Benefits of Better Eating Habits and Supplements

Benefits of Better Eating Habits and Supplements
By Rod Hammons

What is the biggest epidemic in America? The source is the food we put in our mouths.

It’s already impacted some 85 to 100 million American adults.

Medical professionals refer to the condition as:

• metabolic syndrome,
• Syndrome X, or insulin-resistance syndrome - or,
• increasingly, prediabetes.

If you have it and don't take steps to manage the epidemic, you're on the fast track to full-blown diabetes and a constellation of other health problems.

Warning Sign

"You can conduct a self assessment - a pot belly - all by yourself, standing in front of a mirror. The bigger your belly, the worse off you probably are," according to Fred Pescatore, M.D., a New York City nutritionally oriented physician.

In addition to abdominal obesity, the other key signs of prediabetes are:

• high blood pressure, high levels of triglyceride (a type of blood fat),
• low levels of the "good" high-density lipoprotein (HDL) cholesterol, and high levels of either blood sugar or insulin.

High insulin levels point to insulin resistance, a characteristic of glucose intolerance, that hamstrings the body's ability to properly use the hormone to burn sugars and carbohydrates.

For example, take Richard, East Coast business executive, who was [December 2005] 50 pounds overweight, his blood pressure was inching up, and his blood fats were skyrocketing. He turned to Pescatore, who coached him on better eating habits and recommended several nutritional supplements. Six months later, Richard had lost 40 pounds, and his blood fats and blood pressure were normal.

"Most of the signs and symptoms of metabolic syndrome will correct themselves just with changes in the diet," per Pescatore. He can speak with authority as he was a chubby Italian kid before he realized how contemporary American eating habits pack on the pounds and sabotage people's health.

"Metabolic syndrome results from eating too many sugars and simple carbohydrates, including fruit juice and soft drinks," he says. "Look at the typical fast-food meal, with simple carbs in the bun, unhealthy fats in the fries, and sugars in the soft drinks. It all boils down to unnutrition."

What exactly happens? Sugary foods and refined carbohydrates - think candy bars, desserts, bread, pizza, pasta, and soft drinks — are rapidly broken down by the body, leading to a surge in blood sugar levels, followed by a rush of insulin. Insulin helps cells burn blood sugar for energy. But after years of dealing with high insulin levels, the body becomes resistant to it. That's when both blood sugar and insulin levels stay elevated, leading to a diagnosis of diabetes.

But eating too many sugars and refined carbs also does a number on the liver, which regulates blood sugar in tandem with the pancreas (which makes insulin). "The liver itself can become insulin resistant," says Frank Shallenberger, M.D. "At this point, the liver becomes fatty, liver function decreases, and it has trouble regulating blood sugar levels."

Shallenberger, who practices alternative and integrative medicine in Carson City, Nevada, criticizes the American Diabetes Association's dietary recommendations for including far too many carbohydrates. "We actually do better using healthy fats instead of carbs for energy."

You can reverse your risk of prediabetes by focusing on your eating habits, supplements, and physical activity.

Eating Habits

Loren Cordain, Ph.D., an expert on Paleolithic diets, believes that prediabetes results from a collision between ancient genes and modern refined foods. "The average American eats around 150 pounds of refined sugars and 400 pounds of refined carbohydrates each year," he says. "These foods did not exist during most of our time on Earth. Our genes don't know how to deal with them.

Cordain recommends adopting a modern version of the ancient Paleolithic diet, with an emphasis on fresh broiled fish, baked chicken, and such high-fiber vegetables as salads, broccoli, and cauliflower. Small amounts of olive oil and complex carbs, such as yams, are okay.

"Protein stabilizes blood sugar levels, and so do high-fiber veggies," says Cordain. "Vegetarians can be in a bind, because they tend to eat too many carb-rich grains, and legumes are fairly high in carbs."

Liberally using vinegar, such as in homemade balsamic vinegar and olive oil salad dressings, lowers blood sugar and insulin levels, as well as curb appetite, says Carol Johnston, Ph.D., a professor and researcher at Arizona State University, near Phoenix. Cinnamon, which is easy to sprinkle on non-starchy fruit, such as raspberries and blueberries, can also lower blood sugar levels, according to a U.S. Department of Agriculture study.

Supplements

Several supplements help improve insulin sensitivity (the opposite of insulin resistance), enabling the body to use less insulin to efficiently control blood sugar levels.

* Alpha-lipoic acid. Promotes nutritional support for healthy glucose metabolism. German doctors have used this antioxidant for decades to treat diabetic nerve disease and improve insulin function. It might also help reduce appetite.

* Banaba: Banaba is a medicinal plant that grows in India, Southeast Asia and the Philippines. The effects of Banaba Leaf extract induces glucose transport from the blood into body cells.

* Chromium. This essential mineral helps insulin control blood sugar levels, and studies have found that it can significantly improve glucose tolerance. It is especially helpful when glucose intolerance is associated with overeating and depression.

* SALACIA OBLONGA: This herb is used to support healthy blood glucose levels in adults.*

* CINNAMON CASSIA: Cinnamon has been shown to stimulate glucose uptake and glycogen synthesis.*

* GYMNEMA SYLVESTRE: A plant native to the tropical forests of India, Gymnema Sylvestre has been recognized for its ability to increase cell permeability. In addition, the chewing of the leaves of this inauspicious plant can render one’s taste buds neutral of anything sweet. Hence the reason Ayurvedic practitioners refer to it as the “sugar buster”.*

* FENUGREEK SEED: Fenugreek is a food and a spice commonly eaten in many parts of the world, and has been used for centuries by practitioners of Ayurvedic Herbal Medicine in India and in Traditional Chinese Medicine.

Physical Activity

Prediabetes and related blood-sugar disorders often sap people of their energy levels, a consequence of high or erratic blood sugar levels. But physical activity can generate more energy.

"Exercise reverses insulin resistance, even when it doesn't lead to weight loss," says Scott Isaacs, M.D., of the Intelligent Health Center, Atlanta. "It builds muscle, lowers triglyceride levels, and boosts HDL levels."

"Think in terms of physical activity, not exercise," adds Isaacs. "You don't have to run a marathon. I encourage out-of-shape patients to start with a five-minute daily walk, increasing it each week by one minute. I want them to eventually walk 45 minutes a day, five or six days a week

DEPSYL contains the seven ingredients mentioned above.

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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When money is tight don’t sacrifice nutrition

Eating well is your first defense against disease, but when the economy sours and money is tight, most individuals look to cut corners. Before you cut costs on your next supermarket trip, Dr. Andrew Weil, renowned author and director of the Arizona Center for Integrative Medicine at The University of Arizona Health Sciences Center, wants you to take a look at what you might be trimming.

“So often, people sacrifice nutrition to save money,” Weil said. “Unfortunately, the best ‘bargains’ in grocery stores are often on food that carry the least nutritional value such as sodas, cookies, refined cereals, refined breads and pastas, processed meats, high-fructose laden juices and convenience desserts. Supermarket promotions cause consumers to gravitate to them. But while a diet made up of such foods may help trim your grocery bill, it could end up costing you big bucks in the long term.”

High cholesterol, high sugar and high sodium diets, research shows, are clearly associated with chronic diseases such as heart disease, cancer, diabetes and even Alzheimer’s. According to the Centers for Disease Control and Prevention, in 2005, 133 million Americans, nearly 50 percent of the population, were living with at least one chronic condition. Moreover, chronic disease accounts for 70 percent of all deaths in the United States. Of the nation’s $2 trillion cost for medical care, chronic disease eats up more than 75 percent.

Diabetes alone racks up direct and indirect costs of $174 billion a year. Obesity costs in 2000 were nearly $117 billion in 2000, the CDC notes. Heart disease and stroke were projected to cost $448 billion in 2008. If you think major diseases such as these don’t concern you, and those candies and sodas aren’t a big problem, sink your teeth into this statistic: nearly $98.6 billion is spent on dental services each year.

Still, nutritious, whole food can be more expensive than the give-away, utritionally vacant foods. Vitamin and mineral rich foods don’t appear in the bargain aisle. Still you can make wise choices and still save money. Here’s why:

When you eat nutrient-rich foods, your body is more satisfied than when eating refined foods, so you’ll eat less. Moreover, money spent on nutrition is money you won’t need to spend on medications and doctor bills down the road.

During these difficult times, when people are losing their jobs and health insurance, healthy eating could be the first-line defense against economic defeat. The strong survive, and you cannot be strong with an undernourished body.

So eschew the convenient, sugary, fat-laden foods that are on sale. Instead, choose nutrient-rich foods and cook from scratch. You will immediately be ahead of the game nutritionally because you control the amount of sugar, salt and fat in the dishes.

For more information visit www.nutritionandhealthconf.org.

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