So what does eating paleo mean, what is the definition of paleo? I have several friends that keep throwing out the words paleo diet and swearing by it, especially when it comes to helping stabilize their blood sugars. Honestly I’m not a huge fan of “diets” in general but after doing a little research on paleo, I can certainly understand why they are so giddy over living paleo!
The Paleo diet is certainly not a new idea. Coming to popular attention with the publication of a book on the subject by Walter Voegtlin in 1975, its central concept is to mimic the diet of humans that lived 25 to 50 thousand years ago, during the Paleolithic Age. Voegtlin claimed distinct benefits are associated with what he claims was the high protein and low carbohydrate die of the ancients. His plan is occasionally called the caveman diet, the Stone Age diet and the hunter-gatherer diet. Proponents of the Paleo diet continue to practice it, and it has been somewhat validated by the emergence of other similar low-carb diets.
Health Benefits Of The Paleo Diet:
For most people the fact the Paleo diet delivers the best results is enough. Improved blood lipids, weight loss and reduced pain from autoimmunity is proof enough. Many people however are not satisfied with blindly following any particular form of eating, aka “a diet”. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.
With a very simple shift the paleo diet not only removes the foods that are at odds with our health (grains, legumes, and dairy) but we also increase our intake of vitamins, minerals, and antioxidants.
Paleo Diet For Diabetics:
There are a number of studies investigating the effects of Paleo diets on type 1 and type 2 diabetics and results are impressive. A study published in July 2009 in “Cardiovascular Diabetology” compared the Paleo diet to the Mediterranean diet in subjects with type 2 diabetes over a period of three months. The researchers found that the Paleo diet reduced fasting blood sugar levels, hemoglobin A1C, plasma insulin levels and insulin resistance significantly compared to the Mediterranean diet, indicating potential benefits of the Paleo diet for people with type 2 diabetes. Here are 5 more studies and how they help stabilize blood sugars, feel free to check them out.
Pro’s Of The Diet:
Right off the start you can see how well this diet is going to control blood sugar levels. In a world where many of us experience roller coaster-like blood sugar fluctuations, this aspect alone proves to be an extremely beneficial aspect of the set-up.
As most of us know, the more stabilized our blood sugar levels are, the less likely you’re going to be to experience food cravings, to battle ongoing fatigue, and to be at the potential risk of developing diabetes down the road.
Since the paleo diet is also chalk full of healthy fats from all the seeds and nuts that are being consumed while also being low in saturated fat due to the restriction of dairy and high fat meat sources, this is also going to work to improve your cholesterol profile and help to reduce the risk of heart disease.
When using the paleo diet you shouldn’t find you have any issue getting enough protein in either, which is something that’s critical for both the fat loss and muscle building process as you’ll be including lean meat sources with each meal. By choosing to incorporate a wide spectrum of fruits and vegetables in your menu, you’re also going to help to keep calorie intake on the lower side, so this will be beneficial from a fat loss point of view.
If you are someone who happens to actively looking to build muscle and thus require that higher calorie surplus, you can simply add larger doses of nuts and seeds into the plan to help boost your calorie and healthy fat intake up higher.
Hypoglycemia is the clinical syndrome that results from low blood sugar. The symptoms of hypoglycemia can vary from person to person, as can the severity as I’ve personally dealt with in the past when my severe low was accompanied with a seizure.
This was the first time this as ever happened to me since being diagnosed as a type 1 diabetic over 10 years ago now. While I don’t remember the seizure itself, lets just say we made it a memorable experience for the community as it happened at my sons fall soccer tournament. So what is a hypoglycemic seizure and what are the warning signs of having a seizure? Lets take a closer look!
What Is A Hypoglycemic Seizure:
So what causes a seizure? A hypoglycemic seizure may be triggered by injecting too much insulin, or failing to eat soon enough after using a fast acting insulin (exactly what happened to me); excessive use of alcohol, skipping meals,or exercising vigorously without adjusting insulin dosages or eating properly.
A seizure may also be triggered by oral diabetes medications that cause the pancreas to produce more insulin. Whatever the cause of the seizure, it needs to be treated as a medical emergency. To identify the onset of ahypoglycemic seizure,look for the following warning signs of seizures and symptoms:
- Feeling faint or too sleepy
- Feeling cold or clammy
- Unexplained emotional behaviors
- Uncontrollable crying
- Unaware of surroundings
- Changes in vision
- Loss of ability to speak clearly
- Loss of muscle control
- Muscle weakness
Over the past couple of days, we’ve been discussing several diabetes related topics but what about one of the most important ones, especially when it comes to keeping us type 1 diabetics alive. No I’m not talking about okra, some exotic fruit, cinnamon, or essential oil I’m talking about insulin!
Before we go there though, for those of you who make these claims (especially about okra and cinnamon) in regards to treating or as many of you like to say “cure” type 1 diabetes, you really need to stop. Over the past year I’ve been getting bombarded with sales pitches and I’m honestly tired of it. Cinnamon is a great antioxidant and comes with some fantastic health benefits but when it comes to type 1 diabetes, don’t you think if it was that easy, it would be mainstream information and the millions of us that battle with this disease day in and day out would avoid the BS that we deal with daily?
Or perhaps the miracle lies within the specially formulated product you are trying to sell me? Its utterly ridiculous, and the fact that you know nothing about the disease itself or how it works, you need to take a step back and take your products with you.
I mean, you realize that you produce insulin naturally, its a normal human bodily function. What makes you think that okra, cinnamon, or your essential oil is going to magically wake up my dead beta cells (these are the cells that actually produce insulin, feel free to google, its a fascinating read). Perhaps your cinnamon, shake or oil defies all science and type 1 diabetes research?
Or perhaps you have magic okra that you purchased from the same person who sold Jack his beanstalk beans? Perhaps the laws of physics cease to exist in your potent concoction? Either way you need to stop before you seriously put someone in a very bad predicament.
Now I can only talk about type 1 diabetes as this is what I eat, breath and live with daily. With type 1 diabetes, the body’s immune system attacks part of its own pancreas. Scientists are not sure why, but the immune system mistakenly sees the insulin-producing cells in the pancreas as foreign, and destroys them. This attack is known as autoimmune disease.
Insulin is vital for survival because without it, simply put, life would cease to exist (including yours). So what is insulin and why is it so important for type 1 diabetics, lets take a look!
What Is Insulin?
So the most basic question, what is insulin? When you digest food, your body changes most of the food you eat into glucose (a form of sugar). Insulin allows this glucose to enter all the cells of your body and be used as energy. When you have diabetes, your body doesn’t make enough insulin (zero in the case of type 1, unless your in your honeymoon phase) or can’t use it properly, so the glucose builds up in your blood instead of moving into the cells. Too much glucose in the blood can lead to serious health problems.
All people who have type 1 and some people who have type 2 diabetes need to take insulin to help control their blood sugar levels. The goal is to keep your blood sugar level in a normal range as much as possible so you’ll stay healthy. Insulin can’t be taken by mouth. It is usually taken with injections (shots). It can also be taken with an pre filled syringe or an insulin pump.
Types Of Insulin:
Manufactured insulin comes in several types that differ in the way in which they act inside the body. Each type differs in three ways:
- Onset: The length of time after injection that the insulin begins to work
- Peak: the length of time after injection that the insulin takes to reach its maximum effectiveness
- Duration: the length of time in which it remains effective
The four basic types and their respective onset, peak and duration are as follows:
- Rapid Acting: begins to work after 15 minutes, peaks in 30 to 90 minutes, and has a duration of three to four hours.
- Short Acting: begins to work in 30 to 60 minutes, peaks in two to three hours, and has a duration of three to six hours.
- Intermediate Acting: begins to work in 90 minutes to six hours, peaks in four to 14 hours, and has a duration of up to 24 hours.
- Long Acting: begins to work in six to 14 hours and remains effective for 24 to 36 hours.
Ever wonder why when we are severely dehydrated as diabetics or when we are dealing with an extreme high blood sugar our medical team tells us to make sure we replenish our electrolytes? I mean, what is an electrolyte anyway, what are the symptoms of low electrolytes and how can they help us as diabetics or if your just out mowing the lawn? Diabetic or not, they are extremely important when it comes to our overall health so lets take a closer look!
When dissolved in fluid, salts tend to break apart into their component ions, creating an electrically-conductive solution. For example, table salt (NaCl) dissolved in water dissociates into its component positive ion of sodium (Na+) and negative ion of chloride (Cl-). Any fluid that conducts electricity, such as this new saltwater solution, is known as an electrolyte solution: the salt ions of which it’s composed are then commonly referred to as electrolytes. So that leads us to the next question…
What Are Electrolytes?
There are several common electrolytes found in the body, each serving a specific and important role, but most are in some part responsible for maintaining the balance of fluids between the intracellular (inside the cell) and extracellular (outside the cell) environments. This balance is critically important for things like hydration, nerve impulses, muscle function, and pH levels.
With the correct body water balance, the electrolytes separate into positive and negative ions. When the body loses water or becomes dehydrated an electrolyte imbalance starts to occur. During heavy exercise, sodium and potassium electrolytes in particular are lost through sweating. To ensure constant electrolyte concentrations in the body, fluids must be regularly consumed.
To avoid an electrolyte imbalance which can cause lethargy and muscle twitching, athletes consume electrolyte solution drinks to make sure the electrolyte balance is maintained during and after exercise – this contributes to achieving optimum performance
You should drink frequently during strenuous physical activity. Thirst usually does not kick in until well after you have reached a state of dehydration, so consume plenty of fluid whether you feel like it or not. About 6 to 8 ounces every 15 minutes is sufficient. Help replace electrolytes by consuming a beverage that contains 0.7 milligrams of salt per quart of fluid. Consuming fruit slices, such as bananas, strawberries and oranges can help restore lost potassium, but obviously we still need to be careful here and a small bolus may be needed.
7 Major Electrolytes & Their Function:
Let’s take a look:
- Sodium (Na+)
- Chloride (Cl-)
- Potassium (K+)
- Magnesium (Mg++)
- Calcium (Ca++)
- Phosphate (HPO4–)
- Bicarbonate (HCO3-)
So what do each of these to?
Sodium (NA+) is the major positive ion in fluid outside of cells (extracellular) and when combined with chloride the resulting substance is table salt. Some functions of sodium include the regulation of the total amount of water in the body and the transmission of sodium into and out of individual’s cells, which plays a role in critical body functions. Many processes in the body, especially in the brain, nervous system, and muscles require electrical signals for communication. The movement of sodium is critical in generation of these electrical signals. Too much or too little sodium can cause cells to malfunction and extremes in the blood sodium levels.
Potassium (K+) is the major positive ion found inside of cells. Some of the functions of K+ are the regulation of heartbeat and muscle function. The proper level of potassium is essential for normal cell function. Any seriously abnormal increase or decrease in K+ can profoundly affect the nervous system and increase change of irregular heartbeats.
Calcium (Ca++) is needed to build and maintain bones. It also plays a role in nerve impulse transmission and muscle contraction.
Magnesium (Mg++) is an essential mineral that is involved in more than 300 enzyme reactions in the body. Mg supports heart and nerve function. Mg is essential in the formation of bones and teeth and in converting blood sugar into energy.
Chloride (Cl-) is the major anion (negatively charged ion). CI- is found in the fluid outside of the cells and in the blood. The balance of chloride ion (CI-) is closely regulated by the body. Seawater has almost the same concentration of chloride ion as human body fluids. CI- plays a role in helping the body maintain a normal balance of fluids.
Did you know that your body produces its very own fat burning hormone? A wonderful little hormone called leptin! Yes that’s correct, you do not need to be buying these “fat burning supplements” (which are highly processed and ironically enough, never seem to work) to lose those couple of pounds that you’ve been wanting to.
As diabetics we all know how vitally important it is to maintain a proper weight to ward off potential complications as well as help maintain proper blood sugar levels.
So lets take a look at leptin and see how you can increase levels in your very own body and start burning fat!
So what is leptin?
Leptin, also referred to as the hunger hormone, is a protein that performs a major part in the human body. This hormone oversees consumption of energy as well as expenditure of it. It plays an important role in metabolism and appetite.
The creation of leptin comes from our fat cells or adipose tissue. There’s a primary link between leptin levels and appetite. If leptin levels are higher, you feel less hunger. Probably the most interesting aspect about this hormone that quite a few individuals are not aware of is that when your exercising and dieting to shed those extra pounds, it actually has adverse effect and actually lowers the amount of leptin that we carry around. Here is an interesting study done by the NIH, you can read about it by clicking here.
Leptin And Obesity:
An individual whose hypothalamus (area of the brain that regulates our appetite) is responding appropriately has a built-in check against excessive weight gain, the leptin induced feeling of satiety.
However, if a person is obese, their hypothalamus gland can become resistant to the effects of leptin. As they accumulate more fat cells, the fat cells produce ever greater amounts of leptin, all the while making a hypothalamus that weekly responds to the hormone. Why does this happen?
How Leptin Works:
Leptin is secreted by fat cells and is received by receptors in the hypothalamus. If leptin is absent, feeding is uncontrolled and relentless. In normally healthy people, if leptin is present and receptors are sensitive, feeding is inhibited. More body fat means less food is required, and so leptin is secreted to inhibit feeding and the accumulation of excess adipose tissue. Overweight people generally have higher circulating leptin, while leaner people have lower levels. A severe caloric deficit will result in reduced leptin secretion – this is your body’s way of getting you to eat when you need energy. It’s the hunger hormone. Overfeeding temporarily boosts leptin, reducing hunger.
As diabetics chances are we’ve all experienced those dreaded lows, but what are they? What can we do as type 1 diabetics to avoid them and more importantly, what can we do to prevent them? Lets take a closer look and examine hypoglycemia!
The body’s most important fuel is glucose, a type of sugar. When you digest most foods, sugar is released, and that sugar ends up in your bloodstream as glucose.
Your body, particularly your brain and nervous system, needs a certain level of glucose to function — not too much, and not too little. If your blood glucose level isn’t right, your body will react by showing certain symptoms.
Hypoglycemia occurs when a person’s blood sugar levels are abnormally low, and it’s a potentially serious condition. If you know someone who has diabetes, you may have heard them talk about “insulin shock,” which is the common name for a severe hypoglycemic reaction.
People with diabetes may experience hypoglycemia if they don’t eat enough or if they take too much insulin — the medicine most commonly used to treat diabetes with those who suffer from type 1.
Causes Of Hypoglycemia:
Most cases of hypoglycemia in adults happen in people with diabetes mellitus. Diabetes has two forms, type 1 (loss of all insulin production) and type 2 (inadequate insulin production due to resistance to the actions of insulin). People with type 1 diabetes must take insulin to control their glucose level; if they skip meals or have a decreased appetite without changing their insulin dose, BAM, you guessed it, bring on the low!
Insulin is also used to treat some people with type 2 diabetes. If a person with type 1 diabetes accidentally takes too much insulin, or a person with type 2 diabetes accidentally takes too much of their oral medications or insulin, he or she may develop hypoglycemia. Even when a diabetic patient takes medications correctly, improper meals, odd mealtimes, or excessive exercise may result in hypoglycemia.
Classic Signs Of Hypoglycemia:
Symptoms of a low blood sugar will vary depending on the individual, but here is a list of most of the common ones that I’ve personally experienced. It should be noted that low blood sugars can occur suddenly and the most common low sugar symptoms include:
- blurry vision
- rapid heartbeat
- sudden mood changes
- sudden nervousness
- unexplained fatigue
- pale skin
- difficulty sleeping
- skin tingling
- trouble thinking clearly or concentrating
- loss of consciousness
If you have hypoglycemic unawareness, a condition in which you do know your blood sugar level is dropping, your blood sugar can drop so quickly you may not even have warning symptoms. When this occurs, you can faint, experience a seizure, or even go into a coma.
Ok, so there I was researching some information the other day for a particular blog post, and I came across an article pertaining to probiotics. The fact that I’m not great at multi-tasking, I was immediately side tracked and became submerged in the world of probiotics an all their amazing health benefits. So what are these little gems all about? How do we go about getting them in our diet? What about other alternatives to increasing the amount that we get? Lets take a closer look!
Well, first off, what are probiotics? Probiotics are microorganisms—such as bacteria, viruses and yeasts—that can be seen only under a microscope and that are often referred to as “healthy” or “good” bacteria. According to the National Center for Complementary and Alternative Medicine (NCCAM) and defined by the World Health Organization, probiotics are “live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host”. The benefits of incorporating probiotics into one’s diet have been widely speculated, as little evidence exists to support the long-term health benefits. Despite the lack of formal evidence, the probiotic trend has swept the health and diet industries for their potential cleansing benefits, immune boosting powers and nutritional value.
Benefits Of Probiotics:
Probiotics are believed to protect us in two ways. The first is the role is how probiotics play in our digestive tract. We know that our digestive tract needs a healthy balance between the good and bad bacteria, so what gets in the way of this? It looks like our lifestyle is both the problem and the solution. Foods high in probiotics (Kombucha, Kefir, pickles, tempeh, just to name a few) are an amazing way to start getting more into your system, but poor food choices, emotional stress, lack of sleep, antibiotic overuse, other drugs, and environmental influences can all shift the balance in favor of the bad bacteria.
When the digestive tract is healthy, it filters out and eliminates things that can damage it, such as harmful bacteria, toxins, chemicals, and other waste products. On the flip side, it takes in the things that our body needs (nutrients from food and water) and absorbs and helps deliver them to the cells where they are needed.
The idea is not to kill off all of the bad bacteria. Our body does have a need for the bad ones and the good ones. The problem is when the balance is shifted to have more bad than good. An imbalance has been associated with diarrhea, urinary tract infections, muscle pain, and fatigue.
While you’re catching some rays this up coming summer, think about vitamin D. Sometimes its called the “sunshine vitamin” because it’s produced in your skin in response to sunlight, but what about vitamin D3? Is it as simple as getting out into the sun and voila, vitamin D3! I mean, what is vitamin D3 anyway? How much vitamin D3 should I take?
Did you know that the human skin makes vitamin D3 when exposed to ultraviolet rays of the sun? According to the National Institute of Health, some of the best food source for vitamin D3 are fish products, such as: cod liver oil, salmon, tuna, and sardines. With that being said, lets take a closer look at how vitamin D3 can benefit you.
Vitamin D3 Benefits:
Vitamin D3 promotes calcium’s absorption and functions for teen’s and children’s healthy teeth and bones, prevents loss of bone mass, and treats bone disorders.
It protects against adult and elderly muscle weakness and immune system issues, and lowers the risk of colon, breast, and prostate cancers. Rheumatoid arthritis and psoriasis is improved with vitamin D3.
Vitamin D3 has been show to prevent/treat rickets, post menopausal osteoporosis. The vitamin also been show to help treat multiple sclerosis. Something that I found extremely interesting is that they are still conducting studies (more research is definitely needed) seeing if there is a connection between lack of Vitamin D3 and the development of Type 1 diabetes.
Benefits of D3 in the elderly and fractures are still under investigation. An analysis, reported in August 2007 by the University of Ottawa Evidence-based Practice Center, showed higher doses of vitamin D3 of between 700-800 IU’s per day combined with calcium help prevent hip fractures for institutionalized elderly. The study did not include elderly living independently in the community.
Vitamin D3 And Your Immune System:
Cells of the immune system, such as macrophages, which hunt the body for dangerous pathogens such as viruses, bacteria and cancer cells, have receptor sites for vitamin D3. Research suggest that D3 may play a role in stimulating these cells to be more active in their hunt for disease-causing microbes and act as an immunity booster especially during the winter months when sunlight is more scarce.
I’ve been a type 1 diabetic now for the past 10 years and I’ve heard of most of the associated complications associated with the disease, but I came across an article a couple weeks back about diabetic dermopathy shin spots and how they are more prevalent in type 1 diabetics.
Well, never hearing of it, it automatically peaked my interest and the fact that I’ve personally had a couple of sketchy spots on my lower legs over the years, I started to research diabetic dermopathy and what it was all about, so lets take a closer look!
What Causes Diabetic Dermopathy?
One of the more popular diabetic skin ailment (yay us!), diabetic dermopathy is found in more than 50% of individuals dealing with the disease. Diabetic dermopathy is a harmless condition and is likely the most common skin problem in people who have had diabetes for some time, or whose blood sugar levels are poorly controlled and remain high over a prolonged period of time.
The exact cause of diabetic dermopathy is unknown but may actually be associated with diabetic neuropathic (nerve) and vascular (blood vessels) complications, as studies have shown the condition to occur more frequently in diabetic patients with retinopathy (retinal damage of the eye), neuropathy (nerve/sensory damage) and nephropathy (kidney damage).
Diabetic dermopathy tends to occur in older patients or those who have had diabetes for at least 10-20 years. It also appears to be closely linked to increased glycosylated haemoglobin, an indicator of poor control of blood glucose levels.
Because lesions often occur over bony parts of the body such as the shins, it is thought that diabetic dermopathy may also be a magnified response to injury or trauma to these areas. Studies have shown that shin spots have appeared in response to trauma with heat, cold or blunt objects in patients with diabetes.
Signs and Symptoms of Diabetic Dermopathy?
Diabetic dermopathy appears as pink to red or tan to dark brown patches, and it is most frequently found on the lower legs. The patches are slightly scaly and are usually round or oval. Long-standing patches may become faintly indented (atrophic).