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How To Lose Weight And Prevent Diabetes In 6 Minutes A Week

How to lose weight and prevent diabetes in 6 minutes a week

How to lose weight and prevent diabetes in 6 minutes a week

I believe regular movement and exercise is essential to health. As Stephan Guyenet pointed out in a recent blog post, our paleolithic ancestors had a different word for exercise: “life“. They naturally spent a lot of time outdoors in the sun, walking, hunting, gathering, and performing various other physically-oriented tasks. They had no concept of this as “exercise” or “working out”. It was just life.
But while exercise contributes to health in several different ways, it’s not very effective for weight loss. Or, more specifically, I should say that low-intensity, “cardio” – which is how most people exercise – is not effective for weight loss.
Why cardio doesn’t work
How could this be? There are three main reasons:
caloric burn during exercise is generally small;
people who exercise more also tend to eat more (which negates the weight regulating effect of exercise); and,
increasing specific periods of exercise may cause people to become more sedentary otherwise.
In an example of the first reason, a study following women over a one-year period found that in order to lose one kilogram (2.2 pounds) of fat, they had to exercise for an average of 77 hours. That’s a lot of time on the treadmill just to lose 2 pounds!
In an example of the second reason, a study found that people who exercise tend to eat more afterwards, and that they tend to crave high-calorie foods. The title of this study says it all: “Acute compensatory eating following exercise is associated with implicit hedonic wanting for food.” I love it when researchers have a sense of humor. Continue reading

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Omega-6 could lower type 2 diabetes risk by 35 percent

Omega-6 could lower type 2 diabetes risk by 35 percent

Eating a diet rich in omega-6 polyunsaturated fatty acids could reduce the risk of type 2 diabetes by more than a third, a new review concludes.
From an analysis of almost 40,000 adults across 20 studies, researchers found that people who had higher blood levels of linoleic acid — a main form of omega-6 — were less likely to develop type 2 diabetes than those with lower levels of the fatty acid.
Study co-author Dr. Jason Wu, of the George Institute for Global Health in Australia, and colleagues recently reported their findings in The Lancet Diabetes & Endocrinology.
Type 2 diabetes occurs when the body is no longer able to effectively use insulin — the hormone that regulates blood glucose — or when the pancreas does not produce enough insulin. As a result, blood glucose levels become too high.
According to the Centers for Disease Control and Prevention (CDC), around 30.3 million people in the United States have diabetes, and the majority of cases are type 2.
Following a healthful diet is deemed one of the best ways to prevent type 2 diabetes.
Polyunsaturated fats (PUFAs) such as omega-3 and omega-6 should form a part of a healthful diet, albeit in moderation. The new review, however, suggests that we might want to consider increasing our intake of omega-6 to protect against type 2 diabetes.
Omega-6: A help or hindrance?
Omega-6 fatty acids are considered to be essential for health; not only do they aid brain function, but they also play an important role in skin and hair growth, and they help to regulate metabolism and support bone health.
However, since the body is Continue reading

Diabetes can lead to hypoglycaemia - know the symptoms and act promptly

Diabetes can lead to hypoglycaemia - know the symptoms and act promptly

By Dr V Mohan
Among the various complications arising out of diabetes, the country sees more than 1 million cases per year of severe 'hypoglycaemia' commonly known as 'low blood sugar'. Ill-managed diabetes is the primary cause of this complication that can be identified by the following symptoms: confusion, heart palpitations, shakiness and anxiety. A sweet snack comes in handy for its quick management.
When the blood glucose levels fall, the body usually puts out the above signs and symptoms that one is running low on energy and needs a sugary snack. It is very important that a 'hypo' episode is treated quickly. If it is left untreated, the blood glucose level continues to fall and the person could become unconscious or can have a convulsion (fit) associated with low blood sugar levels. In severe circumstances, hypoglycaemia can be (albeit rarely) fatal.
Hypoglycaemia is defined as blood glucose levels below 70 mg/dl with symptoms and below 60 mg/dl even without symptoms. The common symptoms of hypoglycaemia include weakness, drowsiness, confusion, hunger, dizziness or light-headedness, sleepiness, paleness, headache, irritability, trembling, nervousness, sweating, rapid heartbeat, and a cold, clammy feeling.
According to the Hypoglycaemia Assessment Tool (HAT) study, the incidence of hypoglycaemia is considerable across the world and people with type 2 diabetes may experience up to 19 episodes in a single year. It is suggested that hypoglycaemia is an underestimated cause for death and cardiovascular disease in people with diabetes but few studies have been conducted in Continue reading

Cancer, diabetes and heart disease diet: Is THIS the healthiest way to eat your eggs?

Cancer, diabetes and heart disease diet: Is THIS the healthiest way to eat your eggs?

Heart disease, cancer and diabetes risk could be cut by losing weight
Risk reduced by avoiding inflammatory foods
Eggs are the most nutritious foods you can eat
Poached and hard boiled eggs had the fewest calories
Heart disease, cancer and diabetes risk could be reduced by maintaining a healthy weight and reducing inflammation - and eating enough eggs in your diet could be the key.
Despite being vilified in past decades as a cholesterol and salmonella risk, they are now a go-to brunch option thanks to their range of health benefits.
Rob Hobson, Healthspan’s head of nutrition and author of The Detox Kitchen Bible, pointed out that eggs are one of the most nutritious foods you can eat.
“As well as being rich in protein, they are one of the only foods to contain vitamin D, and are a source of nearly every vitamin and mineral you need,” he explained.
“Additionally, eggs contain the antioxidants choline and beta carotene which both reduce damage caused by free radicals and help to lower inflammation in the body.”
If you are watching your weight, poaching and hard boiling are going to contain fewer calories and fat compared to scrambled or fried
From poached to hard boiled and scrambled to fried, what form are eggs best consumed in?
“They are great served any which way,” explained Hobson.
“But if you are watching your weight, poaching and hard boiling are going to contain fewer calories and fat compared to scrambled or fried which are often cooked using oils, butter and cream.”
Jeraldine Curran, The Food Nutritionist (thefoodnutritionist.co.uk), also suggested c Continue reading

Mayo Clinic Minute: Is Alzheimer’s Type 3 diabetes?

Mayo Clinic Minute: Is Alzheimer’s Type 3 diabetes?

Are some cases of Alzheimer's disease triggered by a form of diabetes in the brain? Perhaps they are, according to researchers. Mayo Clinic's campuses in Rochester, Minnesota, and Jacksonville, Florida, recently participated in a multi-institution clinical study, testing whether a new insulin nasal spray can improve Alzheimer’s symptoms.
“This study has furthered our understanding of the gene that is the strongest genetic risk factor known for Alzheimer’s disease,” says Dr. Guojun Bu, a Mayo Clinic neuroscientist. "About 20 percent of the human population carries this riskier form of [the gene] APOE, called the E4," says Dr. Bu. It's believed that more than 50 percent of Alzheimer’s cases can be linked to APOE4, according to the study, which was published in Neuron.
Watch: The Mayo Clinic Minute
Journalists: A broadcast-quality video pkg (1:00) is in the downloads. Read the script.
It's an accepted fact that people with Type 2 diabetes have a higher risk of Alzheimer's disease. One reason may be reduced blood flow to the brain because of damaged blood vessels, Dr. Bu explains. "And, therefore, the supply of essential nutrients to the brain is also impaired."
Dr. Bu has found genetics may also be to blame. A variant of the so-called Alzheimer’s gene, APOE4, seems to interfere with brain cells' ability to use insulin, which may eventually cause the cells to starve and die. Unofficially, it's called Type 3 diabetes. "What it refers [to] is that their brain's insulin utilization or signaling is not functioning. Their risk of developing Alzheimer’s disease is about Continue reading

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