Type 2 diabetes is one of the most common chronic conditions worldwide, affecting millions of people. It’s a condition characterized by the body's inability to effectively use insulin, leading to elevated blood sugar levels. One of the most frequently asked questions is whether type 2 diabetes is caused by genetics or lifestyle. The answer, as it turns out, is not straightforward. Both genetics and lifestyle factors play significant roles in the development of type 2 diabetes, and their interaction is complex. This blog post will explore how these factors contribute to the onset of type 2 diabetes.

## Understanding Type 2 Diabetes
Before diving into the causes, it’s important to understand what type 2 diabetes is. Type 2 diabetes occurs when the body becomes resistant to insulin or when the pancreas doesn’t produce enough insulin to maintain normal blood glucose levels. Insulin is a hormone that allows sugar (glucose) to enter cells, where it’s used for energy. When insulin resistance occurs, glucose builds up in the bloodstream, leading to high blood sugar levels.

## The Role of Genetics in Type 2 Diabetes

### 1. **Family History and Inherited Risk**
Genetics plays a significant role in the development of type 2 diabetes. If you have a parent, sibling, or close relative with type 2 diabetes, your risk of developing the condition increases. Studies have shown that the risk is about 2-4 times higher in people with a family history of the disease.

### 2. **Genetic Variants and Susceptibility**
Research has identified specific genetic variants that increase the likelihood of developing type 2 diabetes. These genes are involved in various processes such as insulin production, glucose metabolism, and fat storage. Some of the well-known genes associated with type 2 diabetes include:

- **TCF7L2:** One of the most significant genes associated with an increased risk of type 2 diabetes. Variants in this gene are linked to impaired insulin secretion.
- **FTO:** Often associated with obesity, this gene can indirectly contribute to the development of type 2 diabetes by increasing the likelihood of weight gain.
- **KCNJ11:** This gene plays a role in the regulation of insulin secretion. Variants in KCNJ11 can lead to reduced insulin production.

It’s important to note that having these genetic variants does not guarantee the development of type 2 diabetes, but it does increase susceptibility, especially when combined with certain lifestyle factors.

### 3. **Ethnic and Racial Differences**
Certain ethnic groups are more predisposed to developing type 2 diabetes. For example, people of African, Hispanic, Native American, and Asian descent are at a higher risk. This increased risk is partly due to genetic factors, but it can also be influenced by socio-economic factors and cultural dietary practices.

## The Role of Lifestyle in Type 2 Diabetes
While genetics sets the stage for type 2 diabetes, lifestyle factors often trigger the onset of the disease. Here’s how lifestyle choices can influence the development of type 2 diabetes:

### 1. **Diet and Nutrition**
- **High-Calorie, High-Sugar Diet:** Consuming a diet rich in processed foods, sugary beverages, and high-calorie snacks can lead to weight gain, which is a significant risk factor for type 2 diabetes.
- **High Intake of Trans Fats:** Diets high in unhealthy fats can contribute to insulin resistance, making it harder for the body to use insulin effectively.

### 2. **Physical Inactivity**
A sedentary lifestyle is a major risk factor for type 2 diabetes. Regular physical activity helps regulate blood sugar levels by increasing insulin sensitivity. When muscles are active, they use glucose as energy, which helps lower blood sugar levels. Lack of exercise, on the other hand, can lead to weight gain and increased insulin resistance.

### 3. **Obesity and Weight Management**
Obesity is one of the most significant risk factors for type 2 diabetes. Excess body fat, particularly around the abdomen, is associated with insulin resistance. Fat cells release inflammatory substances that can reduce the effectiveness of insulin. Additionally, obesity can lead to other metabolic issues, such as fatty liver disease, which further increases the risk of type 2 diabetes.

### 4. **Stress and Mental Health**
Chronic stress and poor mental health can also contribute to the development of type 2 diabetes. Stress hormones like cortisol can increase blood sugar levels. Additionally, stress and depression can lead to unhealthy behaviors such as overeating, physical inactivity, and poor sleep, all of which are risk factors for type 2 diabetes.

### 5. **Smoking and Alcohol Consumption**
- **Smoking:** Smoking is linked to insulin resistance and increases the risk of type 2 diabetes. Smokers are more likely to develop diabetes than non-smokers.
- **Excessive Alcohol Consumption:** Drinking too much alcohol can lead to pancreatitis, which can impair insulin production. Additionally, alcohol contains empty calories that contribute to weight gain and obesity.

## The Interaction Between Genetics and Lifestyle
The development of type 2 diabetes is the result of a complex interplay between genetics and lifestyle factors. While you cannot change your genetic makeup, understanding your risk can help you make informed lifestyle choices. For instance, if you know you have a family history of diabetes, adopting a healthy diet, maintaining a regular exercise routine, and managing your weight can significantly reduce your risk.

Moreover, studies suggest that people with a high genetic risk of type 2 diabetes can still prevent or delay the onset of the disease through lifestyle interventions. In fact, lifestyle changes can sometimes be more powerful than genetic predispositions.

## Preventing Type 2 Diabetes
Given that both genetics and lifestyle play roles in the development of type 2 diabetes, prevention strategies should focus on lifestyle modifications. Here are some steps you can take:

### 1. **Adopt a Healthy Diet**
- Prioritize whole foods like fruits, vegetables, and proteins.
- Limit the intake of processed foods, sugary snacks, and beverages.
- Include healthy fats such as those found in nuts, seeds, and olive oil.

### 2. **Increase Physical Activity**
- Aim for at least 150 minutes of moderate-intensity exercise each week, such as brisk walking, cycling, or swimming.
- Incorporate strength training exercises at least twice a week to build muscle and improve insulin sensitivity.

### 3. **Maintain a Healthy Weight**
- Focus on gradual, sustainable weight loss if you are overweight. Even a modest reduction in weight (5-7% of body weight) can lower the risk of developing type 2 diabetes.

### 4. **Manage Stress**
- Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises.
- Seek support from friends, family, or a mental health professional if you’re struggling with stress or mental health issues.

### 5. **Avoid Smoking and Cut Alcohol**
- Quit smoking if you currently smoke. Seek help from your healthcare provider if needed.
- Stop alcohol consumption.

## Conclusion
In summary, both genetics and lifestyle factors contribute to the development of type 2 diabetes. While you may have a genetic predisposition, your lifestyle choices play a crucial role in determining whether or not you will develop the condition. By adopting a healthy lifestyle, you can significantly reduce your risk, even if you have a family history of diabetes. Understanding the balance between genetics and lifestyle empowers you to take control of your health and make informed decisions that can lead to a healthier future.

If you're living with diabetes and you want to put it in remission, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Both genetics and lifestyle factors play significant roles in the development of type 2 diabetes. Learn how these factors contribute to the onset of type 2 diabetes

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Is Type 2 Diabetes Caused by Genetics or Lifestyle?

Living with type 2 diabetes doesn’t mean you have to give up the pleasure of dining out. However, it does require some extra planning and thoughtful choices to ensure that you maintain healthy blood sugar levels while still enjoying your meal. With the right strategies, you can confidently navigate restaurant menus and make decisions that align with your diabetes management goals. Here are some tips to help you enjoy eating out while keeping your blood sugar in check.

### 1. **Plan Ahead**
One of the best ways to ensure a successful dining experience is to plan ahead. Here’s how you can do that:

- **Research the Menu:** Many restaurants post their menus online, often with nutritional information. Look at the menu before you go to identify healthier options that fit within your dietary plan.
- **Call Ahead:** If the restaurant doesn’t have an online menu, consider calling ahead to inquire about options that are lower in carbohydrates, sugars, and fats. Many restaurants are willing to accommodate special dietary needs if they’re informed in advance.
- **Choose the Right Restaurant:** Opt for restaurants that offer a variety of healthy options, such as grilled meats, fresh salads, and vegetable-based dishes. Avoid all-you-can-eat buffets, as the temptation to overeat can make blood sugar management challenging.

### 2. **Be Mindful of Portion Sizes**
Restaurant portions are often much larger than what you would typically eat at home. Large portions can lead to overeating, which may cause blood sugar spikes. Here’s how to manage portion sizes:

- **Share Your Meal:** Consider sharing a main dish with a dining companion. This not only helps with portion control but also allows you to enjoy a variety of dishes without overeating.
- **Ask for a Half Portion:** Some restaurants offer half portions or smaller sizes of their main dishes. Don’t hesitate to ask if this is an option.
- **Use the Plate Method:** Aim to fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables. This method helps ensure a balanced meal that won’t overwhelm your blood sugar levels.
- **Take Leftovers Home:** If the portion is large, ask for a to-go box at the start of your meal. This way, you can pack up half of your meal right away, reducing the temptation to finish it all in one sitting.

### 3. **Make Smart Menu Choices**
Navigating a restaurant menu can be tricky, but with a few simple strategies, you can make choices that support your diabetes management:

- **Focus on Lean Proteins:** Choose grilled, baked, or broiled meats such as chicken, turkey, fish, or lean cuts of beef. Avoid fried foods, as they tend to be higher in unhealthy fats and calories.
- **Load Up on Vegetables:** Non-starchy vegetables like broccoli, spinach, and bell peppers are low in carbohydrates and high in fiber. Ask for a side of vegetables or a salad to complement your meal.
- **Skip the Sugary Drinks:** Sugary beverages can quickly raise blood sugar levels. Opt for water, unsweetened tea, or sparkling water with a slice of lemon or lime.
- **Ask for Dressings and Sauces on the Side:** Dressings, sauces, and gravies can be high in hidden sugars and fats. Ask for them on the side so you can control the amount you use.

### 4. **Mind the Carbohydrates**
Carbohydrate counting is a key component of diabetes management. When eating out, it’s important to be mindful of your carbohydrate intake:

- **Know Your Limits:** Be aware of how many grams of carbohydrates you should aim to consume per meal based on your diabetes management plan. This will help you make better menu choices.
- **Avoid Hidden Carbs:** Some dishes may contain hidden carbohydrates, such as sauces, marinades, and breaded items. Ask the server for details on how the dish is prepared and request modifications if needed.
- **Choose Wisely with Starches:** If your meal comes with starchy sides like potatoes, rice, or pasta, ask if you can substitute them with a non-starchy vegetable. If you want to indulge, consider eating only half of the portion and balancing it with a low-carb option.

### 5. **Be Cautious with Desserts**
Desserts can be a tricky area for people with type 2 diabetes, as they are often high in sugars and unhealthy fats. However, you don’t have to skip dessert entirely:

- **Share a Dessert:** If you’re craving something sweet, consider sharing a dessert with your dining companion. A few bites can satisfy your sweet tooth without causing a significant spike in blood sugar.
- **Choose Healthier Options:** Some restaurants offer fruit-based desserts, sugar-free options, or small portions. Look for options like fresh berries, a small piece of dark chocolate, or a scoop of sugar-free ice cream.
- **Practice Portion Control:** If you choose to indulge, keep your portion small and savor each bite. You can also balance your meal by opting for lower-carb dishes earlier in the evening.

### 6. **Communicate with Your Server**
Don’t hesitate to communicate your dietary needs to your server. Most restaurants are accustomed to accommodating special requests, and your server can be a valuable ally in helping you make healthy choices:

- **Ask Questions:** Inquire about how dishes are prepared, and don’t be afraid to ask for modifications. For example, you can request that your meal be prepared without added sugars, that sauces be served on the side, or that vegetables be steamed instead of sautéed in butter.
- **Be Clear About Your Needs:** Let your server know that you’re managing diabetes and would appreciate their help in making appropriate menu choices. Many servers are knowledgeable about the menu and can guide you to dishes that fit your needs.

### 7. **Monitor Your Blood Sugar Levels**
It’s essential to monitor your blood sugar levels before and after eating out to understand how the meal affects your glucose levels:

- **Check Before You Go:** Knowing your blood sugar level before the meal can help you make informed choices about what and how much to eat.
- **Test After Your Meal:** Checking your blood sugar 1-2 hours after eating can give you insights into how your body responded to the meal. This information can help you adjust your eating habits for future dining experiences.
- **Adjust as Needed:** If your blood sugar is higher than expected after the meal, consider incorporating more physical activity or adjusting your next meal to bring your levels back within your target range.

### 8. **Don’t Forget About Physical Activity**
Physical activity is an important part of managing type 2 diabetes, especially after a meal. After eating out, consider incorporating a short walk or light exercise to help regulate your blood sugar levels:

- **Take a Post-Meal Walk:** A 10-15 minute walk after your meal can help lower blood sugar levels by increasing insulin sensitivity and promoting glucose uptake by your muscles.
- **Plan Active Outings:** If possible, choose restaurants that are within walking distance or plan an activity after your meal that involves light physical activity.

### 9. **Practice Mindful Eating**
Mindful eating is the practice of paying full attention to your eating experience. This can help you enjoy your meal more and prevent overeating:

- **Eat Slowly:** Take your time to savor each bite, which can help you feel satisfied with less food.
- **Listen to Your Body:** Pay attention to your hunger and fullness cues. Stop eating when you feel satisfied, not stuffed.
- **Enjoy the Experience:** Focus on the flavors, textures, and aromas of your food. Enjoy the company of your dining companions, and make the meal a pleasant experience.

## Conclusion
Eating out with type 2 diabetes doesn’t have to be stressful. By planning ahead, making smart menu choices, and staying mindful of portion sizes and carbohydrate intake, you can enjoy dining out while keeping your blood sugar levels under control. Remember, the goal is to make dining out a balanced and enjoyable experience, not a source of anxiety. With these tips in mind, you can confidently navigate restaurant meals and continue to enjoy the social and culinary pleasures of eating out.

If you're living with diabetes and you want to put it in remission, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Here are some tips to help you enjoy eating out while keeping your blood sugar in check

woman-eating-out.jpg

Top Tips for Eating Out with Type 2 Diabetes

Insulin resistance is a term that's becoming increasingly common in discussions about metabolic health, diabetes, and weight management. Yet, despite its prevalence, many people still don't fully understand what insulin resistance is, how it develops, and why it's so significant. This blog post will explore insulin resistance in detail, examining its causes, symptoms, and potential consequences, and offering practical advice on managing and reversing it.

## What is Insulin Resistance?
Insulin resistance occurs when muscle, fat, and liver cells become less responsive to insulin. Under normal circumstances, insulin facilitates the uptake of glucose from the bloodstream into cells, where it can be utilized for energy or stored for later use. However, in insulin resistance, this process is impaired, leading to elevated blood sugar levels (hyperglycemia) and compensatory increases in insulin production by the pancreas (hyperinsulinemia).

### Mechanism of Insulin Resistance
The primary physiological mechanism involves the disruption of insulin signaling pathways. When insulin binds to its receptors on cell membranes, it triggers a cascade of events that allows glucose transport proteins (GLUT4) to move to the cell surface, facilitating glucose uptake. In insulin resistance, this signaling is impaired, preventing glucose from entering the cells effectively. 

## Causes of Insulin Resistance
Insulin resistance can arise from various factors, including:

- **Genetics**: Family history of diabetes can increase susceptibility.
- **Obesity**: Excess body fat, particularly visceral fat around the abdomen, is strongly linked to insulin resistance.
- **Sedentary Lifestyle**: Lack of physical activity contributes to decreased insulin sensitivity.
- **Diet**: Diets high in refined carbohydrates and sugars can exacerbate insulin resistance.
- **Chronic Inflammation**: Inflammatory markers in the body can interfere with insulin signaling.

Other contributing factors include hormonal disorders (such as polycystic ovary syndrome), certain medications, sleep disorders, and age.

## Symptoms and Diagnosis
Insulin resistance often presents no noticeable symptoms until it progresses to prediabetes or type 2 diabetes. However, some indicators may include:

- Increased waist circumference (over 40 inches in men and 35 inches in women)
- Elevated blood pressure (130/80 mmHg or higher)
- High fasting glucose levels (over 100 mg/dL)
- Abnormal lipid profiles (e.g., high triglycerides, low HDL cholesterol)
- Skin changes, such as acanthosis nigricans (dark patches of skin).

Diagnosis typically involves assessing risk factors and may include tests for fasting insulin and glucose levels. The Homeostasis Model Assessment of Insulin Resistance (HOMA-IR) is a common method used to estimate insulin resistance based on fasting insulin and glucose levels.

## Complications of Insulin Resistance
If left unaddressed, insulin resistance can lead to several serious health conditions, including:

- **Type 2 Diabetes**: A major consequence of chronic insulin resistance, where blood sugar levels become uncontrollable.
- **Cardiovascular Disease**: Increased risk of heart disease due to associated conditions like hypertension and dyslipidemia.
- **Nonalcoholic Fatty Liver Disease**: Accumulation of fat in the liver due to insulin resistance can lead to liver damage.
- **Metabolic Syndrome**: A cluster of conditions that increase the risk of heart disease, stroke, and diabetes.

## Management and Treatment
The primary approach to managing insulin resistance involves lifestyle modifications:

- **Dietary Changes**: Adopting a balanced diet low in refined carbohydrates and sugars, focusing on whole foods, lean proteins, and healthy fats can improve insulin sensitivity. 
- **Regular Exercise**: Physical activity enhances glucose uptake by muscles and improves overall insulin sensitivity. Both aerobic and resistance training are beneficial.
- **Weight Management**: Losing excess weight can significantly improve insulin resistance, particularly in individuals with obesity.
- **Stress Reduction**: Chronic stress can exacerbate insulin resistance. Techniques such as yoga, meditation, and mindfulness can help mitigate stress levels.
- **Medications**: In some cases, medications such as metformin may be prescribed to improve insulin sensitivity and manage blood sugar levels.
- **Intermittent Fasting**: Some studies suggest that intermittent fasting can help reduce insulin levels and improve metabolic health, although it should be approached cautiously.

## Conclusion
Insulin resistance is a prevalent condition that can lead to serious health complications if not managed effectively. By understanding its mechanisms, causes, and symptoms, individuals can take proactive steps to improve their insulin sensitivity through lifestyle changes. Regular monitoring and consultation with healthcare providers are essential for those at risk or experiencing symptoms of insulin resistance.

If you're living with diabetes and you want to put it in remission, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Discover the causes, symptoms, and complications of insulin resistance. Learn how lifestyle changes can improve insulin sensitivity

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Insulin Resistance: The Silent Metabolic Syndrome

Living with diabetes requires constant attention to what you eat, but have you considered how you eat? Mindful eating for diabetes is a powerful tool that can help you manage your blood sugar levels, improve your relationship with food, and enhance your overall well-being. In this comprehensive guide, we'll explore the concept of mindful eating, its benefits for people with diabetes, and practical ways to incorporate it into your daily life.

## What is Mindful Eating?
Mindful eating is the practice of paying full attention to the experience of eating and drinking, both inside and outside the body. It involves:
- Being aware of the colors, smells, textures, and flavors of your food
- Eating slowly and without distraction
- Listening to physical hunger cues and eating only until you're full
- Distinguishing between actual hunger and non-hunger triggers for eating
- Engaging all your senses in the eating experience

For people with diabetes, mindful eating can be particularly beneficial in managing blood sugar levels and maintaining a healthy weight.

## The Benefits of Mindful Eating for Diabetes
1. Improved Blood Sugar Control: By eating slowly and paying attention to your food, you're more likely to notice how different foods affect your blood sugar levels.
2. Better Portion Control: Mindful eating helps you recognize when you're full, reducing the likelihood of overeating.
3. Enhanced Enjoyment of Food: By savoring each bite, you may find greater satisfaction from smaller portions.
4. Reduced Stress Eating: Mindfulness can help you identify emotional triggers for eating, allowing you to address stress in healthier ways.
5. Better Digestion: Eating slowly and chewing thoroughly can improve digestion and nutrient absorption.
6. Weight Management: Mindful eating often leads to consuming fewer calories, which can help with weight loss or maintenance.

## Practical Strategies for Mindful Eating with Diabetes
1. Create a Eating Environment: Designate a specific place for meals, free from distractions like TV or phones.
2. Practice Gratitude: Before eating, take a moment to appreciate the food in front of you.
3. Engage Your Senses: Notice the colors, smells, and textures of your food before taking a bite.
4. Chew Thoroughly: Aim to chew each bite 20-30 times before swallowing.
5. Put Down Your Utensils: Between bites, put down your fork or spoon to slow down your eating pace.
6. Check In with Your Hunger: Halfway through your meal, pause and assess your hunger level.
7. Use Smaller Plates: This can help with portion control while still giving the visual satisfaction of a full plate.
8. Be Mindful of Your Blood Sugar: Pay attention to how different foods and eating patterns affect your glucose levels.
9. Keep a Food Journal: Record not just what you eat, but how you feel before, during, and after meals.
10. Practice Mindful Snacking: Apply the same principles to snacks, eating them slowly and with intention.

## Mindful Eating and Diabetes Reversal
For those with diabetes, mindful eating can be a valuable tool in your reversal toolkit. It can help you:
- Recognize how different foods impact your blood sugar
- Make more conscious food choices
- Reduce instances of stress or emotional eating
- Improve your overall relationship with food

Remember, mindful eating is a skill that takes practice. Be patient with yourself as you incorporate these techniques into your daily routine.

## Takeaway
Mindful eating for diabetes is more than just a trend – it's a powerful approach to managing your condition and improving your overall health. By paying closer attention to your eating habits and food choices, you can gain better control over your blood sugar levels, enjoy your meals more fully, and cultivate a healthier relationship with food. Start small, be consistent, and watch as mindful eating transforms your diabetes reversal journey.

If you're living with diabetes and you want to put it in remission, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Learn practical tips, benefits, and strategies to incorporate mindfulness into your meals for better blood sugar control

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Mindful Eating for Diabetes

Getting a good night's sleep is more than just a luxury—it's a necessity for maintaining overall health. But did you know that sleep can also have a significant impact on your blood sugar levels? This connection is particularly crucial for people with diabetes or those at risk of developing the condition. In this post, we'll dive deep into how sleep can affect blood sugar and what you can do about it.

## The Science Behind Sleep and Blood Sugar
Our bodies are complex machines that work around the clock to keep us functioning. During sleep, various hormones are regulated, including those that control blood sugar levels. When we don't get enough sleep, this delicate balance can be disrupted, leading to fluctuations in blood sugar.

### Insulin Resistance and Poor Sleep
Research shows that chronic sleep deprivation can lead to [insulin resistance](https://custodiahealth.com/blog/insulin-resistance-the-silent-metabolic-syndrome). Insulin is the hormone responsible for moving glucose from your bloodstream into your cells. When you become insulin resistant, your cells don't respond effectively to insulin, causing glucose to build up in your blood, potentially leading to type 2 diabetes.

### Sleep, Stress, and Blood Sugar Spikes
Poor sleep can also increase cortisol, your body's main stress hormone. High cortisol levels can cause your liver to release more glucose into your bloodstream, leading to higher blood sugar levels. This is why people often see a spike in their morning blood sugar readings after a bad night's sleep.

## Sleep Disorders and Blood Sugar Control
According to the National Sleep Foundation, people with diabetes are more likely to have sleep disorders. This creates a troubling cycle: poor sleep affects blood sugar, and uncontrolled blood sugar affects sleep quality.

### Sleep Apnea: A Hidden Diabetes Risk
Sleep apnea, a condition where breathing repeatedly stops and starts during sleep, is particularly common in people with type 2 diabetes. These interruptions in sleep prevent you from getting restorative deep sleep, leading to hormonal imbalances that can worsen insulin resistance.

### Restless Leg Syndrome and Neuropathy
Conditions like restless leg syndrome and diabetic neuropathy (nerve pain) can also disrupt sleep. These conditions are more common in people with diabetes and can lead to frequent waking, reducing overall sleep quality.

## How Much Sleep Do You Need for Healthy Blood Sugar?
The sweet spot for most adults is between 7-9 hours of sleep per night. This allows your body to go through all the necessary sleep cycles, particularly the deep sleep stages when most hormonal regulation and bodily repair occurs.

### Quality Over Quantity
But it's not just about hours - quality matters too. Your sleep should be uninterrupted, in a dark, quiet environment. Poor sleep quality can affect blood sugar just as much as not getting enough hours.

## Tips for Better Sleep and Stable Blood Sugar
Ready to snooze better and keep those glucose levels in check? Here are some chill tips:
1. Stick to a Schedule: Try to hit the hay and wake up at the same time every day, even on weekends.
2. Create a Sleep Sanctuary: Make your bedroom dark, quiet, and cool.
3. Limit Screen Time: That blue light from your phone messes with your sleep hormones. Try to unplug an hour before bedtime.
4. Watch What You Eat: Late-night snacks can affect both sleep and blood sugar. Try to eat earlier in the evening.
5. Move Your Body: Regular exercise helps improve sleep quality and insulin sensitivity.
6. Monitor Before Bed: Check your blood sugar before you hit the sack and correct it if needed.

### Night-Time Lows for Diabetics
If you're on insulin, beware of low blood sugar at night. Consider a bedtime snack with a combo of carbs and protein to keep your levels steady.

## When to Talk to a Doc
If you're consistently having trouble sleeping or noticing wild swings in your blood sugar, it's time to chat with a healthcare pro. They can help identify any underlying issues and get you back on track.

## Conclusion
So, there you have it, folks - the lowdown on how sleep can affect blood sugar. It's a two-way street: better sleep leads to better blood sugar control, and better blood sugar control leads to better sleep. By prioritizing your sleep and keeping an eye on your glucose levels, you're setting yourself up for better health and more energy to enjoy all the cool stuff Calgary has to offer. Stay chill, sleep well, and keep those blood sugars steady!


Learn about the sleep-diabetes connection, the impact of poor sleep on insulin, and tips for better sleep to manage blood sugar

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How Sleep Can Affect Blood Sugar

When you think about diabetes, high blood sugar levels are usually the first thing that comes to mind. However, people with diabetes often have abnormal levels of other substances in their blood as well, including high triglycerides. Keeping tabs on your triglyceride levels is important for managing your diabetes and reducing your risk of complications.

## What are Triglycerides?
Triglycerides are a type of fat (lipid) that circulates in the bloodstream. You get triglycerides from the foods you eat, and your body also produces them. After you digest the fats in foods, they are repackaged as triglycerides and transported through the bloodstream. 

Triglycerides play a crucial role in providing your body with energy. However, having high triglyceride levels is linked to an increased risk of heart disease, stroke, pancreatitis, and other health issues.

## Normal Triglyceride Levels
According to the American Heart Association, normal triglyceride levels are:

- Normal: Less than 150 mg/dL
- Borderline High: 150-199 mg/dL  
- High: 200-499 mg/dL
- Very High: 500 mg/dL or higher

People with diabetes often have high triglyceride levels, even higher than the general population.

## The Diabetes Connection
There is a two-way relationship between diabetes and high triglyceride levels:

### Diabetes can cause high triglycerides
Poor diabetes control and high blood sugar levels make it difficult for your body to clear triglycerides from the bloodstream efficiently. When blood sugar is high, the body releases more insulin to try to reduce it, but insulin has the effect of increasing triglyceride production in the liver.

### High triglycerides can contribute to insulin resistance
[Insulin resistance](https://custodiahealth.com/blog/insulin-resistance-the-silent-metabolic-syndrome) is a key driver of type 2 diabetes. High triglyceride levels are associated with lower insulin sensitivity, meaning your body's cells don't respond well to insulin and can't use glucose effectively for energy. This leads to even higher blood sugar levels.

Having high triglycerides and diabetes together significantly increases your risk of heart disease, the leading cause of death for people with diabetes. Triglycerides contribute to the hardening of arteries and buildup of plaque that can lead to heart attacks and strokes.

## Managing Triglycerides with Diabetes
If you have diabetes, keeping your triglyceride levels in a healthy range is crucial. Here are some tips:

1. Improve diabetes control through diet, exercise, weight loss, and medication if needed to lower blood sugar levels.
2. Follow a diabetes eating plan that limits sugars, refined carbs, saturated fats, and alcohol.
3. Eat more soluble fiber from oats, beans, fruits, and vegetables to improve triglyceride clearance.
4. Exercise regularly, with a focus on aerobic activities.
5. Lose weight if overweight or obese.
6. Take triglyceride-lowering medication like fibrates if recommended by your doctor.
7. Avoid smoking and excessive alcohol use.

Work closely with your diabetes care team to monitor your triglyceride levels along with your A1C, blood pressure, and cholesterol levels. Keeping all of these in a healthy range is key for preventing diabetes complications like heart disease, nerve damage, and kidney disease. Make managing your triglycerides a priority. It could save your life.

Discover the overlooked link between high triglycerides and diabetes, and get tips for lowering your triglycerides levels

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Why Triglyceride Levels Matter for Diabetes

Hyperglycemia, or high blood sugar, is a potentially serious condition that can affect people with diabetes. While keeping blood glucose within a healthy range is important for overall management, hyperglycemia happens when levels rise too high. Left untreated, it can lead to serious complications. Let's take a look at what causes hyperglycemia, the associated symptoms, and how to get high blood sugar back under control.

## What is Hyperglycemia?
For most people without diabetes, a normal blood sugar range is between 70-99 mg/dL before meals and <140 mg/dL two hours after a meal. Hyperglycemia is defined as blood sugar over 180 mg/dL, but the specific number can vary based on individual factors.

### Causes of High Blood Sugar
For those with diabetes, hyperglycemia can develop due to:
- Not taking enough insulin or oral medication
- Eating too many carbohydrates for the amount of medication taken
- Lack of exercise/physical activity
- Illness, infection or other stress on the body
- Changes in hormone levels (puberty, menstrual periods, etc.)
- Taking certain medications that can raise blood sugar

### Signs and Symptoms
The telltale signs of hyperglycemia include:
- Increased thirst and dry mouth
- Frequent urination 
- Fatigue
- Blurred vision
- Headaches
- Difficulty concentrating

If blood sugar stays high over an extended period, more severe symptoms may occur like nausea, shortness of breath, stomach pain, and a fruity breath odor - potential signs of diabetic ketoacidosis (DKA), which requires urgent medical treatment.

### How to Lower High Blood Sugar
If you experience symptoms of hyperglycemia, check your levels immediately. For moderately high blood sugar (180-250 mg/dL), you can try the following:
- Take your prescribed dose of insulin or oral medication
- Drink water to stay hydrated
- Exercise to help lower blood sugar (stick to light activities)
- Monitor levels every few hours to ensure they're coming down

For severely high blood sugar over 250 mg/dL, additional steps may be needed:
- Take a corrective dose of insulin as advised by your doctor
- Watch for signs of diabetic ketoacidosis and seek medical help if symptoms worsen
- Stay hydrated and allow time for levels to come down by checking frequently

### Long-Term Prevention
While high blood sugars can happen occasionally, taking steps to prevent chronic hyperglycemia is important:
- Follow a diabetic meal plan focused on portion control and healthy foods
- Exercise regularly to increase insulin sensitivity
- Take all prescribed medications as directed
- Manage stress through relaxation techniques
- Stay hydrated
- Check blood sugars as recommended and keep a log
- Work closely with your diabetes care team

Don't let high blood sugars go unchecked, as untreated hyperglycemia can lead to serious diabetes complications like nerve damage, vision problems, skin infections, and issues with the heart, kidneys and blood vessels over time. By carefully monitoring your levels and taking corrective action quickly, you can help keep hyperglycemia under control and maintain your overall health.

If you're living with diabetes and you want to put it in remission, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Learn the symptoms of hyperglycemia and the steps for getting elevated blood glucose back to a normal range

hyperglycemia-when-blood-sugar-goes-too-high.png

Hyperglycemia: When Blood Sugar Goes Too High

Hypoglycemia, or low blood sugar, is a condition that can affect people with diabetes as well as some without the disease. When blood glucose levels drop too low, it can cause a range of uncomfortable symptoms and potentially serious complications if left untreated. In this post, we'll cover everything you need to know about hypoglycemia - what causes it, the signs to watch for, and how to effectively manage it.

## What is Hypoglycemia?
Hypoglycemia is defined as a blood sugar level below 70 mg/dL, though the threshold can vary from person to person. When blood glucose drops below normal levels, it deprives the body and brain of the fuel they need to function properly.

For people with diabetes who take insulin or certain oral medications, hypoglycemia can develop when there is too much insulin causing blood sugars to drop excessively. However, hypoglycemia can also occur for those without diabetes in certain medical conditions or due to overly strenuous exercise, excessive alcohol intake, or not eating enough carbohydrates.

## Signs and Symptoms
Recognizing the early warning signs of hypoglycemia is crucial for taking quick action. Common symptoms include:

- Shakiness or trembling
- Sweating
- Rapid heartbeat 
- Hunger
- Dizziness or lightheadedness
- Fatigue 
- Irritability 
- Anxiety or nervousness
- Headache
- Difficulty concentrating
- Vision changes

If hypoglycemia isn't treated promptly, more severe symptoms can develop like confusion, seizures, unconsciousness or coma.

## Treating Low Blood Sugar
If you experience any signs of low blood sugar, test your levels immediately and treat accordingly:

### Mild-to-Moderate Hypoglycemia
- Consume 15-20g of fast-acting carbs like:
  - 4 oz juice or regular soda
  - 3-4 glucose tablets
  - Hard candies
  - Raisins
- Wait 15 minutes and re-test. If still low, repeat the fast-acting carbs.
- Follow up with a snack containing protein and complex carbs.

### Severe Hypoglycemia
- If you experience severe symptoms like unconsciousness, you will require assistance.
- Glucagon injections and IV glucose can raise blood sugar quickly. 
- Never try to give food or drink to an unconscious person.
- Seek immediate medical attention.

### Preventing Episodes
While lows can't always be avoided, some strategies can lower your risk:

- Check blood sugars regularly and identify patterns/triggers.
- Never skip meals and keep snacks handy.
- Adjust medication doses as needed with activity changes.
- Stay hydrated and limit alcohol intake.
- Have a plan and emergency supplies ready.

Living with a risk of hypoglycemia can be daunting, but preparation and quick action are key. Work closely with your healthcare team to prevent and promptly treat any dangerous lows. Don't hesitate to seek medical care or call emergency services in severe situations. Staying ahead of hypoglycemia is crucial for safely living with diabetes.

Learn the causes, signs to watch for, steps to safely treat mild to severe lows, and tips for preventing hypoglycemia

hypoglycemia-101-understanding-and-treating-low-blood-sugar.jpg

Hypoglycemia 101: Understanding and Treating Low Blood Sugar

If you're trying to manage your blood sugar levels or follow a diabetic diet, you've likely heard of the glycemic index (GI). But what exactly is it, and how can you use this tool to make better carbohydrate choices?

## The Glycemic Index Explained
The glycemic index is a numerical value assigned to foods containing carbohydrates based on how quickly they raise blood sugar levels. It measures how rapidly a food releases glucose (blood sugar) into the bloodstream after consumption.

Foods are ranked on a scale of 0 to 100, with pure glucose given a value of 100. The higher the GI number, the more dramatic the spike in blood sugar will be after eating that food.

Here's a general scale:
- Low GI: 55 or less
- Medium GI: 56-69
- High GI: 70 or higher

For example, foods like white bread, white rice, and sugary drinks have a high glycemic index, while non-starchy vegetables, legumes, and many fruits have a low glycemic index.

## Why Does the Glycemic Index Matter?
Consuming a lot of high GI foods can lead to rapid spikes and crashes in blood sugar, followed by rebound hunger and potential weight gain. Over time, a diet loaded with high GI foods may increase the risk of type 2 diabetes, heart disease, and other chronic conditions.

In contrast, low GI foods are digested and absorbed at a slower rate, providing a gradual release of sugar into the bloodstream. This results in better blood sugar control and can help you feel fuller for longer after eating.

## How to Use the Glycemic Index
While the glycemic index shouldn't be used as the sole basis for meal planning, it can be a useful tool when combined with other healthy eating strategies. Here are some tips:

### 1. Choose Low GI Carbs
Focus on including more low GI carb sources like non-starchy veggies, whole grains, legumes, nuts, seeds, and low-GI fruits like berries and citrus. These provide fiber and nutrients while having less impact on blood sugar.

### 2. Combine with Protein and Healthy Fats
Eating carbs along with protein, healthy fats, and fiber can reduce their overall GI value and prevent blood sugar spikes. For example, having an apple with peanut butter, or quinoa mixed with roasted veggies and chicken.

### 3. Mind Portion Sizes
Even foods with a low GI can spike blood sugar if eaten in excessive quantities. Pay attention to proper serving sizes of carb-containing foods.

### 4. Consider Cooking Methods
How you prepare foods can impact the GI. In general, less processed cooking methods like boiling or baking result in lower GI values compared to frying.

### 5. Use GI Along with Total Carb Counting
The total amount of carbs you consume matters just as much as the GI. Be mindful of both the quality and quantity of carbs in your diet.

While not a perfect system, using the glycemic index as a guide can help you identify smarter carb choices to better control blood sugar and promote overall health. Discuss an ideal meal plan with your healthcare team.

Learn what the GI is, why it matters for health, and get tips on using this tool to choose smarter carbs for better blood sugar control

how-to-use-the-glycemic-index-gi.jpg

How To Use The Glycemic Index (GI)

When a loved one is diagnosed with diabetes, it can be a challenging and overwhelming experience for the whole family. As a family member or friend, you want to support and help your loved one manage their condition, but you may not know where to start. This guide provides a comprehensive overview of diabetes reversal, offering practical tips and advice on how to support your loved one on their journey towards optimal health.

## Understanding Diabetes Reversal
Diabetes reversal is a process that involves making sustainable lifestyle changes to improve insulin sensitivity, reduce medication needs, and even put type 2 diabetes into remission. It's essential to understand that diabetes reversal is a journey, not a destination, and requires ongoing effort and commitment.

## How to Support Your Loved One
1.	Educate Yourself: Learn about diabetes, its management, and reversal strategies to better understand what your loved one is going through.
2.	Encourage Healthy Habits: Support your loved one in making healthy lifestyle changes, such as regular exercise, healthy eating, and stress management.
3.	Be a Positive Influence: Encourage and celebrate small victories along the way, helping to build motivation and confidence.
4.	Offer Practical Help: Assist with meal planning, grocery shopping, or cooking healthy meals.
5.	Be Patient and Understanding: Recognize that setbacks are a natural part of the journey and offer emotional support during challenging times.
6.	Encourage Professional Guidance: Support your loved one in seeking guidance from a healthcare professional, registered dietitian, or certified diabetes educator.
7.	Respect Boundaries: Understand that your loved one may need time alone or space to manage their condition; respect their boundaries and priorities.
8.	Lead by Example: Make healthy lifestyle choices yourself, demonstrating the benefits of a balanced diet and regular exercise.
9.	Offer Emotional Support: Listen actively, provide reassurance, and help your loved one stay motivated and focused.
10.	Celebrate Successes: Acknowledge and celebrate progress, no matter how small, to help build confidence and reinforce positive habits.

## Additional Tips for Family Members
1.	Involve the Whole Family: Encourage healthy habits and lifestyle changes as a family unit, making it a fun and collaborative experience.
2.	Plan Healthy Meals Together: Cook and enjoy healthy meals as a family, making mealtime a positive and supportive experience.
3.	Support Physical Activity: Encourage and participate in physical activities together, such as walks, bike rides, or sports.
4.	Create a Supportive Environment: Foster an environment that promotes healthy habits and reduces stress.

## Takeaway
Supporting a loved one on their diabetes reversal journey requires empathy, understanding, and patience. By following this guide, you'll be better equipped to provide the support and encouragement your loved one needs to succeed. Remember, diabetes reversal is a journey, and your support can make a significant difference in your loved one's progress and overall well-being.

If you or a loved one is living with type 2 diabetes and want to put it in remission, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and health coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track. [Get started here](https://custodiahealth.com)

Support a loved one with diabetes? Learn how to help them reverse their condition through lifestyle changes.


family-cooking-together.jpg

Diabetes Reversal: A Guide for Family and Friends

Diabetes reversal has become a hot topic in recent years, with many people seeking to manage and even reverse their condition through lifestyle changes and natural remedies. However, with the abundance of information available, it's easy to get caught up in misinformation and myths. In this blog post, we'll debunk the top 5 diabetes reversal myths, providing you with accurate and evidence-based information to support your journey towards optimal health.

### Myth #1: Diabetes Reversal is Only Possible Through Fad Diets

Reality: While diet plays a crucial role in diabetes reversal, it's not just about following a specific fad diet. A comprehensive approach that includes a balanced diet, regular exercise, stress management, and adequate sleep is essential for achieving and maintaining optimal blood sugar levels. Focus on whole, unprocessed foods, and consult with a healthcare professional or registered dietitian to develop a personalized nutrition plan.

### Myth #2: You Need to Be Severely Restrictive to Reverse Diabetes

Reality: Reversing diabetes doesn't require extreme restrictions or deprivation. Instead, focus on sustainable lifestyle changes that promote overall health and well-being. This includes incorporating physical activity, managing stress, and getting enough sleep, in addition to a balanced diet. Small, incremental changes can lead to significant improvements in blood sugar control and overall health.

### Myth #3: Supplements and Herbs Alone Can Reverse Diabetes

Reality: While certain supplements and herbs, such as berberine, chromium, and cinnamon, may have a positive impact on blood sugar levels, they should not be relied upon as the sole means of diabetes reversal. A comprehensive approach that includes diet, exercise, and lifestyle changes is essential for achieving optimal results. Always consult with a healthcare professional before adding any supplements to your regimen.

### Myth #4: Reversing Diabetes Means You'll Never Need Medication Again

Reality: While reversing diabetes through lifestyle changes and natural remedies is possible, it's essential to understand that medication may still be necessary for some individuals. Factors such as the severity of your condition, age, and overall health will influence the need for medication. Work closely with your healthcare team to determine the best course of treatment and monitor your progress regularly.

## Takeaway
Diabetes reversal is a journey that requires patience, dedication, and accurate information. By debunking these common myths, you'll be better equipped to make informed decisions and take control of your health. Remember, a comprehensive approach that includes diet, exercise, stress management, and adequate sleep, along with the guidance of a healthcare professional, is essential for achieving optimal results. Don't let misinformation hold you back – start your journey towards diabetes reversal today!

There's a lot of misinformation about diabetes reversal. Here are 4 of the biggest myths surrounding diabetes reversal

top-4-diabetes-reversal-myths-debunked.jpg

Top 4 Diabetes Reversal Myths Debunked

Type 2 diabetes is a condition that affects how your body metabolizes glucose (sugar). With this type of diabetes, your body either doesn't produce enough insulin or can't effectively use the insulin it does produce. This leads to high blood sugar levels, which can cause serious health problems over time, including heart disease, nerve damage, kidney disease, and vision loss.

The good news is that type 2 diabetes is largely preventable through lifestyle changes. While certain factors like genetics, age, and ethnicity can increase your risk, making wise choices about diet and physical activity can greatly reduce your chances of developing this disease.

## Can You Really Prevent Type 2 Diabetes?
Absolutely! Numerous studies have shown that people can prevent type 2 diabetes through simple, consistent lifestyle modifications. In fact, the US Diabetes Prevention Program study found that people with prediabetes (higher than normal blood sugar levels) who lost just 5-7% of their body weight through diet and exercise reduced their risk of developing type 2 diabetes by 58% over three years.

So if you're at risk for type 2 diabetes, it's well worth taking steps to prevent its onset. Let's dive into the specific lifestyle changes that can help.

## How to Prevent Type 2 Diabetes
### 1. Maintain a Healthy Weight 
Carrying excess body fat, especially around the abdomen, increases your risk of type 2 diabetes. By losing weight and keeping it off, you can improve your body's ability to use insulin and regulate blood sugar levels effectively. Aim for a gradual, sustainable weight loss through a combination of a balanced diet and regular exercise. Even a modest weight loss of 5-10% of your body weight can significantly reduce your diabetes risk.

### 2. Eat a Balanced, Nutritious Diet 
Your diet plays a crucial role in preventing type 2 diabetes. Focus on:
- Consuming plenty of fiber-rich foods like vegetables, fruits, whole grains, and legumes.
- Choosing lean protein sources like fish, poultry, and plant-based proteins.
- Limiting added sugars, refined carbohydrates, and unhealthy fats.
- Staying hydrated and drinking water instead of sugar-sweetened beverages.

Consider consulting with a registered dietitian or nutritionist to create a personalized meal plan that supports your goals.

### 3. Exercise Regularly 
Physical activity is one of the most effective ways to prevent type 2 diabetes. Regular exercise helps your body use insulin more effectively, improves blood sugar control, and supports weight management.Aim for at least 30 minutes of moderate-intensity aerobic activity (like brisk walking, swimming, or cycling) most days of the week. Additionally, incorporate strength training exercises at least twice a week to build lean muscle mass and further enhance your body's insulin sensitivity.

### 4. Manage Stress 
Chronic stress can contribute to insulin resistance and increase your risk of type 2 diabetes. Find healthy ways to manage stress through activities like yoga, meditation, deep breathing exercises, or engaging in hobbies you enjoy.

### 5. Get Enough Sleep 
Lack of sleep has been linked to an increased risk of type 2 diabetes. Aim for 7-9 hours of quality sleep each night to support your body's natural processes and maintain healthy blood sugar levels.

### 6. Don't Smoke 
Smoking has been shown to increase insulin resistance and the risk of developing type 2 diabetes. If you smoke, quitting can significantly improve your overall health and reduce your diabetes risk.

By embracing these lifestyle changes, you're taking proactive steps to prevent type 2 diabetes and promote better overall health. Remember, small, consistent changes can have a big impact in reducing your risk of this chronic condition.

If you're unsure about your risk factors or have concerns about your blood sugar levels, consult with your healthcare provider. They can conduct appropriate screenings and guide you on a personalized prevention plan tailored to your specific needs.

Preventing type 2 diabetes is possible, and it's never too late to start making positive changes for your well-being. Take control of your health today and reduce your risk of this life-altering condition.

Discover proven lifestyle strategies to prevent type 2 diabetes, including diet, exercise, and stress control tips

can-you-prevent-type-2-diabetes-yes-and-here-s-how.jpg

 Can You Prevent Type 2 Diabetes? Yes, and Here's How

Diabetes is a complex condition that affects many aspects of a person's health, but one area that is often overlooked is the impact it can have on your feet. Poor foot health can lead to serious complications for those with diabetes, which is why proper foot care should be a top priority. In this post, we'll explore the intricate link between diabetes and healthy feet, and why it's so crucial for diabetics to take proactive steps to maintain optimal foot health.

## The Diabetes-Foot Health Connection
Diabetes can cause nerve damage (neuropathy) and poor circulation, both of which can have significant consequences for your feet. Neuropathy diminishes feelings in the feet, making it difficult to notice cuts, sores, or irritations that could potentially lead to infections. At the same time, reduced blood flow prevents proper healing and fighting off bacteria. This combination creates the perfect environment for foot ulcers and infections to develop and worsen rapidly.

## The Risks of Diabetic Foot Complications
If left untreated, diabetic foot complications can escalate alarmingly. Even a small blister or callus can progress into a severe ulcer that may become infected all the way down to the bone. In the most severe cases, this can lead to gangrene, which is a dangerous condition that could ultimately require toe, foot, or even leg amputation. It's estimated that every 20 seconds, somewhere in the world, a limb is amputated due to diabetes-related complications.

## Prevention Through Proactive Foot Care
While these risks may sound alarming, the good news is that most diabetic foot issues are preventable through proactive and consistent foot care practices. Here are some essential tips to maintain healthy feet with diabetes:

### 1. Daily Self-Exams 
Carefully inspect your feet every day for any cuts, sores, blisters, or areas of abnormal redness or swelling. Use a mirror or get help from a loved one to check areas you can't see clearly. If you notice any issues, seek medical attention promptly.

### 2. Proper Footwear 
Invest in well-fitted shoes or boots with ample room for your toes. Look for moisture-wicking fabrics and avoid going barefoot, even at home, to prevent scratches or injuries you may not feel due to neuropathy.

### 3. Diligent Nail Care 
Keep toenails trimmed straight across and filed to prevent ingrown nails. Never attempt to remove calluses, corns, or warts yourself, as this could lead to infection.

### 4. Consistent Skin Care 
Moisturize your feet daily to prevent cracking, but avoid putting lotion between the toes as excessive moisture can promote fungal growth. Use mild soaps and lukewarm water when bathing.

### 5. Professional Foot Exams 
In addition to your self-exams, schedule regular comprehensive foot exams with your podiatrist or primary care physician. They can catch early signs of trouble and recommend treatment options.

By making foot care an integral part of your diabetes treatment plan, you'll greatly reduce your risk of developing serious foot complications. Remember, prevention is key - taking a few simple steps every day can help you keep your feet healthy and avoid the potential devastation of diabetes-related amputations.

Don't wait until it's too late. Start prioritizing your foot health today and take a proactive approach to protecting this vital part of your body from the effects of diabetes. Your feet will thank you!

Learn why proper foot care is vital for people living with diabetes and preventative tips for maintaining healthy feet

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The Importance of Foot Care for Diabetics

If you're experiencing increased thirst, frequent urination, fatigue, or blurred vision, your doctor may want to check if you have type 2 diabetes. Early diagnosis is crucial for managing this chronic condition and preventing serious complications like heart disease, kidney damage, and vision loss. Here are the main diagnostic tests used to detect type 2 diabetes.

### Glycated Hemoglobin (A1C) Test
The A1C test is the primary way to diagnose type 2 diabetes and monitor how well blood sugar levels are controlled over the past 2-3 months. It measures the percentage of hemoglobin proteins in your red blood cells coated with sugar. For diabetes diagnosis:

1. A1C level below 5.7% is considered normal
2. 5.7% to 6.4% indicates prediabetes
3. 6.5% or above signals diabetes

### Fasting Plasma Glucose Test
This simple blood test checks your glucose levels after fasting (not eating or drinking) for 8 hours. It's one of the most reliable ways to diagnose diabetes because it ensures food isn't impacting your blood sugar.

1. Fasting glucose below 100 mg/dL is normal
2. 100 to 125 mg/dL indicates prediabetes
3. 126 mg/dL or higher suggests diabetes

### Oral Glucose Tolerance Test
The oral glucose tolerance test (OGTT) shows how your body handles glucose over a 2-hour period. First, your fasting blood sugar is measured. Then you drink a sweet beverage containing 75 grams of dissolved glucose. Blood samples are taken 1 and 2 hours later.

1. Normal: Below 140 mg/dL after 2 hours
2. Prediabetes: 140 to 199 mg/dL
3. Diabetes: 200 mg/dL or higher

### Random Plasma Glucose Test
A random plasma glucose test can be done regardless of when you last ate. While not used for official diagnosis, extremely high levels may prompt your doctor to test further for diabetes.

1. Normal: Below 140 mg/dL
2. Diabetes likely: 200 mg/dL or above

### Other Risk Assessments
Beyond blood tests, factors like your age, family history, weight, ethnicity, and medical conditions help determine your risk for type 2 diabetes. Your doctor may also check your blood pressure, conduct a physical exam, and look for signs of insulin resistance.

### Getting Accurate Results
For the most accurate diagnosis, blood tests should be repeated on a different day if results are borderline or inconsistent. Some medications, recent illness, stress, and dehydration can skew results. Your doctor may order additional tests to rule out other conditions mimicking diabetes symptoms.

If you suspect you have type 2 diabetes based on your symptoms, speak to your doctor about getting properly evaluated. Early detection through these diagnostic tests is key to managing blood sugar levels and reducing your risk of diabetes-related complications. With treatment and lifestyle changes, many people are able to successfully reverse their type 2 diabetes.


Unsure if you have type 2 diabetes? Learn about the diagnostic tests used to detect this condition

diagnostic-tests-for-type-2-diabetes.jpg

Diagnostic Tests for Type 2 Diabetes

If you or a loved one has been diagnosed with type 2 diabetes, you've likely heard the term "diabetes reversal" thrown around. But what exactly does it mean to reverse diabetes? Is it really possible to eliminate the disease altogether? Let's dive into the details.

## Defining Diabetes Reversal
Diabetes reversal refers to the ability to restore blood sugar (glucose) levels to a non-diabetic state without needing to take diabetes medication. For someone with type 2 diabetes, this means achieving an A1C level of less than 6.5% and maintaining that through diet and lifestyle changes alone. It's important to note that reversal is different from a type 2 diabetes cure. Reversal indicates that you've managed to essentially put the disease in remission, but it doesn't mean the disease has been cured. There is always a chance diabetes could return if you revert to poor lifestyle habits.

The key to reversing type 2 diabetes lies in addressing the root cause: [insulin resistance](https://custodiahealth.com/blog/insulin-resistance-the-silent-metabolic-syndrome). This happens when your body's cells stop responding normally to insulin, a hormone made by the pancreas that allows cells to use glucose for energy. As insulin resistance develops, the pancreas tries to compensate by making more insulin. Eventually, it can't keep up with the demand, leading to a buildup of glucose in the bloodstream (high blood sugar levels).

## Approaches to diabetes reversal

There are three main approaches that have been shown to help reverse type 2 diabetes:

1. Bariatric Surgery: Bariatric surgeries like gastric bypass can lead to significant weight loss and improved blood sugar control. Studies show that up to 80% of patients with type 2 diabetes experience partial or full remission after bariatric surgery. The exact mechanisms are still being researched, but the rapid metabolic effects seem to go beyond just weight loss.
2. Low-Calorie Diet: Consuming a very low-calorie diet, typically between 800-1200 calories per day, has been found to reverse diabetes in some patients. One landmark study found that after consuming just 625-850 calories per day for 8 weeks, nearly half of participants with type 2 diabetes went into remission. Low-calorie diets promote weight loss and improve insulin sensitivity. 
3. Low-Carb Diet: Restricting carbohydrate intake to very low levels, often less than 50 grams per day, can help eliminate excess sugar and triglycerides from the bloodstream. A low-carb approach combined with moderate calorie reduction has been shown to put type 2 diabetes into remission by reducing the burden on the body's insulin response, promoting weight loss, and improving insulin sensitivity

The common thread is that significant calorie deficit and reduction of excess weight tend to restore normal blood sugar regulation and insulin sensitivity

## Safety of diabetes reversal
Any attempt at diabetes reversal is done under proper medical supervision. Reversing diabetes is not something that should be attempted through "quick fix" diets or unsupervised extreme calorie restriction. As you lose weight and your body's insulin sensitivity improves through dietary changes, your need for diabetic medications will change drastically. Your doctor will need to closely monitor your blood sugar levels and make adjustments to insulin or other prescriptions to prevent dangerous drops or spikes. Stopping medications abruptly without supervision can lead to serious complications.

## Takeaway
While diabetes is typically thought of as a chronic condition, it is possible for many people with type 2 diabetes to reverse the progression of their disease. And with the right treatment and support, it can be done naturally without medication. If you're motivated to reverse diabetes for good, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Can you really reverse type 2 diabetes? Learn about the three proven approaches that may eliminate the need for medication



what-is-diabetes-reversal.jpg

What is Diabetes Reversal?

If you have diabetes, you may have been told to watch your fruit intake due to their naturally occurring sugars. However, not all fruits are created equal when it comes to their impact on blood sugar levels. In fact, many fruits are low in calories and rich in fiber, antioxidants, and nutrients that can be beneficial for managing diabetes. In Nigeria, a country with a diverse array of fruits, there are several excellent options for those living with diabetes. Here are the top 5 fruits that can be safely incorporated into a diabetes-friendly diet:

### 1. Avocado
While technically a fruit, avocados are often mistaken for vegetables due to their savory flavor and creamy texture. Avocados are an excellent source of healthy monounsaturated fats, fiber, and antioxidants. They are also low in carbohydrates, making them a diabetes-friendly choice. Incorporating avocados into your diet can help improve blood sugar control and promote overall health.

### 2. Berries
Berries like strawberries, blackberries, and raspberries are excellent choices for people with diabetes. These little fruits are low in carbohydrates and have a low glycemic index, meaning they have a minimal impact on blood sugar levels. Berries are also rich in fiber, vitamins, and antioxidants like anthocyanins, which can help reduce inflammation and improve insulin sensitivity.

### 3. Guava
This tropical fruit is an excellent choice for people with diabetes. Guavas are low in glycemic index, meaning they have a minimal impact on blood sugar levels. Additionally, guavas are packed with fiber, vitamins A and C, and potassium. The high fiber content helps slow down the absorption of natural sugars, preventing rapid spikes in blood glucose.

### 4. Watermelon
Watermelon is an excellent choice for people with diabetes due to its high water content and low glycemic index. This refreshing fruit is also rich in vitamins A, C, and B6, as well as antioxidants like lycopene. While watermelon does contain natural sugars, its high water content helps dilute these sugars, making it a safe option for those with diabetes when consumed in moderation.

### 5. Oranges
Despite their natural sweetness, oranges are a safe choice for people with diabetes. Oranges are low in glycemic index and high in fiber, which helps regulate blood sugar levels. They are also rich in vitamin C, folate, and antioxidants, which can benefit overall health. However, it's important to consume oranges in moderation and avoid consuming excessive amounts of juice, which can cause rapid spikes in blood sugar.

When incorporating these fruits into your diet, it's essential to monitor portion sizes and pair them with healthy proteins, healthy fats, and fiber-rich foods to help regulate blood sugar levels. Additionally, it's always a good idea to consult with a healthcare professional to develop a personalized nutrition plan tailored to your specific needs and health goals.

If you're motivated to reverse diabetes for good, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Discover the top 5 diabetes-friendly fruits for Nigerians to help manage blood sugar levels while enjoying delicious, natural sweetness

top-5-fruits-for-people-with-diabetes-in-nigeria.jpg

Top 5 fruits for people with diabetes in Nigeria

When trying to maintain a healthy diet, many people focus on avoiding obvious sources of sugar like candy, biscuits, and soda (soft drinks). However, sugar can be sneakily present in many foods that you might not expect, making it challenging to monitor and limit your intake. These hidden sugars can sabotage your efforts to reduce sugar consumption and maintain a balanced diet. In this blog post, we'll explore some common sources of hidden sugars and provide tips for identifying and avoiding them.

### 1. Processed Foods: 
Many processed and packaged foods contain added sugars to enhance flavor and extend shelf life. Read nutrition labels carefully, and be on the lookout for terms like high-fructose corn syrup, sucrose, dextrose, maltose, and other words ending in "-ose," which indicate the presence of added sugars.

### 2. Condiments and Sauces
Ketchup, barbecue sauce, salad dressings, and other condiments often contain significant amounts of added sugars. Even savory sauces like soy sauce, teriyaki sauce, and pasta sauces can be surprisingly high in sugar content.

### 3. Yogurt and Flavored Milk
While plain, unsweetened yogurt and milk are healthy choices, flavored varieties can be loaded with added sugars. Fruit-flavored yogurts, especially those marketed towards children, can contain as much sugar as a candy bar.

### 4. Breakfast Cereals
Many breakfast cereals, even those marketed as "healthy," can be high in added sugars. Granola bars and cereal bars are also often laden with sugar, despite their perceived healthfulness.

### 5. Bread and Baked Goods
Sugar is frequently added to bread, pastries, and other baked goods to enhance taste and texture. Even savory items like crackers and bread can contain hidden sugars.

### 6. Drinks
Sugary drinks like soda, fruit juices, and sweetened coffee beverages are obvious sources of added sugars. However, even sports drinks and flavored waters can contain significant amounts of hidden sugars.

To avoid hidden sugars, it's essential to read nutrition labels carefully and be aware of the many different names for added sugars. Additionally, opt for whole, unprocessed foods whenever possible, as they are less likely to contain added sugars.

When shopping, look for products with no added sugars or those with minimal sugar content. In the case of packaged foods, aim for items with no more than 5-10 grams of added sugars per serving.

It's also important to remember that not all sugars are created equal. Natural sugars found in fruits, vegetables, and dairy products are typically accompanied by fiber, vitamins, and minerals, making them a healthier choice than added, processed sugars.

By being mindful of hidden sugar sources and making informed choices, you can take control of your sugar intake and maintain a balanced, healthy diet.

Uncover the sources of hidden sugars in your diet. Learn to identify and avoid these added sugars for better health

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Uncovering Hidden Sugars in Your Diet

While most people are familiar with the common types of diabetes like type 1 and type 2, there is a rare, inherited form called Maturity-Onset Diabetes of the Young (MODY) that often goes undiagnosed. MODY accounts for 1-2% of all diabetes cases and requires special considerations. Let's explore this uncommon condition.

## What is MODY?
MODY is a monogenic form of diabetes, meaning it results from mutations in a single gene. Unlike Type 1 and Type 2 diabetes, which are polygenic disorders influenced by multiple genes and environmental factors, these gene mutations impair the body's ability to produce or use insulin properly. MODY typically appears before age 25, often during adolescence or early adulthood. It runs in families with an autosomal dominant inheritance pattern.

There are currently 14 identified subtypes of MODY, each categorized by the specific gene mutation involved. The most common forms are:

1. HNF1A-MODY (MODY3) - Hepatocyte nuclear factor mutations, comprising 70% of cases
2. GCK-MODY (MODY2) - Mutations in the glucokinase gene, 15-20% of cases
3. HNF4A-MODY (MODY1) and HNF1B-MODY (MODY5) - Other hepatocyte nuclear factor mutations

## Symptoms of MODY
Symptoms of MODY are generally mild compared to type 1 or type 2 diabetes. Early signs may include: 

1. Elevated fasting blood glucose levels during adolescence
2. Recurrent low blood sugars in infancy
3. Failure to thrive in childhood
4. Glucose present in urine without significant symptoms

Since pancreatic beta cell function remains intact longer than other diabetes types, MODY progresses gradually with subtle symptoms that often lead to missed diagnosis.

## Causes of MODY
As mentioned earlier, MODY is primarily caused by mutations in specific genes involved in beta-cell function and insulin secretion. To date, mutations in at least 14 different genes have been associated with MODY, with the most common subtypes being caused by mutations in the HNF1A, HNF4A, and GCK genes. These genes play crucial roles in regulating glucose metabolism and insulin production in the pancreas.

## Diagnosis of MODY
Diagnosing MODY can be challenging due to its rarity and similarity to other forms of diabetes. However, several factors may suggest the possibility of MODY, including:

1. Young age at diagnosis (often before age 25)
2. Family history of diabetes, especially in multiple generations
3. Non-insulin-dependent diabetes in lean individuals
4. Mild or asymptomatic hyperglycemia despite the absence of obesity or insulin resistance

Genetic testing is the gold standard for diagnosing MODY, as it can identify specific gene mutations associated with the condition. However, genetic testing may not be readily available or affordable in all healthcare settings.

## Management of MODY
Management strategies for MODY aim to control blood sugar levels and prevent complications associated with diabetes. Treatment may involve lifestyle modifications, oral medications, or insulin therapy, depending on the individual's specific gene mutation and clinical presentation.

For individuals with MODY caused by mutations in the GCK gene, which usually results in mild, stable hyperglycemia, lifestyle modifications such as dietary changes and regular exercise may be sufficient to maintain adequate blood sugar control. In contrast, those with MODY caused by mutations in genes such as HNF1A or HNF4A may require oral medications or insulin therapy to manage their condition effectively.

Additionally, regular monitoring of blood sugar levels, along with screening for diabetes-related complications such as retinopathy, nephropathy, and neuropathy, is essential for individuals with MODY.

Learn the symptoms, causes, diagnosis, and treatment of MODY, a rare, inherited type of diabetes caused by gene mutations.

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MODY: The Rare, Inherited Form of Diabetes

For people with diabetes, regular self-monitoring of blood glucose levels is a crucial tool for maintaining health. Testing your blood sugar with a meter (glucometer) at specific times throughout the day and night provides you and your care team with the data needed to keep your diabetes well-controlled. But what’s the best technique for accurate results? And when should you be testing?

## How to Test Your Blood Sugar
Start by washing and thoroughly drying your hands before handling the meter and test strips. Insert a new sterile lancet into the lancing device and twist it to the least painful depth setting. Alternate which finger you use for pricking. Position the device on the side of your fingertip and press the button to prick yourself.

Apply pressure until you get a large drop of blood. Transfer the blood onto the test strip in your meter, making sure to cover the entire sample area. Avoid smearing. Dispose of the used lancet safely. Apply pressure to stop the bleeding. Wait for the reading to display on the meter. Be sure to properly code your meter if required by the manufacturer.

## When to Test Blood Sugar
Here are the key times to perform blood sugar tests:
                          
1. First thing when you wake up, before eating or taking medication. This gives your starting daily baseline.
2. Right before meals. Testing before breakfast, lunch, dinner shows how food affects you.
3. 1-2 hours after the first bite of a meal. This lets you see the peak rise from carbs.
4. Before and occasionally after exercise. Checks if activity is lowering glucose.
5. Before driving or operating heavy machinery. Ensures levels are safe.
6. Before bedtime. For type 2 diabetes, confirms you are not too high or low overnight.
7. During illness. Vomiting and fever can change blood sugar levels.
8. When you suspect you are low or feel symptoms. Confirms and guides treatment of hypoglycemia.
9. For type 1 diabetes, sporadic overnight tests. Catches highs or lows during sleep.

Checking frequently creates a detailed picture of your daily glucose patterns and fluctuations. This allows medication and lifestyle adjustments to be made for optimal diabetes control. Consistency with testing is vital.

Learn the proper technique and optimal times for routinely checking blood sugar levels - from fasting morning readings to pre/post meal testing for diabetes

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How and When to Test your Blood Sugar

Keeping tight control over blood glucose levels is critical for people with type 2 diabetes. Various blood sugar testing methods are used to monitor glycemic control and make treatment adjustments when needed. What are the key blood tests for tracking diabetes?

### Fasting Blood Glucose
This is the main laboratory test ordered to initially diagnose diabetes and prediabetes. It measures your baseline blood sugar after an 8 hour fast, with normal levels under 100 mg/dL. Repeat testing determines if elevated results reflect isolated spikes or consistent problems with glucose regulation.

### Postprandial Blood Glucose
Also called the post-meal test, this checks glucose levels 2 hours after eating a meal. Levels exceeding 140 mg/dL indicate difficulties with processing carbohydrates from meals. This test gives insight on how your body handles real-food glucose loads.

### Oral Glucose Tolerance Test
For this test, fasting blood sugar is measured, then a glucose solution is consumed, with levels retested periodically for several hours. Elevated 2 hour post-drink levels confirm impaired glucose tolerance and diabetes. This is a more sensitive test than fasting glucose alone.

### Home Blood Glucose Monitoring
Using a glucometer, patients check blood sugar levels at various times throughout the day - first thing in the morning, before meals, 1-2 hours after meals, and at bedtime. This pinpoints glycemic patterns and guides medication and lifestyle adjustments.

### Hemoglobin A1C Test
This lab test shows the average blood sugar over 2-3 months by measuring what percentage of hemoglobin is bound with glucose. Levels over 6.5% indicate diabetes. A1C gives a bigger picture of glucose control beyond daily fluctuations.

No single test provides the full scope of information needed to properly manage type 2 diabetes. Your doctor will recommend a combination of fasting glucose, A1C, post-meal testing, and home monitoring to inform treatment decisions and keep you healthy. 

If you're motivated to reverse diabetes for good, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Learn about the various blood sugar testing options for type 2 diabetes available to you.

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Blood Sugar Tests for Type 2 Diabetes

Exercise is a crucial component of  controlling blood sugar levels for individuals with diabetes. Whether you have type 1 or type 2 diabetes, physical activity should be part of your daily routine to improve your metabolic health and keep blood glucose within a healthy range. But how exactly does exercise lead to reductions in blood sugar? There are several mechanisms at work.

### Increasing Insulin Sensitivity
One of the main ways that exercise helps regulate blood sugar is by increasing the muscles' sensitivity to insulin. Insulin is the hormone that allows glucose to leave the bloodstream and be absorbed into cells for energy. In type 2 diabetes, cells become resistant to insulin, leading to high blood sugar levels. Exercise makes the muscle cells more responsive to insulin, enabling them to more easily take up glucose from the blood.

Both aerobic exercise like jogging or cycling and strength training with weights improves insulin action on skeletal muscles. The more regularly you exercise, the greater the impact on insulin sensitivity. This effect can last for up to 2 days after a single workout.

### Building Muscle Mass
Having more muscular mass equates to having more capacity to store glucose from the bloodstream. Strength training and resistance exercises cause micro tears to muscles which are then repaired, resulting in muscle growth and increased muscle mass. The more muscular a person’s body composition, the more glucose storage ability they have. Building muscle is highly beneficial for blood sugar control.

### Increasing Glucose Uptake
During physical activity, the working muscles have increased need for energy. To meet this demand, the muscles will uptake and burn more blood glucose for fuel even without insulin present. The glucose is then stored as glycogen in the muscles instead of remaining in the bloodstream. This energy expenditure effect helps lower blood sugars both during and after exercise.

### Decreasing Visceral Fat
Exercise helps reduce dangerous visceral belly fat surrounding the abdominal organs. This type of fat promotes inflammation and insulin resistance. Less visceral fat means lower levels of resistance-causing free fatty acids, cytokines, and hormones. Aerobic activity paired with strength training is ideal for decreasing visceral adipose tissue.

### Lowering Inflammation
Regular exercise provides anti-inflammatory effects in the body. Chronically high blood sugar levels can cause inflammation which damages cells and makes them insulin resistant. Exercise reduces inflammatory markers like C-reactive protein and interleukin-6. This benefit enhances cells’ ability to respond properly to insulin.

By incorporating regular aerobic activity, strength training, flexibility exercises and proper rest into your life, you can keep blood glucose levels within a healthier range and prevent complications of diabetes. Consult your doctor before starting or changing any exercise program.

If you're motivated to reverse diabetes for good, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Discover the powerful impact exercise can have on controlling blood sugar levels and improving overall health for individuals with diabetes

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How Exercise Helps Lower Blood Sugar Levels

For those living with diabetes, monitoring carbohydrate intake is crucial for maintaining healthy blood sugar levels. When it comes to smart carb choices, wheat-based foods like bread, pasta and cereals may seem like healthy options. However, there are several reasons why wheat is actually a poor choice for the diabetic diet.

### 1. Spike in Blood Sugar
Wheat products have a high glycemic index, meaning they cause a rapid rise in blood glucose when consumed. This stimulates insulin secretion and can contribute to [insulin resistance](https://custodiahealth.com/blog/insulin-resistance-the-silent-metabolic-syndrome) over time. The refined carbohydrates in wheat bread, cereals, crackers and pastries are quickly broken down into simple sugars, spiking blood sugar out of the target range.

### 2. Inflammatory Effects
Modern wheat contains proteins that can trigger inflammation in the digestive system. Chronic inflammation is linked with insulin resistance and higher diabetes risk. Celiac disease is also more common in type 1 diabetics, causing gluten-intolerance. Going wheat-free improves gastrointestinal symptoms and reduces inflammation.

### 3. Lack of Nutritional Value
Wheat products are not very nutrient-dense, providing mainly empty carbohydrates and calories with minimal vitamins, minerals or fiber. Diabetics have specific nutritional needs for blood sugar regulation and reducing risk for complications. There are better carb choices that provide more nutritional benefits.

### 4. Poor Sense of Satiety
Refined wheat products do not promote a feeling of fullness after eating. This leads to overconsumption of carbohydrates and calories, contributing to weight gain and increased insulin demands. It’s easy to overdo it on crackers, bread, and cereal versus whole foods.

## Takeaway
With the risk for blood sugar spikes, inflammation, weight gain and poor nutrition, wheat is not a diabetic-friendly food. Swapping out wheat for healthier alternatives like beans, lentils, quinoa, buckwheat and nut flours provides stable energy and more nutrients to support diabetes management. Going wheat-free improves glycemic control, promotes weight loss and reduces inflammation – delivering major benefits for diabetics.

If you're living with diabetes and you want to put it in remission, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Discover the potential negative impact of wheat on your blood sugar levels if you have diabetes and why it's important to be mindful of your wheat intake

why-wheat-isn-t-good-for-diabetes.jpg

Why Wheat Isn't Good For Diabetes 

For those living with type 2 diabetes, a daily regimen of medication can seem like the only option for managing blood sugar levels. However, making certain sustainable lifestyle changes can have a powerful effect on reversing diabetes and restoring normal insulin function naturally.

## Adopt a Low-Carb, Nutrient-Dense Diet
What you eat has a direct impact on diabetes. Consuming fewer refined carbohydrates and sugars while increasing intake of protein and fats helps stabilize blood sugar spikes and crashes. Aim to focus your diet on non-starchy vegetables, high-fiber fruits like berries, nuts, seeds, eggs, fatty fish, beans, lentils, and healthy fats from olive oil, avocados, and coconut oil. Limit sweets, white bread, pasta, rice, soda, fruit juice, and other processed foods with added sugars. Be mindful of portion sizes even with healthy foods. Eat plenty of antioxidant-rich foods like colorful vegetables and berries to reduce inflammation. Get adequate protein, which helps maintain steady energy levels. 

## Incorporate Intermittent Fasting
Intermittent fasting, which involves restricting food intake to specific time periods during the day, can be an effective natural therapy for diabetes. Fasting for set periods of 16-20 hours daily has been shown to dramatically improve insulin sensitivity and stabilize blood sugar control. Because you're consuming little to no calories during the fasting window, it allows your pancreas to rest and your body to more easily access and burn stored fat for energy. This reduces strain on the insulin-producing beta cells. Studies suggest intermittent fasting may help reverse insulin resistance that leads to type 2 diabetes. Work closely with your doctor to determine safe intermittent fasting routines to incorporate into your lifestyle.

## Increase Physical Activity Levels
Exercise is a powerful insulin sensitizer and an extremely important lifestyle factor for reversing diabetes. When combined with proper nutrition, physical activity can help restore normal blood glucose metabolism and improve insulin function. Aim for 150 minutes per week of moderately intense exercise such as brisk walking, leisurely cycling, tai chi, yoga, water aerobics or light resistance training. Even very light physical activity such as housework, gardening and taking the stairs helps. The key is to start slow and work up to moderate activity levels gradually. Move more throughout your day with simple habits like parking farther from entrances and taking brief activity breaks. But be mindful not to overdo activity and raise blood sugar too much. Proper exercise allows your muscles to better utilize glucose.

## Attain and Maintain Healthy Body Weight
Excess weight places enormous strain on the body's ability to regulate blood sugar properly. This contributes heavily to insulin resistance. Losing just 5-10% of your body weight can significantly reduce insulin resistance, improve metabolic health, and decrease risk for diabetes complications. Aim for slow, steady weight loss of 1-2 pounds per week through diet and exercise. Consult with your doctor to determine a safe weight loss plan. Be sure to avoid extreme low-calorie diets. The focus should be on losing fat while maintaining muscle through exercise and sufficient protein intake. Once at a healthy weight, continue nutrition and activity habits to sustain your results.

## Manage Stress Levels
Chronic stress takes a toll on blood sugar control by raising levels of cortisol and pro-inflammatory factors. High stress negatively impacts metabolic regulation. Make stress relief a consistent part of your routine through practices like yoga, meditation, deep breathing, journaling, or massage therapy. Getting enough high-quality sleep and making time for relaxing hobbies also helps manage stress and cortisol levels. Learning to handle stress in a healthy way supports overall diabetes reversal.

With dedication and consistency over time, implementing these lifestyle changes can help restore normal insulin function, maintain healthy blood glucose levels, and potentially reduce reliance on diabetes medications. Always discuss significant lifestyle changes with your healthcare providers to safely reverse diabetes.

If you're motivated to reverse diabetes for good, we have the trusted, proven program for you. Built on decades of research and the expertise of top clinicians, the [Custodia Health](https://custodiahealth.com) program is carefully designed to guide you through this journey. Through your care team of doctors and nutrition coaches, you'll get the support and tools to take control of your blood sugar levels. Don't just manage diabetes - end the reliance on medication and get your health back on track with guidance from Nigeria’s leading diabetes experts. [Get started here](https://custodiahealth.com)

Looking to reverse diabetes? Discover how making simple lifestyle changes can help reverse diabetes and reduce the need for medication

beyond-medication-lifestyle-changes-for-diabetes-reversal.jpg

Beyond Medication: Lifestyle Changes for Diabetes Reversal

Intermittent fasting has become a popular health strategy, offering benefits like weight loss, reduced inflammation, and improved cardiovascular health. But did you know intermittent fasting may also help reverse diabetes (type 2)?

Here are the top ways fasting can combat diabetes:

### 1. Lowering Insulin Resistance
One of the main drivers of type 2 diabetes is [insulin resistance](https://custodiahealth.com/blog/insulin-resistance-the-silent-metabolic-syndrome) - when your cells stop responding properly to the insulin hormone. This causes blood sugar levels to rise, as glucose builds up in your bloodstream rather than being absorbed by cells.

Intermittent fasting can help restore insulin sensitivity and reverse insulin resistance. During the fasting periods, your insulin levels naturally fall, allowing your cells to re-sensitize to insulin. Studies have found periods of daily fasting over 16-20 hours can dramatically improve insulin sensitivity.

### 2. Reducing Fat Around Organs
Excess visceral fat and ectopic fat are harmful types of fat that build up around organs like your liver and pancreas. This fat releases toxic chemicals and hormones that contribute to insulin resistance and diabetes progression.

Fasting activates fat burning, helping reduce dangerous visceral and organ fat. This reduces lipotoxicity and improves insulin signaling. Fasting may also prevent fat from being deposited around organs.

### 3. Bettering Metabolic Flexibility
Metabolic flexibility refers to your body’s ability to switch easily between burning carbs for energy and burning fat for energy. Poor metabolic flexibility is linked to diabetes.

Intermittent fasting can enhance metabolic flexibility. Your body learns to burn stored fat for fuel during the fasting periods, while still being able to burn incoming glucose after meals. This ability to switch fuel sources helps regulate blood sugar.

### 4. Suppressing Inflammation
Chronic inflammation can damage cells and cause them to become insulin resistant. Studies show intermittent fasting can reduce systemic inflammation and inflammatory markers. Lowering inflammation helps your cells stay sensitive to insulin.

### 5. Improving Blood Sugar Control
By improving all these factors - insulin sensitivity, fat burning, inflammation - intermittent fasting can stabilize blood sugar levels and maintain tight glycemic control. Maintaining healthy blood sugar levels is critical for reversing insulin resistance and diabetes reversal.

### 6. Allowing Beta Cell Recovery
Some researchers believe fasting may also allow overworked pancreatic beta cells time to rest and recover. Beta cells are responsible for producing insulin. Resting these cells through fasting periods could support natural insulin production and improve blood sugar control.

## The Bottom Line
Research shows intermittent fasting can offer powerful benefits for diabetes reversal. Through effects on cellular sensitivity, metabolism, inflammation and more, fasting helps restore balance to a dysregulated system. Working under medical guidance, type 2 diabetics can use fasting as an effective natural therapy to regain control of blood sugar levels and insulin function.

Dealing with uncontrolled diabetes can be an uphill battle, often leaving you overwhelmed. Yet, don't lose hope – there are proven methods to reverse diabetes and go off medications. At [Custodia Health](https://custodiahealth.com), we have a diabetes remission program tailored for individuals with type 2 diabetes. Our comprehensive program includes personalized coaching, on-call doctors, and resources for lifestyle and dietary adjustments. If you're eager to reclaim your health, [Custodia Health](https://custodiahealth.com) is ready to assist you on your journey.


Discover the link between intermittent fasting and diabetes reversal. Learn how this approach is helping people reverse diabetes in Nigeria

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Diabetes Reversal: How Does Intermittent Fasting Help?

Type 2 diabetes is a serious condition that requires careful management to prevent complications. While controlling blood sugar levels is essential, understanding the potential complications and taking proactive steps to prevent them is equally crucial. In this guide, we'll delve into the common complications associated with type 2 diabetes and explore strategies to keep them at bay.

## The Link Between Diabetes and Complications
High blood sugar levels over time can lead to a range of health issues. When diabetes isn't managed effectively, it can impact various organs and systems in the body, increasing the risk of complications. These complications can affect not only the quality of life but also pose serious health threats.

### 1. Cardiovascular Complications
Heart disease, including heart attacks and strokes, is a significant concern for individuals with type 2 diabetes. Elevated blood sugar levels contribute to the narrowing and hardening of arteries, raising the risk of cardiovascular events. Preventive measures include managing blood pressure and cholesterol levels, maintaining a heart-healthy diet, regular exercise, and avoiding smoking.

### 2. Kidney Disease
Diabetic nephropathy, or kidney disease, is another complication linked to type 2 diabetes. High blood sugar can damage the small blood vessels in the kidneys, affecting their ability to filter waste effectively. To prevent kidney disease, it's essential to keep blood sugar levels under control, manage blood pressure, and limit sodium intake.

### 3. Eye Complications
Diabetic retinopathy, a condition that affects the blood vessels in the eyes, is a concern for people with diabetes. It can lead to vision impairment or blindness if left untreated. Regular eye check-ups, blood sugar control, and blood pressure management are critical to preventing eye complications.

### 4. Neuropathy
Diabetic neuropathy refers to nerve damage that can lead to pain, numbness, and tingling in the extremities. Preventive measures include maintaining stable blood sugar levels, regular foot care, and adopting a healthy lifestyle to support nerve health.

### 5. Foot Complications
Diabetes can impair circulation and nerve function in the feet, making them prone to infections and slow healing. Proper foot care, wearing appropriate footwear, and managing blood sugar levels can help prevent foot complications.

### 6. Skin Complications
People with diabetes are more susceptible to skin infections and slow wound healing. Keeping blood sugar levels within a healthy range, practicing good hygiene, and promptly addressing any cuts or wounds are essential to prevent skin complications.

### 7. Oral Health Issues
Diabetes can increase the risk of gum disease and other oral health problems. Maintaining good oral hygiene practices, visiting the dentist regularly, and managing blood sugar levels contribute to oral health prevention.

## Takeaway
While living with type 2 diabetes requires diligence, knowledge is power when it comes to preventing complications. By taking proactive steps to control blood sugar levels, adopting a healthy lifestyle, and working closely with healthcare providers, people with type 2 diabetes can significantly reduce their risk of complications. 

Dealing with uncontrolled diabetes can be an uphill battle, often leaving you overwhelmed. Don't lose hope – there are proven methods to achieve remission and lower blood sugar levels. At [Custodia Health](https://custodiahealth.com), we offer virtual care solutions tailored for individuals with type 2 diabetes. Our comprehensive support includes personalized coaching, on-call physicians, and resources for lifestyle and dietary adjustments. If you're eager to reclaim your health, [Custodia Health](https://custodiahealth.com) is ready to assist you on your journey.

Learn how type 2 diabetes can lead to complications and find simple ways to avoid them

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