People with diabetes have a higher risk for sleep apnea, a condition in which your breathing stops and starts many times during the night. As this prevents you from getting a good night’s sleep, it puts you at a high risk for sleepiness during the day, memory and attention problems, insulin resistance, and even heart disease. Obstructive sleep apnea (OSA) is the most common type of this condition, and it usually affects people who are older or overweight. The good news is that a recent study found that people with OSA can manage the condition well by changing their lifestyle. The study, which was published in CHEST Journal, looked to see whether losing weight with certain lifestyle changes helped people with OSA feel more awake during the day. The Chinese researchers tracked 104 people with moderate to severe OSA. For one year, they were either given the standard treatment, or extra help from a dietitian. Those in the dietitian group were able to work with healthcare professionals specifically to change their eating and exercise habits. By the end of the study, the subjects in the dietitian group lowered their BMI and had a more balanced meal plan that included lots [...]]]>
You probably already know that a cornerstone of a healthy, balanced meal plan is plenty of plant foods. Fresh, frozen, and even canned vegetables, fruit, grains, beans and nuts provide important nutrients to help you avoid serious illnesses. A new study from researchers at Imperial College London in the UK has found what many health experts have long suspected: Eating more plants than animals is better for your heart. This was a very big study. The team looked at over 450,000 European men and women, and asked them detailed questions about their meal plans and other lifestyle factors, like physical activity. They were all between the ages of 35 and 70. At the end of the study, it was found that those who ate more plant than animal foods had a 20% lower risk of heart disease and stroke than the subjects who ate more meat, milk, and eggs. A few recent studies have also shown the benefits of eating more: Whole grains Beans and legumes Fruits Vegetables Nuts and seeds However, the researchers wrote that this type of study can’t prove that the plant foods were the biggest factor in the lowered heart disease risk. People who eat mostly [...]]]>
You may know that having a chronic disease, like type 2 diabetes or heart disease, can lead to emotional problems like depression and anxiety. Caring for your condition, in addition to all of your other responsibilities, can be very stressful. But did you know that it may also be true the other way around? According to the American Heart Association (AHA), about 16 million Americans have both depression and heart disease. But there may be good news. A new study from the American College of Cardiology has shown that treating depression can lower your risk for future heart disease. Researchers at the Intermountain Medical Center Heart Institute in Salt Lake City, UT, looked at health data from over 2,300 people in the state. All of them had moderate or severe depression. The subjects either took: Antidepressants Statins (cholesterol-lowering medicines) Antidepressants and statins together No medicines By the end of the study, the researchers saw that the people on antidepressants alone had half the risk of heart disease and stroke than those who took no medicines. Those who took both statins and antidepressants, or statins alone, did not have a better chance of avoiding heart disease. However, the subjects who had [...]]]>
Recently, we reported that Asian Americans have a higher risk of type 2 diabetes at lower weights. This means that people of Asian descent do not have to be obese or severely overweight to have problems with their blood glucose levels, insulin sensitivity, and A1C, like most Caucasians do. With this in mind, researchers have been looking for ways to lower diabetes risk in this unique population. For five years, a team of scientists at the National Center for Global Health and Medicine in Tokyo, Japan, looked at health data from almost 27,000 men and women in Japan. The subjects were between 30 and 64 years old, and none of them had diabetes at the start of the study. Each of them was asked how much time they spent strength training every week. By the end of the study, 1,770 people were diagnosed with diabetes, and BMI (body mass index) did not seem to be a major factor. And, those who reported weekly strength training were much less likely to get diabetes, regardless of other risk factors like blood glucose levels and body weight. While many studies have shown that cardio exercise (like running, walking, swimming, and dancing) can help [...]]]>
If you have any symptoms of metabolic syndrome, which include obesity, type 2 diabetes, high blood glucose levels, high blood pressure, and high triglycerides, your healthcare provider may have suggested that you cut down on sugar. But if you switched to diet soda to achieve this, you might be putting your health at risk. According to researchers at the University of Texas Health Science Center in San Antonio, older adults who drink diet sodas were more likely to have large waistlines (known as abdominal obesity). The researchers looked at about 750 people over the age of 65 who were involved in the San Antonio Longitudinal Study of Aging (SALSA). The subjects were tested for waist size, height, weight, and how much diet soda they had every day. The results of the study showed that the subjects who had at least one diet soda each day had a higher average BMI than those who drank none. Compared to the subjects who drank no diet soda, those who had at least one each day also tended to have a bigger waist over time. At the final follow-up, these people increased their waist size by about 3.2 inches. Those who had no diet [...]]]>
If you have diabetes–particularly type 1 diabetes–you probably already know that low blood glucose (hypoglycemia) is a serious problem. If your blood glucose levels drop too low, you can risk seizures or coma. If your levels are consistently low for months or years, you have a higher risk of early death. Hypoglycemia signs to watch out for include: Shakiness Dizziness Sweating or chills Blurred vision Sleepiness during the day Headaches Weakness Anxiety Intense confusion According to researchers at the Royal Infirmary of Edinburgh in the UK, poor ability to process language is another sign of low blood glucose. The team looked at 20 people with type 1 diabetes, and 20 people without diabetes. Each of the subjects was tested on reading, self-paced reading, and subject-verb agreement. The researchers found that when their blood glucose levels were low, they took longer to read and had trouble with grammatical encoding (subject-verb agreement). They also made more mistakes during the reading comprehension tests. Surprisingly, the effects of low blood glucose were even worse among the subjects who did not have type 1 diabetes. While the researchers can’t point to the exact cause of this problem, this study shows that poorer language processing is [...]]]>
If you have diabetes or prediabetes, you probably know how important it is to get your blood glucose and cholesterol levels under control if you want to avoid serious diabetes complications, like heart disease and nerve damage. The best way to do this is to get at least 30 minutes of physical activity every day, manage stress, and eat a balanced meal plan full of fiber, healthy fats, and lean protein. A new study presented to the Endocrine Society has pointed to another possible way to improve your metabolism: Onions. Researchers at Delta State University in Abraka, Nigeria looked at a group of lab rats with diabetes. They were given metformin, a common glucose-lowering medicine, along with different amounts of onion extract. (This extract was made by heating and distilling onions from the local market.) The rats that were given 400mg of onion extract per kilogram of weight each day lowered their fasting blood glucose levels by 50%. It also significantly lowered their blood cholesterol levels. While the researchers aren’t sure why onion extract seems to improve metabolism, it is likely safe for most people to add more onion to their meal plans. This vegetable is full of fiber and [...]]]>
According to the U.S. Census Bureau, over 47 million Americans are currently using food stamps. This means they have low incomes, and are more likely to live in areas without reliable access to healthy foods. A study recently published in the Journal of the Academy of Nutrition and Dietetics looked at more than 600 people who used food stamps in Pittsburg, PA. The subjects lived in what health experts call “food deserts,” or places where it is hard to find fresh, unprocessed fruit, vegetables, and meats. The results of the study showed that there was a strong link between BMI (body mass index) and depression in this group. Past studies have shown that people with lower incomes are more likely to be obese. Low-income women, for example, are almost two times more likely to obese than women who live well above the poverty line. While it is clear that those who are on food stamps–or who live in food deserts–need extra help to get the nutritious foods they need, this study shows that they may also need better access to mental health care. More research would be needed to see if better nutrition leads to better mental health and well-being, [...]]]>
You probably already know that there are many benefits to giving up smoking. After you quit, you can look forward to better lung and heart health, improved skin and hair quality, and a lower risk for heart attack, stroke, and some cancers. But did you know that smoking is also linked to type 2 diabetes? According to the Centers for Disease Control (CDC), people who smoke are 30-40% more likely to get type 2 diabetes than those who don’t. The good news is that a recent study has shown that quitting can help you heal your metabolism and avoid diabetes. Researchers at the Charles R. Drew University of Medicine and Science in Los Angeles looked at a group of people who were generally healthy but smoked half a pack to two packs of cigarettes a day. They were given 8 weeks of behavioral counseling to help them stop smoking. After this, they were put into a 16-week program in which they had to quit smoking on their own. Some subjects continued to smoke, while others were able to stop. By the end of the study, most subjects had better blood glucose levels, and carried their weight in less dangerous places [...]]]>
Most adults need between 7 and 9 hours of sleep every night. If you sleep fewer than 7 hours, you can develop a “sleep debt.” This is a term for the negative health effects you may face by not getting enough sleep. In addition to sleepiness, irritability, and an inability to focus, sleep debt has also been linked to serious health problems like obesity, type 2 diabetes, and heart disease. According to a study recently presented at the annual meeting of the Endocrine Society in San Diego, even a very small sleep debt puts you at a high risk of obesity and insulin resistance. Researchers at the Weill Cornell Medical College in Doha, Qatar looked at the BMI (body mass index), waist size, and insulin sensitivity of 522 people with type 2 diabetes. The subjects were told to keep a record of how long they slept each night, so that the researchers could figure out each person’s sleep debt. At the 12-month follow-up, the scientists found that for each 30 minutes of sleep debt, the subjects had a: 17% higher risk for obesity 39% higher risk for insulin resistance This means that missing just half an hour of sleep each [...]]]>
Keeping stress to a minimum is an important part of a health lifestyle. Stress–whether physical or emotional–has been shown in research to be a big risk factor for obesity, type 2 diabetes, and heart disease. But between work, family, and social pressures, it can be hard to keep stress in check. According to a new study presented to the Endocrine Society, lowering stress may not only be easier than you think, it may also have huge benefits for your body–not just your mind. The study looked at about 90 overweight and obese women who were all around the same age. Because of their weight, they all had a high risk for type 2 diabetes and heart disease. They were divided into two groups, and did either 8 weeks of mindfulness-based stress reduction (MBSR) or standard health education. MBSR is a technique that was created at the University of Massachusetts Medical School. It involves deep breathing and being aware of your thoughts, feelings, and bodily sensations without judging them. All of the subjects had their fasting blood glucose levels checked throughout the study. By the end of 16 weeks, all of the subjects reported that they were less depressed, getting better [...]]]>
You may know that having diabetes puts you at a high risk for a variety of heart problems. However, according to a new study published in the journal Diabetes Care, serious heart problems can be avoided or delayed if people with diabetes take a few steps to improve their health today. The first step is to get regular checkups with your healthcare provider, especially if you have major risk factors for heart disease. These risk factors include: Smoking High blood pressure (hypertension) High LDL cholesterol Low HDL cholesterol High triglycerides According to the researchers involved in this study, the best way for adults with diabetes to avoid a heart attack or stroke is to meet with their healthcare providers and come up with a long-term care plan. Heart problems are a leading cause of death for people with diabetes. So, even though your main concern may be to control your blood glucose levels, it is also important to manage the heart health factors listed above. Even if you don’t have heart disease now, the study shows that if you have diabetes, you still have a high risk of heart problems. In addition to seeing your healthcare provider, there are a [...]]]>
Do you know how much sugar you eat and drink every day? You may be getting a lot more than you think. Sugar is often added to sauces, dressings and soups, in addition to baked goods, candies, sodas, ice cream and alcoholic drinks. According to the World Health Organization’s new nutrition guidelines, you should have no more than 12 teaspoons of added sugar each day to avoid obesity and tooth decay. On average, the researchers at the WHO say that you should not get more than 10% of your daily calories from added sugar. For most Americans and Europeans, this means slashing sugar intake by about two thirds. In a 2,000 calorie meal plan, you should aim for less than 200 calories from added sugar. However, the experts say that sugars from whole, unprocessed foods don’t count. These foods include: Milk Fruits (whole, not juice) Vegetables Starches like potatoes Whole grains When making changes to your meal plan, however, the researchers warn that going too low may not be best for your health. In an earlier version of the new guidelines, the WHO thought about making the target 5% instead of 10%. But, they said, there is no good evidence [...]]]>
Whether you have type 1, type 2, or prediabetes, you are at a high risk for a variety of complications. Some of the most serious complications affect your brain, and include dementia, Alzheimer’s disease, and a general loss of important functions like memory and motor skills. That’s why researchers are always looking for ways you can keep your brain healthy throughout your life. Recently, a team of scientists at the Boston University School of Medicine published a study showing that people who are active and physically fit in their 40s have a better chance of good brain function in their 60s. The team looked at over 1,200 people, who had an average age of 41 at the start of the study. They were put through fitness tests in their 40s, and then had their brains and brain functions measured when they were in their 60s. Those who had lower fitness levels (higher blood pressure after less exercise) went on to have smaller brains and poorer function 20 years later. This means that the subjects who were more fit had a lower risk of Alzheimer’s, and did better on mental health tests. The researchers pointed out, however, that this type [...]]]>