Metabolic – Wellness. Balance. You.

Improve Your Insulin Sensitivity Naturally

wby-admin — Wed, 27 Dec 2023 21:52:01 +0000

Insulin resistance can be difficult to detect without medical tests. However, its effects can be dangerous if left unchecked. Let’s take a look at the risks and symptoms of insulin resistance, plus 10 preventative measures you can take to reduce your risks of insulin resistance and increase your insulin sensitivity.

What Is Insulin Resistance?

Insulin is a hormone produced by the pancreas that allows blood cells to absorb and use glucose. When a person experiences insulin resistance, their cells are unable to use insulin effectively. Consistently high levels of glucose develop, which can lead to prediabetes or type 2 diabetes if left untreated.

To prevent insulin resistance and its progression to diabetes, you must increase your insulin sensitivity. Insulin sensitivity means that your cells respond well to insulin—the opposite of resistance.

What Are The Symptoms of Insulin Resistance?

Insulin resistance is difficult to detect without medical testing, as symptoms don’t usually present until the condition has developed into diabetes. The CDC has reported that over 85% of people with prediabetes do not know they have it. That’s unfortunate since lifestyle changes can reverse the development of diabetes.

High insulin and blood sugar levels are the hallmark symptoms of insulin resistance. Your health practitioner can use several methods to measure your blood sugar and insulin levels, such as an HOMA-IR test. Waist measurements over 40 inches for men and 35 for women can also indicate insulin resistance.

In addition, some links have been drawn between insulin resistance and other health conditions like Polycystic Ovary Syndrome (PCOS). There is often an overlap between PCOS and insulin resistance. The symptoms of PCOS include irregular menstruation, infertility, and painful periods.

Hormone Testing for Insulin Resistance

Hormone testing plays a significant role in detecting insulin resistance by assessing various hormones related to glucose metabolism and insulin function. Here’s how hormone testing aids in its detection:

Insulin Levels: Testing for insulin levels directly helps identify insulin resistance. Elevated insulin levels, especially when accompanied by high blood sugar, suggest that the body is producing more insulin to compensate for cells’ reduced sensitivity to it.
Glucose Levels: Hormone testing often includes measuring fasting blood glucose levels. Elevated fasting glucose levels can indicate insulin resistance, as cells are not efficiently taking up glucose despite increased insulin levels.
HbA1c: This test measures average blood sugar levels over several months. Higher HbA1c levels suggest prolonged elevation of blood glucose, indicating potential insulin resistance.
C-peptide Levels: C-peptide is a byproduct of insulin production. Elevated levels may indicate increased insulin production in response to insulin resistance.
Other Hormones: Hormones like cortisol (related to stress) and adiponectin (linked to fat cells and insulin sensitivity) might also be evaluated as their imbalances can contribute to insulin resistance.

Combining these tests helps paint a comprehensive picture of how the body is handling glucose and insulin. Results showing high insulin levels alongside elevated blood sugar or other markers suggest the presence of insulin resistance, prompting further evaluation and interventions to manage this condition. Early detection through hormone testing allows for timely interventions such as lifestyle changes, dietary modifications, and, if necessary, medical treatments to prevent complications associated with insulin resistance, such as type 2 diabetes and cardiovascular issues.

How To Prevent Insulin Resistance

There are numerous natural and science-backed ways you can increase your insulin sensitivity:

1 – Sleep more

Getting enough rest is important for your health in many ways. A lack of good sleep has been linked to reduced insulin sensitivity, so be sure to catch up on your zzz’s.

2 – Fit movement into your day

Regular physical activity is a major key to increasing insulin sensitivity. Exercise will move sugar into the muscles for storage and promote insulin sensitivity immediately. This can also help keep off excess weight, which is another risk factor for insulin resistance.

3 – Reduce stress

Recurrent stress keeps hormone levels high and increases blood sugar. Stress also makes the body more insulin-resistant.

Meditation, regular exercise, and other stress-reduction techniques like conscious breathing will help lower your stress and increase your insulin sensitivity.

4 – Choose your drinks carefully

Even seemingly “healthy” drinks like kombucha can be loaded with sugar. Limit alcohol including beer, spirits, and wine, especially pre-made cocktails with added sugar.

Hydrate well with water, at least 2 L a day, and choose herbal or green tea which has been linked to improved sensitivity.

5 – Eat more fiber

Studies have found strong links between fiber intake and insulin sensitivity. Incorporate fiber-rich foods into your diet such as legumes, oatmeal, fruits, and vegetables.

6 – Add high-antioxidant foods to your diet

A diet that includes a variety of plants is highly beneficial for health. The antioxidants in brightly colored produce prevent inflammation in the body and boost insulin sensitivity. However, be sure not to eat too much fruit at once, as many types of fruit are high in sugar.

7 – Reduce carb intake

Carbohydrates are the primary stimulus of rising insulin levels. High-carb diets tend to lead to blood sugar spikes. Spread out your carb intake throughout the day to prevent this, eating smaller portions at regular intervals.

8 – Supplement wisely

In addition to a well-rounded diet, certain supplements can help increase insulin sensitivity. Magnesium, chromium, berberine, and resveratrol have all been studied for their effects on insulin, with positive results.

9 – Cut back on processed sugar

The two major processed sugars are high-fructose corn syrup and sucrose. These are different from the natural sugars found in nutrient-dense foods like fruits and vegetables. Many studies have found that high doses of fructose and sucrose increase insulin resistance. It is best to avoid candy, sugary beverages, cakes, and cookies.

10 – Cook with herbs and spices

The medicinal properties of herbs and spices have shown good potential for increasing insulin sensitivity. Cinnamon, ginger, and garlic are popular and flavorful ingredients that have been shown to increase insulin sensitivity.

If you’d like to learn more about developing lifestyle habits for healthy insulin levels, don’t hesitate to reach out. Together, we can assess your symptoms and develop a tailored plan for your wellness.

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Healthy Holidays, Happy You

wby-admin — Mon, 04 Dec 2023 22:32:37 +0000

The holidays are a busy time of year, and because of that, we all tend to change our typical schedules. With ample opportunities to eat sugary, festive foods and skip workouts for holiday activities, maintaining a healthy routine can sometimes be challenging!

While many struggle to find balance during this season, it is entirely possible to enjoy the festivities while also maintaining your goals.

Here are some simple strategies that will help keep you on track so that you can enjoy a happy and healthy holiday season.

Mindful Nutrition During The Holidays

From family dinners to cocktail parties, eating healthy during the holidays can be overwhelming. A key component to staying on track amidst all the temptation is to be mindful of your eating and your attitude toward food.

Here’s what mindful holiday eating can look like:

Don’t skip meals. It is not wise to restrict your calories in preparation for a big holiday dinner. Nourish your body with a balanced breakfast and lunch, just as you would any day. Not eating enough during the day will cause blood sugar dysregulation and only make you more likely to binge at dinner. Rather than showing up to dinner starving and making a beeline for the cheese board, eat your regular meals beforehand– you’ll be able to make smarter choices and enjoy your food, too!
Stay well hydrated. With all the hustle and bustle of the holidays, we can easily forget to drink enough water. Make it your goal this December to always have a water bottle by your side to support your health. Hydration makes us feel more full, preventing overeating. It also aids in digestion, mood, focus, and energy levels. If you’re celebrating with an alcoholic drink or two this year, water will help offset the dehydrating effects of alcohol. It’s recommended to have a full glass of water in between every alcoholic beverage.
Prioritize fruits & veggies. Rather than focusing on all the things you can’t have, fill your plate with an abundance of nutrient-dense foods like fresh seasonal vegetables, colorful fruits, and lean proteins. When you prioritize foods that leave you satiated and meet your nutritional needs, the occasional indulgence is possible, because you won’t feel the need to overeat the less healthy options.
Plan your meals thoughtfully. Planning your meals is a great tool to have under your belt this holiday season. It can help you to consistently make good nutritional choices and stay on track with your goals. Plus, planning your meals ahead of time avoids food waste, and saves time and money!
Support your health with supplements. Between changes in temperatures, traveling, sleep and routine disruptions, and nutritional challenges, the holidays can be hard on our immune systems. I recommend supplementing with high-quality vitamins & minerals to be sure your body is getting all the nutrients it needs. With sunlight levels dropping, vitamin D is an excellent supplement to support your hormone balance, mood, and bone health. Additionally, magnesium, omega 3s, and probiotics are beneficial supplements year-round. As always, speak with a healthcare provider before taking any new supplementation – I can help if you need personalized guidance!

Staying Active And Energized

As your calendar fills up with holiday parties and events, fitting in exercise can seem impossible. Even if you don’t exercise as much as you would the rest of the year, getting some form of activity daily will still benefit your overall physical and mental health.

Here are some tips for staying fit amid the festivities:

Pre-plan your workouts. Rather than trying to squeeze workouts in at the end of a busy day, plan them out ahead of time. Even if the plan changes, you’ll be more likely to follow through with a workout you’ve already committed to in your calendar. Try to plan for simple, low-maintenance workouts that require little equipment – maybe a 10-minute body-weight routine or a light jog. This way, if you’re traveling or staying with relatives, you know that you can get your exercise in without having to find a nearby gym.
Make it an activity. The holidays are a time to spend time with your friends and family. Rather than gathering around the TV, try to get outside together. You can catch up during a nature walk or make new memories by trying an exercise class.
Move, move, move! Even if you have less time for your regular workouts, simply staying active and moving is key. Little things like taking the stairs, parking further away, or cleaning the house can go a long way. Put on some festive music and get moving!

Finding Balance

Maintaining a good balance between work, life, family and other commitments is crucial for mental well-being during the busy holiday season. Remember that if you don’t take care of yourself, you won’t be able to give your energy to others!

Here are a few ideas for taking care of you:

Maintain a healthy and consistent bedtime routine. Being well-rested is one of the best gifts you can give yourself (and those around you!). Try to reduce your screen time and caffeine/sugar intake in the hours before bed. Sleeping in a cool, clean, and dark room is also beneficial for restful sleep.
Set healthy boundaries. Repeat after me: It is OK to say no to an event or party if it means saying yes to your health! While we all want to please our friends and families remember not to stretch yourself too thin this year.
Practice mindfulness and gratitude. The holidays don’t always bring joy – sometimes they come along with feelings of guilt, loneliness, and stress. Shifting your mindset to gratitude can help mitigate some of these feelings when they come up. Enjoy the meals you get to eat and the company you get to keep. I recommend journaling or keeping a gratitude journal, which has been shown to greatly reduce stress levels. You may even find you carry this practice into the New Year!

I hope these tips will help you enjoy the holiday season happily and healthily. While it can be challenging at times, taking care of your health is a must for enjoying the festivities fully. If you have questions or would like more personalized tips on feeling your best this season or even into the New Year, feel free to reach out!

Sources

Zendegui, E., West, J., & Zandberg, L. (2014). Binge Eating Frequency and Regular Eating Adherence: The Role of Eating Pattern in Cognitive Behavioral Guided Self-Help. Eat Behav., 15(2), 241-3. https://pubmed.ncbi.nlm.nih.gov/24854811/
The importance of hydration | News | Harvard T.H. Chan School of Public Health. (2017, September 28). Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/
The Effects of Dehydration, Moderate Alcohol Consumption, and Rehydration on Cognitive Functions. (2013). Alcohol, 47(3), 203-13. https://pubmed.ncbi.nlm.nih.gov/23352231/
Roe, L., Meengs, J., & Rolls, B. (2012). Salad and Satiety: The Effect of Timing of Salad Consumption on Meal Energy Intake. Appetite, 58(1), 242-248. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264798/
Landsdowne, A. T., & Provost, S. C. (1998). Vitamin D3 Enhances Mood in Healthy Subjects During Winter. Psychopharmacolgy, 135(4), 319-23. https://pubmed.ncbi.nlm.nih.gov/9539254/
Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of Thermal Environment on Sleep and Circadian Rhythm. J Physiol Anthropol., 31(1), 14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/
Cunha, L., Pellanda, L., & Reppold, C. (2019). Positive Psychology and Gratitude Interventions: A Randomized Clinical Tria. Frontiers in Psychology, 10. https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00584/full

What Is Metabolic Syndrome? 5 Factors Of The Condition, Who Gets It, And How It Can Be Prevented

wby-admin — Tue, 19 Feb 2019 00:36:59 +0000

Metabolic syndrome is an umbrella term used to describe a group of factors that raise the risk of cardiovascular disease and type 2 diabetes. It’s estimated that almost a quarter of adult Americans have metabolic syndrome. It’s linked to unhealthy lifestyle choices and certain genetic factors. But here’s the good news: you can bring metabolic syndrome under control by making certain lifestyle adjustments. In some cases, if lifestyle changes alone aren’t enough, medicines are used to treat the condition.

Metabolic syndrome is defined as having at least three of these five factors:

high blood pressure (130/85 mm/Hg and higher)
waist size of 40 inches and more in men and 35 inches and more in women
triglyceride levels of 150 mg/dL and higher
HDL (“good”) cholesterol levels lower than 40 mg/dL in men and 50 mg/dL in women
fasting glucose levels of 100 mg/dL or higher

As you can see, all of these factors are measurable. If you suspect you may have metabolic syndrome, your health care provider can measure your blood pressure and order blood cholesterol and blood sugar tests.

Risk factors for developing metabolic syndrome

Factors that put you at a higher risk of developing metabolic syndrome include the following:

having a close blood relative with metabolic syndrome, type 2 diabetes, or heart disease
being of African-American, Mexican-American, Asian, or Native American descent
older age
obesity
insulin resistance
lack of physical activity
having had gestational diabetes during pregnancy
having polycystic ovary syndrome (PCOS)

Prevention and treatment of metabolic syndrome

Treatment and prevention of metabolic syndrome lie in changing certain lifestyle aspects that cause the condition:

Eat a healthier diet. Exclude processed foods and trans fats from your diet, and limit saturated fats, sugar, and salt. health care providers recommend the DASH diet and Mediterranean diet for people who are at risk of metabolic syndrome or already have it.
Get more exercise. It’s easier said than done, but it is immensely beneficial in the long run. The goal is to exercise on most days of the week; the optimal amount is 150 minutes of moderate-intensity exercise weekly. If you have a pre-existing medical condition, ask your health care provider what amount and what type of exercise is safe for you. You don’t have to hit the gym every day right from the beginning – brisk walking when you have the time or cycling is great for the start. Make exercising your habit and gradually increase the amount of activity you get.
Lose weight in a healthy way. Weight loss as a result of healthy eating and exercise is much better for your overall health than crash dieting or weight-loss surgery.
Monitor your blood pressure, blood sugar, and blood cholesterol. If your health care provider has told you that you have metabolic syndrome or are at risk of developing it, ask him or her how often you need to have tests to monitor the success of your treatment and your own steps to improve it.
Don’t smoke. It’s not yet clear whether smoking increases blood pressure, but the habit is known to contribute to atherosclerosis (hardening of the arteries) which puts you at a higher risk of a heart attack and other cardiovascular events. If you don’t smoke, good for you! But if you do, ask your health care provider about ways to quit.

Your health care provider may prescribe medicines for a specific aspect of metabolic syndrome (e.g. ACE inhibitors for high blood pressure, or statins for high blood cholesterol). Your health care provider may also recommend taking small doses of aspirin to reduce the risk of a heart attack and stroke.

A Guide To Alcoholic Drinks For The Gluten-Free Dieter

wby-admin — Thu, 20 Apr 2017 09:25:25 +0000

When you’re eliminating gluten, it’s important to consider which alcoholic drinks you will incorporate into your diet.

You may not have considered how much gluten there is in alcohol yet, but it can really affect your exposure to gluten.

Any beverages made from wheat, barley, or rye contain gluten, as do malted alcoholic beverages made from barley, such as beer. However, it’s worth noting that other malted beverages, like wine coolers, may also present a problem. It’s important to make sure that before you drink an alcoholic beverage, you check the label to make sure it isn’t made from wheat, barley, or rye.

The good news is that many companies are coming up with ways to remove the gluten from their products so you can enjoy them. They bear the “gluten-free label.” But there’s even more good news.

Distilled beverages don’t contain gluten. Even if they’re made from grains that might include gluten, the distillation process removes impurities—and that includes gluten.

That leaves a wide range of spirits available to you if you have a gluten allergy or just want to remove gluten from your diet.

This means vodka, whiskey, tequila, bourbon and most other hard liquors are safe to drink. However, one thing you need to watch out for is added flavorings. If flavorings are added after the distillation process is complete and they contain gluten, you may have a problem on your hands.

Wines are generally safe as they’re made from fermented fruits rather than grains, meaning they don’t contain gluten. Champagne is also made from fermented fruit, so it falls into the same category as wines.

However, you should also take care to look and make sure that no flavors have been added to the wine that might contain gluten.

If you’re not sure whether or not a beverage is gluten-free, the best thing to do is to contact the manufacturer. The company that makes the drink will be able to tell you whether or not the finished product contains gluten.

If a manufacturer can’t answer you precisely, then you might be better off just leaving that product alone.

The bottom line? When you’re going gluten-free, you can still enjoy alcoholic beverages as long as you make sure to avoid products that contain gluten.

The good news? Alcohol and the gluten-free dieter don’t have to be mutually exclusive—there are plenty of gluten-free beverages to enjoy if you’re gluten-free!

The Connection Between Gluten, Weight Loss And Weight Gain

wby-admin — Thu, 20 Apr 2017 09:22:15 +0000

With all the news about gluten and gluten-free diets, you may be wondering if gluten intolerance might be behind your weight gain.

The answer is that, yes, if your body can’t process gluten, you may have many problems with weight gain, among others. However, weight gain isn’t as common as weight loss.

With gluten intolerance, your body has trouble absorbing the protein gluten found in wheat, barley, and rye. And as you continue to eat these foods, you may start to have a wide array of digestive problems – weight gain being one of them.

Gluten intolerance can also cause gas, cramping, bloating, diarrhea, and constipation. The symptoms you experience will be individual, so one of the best ways to discover whether or not you’re tolerant to gluten is to eliminate gluten from your diet and see if the symptoms subside.

Many people find that a gluten-free diet can promote weight loss and better digestive health. The main reason for this is that foods that are high in gluten also tend to be high in refined sugars, fats, and artificial ingredients.

However, if you continue to eat gluten and you have an intolerance, you could actually end up having problems with too much weight loss. This isn’t the kind that helps you shape up for summer – it’s the kind that sends you to the hospital and makes you very ill.

Gluten intolerance can make it impossible for your body to absorb nutrients from your food. Vitamin deficiencies can arise if your body isn’t able to absorb them from the food you eat. You might also develop inflammation in your gut and elsewhere in your body, which can lead to problems with autoimmune diseases.

Yes, gluten intolerance can also exacerbate problems such as diabetes, multiple sclerosis, arthritis, and other auto-immune disorders because it causes inflammation in your body. It can even cause a severe allergic reaction called celiac disease.

While weight loss is the more common than weight gain with gluten intolerance, if you’re overweight and switch to a gluten-free diet you’ll likely lose weight. You’ll definitely receive relief from digestive problems that are ailing you.

When you remove gluten from your diet, you’ll likely replace it with healthy fruits, vegetables, proteins, and other whole grains that are gluten-free. When you do this, you’ll likely lower your caloric intake and naturally have weight loss.

Many people find that a gluten-free diet helps with weight loss and also improves overall health. If you’ve wondered can a gluten intolerance lead to weight gain, you may want to try eating gluten-free to get the results you desire.

Inflammation And Your Immune System

wby-admin — Thu, 20 Apr 2017 09:00:09 +0000

The word inflammation comes from the Latin inflammare, to set on fire. In the context of our immune system, heat, redness, pain and swelling form as a reaction to either injury, or a perceived threat in the body.

If you’ve ever hit your thumb with a hammer, you can see how inflammation normally occurs. In terms of illness, such as colds and flu, the swollen glands and puffy eyes and nose that most of us experience in response to those viruses clearly show the immune system at work trying to banish the disease from the body.

However, in some cases, the immune system can get confused. Inflammation can cause the immune system to start attacking various parts of the body that it sees as a threat. In turn, that inflammation can lead to damage and leave you open to more illness and even disability.

Picture what happens when you hit your thumb or get a cold happening all over your body, all day, every day. What could the health consequences of persistent chronic inflammation be?

Inflammation has now been linked to many serious illnesses, including:

Heart disease
Diabetes
Various forms of cancer
Arthritis, especially rheumatoid arthritis (RA) and gout
Inflammatory bowel disease (IBD)
Thyroid conditions that can lead to hypothyroidism (slow thyroid), which can make sufferers gain even more weight

Rheumatoid arthritis (RA) is one example of the effects of inflammation in the body being clearly visible. With RA, the body attacks the tissue that lines the inside of your joints, known as the synovium. RA causes the synovium to thicken, causing swelling and pain around and inside your joints.

The synovium create synovial fluid, which helps lubricate your joints and keep them moving like a well-oiled machine. If the synovium are damaged, the joints are not lubricated properly, leading to pain, swelling and friction, which in turn leads to more pain. Due to the friction, the cartilage and bones can even become damaged if RA is not treated effectively. If you’ve ever seen someone with gnarled and twisted looking fingers and hands, you can clearly see the effects of RA on the body.

In Multiple Sclerosis (MS), the immune system starts to attack the myelin sheaths that protect our nerves. If these get damaged, it is like wires short-circuiting, leading to a range of symptoms all over the body, including:

Blurred or double vision
Trouble concentrating
Clumsiness
Lack of coordination and muscle strength
Loss of balance
Numbness or tingling in a foot, arm or leg

RA and MS are just two examples of the effects of inflammation. As we have said, most forms of arthritis, heart-related illness and cancers are linked to inflammation. There are many more illnesses in which inflammation has been discovered to play a key role.

Our immune system is therefore a delicately balanced system, with inflammation being a double-edged sword. On the one hand, it can be helpful in keeping germs under control so we do not get sick. On the other hand, if the immune system gets confused, inflammation will increase as the body starts to attack itself. Studies have shown that inflammation can affect almost every system in the body.

Fortunately, you can reduce inflammation by avoiding foods that trigger inflammation, steering clear of harsh chemicals, reducing your stress, stopping smoking, and exercising more. Focus on reducing inflammation and see what a difference it can make to your health.

Weight Loss And Your Immune System

wby-admin — Thu, 20 Apr 2017 08:41:48 +0000

If you are overweight or obese, you are not alone. But what you might not know is just how bad being overweight is for the immune system.

The first reason is that the fat we hate on our belly, butt, and thighs is not just ugly flab.

Scientists believe that excess fat in the body also releases a range of potentially toxic substances which can leave you open to illness, or even trigger it.

The second main reason being overweight is bad is that toxic substances and chemicals we consume can also be stored in fatty tissue, making it doubly dangerous. These toxins might even accumulate over time, causing serious damage to the body.

A third reason is that body fat damages our metabolism, slowing it down, thus making it even harder for you to lose weight.

Exercising to build muscle will reduce your overall percentage of body fat, and thus the number of toxins in your body as you increase your metabolism.

Lean muscle burns the calories you consume much more efficiently, leading to weight loss and healthy weight maintenance once you reach your weight loss goal.

Yoga, tai chi, light weights, and resistance bands can all help you build lean muscle without looking like a bodybuilder.

Another important reason why being overweight is so dangerous is that it is now being described as a persistent low level of chronic inflammation in the body.

Therefore, doing all you can to get down to a normal, healthy weight and reducing the wear and tear on the body from inflammation can do a great deal to improve your overall health.

Watching what you eat can help cut calories, but did you know it can also reduce inflammation and add disease-fighting antioxidants to your diet?

Eating a rainbow of fresh fruits and vegetables every day can help you lose weight, too, as you will be eating a more nutritious and balanced diet.

Anti-inflammatory foods include salmon, broccoli, olive oil, and peppers. Antioxidants are powerful disease-fighting agents found in red kidney beans, blueberries, apples and more.

Fruits and vegetables should be the cornerstones of any attempt to lose weight healthily. The water content and fiber will help you feel full for longer.

They are also so tasty that adding these foods to your eating lifestyle will usually mean you will be more likely to steer clear of foods that are bad for you, such as red meat and highly-processed sugary sweets made with white sugar and white flour.

Exercise is key to reducing blood pressure and inflammation, decreasing stress, and elevating mood. Therefore, when used in combination with a healthy diet, or a gut health reset program, you should soon see the benefits of weight loss for your appearance, mood and immune system.