Latest news with #L-Nutra
CNET
31-05-2025
- General
- CNET
Summer Hydration: Your Daily Water Requirements Guide
There is a lot to love about the summer months but it is also a time when you have to be more aware of your water bottle. In the hot weather, you're more likely to sweat, which means your body's water levels are more likely to be depleted. But exactly how much water should you be drinking? Should you follow the "eight glasses a day" advice or is that a hydration myth? To get to the bottom of what our water consumption should look like this summer, we talked with a registered dietitian. "The 8x8 rule can be a bit oversimplified for some but it's also not necessarily dangerous," says Renee Fitton, registered dietitian and director of education at L-Nutra, a nutrition technology company. Rather than using specific guidelines across the board, you can instead focus on straightforward habits that can help you get more water into your daily routine. How much water should you drink every day? Fitton says various factors affect how much water one needs daily, including body size, medications, gender, physical activity, climate, health status and altitude. Most of us are also familiar with the old adage: Drink eight 8-ounce glasses of water daily. The eight-by-eight rule guides us to drink 64 ounces (about 1.9 liters) of water each day. Many of us have blindly followed this advice for our entire lives, not knowing where it came from or why we need eight glasses of water. Getty Images Apparently, the eight-by-eight rule came out of a void, because there's no scientific evidence to back it up. It's just another of those long-standing myths people believe because that's what everyone believes. Drinking 64 ounces of water daily isn't bad but it could be too much or not enough for some people. "For some people, simple rules like these help them stay on track. If drinking eight 8-ounce glasses of water a day helps someone hit their hydration goals, then it's a fine starting point. But I wouldn't call it the gold standard," says Fitton. Other guidelines exist but there's still no true consensus. There's no formal recommendation for how much water people should drink daily, perhaps because everyone needs different amounts of water. An "adequate intake" of water for adult men and women does exist but it can vary from person to person. This adequate intake includes water from non-water beverages, such as milk, sports drinks, tea and yes, even coffee. It also includes water from fruits, vegetables and other foods (think of how much water goes into a bowl of oats or soup). The adequate intake is 15.5 cups (3.7 liters or 125 ounces) for average men and 11.5 cups (2.7 liters or 91 ounces) for average women. How you choose to consume these 125 or 91 ounces of fluid is up to you. Although this is the closest figure we have to a recommended daily intake, even these numbers differ for each person based on their health condition. Reasons why you may need to drink more water Getty Images You have an active job: Those on the go all day (especially folks who work outdoors) may need more water than most people. The more you move, the more you sweat, and you should replace lost water (and electrolytes) through fluid intake. If you are working outside during a heat wave, the US Centers for Disease Control and Prevention recommends drinking 8 ounces (1 cup) of water every 15 to 20 minutes during work. Drinking water before and after work can help prevent dehydration. You exercise often: If you don't have an active job but you do exercise a lot -- whether in the gym or through recreational activities -- you also need more water than most. Even if you don't realize it, you lose a lot of fluids during physical activity (even in cold weather). Up your water intake to account for activity (especially travel activity). You live in a hot climate: Hot weather means increased sweating and replacing the lost fluid is important. Dryness compounds fluid loss in hot weather -- people in desert climates may need more water than those in tropical climates. You're pregnant or breastfeeding: Pregnant women need more water to encourage improved circulation, increased calorie intake and other physiological processes that support their baby's growth. Breastfeeding women need extra water to support breast milk production. Your urine is dark in color: The color of your urine can tell you a lot about your hydration levels. "The color of your urine is the best and most personalized, consistent and immediate way to measure hydration throughout the day. We want to look for light yellow pee, not fully clear (over-hydrated) but also not deep yellow or amber (under-hydrated)," says Fitton. You have a dry mouth, chapped lips or muscle cramps: Yep, when you are dehydrated your body will let you know. "Water is such a critical substance for life so when we're lacking, our body will no longer work at its peak capacity and this can persist in many ways and uniquely from one person to another," Fitton says. Hydration hacks to help you drink more water Getty Images Different people follow different rules for hydrating. These four common guidelines can help you stay hydrated no matter your lifestyle. Drink when you're thirsty There's some controversy surrounding this method. Some health professionals say you shouldn't overcomplicate hydration and your body tells you when it needs water. Others say waiting until you're thirsty is waiting too long -- that you're already dehydrated when you feel thirsty. Some people seem to have stronger thirst mechanisms than others so this method may not work for you. Drink a glass before meals and between meals This isn't bad advice. Structuring water intake around a ritual like mealtime can ingrain hydration as a habit. Your total water intake will vary depending on how many meals you eat. If you eat three meals, you'll drink five glasses of water according to this rule, which may not be enough (unless they're big glasses). This rule probably won't work for you if you don't have a routine eating pattern. Drink eight glasses daily Generic health advice rarely works for everyone. If you feel adequately hydrated on 64 ounces of water each day, then that amount is likely sufficient to keep you hydrated. If you feel overly hydrated (clear urine, very frequent urination or swelling), cut back slightly. If you feel dehydrated (dark urine, headaches, infrequent urination, lightheaded or fatigue), eight glasses may not be enough for you. Drink half your body weight in ounces This is a simple guideline that's easy to remember and usually easy to achieve. If you weigh 150 pounds, aim to drink 75 ounces of water each day. This is the only rule of thumb that accounts for different body sizes but it doesn't account for thirst, climate, activity level or other factors. Make water visible and accessible Fitton says that keeping your water accessible at all times provides a visual reminder to drink water. She also recommends using an app like WaterMinder that sends daily reminders to drink water. Pair your water intake with your daily habits Another great way to get your daily water intake is to make drinking water part of your daily habits. This can look like drinking water right when you wake up, after eating a meal or right before you leave the house. "These mini habits build on things you already do, so you're not trying to remember to do something new. The more you tie hydration into your daily routine, the easier it becomes," says Fitton. Experiment with hydration techniques to find what works for you. As long as you're not battling chronic fatigue, lightheadedness, headaches or other signs of dehydration, you are probably doing a pretty good job. As a failsafe, you can always determine whether you are under or overhydrated based on the color of your urine.
New York Post
28-05-2025
- Health
- New York Post
What happens when you eat too much protein — and how to figure out the healthiest amount for you
Too much protein can be a real missed steak. While protein is essential for muscle maintenance and overall health, overdoing it can come with some serious risks and side effects. 'Consuming excessive protein, particularly from animal sources, raises insulin-like growth factor 1 (IGF-1) levels,' Dr. Joseph Antoun, CEO of the longevity company L-Nutra, told The Post. Advertisement 4 While protein is essential for muscle maintenance and overall health, overdoing it can come with some serious risks and side effects. nata_zhekova – IGF-1 is a hormone, primarily produced in the liver, that plays a crucial role in promoting growth and regulating metabolism. 'While it's essential in childhood and for muscle repair,' Antoun said, 'chronically elevated IGF-1 in adults has been linked to accelerated biological aging and therefore an increased risk of age-related conditions, notably cancer.' Advertisement Promoting cellular growth while neglecting repair increases the risk of DNA mutations, which can lead to certain cancers, Type 2 diabetes and cardiovascular disease. Antoun calls chronically elevated IGF-1 the 'diabetes of protein,' because it 'excessively ages the body way beyond what the muscles require.' So, how much protein is too much? Advertisement It depends on your age and goals. If you're younger than 65, Antoun suggests aiming for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily. For reference, that would be 46.5 to 54 grams of protein for someone weighing 150 pounds — or roughly seven large eggs, 200 grams of chicken breast or 2 cups of cooked lentils. 'If you are over 65 years of age, increase protein intake slightly if you are losing muscle or weight,' he advised. 'For individuals over 65 experiencing muscle, strength or weight loss, increasing protein from sources such as fish, eggs, cheese and yogurt made from sheep or goat milk is recommended.' Advertisement 4 If you're younger than 65, Dr. Joseph Antoun suggests aiming for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily. Nomad_Soul – As for trendy all-meat regimens like the carnivore diet? Antoun's take is that it can be well done, but that's rare. 'There are significant long-term risks with following the carnivore diet,' he said. 'High IGF-1 levels and high consumption of saturated fats are associated with increased risk of heart disease and many cancers, such as colorectal cancer. Additionally, the absence of fiber — a fundamental component for gut health — can lead to dysbiosis, inflammation and increased susceptibility to chronic diseases like inflammatory bowel disease and diverticulitis.' He added that eliminating fruits, vegetables and other plant-based foods can deprive your body of essential antioxidants and nutrients, which are crucial for a long, healthy life. 4 About 50 grams of protein translates to roughly seven large eggs, 200 grams of chicken breast or 2 cups of cooked lentils. AntAlexStudio – 'While some individuals may see short-term benefits from eliminating highly processed foods in favor of whole foods, adopting an all-meat diet is not a sustainable or health-promoting solution,' Antoun said. Advertisement 'Those with severe autoimmune conditions or digestive issues who are experimenting with elimination diets may find temporary relief, but long-term reliance on such an extreme approach is not supported by science.' Instead, he recommends a 'well-balanced, plant-forward approach' that is 'rich in complex carbs, plant-based/fish-based proteins and healthy fats from nuts and seeds,' pointing to ample evidence that it's what's best for longevity. 'When we study centenarians, we notice that most of them follow a plant-based Mediterranean, pescatarian or flexatarian diet and fast a few times per year for cultural or religious reasons,' he said. 4 Antoun recommends a 'well-balanced, plant-forward approach' that is 'rich in complex carbs, plant-based/fish-based proteins, and healthy fats from nuts and seeds.' bit24 – Advertisement And if you're still unsure you're meeting your protein needs, you might want to consider getting your IGF-1 levels checked at your next doctor's appointment. Antoun pointed to recent research indicating the optimal IGF-1 rate is between 130 and 160. 'Below 130 IGF-1, more proteins are needed for muscle; above 160, and the body is aging faster than ideal,' explained Antoun, whose L-Nutra developed a plant-based protein powder designed to support muscle health without accelerating aging. Advertisement So, the next time you saddle up for steak night, proceed with caution. The goal isn't to just build muscle — it's to live long enough to use it.
Yahoo
19-05-2025
- Health
- Yahoo
This 1 Common Health Habit May Actually Accelerate Aging, According to a Longevity Doctor and RD
You've probably heard about some of this year's health trends, from the Oura ring to Pilates classes to weight loss drugs. We can't address all of them today, but there's one we will because it unexpectedly concerns health professionals: eating too much protein. Yep, you read that right!This fad is all around us, from Khloé Kardashian's Khloud protein popcorn to even ice cream brands that use extra protein as a selling point. That's not even considering foods that naturally have protein, like meat or your everyday protein bar. Protein-rich foods aren't inherently a bad thing, obviously—humans need protein for muscle growth, hair growth, digestion and even hormone regulation—but there is such a thing as 'too much.' Further, consuming too much protein is pretty common. Related: The One Type of Protein You Should Eat Every Day, According to Registered Dietitians 'In today's wellness culture, protein has become a fixation, and in many cases, we've overcorrected,' says Melanie Murphy Richter, RD, a 'wholistic' dietitian specializing in nutrition, healthspan and longevity. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 In some cases, she says, adults consume 1 gram per pound of body weight, which is around three times what our bodies require. On that note, it's possible you get enough or too much protein and don't realize it. According to the Dietary Guidelines for Americans, 2020-2025, men between 19 and 59 often exceed the recommendations. 'This level of excess, especially from animal sources, may do more harm than good when it comes to long-term health and longevity,' Richter continues. Ahead, she and a longevity doctor explain what the harms are, how they happen and how to know if you're consuming an excess of protein. We get it: The idea that 'too much' protein is a thing—and not a great thing—sounds a bit wild. But as mentioned, it's true, particularly in the case of animal sources and aging. Related: Worrying About This Common Concern Can Accelerate Cognitive Decline, According to New Study 'Too much protein, particularly from animal sources (think eggs, beef, chicken) can chronically activate a key nutrient-sensing pathway in the body called IGF-1, or insulin-like growth factor 1,' Richter explains. While that's helpful when a person is growing (AKA in childhood and adolescence), it's not so helpful past the age of 18. 'Keeping this growth pathway turned on throughout adulthood, especially between the ages of 18 and 65, accelerates biological aging instead of slowing it,' said, CEO of L-Nutra and a longevity expert. When we talk about 'biological aging,' what do we mean? Essentially, biological aging pertains to biomarkers that assess your body's state of health. But what does that look like, exactly, in this case? Richter says chronically elevated IGF-1 has been linked to conditions such as Type 2 diabetes and cardiovascular disease, which are associated with a shortened healthspan. Dr. Antoun points out that the promotion of cellular growth over repair can increase the risk of mutations, decreased autophagy (the cellular cleanup process that's key to healthy aging) and certain cancers too. Before getting into what 'too much' protein looks like, we have to address the tricky part: Getting 'too little' protein is also an issue that can accelerate aging, according to Dr. Antoun. 'Studies show inadequate protein intake may lead to low IGF-1 levels, which may also trigger pro-aging pathways and affect muscle mass,' he says. 'It's about finding the right balance.' The 'right' amount will look different for each person depending on various factors, including their muscle mass, age, gender and many other characteristics. But to be very general: 'As a rule of thumb, under 65 years of age, you should aim for 0.31 to 0.36 grams of plant-based protein per pound of body weight daily,' Dr. Antoun says. 'If you are over 65 years of age, increase protein intake slightly if losing muscle or weight.' For that latter population, he also encourages increasing—yes, increasing—protein from animal sources, such as fish, eggs, cheese and yogurt made from sheep milk or goat milk. Related: Too Much—and Too Little—of This Nutrient May Increase Your Colon Cancer Risk, Studies Show Not sure if you're eating too much protein? Dr. Antoun suggests getting labs done. Additionally, the answer might be 'yes' if you experience the following symptoms: Indigestion or intestinal discomfort Dehydration Nausea Diarrhea or constipation Irritability or a bad mood Bad breath Weight gain Tiredness On the more extreme end, you also come face-to-face with a higher risk of coronary heart disease, cancer, diabetes and renal abnormalities with this overconsumption. In short: Rather than going all in on protein products (or ignoring them completely) try to find a balance. This can be difficult on your own, especially if you don't want to trigger disordered eating patterns or don't have much time to focus on meal planning. If that's the case for you, consider working with an anti-diet dietitian to make the process easier—and your health, hopefully better. Up Next:Melanie Murphy Richter, RD, a 'wholistic' dietitian specializing in nutrition, healthspan and longevity Dr. Joseph Antoun, MD, CEO of L-Nutra and a longevity expert Why is protein important in your diet?, Piedmont Healthcare Are you getting enough protein?, Mayo Clinic Health System Dietary Guidelines for Americans, 2020-2025, Dietary Guidelines for Americans Low Protein Intake is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population, Cell Metabolism
CNET
17-05-2025
- Health
- CNET
Need Help Staying Hydrated? Try These RD-Approved Hydration Tips
Summer will be here before we know it. With it comes hot weather, more sweat and a higher chance of becoming dehydrated. Whether you're hitting the gym, working from home or soaking up the sun, staying hydrated plays a bigger role in your health than you might think. So what's the right number to follow? Eight glasses a day? Half your body weight in ounces? What if you get bored with the taste of regular water? Do you add chia seeds? We talked to a registered dietitian to figure out how much water you need to stay hydrated this summer. "The 8x8 rule can be a bit oversimplified for some, but it's also not necessarily dangerous," says Renee Fitton, registered dietitian and director of education at L-Nutra, a nutrition technology company. Instead of depending on exact guidelines for your water goals, you should use simple, daily habits to add more water into your routine. How much water should you drink each day? Fitton says various factors affect how much water one needs daily, including body size, medications, gender, physical activity, climate, health status and altitude. Most of us are also familiar with the old adage: Drink eight glasses of water at 8 ounces daily. The eight-by-eight rule guides us to drink 64 ounces (about 1.9 liters) of water each day. Many of us have blindly followed this advice for our entire lives, not knowing where it came from or why we need eight glasses of water. Getty Images Apparently, the eight-by-eight rule came out of a void, because there's no scientific evidence to back it up. It's just another of those long-standing myths people believe because that's what everyone believes. Drinking 64 ounces of water daily isn't bad, but it could be too much or not enough for some people. "For some people, simple rules like these help them stay on track. If drinking eight 8-ounce glasses of water a day helps someone hit their hydration goals, then it's a fine starting point. But I wouldn't call it the gold standard," says Fitton. Other guidelines exist, but there's still no true consensus. There's no formal recommendation for how much water people should drink daily, perhaps because everyone needs different amounts of water. An "adequate intake" of water for adult men and women does exist, but it can vary from person to person. This adequate intake includes water from non-water beverages, such as milk, sports drinks, tea and yes, even coffee. It also includes water from fruits, vegetables and other foods (think of how much water goes into a bowl of oats or soup). The adequate intake is 15.5 cups (3.7 liters or 125 ounces) for average men and 11.5 cups (2.7 liters or 91 ounces) for average women. How you choose to consume these 125 or 91 ounces of fluid is up to you. Although this is the closest figure we have to a recommended daily intake, even these numbers differ for each person based on their health condition. You might need more water if... Getty Images You have an active job: Those on the go all day (especially folks who work outdoors) may need more water than most people. The more you move, the more you sweat, and you should replace lost water (and electrolytes) through fluid intake. If you are working outside during a heat wave, the US Centers for Disease Control and Prevention recommends drinking 8 ounces (1 cup) of water every 15 to 20 minutes during work. Drinking water both before and after work can help prevent dehydration. You exercise often: If you don't have an active job but you do exercise a lot -- whether in the gym or through recreational activities -- you also need more water than most. Even if you don't realize it, you lose lots of fluids during physical activity (even in cold weather). Up your water intake to account for activity (especially travel activity). You live in a hot climate: Hot weather means increased sweating, and replacing the lost fluid is important. Dryness compounds fluid loss in hot weather -- people in desert climates may need more water than those in tropical climates. You're pregnant or breastfeeding: Pregnant women need more water to encourage improved circulation, increased calorie intake, and other physiological processes that support their baby's growth. Breastfeeding women need extra water to support breast milk production. Your pee is dark in color: The color of your pee can tell you a lot about your hydration levels. "The color of your urine is the best and most personalized, consistent and immediate way to measure hydration throughout the day. We want to look for light yellow pee, not fully clear (over-hydrated) but also not deep yellow or amber (under-hydrated)", says Fitton. You have a dry mouth, chapped lips or muscle cramps: Yep, when you are dehydrated, your body will let you know. "Water is such a critical substance for life, so when we're lacking, our body will no longer work at its peak capacity, and this can persist in many ways, and uniquely from one person to another," Fitton explains. Simple hydration hacks Getty Images Different people follow different rules for hydrating. These four common guidelines can help you stay hydrated no matter your lifestyle. Drink when you're thirsty There's some controversy surrounding this method. Some health professionals say you shouldn't overcomplicate hydration, and your body tells you when it needs water. Others say waiting until you're thirsty is waiting too long -- that you're already dehydrated when you feel thirsty. Some people seem to have stronger thirst mechanisms than others, so this method may or may not work for you. Drink a glass before meals and between meals This isn't bad advice. Structuring water intake around a ritual like mealtime can ingrain hydration as a habit. Your total water intake will vary depending on how many meals you eat. If you eat three meals, you'll drink five glasses of water according to this rule, which may not be enough (unless they're big glasses). This rule probably won't work for you if you don't have a routine eating pattern. Drink eight glasses daily Generic health advice rarely works for everyone. If you feel adequately hydrated on 64 ounces of water each day. If you feel overly hydrated (clear pee, very frequent urination or swelling), cut back slightly. If you feel dehydrated (dark pee, headaches, infrequent urination, lightheaded or fatigue), eight glasses may not be enough for you. Drink half your body weight in ounces This is a simple guideline that's easy to remember and usually easy to achieve. If you weigh 150 pounds, aim to drink 75 ounces of water each day. This is the only rule of thumb that accounts for different body sizes, but it doesn't account for thirst, climate, activity level or other factors. Make water visible and accessible Fitton explains that keeping your water accessible at all times provides a visual reminder to drink water. She also recommends using an app like WaterMinder that sends daily reminders to drink water. Pair your water intake with your daily habits Another great way to get your daily water intake is to make drinking water part of your daily habits. This can look like drinking water right when you wake up, after eating a meal or right before you leave the house. "These mini habits build on things you already do, so you're not trying to remember to do something new. The more you tie hydration into your daily routine, the easier it becomes," says Fitton. Experiment with hydration techniques to find what works for you. As long as you're not battling chronic fatigue, lightheadedness, headaches or other signs of dehydration, you are probably doing a pretty good job. As a failsafe, you can always determine whether you are under or overhydrated based on the color of your urine.
Yahoo
12-05-2025
- Health
- Yahoo
5 Key Causes of Type 2 Diabetes—and Simple Tips to Reduce Your Risk
Understanding what causes type 2 diabetes is crucial. The chronic condition occurs when your body doesn't produce enough insulin or use it efficiently, leading to a buildup of glucose in the bloodstream. Over time, high blood sugar levels can cause serious health problems, including an increased risk of heart disease, stroke, kidney disease, nerve damage and eye disease. Here, the biggest risk factors and steps you can take to stay healthy. Unlike type 1 diabetes, which is an autoimmune disorder, type 2 diabetes (T2D) is typically caused by a combination of age, genetics and lifestyle. Of course, you can't control your age or your family history. But other risk factors are preventable, and a few simple lifestyle changes can help you ward off T2D. Here's what to watch for: A study in Diabetes Care found that certain ultra-processed foods—such as refined breads, sauces, condiments, processed meats, sweetened beverages and ready-to-eat dishes—increase the risk of developing type 2 diabetes. To reduce your risk: Cut back on processed foods with high saturated fat or sugar. 'Adopt an eating pattern focused on more plant-based or pescatarian foods,' says William Hsu, MD, Head of Diabetes Regression and Remission Program and Chief Medical Officer, L-Nutra. Dr. Hsu also recommends increasing fiber intake while reducing refined carbohydrates. If you need an easy swap to get started, try replacing juice with whole fruit. 'High-calorie beverages can add significant sugar intake and calories and contribute to insulin resistance,' says Rachel Pessah-Pollack MD, FACE, an endocrinologist and Clinical Professor of Medicine at NYU Grossman School of Medicine. 'If patients are looking to have orange juice or apple juice, I encourage them to have the fruit instead.' A review of 45 studies published in the Public Library of Science showed a close link between lack of physical activity and type 2 diabetes. A sedentary lifestyle can lead to reduced blood flow and a buildup of visceral fat, both of which are risk factors for type 2 diabetes. 'When we move, cells need glucose for fuel,' explains Sulagna Misra, MD, BCMAS, founding physician at Misra Wellness. 'Without exercise, glucose uptake by the cells is limited. Glucose is then turned into fat and stored as fuel for later.' To reduce your risk: Set an alarm for movement breaks. 'Take a stretch break or a walk break every two hours while you are sitting,' Dr. Misra says. 'Even small things like taking the stairs or parking farther away than normal are collective things that add up!' What else can help? 'Simple things like standing while on a call, stretching during TV time or taking a five-minute dance break,' says Maria Teresa Anton, MD, Endocrinologist & Educator at Pritikin Longevity Center. And while you may prefer to grab a seat after meals, finding time for movement is a better bet. 'Take short walks after meals to help control blood sugar levels,' suggests Dr. Hsu. Also smart: Cut back on TV time when you can. A study in Frontiers in Endocrinology found that TV time in particular was closely associated with diabetes risk, much more than time spent in front of the computer or behind the wheel of your car. Your type 2 diabetes 'risk increases particularly after age 45 or post-menopause, when hormonal changes can make the body more resistant to insulin,' Dr. Hsu explains 'As estrogen levels drop, insulin sensitivity can too,' adds Dr. Anton. To reduce your risk: 'Strength training, protein-packed meals and mindful stress management can all help counteract the effects of aging on blood sugar levels,' explains Dr. Anton. Dr. Hsu recommends focusing on eating habits that slow the aging process at the cellular level. 'Focus on cellular rejuvenation strategies that have been shown to reduce biological age, including as little as three cycles of periodic five-day fasting-mimicking diet cycles per year,' he says. 'Sleep is when we 'rest and digest,'' Dr. Misra says. If you're not getting enough restful sleep each night, it can throw off your hormone balance, including the stress hormone cortisol and the hormones that help regulate your appetite. According to a review in Cureus, poor sleep habits can also trigger an inflammatory response, which is linked to increased insulin resistance and a greater risk of developing type 2 diabetes. To reduce your risk: Simple changes to your sleep habits can make it easier to keep your hormones in check and help prevent insulin resistance. Dr. Misra recommends making the following changes to your bedtime routine: Avoid food and alcohol at least three to four hours before bed. Power down your devices at least two hours before bed. The blue light from screens can increase alertness and interfere with your circadian rhythm. Keep your room as dark and quiet as you can. Keep a writing pad and pencil next to your bed to jot down any persistent anxious or intrusive thoughts that keep you from dozing off. If you're still having trouble sleeping, talk to your doctor. 'There are a lot of issues that cause poor sleep, from mattress or pillow type to obesity to respiratory issues,' Dr. Misra says. Type 2 diabetes typically develops over the course of a few years. Over time, insulin resistance can lead to prediabetes, a condition in which your fasting blood glucose levels are elevated, but not high enough to meet the criteria for a diabetes diagnosis. Left unmanaged, prediabetes can eventually develop into full-blown type 2 diabetes. 'Nearly 98 million Americans are classified as prediabetic, with blood glucose levels higher than normal but below diabetic thresholds)—and 80% of them don't even know it,' says Dr. Hsu. Early signs of prediabetes may include: Slightly elevated blood glucose levels Metabolic markers like increased visceral fat Increased thirst, fatigue or frequent urination Skin changes like patches of darker skin (acanthosis nigricans) To reduce your risk: Stay up-to-date on testing. 'Detecting prediabetes early can reduce your risk of progression to type 2 diabetes,' Dr. Pessah-Pollack says. Common blood tests that can help you spot prediabetes include: Fasting blood sugar. This measures the amount of glucose in your blood after eight hours without food. A reading between 100-125 mg/dL may indicate prediabetes. A1c. This measures how much glucose binds to hemoglobin in your red blood cells, which can reflect your average blood glucose levels over the past three months. A reading between 5.7-6.4 percent may indicate prediabetes. If you have any risk factors for type 2 diabetes, including obesity, physical inactivity, a history of gestational diabetes or a family history of the condition, ask your doctor about getting tested at least once a year and work on adopting healthier habits. Keep scrolling for more diabetes stories! What Is Type 3 Diabetes? Doctors Explain How Insulin Resistance May Increase Alzheimer's Risk 'Parks and Rec' Retta Opens up About Her Type 2 Diabetes and Keeping Blood Sugar in Check (EXCLUSIVE) High Morning Blood Sugar, or 'Dawn Phenomenon,' Can Wreck Sleep and Metabolism—Here's How to Fix It This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
