What’s so special about our March special? Twenty-five percent discount off all nutritional supplements! There will be even steeper discounts on select products. Stock up today!
“Eat good real food, not too much, mostly vegetables”… In January I provided you with the foundational weight loss diet information regarding the three main food categories: carbohydrates, proteins, and fats. In February, I cautioned against “quick fix” weight loss supplements and treatments that tempt us to try to short-cut the slow weight loss process. This month, we’ll focus on the benefits of consistency and discipline to ward off chronic diseases like Alzheimer’s, arthritis, cancer, heart and kidney diseases, and stress-related high blood pressure. Excess blood sugar, inflammation, and cell starvation are at least partially involved in all these conditions.
If energy is needed, sugars (as in carbohydrates, which have many sub-categories) are the first choice of many. Carbohydrate energy can be compared to quick-starting a campfire using tiny dry bits of wood. The quick-started fire burns higher and hotter, but this quick energy is not sustainable without adding larger logs. The logs in this analogy are protein and fats in our diet. The simple sugars and processed carbohydrates are like the tiny dry sticks of wood and they are the enemy of good health more than any other category. To understand why, let me explain the role of insulin and blood sugar regulation.
Digestion is complicated. In order to understand blood sugar, you must learn about the hormone, insulin. Insulin is produced in the pancreas and acts like a gatekeeper/usher that takes blood sugar (glucose) and ushers it into the cell. A cell can have many doors or only a few. Over time, when sugar is over-consumed, two main problems can develop. First, the pancreas can get so fatigued because it has to make so much insulin that it can either stop making it or not make enough. Without the ushers, the glucose doesn’t get into the cell and stays in the bloodstream in excess. Secondly, the individual cells can decide to block any more insulin attached to blood sugar from getting in. The cell gets overwhelmed by all the “little dry sticks of energy” and stops them from coming in. In some cases, this blocking of insulin becomes permanent. It is called insulin resistance. In either case, the blood sugar stays high which leads to inflammation, among other things. If the pancreas stops making enough insulin, the problem is alleviated by injecting insulin. If the cells block the process it is a much more difficult fix. I have had to oversimplify the process, but conceptually this is a good start.
After eating, blood glucose will rise and (in a non-diabetic person) the insulin ushers the glucose into the cells so they can keep functioning properly. It is when blood sugar levels stay high in the blood that trouble begins. The body tries to deal with the excess sugar by storing it as fat, but even that adaptation has its limits. High blood sugar leads to inflammation and deterioration of the blood vessels, among other things. Impaired blood vessels can lead to various forms of heart disease, circulation problems, kidney malfunction, and indirectly can contribute to arthritis, high blood pressure, Alzheimer’s disease and some cancers.
Understanding how high blood sugar is connected to Alzheimer’s will show how it also exacerbates other health issues. The idea of Alzheimer’s being “type 3 diabetes” has been around since 2005 in an article published in New Scientist, “Food for Thought: What You Eat May Be Killing Your Brain.” Proper blood sugar insulin function encourages brain neurons to absorb the glucose, which strengthens neurons. Carbohydrates that are digested quickly instantly flood the blood with sugar. If there isn’t enough insulin, cells will starve because they must have the insulin “usher” to push the sugar into the cell. In the case of insulin resistance, even if enough insulin is released to help the cells receive the blood sugar, the cells have blocked the entry and cells starve. The insulin pathways into the cells wore out with overuse, resulting in a permanent resistance. On a side note, depression may be connected to insulin metabolism as well. Severe depression and dementia are often seen together.
An estimated fifty to sixty percent of all type 2 diabetics will also develop Alzheimer’s. Scientists have noted that when brain cells are starved, they die, and beta amyloid plaques seemingly take their place. Problems with memory, disorientation, and even personality changes can develop into Alzheimer’s or dementia. These brain diseases are the sixth leading cause of death in United States. Obesity alone increases the risk of impaired brain function. Researchers are still trying to determine if the blood vessel damage and decreased circulation caused by chronic high blood-sugar is really the main factor that leads to brain cell death. They are experimenting with a nasal spray that delivers insulin to the brain cells. An estimated 2% of the population or 5.4 million Americans have a genetic propensity to develop diabetes. The APOE4 gene seems to come with a decreased ability for brain cells to use insulin. In these cases, the nasal spray seems most helpful.
Lifestyle changes can really help. What’s good for the heart is good for the brain. Exercise allows a different hormone, IGf, to act like insulin. A brisk walk of 20 minutes every day is recommended, and after a big meal it will help your arteries immensely. Adopting the Mediterranean Diet can help regulate blood sugar. It is comprised of fish, nuts (especially almonds & walnuts), berries, dark leafy greens (like spinach, romaine, water cress, parsley, sprouts, and kale), healthy oils, seeds (like chia, hemp, pumpkin, flax, and sunflower seeds), avocados, and beans. Some sources said Omega 3 rich eggs, butter, dark chocolate and red dry wine are also helpful, but in
moderate amounts. If you don’t like dry red wine, one source said 10-15 red or purple grapes would give you the same amount of resveratrol, which has been shown to decrease amyloid plaques. Turmeric is a natural anti-inflammation spice. Green tea has catechins that are good for the brain. Get 6-8 hours of sleep a night and maintain a healthy social life. Volunteering can be very beneficial for mental health. Learn a foreign language, take a college course, or learn how to play a musical instrument.
Other lifestyle changes involve avoiding certain things, like deep-fried foods. Also, severely limit white sugar and flour, processed foods, and nitrites. Nitrites increase insulin resistance, leading to fatty liver disease, visceral obesity, and Alzheimer’s. They are used as a preservative in processed meats (such as smoked ham, turkey and hotdogs), but can also be found in sauces, condiments, salad dressing, corn oil, mayonnaise, shortening and margarine for both color and flavor. Avoid all tobacco products completely.
Arthritis, cancer, heart disease, kidney malfunction, and stress-related high blood pressure are all exacerbated by the inflammation that is caused by chronically high blood-sugar. Inflammation in the arteries will hurt the bones, heart, kidneys, and increase blood pressure. Cancer cells tend to multiply rapidly, so to aid their reproduction they like to consume sugar. Sugar is trouble for us in so many ways, I wish it wasn’t so. Next month I will give you some ideas on how to enjoy some sugar in your diet without flooding your blood stream with damaging amounts of glucose.
Help out the Community Cupboard… and yourself. Come to our Saturday fundraiser this month on March 10th, from 9am to1pm. Receive a chiropractic adjustment in exchange for a donation in the amount of your choice. All proceeds will benefit the Community Cupboard.
“Eat good real food, not too much, mostly vegetables”… In January I provided you with the foundational weight loss diet information regarding the three main food categories: carbohydrates, proteins, and fats. In February, I cautioned against “quick fix” weight loss supplements and treatments that tempt us to try to short-cut the slow weight loss process. This month, we’ll focus on the benefits of consistency and discipline to ward off chronic diseases like Alzheimer’s, arthritis, cancer, heart and kidney diseases, and stress-related high blood pressure. Excess blood sugar, inflammation, and cell starvation are at least partially involved in all these conditions.
If energy is needed, sugars (as in carbohydrates, which have many sub-categories) are the first choice of many. Carbohydrate energy can be compared to quick-starting a campfire using tiny dry bits of wood. The quick-started fire burns higher and hotter, but this quick energy is not sustainable without adding larger logs. The logs in this analogy are protein and fats in our diet. The simple sugars and processed carbohydrates are like the tiny dry sticks of wood and they are the enemy of good health more than any other category. To understand why, let me explain the role of insulin and blood sugar regulation.
Digestion is complicated. In order to understand blood sugar, you must learn about the hormone, insulin. Insulin is produced in the pancreas and acts like a gatekeeper/usher that takes blood sugar (glucose) and ushers it into the cell. A cell can have many doors or only a few. Over time, when sugar is over-consumed, two main problems can develop. First, the pancreas can get so fatigued because it has to make so much insulin that it can either stop making it or not make enough. Without the ushers, the glucose doesn’t get into the cell and stays in the bloodstream in excess. Secondly, the individual cells can decide to block any more insulin attached to blood sugar from getting in. The cell gets overwhelmed by all the “little dry sticks of energy” and stops them from coming in. In some cases, this blocking of insulin becomes permanent. It is called insulin resistance. In either case, the blood sugar stays high which leads to inflammation, among other things. If the pancreas stops making enough insulin, the problem is alleviated by injecting insulin. If the cells block the process it is a much more difficult fix. I have had to oversimplify the process, but conceptually this is a good start.
After eating, blood glucose will rise and (in a non-diabetic person) the insulin ushers the glucose into the cells so they can keep functioning properly. It is when blood sugar levels stay high in the blood that trouble begins. The body tries to deal with the excess sugar by storing it as fat, but even that adaptation has its limits. High blood sugar leads to inflammation and deterioration of the blood vessels, among other things. Impaired blood vessels can lead to various forms of heart disease, circulation problems, kidney malfunction, and indirectly can contribute to arthritis, high blood pressure, Alzheimer’s disease and some cancers.
Understanding how high blood sugar is connected to Alzheimer’s will show how it also exacerbates other health issues. The idea of Alzheimer’s being “type 3 diabetes” has been around since 2005 in an article published in New Scientist, “Food for Thought: What You Eat May Be Killing Your Brain.” Proper blood sugar insulin function encourages brain neurons to absorb the glucose, which strengthens neurons. Carbohydrates that are digested quickly instantly flood the blood with sugar. If there isn’t enough insulin, cells will starve because they must have the insulin “usher” to push the sugar into the cell. In the case of insulin resistance, even if enough insulin is released to help the cells receive the blood sugar, the cells have blocked the entry and cells starve. The insulin pathways into the cells wore out with overuse, resulting in a permanent resistance. On a side note, depression may be connected to insulin metabolism as well. Severe depression and dementia are often seen together.
An estimated fifty to sixty percent of all type 2 diabetics will also develop Alzheimer’s. Scientists have noted that when brain cells are starved, they die, and beta amyloid plaques seemingly take their place. Problems with memory, disorientation, and even personality changes can develop into Alzheimer’s or dementia. These brain diseases are the sixth leading cause of death in United States. Obesity alone increases the risk of impaired brain function. Researchers are still trying to determine if the blood vessel damage and decreased circulation caused by chronic high blood-sugar is really the main factor that leads to brain cell death. They are experimenting with a nasal spray that delivers insulin to the brain cells. An estimated 2% of the population or 5.4 million Americans have a genetic propensity to develop diabetes. The APOE4 gene seems to come with a decreased ability for brain cells to use insulin. In these cases, the nasal spray seems most helpful.
Lifestyle changes can really help. What’s good for the heart is good for the brain. Exercise allows a different hormone, IGf, to act like insulin. A brisk walk of 20 minutes every day is recommended, and after a big meal it will help your arteries immensely. Adopting the Mediterranean Diet can help regulate blood sugar. It is comprised of fish, nuts (especially almonds & walnuts), berries, dark leafy greens (like spinach, romaine, water cress, parsley, sprouts, and kale), healthy oils, seeds (like chia, hemp, pumpkin, flax, and sunflower seeds), avocados, and beans. Some sources said Omega 3 rich eggs, butter, dark chocolate and red dry wine are also helpful, but in
moderate amounts. If you don’t like dry red wine, one source said 10-15 red or purple grapes would give you the same amount of resveratrol, which has been shown to decrease amyloid plaques. Turmeric is a natural anti-inflammation spice. Green tea has catechins that are good for the brain. Get 6-8 hours of sleep a night and maintain a healthy social life. Volunteering can be very beneficial for mental health. Learn a foreign language, take a college course, or learn how to play a musical instrument.
Other lifestyle changes involve avoiding certain things, like deep-fried foods. Also, severely limit white sugar and flour, processed foods, and nitrites. Nitrites increase insulin resistance, leading to fatty liver disease, visceral obesity, and Alzheimer’s. They are used as a preservative in processed meats (such as smoked ham, turkey and hotdogs), but can also be found in sauces, condiments, salad dressing, corn oil, mayonnaise, shortening and margarine for both color and flavor. Avoid all tobacco products completely.
Arthritis, cancer, heart disease, kidney malfunction, and stress-related high blood pressure are all exacerbated by the inflammation that is caused by chronically high blood-sugar. Inflammation in the arteries will hurt the bones, heart, kidneys, and increase blood pressure. Cancer cells tend to multiply rapidly, so to aid their reproduction they like to consume sugar. Sugar is trouble for us in so many ways, I wish it wasn’t so. Next month I will give you some ideas on how to enjoy some sugar in your diet without flooding your blood stream with damaging amounts of glucose.
Help out the Community Cupboard… and yourself. Come to our Saturday fundraiser this month on March 10th, from 9am to1pm. Receive a chiropractic adjustment in exchange for a donation in the amount of your choice. All proceeds will benefit the Community Cupboard.
