Insulin resistance diabetes treatment youtube,treatment of complications of diabetes insipidus,type 2 diabetes nutrition counseling 8th,type 1 diabetes insulin and exercise effects - You Shoud Know

Insulin Resistance Vs Insulin Sensitivity When it comes to insulin and insulin sensitivity vs insulin resistance, you are always on a continuum of how insulin sensitive your are are and what tissues are most effective at absorbing glucose.
This entry was posted in Misc, Nutrition and tagged carbohydrates, carbs, diabetes, insulin. Sleeping less than 7 hours per night on a regular basis is associated with adverse health outcomes, including weight gain and obesity, diabetes, hypertension, heart disease and stroke, depression, and increased risk of death.
Turns out, not getting enough sleep (short sleep) can cause insulin resistance and greatly increase diabetes risk, even if you are healthy and of normal weight. In fact, just one night of short sleep (4hrs) can induce insulin resistance in healthy people. The good news is that, by catching up on sleep and resuming a normal schedule afterwards, these people can recover, but what about people who are chronically sleep deprived or are already insulin resistant and are trying to lower their blood sugars and HbA1c? When it comes to the risk for developing full blown diabetes, sleeping less than 6 hours on a consistent basis increases the risk for Type II diabetes by an astonishing 50%.
Getting up to 7hrs of sleep also increases diabetes risk as compared to people who get 8hrs. While most studies on longer sleep do their best to account for other factors like health, weight, age, diet, exercise, etc.
One study showed that sleeping more than 9hrs was only detrimental in people who did not exercise. Verdict: The research on short sleep is very strong and directly links sleeping less than 7hrs per night with poor health outcomes. There are always going to be outliers – people who do really well on 6hrs of sleep, have no health issues, have lots of energy, etc.
While there is no official definition, sleep quality can best be defined as getting deep, restorative, mostly uninterrupted sleep (note that it is normal to have a few brief wakings each night). Many people think they sleep better or longer than they actually do, so it may be beneficial to actually assess what your sleep is like. I learned about the Oura at a recent health conference and it sounded pretty revolutionary (as the price might suggest). I can’t vouch for any of these tools since I have not tried them personally, but if tracking is of interest to you, check them out and see what works for you.
Since fenugreek seeds have been comprehensively researched and offer such a wide range of health benefits for diabetics, they should become a staple in an insulin resistance diet.
Despite all of the amazing benefits they offer, it is best for pregnant women to avoid consuming them.
Nevertheless, non-pregnant women as well as all men with type 2 diabetes or insulin resistance should consume fenugreek seeds on a daily basis due to the extensive research-based proof that supports them. For more strategies to help you overcome type 2 diabetes, please get a copy of Your Complete Type 2 Diabetes Treatment Plan. This entry was posted in Food & IR and tagged blood glucose, blood sugar, diabetic nephropathy, fenugreek seeds, type 2 diabetes. We will be provided with an authorization token (please note: passwords are not shared with us) and will sync your accounts for you. Background: Over the past few years, there has been a worldwide significant increase in the incidence of type II diabetes mellitus with both increase in morbidity and mortality. Methods: A systematic review was conducted on the effect of Mediterranean diet in diabetes control and cardiovascular risk modification as well as the possible mechanism through which this diet might exhibit its beneficial role. According to the World Health Organization (WHO) reports, chronic illnesses contribute to 60% of death worldwide (1). Over the past few years, there has been a great effort to study the relationship between dietary patterns and human health.
The American Diabetes Association (ADA) does not recommend a specific diet over another for the diabetic patients. On the other hand, the ADA lists three different types of diets (either low-carbohydrate, or low-fat calorie-restricted or Mediterranean diet) as a mean for weight loss for individuals who have or are at risk of having diabetes (5). In this study, we conduct a systematic review to assess the relationship between the Mediterranean diet and diabetes control. Our initial search yielded 72 articles, of which 25 were excluded on the basis of abstract. Six randomized control studies, and one randomized cross-over study have assessed the effect of Mediterranean diet on parameters of glycemic control including glucose levels, HbA1c, and insulin resistance (Table 1). There has been good evidence that adherence to Mediterranean diet might have a beneficial role in glycemic control. One study looked at the HbA1c in 279 postmenopausal diabetic women who were randomized to receive either usual care (control) or comprehensive life style self-management program that included a Mediterranean diet.
A recent randomized controlled study studied twenty-seven subjects with type 2 diabetes who were randomly assigned to consume either the Mediterranean intervention diet (ad libitum) or their usual diet for 12 weeks, and then cross over to the alternate diet and looked at their HbA1c control.
The association between Mediterranean diet and insulin sensitivity was studied in a Greek adult population. In contrast to these findings, there was no difference in HOMA index at 1 year in 116 diabetic patients assigned to either Mediterranean diet or ADA diet on stable antiglycemic medications (11).
In addition to the possible protective effect of Mediterranean diet on glycemic control and homeostasis, growing data suggests potential role for this type of diet in improving cardiovascular risk factors, decreasing mortality, and reducing peripheral artery disease in diabetic patients (10, 11, 13, 19–22). The effects of Mediterranean diet on cardiovascular risk factors in diabetic patients was evaluated by Esposito et al.
There are no clinical trials that look solely at the mortality and cardiovascular risk reduction in diabetic patients on Mediterranean diet.
A number of studies were conducted to explore the possible mechanisms of action of a Mediterranean diet in controlling diabetes as well as reducing its cardiovascular risk factors and mortality. An anti-inflammatory role has been long thought to be one of the mechanisms through which olive oil rich Mediterranean diet acts. Another important component of the Mediterranean diet is dietary fiber which is believed to induce satiety and thus reduce caloric intake (43–45). In this systemic review, the potential positive role and health benefits of Mediterranean diet on diabetes control and its cardiovascular complications were explored. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. Sleeping less than 7 hours per night is also associated with impaired immune function, increased pain, impaired performance, increased errors, and greater risk of accidents. Not getting adequate sleep will only hinder their efforts and likely continue to worsen the problem. Likely due to the well-established fact that not getting enough sleep causes inflammation in a number of metabolic pathways and we know that inflammation is a cause of insulin resistance and diabetes.


The research trends suggest that sleeping 9 or more hours can be problematic, with general health outcomes worsening as you approach 10hrs of sleep. Quality is more important than quantity and better quality sleep will help you feel better and stay healthy or get healthy. Get to sleep no later than 10 – you get your deepest, most restorative sleep in the earlier part of the night. This is where it’s important to work with a healthcare practitioner who can help you address the root causes of your health conditions, reducing your need for medications that often compromise good sleep. There are lots of trackers out there, including the popular FitBit, an iPhone app called Sleep Cycle and what seems to be the macdaddy of all trackers, the Oura.
They have been studied extensively and the range of health benefits they offer, particularly for diabetics, make them an essential part of an insulin resistance diet. A study with mice found that consuming fenugreek seeds impaired sensorimotor development and the operation of spinal cord networks. This means that you will not need to remember your user name and password in the future and you will be able to login with the account you choose to sync, with the click of a button. This page doesn't support Internet Explorer 6, 7 and 8.Please upgrade your browser or activate Google Chrome Frame to improve your experience. Controlling diabetes through life style modifications, including diet and exercise has always been the cornerstone in diabetes management. We did a comprehensive search of multiple electronic databases such as Medline, Google Scholars, PubMed, and the Cochrane central register data until May 2014.
Important methodological differences and limitations in the studies make it difficult to compare results, thus further longer term studies are needed to evaluate the long-term efficacy of the Mediterranean diet along with the possibility of explaining its mechanism. Being a major chronic disease; type II diabetes (T2DM) seems to be one of the leading causes of mortality and of public health burden (2).
Interestingly, adherence to a healthy life style was strongly associated with reduction in the risk of chronic illnesses (83% reduction in coronary artery disease and 91% reduction in diabetes mellitus in females) (3). Because of the abovementioned heterogeneous data and controversial evidence regarding the best dietary pattern in diabetic patients, there was a need to conduct a systematic review to highlight the effect of adherence to a Mediterranean diet on diabetes control and cardiovascular risks. Keys observed the dietary habits adopted by the population residing near the Mediterranean Sea and noticed a reduced incidence of chronic illnesses and higher life expectancy when compared to other regions of the world (6).
For this reason, many indexes were developed to describe the degree of adherence to the Mediterranean diet.
Out of these seven randomized trials, four were specifically designed to evaluate the effect of Mediterranean diet on glycemic control in T2DM patients (9–12). In this study, an inverse association between Mediterranean diet and indices of glucose homeostasis and insulin resistance (assessed by HOMA) was found. However, a number of randomized trials evaluated the effect of the aforementioned diet on the cardiovascular and mortality risk attenuation in the high risk population which included diabetic patients. However, the association between the risk of peripheral artery disease and adherence to Mediterranean diet was addressed in one cross-sectional study of 944 Italian patients with diabetes. There are no adequate studies assessing the mechanism of action of Mediterranean diet in diabetic patients, but some trends can be extrapolated from studies conducted in patients with metabolic syndrome. The effects of two different Mediterranean diets on immune cell activation and inflammatory markers in 112 individuals with diabetes (60%) or high cardiovascular risk patients compared to low-fat diet was studied by Mena et al. It also suggests that sleeping for longer periods of time also increases your risk for Type II diabetes. They may also have such poor sleep quality that they have to make up for it by sleeping longer. The research on poor health outcomes for those sleeping 9 or more hours is weaker, though there does not seem to be an advantage to longer sleep. New research shows that the neurons in our brain that regulate sleep are flooded with sodium by day to make them more excitable when we’re awake and are then flooded with potassium by night to help calm them for sleep. It may take a few different snacks to figure out what works for you, but many people find that a tablespoon of honey with a bedtime snack actually helps them sleep better by replenishing stored sugar in the liver for use during the night, preventing overnight hypoglycemia. Studies have shown that temperatures near 65 degrees are best, but for most of us in areas with hot summers, that just seems way too cold and expensive to maintain. Also, healthy, restorative sleep is highly dependent on how well your cells are functioning. The iphone app requires you to sleep with your phone near your body, so that one may introduce more electrical disturbance, though I haven’t looked into whether or not turning off the wifi signal would remedy that. Increasing evidence suggests that the Mediterranean diet could be of benefit in diseases associated with chronic inflammation, including metabolic syndrome, diabetes, obesity as well as atherosclerosis, cancer, pulmonary diseases, and cognition disorders As a matter of fact, a number of studies addressed the relationship between Mediterranean diet and diabetes control.
We included cross-sectional, prospective, and controlled clinical trials that looked at the associations between Mediterranean diet and indices of diabetes control such HbA1c, fasting glucose, and homeostasis model assessment, in addition to cardiovascular and peripheral vascular outcomes. The increasing incidence of diabetes worldwide has been highly linked to the westernized dietary patterns, physical inactivity, and increasing rates of obesity and metabolic syndrome. Moreover, PREDIMED – Reus study nutrition intervention trial showed that adherence to Mediterranean diet was associated with 52% reduction of diabetes mellitus incidence (4).
It also points out the importance of adequate amounts of fruits, vegetables, and whole wheat cereals. Defining the term Mediterranean diet is a great challenge given the broad geographical distribution of the Mediterranean countries and the ethnic, cultural, religious, and economic variations among them. While in the other three studies, T2DM patients were a subgroup of the design sample (13–15). In this study, adherence to Mediterranean diet was inversely associated with both postprandial glucose levels and HbA1c. After 3 months, both types of Mediterranean diets had significantly lower level of fasting glucose compared to the low-fat diet (13). However, it is worth noting, that this association was only evident in non-diabetic patients subgroup (18). This finding made the authors speculate on the potential beneficial effect of the Mediterranean diet on liver steatosis (23).
He found a one third reduction in incidence of fatal myocardial infarction and about two third reduction of sudden death from cardiovascular reasons in the Indo Mediterranean diet arm when compared to the controlled diet (20).
It seems that each dietary component of the Mediterranean diet have a vital role in the possible protective role. Decreasing oxidative stress, inflammation, and insulin resistance are all possible mechanism by which Mediterranean diet pauses as a protective dietary pattern. Get in bed at 9 or 9:30 at the latest to read, relax, have a cup of tea or just turn out the light. There are countless natural strategies and methods for helping your body better handle stress, even if you can’t change the stressors.


That means your phone might be best left charging in the living room, rather than right next to your bed. That level of deep wellness will require changes in diet, movement and stress management that work for you, so seek out help if you need it.
In another comparative study between three weight loss diets (Mediterranean diet, low-fat diet, and low carbohydrate diet) in 322 moderately obese patients of which 36 are diabetics, Shai et al. Another clinical trial evaluated the HOMA-IR in patients with diabetes at 24 months after being randomized either to Mediterranean diet or low-fat diet. This trial was conducted on 191 participants (77 men and 114 women) of the PREDIMED study in order to compare the effects of three different dietary interventions (two Mediterranean diets supplemented with olive oil or mixed nuts and a low-fat diet, LFD) on body weight and glucose metabolism.
Both authors were able to show an improvement in systolic blood pressure, HDL level, ratio of total cholesterol to HDL, and triglycerides level in diabetic patients adherent to Mediterranean diet, as well as a significant weight reduction when compared to control diet. However, this particular study is not considered to be in support of the beneficial role of Mediterranean diet on mortality and cardiovascular risk especially that an expression of concern has been issued against it (25). After 3 months, expression of adhesion molecules on monocytes and IL6 circulating levels significantly decreased after adherence to both types of Mediterranean diets but not after low-fat diet (26).
Concerning cardiovascular risk modification, there is some cardiovascular benefit of adhering to a Mediterranean diet in diabetic patients; although there are no studies looking at the cardiovascular outcome in diabetic patients only.
It’s not the time to ramp up activity or your nervous system by watching intense shows or movies. This has been my key to better sleep for the last 10 years after suffering from insomnia for so many years prior, so it works.
If you tend towards constipation, a product called Natural Calm, found in healthfood stores, can help encourage healthy morning movements and help you sleep.
If your phone is your alarm clock, find the most soothing sounds to wake up to and turn your phone over so that no lights are showing. The lower temperature assists in maintaining your body’s ideal temperature for sleep and will prevent unnecessary wakings and ensure deeper sleep. Some can adapt to evening exercise and have no trouble sleeping, so do what your body likes best.
This includes a diet rich in fruits, vegetables, bread, cereals, olive oil as the major source of fat, low to moderate amounts of fish and poultry and alcohol, and little red meat.
In his scoring system, Trichopoulo granted individuals points depending on their daily intake of the separate components of the Mediterranean diet.
We also used references from the articles and reviews we extracted to complete the data bank. Another recent cross-sectional study evaluated 383 participants with type 2 diabetes participating in the PREDIMED trial and looked at the relation between HbA1c levels and adherence to Mediterranean diet. The GISSI Prevenzione clinical trial in Italy encouraged 11,323 individuals (1700 diabetics) with history of myocardial infarction to increase their daily consumption of Mediterranean diet components. On the other hand, such an anti-inflammatory effect couldn’t be elicited in a 1-year randomized trial in 101 patients with coronary artery disease including 9% of diabetic patients (27). This fact necessitates further studies to assess the effect of adherence to Mediterranean diet on cardiovascular risk in diabetic patients. We also have a rule in our house where no one can bring up really emotional or intense conversations after 9pm.
Work with someone who can properly guide you on this and help you take your sleep to the next level.
Doses are individual, so start small and slowly increase, then stop when you reach the desired outcome. As a result; we decided to conduct a systematic review to have a better understanding of the relationship between adherence to Mediterranean diet and diabetes control. We identified cross-sectional, prospective, and controlled clinical trials that looked at the associations between Mediterranean diet and indices of diabetes control such as HbA1c, fasting glucose, and HOMA, in addition to cardiovascular and peripheral vascular outcomes. After adjusting for age and sex, there was a trend toward an inverse association between adherence to Mediterranean diet and HbA1c levels, which did not reach statistical significance. There was no change in the fasting plasma levels in non-diabetic patients receiving any form of the three weight loss diets.
After comparing the adherence scores, people with highest scores had an odds ratio of mortality of 0.51% when compared to participants with lowest scores emphasizing again on the positive role that Mediterranean diet can exhibit (21). Another randomized trial conducted on high risk patients including diabetics found a significant drop in CRP levels in patients adherent to Mediterranean diet rich in olive oil as compared to low-fat diet (13). You can also look into this program called Rest Assured that has helped many of my clients manage stress and get better sleep. You can also use red or yellow colored light bulbs in your home to support melatonin production. Many studies suggest a role for oleic acid, the predominant monosaturated fatty acid in olive oil, in lowering insulin resistance through increasing adiponectin (28–30), however there are contradictory results concerning this particular effect on insulin resistance (31, 32). The blue colored light bulbs shown in the same link help in areas where you spend most of your time indoors, such as your desk at work. We also excluded studies that assessed adherence to Mediterranean diet subjectively without the use of a score, those with case control design, and those that analyzed adherence to a non-specific dietary pattern rather than a Mediterranean diet. These data suggest a small reduction in mortality with increased adherence to Mediterranean diet (19).
The antioxidant characteristic of its rich content of fruits, vegetables and cereals seems to play a major role in its protective potential. The metabolic effects of a Mediterranean diet compared to a low-fat diet were further evaluated by Esposito et al. After 1 year, both the fasting glucose level and the HbA1c were lower in the Mediterranean diet arm (10). Furthermore, two clinical trials showed that administration of antioxidant vitamins improved insulin sensitivity (34, 35). Moderate alcohol consumption, as part of the dietary pattern in the Mediterranean diet seemed to have a beneficial effect on insulin resistance by increasing adiponectin levels (38) as it was observed on multiple epidemiological studies (39–41).
This was supported by a cross-sectional study conducted on 987 diabetic women, a subsample of the Nurse Health Study that demonstrated that patients with highest adherence to Mediterranean diet had 23% higher levels of adiponectin compared to those with lowest Mediterranean diet adherence (42).



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