Latest news with #JessicaCording
Yahoo
22-05-2025
- Health
- Yahoo
This Common Food Was Just Linked to Heart Disease, Parkinson's
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Two new studies on ultra-processed foods link them to a higher risk of developing heart disease and Parkinson's disease. Ultra-processed foods make up around 70 percent of America's food supply, so they're hard to eliminate entirely. Eating too much could impact your heart and brain health by increasing inflammation, oxidative stress, and insulin resistance. If you haven't stayed up-to-date on health news lately, here's a quick headline for you: Ultra-processed foods aren't so great for your health. In fact, studies have linked them to a slew of health issues, including diabetes and cancer risk, and having a lot of ultra-processed foods in your diet can even potentially make you age faster. But up to 70 percent of the food supply in America is made up of these products, making them tough to entirely avoid. Still, it's never a bad idea to take a step back to assess what you're eating on a daily basis, especially when we're still learning about how ultra-processed foods could affect us. Case in point: Two recent studies have found an association between eating ultra-processed foods and a higher risk of developing heart disease and Parkinson's disease. Given how life-altering each of these conditions can be, it's understandable to have concerns. Here's what dietitians and doctors want you to keep in mind. Meet the experts: Keri Gans, RDN, CDN, nutrition consultant and host of The Keri Report; Jessica Cording, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Sonya Angelone, RD, a nutritionist and registered dietitian based in San Francisco, California; Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA; Daniel Truong, MD, neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. The heart disease study isn't published yet, but it was presented at the American College of Cardiology's annual meeting in May. The scientific review analyzed data from 8,286,940 adults across 41 studies that looked at the link between ultra-processed foods and health issues. The researchers found a link between ultra-processed foods and high blood pressure, cardiovascular events (like a heart attack), cancer, digestive diseases, and dying from any cause. Each extra 100 grams (3.5 ounces) a day of ultra-processed foods was linked with a 14.5 percent higher risk of high blood pressure, 5.9 percent increased risk of cardiovascular events, 1.2 percent increased risk of cancer, 19.5 percent higher risk of digestive diseases and 2.6 percent higher risk of dying from any cause, according to the findings. There was also a link between eating ultra-processed foods and an increased risk of obesity, diabetes, and depression or anxiety. 'Reducing ultra-processed foods intake, even modestly, may offer measurable health benefits,' study co-author Xiao Liu, MD, a cardiologist at Sun Yat-sen Memorial Hospital of Sun Yat-sen University in Guangzhou, China, said in a statement. This study was published in the journal Neurology and analyzed data from nearly 43,000 people with an average age of 48 who didn't have Parkinson's disease at the start of the study. The participants were followed for 26 years, during which time they completed regular medical exams, filled out food diaries, and answered health questionnaires. The researchers divided the participants into five groups based on how much ultra-processed foods they ate per day. They discovered that people who ate 11 or more servings of ultra-processed foods a day had a 2.5 times higher risk of having three or more early signs of Parkinson's disease than those who had less than three servings a day. (Those early signs included things like rapid eye movement sleep behavior disorder, constipation, depressive symptoms, body pain, impaired color vision, excessive daytime sleepiness, and a reduced ability to smell.) It's important to point out that what the researchers counted as a "serving" can really add up. Like, one tablespoon of ketchup is a serving, and so is an ounce of potato chips. While the study didn't find that ultra-processed foods caused people to develop Parkinson's disease, the researchers pointed out that these early symptoms tend to come before a Parkinson's disease diagnosis. There are a few potential biological things going on here that could be resulting in this data that links ultra-processed foods with heart and brain health issues. 'It is thought that ultra-processed foods affect cardiovascular health through multiple mechanisms, including promotion of inflammation, increasing oxidative stress, and increasing insulin resistance,' explains Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. This can cause damage to blood vessels, create a build-up of plaque in your arteries—and raise the risk of heart attack or stroke, he explains. But despite the health risks, ultra-processed foods can be hard to resist, says Daniel Truong, MD, neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. They 'rapidly stimulate the brain's reward system, similar to addictive substances like nicotine and alcohol,' per Dr. Truong. As a result, you may end up eating a lot of these foods, raising the risk of health issues in the process. A big potential issue with ultra-processed foods is that they tend to crowd out healthier options, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. 'If [a person is] eating a lot of ultra-processed foods that don't offer much in the way of nutrients but contain a lot of calories, it can set them up for adverse health issues,' she says. Plus, these foods have been associated with higher risk of cancer, digestive problems, depression, anxiety, and diabetes, says Sonya Angelone, RD, a nutritionist based in San Francisco, CA. 'There is a dose-response relationship between these foods and poor health, which means the more ultra-processed foods you eat, the greater the risk for negative health,' she adds. But there's some good news: 'Reducing these foods even a little bit with less processed whole foods can provide some health improvements," says Dr. Angelone. That's why it's so crucial to focus on whole foods when building out your diet, says Keri Gans, RDN, CDN, nutrition consultant and host of The Keri Report. 'Instead of obsessing over what to cut out of our diets, we should think more about adding more plant-based foods, such as 100 percent whole grains, veggies, fruits, nuts, seeds, and legumes,' she says. Cording says there's no need to panic if you have some ultra-processed foods in your diet, given that they're almost impossible to completely avoid. But focusing on sourcing the bulk of your diet from whole foods could make a big difference in your overall health. 'Just do your best,' she says. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
16-05-2025
- Health
- Yahoo
This Type Of Food Was Just Linked To Heart Disease And A Serious Brain Condition—And It's Probably In Your Pantry
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." Two new studies on ultra-processed foods link them to a higher risk of developing heart disease and Parkinson's disease. Ultra-processed foods make up around 70 percent of America's food supply, so they're hard to eliminate entirely. But eating too much could impact your heart and brain health by increasing inflammation, oxidative stress, and insulin resistance. If you haven't stayed up-to-date on health news lately, here's a quick headline for you: Ultra-processed foods aren't so great for your health. In fact, studies have linked them to a slew of health issues including diabetes and cancer risk, and having a lot of ultra-processed foods in your diet can even potentially make you age faster. But up to 70 percent of the food supply in America is made up of these products, making them tough to entirely avoid. Still, it's a never a bad idea to take a step back to assess what you're eating on a daily basis, especially when we're still learning about how ultra-processed foods could affect us. Case in point: Two recent studies have found an association between eating ultra-processed foods and a higher risk of developing heart disease and Parkinson's disease. Given how life-altering each of these conditions can be, it's understandable to have concerns. Here's what dietitians and doctors want you to keep in mind. Meet the experts: Keri Gans, RDN, CDN, nutrition consultant and host of The Keri Report; Jessica Cording, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety; Sonya Angelone, RD, a nutritionist and registered dietitian based in San Francisco, California; Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA; Daniel Truong, MD, neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. The heart disease study isn't published yet, but it was presented at the American College of Cardiology's annual meeting in May. The scientific review analyzed data from 8,286,940 adults across 41 studies that looked at the link between ultra-processed foods and health issues. The researchers found a link between ultra-processed foods and high blood pressure, cardiovascular events (like a heart attack), cancer, digestive diseases, and dying from any cause. Each extra 100 grams (3.5 ounces) a day of ultra-processed foods was linked with a 14.5 percent higher risk of high blood pressure, 5.9 percent increased risk of cardiovascular events, 1.2 percent increased risk of cancer, 19.5 percent higher risk of digestive diseases and 2.6 percent higher risk of dying from any cause, according to the findings. There was also a link between eating ultra-processed foods and an increased risk of obesity, diabetes, and depression or anxiety. 'Reducing ultra-processed foods intake, even modestly, may offer measurable health benefits,' study co-author Xiao Liu, MD, a cardiologist at Sun Yat-sen Memorial Hospital of Sun Yat-sen University in Guangzhou, China, said in a statement. This study was published in the journal Neurology and analyzed data from nearly 43,000 people with an average age of 48 who didn't have Parkinson's disease at the start of the study. The participants were followed for 26 years, during which time they completed regular medical exams, filled out food diaries, and answered health questionnaires. The researchers divided the participants into five groups based on how much ultra-processed foods they ate per day. They discovered that people who ate 11 or more servings of ultra-processed foods a day had a 2.5 times higher risk of having three or more early signs of Parkinson's disease than those who had less than three servings a day. (Those early signs included things like rapid eye movement sleep behavior disorder, constipation, depressive symptoms, body pain, impaired color vision, excessive daytime sleepiness, and a reduced ability to smell.) It's important to point out that what the researchers counted as a "serving" can really add up. Like, one tablespoon of ketchup is a serving, and so is an ounce of potato chips. While the study didn't find that ultra-processed foods caused people to develop Parkinson's disease, the researchers pointed out that these early symptoms tend to come before a Parkinson's disease diagnosis. There are a few potential biological things going on here that could be resulting in this data that links ultra-processed foods with heart and brain health issues. 'It is thought that ultra-processed foods affect cardiovascular health through multiple mechanisms, including promotion of inflammation, increasing oxidative stress, and increasing insulin resistance,' explains Cheng-Han Chen, MD, an interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. This can cause damage to blood vessels, create a build-up of plaque in your arteries—and raise the risk of heart attack or stroke, he explains. But despite the health risks, ultra-processed foods can be hard to resist, says Daniel Truong, MD, neurologist and medical director of the Truong Neuroscience Institute at MemorialCare Orange Coast Medical Center in Fountain Valley, CA. They 'rapidly stimulate the brain's reward system, similar to addictive substances like nicotine and alcohol,' per Dr. Truong. As a result, you may end up eating a lot of these foods, raising the risk of health issues in the process. A big potential issue with ultra-processed foods is that they tend to crowd out healthier options, says Jessica Cording, MS, RD, author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety. 'If [a person is] eating a lot of ultra-processed foods that don't offer much in the way of nutrients but contain a lot of calories, it can set them up for adverse health issues,' she says. Plus, these foods have been associated with higher risk of cancer, digestive problems, depression, anxiety, and diabetes, says Sonya Angelone, RD, a nutritionist based in San Francisco, CA. 'There is a dose-response relationship between these foods and poor health, which means the more ultra-processed foods you eat, the greater the risk for negative health,' she adds. But there's some good news: 'Reducing these foods even a little bit with less processed whole foods can provide some health improvements," says Dr. Angelone. That's why it's so crucial to focus on whole foods when building out your diet, says Keri Gans, RDN, CDN, nutrition consultant and host of The Keri Report. 'Instead of obsessing over what to cut out of our diets, we should think more about adding more plant-based foods, such as 100 percent whole grains, veggies, fruits, nuts, seeds, and legumes,' she says. Cording says there's no need to panic if you have some ultra-processed foods in your diet, given that they're almost impossible to completely avoid. But focusing on sourcing the bulk of your diet from whole foods could make a big difference in your overall health. 'Just do your best,' she says. You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Yahoo
23-04-2025
- Health
- Yahoo
This Vitamin Lowers Your Risk of a Common Cancer, Study Finds
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." New research suggests good vitamin D levels may lower the risk of developing colorectal cancer. This isn't the first study to find a link between vitamin D and colorectal cancer risk. Experts recommend staying on top of your vitamin D status An estimated 1.4 million Americans live with colorectal cancer, and rates of the disease have been increasing in younger people for years. While there's been a lot of emphasis on colorectal cancer screenings, many people also want to do what they can to lower the risk of developing this form of cancer in the first place. Now, new research suggests that your vitamin D levels may play a role in how likely you are to develop colorectal cancer. And, as 18% of Americans have inadequate vitamin D levels, the findings are eyebrow-raising. Of course, colorectal cancer is a complicated disease, and it's hard to say that low vitamin D alone would cause someone to develop it. But the study is part of a growing body of data that has found a link between vitamin D and colorectal cancer. Meet the experts: Wael Harb, M.D., a medical oncologist at MemorialCare Cancer Institute at Orange Coast and Saddleback Medical Centers in Orange County, CA; Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers; Scott Keatley, R.D., of Keatley Medical Nutrition Therapy; Veronika Fedirko, Ph.D., associate professor of cancer prevention at The University of Texas MD Anderson Cancer Center; Mónika Fekete, Ph.D., lead study author and professor in the Institute of Preventive Medicine and Public Health at Semmelweis University. Here's what the study found, plus what experts want you to know. The study, which was published in the journal Nutrients, analyzed data from 50 studies on adults who had colorectal cancer, who had a documented vitamin D deficiency, or who were given a vitamin D supplement. The researchers found that vitamin D deficiency is strongly linked to a higher risk of developing colorectal cancer. 'Maintaining optimal vitamin D levels and adequate dietary intake is crucial in preventing colorectal cancer and improving patient prognosis,' the researchers wrote in the study. Vitamin D deficiency and colorectal cancer have been linked in the past. One study of more than 12,000 people found that those who have lower levels of vitamin D in their blood had a 31% higher risk of developing colorectal cancer than those with better vitamin D levels. Another study found that people who had high levels of vitamin D in their diet had a 25% lower risk of developing colorectal cancer. Data from the Nurses' Health Study also discovered that women with the highest vitamin D intake had a 58% lower risk of developing colorectal cancer compared with people who had lower levels of vitamin D. 'These findings are reinforced by a substantial body of epidemiological data, making vitamin D one of the most biologically plausible and extensively studied nutritional factors in colorectal cancer risk reduction,' says Veronika Fedirko, Ph.D., associate professor of cancer prevention at The University of Texas MD Anderson Cancer Center. 'While some randomized clinical trials have shown mixed results—often due to factors such as dosage, timing, or baseline vitamin D concentrations—the association demonstrated in observational studies remains consistent and strongly supported by biological evidence.' There are a few things that could be behind this, according to Wael Harb, M.D., a medical oncologist at MemorialCare Cancer Institute at Orange Coast and Saddleback Medical Centers in Orange County, CA. A big factor is that vitamin D impacts your immune system, he says. 'Vitamin D modulates immune responses,' he says. Specifically, vitamin D interacts with the vitamin D receptor (VDR), which is in colon tissue, explains Scott Keatley, R.D., of Keatley Medical Nutrition Therapy. 'When activated, VDR can influence gene expression related to cell proliferation, differentiation, and apoptosis, which are all central processes in cancer development,' he says. 'Low vitamin D levels may weaken these protective effects, allowing abnormal cells in the colon to survive and multiply.' Vitamin D may also help reduce inflammation in the body (and gut), 'which could potentially impact tumor development,' Dr. Harb says. On the flip side, having lower levels of vitamin D can let inflammation in your intestines go unchecked, raising the risk that colorectal cancer will develop, he explains. 'While vitamin D is not a substitute for screening or a healthy lifestyle, it is an important and relatively modifiable factor worth paying attention to—especially in individuals at higher risk of deficiency, such as older adults, people with limited sun exposure, those with darker skin, or individuals with chronic illnesses,' says Mónika Fekete, Ph.D., lead study author and professor in the Institute of Preventive Medicine and Public Health at Semmelweis University. The recommended daily allowance (RDA) of vitamin D varies by person and age, but most adults should get 600 international units (IU) daily, according to the National Institutes of Health (NIH). Adults aged 70 and up should have 800 IU of vitamin D, per the NIH. There are a few symptoms that can suggest you're low on vitamin D. According to Jessica Cording, R.D., C.D.N., author of The Little Book of Game-Changers, the most common ones she sees are: Fatigue Brain fog Low mood Poor immune system function (i.e. getting sick a lot) Bone fractures (in severe cases) Still, Keatley says that most people with low vitamin D levels don't have symptoms. That's why it's important to ask your doctor about checking your vitamin D levels. 'A blood test is the most reliable way to get a sense of whether you have adequate vitamin D levels,' Cording says. Most people get vitamin D from exposure to the sun, but you can also get it from foods. The biggest food sources of vitamin D are cod liver oil, trout, salmon, mushrooms, fortified milk, and fortified cereal, according to the NIH. However, Cording says that some people can benefit from a vitamin D supplement. Dr. Harb says we aren't at the level yet in colorectal cancer prevention of recommending that everyone take a vitamin D supplement. However, he says that your vitamin D levels should be checked during your annual check-up to make sure they're OK. 'Testing is especially important if you have limited sun exposure or frequent use of sunscreen (which is important for skin cancer prevention), darker skin, digestive disorders, chronic health conditions, older age, or are overweight or obese,' Dr. Fedirko says. 'The test is simple and can be arranged through your healthcare provider.' If your levels of vitamin D are low, Keatley recommends looking for supplements with vitamin D3 (cholecalciferol). 'It's more effective at raising blood levels than D2,' he says. A dose of 1,000–2,000 IU daily is common, per Keatley, but it's important to talk to your doctor about dosing recommendations before taking a vitamin D supplement.$19.00 at at at at Wondering when's the best time to take vitamin D? 'Vitamin D is fat-soluble, so take it with a meal that contains fat for better absorption,' Keatley says. If you're concerned about your vitamin D status or your colorectal cancer risk, talk to your doctor. They should be able to answer your questions and provide personalized guidance from there. Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
27-03-2025
- Health
- Yahoo
8 natural ways to lower your blood sugar, from yoga to apple cider vinegar
Blood sugar was once considered something people only focused on when they had diabetes. But the explosion in popularity of medications that affect blood sugar, like Ozempic and Wegovy, along with over-the-counter blood glucose monitors, has raised general awareness of the role blood sugar plays in several areas of health. That's why Jessica Cording, a dietitian and author of The Little Book of Game-Changers, says that blood sugar control is important for everyone. 'It influences so many aspects of our health,' she tells Yahoo Life, from managing inflammation to lowering the risk of unhealthy food cravings. If you're one of the 38.4 million Americans with diabetes, it's understandable that blood sugar management be a big part of your life. But doctors say that it's important to pursue natural ways to manage your blood sugar, even if you're on medication. 'Lifestyle modification, which includes natural ways to lower blood sugar, is always recommended in combination with medication for treatment of diabetes,' Dr. Serena Cardillo, professor of clinical medicine in endocrinology, diabetes and metabolism at Penn Medicine, tells Yahoo Life. 'The effects of medication alone will be limited if the lifestyle piece isn't optimized.' Getting a lab test is the best way to know where things stand with your blood sugar (aka glucose), but Cording says you don't necessarily need to go that route if you don't have an underlying health condition like type 2 diabetes. Instead, she recommends being on the lookout for signs of unstable blood sugar throughout your day, like feeling irritable or anxious, struggling with food cravings, having regular mood swings and dealing with energy crashing. 'These are all signs to pay attention to your blood sugar levels,' Cording says. Whether you're trying to make smarter lifestyle choices for your health or just feel like you could be doing better on the blood sugar management front, experts say these are the best natural ways to lower your blood sugar. 'Fiber-rich foods will help with glucose spikes after meals,' Dr. Anthony Pick, clinical assistant professor of endocrinology at Northwestern Medicine, tells Yahoo Life. That's because your body can't absorb or break down fiber, he explains. As a result, it moves slowly through the stomach, helping you to feel fuller longer, Beth Mitchell, a dietitian nutritionist and diabetes education manager at the Ohio State University Wexner Medical Center, tells Yahoo Life. (Fiber can also support good digestive and heart health, making it an excellent nutrient to have in your life, Cording points out.) While the Dietary Guidelines for Americans recommend that adults have 22 to 34 grams of fiber a day, only 5% of Americans hit that goal. To get more fiber on your plate, Cardillo suggests focusing on apples, berries, pears, green vegetables, legumes and whole grains. Protein, which plays a key role in growth and development, helps you feel full. That's why dietitians generally recommend trying to have protein throughout your day. Foods like meats, poultry, fish, beans, eggs, nut butter and tofu are all good sources of protein, according to the Dietary Guidelines for Americans. 'Pairing carbohydrates with protein slows the digestion of food, reducing the post-meal blood sugar spike,' Cardillo says. Having plenty of protein in your day — the recommended amount is 0.36 grams per pound of body weight — can also help stave off cravings that happen with blood sugar fluctuations, Cardillo says. You just don't want to go overboard with protein. 'Excess protein can be converted to glucose,' which can make your blood sugar management even harder, Mitchell says. But if you stick within the recommended amounts or even go slightly over, you should be fine, Cording says. Everyone's hydration needs are slightly different, but women should aim to have 11.5 cups (92 ounces) of fluids a day, while men should strive for 15.5 cups (124 ounces) of fluids a day, according to the U.S. National Academies of Sciences, Engineering, and Medicine. That's from food and drink, and about 20% of your daily fluid intake is usually from foods. But many Americans aren't drinking enough. A 2024 Yahoo News/YouGov survey of 1,746 U.S. adults found that 8% say they rarely or never drink water, while 25% drink just one to two glasses of water a day. Experts say that's not enough. 'Dehydration can lead to higher blood sugar levels, so it is very important to stay hydrated,' Cardillo says. She also recommends limiting caffeinated beverages, which can be dehydrating because they have a diuretic effect. Apple cider vinegar has been a wellness trend for years and does have some health benefits. There is some data to suggest that apple cider vinegar can help manage blood sugar levels, so don't hold back if you like the taste of it. (If it isn't your thing, however, there's no need to force it.) A 2021 analysis of existing studies found that people with type 2 diabetes who had apple cider vinegar lowered their fasting blood glucose by about 8 milligrams per deciliter. Another small study published in 2023 looked at the impact of having about 2 tablespoons of apple cider vinegar daily on A1C, a test that measures average blood sugar levels over three months. The researchers found that A1C levels dropped from 9.21% to 7.79% in those who had a daily dose of apple cider vinegar over eight weeks. Probiotics are live microorganisms that support good digestive health, along with many other perks, according to the National Center for Complementary and Integrative Health (NCCIH). They may also help with blood sugar, though indirectly: 'Probiotic-rich foods help improve gut health and are recommended for the general population,' Mitchell says. 'Some studies show that a healthy gut can help enhance insulin sensitivity.' Research suggests that some probiotics may help to lower A1C levels, Pick points out. While you can take probiotics in supplements (though there is some debate about their effectiveness), you can find them in certain healthy foods like yogurt, kimchi, kefir, miso, tempeh and sourdough bread. Regular exercise can help lower blood sugar levels and maintain them, Cardillo says. The American Diabetes Association (ADA) recommends getting 150 to 300 minutes of moderate-intensity aerobic exercise (such as walking) or 75 to 150 minutes of vigorous-intensity aerobic exercise a week (such as high-intensity interval training, or HIIT), along with strength training two or more times a week. There are two major perks from taking up an exercise habit: Cardiovascular exercise can cause your blood sugar to lower in the moment, Cardillo explains. But there are also lasting blood sugar management benefits to regular exercise. 'Increasing lean muscle mass can also provide long-term benefits in helping your body process insulin and glucose more efficiently,' Cardillo says. It seems a bit random, but emotional stress can influence your blood sugar. Specifically, stress hormones like cortisol can make your blood sugar rise or fall unpredictably, according to the CDC. Cardillo says emotional stress is a common reason why your blood sugar might go up, and that it can be tough to predict or manage. That's why she recommends the practice of yoga. 'Yoga is one form of exercise that can help lower blood sugar levels through muscle strengthening and breathing,' she says. (It also helps to hit those exercise goals, Mitchell says.) Meditation is also helpful for managing stress, Cardillo adds. The ADA says that mindfulness exercises may lower blood sugar as much as some diabetes medications in certain people. Some supplements may help to lower your blood sugar, with Pick recommending berberine, myo-inositol, alpha-lipoic acid, cinnamon powder and chromium as options to consider. But Cardillo notes the importance of talking to a health care professional before starting any supplement, including these. If you have diabetes, Cardillo says it's crucial to come up with a blood sugar management plan under the care of a doctor. 'While natural methods are always a beneficial and healthy way to manage blood sugar, they may not be enough as a stand-alone approach,' she says. 'You should consult with your health care provider regarding the need for medication in addition to lifestyle modification for safe and effective comprehensive treatment.' But if you're just looking to better manage your blood sugar and are otherwise healthy, Mitchell says natural methods are a great way to go. 'These are good recommendations for everyone,' she says.
Yahoo
24-03-2025
- Health
- Yahoo
8 natural ways to lower your blood sugar, from yoga to apple cider vinegar
Blood sugar was once considered something people only focused on when they had diabetes. But the explosion in popularity of medications that affect blood sugar, like Ozempic and Wegovy, along with over-the-counter blood glucose monitors, has raised general awareness of the role blood sugar plays in several areas of health. That's why Jessica Cording, a dietitian and author of The Little Book of Game-Changers, says that blood sugar control is important for everyone. 'It influences so many aspects of our health,' she tells Yahoo Life, from managing inflammation to lowering the risk of unhealthy food cravings. If you're one of the 38.4 million Americans with diabetes, it's understandable that blood sugar management be a big part of your life. But doctors say that it's important to pursue natural ways to manage your blood sugar, even if you're on medication. 'Lifestyle modification, which includes natural ways to lower blood sugar, is always recommended in combination with medication for treatment of diabetes,' Dr. Serena Cardillo, professor of clinical medicine in endocrinology, diabetes and metabolism at Penn Medicine, tells Yahoo Life. 'The effects of medication alone will be limited if the lifestyle piece isn't optimized.' Getting a lab test is the best way to know where things stand with your blood sugar (aka glucose), but Cording says you don't necessarily need to go that route if you don't have an underlying health condition like type 2 diabetes. Instead, she recommends being on the lookout for signs of unstable blood sugar throughout your day, like feeling irritable or anxious, struggling with food cravings, having regular mood swings and dealing with energy crashing. 'These are all signs to pay attention to your blood sugar levels,' Cording says. Whether you're trying to make smarter lifestyle choices for your health or just feel like you could be doing better on the blood sugar management front, experts say these are the best natural ways to lower your blood sugar. 'Fiber-rich foods will help with glucose spikes after meals,' Dr. Anthony Pick, clinical assistant professor of endocrinology at Northwestern Medicine, tells Yahoo Life. That's because your body can't absorb or break down fiber, he explains. As a result, it moves slowly through the stomach, helping you to feel fuller longer, Beth Mitchell, a dietitian nutritionist and diabetes education manager at the Ohio State University Wexner Medical Center, tells Yahoo Life. (Fiber can also support good digestive and heart health, making it an excellent nutrient to have in your life, Cording points out.) While the Dietary Guidelines for Americans recommend that adults have 22 to 34 grams of fiber a day, only 5% of Americans hit that goal. To get more fiber on your plate, Cardillo suggests focusing on apples, berries, pears, green vegetables, legumes and whole grains. Protein, which plays a key role in growth and development, helps you feel full. That's why dietitians generally recommend trying to have protein throughout your day. Foods like meats, poultry, fish, beans, eggs, nut butter and tofu are all good sources of protein, according to the Dietary Guidelines for Americans. 'Pairing carbohydrates with protein slows the digestion of food, reducing the post-meal blood sugar spike,' Cardillo says. Having plenty of protein in your day — the recommended amount is 0.36 grams per pound of body weight — can also help stave off cravings that happen with blood sugar fluctuations, Cardillo says. You just don't want to go overboard with protein. 'Excess protein can be converted to glucose,' which can make your blood sugar management even harder, Mitchell says. But if you stick within the recommended amounts or even go slightly over, you should be fine, Cording says. Everyone's hydration needs are slightly different, but women should aim to have 11.5 cups (92 ounces) of fluids a day, while men should strive for 15.5 cups (124 ounces) of fluids a day, according to the U.S. National Academies of Sciences, Engineering, and Medicine. That's from food and drink, and about 20% of your daily fluid intake is usually from foods. But many Americans aren't drinking enough. A 2024 Yahoo News/YouGov survey of 1,746 U.S. adults found that 8% say they rarely or never drink water, while 25% drink just one to two glasses of water a day. Experts say that's not enough. 'Dehydration can lead to higher blood sugar levels, so it is very important to stay hydrated,' Cardillo says. She also recommends limiting caffeinated beverages, which can be dehydrating because they have a diuretic effect. Apple cider vinegar has been a wellness trend for years and does have some health benefits. There is some data to suggest that apple cider vinegar can help manage blood sugar levels, so don't hold back if you like the taste of it. (If it isn't your thing, however, there's no need to force it.) A 2021 analysis of existing studies found that people with type 2 diabetes who had apple cider vinegar lowered their fasting blood glucose by about 8 milligrams per deciliter. Another small study published in 2023 looked at the impact of having about 2 tablespoons of apple cider vinegar daily on A1C, a test that measures average blood sugar levels over three months. The researchers found that A1C levels dropped from 9.21% to 7.79% in those who had a daily dose of apple cider vinegar over eight weeks. Probiotics are live microorganisms that support good digestive health, along with many other perks, according to the National Center for Complementary and Integrative Health (NCCIH). They may also help with blood sugar, though indirectly: 'Probiotic-rich foods help improve gut health and are recommended for the general population,' Mitchell says. 'Some studies show that a healthy gut can help enhance insulin sensitivity.' Research suggests that some probiotics may help to lower A1C levels, Pick points out. While you can take probiotics in supplements (though there is some debate about their effectiveness), you can find them in certain healthy foods like yogurt, kimchi, kefir, miso, tempeh and sourdough bread. Regular exercise can help lower blood sugar levels and maintain them, Cardillo says. The American Diabetes Association (ADA) recommends getting 150 to 300 minutes of moderate-intensity aerobic exercise (such as walking) or 75 to 150 minutes of vigorous-intensity aerobic exercise a week (such as high-intensity interval training, or HIIT), along with strength training two or more times a week. There are two major perks from taking up an exercise habit: Cardiovascular exercise can cause your blood sugar to lower in the moment, Cardillo explains. But there are also lasting blood sugar management benefits to regular exercise. 'Increasing lean muscle mass can also provide long-term benefits in helping your body process insulin and glucose more efficiently,' Cardillo says. It seems a bit random, but emotional stress can influence your blood sugar. Specifically, stress hormones like cortisol can make your blood sugar rise or fall unpredictably, according to the CDC. Cardillo says emotional stress is a common reason why your blood sugar might go up, and that it can be tough to predict or manage. That's why she recommends the practice of yoga. 'Yoga is one form of exercise that can help lower blood sugar levels through muscle strengthening and breathing,' she says. (It also helps to hit those exercise goals, Mitchell says.) Meditation is also helpful for managing stress, Cardillo adds. The ADA says that mindfulness exercises may lower blood sugar as much as some diabetes medications in certain people. Some supplements may help to lower your blood sugar, with Pick recommending berberine, myo-inositol, alpha-lipoic acid, cinnamon powder and chromium as options to consider. But Cardillo notes the importance of talking to a health care professional before starting any supplement, including these. If you have diabetes, Cardillo says it's crucial to come up with a blood sugar management plan under the care of a doctor. 'While natural methods are always a beneficial and healthy way to manage blood sugar, they may not be enough as a stand-alone approach,' she says. 'You should consult with your health care provider regarding the need for medication in addition to lifestyle modification for safe and effective comprehensive treatment.' But if you're just looking to better manage your blood sugar and are otherwise healthy, Mitchell says natural methods are a great way to go. 'These are good recommendations for everyone,' she says.
