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Drinking This Fermented Fruit Juice May Reduce Your Risk of Obesity and Other Diseases

11/7/2017

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​Apple cider vinegar (ACV) has received a lot of attention over the past decade or so.  This funny tasting liquid is a type of vinegar made from cider or apple and has a pale to medium amber color.  Vinegar has been used for centuries for a multitude of household and cooking purposes.  

The process of making vinegar requires two steps.  The first step exposes crushed apples or apple cider to yeast, which ferment the sugars and turn them into alcohol.  During the second step, bacteria are added to the solution of alcohol.  The bacteria continue to ferment the alcohol and turn it into acetic acid.  Acetic acid is the main compound in vinegar. Acetic acid is the formal, chemical name for the component in vinegar that gives it the characteristically sour taste and health benefits.  It is a compound that gives a sour taste to vinegar as well as pickles and sourdough bread.

Organic, unfiltered apple cider vinegar also contains "mother," strands of proteins, enzymes and healthy bacteria that give it a murky appearance. Apple cider vinegar only contains about 3 calories per tablespoon.  Good quality apple cider vinegar also contains some amino acids and antioxidants. There have been many claims of the health benefits of apple cider vinegar, from weight loss, to helping to prevent complications from diabetes.  A study from Japan showed that the acetic acid in vinegar may help control blood pressure and fat accumulation.

A recent study from the Journal of Medicinal Foods caught my attention. This study demonstrates that apple cider vinegar 
can be beneficial for the suppression of obesity-induced oxidative stress in rats fed a high fat diet.  !CAUTION I'm about to get really nerdy!  Rats fed a high fat diet have been shown to have a reduction in the antioxidant enzyme activities and vitamin E level, and enhanced lipid peroxidation. In this study, the anti-oxidant effects of apple cider vinegar, helped reduce the risk of obesity-associated diseases, also called metabolic syndrome, like high blood pressure, high cholesterol and glucose intolerance.  

The study used a daily dosage of Apple Cider Vinegar (ACV) which was given to rats to see how it would affect cardiovascular risk factor associated with obesity in high-fat diet induced high cholesterol.  Obese rats showed increased serum total cholesterol, triglyceride, low-density lipoprotein-cholesterol (LDL), very low density lipoprotein (VLDL) and atherogenic index after 6 and 9 weeks of being fed a high fat diet. Importantly, ACV significantly improved all of these parameters.  Oxidative stress developed after 6 weeks of a high fat diet, was significantly reduced by daily doses of ACV. Oral administration of ACV normalized various biochemical and metabolic changes.    

In addition to helping with obesity related conditions, ACV has also been shown to have anti-bacterial and anti-fungal properties, promote a healthy digestive system and help strengthen your immune system.  I recommend drinking 1 teaspoon to 1 tablespoon two or three times daily for the full health benefits.  For daily consumption, I recommend Bragg organic, raw unfiltered ACV.  You can also get the same benefits from these delicious apple cider vinegar gummies from goli nutrition.  I recommend these especially for those that cannot tolerate the taste of apple cider vinegar.  These gummies are yummy like candy, gluten free, vegan and organic.  2 Gummies=1 shot of ACV.  Additionally, they are packed with powerful antioxidants and infused with superfoods.  With the mother. 
 Get your bottle of ACV gummies today by Clicking Here.  Promo Code: drsuzheals.  



Dr. Suz Heals may receive a portion of sales from products purchased from this article.

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Part III   Reversing Prediabetes

5/30/2016

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Photo Credit: BonnieHenderson from Morguefile.com
A major health concern worldwide is the continued increase of people with prediabetes and diabetes. There are estimates of more than 470 million people developing prediabetes by the year 2030, and each year 5-10 percent of people with prediabetes will progress to diabetes mellitus.  With proper detection and treatment of prediabetes the onset of diabetes can be delayed and even prevented.  ​

Prediabetes can be reversed with the proper nutrition, weight loss, exercise and healthy lifestyle as we have discussed in previous posts.  Additional factors in reversing prediabetes are prescription medications, supplements and meditation.  

Metformin
Metformin is the primary prescription medication recommended for treatment of prediabetes.  Metformin was recommended by the American Diabetes Association Standards of Medical Care in 2013 and is still recommended in the latest 2016 edition.  Check out the ADA 2016 recommendations and more information on preventing diabetes: 2016 ADA Recommendations.  
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The ADA suggests metformin therapy for prevention of type 2 diabetes should be considered in those with prediabetes, especially in those with BMI (Body Mass Index) >35, those aged <60 years, and women with prior gestational diabetes mellitus.  Additionally, metformin has been shown to be safe long-term as well as have secondary health benefits such as reductions in body mass index (BMI) and light density lipoprotein cholesterol (LDL) or bad cholesterol.   

Vitamin D
Some studies have suggested that vitamin D helps prevent the progression of prediabetes to diabetes, however, a recent study showed that vitamin D 20,000 IU per week for five years, did not prevent progression from prediabets to diabetes. This study came from the journal of clinical endocrinology.

The reasoning behind the importance of vitamin D supplementation originally came from studies such as those published by the Journal of Endocrinology from 1988.  These studies suggested that vitamin D deficiency in experimental animals leads to reduced insulin secretion which may be restored with vitamin D supplementation.  

​More recently, studies with vitamin D supplementation for improving glucose tolerance or prevention of Type II Diabetes, have not shown very positive results (Journal of Clinical Endocrinology Metabolism 2014).   One reason may be that the effect of vitamin D on glucose metabolism is small, and that the duration of the published studies where short term.

Because type II diabetes develops gradually over many years through a prediabetic stage, it is possible that an effect of vitamin D supplementation on prevention of type II diabetes may take years to become evident.  In short, if you do have a vitamin D deficiency it is important to discuss the best way to increase your level with your primary physician.  Vitamin D deficiency is detected in the blood and your physician can recommend the correct supplemental dosage based on your lab results.  

Vitamin K1

​Those with pre diabetes have blood sugar levels that are higher than normal but not yet high enough to be considered full onset diabetes.  Vitamin K1, also known as phylloquinone, has been shown to provide beneficial effects on blood sugar and insulin health in prediabetics.  

A 4 week study showed that those who took 1000mcg of vitamin K1 significantly increased insulin sensitivity and improved blood sugar control compared to the placebo group. Blood samples were studied to measure osteocalcin, a hormone that is thought to affect blood sugar health.  Osteocalcin is a protein hormone found in bone that depends on vitamin K1 for production.  Basically, by getting enough vitamin K1 in your diet, more osteocalcin can be produced in the body helping to release insulin from the pancreas and prevent diabetes.  Additionally, osteocalcin administration in mice has been shown to decrease fat pad mass and serum triglyceride levels.  

Foods that contain vitamin K1 include kale, spinach, mustard greens, collard greens, swiss chard, broccoli, brussel sprouts and asparagus just to name a few.  There are vitamin K supplements that are available as well.  Many of these include vitamin K1 and K2.  Vitamin K also helps support healthy bones and arteries.  

Meditation

The final section in this three part series on reversing prediabetes is about the benefits of meditation.  I recommend beginning with an easy 10 minutes per day.  There are easy to use meditation apps like Headspace and Stop, Breathe & Think that will help teach and guide you through the basics.  

Meditation will help you to relax and deal with stress in a new way.  At times, life stresses us all out! However, for those with prediabetes or diabetes, stress presents additional problems.  Stress can directly effect blood glucose levels.  Also, we are more likely to participate in behaviors that are unhealthy when we are stressed. We may tend to eat more high-carbohydrate foods like chips and cookies, or sit on the couch and watch TV instead of exercising. 
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Research studies suggest that regularly practicing meditation helps people reduce their response to stress by slowing heart rate, lowering blood pressure, reducing oxygen intake, and changing the brain waves to a more relaxed state. Controlling your response to stress is also likely to lower blood glucose levels. Regular meditation will help you think clearly before acting. You will be able to handle stress more easily and make better decisions.  

There are so many ways to get started meditating.  As I mentioned above, meditation apps are an easy and inexpensive way.  Also, youtube has several guided meditation videos.  Take a look at these youtube channels; The Honest Guys and Jason Stephenson.  Take an extra 10 minutes or so out of your day to focus on yourself, it is well worth it!

Cheers to your health!






The Dolce Whey at Onnit.com!
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    Author
    Dr. Suzanne Fuchs has a passion for nutrition, health and fitness.  She aims to connect the dots between our overall health and the substances that go into our bodies on a daily basis by using only evidence based medicine, science and expert advice.    
    Dr. Suzanne Fuchs currently practices concierge foot and ankle medicine and surgery in Palm Beach and Palm Beach Gardens, Florida at LuxePodiatry™ 
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    If you have health concerns you should contact your physician for professional advice.

    Dr. Suz Heals.com has provided sources for information that is not directly provided by our own sources.

    Dr. Suz Heals.com  is intended to be used for educational and information purposes only. Dr. Suz Heals.com and its Editors do not advocate nutritional supplementation over proper medical advice or treatment and this sentiment will never be expressed through pages hosted under Dr. Suz Heals .com.  If using any pharmaceuticals or drugs given to you by a doctor or received with a prescription, you must consult with the doctor in question or an equally qualified Health Care Professional prior to using any nutritional supplementation. If undergoing medical therapies, then consult with your respective Therapist or Health Care Professional about possible interactions between your Treatment, any Pharmaceuticals or Drugs being given, and possible nutritional supplements or practices hosted on Dr. Suz Heals.com.  Dr. Suz Heals.com does not assume liability for any actions undertaken after visiting these pages, and does not assume liability if one misuses supplements. Dr. Suz Heals.com  and its Editors do not ensure that unforeseen side effects will not occur even at the proper dosages, and thereby does not assume liability for any side effects from supplements or practices hosted under the domain of Dr. Suz Heals.com.



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