Latest news with #CDCES
Yahoo
22-07-2025
- Health
- Yahoo
The #1 Breakfast to Help Lower Your A1C, According to Dietitians
Reviewed by Dietitian Katey Davidson, RD, CPT Hemoglobin A1C is a blood test that measures the average amount of glucose (sugar) in your blood over the last three months. 'When blood sugar levels stay elevated over time, it causes A1C to increase,' says Vandana Sheth, RDN, CDCES, FAND. Many factors can contribute to this, but diet plays a large role, including our breakfast choices. The good news is that eating a balanced breakfast, like our Southwest Breakfast Quesadilla, may help lower A1C. Just keep in mind that it can take a few months to lower A1C, so stay patient and consistent. 'Lowering your A1C starts with one key habit: keeping blood sugars steady—and that begins at breakfast,' says Kaitlin Hippley, RDN, LD, CDCES. Keep reading to learn why the Southwest Breakfast Quesadilla is the best breakfast to eat to help lower your A1C. Why the Southwest Breakfast Quesadilla Is the Best Breakfast to Help Lower A1C While there are many breakfasts that can support healthy blood sugar levels, the Southwest Breakfast Quesadilla is a top pick. 'The Southwest Breakfast Quesadilla delivers on all fronts and helps set the tone for the day by keeping blood sugars steady from the start. It's loaded with powerful ingredients like egg, beans, whole-wheat flour tortilla and tomatoes, all working together to support better glucose control and lower A1C results,' says Hippley. Plus, you can prepare it ahead of time or whip it up in the morning. It's High in Protein Although managing your carbohydrate intake is important, packing meals with protein is one of Hippley's top tips for lowering A1C. 'The eggs and beans in this recipe deliver a protein punch of 19 grams, helping to slow the conversion of carbs into glucose and prevent blood sugar spikes,' she says. Protein also keeps you full longer, making you less likely to overeat, and it helps to preserve lean muscle mass—key for boosting insulin sensitivity and supporting blood sugar control. In fact, the American Diabetes Association lists eggs and beans as two of the best protein sources for people with diabetes due to their high protein and fiber content, respectively. It's High in Fiber Speaking of fiber—the Southwest Breakfast Quesadilla is loaded with it. One serving provides a whopping 14 grams of fiber, which is about 50% of your daily fiber needs. Research shows that increasing fiber intake improves blood sugar control in people with type 2 diabetes. 'High fiber intake supports a healthy gut, and when the gut is balanced, insulin is used more efficiently,' says Hippley. 'Fiber also slows the breakdown of carbohydrates, leading to a gradual rise in blood sugar instead of spikes. Fewer spikes and better insulin sensitivity ultimately supports a lower A1C.' It Supports Healthy Weight Loss 'Losing just 5% to 10% of your body weight can help lower your A1C and reduce risk of complications,' says Hippley. While the average breakfast could top 400 calories, this one has just 175 calories and still delivers plenty of protein and fiber to support weight loss and blood-sugar management. That said, weight loss is not always warranted if your A1C is high. You can certainly lower your A1C by changing your diet and increasing exercise, even if your weight doesn't change. However, studies have found that losing just 5% of body weight can help lower A1C. This doesn't mean you have to count calories or restrict your food. Simply changing your habits—like walking more, strength-training and eating balanced meals—may help you lose weight. It May Reduce Cravings Research shows that high-protein breakfasts may reduce food cravings more than high-carbohydrate ones. Breakfasts high in carbohydrates can cause a rapid spike in blood sugar, followed by a quick crash. When this happens, low blood sugar can trigger cravings for more sugar or carbs. 'Avoiding blood sugar crashes in the morning reduces cravings for high-carb foods, large portions and glucose spikes,' says Hippley. Not only that, but starting the day with a balanced meal encourages healthier choices throughout the rest of the day, which ultimately helps lower your A1C, she says. Other Things to Do to Help Lower A1C Starting the day with a balanced breakfast is just one of many ways to support healthy blood sugar. Here are other strategies for lowering A1C: Prioritize Movement: Both cardio and strength training can help reduce A1C. One study found adults with type 2 diabetes who did both aerobic exercise and resistance training each week significantly lowered their A1C levels. The strongest effect was seen with 4.5 hours of moderate-intensity or 2.5 hours of high-intensity exercise per week. If that sounds like a lot, start small—because every bit counts. 'Go on a 10-minute walk after meals,' says Sheth. 'This can help your body lower your blood sugar by moving sugar from the blood into the cells more effectively.' Balance Your Plate: Include protein, healthy fats and fiber-rich carbs at meals, says Sheth. This is important not only at breakfast, but also at lunch, dinner and snacks because it helps prevent big swings in your blood sugar. Aim to fill half your plate with nonstarchy vegetables, one quarter with whole grains or other starches, and one quarter with protein. For example, try salmon with broccoli and quinoa, or a turkey burger on a whole-wheat bun with a side salad. Get Your Zzz's: 'Disrupted and poor sleep can affect insulin sensitivity and make it harder to manage blood glucose,' says Sheth. One study found poor-quality sleep and not sleeping enough was associated with a higher A1C in people with prediabetes. Aim for seven to eight hours of good-quality sleep per night and try to go to bed earlier to better align with your circadian rhythm—which helps to regulate blood sugar and insulin response. Research also shows that eating earlier in the day and reducing late-night eating is linked with healthier blood glucose levels., Manage Stress: Stress management is often an afterthought for managing blood sugar, but it's just as important as diet and exercise. When you're stressed, your body releases a stress hormone called cortisol, which raises blood sugar. This response is OK and sometimes needed in the short-term, but chronic stress can keep blood sugar levels elevated, leading to higher A1C levels. Challenge yourself to prioritize stress management as much as you prioritize your diet. Some examples include getting quality sleep, walking daily, meditating or journaling. Consider Supplements: Sheth always recommends focusing on food choices and lifestyle factors first before considering supplements. However, some supplements that may help with lowering A1C and blood sugar include berberine, alpha-lipoic acid and magnesium, she says. For example, some studies have shown berberine to be effective at lowering A1C and fasting glucose, though more research is needed. Probiotics also show promise; one study found that they improved blood sugar control in patients with less severe type 2 diabetes and could be a potential treatment option in this population. Be sure to consult with your health care provider before taking any supplements to ensure safety and avoid any negative side effects. Our Expert Take Lifestyle changes have the power to help lower A1C, and the best place to start is breakfast. The Southwest Breakfast Quesadilla is an ideal choice because it's low in calories and is packed with protein and fiber. Together, this can support healthy blood sugar levels, reduce cravings and may aid weight loss—all of which can contribute to lowering A1C. To further support your A1C, focus on regular exercise, quality sleep and stress management, and consider supplements if they're right for you. Remember, noticeable changes can take a few months, so be patient and give it time. Read the original article on EATINGWELL
Yahoo
01-07-2025
- Health
- Yahoo
The #1 Dairy Product to Help Lower Blood Pressure, According to a Dietitian
Reviewed by Dietitian Kelly Plowe, M.S., RDSwiss cheese is blood pressure–friendly thanks to its lower sodium content and excellent calcium offerings. Swiss cheese also has unique bioactive peptides that have been shown to lower blood pressure. Enjoy Swiss cheese in a hearty salad or pair it with whole-grain crackers or a piece of we think of the best foods to help lower blood pressure, dairy usually doesn't come to mind. But if there's one blood pressure–friendly cheese that experts recommend, it's Swiss. Swiss cheese, known for its 'eyes' (or holes) and mildly sweet and nutty flavor, has healthy properties that might help support better blood pressure levels, says Sheri Gaw, RDN, CDCES. Here, we dive into the research behind Swiss cheese's heart-healthy properties, plus how to incorporate the cheese into a balanced diet plan. Cutting back on sodium is one of the best ways to help lower your blood pressure. And if cheese is a beloved part of your daily diet, swapping some higher-sodium options for Swiss is a smart way to sustain a balanced and enjoyable eating plan. And it's not hard to do. Swiss is one of the lowest-sodium cheese options out there, says Gaw. A 1-ounce serving of Swiss cheese contains about 52 milligrams of sodium, or 2% of the Daily Value. Compare that to 1 ounce of Cheddar, which has about 185 mg, or 8% of the DV. While dairy is often associated with causing heart issues, research shows that calcium in dairy foods such as Swiss cheese does not increase blood pressure or risk for hypertension, says Gaw: 'In fact, it may reduce the risk of stroke.' Swiss cheese is a stellar source of calcium—1 ounce provides about 20% of the DV. We know protein helps keep you satiated and supports muscle mass, but research suggests that the protein in cheese is also a good source of bioactive peptides, which may benefit blood pressure. Swiss cheese, specifically, contains two peptides—Ile-Pro-Pro and Val-Pro-Pro—that have been shown to have anti-hypertensive effects. However, more research needs to be done to nail down the amount of cheese it takes to reap these health benefits. Swiss is delicious as a standalone snack, and it's just as great paired with other foods or in recipes. Here are a few tasty ways to enjoy Swiss: Pair it with fruit: Gaw recommends pairing a slice of Swiss cheese with fruit for a low-sodium snack. Any fruit works, but we especially like apples for the flavor combo. 'This snack is also good for blood pressure and blood sugar, thanks to its dose of calcium, protein, potassium and fiber,' Gaw says. Try it in a sandwich: Gaw recommends stacking a grilled chicken sandwich with a slice of Swiss cheese, lettuce and slices of tomatoes and avocado. 'This snack can be part of the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) dietary patterns, which help lower blood pressure,' adds Gaw. Add it to a salad: Swiss adds protein and calcium, plus umami flavor, to a bowl of greens. Try this Green Goddess Salad with Chickpeas recipe. Pair it with crackers: Gaw recommends pairing Swiss cheese with whole-grain crackers for an energy boost that promotes blood sugar and blood pressure management. Swapping out high-sodium cheeses for Swiss can help reduce your sodium intake. Here are some other ways to help support healthier blood pressure levels: Use herbs and spices: Lean on garlic, ginger, basil and oregano instead of salt to lower sodium intake and reduce blood pressure, says Gaw. A review found that garlic is associated with reduced blood pressure and cholesterol in those with and without chronic high blood pressure. Eat more plants: Plant-forward eating patterns, such as the Mediterranean diet and DASH diet, can help to lower blood pressure, adds Gaw. Research shows these diets are more promising for lowering blood pressure than just salt restriction alone. Cut back on alcohol: Drinking too much (which means more than two drinks a day for men and more than one drink a day for women) can spike your blood pressure. Cutting back on wine, beer, liquor and other alcohol can help lower your numbers and support your overall heart health. Get regular exercise: Finding an exercise you love can help you move more and, therefore, lower your blood pressure. The American Heart Association recommends strength training at least two days a week and 2.5 hours of moderate-intensity cardio each week. Swiss cheese is significantly lower in sodium than many other cheeses, and eating less sodium can help lower blood pressure. Swiss is an excellent source of calcium and has unique bioactive peptides (found in the proteins), which research suggests may also help lower your blood pressure. Adding Swiss to a hearty salad or pairing it with high-fiber fruit and crackers is a smart way to enjoy this nutritious dairy snack. Read the original article on EATINGWELL
Yahoo
02-06-2025
- Health
- Yahoo
6 "Bad" High-Protein Foods You Should Eat to Gain Muscle If You Have Diabetes, According to Dietitians
Reviewed by Dietitian Karen Ansel, M.S., RDNProtein can help build muscle, improve insulin sensitivity and help manage blood sugar. Some high-protein foods have been unfairly categorized as off-limits for diabetes. Dietitians say many of these muscle-building proteins may have diabetes you've been diagnosed with diabetes, it can often feel like you're on a diet of don'ts. A nagging voice in your head might constantly warn you away from a slew of foods that are high in sugar, carbs or even fat. Yet many foods traditionally thought of as 'bad' for diabetes are actually loaded with high-quality protein that can help you build muscle. And since more muscle mass means better insulin sensitivity and a stronger, faster metabolism, getting plenty of protein is a key part of a healthy diabetes diet. If you have diabetes and have been avoiding these protein-rich foods, dietitians say it's time to welcome them back to the table. Depending on the nutrition advice you've received, you might believe that eating anything but low-fat dairy is a big no-no for diabetes. But diabetes expert Erin Palinski-Wade, RD, CDCES, says a higher fat percentage in yogurt isn't as worrisome as you might think. 'People with diabetes are often told to opt for non-fat dairy,' she says. However, full-fat Greek yogurt's combo of slowly-digested fat plus roughly 21 grams of protein per cup can make it a filling option that helps stabilize blood sugar, she says. In fact, some studies have shown people who consume more calories from dairy fat may have a lower risk of diabetes, especially when compared to calories from carbohydrates. Gone are the days when health experts recommended steering clear of nuts due to their fat content. Current evidence shows that nuts are an excellent choice in a diabetes-friendly diet. One top-notch option: pistachios. 'Pistachios can be a good plant-based protein source for people with diabetes,' says Palinski-Wade. A 2-ounce serving of pistachios delivers roughly 12 grams of protein. One small study found that volunteers with prediabetes who consumed 2 daily ounces of pistachios (1 ounce before breakfast and another ounce before dinner) for 12 weeks experienced improvements in blood sugar, visceral fat and markers of heart health. Despite its generally positive reputation, shellfish has received criticism for its high cholesterol content, says Sheri Gaw, RDN, CDCES. This has led some people with diabetes (and, therefore, increased risk of heart disease) to avoid shellfish like crab, clams, shrimp and oysters. However, Gaw says people with diabetes can say yes to shellfish on a regular basis. 'Shellfish is a low-saturated fat, high-quality protein that promotes blood sugar control,' she explains. There's more good news. One study found that two weekly servings of fish or shellfish may help protect people with a history of cardiovascular disease from future cardiac events and cardiovascular disease-related death. Try a 3-ounce serving of canned crab for 15 grams of protein. Believe it or not, beef can be beneficial for health, even for people with diabetes. It all comes down to choosing the right cut. While fatty cuts aren't advised, Gaw says the high protein content of a lean cut of beef like chuck, sirloin, round or top loin can help build muscle while keeping dietary fat to a minimum. Three ounces of trimmed sirloin steak, for example, contains roughly 17 grams of protein with a reasonable 3 grams of saturated fat. Ever heard that soy is a bad actor for your health? While rumors abound that soy increases breast cancer risk, impairs mineral absorption or adversely affects male sex hormones, research has shown that these soy myths simply aren't true., , Truth is, soy is actually a healthy choice for muscle-building, especially if you prefer a plant-based meal plan. 'Soy foods are sometimes avoided for containing phytoestrogens and being processed, but foods like tofu are a great source of plant-based protein,' says diabetes expert Vandana Sheth, RDN, CDCES. 'Tofu contains all the essential amino acids and supports muscle growth without blood sugar spikes.' One cup of cubed tofu contains an impressive 18 grams of protein. When it comes to diabetes, there's a lot of confusion around beans and lentils. Their relatively high carb content can give the impression that they're off-limits for people with blood sugar issues. But Shah says these legumes have a unique saving grace, specifically their fiber. 'While they are higher in carbs, they have a lower glycemic load because of their high fiber content,' she explains. This means they won't raise your blood sugar quickly. In fact, many dietitians consider beans to be among the best high-fiber foods for diabetes. Try a cup of cooked lentils for 18 grams of plant-based protein plus a bonus 16 grams of blood sugar-regulating fiber. As beneficial as protein is, you need to combine it with resistance training to effectively build muscle. The resulting increased lean mass can deliver a surprising number of diabetes-related health benefits, like these: Better blood sugar control. Muscle is where the majority of glucose uptake happens, says Palinski-Wade. 'This means that having more muscle mass makes it easier for the body to use glucose after eating, improving blood sugar control,' she adds. Easier weight management. Muscle burns more calories than fat, so having more muscle can help with weight management, an important aspect of diabetes care, Sheth says. Improved insulin sensitivity. Protein's ability to help with weight management may also prevent the buildup of visceral fat, the harmful fat that wraps around your internal organs, says Palinski-Wade. Research has found that reducing visceral fat may promote better insulin sensitivity. If you're living with diabetes, it may be time to rethink your go-to list of high-protein foods. Research reveals that lean protein may help build muscle, manage weight, and improve insulin sensitivity and blood sugar control. Dietitians say that some of the high-protein foods people with diabetes sometimes avoid–such as full-fat yogurt, nuts, shellfish, beef, soy, beans and lentils—can actually be a part of a healthy eating plan for diabetes and can help build the muscle you need. If you could use more muscle-building strategies, check out our 7-Day Bodyweight Training Plan for Beginners, Created by Certified Trainers. Read the original article on EATINGWELL
Yahoo
23-05-2025
- Health
- Yahoo
Lower Your Blood Sugar and Cholesterol With These Heart-Smart Foods
Whether it's a family history of heart disease or your latest cholesterol numbers that have you rethinking your diet, one thing is clear: What you eat plays a powerful role in your heart health. The good news? You don't need to overhaul your entire pantry to make a meaningful difference. By simply incorporating a few heart-friendly foods into your weekly menu, you can nourish your body while still enjoying what's on your plate. We asked healthcare professionals to break down the best foods for heart health and how to make them part of your daily routine. Food isn't just fuel, it influences everything from your blood pressure to your cholesterol levels. 'Heart-healthy eating focuses on reducing inflammation, managing cholesterol levels, supporting healthy blood pressure and maintaining overall vascular health,' explains Michelle Routhenstein, MS, RD, CDCES, CDN, Cardiology Dietitian at Entirely Nourished. 'It prioritizes whole, minimally-processed foods rich in fiber, antioxidants, healthy fats and plant compounds.' You might recognize the Mediterranean and DASH diets as two well-studied examples, both of which are rich in fruits and vegetables. Picture colorful plates filled with foods from a variety of plant-based sources. Those who follow heart-healthy eating patterns such as these diets have a consistently lower risk of developing cardiovascular disease. Importantly, Routhenstein emphasizes that this isn't about one magic food but rather an overall pattern. 'A heart-healthy diet isn't about perfection—it's about consistency over time,' she says. 'Think in terms of building habits that support your heart for the long haul.' Heart disease is a progressive condition, so prevention is most effective when it's sustainable. Below, Registered Dietitian Kayla Farrell with FRESH Communications shares the foods that consistently top the list when it comes to protecting your heart and how to enjoy them: 'Omega-3 fatty acids found in fatty fish are linked to better triglyceride levels and blood pressure, higher HDL or 'good cholesterol' and the prevention of plaque formation in arteries,' says Farrell. 'The Dietary Guidelines recommend eating fish two to three times each week.' Farrell recommends Chilean salmon, if available, as it has more omega-3 fats compared to wild salmon and lower mercury levels. If you don't like salmon, other fatty fish include sardines and mackerel. Try baking salmon with lemon and herbs or flaking canned sardines into a salad for an easy lunch. 'Oats are packed with soluble fiber, which promotes healthy cholesterol levels and aids in managing blood sugar,' says Farrell. 'By lowering cholesterol, oats can help reduce the risk of developing heart disease.' She recommends bulk oats rather than microwavable packets to get the most bang for your buck. Plus whole, rolled oats are a healthier pick than packets loaded with added sugars. Enjoy a bowl of old-fashioned oats in the morning with fresh fruit, cinnamon and a splash of milk or plant-based alternative. Or learn how to make overnight oats here. 'This leafy green provides beneficial fiber and nitrates that may help decrease high blood pressure' by keeping blood vessels relaxed, says Farrell. 'Frozen vegetable options are just as nutritious and sometimes more budget-friendly than fresh varieties, so frozen spinach can be a good choice for heart health.' Other leafy greens include kale and Swiss chard. Sauté spinach with garlic or toss kale into soups and smoothies for a simple boost. 'Similar to oats, the soluble fiber in beans helps lower cholesterol levels and blood pressure,' says Farrell. 'Canned beans are packed with fiber and make a convenient source of plant-based protein.' Farrell recommends choosing low-sodium canned bean options and rinsing them to further decrease the sodium level. Add them to salads, pastas or stir fries—or try the viral dense bean salad from TikTok! 'Extra virgin olive oil [in particular] offers benefits for heart health with its monounsaturated fatty acids (MUFAs), antioxidants and polyphenols that reduce inflammation and oxidative damage,' says Farrell. 'MUFAs have been shown to lower LDL ('bad') cholesterol and potentially raise HDL cholesterol levels.' Try swapping in olive oil for neutral oils or butter when you cook at home. While adding heart-friendly foods is important, knowing what to limit is just as critical. In general, Farrell advises limiting processed foods, especially those high in sodium, saturated fat and sugar. These usually include ready-to-eat meals, sugary cereals, cheeses, white bread, fried foods, processed meats and packaged snacks and drinks. 'I always encourage reading both the nutrition facts labels and ingredients list on any packaged food to identify and minimize amounts of sodium, saturated fat and added sugars,' says Farrell. Additionally, be mindful of alcohol intake, as excessive drinking can negatively impact heart rhythm and blood pressure. Supporting your heart through diet doesn't mean giving up flavor or joy in eating. 'Instead of fixating on restrictions, shift the focus to what you're adding to your plate,' says Routhenstein. She also suggests tracking key health metrics like cholesterol levels, blood pressure, blood sugar and markers of inflammation. These will guide you and ensure your diet is supporting your health over time. More on supporting heart health: How to Prevent Heart Disease Naturally: 5 Surprising Doctor-Backed Tips That Really Work Average Resting Heart Rate by Age: What's Normal, What's Not and How to Improve Your Reading Doctor-Approved Heart Health Tips That Lower Risk Naturally This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
Yahoo
27-03-2025
- Health
- Yahoo
Your Dementia Risk May Be Increased by Another Disease Diagnosis—Here's How to Prevent It
Reviewed by Dietitian Maria Laura Haddad-Garcia If you're in your 30s, 40s or 50s, dementia might feel like a distant concern, something you associate with advanced age. However, emerging research suggests that a common chronic condition, type 2 diabetes, may significantly increase your risk of developing dementia. 'People with diabetes are at an increased risk of developing dementia. Research also indicates that the risk of dementia increases with the longer duration of diabetes,' says Amy Kimberlain, M.S., RDN, CDCES, a certified diabetes care and education specialist and Academy media spokesperson. With more than 38 million Americans living with diabetes, understanding the connection and risk is essential. Research has found that there's a connection between type 2 diabetes and increased risk of dementia. Dementia is a syndrome that affects memory, thinking, and the ability to perform daily tasks. This condition results from various diseases and injuries that damage the brain over time. What's especially concerning is that type 2 diabetes is becoming increasingly common in younger individuals. Research suggests that those diagnosed with type 2 diabetes at a younger age may also develop dementia earlier in life. Having type 2 diabetes has been associated with a 50% greater likelihood of all-cause dementia, says Susan Hudec, M.D., director of diabetes at Edward Elmhurst Hospitals and Endeavor Health. She explains that the connection is due to different factors, such as the following. Both our experts point out that people with type 2 diabetes often have other health concerns that also increase dementia risk. 'People with diabetes are often more likely to have high blood pressure, high cholesterol and obesity. These are risk factors that overlap with dementia', says Kimberlain. For this reason it's important to keep diabetes well managed to minimize the risk of developing diabetes. People with type 2 diabetes may toggle between high and low blood sugar levels. 'Consistently high blood sugar levels can damage blood vessels throughout the body, including those in the brain,' explains Kimberlain. She notes that this damage can disrupt the brain's blood supply, leading to vascular dementia. Additionally, it may cause the buildup of amyloid plaques, which are a key sign of Alzheimer's disease, adds Kimberlain. Related: What to Do If You Eat Too Much Sugar When You Have Diabetes On the flip side, low blood sugar levels (below 70 mg/DL) can also negatively impact the brain. Research suggests that repeated low blood sugar levels can damage the brain and accelerate cognitive decline. Therefore, it is all the more important to check blood sugar levels regularly throughout the day and recognize signs of low blood sugar, such as dizziness, confusion and fatigue. As the name implies, insulin resistance occurs when the body cells become resistant to insulin, a hormone that helps move sugar from the blood into cells for energy. Hudec explains that the link between Alzheimer's disease and diabetes is also believed to be tied to insulin resistance. 'The nerve cells in the brain can also become resistant to insulin, which contributes to the build-up of amyloid and tau proteins in the brain,' she says. Over time, this can lead to the accumulation of harmful proteins that damage brain cells and contribute to Alzheimer's disease. 'Type 2 diabetes is associated with increased inflammation and oxidative stress. Both factors can damage brain cells, impair brain function and increase the risk of neurodegenerative diseases, including dementia,' says Kimberlain. She explains that chronic inflammation is thought to contribute to the development of amyloid plaques in Alzheimer's disease, which, as mentioned above, can damage nerve cells in the brain. Kimberlain notes that, additionally, people with diabetes are often more likely to have other chronic-inflammation-related conditions such as high blood pressure, high cholesterol and obesity. 'These are risk factors that overlap with dementia', she says. For this reason, it's important to keep diabetes well-managed to minimize the risk of developing dementia. While it's concerning that having type 2 diabetes may increase your risk of dementia, luckily, there are preventive steps you can take. A combination of lifestyle factors can help you manage type 2 diabetes and reduce your risk of developing other conditions like dementia. Monitor your blood sugar levels closely: One of the best indicators of how well type 2 diabetes is managed is by looking at your blood sugar levels. Get regular check-ups: Routine check-ins with your doctor can help determine if medicine adjustments are needed and monitor your lab values, blood pressure and weight, all of which impact diabetes and brain health. Make exercise a part of your daily routine: Regular, consistent exercise can help keep blood sugar numbers in check and reduce inflammation. Keep stress at bay: Although we can't get rid of stress altogether, research suggests finding ways to manage it can improve diabetes self-care and positively impact blood sugar levels. (9) Whether you find stress relief through exercise, yoga, meditation or calling a friend, these activities can help keep blood sugar levels in check. Eat a well-balanced diet: Eating well-balanced meals can help manage type 2 diabetes and support brain health. Ensure you have a fiber-rich carb, protein and healthy fat on your plate to keep blood sugar stable. Type 2 diabetes is a common condition affecting millions of Americans, which increases your risk of other health conditions. Research has shown a link between type 2 diabetes and a higher risk of dementia. This connection is due to many factors like high and low blood sugar levels, insulin resistance and increased inflammation. To help lower your risk of developing dementia, there are several lifestyle changes you can start making today to manage your type 2 diabetes better. Keep a close eye on your blood sugar numbers, get regular check-ups, eat a well-balanced diet, incorporate exercise into your weekly routine and find ways to manage stress. Read the original article on EATINGWELL
