It’s Entirely Natural - Articles

A vegetarian is defined as one who does not eat any kind of meat, including poultry and fish. Are you considering being a vegetarian? It means a change in lifestyle as well as knowing how to be healthy while keeping faithful to this diet.

There are three major types of lifestyles and eating habits that vegetarians may include in a diet.

• The first type is a lacto-vegetarian. These devotes exclude all types of meat and eggs, but will include dairy products as part of their meals.
• The second type of vegetarian is a vegan, or a strict vegetarian. This group does not eat any type of meat or dairy products, such as milk. There are also some vegans that will not eat honey.
• The third type of vegetarian is known as a lacto-ovovegetarian. This is the major form of vegetarian lifestyle that many take part in. It includes excluding meats only, but including eggs as well as dairy products.

The type of vegetarian you decide to become will be determined by knowing what types of nutrients you need.

There are several reasons why one may decide to become a vegetarian. Vegetarians are known to have fewer health problems than others. They suffer from fewer heart disease and cancer problems, including lower instances of colorectal, ovarian and breast cancer. High blood pressure and diabetes are also lower amongst vegetarians.

A vegetarian diet includes most of the nutrients one needs for good health. Vegetarian diets exclude most types of fats that are not healthy for you. These diets also add fiber to the diet, which helps in circulation and functioning as well nutritional balance.

Despite this balance and these benefits, there are several extra nutrients that vegetarians have to make sure they get in of their diet. Vegetarians need to insure that they get enough protein. It’s important to make sure that enough protein is eaten. Grains, beans, tofu, nuts, eggs or peas can contribute to adequate protein consumption. Without protein, you will not have enough energy for the day.

The second nutrient that is needed in a vegetarian diet is calcium. If you eat dairy, this will be easier to consume. However, if not, you can find calcium in darker greens. Vitamin D, Iron and Vitamin B-12 are the other three nutrients that may be lacking in this diet.

Being a vegetarian is an option for maintaining a different type of lifestyle and diet. As long as one recognizes the need for additional nutrients, it is a very healthy diet.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Nutrition & Health.

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Tags: blood pressure, diabetes, Fiber, honey, Nutrition & Health, vegans, vegetarians

If every person had the exact same body type and exact same body chemistry, then it would be very easy to have one diet plan that would fit all people. Indeed, it would seem no diets would be needed at all. Because each person is different, not every diet is beneficial to every person. Food allergies, existing health problems, and other conditions all help predetermine what diets will work and what diets should be avoided. This also applies to low carb diets. There are many variations of low carb diets available, but they all have the same target of reducing carbohydrate intake.

In order to determine if the low carb approach is safe for you, it is best to see your doctor. If the doctor you see does not have your family health history and yours, then you will need to collect as much information as possible before going to your visit. Your doctor will make his/her assessment based on your past health condition, and also the conditions that your family is predisposed to having.

Surprisingly enough, you inherit some of your carbohydrate utilization and storage tendencies, along with many other health traits. When you are collecting family history, you will want to start with your immediate family. Every disease and surgery should be recorded, as well as any chronic diseases. If there is a personal or family history of diabetes, this should be very carefully noted. Diabetes affects more than 15 million Americans and can be very dangerous in combination with a low carb diet.

Once you have collected health history information about your immediate family, then move on to extended family, like aunts, uncles, and grandparents. The more information that you provide to your family doctor the better he or she will be able to determine if a low carb diet is safe for you.

In order to further determine the safety of a low carb diet for you, your doctor will want to run some basic tests. These include checking your blood pressure, fasting blood sugar, triglycerides, and cholesterol levels (both HDL and LDL). Since different people metabolize carbohydrates in different ways, what may be a safe level for you (and therefore not need changing at all), may need curbing in someone else.

As effective a tool as low carb diets are in the weight loss arsenal, they are not suited for every person. Certain people have personal or genetic health factors that would make trying low carb diets dangerous. Therefore, you will need to see your doctor before starting this type of diet. You will also need to learn as much as you can about your family health history, and assemble a profile of your past and current health conditions.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Nutrition & Health.

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Tags: Anger, blood pressure, cholesterol, diabetes, diet, low carb diets, Nutrition & Health

Diabetes mellitus is a medical condition when the amount of glucose in the blood becomes too high. Glucose is moved from the blood to the body’s cells via a hormone known as insulin. Should the insulin level become too low, the blood glucose levels may rise resulting in diabetes.

By eating a balanced diet and taking regular exercise whilst maintaining a healthy body weight, one can assist with the prevention and delay of type 2 diabetes. Those who have developed diabetes should maintain a weight that is considered healthy and ensure that their diet is low in saturated fat and salt. They should, however ensure that their diet contains at least five portions of fruit and vegetables along with carbohydrates that are starching such as pasta, rice and whole-grain bread.

Untreated diabetes may cause increased thirst, the need to urinate more, weight loss, itching of the genital organs, blurred vision and tiredness.

Type 1 diabetes is also referred to as insulin dependant diabetes. The body’s immune system turns against itself and as result the cells that produce insulin are destroyed and the pancreas is unable to produce enough insulin. This type of diabetes usually develops in people under the age of 40 and in childhood.

Type 2 diabetes is when the body does not produce enough insulin or the insulin does not properly work. This type usually occurs in middle ages people. This type of diabetes is rapidly growing in the US due to people becoming fatter due to their poor diet and nutrition.

Treatment can include diet modification and physical activity for type 2 diabetes to help patients control their blood glucose level and help those patients who are overweight lose weight. It is usually possible to control this type of diabetes by diet and insulin. People with type 2 diabetes are advised to adhere to a healthy well balanced nutritious diet and will be give their individual dietary guidance by a health professional.

Likewise, a healthy nutritious diet and physical exercise can assist with the prevention of type 2 diabetes. Researchers have linked the regular consumption of whole grain foods to reduce the risk of type 2 diabetes, cancer and heart disease. Foods that are whole grain provide a person with many nutrients such as fibre, minerals, vitamins and resistant starch. They contain compounds such as antioxidants and phytoestrogens which can assist with disease prevention. Nutrients such as these may become lost in the refining process.

People with diabetes are advised to eat healthy – the same way that is recommended for the whole population. Their diet should contain plenty of fruit and vegetables, starchy foods and foods that are low in sugar, salt and fat. Bear in mind that cakes that are designed for the diabetic may not be beneficial as they can contain a lot of fat.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Nutrition & Health.

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Tags: antioxidants, diabetes, diet, exercise, glucose, immune system, Nutrition & Health, type-2-diabetes

It is important for all individuals to maintain an active lifestyle for good mental and physical health. It is just as important for the older person who has type-2 diabetes to stay physically active for their good health. The reason is that exercise can actually improve the sugar control that is so important to managing diabetes. Contracting and relaxing muscles uses up energy.

As the body produces energy it uses the sugar supply in the blood during the time that you are exercising. This reduces the blood sugar level in your system. Exercise also increases the body’s ability to use insulin. This equates to your body needing less insulin in the process of taking sugar into your body cells, which can also reduce the blood sugar levels.

It is wise to let your physician know that you are thinking about starting a new exercise program. Your doctor will advise you regarding your diabetes and how to design a program around your ability, age and health needs.

Some of the questions you may have:

How long to exercise? How Often? How hard do you exercise?

Normally you need to exercise a minimum of 30 minutes in order to improve you fitness level. If you have difficulty doing 30 minutes, start out at 10, then increase to 15 until in a few weeks you work up to 30 minutes a day, five days a week. Those persons needing to lose weight you may want to set a goal of 60 or more minutes of exercise.

Three times a week is how often to exercise that is usually recommended, your physician can give you a better individual guideline.

Determining how hard to exercise may be a little more difficult. In order to determine the degree of exercise, it’s extremely helpful to determine your heart rate. Some exercise equipment comes with monitors to help you determine this. You want to increase your heart rate and breathing rate to sufficient levels so that you are doing your heart well without causing exhaustion. Generally if you can sing while doing the exercise, you are not exercising hard enough. If you can talk, but are a little out of breath, you are at the appropriate level. If, however you cannot talk at all during exercising, you are in the “too hard” level and you need to take it down a level.

Exercise Tips:

Start with mild exercising if you have been inactive for a while. Gradually increase the time you exercise and how hard you exercise.

Start with 3 times a week and work up to 5 times a week.

Drink plenty of water before during and after exercising. Dehydration can affet your blood sugar levels, so stay hydrated!

Always carry diabetic identification with you while exercising

Choosing low-impact exercising is kinder to your bones and will lower your risk of injury. Good low-impact exercising: walking & swimming

Yoga and Pilates are great strengthening and flexibility activities

Avoid doing exercises that are high in intensity or involve lifting weights.

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Scott Meyers is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Insulin Resistance & Diabetes.

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Tags: blood sugar level, diabetes, insulin resistance, type-2-diabetes

Insulin resistance affects tens of millions in the United States. While insulin resistance can run in families, it is most influenced by lack of activity and the consumption of too much unrefined sugar. Both lead to an overweight condition, which then makes the problem of insulin resistance worse.

In order to understand insulin resistance, it is first important to understand how the body’s normal insulin-glucose cycle works, then what can go wrong with this cycle.

What is Insulin Resistance?

Insulin resistance is just what it sounds like—the pancreas produces more insulin than the body’s cells need. What’s more interesting is how insulin resistance develops in the first place.

How Should the Insulin Cycle Work Normally?

Your body has a finely-tuned mechanism for determining how much sugar is needed in the cells in order to function properly. The cycle goes like this:

1. The body has some glucose in each of its cells. Cells use up glucose due to activity. Brain cells use glucose if you’re thinking a lot (like doing a math problem or writing a speech). In fact, brain cells use around 20% of all the glucose your entire body needs—it’s an area that needs constant glucose in order to function!
2. The pancreas detects that the cells need more fuel—glucose—to carry on their functions. This organ produces insulin and sends it into the bloodstream. In a properly-functioning system, the cells absorb the insulin, which then triggers them to absorb more glucose.
3. The cells, triggered by the insulin, take in more glucose to keep their functions going.
4. As the level of circulating glucose declines, the insulin spurs your liver to produce more glucose. If it has lots of sugars nearby, it will use those (like when you’ve just eaten a candy bar). If there is less sugar, it will go to complex carbohydrates. If there’s none of that around, the liver will convert fat to glucose.
5. The glucose then circulates in your bloodstream and finds its way to the cells, whose appetite has been whetted by the insulin that they’ve absorbed.

And If I’m Insulin-Resistant, How does It Go Wrong?

The body’s finely-tuned insulin-glucose cycle worked well when we were all pursuing active lifestyles. The caveman hunters who had to run after prey every day got lots of exercise. And they ate foods that were unprocessed: game meats, complex carbohydrates (whole grains such as rice or wheat) and lots of fiber from tubers and other vegetables. The body never had an excess of sugars, as they just weren’t available in the diet.

This virtuous cycle persisted until a hundred years ago. People still worked hard in the factories and the fields, and food was generally wholesome.

In modern times, sedentary lifestyles and the high consumption of refined starches (like white bread) and sugars (like soft drinks or juice) have led to a disruption of this insulin-glucose cycle. The body consumes too much sugar and the cells use too little glucose. The result: circulating glucose levels and circulating insulin levels remain high as the pancreas tries to offset the overabundance of sugars in our system. Over time the cells become resistant to insulin, which means that ever-increasing amounts are required for the same response.

The result is insulin resistance. It’s a plague, but one that can be combatted by reducing our intake of refined sugars, losing a few pounds, and getting off the couch and putting our muscles to work!

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John Lonergan is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Insulin Resistance.

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Tags: complex carbohydrates, diabetes, glucose, insulin resistance, whole grains

We are suffering an obesity epidemic in the United States. About 66 million people are classified as ‘obese,’ which means that they have a Body Mass Index (BMI) greater than 30%. That means that a person’s body is over 30% fat.

Morbid Obesity: An Epidemic

Even more concerning is the number of ‘morbidly obese’ people in the US. One in six, or over 10 million people, is defined in this category. That means that they have a BMI of 40 or greater. When you assume that a healthy person has a BMI of 20 or less, a morbidly-obese person has over twice the body fat of a person at a healthy weight.

We all know that morbid obesity can cause heart problems and strokes. What many don’t know is that morbidly obese people suffer from high rates of diabetes. For the most part, their diabetes emerges because they don’t exercise enough and eat too much.

How the Body Processes Food

The body has a clever way to process the food we eat, as long as we eat in a healthy way. The food we eat is converted by the liver to glucose (for energy) and fat (for fat storage). If the body needs energy, our cells can process the glucose circulating in our bloodstream. As we ‘burn’ those sugars, the body sends signals to the pancreas to produce more insulin.

Our cells absorb the increasing insulin in the bloodstream, which tells them to absorb more glucose. Falling glucose levels stimulate the liver to send more energy to the cells. The liver ‘decides’ between converting more food to glucose, or converts the fats in our body to glucose.

That’s how it works in a well-functioning body.

Our Systems Can Break Down

If we become morbidly obese, this self-correcting mechanism can go haywire. Obese people eat too much food, especially sugars and starches (breads, sugary drinks, candy, etc.). The liver, overwhelmed, pushes too much glucose into our bloodstream. As a result, the pancreas produces more insulin, and the cells end up absorbing both glucose and insulin.

Over time, your cells—brain, muscle, other body cells—becomes oversaturated with insulin. That means that the cells need more and more insulin to evoke the same glucose-absorbing response. This need for more and more insulin stems from ‘insulin resistance,’ or the increasing need of your body’s cells to have insulin in order to function normally.

A good counter to insulin resistance is to exercise. Even if we’re obese, exercise causes the cells to absorb more glucose, and the insulin resistance drops.

Diet and Exercise for the Morbidly Obese

Another way to reduce this problem is to eat less, or eat differently. If we eat fewer starches and sugars, our liver is likely to be less overloaded, and pushes out less glucose. The pancreas is stimulated less to produce insulin, and the cells’ insulin resistance falls.

How about doing both? Even if you retain your body weight, insulin resistance can go down with better diet and exercise. Unfortunately, it is very difficult for morbidly obese people to exercise, and they’re also more likely to eat food that overloads their system, for physical and psychological reasons.

What does insulin resistance do to the body? It narrows the arteries, cutting off circulation in the heart, the lungs, and the extremities. Left long enough, it will permanently damage the pancreas and lead to insulin-dependent diabetes. Diabetes is especially bad for the morbidly obese, who generally suffer from many problems at the same time.

What do you or someone you love do if you suffer from morbid obesity and insulin resistance? Even if you’ve tried to lose weight and can’t, change your diet to reduce sugars. Exercise as much as you can. Your body will grow healthier without any other changes, and your chances of developing chronic diabetes will go down.

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John Lonergan is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Insulin Resistance.

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Tags: diabetes, insulin resistance, obesity

Insulin is a self-correcting hormone which ebbs and flows as the body needs it. Insulin is part of an exquisitely-controlled system that signals the cells when to use energy, the liver when to produce it, the hunger centers when we need to refill, and the nerves to insure that we stay calm and collected.

The insulin that diabetics have to take is a replacement for this smoothly-operating natural system. Although insulin-dependent diabetics must take insulin or they will die from their disease, the spikes in their insulin injections don’t correspond well to how their insulin system would work in a normal body. As a result, even diabetics who measure their blood glucose often during the day and assiduously take their insulin shots are at much higher danger of organ failure, circulatory disease and other diseases that are common to diabetics.

In order to understand why diabetes can be so problematic, it’s best to understand how the insulin cycle works in a healthy body.

The pancreas produces insulin, and it detects the amount of glucose and insulin circulating in the body. The two parts of the pancreas—glucose-sensors and insulin producers—work hand-in-hand to insure that the levels of insulin and glucose are in balance at all times.

What does the pancreas really measure when it measures circulating glucose? It’s primarily monitoring the amount of sugar uptake by the cells. When we are working hard on a math problem, for example, the brain’s cells require a good deal more energy in the form of glucose than when our brains are relaxed. The brain is the most sensitive of our organs to glucose levels—that’s why we can achieve a ‘sugar high’ after we eat a piece of candy, and a ‘sugar low’ when our blood sugar level falls. The symptoms of too much sugar are excitability (particularly amongst children), while the symptoms of too-low glucose in the blood are lowered temperature, thirst, shivering and bad temper.

Other organs also depend on the right glucose level in order to assure that they function properly. When you run, for example, your leg and other muscles use a good deal of the glucose circulating freely in the blood. If this glucose weren’t replenished quickly, you could end up hypoglycemic, which means with low blood sugar. The muscles would soon lose their ability to work at their top level, and you would slow down.

Fortunately, the pancreas detects this lowering of the blood sugar levels and responds immediately with insulin secretions. These secretions tell the muscles “request more glucose,” and tell the liver “produce more glucose.” The elegant system therefore relies on this feedback loop in order to assure that cells have exactly the right amount of sugar available to fuel their activity.

The insulin-dependent diabetic cannot rely on this fine-tuning method. He or she is forced to ‘spike’ their insulin by injecting it two to five times a day. Although they try to time their insulin injections around mealtimes, they are not able to duplicate the fine controls of insulin secretion in response to cellular needs.

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John Lonergan is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Insulin Resistance.

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Tags: blood sugar level, circulatory disease, diabetes, insulin resistance

PCOS has been until recent years a mysterious scourge of over 10% of women worldwide. PCOS stands for “Polycystic Ovarian Syndrome.” Break the term down into its constituent parts, and you understand its meaning:

1. Polycystic means the production of more than one cyst on a woman’s ovaries. In general, these cysts are immature, not resulting in the production of an egg, or ovum, which can be fertilized. There are usually many such cysts at one time.
2. Ovarian means that the syndrome is associated with the ovaries. A conclusive diagnosis can be made by laparoscopic examination of the surface of the ovaries. The physician usually finds cysts that are 5 to 7 times larger than a normal ovarian cyst, generally with a white cap over them.
3. Syndrome means that there are several symptoms which combine to help diagnose PCOS. These symptoms range widely, but can include male-pattern hairiness on the face and the rest of the body, infertility, insulin resistance, overweight or obesity, depression and deepening of the voice.

Many women have gone undiagnosed with PCOS for years because of the multiplicity of symptoms. Some symptoms are congruent with obesity, for example, like insulin resistance and release of testosterone, the male hormone. Others have to do with other forms of infertility—many women are discovered to suffer from PCOS when they and their husbands visit infertility clinics.

The underlying causes of PCOS are not yet proven. This is what makes it so difficult, in some cases, to diagnose PCOS without a definitive laparoscopy. One theory is that women who have PCOS have an underproduction of FSH, or Follicle Stimulating Hormone, from their pituitary gland. A low production of FSH can be tied to a lack of maturity of the ovarian cysts, which in turn lead to reduction or elimination of periods, and the production of many cysts at one time.

If true, the underproduction of FSH by the pituitary may be associated with other pituitary abnormalities, again resulting in a number of symptoms which make diagnosis difficult or confusing.

Just as there are several symptoms and explanations for PCOS, there are also several treatments. The exact treatment protocol depends on the woman, the degree to which the syndrome has advanced, and the subsequent damage that has been done to the woman’s body over a period of time.

In some cases, women will take drugs which stimulate the pituitary to produce more FSH. This provides a direct stimulation to the ovarian follicles to mature, which also reduces the number of them and brings a woman back into normal estrus.

In more severe cases, laparoscopic surgery is recommended in order to manually reduce the number of immature follicles on the surface of the ovaries. This reduction will reduce the overproduction of insulin and testosterone, and reverse the processes of insulin resistance and masculinization that accompany this hormone production.

If the woman’s PCOS has been in place for a number of years, additional drugs may be needed to counteract the effects of heavy insulin production, including glucophage and, in some cases, additional insulin.

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John Lonergan is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on PCOS & Insulin Resistance.

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Tags: Depression, diabetes, Fertility, infertility, insulin resistance, obesity

66 million Americans are clinically obese. That means that they have more than 30% fat by body weight, when a ‘normal’ body should have less than 25%. Obesity has reached epidemic proportions over the past twenty years.

Obesity used to be thought of as a problem of a few states in Appalachia and the Southeast. It is now prevalent across the United States. In 1990, no state had an obesity prevalence rate greater than 20%, and only 4 states had an obesity rate between 15 and 19%. By 2000, 46 states had obesity rates of greater than 20%, and 17 states had obesity prevalence of over 25%.

The US is a leader in obesity, but rates are climbing around the developed industrial world. It is estimated that there are over 300 million obese people in the world. Rates in China, Western Europe and even Japan are increasing.

Morbid obesity, defined as a BMI (body mass index) of greater than 39%, afflicts 3% of all Americans, or about 9 million people. While the number of obese patients has grown by 24% from 2000 to 2006, the number of morbidly obese people has grown by over 50% during the same period.

Even children are not immune. Whereas childhood obesity was virtually unknown before 1990 in the US, the incidence of obesity has climbed to 13% amongst teens and pre-teens in 2006. Type-II diabetes, previously only an affliction of obese adults, has started to become a concern with children as well.

The statistics are incontrovertible. The key questions are: how does obesity affect the health of those who have it, what is causing this epidemic, and how can we reverse its effects?

Obesity leads to a series of problems. The main concerns with the obese are heart and circulatory diseases (including strokes and peripheral vascular problems) and diabetes. These two problems are interrelated, as diabetics have a much higher chance of contracting circulatory diseases. Even the incidence of some cancers, such as estrogen-dependent breast cancer, can be raised by obesity. Those diseases related to diabetes and overweight are also increased; these include blindness, neuropathy, congestive heart failure and valve calcification.

What are the primary reasons for this growth in the number of obese people in the US? While there was always an underlying level prior to 1990 due to problems with the thyroid, heredity or other hormone imbalances, the growth in obesity since then can only be attributed to the consumption of higher-calorie foods and lack of exercise.

High calorie consumption comes through a number of sources, but especially

1. “super-sizing.” Compare the size of a McDonald’s hamburger from the 1980’s and one served today—it’s three times bigger, on average, by weight.
2. The presence of sugar and fat in the foods we eat.
3. We eat out much more often than we did in the past. Restaurants tend to pour on the sugar and fats, and their portions are enormous.

Lower exercise comes from the proliferation of armchair activities we’ve seen since 1990. At that time, there were four or five main TV channels; there are now over 150 on most televisions. Americans are watching much more television today than they did 20 years ago. In addition, the attractions of the Internet have led to a sedentary existence—particularly for pre-teens and teenagers. The habits that these people form in their youth remain with them for the rest of their lives.

What can be done against obesity and morbid obesity? The usual ‘saws’ of “more exercise, less caloric intake” are always valid, but heeded less and less. Despite the proliferation of gyms, commercial diet plans and books on dieting, most diets fails.

For those who are morbidly obese, bariatric surgery is the best alternative. Although dangerous—four percent die during or after surgery—and ineffective in over 20% of the cases, bariatric surgery often represents the best opportunity for the morbidly obese person to escape the serious problems brought on by their overweight condition.

Since 2004, when the Medicare CMS approved reimbursement for bariatric surgery, we’ve seen an explosion in the number of such operations. Whereas there were fewer than 20,000 bariatric surgeries in 1998, that number expanded to nearly 200,000 in 2004. It is estimated that the rate will increase to 800,000 by 2008.

Obesity is a scourge on our modern populace. We should do what we can to address the underlying causes.

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John Lonergan is a staff writer for It’s Entirely Natural, a resource for helping you achieve a naturally healthy body, mind, and spirit. You may contact our writers through the web site. Follow this link for more information on Insulin Resistance & Obesity.

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Tags: circulatory diseases, diabetes, diet, obesity, type-2-diabetes