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20 Breakthroughs to Reverse Diabetes

(Reader's Digest) The latest science to improve your blood sugar, whittle your middle, eat healthier, and more.
Choose Dairy Daily
Women who ate the most low-fat dairy products had a lower risk of type 2 diabetes—and obese women benefited the most…
Eat the Rainbow
[A]dults with the highest fruit and vegetable intake (about six servings daily) had a 21 percent lower risk of developing type 2 diabetes than people who ate the least (about two servings a day)…
Get Personal
New guidelines on managing blood sugar levels from the American Diabetes Association and the European Association for the Study of Diabetes say your blood sugar goals should be based on individual risk factors, such as age, health status, complications, and so on… Use the new guidelines as a jumping-off point to check in with your doctor on your treatment regimen…
Skip This Side Dish
[T]he greater a person’s white rice intake, the higher his or her risk for developing type 2 diabetes…
Protect Yourself from Plastics
High blood levels of common chemicals called phthalates are associated with about double the risk of type 2 diabetes…

Because phthalates are found in so many products, it’s hard to avoid them entirely. But you can reduce your exposure with the following tips: Avoid plastic containers with the recycling symbol #3 on the bottom (it designates products that contain PVC, a type of plastic that contains the additives). Buy phthalate-free beauty products and skip those that contain “fragrance” as an ingredient. Ventilate your home: Indoor air tends to have higher phthalate levels than outdoor air (the chemicals can leach into air and dust from building materials and household items). 
Take a Stand
Researchers studied overweight and obese middle-aged adults and found that when they broke up a long bout (five hours) of sitting with two minutes of walking, their bodies had better control of postmeal glucose and insulin levels throughout the day compared to when they didn’t take such breaks…
Simply get up from your desk every 20 minutes or so. Stretch, fill up a glass of water, speak to a colleague in person, or stand up during meetings. 
Say “Om”
In a study from India, 123 people with diabetes who took yoga classes lost a few pounds and kept their glucose levels steady. In contrast, a control group that didn’t do yoga saw their levels rise. The bonus? Levels of cell-damaging free radicals—which play a role in diabetes complications like vision loss and kidney damage—fell 20 percent.
Up Your Omega-3s
Dutch researchers report that people with diabetes who take [heart] rhythm-protecting drugs plus a daily dose of omega-3 fatty acids cut their odds for fatal heart trouble by a whopping 84 percent… You’ll find plenty of the third type of omega-3, ALA, in ground flaxseed, walnuts, pumpkin seeds, and canola oil, and small amounts in kale, spinach, and salad greens…
Beat a Mid-Afternoon Slump
[Scientists] say protein is a better choice for blasting out of that slump. In a new study, amino acids like those found in foods like egg whites and grilled chicken stimulated “wake-you-up” brain cells called orexin cells. In contrast, sugar blocked them…
Love It, Lose It
Overweight women who took classes about body image and emotional eating lost 3 ½ times more weight in a year than those who got typical diet advice…
Get Label Savvy
Renew your commitment to giving packaged foods a nutritional once-over when you shop. Know the serving size, then check calories, then fat (look for items low in heart-threatening saturated and trans fats). Make sure the carbohydrate count fits your meal plan. And look for good-for-you stuff like fiber and monounsaturated fats. 
Rethink Daily Cocktails
Just one to two alcoholic drinks a day can significantly blur your vision if you have diabetes, report Dutch researchers…
Combine Sneakers and Dumbbells
It pays to make time for both cardio and strength workouts. People who got aerobic exercise (walking, riding an exercise bike, or swimming) and did strength-training exercises lost more fat and were twice as likely to see a 0.5 percent drop in their A1c (a test of long-term blood-sugar levels) than those who did just one type of exercise, according to a new study…
Don’t Go It Alone
Teaming up with family members, the doctor, and the doctor’s staff helped people with diabetes increase their success at hitting healthy blood sugar, cholesterol, and blood pressure by a whopping 40 percent or more…
Skip That Venti Latte
Despite its growing reputation as the popular pick-me-up that also lowers diabetes risk, coffee may not be beneficial for people who already have diabetes…
Snag More Shut-Eye
A bad night’s sleep raised morning blood sugar 23 percent and boosted insulin resistance by 82 percent in the largest study yet of sleep’s effects on diabetes control…
Relish the Magic of Salad and Citrus
Fiber, magnesium, and polyphenols in these leafy greens help your cells stay sensitive to insulin, the hormone responsible for blood-sugar absorption…. Tangerines and grapefruit may help too…
Beware the Fat Bombs
High-fat diets may program your brain for weight gain… Eating good fats like nuts, olive oil, and fish in moderation is still a healthy move that helps your heart and blood sugar…
Don’t Let Aches Slow You Down
[H]alf of all women and 40 percent of all men with arthritis are virtually couch potatoes… [F]ind out more about Arthritis Foundation-sponsored walking, Tai Chi, fitness, and water exercise programs at arthritis.org
Protect Your Emotional Health
Depression and diabetes commonly occur together, but treating them simultaneously can mean a better recovery on both fronts.
Community: There are many practical things we can do to prevent, delay, or reduce the severity of diabetes. And there are ways to prevent or reduce depression—luckily, those same measures tend to be diabetes preventers, as well.
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Please do not give advice. We can best help each other by telling what works for us, not what we think someone else should do.