health education | wellness

Category: Metabolic Syndrome

  • Unlock the Amazing Health Benefits of Walking Daily

    Unlock the Amazing Health Benefits of Walking Daily

    The Health Benefits of Walking Daily

    Walking is a great form of exercise and can provide many health benefits. It can help you lose weight, improve your overall health, and reduce your risk of developing serious medical conditions. Walking is an accessible, affordable, and low-impact exercise that has many short- and long-term benefits.  In the article, we will delve into the mental and physical benefits of regular walking as well as how to can get this habit started.

    Mental Health Benefits of Walking Daily

    Regular walking is a simple way to improve your mental health. Here are some of the benefits: 

    • Stress Relief: It helps to relieve stress and tension in the body. When you are feeling stressed, take a walk outdoors and take in the fresh air. This can help you to relax and clear your mind. 
    • Boosts Mood: It has been shown to boost mood and reduce symptoms of depression and anxiety. When you walk, your body releases endorphins, chemicals that make you feel good. This can help to lift your mood and improve your overall outlook on life. 
    • Improved Focus: It can improve your concentration and focus. Taking a walk can help you to reset your mind and break away from any distractions. This can help you to stay focused and productive. 
    • Improved Sleep: Taking a walk during the day can help to improve your sleep quality. Walking increases your body temperature and when it drops at night, it can help you to relax and fall asleep more easily. 
    • Improved Self-Confidence: Walking like other forms of exercise can help to boost your confidence levels

    Physical Health Benefits of Walking Daily

    Walking is a great way to stay in shape and improve your physical health. Here are just a few of the physical health benefits: 

    • Improved Cardiovascular Health: Walking is great for your heart health. Regular walking helps reduce the risk of heart disease, stroke, high blood pressure, and high cholesterol. 
    • Stronger Bones: It helps to strengthen the bones and joints. This helps to reduce the risk of osteoporosis and other bone diseases. 
    • Weight Loss: It is an excellent way to lose weight. It helps to burn calories and boosts your metabolism by getting your heart rate in the fat-burning zone. 
    • Improved Posture: When you walk with an engaged “core”, it helps to strengthen your core muscles and improve your posture. This can help to reduce back pain and other aches and pains. 
    • Reduced Risk of Diabetes: Walking especially after eating a meal helps to regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
    • Improved Digestion: It helps to stimulate the digestive system and improve digestion.
    • Reduced Risk of Injury: It helps to build muscle and reduce the risk of injury. 

    Tips for Incorporating Walking Into Your Regular Routine 

    Walking can be an enjoyable activity and a great way to get some fresh air.  Making a commitment to walk regularly is an important part of staying healthy and maintaining a healthy weight. Here are some things you can do to get started.

    • Schedule a Walk: Making time to get those steps can be difficult if you have a busy schedule. To ensure that you make time for a walk, schedule it into your day like you would any other appointment or meeting. Consider waking up a little bit earlier and taking a walk before breakfast or schedule a long walk during your lunch break. 
    • Change Up Your Route: When you’re walking the same route every day, it can get boring. To keep things interesting, switch up your route and explore new areas. 
    • Listen to Music or Podcasts: Listening to music or podcasts can make your strolls more enjoyable and help pass the time. Consider downloading some new songs or podcasts to listen to. 
    • Join a Walking Group: If you’re struggling to stay motivated, joining a walking group can be a great way to stay on track. Find a local walking group or start your own and make walking a social activity. 
    • Keep Track of Your Progress: Tracking your progress is a great way to stay motivated and motivated. Consider using a fitness tracker to monitor your progress and set goals to help you stay on track. 
    • Incorporate Interval Training: Interval training is a great way to get your heart rate up and improve your overall fitness. Consider adding intervals to your walk by alternating periods of walking and jogging. 
    • Add Weights: Adding weights to your walk can increase the intensity and help you burn more calories.
    • Choose the Right Footwear: The right footwear is essential for a comfortable and safe walk. Invest in a good pair of walking shoes and replace them when needed.

    Take Advantage of the Health Benefits of Walking Daily

    Walking is an effective form of exercise that can be done by people of all ages and fitness levels. It is an easy, low-impact activity that can be done almost anywhere.  Start small and build up your walking routine over time. Instead, try to make it more interesting. Listen to music, take a different route each time, or try a different terrain. You can also set walking goals for yourself, such as increasing your speed or distance.  With a little dedication, you’ll soon be on your way to enjoying all the benefits that come with regular physical activity. So take a step in the right direction and make walking a regular part of your daily routine.

    References:

    Psychological Benefits of Walking through Forest Areas

    \Benefits of walking for obese women in the prevention of bone and joint disorders

    The Urban Built Environment, Walking and Mental Health Outcomes Among Older Adults: A Pilot Study

  • Apple Cider Vinegar, real benefits vs hype

    Apple Cider Vinegar, real benefits vs hype

    Apple cider vinegar (ACV) has been touted for various health ailments from dandruff to diabetes to high cholesterol. Before you jump on the bandwagon it is important to understand how apple cider vinegar works, its benefits, and its risks.

    Apple cider vinegar
    Image by Jenny Bayon from Pixabay

    Apple cider vinegar is made by crushing and fermenting the apples. The sugars in the apples first turn into alcohol. Then, there is a second fermentation process when the alcohol is fermented into vinegar.  The second fermentation is done by a type of bacteria called acetobacter. The second fermentation process produces acetic acid.

    Vinegar contains anywhere from 5 to 20 % acetic acid.

    Many brands of natural apple cider vinegar boast that they still have live and active cultures or “the mother” in the bottle.  The live cultures look like the cloudy material in the bottle. While there has not been any research on the benefits of these cultures, many other fermented foods like yogurt, miso, and sauerkraut have been shown to have health benefits.

    Many brands of natural apple cider vinegar boast that they still have live and active cultures or “the mother” in the bottle.  The live cultures look like the cloudy material in the bottle. While there has not been any research on the benefits of these cultures, many other fermented foods like yogurt, miso, and sauerkraut have been shown to have health benefits.

    The specific mechanism of apple cider vinegar has yet to be completely understood. Like many other natural foods, it probably works on many pathways, not just one.  Vinegar increases the dilation of arteries. Research has also revealed that it decreased post-meal rises in glucose and insulin (which is a good thing). Insulin is an inflammatory hormone and has been linked to weight gain.

    There is published literature that shows that apple cider vinegar can help with the following.

    • Diabetes – decreased the HBA1C (a measure of your blood glucose level for 3 months)
    • Metabolic syndrome – improves insulin sensitivity (which means your pancreas does not have to secrete as much insulin)
    • Atherosclerosclerosis – decreases oxidized LDL (an inflammatory type of cholesterol)
    • Obesity – decreases abdominal visceral fat (which is the dangerous fat around the organs)

    While there are definite and documented benefits of apple cider vinegar. There have also been associated risks.  Some of the common risks include heartburn, esophagitis, loss of tooth enamel, and a worsening of diabetic gastroparesis.

    Nevertheless, many experts feel that the benefits of apple cider vinegar outweigh the risks. Here are a few things you should do to limit the risks of apple cider vinegar while enjoying its health benefits.

    1. Check with your doctor to make sure apple cider vinegar is okay for you. This is especially important to do if you have diabetes or reflux.
    1. Do not take more than 1 tablespoon or 15 ml of apple cider vinegar a day.  Also, dilute this with water when you drink it.
    1. Take apple cider vinegar 30 minutes before your meal.
    1. Rinse your mouth after taking apple cider vinegar to minimize any damage to your dental enamel.
    1. Do not sip apple cider vinegar throughout the day. This can be an acidic drink so it is better to have it once a day rather than throughout the day.

    References:

    J Prosthodont. 2015 Jun;24(4):296-302. doi: 10.1111/jopr.12207. Epub 2014 Sep 14.Antifungal Activity of Apple Cider Vinegar on Candida Species Involved in Denture Stomatitis.Mota AC1, de Castro RD1, de Araújo Oliveira J1, de Oliveira Lima E1.

    J Evid Based Integr Med. 2018; 23: 2156587217753004.Published online 2018 May 14. doi:  10.1177/2156587217753004 PMCID:PMC5954571 PMID: 29756472; Diabetes Control: Is Vinegar a Promising Candidate to Help Achieve Targets? Fahad Javaid Siddiqui, MSc, Pryseley Nkouibert Assam, PhD, Nurun Nisa de Souza, MPH, Rehena Sultana, MSc, Rinkoo Dalan, FRCP and Edwin Shih-Yen Chan, PhD

    Journal of Medicinal Food Vol. 21, No. 1, Apple Cider Vinegar Attenuates Oxidative Stress and Reduces the Risk of Obesity in High-Fat-Fed Male Wistar Rats, Ben Hmad Halima, Gara Sonia, Khlifi Sarra, Ben Jemaa Houda, Ben Slama Fethi, and Aouidet Abdallah, Published Online:1 Jan 2018https://doi.org/10.1089/jmf.2017.0039

    Biosci Biotechnol Biochem. 2009 Aug;73(8):1837-43. Epub 2009 Aug 7.Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.Kondo T1, Kishi M, Fushimi T, Ugajin S, Kaga T.

    Sci Rep. 2017 Jul 27;7(1):6664. doi: 10.1038/s41598-017-06235-7.Anti-obesity and anti-inflammatory effects of synthetic acetic acid vinegar and Nipa vinegar on high-fat-diet-induced obese mice.Beh BK, Mohamad NE, Yeap SK, Ky H, Boo SY, Chua JYH, Tan SW, Ho WY, Sharifuddin SA, Long K, Alitheen NB.

    Pharm Biol. 2017 Dec;55(1):43-52. Epub 2016 Sep 5.Fruit vinegars attenuate cardiac injury via anti-inflammatory and anti-adiposity actions in high-fat diet-induced obese rats.Bounihi A, Bitam A, Bouazza A, Yargui L, Koceir EA.

    Pharm Biol. 2016;54(2):260-5. doi: 10.3109/13880209.2015.1031910. Epub 2015 Apr 8.Effect of fruit vinegars on liver damage and oxidative stress in high-fat-fed rats.Bouazza A, Bitam A, Amiali M, Bounihi A, Yargui L, Koceir EA.

    Mol Nutr Food Res. 2016 Aug;60(8):1837-49. doi: 10.1002/mnfr.201600121. Epub 2016 Jun 27. Vinegar as a functional ingredient to improve postprandial glycemic control-human intervention findings and molecular mechanisms.Lim J, Henry CJ, Haldar S.

  • Is Metformin Good or Bad?

    Is Metformin Good or Bad?

    Metformin is one of the most commonly prescribed drugs in the United States. Doctors prescribe it for many different conditions including diabetes, pre-diabetes and polycystic ovary syndrome. Up to one-third of adults over the age of 50 are now taking this medication. There are plenty of benefits as well as potential side effects. In this article, we are going to discuss the benefits and risks with this drug and answer the question, Is metformin is good or bad?

    Here’s what you need to know.

    An overview

    This is one of the most interesting drugs available today. It is not just for treating diabetes, it has been shown in studies to be cardioprotective and beneficial in the presence of stable congestive heart failure. It also has the potential to become a potent anti-cancer treatment that can be used to both prevent and treat cancer. 

    Marketed under the brand name “Glucophage,” Metformin is the first-line treatment for type 2 diabetes, particularly in obese patients. It is also employed in the treatment of Polycystic Ovarian Syndrome. This medication aids in the control of blood sugar levels in people with type 2 diabetes. It does so in many ways, including:

    • Reducing the amount of sugar absorbed by your body from food 
    • Lowering the amount of sugar produced by your liver
    • Increasing your body’s response to the insulin that it naturally produces

    The Origin of Metformin

    The Origin of Metformin

    French lilac (Galega officinalis) was used by healers in medieval Europe to treat a variety of symptoms, including some that could have been caused by type 2 diabetes. By the 17th century, doctors were recognizing diabetes and treating it with plant extracts. 

    It was first synthesized in the 1920s using compounds derived from French lilac. In rabbits, the drug was found to lower blood sugar levels. Glucophage is a brand name that means “glucose eater”. It took until 1994 for the FDA to approve its use in the treatment of type 2 diabetes in the United States. It may now be the most widely used diabetes medication on the planet.

    The Good and the Bad (side effects) of Metformin

    The Good 

    Metformin aids in the regulation of blood sugar levels. It is the first-line treatment for type 2 diabetes in patients aged 10 and above. Controlling high blood sugar levels can help prevent kidney damage, blindness, nerve problems, limb loss, and sexual function issues. Diabetes control may also reduce your risk of having a heart attack or stroke. This medication can help to reduce these side effects of diabetes. Metformin works by restoring your body’s proper response to the insulin it produces naturally. It also reduces the amount of sugar produced by your liver and absorbed by your stomach/intestines. 

    Metformin lowers blood sugar levels by improving your body’s insulin response. It is typically prescribed for diabetes when diet and exercise alone have failed to control blood sugar levels. Because of insulin resistance, the liver believes there isn’t enough glucose in the cells and produces glucose to compensate. Metformin stops the liver from making glucose. It can also improve the way the muscles use insulin. This is referred to as increasing insulin sensitivity. Metformin (at full dose) can reduce A1C levels by up to 2% over a three-month period by combining these two actions.

    Is metformin good or bad? – It is one of the first line drugs for treating type 2 diabetes.

    It has other positive effects in the body and has been shown to improve total cholesterol and LDL cholesterol  numbers. The drug usually causes weight loss in overweight individuals. 

    Clinical trials have found that metformin can help with a variety of cancers. It prevents the growth of tumor cells, survival, and metastasis while also altering the tumor microenvironment to suppress cancer development. 

    It also has piqued some interest as an anti-aging drug and remains one of the least expensive prescription drugs on the market. 

    The Bad (Side Effects)

    While Metformin is a good drug, it is not without fault. Just like most drugs, it also has side effects. It is well-known for causing stomach discomfort, diarrhea, nausea, and bloating in some patients. Most often, these side effects tend to resolve after a few weeks.  Is metformin good or bad? – There are a few more serious concerns with this drug.

    Lactic acidosis

    Lactic acidosis is a rare but serious condition that can occur when taking metformin. Lactic acidosis symptoms include muscle pain and cramping, fast and shallow breathing, stomach pain, and unusual sleepiness. 

    Lactic acidosis due to metformin is linked to kidney dysfunction. Individuals taking metformin should have their kidney function (also known as serum creatinine) tested at least once a year to ensure that metformin is still the right medication. Metformin is not advised if your kidney function has deteriorated to a certain level. This is also why this medication should not be taken on the same day as or within 48 hours of a contrast dye imaging study.

    Vitamin B12 deficiency

    The exact mechanism by which metformin reduces B12 levels is unknown, but there is an increased risk of B12 deficiency in those who have been taking a high dose of metformin for several years. A lack of B12 causes neurological symptoms such as numbness and tingling. The tricky part here is that diabetes can cause these symptoms. B12 levels are easy to check on laboratory testing. It’s usually safe to take an over-the-counter B12 supplement even if you don’t have a lab value to prove you’re deficient. If you’ve been taking this drug for three years or more, ask your doctor what he or she thinks about adding B12 to your medication regimen.

    Life extension?

    There was mention of taking metformin for life extension. This does have serious concerns. There has not been detailed research to support this claim. Moreover, some researchers have shown that metformin started later if life shortened one’s life span.

    Is metformin good or bad? – There is not enough evidence to support taking metformin solely for life extension.

    Will metformin aid in weight loss?

    The majority of metformin users have type 2 diabetes and need to lose weight, but it should not be used solely for weight loss. Maintaining a healthy diet and regular exercise is the best way for anyone to lose weight. 

    Metformin use has been linked to weight loss in studies, but results vary. In some studies, patients lost 4 to 6.5 pounds (lbs.), whereas in others, they lost only about 2 lbs. Weight loss, even if only slight, appears to be the norm, in contrast to the weight gain that frequently occurs with insulin or sulfonylurea treatment. 

    In general, while it is a useful drug for controlling blood sugar in diabetes, weight loss due to metformin is unlikely to be sufficient. For type 2 diabetes weight control, individuals should follow a healthy diet and engage in regular exercise.

    In conclusion – Is metformin good or bad?

    Metformin is a widely used clinical drug that provides numerous benefits via various signaling pathways. The most notable property of metformin is its ability to prevent hyperglycemia. While it has many other benefits, this drug is not without risk and should be used under the direction of a physician. Metformin also should not be used for “off-label” uses such as life extension. As long as people are cautious about side effects and complications, it can be a powerful treatment for diabetes.  

    References:

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552828/

    https://care.diabetesjournals.org/content/37/7/1786

    https://www.metabolismjournal.com/article/S0026-0495(15)00306-6/fulltext

    https://pubmed.ncbi.nlm.nih.gov/15189360/

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772077/

    https://www.everydayhealth.com/type-2-diabetes/metformin-health-benefits-why-they-likely-go-beyond-type-2-diabetes/

  • Are you at risk for insulin resistance and why you should care

    Are you at risk for insulin resistance and why you should care

    Insulin resistance effects more people than you think. In fact, obesity and insulin resistance are closely connected. This is a summary of a well-rounded video by the respected lipidologist, Dr.Tara Dall.

    Synopsis and Key points:

    Metabolic syndrome, insulin resistance and prediabetes are the same thing.

    • This video is a great explanation of how insulin should work. After a meal, insulin is secreted by pancreas in response to high blood sugars in the blood stream and brings the blood sugar level back to normal.
    • With metabolic syndrome, the cells are resistance to insulin so the pancreas secrete more insulin to bring the blood sugar levels back to normal
    • The mechanism of action of insulin is to bring glucose transporters located inside the cells to the surface. This is the way glucose enters the cells.

    Insulin is a very inflammatory protein and causes weight gain especially around the belly.

    Interesting.

    • Dr.Dall states that if you exercise 60 to 90 minutes a day you can overcome insulin resistance
    • If the pancreas secretes too much insulin, your blood sugar drops and you crave simple carbohydrates such as white bread and processed foods

    Dietary Recommendations

    A low sugar and reduced carb diet is more beneficial for insulin resistance.  The key point is that you want a reduced carbohydrate diet not a no or very low carbohydrate diet.

    Once insulin resistance is corrected people start to lose weight.

    Dr. Dall is a renowned lipidologist. She has deep knowledge in cardiac primary prevention and is a diplomate of the American Board of Clinical Lipidology. She is considered an expert on advanced lipoprotein testing and especially the role it plays in early detection of insulin resistance and cardiovascular risk. She has lectures to numerous physicians on lipidology and cardiometabolic disease.You can learn more about her work on her website, http://www.taradall.com

    This video is from a presentation she gave to GE employees  and was found on YouTube.

  • Insulin Resistance (aka Metabolic Syndrome) – What is it and What Can You Do About It?

    Insulin Resistance (aka Metabolic Syndrome) – What is it and What Can You Do About It?

    A simple 5 steps approach to insulin resistance

    (updated Feb 2023)

    Metabolic syndrome or insulin resistance affects up to 80 million people in the United States. In most cases, patients are not even aware that they are sick, which can lead to more significant issues in the future. It is important to know what this condition is and what to do if you have it.

    What is Insulin?

    Insulin is a hormone created in the pancreas. It helps to maintain the regulation of your blood sugar. It makes sure your body’s cells absorb glucose and use it for energy. In simple words, glucose is used as “fuel” for your body’s activities and insulin delivers the “fuel” inside the cell.
    After each meal, the digestive tract turns carbohydrates (sugars found in a majority of foods) into glucose. Once the carbs are broken down into glucose, they enter the bloodstream, and this is where insulin takes the stage. When insulin is working correctly, it prevents your blood sugar levels from getting too high (or too low as we will explain in a future post).

    What is Insulin Resistance?

    Insulin resistance occurs when the muscle and liver cells have too much lipid or fat deposits.  This makes it difficult for glucose to enter the cells. This further leads to the pancreas putting out more and more insulin. Eventually, the cells stop responding to insulin and resistance occurs. One of the most common consequences of this problem is diabetes.

    The main indicators of insulin resistance are elevated blood sugar levels and elevated triglycerides. However, these are only symptoms, not the actual cause of the problem. The cause is elevated insulin which hasn’t been checked or treated over decades. Elevated insulin is caused by high saturated fat and simple carbohydrate intake,  physical inactivity, a stressful lifestyle, and environmental toxins.

    What to do About Insulin Resistance?

    insulin resistance

    There are a number of things you can do to keep insulin resistance in check. For the most part, this involves you keeping control of your diet and making sure to eat the right things at the right times.

    Luckily, there is a way to reverse this condition, and it consists of 5 easy steps :

    Balance your diet

    A balanced diet results in weight loss, but it also prevents insulin resistance. Choosing healthy foods and avoiding simple carbohydrates is the first step you should take.   Make sure that your diet contains a healthy amount of fiber and essential fatty acids. Forget about white bread and choose whole grain foods such as brown rice, whole wheat bread, oatmeal, quinoa, and millet. Take the skin off the turkey and chicken and choose fresh meat instead of heavily processed products. Stop drinking soda or other sugary beverages that will spike your blood sugar. Drink water instead. Don’t fry your food: eat grilled or baked dishes. Eat smaller meal portions and limit snacking.

    Don’t eat after 8 pm and give your pancreas a rest.

    Exercise

    Exercise is crucial for improving insulin sensitivity. It improves sugar levels by helping reduce central body fat. Regular exercise will prevent insulin resistance and reduce the risk of many other conditions. Make sure that you are exercising on a regular basis to help control your insulin level, regulate metabolic function, and ensure a proper hormonal balance in the body
    The optimal level of exercise for preventing diabetes is walking 30 minutes a day. Take a 20-minute walk after each meal and you will reduce your blood sugar significantly.

    Use nutritional supplements

    Using nutritional supplements might be helpful in preventing insulin resistance. There is a number of different supplements you can use, including multivitamins and minerals; calcium, magnesium, and vitamin D; fish oil; chromium; antioxidants; B-complex vitamins; biotin; cinnamon. This should be done with the guidance of a medical doctor because supplements may not be helpful in all cases and could be harmful.

    Reduce stress

    When it comes to blood sugar imbalances, the levels of stress play a significant role. Stress triggers insulin resistance, increases inflammation, and causes weight gain around the middle. It can ultimately lead to diabetes.

    Include relaxation practices in your everyday life. Use well-known methods such as yoga, hot baths, massage, progressive muscle relaxation, and deep breathing.

    Make sure you get adequate sleep. Sleep is extremely restorative and a necessity for optimal health.

    If necessary, use medications

    There are several classes of medications that may be helpful for preventing insulin resistance: glp-1 receptor agonists, SGLT-2 inhibitors, biguanides, thiazolidinedione drugs, and alpha-glucosidase inhibitors. Each of these classes has its own effects. Talk to your doctor and let him or her choose the perfect combination for your condition.

    If you suspect that you may have insulin resistance, talk to your doctor. He or she can administer the right tests to see if you have any of the characteristic medical issues that can come with it.