You Want To Know!
As a member of the LCDA, you should be proud knowing you are taking a proactive lead in healing the prediabetes or diabetes of yourself or a loved one or a patient. And, you have come to the right organization. By learning about The Eight Essentials, and how to bring positive changes to your diet, lifestyle, supplementation, you will learn information that may help you reverse prediabetes and can help you to reverse or control diabetes.
New Expert Interviews!
The low carb diet is the foundation diet for people who have prediabetes or diabetes. The LCDA promotes a nutritional, fun, tasty way to implement the diet.
The LCDA knows that change can be difficult! That is why we are here to help make sense of diabetes and help educate you about how simple life changes can have profound effects on your health and on reversing and controlling your diabetes. We know that you may start only dipping your toes into the water of healing. We are here to lend hope, support and offer answers and confidence in your success.
The Diabetes Summit
The annual Diabetes Summit just finished up this month. It contained interviews with many diabetic experts on many aspects of diabetes, including Dr. Jody Stanislaw, who is on the LCDA board. If you missed watching the series as it came out you can purchase the entire Summit here at: thediabetessummit.com
Dr. Morstein is interviewing Shawn Stevenson next week!
Shawn Stevenson is an expert on getting good sleep. He is the author of “Sleep Smarter.” Sleep is Essential #3 in the LCDA, and it is vital to get good sleep every night both to help prevent the onset of diabetes and to help reduce weight and glucose levels once one has it. Dr. Morstein is excited to learn from Mr. Stevenson his tips for getting excellent sleep and having excellent body rejuvenation during the resting hours.
Dr. Morstein is finishing up a lecture on GLP-1 injectables. Glucagon like peptide 1 medications have real benefits to both T2DM and T1DM patients (although they are off label for T1DM). Medications are the 8th and last Essential for the LCDA and although the LCDA is committed to striving to prevent diabetes and help reverse T2DM so people do not need medications, it is still important to learn about the drugs used for diabetes, their pros and cons. This allows patients to make the best choices for their health.
Medical Article #1: Insomnia
Essential #3: Sleep
Insomnia Awareness Day was March 13th. Do you have insomnia? It is, unfortunately, a very common problem among Americans. Uncommon in childhood, when sleep tends to be an easy nightly phenomenon, statistics say that up to 30-35% of adults complain of one or more symptoms of insomnia. About 10% of adults have enough of a chronic insomnia problem that it causes distress or suffer from daytime impairment; that could be up to 24 million adults. Insomnia is more common in seniors, women, people under more chronic stress, and people who have certain medical and mental/emotional imbalances, such as depression.
Having insomnia doesn’t mean the occasional night of poor sleep, which may be due to traveling, or worry, or excess caffeine when caffeine is known to cause problems, or alcohol ingestion, or other acute situations that temporarily interfere with a person’s sleep. It is a daily or frequent condition that has lasted for at least months.
Insomnia can appear in many different ways:
- Difficulty falling asleep.
- Difficulty staying asleep–either waking many times throughout the night, or waking and not being able to fall back asleep.
- Waking up too early in the morning, and not being able to fall back asleep.
- Non-restorative or poor quality of sleep
Insomnia is not only about having poor or problematic sleep experiences, but it’s also about how that lack of good sleep is affecting your energy, health and quality of life throughout the rest of the day. Poor sleep can cause fatigue, lack of concentration, irritability, negative affect work performance, poor decision-making, and can put stress on relationships.
Poor sleep can also cause hormones to get off kilter, especially the ones that regulate appetite. Not getting at least six hours of solid sleep a night can cause an increase in ghrelin production, a hormone that stimulates the appetite, especially for carbohydrates. It can also cause a decrease in leptin, a hormone that lowers the appetite. It can also increase cortisol, a hormone that can raise glucose levels. It can also lead to substantial weight gain. Adding them all up, insomnia may cause an increase in eating, a craving for carbohydrates, and abdominal fat increase. Obviously, that can help promote the development of diabetes and also worsen glucose control in a diabetic patient who has insomnia.
What are common reasons for chronic insomnia?
1. Liver irritation. Many orally ingested things can cause sleep issues. In Traditional Chinese Medicine there is an understanding of the body clock–that different organs have different times of the day or night associated with them. The liver is affected from 2-4 am.
CHINESE BODY CLOCK
This is a very common time people complain they wake during the night. If a person is taking a medication, a nutritional or botanical supplement, caffeine, alcohol or anything else that might be stimulating to the liver, it can wake the person around 3 or 3:30, and make it very difficult for a person to fall back asleep. Even one cup of caffeine in the morning might wake a sensitive person at that time of night. B vitamins taken at night may interfere with sleep in some people. Alcohol can help a person fall asleep but may also wake them up later in the middle of the night. It is important for a person with insomnia to report on everything he or she takes in during the morning, afternoon and evening. Even supposedly benign substances might cause waking. A good report can help uncover some liver irritant that if removed, can allow the person to begin sleeping through the night.
2. Medical conditions such as arthritis, chronic pain, asthma, gastroesophageal reflux disease, neurological conditions, restless leg syndrome, sleep apnea, nightmares and urological conditions may all cause enough discomfort that sleep is interrupted.
3. Disturbed environment: sleep is best in a completely dark room, without the TV on, without computers and cell phones going, without noise. An uncomfortable mattress or pillow, a room too hot or cold, animals and babies in bed with adults, or waking children needing care, a snoring spouse or noisy neighbors–these are many things that can negatively affect continual sleep.
4. Mental/Emotional conditions: Anxiety, worry, and depression are three unfortunate conditions that need to be addressed if they are causing chronic insomnia.
5. Lifestyle habits: Working night-time or graveyard shifts, working irregular hours, napping during the day, and/or lack of exercise can negatively impact sleep. Smoking, over-eating, and eating too late may also be problematic.
6. Hormonal imbalances–although lack of sleep can elevate cortisol, cortisol, an adrenal hormone can also interfere with sleep. Menopause can cause insomnia, especially if sleep is disturbed by night sweats. Low blood sugar during the night can cause waking. Melatonin, a sleep hormone, may not come out in shift workers.
A comprehensive medical practitioner needs to do a good sleep intake with every prediabetic and diabetic patient. Sleep is a vital aspect of life, and helping each patient get a good rest is a great way to help reduce food cravings, reduce glucose levels, and help with weight loss. It will increase energy and mood and help reduce the risk of developing other medical conditions.
A good insomnia ntake should consist of a diet diary, and also what medications and supplements are taken, and their chronological relationship to the development of insomnia. Medical tests may be done to uncover hormonal imbalances. Other conditions outside of diabetes may need to be treated to help stop their negative impact on sleep.
The goal for everyone is 7-8 hours of good, restful, rejuvenating, energizing sleep every night. Getting this Essential on track may mean less new diabetic patients, and better treatment of those who already have diabetes.
Medical Article #2: Periodontal Disease and Diabetes
A two way relationship means that both aspects of a relationship can equally affect each other. This is the case with periodontal disease (PD) and diabetes: Poorly controlled diabetes significantly increases the risk of developing PD and in those diabetic patients who have PD there is worse management of glucose levels, and more likelihood of developing chronic renal disease and cardiovascular disease.
Periodontal disease is a very common oral disease that causes damage and destruction to the supporting structures of the teeth. Mild to moderate PD affects 40-60% of adults and severe PD is seen in 10-15% of adults. PD includes gingivitis and periodontitis, and unfortunately the tissue destruction that occurs is irreversible. Signs and symptoms include redness, bleeding and swelling of the gums, receding gums, loose teeth, pus development in gum pockets and tooth loss.
Diabetes, as noted, is a major risk factor–in fact, diabetic patients are 3x more likely to develop PD than patients without diabetes, and the more uncontrolled the diabetes, more PD, and worse PD, occurs. A1Cs > 9% have higher prevalence of severe PD. PD is also seen higher in children and teens with T1DM. One study showed around 10% of children with T1DM had oral signs of PD compared with children who did not have diabetes. Another study compared 350 T1DM children with non-diabetic children: >20% of the TIDM vs. 8% of the non-diabetic children had PD.
PD is a condition driven by inflammation, as is diabetes oftentimes, and the same inflammatory markers that drive insulin resistance, such as TNF-a, IL-6, IL-1 are the same substances inflaming the gingival tissues in PD. Poorly controlled T1DM and T2DM diabetes and abdominal obesity are noted for having higher levels of systemic inflammatory markers. This can increase inflammation in the periodontal tissues. Advanced glycosylated end-products, formed when excess blood glucose binds to and damages proteins–a factor in the development of diabetic complications–are also seen in periodontal tissues.
Other PD risk factors associated with T2DM are obesity, lack of physical activity and diet. Abdominal obesity is a very pro-inflammatory state, and obese patients with a BMI >30 kg/m2 had a higher risk of PD, especially if the obesity was tied to insulin resistance. Exercise is a powerful lifestyle habit associated with reducing the risk of PD, especially in non-smoking people who exercised.
Non-diabetic risk factors for developing PD include smoking, poor dental hygiene, diabetes, nutritional deficiencies, osteoporosis, compromised immune systems, and some medications.
PD is best to be avoided, but if it develops, treating it promptly and comprehensively is very important. A diabetic patient who resolves their PD will likely have lower glucose levels. In fact, a study showed in patients with diabetes, successfully treating their PD lowered their A1C by 0.4%.
A good protocol for avoiding periodontal disease includes:
- Brushing your teeth after meals, ideally with an electric type toothbrush.
- Floss your teeth daily or twice a day.
- Use mouthwash–either natural herbal mouthwash–for example, WIse Woman Herbs Mouth Rinse containing myrrh, calendula, oregon grape, witch hazel, sanguinaria, prickly ash, and marshmallow–or a over the counter brand name type product.
- During the day, if you cannot do #1-3, then suck on a xylitol candy or chew xylitol gum after meals. Xylitol has been shown to reduce Strep mutans, a main bacteria in the mouth that causes plaque development and cavities. It has also been shown to reduce periodontal inducing bacteria, gingival inflammation and erosion of teeth.
- See your dentist regularly–follow your dentist instructions for when to go in for cleanings and care.
- Supplements for the mouth: CoQ10, bioavailable folate, Vitamin C, (The LCDA recommends you ALWAYS have the approval and guidance of your medical practitioner before taking any supplements.)
- Oil pulling–although not authorized by the American Dental Association, oil pulling has been safely used in India for centuries. One prospective study even in children who oil pulled daily for 30 days showed a statistically significant decrease in plaque and gingivitis. Oil pulling consists of putting 1 TBSP of an oil (sesame, sunflower, olive or coconut are commonly used) in the mouth and then “pulling” the oil through the teeth for 3-20 minutes. The oil is then spit out, and not swallowed. It is not a substitute for any other aspect of good dental care, but may be an add-on to it.
- DO NOT SMOKE!
- Keep your A1C under 6.0% and take a good supplement to help reduce inflammation and containing anti-oxidants.
- Follow The Eight Essentials™ to ensure glucose control is best attained.
- See a periodontist if referred by your dentist and get good treatment.
Periodontal Disease and Diabetes: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3228943/#CR16
Xylitol Article: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4232036/
Safety of Stevia
There are some concerns about using stevia cropping up on the internet. One very poorly written article brought to the attention of a Board Member of the LCDA ascribed stevia to female hormonal imbalances, adrenal fatigue, problems forming Free T3 thyroid hormone, and concerns with the liver. The LCDA does not at this time believe Stevia is dangerous to use.
Stevia is an herb that has been used safely for 1500 years by native people, the Guarani, in Brazil and Paraquay. It belongs to the sunflower family and grows naturally in Latin America. Although there are 240 various species of the Stevia family, the one used for sweetening is stevia rebaudian bertoni. The Guarani have added raw stevia leaf to their teas for over 1000 years.
In modern processing, two stevia glycosides–stevioside and rebaudioside–are focused upon and they are much sweeter than table sugar. It’s the stevioside glycoside that has a little bitterness to it that some sensitive people dislike about using stevia.
Aside from being a sugar substitute, there are studies showing that stevia seems to have some real benefits to our bodies. Both animal and humans studies have been done, but more animal ones, and it is not always pertinent to construe that an animal study means a substance will react the same in a human body. However, there is only so much research that has been done on stevia.
Stevia has been shown to help reduce insulin resistance, and in one study people had lower glucose and insulin levels after meals when ingesting stevia. It may help lower renal disease in diabetes. Stevia may also stimulate insulin production from the pancreas.
Aside from helping with diabetes, rat studies showed Stevia may help reduce memory problems and may help lower cholesterol. In a human study in China, people using stevia daily reduced their diastolic and systolic high blood pressure numbers. There is theories it may help reduce the risk of cancer, too.
The risks of stevia associating it with hormonal problems dates back to a study done in 1968 on rats. In this study, rats fed stevia had reduced fertility and produced less baby rats. That study has significant flaws–it contained aspects of the plant that are not usually consumed by people; the amounts the rats drank daily were found were higher than what any person would drink. Another rat study using extremely high dosages also showed the rats suffered from lowered testosterone.
However, in a study using hamsters, done in Bangkok, hamsters were fed each day either 500 mg/kg, 1000 mg/kg, or 2500 mg/kg, or no stevia. PLEASE NOTE: the daily human consumption of stevia, in a person using it regularly is estimated to be 2-5 mg/kg a day. MUCH less. Even so, there was no significant difference between the growth or reproductive ability between the four groups. So, all in all, the LCDA does not have hormonal concerns about humans using stevia in the typical dosing.
There are a few other concerns–if a person is allergic to the sunflower family, which includes plants such as marigolds, daisies, or ragweed, they may react to stevia, although that is uncommon as well. But, it may be possible. If an allergic reaction occurred after ingestion, of course, stop using stevia right away.
There does not seem to be any proven toxicity level of stevia. Another concern by the anti-stevia people is that it may be mutagenic, that is, it may change DNA in bad ways, possibly being a risk for developing cancer. However, the studies on stevia’s mutagenicity are not concerning. One study in Japan showed that stevia’s mutagenic properties is 1/3000th of common known mutagens, like cooked meat, smoke and diesal exhaust. There are also no studies showing stevia interferes with glucose production or intestinal hormones related to glucose regulation and absorption.
It seems that Professor Mauro Alvarez of the Brazil’s State University of Maringa Foundation said it best: “As a scientist with over 15 years researching the safety of stevia…I can assure that….stevia is safe for human consumption as per intended usage, that is, as a sweetener.
Stevia can be bought in drops, flavored drops or in powders. If bought in powders, avoid products that add maltodextrin, and just get products with straight stevia in it. Some products isolate the rebaudinoside and those should not be bitter in flavor to those sensitive to the stevioside bitterness. It is suggested to find organic versions, if you can.
Stevia can be used raw or cooked in foods. It is safe for children. All types of diabetes patients of all ages can feel safe using stevia here and there in their diets. The LCDA does not advocate adding sugar substitutes to everything as taste buds will reduce their craving for sweets the more any type of sugar or artificial sweetener is avoided. But, using it for cooking or in one’s lemonade is safe.
The LCDA recommends reading this article, which contains the studies noted above: http://regevelya.com/stevia-sweetener/
Pinterest: Type One Grit Low Carb Recipes has hundreds of different recipes to prepare and enjoy!
Cure Gum Disease Naturally: Heal Gingivitis and Periodontal Disease with Whole Foods by Ramiel Nagel.
LOW CARB RECIPES
Recipe #1 | No Carb Flax Bread
* 2 large eggs
* 2 TBSP olive oil
* 1 TBSP vanilla
* 1 cup of whole ground flax
* 1/2 tsp of baking soda
* 1/2 tsp of baking powder
* 1 packet of natural sweetener
* 1/2 cup of chopped walnuts
* 2/3 cup of water
1. In one bowl, mix ground flax seeds, baking soda and baking powder. Add walnuts.
2. In second bowl, combine eggs, water, oil and sweetener.
3. Grease an 8″ casserole dish (made of glass)
4. Combine dry and wet ingredients and pour into the casserole dish.
5. Microwave on high for 5 minutes.
6. Turn casserole upside down onto a baking rack. Cool. Turn over and slice and eat!
Recipe #2 | Beef and Cabbage Stir Fry (changed/adapted)
* 1 lb lean ground beef (or other meat to choice)
* 1/2 head of green cabbage
* 2 carrots
* 2 cloves of garlic
* 1 TBSP fresh ginger
* 3 Green onions
* 1 TBSP toasted sesame oil
* Pinch of salt/pepper
Stir Fry Sauce:
* 2 TBSP soy sauce, gluten free soy sauce, low salt soy sauce, coconut aminos, Bragg’s liquid.
* 1 TBSP PaleoChef Sriracha sauce (1 TBSP is one gram of carbs)
* 1 TBSP sesame seeds
* 1 TBSP toasted sesame oil
* 1 TBSP sesame seeds
* 1 TBSP PaleoChef Sriracha sauce
1. Prepare the stir fry sauce first. In a small bowl stir together the soy sauce, sesame oil, and sriracha. Set the sauce aside.
2. Shred the vegetables so they are ready to go when you need them.
3. Heat a large skillet to medium heat. Once hot add the stir fry sauce, and the beef, garlic, ginger and a pinch of salt and pepper. Cook until the beef is browned (around 5 minutes).
4. Add the vegetables to the skillet and continue to cook until the cabbage is slightly/fully wilted. Stir in the prepared sauce and the green onions. Top with a sprinkle of sesame seeds and a drizzle of sriracha and serve.
4 servings of 1.5 cups
Carbs: ~5.6 grams
Pro: ~15 gram (3.75 oz)