Supplement Sunday

 

Supplement Sunday: BERBERINE

Berberine is a bioactive compound extracted from various plants, including Berberis species. It has been studied for its wide range of health benefits due to its powerful effects on several biological systems. Here are some key benefits:

1. Blood Sugar Control

Berberine helps lower blood sugar levels, making it beneficial for managing type 2 diabetes. It works by increasing insulin sensitivity and reducing glucose production in the liver.

Comparable in effectiveness to some pharmaceutical drugs like metformin.

2. Improved Heart Health

Reduces levels of LDL (bad cholesterol) and triglycerides while increasing HDL (good cholesterol). Supports better blood vessel function and reduces inflammation, lowering the risk of heart disease.

3. Weight Management

Aids in weight loss by improving metabolism and reducing fat accumulation. Suppresses fat storage and boosts fat-burning pathways.

4. Gut Health

Balances gut microbiota, promoting the growth of beneficial bacteria while inhibiting harmful microbes. May help alleviate symptoms of conditions like IBS or small intestinal bacterial overgrowth (SIBO).

5. Anti-Inflammatory Properties

Reduces chronic inflammation, which is linked to diseases like arthritis, cardiovascular conditions, and metabolic syndrome.

6. Cancer Prevention and Support

Studies suggest it may have anticancer properties, helping to inhibit the growth and spread of certain types of cancer cells.

Acts as an antioxidant, protecting cells from damage.

7. Antimicrobial Effects

Effective against a variety of bacteria, viruses, fungi, and parasites. May help in treating infections, including those resistant to antibiotics.

8. Liver Support

Protects the liver by reducing fat buildup and oxidative stress, making it useful in managing non-alcoholic fatty liver disease (NAFLD).

9. Potential Longevity Benefits

Enhances cellular energy production via its influence on AMPK (adenosine monophosphate-activated protein kinase), a key enzyme in maintaining cellular health and longevity.

Consult your healthcare provider before use, especially if on medication.

#SupplementSunday #berberine #health #wellness #functionalmedicine #integrativeoncology #inflammation #weightloss #cancerprevention #cancerawareness #drcindyross #diseaseprevention #hearthealth

Interview with Larisa Dixon Insulin Resistance & Diabetes

 

Check out the latest Health Buzz Podcast

Today's guest was my previous Co-Host of the Fat to Fit Radio Show, Larisa Archer Dixon, which ended in 2016.

We are talking everything about health & fitness, emphasizing diabetes and insulin resistance.

As always reach out with any questions cindy@drcindyross.com

or visit my website https://www.lifewellnessforever.com/

You can follow Larisa by visiting https://www.facebook.com/larisadixon

Oh and we did a few shoutouts along the way, including Harry Dodich

https://youtu.be/JKD-LkEdbLw

#fattofitradioshow #larisadixon #drcindyross #healthylifestyle #insulinresistance #diabetes #gymaddict #fitnessjourney #type1diabetes #lifewellnessforever

Nutrition Tips That Outperform Exercise for a Healthier You

Nutrition Tips That Outperform Exercise for a Healthier You

When it comes to achieving and maintaining a healthy lifestyle, diet and exercise often take center stage. While both play crucial roles, there's a common saying that "you can't out-exercise a bad diet." Indeed, nutrition is the foundation of our health and can have a more significant impact on our well-being than exercise alone. In this blog post, we'll explore nutrition tips that can outwork exercise when it comes to improving your overall health and well-being.

Start with a Balanced Diet

A balanced diet is one that provides your body with all the essential nutrients it needs to function optimally. A mix of carbohydrates, proteins, healthy fats, vitamins, and minerals is vital. Instead of focusing on strict diets or calorie counting, aim to consume a variety of nutrient-rich foods in their natural state. These include fruits, vegetables, lean proteins, whole grains, and nuts.

Prioritize Portion Control

It's not just what you eat but also how much you eat. Overeating, even healthy foods, can lead to weight gain and associated health issues. By practicing portion control, you can maintain a healthy weight and reduce the risk of conditions like obesity and diabetes. Pay attention to your body's hunger cues and eat mindfully.

Reduce Processed Foods and Sugars

Processed foods are often loaded with excess sugars, unhealthy fats, and empty calories. Reducing your intake of these items can have a dramatic impact on your health. Opt for whole, unprocessed foods instead. This includes fresh fruits and vegetables, whole grains, and lean proteins. By limiting your sugar intake, you can also lower the risk of developing conditions like diabetes and heart disease.

Hydration is Key

Proper hydration is essential for overall health. Water plays a vital role in digestion, circulation, and temperature regulation. It can also help control appetite and reduce the chances of overeating. Drinking an adequate amount of water daily is a simple yet effective way to support your health and well-being.

Include Fiber in Your Diet

Fiber is an often overlooked but incredibly important part of your diet. It aids in digestion, helps regulate blood sugar levels, and promotes a feeling of fullness, reducing the chances of overeating. Foods high in fiber, such as whole grains, legumes, fruits, and vegetables, should be a regular part of your diet.

Pay Attention to Macronutrients

Proteins, fats, and carbohydrates are the three primary macronutrients your body needs. Finding the right balance that works for you can have a significant impact on your health. For instance, opting for healthy fats like avocados and nuts, lean proteins like chicken and fish, and complex carbohydrates like quinoa and brown rice can provide the necessary nutrients for energy and overall health.

Quality Over Quantity

When it comes to nutrition, the quality of the food you consume is often more important than the quantity. Choose whole, nutrient-dense foods that provide the vitamins and minerals your body needs. These foods can boost your energy levels, enhance your mood, and support your overall health.

While exercise is undoubtedly important for a healthy lifestyle, the impact of nutrition on your overall well-being is equally significant, if not more so. By following these nutrition tips, you can outperform exercise in your journey to a healthier you. Remember that a balanced diet, portion control, and the right food choices are the keys to long-lasting health and vitality. It's not about choosing between nutrition and exercise but rather finding the right synergy between the two for the best results.

Controlling Insulin Resistance Naturally: Key Strategies

     Insulin resistance occurs when the body's cells become less responsive to insulin, leading to high blood sugar levels. It is a common precursor to type 2 diabetes and can also increase the risk of other health issues like cardiovascular disease. While medical interventions are available, many people prefer to explore natural approaches to control insulin resistance. In this blog post, we will discuss key strategies for managing insulin resistance naturally.

1. Maintain a Healthy Diet:

One of the most effective ways to control insulin resistance naturally is through a well-balanced, nutritious diet. Consider the following dietary tips:

a) Choose Low-Glycemic Foods: Focus on consuming whole foods such as vegetables, fruits, whole grains, and lean proteins. These are low on the glycemic index and will help stabilize blood sugar levels.

b) Increase Fiber Intake: Include plenty of fiber-rich foods in your meals, such as legumes, nuts, seeds, and vegetables. Fiber slows down the absorption of glucose and promotes better blood sugar control.

c) Control Carbohydrate Consumption: While carbohydrates are an essential energy source, opting for complex carbohydrates, such as whole grains, rather than refined carbohydrates, can help regulate insulin levels.

2. Regular Physical Activity:

Engaging in regular exercise is another essential aspect of managing insulin resistance naturally. Physical activity helps improve insulin sensitivity, allowing the body to use insulin more effectively. Consider the following exercise recommendations:

a) Aerobic Exercises: Engage in activities that promote cardiovascular health, such as brisk walking, jogging, cycling, or swimming. Aim for at least 150 minutes of moderate aerobic exercise per week.

b) Strength Training: Incorporate strength training activities like weightlifting or resistance exercises to build lean muscle mass. Muscle tissue plays a vital role in glucose metabolism and can enhance insulin sensitivity.

3. Get Adequate Sleep:

Getting enough quality sleep is crucial for maintaining proper insulin regulation. Chronic sleep deprivation can lead to increased insulin resistance and a higher risk of developing type 2 diabetes. Follow these tips for better sleep:

a) Establish a Routine: Create a consistent sleep schedule that allows for approximately 7-9 hours of uninterrupted sleep each night.

b) Create a Relaxing Environment: Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. Limit exposure to electronic devices before bedtime.

c) Practice Relaxation Techniques: Incorporate relaxation techniques such as deep breathing exercises, meditation, or gentle stretching before bed to promote better quality sleep.

4. Manage Stress Levels:

Chronic stress can negatively impact insulin sensitivity and blood sugar control. Implement these stress management techniques:

a) Engage in Stress-Reducing Activities: Find activities you enjoy, such as yoga, mindfulness, or listening to soothing music, to help manage stress levels.

b) Prioritize Self-Care: Practice self-care activities like taking regular breaks, spending time with loved ones, or engaging in hobbies to promote overall well-being and reduce stress.

While these strategies may help control insulin resistance naturally, it's important to consult with a healthcare professional before making any significant changes to your lifestyle. Maintaining a healthy diet, staying physically active, prioritizing sleep, and managing stress levels can go a long way in improving insulin sensitivity and overall health. By adopting these natural approaches, you can take an active role in managing insulin resistance and reduce the risk of developing type 2 diabetes.

Book Review-The Case Against Sugar

Today Im reviewing a recent book I just finished called The Case Against Sugar by Gary Taubes

As most of you know Im always saying eliminate sugar. As a daughter and sister to Type 1 Diabetes, literally my entire life I knew the importance of staying clear of sugar in my diet and the toll it takes on the body. 

Most everyone I’m seeing in my practice lately has some level of insulin resistance. 

Symptoms of Insulin Resistance:

• Increased thirst.
• Frequent urination (peeing).
• Increased hunger.
• Blurred vision.
• Headaches.
• Vaginal and skin infections.
• Slow-healing cuts and sores.
• Weight gain
• Skin tags
• Darkened skin in arm pits

Just a reminder here are some complications of insulin resistance

Complications of Insulin Resistance:

• Severe high blood sugar.
• Severe low blood sugar.
• Heart attack.
• Stroke.
• Kidney disease.
• Eye problems.
• Cancer.

Alzheimer’s disease.

“Nearly 10% of children are thought to have nonalcoholic fatty liver disease.”

Let that sink in for a moment. We would never dream of giving kids alcohol or a cigarette, but sugar has nutritional value, so it’s OK, right? Not exactly.

Eating sugar is like having sharp razor blades tearing up your arteries. Well, that’s an image that has never left me. I would suggest removing most of the white and processed foods from your home. Most of the actual sugar too.

I found the history of sugar fascinating in this book, and there is much research and studies covered here that should be talked about on the news daily. Our lack of health is a clear and present danger, and we only seem to be getting sicker, so where is the outrage? Sugar is not your friend, and yet somehow we cannot celebrate or mourn or relax or take a breather without a hit. Learning more about the powerful forces behind this industry was eye opening.

There are also MANY GREAT BOOKS on the market which support - educate - and guide people to make healthy choices:

So, if it’s support for healthy eating - cook books or guide books - I can share a few that I believe are excellent...

BUT THIS BOOK... “The Case Against Sugar”.....probably the best book of its kind ... is The MOST researched. (its not a recipe book), Instead it is ....THE MOST historical book today that we have on the subject of sugar - scientifically proven - real evidence -that SUGAR is THE MAJOR NUMBER ONE DANGEROUS FOOD contributing to a wide range of diseases.

If there is a certain topic you want to know more about, I would be happy to make book recommendations. 

Contact me anytime by calling my office at 251-949-2220, visit my website www.lifewellnessforever.com, or shoot me an email cindy@drcindyross.com

Get your copy today…

https://www.amazon.com/Case-Against-Sugar-GARY-TAUBES/dp/184627639X/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1668378459&sr=8-1

The Benefits of Drinking Green Tea

Hi, I’m Dr. Cindy Ross and today we are talking about the benefits of Green Tea. 

About 2 years ago I discovered I was allergic to coffee and I was devastated. I used to drink at least a pot of coffee a day which in turn stressed out my adrenals. So I switched to Green tea and let me tell you, BEST DECISION EVER. 

So today let me tell you all about the benefits of drinking Green Tea.

Green tea is touted to be one of the healthiest beverages on the planet.

It’s loaded with antioxidants that have many health benefits, which may include:

• improved brain function
• fat loss
• protecting against cancer
• lowering the risk of heart disease

There may be even more potential health benefits.

Contains healthy bioactive compounds

Green tea is more than just a hydrating beverage.

The green tea plant contains a range of healthy compounds that make it into the final drink 

Tea is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.

Improves brain function

Green tea does more than just keep you alert, it may also help boost brain function.

The key active ingredient is caffeine, which is a known stimulant.

It doesn’t contain as much as coffee, but enough to produce a response without causing the jittery effects associated with taking in too much caffeine.

L-theanine increases the activity of the inhibitory neurotransmitter GABA, which has anti-anxiety effects. It also increases dopamine and the production of alpha waves in the brain.

Studies show that caffeine and L-theanine can have synergistic effects. This means that the combination of the two can have particularly powerful effects in improving brain function.

 Increases fat burning

If you look at the ingredients list for any fat burning supplement, chances are, green tea will be on there.

This is because, according to research, green tea can increase fat burning and boost metabolic rate.

In one study involving 10 healthy men, taking green tea extract increased the number of calories burned by 4%. In another involving 12 healthy men, green tea extract increased fat oxidation by 17%, compared with those taking a placebo.

Antioxidants lowers the risk of some cancers

Cancer is caused by uncontrolled growth of cells. It’s one of the world’s leading causes of death.

Research has shown that oxidative damage can lead to chronic inflammation, which can lead to chronic diseases, including cancers. Antioxidants can help protect against oxidative damage.

May protect the brain from aging

Not only can green tea improve brain function in the short term, it may also protect your brain as you age.

Alzheimer’s disease is a common neurodegenerative disease and the most common cause of dementia in older adults.

Parkinson’s disease is another common neurodegenerative disease and involves the death of dopamine-producing neurons in the brain.

May help prevent type 2 diabetes

The rates of type 2 diabetes are increasing in recent decades. The condition now affects about 1 in 10 Americans.

Type 2 diabetes involves having elevated blood sugar levels, which may be caused by insulin resistance or an inability to produce insulin.

Next week on my podcast make sure to tune in on Apple Podcasts to Health Buzz with Dr. Cindy Ross for more detailed benefits of drinking Green Tea.

If you have any questions or you are ready to get started call my office at 251-949-2220 or check out my website www.lifewellnessforever.com

4 Serious Obesity Effects

Guest post by Arnold Obat

Obesity is quickly becoming a serious health issue in the country. In fact, health officials warn that obesity, if it continues growing at the pace it’s growing with, will end up surpassing the likes of tobacco as a significant threat to health in the country in the coming years. The U.S. Surgeon General estimates that approximately 35% of women, 31% of men and 15% of children aged between 6 and 19 years old are considered overweight or obese. Also, medical experts in the country estimate that obesity-related conditions have caused more than 300,000premature deaths. Some of the obesity-related conditions will be covered in this post. In particular, this post will get to highlight 4 serious obesity effects.

N/B: If you are obese and need assistance on how to lose weight with a coach or on your own or even tips on what food to eat feel free to interact with us in the comment section below. You could also interact with us by dialing the following Bio-Identical Hormone MD contact number (251) 342-0505.

High Blood Pressure

If you are obese or overweight your body usually develops additional fatty tissues. These fatty tissues require nutrients and oxygen for survival and this need results in an increase in demand for these two precious products on your body. Given this new demand, blood vessels on your body increase the pace at which it circulates blood. This increase in blood circulation eventually leads to two things, an increase in the heart’s workload as it pumps more blood in order to support the increase in blood circulation and an increase in pressure exerted on artery walls. This pressure usually leads to an increase in blood pressure and ultimately high blood pressure.

Heart Disease

Information released by the American Heart Association indicates that around 600,000 people die each year in our country due to heart disease. This number, as high as it is, is not the only worrying factor when you bring up the topic of heart disease. According to American Heart Association, people with obesity have a higher risk of having heart diseases. In fact, if you happen to have severe obesity then you are at an even higher risk of having coronary artery disease. Issues such as irregular heartbeats, which triple the risk of cardiac arrest, blood clots, which can cause strokes, and narrow arteries, which can cause chest pains, tend to increase if you happen to be obese.

Poor Lung Function

Being obese or overweight pose a threat to your lungs as well. A 2010 study revealed that excess fat in your body and especially around your lungs tend to limit it’s functionality thus resulting in various complications in your body. In general poor lung function interferes with oxygen flow in your body and as result, a good number of your body’s blood vessels will not receive the right amount of oxygen they need. Sleep apnea, a condition that limits the amount of energy your body takes up, is also associated with poor lung function.

Type 2 Diabetes

Obesity is a major cause of type 2 diabetes. In fact, individuals who are overweight or obese are 10 times more likely to have type 2 diabetes. So what really happens? Well, if you are obese or overweight, your body is likely going to be resistant to insulin and as we all know, insulin helps in regulating blood sugar levels. This insulin resistance by your body ultimately ends up resulting in an elevated blood sugar levels. To make matters even worse, type 2 diabetes doubles the risk of death as it leads to heart diseases, stroke, impotence, kidney disease, circulatory and nerve defects and it can even cause blindness.

There you have it, 4 serious obesity effects you should know about. Given the impact of these effects, it is important to ensure that you watch what you eat so that you won’t become obese or overweight. If you are already obese, feel free to interact with us on the comment section below or give us a call at (251) 342-0505 and one of our representatives will help you with every question you might have.