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.
Quote of the Day:
“Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend. Non-being is the greatest joy.”
~ Lao Tzu
NEW INTERVIEW UP AT LCDA WEBSITE: Dan and Sally Roman
There is a new, interesting interview up at the LCDA website! Dan and Sally Roman had two of their children diagnosed with Pre-Type 1 Diabetes. Using a specific diet they were able to prevent the full onset of diabetes. Years later, neither of their two children have T1DM. The Romans have resources to help any patient with T1DM or T2DM learn to eat so that medications can be significantly reduced due to great control of glucose levels. In newly diagnosed T1DM patients, a long honeymoon period may occur on their comprehensive plan. Please check out their interview! Their website is: healthesolutions.com
Find some place to sit comfortably. Straighten your upper body but don’t sit too stiffly. Be aware of your arms and legs and keep them relaxed. Your eyes can be opened or closed, whatever feels best for you. Notice your breathing–the air filling your lungs and leaving it; your deep inhalations and exhalations.
Mindfulness Lowering Glucose Levels
Essential #3: Stress Management
An intestering study in Obesity journal showing that mindfulness training in overweight women reduced their stress and lowered their fasting blood sugar levels. This training worked better than conventional health education classes.
This study occurred at Pen State University. They chose 86 overweight or obese women who were randomly assigned to either received mindfulness-based stress reduction (MBSR) training taught by a professional instructor, or general health education taught by a registered dietitian. The sessions of both classes were once a week for eight weeks.
The women in the MBSR study arm learned how to use mindfulness techniques such as meditation and breath awareness, while the women in the health education group learned conventional ideas about diet, exercise, obesity-related health concerns, and general stress management.
Both groups experienced improvements in mood, and slept better, and reported less psychological distress. But, only the women in the MBSR group had a decrease in fasting blood sugar levels. The reduced fasting glucose occurred during the study but was also still evident eight weeks after the study had ended. The MBSR group also reported it was easier to stay on diet and exercise recommendations, too. Most of of the women who dropped out were in the general health education group. 83% of the MBSR group finished the study vs. 53% of the general education group, which shows that women accepted and found useful mindfulness training.
What exactly is “mindfulness” meditation? The definition of “mindfulness” is the basic human ability to be fully aware of where we are and what we are doing, to be fully present, and not overly reactive or overwhelmed by what is going on around us, or what is happening in each moment of our lives. Mindfulness is a mental/emotional state that anyone can practice and everyone can use. It is not weird, exotic, or part of any particular culture or religion. It is a state of mind that all minds can and should welcome.
How does one start to train one’s mind to be mindful? Here are some simple steps:
- Set aside some time each day to focus on mindfulness meditation. Whether that is early in the morning, or during your lunch break, or later at night, or in bed, or a combination of those times, it doesn’t matter. What time works for you will work for your brain!
- Find some place to sit comfortably. Straighten your upper body but don’t sit too stiffly. Be aware of your arms and legs and keep them relaxed. Your eyes can be opened or closed, whatever feels best for you. Notice your breathing–the air filling your lungs and leaving it; your deep inhalations and exhalations.
- Observe the present. Mindfulness is not really about quieting the mind or attempting to lose oneself in some esoteric spiritual emptiness. The goal of mindfulness is simply that you are paying attention to the present, without judging, criticism, or intolerance. This is easy to write but not always so easy to do! That is why regular practice is required, to break away from so many judgments we have absorbed and formed in our minds. It may be like breaking an addiction to a viewpoint like a person may need to break away from a chemical, food, gambling or tobacco addiction.
- Let your judgments roll by–it’s obvious thoughts may still have judgments in them, at least at first, but the key is to let them go by without putting any notice on them.
- Return to observing the present moment as it is–keep returning all the time. This will train your mind to control your thoughts, not let them run away on you, especially into unhappy, critical, or racing thoughts.
- However, do not judge your own wandering thought! When thoughts crop up, simply note your mind has lost the present focus and gently bring it back. Don’t get frustrated with yourself. This is a new skill and takes some time to develop. Be gentle with yourself. You will get a lot better as you continue the meditation.
Nazia Raja-Khan, Katrina Agito, et al, Mindfulness-based stress reduction in women with overweight or obesity: A randomized clinical trial. Obesity, 7 July, 2017.
Diabetes and Alzheimer’s Disease: About Diabetes
Insulin, a pancreatic beta-cell hormone, has well known effects in the body; it is particularly known to allow body cells, particularly the fat, muscle and liver cells, to absorb glucose from the serum. What is less known is how insulin affects brain cells, what benefits insulin brings to central neurological cells. Insulin effects is highly important in the brain.
What is interesting about the brain is that it is considered to be insulin-insensitive; that is, the brain cells do not require insulin to absorb glucose into their cells. Body cells use a specific type of glucose transporter called GLUT4, which requires signalling by insulin to stimulate the cell to take in serum glucose. The brain’s transporters are GLUT1 and GLUT3 and these two do not require insulin to bring glucose into brain cells. Yet, insulin is found in the brain, and there are many insulin receptors abounding in the central nervous system. The insulin in the brain generally considered to come from the pancreas and then pass through the blood brain barrier. There are some ideas that the brain may actually be able to make some of it’s own insulin, but most seems to be from the pancreas. C-peptide, a protein removed from the insulin molecule to activate the functioning of insulin, has been found in human cadavers, being higher in the brain than in the blood.
Since insulin is not needed to feed glucose to the brain cells, what does it do in the brain? Many things! Insulin is shown to help with glucose balance, cognition, memory and neuroprotective effects.
Glucose is the main fuel of the brain, although it can easily use ketones during starvation or when people are eating with strict low carbohydrate high fat diets. Although insulin is not needed as noted for the brain to uptake glucose into the vast majority of its cells, it still seems to have important roles in glucose homeostatis. If insulin resistance occurs in the hypothalamus, that may interfere with insulin’s signalling of the liver to reduce glucose production, leading to hyperglycemia in the body. In T2DM patients, the liver production of glucose is a established pathway by which their glucose levels raise after meals and during sleep.
What is the connection between Type 2 diabetes and Alzheimer’s Disease (AD)? Alzheimer’s is a brain condition affecting 30 million people with an estimate 120 million AD patients by 2040. AD causes profound memory loss, progressive dementia, and changes in the brain including the production of AB fibrils which lead to amyloid plaques, neurofibrillary tangles, and amyloid angiopathy. There is a widespread loss of neurons adn their synaptic connections to each other.
Insulin resistance is very common in patients with AD, even if they are not yet actually diagnosed with diabetes; in fact 81% of AD patients were found to have insulin resistance in the US. Because insulin resistance and elevated glucose levels can occur years before laboratory results reach the diagnosis of diabetes, this is the reason why AD patients may not actually have prediabetes, as the insulin resistance in an of itself can promote neuronal damage.
How else does insulin relate to AD?
Insulin is a neuroprotective hormone in the brain as it protects the brain against cell death, beta amyloid toxicity, oxidative stress and ischemia. Beta-amyoids are proteins that accumunlate in neurons associated with Alzheimer’s disease. The formation of the beta-amyloid fibrils is prevented by insulin. Insulin also helps weaken the deleterious effects of oxidative stress in the central nervous system and reduces the formation of oxidative stress. Insulin reduces ischemia, which is reduce blood flow to the brain, it seems by reducing peripheral glucose levels and also directly by some effect directly on the brain. Insulin studies seem to show that insulin enhances memory and learning by stimulating neurotranmsitter GABA receptors.
The development of insulin resistance in the peripheral body external to the brain is due to inflammation and causes increased inflammatory reactions, and this seems like it might increase the risk of developing Alzheimer’s Disease (AD). High levels of IL-6, a pro-infammatory substance, high in poorly controlled diabetic patients, has been found in the cerebral spinal fluid of patients with AD. Obesity produces many inflammatory markers, such as TNF-alpha, which was associated with seeing the development of the AB Fibrils related to easily promoting the beta-amyloid plaques seeing in AD patients. On top of that poorly controlled diabetic patients may suffer from increased brain aging due to the accumulation of glycation end products, oxidative stress which causes neuronal damage. Periperhal insulin resistance may cause insulin resistance in the brain; that would reduce insulin levels in the brain and increase the production of the AB fibrils.
There are two types of TNF-a receptors: TNF-R1 causes more death to neuron cells, and TNF-R2 promotes cell survival. In patients with AD, their brains were found to have more TNF-R1 than TNF-R2 receptors. These unhealthy alterations in receptors have also been seen in patients with diabetes and even pre-diabetes. What is interesting is that in one study, the TNF receptors returned to a healthy balance after patients ate a 3 week low calorie diet, no doubt designed to help reduce their insulin resistance.
Thiamine deficiency is found in AD patients, and Benfotiamine is a fat soluble highly absorbable form of thiamine which is used to help prevent, and reverse kidney, nerve and eye diabetic complications. Reducing brain insulin resistance may very well be important. In conventional care that means using medications such as metformin and GLP-1 injectables. Following The Eight Essentials®, in people with prediabetes and/or diabetes, driven by insulin resistance is a key potential treatment to help reduce the onset of AD, reduce progression, and perhaps even re-establish better mental functioning.
The Harvard Health PUblication discussed these key features for preventing Alzheimer’s Disease:
- Eat a whole foods diet–more Mediterranean (not recommended in a diabetic patient–then we want a Low Carb Whole Foods diet). Obviously, the key is to significantly eradicate insulin resistance entirely!
- Get enough sleep
- Learn new things–do cognitively stimulating activities
- Connect socially–being more social and engaging in enjoyable and stimulating relationships
- Minimal or Moderate Alcohol–1 drink maximum a day for women, and 1-2 drinks maximum a day for men.
Although the LCDA does not support calling Alzheimer’s Disease (AD) as “Type 3 diabetes,” as reported above, there is a very close association between insulin resistance, prediabetes, diabetes and AD. Following The Eight Essentials® is the best way to eradicate insulin resistance and in one way perhaps give protection against developing AD from insulin resistance. There are other reasons AD may develop outside of insulin resistance: APOE4 gene mutation, nutrient deficiency, environemental toxicity, and perhaps other unknown reasons. Working with a medical provider who is an expert in diabetes and who also understands AD is recommended by the LCDA. Search our FIND A DOCTOR list at our website.
Supplements For Alzheimer’s Disease Prevention
Essential #7: Supplementation
There are some supplements associated with prevention of AD and dementia, however, the LCDA always recommends you are fully evaluated by a physician, and dosed as per your own needs, is vitally important.
Here are a few key supplements associated with possibly helping to reduce the risk of AD or help treat it. It’s not all the supplements that might be helpful but a good start:
- B12 (methylcobalamin) and methyl folate (Methyltetrahydrofolate-5): testing for B12 and folic acid deficiency is very important for all aging people, especially if AD/Dementia is in the family history, or there are other signs/symptoms of a deficiency, or a person is on metformin long-term (which can cause deficiency in those nutrients). B12 is needed to keep the myelin sheath intact; the myelin sheath is an insulating layer of nerve cells by which nerve signals move down a nerve and connects with other neurons. A study at the University of Oxford showed that in one group of AD on B vitamins vs. another group on placebo, after 2 years, the group on the placebo had significantly more brain loss than the group on B vitamins. Good B12 and MTHF-5 (as well as the other B vitamins which are also important) should be taken daily in a good multiple vitamin/mineral and if a person is deficient needs to be dosed higher amounts, depending on why they are deficient, which their medical provider should uncover (plant-based diet, on metformin, pernicious anemia, removal of terminal ileum are all common reasons a person may be deficient in those nutrients).
- Omega-3 oils: fish oils are very neuroprotective to the neurons in the brain, and most people do not get good Omega-3 oils in their diets regularly. Adding in foods high in beneficial oils and taking a good fish oil supplement is always recommended by the LCDA. Dose: 1000-2000 mg/day of EPA and 750-1500 mg/day of DHA.
- Acetyl-l-carnitine: ALC has been shown to help AD focus better with long term treatment. It is neuroprotective as we also use ALC in helping to heal diabetic neuropathy. ALC helps move fats into cells Dose: 1500-3000 mg/day.
- Medium Chain Triglycerides: MCT are metabolized into ketone bodies that brains can eaily use for energy. MCTs can improve cognition in patients with mild to moderate AD, in APOE4 patients, who have a high genetic risk of developing it. Dr. Mary Newport reported on treating her husband who had Alzheimer’s disease with giving him 2 tablespoons a day of coconut oil. However, coconut oil is actually not that good a source of MCT. Our sponsor ketomct.com
has more higher amounts of MCT oils than coconut oil. The LCDA recommends buying your MCT oil from that company.
- Botanical Medicines: There are several botanicals that have been associated with helping with memory boosting in people with dementia/Alzheimer’s disease. A few of them are Bacpa moniera, Hyperzine A, and Gingko biloba. Gingko biloba may be contra-indicated if a person is on blood thinners. Never take botanical medicines without first seeking guidance from your integrative physician.
Poorly controlled diabetic patients, the science says, seem to have an increased risk of developing Alzheimer’s disease. First, ensure your protocol is a good one to keep your glucose levels under excellent control. Following The Eight Essential® guidelines is the best way to ensure that, as well as working with an integrative medical provider to help guide and support you. Adding in some of the supplements above may be beneficial in prevention and may help treatment of mild to moderate Alzheimer’s disease and/or Dementia.
Meta-analysis Studies on Probiotics and T2DM
Essential #5: Healing the Gut/Microbiome
In 2016, researchers reported a meta-analysis of studies using probiotics in T2DM patients. A meta-analysis is a summary of results found in multiple studies treating the same condition basically in a very similar way.
In this meta-analysis, researchers found studies fitting their criteria that gave either probiotics or a placebo to T2DM patients. The researchers were seeking to assess if giving probiotics had affected the cardiometabolic risk factors. They were looking to see if dosing probiotics positively changed fasting plasma glucose, insulin concentrations, insulin resistance, Hemoglobin A1C, total cholesterol, HDL, and C-reactive protein (an inflammatory maker). The researchers found 8 studies to analyze. 5 of the 6 studies showed a significant reduction of fasting plasma glucose after the ingestion of probiotics, a reduction in insulin levels, and the A1C levels reduced, as well. There was no change in cholesterol, HDL or CRP levels.
In a second study, researchers created four separate treatment arms: T2DM patients either ate a probiotic called C. Ficifolia, probiotic yoghurt, C. ficifolia A+ probiotic yoghurt, or were the control group and were not fed any probiotic or yoghurt. The study lasted 8 weeks. All the patients given either the probiotic, yoghurt or both saw their glucose levels and A1C levels reduce.
These studies are amazing and fascinating. They confirm that much of health is related to the intestinal tract and it’s health, and the trillions of benefical bacteria that live in it. There is solid evidence now that the gut health absolutely affects the systemic health in the body, including if the body is more or less insulin resistant, if its glucose levels are better or worse controlled, and if inflammatory markers from the gut are high or low. All of these have significant impact on a T2DM and his or her ability to better control glucose levels, and lower A1C values to normal.
What are the best bacteria to have in a metabolic type probiotic? Science is not sure. However, these probiotics have been studied: Bifidobacterium lactis B-240, Lactobacillus plantarum, Lactobacillus rhamnosus, Lactobacillus gasseri, Bifidobacterium breve. Ensuring your probiotic contains at least one of those types of probiotics makes sense.
Healing the gut and the microbiome is a key Essential in the LCDA. More and more studies are coming out showing that building up the vast microbiome in the large intestine through probiotics or other fermented foods is significantly beneficial to T2DM patients.
Bayat, Azade et al. “Effect of Cucurbita Ficifolia and Probiotic Yogurt Consumption on Blood Glucose, Lipid Profile, and Inflammatory Marker in Type 2 Diabetes.” International Journal of Preventive Medicine 7 (2016): 30. PMC. Web. 17 July 2016.
Kasińska, Marta A, and Józef Drzewoski “Effectiveness of Probiotics in Type 2 Diabetes: A Meta-Analysis.” Polskie Archiwum Medycyny Wewnętrznej 125.11 (2015): 803-813. MEDLINE with Full Text. Web. 17 July 2016.
LOW CARB RECIPES:
It’s easy to miss using grains at meals. Learning to eat rice via cauliflower and other vegetables in tasty, quick meals really saves the day!
Recipe #1 | King Crab Cauliflower Fried Rice
Total Time: 20 minutes
* 1 lb (2 frozen) King crab legs
* 24 oz riced cauliflower
* 1 tbsp sesame oil
* 2 large eggs, beaten
* pinch of salt
* cooking spray
* 1/2 small onion, diced fine
* 2 garlic cloves, minced
* 5 scallions, diced, whites and greens separated
* 3 tbsp soy sauce or gluten free soy sauce or use Bragg’s Amino Acids or Coconut Aminos
1. If making the rice yourself, place a few florets at a time in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower in a few batches. **You can buy already made cauliflower rice at regular supermarkets.
2. In a large pot, add about 2 inches of water and bring to a boil. Add the crab leg and cook, covered until heated through, about 10 minutes. When cooked, remove the crab from the shell and lightly flake.
3. Season eggs with salt. Heat a large saute pan or wok over medium heat and spray with oil. Add the eggs and cook, turning a few times until set; set aside.
4. Reduce heat to medium-low, add the sesame oil and saute onions, scallion whites, and garlic about 3 to 4 minutes, or until soft. Raise the heat to medium-high.
5. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring occasionally, until the cauliflower is slightly crispy on the outside but tender on the inside.
6. Add the egg and crab, remove from heat and mix in scallion greens.
Yield: 4 servings
Serving Size: 1 1/2 cups
Amount Per Serving:
* Calories: 237
* Total Fat: 8g
* Protein: 29.5g
* Carbohydrates: 13g
* Fiber: 5g
* TOTAL CARBS: 8 grams
Recipe #2 | Skillet Cheesy Chicken and Veggie Rice
Total Time: 15 minutes
* 1/2 lb boneless, skinless chicken breast, cubed small
* 1/2 teaspoon kosher salt
* 1/4 teaspoon garlic powder
* black pepper, to taste
* 1 teaspoons olive oil
* 2 cloves crushed garlic
* 1/4 cup chopped onion
* 12 ounces riced cauliflower and broccoli (I used Green Giant Rice Cauliflower and broccoli)
* 1/3 cup reduced fat sharp cheddar
1. Season chicken with 1/4 teaspoon kosher salt, garlic powder and black pepper, to taste.
2. Heat a large nonstick skillet over high heat. When hot add 1/2 teaspoon oil and add half of the chicken.
3. Cook 2 to 3 minutes on each side, until no longer pink in the center and browned on the edges. Set aside.
4. Repeat with remaining chicken.
5. Add the remaining 1/2 teaspoon of oil, onion and garlic and cook over medium heat about 2 minutes, until soft. Add the riced vegetables (frozen), 1/4 teaspoon salt and pepper and cook 5 to 6 minutes, until heated through.
6. Return the chicken to the skillet, top with the cheese and cover.
7. Cook low heat until the cheese is melted, about 2 to 3 minutes.
Yield: 2 servings
Serving Size: 1 1/2 cups
Amount Per Serving:
* Calories: 263
* Total Fat: 9g
* Protein: 35 g
* Carbohydrates: 11g
* Fiber: 4g
* TOTAL CARBS: 7 g