, type 2 diabetes and fatty liver disease.

The gut also has its own separate nervous system, called the enteric nervous system (ENS), which sends messages directly to the brain. Since it consists of more than 500 million neurons and operates independently, many scientists refer to it as a second brain. This system of neurons regulates digestion by prompting the release of stomach acids that break down food in the gut. It also controls the contracting and expanding of certain muscles which are also integral to the digestive process.

The ENS uses the vagus nerve, which extends from the brain down to the abdomen, to send messages back and forth between the brain and the gut. This is how information about gastrointestinal issues is carried to the brain. This connection also carries serotonin, a feel-good neurotransmitter, from the gut to the brain. More recent research has found that neurons in the gut also use this pathway to send messages to neurons in the vagus nerve itself.

How Does the Gut-Brain Connection Affect Mental Health?

A study conducted at Australia’s Flinders University found significant activity between the neurons in the gut lining and those in the vagus nerve. The researchers looked more closely at the ENS and how it interacts with the gut to see how the communication between the gut and the brain can affect the development of disease. Their hope was that their findings could lead to new treatments for metabolic diseases. They focused their research on the viscerofugal neurons in the wall of the gut, specifically examining how those neurons interacted with the neurons in the spinal cord.

Using mice, the researchers focused on the colon because it rotates in a circular motion as it contracts. This process is known as the colonic motor complex and, although the reason is unknown, previous research has found that viscerofugal neurons are very active as the colon contracts. During the study, researchers monitored colon activity and the firing of electrical impulses, which designated viscerofugal neuron activity.

They found that changes in the colon caused the neurons to fire at an accelerated pace. They also noticed that the firing of those neurons was synchronized to match the activity of the neurons that are located within the spinal cord. Researchers believe this is how the ENS neurons in the gut send information to the sympathetic nervous system in the spinal cord. From there, the information is carried to the brain. It’s believed that this system of relaying messages is responsible for linking emotional well-being to physical conditions, especially gastrointestinal changes.

These findings are especially significant because we now understand that many physical and emotional health conditions originate in the gut. Parkinson’s disease is just one example of a health condition that starts in the gut and whose effects are transmitted along the vagus nerve to the brain. Research into Parkinson’s disease has found that adult men who suffer from constipation are four times more likely to develop Parkinson’s disease. This corroborates the idea that the earliest symptoms of the disease start in the gut. Other medical conditions that may begin with gut problems include autism, dementia, multiple sclerosis and stroke. As more research focuses on this crucial gut-brain connection, the importance of keeping your gut healthy is even more evident.

Improving Gut Health Naturally

Aside from eating a healthy and varied diet, the following suggestions are great ways to ensure optimal gut health as you age.

Consume More Probiotics

Probiotics are microbes in your gut that benefit overall health. Your body relies on a steady influx of probiotics to maintain diversity in the gut microbiome. You can get probiotics from eating a broad range of fermented foods, such as sauerkraut, kombucha, kimchi and fermented vegetables. If you’re concerned you’re not getting enough probiotics in your diet, you can also take a high-quality probiotic supplement.

Consume Prebiotic Fiber

Prebiotics are essential for helping healthy bacteria thrive in your gut, and they may also help strengthen and multiply the probiotics in your gut. Asparagus, bananas, garlic and onions are rich sources of this unique type of fiber.

Reduce Sugar Intake

If you eat foods that are high in refined sugar, you’re just feeding the harmful bacteria in your gut. This creates an imbalance that leads to many problems, including metabolic conditions. Even artificial sweeteners can increase your risk for developing heart disease and diabetes, so it’s advisable to reduce your intake of all sweeteners as much as possible.

In general, a healthy diet, coupled with plenty of exercise and quality sleep, will help you maintain a healthier gut. It will also reduce your risk for most diseases. Even making small dietary changes can have a big impact on your gut health, which, in turn, will boost your emotional health.

Melatonin and Metabolism: How the Sleep Hormone Supports Healthy Weight

May 29 by Ewcopywriting

Melatonin is most often thought of as the “sleep hormone,” as it is produced by the body in response to lower levels of light at the end of the day in order to promote sleep. New research finds a link between melatonin and metabolism, suggesting the sleep hormone is also essential in maintaining a healthy weight.

Research Links Melatonin and Metabolism

There is a confirmed link between melatonin and metabolism; but how does a hormone that promotes sleep also help the body burn fat? In a recent study, it was discovered that melatonin helps the body to make a special kind of fat cell that actually works to burn calories.

In the study, 16 rats were divided into two groups and each group was fed exactly the same diet. The only difference was that the first group was given water mixed with a melatonin supplement, while the rats in the second group drank regular water.

Once the trial period was over, the researchers conducted tests on all of the rats to get an accurate count of brown and white fat (adipose) cells. These two types of cells are of particular interest, because brown fat cells burn fat and encourage weight loss, while white fat cells store calories and promote weight gain. The rats who drank the mixture of melatonin and water were found to have significantly more brown fat cells than the rats who weren’t given the supplement.

These findings are especially interesting in that all of the rats were fed the same diet and engaged in similar levels of physical activity. Dr. Russel Reiter, who co-authored the study, explained that the melatonin had a positive effect on the brown fat cells in the rats’ blood. He suggested that the hormone encouraged the production of more brown fat cells, while also causing white fat cells to turn brown.

These are the same brown fat cells that are produced as the result of physical activity, so there’s hope that this research may lead to new treatments for weight loss and obesity. Even though melatonin is used by the brain to promote sleep, melatonin supplements do not make people overly drowsy like sleeping pills do. This means the side effects of taking a melatonin supplement for reasons other than sleep are minimal and that it is safer than most over-the-counter medications.

Why Does Sleep Play a Role in Weight Management?

Even before researchers found a link between melatonin and metabolism, it was known that sleeping habits played a significant role in obesity and weight loss. In a previous study, it was discovered that the resting metabolic rate was lowered in men who didn’t get enough quality sleep. A group of 15 men were deprived of sleep for a 24hour period, and afterwards, had their resting metabolic rates (RMR) examined. Researchers found that their RMR were 5 percent lower than normal. Additionally, their metabolic rates after eating were 20 percent lower, causing more fat to be stored in the body.

More research has found that poor sleep results in a greater risk of weight gain and obesity. While children with insufficient sleep cycles are 89 percent more likely to become obese, adults also face a 55 percent increased risk of obesity as the result of poor sleep. This may be the result of a combination of poor melatonin production and the development of poor nutritional habits that often accompanies sleep deprivation.

One study followed the sleeping habits of 60,000 non-obese nurses over a 16-year period. Researchers found that the nurses who got fewer than seven hours of sleep per night, averaging at 5.5 hours nightly, were 15 percent more likely to become obese within the 16-year period.

The problem is compounded by the fact that spending more time awake leads to frequent snacking and overeating. This is especially true of people who work unusual hours, such as graveyard shifts, because they tend to eat irregularly and exercise less. This adds to the problem of weight gain, which is further aggravated by a lack of sufficient sleep.

How You Can Maintain a Healthy Circadian Rhythm

Your body produces melatonin naturally, but the release of a sufficient amount of the hormone relies on maintaining a healthy circadian rhythm, or biological clock. The circadian rhythm regulates sleep and wakefulness by releasing hormones, such as melatonin, and the circadian rhythm itself is regulated by exposure to daylight and the darkness of night. These tips can help you use the changing of day into night to better regulate your own circadian rhythm.

Turn Off Electronic Devices

Your circadian rhythm uses the rising and setting of the sun to determine the best time for releasing melatonin, but it can be tricked by artificial light. This is why it’s a good idea to turn off electronic devices and dim lights at least one hour before bed. This gives your brain time to adjust and wind down for the night.

Get More Light During the Day

It’s just as important to expose yourself to natural sunlight as much as possible during the morning and early afternoon hours. If you’re not getting this sunlight exposure, your circadian rhythm can be thrown off balance and may not produce adequate amounts of melatonin at bedtime. At the very least, try to work next to an open window that’s facing the sun in the morning or afternoon.

Exercise Every Day

Getting at least 30 minutes of moderate-to-high intensity exercise each day will also help your body maintain a reliable circadian rhythm. If possible, you should exercise outdoors, or in a fitness center with plenty of windows. This will allow you to maximize your sunlight exposure, while also helping you promote better weight loss and muscle growth. This will all help your brain produce more sufficient levels of melatonin in the evening.

Eat Melatonin-Rich Foods

There are also a number of natural foods that contain melatonin, so eating a more varied diet that includes some of theses foods can help. Some examples include walnuts, sunflower seeds, almonds, tomatoes, cherries and fennel. A couple of spices that are also excellent sources of the hormone are coriander and cardamom. Since melatonin promotes a healthier metabolism, adding these foods to your diet can help you lose weight and sleep better. If you are finding it hard to eat enough melatonin-rich foods, you can take a high-quality melatonin supplement to help you fall asleep more quickly and enjoy a more restful sleep.

The Amazing Health Benefits of Bitter Melon

May 13 by Ewcopywriting

Bitter melon is a little-known fruit that looks very similar to the cucumber and zucchini, which is because it comes from the same family of plants. While each type of food offers some health benefits, bitter melon may surpass its relatives in what it can do for the human body. Among the vast health benefits of bitter melon, recent research finds that this plant food may promote healthy cell growth, helping to protect against the spread of cancer.

What is Bitter Melon?

Originating in South India, bitter melon was first imported by China in the 1300s and, as it gained popularity, was highly exported to Africa and parts of the Caribbean. The food is particularly bitter, which is how it gets its name, and for that reason has become a staple food in Asian cuisine.

It’s long been known that bitter melon is good for human health, particularly because it’s low in calories. At just 20 calories per cup, you can satisfy hunger cravings without filling up on large amounts of calories. Additionally, bitter melon is packed with vitamins and nutrients. Some of the nutritional benefits it provides includes significant servings of vitamins A, B6, C and D. Additionally, it’s packed with calcium, iron and magnesium.

Beyond these essential nutrients, research has found that bitter melon may be responsible for helping us guard against common health conditions that can affect longevity and overall quality of life. For instance, some recent research has found that bitter melon may encourage healthy cell growth, helping to protect against the spread of certain types of cancer.

How Does Bitter Melon Promote Healthy Cell Growth?

A study conducted at Missouri’s Saint Louis University used mice to determine how bitter melon affected the development and spread of cancerous tumors. In the first stage of the study, bitter melon extract was injected into various types of cancer cells, including those from breast and prostate cancer subjects. In this initial part of the research, it was found that the extract seemed to prevent the spread of cancer cells, but Professor Ratna Ray, who headed the project, wanted to confirm those findings.

Using laboratory mice with tongue cancer, the research team looked to see how and why bitter melon appeared to discourage the spread of cancerous cells. In uninterrupted conditions, the body allows fat and glucose to feed cancer cells, which helps them grow and multiply. However, once the bitter melon extract was introduced into the cancer cells, those cells were no longer able to draw nourishment from that process. As a result, cancer cells were unable to continue to spread.

The results were similar in other types of animal testing, showing that the bitter melon extract limited cancer growth by nearly 50 percent in all studies. Additionally, the extract was able to kill the cancer cells to which it was exposed in some of the tests.

While these results are promising, Professor Ray says results in human subjects may differ. She hopes to duplicate the findings in human cancer patients to prove that bitter melon can be effective in promoting healthy cell growth and discouraging the spread of various types of cancer. In the meantime, bitter melon is still a healthy food and can benefit anyone who adds it to their diet. In fact, there are many more health benefits of bitter melon; some of them are listed below.

Additional Health Benefits of Bitter Melon

Helps Manage Blood Sugar Levels

In a 90-day study, researchers monitored the blood sugar levels for 24 adults, who were administered daily doses of bitter melon extract. They found that the 2,000 mg daily dose of bitter melon was sufficient to lower blood sugar levels and keep hemoglobin A1c regulated. Hemoglobin A1c is used to test the glucose levels in diabetics.

In a similar study, but with 40 participants, the same amount of bitter melon was helpful in moderating blood sugar levels. More importantly, the researchers in this study found that the bitter melon extract decreased the amount of fructosamine. Lower fructosamine meant subjects exhibited better regulated blood sugar over a longer period of time.

Boosts Heart Health

An individual with high cholesterol will develop the buildup of plaque in their blood vessels, which can interfere with the functioning of the heart. Since slower blood flow forces the heart to work harder, the risk of heart failure is increased.

In a study on bitter melon extract, researchers found that the fruit helped reduce cholesterol levels in mice. As a result, heart health was improved, and the risk of heart failure was reduced. In a related study, researchers noted that the amount of bitter melon administered correlated to the amount of cholesterol in the blood, meaning greater amounts of bitter melon reduced cholesterol levels by that much more.

Helps Weight Loss

Finally, bitter melon can help you maintain a healthy weight in two ways. As previously mentioned, it’s a low-calorie food, so you can eat more of it without ingesting a high amount of calories. Additionally, each one-cup serving contains two grams of fiber. Since the digestive system takes longer to process fiber, foods that are high in fiber help us to manager hunger and appetite. This ensures you’ll eat less, so your body will burn more stored fat throughout the day.

There’s also research that suggests bitter melon is effective in helping the body burn more belly fat. Subjects in one study were given a daily dose of 4.8 grams of bitter melon extract. They lost about 0.5 inches, or 1.3 cm, of their stomach circumference over a seven week trial period.

Even as research continues to discover the benefits that bitter melon provides, it’s already clear that this fruit is beneficial to human health. Taking a supplement that contains bitter melon can help you stay healthier, and may protect cellular health and heart health, help you to maintain a healthy weight, and help maintain healthy blood sugar levels. While it shouldn’t be viewed as a cure in itself, it can help you better control your health by possibly reducing risks to your overall health.

Is Resveratrol Responsible for the Health Benefits of Red Wine?

Apr 30 by Ewcopywriting

While there are many proven health benefits of red wine, the majority can be attributed to one specific compound found in the grapes used to make the wine. This plant constituent is called resveratrol, and it’s the compound that helps give color to the skin of red grapes. It also helps protect grapes from fungal infections, droughts, extreme sun exposure and other environmental threats. While the resveratrol in red grapes helps the plant thrive in adverse environmental conditions, the protections it provides are not restricted to plant life.

Resveratrol: A Potent Antioxidant

Aside from the protective role it plays in grape plants, resveratrol contains antioxidants that are also extremely beneficial to human health. The high content of resveratrol in red wine delivers powerful antioxidants into the blood supply, which help to protect against free radicals in the body.

Free radicals are molecules that oxidize the cells throughout the body, making them more susceptible to damage and infection. The number of free radicals rises during times of stress and when an individual suffers from chronic inflammation, causing an increase in the risks of developing obesity, metabolic syndrome, cancer and other disorders. However, the antioxidants that resveratrol provides help to destabilize free radicals and eliminate their ability to negatively affect other molecules throughout the body.

Antioxidants protect us from free radicals in other ways as well. By allowing free radicals to oxidize the antioxidants themselves, the free radicals are discouraged from going after the healthy cells in the body. This reduces the overall number of free radicals circulating in the body, helping to decrease the risk of certain illnesses.

Resveratrol is one of the best compounds from which to derive antioxidant support because the body is able to absorb it with little difficulty. This plant constituent is also very active, which means its antioxidant power is readily available for use. So, in addition to being beneficial once introduced into the body, resveratrol makes it easier for the body to absorb antioxidants. This process allows resveratrol to promote several specific health benefits, such as those listed below.

What Are the Health Benefits of Red Wine?

Heart Health

There have been several studies over the years that have established a link between drinking red wine in moderation and exhibiting better heart health. In particular, a study conducted last year found that drinking red wine could reduce the risks of developing coronary heart disease, which is a condition that’s responsible for the most U.S. deaths. To achieve these benefits without experiencing the negative effects that alcohol can bring, men should limit themselves to two glasses of red wine per day, while women should only drink one glass daily.

Gut Health

The gut microbiome is a community of trillions of microorganisms that help the body function. This community relies on the introduction of a diverse selection of bacteria, derived from natural sources. The resveratrol and other compounds found in red wine act as prebiotics, which the gut uses to promote a more varied array of helpful bacteria. While research concerning the effects of red wine on the gut microbiome continue, current findings suggest the prebiotics red wine provides are helpful in maintaining a healthy gut.

Type 2 Diabetes

While drinking other types of alcoholic beverages may actually pose a greater risk to those suffering from type 2 diabetes, drinking red wine may be helpful. In a 2015 study, subjects who drank red wine exhibited lower blood sugar levels, which researchers attributed to the ethanol in the wine. They believe the ethanol and the natural compounds in the red grapes used to make the wine worked together to improve the metabolism of the subjects.

Hypertension

One of the more commonly known benefits of red wine is that drinking it in moderation can help to lower blood pressure. It does this by increasing the level of HDL, or good cholesterol, in the blood supply. Resveratrol contains compounds called procyanidins, which act to improve the health of blood vessels throughout the body. In addition to raising HDL levels, this helps ensure healthy blood flow throughout the blood vessels.

Post-Stroke Brain Damage

Drinking red wine after suffering a stroke can help protect against secondary brain damage. This is largely due to the fact that that the antioxidants in resveratrol help to modulate inflammation and oxidative stress, which would otherwise promote more cell death in the brain.

Vision Loss

As we get older, we become more susceptible to conditions that can affect our ability to see well. Partial or complete vision loss can result from glaucoma, diabetic retinopathy, cataracts or macular degeneration. Since the antioxidants in red wine help to protect against oxidative stress, the inflammation that increases the risks of developing these conditions is also reduced. While it’s necessary to take other steps to protect your vision, moderate red wine consumption can also help.

Cancer

While excessive alcohol consumption can cause a broad range of health problems, including raising the risks of certain types of cancer, the moderate consumption of red wine can be beneficial. Observational studies have found that women who moderately consume red wine on a regular basis are less likely to develop breast cancer. Researchers believe this is because the wine reduces estrogen levels, while increasing testosterone in older women. While research is ongoing, the occasional glass of red wine may help protect against more types of cancer.

New Study Bolsters Claim That Resveratrol Supports Healthy Aging

Apr 23 by Ewcopywriting

Multiple research studies have now confirmed that the compound resveratrol supports healthy aging by protecting the body from a host of potential issues. Read on for more information about what resveratrol is, how you can incorporate this powerful naturally-occurring compound into your diet and how it can help you to lead a healthier and longer life.

What is Reservatrol?

Reservatrol is found naturally in red grapes, red wine, peanuts, pistachios, blueberries, raspberries and dark chocolate. The compound is most highly concentrated in the skin of red grapes. This polyphenol antioxidant is an antimicrobial compound produced by plants to protect against environmental challenges such as harsh climate changes and too much dangerous ultraviolet light. In recent years, researchers have discovered promising ways that resveratrol may slow down the aging process, as it offers the body a multitude of protections.

Studies Discover Resveratrol Supports Healthy Aging

Research from two major studies support the belief that resveratrol supports healthy aging. A study in 2013 by Harvard Medical School revealed that resveratrol stimulates the production of SIRT1. This serum serves a powerful function by blocking diseases as it accelerates the cell’s natural energy centers.

While most drugs strive to slow or block the production of SIR1, resveratrol actually speeds it up. This enhanced SIR1 production leads to the anti-aging benefits attributed to resveratrol. More recently, a study out of London’s King’s College found that resveratrol in red wine will protect the health of the gut as well.

The Benefits of Resveratrol

It is easy to see how resveratrol could potentially be a vital part of your anti-aging efforts when you examine all of its vast health benefits in detail.

Cognitive Benefits

New research is now showing encouraging results in the use of resveratrol for supporting a healthy mood. The antioxidant and anti-inflammatory properties of resveratrol also show promise in fighting off age-related cognitive issues such as Alzheimer’s disease. By guarding against cognitive decline, resveratrol can be a useful addition to your diet as you age.

Gut Health

The gut protection provided by resveratrol is thought to be a result of the compound working to support a more diverse range of bacteria in the essential gut microbiome. As a result of experiencing improved gut health, the red wine drinkers in the study at London King’s College enjoyed a reduced risk of developing obesity while also lowering their overall levels of cholesterol. A healthy gut can also boost the body’s natural immunity.

Pain Relief

Resveratrol may also help to soothe minor joint pain caused by conditions such as arthritis by helping to prevent cartilage from breaking down. As the resveratrol protects against inflammation in the body, joints are less likely to experience damage.

Diabetes Research

Reservatrol may also help protect against type 2 diabetes by increasing insulin sensitivity. In addition, those with diabetes may see benefits from resveratrol, as it helps the body to metabolize glucose more effectively by activating the AMPK protein while also decreasing inflammation and protecting against oxidative stress. Taken together, these benefits can significantly alter the way the body is able to maintain healthy blood sugar levels.

Overall Health Advantages

In addition to boosting a healthy gut microbiome and providing cognitive benefits, resveratrol also guards against a myriad of afflictions that plague people as they age. By increasing the production of nitric oxide, resveratrol may also be helpful in helping to maintain blood pressure within normal ranges and protecting heart health. While there is not as much research on this particular benefit yet, many researchers are hopeful that resveratrol may have a place in helping to support cellular health by promoting healthy cell growth.

What the Study Results Mean

With so many benefits spread across many facets of physical and mental health, resveratrol deserves a prominent spot in everyone’s daily diet. Because many Western diets do not naturally include this compound, you may have to be purposeful about consuming it; you can find a high-quality resveratrol supplement online or at your local health food store.

Be warned that health experts agree that too much resveratrol is not necessarily a good thing. While it is a good idea to be intentional about consuming foods rich in resveratrol in order to encourage healthy aging, remember that too much of a good thing can be a bad thing. As with most things in life, moderation is key. As researchers continue to unlock more about this powerful antioxidant, there will certainly be more guidance on how to use it to potentially slow down the aging process.

Next time you raise that glass of red wine, you can do so with the knowledge that you are providing your body with proven anti-aging benefits. Being intentional about consuming resveratrol will pay significant health benefits both now and further down the road.

Even Naturally Sweet Drinks Boost Diabetes Risk

Mar 06 by Ewcopywriting

There are as many as 30.2 million people in the United States who suffer from diabetes, some of whom are living with the condition but have not yet been diagnosed. This number continues to rise year by year in spite of efforts to educate people about the importance of watching blood glucose levels. Unfortunately, sugar and blood-sugar-spiking refined carbs are ubiquitous in the typical Western diet. Now, new research confirms that even naturally sweet drinks boost diabetes risk.

What is Type 2 Diabetes?

Diabetes can present itself in one of two ways. First, there may constantly be too much glucose, or sugar, in your blood supply, hindering the ability of the hormone insulin to push enough of it to your body’s cells for consumption and conversion into energy. This is known as type 2 diabetes. Alternately, your body may not be producing enough insulin — if any at all — to process the glucose in your blood. When your pancreas does not produce enough insulin, the condition is known as type 1 diabetes. In either case, the sugar in your blood is not being properly processed by your body’s cells.

Diabetes Risk Factors and Treatment

While there is no one underlying cause for type 2 diabetes, researchers are getting closer to understanding its mechanism of action and there are several factors that raise your risk of developing the condition. They include:

obesity, or being overweight
history of diabetes in the family
low HDL (good cholesterol) levels, or those that drop below 40-50 mg/dL
hypertension
being 45 years of age or older
living a physically inactive lifestyle

In some cases, diabetics may be prescribed medications to help maintain optimal insulin levels, but it’s still necessary for them to monitor blood sugar levels. This means recognizing that sugary drinks, foods high in carbohydrates and other dietary hazards can cause your blood sugar levels to spike and remain high. Since there is no cure for type 2 diabetes, controlling both insulin levels and blood glucose levels is essential to maintaining good health.

A New Study Finds Naturally Sweet Drinks Boost Diabetes Risk

We have known for quite a long time that artificially sweetened drinks, such as soda and iced tea, cause blood sugar levels to rise. It has previously been assumed that naturally sweetened beverages, such as juices with 100 percent fruit juice and no added sugars, are safer for those with a risk of diabetes. However, new research indicates that naturally sweet drinks boost diabetes risks as well, disproving the myth that certain sugars are safe.

A joint study conducted at Boston’s Harvard T. H. Chan School of Public Health and at China’s Fudan University recently found that any type of sugar can negatively impact blood sugar levels. This includes the refined sugar added to soda, artificial sweeteners used in diet soft drinks and the natural sugar present in fruit juices. The researchers also noted that the increased risk that these beverages cause can be counteracted by switching to unsweetened coffee, tea or water.

The researchers examined sugar consumption among 76,531 women and 34,224 men across a 26-year period. The subjects were asked to fill out questionnaires about their dietary practices, including their consumption of sugary drinks. This enabled the research team to measure sugar consumption and also account for any changes in sugar consumption levels over the course of the study.

The researchers found that a 4 percent increase in sugar intake across a four-year span resulted in a 16 percent increased risk of developing type 2 diabetes within that same time frame. The increased risk was the same whether subjects consumed soft drinks with added sugar, or naturally sweet fruit juices with no added sugars. Subjects who increased their consumption of artificially sweetened diet soft drinks over the same period had their risk of developing diabetes increased by 18 percent.

The researchers also found that minimal changes in sugar consumption could mitigate the risks of developing type 2 diabetes. They recommend that replacing just one sugary drink with water or unsweetened tea can lower your risks of developing diabetes by up to 10 percent. Obviously, reducing your sugar consumption further will result in an even lower risk of developing type 2 diabetes, but starting slow will still provide benefits in terms of lowering your risks.

Natural Ways to Keep Blood Sugar Levels Low

Drink More Water

When you drink more water, you’ll alternatively be drinking fewer sweetened beverages, which helps you maintain healthy blood sugar levels right off the bat. Additionally, you’ll feel fuller, so you’ll eat less and consume fewer calories. Some research has shown that drinking more water can lower your body’s insulin resistance, keep fasting blood glucose levels low and better regulate insulin levels.

Take a Supplement

Diabetichron is a specially formulated dietary supplement that uses specific vitamins and minerals to help your body to maintain healthy blood glucose levels within normal ranges. Some of these nutrients include vitamins C and E, calcium, chromium and a range of natural plant extracts, all of which help the body to maintain healthy insulin and blood sugar levels.

Get More Physical Activity

Exercising helps you burn more fat cells, which may be negatively impacting your body’s response to insulin. As you lose weight, you’ll increase your body’s insulin sensitivity and that will help your body burn more sugar and make it easier for insulin to push sugar within the blood to the cells. This cycle can be enhanced by engaging in a number of different activities that will work out a broad range of muscle groups. Swimming, weight lifting, hiking and bicycling are just a few of the exercises you can try.