By Dr. Michael Roizen
Q: I’ve kind 2 diabetes and am struggling to maintain my A1cs beneath 7%. I train, eat pretty sensibly, and take my medicines. What else can I strive? — Elsie R., Weehawken, New Jersey A: Successfully controlling or reversing kind 2 diabetes will be tough, however it’s doable and aiming for an A1c of 6.5% is a superb aim. Weight-reduction plan, in fact, issues so much – and eliminating extremely processed meals is step one. Subsequent, enhance your consumption of fruits, greens, and complete grains to 100%. Just a few cups of espresso a day additionally helps. Every day bodily exercise, alongside along with your remedy, can be important. Plus, there are artistic approaches you possibly can take that would make all of the distinction.
In keeping with a research from the Keck College of Medication at USC, mind-body practices like meditation, Qigong, yoga, and mindfulness-based stress discount assist management blood sugar. Yoga, for instance, lowered A1cs by 1% – and whereas that will not sound like a lot, metformin, the commonest drug taken for kind 1 diabetes, lowers A1cs by 1.1% in imply. And, extra yoga, extra discount. So add it and/or one other mind-body follow to your weekly routine.
One other sudden methodology: Fight loneliness. A research discovered that loneliness doubles the chance of growing diabetes, presumably as a result of related sedentary habits and dietary consolation, despair, insomnia and excessive ranges of the stress hormone cortisol, which promotes insulin resistance. Regardless of the trigger, the identical triggers might persist after analysis, worsening outcomes. I counsel making an attempt to extend connections with family and friends, volunteering at a neighborhood charity, becoming a member of a pastime membership, and/or taking yoga courses.
One other tip. A four-year research checked out three teams of individuals with kind 2 diabetes taking metformin plus the insulin-stimulating sitagliptin, liraglutide or glimepiride and a fourth group taking metformin and insulin glargine U -100 long-acting. Insulin glargine and liraglutide had been one of the best of 4 medication. Ask your physician if remedy modifications is likely to be helpful for you.
*** Q: I wish to enhance my good HDL ldl cholesterol. I lowered awful LDL – with a statin. What do you counsel? — Frank J., Iowa Metropolis, Iowa A: HDL is a posh blood fats that happens in a household of particles containing lipids, ldl cholesterol, and proteins known as apolipoproteins. These varied HDL particles do various things: some take away LDL from blood and vessel partitions and transport them to the liver for speedy exit from the physique. Different types of HDL pay no consideration to LDL, and a few even switch ldl cholesterol the mistaken means — into LDL particles. This is the reason everybody focuses on lowering LDL and apolipoprotein B, as an alternative of accelerating HDL. (Statins taken to decrease LDL and apolipoprotein B do little to enhance HDL.)
So what causes low HDL ranges? Beta-blockers, anabolic steroids, progestins, and benzodiazepines, comparable to Valium and Xanax, can depress them. The identical goes for being chubby and smoking. Thankfully, there are a number of life-style selections, along with quitting smoking and sustaining a wholesome weight, that elevate HDL to coronary heart ranges. Strive these three.
In keeping with a research revealed within the American Journal of Scientific Diet, a weight loss plan low in carbohydrates (lower than 50 grams per day), excessive in unsaturated fat and low in saturated fat will increase HDL twice as a lot as a weight loss plan excessive in carbohydrates . Fifty grams of carbs equals 4 cups of cherry tomatoes, two giant zucchini and three giant crimson peppers or a bowl of plain rolled oats and two slices of complete wheat bread.
– Additional virgin olive oil can be an HDL booster in line with a 2006 research within the Annals of Inner Medication. And purple meals comparable to eggplants, black plums, black and crimson grapes, black beans, radishes comprise highly effective antioxidants known as anthocyanins of their colour pigment which may enhance HDL.
— Power coaching, excessive depth interval coaching and aerobics are additionally helpful. (Finest is to do every one over the course of every week and hold going).
Well being pioneer Michael Roizen, MD, is director emeritus of wellness on the Cleveland Clinic and writer of 4 New York Occasions #1 bestselling books. His subsequent ebook is “The Nice Age Reboot: Cracking the Longevity Code for a Youthful Tomorrow”. Do you could have a subject that Dr. Mike ought to handle in a future column? In that case, please e-mail questions@Nice-AgeReboot.com.