Archive for May, 2019

The Relationship Between Blood Sugar and Dementia

Keeping your blood sugar levels under control is a proven practice to help prevent diabetes. A simple blood test can provide you with important information about your fasting blood sugar level, glucose levels, and your risk for diabetes. But there may be other uses for measuring blood sugar than diabetes alone. Research shows that seniors that keep blood sugar levels low can help keep your brain healthy and prevent dementia. Among non-diabetics, those who develop dementia have higher fasting blood sugar levels. Those with higher glucose levels are 20 percent more likely to develop dementia. Among diabetics, the increase in the risk of dementia is even higher – 40 percent higher in those with higher blood sugar levels. Whether you’re diabetic or not, adopting a lifestyle to help control blood sugar levels is good for the brain and may help you avoid developing dementia. Here are three proven ways to lower your blood sugar:

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  1. Maintain a healthy weight. If you are overweight, even losing 10 to 15 pounds can help lower blood sugar levels.
  2. Get regular aerobic exercise such as brisk walking for 30-plus minutes daily. The exercise helps burn up extra sugar in the blood in both diabetics and non-diabetics.
  3. Choose healthy meals – high in fiber from whole grains, fruits and vegetables, and legumes. Eat foods low in saturated fat and cholesterol, and limit red meats and high-fat dairy products. Follow a low-glycemic diet by avoiding soft drinks and other sugar-sweetened beverages and snacks. And limit potatoes, white bread, white rice, and other refined grains.

If you are a diabetic, you should monitor your blood sugar levels daily and adopt healthy lifestyle habits to prevent complications from this disease. Your doctor may also adjust your medications to keep blood sugar levels in a healthy range, as measured by an A1C level of less than 7 percent.


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Why you should care about Carotenoids

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Why you should care about Carotenoids

Carotenoids are substances in fruits and vegetables that give them their bright colors. They are prevalent in many orange colored vegetables. Typically, more carotenoids are in foods that have a darker pigment. Carotenoids act as antioxidants which prevent damage to our cells. It is easy to add antioxidants, especially carotenoids to your diet from the following produce:

  1. carrots
  2. sweet potatoes
  3. pumpkin
  4. cantaloupe
  5. apricot
  6. papaya
  7. red and orange peppers
  8. tomatoes
  9. beets

It has been found that women with the most carotenoids in their blood are less likely to develop breast cancer than those with lower levels.  Lycopene is the best carotenoid to protect against breast cancer. Tomato products are loaded with lycopene.

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So, besides the red and orange colored fruits and veggies in your diet, you can add tomato sauce, salsa, fresh tomatoes, watermelon, and pink grapefruit. Carotenoids are fat-soluble, it is important to add a little healthy fat to your diet.  An example of healthy fat is adding olive oil to your salad or vegetables or saute some garlic in olive oil before simmering tomatoes in the sauce. This will allow the body to absorb the nutrients and providing the benefit of lowering the risks of cancer. You can order your own lab tests to measure carotenoids with a simple blood test for Vitamin A


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Are Food Labels Tricking You?

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Are Food Labels Tricking You?

There are a plethora of options at the grocery stores that make claims like “No Artificial Colors”, that increase the want for the product because they are seen as the “healthier” option, however, this may not always be the case. The food manufacturers choose the wording on their products’ packages very carefully to increase the desirability of their products as long as it fits in the regulations of the Food and Drug Administration.

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Often times the claims that are made on food labels are not what the consumer thinks they are getting. For example, a product could say it is low in sodium, but according to the FDA, it just means it has 140 mg or less per serving. Another example would be when the words ‘simple’, ‘natural’ or ‘free from’ are plastered on food packaging, it is not verified by the FDA. In this case, be sure to check the fine print to see what the company’s definition is for the terms they have on their food packaging. Unfortunately, it is up to the consumers to figure out if a product is healthy or not. You have to read the nutrition label on each package in order to tell if the product is actually a healthy option or not. When reading a nutrition label, pay close attention to sodium, type of fat, sugar and whole grains.


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How to Improve Sleep Hygiene

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How to Improve Sleep Hygiene

Getting enough quality sleep is such an important aspect of good physical health. It is the time where your body heals and repairs itself. Sleep deficiency has been linked to an increased risk of cardiovascular disease, high blood pressure, and diabetes. Your ability to function during the day depends on the amount and quality of sleep you are getting. The following are steps you can take to better your sleep hygiene:
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  • Set up a healthy and realistic sleeping schedule
  • Stop eating 2 hours before bedtime
  • Don’t drink fluids after your last meal, this will decrease the chances you’ll have to wake up to use the bathroom
  • Reduce the amount of blue light you get an hour before you go to bed. Bluelight comes from computer, television, and phone screens, and this type of light arouses the brain.
  • Avoid napping throughout the day. If you do take a nap, make sure it is before 3 pm, so that you are tired by the time it’s time to go to bed.
  • Ensure your room is a tranquil space for you, especially your bed
  • Establish a nighttime routine
  • Set up relaxation techniques you practice before going to sleep
  • Wake up at the same time every day
  • Avoid caffeine and nicotine, especially close to the time you go to sleep

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