Diabetes Prevention!

v Diabetes Prevention

Overview

v IN 2006, THE UNITED NATIONS GENERAL ASSEMBLY PASSED A LANDMARK RESOLUTION RECOGNIZING THE GLOBAL THREAT OF THE DIABETES EPIDEMIC. For the first time, governments have acknowledged that a non-infectious disease poses as serious a threat to world health as infectious diseases like HIV/AIDS, tuberculosis, and malaria.

v THE FOCUS OF THIS INFORMATION IS ON TYPE II DIABETES BECAUSE OVER 90% OF ALL DIABETES IS TYPE II. It is a chronic disorder, meaning, you will live with it the rest of your life unless a cure is found. It is characterized by elevated levels of glucose (sugar) in the blood.

v TYPE II DIABETES IS INTIMATELY INTERTWINED WITH LIFESTYLE. The importance of healthy nutrition, exercise (if started and carried out properly), weight control, and stress management, cannot be overemphasized in preventing and managing Type II diabetes. That’s where the good news comes in. YOU have the power within you to turn all this around and prevent a downward spiral in your life and health! (Please see “Nutrition Suggestions for Healthy Blood Glucose Levels” in a following section.

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v Type II Diabetes

· Type II Diabetes symptoms check list (some people may have no symptoms):

____ Frequent urination
____ Frequent thirst
____ Excessive hunger
____ Unexplained weight gain
____ Inability to concentrate
____ Unexplained drowsiness
____ Feeling tired frequently, particularly after eating
____ Decreased endurance during physical exertion
____ Fasting (morning) glucose levels above 110 mg/dl.


· Type II diabetes was previously called adult onset diabetes.
In Type II, the pancreas makes insulin, but may not produce enough insulin to control blood sugar. Also, the cells of the body may become resistant and respond less well to insulin. Type II diabetes may be prevented and/or managed well with nutrition, exercise, weight control, and stress management. Insulin or pills may still be needed by as many as 30% of people with Type II diabetes.

· Type II diabetes can be a silent disease. Many people have it for years without ever recognizing it. The damage can be slow and progressive, affecting every cell in the body. We can become so overworked, stressed, and bombarded with so much in life that we are listening to everything except our bodies. We need to be aware of changes in our bodies that signal high glucose and insulin levels, glucose intolerance, and insulin resistance.

· The best predictor of the frequency of Type II in a given population is obesity and a sedentary lifestyle (80% of people with Type II are significantly overweight). Other predictors of frequency are age (usually seen in adults over 40, but now seen more and more in children and adolescents), heredity and ethnicity (African Americans, Native Americans, and Hispanics are high risk groups for Type II diabetes).

· Today, Type II diabetes is approaching epidemic proportions in children and adolescents, when ten years ago it was virtually unheard of in this age group. The dramatic increase of diabetes in this age group, as with adults, again, coincides with rising rates of obesity and sedentary lifestyles.

· Greater risks are added to people with Type II diabetes who smoke, have high cholesterol, high blood pressure, or a strong family history of heart trouble.

· The life expectancy of a middle-aged person with Type II diabetes is five to ten years less than that of the general population.

· Your lifestyle may slowly be setting you up for many health concerns, some of which could prove to be life-threatening! Remember, prevention is the key to a healthy, long life.

· With you as your own best health advocate, you can prevent Type II diabetes, or, if already diagnosed, manage your diabetes healthfully.


When the blood sugar (glucose) starts to go up after the ingestion of a meal, the beta cells of the pancreas put out the hormone insulin, which enables glucose to pass through the cell membrane and into the cell where it can be used as fuel, thus stabilizing glucose levels in the blood. For someone without diabetes, there are minor variations in blood sugar levels. But if sugar (glucose) is high in the blood, this means it isn’t getting into the cells where it can be used as fuel. This could be due to insulin resistance or glucose intolerance. This can create many health complications, some of which may be life-threatening.

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v Things to Consider As You Begin Your Journey:

ü Find a highly experienced health care professional with whom you can develop a long-term relationship if you have been diagnosed with diabetes, or think that you might be pre-diabetic. Diabetes should not be self-treated. But, don’t forget to do your own research and reflect on your own inner knowledge. Be proactive about your health. Ask questions and seek answers. You are you own best health advocate!

ü See your physician if you are taking medication for diabetes, high blood pressure, or any other condition, before you implement any of the following nutrition and natural supplement suggestions. A healthier diet along with natural supplements, in addition to your medication, may cause your blood sugar or blood pressure to drop too low.

ü Eat small meals more often throughout the day, consisting mainly of unprocessed foods, with lots of uncooked fruits and vegetables, as they will be slow to release their sugars. Eating complex carbohydrates consistently throughout the day, not just at one or two meals, is extremely important. When meals are small and frequent, and in as natural a state as possible, blood sugar tends to stay on an even keel. Start each day with a healthy breakfast, and, if hungry at night, end each day with a complex carbohydrate and protein snack.

ü Exercise is critical for controlling calories and normalizing metabolism. Regular exercise also makes the diabetic cell more sensitive to insulin, allowing for lower insulin dosages. You don’t have to be a long distance runner....as little as walking briskly 30 minutes a day, or every other day to start, will yield great results.

ü Last but not least, we need to nourish our body, mind and spirit. Think of wellness as being three-dimensional. Each of our three dimensions is equally important, all interact with each other, and each has its own unique “nutritional needs.”

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v Nutrition Suggestions for
Healthy Blood Glucose Levels:



v PLEASE FOLLOW THE NUTRITION PLAN OUTLINED IN “Basic ANTI-AGING NUTRITION Tips,” in addition to the following:

v AVOID WHITE FOODS such as potatoes which are digested quickly, causing a greater rise in blood sugar than many sugar-containing foods (as do a lot of refined breads). Avoid eating complex carbs with added fat, especially saturated fat (like butter), as fat can impair your body’s sensitivity to insulin. .

v A DIGESTIVE ENZYME SUPPLEMENT that contains the primary enzymes for each food group (fats, proteins, carbohydrates, and fibers), may be needed, in addition to hydrochloric acid (the stomach’s principal digestive juice).

v INCREASE YOUR INTAKE OF LOW GLYCEMIC INDEX FOODS.
If in doubt about what foods are considered low glycemic, remember that refined and processed foods INCREASE the glycemic index rating. “The Glucose Revolution, The Authoritative Guide to the Glycemic Index,” is one of various books that can help you plan meals based on the glycemic index of foods. The glycemic index is a scientifically validated tool in the dietary management of diabetes, weight loss, and athletic performance. Some low carbohydrate vegetables are all the lettuces and greens (avoid iceberg “head” lettuce as it is devoid of nutrients), celery, cucumber, broccoli, cauliflower, spinach, cabbage, sweet and hot peppers, zucchini and summer squash, radishes, jicama, eggplant, onions, garlic, carrots and tomatoes, to name a few. (Fresh has a lower glycemic than cooked).

v EAT HIGH FIBER FOODS. Legumes, especially lentils, are high in fiber. Citrus and other fruits are rich in soluble fiber. Oats, barley, beans, and brussel sprouts are other sources.
Eating oatmeal on a regular basis (two or more times a week is most beneficial), based on a Harvard study, can reduce the risk for Type II diabetes, (and therefore also serve as a treatment), according to Beth Ley in her book “Diabetes to Wholeness.” She also states that beta glucan, the phytochemical responsible for many of the health promoting, glucose-regulating, cholesterol lowering and immune enhancing effects of oats, is also found in barley, several species of medicinal mushrooms, and is available as a nutritional supplement. Steel cut oats are most beneficial.
Unsweetened berries are low in calories but rich in soluble fibers and loaded with a valuable phytochemical that is a strong inhibitor of sorbitol production. In diabetic individuals, as sorbitol accumulates, it damages the optic nerve and the retina in the eye, and also promotes cataracts.

v EAT LOW FAT OR PLANT BASED SOURCES OF PROTEIN. Saturated fats found in meats, eggs and dairy products can impair your insulin sensitivity, making it harder for insulin to do its job.

v EAT FOODS HIGH IN ANTI-OXIDANTS. Vitamins E and C are especially important antioxidants for diabetics. Both vitamins have the potential to improve the efficiency of the immune system and help to normalize the ability of blood vessels to widen in diameter and to relax. When the blood vessels cannot dilate (widen), the risk for heart disease and stroke increases. Fruits are rich in vitamin C. Broccoli, cantaloupe, and sweet red pepper are also good sources of vitamin C. Vitamin E can be obtained from nuts and seeds. If you are restricting calories, you might consider supplementing vitamin E, since nuts and seeds are high in fat. Other sources are sweet potatoes, avocadoes, shrimp, and chickpeas. FHES, beta-carotene or mixed carotenoids, selenium and grape seed extract are others important anti-oxidants.
· Blueberries quench free radicals from the body around five times higher than most other vegetables and fruits.
· Alpha lipoic acid is also a powerful antioxidant, although not as familiar to most people as the ones mentioned above. It is a vitamin-like nutrient found in many foods, with spinach being a rich food source, in addition to amounts found in broccoli, potatoes, carrots, and yams. Alpha lipoic acid may be the single most important supplement that influences Syndrome X, according to the authors of Syndrome X.

v COENZYME Q-10 is an enzyme/antioxidant that is involved in the metabolic activity of all cells in the body. It also has demonstrated a protective effect on the beta islet function in the pancreas.

v OMEGA 3 ESSENTIAL FATTY ACIDS: Individuals with diabetes tend to have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA. ALA (from flaxseed, for example) may not have the same benefit as DHA and EPA because some people with diabetes lack the ability to efficiently convert ALA to DHA and EPA, the forms of omega-3 fatty acids that the body can use readily.

· EPA and DHA are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. Also, individuals with Type II diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements. If you have Type II diabetes, only use fish oil supplements under the supervision of a health care provider.

v GAMMA-LINOLENIC ACID (GLA) is another essential fatty acid recommended by nutritionists in addition to Omega 3 fatty acids. GLA is synthesized in the body from linoleic acid, an Omega-6 fatty acid. Linoleic acid can be obtained from nuts, seeds, grains, legumes, most vegetables, fruit, and animal products. The conversion from linoleic acid to GLA is often inadequate in those with vascular disease, or due to certain nutrient deficiencies, intoxicants, synthetic drugs, excess saturated fat, and other conditions, and GLA may need to be taken directly. Direct sources of (GLA) are colostrum, spirulina, and oils from evening primrose, black current, and borage. Essential fatty acids are converted into hormone-like substances in the body known as prostaglandins (PGs). PGs are thought to play a role in the regulation and function of every organ and cell in the human body.


v USE COLD PRESSED ORGANIC EXTRA VIRGIN OLIVE OIL OR FLAX SEED OIL in salad dressings or on very low heat at the end of cooking, as they are unstable at high heat. GRAPE SEED OIL is more stable when heated and can be used for both salads and sautéing. Research indicates that the over consumption of polyunsaturated oils, such as corn oil, safflower oil, sunflower oil, and soybean oil contributes to diabetes.

v COCONUT OIL, although a saturated fat, actually helps with diabetes, according to Bruce Fife, N.D., in “The Healing Miracles of Coconut Oil.” The type of saturated fat found in coconut oil, a plant source, is different from the type found in animal sources. He states it has been shown to improve insulin secretion and utilization of blood glucose. He also states that coconut oil raises metabolic rate, causing the body to burn up more calories, thus promoting weight loss. In addition, it protects against heart disease, cancer and diabetes, as well as other degenerative diseases, and also supports the immune system. It is more stable than other cooking oils when heated, and so therefore creates less free-radicals to consume. The temperature for frying needs to be below 350 degrees otherwise it will begin to smoke. It can also be used for baking, and can simply be used in place of other oils that are called for. Worth checking into!

v CHROMIUM, ZINC, MAGNESIUM and MAGANESE have been identified by nutritionists as cofactors which help control blood sugar levels. In whole grains, these minerals reside in the bran. Adding wheat bran to the diet has been show to lower blood glucose levels. Bran is also a rich source of silicon, a mineral thought by some nutritionists to improve pancreatic function.

v CHLOROPHYLL can maximize mineral (chromium, magnesium, zinc and manganese) absorption. High chlorophyll foods are Spirulina and wheat, barley and kamut grasses. Chlorophyll is also available as a pure extracted liquid. Because chlorophyll catalyzes cell renewal, it also makes the long-term outlook for diabetes brighter, as it can assist in rebuilding a damaged pancreas, according to “Healing with Whole Foods.”


v THE TRACE MINERAL CHROMIUM, as mentioned above, is an essential trace mineral that acts as a door to the cells and allows glucose to enter and be burned for fuel. Without adequate chromium, the cells will not allow the glucose to be burned, even with enough insulin. Chromium is contained in the outer bran portions of grains, and much is lost in the production of white flour. A high intake of white sugar tends to deplete the body of chromium, because our chromium needs increase in proportion to blood sugar levels. Chromium is found in Brewer’s yeast, string beans, eggs, cucumbers, onions, garlic, shitake mushrooms, and wheat germ, to name a few sources. As a supplement, chromium picolinate is the preferred form as it is yeast free and more easily absorbed by the body.

v MAGNESIUM, as mentioned above, is a mineral that is involved in several aspects of carbohydrate metabolism, is involved in the body’s uptake of calcium, and is an essential cofactor in cellular energy production and nerve and heart function. High chlorophyll foods, wheat, barley and kamut grass products and micro-algae such as spirulina, as mentioned above, are high in magnesium. Other food sources of magnesium: the dried seaweeds, including wakame, kombu, kelp, hijiki, arame, and most others; beans, including soybeans and their products (tofu); also mung, aduki, black, and lima beans; whole grains, particularly buckwheat; also millet, wheat berries, corn, barley, rye, long-grain brown rice and leafy greens. Nuts and seeds, especially almonds, cashews, filberts, and sesame seeds, are also good sources, as are raisins, dried figs, and blackstrap molasses. There is evidence that adequate magnesium intake may help complications such as damage to the retina of the eye and heart disease.

v ZINC, as mentioned above, is a vital constituent of your body’s chemicals involved in insulin metabolism. In addition to chlorophyll, zinc is found in protein foods such as meat, fish, and eggs, unprocessed whole grains, brewer’s yeast, wheat bran and germ, mushrooms, black-eyed peas and pumpkin seeds.

v MANGANESE, as mentioned above, is an important catalyst and cofactor in many enzymatic processes and reactions, including energy metabolism, regulation of blood sugar, and thyroid hormone functions. Manganese can be found in whole grains, leafy green vegetables, dried fruit, and nuts.

v B-COMPLEX VITAMINS are essential for your body to convert sugar and starches to energy. A shortage of any one of them can cause problems. B-complex supplementation is recommended. (B vitamins should be taken in a B-complex form because of their close interrelationship in metabolic processes).

v GYMNEMA SYLVESTRE, GINSENG, Ginkgo biloba, Aloe vera, Ginger, Fenugreek, Bilberry, and Astragulus, may also be beneficial.

v 5-HTP and PROTEIN SUPPLEMENTATION may be beneficial (See this link to Serotonin Deficiency syndrome).

v COLOSTRUM (also known as “first milk”) is rich in numerous immune-enhancing factors which are very beneficial to diabetics. Colostrum is the pre-milk liquid produced in the mammary glands of mammals the first few days after giving birth. An immune enhancing factor it contains is Insulin-like Growth Factor-1 (IGF-1). Depressed IGF-1 levels are associated with many of the complications of diabetes, especially in Type II. Bovine Colostrum is available commercially in a powdered form.

v EAT FOODS IN AS NATURAL AND FRESH A STATE AS POSSIBLE. In other words, an apple instead of applesauce, applesauce instead of apple juice, apple juice instead of juice concentrate. Eat an orange instead of orange juice, and a carrot instead of carrot juice. If you do drink fresh vegetable juices, mix carrots with other vegetables when juicing and drink small quantities at a time, with a meal, to avoid a rapid rise in blood sugar levels. (Garlic & ginger have added health benefits and are great in juice, add some pizzazz, and can go into you juicer extractor unpeeled, simplifying the process).

v INCREASE YOUR INTAKE OF GARLIC AND ONIONS, which help to reduce cholesterol and elevated blood sugar levels. Both of these foods contain cholesterol-lowering phytochemicals and help inhibit undesirable clotting thus lowering the risk of heart attack and stroke. Tumeric also improves the blood flow in small vessels, reduces total cholesterol, and helps protect the kidneys.

v DRINK LOTS OF WATER, PREFERABLY PURIFIED (FILTERED) WATER.
(See “Basic PURIFIED WATER Tips” sheet). Sparkling water, herbal teas, black tea, and green tea are other acceptable choices. Water with fresh squeezed lemon is also good. Start your day with a glass or more of water before breakfast. A good water filter is important for tap water.

v Use Celtic Sea Salt as it supplies all 82 vital trace minerals to promote optimum biological function and cellular maintenance, and helps to balance and replenish electrolytes.





Limit the Following (in addition to those on “NUTRITION” page):

§ Limit, or omit trans-fatty acids, They are commonly found in many processed and packaged foods and all foods containing hydrogenated or partially hydrogenated oils. Researchers believe the dramatic increase in consumption of trans-fatty acids directly relates to the increase in Type II diabetes.

§ Limit foods high in saturated fats and cholesterol found in food obtained from animals, especially meat, aged cheese, and butter. Saturated fats damage the insulin receptors, are the major dietary elevator of serum cholesterol, and increase the risk of undesirable clot formation (which can lead to a blocked artery). Diabetic individuals usually already have elevated cholesterol and blood fats (triglycerides). Consuming saturated fat increases the diabetics already increased risk of heart disease.

§ Limit caffeine and alcohol. Caffeine increases blood sugar levels by releasing stored glucose from the liver. Alcohol suppresses the diabetic’s already suppressed immune system. Also, alcohol, in general, is metabolized by the body as a carbohydrate and can contribute to glucose and insulin related health problems. It also damages brain and liver cells and can lead to a fatty liver that doesn’t process fats properly. Carob can be used as a chocolate substitute because it helps stabilize blood sugars and doesn’t contain stimulants like chocolate.
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v Hypoglycemia (low blood sugar)

Hypoglycemia most often results when insulin dependent diabetics take too large a dose of insulin, or as a result of missed or inadequate meals.

§ Warning signs and symptoms of hypoglycemia can include:
sweating, trembling, irritability, confused thinking,
and inappropriate actions.

The brain needs glucose (sugar) to function normally. If there is not enough glucose in the blood, the brain is deprived of its source of energy. Prolonged hypoglycemia is especially damaging to the brain, as starving brain cells eventually die. Also, if your blood sugar levels aren’t balanced, this may lead to adrenal fatigue, thyroid issues, stress-related problems, and an impaired immune system! Again, eat small meals consistently throughout the day, preferably with complex carbs, protein, and good fats.


Dr. Cindy Bates