Health Tip: Ward Off Type 3 Diabetes in 3 Simple Steps
Diabetes is a serious, chronic disease. In fact, two out of three people with diabetes will die from cardiovascular-related episodes, such as a heart attack or stroke. New research shows insulin resistance (from eating too many carbs and sugar and not enough fat) is one of the major factors that starts the brain-damage cascade, which robs the memory of over half the people in their 80s, leading to a diagnosis of Alzheimer’s disease.
Type 1 diabetes is a result of the immune system destroying insulin-producing cells. If insulin is not given for some time, blood sugar can rise to the point of causing diabetic ketoacidosis. This is a life-threatening condition that happens much more frequently in type 1. Type 2 diabetes is caused by diet and obesity where the body makes insulin, but the body’s cells are resistant to it. Type 4 diabetes is associated with older age, rather than weight gain. There is even a Type 1.5 that refers to a latent autoimmune diabetes diagnosed in adults.
Scientists now call Alzheimer’s disease “Type 3 diabetes.” … More recent studies show people with diabetes have a four-fold risk for developing Alzheimer’s. People with pre-diabetes or metabolic syndrome have an increased risk for having pre-dementia or mild cognitive impairment (MCI).Feb 12, 2016
Dementia actually begins when you’re younger and takes decades to develop and worsen. So you can impact your brain through your diet and heal your body. Cognitive decline and memory loss can be prevented and even reversed. The underlying causes of Alzheimer’s disease begin with too much sugar on the brain. The cycle starts when we over-consume sugar and don’t eat enough fat, which leads to a coined term as diabesity. Diabesity leads to inflammation, which creates a vicious cycle that wreaks havoc on your brain.
Balance Your Blood Sugar Levels
To prevent or reverse the damage, you must control your insulin and balance your blood sugar levels, which will allow you to overcome inflammation and balance your mood, help your focus, help boost your energy level, and prevent all of the age-related brain diseases including Alzheimer’s. You can achieve this by taking out the bad stuff (refined carbs, sugar, alcohol, caffeine, processed foods, dairy, and inflammatory, omega-6 rich oils such as vegetable and seed oils) and putting in the good stuff (healthy fats like avocados, walnuts, almonds and cashews, grass-fed meats, pastured chicken and eggs, olive and coconut oil). At least 75% of your plate, by volume, should be filled with colorful plant foods. These colorful super-foods are loaded with brain-boosting stuff like phytonutrients.
Eat Healthy Fats
Foods with good fats include omega 3 fats in wild fatty fish, as well as coconut oil, extra-virgin olive oil, avocados, whole eggs, nuts, and seeds. Plan on having fish twice a week and try to incorporate other healthy fats in new ways. Some people love fatty coffee (coffee with either butter, coconut oil or MCTs added). Add a dash of extra virgin olive oil to your avocados and salads. Avocados are about 77% fat, a great source of fiber and are among the best sources of potassium in the diet.
This doesn’t mean you have to hit the gym every day and become a bodybuilder, it means that even a 30-minute walk can help. Then you can incorporate high-intensity interval training or weight lifting on other days. Studies show physical activity can prevent and even slow down the progression of cognitive decline and brain diseases like dementia. More importantly, it reduces inflammation, improves mood, balances neurotransmitter function, and increases neuroplasticity and neurogenesis.
Just these 3 strategies go a long way by giving your brain a chance to heal, recover, and experience fewer memory problems. Even if you aren’t suffering from cognitive decline, you should take these steps because they can help you prevent the aging of your brain and help you achieve lifelong health.