Controlling Blood Glucose Without Medication or With Reduced Medication.

8753730198_277b58b72d_m8754413835_c61dc985e7_m

Diabetes has become a huge problem in modern times.  This is largely due to the difficulty we find ourselves in trying to lead a healthy life style in the society in which we live.

In trying to take control of the blood sugars we need to look at what we eat, how active we are when we are not sleeping, how much stress we are under and how effective are we at handling it, how good is the quality of our sleep, how good are we at avoiding environmental toxins and finally how we can use natural foods to lower the sugar.

8753789482_e65c5c29aa_m8753141283_1f13d2358d_m

We want to eat those foods that are converted to sugar very slowly; these are foods with low hypoglycemic index. Glucose has a GI index of 100, any food with GI index lower than 55 or lower are better.  The other thing to consider is how much sugar the food contains. The foods with high sugars have high glycemic load. Food with glycemic load of 20 have very high sugar load, glycemic load of 10 would be food with low sugar. The best foods for controlling the sugars are those that have low GI index and low glycemic index. They will release the sugar into the blood stream slowly and will not cause insulin to spike or over stimulated. High fiber foods will also prevent spikes in the blood sugar and insulin.

To check which foods have the best GI index and the glycemic load buy a book or look on the numerous internet site, here is one site you can start with to get some idea of these foods: http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

These foods include green leafy vegetables like spinach, kale, swiss chard; other vegetables like cauliflower, broccoli, cabbage, celery and baby carrots are also good. Other foods include omega-3 eggs and omega -3 fish like salmon, mackerel, anchovies, sardines and hearing. Lean meat such as free-range chicken and turkey. Fruits with low GI include apples, berries, peaches, pears, plums, oranges, and grapefruit. Nuts, such as walnuts and almonds. Foods high in soluble fiber include oats, bran, beans, and lentils.

I have already written about exercise. Generally one should be on their feet most of the day and about three times a week do vigorous exercise for 30-40 min. Check previous posts for more details.

8754392362_0d2237fd49_m8754334209_27f38360f1_m

Stress produces stress hormones in the body and that makes one crave for simple carbohydrates such as cookies, cakes and candy. These hormones also elevate the blood sugar too. Exercise, Meditation and Yoga has helped to control the blood sugars by managing the everyday stresses.

8753817301_7e9430f6a5_m

Studies have shown that those with less than five hours of good quality sleep have raise blood sugars and increased insulin resistance. They are at a higher risk for developing diabetes.

Environmental toxins are becoming more common without us even knowing about them. These toxins promote inflammation in the arteries with cause chronic diseases including diabetes. Plastic bottles contain BPA (bisphenol-a), one study showed farm raised Atlantic salmon had significantly higher levels of 13 toxins when compared with wild fish such as salmon or trout. Another study showed metabolites of organophosphate pesticide in children eating conventional diet, but when the diet was replaced with organic diet the metabolites were undetectable. These are just few examples of possible environmental toxins but here are many more resulting from what we put into our food chain.

8754204103_145bbe0330_m

Finally there are natural foods that are very good at lowering blood sugar. You will have to find creative ways to include them in your diet. These include Cinnamon, garlic, onions, fenugreek and vinegar.

8754604739_625b9471e6_m

If you have diabetes one needs to make a life long change in one’s life style to control the blood sugar and keep healthy.

8754620535_bc7f4eb59f_m

In the next post I will put up couple of videos, which someone recently made me aware of them and it’s worth watching.  It’s about how fasting can keep you healthy.

Resources

The Science of Natural Healing – by Dr Mimi Guarneri

http://flickrhivemind.net

 

Some Things We Can Do To Reduce Our Blood Pressure Without Medication.

8672799172_8ea30b699a_m

High blood pressure is often referred to as a silent killer because high blood pressure doesn’t always give you symptoms and so you may not know that you have high blood pressure. Having high blood pressure for long period with cause damage to the blood vessels, resulting in strokes, kidney failure and even myocardial infarction. High blood pressure is very common and probably under diagnosed. However, once diagnosed as having a high blood pressure it is relatively easy to treat and prevent future complications. The trick is to have your blood pressure checked periodically, especially if there is a family history of high blood pressure and if it is high to see your doctor for advise. The public health agency of Canada reports hypertension statistics as follows:-

  • In 2006/07, 450,029 adults were newly diagnosed with hypertension (22.1 per 1,000 population aged 20 years and older, 21.6 per 1,000 women and 22.7 per 1,000 men).

Here are some suggestions based on some evidence that they may be helpful, but the proof of the pudding is when your blood pressure readings become normal  after following these suggestions.

8673371900_df6f057e21_m

1. Decrease your weight, even by losing as little as 10 lbs will be helpful.

2. Daily aerobic exercise 30-40 min per day, combined with strength training three times a week.

3. Reduce or stop alcohol intake.

4. Reduce salt intake. We only need 500mg per day but our diets can have as high as 5000mg per day if it is mostly from canned or packaged or processed foods. Most restaurant food is also with high salt content.

5. Reduce oils with high ratio of omega -6 to omega -3, which include corn oil, safflower oil, and sunflower oil; replace it with extra virgin olive oil or macadamia oil.

6. Increase garlic intake, four cloves every day. Can get the same benefit with 900 mg of aged garlic extract.

7.High quality seaweed 3 gm per day.

8.Lycopene in fresh tomatoes or lycopene supplement may also help.

9. Magnesium 500 mg per day , but people with kidney disease should consult their doctor first. Consuming generous portion of green leafy vegetables will give you the same benefit.

10. Vitamin D supplement helps lower blood pressure as well as many other benefits.

11. Four grams of Omega-3 per day also helps to lower the blood pressure.

12. CoQ10 deficiency can cause high blood pressure. Taking 200-400 mg per day can lower the blood pressure.

13. Stress management will also reduce blood pressure.

If you have high blood pressure try to adopt as many of these measures as possible and see if the blood pressure come down. ALWAYS work with you doctor so there are no conflict with medication, proper target of blood is achieved and the supplements are not doing any other harms.

8670864993_d42bcae665_m

Resources

The Science of Natural Healing – by Dr Mimi Guarneri

Eating the Right Foods – part 3

8452860977_0375e6c35d_m8452113821_7162d66cd5_m

Food allergies and food sensitivities.

When people are allergic to some food, they may experience mild to severe allergic reaction ranging from mild rash, tingling of mouth, swelling of lips or eye, to the other extreme of a severe anaphylactic reaction when the whole face may swell up, with generalized rash, choking, inability to breath and death. This type of reaction happens quickly.

images-5images-4Unknown-2

There are lots of people who may not be allergic to a particular food but are sensitive to them. This causes chronic irritation and inflammation. It may manifest itself by a person experiencing vague symptoms such as fatigue, trouble sleeping, mental fogginess, mood changes, irritability, anger, skin irritation or a skin rash. Joint pain, gas , bloating, nasal congestion, post nasal drip, recurrent ear or sinus infections can also be related to food allergies.

images-6images-4images-5

If you have any or some of these symptoms then there is good likelihood you have food sensitivity. The most common food groups implicated to food sensitivities are: dairy, gluten, corn, soy, peanuts and eggs.

images-1UnknownimagesUnknown-1images-3images-2

Elimination diet.

images-7

How does one find out what you maybe sensitive to? There are no good laboratory tests that can identify what you maybe sensitive too. The only way to sort it out by a process called elimination diet. First you eliminate all food groups from the diet for two weeks. Then you reintroduce one food at a time for one day and notice if the symptoms come back when a food group is reintroduced. If the symptoms come back during the following two days then you are likely sensitive to that food group, continue reintroducing new food group every third day until all are tested one at a time.

Those food group identified as causing symptoms are then eliminated from the diet forever and hopefully you feel lot better. One generally work with a dietician when going on an elimination diet.

8453289206_0b0398e9d5_m

Resources:

The Science of Natural Healing – by Dr Mimi Guarneri

8454778048_557f07204d_m

 

Eating the Right Foods – part 2.

8437000099_a0188bd6dc_m8439343858_9029588a9a_m

Why inflammation matters.

There are some foods that cause inflammation and some food stop the inflammation. Why should inflammation matter? It matters because medical science is starting to understand inflammation maybe the starting point for all diseases. Take heart attacks for example, we are beginning to understand that lowering high cholesterol is only part of the prevention. First the inflammation starts in the walls of coronary arteries, that triggers the cholesterol to be deposited on the walls of the arteries that are inflamed, these deposits build up until eventually the flow of  the blood completely stops and thus causing a heart attack. It is thought Cancer, Alzheimer’s disease and Heart Disease are all linked to the inflammation. There are many other diseases in which inflammation is present but it is not clear where in the process of disease formation the inflammation happens, at the beginning or end of the disease process. These diseases, to mention some, are Rheumatoid arthritis, inflammatory bowel disease, diabetes, ankylosing spondylitis, SLE,  dermatomyositis, sacroiliitis etc. It doesn’t matter where in the process the inflammation happens, if it is causing harm it makes sense to turn it off.

The causes of inflammation.

There are number factors that cause bad inflammation, these include some foods I have listed below, stress, polluted air, chemical irritants, second hand smoke, pesticides, chronic infections such as Helicobacter pylori, fat around the midline of your body, chronic sleep disturbance and sleep apnea. To turn the inflammation off, correct as many of the above as possible.

Inflammation causing foods.

Avoid or eliminate the following :-

Sugar in the form of corn syrup, dextrose, fructose, golden syrup, maltose, and sucrose.

Oils that is very high in omega-6, such as grape seed oil, cottonseed oil, corn oil, safflower oil and sunflower oil.

Trans fats, they are found deep fried foods, commercially prepared baked goods, fast foods and they usually appear on the label as partially hydrogenated oils.

Cow’s milk can also lead to inflammation.

Cured meats and red meats contain substance called neu5Gc which causes inflammation.

Excessive alcohol consumption.

Consumption of refined grains, such as white bread and white rice.

Artificial food additives such as monosodium glutamate and aspartame.

8438907638_994db05fcd_m8436766891_4d84224046_m8439582160_23b493ea57_m8437928614_71da3a683f_m8437671725_af914e0a38_m

Preventing inflammation with food and Herbs.

Use these foods as much as possible:-

Eat  whole foods and avoid anything processed.

Eat fish high in Omega-3

Eat Kelp ( seaweed)

Eat whole fruits and vegetable.

Use olive oil, avocado oil, macadamia nut oil; these all have better ratio of omega-3 : omega-6

Avoid drinking from plastic bottles.

Drink black and green tea

Eat broccoli, shitake mushrooms

Have Tulsi or Holy Basil

Use Tumeric, Ginger, Basil and rosemary in your cooking.

8438276056_c007cc1d31_m

Resources:

The Science of Natural Healing – by Dr Mimi Guarneri

Eating The Right Foods- Part 1.

Hypocrites said,  “Food is Medicine.”

In ayurvedic medicine there is proverb that says, “ With the right food medicine is of no use and with the wrong food medicine is of no use.”

8415499171_67b0fe25a6_m 8417835747_5f2e1cc5c6_m 8416786474_c64813bdec_m 8418384788_257085760a_m

There is still truth in this ancient wisdom and science is confirming the same.

Studies comparing Rural Chinese diet with USA diet shows what we eat matters if we want to avoid ill health. In the USA it was noted that the fat intake was twice as much, fiber intake was three times lower and animal protein (beef, pork, lamb) was ninety percent higher when compared with the Rural Chinese diet. In the USA the heart diseases was 16 times higher in men, five times higher in women and higher Diabetes, Osteoporosis, Cancer and Hypertension when compared with Rural Chinese. These differences in the diseases were attributed to the difference in the food people eat in the two countries.

Scientists are now also discovering how these foods affect and change our physiology when we eat them. High fat meal for example can impair the blood flow to the heart muscle for up to six hours, in addition to the long term narrowing of the blood vessels. Its is not uncommon that if someone has a poor blood supply to the heart muscle they will get heart pain or a heart attack after a high fat meal; because the fat doesn’t allow the blood vessels to dilate up to six hours.

Red meat and cured meats are linked to colon cancer according to one study completed in 2010. Other evidence comparing indigenous Africans with USA Africans shows that African living in Africa who eat very high fiber diet have 1 in 100 000, where as USA Africans the cancer rate is much higher, 1 in 2000. This is linked to having higher red and cured meats; and low fiber in the USA diet.

8416244209_e7f2b0d816_m8416064299_a8e8ed9f75_m

Another study in 2010 showed women who were diagnosed with ovarian cancer and were on high red and cured meat diet had poor clinical outcome compared with those who were on low red meat diet.

There is also some evidence linking obesity to having more cancer. The obesity is related to eating too many simple carbohydrates and sugars in the North American diet.

The good news is that there are foods that keep us healthy. Study done on people who already had coronary artery heart disease and who were put on Mediterranean diet for five years showed seventy percent reductions in cardiovascular events, eighty percent reduced spread of cancers and people developing cancer later in life was also reduced. The Mediterranean diet consists of more beans, veggies and lentils. To use canola oil or olive oil, eliminate saturated fats from beef, pork, and lamb and also eliminate butter and cream.

images-3images-4Unknownimages-18418608238_18bcbf651b_m8416786474_c64813bdec_mimages-2Unknown-1

Other research confirms the above findings and healthy eating is never too late to start. Another study shows benefits in older people, from age seventy to ninety year olds who were told to follow Mediterranean diet and walk one to one and half miles a day; there was fifty percent reduction in cardiac events and mortality.

Science is discovering what is in the Mediterranean diet that makes it so good for us to eat. It has to do with the right fats, right carbohydrates and the right micronutrients. We will look at these in more details in the future post.

Resources:

In Defence of Food – by Michael Pollan

The Science of Natural Healing – by Dr Mimi Guarneri

Interchange Blog

Interchange Blog

%d bloggers like this: