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Nutrients for Blood Sugar Balancing_Final

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>> Hi there. It's great to see you again. Let's continue our conversation on blood sugar and its impact on hormonal health. In this lecture, we're going to talk about how specific nutrients can help balance blood sugar and how to test your own blood sugar using a glucose meter. Diet is one of the most important factors in blood sugar control, and it's the first place you should start with your clients. I want to start by saying that the body is designed to deal with small amounts of sugar. So it's not necessarily the sugar consumption that's the problem but the amount and type of sugar that's being consumed. Small amounts of natural sugars, regularly spaced out over the day, is usually fine for healthy people. Unfortunately, many people are eating way more than they should be. In fact, the average American adult consumes 22 teaspoons of sugar a day, and the average child, 32 teaspoons a day. And once the body's ability to handle the sugar becomes chronically overwhelmed, it can no longer handle even small amounts of sugar efficiently. This is often why people who over did it with sugar early in life experience issues and sensitivities with it later on in their adult years. The more gummed up a person's system becomes, the more inflammation develops throughout the body. In order to reverse insulin resistance, the recommended diet has to address the overeating of refined carbohydrates and sugars as well as the underlying inflammation. There have been a lot of recommendations for the diabetic diet. What we know now is that the diet that has traditionally been recommended by the American Diabetes Association in the past allows way too many carbohydrates, 65%. We now know that it's safer and more beneficial to follow a low carbohydrate diet in the range of 25% to 30%. For the purpose of balancing blood sugar, the best diets are the Mediterranean diet and the Paleo diet. Both of these have an emphasis on healthy fats, clean protein, wild-caught fish, and vegetables. The Mediterranean diet is based on the diet that was traditionally eaten in Italy, Spain, and Greece. It focuses on fish, chicken, olive oil, vegetables, fruit, whole grains, and moderate dairy, especially cheese. Red meat, sugar, and processed foods are limited. Red wine in reasonable amounts is also one of the features of the diet. For some of your clients, the Mediterranean diet may have too much grain or too much diary. So a good place for them to start would be with the Paleolithic diet and then they can experiment with adding in fruit, grains, and dairy as they notice improvements. Protein and fat are slow energy sources for the body. They have to go through the process of being broken down in order to be used. This causes a slower, more drawn out rise and fall in insulin levels, allowing the body time to use up the energy rather than having to store it immediately. Replacing carbohydrates with protein and fat helps the body to sort out its insulin issues and become more insulin responsive. Omega-3 fatty acids which are found abundantly in oily fish, walnuts, eggs, and flaxseed have been shown to be helpful in keeping blood sugar well managed by helping to reduce both inflammation and obesity. Eating a gluten-free diet is highly recommended for initial treatment of insulin resistance since, as we previously mentioned, intestinal inflammation interferes with insulin sensitivity. One of the biggest factors in the rise in insulin resistance is sugar and fructose-sweetened beverages. However, I bet you didn't know that diet sodas and other artificially-sweetened beverages also contribute to insulin malfunctioning, they interfere with sugar storage in the liver causing fatty liver. Nonalcoholic fatty liver disease is a major symptom of metabolic syndrome. This information can be a big eye-opener for many of your clients who may have always believed diet soda helps with weight loss. Of course, this has never been proven to be true. This is also valuable information to clients who may not drink soda but consume other sugary beverages thinking they're choosing healthier options. A big source of hidden sugar is in the so-called "healthy" vegetable juices produced by major manufacturers. They add fruit juice to make them sweeter and taste better. This is very different from a cold-pressed juice that's made straight from fruits and veggies with no added sugar. It's super important that your clients who seek to stabilize their blood sugar read all labels and watch out for that hidden sugar. Their best bet will always be a perishable juice that is mostly or completely vegetables without added fruit juice. Diet is important for blood sugar management, but understandably, it can be difficult for your clients to make these dietary modifications. Those who struggle will be happy to hear that there are some supplements they can take that help them manage their blood sugar with less effort. The supplements that are helpful for blood sugar management include magnesium, berberine, chromium, inulin or fiber, curcumin, vitamin D, and cinnamon. Before we get into these supplements in more detail, I want to remind you that your clients should always speak with their doctor or healthcare practitioner before beginning any supplement regimen. This is especially important for people who are on medications. You'll find that this list has some big players on it that everybody can benefit from taking every day such as magnesium, vitamin D, and curcumin. Cinnamon, berberine, chromium, and inulin are special players just for blood sugar management. Our recommendation is to guide your clients to start out with the magnesium and curcumin along with vitamin D if they're deficient. If blood sugar doesn't improve, they can add in cinnamon, then chromium, then berberine, and then inulin as needed. For maintenance, magnesium, vitamin D, and curcumin should be continued. We'd like to point out that vitamin D should only be taken if and when testing has shown that there's a deficiency because vitamin D in high levels can be toxic. Once vitamin D levels are stabilized through supplementation then your client can continue on a maintenance dose of 2,000 IU a day. Now with that said, let's look more closely at each of these seven supplements. Let's start with magnesium. People at risk for metabolic syndrome have low magnesium levels. Actually, it's likely that 90% of people have low magnesium levels. And that puts them at risk for metabolic syndrome. Magnesium also helps with those nasty sugar cravings that can spell disaster for your clients. The recommendation for treating and preventing metabolic syndrome is to supplement with 150 to 200 milligrams of magnesium 2 or 3 times per day. You will know they're taking enough when their stools become loose and then they can back off a bit. Next, we have berberine, which is a plant compound that shows promise in treating insulin sensitivity. Berberine which was first used in traditional Chinese medicine and Ayurveda appears to affect insulin sensitivity by decreasing the amount of inflammation produced by the fatty tissue. This helps to both prevent and treat insulin resistance. The recommended dose is 500 milligrams 3 times per day. Berberine should be used with caution in people who are taking other medications to treat diabetes. It also may cause problems with antibiotics and should be avoided in people taking them. Third is chromium which helps with both insulin sensitivity and weight loss. Recommending a chromium supplement to your clients may help them maintain lower post-meal blood sugars. It works two ways. It can help to improve insulin sensitivity and also helps with weight loss. Although the current recommended dose for women is 20 to 25 micrograms, improvements have been seen at a dose of 1,000 micrograms per day split into 2 or 3 doses. Chromium is available as chromium picolinate and chromium polynicotinate. Both are effective. There have been a few studies that show that the polynicotinate form is more easily absorbed, but the randomized trials were done with picolinate. Dealer's choice. It doesn't seem to matter much which you choose. Next is a specific fiber called inulin which can improve insulin sensitivity. Inulin is a fermentable carbohydrate that acts as a prebiotic, a plant fiber that helps to nourish the cells of the digestive tract and improve insulin sensitivity. One of the best sources is Jerusalem artichoke which, strangely enough, isn't even an artichoke and doesn't come from Jerusalem. Another good source is chicory root which New Orleans has known about and added to their coffee for years. Inulin usually comes in capsule or powder form. Start with 3 grams per day and slowly increase to 5 grams and then up to 10 grams as tolerated. Not everybody can take prebiotics, especially if they already have gut inflammation. It can result in uncomfortable gassiness and bloating. If your client experiences these symptoms, they should decrease the amount or stop taking it, and you should work on helping to improve their gut health first. The fifth supplement is curcumin, which is a potent anti-inflammatory that is often used in Indian cooking. Do you regularly drink turmeric tea or enjoy Indian food? Then you're also likely enjoying the benefits of curcumin. This is the active ingredient in the spice turmeric which is used frequently in Indian cooking. Curcumin is a very powerful anti-inflammatory that is highly revered in Ayurvedic medicine. Its effect on insulin is indirect as curcumin works by decreasing the inflammation in the muscle cells that cause insulin resistance. Curcumin is metabolized in the body very quickly. Many companies have come up with ways to slow it down so it can be more effective. These include combining it with other chemicals, which in the long run will probably not be the best thing. We recommend buying the curcumin combined with black pepper, sometimes called piperine on the label to make it seem more official since it's all natural and will help your clients absorb and use the curcumin more efficiently. It's recommended that your clients take 500 to 1,000 milligrams per day in divided doses. Next up is vitamin D. This vitamin is essential to good blood sugar management. It affects blood sugar in several ways. First and probably most importantly, it helps to control stress at the cellular level, keeping everything running smoothly and limiting inflammation. Another important role it plays though and one that your clients might really appreciate is that it helps to treat depression. As we talked about earlier, depression is a significant factor in metabolic syndrome. Your clients should get their vitamin D3 levels tested before beginning supplementation. If vitamin D levels are below 50 nanograms per milliliter, they can take 5,000 international units daily or 50,000 international units once a week to help keep their vitamin D levels in prime working order. They must retest within 60 to 90 days to determine if their vitamin D levels have improved. There is a chance of vitamin D toxicity, so it's very important that clients do not supplement if they have adequate vitamin D levels. If vitamin D levels are near or above 50, then they can supplement with a maintenance dose of 2,000 international units a day. Finally, we have cinnamon which is a potent blood sugar balancer. Cinnamon has a lot of benefits for metabolic syndrome. Its biggest benefit is that it acts like insulin and makes the insulin receptors more responsive. That's a big plus for people with insulin resistance because it helps the receptors absorb the energy into the muscles. It's also a very strong antioxidant, helping to decrease inflammation in the fat cells which also helps to improve insulin resistance. The recommended dose is 3 grams of cinnamon per day, that's about a teaspoon. You can add it to many different foods. An easy way for your clients to get cinnamon into their diet is to sprinkle it into oatmeal, plain yogurt, or a smoothie. You can also make a tea out of it. Cinnamon tea is very tasty and warming on a cold winter day. Now we're going to get into blood sugar testing which is very helpful to assess and keep track of insulin resistance. Teaching your clients to test their blood sugar is a great bio-hacking technique and one of the best ways for them to see how they're doing on a physical level. When a client can measure exactly how their food choices are impacting their blood sugar, they're much more apt to make lasting changes to their diet and lifestyle. Glucose meters and strips are very affordable compared to how much they've cost in the past. Your client can now pick up a meter in the pharmacy for about $20. They will also need lancets which are sharp needles for sticking the finger. With the newer meters, so little blood is needed that a 30-gauge lancet will work well with little discomfort. For those with very calloused fingertips, they may have to use a 27-gauge lancet. Here are the instructions for testing your blood sugar. Follow the directions that came with the lancet to load it, wash your hands, use the side of the thumb or index finger of the non-dominant hand and fire the lancet, squeeze a drop of blood onto the end of the strip. The meter will read it automatically. It takes a little practice to get a good reading, but encourage your clients to keep trying. In the beginning, they should be testing first thing in the morning, before each meal, and every 15 minutes for 1 hour after every meal as well as before bed. This may seem like a lot, but this will give them a good idea of how their body is handling the foods they're eating and a sense of what to avoid. The fasting blood glucose should be below 85. You may have heard recommendations from famous sources that say below 100 is okay, but it's just not true. Post-meal blood sugar should only go up about 20 to 25 points, no higher than 110. More than that means the beginnings of insulin resistance and higher risk of metabolic syndrome. Please be sure to read the accompanying handout for more in-depth information on how to track blood sugar and interpret the results. And before we wrap, a word of caution for your clients, if they're high achievers, they may get upset or angry about their blood sugar level. Support them by explaining that perfection is not the goal here. Remind them that they're checking so they can learn what foods are impacting their blood sugar. From this baseline, they can make adjustments to their diet. Improvement will come with time. Reassure your clients that this is a process but one with a very achievable outcome. That brings us to the end of this lecture. To recap, we discussed seven nutrients that are most helpful for blood sugar management. They are magnesium, berberine, chromium, fiber, curcumin, cinnamon, and vitamin D. Clients who are interested in monitoring and balancing their blood sugar can purchase an at-home kit and follow a simple process for blood sugar testing for themselves. If you take away only one thing from this module, let it be that blood sugar and insulin imbalances are at the root of almost all the major chronic illnesses, including diabetes and Alzheimer's. Luckily, blood sugar imbalances are reversible and working with your clients to get their blood sugar under control is one of the first steps they can take to improve both their hormonal and overall health. While this information is fresh in your mind, stop by the Facebook group and let us know what you learned. Do you have a better understanding of the major role that blood sugar balancing plays in addressing hormonal imbalances? Do you think you need to make any adjustments in your own diet? How can you better help your clients make choices that will improve their dysregulated blood sugar or insulin resistance? Let's connect and share with one another. Thanks so much for watching, and I'll see you soon.

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Duration: 16 minutes and 6 seconds
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Language: English
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Views: 10
Posted by: ninaz on Mar 25, 2018

Nutrients for Blood Sugar Balancing_Final

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