Three weeks ago, I left you with Part 2, discussing insulin and its importance to the body and the brain. Now, I would like to resume the subject and end it with Part 3. Many take the role of insulin for granted and neglect to control their weight, sugar intake, and blood sugar levels. Because diabetes has become so prevalent, people believe it to be a simple disorder that can be easily corrected with sugar controlling drugs (Glucophage…) or insulin shots, not realizing that the condition damages the body, heart, vascular system, and brain.

The pancreas produces and releases insulin to metabolize and regulate carbohydrates (sugar) and fat uptake. The hormone stores excess blood glucose as glycogen in muscle, liver, and fat tissue cells. When blood sugar drops, the body breaks down the saved glycogen for energy.

The pancreas secretes glucagon along with insulin. Both hormones regulate the metabolism according to requirement. While insulin regulates carbohydrates and sugar, glucagon takes care of proteins and fat and adjusts the appetite. Both are released by a meal high in protein and low-carb vegetables (greens, cabbage…) and help cells to assimilate amino acids. In small amounts, insulin also assists in brain signalling.

When sugar and refined carbohydrates are consumed in large amounts, the cells become saturated with fat (excess sugar turns into fat), preventing insulin from entering cells, resulting in insulin resistance. Blood glucose level rises, causing insulin to release. With insulin insensitivity, insulin keeps pumping, exhausting the pancreas and flooding and stressing the body systems. Both sugar and insulin remain floating in the blood ineffectively, resulting in low energy, fatigue, irritability, thirst, perspiration and frequent urination. Such signs indicate diabetes. The first step to take is to consult a physician to have blood count analysis in order to diagnose the condition, which can be reversed with an appropriate diet, exercise, and healthy lifestyles.

In Part 2, I started discussing a healthful nutrition high in low-calorie, fiber-rich vegetables (leafy greens, cabbage and squash families, asparagus, eggplant, tomatoes, okra) and whole fresh fruits, nuts, eggs, and lean protein (fish, turkey, chicken, lean meat, legumes) in order to prevent blood sugar spikes caused by high glycemic index (GI) foods like simple sugars and refined carbs (soda and soft drinks, fried potatoes, doughy white bread and rice, processed fast food, pastries, syrupy desserts, ice-creams, shakes, Frappacinos), which send sugar and insulin sky-rocketing along with stress hormones. Today, I will discuss the important healthy fats and herbs that you should include in your diet to prevent inflammation and boost antioxidants and bolster immunity.

Not all fats are created equal. Because each variety of fat gives different benefits than the others, they should be included in every meal. They come as saturated, monounsaturated, and polyunsaturated fatty acids and the carcinogenic types, trans fatty acids (hydrogenated vegetable fats, excessively heated oils). Healthy essential fatty acids (monounsaturated and polyunsaturated) are required for the brain to make neurotransmitters for neural communication and signalling.

The body needs “good” fats to make cholesterol; feed the hormonal and glandular systems; and lubricate the digestive tract. They should be selected carefully. Monounsaturated fats, found in virgin olive oil and avocado, reduce risk of heart disease and cancer. They lower the “bad” cholesterol and raise the “good” cholesterol to remove artery plaque.

Polyunsaturated fatty acids come in two groups, omega 3 and 6 fatty acids, available in nuts and seeds and their oils. Walnuts and flaxseeds contain healthy amounts of omega 3 fatty acids, but the most effective kind comes fatty fish and its oil (salmon, cod, sardines). Omega-3 has anti-inflammatory properties, recommended for vascular, heart, brain, skin, and eye health. Omega-3 fats also increase the metabolic rate to maintain good weight and encourage weight loss. Omega-6 from grains and seeds are balancing fatty acids to omega-3 fats.

Both types are found in raw or roasted unsalted whole nuts and seeds like walnuts, macadamia, pecans, almonds, pine nuts, Brazil nuts, chestnuts, cashew, pistachios, hazel nuts, and sesame, pumpkin, and sunflower seeds. In moderate amounts, they make good and filling snacks along with dried or fresh fruits.

Herbs (mint, thyme, oregano, sage, rosemary, lemongrass, basil, bay leaf), spices (cardamom, cloves, cinnamon), aromatic seeds (cumin, anize, fennel, caraway, fenugreek), and roots (ginger, turmeric) add flavour to dishes, salads, and stews and make healing infusions. They are recommended for their phytochemicals and their detoxifying and anti-inflammatory properties. They also boost the metabolism.

For examples, cinnamon sticks or powder are effective in controlling sugar spikes by mimicking insulin. Ginger, fresh, dry, or in supplement form, relieves nausea, headaches, and sinuses and speeds the digestion. Aromatic seeds (cumin, fennel, caraway) ease bloating and stomachaches and stimulate a sluggish digestion. Turmeric has anti-inflammatory effects on the brain and vascular system. Cardamom enhances energy and immunity. Cloves relieve toothaches.

Herbs and spices added to dishes delight the taste buds and give satisfaction to prevent over-consumption. They not only flavor food; they also detoxify the body from free radicals, pathogens, and toxins and keep blood sugar levels stable and insulin under control.

Whether you are diabetic or not, you should not consume fats in excess. Fried fatty fast foods should not be included in your daily menu. Processed foods and off-the-shelf bakery goods with trans fats (hydrogenated oils) and additives should be excluded. Soda drinks are loaded with simple sugars (10 lumps), high fructose corn syrup (HFCS), and caffeine, which elevate insulin sharply. Excess caffeine puts the body on stress mode, which further exacerbates the condition. Alcohol and spirits produce similar effects on the body and harm the brain. Diet sodas contain artificial sweeteners (saccharine, aspartame), which are neurotoxins as well as give mixed signals to the brain, increasing sugar cravings.

We all hear and read about the benefits of exercise, but very few respond to the call. Exercise is a leader in a healthy lifestyle package. It should be respected and practiced regularly in order to feel and see its benefits physically, mentally, and emotionally. Regular activity is not only recommended for blood lipid balance, the heart, and cardiovascular system, but also for insulin control and health maintenance. By enhancing muscle cell sensitivity to insulin, aerobic and muscle building exercises regulate it in the bloodstream, thus improving the metabolic rate and curbing appetite. Exercise, in coordination with calorie reduction and a low glycemic load diet (low in sugar and starches), can even reverse pre-diabetic conditions and lead to weight loss.

Stress reduction is another healthy lifestyle practice. Prolonged stress and worries can cause the body to release stress hormones (cortisol), which trigger insulin secretion, just as it elevates blood pressure and cholesterol levels. Longterm stress is detrimental to health. It should be managed with massage therapy, deep breathing, therapeutic exercises (yoga, tai chi, chi gong), meditation, or prayers. Card and recreational games, watching comedies, holidays, and family and friend support are effective ways to break the harmful cycles of daily pressures.

Restful sleep is another form of stress management. A good night sleep can relieve physical, mental, and emotional stress. Deep sleep lowers stress hormone levels in the bloodstream; repairs the body and brain; and increases the production of immune and killer cells to fight infections, viruses, bacteria, cancer, and disease. A power nap, or siesta, in mid-afternoon can help furthermore in controlling stress. It was shown in studies to lower the risk of death from heart attacks.

Insulin is a critical hormone that balances body functions, but if left roaming in the system, it can cause a lot of damage to health. Modern-day diet is so rich in sugar, starches, and fat that it becomes very difficult to control insulin levels, leading to obesity, inflammation, insulin resistance, diabetes, and other metabolic syndromes. Unless we act on it and reduce sugar and food intake to manage insulin levels efficiently, we will become an obese and diseased nation, crowding clinics and hospitals. Its consequences not only plague health, but also hike health bills, lower energy and productivity, kill the joys of life, and shorten lifespan.

References:

• Prescription for Nutritional Healing by Phyllis Bach

• Wikipedia and the Internet

N.B.:

Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.

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