Study Finds Flavonoids Reduce Type 2 Diabetes Risk

Consuming a diet rich in flavonoids might reduce your risk of type 2 diabetes. This is according to a new study, published in the peer-reviewed medical journal the Journal of Nutrition, which found that women who consumed more flavonoids –found in tea, berries and, yes, red wine and chocolate – appeared to have less biological signs they were heading for type 2 diabetes. These women had lower insulin resistance and lower insulin levels than those consuming lower levels of flavonoids – but does this mean you can consume as much chocolate and red wine as you want? Probably not.

 

The study researchers, who came from the University of East Anglia and King’s College London, commented that information from laboratory experiments suggests that several flavonoid subclasses are involved in glucose metabolism – a key part of diabetes. However, according to the NHS website, ‘This study does not give the green light to drink red wine above the recommended levels or to consume chocolate often – any potential benefits of diabetes prevention are likely to be overshadowed by the already known risks of excessive sugar, fat and alcohol consumption, including liver disease, cardiovascular disease, stroke and cancer… A proven method of reducing your risk of type 2 diabetes is to maintain a healthy weight, and contrary to media reports, a diet rich in wine and chocolate is not going to help you with that.’

 

The researchers used food questionnaires filled in by a group of 1,997 women aged 18 to 76 who were taking part in the Twins UK registry. From these results, they calculated the women’s intake of flavonoids and a range of flavonoid sub-classes from food and drink, and compared them to a number of markers of type 2 diabetes that were measured during a clinical assessment between 1996 and 2000. These markers included fasting blood glucose, insulin, high sensitivity C-reactive protein, plasminogen activator inhibitor and adiponectin. Tea was the main source of total flavonoid (81%), flavan-3-ol (91%), flavonol (63%), and polymer (83%) intake. Grapes, pears, wine and berries contributed >10% of anthocyanin intake, and oranges, wine and peppers to >10% of flavone intake.

 

The researchers found that those who had a high intake of anthocyanins were significantly more likely to have lower insulin resistance and lower fasting insulin levels. Therefore, the investigators came to the conclusion that ‘the findings of the current study provide an insight into the potential mechanisms by which anthocyanins may act to reduce type 2 diabetes risk and are consistent with previous studies investigating intake of specific flavonoid subclasses and type 2 diabetes risk.’ They added, ‘It is plausible that increasing intakes of anthocyanin-rich foods, such as grapes, berries, and wine, would lead to greater improvements in insulin resistance because in vitro [in the laboratory] studies have shown previously that this is dose-dependent relation.’

 

However, the NHS website warns, ‘The bottom line is that this study only highlights a possible link and cannot prove cause and effect. A clinical trial is needed before these results can be believed. We would have no problem promoting a diet rich in fresh fruits such as berries and oranges. However, care should be taken with tea; excessive amounts of caffeine may trigger symptoms of irritability and insomnia in some people. As with chocolate and wine, it could be the case that any potential benefit is outweighed by the risk, such as liver disease and obesity.’ Again, however, this is not an excuse to overdo it on more than the recommended levels of chocolate and red wine – or at least, not until a larger study comes to the same conclusions.

Categories: Diabetes risk, diet rich, flavonoid subclasses, flavonoids, insulin levels, insulin resistance, nhs website, recommended levels, Red Wine, reduce type, Research, Type 2 Diabetes

8 Tests You Should Consider Having as a Woman in Her 50s

When you turn 50, the health concerns really start creeping in. Your sexual health may soon be affected by menopause, if it hasn’t already, but other conditions can also start to have an impact on your wellbeing. However, if you initiate good wellness principles and lifestyle choices there’s no reason why you can’t feel nifty at fifty, and be fully satisfied with the state of your health right up until you reach the big 6-0. One major way in which you can take care of your health during your 50s is to get screened for health concerns that commonly affect your age group. If you catch something sooner rather than later, you can get proactive with treatment and ensure you live to see the next 50 years. For women your age, the United States Preventative Services Task Force (USPSTF) provide the following recommendations:

 

1. Cervical cancer: A pap smear should be performed every one to three years. You should go for this screening every two years if your physician uses a liquid-based test, or every three if you have had three normal paps consecutively. You only need a test for human papillomavirus (HPV) if you have had an abnormal pap test.

 

2. Breast cancer: Mammograms are recommended every one to two years.

 

3. Colonoscopy for colon cancer screening: Regardless of your family or personal history of the disease, it is recommended that every woman in her 50s gets tested for colon cancer.

 

4. 25-OH Vitamin D (25 hydroxy-vitamin D): There’s no denying the importance of vitamin D; optimal levels can improve your bone density, enhance your cognitive health and reduce your risk of cancer. Therefore, if your vitamin D levels are low, that’s something you’ll want to know about! There are several tests that can determine whether or not you need to do something about your vitamin D levels, but the 25-OH vitamin D level is considered the most accurate. If you find your levels are low, you can get the vitamin D you need from sunlight on your skin, supplements or fortified foods.

 

5. Homocysteine: This is a product of protein metabolism and if your levels get too high, a whole host of wellness issues may be in store. Excess levels of homocysteine can lead to blood vessel damage, stroke, Alzheimer’s disease, macular degeneration and depression. If the test reveals your levels are higher than the optimal nine units, you can reset the balance with a higher intake of vitamins B-12, B-6 and folic acid.

 

6. Fasting Insulin Levels: Before your blood sugar rises to the classic diabetic markers, your insulin levels will rise. This demonstrates early signs of your body’s inability to handle the sugar it’s ingesting, so it’s a good thing to know about. The goal ranges may be from 0 -14, but you should try to keep your levels around 7 units or less. If your levels are too high, you have an indicator that you should be reducing the amount of refined sugar in your diet.

 

7. Thyroid tests: Your thyroid gland produces your thyroid hormone, which is responsible for your metabolism, energy production and mental sharpness. You may have a deficiency in this hormone if you experience fatigue, dry skin, hair loss, constipation, cold hands and feet, and sugar cravings. If this is the case, get tested through either a TSH and/or Free T-3).

 

8. C-Reactive Protein (CRP): Inflammation is a marker for heart disease, and this test measures your body’s level of inflammation. The result you’re after is anything less than 1mg/L. However, if you do find that your inflammation levels are elevated, you can fight back with fish oils, CoQ10, magnesium and vitamin D.

Categories: colon cancer, health, health concerns, insulin levels, levels, nbsp, preventative measures, Screenings, Test, vitamin, women in 50s

Men In Your 30s: Here are Six Screenings You Need to Have

As a man in his 30s, it’s easy to put off good wellness practises like exercise and nutrition. You probably put off visiting the doctor until there’s actually a problem with your wellbeing, such as the occasional cold or injury, or, when it’s a sexual health problem, you may even keep schtum altogether! However, optimal wellness is not about waiting for disease to occur and then scrambling for a combative regimen; you need to invest time and energy into your health much as you do in for your retirement. While prevention looks like many things, one important factor is to collect some laboratory information on your potential health risks. Not only do cholesterol panels serve this purpose, but other tests are now available to assess your risk factors and help design a treatment plan.

 

1. 25-OH Vitamin D (25 hydroxy-vitamin D): There’s no denying the importance of vitamin D; optimal levels can improve your bone density, enhance your cognitive health and reduce your risk of cancer. Therefore, if your vitamin D levels are low, that’s something you’ll want to know about! There are several tests that can determine whether or not you need to do something about your vitamin D levels, but the 25-OH vitamin D level is considered the most accurate. If you find your levels are low, you can get the vitamin D you need from sunlight on your skin, supplements or fortified foods.

 

2. C-Reactive Protein (CRP): Inflammation is a marker for heart disease, and this test measures your body’s level of inflammation. The result you’re after is anything less than 1mg/L. However, if you do find that your inflammation levels are elevated, you can fight back with fish oils, CoQ10, magnesium and vitamin D.

 

3. Homocysteine: This is a product of protein metabolism and if your levels get too high, a whole host of wellness issues may be in store. Excess levels of homocysteine can lead to blood vessel damage, stroke, Alzheimer’s disease, macular degeneration and depression. If the test reveals your levels are higher than the optimal nine units, you can reset the balance with a higher intake of vitamins B-12, B-6 and folic acid.

4. Total and Free Testosterone: While you don’t need this test on a yearly basis, it’s good to get a baseline reading of your testosterone levels when you’re in your 30s, as this important hormone will decline as you age. Testosterone is often overlooked for its benefits to your heart, brain, bones, muscles and blood vessels, but you should definitely discuss goal levels for these tests with your doctor. Units for the test can very from lab to lab but generally, you should be aiming for around 15-25pg/ml for free testosterone, and 550-800ng/ml for total testosterone.

 

5. DHEA-Sulfate: This test looks at your levels of the DHEA hormone, which shares many of the health benefits of testosterone. However, to your heart, brain, bones, muscles and blood vessels aside, DHEA is very important for overweight or diabetic men. Again, if you’re healthy and in your 30s, getting this test done now will give you a baseline for future comparison. The goal usually starts at more than 200 mcg/dl.

 

6. Fasting Insulin Levels: Before your blood sugar rises to the classic diabetic markers, your insulin levels will rise. This demonstrates early signs of your body’s inability to handle the sugar it’s ingesting, so it’s a good thing to know about. The goal ranges may be from 0 -14, but you should try to keep your levels around 7 units or less. If your levels are too high, you have an indicator that you should be reducing the amount of refined sugar in your diet.

Categories: 30s, blood vessels, bones muscles, brain bones, free testosterone, heart brain, insulin levels, levels, men, Screenings, Test, vitamin

How to Fight Back Against Life’s Challenges with Your Diet

A lot of things can throw your wellbeing off track; sleep deprivation, pregnancy, public speaking – you name it and life will hurl it your way. However, you can fight back against the disturbances of life through your diet, so we gathered the best tips from wellness experts to show you how.

 

1. Fighting off a cold: When the sniffles come your way, your best defences are warm fluids and garlic – so adding garlic to soup combines the best of both worlds. The warm liquid will help to thin the mucus, ease your dry cough and fend off that fever-induced dehydration. Samantha Heller, clinical nutrition coordinator at the Centre for Cancer Care at Griffin Hospital in Derby, Connecticut, adds, ‘Garlic has disease-fighting compounds that can give your body a little boost.’

 

2. Can’t sleep: If a good night’s sleep eludes you, try a wholegrain-and-protein snack to help you unwind. The carbohydrates in whole grains increase the serotonin in your brain, helping you to relax, while the amino acid tryptophan found in proteins can also assuage insomnia. Roughly an hour and a half before you go to sleep, try eating half-a-cup of wholegrain cereal with skimmed milk, hummus on a whole-wheat pita or a rice cake topped with tomato and a slice of turkey breast.

 

3. Trying to conceive: When you want to have a baby, complex carbs and protein can aid fertility by keeping your insulin levels stable. Jeremy Groll, MD, co-author of Fertility Foods, explains, ‘High insulin levels prohibit normal ovulation.’ Dr. Groll also recommends talking to your doctor about taking prenatal vitamins, and filling up on folic acid-rich foods to reduce your baby’s risk of spinal-cord defects. For your carb and protein duo, go for a fruit smoothie with yogurt and protein powder. Then, top your chances up with asparagus, leafy greens, oranges, and fortified cereals to get your folate fix.

 

4. Public speaking: A high-protein, low-fat meal is the perfect recipe for concentration and calming nerves. According to Marisa Moore, RD, a spokesperson for the American Dietetic Association, ‘Amino acids from the protein will not only help you with the ability to learn and recall information, but they’ll also enhance your ability to concentrate and stay alert.’ Go easy on the greens as the fibre can make you feel gassy or bloated. Instead, incorporate some chicken, fish, beef, or tofu with some veggies or whole grains. Good options include a lightly dressed tuna salad with whole-wheat bread or grilled chicken on a small bed of greens.

 

5. Preparing for a workout: 30-60 minutes before you exercise, eating a light snack with carbs and water will give you staying power without wearing you down. Judith J. Wurtman, PhD, author of Managing Your Mind and Mood through Food, notes, ‘It takes the edge off hunger and gives your body some calories.’ If you’ve got an hour or more before your workout, try yoghurt with a few whole-grain crackers. If you have less time, half a banana or six ounces of orange juice turns into energy (glucose) faster.

 

6. Hitting the road: Whether you’re sitting for hours in a car or a plane, a low-calorie meal that travels well is your best bet. You don’t need a lot of calories as you won’t be expending much energy, and you won’t be able to keep foods fresh so you want things that are non-perishable and portable foods, while healthy enough to keep you away from fat-filled fast foods. At the airport, go for a pre-packaged green salad with chicken or soup and a whole-wheat roll. For a short flight, Wurtman recommends a protein bar with about 15 grams of protein, while Heller suggests trail mix made with whole-grain cereal, nuts, and dried fruit for a long road trip.

Categories: chicken, conception, foods, insulin levels, nbsp, Protein, Public Speaking, sleep, travelling

Is There a Way of Ridding Your Body of Belly Fat?

It seems too good to be true, but it seems that a new diet has been released that promises it’s possible to lose four to nine pounds of belly fat every week without cutting back on calories and without doing any exercise. Jorge Cruise claims that you’ll be able to eat everything you love, including pizza, cheeseburgers and chips, as long as you lower your intake of sugar and processed carbs – this, he claims, will help you to control your insulin levels, which lead to weight gain around the middle. This is in contrast to the trainer’s first book, The 3-hour Diet: How Low-carb Diets Make You Fat and Timing Makes You Thin, which claimed that the secret to weight loss was portion control and a calorie-in versus calories-out approach. If you want to lose weight, and maintain it more importantly, your calorie intake needs to be controlled and you need to keep a regular body of exercise going each week to keep the heart healthy, according to a spokeswoman for the American Dietetic Association.

 

The Belly Fat Cure consists of eating fats, vegetables and proteins with a small amount of sugar and complex carbohydrates. You need to avoid processed foods entirely though. You’re fine to eat dark chocolate, champagne, wine and beer, but cocktails and sweets are off the list. Alot of the book highlights the ‘belly bad’ meals which fall into the restaurant and fast food categories. There are various meal plans designed for different eating styles, such as meat eaters and carb lovers, so that you can find a plan that suits you. There is also a no excuses plan, which encompasses all the basics. This consists of three eggs and two slices of buttered toast for breakfast, a handful of walnuts for a snack, tuna salad and one pitta bread for lunch, one cup of cottage cheese with honey for an afternoon snack, and grilled chicken or steak with vegetables and brown rice for dinner. Dieters are also advised to drink eight to ten glasses of water a day, as fruit juices and milk are considered to be bad foods for the belly. The only fruits that are ok to eat on this diet are blackberries and blueberries, because they have a lower sugar content that most fruit. It’s met some harsh criticism, with many people claiming that it is simply a gimmick rather than a real cure.

On each day of the diet, dieters consume no more than 15 grams of sugar from six servings of ‘smart’ and fibre-rich carbs – you can calculate the sugar to carb value by comparing the grams of sugar to the number of servings of carbs you’re eating. The food labels will be able to provide this information for you. The theory behind this carb swap is that you get your insulin levels correctly balanced, to limit the risk of sugars turning to fat in the cells which leads to weight gain, wrinkles, lower energy levels and cellular inflammation. As with many fad diets, there is controversy over whether it is just a money-making scheme or whether it actually works for people. For many people, the concept of being able to eat foods which are normally off the menu seems too good to be true. As with any diet or lifestyle change, you should speak to your GP before embarking on a new diet plan to ensure that it is safe for you.

Categories: Belly, Belly Fat, carb, diet, insulin levels, Sugar, weight, weight gain, Weight Loss

What Are Beta Glucans And How Can They Help You?

Beta glucans are a form of naturally occurring fibre which is found in the cell walls of foods such as oats, algae, mushrooms, barley and rye. One of the most soluble forms of fibre in your diet, they’re gel-like in texture and can also be found in the pectin in fruit. Soluble brand, in addition to the ‘roughage’ we’ve been told is good for our health, is also necessary for a healthy diet – this form dissolves and passes through the gut more easily. So, why do we need beta glucans? It’s been proven that they can help to lower cholesterol, as the gel-like texture helps to bind cholesterol together in the gut so that it can be passed through the digestive tract as waste.

Beta glucans have many more health benefits besides just aiding cholesterol. They’ve also been proven to help balance blood sugars, through slowing down the absorption of sugars from food, which can be useful to those trying to manage their insulin levels. People with metabolic syndrome, which has a variety of symptoms including high blood pressure, high insulin levels and high blood sugars, could also benefit from beta glucans.

If you’re already on medication, you should ensure that the changes to your diet are gradual. There are many ways you can add beta glucans to your diet, such as added a few tablespoons of pearl barley to stews and casseroles. Heat and moisture can damage the beta glucans, so you should process them as little as possible – rolling and flaking are thought to cause the least amount of damage. You could also opt for muesli for breakfast, which is made up of oats, as well as adding them to other cereals. You could also look out for speciality breads, or snack on oatcakes.

What Are Beta Glucans And How Can They Help You?

Categories: beta, beta glucans, blood sugars, cholesterol, diet, fibre, glucans, high, high blood, insulin levels