web analytics

Glenda Thompson

Showing 10 of 99 Results
managing diabetes
Understanding Diabetes and Its Management

Why You Should Drink Plenty of Water When Managing Diabetes

Updated on Leave a Comment on Why You Should Drink Plenty of Water When Managing Diabetes22 min read

Drinking enough water is key for everyone, but it’s even more important if you have diabetes. The Centers for Disease Control & Prevention say 1 in 10 Americans have diabetes1. Water is crucial for managing diabetes and keeping blood sugar levels healthy. It helps get rid of extra glucose, prevents dehydration, and boosts overall health1.

Medicine, exercise, and a healthy diet are important for diabetes, but don’t forget about water. Drinking enough helps control blood sugar by moving glucose and insulin around your body1. If you have diabetes, you lose water faster, so you might need more to stay hydrated2. Drinking more water can help when your blood sugar is high to avoid dehydration1.

The Institute of Medicine suggests drinking about 13 cups of water a day for men and 9 cups for women1. Your water needs can change based on your age, how active you are, your weight, and the weather1. Keeping track of how much water you drink and slowly increasing it can help you stay hydrated and manage your blood sugar better1.

Lifestyle changes, like drinking enough water, are key to managing blood sugar and avoiding diabetes problems1. By drinking water, you’re taking a big step towards better diabetes care and health.

Key Takeaways

  • Staying hydrated is crucial for managing diabetes and maintaining healthy blood sugar levels.
  • Water helps flush out excess glucose, prevents dehydration, and supports overall health.
  • People with diabetes have a higher risk of dehydration due to increased water loss.
  • Recommended water intake varies based on factors like age, activity level, and weather.
  • Proper hydration, along with medication, exercise, and a healthy diet, is essential for diabetes management.

The Connection Between Diabetes and Dehydration

People with diabetes often face a higher risk of dehydration, especially when it’s hot3. This happens because high blood sugar makes the body lose fluids through more frequent urination3. If not managed, this can lead to dehydration.

How High Blood Sugar Affects Fluid Levels

High blood sugar can make it hard for the body to stay hydrated, which is a big risk for those with diabetes4. The kidneys work harder to get rid of the extra sugar, causing thirst and dry mouth4. Drinking enough water is key for keeping blood sugar stable in people with type 2 diabetes5.

A study showed that not drinking enough water can affect how well blood sugar responds5. Drinking about 100 ounces a day helped people with type 2 diabetes control their glucose levels better5.

Diabetes and Increased Urination

Diabetes often leads to more trips to the bathroom as the body tries to get rid of sugar through urine3. This can cause a lot of fluid loss, so it’s important for diabetics to drink enough water to stay hydrated3. Not drinking enough water can make it harder for the body to manage insulin over time5.

A study followed healthy adults for nine years and found that drinking less than half a liter of water daily raised the risk of high blood sugar5.

Keeping blood sugar stable and staying healthy is crucial for diabetics. They should drink plenty of water to avoid dehydration3. Experts suggest drinking 91 ounces a day for women and 125 ounces for men, with some from fruits and veggies5.

Condition Recommended Daily Water Intake
Women 91 ounces
Men 125 ounces

Drinking enough water helps diabetics keep their blood sugar stable, manage insulin, and lower dehydration risks. In hot weather, it also helps control blood sugar and insulin levels5.

Diabetes Thirst: A Symptom of Mild Dehydration

Diabetes Thirst and Dehydration

Feeling very thirsty is common in diabetes. It happens in diabetes mellitus and diabetes insipidus6. High blood sugar and peeing a lot can make you very thirsty6. This dehydration is a big reason for the thirst and peeing a lot in people with diabetes7.

When your body loses water because of high blood sugar, it gets thirsty to drink more. But even after drinking a lot, you might still feel thirsty. This is because your kidneys keep making more urine to get rid of the extra sugar. This thirst is a key sign of diabetes, along with peeing a lot, feeling very tired, blurry vision, and losing weight without trying7.

Prolonged dehydration can cause nausea, dizziness, headaches, fainting, and higher blood sugar levels in people with diabetes6.

To manage diabetes thirst and lower your a1c, try these tips:

  • Drink water all day to stay hydrated
  • Suck on sugar-free hard candy or chew sugar-free gum to help make saliva6
  • Reduce caffeine to avoid dehydration
  • Use a humidifier to add moisture to the air, especially in dry places6
  • Try over-the-counter saliva substitutes to ease dry mouth6
Diabetes Symptom Cause Management Strategy
Excessive thirst (polydipsia) High blood sugar and frequent urination Stay hydrated, limit caffeine, use a humidifier
Frequent urination (polyuria) Body trying to flush out excess glucose Manage blood sugar levels through diet, exercise, and medication
Fatigue Disruption in the body’s energy usage due to high blood sugar Maintain stable blood sugar levels, get adequate sleep

If you keep feeling thirsty, peeing a lot, tired, seeing blurry, or losing weight without trying, see a doctor fast7. Taking care of diabetes with medicine, changing your lifestyle, and checking your levels often can lower your risk of problems from high blood sugar67.

Diabetic Ketoacidosis: A Severe Complication of Dehydration

Diabetic ketoacidosis (DKA) is a serious condition that can happen when someone with diabetes has high blood sugar for a long time. It’s more common in people with type 1 diabetes and can cause severe dehydration if not treated quickly89. The chance of getting DKA varies widely, from 0 to 56 cases per 1000 people each year. Women and non-Whites are more likely to get it10.

diabetes complications and type 1 diabetes

What is Diabetic Ketoacidosis?

DKA happens when the body can’t use insulin properly. This makes it start burning fat for energy instead, creating ketones. These ketones make the blood too acidic, causing ketoacidosis8. DKA is marked by very high blood sugar, ketones in the urine, and a condition called ketoacidosis8.

DKA also causes dehydration because of sugar in the urine and other factors. This dehydration can lead to serious problems with electrolytes, like losing a lot of potassium, sodium, and chloride8. It can also harm the kidneys, causing more electrolyte imbalances8.

Symptoms of Diabetic Ketoacidosis

DKA can start fast, often in just 24 hours. Its symptoms include:

  • Dry skin and flushed face
  • Headaches and muscle stiffness
  • Nausea and vomiting
  • Abdominal pain
  • Rapid, shallow breathing (Kussmaul respirations)
  • Fruity-scented breath
  • Confusion and drowsiness

In bad cases, DKA can make someone lose consciousness and even lead to a coma8. Sadly, 1% to 8% of people with DKA might not survive9. People over 65, those under 5, and those with a family history of diabetes or autoimmune diseases are more likely to get DKA9.

People with diabetes, especially type 1, need to know the risks and signs of DKA. Risk factors include missing insulin, being newly diagnosed, and certain health issues9. If you have symptoms of DKA or your blood sugar is over 300 mg/dL, get help right away to avoid serious problems9.

The Importance of Hydration in Managing Diabetes

Staying hydrated is key for managing diabetes and keeping you healthy. If you have diabetes, your body can’t regulate blood sugar well. Drinking enough water helps get rid of extra glucose through urination, which keeps your blood sugar levels in check11.

For people with diabetes, staying hydrated is crucial because not drinking enough water can raise your blood sugar levels11. The Institute of Medicine suggests drinking about 13 cups of water a day for men and 9 cups for women1. But, your needs can change based on your age, how active you are, your weight, and the weather1.

Drinking Water Helps Flush Out Excess Glucose

When you eat carbs, your body turns them into glucose, which goes into your bloodstream. Insulin, made by the pancreas, helps your cells use this glucose for energy. But if you have diabetes, you might not have enough insulin or your body can’t use it right, leading to high blood sugar.

Drinking water helps your body get rid of extra glucose by making you urinate more. This is especially important for diabetes patients, as high blood sugar can make you urinate a lot, leading to dehydration. By drinking enough water, you help your body control blood sugar levels and avoid diabetes complications.

Adequate hydration is essential for maintaining healthy blood sugar levels and overall well-being when managing diabetes.

Staying Hydrated Supports Overall Health

Being hydrated is also key for your overall health. Water is a big part of your body, making up 50% to 70% of your weight11. It’s important for many bodily functions, like:

  • Regulating body temperature
  • Transporting nutrients and oxygen to cells
  • Removing waste products
  • Lubricating joints
  • Supporting skin health

People with diabetes are more likely to have heart problems. Drinking enough water helps keep your blood volume and circulation healthy, which is easier on your heart. Staying hydrated also keeps your kidneys working right, prevents dehydration issues, and helps your heart health.

To make sure you’re drinking enough fluids, try to drink water all day. Keep a water bottle with you and set reminders to drink. Watching the color of your urine can also tell you if you’re hydrated. Healthy urine is light yellow or almost clear, while dark urine means you need more water1.

Hydration Tips for People with Diabetes
1. Carry a refillable water bottle and drink from it regularly
2. Set reminders or alarms to prompt you to drink water
3. Flavor water with slices of lemon, lime, or cucumber for variety
4. Choose water-rich foods like fruits and vegetables
5. Monitor urine color to assess hydration status

Recommended Water Intake for People with Diabetes

diabetes diet and water intake

For people with diabetes, drinking enough water is key. Men should aim for about 125 ounces (15.5 cups or 3.7 liters) of water daily11. Women should try to drink around 91 ounces (11.5 cups or 2.7 liters)11. The European Food Safety Authority suggests women drink 1.6 liters (about eight 200ml glasses) and men 2 liters (around ten 200ml glasses) a day12.

Your water needs can change based on your age, how active you are, your weight, and the weather. Even if you have well-controlled diabetes, you might not need more water than others. But, if your blood sugar is high, drinking more water is crucial. It helps prevent dehydration and keeps blood sugar in check. Water makes up a big part of your body, between 50% to 70%11. Your body also needs a balance of water and glucose in your blood11.

A 2011 study found that drinking more than one liter of water daily could lower the risk of high blood sugar by 28%. Those who drank more water might prevent or delay diabetes12.

Drinking water helps control blood sugar by letting more glucose leave your blood without raising your sugar levels12. This is very important for people with diabetes. Dehydration is a risk, and drinking more water helps your body when it’s getting rid of extra glucose through urine12.

To figure out how much water you need, talk to your healthcare provider. They can look at your diabetes plan, medicines, and health to give you advice. This advice will help you manage your diabetes diet and keep your blood sugar in check.

Gender Recommended Daily Water Intake
Men 125 ounces (15.5 cups or 3.7 liters)11
Women 91 ounces (11.5 cups or 2.7 liters)11

Other Beverages to Help Stay Hydrated

diabetes-friendly drinks

Water is the top choice for staying hydrated, but there are other diabetes-friendly drinks that can help too. Adults need at least 64 ounces of water a day for good hydration. Men need about 100 ounces, and women 75 ounces13. If plain water is hard to drink, there are ways to make it tastier without hurting your blood sugar levels.

Flavoring Water with Lemon or Lime

Adding fresh lime or lemon juice to your water can make it taste better. This trick makes drinking water fun, even if you don’t like plain water. Plus, lemon and lime give you vitamin C, which is good for your health.

Herbal Teas, Skim Milk, and Sugar-Free Coffee

Herbal teas without caffeine are great for staying hydrated with diabetes. There are many flavors to choose from, so you can find one you like. Skim milk is also good, offering calcium and protein without the fat and carbs in whole milk. A glass of skim milk has about 12 grams of carbs, less than the 16 grams in chocolate milk14.

If you like coffee, go for sugar-free options to keep your blood sugar stable. A chai latte from a coffee shop has 33 grams of carbs. Coffeehouse mochas can have over 300 calories and 40 grams of carbs14. Sugar-free drinks let you enjoy your favorites without the risks.

“As of October 2022, approximately 34.2 million people are living with diabetes in the United States, and another 88 million have prediabetes13. Making informed choices about the beverages you consume can play a significant role in managing your condition and maintaining overall health.”

These diabetes-friendly drinks can help you stay hydrated, but drink them in moderation. Always check your blood sugar levels. By choosing wisely and staying hydrated, you can manage your diabetes better and feel great.

Drinks to Avoid When Managing Diabetes

When dealing with diabetes nutrition, watch what you drink closely. Some drinks can make your blood sugar spikes quickly. Here are some drinks you should limit or avoid to manage your diabetes better.

Drinks to avoid for managing diabetes

Energy Drinks, Fruit Juices, and Sodas

Energy drinks, fruit juices, and sodas are often loaded with sugar. A single 12 oz can of soda has about 38.5 g of carbs15. Energy drinks like Red Bull have over 26 g of sugar and 75 mg of caffeine in an 8.4 oz serving15. Drinking these can up your risk of getting prediabetes by 46% if you have more than three a week15.

The Risks of High-Sugar Beverages

Drinks with lots of sugar don’t just raise your blood sugar. They also add extra calories. Drinking two sugar-sweetened drinks a week can up your risk of type 2 diabetes15. Even drinks with artificial sweeteners might raise your risk of type 2 diabetes and heart disease, but we need more studies15.

Beverage Carbohydrate Content per Serving
Soda (12 oz) 38.5 g
Energy Drink (8.4 oz) 26 g
Tomato Juice (8 oz) 10 g
Sports Drink (8 oz) 19 g

Instead of sugary drinks, try water, unsweetened tea, or coffee. Coffee and tea, especially green tea, might lower your risk of type 2 diabetes15. For flavor, add fresh fruits like lemon or lime to your water for a tasty, low-carb drink.

Remember, when it comes to alcohol, drink in moderation. The American Diabetes Association says that’s up to one drink a day for women and two for men15.

Choosing wisely about what you drink can help you manage your blood sugar and lower the risk of blood sugar spikes. Talk to your doctor or a dietitian to make a meal plan that fits your needs and likes.

Recognizing the Symptoms of Dehydration

Dehydration is a big concern for people with diabetes. It can cause high blood sugar and other health problems. Knowing the signs of dehydration helps you act fast to prevent it from getting worse. Mild dehydration in kids means losing 3%-5% of their body weight16.

Mild Dehydration Symptoms

Mild dehydration shows up as:

  • Thirst
  • Dry mouth and lips
  • Fatigue
  • Headache
  • Dizziness
  • Dark-colored urine

These signs are easy to miss but are key warnings your body needs more fluids. Diabetes patients might pee a lot, which can lead to dehydration16. Drinking enough water is key for health, especially when you’re sick, pregnant, or active16.

Severe Dehydration Symptoms

Not treating dehydration can make it worse, even dangerous. In kids, severe dehydration means losing over 10% of their body weight16. Signs of severe dehydration are:

  • Extreme thirst
  • Dry skin that doesn’t bounce back when pinched
  • Rapid heartbeat
  • Rapid breathing
  • Sunken eyes
  • Confusion or irritability
  • Fainting

Severe dehydration is an emergency. It can cause serious problems like heat exhaustion, seizures, and even death16.

Mild Dehydration Symptoms Severe Dehydration Symptoms
Thirst Extreme thirst
Dry mouth and lips Dry skin that doesn’t bounce back when pinched
Fatigue Rapid heartbeat
Headache Rapid breathing
Dizziness Sunken eyes
Dark-colored urine Confusion or irritability
Fainting

People with diabetes should watch their hydration closely. Spotting dehydration early helps you rehydrate and avoid serious issues.

Factors That Can Worsen Dehydration

Many things can make dehydration worse for people with diabetes. This makes managing diabetes well key. People who work or exercise outside in the heat are more likely to get dehydrated and sick17. Anyone can get dehydrated if they don’t drink enough water when it’s hot or if they exercise a lot17.

Other things that can make dehydration worse include hard exercise, not drinking enough water, and drinking alcohol18. Drinking alcohol can make you pee more and lose fluids18. While caffeine itself doesn’t dehydrate you, too much coffee with sugar can raise your blood sugar18.

Things like throwing up or diarrhea, hard exercise, extreme heat or cold, and being sick make you need more fluids to stay hydrated17.

Drinking enough water is key to keeping your blood sugar stable and avoiding dehydration problems. To prevent dehydration, you should:

  • Eat right
  • Keep a healthy weight
  • Exercise regularly
  • Check your blood sugar often
  • Eat balanced meals
  • Avoid sugary drinks
  • Drink less alcohol
  • Control how much you eat19
Dehydration Risk Factors Prevention Strategies
Hot and humid weather Drink more water
Strenuous exercise Drink water before, during, and after working out
Alcohol consumption Drink less and switch to water
High-sugar beverages Choose water or drinks without sugar

Knowing what can make dehydration worse and how to prevent it helps people with diabetes manage their condition better. This can lower the risk of dehydration problems.

When to Consult a Doctor About Dehydration

Keeping hydrated is key for those with diabetes to avoid complications. If you feel thirsty, have a dry mouth, or your urine looks dark, drink more fluids. Also, focus on diabetes care through meds and lifestyle changes to balance your fluids. Signs of dehydration include thirst, dry mouth, dizziness, headaches, dark urine, and less urine20.

If you can’t control your blood sugar, talk to your doctor about your diabetes meds. They can check what you need and suggest the best treatment to keep you hydrated and manage your diabetes.

Adjusting Diabetes Medication

Your doctor might change your diabetes meds if your hydration or blood sugar levels change. This is key if you often get dehydrated or if your blood sugar stays high. Adjusting your meds can help balance your diabetes and prevent dehydration.

Severe Dehydration and Diabetic Ketoacidosis

Severe dehydration shows as confusion, low blood pressure, fast breathing and heart rate, and fever. You should get medical help right away20. This kind of dehydration is serious and needs quick treatment, like fluids through a vein20.

If you have diabetic ketoacidosis (DKA) signs like nausea, vomiting, sweet breath, shortness of breath, or confusion, it’s an emergency. DKA is a serious diabetes issue that happens when your body makes too many blood acids. Without treatment, it can cause seizures, brain damage, or even death21. Getting medical help fast is key to avoiding these bad outcomes and keeping your diabetes under control.

“Dehydration can be a serious complication of diabetes, but with proper diabetes care and attention to hydration, you can maintain your health and well-being.”

The Role of Water in Lowering Blood Sugar

Water doesn’t directly lower blood sugar, but it’s key for managing diabetes and blood glucose. The Centers for Disease Control and Prevention say 13% of Americans and 25% of those over 65 have diabetes22. Drinking water helps clear out extra glucose by making you urinate more. This is good for people with diabetes when their blood sugar is too high.

A 2021 review looked at studies and found that drinking more water can lower the risk of high blood sugar23. Water has no carbs or calories, making it a great choice for people with diabetes. It won’t raise their blood sugar levels.

Staying hydrated is just part of the story. Eating right and living healthily also helps control diabetes and blood glucose. Women should aim for about 25 grams of fiber a day, and men should aim for 35 grams23. Foods high in fiber can slow down how fast glucose gets into your blood, helping to keep blood sugar levels stable.

Adults need 7 to 8 hours of good sleep each night to keep blood sugar levels and insulin sensitivity in check23.

Not sleeping well can make you hungrier and gain weight, which can mess with your blood sugar22. High blood sugar can also mean you’re not getting enough chromium and magnesium, which help control blood sugar22. Foods like beef, chicken, turkey, and whole grains are good sources of chromium23. Eating a lot of magnesium can lower your risk of diabetes. Foods high in magnesium include dark leafy greens, squash, and pumpkin seeds, as well as tuna, whole grains, and bananas23.

Adding water, a balanced diet, and healthy habits to your day can really help with diabetes control and managing blood glucose.

Hydration Tips for People with Diabetes

Keeping up with hydration is key for managing diabetes and living a healthy life. Here are some tips to help you stay hydrated every day.

Drinking Water Throughout the Day

Drinking water regularly is a great way to stay hydrated. Carry a refillable water bottle with you to remind you to drink often. Women should aim for about six and a half cups of water a day, and men should go for eight and a half cups24. Drinking water helps keep your blood sugar stable and supports your health.

Avoiding Excessive Fluid Intake at Night

It’s important to not drink too much fluid before bedtime. Too much liquid can make you get up and go to the bathroom a lot at night, which can disrupt your sleep. This is called nocturia. Listen to your body and find a balance to stay hydrated without affecting your sleep.

FAQ

Why is drinking water important for managing diabetes?

Drinking water is key for managing diabetes. It helps clear out extra glucose through urination. This prevents dehydration and supports overall health. Staying hydrated helps keep blood sugar levels in check and supports bodily functions.

How does high blood sugar affect fluid levels in the body?

High blood sugar makes the kidneys work harder to remove glucose. This leads to more urination and fluid loss. If not replaced, dehydration can happen. It’s vital to drink enough water to manage diabetes.

Is excessive thirst a symptom of diabetes?

Yes, feeling very thirsty is an early sign of diabetes. It’s a sign of mild dehydration. This happens when the body loses too much water due to high blood sugar levels.

What is diabetic ketoacidosis, and how is it related to dehydration?

Diabetic ketoacidosis (DKA) is a serious diabetes complication. It happens when the body uses fat for energy instead of sugar. This leads to a buildup of ketones in the blood, causing severe dehydration and fluid loss.

How much water should people with diabetes drink daily?

The Institute of Medicine suggests 13 cups of water a day for men and 9 cups for women. But, needs can change based on age, activity, weight, and weather. It’s best to talk to a healthcare provider to find out how much water you need with diabetes.

What other beverages can help people with diabetes stay hydrated?

Besides water, drinks like lemon or lime water, caffeine-free herbal teas, skim milk, and sugar-free coffee can help. These options add variety and make staying hydrated more fun.

What drinks should people with diabetes avoid?

Avoid drinks that cause quick rises in blood sugar. This includes energy drinks, fruit juices, and sodas because they’re high in sugar. These drinks can raise blood glucose and add extra calories.

What are the symptoms of dehydration in people with diabetes?

Mild dehydration can cause dry mouth, thirst, headaches, dry eyes, and dry skin. Dark-colored urine, dizziness, and feeling tired are also signs. Severe dehydration can lead to low blood pressure, a weak pulse, and confusion.

Can drinking water help lower blood sugar levels?

Drinking water doesn’t directly lower blood sugar. But, it’s important for managing diabetes by not raising blood glucose. It helps clear out excess glucose through urination, which is good for high blood sugar levels.

What are some tips for staying hydrated when managing diabetes?

To stay hydrated, drink water regularly throughout the day. Using a refillable water bottle can help. But, don’t drink too much before bed to avoid waking up to go to the bathroom a lot.

Source Links

  1. https://www.eatingwell.com/article/8061842/how-much-water-do-you-need-when-you-have-diabetes/
  2. https://www.cdc.gov/diabetes/articles/managing-diabetes-in-the-heat.html
  3. https://www.abbott.com/corpnewsroom/diabetes-care/staying-hydrated-with-diabetes–a-balancing-act.html
  4. https://www.diabetes.co.uk/dehydration-and-diabetes.html
  5. https://www.everydayhealth.com/type-2-diabetes/symptoms/can-chronic-dehydration-lead-type-2-diabetes/
  6. https://www.webmd.com/diabetes/diabetic-thirst
  7. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-symptoms/art-20044248
  8. https://emedicine.medscape.com/article/118361-overview
  9. https://www.webmd.com/diabetes/ketoacidosis
  10. https://www.ncbi.nlm.nih.gov/books/NBK560723/
  11. https://blog.walgreens.com/health/diabetes/to-manage-your-diabetes-staying-hydrated-is-key.html
  12. https://www.diabetes.co.uk/food/water-and-diabetes.html
  13. https://www.eatingwell.com/article/8009374/best-and-worst-hydration-drinks-for-people-with-diabetes/
  14. https://www.webmd.com/diabetes/ss/slideshow-diabetes-friendly-drinks
  15. https://www.everydayhealth.com/type-2-diabetes/best-and-worst-drinks-for-type-2-diabetes/
  16. https://www.webmd.com/a-to-z-guides/dehydration-adults
  17. https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
  18. https://www.verywellhealth.com/diabetes-and-dehydration-6501265
  19. https://www.medicalnewstoday.com/articles/can-dehydration-cause-high-blood-sugar
  20. https://www.healthdirect.gov.au/dehydration
  21. https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration/
  22. https://www.gradyhealth.org/blog/8-ways-to-lower-your-blood-sugar/
  23. https://www.healthline.com/nutrition/14-ways-to-lower-blood-sugar
  24. https://health.umms.org/2023/02/15/staying-hydrated-when-you-have-diabetes/
Chocolate Dipped Biscotti biscuits
Dessert Diabetes

Chocolate-Dipped Almond Flour Biscotti (perfect for dipping in coffee)

Updated on 2 Comments on Chocolate-Dipped Almond Flour Biscotti (perfect for dipping in coffee)3 min read

Youโ€™re enjoying a cozy, quiet morning at home, the first rays of sunlight filtering through your kitchen window as you sit at your table, cradling a steaming mug of coffee. 

Beside your cup rests a plate of freshly baked Chocolate-Dipped Almond Flour Biscotti, their crisp, golden edges and rich, dark chocolate coating beckoning you to take a bite. 

As you dunk a biscotti into your warm beverage, you can’t help but smile, knowing that these delightful treats are not only satisfying but also crafted with wholesome ingredients like almond flour and natural sweeteners, making them a perfect indulgence for those managing diabetes. 

The biscotti’s delicate crunch gives way to a tender, slightly chewy center, the nutty notes of almond flour harmonizing perfectly with the deep, decadent flavor of the chocolate. Each bite is a moment of pure bliss, a delightful respite from the day’s responsibilities. 

These Chocolate-Dipped Almond Flour Biscotti are proof that with a few simple ingredient swaps, you can create delicious and satisfying treats that align with your health goals, allowing you to savor life’s little pleasures without compromise.

Ingredients

For the biscotti:

– 2 cups almond flour

– 1/2 cup allulose or monk fruit sweetener

– 1 tsp baking powder

– 1/4 tsp salt

– 2 large eggs

– 1 tsp vanilla extract

– 1/2 cup sliced almonds

For the chocolate dip:

– 4 oz sugar-free dark chocolate, chopped

– 1 tsp coconut oil

Instructions

1. Preheat your oven to 350ยฐF (175ยฐC). Line a baking sheet with parchment paper.

2. In a large bowl, whisk together the almond flour, sweetener, baking powder, and salt.

3. In a separate bowl, beat the eggs and vanilla extract until well combined.

4. Add the wet ingredients to the dry ingredients and mix until a dough forms. Fold in the sliced almonds.

5. Divide the dough in half and shape each half into a log, about 10 inches long and 2 inches wide, on the prepared baking sheet.

6. Bake for 25-30 minutes, or until the logs are golden brown and firm to the touch.

7. Remove the logs from the oven and let them cool on the baking sheet for 10 minutes.

8. Using a serrated knife, cut the logs diagonally into 1/2-inch thick slices.

9. Place the slices cut-side down on the baking sheet and return them to the oven. Bake for an additional 10-15 minutes, or until the biscotti are crisp and lightly golden.

10. Remove the biscotti from the oven and let them cool completely on a wire rack.

11. To make the chocolate dip, melt the chopped sugar-free dark chocolate and coconut oil in a double boiler or the microwave, stirring until smooth.

12. Dip one end of each biscotti into the melted chocolate, then place them on a parchment-lined baking sheet to set.

13. Once the chocolate has hardened, store the biscotti in an airtight container at room temperature for up to 1 week.

inflammation and diabetes
Understanding Diabetes and Its Management

How Inflammation Affects Blood Sugar and Ways to Reduce It

Updated on Leave a Comment on How Inflammation Affects Blood Sugar and Ways to Reduce It24 min read

Inflammation is a natural way your body fights off infections and injuries. But, chronic inflammation can cause health issues, like diabetes. Studies show people with type 2 diabetes have more inflammation than those without it1. In type 2 diabetes, there are more cytokines in fat tissue1. This ongoing inflammation can last for years and is linked to serious diseases like heart disease and cancer2.

Having too much belly fat causes chronic inflammation and changes how insulin works, leading to diabetes1. Being overweight and not active raises the risk of type 2 diabetes1. In type 2 diabetes, not responding well to insulin leads to more inflammation. This cycle raises blood sugar levels and can cause diabetes1. High glucose levels create free radicals, which are bad for inflammation and blood sugar2.

There’s hope to lower inflammation and control blood sugar. Eating anti-inflammatory foods, losing weight, and moving more can help prevent type 2 diabetes1. Foods with anti-inflammatory properties can lessen body inflammation1. Walking and moderate exercise are also anti-inflammatory1. Just 30 minutes of walking daily can prevent type 2 diabetes for those at high risk1. Losing 5% of your weight can also lower diabetes risk2.

Key Takeaways

  • Chronic inflammation is linked to various health problems, including type 2 diabetes.
  • Excess body fat and obesity contribute to chronic inflammation and insulin resistance.
  • An anti-inflammatory diet, weight loss, and regular exercise can help reduce inflammation and lower the risk of diabetes.
  • Walking for 30 minutes a day can help prevent type 2 diabetes in high-risk individuals.
  • Losing just 5% of body weight can significantly reduce the risk of developing diabetes.

Understanding Inflammation and Its Types

Inflammation is a natural way our body fights off harm, like injuries or infections. It starts when the immune system finds a threat. This leads to blood vessels getting bigger, bringing more blood and immune cells to the area. These cells help fight the threat and heal the body.

There are two main types of inflammation: acute and chronic. Acute inflammation is a quick response to an injury or infection3. It shows as tenderness, pain, swelling, and hot skin3. This kind of inflammation doesn’t last long and happens because of an injury or infection4.

Acute Inflammation

Acute inflammation is a fast and strong reaction to something like a cut or infection. The immune system sends white blood cells to fight the threat and heal the area. This kind of inflammation is usually short-lived and local.

Chronic Inflammation

Chronic inflammation is a long-lasting, mild immune response that can go on for years4. It doesn’t always have a clear cause and can affect the whole body. Symptoms include pain and fever, and it can lead to diseases like cancer and arthritis4.

Chronic inflammation is linked to being overweight, aging, and not being active5. People with conditions like diabetes and heart disease often have more inflammation in their bodies4. This inflammation can come from many sources, including cell death and immune cell activity5.

In summary, acute inflammation is a short-term response to injury or infection. Chronic inflammation is a long-term, mild immune response that can lead to diseases34. Knowing the difference between these types is key to staying healthy and avoiding problems.

The Link Between Inflammation and Blood Glucose Levels

Inflammation and blood glucose levels are closely linked. Studies show that inflammation helps cause diabetes under certain risk factors6. When inflammation happens, it makes cells resistant to insulin. This leads to high blood sugar levels, known as hyperglycemia7. Hyperglycemia is when blood sugar goes above 250 milligrams per deciliter (mg/dL)7.

Link between inflammation and blood glucose levels

Chronic inflammation can lead to obesity, insulin resistance, and metabolic disorders, including type 2 diabetes (T2D)6. T2D is the most common diabetes type and is getting more common because of risk factors we can and can’t change6. The American Diabetes Association says 37.3 million adults have diabetes7.

Being overweight is a big risk for T2D and raises inflammatory markers, causing chronic inflammation and insulin resistance6. Foods high in sugar or carbs trigger inflammation. This is why eating too many processed foods can lead to obesity, heart disease, cancer, and diabetes.

Refined carbs, artificial sweeteners, coffee, not eating breakfast, gum disease, and eating too many carbs can cause blood sugar spikes7.

It’s important to watch inflammation and blood glucose levels to stay healthy and prevent chronic diseases. An HbA1c test checks your average blood glucose over three months. Levels below 5.7% are normal, between 5.7 and 6.4% are prediabetic, and 6.5% and higher mean you have diabetes7.

To manage blood sugar and reduce inflammation, consider these tips:

  • Eat low glycemic index foods like green veggies, fruits, lentils, and beans7
  • Exercise every day to lower blood sugar for up to 24 hours and make insulin work better7
  • Follow a healthy diet and exercise to control inflammation, lose weight, and keep blood glucose in check6
HbA1c Level Interpretation
Below 5.7% Normal
5.7 – 6.4% Prediabetic
6.5% and higher Diabetes

Understanding how inflammation affects blood glucose levels helps you take steps to lower your risk of chronic diseases like diabetes and stay healthy.

Inflammation, Insulin Resistance, and Type 2 Diabetes

The link between inflammation, insulin resistance, and type 2 diabetes is complex and has been studied a lot. Inflammation is a natural immune response but can become chronic, leading to insulin resistance and type 2 diabetes. In 2019, about 463 million people worldwide had diabetes, and 90% of them had type 2 diabetes (T2DM)8. Obesity, with a BMI โ‰ฅ 30 kg/m2, is a big risk factor for insulin resistance and T2DM8.

The Role of Cytokines in Diabetes Development

Cytokines, small proteins, are key in insulin resistance and type 2 diabetes. A study found a protein called FOXO1 that turns on the cytokine interleukin 1-beta, leading to insulin resistance9. People with type 2 diabetes have too much inflammation, causing high levels of cytokines in their bodies9. These cytokines change how insulin works and help cause the disease9.

Inflammation markers like CRP, TNF-ฮฑ, and IL-6 are high in obese and insulin-resistant people10. Anti-inflammatory treatments can help manage type 2 diabetes10. This shows how important fighting inflammation is in treating the disease.

Obesity and Inflammation: A Vicious Cycle

Obesity and inflammation feed into each other, making insulin resistance and type 2 diabetes worse. Since 1980, more people worldwide have become overweight or obese, with one-third of the population in this category10. Obesity is a major health issue, linked to many problems that affect health at the individual and community levels10.

White adipose tissue (WAT) is where obesity starts chronic inflammation10. In obese people and rodents, WAT has more pro-inflammatory molecules like TNF-ฮฑ10. This leads to more inflammation and less insulin signaling.

Condition Definition
Obesity BMI โ‰ฅ 30 kg/m2
Abdominal Obesity Waist circumference โ‰ฅ 102 cm for men and 88 cm for women
Inflammation IL-6 โ‰ฅ 2 pg/mL and CRP โ‰ฅ 6 mg/L

As type 2 diabetes develops, the body doesn’t respond well to insulin, leading to more inflammation and insulin resistance9. This creates a cycle that makes blood sugar levels stay high and worsens the disease9.

By 2045, about 700 million people worldwide will have diabetes8. Fighting inflammation and its link to insulin resistance and obesity is key to preventing and managing type 2 diabetes. Changing lifestyles, like losing weight, can help improve insulin function10. New treatments that target inflammation could also help manage type 2 diabetes in the future.

Measuring Inflammation: Blood Tests and Markers

Blood tests are key in checking your body’s inflammation level. They look at specific markers to see if you have chronic inflammation. This helps you and your doctor know what changes you need to make to fight it.

Inflammatory markers blood tests

Erythrocyte Sedimentation Rate (ESR)

The erythrocyte sedimentation rate (ESR) checks how fast red blood cells settle at the bottom of a test tube. A quick settling means you have inflammation. For men, the normal ESR range is 0-22 mm/hr, and for women, it’s 0-29 mm/hr11.

ESR levels are usually higher in women and get higher with age11.

C-Reactive Protein (CRP)

C-reactive protein (CRP) is another important marker tested through blood work. High CRP levels mean you have inflammation. Most people without health issues have CRP below 3 mg/L, and almost always under 10 mg/L11.

A normal CRP is under 3mg/L12. High CRP can be seen in many conditions like infections, heart disease, autoimmune diseases, and cancers12.

Uric Acid (UA)

Uric acid (UA) is a less common but important marker. High uric acid levels are linked to inflammation and can cause heart disease and diabetes. Testing uric acid can give more clues about your inflammation level.

Tests like ESR, CRP, and UA are not specific enough to diagnose on their own11. But knowing you have high levels can push you to make changes. For example, eating less sugar can help lower inflammation.

Inflammatory Marker Normal Range Indication
ESR 0-22 mm/hr (men)
0-29 mm/hr (women)		 Faster settling rate suggests inflammation
CRP <3 mg/L Higher levels suggest inflammation
Uric Acid 2.5-7.0 mg/dL (men)
1.5-6.0 mg/dL (women)		 High levels contribute to proinflammatory conditions

Remember, testing for inflammatory markers is now more common in doctor’s offices12. By keeping an eye on these markers and making healthy changes, you can lower your risk of diseases linked to chronic inflammation.

The Impact of Excess Sugar on Inflammatory Markers

Eating too much sugar, especially from refined carbohydrates and sugary drinks, affects our body’s inflammatory markers. Foods with a high glycemic index like white bread and sugary drinks cause a quick rise in blood sugar. This is linked to more inflammation13.

Just one 375-ml can of soda a day for 3 weeks can up the risk of heart disease in healthy people13. Drinking one can of regular soda daily for 6 months raised uric acid levels in overweight and obese people13.

Impact of excess sugar on inflammation

The kind of sugar we eat also affects inflammation. A 50-gram dose of fructose quickly raised inflammatory markers like C-reactive protein13. Also, eating refined carbohydrates with a high glycemic index linked to more inflammation and higher death rates from inflammation-related diseases in older people13.

A systematic review from 2018 found a link between eating more sugar, especially from sugary drinks, and chronic inflammation14. Those with higher sugar diets had more inflammatory markers in their blood, like C-reactive protein14.

Studies show that eating fructose as an added sugar affects inflammation in a dose-dependent way13.

The World Health Organization (WHO) suggests limiting sugar to less than 10% of daily calories for health benefits14. High sugar intake can lead to:

  • Increased production of harmful compounds known as advanced glycation end products (AGEs), causing oxidative stress and inflammation13
  • Increased gut permeability, leading to inflammation and “leaky gut”13
  • Altered blood fat metabolism, increasing the risk of atherosclerosis and cardiovascular disease13

Studies often track sugar intake by looking at sugary drink consumption because it’s easier to monitor than sugar in all foods13. With growing awareness of sugar risks, sugar intake in the U.S. has been dropping14. Yet, it’s crucial to watch your sugar intake as too much is linked to health issues like cancer, possibly through inflammation13.

Hyperglycemia and Its Effects on the Body

High blood sugar levels over time can harm many parts of the body. This can lead to problems like damage to cells, stress, oxidation of LDL, narrowing of blood vessels, and clumping of platelets15. These issues can cause serious health problems linked to diabetes and other metabolic disorders.

Hyperglycemia and its effects on the body

High glucose levels can make the body produce harmful oxygen molecules, causing stress15. This stress can increase inflammation in people with high blood sugar15. Inflammation can harm blood vessels and tissues, leading to heart disease, nerve damage, kidney problems, eye issues, skin conditions, and more infections16.

Endothelial Cell Damage and Oxidative Stress

Endothelial cells are vital for blood vessel health. But high blood sugar can damage them, causing stress and inflammation15. This damage can lead to heart diseases like atherosclerosis and heart attacks17.

Low-Density Lipoprotein (LDL) Oxidation

High blood sugar also makes LDL, or “bad” cholesterol, oxidize. Oxidized LDL sticks to blood vessel walls, forming plaques and raises heart disease risk. This, along with damaged cells and inflammation, can narrow arteries, reducing blood flow to organs and tissues.

Blood Vessel Constriction and Platelet Clumping

High blood sugar also makes blood vessels constrict, cutting down blood flow and increasing heart disease risk. It makes platelets clump, which can cause blood clots15. These clots can block blood vessels, leading to heart attacks, strokes, or other serious issues15.

Insulin can help fight inflammation and protect against damage from high blood sugar15. It can also stop macrophages from dying, showing its protective effects15.

To lower the risk of these problems, it’s important to manage blood sugar through diet, exercise, and maintaining a healthy weight. Sometimes, medication is needed to keep blood glucose in check and prevent damage16.

Inflammation and Diabetes: The Connection

Diabetes affects one in ten people in the U.S., making it a major health issue18. It’s linked to high levels of glucose and inflammation19. Chronic inflammation can lead to both type 1 and type 2 diabetes19.

diabetes complications

In type 2 diabetes, inflammation can mess with insulin signals, helping cause the disease19. Being overweight also raises the risk of inflammation and type 2 diabetes19. Obesity brings more macrophages to fat, leading to chronic inflammation and insulin resistance20.

Diabetes-related inflammation can cause serious problems, such as:

  • Diabetic retinopathy: This damages blood vessels in the retina, which can lead to losing sight.
  • Neuropathy: Nerve damage that causes numbness, tingling, and pain in the hands and feet.
  • Nephropathy: Kidney damage that can end in kidney failure.

Diabetes also raises the risk of heart attacks and strokes due to inflammation18. This inflammation can hit joints, muscles, or fat18.

Adipose tissue in obese and insulin-resistant people produces more tumor necrosis factor-alpha, adding to inflammation20.

To fight inflammation and manage diabetes, changing your lifestyle is key. Eating foods like avocado and walnuts can help reduce inflammation18. Stress management, through meditation and deep breathing, can also lower inflammation18.

Long-Term Health Problems Associated with Chronic Inflammation

Chronic inflammation is a silent killer, causing more than 50% of all deaths worldwide2122. It can lead to serious and life-threatening conditions if it lasts a long time22. Knowing the health problems linked to chronic inflammation is key to staying healthy.

Cardiovascular Diseases

Chronic inflammation is a big factor in cardiovascular diseases, like heart attacks and strokes. It makes the risk of heart disease and stroke go up21. This ongoing inflammation can harm blood vessels, causing plaques to form and increasing the chance of heart problems.

Obesity

Obesity and chronic inflammation feed into each other, making it hard to lose weight and stay healthy21. This inflammation is linked to metabolic syndrome, which includes obesity, insulin resistance, and high blood pressure21. To fight this, eating right and exercising regularly is key.

Cancers

Chronic inflammation is also linked to many cancers, such as kidney, prostate, and colon cancer21. It creates an environment that helps cancer cells grow and spread. Changing your lifestyle and using targeted treatments can lower your cancer risk.

Rheumatoid Arthritis

Rheumatoid arthritis is an autoimmune disease that causes ongoing joint inflammation21. People with it are more likely to have diabetes and heart disease because of this inflammation. Managing rheumatoid arthritis with medicine, lifestyle changes, and regular check-ups is crucial.

Lung Diseases

Chronic inflammation can lead to lung diseases like asthma and COPD22. It makes the airways swell, produce more mucus, and get damaged. Smoking, which is bad for the lungs, also makes inflammation worse22.

Alzheimer’s Disease

There’s a strong link between chronic inflammation and Alzheimer’s disease, a condition that causes memory loss and dementia21. People with Alzheimer’s have high levels of inflammatory markers. Treatments that reduce inflammation might help prevent it.

Condition Inflammatory Markers Prevention Strategies
Cardiovascular Diseases CRP, IL-6, TNF-ฮฑ Healthy diet, exercise, stress management
Obesity CRP, IL-6, Leptin Weight management, anti-inflammatory diet
Cancers CRP, IL-6, TNF-ฮฑ Healthy lifestyle, early detection, treatment
Rheumatoid Arthritis CRP, ESR, IL-6, TNF-ฮฑ Medications, physical therapy, self-management
Lung Diseases CRP, IL-6, IL-8 Smoking cessation, air quality control
Alzheimer’s Disease CRP, IL-1ฮฒ, TNF-ฮฑ Mental stimulation, social engagement, healthy lifestyle

Knowing the risks of chronic inflammation helps you take steps to lower your risk. Living an anti-inflammatory life, with a balanced diet, regular exercise, stress management, and avoiding bad habits like smoking, can greatly improve your health22.

Dietary Changes to Limit Inflammation

Making simple changes to your diet can greatly lower inflammation in your body. Focus on eating foods that fight inflammation, like low-glycemic-index foods and those full of polyphenols. This can cut your risk of chronic diseases such as obesity, type 2 diabetes, and heart disease23.

Avoiding Refined Carbohydrates and Sugary Beverages

It’s key to cut down on refined carbs and sugary drinks to reduce inflammation. Americans often eat 17 teaspoons (68 grams) of added sugar a day, way more than advised24. Stay away from processed meat, commercial baked goods, and foods loaded with sugar or trans fats23. Choose whole, unprocessed foods that are naturally low in sugar but high in fiber instead.

Increasing Consumption of Fiber, Fruits, Vegetables, Nuts, and Seeds

Most Americans fall short on fiber, getting only half the daily amount needed24. Eating more fiber-rich foods like fruits, veggies, nuts, and seeds can fight inflammation. Women should aim for 25 grams of fiber daily, men for 38 grams24. These foods are packed with antioxidants and polyphenols, which help reduce inflammation. The Mediterranean diet, full of omega-3s and fiber, is great for fighting inflammation23.

The Benefits of Green and Black Teas

Green and black teas are great for their polyphenols, which can lower inflammation markers. Tea and spices with these benefits are easy ways to fight inflammation24. Adding these drinks to your daily routine can help reduce body inflammation.

Inflammatory Foods to Avoid Anti-Inflammatory Foods to Enjoy
  • Red meat
  • Processed meat
  • Commercial baked goods
  • Foods high in added sugar
  • Sugary beverages
  • Trans fats
  • Deep-fried items
  • Omega-3 fatty acids from fatty fish and plant-based sources
  • Vitamin C found in fruits and vegetables
  • Polyphenols in colorful plant-based foods
  • Gut-healthy foods like probiotics and prebiotics
  • Green and black teas

By changing your diet this way, you can lower inflammation and reduce your risk of chronic diseases. Remember, sticking to an anti-inflammatory diet is key for managing chronic inflammation and health issues24.

The Anti-Inflammatory Effects of Exercise

Regular physical activity can greatly reduce inflammation in the body. Exercise starts a chain of events that affects inflammation, depending on the type, intensity, and duration of the activity25. Over time, regular exercise can be seen as a long-term way to fight inflammation, with pro-inflammatory processes helping the body adapt25.

Exercise helps fight inflammation by making your muscles more sensitive to insulin. This means they can take up glucose better. This boost in insulin sensitivity lowers chronic inflammation in the body. Even simple activities like walking or a 20-minute treadmill session can cut down the number of immune cells making pro-inflammatory cytokines by 5 percent26.

Exercise also releases anti-inflammatory chemicals into the bloodstream. These chemicals work against pro-inflammatory cytokines like TNF-ฮฑ, IL-1ฮฒ, and IL-6, which increase after exercise25. The body then makes anti-inflammatory cytokines to lessen the inflammation25. Keeping a balance between these factors is key for good health and preventing chronic diseases.

The effects of exercise on inflammation can be seen in many immune system changes. These include changes in blood cell numbers, granulocyte activity, and cytokine levels in plasma25. People who exercise regularly have lower C-reactive protein (CRP) levels, a sign of inflammation, than those who don’t exercise25.

“Each time we exercise, we are truly doing something good for our body on many levels, including at the immune cell level.”
– Suzi Hong, PhD, lead researcher at the University of California, San Diego Source

Exercise is especially important for the nearly 25 million Americans with autoimmune diseases26. Chronic inflammation can lead to conditions like diabetes, obesity, and arthritis26. By studying how inflammatory proteins work, researchers can find new treatments for chronic inflammation26.

Adding moderate exercise to your daily life can greatly reduce inflammation and boost your health. Try to do 20 to 30 minutes of activities like walking, cycling, or swimming each day to enjoy the anti-inflammatory effects of exercise26. Being consistent is key to using exercise to fight chronic inflammation.

Stress Management for Reducing Inflammation

Stress can make inflammation worse in your body. When you’re stressed, your body makes more cortisol. This hormone can make you less sensitive to insulin and increase glucose in your liver27. This can lead to high blood sugar, which can make inflammation worse28.

To handle stress and lessen its effect on inflammation, try these daily habits:

  • Meditation: Regular meditation can calm your mind, reduce stress, and help you relax.
  • Deep breathing exercises: Slow, deep breaths can lower cortisol levels and ease anxiety and stress.
  • Engaging in relaxing activities: Enjoy hobbies or activities that help you relax, like reading, listening to music, or being in nature.
  • Yoga: Yoga combines movement, breathing, and meditation to help manage stress.
  • Biofeedback: This method lets you control your body’s responses, like heart rate and muscle tension, to relax and reduce stress.
  • Guided imagery: Imagining peaceful scenes can lower stress and boost well-being.

Using stress management techniques can greatly reduce inflammation and improve your health. By controlling chronic stress, you can prevent health issues like heart disease, diabetes, and obesity29.

Stress Management Technique Benefits
Meditation Calms the mind, reduces stress, promotes relaxation
Deep Breathing Lowers cortisol levels, reduces anxiety and stress
Yoga Combines physical movement, breathing, and meditation for stress relief
Biofeedback Helps control physiological responses to promote relaxation
Guided Imagery Visualizing calming scenes reduces stress and promotes well-being

Managing stress is key to reducing inflammation and staying healthy. By adding these techniques to your daily life, you can lessen the effects of emotional stress on your body. This can lower your risk of chronic diseases linked to inflammation292728.

Anti-Inflammatory Medications and Their Role in Diabetes Treatment

Research has found a link between inflammation and blood sugar levels. This led to the creation of anti-inflammatory drugs for type 2 diabetes. These drugs reduce inflammation, making insulin work better and controlling blood sugar levels better than before. Being overweight is a big risk factor for type 2 diabetes30. Chronic inflammation is a key part of diabetes and its complications30.

Proinflammatory cytokines like IL-1ฮฒ, TNF-ฮฑ, and NF-ฮบB affect insulin production and play a role in type 2 diabetes30. Being overweight can turn on the NF-ฮบB pathway, making insulin resistance worse30. Anti-inflammatory treatments can make insulin work better and improve insulin-producing cells in people with insulin resistance or type 2 diabetes30. Studies show that targeting inflammatory cytokines can improve metabolism30.

Studies on anti-inflammatory therapies for type 2 diabetes have had mixed results30. The studies looked at 3729 type 2 diabetes patients and included various treatments from 2005 to 202230. The studies lasted from 1 to 48 months30. Only 1 study was at high risk of bias, 6 at low risk, and 9 at unclear risk30.

Anti-inflammatory treatments lowered fasting plasma glucose levels in 12 studies30. Different treatments had different effects on FPG levels30. Patients with type 2 diabetes for less than 3 years got the most benefit from these treatments30. These treatments worked best in patients with follow-ups of 3 months or less30.

The effects of salsalate on glycemic control in patients with type 2 diabetes show promising results in a randomized trial31. Salsalate improves glycemia and inflammatory markers in obese young adults31. Targeting inflammation with salsalate in type 2 diabetes patients affects blood flow31.

Interleukin-1 receptor antagonist is being studied for type 2 diabetes as a new therapy31. The Canakinumab Anti-inflammatory Thrombosis Outcomes Study (CANTOS) looks at interleukin-1ฮฒ inhibition to prevent heart problems31. These studies show how anti-inflammatory drugs can help manage blood sugar and lower diabetes risks.

As research goes on, anti-inflammatory medications are becoming key in managing type 2 diabetes. They target the immune system and reduce inflammation. This makes insulin work better, controls blood sugar, and improves life for people with diabetes.

Lifestyle Changes for Optimal Blood Sugar Control and Reduced Inflammation

Living a healthy life is key to keeping blood sugar levels in check and fighting inflammation. Changing your diet, exercise, and how you handle stress can greatly lower your chance of getting type 2 diabetes. Losing just 5% of your weight can cut your diabetes risk32. Eating a diet full of fiber, fruits, veggies, nuts, and seeds helps control blood sugar and lowers inflammation32.

Being active is also important for a healthy life. Exercise helps with weight loss and makes your body better at using insulin. Try to do at least 150 minutes of moderate exercise each week, like walking, swimming, or biking. Adding strength training can also help manage blood sugar levels33.

Don’t forget about stress management. It’s crucial for fighting inflammation and keeping blood sugar stable. High stress can raise cortisol levels, which can increase blood sugar and cause inflammation. Try meditation, deep breathing, or yoga to reduce stress. Also, getting enough sleep is key for hormone balance and fighting inflammation33.

Changing your lifestyle might seem tough, but it’s worth it for your health. By eating well, exercising regularly, and managing stress, you can lower your risk of chronic inflammation and health issues like type 2 diabetes. Even small changes can make a big impact on your health3233.

FAQ

What is inflammation, and how does it affect the body?

Inflammation is a natural defense system. It attacks things like cuts or infections. It shows up as redness, pain, swelling, warmth, and loss of function.

Chronic inflammation can increase the risk of heart attack, obesity, cancer, and diabetes.

How does blood sugar impact inflammation?

High blood sugar and insulin resistance can be proinflammatory. This makes cells insulin resistant, leading to high blood sugar levels. Foods high in sugar trigger an inflammatory response.

What are the two types of inflammation?

There are two types: acute and chronic. Acute inflammation is a short-term response to injury or infection. It causes pain, swelling, warmth, redness, and tenderness.

Chronic inflammation lasts for months or years, damaging tissues and organs.

How do cytokines contribute to the development of type 2 diabetes?

People with type 2 diabetes have high levels of inflammatory chemicals called cytokines. These chemicals are found in fat tissue. Excess body fat, especially in the abdomen, causes chronic inflammation.

This inflammation alters insulin’s action and contributes to the disease.

What blood tests can help confirm the presence of chronic inflammation?

Blood tests like erythrocyte sedimentation rate (ESR) and C-reactive protein (CRP) can confirm chronic inflammation. ESR measures how fast red blood cells settle. CRP shows higher levels of inflammation.

Uric acid (UA) may also be a marker of inflammation.

How does excess sugar lead to inflammation?

High blood sugar levels can damage blood vessels, causing inflammation. This damage affects endothelial cell function and leads to plaque build-up in blood vessels.

Hyperglycemia also makes LDL cholesterol more prone to oxidation, increasing plaque risk.

What dietary changes can help reduce inflammation?

Avoiding refined carbs and sugary drinks is key. Increase fiber, fruits, vegetables, nuts, seeds, and low-glycemic-index foods. Polyphenols in green and black teas can lower inflammatory markers.

How does exercise help reduce inflammation?

Exercise releases anti-inflammatory chemicals and makes muscle cells more sensitive to insulin. This improves insulin sensitivity and reduces chronic inflammation.

What lifestyle changes can help optimize blood sugar control and reduce inflammation?

A healthy lifestyle with a balanced diet, regular exercise, stress management, and a healthy weight can reduce inflammation risks. Losing 5% of body weight can lower diabetes risk.

Source Links

  1. https://www.webmd.com/diabetes/inflammation-and-diabetes
  2. https://www.nutrisense.io/blog/blood-glucose-and-inflammation
  3. https://www.everlywell.com/blog/inflammation/relationship-between-diabetes-and-inflammation/
  4. https://www.medicalnewstoday.com/articles/248423
  5. https://www.nature.com/articles/nri2925
  6. https://sma.org/inflammation-in-diabetes/
  7. https://www.everlywell.com/blog/inflammation/do-blood-sugar-spikes-cause-inflammation/
  8. https://bmcendocrdisord.biomedcentral.com/articles/10.1186/s12902-021-00925-0
  9. https://www.scientificamerican.com/article/inflammatory-clues/
  10. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.01607/full
  11. https://patient.info/treatment-medication/blood-tests/blood-tests-to-detect-inflammation
  12. https://www.rupahealth.com/post/inflammatory-markers-101-what-do-they-mean
  13. https://www.healthline.com/nutrition/sugar-and-inflammation
  14. https://www.medicalnewstoday.com/articles/326386
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992527/
  16. https://my.clevelandclinic.org/health/diseases/9815-hyperglycemia-high-blood-sugar
  17. https://www.levelshealth.com/blog/inflammation-and-glucose-levels
  18. https://www.njspineandortho.com/is-there-a-connection-between-diabetes-and-inflammation/
  19. https://www.eatingwell.com/article/7909041/what-you-need-to-know-about-inflammation-when-you-have-diabetes/
  20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1087185/
  21. https://www.nature.com/articles/s41591-019-0675-0
  22. https://www.novanthealth.org/healthy-headlines/chronic-inflammation-why-its-harmful-and-how-to-prevent-it
  23. https://www.hopkinsmedicine.org/health/wellness-and-prevention/anti-inflammatory-diet
  24. https://health.ucdavis.edu/blog/good-food/9-healthy-eating-tips-that-can-help-reduce-inflammation/2023/11
  25. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2019.01550/full
  26. https://www.medicalnewstoday.com/articles/315255
  27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434076/
  28. https://www.piedmont.org/living-real-change/8-ways-to-reduce-chronic-inflammation
  29. https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation
  30. https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2023.1125116/full
  31. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4138593/
  32. https://www.ncbi.nlm.nih.gov/books/NBK279012/
  33. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125024/
Dessert

Diabetic friendly Chocolate Brownies. Yumm!

Updated on 1 Comment on Diabetic friendly Chocolate Brownies. Yumm!2 min read

How’d you love to enjoy the rich and satisfying taste of chocolate brownies without worrying about your sugar levels?

Well, now you can with this diabetic-friendly version of the popular sweet treat.

These brownies are sweetened with natural sweeteners like Allulose and Monk fruit extract, offering a delightful treat that’s friendly for those managing diabetes.

Enjoy the classic fudgy texture and deep chocolate flavor in a healthier way.

Ingredients

โ€ข 1/2 cup almond flour

โ€ข 1/2 cup unsweetened cocoa powder

โ€ข 1/4 teaspoon baking powder

โ€ข 1/4 teaspoon salt

โ€ข 2 large eggs

โ€ข 1/2 cup Allulose

โ€ข 1/4 cup Monk fruit extract

โ€ข 1/2 cup unsalted butter, melted

โ€ข 1 teaspoon vanilla extract

Instructions

  1. Preheat your oven to 350ยฐF (175ยฐC) and line an 8-inch square baking pan with parchment paper.

2. In a medium bowl, whisk together the flour, cocoa powder, baking powder, and salt.

3. In a separate large bowl, beat the eggs, Allulose, and Monk fruit extract until well combined.

4. Add the melted butter and vanilla extract to the egg mixture and mix well.

5. Gradually fold in the dry ingredients until just combined; avoid overmixing.

6. Pour the batter into the prepared baking pan and smooth the top with a spatula.

7. Bake for 20-25 minutes, or until a toothpick inserted into the center comes out mostly clean with a few moist crumbs.

8. Allow the brownies to cool in the pan for 10 minutes, then transfer to a wire rack to cool completely.

9. Cut into squares and serve.

Enjoy your delicious, diabetic-friendly chocolate brownies that are sure to satisfy your sweet tooth while keeping your health in check!

Remember, moderation is key even with healthier versions of sweet treats.

Dessert

Vanilla Bean Cupcakes – Perfect for tea with friends

Updated on Leave a Comment on Vanilla Bean Cupcakes – Perfect for tea with friends2 min read

Itโ€™s a sun-drenched afternoon, the warm breeze carrying the sweet scent of blooming flowers through your open kitchen window. As you prepare for a delightful tea party with your closest friends, you carefully arrange a platter of these freshly baked Vanilla Bean Cupcakes. 

These cupcakes are a delightful twist on a classic treat, made with wholesome almond flour and natural sweeteners like allulose or monk fruit extract, creating a delicious and guilt-free indulgence perfect for those managing diabetes. 

With these delightful Vanilla Bean Cupcakes you can enjoy a sweet treat while prioritizing your health and well-being. These cupcakes are a testament to the fact that with a few simple ingredient swaps, you can create delicious and satisfying desserts that align with your dietary goals.

Ingredients

For the cupcakes:

– 2 cups almond flour

– 1/2 cup allulose or monk fruit sweetener

– 2 tsp baking powder

– 1/4 tsp salt

– 1/2 cup unsweetened almond milk

– 2 large eggs

– 1/4 cup melted coconut oil or butter

– 2 tsp vanilla bean paste or vanilla extract

For the frosting:

– 1/2 cup unsalted butter, softened

– 1/2 cup allulose or monk fruit sweetener, powdered

– 1/4 cup heavy cream

– 1 tsp vanilla bean paste or vanilla extract

Instructions

1. Preheat your oven to 350ยฐF (175ยฐC). Line a 12-cup muffin tin with cupcake liners.

2. In a large bowl, whisk together the almond flour, sweetener, baking powder, and salt.

3. In a separate bowl, combine the almond milk, eggs, melted coconut oil or butter, and vanilla bean paste or extract. Whisk until well combined.

4. Add the wet ingredients to the dry ingredients and mix until a smooth batter forms.

5. Divide the batter evenly among the prepared cupcake liners, filling each about 2/3 full.

6. Bake for 18-20 minutes, or until a toothpick inserted into the center of a cupcake comes out clean.

7. Remove the cupcakes from the oven and let them cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.

8. To make the frosting, beat the softened butter and powdered sweetener in a large bowl until light and fluffy.

9. Gradually add the heavy cream and vanilla bean paste or extract, beating until the frosting is smooth and creamy.

10. Once the cupcakes have cooled, frost them with the vanilla bean frosting and serve.

Healthy Recipes Healthy Recipes for Diabetics Lunch

Slow Cooker Pork and Sauerkraut

Updated on Leave a Comment on Slow Cooker Pork and Sauerkraut2 min read

Itโ€™s a chilly winter evening, the snow gently falling outside your window as you curl up on the couch with a good book.

The enticing aroma of slow-cooked pork and tangy sauerkraut wafts through the air, beckoning you to the kitchen. Then as you lift the lid of your slow cooker, you’re greeted by the sight of tender, juicy pork nestled among a bed of flavorful sauerkraut.

This Slow Cooker Pork and Sauerkraut dish is the perfect comfort food for those managing diabetes, as it’s low in carbs and rich in fiber and probiotics. 

Whatโ€™s more, this hearty and wholesome meal is not only delicious but also incredibly easy to prepare, making it a go-to choice for busy weeknights or lazy weekends spent at home.

Ingredients

– 2 lbs boneless pork loin roast

– 1 large onion, sliced

– 3 cloves garlic, minced

– 2 cups sauerkraut, drained and rinsed

– 1 tsp caraway seeds

– 1/2 tsp salt

– 1/4 tsp black pepper

– 1 cup low-sodium chicken broth

– 2 tbsp Dijon mustard

– Fresh parsley, chopped (for garnish)

Instructions

1. Place the sliced onion and minced garlic in the bottom of a slow cooker.

2. In a bowl, mix together the drained and rinsed sauerkraut, caraway seeds, salt, and black pepper.

3. Place the pork loin roast on top of the onions and garlic in the slow cooker. Spread the sauerkraut mixture over the pork.

4. In a separate bowl, whisk together the low-sodium chicken broth and Dijon mustard. Pour the mixture over the pork and sauerkraut.

5. Cover and cook on low for 6-8 hours, or until the pork is tender and easily shreds with a fork.

6. Remove the pork from the slow cooker and shred it using two forks. Return the shredded pork to the slow cooker and stir it into the sauerkraut mixture.

7. Serve hot, garnished with chopped fresh parsley. Enjoy this comforting and flavorful meal on its own or paired with a side of steamed non-starchy vegetables.

Dinner Healthy Recipes Healthy Recipes for Diabetics Lunch

Slow Cooker Pork and Cabbage Rolls Recipe

Updated on Leave a Comment on Slow Cooker Pork and Cabbage Rolls Recipe3 min read

Imagine coming home after a long day at work, tired and hungry. Then the moment you walk through the door, the inviting aroma of tender pork and savory cabbage rolls greets you, instantly warming your heart and soul.

These Slow Cooker Pork and Cabbage Rolls have been simmering to perfection all day, promising a comforting and nourishing meal that’s perfect for those managing diabetes. As you settle into your favorite chair, a steaming plate of these flavorful rolls in hand, you can’t help but feel a sense of contentment wash over you.

Each bite is a delightful combination of lean ground pork, hearty cabbage, and a medley of aromatic spices, all wrapped up in a neat little package. This satisfying dish is not only delicious but also low in carbs and rich in fiber, making it a guilt-free indulgence that you can enjoy any night of the week.

Ingredients

– 1 large head of green cabbage

– 1 lb lean ground pork

– 1 small onion, finely diced

– 2 cloves garlic, minced

– 1 cup cooked cauliflower rice

– 1 large egg

– 1 tsp salt

– 1/2 tsp black pepper

– 1 tsp smoked paprika

– 1 tsp dried thyme

– 1 can (14.5 oz) diced tomatoes, no salt added

– 1 cup low-sodium chicken broth

– 2 tbsp apple cider vinegar

– Fresh parsley, chopped (for garnish)

Instructions

1. Core the cabbage and carefully remove the outer leaves, keeping them as intact as possible. You’ll need about 12 large leaves. Place the leaves in a large bowl and pour boiling water over them to soften. Let them sit for a few minutes, then drain and set aside.

2. In a large bowl, combine the ground pork, diced onion, minced garlic, cauliflower rice, egg, salt, black pepper, smoked paprika, and dried thyme. Mix well.

3. Place about 1/4 cup of the pork mixture in the center of each cabbage leaf. Fold the sides of the leaf over the filling, then roll up tightly to form a neat package. Secure with toothpicks if needed.

4. Place the diced tomatoes, chicken broth, and apple cider vinegar in the bottom of a slow cooker. Stir to combine.

5. Arrange the cabbage rolls seam-side down in the slow cooker, nestling them into the tomato mixture.

6. Cover and cook on low for 6-8 hours, or until the pork is cooked through and the cabbage is tender.

7. Remove the cabbage rolls from the slow cooker and serve hot, garnished with chopped fresh parsley. Enjoy the delicious tomato sauce alongside the rolls.

Dessert Healthy Recipes Healthy Recipes for Diabetics

Classic Apple Pie Recipe that’s Sugar Free

Updated on 3 Comments on Classic Apple Pie Recipe that’s Sugar Free3 min read

Imagine a crisp autumn afternoon, the aroma of freshly baked sugar free apple pie wafting through your kitchen. As you gather around the table with your loved ones, you slice into the golden, flaky crust of this Sugar-Free Apple Pie, revealing tender, spiced apples that fill the room with the comforting scent of cinnamon and nutmeg.

As you take your first bite, you’re pleasantly surprised by how perfectly the natural sweetener complements the tart Granny Smith apples, creating a balanced and satisfying sweetness without the need for added sugar. As this pie is a testament to the fact that healthy indulgences can be just as delicious and enjoyable as traditional treats.

Sharing a slice of this heartwarming dessert with your family and friends, you feel a sense of joy and contentment, knowing that everyone can savor this beloved classic without compromising their well-being.

This Sugar-Free Apple Pie is a perfect example of how classic desserts can be adapted to suit various dietary needs without sacrificing flavor or enjoyment. By using a natural sweetener like allulose and replacing flour with cornstarch for thickening, this pie becomes a diabetic-friendly treat that everyone can savor. As you share this heartwarming dessert with your loved ones, you can take comfort in knowing that you’re creating cherished memories while also prioritizing your health and well-being.

Ingredients

  • 2 pie crusts (store-bought or homemade)
  • 6 cups thinly sliced apples (Granny Smith recommended)
  • Allulose or your preferred natural sweetener, equivalent to 3/4 cup sugar
  • 2 tbsp cornstarch (instead of flour, for thickening)
  • 1/2 tsp ground cinnamon
  • 1/4 tsp ground nutmeg
  • 1 tbsp lemon juice
  • 1 tbsp butter (or light margarine)
  • 1 egg yolk beaten with 1 tbsp water (for egg wash)

Instructions

  1. Preheat oven to 375ยฐF (190ยฐC).
  2. Place one pie crust in a 9-inch pie plate.
  3. Combine the sliced apples, natural sweetener, cornstarch, cinnamon, nutmeg, and lemon juice in a bowl.
  4. Transfer into the crust and dot with butter.
  5. Cover with the second crust, seal the edges, and cut slits in the top. Brush with egg wash and sprinkle with natural sweetener.
  6. Bake for 35 minutes, then increase the oven temperature to 400ยฐF (205ยฐC) and bake until the apples are tender and the crust is golden, about 15-20 more minutes.
  7. Cool before serving.

Sweetener Info

  • Allulose contains approximately 0.4 calories per gram which is significantly lower than the 4 calories per gram found in regular sugar. It’s about 70% as sweet as sugar and does not appear to raise blood sugar or insulin levels.
  • Other options like Stevia and monk fruit are zero-calorie sweeteners that do not affect blood sugar levels. Erythritol, another sugar alcohol, is low in calories and does not spike blood sugar or insulin levels.

Dessert Healthy Recipes Healthy Recipes for Diabetics

Diabetic Friendly Cinnamon Sugar Biscuits Recipe

Updated on Leave a Comment on Diabetic Friendly Cinnamon Sugar Biscuits Recipe2 min read

Picture yourself on a crisp autumn morning, the aroma of freshly brewed coffee filling the air as you sit by a cozy fireplace. The only thing that could make this moment even more perfect is a warm, comforting treat to accompany your morning cup of joe.

Enter these Cinnamon Sugar Biscuits, a delightful and wholesome twist on a classic favorite.

Made with almond flour and natural sweeteners like allulose or monk fruit extract, these biscuits are a guilt-free indulgence that’s perfect for those managing diabetes or looking to reduce their carb and sugar intake.

Whether enjoyed on their own or paired with a dollop of sugar-free jam, these Cinnamon Sugar Biscuits are sure to become a rewarding part of your day.

Ingredients

– 2 cups almond flour

– 1 tsp baking powder

– 1/2 tsp salt

– 1 tsp ground cinnamon

– 1/4 cup unsalted butter, chilled and cubed

– 2 large eggs

– 2 tbsp allulose or monk fruit extract

– 1 tsp vanilla extract

For the cinnamon sugar topping:

– 1 tbsp allulose or monk fruit extract

– 1 tsp ground cinnamon

Instructions

1. Preheat your oven to 350ยฐF (175ยฐC). Line a baking sheet with parchment paper.

2. In a large bowl, whisk together the almond flour, baking powder, salt, and ground cinnamon.

3. Using a pastry cutter or your fingers, cut the chilled butter into the dry ingredients until the mixture resembles coarse crumbs.

4. In a separate bowl, whisk the eggs, allulose or monk fruit extract, and vanilla extract until well combined.

5. Add the wet ingredients to the dry ingredients and mix until a dough forms.

6. Scoop the dough using a small cookie scoop or spoon and place the biscuits on the prepared baking sheet, leaving some space between each biscuit.

7. In a small bowl, mix the allulose or monk fruit extract and ground cinnamon for the topping.

8. Sprinkle the cinnamon sugar mixture over the top of each biscuit.

9. Bake for 15-18 minutes, or until the biscuits are golden brown and firm to the touch.

10. Remove from the oven and let the biscuits cool on the baking sheet for 5 minutes before transferring them to a wire rack to cool completely.

reverse heart disease and diabetes
Understanding Diabetes and Its Management

The Links Between Heart Disease and Diabetes And How to Improve Both at the Same Time

Updated on Leave a Comment on The Links Between Heart Disease and Diabetes And How to Improve Both at the Same Time25 min read

Diabetes and heart disease are closely linked. Adults with diabetes face almost twice the risk of heart disease or stroke than those without it1. Heart disease and stroke are top causes of death in people with diabetes2. If you have both diabetes and high blood pressure, your risk of heart disease doubles23.

High blood sugar in uncontrolled diabetes can harm blood vessels and nerves, causing heart issues12. High sugar levels may also cause inflammation in blood vessels, affecting heart blood flow2. People with diabetes often get heart disease younger than those without it1.

But, you can lower your heart disease risk and even reverse diabetes with lifestyle changes. Losing weight, staying active, eating right, managing stress, and taking your meds can help13. Focus on managing diabetes and heart health to reduce serious complications.

Key Takeaways

  • Diabetes significantly increases the risk of heart disease and stroke
  • High blood sugar levels can damage blood vessels and nerves, leading to heart complications
  • Lifestyle changes like weight loss, physical activity, and a healthy diet can help reverse diabetes and improve heart health
  • Managing stress and taking prescribed medications are also important for diabetes management and heart health
  • By focusing on both diabetes and heart health, you can lower your risk of serious complications

Understanding the Connection Between Diabetes and Heart Disease

Diabetes and heart disease are closely linked. People with diabetes face a higher risk of heart problems like heart attacks and strokes. Studies show that diabetes increases the risk of heart disease by about two times4. The CDC reports that heart disease deaths are 70 percent higher in diabetics than non-diabetics5.

Diabetes and heart disease share many risk factors, like obesity and high blood pressure. These factors help cause both conditions. Managing these risks is key for diabetics to lower heart disease risk.

Shared Risk Factors

Being overweight is a big risk for type 2 diabetes but doesn’t always directly link to heart disease4. But, having too much belly fat, even if you’re not heavy, can increase heart disease risk. Things like exercise, smoking, diet, and social factors affect heart health in diabetics4.

High blood pressure and hardening of blood vessels can narrow arteries, raising heart disease risk6. High cholesterol can make blood vessels hard, causing plaque buildup, which can lead to heart attacks6. Keeping blood sugar, cholesterol, and blood pressure in check is vital for diabetics to lower heart disease risk6.

How Diabetes Affects the Heart

High blood sugar from diabetes can harm blood vessels and heart nerves, leading to heart disease6. This damage can cause insulin resistance, making heart problems worse. A 2017 study found about 32 percent of type 2 diabetics have heart disease5.

Diabetics often get heart disease younger than non-diabetics. Those 65 and older with diabetes face a 68 percent chance of dying from heart disease, says the American Heart Association5. Younger diabetics are at higher risk of heart attacks, strokes, and kidney disease5.

Keeping blood sugar under control, managing risks, and living healthily are key to lowering heart disease risk in diabetics. Regular check-ups are important for monitoring and managing both conditions.

The Role of High Blood Sugar in Heart Disease

High blood sugar in people with uncontrolled diabetes can harm heart health. Over time, it can damage blood vessels and nerves, including those around the heart7. Keeping blood sugar levels in check is key to avoiding these issues.

Blood sugar control and heart disease

Damage to Blood Vessels

High blood sugar can damage blood vessels, leading to atherosclerosis. This is when cholesterol and plaque build up in arteries, making them narrow and hard7. This makes the heart work harder, raising the risk of heart disease and stroke. People with diabetes are at a much higher risk for these conditions7.

Checking your A1C levels is important for tracking your blood sugar control over time. The A1C test shows your average blood sugar levels for the past two to three months. This helps you and your doctor see if your diabetes plan is working8.

Inflammation and Atherosclerosis

High blood sugar can also cause inflammation in blood vessels and disrupt heart blood flow7. This inflammation can make atherosclerosis worse, raising the risk of heart disease. Studies show people with diabetes are at a higher risk of getting coronary heart disease4.

People with diabetes are 2 to 4 times more likely to die from heart disease than those without diabetes7. Heart disease is the top cause of death for those with type 2 diabetes7.

Classic risk factors for heart disease in diabetes include high LDL cholesterol, high blood pressure, smoking, high triglycerides, and low HDL cholesterol4. But, these factors don’t fully explain why diabetes increases heart disease risk4.

Understanding how high blood sugar affects heart health helps you manage your diabetes better. Work with your doctor to create a plan that includes checking your blood sugar, making lifestyle changes, and taking medication if needed.

Lifestyle Changes to Manage Diabetes and Protect Your Heart

Managing diabetes and keeping your heart healthy go together. By changing your lifestyle to manage diabetes better, you can lower your risk of heart disease. It’s key to see a doctor at least twice a year to keep diabetes under control9.

Regular exercise is a big part of managing diabetes. Try to do 30 minutes of moderate activity most days to keep your blood sugar in check and lower heart disease risk9. A U.S. survey found only 39% of adults with diabetes exercise regularly, unlike 58% of those without diabetes10. But, walking at least two hours a week can cut heart disease death rates by 34% compared to being inactive10. Even short exercise sessions help, with just five minutes making a difference11.

lifestyle changes for diabetes self-management

Keeping a healthy weight is also key. A BMI over 25 is overweight and linked to high cholesterol and heart disease risks11. Losing just 3% to 5% of your weight can lower triglycerides and blood sugar, reducing diabetes risk11.

Eating right is vital for blood sugar control. Focus on veggies, fruits, whole grains, nonfat dairy, and lean meats9. It’s important to watch your carb intake if you’re on diabetes meds9.

Quitting smoking is crucial for diabetics. Smoking ups the risk of many health issues, including heart disease and eye problems9. After a year smoke-free, your heart disease risk drops to half that of a smoker11.

“Taking steps to manage your diabetes and adopt healthy lifestyle habits can significantly reduce your risk of heart disease and improve your overall well-being.”

Stress management is also key. High stress can raise blood sugar levels, so finding ways to relax is important9.

Don’t forget about sleep. Adults need at least seven hours a night to avoid obesity and other health problems11.

Lifestyle Change Benefits
Regular physical activity Controls blood sugar levels, reduces risk of heart disease
Maintaining a healthy weight Lowers cholesterol, blood pressure, and risk of heart disease and stroke
Healthy eating habits Regulates blood sugar levels, supports weight management
Quitting smoking Reduces risk of heart disease, eye disease, stroke, and kidney disease
Managing stress Helps control blood sugar levels, improves overall well-being
Getting enough sleep Lowers risk of obesity, high blood pressure, heart attack, and diabetes

By focusing on these lifestyle changes and working with your healthcare team, you can manage your diabetes and protect your heart health for the long term.

The Importance of a Healthy Diet for Diabetes and Heart Health

A healthy eating plan is key to managing diabetes and keeping your heart healthy. It helps control blood sugar, maintain a healthy weight, and lowers the risk of heart disease12. In 2015-2018, half of U.S. adults with diabetes didn’t meet diabetes care goals13. This shows we need better nutrition and lifestyle choices.

healthy eating plan for diabetes and heart health

Foods to Include

Focus on foods that are nutrient-rich and low in processing. For diabetes and heart health, eat foods high in fiber and low in carbs13. Add these to your meals:

  • Fresh fruits and vegetables
  • Whole grains (brown rice, whole grain bread, and pasta)
  • Legumes and lentils
  • Lean proteins (skinless chicken, fish, eggs)
  • Low-fat dairy products
  • Healthy fats (olive oil, avocados, nuts, and seeds)

Eating foods like fish with omega-3 fatty acids can prevent heart disease12. Using the plate method and counting carbs helps keep blood sugar in check12. The glycemic index is also useful for choosing carbs wisely.

Foods to Limit or Avoid

Limit foods high in bad fats and sodium to protect your heart and manage diabetes12. Avoid these:

  • Processed and packaged foods
  • Sugar-sweetened beverages
  • High-fat meats and dairy products
  • Fried foods
  • Baked goods and pastries

Replace sugary drinks with water or low-calorie options to control blood sugar and lower disease risk13.

Working with dietitians and healthcare providers is key for a personalized eating plan13. This approach helps manage blood sugar and lowers disease risk12.

A healthy diet not only controls diabetes but also reduces heart disease and cancer risk12.

Nutrient Recommended Intake Food Sources
Carbohydrates 40-70% of total energy intake Whole grains, fruits, vegetables, legumes
Protein 15-20% of total energy intake Lean meats, fish, eggs, low-fat dairy, legumes
Fats 20-35% of total energy intake Olive oil, avocados, nuts, seeds, fatty fish

By choosing a healthy diet and making smart food choices, you can manage your diabetes, reduce complications, and keep your heart healthy.

Incorporating Physical Activity to Improve Diabetes and Heart Health

Regular physical activity is key for managing diabetes and keeping the heart healthy. Exercise boosts insulin sensitivity, helping prevent type 2 diabetes14. It also lowers the risk of heart problems and keeps the heart system healthy14. The Diabetes Prevention Study found a 58% drop in type 2 diabetes cases over 4 years with regular exercise and healthy eating15. Exercise makes muscles better at getting oxygen from blood, easing the heart’s workload16.

Improve blood sugar management through physical activity

Benefits of Regular Exercise

Exercise offers many benefits for diabetes and heart health. It acts like a beta blocker, slowing the heart and lowering blood pressure16. It raises HDL and controls triglycerides16. Studies show it can cut the risk of sudden heart attacks16. Taking more steps daily is linked to a 22% lower risk of dying from any cause14. Exercise boosts oxygen use, treadmill endurance, and lowers heart rate and blood pressure, enhancing heart health16.

Types of Exercise to Consider

The American Heart Association suggests adults aim for 150 minutes of moderate or 75 minutes of high-intensity aerobic activity weekly, plus muscle-strengthening exercises twice a week14. The best heart health plan combines aerobic and resistance training16. Good exercises include:

  • Brisk walking
  • Dancing
  • Tennis
  • Cycling
  • Hiking
  • Jogging
  • Swimming laps
  • Weightlifting

It’s vital to track your exercise progress with heart rate, weight training reps, and body changes16. Setting a daily exercise schedule and sticking to it helps you stay on track16. Exercising with a friend or group adds motivation and support16. Keeping an exercise log helps you see your progress and stay motivated16. Regular physical activity can help manage diabetes, improve blood sugar, and boost heart health.

Managing Stress for Better Diabetes and Heart Health

Stress can really affect your diabetes and heart health. High stress levels can raise your blood cholesterol, triglycerides, blood sugar, and blood pressure. These are all risk factors for heart disease17. Stress can also lead to poor blood flow to the heart, making heart problems more likely17.

Chronic stress can make it harder to manage your diabetes. It might cause you to skip meals or forget your meds, which can mess with your blood sugar levels18. Stress can also disrupt your sleep, causing your blood sugar to go up18.

  • Exercise regularly: Doing at least 150 minutes of exercise a week can cut stress, boost well-being, lower blood pressure, and help with weight loss1718.
  • Practice relaxation techniques: Techniques like muscle relaxation, deep breathing, meditation, visualization, and yoga can ease stress18.
  • Listen to calming music: Music that relaxes can lessen anxiety and depression, and lower blood pressure18.
  • Engage in hobbies: Fun activities can be a great way to relieve stress18.
  • Seek support: Talking to counselors, clergy, psychologists, or doctors can help you manage stress well18. Having a strong support system, like being married or having someone to count on, can also lower stress and heart disease risk17.

Women going through multiple divorces face a heart attack risk similar to smoking or diabetes. Men with multiple divorces also see a higher heart attack risk19. People worried about losing their job are almost 20 percent more likely to have heart disease19.

Managing diabetes can be tough, and feeling stressed, sad, lonely, or angry is common. Learn healthy ways to deal with stress to better manage your diabetes and heart health.

By focusing on stress management and using good coping strategies for diabetes, you can lower your heart disease risk and boost your overall health. Long-term anxiety or emotional stress from depression or anxiety can up your risk for sudden cardiac death. So, it’s key to tackle these issues early1719.

The Role of Medications in Managing Diabetes and Heart Disease

Managing diabetes and heart disease often means making lifestyle changes and using medication. Changing your diet, exercising regularly, and managing stress are key. But, medications also help control blood sugar and lower heart disease risk.

diabetes medications for heart disease prevention

For type 2 diabetes, doctors use drugs like Metformin and others to lower blood sugar20. The right medication depends on your health goals, age, and other health conditions20.

Diabetes Medications That Reduce Heart Disease Risk

In recent years, some diabetes medications have shown they can lower heart disease risk. SGLT2 inhibitors and GLP-1 receptor agonists are two types that have shown promise in studies.

Empagliflozin (Jardianceยฎ) and dapagliflozin (Farxigaยฎ) are FDA-approved for type 2 diabetes and heart failure prevention21. A study found empagliflozin helped about 80% of patients with heart failure a lot. It also improved heart function and exercise ability22.

GLP-1 receptor agonists, like liraglutide, can also lower heart disease risk in type 2 diabetes. Studies show SGLT2 inhibitors can cut heart failure hospitalizations by 30%21.

Other Medications for Heart Health

Doctors may also suggest other medications for heart health. These include:

  • Aspirin to prevent blood clots
  • Blood pressure medications to lower high blood pressure
  • Cholesterol-lowering medications, such as statins, to improve cholesterol levels

Working with your healthcare team is key to finding the right medications for you. Regular check-ups help make sure your treatment is working well.

“Managing diabetes and heart disease is a team effort. By working closely with your healthcare providers and incorporating both lifestyle changes and appropriate medications, you can significantly reduce your risk of complications and improve your overall health and well-being.”

Diabetes Medication Class Examples Heart Disease Benefits
SGLT2 Inhibitors Empagliflozin (Jardianceยฎ), Dapagliflozin (Farxigaยฎ) Reduces heart failure hospitalizations, improves heart function
GLP-1 Receptor Agonists Liraglutide, Semaglutide Reduces risk of cardiovascular events, such as heart attack and stroke

Remember, using medications is just part of managing diabetes and heart disease. A healthy lifestyle, including a good diet, exercise, stress management, and the right medications, is key to staying healthy.

Monitoring and Managing Blood Pressure for Diabetes and Heart Health

High blood pressure is common in people with diabetes. Adults with diabetes are twice as likely to have high blood pressure than those without it23. About 6 out of 10 people with diabetes also have high blood pressure24. It’s key to manage blood pressure to lower the risk of heart attack, stroke, and other diabetes-related issues25.

The goal for most people with diabetes is to keep blood pressure below 140/90mmHg25. High blood pressure means a systolic pressure of 140 mm Hg or more and a diastolic pressure of 90 mm Hg or more23. It’s vital to check your blood pressure often because high blood pressure can be silent but cause serious health problems25.

Changing your lifestyle can help control blood pressure and manage hypertension. These changes include:

  • Maintaining a healthy weight
  • Engaging in regular physical activity
  • Reducing salt intake
  • Quitting smoking
  • Limiting alcohol consumption
  • Managing stress

Some people with diabetes may also need medication to manage high blood pressure25. These medicines help keep blood pressure in check and lower the risk of heart disease, heart attack, and stroke24. Common blood pressure medicines for diabetes include diuretics, ACE inhibitors, beta-blockers, angiotensin-2 receptor blockers, and calcium channel blockers25.

It’s important to take blood pressure medicine as your doctor prescribes it. Stopping without talking to your doctor can lead to serious health issues24.

Healthcare professionals recommend checking blood pressure once a year for people with diabetes25. This check is part of yearly health reviews for those with diabetes25. By keeping an eye on and managing your blood pressure, you can lower your risk of heart disease and other diabetes-related problems232425.

Keeping Cholesterol Levels in Check for Diabetes and Heart Health

For people with diabetes, managing cholesterol levels is key. High cholesterol raises the risk of heart disease and early death26. It’s vital to check and manage cholesterol and triglyceride levels yearly27.

Understanding Cholesterol Types

There are two main cholesterol types: LDL and HDL. High LDL, or “bad” cholesterol, increases heart disease risk26. Low HDL, or “good” cholesterol, also raises heart disease risk26. Triglyceride levels affect heart disease risk too27.

Strategies to Improve Cholesterol Levels

Here are ways to manage cholesterol and lower heart disease risk for diabetes:

  1. Keep a healthy weight and avoid foods high in saturated fats to manage cholesterol27.
  2. Exercise regularly to lower “bad” LDL and increase “good” HDL cholesterol27.
  3. Eat two portions of oily fish like herring, salmon, sardines, and mackerel weekly to manage heart risks28.
  4. Add nuts like walnuts, almonds, and cashews to your diet to lower cholesterol and heart disease risk28.
  5. Include foods high in soluble fiber like peas, beans, lentils, and oats to help control cholesterol28.
  6. Consider plant sterols and stanols to lower cholesterol by 1.5โ€“2.4g daily28.

Medications might be needed to control cholesterol. For diabetes patients aged 40โ€“75, statins may be advised to lower heart disease risk27. Other drugs like fibrates and nicotinic acid can also help manage cholesterol27. PCSK9 inhibitors are powerful cholesterol-lowering drugs27. Remember, these work best with a healthy lifestyle, including diet and exercise27.

Try to cut non-HDL cholesterol by 40% with statins if you have high levels28.

Cholesterol Type Ideal Level Risk Factor
LDL Cholesterol Below 100 mg/dL High levels increase CVD risk
HDL Cholesterol Above 40 mg/dL (men)
Above 50 mg/dL (women)		 Low levels increase CVD risk
Triglycerides Below 150 mg/dL High levels, combined with low HDL or high LDL, increase CVD risk

Understanding cholesterol types, making lifestyle changes, and working with healthcare can lower heart disease risk for diabetes patients. This improves overall health.

Quit Smoking to Lower Your Risk of Heart Disease and Diabetes Complications

Smoking is a big risk for heart disease and diabetes. Quitting is a key step to boost your health. When you have diabetes, smoking and the condition both narrow your blood vessels, raising the risk of serious problems29. Stopping smoking can cut your chance of getting type 2 diabetes by 30โ€“40%29.

The International Diabetes Federation says 537 million people worldwide have diabetes, mostly type 229. Smoking messes with your body’s sugar control, leading to type 2 diabetes and more heart disease, kidney failure, and blindness29. In the U.S., smoking kills about 9,000 people each year from diabetes30.

The Benefits of Quitting Smoking

Stopping smoking brings big wins for your diabetes and heart health, like:

  • Less risk of heart attack, stroke, nerve damage, kidney disease, eye disease, and amputation
  • Better blood glucose, blood pressure, and cholesterol levels
  • Better blood circulation
  • Improved insulin effectiveness in lowering blood sugar, seen in just eight weeks30

Governments should push for policies to stop smoking and make public places smoke-free. This helps prevent chronic diseases29. Doctors are key in helping people with type 2 diabetes quit smoking29.

Resources to Help You Quit

Quitting smoking is tough, but you’re not alone. Many resources can help you quit, such as:

  1. National Quitline: Call 1-800-QUITNOW for support and advice
  2. Smokefree.gov: This website offers tips, tools, and resources to help you quit
  3. Your healthcare provider: Talk about quitting options like nicotine replacement therapy or prescription drugs
  4. Support groups: Join a group to meet others quitting smoking

Quitting smoking takes time and might not work right away. Don’t give up if you face challenges. Keep your eye on your progress and the benefits of quitting. With support and resources, you can quit smoking and better manage your diabetes and heart health.

Weight Management Strategies for Diabetes and Heart Health

Managing your weight is key if you have diabetes to lower heart disease risk and boost overall health. Losing 5% of your body weight can make a big difference for people with type 2 diabetes31. A big study showed that losing about 7% of body weight through diet and exercise cut the risk of getting diabetes by almost 60%32. The American Diabetes Association says losing 7% to 10% of your body weight can stop diabetes from getting worse32.

Getting to a healthy weight is about eating right and staying active. Eating foods with fewer calories is key for losing weight33. A prediabetes diet full of fiber can help keep diabetes risk factors like blood pressure and inflammation in check32. Foods with unsaturated fats, like olive oil and nuts, help keep your heart healthy. But, foods high in saturated fats should be eaten less32.

Being active for at least 150 minutes a week can help you lose weight and lower your blood sugar3233. Adding resistance exercises 2 to 3 times a week can make you stronger and more balanced32. Eating well and staying active together can lead to big weight loss, as seen in the DiRECT study31.

About 60% of people with type 1 diabetes and around 85% with type 2 diabetes are overweight or obese31.

Losing 15kg after being diagnosed with diabetes can help put it into remission, especially for those who are obese31. Eating fewer calories, under a doctor’s watch, can lead to significant weight loss31. Programs designed for weight loss can offer extra support and advice31.

The American Diabetes Association advises against quick-fix diets and suggests focusing on a healthy lifestyle for weight management32. Working with your healthcare team to make a personalized plan can lower your risk of heart disease and help manage your diabetes better.

Weight Loss Goal Health Benefits
5% of body weight Significant health benefits for individuals with type 2 diabetes
7% of body weight 60% reduced risk of developing diabetes
7-10% of body weight Prevention of diabetes progression in individuals with prediabetes
15kg (2 stone 5lbs) Increased chances of diabetes remission, particularly for individuals with obesity

Regular Check-Ups and Screenings for Diabetes and Heart Disease

Keeping up with your health is key when dealing with diabetes and heart issues. Regular check-ups and screenings give you important insights into your health. They help spot problems early. By working with your doctor, you can make a plan to keep an eye on your diabetes and heart health.

Recommended Tests and Screenings

Your doctor will suggest several tests and screenings during your check-ups. These are to check your diabetes and heart health. Some tests you might get include:

  • Blood pressure checks
  • Cholesterol tests
  • A1C tests to measure your average blood sugar levels over the past 2-3 months
  • Electrocardiograms (ECG or EKG) to evaluate your heart’s electrical activity
  • Echocardiograms to examine your heart’s structure and function
  • Exercise stress tests to assess how your heart responds to physical activity
  • CT scans to visualize your heart and blood vessels

Regular check-ups help catch diabetes early, lowering the risk of heart disease, stroke, kidney, and nerve damage34. Tests for type 2 diabetes include fasting plasma glucose, A1C testing, random plasma glucose testing, or an oral glucose tolerance test35.

Frequency of Check-Ups

How often you need check-ups depends on your age, health, and diabetes level. Generally:

  • People with diabetes should have an A1C test at least twice a year34
  • Annual cholesterol tests are recommended for individuals with diabetes
  • Regular blood pressure checks should be a part of your routine care
  • Patients aged 40 to 70 who are overweight or obese should be screened for type 2 diabetes, with abnormal results warranting referral for intensive behavioral counseling interventions focusing on physical activity and a healthy diet35

It’s important to work with your healthcare provider to find the best schedule for you. By being proactive and going to regular check-ups, you can manage your diabetes and heart health better. This reduces your risk of complications and improves your life quality. Early detection and management are crucial for staying healthy.

“An ounce of prevention is worth a pound of cure.” – Benjamin Franklin

For more info on diagnosing and treating diabetes, check out the Mayo Clinic website. It has lots of information and resources.

How to Reverse Heart Disease and Diabetes Through Lifestyle Changes

Making lifestyle changes is key to beating heart disease and diabetes. Research shows that big changes can make your heart work better in less than a month. This leads to a 90% drop in chest pains36.

Even if your heart arteries are very blocked, they can get less blocked in a year with these changes. And they can get even better after 5 years, unlike those who see their heart get worse36.

A big part of reversing diabetes and better heart health is eating right. This means eating less processed foods, sugar, and bad fats. And more fruits, veggies, whole grains, and lean proteins36.

Adding regular exercise like walking for half an hour a day or an hour three times a week helps too. Yoga, meditation, and lowering stress are also key36. Keeping a healthy weight, managing stress, and quitting smoking are also important.

Some say a strict vegetarian diet helps reverse heart disease. But others suggest finding a balanced diet that suits you best36. The goal is to find a way to eat that you can stick to. Working with your healthcare team and a diabetes educator can help make a plan that works for you. The more you eat better and live healthier, the better you’ll feel. This can make you more likely to keep up with the good changes36.

FAQ

What are the shared risk factors between diabetes and heart disease?

Diabetes and heart disease share common risk factors like obesity and high blood pressure. High cholesterol, lack of exercise, and an unhealthy diet also play a part. It’s key to manage these factors to prevent and control both conditions.

How does high blood sugar affect the heart?

High blood sugar in diabetes can damage blood vessels over time. It also increases inflammation and disrupts blood flow to the heart. This can lead to heart disease, heart attack, and stroke.

What lifestyle changes can help manage diabetes and protect heart health?

Important changes include eating healthy, staying active, and keeping a healthy weight. Getting enough sleep, managing stress, and quitting smoking are also key. These actions help control blood sugar, lower blood pressure and cholesterol, and reduce heart disease risk.

What foods should be included in a diet for managing diabetes and heart disease?

Include fresh fruits, vegetables, low-fat dairy, whole grains, and legumes in your diet. Also, eat healthy fats like olive oil, avocados, nuts, and seeds. Choose lean proteins such as skinless chicken, fish, lentils, and eggs.

How much physical activity is recommended for people with diabetes?

Aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity each week. Include full-body muscle-strengthening activities at least 2 days a week. Examples are brisk walking, dancing, cycling, swimming, and weightlifting.

What medications can help reduce the risk of heart disease in people with diabetes?

Newer diabetes drugs like sodium-glucose cotransporter 2 inhibitors and glucagon-like peptide 1 receptor agonists have shown to lower heart disease and stroke risk. Doctors might also suggest aspirin, blood pressure-lowering drugs, and statins for heart health.

Why is quitting smoking especially important for people with diabetes?

Quitting smoking is vital for diabetes patients because smoking and diabetes both narrow blood vessels. Quitting cuts the risk of heart attack, stroke, nerve damage, kidney disease, eye disease, and amputation. It also improves blood glucose, blood pressure, and cholesterol levels.

What tests and screenings are recommended for managing diabetes and heart health?

Regular check-ups and screenings are key. This includes A1C tests twice a year, annual cholesterol tests, and regular blood pressure checks. Other tests might be needed, like electrocardiograms, echocardiograms, exercise stress tests, and CT scans, based on your health.

Can heart disease and diabetes be reversed through lifestyle changes?

Yes, lifestyle changes are crucial for reversing heart disease and diabetes. Eating a healthy diet, staying active, maintaining a healthy weight, managing stress, and quitting smoking can greatly improve your health. Working with your healthcare team can help you create a plan to reverse these conditions.

Source Links

  1. https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/heart-disease-stroke
  2. https://www.medicalnewstoday.com/articles/diabetes-heart-disease-connection
  3. https://www.cdc.gov/diabetes/diabetes-complications/diabetes-and-your-heart.html
  4. https://www.ncbi.nlm.nih.gov/books/NBK597416/
  5. https://www.healthline.com/health/type-2-diabetes/understanding-cv-disease-diabetes
  6. https://www.diabetes.org.uk/guide-to-diabetes/complications/cardiovascular_disease
  7. https://www.webmd.com/diabetes/heart-blood-disease
  8. https://www.hopkinsmedicine.org/health/conditions-and-diseases/diabetes/diabetes-and-heart-disease
  9. https://www.webmd.com/diabetes/diabetes-lifestyle-tips
  10. https://www.abbott.com/corpnewsroom/diabetes-care/diabetes-and-heart-disease-how-to-manage-your-risk.html
  11. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502
  12. https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-diet/art-20044295
  13. https://www.ncbi.nlm.nih.gov/books/NBK279012/
  14. https://www.rupahealth.com/post/the-role-of-physical-activity-and-exercise-in-promoting-heart-health-including-the-use-of-alternative-exercise-modalities-such-as-tai-chi-and-qigong
  15. https://www.ncbi.nlm.nih.gov/books/NBK585052/
  16. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-heart
  17. https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2171
  18. https://www.webmd.com/diabetes/managing-stress
  19. https://www.hopkinsmedicine.org/health/wellness-and-prevention/risk-factors-for-heart-disease-dont-underestimate-stress
  20. https://www.ncbi.nlm.nih.gov/books/NBK279506/
  21. https://utswmed.org/medblog/sglt2-inhibitors-heart-failure-diabetes/
  22. https://www.mountsinai.org/about/newsroom/2020/diabetes-drug-can-treat-and-reverse-heart-failure-and-reduce-hospitalizations-pr
  23. https://www.hopkinsmedicine.org/health/conditions-and-diseases/diabetes/diabetes-and-high-blood-pressure
  24. https://www.cdc.gov/high-blood-pressure/living-with/index.html
  25. https://www.diabetes.org.uk/guide-to-diabetes/managing-your-diabetes/blood-pressure
  26. https://www.heart.org/en/health-topics/diabetes/diabetes-complications-and-risks/cholesterol-abnormalities–diabetes
  27. https://www.webmd.com/diabetes/cholesterol-tests
  28. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/managing-other-medical-conditions/cholesterol-and-diabetes
  29. https://www.who.int/news/item/14-11-2023-quitting-smoking-cuts-your-risk-of-developing-type-2-diabetes-by-30-40
  30. https://www.fda.gov/tobacco-products/health-effects-tobacco-use/how-smoking-can-increase-risk-and-affect-diabetes
  31. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/whats-your-healthy-weight/lose-weight
  32. https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639
  33. https://www.emoryhealthcare.org/stories/wellness/5-ways-to-reduce-or-even-reverse-diabetes
  34. https://www.carearc.org/latest-news-posts/early-diabetes-detection-why-regular-health-check-ups-matter
  35. https://www.aafp.org/pubs/afp/issues/2016/0115/p103.html
  36. https://www.webmd.com/heart-disease/features/can-you-reverse-heart-disease
Skip to content