Today, more than 37 million people in the United States have Diabetes, and 96 million adults have prediabetes (a condition where blood sugar levels are high but not high enough to be diagnosed as diabetes). This is not a disease that is particular to the elderly population- we are seeing more and more young adults and even children developing this condition. As this disease is seemingly on the rise, we begin to ask ourselves: how can we lower our risk of developing diabetes? The good news is that prediabetes and type 2 diabetes are largely preventable, in fact, 9 in 10 cases can be avoided simply by making some lifestyle changes. Here are some actions you can take to reduce your risk!

Cut Processed Sugar & Refined Carbs from Your Diet

Medical experts suggest that one of the leading causes of diabetes is a diet high in processed foods and sugar, which can be found in pre-packaged snack foods and soft drinks. These foods increase blood sugar and insulin levels, which can increase your risk for diabetes. There are simple diet-swaps that are easy to make, such as drinking more water instead of soda, whole/sprouted grains rather than highly-processed carbohydrates and eating lean protein instead of processed meat. Click here to read our article about 7 Foods That Regulate Your Blood Sugar.

Get Moving

Being at a healthy weight reduces your risk for diabetes, so ensuring at least 30 minutes of movement a day is important for overall health. This can include walking, swimming, dancing, biking, lifting weights, etc. Studies suggest that even a brisk walk for 30 minutes each day reduces the risk for type 2 diabetes by 30%. Not only does regular exercise prevent diabetes, but it is also important for preventing other diseases such as heart disease and other cardiovascular conditions.

Cut Tobacco and Alcohol

This may seem like an obvious solution for overall wellness, but both tobacco and alcohol have been shown to contribute to insulin resistance. Those who smoke have a nearly 50% higher chance of developing diabetes, and you can add that to the long list of health problems associated with tobacco use. Small amounts of alcohol are acceptable, but should not be consumed regularly or in large quantities. Alcohols like beer, wine and flavored liquors have a particularly high sugar content and should be avoided entirely if you are prediabetic or diabetic.

Build a Better Plate

Multiple studies have shown that eating smaller meals throughout the day is better for the body than eating larger meals less frequently. Large meals can be burdensome on the body and can be more difficult to digest, whereas small meals and snacks help us feel full but do not cause the dramatic spike in blood sugar and insulin. When structuring your plate for a meal, it is important to include adequate amounts of fruits, vegetables, quality protein and whole/sprouted grains.

It is also important to note that certain foods should be paired together to avoid blood sugar spikes- for example, carbohydrates should always be paired with a protein source. When you eat a carbohydrate on its own, such as a piece of fruit, your body will quickly break that down into sugar, therefor naturally increasing your insulin levels. Proteins take longer to digest, so pairing the two together helps slow down digestion to avoid spikes and crashes in blood sugar. For example, if you eat an apple, have a little peanut butter with it; if you eat cottage cheese, have some jam or fruit as well.

See Your Medical Provider Regularly

Although there’s no cure for type 2 diabetes, it is possible to prevent it. In addition to making these lifestyle changes, seeing your doctor at least once a year can help you keep track of your health. Regular check-ups and lab work can help identify your blood sugar levels so that you can develop a plan for delaying the onset of diabetes and other health conditions

Going “gluten-free” has become one of the most buzzed-about diets- but many of us find ourselves asking, what does it mean and how do you get started? Gluten is a family of proteins found in wheat, barley, rye and spelt. It is most prevalent in food products like bread, pasta, baked goods and crackers but can also be found in foods like soy sauce and chicken broth. It is said that 1 percent of people around the world have Celiac Disease (which is a chronic digestive and immune disorder that is triggered by eating foods that contain gluten), but an estimated 18 million Americans suffer from a gluten sensitivity. Those with a gluten sensitivity often claim that removing gluten from their diet assisted with losing weight, improved digestion, helps with brain-fog, gives more energy and even reduced inflammation. While a gluten-free diet may not be necessary for everyone, if you suffer from any of those symptoms, it may be worth trying to eliminate certain foods to see if you notice positive effects.

If you are interested in reducing or eliminating gluten in your diet, here are a few tips to get you started.

Read Nutrition Labels

Just because something is labeled as gluten-free, does not mean it’s healthier- and this especially the case with packaged foods like cereals, frozen meals, or other packaged snack foods. These products can be made with refined grains, heavy amounts of sugar and can often have even more calories than their traditional counterparts. With that being said, it’s important to read nutrition labels and look for as minimal ingredients as possible (and ingredients that you recognize!) Healthy gluten-free snacks can include nuts, whole fruits, vegetables and protein.

It is important to be mindful of hidden sources of gluten, including hydrolyzed vegetable protein, hydrolyzed plant protein, malt/malt flavoring and modified wheat starch.

Check Your Pantry

Foods with wheat contain the highest amount of gluten, so when you are grocery shopping or looking through items in your pantry, it is important to know what is gluten-free and what is not. Items like bread, baked goods, pasta, breakfast cereals, crackers and canned soups can contain gluten and should be avoided if you are sensitive. Make a note of the foods you are removing so that you can check for alternatives at the grocery store (i.e., gluten free pasta, crackers, etc.) Fortunately, nowadays there are plenty of good alternatives, for example: corn tortillas instead of flour, zucchini noodles instead of pasta, or raw veggies and dip instead of crackers.

Eat More Meals at Home

By cooking your meals at home, you know exactly which ingredients you are using (and the quality) and don’t have to worry about risks of cross-contamination. Restaurants are increasingly offering more gluten-free meal options, however, many of those menu items can come with an added cost. Gluten-free substitutes are often more expensive in restaurants, so eating more meals at home can be much more cost effective.

Swap Carbs for Naturally Gluten-Free Carbs

The good news is, you don’t need to cut carbohydrates from your diet completely to eat a gluten-free diet. In fact, carbs are necessary for a healthy body, as they provide us with energy, fuels the brain, kidneys, heart and the nervous system. There are plenty of nutrient-dense carb options that are naturally gluten-free, such as quinoa, sweet potatoes, brown rice, wild rice or black/pinto beans. Fruits and vegetables are another healthy source of carbohydrates that are naturally gluten-free.

Keep Realistic Expectations

Adjusting to the challenge of eliminating gluten from your diet does not occur overnight. Unless you have Celiac Disease, most people can eat small quantities of gluten every now and then and feel little effects. Whenever you make a drastic change to your diet, it is important to be patient and trust that it will get easier over time as you gain experience. In the meantime, it can be helpful to speak to your doctor, dietician and find recipes and tips for success on a gluten-free diet online or in cookbooks.

Did you know that every living cell on earth depends on minerals to function properly? Minerals are naturally occurring compounds that are found in the earth, and we need them for proper composition of teeth, tissue, bones, muscles and nerves. Recent studies have shown that with the increase in man-made, packaged and processed foods, our diets are more depleted in minerals than ever before. This may explain why we as a society struggle with health concerns such as obesity, disease, and cognitive disorders. It seems that we have gotten away from eating whole foods the way people did hundreds of years ago, which was consuming high-quality animal protein, fresh fruits, vegetables and minimally-processed grains, all of which are rich in crucial vitamins and minerals.

So how do we get them? By consuming foods that come straight from mother nature! Minerals are abundant in plant soil, so minerals are passed through the plant soil to the food that we consume. Keep in mind that while these days there seems to be a supplement for each of these minerals mentioned- nothing compares to getting your nutrients straight from a whole food source (and it’s much less expensive). In this article, we will discuss 5 important minerals and provide suggestions on how to get these into your diet on a regular basis.

Calcium

Calcium is the most prominent mineral in the body, and our bones make up 99% of our calcium content. By consuming the recommended amount of calcium daily (which can be anywhere between 1000mg-2500mg), you can increase your chances of having strong bones, teeth, and even improved cardiovascular health. The most common whole food sources of calcium are found in dairy products like milk, yogurt and cheese. It is important to note that quality matters-a cup of flavored yogurt carries far less nutrients than plain, whole fat yogurt. If you are lactose intolerant or have a dairy sensitivity, calcium can also be found in plant sources like kale, broccoli, almonds and even dried figs.

Potassium

Potassium assists the body in maintaining a healthy heart, ensuring proper function of muscles and nerves and synthesizing proteins and metabolizing carbohydrates. Fortunately, potassium is an easy mineral to get daily due to the fact that is abundant in a variety of foods like root vegetables, bananas, citrus fruits and apricots. For those with serious health problems such as kidney or cardiovascular disease, potassium consumption should be limited and discussed with a health professional.

Magnesium

Magnesium is essential for promoting energy, while also helping the body regulate stress and even help you get a good night’s sleep. Magnesium acts as an anti-inflammatory in the body, which means that a lack of this important mineral can result in health conditions like heart disease, diabetes and cancer. Because magnesium is also known to be an effective muscle relaxer, many enjoy the benefits of magnesium by using a topical spray or lotion on fatigued or achy muscles. Food sources of magnesium include dark leafy greens, cocoa, pumpkin seeds and fish like salmon and halibut.

Zinc

You hear a lot about zinc during cold and flu season, and that is due to its ability to fight off bacteria and viruses. It also plays an important role in thyroid function, skin health and even wound healing. It has also been known to decrease risk of age-related diseases, such as Parkinson’s and Alzheimer’s disease. Foods with the highest concentration of zinc include egg yolks, fish, red meat, poultry and oysters (which contain a whopping 74 milligrams in a 3 oz serving, which is 673% of the average daily value!)

Selenium

Selenium is a mineral with high antioxidant properties, which protect our cells from free radical damage. Free radicals are linked to oxidative stress in the body, which can contribute to cognitive decline and chronic illness. It’s also known to be beneficial for a healthy thyroid. If you make it a point to consume foods like brazil nuts, pork, fish, eggs yolks and shellfish on a regular basis, this will help ensure that you are meeting your dietary needs for this important mineral.

One of the most fascinating findings in studying human health and anatomy is how all of the systems in our body are inter-connected, and there have been recent studies done that have evidence to suggest that one of the most prominent connections is between our gut and our brain. This evidence justifies the statement that what we eat directly affects us not only physically, but mentally. While genetics can certainly play in role in your predisposition to cognitive diseases like Alzheimer’s and Parkinson’s disease, these studies have shown that your diet and activity level can significantly influence the risk of developing these conditions. In this article, we will be diving into this relationship further and finding out why they call the gut “our second brain.”

How Are the Gut and Brain Connected?

Have you ever watched a cooking show and suddenly felt hungry? Or felt butterflies in your stomach when you felt nervous? These are perfect examples of how our brain communicates with our gut and vice versa. The gut contains trillions of microbes that help us digest our food and even absorb the nutrients we consume. The microbe’s digestive process actually enters the bloodstream and travels throughout the body- even reaching the brain.

Did you know that about 90% of serotonin (a key hormone that controls mood, happiness and feelings of well-being) is produced by gut bacteria? Since serotonin controls attributes like mental well-being, mood balance, anxiety levels and even sleep quality- this proves that a healthy gut has important implications on your mental health. In terms of aging, recent studies have also shown that those with cognitive diseases like Alzheimer’s, Dementia and Parkinson’s show a compromised gut and lower levels of gut-healthy bacteria.

If you are curious about how to improve your gut health and reduce your risk for cognitive disease, here are some tips:

Reduce Stress

High stress levels have been shown to cause intestinal permeability issues, such as bloating, inflammation and stomach pain. Stress also affects our hormones, specifically cortisol- which is your body’s main stress hormone. Breathing exercises are beneficial- the simple of act of sitting up straight and practicing breathing slowly, in and out, using your stomach muscles. This not only helps to relieve stress and relax your mind, but it also physically relieves tension in your core.

Eat a Gut-Supporting Diet

Foods like yogurt, kefir and fermented vegetables contain probiotic cultures that strengthen the digestive tract, so it’s important to include these foods in your diet on a regular basis. In addition, try to remove foods that are known to disturb the gut microbiome, such as foods that are fried, overly spicy, full of sugar or high in fat. Your body has to work especially hard to digest these foods, and they often provide little nutritional value. Instead of eating take-out and frozen meals, have pre-planned meals prepared and healthy snacks to choose from. Eating an abundance of fresh fruits, vegetables and high-quality protein will also nourish your gut and provide good nutrients for optimal brain health.

Another important key to digestion is how you consume your food. Many of us get into the habit of watching television while we eat, eating on-the-go, or “eating while distracted”. This can encourage over-eating or eating too quickly, which can cause a number of issues. Chewing our food (some experts say at least 15-30 times before swallowing) properly is important for optimal digestion. Make sure you are in a relaxed state before and after consuming a meal- mindful eating is beneficial for the brain and your gut.

Stay Hydrated

Staying hydrated is key to digesting our food properly. Our bodies need water to produce stomach acid, which is responsible for breaking down our food for easy digestion. With the absence of proper hydration, you are at higher risk for stomach ulcers or acid reflux, and on the cognitive side, brain fog and fatigue are also common symptoms of dehydration. Make sure you are consuming the recommended amount of water on a daily basis, as well as including water-rich foods in your diet like fresh fruits and vegetables.

Practice Mild Exercise

Studies have shown that mild exercise can help stimulate your digestive system. Even a short walk or yoga session can assist in intestinal contractability, which helps with the passage of stool through the colon. Exercise also helps increase circulation, which keeps blood flowing to our brains to assist in cognitive health. Going on a walk after eating a meal is a great practice for stimulating digestion.

For people who are prediabetic, diabetic or have other conditions that affect blood sugar, practices such as maintaining a healthy body weight, exercising regularly, staying hydrated and reducing stress levels are key- but perhaps the most important factor is diet. Those who have to closely monitor their blood sugar levels may often have a difficult time knowing which foods they can enjoy on a daily basis and which foods they should limit. In this article, we will be discussing 7 foods that have been shown to help reduce blood sugar levels.

Non-Starchy Vegetables

Non-starchy vegetables such as cabbage, artichokes, broccoli, green beans and asparagus are encouraged for those who are hoping to lower or regulate their blood sugar because they contain vitamins and minerals as well as trace sugar and fiber. These are balanced foods that will not cause spikes in blood sugar. We recommend buying fresh, frozen or canned vegetables that are low in sodium.

Oats

Oats contain a special compound called B-glucans, which has been shown to help reduce insulin responses after meals maintain glycemic control. Because oatmeal has a low glycemic index, it’s a healthier alternative to breakfast cereals that typically contain lots of sugar. You can add a scoop of nut butter or fresh fruit to your oatmeal to provide texture and a touch of sweetness and added flavor. Make sure you are consuming steel-cut or old-fashioned oats instead of sweetened instant oatmeal.

Cinnamon & Tumeric

These two spices are notorious for lowering inflammation (which increases your risk for blood sugar spikes) but also improving insulin sensitivity and lowering hemoglobin levels. Tumeric can be taken in a supplemental form or easily added to any savory dish, and cinnamon is delicious sprinkled on your morning oatmeal or in a protein shake.

Citrus Fruits

Unlike other simple carbohydrates, citrus fruits contain ample amounts of fiber in the skin and pulp. Fiber slows down digestion, which means blood sugar stays stable. They also contain ample amounts of water to balance the naturally occurring sugars. Of course, all fruits should be consumed in moderation.

Olive Oil

High-quality olive oil is not only part of a heart-healthy diet, but has been shown to lower levels of blood sugar in patients with diabetes. In fact, recent studies suggest that it reduces blood sugar and cholesterol more than any other fat. Other cooking oils such as canola, vegetable or peanut oil contain high-amounts of inflammatory compounds, which increases risk for blood sugar spikes.

Chia & Flaxseeds

The American Heart Association claims that incorporating these seeds into your diet can help reduce cholesterol, blood pressure and elevated blood sugar levels. In fact, several studies have shown that consuming a 1 oz mixture of chia seeds and water reduced blood sugar levels by as much as 39%. Add flax or chia into your smoothie, bowl of yogurt or oatmeal- you won’t even detect it!

Water

Hydration is key to all functions in the body, but especially regulating blood sugar. Having high glucose levels can increase your risk for dehydration, so replenishing the body with plenty of water and mineral-rich beverages is important. Herbal teas (hot or iced) such as green tea, hibiscus, lemon balm and chamomile are another great option and have all been shown to offer antidiabetic benefits.