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Health FORUM

Admin
Feb 7, 2017

Cholesterol - advice

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Edited: Jun 2, 2018

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves, and hormones.

Cholesterol travels in the lipids (fatty acids) of the blood stream, also called plaque, can build up in the walls of the arteries decreasing the flow of blood to vital areas of the body. If plaque continues to build long term it significantly increases the risk of having a heart attack or stroke.

Naturally lower your cholesterol with these safe, healthy methods!

Normally, cholesterol is kept in balance. But, the standard western diet which contains a large amount of hydrogenated fats and refined carbohydrates leads to an upset in this balance. The imbalance is manifested in elevated LDL (bad cholesterol) and a low HDL (good cholesterol) which increases our risk for heart attack or stroke. Other causes include inactivity, diabetes, stress, and hypothyroidism.

As most are aware with visits to their doctor there are three lipoproteins in our blood that are important to our health, low-density lipoproteins (LDL), high-density lipoproteins (HDL), and triglycerides. LDL is known as the bad cholesterol because it is low in proteins and high in cholesterol.

HDL, on the other hand, is high in proteins and low in cholesterol and therefore known as good cholesterol. Triglycerides are a separate lipid in the blood stream that provide a way for the body to store excess energy, but if they are high is another warning sign.

Cholesterol Normal Ranges

The lipid profile blood test reports the levels of cholesterol and triglycerides in the blood steam. This is what the medical community believes the ranges should be but the most important thing to consider is the ratio of LDL to HDL cholesterol which should be around 2:1.

Total cholesterol

Below 200 mg/dL Desirable 200-239 mg/dL Borderline high 240 mg/dL and above High

LDL cholesterol

Below 70 mg/dL Ideal for people at very high risk of heart disease Below 100 mg/dL Ideal for people at risk of heart disease 100-129 mg/dL Near ideal 130-159 mg/dL Borderline high 160-189 mg/dL High 190 mg/dL and above Very high

HDL cholesterol

Below 40 mg/dL (men), Below 50 mg/dL (women) Poor 50-59 mg/dL Better 60 mg/dL and above Best

Triglycerides

Below 150 mg/dL Desirable 150-199 mg/dL Borderline high 200-499 mg/dL High 500 mg/dL and above Very high

The American Heart Association (AHA) recommends that a triglyceride level of 100 mg/dL or lower is considered “optimal.”

Cholesterol Reducing Foods

If you want to lower cholesterol, diet is key. Here are the top foods and nutrients that can naturally lower cholesterol:

Omega-3 fatsFoods high in omega-3 fats can help increase HDL cholesterol and reduce risk of cardiovascular disease. Foods high in soluble fiber – Soluble fiber binds cholesterol in the digestive system causing it to be excreted by the body. Include plenty of fruits, vegetables, sprouted nuts and seeds and other fiber rich foods.

Olive oil – Helps raise HDL cholesterol. Garlic and onions – These two cholesterol reducing foods help lower LDL cholesterol because of their sulfur containing compounds which help cleanse the arteries. Herbs – Add a variety of spices such as basil, rosemary and turmeric to your food which contain antioxidants that are cardio-protective and help lower cholesterol naturally.

Foods that Raise Cholesterol

Avoid these bad cholesterol foods at all costs:

Sugar and refined carbohydrates – Both stimulate the liver to produce more cholesterol and increase inflammation. Alcohol – Also stimulates the liver to produce more cholesterol, increasing cholesterol levels and inflammation. A glass of red wine per day may be cardioprotective, but anything more than that will increase your cholesterol. Hydrogenated fats – Vegetable oils are pro-inflammatory and may increase cholesterol. Caffeine – Too much caffeine can increase cholesterol. Limit coffee or tea to no more than 1-2 cups per day. Trans fats – Increases LDL cholesterol, inflammation, and risk of cardiovascular disease.

Top 5 Cholesterol Lowering Natural Remedies

Taking the right supplements and natural remedies can help lower cholesterol levels if combined with a healthy diet.

#1 Fish Oil (1,000mg – 2,000 mg daily) EPA and DHA (omega-3 fats) found in fish oil help reduce overall cholesterol levels.

#2 CoQ10 (200-300 mg daily) If you are on cholesterol lowering medications, take CoQ10 daily because these medications decrease levels of this important enzyme.

#3 Niacin (1,500 mg daily) Niacin (vitamin B3) reduces LDL cholesterol by 25% and increases good cholesterol by 35%

#4 Red Yeast Rice (1200 mg 2x daily) Reduces cholesterol by up to 32%. Take with CoQ10 to prevent deficiency.

#5 Garlic (500 mg daily) Increases HDL cholesterol and lowers total cholesterol.

Exercises to Balance Cholesterol

Exercise with weight training and burst training can boost HGH (human growth hormone) which can improve HDL cholesterol and lower LDL cholesterol.

Essential Oils for Cholesterol

Lavender essential oil has been proven to lower cholesterol levels because it decreases emotional stress. Cypress oil lowers cholesterol because it improves circulation and rosemary oil reduces cholesterol because of it’s unique anti-oxidant properties and is cardio-supportive. https://draxe.com/lower-cholesterol-naturally-fast/

New Posts
  • Admin
    Feb 7, 2017

    Herbal and Natural Therapies While such therapies are commonly used in ayurvedic and oriental medicine for treating serious conditions such as diabetes, many health experts in the west remain skeptical about their reported medical benefits. Many common herbs and spices are claimed to have blood sugar lowering properties that make them useful for people with or at high risk of type 2 diabetes. A number of clinical studies have been carried out in recent years that show potential links between herbal therapies and improved blood glucose control , which has led to an increase in people with diabetes using these more 'natural' ingredients to help manage their condition. What herbal therapies are available? While such therapies are commonly used in ayurvedic and oriental medicine for treating serious conditions such as diabetes, many health experts in the west remain skeptical about their reported medical benefits. Aloe vera Bilberry extract Bitter melon Cinnamon Fenugreek Ginger Okra While such therapies are commonly used in ayurvedic and oriental medicine for treating serious conditions such as diabetes, many health experts in the west remain sceptical about their reported medical benefits. Aloe Vera because certain herbs, vitamins and supplements may interact with diabetes medications (including insulin) and increase their hypoglycemic effects , it is often argued that use of natural therapies could reduce blood sugars to dangerously low levels and raise the risk of other diabetes complications. Whatever your intended reasons for using these specific herbs, you must always discuss your plans with your doctor and diabetes healthcare team first to ensure they are safe for your condition and determine a suitable dose. Further herbal therapies The herbs and plant derivatives listed below have been employed traditionally by native people in the treatment of diabetes, in the areas in which they grow. Many suffer from an inadequate knowledge base. Allium Allium sativum is more commonly known as garlic, and is thought to offer antioxidant properties and micro-circulatory effects. Although few studies have directly linked allium with insulin and blood glucose levels , results have been positive. Allium may cause a reduction in blood glucose, increase secretion and slow the degradation of insulin . Limited data is available however, and further trials are needed.
  • Admin
    Feb 7, 2017

    What’s the deal with gluten? It’s a type of protein found in grains including wheat, barley and rye . It makes up about 80 percent of the amino acids (the building blocks of proteins) found in these grains. Although gluten isn’t actually found in many other ancient grains like oats, quinoa , rice or corn, modern food-processing techniques usually contaminate these foods with gluten since they are processed using the same equipment that wheat is. On top of this, gluten is now used to help make many highly processed chemical additives that are found in packaged foods of all kinds. Coupled with the fact that manufacturing can lead to cross-contamination, this means trace amounts of gluten often wind up in food products that are seemingly gluten-free — like salad dressings, condiments , deli meats and candy. This makes giving up gluten more challenging than it might initially seem. In the U.S., it’s estimated that grain flours (especially wheat products containing gluten), vegetable oils and added sugar now make up about 70 percent of the total calories most people consume each day! Considering the fact that quality proteins, healthy fats and vegetables/fruits only play a small part in the average American’s meals, it’s no surprise so many people struggle with health issues and weight control. How Is Gluten Intolerance Different than Celiac Disease? Gluten intolerance is different than celiac disease, which is the disorder that’s diagnosed when someone has a true allergy to gluten. Celiac is actually believed to be a rare disease, affecting about 1 percent or less of adults . Some research suggests that for every person diagnosed with celiac disease, another six patients go undiagnosed despite having celiac-related damage to the gut. Symptoms of celiac disease include malnutrition, stunted growth, cancer, severe neurological and psychiatric illness, and even death. However, even when someone tests negative for celiac disease, there’s still a chance he or she can have a gluten intolerance, which poses many risks of its own. For many decades in the Western medical field, the mainstream view of gluten intolerance was that you either have it, or you don’t. In other words, you either test positive for celiac disease and have an allergy to gluten, or you test negative and, therefore, should have no reason to avoid gluten-containing foods. However, today ongoing research studies along with anecdotal evidence (people’s actual experiences) show that gluten intolerance symptoms aren’t so “black and white” after all. We now know that gluten intolerance symptoms fall along a spectrum and having a sensitivity to gluten isn’t necessarily all-or-nothing. That means that it’s possible to have gluten intolerance symptoms without having celiac disease. A new term has been given to this type of condition called non-celiac gluten sensitivity (NCGS) . People with NCGS fall somewhere in the middle of the spectrum: They don’t have celiac disease, yet they feel noticeably better when they avoid gluten. The extent to which this is true depends on the exact person, since different people can react negatively to gluten to different degrees. In people with gluten intolerance or NCGS, researchers have found that certain factors usually apply, including: Test negative for celiac disease (using two types of criteria, histopathology and immunoglobulin E, also called IgE) despite having similar symptoms Report experiencing both gastrointestinal and non-gastrointestinal symptoms (for example, leaky gut syndrome , bloating and brain fog) Experience improvements in symptoms when on a gluten-free diet Common Gluten Intolerance Symptoms Damage done by gluten-related disorders, including celiac disease and NCGS, go beyond just the gastrointestinal tract. Recent research over the past several decades suggests that gluten intolerance symptoms show up in almost every system within the body: the central nervous system (including the brain), endocrine system, cardiovascular system (including the health of the heart and blood vessels), reproductive system and skeletal system. Because gluten intolerance can lead to autoimmune reactions and increased inflammation levels (the root of most diseases ), it’s associated with numerous diseases. But the problem is that many people fail to attribute these symptoms to an undiagnosed food sensitivity. Symptoms of gluten intolerance (or NCGS) are widespread and can include: Digestive and IBS symptoms , including abdominal pain, cramping, bloating, constipation or diarrhea “Brain fog,” difficulty concentrating and trouble remembering information Frequent headaches Mood-related changes, including anxiety and increased depression symptoms Ongoing low energy levels and chronic fatigue syndrome Muscle and joint pains Numbness and tingling in the arms and legs Reproductive problems and infertility Skin issues, including dermatitis, eczema, rosacea and skin rashes Nutrient deficiencies, including anemia ( iron deficiency ) Higher risk for learning disabilities , including autism and ADHD Possibly a higher risk for neurological and psychiatric diseases, including Alzheimer’s, dementia and schizophrenia How is gluten capable of causing so many different problems? Despite what most people think, gluten intolerance (and celiac disease) is more than just a digestive problem. That’s because research suggests that gluten can actually cause significant changes in the gut microbiota — a big problem considering that our overall health depends heavily on the health of our gut. Gluten intolerance can affect almost every cell, tissue and system in the body since the bacteria that populate the gut help control everything from nutrient absorption and hormone production to metabolic function and cognitive processes. What Causes Gluten Intolerance Symptoms? There are multiple factors that can make people more likely to experience gluten intolerance symptoms: their overall diet and nutrient density , damage to the gut flora, immune status, genetic factors, and hormonal balance can all play a part. The exact way that gluten causes varied symptoms in many people has to do with its effects on the digestive tract and gut first and foremost. 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It can produce damage to the lining of the gut, causing “leaky gut syndrome” and autoimmune reactions in some cases. It binds to certain amino acids (proteins), essential vitamins and minerals, making them unabsorbable. Leaky gut syndrome is tied to gluten intolerance, which is a disorder that develops when tiny opening form in the gut lining and then large proteins and gut microbes leak across the gut barrier. Molecules that are usually kept within the gut are then able to enter the bloodstream and travel throughout the body, where they can provoke a chronic, low-grade inflammatory response. How Many People Have Gluten Intolerance? One criteria that is now being used by medical professionals to diagnose NCGS is found below. A patient usually experiences several of the five symptoms below before being diagnosed: Several typical symptoms of celiac disease (diarrhea, bloating, abdominal pain, fatigue, lethargy and malnutrition) Reduced symptoms when following a gluten-free diet Indications of intestinal damage when the patient has a positive small-intestine biopsy Elevated antibodies — this can include antibodies to alpha-gliadin (a type of gluten protein) or tissue transglutaminase-2 (an enzyme found in the gut and other organs) Genetic factors that can predispose the patient to celiac disease Some estimates suggest that six to 10 times more people have a form of gluten intolerance than have celiac disease. That means one in 10 adults might have some form of NCGS or gluten intolerance. However, that being said, at this time it’s difficult for researchers to estimate the exact prevalence of gluten intolerances and NCGS because there still isn’t a definitive diagnostic test that’s used or consensus over which symptoms must be present. It’s also hard to diagnose NCGS accurately because many of the symptoms caused by gluten are broad and very similar to symptoms caused by other disorders (like fatigue, body pains and mood changes). There especially seems to be a big overlap between irritable bowel syndrome (IBS) symptoms and gluten intolerance. Many people with IBS feel better when they follow a gluten-free diet. In people with IBS, gluten might cause symptoms to worsen, but it’s also a possibility that other attributes of wheat besides gluten (like amylase-trypsin inhibitors and low-fermentable, poorly absorbed, short-chain carbohydrates) can lead to poor digestion. Natural Treatment Plan for Gluten Intolerance Symptoms A. Try an Elimination Diet Doctors are sometimes hesitant to attribute a patient’s symptoms to gluten intolerance when they can be caused by other disorders, so sometimes the patient needs to take matters into her own hands. Following an elimination diet is really the best way to test your own personal reaction to gluten. The results of an elimination diet help pinpoint which of your symptoms can be attributed to gluten and let you know whether or not it’s time to go gluten-free . An elimination diet involves removing gluten from the diet completely for a period of at least 30 days (but preferably longer, such as three months) and then adding it back in. If symptoms improve during the elimination period and then reappear once gluten is eaten again, that’s a clear sign that gluten was contributing to the symptoms. However, it’s very important to test only one variable at a time (gluten) and not several (such as dairy, gluten and sugar) because this can cause you to falsely attribute symptoms. B. Follow a Gluten-Free Diet Once you do an elimination diet/gluten challenge and can determine if, and how drastically, you are intolerant to eating gluten-containing foods, you’ll know how important it is for you to follow a gluten-free diet . If you have a serious reaction to gluten when you add it back into your diet after the elimination period, you might want to get tested for celiac disease to know whether you need to avoid 100 percent of gluten indefinitely. If you’re sure you don’t have celiac disease, you should still plan avoid gluten as much as possible in order to prevent gut irritation, further digestive issues and ongoing symptoms. A gluten-free diet is one without wheat, rye and barley . This means you must avoid most baked products found in stores, flour-containing foods (like pizza or pasta at restaurants), the majority of packaged foods (bread, cereals, pastas, cookies, cakes, etc.) and some types of alcohol, including beer. Check ingredient labels carefully since gluten is hiding in many packaged foods. If you don’t have celiac disease, it’s likely that occasionally eating gluten-containing foods won’t cause long-term damage or serious health concerns, but you’ll feel better and get more accustomed to a gluten-free diet the longer you stick with it. With gluten out of the picture, focus on including more anti-inflammatory foods in your diet to repair your digestive system and heal any nutrient deficiencies. These include organic animal products, raw dairy products, vegetables, fruits, nuts, seeds and probiotic foods . When it comes to baking, try some of these naturally gluten-free flour alternatives over wheat flour: Brown rice Sweet potato Quinoa Almond flour Coconut flour Chickpea flour What if your symptoms don’t improve when you remove all sources of gluten? Keep in mind that gluten isn’t the only thing that can cause digestive issues . Conventional dairy products, nuts, shellfish and eggs can also cause sensitives or be a source of food allergies . Many foods containing FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) have also recently been tied to digestive issues, including IBS symptoms. Some researches even suspect that for certain people, FODMAPs are the real culprit component for NCGS in wheat products, instead of simply gluten. C. Consider Having Tests Done Researchers believe that patients who test negative for two main genes that are associated with celiac disease (HLA-DQ2 and HLA-DQ8) are also significantly less likely to have gluten intolerance or NCGS. If celiac disease or gluten intolerance runs in your family, you might want to speak to your doctor about testing for these genes, as well as antibodies that can reveal how active your immune system is. Remember that celiac disease is an autoimmune disease and will show high levels of certain antibodies (including transglutaminase autoantibodies or autoimmune comorbidities), but this might not be true for people with a gluten intolerance — or the antibody levels could be less severe. Either way, knowing for sure where you stand can be helpful if you’re more susceptible to having reactions to gluten than the average person. Other tests to consider include a zolulin test (also called a lactulose test) and a IgG food allergy test. These types of leaky gut tests  can indicate if gluten (or parasites, candida yeast and harmful bacteria) is causing gut permeability. Zolulin controls the size of the openings between your gut lining and your bloodstream, so high levels indicate permeability. Over time, if the gut lining continues to become permeable, “microvilli” (tiny cellular membranes that line the intestines and absorb nutrients from food) can become damaged, so knowing the severity of your condition can be important for stopping the problem from getting worse. But Aren’t Some Gluten-Containing Whole Grains (Including Whole Wheat) Healthy? For decades, there has been a growing emphasis on whole grains in the American diet. We’ve always been told that they are full of fiber , nutrients and should be consumed multiple times every day. There’s a few reasons why this is true: They are cheap to produce, shelf-stable, can easily be shipped and stored, and are used to make various processed products that have a big profit margin. All things considered, the nutrient density for grains is pretty low, especially when you consider the bioavailability of their nutrients. Many of the vitamins or minerals that are present in grains cannot actually be utilized by the body because of the presence of antinutrients, including gluten, described earlier. While whole grains are a part of some of the healthiest diets in the world (like the Mediterranean diet ), they’re also usually balanced by plenty of nutrient-dense foods including healthy fats (like beneficial olive oil ), vegetables, protein and fruit. Grains can certainly play their role in a balanced diet, but overall they are somewhat of a suboptimal food source when compared to more nutrient-dense foods like grass-fed animal products, fish, vegetables, fruits, seeds and nuts. Therefore, having them less often than other sources of carbohydrates (like starchy veggies or fruit, for example) is a smart idea. Even grains that don’t contain gluten — like corn , oats and rice — do have proteins that are similar in structure to gluten. So even these can cause an immune response in some people. Many people feel better without any gluten, grains or legumes in their diets, but they wouldn’t even know this because they have never experienced an extended period of time without eating these foods. If you’re mostly healthy and do choose to eat grains, try to focus on eating gluten-free grains like rice, gluten-free oats , buckwheat , quinoa and amaranth . It’s also a good idea to properly prepare grains (especially types that contain gluten) by soaking, sprouting and fermenting them. Sprouting grain helps improve nutrient bioavailability, reduces the presence of gluten and other inhibitors, and makes them more digestible. Look for sourdough or sprouted grain breads (like Ezekiel bread ) ,  which are better tolerated than ordinary wheat-flour breads. https://draxe.com/gluten-intolerance-symptoms/
  • Admin
    Feb 7, 2017

    How to Maintain Normal Blood Sugar Most of the habits that help us maintain healthy, normal blood sugar levels are fairly obvious and simple to carry out. However, some might also surprise you, especially if you think it will be tough to start managing your blood sugar better. Small changes in your diet, exercise routine and sleep schedule can wind up making a big difference when it comes to blood sugar management. Let’s look at some of the best ways to help get you on the right track to reaching and maintaining normal blood sugar levels for life. 1. Eat a Low-Processed, Anti-Inflammatory Diet A healthy diet is key to blood sugar management and preventing or treating diabetes . It’s not that you must avoid consuming any carbohydrates or sugar when trying to maintain normal blood sugar — just that you need to balance them out with protein/fats, and focus on getting them from real, whole foods. Eating a source of protein, fiber and healthy fat with all of your meals can help stabilize blood sugar, especially when you consume carbs/sugar (such as starchy veggies like potatoes, fruit or whole grains). These slow down the absorption of sugar into the bloodstream, help manage your appetite, and are also important for your metabolism and digestion. Some of the best protein foods for managing blood sugar include: wild fish such as salmon, free-range eggs, grass-fed beef or lamb, raw dairy products (including yogurt, kefir or raw cheeses), and pasture-raised poultry Healthy fats include: virgin coconut oil, MCT oil, extra virgin olive oil, nuts and seeds (like almonds, chia, hemp and flax), and avocado. Coconut oil, ghee and grass-fed butter are all some of my favorite fat-burning foods for managing blood glucose levels while also improving the taste and filling quality of your meals. High-fiber foods include: fresh veggies, whole pieces of fruit (not juice), sprouted beans or peas, and ancient grains. Some of my favorite foods especially high in fiber are artichokes, green leafy vegetables, chia seeds, flaxseeds, apples, pumpkin seeds, almonds, avocado and sweet potatoes. According to an article in Diabetic Living magazine, other foods and drinks that make great additions to a blood-sugar-stabilizing diet include apple cider vinegar, cinnamon, green tea, herbal teas, fresh herbs and spices. ( 3 ) 2. Switch Up Your Carbs & Sweeteners While all types of added sugars are capable of raising blood sugar levels, some sources of sugar/carbs affect blood glucose levels more so than others. When you use appropriate amounts sparingly, natural/unrefined, ideally organic sugar sources (such as those from fruit or raw honey) are less likely to contribute to poor blood sugar management than refined sugars (such as white cane sugar or refined products made with white/bleached wheat flour). To help sustain normal blood sugar, check ingredient labels carefully, since sugar can be listed under dozens of different names. Skip anything made with refined flour (also called wheat flour or “enriched flour”) and added sugars, such as beet sugar/beet juice, cane sugar, high fructose corn syrup , fructose and dextrose . Instead choose natural sweeteners , including raw honey, organic stevia, dates, pure maple syrup or blackstrap molasses. Most importantly, still watch your portion sizes, using only a small amount per day of even natural sweeteners (such as one to three teaspoons daily). When it comes to grain-flour products, it’s best to consume grains in their whole form whenever possible as opposed to in flour form, which tends to spike blood sugar more. But if you must use flour, choose those made with 100 percent whole grains, or else try coconut flour or almond flour for an even healthier option. In terms of beverages, stick with water, seltzer, herbal tea or black tea, and coffee. Coffee is best in moderation, meaning one to two cups daily, especially compared to sweetened drinks, juices or soda. ( 4 ) Keep in mind that alcohol can also raise blood sugar, especially if you consume sweetened alcoholic drinks (such as certain dessert/fortified wines, sherries, liqueurs, mixed drinks with juice and ciders). ( 5 ) 3. Get Regular Exercise You’re probably already aware that there are literally dozens of benefits associated with exercise . According to the National Diabetes Association, exercise manages blood sugar in more than one way. Short-term exercise helps cells in your muscles to take up more glucose in order to use it for energy and tissue repair, therefore lowering blood sugar in the process. Long-term exercise also makes cells more responsive to insulin and helps prevent resistance. ( 6 ) Doing about 30–60 minutes of exercise most days of the week (such as running, cycling, swimming and lifting weights) is also a simple, beneficial way to lower inflammation, manage stress, improve immunity and balance hormones. Insulin sensitivity is increased, so your cells are better able to use any available insulin to take up glucose during and after activity. 4. Manage Stress Excessive stress can actually cause blood sugar levels to rise due to an increased release of the “stress hormone” cortisol. Stress kicks off a vicious hormonal cycle for many people. It not only contributes to high blood sugar by raising cortisol, but also tends to increase cravings for “comfort foods” (many of which are refined and filled with sugar or other inflammatory ingredients) and often interferes with getting good sleep. ( 7 ) All around, dealing with high amounts of stress makes it less likely that people will take good care of themselves and keep up with healthy habits that contribute to normal blood sugar. For example, skipping workouts and drinking more alcohol and caffeine are both common among chronically stressed adults. These self-destructive habits contribute to even more stress, which interferes with blood sugar management even more. It’s no wonder that people who develop health problems like diabetes or heart disease, or even who wind up gaining a lot of weight and facing obesity, tend to feel more depressed and hopeless but find it hard to break the cycle and develop new habits. What are some ways you can help deal with the inevitable stresses that occur in life? Studies have found that natural stress relievers , including exercise, yoga, meditation and using relaxing essential oils for anxiety (such as lavender, rose and frankincense) are all helpful for diabetics and those with insulin resistance. ( 8 ) Other ways to wind down include spending more time outdoors, joining groups in your community, and connecting with family and friends more. 5. Get Enough Rest Being well-rested is crucial for maintaining a healthy outlook on life, sticking with healthy habits and even managing hormone levels. According to the Centers for Disease Control and Prevention, about 35 percent of Americans report getting less than the recommended seven to nine hours of sleep each night, raising their risk for numerous health problems, including type 2 diabetes. ( 9 ) A lack of sleep can raise stress and appetite hormones (like cortisol and ghrelin , which make you hungry), making it harder to void sugary snacks, refined grain products and caffeine overdose . Sleep and metabolic processes are linked in several key ways, and research shows our natural circadian rhythms can trigger high blood glucose or raise the risk for diabetes when they’re disturbed. Sleeping too little, getting poor quality sleep or sleeping at the wrong times can impair insulin secretion even if you don’t change your diet. Aim to get between seven to nine hours of sleep per night, ideally by sticking with a normal sleep/wake schedule — in order to balance hormones , curb stress responses, and have enough energy to exercise and keep up with your day. https://draxe.com/normal-blood-sugar/