Ozempic and other semaglutide medications dominate the current conversation around weight loss. And yes — this new class of drugs is helping many people shed excess pounds. But here’s something important to remember: Ozempic wasn’t designed for weight loss. It was originally developed and approved to manage type 2 diabetes.

That alone tells us something vital — that losing weight isn’t just about calories in/calories out. It’s also about how well your body uses insulin.

Let’s take a closer look.

Why insulin metabolism is a key factor in weight gain (and weight loss)

Insulin is one of your body’s major hormones. Its primary job is to regulate your blood sugar by deciding whether the calories you eat will be used as fuel — or stored as fat.

How it works

When you eat, your blood sugar rises. In response, insulin is released to help shuttle that sugar into your cells for energy. But if your body already has enough energy stored — or if you’re eating a lot of refined carbohydrates — insulin signals your body to store the excess sugar as fat.

Over time, especially if you’re eating a diet high in sugars or have chronic stress, your cells can become less sensitive to insulin. This can lead to insulin resistance, in which your body continues to produce insulin, but your cells don’t respond properly to it. As a result, blood sugar stays elevated. And your body gets the message to store more fat, including an increase in belly fat.

And because it’s such a powerful hormone, dysregulated insulin can create ripple effects across your entire endocrine system, triggering even more issues.

Issues that contribute to weight gain and weight loss resistance

• Impaired metabolism — Insulin resistance can reduce metabolic efficiency, making the body favor fat storage over fat burning.
• Low energy — Blood sugar highs and crashes leave you feeling tired and craving sugar for a quick fix.
• Hunger and cravings — Leptin is the body’s satiety hormone, telling us when we’ve had enough to eat. Insulin resistance is linked to leptin resistance, which reduces satiety and increases hunger and cravings.
• Belly fat and hormonal weight gain — If you are also struggling with a sex hormone imbalance during perimenopause or menopause, insulin resistance can amplify problems with hormonal belly fat that you may already be experiencing. Hormonal imbalances during the menopause transition also trigger more fatigue and cravings for sugary and sweet foods. 

All of these reasons are why any level of insulin resistance can make it feel like your system is fighting against your weight loss efforts. While many factors — including lifestyle and genetics — shape your weight, if you’re hitting roadblocks, insulin could be a key piece of the puzzle worth exploring.

Because here’s the good news: when you restore insulin balance, your body’s ability to lose weight starts to shift in your favor.

You can reset your insulin metabolism and blood sugar balance — naturally

Resetting your insulin metabolism can happen in just a few simple steps. The key to restoring insulin balance is consistency. You didn’t get here overnight; undoing these issues requires new habits.

Get deep, restorative sleep

Inadequate sleep has been shown to intensify insulin resistance, disrupt hunger hormones and increase cravings. Aim for 7–9 hours of quality sleep per night. Support restful sleep with a calming bedtime routine, reduced screen time, and consistent sleep-wake hours.

Incorporate resistance training

Strength training is one of the best ways to improve insulin sensitivity. You don’t need to spend hours at the gym. Just 2 to 5 sessions a week (30–45 minutes each) of resistance work using your body weight, bands or free weights can make a big difference.

Increase fiber, reduce added sugars

Add more soluble fiber to your daily diet, which can help you feel more full and satisfied between meals. Sources of soluble fiber include black beans, sweet potatoes, broccoli, flax and sunflower seeds. A nutrient-dense meal full of fiber will leave you feeling satisfied. Then you’ll be less likely to reach for a sweet treat that will spike your blood sugar and lead to fat storage.

Support blood sugar balance and healthy insulin function

In addition to dietary changes, a targeted supplement can help you support healthy insulin metabolism. Blood Sugar Balance is formulated with plant compounds and essential micronutrients to promote steady blood sugar, enhanced insulin sensitivity and improved metabolic function.

Change how you eat to boost satiety signals

To help restore balance to the satiety hormone leptin, look for ways to naturally support signaling to the brain to stop eating when you are full. You can do this by developing new mealtime habits: 

• Slow down when you eat. Chew thoroughly and pause between bites.
• Practice mindful eating to help your brain register fullness

Boost your metabolism

M-Boost was developed to support healthy weight loss using natural herbs and phytonutrients to boost energy, encourage a healthy metabolism and reduce cravings. You can learn more about M-Boost here.

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Check your thyroid

Women with insulin resistance are at higher risk for low thyroid. If your metabolism feels off and you’re gaining weight and experiencing other low thyroid symptoms — like brittle hair and nails and brain fog — it’s worth getting your thyroid function checked. For natural thyroid support, nourish your thyroid with a high-quality formula like our exclusive T-Balance Plus.

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The natural path to sustainable weight loss

When your insulin metabolism is working well, your energy improves, your cravings decrease and your body becomes more responsive to your efforts. Weight loss then feels less like a struggle and more like a return to balance.

The best part? You can do this naturally. With consistent habits around sleep, movement, nutrition and targeted support, you can reset your insulin response and unlock the results you’ve been working toward.

What’s blocking your path to weight loss? Take our free Weight Loss Quiz now to find out. 

The post Is insulin metabolism the missing piece to your weight loss puzzle? appeared first on Women's Health Network.

Erythritol has skyrocketed in popularity as a “healthier” sugar substitute, especially in keto and low-carb products where it’s marketed as a guilt-free way to satisfy your sweet tooth without spiking blood sugar. But new research suggests erythritol may not be as safe as we’ve been led to believe. In fact, a recent study links the sugar alchohol to serious heart health risks—including an increased risk of heart attack and stroke.

If you’ve been relying on erythritol as a go-to sweetener, let’s take closer look at the science and explore safer alternatives.

Erythritol’s surprising risks for heart health

According to a study published in Nature Medicine, people with higher blood levels of erythritol had a significantly greater risk of major cardiovascular events, including heart attacks and strokes. Why is erythritol so problematic? The sugar alcohol doesn’t metabolize well in the body, meaning it stays in the bloodstream longer than natural sugars. As researchers discovered, erythritol appears to increase blood platelet activity associated with blood clots—raising the stakes for anyone already managing heart health concerns.

Alarmingly, the study noted that even relatively small amounts of erythritol—similar to what might be found in a single serving of many sugar-free foods—could potentially trigger these effects. Other researchers have confirmed these findings, concluding that erythritol may not be as safe as currently classified by food regulatory agencies and deserves reevaluation as an ingredient. 

Erythritol can be a sneaky food ingredient to spot

Erythritol can sometimes be difficult to identify when reading food labels. The FDA does not require manufacturers to list specific sugar alcohols unless a claim is made about the product’s sugar content. For example, if an ice cream or candy is marketed as sugar-free, it must disclose the specific sugar alcohol used. However, a toothpaste that makes no claims about sugar content is not required to do so. If you see “sugar alcohol” listed on the ingredients label with no specifics, consider it a sign that the product could contain erythritol.

Common foods and products that contain erythritol as an ingredient:

• Keto and low-carb baked goods
• Sugar-free drinks and energy beverages
• Protein bars and powders
• Chewing gum and mints
• Sugar-free chocolates and candies
• Low calorie/low carb ice cream
• Toothpaste
• Sugar substitute baking blends
• Stevia products that use Erythritol to “bulk out” sweetness

Even when erythritol is listed as an individual ingredient, many brands market it as a “natural” sweetener elsewhere on the label—making it easy to overlook.

Healthier alternatives to refined white sugar

If your goal is better health, it’s worth reconsidering your sweetener choices. Instead of refined white sugar or ultra-processed sugar substitutes, opt for natural alternatives that provide sweetness along with real benefits for your body. Here are some better options (in moderation):

Organic honey – With a relatively low glycemic index, raw honey contains beneficial probiotics, antimicrobial properties, and anti-inflammatory compounds. Look for non-pasteurized, minimally processed, local varieties whenever possible. One teaspoon of honey contains approximtely 6 grams of carbohydrates.

100% pure maple syrup – Bursting with antioxidants and lower in calories than honey, organic maple syrup is a great addition to baked goods, oatmeal, or smoothies. Just make sure it’s free from fillers or corn syrup. One teaspoon of pure maple syrup contains approximtely 4 grams of carbohydrates.

Organic blackstrap molasses – One tablespoon of organic blackstrap molasses provides more iron, potassium and calcium than three ounces of red meat. And it contains a moderate 16 grams of carbohydrates.

You have the power

If you’ve been using erythritol as a “safe” sugar substitute, it’s completely understandable. You were simply trying to make healthier choices. But now that you know the potential risks, you have the power to choose better, safer alternatives. Remember, every small step you take toward nourishing your body with natural, whole foods is a step toward better health and well-being. You don’t have to make big changes overnight. Just start with one or two simple (and sweet) swaps, and let that momentum carry you forward. You’ve got this!

Looking for more insights? Read our popular article: The dangers of Splenda and other artificial sweeteners.

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The post What’s so wrong with Erythritol? appeared first on Women's Health Network.

It seems like everyone is talking about cutting carbs from their diets these days. But are carbohydrates really so bad for us that we should completely eradicate them from our lives? There’s a lot of confusion about carbohydrates, but it turns out carbs are not quite the enemy we’ve made them out to be.

To make informed decisions about what and how best to eat, let’s take an unbiased look at carbohydrates and how our bodies use them — and how to make smart choices with carb intake.

Here’s what you need to know about the benefits of this important macronutrient. 

What are carbohydrates anyway? 

Carbohydrates, protein, and fats are the three nutrients that we need in larger quantities to provide us with energy and to maintain the body’s systems. This trio of nutrients is referred to as “macronutrients.” 

Carbohydrates are the body’s preferred choice for energy. When we digest carbohydrates, they are broken down into simple sugars and absorbed into the blood. We call this blood sugar, or glucose. From there glucose enters our cells with the help of the hormone insulin. All of our cells require glucose to function. 

Often people think of needing carbohydrates for exercise or movement, but we also need them for our hearts to beat, our lungs to breathe and our brains to think — everything that keeps us ticking! Foods that contain carbohydrates also provide essential vitamins, minerals and fiber needed by every system in our bodies. 

So, are carbs good or bad?

Black and white thinking about carbohydrates just doesn’t work. The truth about carbohydrates lies in understanding what they are and how our bodies use them. And this starts with the simple truth that…

All carbohydrates are not created equal

There are different types of carbohydrates and they all work a little differently in the body:

Simple carbohydrates

Simple carbohydrates are made of a short molecule chain. They are digested quickly and provide an immediate boost of energy to the body in the form of glucose. We find simple carbohydrates in our food in two forms:

• Naturally occuring sugars found in milk or whole fruit that co-occur with the food’s essential vitamins, minerals and fiber.

• Added sugars are a separate ingredient added to processed foods as a way to inject sweetness into what may otherwise be a flavorless mash of fillers and artificial ingredients. Often lots of added sugars are needed to make these foods palatable! Foods with added sugars are typically not balanced with naturally occurring vitamins, minerals or fiber. Consuming too many added sugars leads to weight gain.

Complex carbohydrates

Complex carbohydrates are made of longer, more complex chains of sugar molecules. They include whole grains, peas and beans, and fruits and vegetables. Complex carbohydrates take longer to digest providing a slower release of glucose because they contain fiber and are therefore a more stable source of energy than simple carbohydrates. They also contain vital nutrients.

We can find complex carbohydrates in our food in two forms:

• Unrefined or minimally processed plant foods include peas and beans, and fruits and vegetables as well as whole grains like quinoa, farro, barley, whole wheat pasta, and brown rice. These complex carbohydrates give us the fiber and nutrients we need. Special note about fruit: whole fruit contains both simple carbs and complex carbohydrates (from fiber).

• Refined carbohydrates are grains that have been processed to remove the bran and the germ. This processing also removes the fiber, healthy fats and other nutrients including B vitamins and iron. Refined carbohydrates include most breads, pastas, chips, sweets and baked goods. Consuming too many refined carbohydrates pumps too much glucose into the blood and can lead to insulin resistance and weight gain.

One reason carbs get such a bad rap is that many foods we think of as carbs like pasta, bread, cakes and cookies are refined or simple carbs without any nutrients or fiber. They are high in calories and energy, but low in nutrition. 

While eating high calorie, low nutrient foods will lead to weight gain, eating plenty of unrefined or minimally processed complex carbohydrates and some naturally occurring simple carbohydrates provides us with the nutrients our body needs to fuel our brains and bodies.

The power of fiber

Complex carbohydrates contain fiber, the component of plant-based food that doesn’t get broken down or digested. 

Fiber helps to keep blood sugar stable. It helps control cholesterol levels and is essential for digestive health. It also helps with satiety, the feeling of being full longer as it slows down digestion of food. This slowing down not only keeps us feeling fuller longer, it also allows our system to absorb more nutrients including vitamins and minerals.

Fiber feeds the good bacteria in the gut possibly leading to reduced inflammation and improved immunity. The impact fiber has on the gut microbiome is not yet fully understood, but researchers believe that there is a link to improved mood as well.

Eat a variety of fiber 

• Soluble fiber refers to fiber that dissolves in water. Think about how chia seeds and oats absorb water and get jelly-like. Fruits, vegetables, and legumes all have soluble fiber. 
• Insoluble fiber refers to fiber that doesn’t dissolve in water, but stays whole. Insoluble fiber aids digestion. Nuts seeds, grains, and brown rice are examples of foods with insoluble fiber. 
• Resistant fiber is fiber that delays, or resists, being digested until after it passes through the small intestine. Starchy foods, barely ripe bananas, and sushi rice are examples of foods with resistant fiber. 
• Prebiotic fiber refers to fiber that provides “food” for the healthy bacteria in our gut. Flaxseeds, bananas, onions and garlic, oats and apples are examples of foods that have great prebiotic fiber. 

Instead of focusing solely on amount of carbohydrates, think about the type of carbs in your diet

What all of this means is that it’s important to choose your carbohydrates wisely. To do this, it may be more beneficial to think less about the amount of carbohydrates and more about the type of carbohydrates. If you are counting carbohydrates or going low-carb, make sure the carbs that do remain in your diet are as healthy for you as possible by prioritizing unprocessed/unrefined complex carbohydrates.  

Reading the labels of packaged foods can help uncover the type of carbohydrates contained in the food and help us make sure we are getting the fiber and nutrients we need. 

Become a label reader

A quick look at the nutrition label can show you how many grams of carbohydrates are in a serving. The carbohydrates will be broken down into sugar and fiber. 

It will also show you how many grams of those are naturally occurring sugars and how many are added sugars. 

Hidden sugars

Sugar alcohols may appear in foods that are labeled “sugar free” or “no sugar added” and won’t be included in the added sugar facts. This is misleading because sugar alcohols are still a form of carbohydrate which can impact blood sugar. 

You’ll find these sugar alcohols in the ingredient list. Some examples of sugar alcohols are erythritol, maltitol, mannitol, sorbitol, xylitol, hydrogenated starch hydrolysates, or isomalt. 

It’s important to note that while the Dietary Guidelines for Americans limit all Americans over the age of 2 to consume no more than 10% of their total calories from sugar (which could be up to 50g of sugar for a 2,000 calorie diet), the American Heart Association suggests no more than 24 grams for women. 

Interestingly, when these guidelines were updated in 2020,  the scientific advisory committee appointed to make them recommended that Americans consume no more than 6% of their total calories from sugar. These recommendations, however, were ignored. Researchers conducting a systematic review believe the new guidelines do not meet the criteria for trustworthy recommendations and are based on “low quality evidence.” It is becoming increasingly important for us as consumers to read labels and make informed choices. 

The problem with “Net Carbs”

“Net carbs” also called “impact carbs” or “active carbs” are calculated by subtracting the grams of fiber and sugar alcohols or artificial sugar from the overall grams of carbohydrates. Because fiber and sugar alcohols are thought to have less impact on blood sugar levels, some low carb diets such as Keto, don’t count them as carbohydrates. 

There are a few problems with this theory. First of all, the idea of “net carbs” doesn’t have a lot of scientific backing. It’s a term that isn’t legally defined, but is more of a marketing term invented by the food industry. 

Processed and packaged foods can manipulate this system by adding fiber rich ingredients such as inulin, corn fiber or other materials to reduce the “net carb” total. These processed fibers may impact blood sugars differently than the naturally occurring fiber in, say, beans or quinoa.

Secondly, researchers haven’t fully discovered the impact of sugar alcohols on the body. In fact some artificial sweeteners with few to no calories may actually impact the body by raising blood sugar levels the same way sugar does.  

Additionally, it takes a bit of mental math to figure out net carbs, a process which may be difficult to sustain over time. 

All in all, focusing on “net carbs” can be misleading because it can result in people overeating calories for the sake of net carbs and under-consuming nutrient rich foods. 

What About the Glycemic Index of Carbohydrates?

Glycemic index (GI) is a sort of “food rating system” for foods with carbohydrates. It is intended to show us how much and how quickly the food affects our blood sugar levels if the food is eaten on its own. 

Foods with protein, fat or fiber have a lower glycemic index, while refined foods and those high in sugar have a higher glycemic index.

Foods may be rated as 

• Low: 55 or less
• Medium: 56–69
• High: 70 or above

A number of factors can impact the glycemic index of foods including processing, cooking or ripeness, so it’s not the most reliable indicator. 

Also, the numbers can be misleading. For example, watermelon has a GI of 72 but Pillsbury Chocolate Chip Cookie Refrigerated Dough has a GI below 55.  Which food is the healthier choice? 

While understanding glycemic index of foods can be helpful to some with diabetes, or to help control blood glucose, relying on glycemic index alone is not a great way to manage weight or nutrition.

Who might benefit from eating more healthy carbohydrates?

Focusing on getting plenty of fiber from whole foods is a powerful weight loss and health tool. Though the general recommendation for women is to consume 21-25 g of fiber daily, the American Heart Association recommends 25-30g a day. 

Unfortunately, in our standard American diet, most of us are not consuming nearly enough. The average American woman is only consuming about 15g of fiber a day.

Christine, a 55-year-old woman, had been following a strict low carb diet for several years, but still couldn’t lose the 25 pounds her doctor recommended. 

It seemed like she was doing everything right. Her diet focused on whole foods. She was fasting intermittently and avoiding both gluten and processed foods. Christine was even exercising nearly every day of the week, participating in a local Zumba class and a strength training program. 

When she finally assessed her fiber intake, she realized that she was only eating about 8g of fiber each day, dramatically under the daily recommendation. It was hard, at first, to recognize that she needed to embrace carbohydrates after years of avoiding them, but once she began to incorporate whole grains, beans and legumes, the pounds began to go. 

Sometimes it’s less about restriction, and more about adding in more nutrients. 

You may benefit from adding in more healthy carbohydrates if you are 

• physically active 
• pregnant or breastfeeding
• struggling to either lose or gain weight
• want some more freedom and flexibility around eating

How to increase fiber

• Add ½ cup of beans to meals
• Eat the skins of fruits and vegetables whenever possible
• Eat whole fruit instead of drinking the juice
• Swap quick cook oats for rolled or whole oats
• Enjoy a slice of avocado on a sandwich instead of mayonnaise
• Incorporate plenty of beans and legumes such as lentils, kidney beans, split peas in soups and stews
• Try a handful of raspberries for a whopping 8g of fiber
• Instead of snacking on chips, try some air popped popcorn 

Go slowly in order to avoid any uncomfortable gas or bloating that may occur as your body gets used to increased fiber consumption. Up your intake by about 5g/day. 

Be sure to drink plenty of water.  Fiber requires water to be digested properly. It absorbs water in the intestines which bulks up stool. Drinking plenty of water helps to avoid constipation, gas, and bloating.

Who might still benefit from a low carb style of eating?

There are still some people who may certainly benefit from following a diet low  in carbohydrates. If you have a concern, speak to your doctor who may recommend a nutritionist to best support your dietary needs. 

You might still benefit from a low carb style of eating if you are

• sedentary
• diagnosed with epilepsy, PCOS, yeast overgrowth, insulin resistance, type 1 or 2 diabetes 
• Have a neurodegenerative disorder, such as Parkinsons or Alzheimer’s
• have certain forms of cancer 

Transform your relationship with carbs

It may be time to rethink our relationship with carbohydrates. Start your journey to a more balanced approach to eating. Focusing on getting plenty of fiber rich foods from whole food plant sources is a simple start to improving overall health and well-being.

Concerned about insulin resistance and diabetes? Learn 4 ways to naturally balance your blood sugar.

Sources

The Scientific Basis of Guideline Recommendations on Sugar Intake: A Systematic Review

Erickson J, Sadeghirad B, Lytvyn L, Slavin J, Johnston BC. The Scientific Basis of Guideline Recommendations on Sugar Intake: A Systematic Review. Ann Intern Med. 2017 Feb 21;166(4):257-267. doi: 10.7326/M16-2020. Epub 2016 Dec 20. PMID: 27992898.

Scientific Advisory Committee Report

Dietary Guidelines Advisory Committee. 2020. Scientific Report of the 2020 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Agriculture and the Secretary of Health and Human Services. U.S. Department of Agriculture, Agricultural Research Service, Washington, DC.

Dietary Guidelines for Americans

U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020.

Fiber and mood

Swann OG, Kilpatrick M, Breslin M, Oddy WH. Dietary fiber and its associations with depression and inflammation. Nutr Rev. 2020 May 1;78(5):394-411. doi: 10.1093/nutrit/nuz072. PMID: 31750916.

A recent study showed longer lifespan is greatest in people consuming 50-55% carbohydrates. 

The post The Insider’s guide to carbohydrates appeared first on Women's Health Network.

That’s a great question! Next to improving our nutrition, starting an exercise program is one of the most effective ways to heal our bodies and also achieve better health outcomes. 

The latest evidence-based recommendations from the National Physical Activity Guidelines for Americans are to get at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training at least 2 days a week. 

Regular exercise not only enhances physical fitness but also improves mental well-being. It helps maintain a healthy weight, reduces the risk of chronic diseases such as heart disease and type 2 diabetes, strengthens muscles and bones, and boosts overall energy levels. Moreover, exercise can enhance mood, reduce stress and promote better sleep. In essence, it’s a prescription for a healthier, happier life!

However, according to a 2020 study from the National Center for Health Statistics, over 75% of us aren’t even meeting the minimum recommendations. This information can all feel a bit overwhelming, especially for folks who aren’t close to the recommendations or have never participated in a workout routine before. 

But there’s no need to be overwhelmed! You don’t need to be an athlete, you don’t even need money or special equipment. For most of us, honestly, it’s pretty simple! In this post I’ll talk about five steps to starting a simple exercise routine that will yield big results in the way you think and feel about exercise.

Wait, do I need to see a doctor before starting exercise?

The recommendation used to be to see a doctor before starting an exercise program, but that has changed. Doctors have realized that requiring people to make an appointment before starting to exercise was causing an unnecessary obstacle for most people. Even The American College of Sports Medicine has revised its guidelines to explicitly state that most people can exercise without visiting a doctor first.

• If you don’t currently exercise but don’t have cardiovascular, metabolic or renal disease go ahead and get started in light to moderate exercise. Then work up to more vigorous activity over time.

• If you do currently have cardiovascular, metabolic or renal disease and are already exercising, then great! Keep it up!

• If you don’t currently exercise and have cardiovascular, metabolic or renal disease, or are experiencing signs or symptoms of these diseases, go ahead and make an appointment with your physician before starting exercise.

• If you are unsteady on your feet or experience dizzy spells from medication or are recovering from an injury or another diagnosis such as Parkinson’s Disease, it’s best to get clearance and direction from your physician who may direct you to a qualified physical therapist before starting exercise.

5 simple steps for starting an exercise program

1. Start small 
2. Be consistent
3. Master your mindset 
4. Know your “WHY”
5. Take action!

Let’s take a look at how to put each of these steps into practice…

1. Start small

When you’re new to exercise, engaging in 150-300 minutes per week of moderate-intensity aerobic activity and two days of strength training may seem like a goal that’s just too big to tackle. That thought may be what’s keeping many of us from starting an exercise program. So let’s break it down.

What is moderate intensity aerobic activity?

Don’t let this phrase intimidate you. Moderate intensity aerobic activity just means to get your heart rate up! Some examples include walking at a brisk pace or dancing in the kitchen. Try starting to exercise with an activity that you have easy access to and that will also bring you enjoyment. You may wish to search “beginner workouts” on Google or whatever streaming service you use. Expert physical trainers put out tons of free content all the time! 

Other forms of moderate intensity aerobic activity include:

• Bike riding
• Swimming
• Jumping rope
• Hiking
• Stair climbing
• Gardening
• Playing sports

What is strength training?

Strength training is a form of physical exercise that involves lifting weights or using resistance to build as well as strengthen muscles. Strength training can sound intimidating for many of us, but it’s not just for bodybuilders! And we don’t even need weights to get started. We can use body weight and resistance moves like pushups, squats, lunges or holding a plank position. There is no set time for strength training, just repeat the movement until it feels like it’s difficult to do another. You can work up to 2-3 sets of 8-10 repetitions as a general rule. Again, there is a ton of free content available online as well as on your streaming services. 

Why start small?

Behavior change science tells us that starting with small attainable goals leads to the greatest success. Think about it. Failing at something we set out to do just doesn’t feel good. But achieving a goal feels great. That great feeling provides the motivation we need to fuel our drive. 

How small can I start?

150 minutes of exercise is just a little over 20 minutes a day. So, 300 minutes a week is about 40 minutes a day. If that seems too much to start with, then start with the smallest increment you think you can realistically achieve. Even if it’s just 5 minutes of walking around the block at a brisk pace, or 1-2 pushups (on your knees or against a wall if you’re a beginner) is a good place to start. 

You don’t have to do all the minutes at one time. A brisk 10-minute walk in the morning, and another in the afternoon will get you similar benefits as walking for 20 minutes in one session. 

Each week you can add a little more until you get where you want to be. Research tells us that even a single bout of exercise lowers our blood pressure, improves insulin sensitivity, reduces anxiety, and improves cognition as well as sleep on that same day. That should be some strong motivation to get moving!

Pro tip: Whatever time you decide on to exercise, go ahead and put it on your calendar as an appointment with yourself. Setting an alarm or calendar reminder will encourage you to keep your commitment to yourself. 

2. Be consistent when starting an exercise program

Research tells us that when starting new habits, consistency is key. Scheduling workouts at the same time each day gets your brain and body to start to expect the workout and you’ll soon find you’re resisting it less.  

Plus, we get the best benefits of exercise when we spread out movement throughout the week. Spreading our activity out also reduces the risk of injury and muscle fatigue. 

Here are some tips to help you get and stay consistent.

Know your obstacles. 

Identify ahead of time what might get in the way of your success. Go ahead and make a list of all the things that might come up to derail your plan. 

• My alarm doesn’t go off
• I oversleep
• It’s raining 
• I get a cold 
• One of the kids gets sick 
• I don’t feel like it
• Something unexpected comes up at my scheduled workout time 

Then, one by one, decide how you will handle each of these obstacles if they arise. For example,

• If I oversleep, I will reschedule my workout during my lunch break or after work
• If I get a cold, if it’s just a head cold I’ll walk at a low intensity. If I’m really sick, I’ll listen to my body and rest, getting back to my workout as soon as I’m recovered.
• If it’s raining and I don’t want to walk, I’ll do a video instead.
• If I don’t feel like it, I’ll remind myself of the benefits of exercise and do it anyway. 

Plan for failure. 

Know that you probably will miss a day, or even a few days. We have a tendency to overgeneralize and think to ourselves, “Oh well, I blew it. I can never stick to a routine.” This thinking leads to feeling defeated, which leads to us quitting our plan. 

Instead, replace that thought with, “Well, I missed a day today, but I will get back to it tomorrow.” Success doesn’t need to mean that we carry out our plan 100% of the time. Success can mean, “I worked out more this week than I did before I started this journey.” 

Engineer your environment. 

If you plan to walk in the morning after you drink a cup of coffee, put your walking shoes right by the coffee maker to remind you to lace up and get going. Lay out your clothes the night before and put them where you brush your teeth so you get dressed in the gear that reminds you it’s time to work out. Charge your phone. I even know one woman who sleeps in her workout gear so she can roll out of bed and get to it before she talks herself out of it! 

Within a few days or weeks benefits such as increased cardiorespiratory fitness, increased muscular strength, decreased depressive symptoms and sustained reduction in blood pressure can be measured. Consistent physical activity can also slow, delay or even reverse the progression of chronic diseases including hypertension and type 2 diabetes. 

3. Master your mindset

Knowing what to do is only the first step. Putting your knowledge into action is the challenge. Experts call this disconnect between knowledge and action the “knowing-doing” gap. You can begin to close this gap by uncovering the thought patterns that have kept you from being able to make consistent changes in the past. 

Capture your thoughts. 

Take a few minutes to write down what you think about yourself and exercise. What do you notice? Some common thoughts of people just getting started include:

• I’m out of shape
• Exercise is hard
• I’m too old for this
• I have an injury that’s preventing me from being active
• Other people at the gym or on the video are in way better shape than I am
• I am embarrassed about the way I look compared to others

Behavior change science tells us that thoughts lead to action. The kinds of thoughts like the ones listed above tend to keep us stuck where we are. If we want to make some changes in our behaviors, we can start with making some changes in our thoughts. 

Do you see any of your current thinking patterns in the left hand column? If so, what thoughts from the right hand column can you replace them with? Replacing thoughts that hold you back from your goals with thoughts that drive you towards your goals can be the game changer you’ve been missing. 

4. Know your “why”

What’s the reason you want to start exercising? Is it because someone is nagging you to do so? Is it because you want to hit a number on the scale? Or look a certain way in the mirror? These are extrinsic motivators, meaning they are reasons that come from outside of us. 

Extrinsic motivators provide us with some encouragement, but intrinsic motivators, motivators that come from within ourselves, are even more powerful. 

I bet you can find some even more powerful reasons, some intrinsic motivators, hiding within if you dig a little deeper. Start by asking yourself these questions.

• How will consistently exercising positively influence other areas of my life?
• What will I gain from improving my fitness?
• How will I feel when I am consistently exercising?
• Why is exercising regularly really important to me?
• What will exercising regularly allow me to do or experience that I am not currently able to do or experience? 

As you answer these questions, maybe by writing them down, be sure to consider all areas of your life from your family and friends, to the work you do and your future goals.

What patterns do you notice in your responses? These will serve as your “WHY,” the intrinsic motivation that will drive you to keep going when things get hard.

5. Take action

Goals are great, but setting goals alone won’t get us across the finish line. To do so we need to go beyond thinking in terms of goals to think in terms of action. For each goal, think of some actions that are:

• SPECIFIC  What will you do?
• MEASURABLE  When and for how long will you do it?
• ACHIEVABLE  Remember, we want wins, so only set goals that you know you can likely achieve!
• RELEVANT  Pick an action that will move you towards your goal.
• and TIME BOUND  Set an end date. Start short term, like daily or weekly.

Post your action steps somewhere visible as a reminder. Let your friends and family know what you’re doing. You may even find an accountability partner to make these changes with you or at least to offer you support and help hold you accountable for your actions. 

6. Support your body’s endurance and recovery

Supplements can play a vital role in enhancing exercise recovery and endurance. When you’re starting a new exercise routine, your body demands additional nutrients to repair muscles, manage inflammation, and maintain energy levels. A high-quality multivitamin is a great foundation, ensuring your body gets essential vitamins and minerals like magnesium, Vitamin D, and B vitamins, which support energy production, muscle function, and recovery.

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For added benefits, consider targeted supplements:

• Electrolytes: Help maintain hydration and support muscle contractions.
• Joint health support: Reduce inflammation and promote joint health.
• Collagen: Aid muscle repair and growth.

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Investing in a comprehensive multivitamin ensures your body has the nutrients it needs to thrive, giving you the stamina and resilience to stay consistent with your new fitness goals.

Embark on your fitness journey today!

Are you eager to start your journey toward a healthier, more active life? Fantastic! Taking the first steps into an exercise routine is one of the best decisions you can make for your well-being. 

Remember, The National Physical Activity Guidelines for Americans recommend at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training on at least two days. This isn’t just about physical fitness; it’s a path to mental well-being, weight management, and reduced risks of chronic diseases like heart disease and type 2 diabetes.

You don’t have to go it alone. A qualified personal trainer can help make sure you’re doing exercises properly as you are starting out. This expertise can be especially welcome to someone as they are just starting out with strength training, as well as to folks who want some further motivation and encouragement to take their training to the next level. Many trainers specialize in working with different populations such as older adults, teens or athletes.

To look for a qualified professional, look for a trainer who is certified with the American College of Sports Medicine (ACSM) or the American Council on Exercise (ACE). The National Academy of Sports Medicine (NASM), National Council on Strength and Fitness (NCSF) and the National Strength and Conditioning Association (NSCA) also offer reputable certifying programs of study for personal trainers. 

Now that you have a roadmap, take action and embark on this empowering journey to a healthier, happier you! Your future self will thank you for it.

References and further reading

https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
https://health.gov/sites/default/files/2019-10/PAG_ExecutiveSummary.pdf
https://www.cdc.gov/nchs/products/databriefs/db443.htm#section_1
Elgaddal N, Kramarow EA, Reuben C. Physical activity among adults aged 18 and over: United States, 2020. NCHS Data Brief, no 443. Hyattsville, MD: National Center for Health Statistics. 2022. DOI: https://dx.doi.org/10.15620/cdc:120213
van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D. How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Front Psychol. 2020 Mar 27;11:560. doi: 10.3389/fpsyg.2020.00560. PMID: 32292376; PMCID: PMC7135855.

The post I want to start exercising! How do I begin? appeared first on Women's Health Network.

According to the CDC, approximately 96 million American adults — more than 1 in 3 — have prediabetes. Of those with prediabetes, more than 80% don’t know they have it because, for many, there are no symptoms. 

Are your alarm bells ringing yet? If you have been diagnosed or are concerned about your risk for prediabetes, it’s time to take action. Here is how Margret, an otherwise healthy, active 43-year-old, turned the tide on her diagnosis of prediabetes — and how her experience can help you too.

Article Note: Margret is a woman I helped in my holistic health practice. In this article, you will hear directly from Margret as she shares first hand about the challenges of prediabetes and the steps she took to reclaim her health. I fill in with context and some tips for any woman concerned with prediabetes.

What is prediabetes? 

Prediabetes is when blood sugar, or blood glucose, levels are higher than normal, but not enough to be diagnosed with diabetes. 

Our cells need glucose to use for energy. We get this simple sugar when we eat foods that contain carbohydrates. The body metabolizes the carbohydrates into glucose, which is then absorbed in the digestive tract. From there, glucose enters our bloodstream. At the same time, the body’s pancreas makes the hormone insulin to act like a “key” to unlock the door to our cells so that glucose can enter.

How prediabetes develops: If our glucose levels are already high, the cells won’t respond to the insulin’s effort to let more blood sugar in. So the pancreas starts making more insulin to try to get the cells to open up. 

If left untreated, the cells become “insulin resistant” and glucose continues to build up in the blood. Eventually the pancreas can’t keep up with all this work and blood sugar continues to rise, leading to type 2 diabetes. 

Meet Margret: A self-described “sugar addict”

Margret is a horse trainer and manager of a prestigious riding facility who puts in long hours in a high stress environment. She has built her career as a successful professional horsewoman by always being available for her clients and the horses she cares for. The physical nature of her work keeps her active, but in her early 40s Margret noticed she was starting to put on weight and her energy dropped. 

She recognized that she was eating a lot of sugary carbs. 

“Muffins for breakfast, candy or cookies throughout the day, definitely dessert after dinner. I drank a lot of soda. I craved it all the time. I’m an intelligent woman, I knew it wasn’t good for me, but I was busy doing life so I just kept on eating what I wanted.” 

Over time these unhealthy habits started to catch up with her.

“I had put on about 25 pounds but I’m tall so it didn’t really show. I was super hungry all the time and I tended to overeat but not ever be satisfied. My energy levels were low, but I attributed it to the fact that I worked a lot.”

Margret developed prediabetes

A routine visit to the doctor was Margret’s wake up call.

“The doctor went over the results of some routine blood work. All of my numbers were off. My doctor honestly didn’t really seem concerned. He said we’d just keep an eye on things. My fasting glucose levels were at 107, which I knew indicated prediabetes and my blood pressure which had always been right at the normal to low range was 120/86 indicating prehypertension. 

I asked myself, if this was one of my horses, what would I do?”

“I can’t do this to myself”

Margret decided to take immediate action. “I knew I would never ignore the health of the horses I care for. It’s interesting to note that horses can become insulin resistant too. I knew the protocol to manage this with my horses was to change up their diet. So I did some research for myself and decided it was time to take care of myself and cut the sugar.”

Margret was all in. “I learned a lot. Fast.” She began reading labels, which was something she had never considered before, and cut out everything with added sugar.

Simple & sustainable changes

Margret, however, wanted to make sure that the changes she was making were ones that would serve her in the long run. She did this by following the tried and true advice that applies to anything in life: Keep it simple.

“I knew I needed to make these changes simple, something I could stick to and not just another diet that wouldn’t last. I did only what I thought I could manage realistically without spending a ton of money and time, knowing that I am not big into cooking and meal prepping. I think keeping it simple helped.” 

Margret’s approach is one that most lifestyle coaches would recommend. She kept her goals realistic, recognized her obstacles and engineered her environment to set her up for success.

“I had to change up the way I shopped. I found the best way was just not to buy anything with added sugar at the grocery store so it wasn’t in my house. I made sure there were lots of snacks, like vegetables and fruits that I liked and were easy to grab in my fridge.”

“I upped my protein. I live by myself and I don’t like to cook a lot, but I made sure I took the time each week to cook up a couple of chicken breasts. I ate a lot of chicken! I bought a bunch of spring mix and a little bit of dressing or seasoning, something to make it tasty.”

Movement matters

Experts recommend at least 150 minutes a week of moderate intensity aerobic activity and moderate to high intensity muscle strength training at least 2 days a week. 

Margret was lucky. She was already getting more than the daily recommended amount of exercise training horses and working at the barn. Most of us sit a lot in our jobs and need to make an effort to get enough exercise. Exercise helps cells overcome insulin resistance and can lower blood glucose levels. Even a brisk 20-minute walk after eating is an effective way to improve blood glucose metabolism.   

Handling setbacks 

Making lifestyle changes – and sticking with them – is not easy, as Margret discovered. 

“I had to just realize what I was doing was hard. I was changing up a lot, and the first few weeks were rough. Every once in a while someone would bring some muffins into work and I would just say, ‘I’ve just gotta have some!’ So I’d have half a muffin and try not to be too hard on myself.”

Though there isn’t one right way to cut sugar, the best thing to do is to just get started. Some experts recommend giving in a little, while others recommend going cold turkey and abstaining completely. It’s important to know yourself and figure out what works best for you.

Seeing changes

As she stuck with the lifestyle shifts she was making, Margret started noticing positive changes and learned how to cope with challenges and setbacks.

“After a few weeks my cravings really did go away. I wasn’t so hungry all the time. It wasn’t surprising, but it was a really nice change.” 

“I did backslide a little a few months in. The realization that if I didn’t take care of myself I one day might not be able to do what I want to do was big for me. So I aimed to be just a little more conscious every day.”

Margret’s results

One year into her journey, Margret is happy to report that her blood glucose levels have dropped well into the normal range and she has reached her goal of losing 25 pounds. Go, Margret!

Moving into maintenance

With her changes now established as new healthy habits, Margret is mastering the art of balance.

“Now I’m not quite as restrictive. I’ll eat a sandwich with a slice of whole grain bread. Dinner is still chicken breast and salad but I’ve added some whole food carbs like quinoa, vegetables or a small serving of rice or potatoes or sometimes even pasta. Just not the huge portions I used to eat. Just enough to satisfy.”

Like many women, Margret has a busy day with no scheduled time for lunch. She often has last minute meetings with clients and can’t necessarily leave work to get something to eat. 

So she prepares ahead. “I try to make sure I take the time to pack a lunch with some good protein so that when I get home I’m not so hungry that I just overeat. Sometimes I forget and blow it, but I try to remind myself that it’s OK and I’ll make better choices or plan better next time. Now it’s not such a big deal. It’s just my lifestyle.”

Advice from someone who has been there

Making dietary changes can be overwhelming. Margret has some advice for anyone who is thinking about making changes for their health.

“I’d say, try it and give it a couple of weeks. If you put enough nutrition in your body, your body will tell you thank you, and then stop asking for all the junk things. You might be surprised to find that you’re naturally eating less when you’re eating more nutritious foods.”

“I’m the ‘Do-it-yourself” type, but I would love to have had someone to do this with. I’d encourage others to reach out for support.” 

Understanding your risk for prediabetes

It’s important to know your risks for prediabetes. Risk factors include:

• Being overweight
• Being over 45, though the risk starts increasing after 35
• Having a parent or sibling with type 2 diabetes
• Being physically active less than 3 times/week
• Having gestational diabetes or delivering a baby over 9 pounds
• Having polycystic ovary syndrome
• Race or ethnicity: Though it’s unclear why, some Black, Hispanic, Asian American and American Indian people are more likely to develop diabetes.

It’s important to note that Margret only fell into one of the risk groups. Though she was about 25 pounds overweight, she was active and had no family history of diabetes. If she hadn’t paid attention to her bloodwork, she’d be on the path to type 2 diabetes. She encourages everyone to be sure to ask their doctor to do yearly routine blood work and be proactive, even if your numbers are at the low end of high.

Get support for healthy blood sugar levels

Margret was able to do this on her own, but that doesn’t mean you have to! If you want support, get it! However, move forward with the caveat that plenty of misinformation about diet and exercise is lurking out there, including gimmicky fads that just don’t work. 

What will work? The CDC-led National Diabetes Prevention Program recommends the following steps for healthy blood glucose levels: 

• Discover how to eat more healthily and move more
• Get support from people with similar challenges and goals
• Work with a coach to help you create realistic and lasting changes
• Learn how to manage stress and stay motivated.

The post Diagnosed with prediabetes? Here’s what to do next appeared first on Women's Health Network.

If you have insulin resistance, prediabetes, or type 2 diabetes, chances are you’ve come across “the talk” about your diet. Whether you got it from your research online, from a friend, or even your healthcare provider, “the talk” tells you that you can help normalize your insulin metabolism by eating more fruits and vegetables and fewer simple carbs.

This is pretty good advice, too. But it doesn’t go far enough. Because some of those “good” foods are not good for you. And you’ve got to consider how those foods are prepared, not just what they are. And “the talk” almost certainly didn’t tell you to buy organic produce or thoroughly wash anything that isn’t organic. Few practitioners know there’s a connection between pesticide exposures and insulin resistance.

But solid research has shown that this link exists, and it affects your prognosis.

A 2015 meta-analysis by the European Association for the Study of Diabetes looked at 21 studies examining pesticides and diabetes risk. The findings are troubling. After looking at these studies, which included a grand total of 66,714 people, there was a 64% increased risk of type 2 diabetes in those exposed to pesticides. Among the pesticides most likely to increase risk were the endocrine disruptors DDT, DDE dieldrin, heptachlor, PCBs, and HCB.

That review, by itself, should upset the dietary advice given to everyone with insulin resistance, type 2 diabetes or anyone concerned about balancing their blood sugar. But there are literally hundreds more studies in humans and animals that examine the connection between pesticides and diabetes. And their findings are more than just troubling. They call into question our very model of these diseases, both what causes them, and how we should treat them. However, this is something you won’t likely hear that from your doctor!

What the science tells us about pesticides and insulin resistance

Accumulated data is clear that — as one recent review in the toxicology literature bluntly described it—“the majority of human studies have shown a positive association between exposure to certain type of insecticides and [the] risk of diabetes.”

Despite the clear weight of the scientific evidence, insulin resistance is not regularly mentioned as a consequence of pesticide use. It may be because the effects are so insidious. While different classes of pesticides have different effects, in general they impair glucose and lipid metabolism as well as promote weight gain. All of which can contribute to the development of diabetes in an otherwise healthy person. And even low doses of pesticides typically considered “safe,” such as permethrin — commonly used to treat lice in children — can increase the likelihood of insulin resistance.

How do pesticides impair insulin metabolism?

The basic mechanism of action is that pesticides are neurotoxins. They attack the nervous systems of the insects they’re designed to kill. In humans, at low concentrations, their effects aren’t deadly. However, they stress the systems that regulate glucose homeostasis — the maintenance of stable blood sugar levels, which is an imperative for healthy brain and metabolic function. For instance:

• Many organophosphorus and carbamate insecticides can stimulate cholinergic receptors in the pancreas. This can cause short-term high blood sugar followed by hypoglycemia. And it’s these swings of blood glucose that contribute to insulin resistance.
• Some researchers have found that pesticides activate certain liver enzymes. They trigger release of glycogen (stored glucose) from the liver, raising blood glucose levels.
• Some pesticides, like malathion, have been found to release glycogen from the muscles.
• Over 100 pesticides have been identified as endocrine disruptors that not only alter glucose balance, but also other endocrine functions, including blocking thyroid receptors and elevating stress hormone levels. Increases in stress hormones also contribute to insulin resistance.

The terrible irony of this situation is that a woman who is worried about her weight and decides to eat more fruits and vegetables as a way to reduce her risk of insulin resistance and diabetes may inadvertently be increasing her exposure to chemicals that make her situation worse — not better.

How much exposure is too much?

One of the most uncomfortable facts of our food supply is that we simply have no idea how much of these chemicals we’re exposed to. The reality is that many pesticides — even the ones banned years ago, like DDT — hang around in the environment for years, even decades. They’re in soil, water, even air. And the foods we eat are affected either directly (when the plant foods are sprayed with these chemicals, or when animals eat pesticide-treated plants) or indirectly (when plants or animals take in pesticide residues in the water and soil). One European analysis detected two or more pesticides in 74% of soil samples. So imagine how much worse the exposures are in countries where chemical use is less tightly regulated.

So it’s very, very difficult to measure our exposure to pesticides. And, of course, we’re all different in how we process toxins in our food. What’s clear, though, is that minimizing our exposure to these chemicals can only help. And here are some ways to do it:

Eat organic if you can

Organic fruits and vegetables are not treated with pesticides. That doesn’t mean they’re pesticide-free. There’s no guarantee that pesticide residues aren’t in the soil and water where they grow. But they’re certain to have fewer pesticide residues than conventional produce. If your budget is strained by an all-organic diet, pick and choose your conventional versus organic choices so that the worst offenders — the so-called Dirty Dozen — stay off your menu.

THOROUGHLY wash your fruits and vegetables

If you must eat conventionally grown produce, don’t just rinse the food before you eat it—wash it. Even fruits with a peel or hard-shelled veggies like squash need washing. And keep in mind that the pesticides can transfer to your hands while you’re washing your food. So either wear gloves or scrub your hands afterward before eating the food. Researchers show that soaking apples in a solution of baking soda and water will remove pesticide residues. But it takes a surprisingly long time — 12 to 15 minutes. So don’t rush the process — or, if you are in a hurry, scrub with a brush instead of soaking.

Buy local and in season

Pesticides absorb into plant tissues over time. So the longer your apples or strawberries go unwashed, the more gets into the actual fruit. Which means you’re better able to avoid food contamination if you get it right after harvest. Farmers’ markets are the best source of local fruits and veggies. But, obviously, this means you won’t have melon in winter (unless you’re in a warm climate where it is grown year-round!). Many fruits and veggies are available in the supermarket out-of-season. But they’re from countries like Mexico, Peru and Chile, where pesticides aren’t as strictly regulated as in the U.S. and Europe. So you may be risking exposure to some of the worst chemicals out there.

What else can you do to limit insulin resistance?

Insulin resistance and diabetes have a lot of contributing factors, so reducing your pesticide exposure by itself isn’t enough to guarantee your long-term health. But whole-body wellness has no single, one-stop solution, so if you’re already taking other steps to limit your risk — getting regular exercise, avoiding processed foods, limiting sweets and sugary beverages — then being conscious of chemical exposures could be an important factor that tilts you back toward health.

Concerned about insulin resistance and diabetes? Learn 4 ways to naturally balance your blood sugar.

References

The post The surprising cause of insulin resistance your doctor doesn’t know about appeared first on Women's Health Network.

Women struggling with insulin resistance and prediabetes are nearly always told that regular exercise and a healthy diet — and, of course, weight loss — are the solution, which is absolutely true!

But this isn’t news to most of us anymore, and it can be frustrating when you’re working hard to make these important lifestyle changes but are then told to do something you’re already doing (especially if you’re not yet seeing any results from your efforts).

What you may not know is that there are vitamins and minerals that research shows can also help stabilize glucose metabolism and which may give you the extra edge you need, alongside those lifestyle changes.

Best vitamins for improving blood glucose

1. Vitamin D: 

For women concerned about insulin resistance, getting enough Vitamin D is unquestionably a must. Vitamin D concentrations are directly correlated with insulin sensitivity as well as pancreatic function. But drinking fortified milk or orange juice isn’t going to do the job. Consider supplementing with 2-4000 IU daily (and periodically checking levels through your doctor), particularly if you live in the northern half of the U.S., are indoors most of the time or always use sunscreen outdoors.

2. Vitamin K: 

It’s well known that Vitamin K is essential for blood clotting, and its role in bone health is also increasingly recognized. But it also plays an important, if little-known, role in maintaining insulin sensitivity. While one of its key forms (K1) is available in leafy greens, the other (K2) is most often found in fermented foods, which aren’t part of the usual American diet. It is the Vitamin K2 form that supports insulin sensitivity as well as pancreatic beta-cell function. If you’re not a fan of kimchee or sauerkraut, then you may consider taking a supplement that provides mg (not mcg) amounts of Vitamin K2.

3. B vitamins: 

While all B vitamins participate in a wide range of body functions, three in particular — thiamine (B1), biotin (B7) and cobalamin (B12) — are essential for healthy glucose metabolism. Vitamin B1 has a vital role in glucose metabolism within the cells, and it also helps prevent complications from high blood glucose levels. Deficiencies in B vitamins, in particular Vitamin B7, can impair the ability of the body to produce and respond to insulin. Also, insulin resistance has been linked to decreased B12 levels, which in turn can contribute to some of the fatigue and cardiovascular complications of poor blood glucose control. Since all of the B vitamins should ideally be taken together, find a high-quality B-complex supplement that also contains healthy amounts of these three B vitamins.

Best minerals for improving blood glucose

1. Chromium

Chromium’s role in glucose and lipid metabolism has been known for a long time, and many studies have looked at its ability to help stabilize blood sugar levels as well as increase insulin sensitivity. But results from those studies have been mixed, and it’s not clear what dosage of chromium is ideal for producing benefits — one study found that a dose of just 42 micrograms was effective in lowering blood glucose, while other studies have focused on doses of 200-250 micrograms. Long-term benefits are also not yet clear enough. However, more research will help!

2. Magnesium

Magnesium plays an important role in glucose as well as insulin regulation. There’s a well-documented correlation between low magnesium levels in the body and impaired glucose tolerance, such as occurs in metabolic syndrome and diabetes. Supplementing with magnesium was found in one research study to delay progression from insulin resistance to type 2 diabetes and to reduce overall fasting glucose and insulin levels, both of which are critical risk indicators in prediabetes.

3. Zinc

Zinc plays a key role in insulin’s actions and also the body’s ability to metabolize carbohydrates. It also supports insulin sensitivity. It’s thus not surprising that women with diabetes have lower levels of zinc. Although research studies are mixed in terms of supplemental zinc’s effects on insulin levels, most studies appear to agree that zinc supplementation helps lower blood glucose and HbA1C. Think of zinc then as “the little engine that could,” gently pushing your blood sugar toward stability. Since long-term zinc supplementation can alter levels of minerals such as copper, the safest way to take zinc is along with a multi-mineral supplement.

Small changes can have big effects

We know that managing your blood glucose can be tough, especially when prediabetes has been developing for a while! Changing your diet and exercise habits, while powerful, doesn’t usually happen overnight. If you’re doing your best and still struggle with insulin resistance or high blood sugar levels, just remember: there are some very small adjustments, in the form of adding herbs, vitamins and minerals, that may make a big difference for you.

Try these additional 4 steps to balance your blood sugar.

The post Best vitamins and supplements for blood sugar balance appeared first on Women's Health Network.

Insulin resistance — also known as syndrome X — happens when your body can no longer use insulin effectively to manage the amount of sugar you’re taking in from carbohydrates like white bread, pasta and cookies.

Insulin resistance in women

Insulin resistance is extremely common though many women are still shocked to learn they already have it, or even prediabetes. Experts estimate that more than 80 million of us already have insulin resistance though we believe the percentage is much higher among perimenopausal women.

Since insulin is one of the “major” hormones, it affects other “minor” hormones and how they behave. When insulin is imbalanced, it’s impossible for your body to balance its minor hormones, including estrogen, progesterone and testosterone, until healthy insulin metabolism is restored.

So if you have hot flashes and other perimenopause symptoms, and you are insulin resistant, you will never be able to effectively relieve those hot flashes until you heal the insulin resistance. This hormonal domino effect will continue generating other symptoms and health issues as times goes on.

But you can change this scenario and reverse insulin resistance and in most cases, you can do it naturally.

Insulin resistance is linked to chronic diseases

Women who are insulin resistant are at much greater risk for a long list of serious health issues such as:

• obesity and belly fat
• diabetes
• hypertension
• heart disease
• high cholesterol
• breast cancer
• polycystic ovarian syndrome (PCOS)

There is also evidence that insulin resistance may contribute to endometrial cancer and it has also been implicated in Alzheimer’s disease.

Insulin resistance is often at the root of the fatigue and weight gain that so many women experience at midlife. As women approach menopause, they can become increasingly intolerant of carbohydrates so it’s easier to gain weight, especially around the waist.

Insulin sensitivity is good

You can understand how the process can go wrong when you know how insulin is supposed to work in your body. When you eat, the food is broken down during digestion into proteins, micronutrients and glucose. The body uses the proteins and nutrients for cellular metabolism, immune function and cell replacement.

Glucose is important too. It’s energy for your body and the only fuel your brain can use. Insulin gets the fuel for energy into the cells without changing the level of blood sugar. And that’s where insulin comes in. Your body and brain need the right amount of glucose in a steady supply to remain stable.

Under these kinds of healthy conditions, your body is “insulin sensitive.” As a hormone, insulin signals the cells to absorb glucose from the bloodstream. Insulin is released in just the right amounts because your body monitors what you’ve digested, your blood sugar levels and the demands your cells are making.

But this balance is tipped if you regularly eat too many simple carbohydrates because your body has to release a lot of insulin to keep the level of glucose steady. Over time, the cells stop “listening” to the insulin messages and the glucose continues to circulate in your blood rather than being taken up by the cells. This directly raises your blood sugar level.

So all that circulating glucose makes your body release even more insulin and the cascade of insulin resistance health effects begins. Your healthy metabolism is disturbed and inflammation becomes a regular event in your body.

When you can’t keep blood glucose under control, you become diabetic and vulnerable to all the other problems that can lead to.

Insulin resistance: top risks for women

The top risks for developing insulin resistance include:

• type 2 diabetes
• having gestational diabetes at some point
• hypertension
• being seriously overweight
• having an apple-shaped body
• an abnormal amount of fat or cholesterol in your blood, especially with low HDL levels and high triglycerides
• developing acanthosis nigricans (wart-like, darkened skin patches on neck and armpits)

If you end up being diagnosed with insulin resistance, you can make changes to reverse it, but you have to take them seriously. Many of these diet and lifestyle shifts are simple in concept, but aren’t necessarily easy. You may not be able to make every change right away, but if you are able to steadily make improvements and stick to them, the payoff is worth it.

How to have healthy insulin levels

Ask your healthcare provider to help you find out where you are on the insulin resistance spectrum. You’ll likely have a blood test that looks at your glucose and insulin levels after you’ve fasted for 12 hours and then again two hours after a high-carbohydrate meal. On the fasting tests, it’s best to see glucose levels of no more than 75–80, and insulin at around 5.

There’s a lot you can do to have healthy insulin sensitivity and to help bring all your hormones back into natural balance.

Have your triglycerides checked.

Increased triglycerides can help confirm a diagnosis of insulin resistance in certain cases. If triglycerides amount to about half of the cholesterol number, it means that your body is metabolizing fat well.

Create a new diet.

Build a balanced, whole-food-based diet out of lean protein, high-fiber grains, vegetables and legumes, leafy greens and fruit. This helps balance insulin levels. Have no more than 15 grams of carbohydrates per meal, and make them mostly vegetables and fruits. Snacks should contain no more than about 7 grams of carbohydrates. Make it a point not to get too hungry to help your blood sugar stay stable. Don’t skip meals or snacks.

Get a little exercise.

Physical activity for about 30 minutes or more per day 3–5 times a week helps regulate metabolic function and supports hormonal balance. It’s very important to make this a permanent commitment, both for healthy blood sugar and overall wellness, especially in menopause and beyond. Encourage yourself to do it and don’t give up. Just keep going.

Take a step toward better health by deciding on the changes you will make today to help maintain good insulin sensitivity. When you wake up tomorrow, have a healthy breakfast and go on a walk or set aside some time that day for exercise. Then do it.

Your body will thank you and be more energetic, and you’ll feel better too.

The post What is insulin resistance? appeared first on Women's Health Network.

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Craving sugar is an irresistible urge. If you love sugar, you already know it’s a highly addictive substance — it affects your brain the way drugs do, with plenty of unpleasant aftereffects.

Eating too much sugar can lead to weight gain along with serious health consequences, like hormonal imbalance, Alzheimer’s, skin and dental issues, osteoporosis, diabetes, heart disease, and even some forms of cancer. You can stop your urgent sugar cravings but you have to know what’s causing them first.

If you’re ready to stop riding the sugar roller coaster, we can help.

What’s causing your sugar cravings?

Sugar is certainly tantalizing on its own, but there are real, physical causes behind your sugar cravings. Top causes for sugar cravings include:

• Fluctuations and disruptions in major hormones like insulin, estrogen and progesterone
• Intestinal yeast, which thrives on sugar
• Chronic stress that drives excess cortisol production

Understanding sugar’s effects can help you stop your cravings, lose weight and transform your health.

Sugar, hormones and weight

When you eat your regular 3 o’clock cookie, the sugar rush activates feel-good chemicals and reward centers in your brain, like serotonin, dopamine and beta endorphins. It spikes your blood sugar and eventually leads to insulin surges that drive insulin resistance.

The sugar roller coaster causes physiologic changes in your body:

• weight gain, especially around the belly
• fatigue
• brain fog
• hormonal imbalance
• more cravings
• depression and anxiety

Sugar’s effects can seep into your whole system. Sugar and carbohydrates are mostly stored in the liver as glycogen until it gets full. Then your body has to make fat from the excess sugar and carbohydrates. That fat gets added to existing fat deposits around your body and you gain weight.

Sugar can also fuel hormonal imbalance by turning off a key gene that controls your sex hormones. Without this gene (sex hormone-binding globulin or SHBG), both testosterone and estrogen can become unregulated. This imbalance causes fatigue, anxiety, irritability and other symptoms.

Sugar causes a world of trouble in your body but you can free yourself from your sugar habit. Try any one of the following to get started.

7 sweet steps to stop sugar cravings

Step 1: Mix pleasure with protein.

When you have a little protein with your sugary treats, it helps balance your blood sugar. Add a handful of nuts when you eat sweets or mix high-quality protein powder into a sweet smoothie. Having protein at the same time counteracts the “spiky” sugar surge to the brain that makes you crash afterwards.

Step 2: Rebalance your hormones.

Just before your period when estrogen is low and progesterone is on its way down, levels of feel-good beta-endorphins in your brain bottom out. This hormonal imbalance can cause intense sugar cravings for women in perimenopause or with PMS as your body attempts to boost serotonin and endorphins. Hormone balancing options like Herbal Equilibrium can help kill cravings and other symptoms by restoring natural balance to reproductive hormones.

Step 3: Go no-sugar for 3-5 days in a row.

Toughing it out and avoiding sugar for just three days can make a huge difference in reducing your cravings. (But you don’t need to cut out fruit — nature’s sweetest treat!) Though it may take longer for cravings to completely go away, eliminating sugar’s cyclical bursts of serotonin and beta-endorphin can normalize your sugar receptors and neurotransmitters. Then your brain isn’t constantly sending the message that it needs more sugar.

Step 4: Plug in targeted nutrients to calm cravings.

Specific micronutrients like zinc, Vitamin C and B vitamins quiet sugar cravings by influencing serotonin production. Omega-3s are crucial for regulating mood and inflammation, which are associated with cravings. Eat foods with these ingredients or try a good women’s multivitamin and a pure omega-3 supplement.

Step 5: Balance your belly bugs.

If intestinal and vaginal bacteria are out of balance, yeasts like Candida can flourish. An overgrowth of yeast in the intestine (or systemwide) can cause strong sugar cravings, fatigue, fuzzy thinking and digestive issues. Taking a probiotic and/or eating yeast-free temporarily helps reclaim healthy bacterial balance and eliminates the sugar-hungry bacteria that need sugar/refined carbohydrates to survive.

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Step 6: Watch out for acid-forming foods.

Highly processed carbohydrates increase acidity and inflammation, which cause cravings for sweet foods. Choose anti-inflammatory foods with lots of omega-3 fatty acids, along with plenty of alkalizing fruits and vegetables.

Step 7: Investigate food sensitivities.

Common food sensitivities can make you so foggy-headed and fatigued that you use sugar for a pick-me-up. When you remove a food you’re sensitive to, your sugar cravings may go away. The most common food sensitivities are to gluten, dairy, corn, eggs, soy, peanuts and citrus. You can try an elimination diet and see if it helps.

Can you make your life sweeter?

If sugar feels like a reward to you, try replacing it with a different treat that makes you happy. A walk with someone you love, a trip to the movies, an excellent new book or a bouquet of flowers for your bedside  can lift your spirits and make you smile.

And don’t rule out the bump in serotonin and beta-endorphins you get from exercise, a well-balanced meal, work that makes a difference, even a sunny day. When you experience joy and fun, they spell happiness to your body so you don’t need to fill yourself up with sugar.

Letting go of sugar is stressful but the benefits you feel will keep you moving forward. Go for progress not perfection!

The post 7 ways to stop sugar cravings appeared first on Women's Health Network.