If you have been diagnosed with diabetes, you already understand the challenges that lie ahead. One of the most frustrating and painful challenges is diabetic leg pain. Here are nine tips for preventing and managing the pain of diabetic peripheral neuropathy.

What is diabetic leg pain?

Diabetic neuropathy is a nerve disorder that originates as a comorbid condition of diabetes and the word “neuropathy,” which indicates a condition of the nerves. Also known as diabetic peripheral neuropathy, this condition is unfortunately common in patients with poorly controlled diabetes.

There are two types of diabetes: Type 1 and Type 2. Type 1 diabetes is a congenital condition (present at birth). Type 2 can develop over time in susceptible people. For both, blood sugar must be controlled either through medication or diet (or a combination of the two).

If blood sugar is not properly controlled, the small capillaries that deliver blood to the nerves become damaged. This damage occurs mainly on the periphery of the body—the legs and feet, most commonly—but it can occur anywhere. When the nerves are damaged, diabetic leg pain can occur.

The condition can affect several nerves in the limbs including sensory nerves, motor nerves, and autonomic nerves. Sensory nerves are those that receive sensations like pain or touch. Motor nerves control movement. And autonomic nerves control functions like blood pressure.

Risk factors

An estimated 50% of people with diabetes experience neuropathy. The condition is most common in individuals who have difficulty controlling their blood sugar levels.

While diabetes, especially with uncontrolled blood sugar, is the most common cause of peripheral neuropathy there are other risk factors. These include:

• Alcoholism
• Vitamin deficiencies
• Infections, such as Lyme disease or shingles
• Autoimmune diseases
• Repetitive motions

What does diabetic leg pain feel like?

We explore more of the symptoms in an earlier post here, but in general, symptoms can impact not only feeling but also movement. Diabetic neuropathy typically begins gradually with numbness or tingling in feet or hands, which then spreads throughout the limbs. Burning and sharp pains are also common.

Other symptoms that occur as the syndrome progresses are varied and can include the following.

• There may be changes in the skin, hair, or nails
• People often experience muscle weakness
• Sharp, shooting, or burning pain occurs
• Paralysis can also occur if the motor nerves are affected
• Changes in blood pressure causes dizziness or digestive problems (depending on the affected nerves)
• Wounds heal more slowly
• Some patients experience gastrointestinal issues
• Others have an increase in urinary tract infections

Symptoms follow a progression, but everyone who suffers from diabetic leg pain may experience them to different degrees. The progression depends on being alert for symptoms early on and taking action to slow the damage.

Can diabetic neuropathy be reversed?

Your body is incredibly resilient. There are many types of nerve damage that can be healed. In fact, one of the most frustrating things about some chronic pain treatments (e.g., radiofrequency ablation) is the fact that nerves heal and begin sending pain signals again!

But when it comes to leg pain caused by diabetic peripheral neuropathy, the damage is usually permanent and irreversible. This is why blood sugar control, weight management, and other preventative treatment is so important.

Recent research into diabetic leg pain

Over 100 million adults in the U.S. are either living with diabetes (or heading that way). Researchers have been hard at work in the past two decades trying to untangle a standard of care for diabetes and related diabetic leg pain.

It’s clear from the following studies that there are ways to better prevent and manage diabetic peripheral neuropathy. Here are five of the key findings.

1. Management and prevention of diabetic leg pain: It depends

Research in 2016 debunked other studies that focused on aggressive management of blood sugar. It appears that successful prevention strategies depend on the type of diabetes a person has.

Blood sugar control is most important for Type 1 diabetes, while controlling weight is the focus for Type 2.

2. Monitoring at-risk people is key

Because diabetes relies on patient compliance with treatment protocols, one of the best ways to prevent diabetic peripheral neuropathy is to monitor patients who might not comply with care.

Using better diagnostic tools and paying close attention to at-risk patients can prevent diabetic leg pain from developing or worsening.

3. Management of symptoms is multi-pronged approach

The symptoms of diabetic neuropathy are challenging to manage. Because of this, researchers are finding that the best treatment approach is a multi-pronged one. Crucial aspects include:

• Early diagnosis
• Prompt intervention
• Pain treatment

4. Exercise can reduce symptoms

Even if you are experiencing diabetic leg pain, exercise has been shown to relieve some of the most disturbing symptoms (e.g., pain, numbness, difficulty with movement).

In the simplest terms, exercise appears to prevent pain-inducing triggers from occurring and increase positive nerve signaling when it comes to movement.

5. Quitting smoking dramatically lowers your risk

One of the healthiest things you can do in general is quitting smoking.

It turns out that smokers with diabetes have a much higher risk of developing diabetic peripheral neuropathy than those who do not smoke. Smokers also have trouble regulating blood sugar and are more likely to be obese.

How to prevent, treat, and relieve diabetic leg pain

Our bodies are wonderfully individual, so your treatment path won’t be the same as every other patient. The best approach is to talk to your doctor to find the best way to prevent, treat, and relieve diabetic leg pain for you.

Here are nine tips to help manage and relieve diabetic leg pain.

1. Use exercise to promote overall health

Physical activity remains one of the most basic lifestyle modifications recommended to patients with diabetes. For patients with Type 2 diabetes, one of the key benefits of exercise may be prevention of diabetic leg pain.

Physical activity helps cells develop greater sensitivity to insulin. This helps the body better process it. Exercise also activates a special cellular activity that involves absorbing blood glucose, according to the American Diabetes Association.

Other benefits of exercise include:

• Weight loss
• Stress relief
• Reduced risk of heart attack and stroke
• Better circulation

These all improve health and reduce the likelihood of complications from diabetes, including diabetic leg pain.

2. Eat a diabetic-friendly diet

Very few people get excited when they hear the word “diet,” but focusing on food as medicine can be a way to prevent diabetic leg pain. In a 20-week pilot study of diet for patients with Type 2 diabetes, participants who switched to a plant-based diet had less pain, better nerve conduction, and weight loss.

But you don’t have to become a vegetarian to improve your diet. Following Michael Pollan’s “eater’s manifesto” can help:

• Eat food
• Not too much
• Mostly plants

Whole grains, lean proteins, and lots of fruits and vegetables are key here. Limiting processed foods, sugar, and excessive dairy can all help manage inflammation in the body and keep blood sugar levels stable.

Nutritional counseling can help you understand how simple changes to your diet can help.

3. Manage weight

Related to lifestyle changes that include diet and exercise are all of the steps you take to lose weight. Losing weight is an important step for reducing any types of leg pain, but especially diabetic leg pain.

Lower weight simply reduces the amount of pressure on the legs. Because obesity is a risk factor for developing Type 2 diabetes, weight loss can also help with prevention. Once a person is diagnosed with Type 2 diabetes, though, weight loss can also help to manage diabetes symptoms.

4. Maintain appropriate blood sugar levels

Maintaining stable blood sugar levels is key to preventing nerve damage that occurs with wild blood pressure spikes.

Work with your doctor to figure out an appropriate strategy for this. Some people with diabetes benefit from several small meals a day (instead of three big meals). Others might manage their weight and stabilize their blood sugar with a standard breakfast, lunch, and dinner.

Each person’s best practice will be different. Work closely with your doctor to find your most appropriate strategy.

5. Practice daily foot and leg care

Because early detection is key, proper foot and leg care is crucial in preventing diabetic peripheral neuropathy.

Check your feet and legs every day for cuts, scrapes, blisters, swelling, or redness. Apply moisturizer (massage for good circulation!). Keep your feet clean and dry. Wear clean socks every day, and invest in high-quality, properly fitted footwear.

6. Build healthier habits for compounded prevention

If you can only manage one change at a time (i.e., you can only change your exercise habits), that is certainly better than nothing. But the most powerful prevention and treatment occurs when you use each of these strategies together.

Changing your diet and adding exercise will help you with weight management. Symptom management plus diet and exercise magnifies the effects of each one of those tools.

Change is hard. It may seem like an insurmountable obstacle. But every step you take to prevent further damage from diabetic peripheral neuropathy means a better quality of life.

7. Try physical therapy

As diabetic leg pain progresses, it may become harder and harder to maintain the motivation to exercise. This is where physical therapy can be a lifesaver.

Physical therapists design a tailored set of exercises that help increase circulation, relieve pain, and stretch and strengthen the muscles of the legs. These sessions can also help manage both weight and blood sugar—two keys to easing leg cramps and other diabetes leg pain.

Another benefit of physical therapy is that it can ensure proper posture and gait training. If you have been walking off-balance due to leg pain, that can affect your whole body. A physical therapist can help you recognize that and work to fix it for better overall health and prevent other related pain issues.

8. Look into topical treatments and medications

Topical treatments can help relieve diabetic leg pain with few side effects or drug interactions. Consider using lidocaine patches and capsaicin cream to alleviate your pain.

Although opioids are not suggested for diabetic leg pain, over-the-counter pain relievers may provide relief when pain flares up. Other medications to treat this type of chronic pain may include tricyclic antidepressants.

9. Talk to your doctor about diabetic leg pain treatments

If more conservative approaches do not work and your pain is progressing, there are other options. Interventional strategies that can help relieve diabetic nerve pain include:

• Pain-relieving injections
• TENS unit therapy
• Nerve blocks

Get help with your diabetic leg pain

At Arizona Pain, or goal is to help you get your life back. We recognize the challenges that people with diabetes face, and we want to help you meet them head on.

If you are experiencing diabetic leg pain (or want to explore comprehensive strategies to prevent it), get in touch to schedule an appointment today. We can help.

Diabetes is a complex chronic condition that comes with a host of symptoms if not properly managed. One of the most complicated and challenging symptoms to treat is diabetic peripheral neuropathy. Also referred to a peripheral neuropathy or diabetic foot pain, this complicated condition requires thoughtful diagnosis and comprehensive treatment. What is peripheral neuropathy, and what does diabetic nerve pain feel like? Here’s what you need to know.

What is diabetic nerve pain, or diabetic neuropathy?

Neuropathy is an over-arching term that means nerve pain. There are four types of neuropathy, including:

• Peripheral neuropathy
• Autonomic neuropathy
• Radiculoplexus neuropathy
• Mononeuropathy

Peripheral neuropathy refers to nerve pain that is experienced on the periphery of your body, like the hands and feet. This area is enervated by the peripheral nervous system (instead of the central nervous system, which deals only with the brain and spinal cord).

There are many conditions that can result in nerve pain in the farthest reaches of the body, including:

• Vitamin deficiencies
• Alcoholism
• Autoimmune diseases
• Certain medications

The most common cause of peripheral neuropathy, though, is poorly controlled diabetes.

The hallmark of diabetes is a nearly constant fluctuation of the blood sugar, with spiky highs and cavernous lows. This constant fluctuation damages the capillary walls (small blood vessels) responsible for delivering blood to the nerves, especially in the hands and feet. As the capillaries become more damaged, diabetic neuropathy symptoms begin to appear.

What does diabetic nerve pain feel like?

So what does diabetic nerve pain feel like? There are many symptoms, including early onset symptoms that may be mild and challenging to diagnose. Diabetic neuropathy symptoms usually begin in the toes and work their way towards the head.

The first symptoms you may experience are tingling and numbness in the toes or fingers. This may resemble the feeling of “pins and needles” when a foot that has fallen asleep begins to wake up. You may also experience cramping in the feet, poor reflexes, and poor balance or coordination. Some people experience hypersensitivity and feel painful sensations with the slightest touch (even of the bedsheet grazing your toes at night).

In one of the few visual symptoms of diabetic peripheral neuropathy, a person may develop what is known as a hammertoe. This foot deformity causes the toes to begin to curl under and develops as a result of unconscious modification of the gait due to pain or other symptoms.

As the condition progresses, symptoms become more pronounced and more challenging to treat.

11 common diabetic neuropathy symptoms

Left untreated, diabetic neuropathy symptoms increase in intensity as the condition worsens. Wondering what does diabetic nerve pain feel like? Here are 11 symptoms to watch out for.

1. Increased numbness

This feeling can worsen to the point where a patient is unable to feel their feet as they walk. This becomes especially dangerous when feet lose all feeling.

The patient is then unable to tell if their feet have been injured or if the bathwater they are about to step into is too hot. Serious scalds, burns, and cuts can result from this numbness.

2. Burning in the feet

Diabetic foot pain is often accompanied by tingling and burning in the feet.

Ranging in intensity from barely perceptible to full-blown unbearable, this is the nerves’ way of communicating distress even further.

3. Sharp, shooting pain

This is the type of pain that can leave a person breathless. Almost like an electrical shock, this pain can occur without any particular stimulus or prompt.

4. Increased pain at night

Whether it’s because you are no longer distracted by the concerns of the day or the hypersensitivity and pain caused by even the sheet touching your feet, diabetic nerve pain is often much worse at night, making sleep impossible.

Because poor sleep and increased pain are bidirectional, one makes the other more intense in a cycle that is hard to break.

5. Slow-healing wounds

An adequate blood supply is important for good circulation that helps heal wounds.

For patients with peripheral neuropathy, even the slightest wound may be slow to heal (or may not fully heal).

6. Muscle weakness

As peripheral neuropathy progresses, muscle weakness may develop.

The peripheral nervous system is not just responsible for sensory information. Signals for movement and coordination are also delivered via these nerves. Nerves that are damaged rely on inadequate or incomplete information to the muscles and may result in poor coordination and weakness.

7. Gastrointestinal issues

Most people don’t think about the gastrointestinal system when considering peripheral neuropathy, located as it is in the center of the body.

However, as peripheral neuropathy continues to progress, this system can also be affected. Nausea, vomiting, diarrhea, and constipation can all occur.

8. Sexual dysfunction

Men with peripheral neuropathy may experience erectile dysfunction related to decreased blood flow and poor nerve signaling.

Women may experience increased vaginal dryness and a lack of desire.

9. Urinary tract infections

Men and women both may experience urinary tract infections.

The body may be overwhelmed with infections elsewhere in the body, and other gastrointestinal issues can lead to issues in the urinary tract as well.

10. Postural hypotension

Also known as orthostatic hypotension, this condition occurs when a person’s blood pressure drops dramatically, even when sitting, causing them to faint.

This can be potentially serious if it occurs while driving or even when simply standing up.

11. Amputation

Diabetes is responsible for approximately 70,000 amputations of the lower limbs annually in the U.S.

When feeling leaves the lower extremities and wounds or sores go undetected, they can become infected and even gangrenous. In these cases, amputation must be performed to prevent further damage or even death.

Can diabetic neuropathy go away?

Without treatment, diabetic neuropathy will not resolve itself and can, in extreme cases, lead to death from infection. It is crucial to get a proper diagnosis first and then proceed with treatment.

In the beginning stages of diagnosis, your doctor will conduct bloodwork and lab tests to rule out other potential causes of your symptoms.

Once your doctor eliminates other conditions, they may perform additional tests, including:

• Nerve conduction studies: Measures nerve response to electrical stimulation
• Electromyography (EMG): Measures electrical discharge from the nerves
• Filament tests: Looks for hypersensitivity that is the hallmark of peripheral neuropathy
• Quantitative sensory testing: Measures the nerve response to sensory changes including vibration and temperature

How to treat diabetic peripheral neuropathy

Once you have a diagnosis, there are many treatment options to ease symptoms and prevent worsening of nerve pain.

1. Manage diabetes

Since diabetic nerve pain is caused by poorly managed diabetes that causes damage to the blood vessels, the first thing to do is to get your blood sugar under control.

Talk to your doctor about changes to diet, exercise, and insulin administration that can help.

2. Keep an eye on your feet

Early warning signs occur most often in the feet. Check your feet daily for blisters, cracks, ingrown toenails, or wounds that are slow-healing or getting worse.

The American Diabetes Association recommends an annual foot exam, but daily foot checks are crucial for early detection and treatment. If you are unable to bend down to see the soles of your feet, use a mirror or ask a family member to help.

3. Practice proper foot care

In addition to daily checks, taking care of your feet can help improve health.

Daily foot massage improves circulation and feels relaxing at the end of a long day. Keep feet clean, dry, and moisturized to maintain skin health, too.

4. Stop smoking and limit or avoid consumption of alcohol

Health begins with what you put in your body. Tobacco products in any form inhibit the body’s healing response and narrow already challenged blood vessels. Alcohol has a similar effect on the immune system, dampening the body’s response to infection.

Some people are able to consume a daily glass of red wine or two, but talk to your doctor. In acute stages of infection, avoid alcohol.

5. Get active

The prime risk factor for both Type 1 and Type 2 diabetes is obesity. Extra weight places a huge burden on your joints and feet, which can make self-care challenging.

To combat this, exercise maintains a healthy weight, slows nerve damage, and naturally manages blood sugar, all of which can help alleviate symptoms of peripheral neuropathy.

6. Investigate medication

There are some medications that can assist in pain relief. Anticonvulsant drugs and tricyclic antidepressants, although not well understood in how they work on this condition, do seem to help relieve diabetic foot pain by changing the way the brain senses pain.

Tricyclic antidepressants include:

• Amitriptyline
• Clomipramine (Anafril)
• Desipramine (Norpramine)
• Doxepin
• Imipramine (Tofranil)
• Nortriptyline (Pamelor)

Finding the right medication may take some time, so be patient with this treatment approach.

Non-opioid pain relievers may also help for acute cases, but opioids are not generally recommended for peripheral neuropathy.

7. Use topical creams and supplements

Capsaicin is the compound found in spicy peppers that can provide topical pain relief.

Alpha-lipoic acid (ALA) is a supplement that may help lessen the advance of diabetic peripheral neuropathy.

8. Try physical therapy

Physical therapy exercises for diabetic peripheral neuropathy can help provide relief from tingling, burning, and pain in the feet. These exercises also improve muscle strength and physical coordination. They may also help with sexual dysfunction by improving blood flow and circulation.

For patients who have injured their feet by changing the way they walk, consciously or unconsciously, gait training is a type of physical therapy that helps people learn how to walk again. It is also used for people who have a prosthesis to help them walk properly so as not to transfer injury or pain to another part of the body (e.g., the hips).

Some physical therapy is combined with electrical nerve stimulation, which may help with stiffness in the feet and speed healing of ulcers or other wounds on the feet.

9. Manage other conditions

If you are experiencing gastrointestinal side effects including nausea, constipation, or diarrhea, managing these is important. Focusing on a supportive diet can help.

Similarly, it is important to treat urinary tract infections promptly, as increased nerve damage may result eventually in urine leakage.

For patients with sudden drops in blood pressure, compression stockings for the abdomen and legs can help, as can simply taking care when changing position.

10. Research advanced care

Other pain-relieving injections and therapies can help with more advanced cases, such as TENS unit therapy or nerve blocks.

This complex condition also remains the focus of much research and study. For example, a recent non-viral gene therapy study offered promising results in the dramatic pain relief of diabetic peripheral neuropathy with low doses of medication, well into a year after the treatments.

Diabetic peripheral neuropathy is a challenging condition that needs a comprehensive approach to treatment. If you are experiencing this side effect of diabetes or another pain condition, give Arizona Pain a call today. We can help.

Diabetes is a world-wide health issue. It can lead to a host of conditions, including diabetic nerve pain. Here’s what you should know about diabetes, how to avoid your own diabetes risk factors, and reduce your chances of future pain.

What is diabetes? 

Sugar is a compound found in many foods nowadays that can cause extreme problems for diabetics. The human body processes glucose, or blood sugar, and converts it to energy. Glucose is found in many natural food sources and makes things sweet such as fruit or desserts. It is also a product of starchy carbohydrates such as potatoes and pasta. Glucose is regulated in the body by insulin, a hormone produced by the pancreas. It stimulates cells to process glucose and turn it into the right amount of energy needed to function daily.

Healthy insulin levels should rise and fall according to the amount of glucose in the body. When eating, glucose levels rise as should insulin. When blood sugar drops, natural insulin should also drop.

Diabetes is an incurable disease caused when the body does not produce insulin in the correct way. The body is then unable to process blood sugar naturally which can lead to medical emergencies resulting from extreme highs and lows of glucose in the system.

Some statistics about diabetes include:

• In 2015, 30.3 million people in the U.S. (or 9.4% of the population) had diabetes
• China has the most diagnosed cases of diabetes, with 98.4 million cases in people between the ages of 20 and 79.
• There were 382 million people globally living with diabetes in 2013. That number is projected to rise to 592 million people by the year 2035, an increase of 55%.
• North America will spend 263 billion annually on health costs related to diabetes. Diabetes is the 7th leading cause of death in the U.S.

Diabetes symptoms

Worldwide, 46% of diabetes cases go undiagnosed, so it is important to raise awareness and recognize the signs and symptoms of this disease. For Type 1 diabetes, symptoms usually come on swiftly and are extreme, while Type 2 symptoms may occur gradually over time.

Some diabetes symptoms to watch out for include:

• Excessive thirst and frequent urination
• Extreme fatigue
• Blurry vision
• Numbness or tingling in the extremities (hands and feet)
• Increased infections
• Wounds that heal more slowly than usual
• Weight loss not associated with a change in diet
• Increased appetite
• Difficulty staying focused
• Loss of interest
• In severe cases, nerve pain

Types of diabetes

There are two common forms of diabetes, type 1 and type 2. There is also a form known as gestational diabetes. This type of diabetes occurs in approximately one in 25 pregnancies across the globe. Although generally resolved post-partum, women who experience gestational diabetes are more prone to developing Type 2 diabetes later in life, as are their children.

Type 1 diabetes

Also known as juvenile diabetes, this is an autoimmune disorder where the body attacks the healthy cells of the pancreas and essentially shuts down the body’s natural production of insulin. Most people are diagnosed with this condition before the age of 40, although in rare cases it may occur later in life. The exact cause is uncertain but genetics plays a significant role in the disease. It is also possible that exposure to certain viruses can cause the onset of the disorder.

Since the disease is most likely to occur in children it is important for parents to watch out for the signs. Symptoms can include:

• Excessive thirstiness
• Frequent urination
• Bed wetting for children without a history of it
• Unexpected weight loss
• Mood swings
• Blurred vision
• Fatigue
• Weakness

However, it is also important to note that none of these experiences are unique to diabetes, so there may be a variety of potential causes. If you notice these symptoms in your child you may wish to consult a doctor for an accurate diagnosis.

Since type 1 diabetes is an autoimmune disorder, there isn’t much that can be done to prevent it from occurring, and diabetes risk factors are harder to control. Family history plays a role and individuals with parents or siblings with the disease have an increased risk.

Type 2 diabetes

Frequently called adult-onset diabetes, this is a chronic condition that affects how the body metabolizes sugar and produces insulin. When we talk controlling diabetes risk factors, this is typically the type of diabetes we’re referring to.

For type 1 diabetics the body may continue to produce insulin but still not process sugar correctly or the pancreas might not be making the right amounts of insulin to properly metabolize the glucose. Type 2 diabetes mainly affects adults, although childhood obesity rates are increasing the cases in younger people. The condition is incurable but can be managed in most cases by maintaining a healthy lifestyle although some people still need to take insulin.

Type 2 diabetes develops slowly and many people have the condition for years without knowing it. Excessive thirst and hunger may be symptoms of the condition along with frequent urination, slow healing infections, and patches of darkened skin which may be a sign of insulin resistance. Genetics may be a cause of type 2 diabetes, but it is most prevalent in individuals with unhealthy habits including obesity and inactivity.

What are the major diabetes risk factors?

Diabetes risk factors are different for different people. Although heredity plays a large part in Type 1 diabetes, there are other risks factors for Type 2, some of which can be controlled.

Major diabetes risk factors

The major diabetes risk factors include:

1. Lack of physical activity. People who are inactive and do not get a minimum amount of physical exercise daily are at an increased risk. Sedentary lifestyles also contribute to other risk factors such as drinking and smoking, which, in combination, increase the risk of diabetes exponentially
2. Unhealthy diet. Diets high in fat, sugar, and processed foods increase the chances of developing diabetes.
3. Obesity. Obesity is the number one risk factor for developing diabetes. With a few notable exceptions, people who are obese tend to have a lower level of physical activity and an unhealthy diet. A higher BMI generally indicates a higher risk
4. Age. The older you are, the more likely you are to develop Type 2 diabetes.
5. High blood pressure. High blood pressure can be caused by a number of different conditions, which can then lead to diabetes.
6. Race and socio-economic status: People of Southeast Asian, Middle Eastern, African, and Latino descent have a higher incidence of diabetes than their caucasian counterparts. Low-income minorities are more at risk for diabetes for all of the above reasons but also due to limited access to fresh food, medical resources, and education

These are the major risk factors that we have a lot of research behind. While some risk factors for diabetes are not within a person’s control, scientists are always studying what other actions people can take to reduce their chance of having diabetes. Four recent risk factors have come to light.

1. Watching TV

What is the easiest way to increase your risk for diabetes? Spend more time in front of the television.

A new study published in Diabetologia found that every hour spent watching television increases the risk of developing diabetes by 3.4%. This result was part of a Diabetes Prevention Program (DPP) lifestyle intervention that was looking at how increasing physical activity helped prevent or treat diabetes. Researchers were not expecting to find that TV watching itself was a substantial lifestyle risk factor.

2. Low vitamin D levels

A new study published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism found that even more than obesity, low vitamin D levels indicated an increased risk for developing diabetes. Considering that over one billion people worldwide may have low levels of vitamin D, this is a troubling finding.

One of the study’s authors, Mercedes Clemente-Postigo, MSc, of Instituto de Investigación Biomédica de Málaga (IBIMA) at Complejo Hospitalario de Málaga (Virgen de la Victoria) and Universidad de Málaga in Malaga, Spain, noted that the strength of the study was its variety of participants, saying:

“The major strength of this study is that it compares vitamin D levels in people at a wide range of weights (from lean to morbidly obese subjects) while taking whether they had diabetes into account.”

Another of the study’s authors, Manuel Macías-González, PhD, of Complejo Hospitalario de Málaga (Virgen de la Victoria) and the University of Málaga, proposed that even if the findings were troubling, the solution may be simple, saying:

“Our findings indicate that vitamin D is associated more closely with glucose metabolism than obesity. The study suggests that vitamin D deficiency and obesity interact synergistically to heighten the risk of diabetes and other metabolic disorders. The average person may be able to reduce their risk by maintaining a healthy diet and getting enough outdoor activity.”

3. Fat choices

Diet is a primary treatment protocol for both Type 1 and Type 2 diabetes. Most treatment plans recommend low-fat dairy products, presumably to help manage weight gain and BMI, but new research from Lund University shows that full-fat dairy products are the best choice when it comes to reducing the risk of Type 2 diabetes. It appears that it is not necessarily the level of fat in the diet that increases risk, but rather the type of fat. While consuming full-fat dairy products reduced the risk of developing Type 2 diabetes, meat consumption increased the risk.

Study author Ulrika Ericson noted that the composition of fat in foods may be the key to why some fat appears to lower risk while other fat raises it:

“When we investigated the consumption of saturated fatty acids that are slightly more common in dairy products than in meat, we observed a link with a reduced risk of type 2 diabetes. However, we have not ruled out the possibility that other components of dairy products such as yoghurt and cheese may have contributed to our results. We have taken into account many dietary and lifestyle factors in our analysis, such as fermentation, calcium, vitamin D and physical activity. Our results suggest that we should not focus solely on fat, but rather consider what foods we eat. Many foodstuffs contain different components that are harmful or beneficial to health, and it is the overall balance that is important.”

4. Less added sugar

The number of people with Type 2 diabetes worldwide has more than doubled from 153 million in 1980 to 347 million in 2008. One of the reasons for this increase may be the increased consumption of fructose. Current nutritional guidelines indicate that a diet can have up to 25% of added sugars daily, but researchers have called for a drastic reduction of that in a recent write-up in Mayo Clinic Proceedings.

Lead author James J. DiNicolantonio, PharmD, a cardiovascular research scientist at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri, plainly stated the causes and consequences of this increased consumption, saying:

“At current levels, added-sugar consumption, and added-fructose consumption in particular, are fueling a worsening epidemic of type 2 diabetes. Approximately 40% of U.S. adults already have some degree of insulin resistance with projections that nearly the same percentage will eventually develop frank diabetes.”

Recommendations for appropriate levels of added daily sugar consumption vary widely and include the following:

• 2010 Dietary Guidelines for Americans: 19%
• Institute of Medicine: 25%
• World Health Organization: 10% (with a goal of 5% for “optimal health”)
• American Heart Association: No more than six teaspoons for women and nine for men

Fructose naturally occurs in fruit, which is fine to consume and does not count towards a daily total of added sugars. This study specifically looked at processed foods with added sugar (e.g., spaghetti sauce, salad dressing, cereals, etc.). The study authors believe that dietary guidelines should be further edited to include more consumption of fruits and vegetables, a lifestyle change that can prevent Type 2 diabetes.

How to prevent diabetes

Type 1 diabetes cannot be prevented at this time, but Type 2 diabetes can be prevented or the progression of the disease slowed if corrective action is taken.

To reduce your diabetes risk factors and chances of developing diabetes, follow these simple guidelines.

Reduce your sitting time

Getting up and moving around every 20 minutes or so increases blood flow to the brain and muscles and generally improves circulation. Simply stretching at your desk or walking around during commercial breaks when watching TV can reverse the effects of too much sitting.

Increase exercise

It doesn’t matter where you start an exercise plan as long as you start one. Walking for one hour three times a week can reduce the progression of diabetes by up to 58%, and 30 minutes of any type of daily exercise (walking, biking, swimming, etc.) reduces the risk of developing Type 2 diabetes by 40%. Start an exercise plan by walking five minutes a day, even if that is all you can do, and gradually add on to that until you are walking for at least 30 minutes daily.

Fix your diet

Malnutrition or inadequate food sources are a problem that is at the root of diabetes around the world. Some blame urbanization and the accompanying food deserts that exist in city environments for the shabby state of nutrition in city dwellers. In some cases, it may be possible to remedy this with CSA (community-supported agriculture) deliveries. In others, it may be harder to remedy than simply telling people to eat better.

Whatever the case may be, adding as many fresh fruits and vegetable to your diet, along with whole grains and lean proteins is a step in the right direction. Eliminate sugar and processed foods as much as possibly and substitute in healthy snacks and meals when possible. Global poverty, regional conflicts, and food shortages due to weather make this step more difficult for some areas of the world, but it is a necessary change to help curb diabetes.

Get enough sleep, but not too much

Sleeping less than six hours a night or more than nine hours can increase your chances of Type 2 diabetes. Sleeping less interferes with the way the body processes food, and sleeping more can indicate depression, another risk factor for diabetes. Develop good sleeping habits and stick with them.

Stop smoking

In addition to increasing your cardiovascular healthy instantly, stopping smoking is an excellent way to reduce your risk of developing diabetes. Smoking is associated with weight gain in the abdomen and high blood pressure, both of which are risk factors for Type 2 diabetes.

To find out your risk for developing Type 2 diabetes, fill out this quick questionnaire.

Diabetes management involves tracking an overwhelming array of details. This can include medical factors such as blood sugar levels to lifestyle components like diet and exercise. Fortunately for the more than 29 million people in the U.S. living with the disease, a variety of diabetes apps and online resources have emerged to simplify the process. Patients with diabetes can use the internet in a number of ways to help. They can understand their risks, maintain their health, and learn about symptoms or new treatments. This can allow them to be better prepared and informed when seeking medical care.

1. Fooducate

With the tagline, “eat a bit better,” the app Fooducate grades food and food products using a scientific algorithm designed to simplify healthy eating. To learn a product’s grade, all you have to do is scan an item’s barcode in the grocery store. Scores, which range from A to D, are based on ingredients and nutrition facts. The least processed, most nutrient-dense foods receive the highest grades.

The app’s explanations also reveal which foods are high in sugar and fat, helping you make better food choices for diabetes management.

For more information relevant to diabetes, visit the app’s website to read a blog catering to people with the condition. It explores issues like whether coconut sugar is preferable to traditional sugar because of its low glycemic index. (Answer: Treat coconut sugar the same as regular sugar.)

The app is available for iPhones and Androids for free, but offers in-app purchases geared to special diets including gluten free. The robust array of features included makes diabetes management easier.

2. Diabetes In Check

This free app is only available on the Macintosh platform, but it offers recipes, a message board to connect with other diabetics, and a way to track blood glucose. The tracking capability allows you to see how exercising, eating various foods, and experiencing high or low stress levels affects blood glucose levels.

The app even reminds you to take your medication and enter data for food or exercise. An in-app barcode scanner quickly decodes the carbohydrate and nutrition information for the packaged foods you eat while another section provides quick answers to let you know if certain foods are off-limits.

An in-app purchase is available if you’d like weekly meal plans to solve the enduring mystery of what’s for dinner.

3. Glooko

Glooko helps people with diabetes track blood glucose levels and send information directly to their doctor through email. After downloading the free app, available on iPhone and Android platforms, you’ll be able to upload readings into it directly from your glucose meter. Graphs provide snapshots of glucose levels over time in an easily readable format.

Glooko also has the ability to track diet, exercise, and medications. A food database helps you to learn more about healthy options and allows automatic updates into the diet log. The app is cloud-based, which means you can view data from any device with an Internet connection.

Tracking health information is a foundational part of diabetes management. This app is an easy way to do that.

4. Diabetes 24/7

Diabetes 24/7 is an online database run by the American Diabetes Association (ADA) that helps track health data including blood pressure, blood glucose, and cholesterol levels.

The database integrates with Microsoft’s HealthVault, which is a free, comprehensive online portal that connects to other health-related apps, including those from select laboratories, hospitals, pharmacies, and insurance companies. Even if your laboratory or hospital isn’t connected to HealthVault, you’ll still be able to upload electronic copies of blood work, scans, and other tests.

HealthVault can also connect with devices like blood glucose monitors, making it easy to upload readings. As a bonus, the system provides ways of tracking exercise, diet, and other health goals.

HealthVault also provides the ability to send important health information to family members or doctors. In all, the system helps paint a complete picture of your health for diabetes management. Although it’s free, you’ll need a Hotmail or Outlook account to join.

If you’re looking for a comprehensive, one-stop shop method of diabetes management, HealthVault and the ADA’s diabetes app is a good option.

5. Diabetes Mine

This blog/online newspaper covers all things diabetes with a helpful, positive slant. You’ll find research updates, reviews of new technology, and human-interest stories, such as an article about Miss America contender Miss Idaho, who is surviving and thriving with diabetes.

Founder Amy Tenderich studied to be a journalist but changed course after receiving a type 1 diabetes diagnosis in 2003. More information is better when it comes to diabetes management, and this site helps make the road an easier one to walk.

6. Diabetic Connect

If you don’t know others living with diabetes, Diabetic Connect might be for you. The online social network features recipes, information about treatments and the latest news, and options for linking into the diabetes community to meet other people living with the condition.

The website also offers free downloads like an e-book with delicious desserts designed especially for diabetes.

7. Diabetic Living

Diabetic Living is the online home of a print magazine, but offers special, web-only content including recipes, free e-books, videos, and other education content designed to help with diabetes management.

The website also has a “What to Eat” section offering ways to navigate restaurant menus and explaining the different types of fats so people are able to better to create healthy diets.

8. Diabetes Self-Management

This magazine and blog is chock-full of helpful information and scrumptious-sounding recipes like chocolate mocha pudding and smoked sausage pita pockets, all developed with diabetes diet requirements in mind.

Diabetes Self-Management began as a print-only magazine in 1983, and has won 367 awards since its start. Although the organization continues to publish a print edition, you’ll find plenty of information available online ranging from web-only exclusives to a selection of articles from the print magazine.

Covered topics range from weight loss and women’s health to dental and foot care. An entire section is also devoted to complementary medicine, which includes yoga and massage.

If you’d like to receive information straight to your inbox, the publishers produce a free, weekly newsletter to keep you up-to-date on all things diabetes.

Medical websites for diabetes information

Beyond diabetes apps are medical websites filled with information. Medical websites are typically those run by larger organizations or government agencies to provide the most up to date medical news and information about conditions. The two most popular websites for medical research on the web include the following.

Mayo Clinic

This non-profit leader in medical care around the world has major campuses in Minnesota, Arizona, and Florida and clinics all over the country. It has been considered one of the top facilities for medicine for decades and is frequently at the cutting edge of research. The Mayo Clinic puts patients first and provides the best medical treatments and testing possible.

The clinic developed their website to be an evolving resource for patients and doctors. Their information on diabetes is comprehensive. It’s based on the most current research available and is always improving as they add new research.

WebMD

This site was developed to provide medical information to the public by partnering with medical professionals and journalists. Board certified physicians are screened and vetted before they begin contributing to the site. WebMD offers interactive pages, the latest news, and community forums. Their mission is to provide users with information on health concerns, health research, and connections with others who have shared experiences. Diabetes patients can use WebMD to learn related news, connect with others, and become more informed about their condition.

These websites certainly aren’t the only resources available online. Other top medical sites include PainDoctor, Medline, and the National Institutes of Health (NIH).

Diabetes social media support groups

Social media has changed the way we communicate as a culture. Communities are no longer restricted by location. People from all over the world can discuss diabetes and other issues on these online forums. Some of the most popular social media sites include:

• Facebook: Currently one of the most popular social media groups, Facebook has the ability to connect people with diabetes from around the world. The power of community can’t be denied and knowing that others have similar experiences can be powerful medicine. Individuals can learn about treatments and how they have worked for others who have tried them. Groups, many of which are closed and private, can also facilitate conversations. Search “diabetes” to get started.
• Pinterest: While you may not think about Pinterest when it comes to diabetes, this visual site can be a great resource. Pinterest is still the fastest growing social media site today.
• Twitter: Individuals with diabetes are making their experience public by sharing their stories 140 characters at a time. Diabetes patients can also follow organizations such as the American Diabetes Foundation and the Diabetes Hands Foundation to get up-to-date news right on your smart phone.

Diabetes blogs

The blogging boom started about a decade ago. Anyone who has something to say on a subject is willing to start a blog on it. You can find professional blogs, hobby blogs, and interest blogs based on anything you can imagine. For diabetes related content, there are blogs written by patients and doctors, both of which can provide support and information.

Some can’t-miss blogs are:

• Six Until Me: The project of Kerri Sparling this blog is about her own experience with type 1 diabetes. Kerri was diagnosed in the 80s. She started the blog in 2005 to give a voice to people with the disease on the internet.
• Insulin Nation: This blog provides details about insulin and all the available technology distilled in an understandable and readable way. Their mission is to bring information about diabetes treatments to everyone living with the disease.
• A Sweet Life: Couple Mike and Jessica were both diagnosed with type 1 diabetes and ultimately decided to create a resource for others coping with this disease. Their main focus is on creating and maintaining a healthy lifestyle so that diabetes control will be satisfying. The site features news as well as first-hand stories from contributors.
• Diabetes Stories: Created by Riva Greenberg, this website is intended to share real life stories of patients living both types of the disease. The mission is to provide resources and personal stories to show people how to thrive with a diagnosis of diabetes.

Get started on diabetes apps and websites

The internet allows people to stay informed and connected in a way never before seen in human history. Access to websites and social media through mobile devices provides near constant access to information. The key is to make sure to disseminate the good from bad information. Using reliable resources like those listed here is one way to ensure that you get the best information possible.

What diabetes apps and websites do you visit for information?

Diabetes is an increasingly common medical condition that relates to the body’s difficulty in producing insulin, an important hormone for regulating blood sugar levels. If you suffer from diabetes, there are natural diabetes treatment options you can try. Here’s 5 of the best.

What is diabetes?

In 2012, about 9% of the U.S. population was considered diabetic, up from 8% in 2010, according to the American Diabetes Association (ADA). Seniors are especially likely to develop the disorder, with nearly 26% of people aged 65 and older experiencing symptoms.

Advances in medicine have left diabetes a largely treatable condition. Unfortunately, about 28% of people with the disease remain undiagnosed. Receiving proper treatment is critical to survival, and diabetes ranks as the seventh most common cause of death in the U.S.

What is diabetes’ underlying mechanism?

When we eat food, the sugar in it triggers the pancreas to begin producing insulin, which helps cells absorb blood glucose so they can use it for food. Without enough or any insulin, blood sugar languishes. Cells need energy to function, and when they don’t receive sugar, they essentially starve. High levels of blood sugar cause other problems, too. They may impair the:

• Eyes
• Nerves
• Kidneys
• Heart

Diabetes can also lead to pain conditions, like diabetic peripheral neuropathy.

Types of diabetes 

There are two separate types of diabetes, type 1 and type 2.

Type 1 diabetes usually develops in children and young adults. With this type of diabetes, the body does not produce insulin. People with the disease must take shots of the hormone to keep their bodies functioning properly.

With type 2 diabetes, the most common type, the body either doesn’t make enough insulin or can’t process it properly. Type 2 diabetes typically appears in adults. However, increasing numbers of children and teens have developed the condition in the past two decades, possibly because of rising levels of obesity and decreased physical activity, according to the Centers for Disease Control and Prevention.

What are common diabetes symptoms?

Symptoms of type 2 diabetes may include:

• Frequent urination
• Blurred vision
• Feelings of extreme hunger or thirst
• Cuts or bruises that heal very slowly

What causes diabetes?

Researchers are still working to understand the causes of diabetes, and new information comes out all the time. However, there are several risk factors that are widely understood.

They include:

• Obesity: Large amounts of fat tissue are more likely to become resistant to insulin
• Sedentary lifestyle: Exercise helps people maintain their weight, but it also burns blood glucose
• Age: Older people have a higher risk for type 2 diabetes
• Family history: Having first-degree relatives with the disorder increases your risk
• High blood pressure: People with blood pressure higher than 140/90 millimeters of mercury are at higher risk

There are also dietary risk factors that have been linked to diabetes, such as diets high in artificial sweeteners. Research published in the journal Nature hypothesizes that sweeteners such as saccharine and aspartame alter the makeup of bacteria in the gut and lead to an inability to process blood glucose.

The ADA recommends that people avoid drinking sugary beverages, including energy or sports drinks, to help prevent diabetes.

What are some natural diabetes treatment options? 

The ultimate goal in managing diabetes is keeping blood sugar at a healthy level. The primary methods of achieving that goal can involve natural diabetes treatment.

Non-medical treatments such as meditation, diet, and exercise are wonderful ways to manage diabetes and its complications.

The idea that non-medical interventions like meditation can help people is a relatively new idea, but studies are also increasingly validating the methods. These therapies are known as alternative or complementary medicine because they’re designed to complement traditional medical techniques including prescriptions and blood glucose monitoring efforts.

Natural diabetes treatment options may include a combination of the following:

• A program of weight loss
• Healthy eating
• Exercise
• Meditation
• Acupuncture

Meditation

A study published in Behavioral Medicine found that people with diabetes experienced benefits from practicing mindfulness, which researchers defined as a heightened sense of awareness combined with observing emotions and bodily sensations without judging them.

There are many different types of meditation, and mindfulness is one type. It involves sitting still and focusing on the breath or following a guided meditation. The idea behind meditation techniques in general is that stress comes from the mind and its thoughts about circumstances or reactions to events.

While mindfulness meditation has long been known as a stress-reduction technique, scientists involved with the Behavioral Medicine study wanted to investigate its ability to help people with chronic conditions like diabetes.

To start, study participants took a six-week course in meditation. Researchers used sequential methods and measured the resulting changes in participants’ states of mind including worry and thought suppression. Scientists also asked subjects if they liked meditating through interviews and a focus group.

The results were successful, with meditators experiencing sounder sleep, enhanced feelings of relaxation, and a greater ability to accept their diagnosis and reality of the disease. Dr. Peter Coventry, lead author of the study, says:

“Mindfulness-based interventions appear to be an acceptable and effective way for some people with long-term conditions to regain a sense of balance and self-determination in their lives by allowing them to accept their limitations and focus on what is achievable in the present.”

Those wanting to learn mindfulness meditation might find it helpful to seek out local classes, books, or even YouTube videos.

Acupuncture

Acupuncture is an ancient Chinese practice that involves inserting thin needles into the body, their placement determined by invisible lines of energy flowing through channels in the body called meridians. In acupuncture, practitioners say the needles help free up stagnant or blocked energy, which is believed to cause pain or disease.

Although acupuncture doesn’t help diabetes in itself, it has been shown to help people manage neuropathy, a feeling of numbness or tingling in the extremities that’s common in people with diabetes.

Scientists believe it works by encouraging the body to release natural painkillers, including endorphins.

Exercise

Exercise is one of the best ways for people with diabetes to manage their blood sugar levels, according to WebMD.

Breaking a sweat or keeping moving not only burns calories and helps to keep your weight down, but the sheer act of working out helps the body absorb blood glucose. It also helps decrease blood pressure and cholesterol.

People with type 2 diabetes who exercised at a moderate intensity had a reduction in fat stored near the heart, liver, and abdomen, found a study completed by the Radiological Society of North America. The reduced fat deposits came from exercise alone since study participants did not change their diets.

The level and type of exercise you do will vary depending upon your interests and current level of physical activity. If you were never the type of person who liked playing basketball, worry not. There are plenty of opportunities to stay active. The best way to incorporate exercise in your routine and have the habit stick is to find an activity that you enjoy.

Options may include hiking, walking, biking, or dancing. Incorporating weight training into your activities at least twice a week also helps maintain blood glucose levels, according to WebMD. If you’re not currently physically active, try starting slow with even ten minutes of activity at a time before slowly increasing workout times.

Diet

Diet is one of the most important tools for managing diabetes and blood glucose levels. Eating foods with low glycemic indexes, which means they don’t cause spikes in blood sugar, promotes relatively even levels in the body.

The American Diabetic Association (ADA) recommends eating a varied diet that includes vegetables, whole grains, fruits, lean meats, beans, poultry, and fish, although vegetarian diets are perfectly healthy for people with diabetes. According to ADA:

“There is no one perfect food so including a variety of different foods and watching portion sizes is key to a healthy diet.”

Variety aside, some foods are particularly potent in their ability to boost health, according to ADA. Those foods include dark green leafy vegetables such as spinach and kale, which are packed with nutrients and antioxidants, citrus fruits like grapefruit and oranges, which provide vitamin C, and sweet potatoes because they have vitamin A, fiber, and a lower glycemic index than regular potatoes.

Berries and nuts are also highly recommended by ADA because they’re nutrient dense and promote health all around.

The ADA recommends a diet low in saturated fat, with meals based on lean proteins, whole grains, non-starch vegetables, fruit, and healthy fats. People with diabetes can typically eat starchy foods such as potatoes and pasta as long as portion sizes are limited.

A typical, per-meal carbohydrate load is anywhere 45 to 60 grams, according to the ADA, although each person’s optimal level will vary and should be determined in conjunction with a health care provider. The amount of fruit a person eats should also be discussed as part of developing a meal plan because it contains carbohydrates.

The ADA also says that people with diabetes may eat sweets or dessert as long as they’re eaten in very small amounts on special occasions.

Supplementation

In addition to whole foods, some specific nutrients have been shown to be especially helpful for diabetes. They include:

• Magnesium: People with diabetes frequently have low levels of magnesium in their blood, and some studies show that taking supplements of the mineral helps control blood sugar levels and regulate insulin, according to the University of Maryland Health Center (UM). Foods rich in magnesium include broccoli, lentils, almonds, spinach, and tofu.
• Alpha-lipoic Acid (ALA): This antioxidant helps transform glucose into energy and is contained in every cell. Although the body makes ALA, it’s found in foods such as red meat. Supplements are also available. Several studies have shown that ALA works to lower blood sugar, according to UM. And in Germany, the antioxidant has been used to combat peripheral neuropathy.
• Chromium: The mineral chromium has also shown promise as a natural blood sugar regulator, and it may reduce the amount of insulin required by people with diabetes, according to UM. Foods containing the mineral include lean meats, cheese, whole grain bread, and select spices, including thyme and black pepper.

What are complications of diabetes?

Diabetes can lead to other, more serious conditions including kidney disease and stroke. It is also connected to a variety of chronic pain conditions, including:

• Neuropathy
• Gout
• Everyday discomfort

About 60% of adults with type 2 diabetes are affected by chronic pain, according to a study published in Diabetes Care. That pain may impact patients’ ability to practice self-care and manage the disease. Areas most commonly affected by chronic pain included the back, knees, and hips.

Meanwhile, as many as 18 million U.S. adults and children experience diabetic neuropathy—up to 70% of people with diabetes—according to The Neuropathy Association. Neuropathy is nerve damage that can lead to feelings of pain, numbness, muscle weakness, tingling, or a burning sensation.

Types of diabetic neuropathy include peripheral neuropathy, which is the most common and affects the extremities. Sometimes neuropathy affects the hips, legs, and thighs as opposed to the extremities. This type is called radiculoplexus neuropathy.

A third type, known as autonomic neuropathy, affects the nerves governing important organs including the heart, lungs, bladder, and stomach. This can lead to difficulties regulating body temperature or increased heart rate, even if you’re relaxing.

Mononeuropathy refers to damage on a specific nerve, usually in the face, legs, or torso. This can cause significant pain, but usually doesn’t lead to long-term problems, according to Mayo Clinic.

Gout is another complication that commonly appears in people with diabetes. Gout is a type of arthritis that results from excessive amounts of uric acid. It causes sudden bouts of extreme pain in the feet or hands. Swelling and redness may also appear. Gout is related to obesity and a sedentary lifestyle—the same risks as type 2 diabetes.

What are interventional treatments?

Diabetes is a progressive condition, which means that it typically worsens over time. For people with type 2 diabetes, treatment plans typically begin with lifestyle changes and oral medication. However, if the condition worsens, insulin may be required to keep blood glucose at a healthy level.

Likewise, if you’re suffering from diabetic neuropathy, there are pain treatments that can help. These may include medications or other approaches.

To talk to a doctor about your diabetes pain, or to discuss other natural diabetes treatment options, click here. You’ll find a pain doctor in your area who can help.

We tend to take our body for granted when it is functioning properly. Every day our bodies perform tiny miracles, like taking food and turning it into energy that powers everything we do, from kicking a ball to growing fingernails. But what happens when one simple function breaks down? What happens when involuntary, reflexive actions just stop? Gastroparesis is a condition that occurs when one vital process stops. Learning more about this mysterious disease and what is gastroparesis can help spot the early signs for a better treatment outcome.

What is gastroparesis?

The digestive system is largely reflexive. Food enters this system when we swallow. Stomach muscles work together with digestive enzymes to break larger pieces of food into small bits to move through the stomach to the small intestine. The digestive contractions of the stomach muscles allow the body to utilize the nutrition in the food and provide energy.

The vagus nerve controls this action of contraction. This involuntary contraction is referred to as stomach motility. When stomach motility slows or stops, the movement of food into the small intestine is slowed or stopped as well. Digestion is delayed, and food simply sits in the stomach, partially digested.

Gastroparesis is also referred to as delayed gastric emptying. This condition is not caused by any blockages in the intestinal tract. The stomach simply stops or slows the act of emptying.

There are two main types of gastroparesis.

• Idiopathic gastroparesis: Gastroparesis without an identifiable cause
• Diabetic gastroparesis: Gastroparesis caused by diabetes

What causes gastroparesis?

Most cases of gastroparesis are idiopathic in that an exact cause cannot be identified. Because the vagus nerve is responsible for stomach motility, any damage to that nerve may compromise stomach motility and cause delayed emptying.

Poorly controlled diabetes is the most common known cause of gastroparesis. Other conditions that can lead to gastroparesis include:

• Scleroderma
• An inflamed pancreas (pancreatitis)
• Thyroid disease
• Imbalance of minerals in the body (i.e., imbalance of potassium, magnesium, or prescription medications)
• Side effect of surgery in the small intestine
• Diseases of the connective tissue, such as multiple sclerosis or muscular dystrophy

What is gastroparesis risk factors?

Patients with any of the above conditions are more susceptible to developing gastroparesis, but young and middle-aged women are more likely to develop gastroparesis than any other demographic. There is no evidence that there is a genetic link.

Hypothyroidism, viral infections, nervous system diseases, and some cancer treatments (e.g., radiation therapy) are also risk factors for gastroparesis.

Symptoms of gastroparesis

Gastroparesis has some symptoms similar to acid reflux and is often misdiagnosed because of that. There are many other symptoms that can help lead to a diagnosis.

Abdominal pain

Abdominal pain can be severe and unresponsive to treatment. This can be caused by the partially digested food essentially fermenting in the stomach, causing extreme pain.

Gas and bloating

The stomach may be distended and bloated. Bloating may also occur without stomach distension. In this case, the stomach feels very full and gas may still be present.

Nausea and vomiting

Other than pain, nausea and vomiting may be the most uncomfortable part of gastroparesis.

Early satiety and malnutrition

When eating, the stomach may feel very full after a small amount of food. While this type of portion control may seem like a welcome side effect, as gastroparesis progresses, the amount of food that can be eaten is not enough to provide adequate nutrition. For this reason, malnutrition can result in later stages of gastroparesis.

Acid reflux

Many who suffer from acid reflux also have gastroparesis. This is one reason that gastroparesis is often underdiagnosed or misdiagnosed as an ulcer.

Other symptoms of gastroparesis include lack of appetite and low blood sugar.

How is gastroparesis diagnosed?

Gastroparesis shares many symptoms with other stomach conditions, so deciding what is gastroparesis and what is something else can be tricky. In general, doctors will begin with a thorough medical history, including a family history and a conversation about general overall health.

After that, several different tests are used, both to eliminate other possible conditions and to verify a diagnosis of gastroparesis. These include:

• Gastric emptying study: A light meal is taken with a small amount of radioactive material. The stomach is then scanned for the radioactive material to monitor how fast the food moves through the stomach.
• Upper gastrointestinal endoscopy: The upper digestive system is examined using a tiny camera on the end of a small, thin tube. This checks for any visible signs of damage.
• Computerized tomography (CT) enterography and magnetic resonance (MR) enterography: These two tests are more sensitive than endoscopy and may be able to detect more subtle signs of damage. MR enterography does not use radiation.
• Upper gastrointestinal series: Patients drink a chalky substance called barium to coat the upper gastrointestinal tract to see if anything abnormal shows up.
• Breath test: The patient drinks sugar water, and the breath is analyzed to see how much gas is produced.

All of these tests together can help come up with a diagnosis.

Treatments for gastroparesis

What is gastroparesis treatment and what does it target? Gastroparesis treatments actually have many different goals.

Treating symptoms

Nausea, vomiting, and abdominal pain are often the first things to be addressed. These can be addressed not only through medications but also with changes in diet. Soft, liquid foods are recommended in the early stages of treatment to allow the stomach to work less and empty more easily.

Medications to control vomiting and abdominal pain are prescribed to keep patients comfortable.

Address underlying conditions

For diabetic gastroparesis, getting blood sugar under control is necessary to truly begin to heal the stomach.

Stimulating the gut

The stomach muscles may not be receiving emptying signals. Stimulating these signals is an important part of treatment for gastroparesis. Patients can be prescribed a variety of oral or intravenous medications.

Another newer technology is the use of electrical signals to stimulate the vagus nerve. This is similar to the way a pacemaker works for the heart.

Ensuring proper nutrition

In extreme cases, patients may need to receive food through a feeding tube or fluids intravenously to maintain proper nutrition and hydration. This will help control symptoms and help the body to maintain adequate nutrition during treatment. Patients may also receive crucial vitamins and minerals intravenously.

Long term outcomes for gastroparesis depend on the underlying cause of the condition. If the cause is treatable, symptoms generally subside and the prognosis is good. For idiopathic gastroparesis, the outlook is not so simple, but treatments can help.

If you are experiencing any of the above symptoms and have risk factors for gastroparesis, talk to your doctor today.

If you’re at high risk for diabetes and feel like you must exercise harder to achieve similar results to other people who aren’t at high risk, research shows you might be right.

Scientists from Lund University in Sweden compared the effects of exercise on two groups of middle-aged, slightly overweight men. One group was not at risk for diabetes and the other had a high-risk profile. Researchers found that both groups enjoyed similar health benefits from exercise, but the high-risk group had to exercise more to achieve them.

In the study, both groups were offered three exercise sessions each week, with one cycling class and two aerobics classes. Researchers evaluated the subjects’ blood sugar levels and even biopsied muscle to take into consideration gene activity when quantifying the benefits of physical activity.

The high-risk group attended the workout sessions more regularly than the low-risk group. Subjects in both groups lost weight, inches in their waistline, and experienced increased cardiovascular endurance. However, the high-risk group did not see more dramatic results despite the increased time they spent exercising.

Scientists said the results meant that the high-risk subjects needed a higher level of physical activity to enjoy the same level of health benefits that lower-risk patients enjoyed from working out less.

Diabetes patients and those at risk must exercise harder to achieve the same results as low-risk patients, researchers say.

Scientists aren’t sure why this is the case—that needs to be determined through future studies—but the findings could be useful for helping people with diabetes or those at high risk for determining how much exercise they should do. Researcher Ola Hansson says:

“It is interesting to see that there is a difference despite the fact that all of them are actually healthy and otherwise very similar. We now hope to continue with further studies, including examining whether exercise intensity rather than volume is a crucial factor in determining how the risk group responds to exercise.”

Exercise is an excellent way to manage diabetes risk and manage the disease. It improves the body’s ability to regulate blood sugar and contributes to weight loss. Knowing that patients at risk for diabetes must exercise more vigorously to see health benefits, the question becomes which types of exercise are most beneficial?

For patients with diabetes, some types of exercise are better than others for promoting health.

1. High-intensity fitness

One type of exercise recommended for those with diabetes or at-risk is high-intensity exercise. This type of workout involves short intervals of high-intensity movement. It’s sometimes referred to as high-intensity interval training (HIIT).

Research from the American Heart Association compared two groups of type 2 diabetes patients. One group participated in 30 minutes of low-intensity exercise and the second did short bursts of high-intensity activity. The second group saw dramatically superior improvements in blood sugar levels and weight loss.

This study was important because programs to help patients manage diabetes have typically focused on low-intensity exercise. Study author Avinash Pandey says:

“More may be accomplished with short bursts of vigorous exercise, in which patients achieve a higher maximum target heart rate, and may be easier to fit into busy schedules…People randomized to that regimen were more consistent with exercise and ended up doing more exercise per week.”

In the study, the low-intensity group was initially asked to exercise five days each week for 30 minutes at a time while the high-intensity group was asked to work out in ten minute intervals, three times each day, also five days each week.

The high-intensity group ultimately exercised more, even though the amount of time they were asked to commit to fitness was actually the same.

Scientists aren’t sure why the high-intensity workouts were so effective, but theorize it could have a different affect on the body.

If you’re just starting a high-intensity training regimen, be kind to your body. Here is a series of workouts from The Daily Burn that are perfect for beginners.

2. Weight-lifting

Research from Harvard School of Public Health shows that lifting weights could reduce a male’s risk of diabetes by a whopping 34%. Adding aerobic exercise into the mix reduces risk even more, by up to 59%.

To experience the benefit, men must lift weights for 30 minutes, five days each week. Researchers didn’t examine the potential benefits for women. In the study, walking quickly or running was evaluated for the aerobic portion.

The study results gave researchers hope because they said for many people, lifting weights is an easier activity to stick to in the long-term than aerobics. The effects of weight lifting were so dramatic that researchers said it could be used as an alternative to aerobic activity, although combining the two bestowed the most pronounced benefits.

3. Exercise at the optimal time each day

For diabetes patients, research shows it’s best to exercise after dinner, according to scientists at the University of Missouri-Columbia. Study author Jill Kanaley says:

“This study shows that it is not just the intensity or duration of exercising that is important but also the timing of when it occurs.”

In the study, participants exercised about 45 minutes after eating their evening meal. The workout included leg curls, stomach crunches, and seated calf raises. After-dinner exercisers experienced reduced fat and blood sugar levels while the before-dinner exercisers reduced only blood sugar levels.

Unfortunately, the benefits were short-lived and didn’t extend into the next day. Researchers recommend exercising daily to enjoy maximum benefit. Another reason exercising at night may be better than in the morning is because dinner provides fuel for the body. In the morning, people have generally not eaten for eight hours or more, researchers said.

If you do exercise after dinner, try to eat relatively early. Exercising too late in the day could keep you up at night and interfere with sleep.

What is your favorite way to exercise and reduce your diabetes risk or manage the disease?

Image by Jon Clegg via Flickr

Amid national concern about rising rates of diabetes and obesity, which often coincides with Type 2 diabetes, one population stands out as facing an exceptional risk: Native Americans.

Native Americans face more than double the risk of receiving a diagnosis of Type 2 diabetes than Caucasians. Type 2 diabetes is a disease marked by high levels of blood sugar, created by the body’s difficulty processing the hormone insulin. Complications include nerve damage and pain known as neuropathy, as well as eye and skin problems.

The diabetes epidemic is especially challenging in Arizona, where Native Americans face the highest recorded rates of diabetes in the world, according to the Society for Public Health Education (SOPHE). Even outside of Arizona, rates remain high, and Native Americans have the highest rates of diabetes among all other ethnic groups in the U.S.

November is Native American Heritage Month, making it a good time to discuss the health risks faced by indigenous communities. Native American Heritage Month is an initiative designed to celebrate indigenous cultures, but also intended to raise awareness about pressing issues modern tribal citizens face. In a community that navigates innumerable challenges, the diabetes epidemic is one of the most serious.

Native Americans face some of the highest rates of diabetes in the world.

The risks of diabetes faced by Arizona’s Native Americans are 245% higher than average, reports SOPHE. Not only are these groups more likely to develop diabetes, but they’re also almost twice as likely to die from it than others in the general U.S. population.

Rates of diabetes among indigenous communities have risen over the past few decades. From 1994 to 2004, rates of diabetes among Native Americans youths, including native tribes from Alaska, has increased by 68%, according to the American Diabetes Association (ADA). That’s among teens aged from 15 to 19. Type 2 diabetes is most common to develop in tribal members; Type 1 is relatively rare.

In addition to these already startling numbers, about 30% of Native Americans have pre-diabetes, which means they have higher-than-average blood sugar levels that do not yet fall into the range for diabetes.

Native Americans face problems including high rates of poverty, obesity, and alcoholism that increase risk and complications of diabetes.

Diabetes is the fourth leading cause of death in Native communities, according to the Centers for Disease Control and Prevention (CDC). The rates of diabetes have skyrocketed as nutritional habits in the communities have changed in favor of processed foods and people get less physical activity, according to a report from the National Institute of Diabetes and Digestive and Kidney Diseases.

High rates of poverty also make it difficult for many people to pay for high-quality, nutritious food. The median household income for Native Americans is $37,353 compared to a $56,565 in Caucasian households, according to the Office of Minority Health.

One Native American charity reported visiting four Navajo elders to drop off fresh fruits and vegetables, whole grains, and white meats in hopes of convincing them to add some new, fresh foods into their diets. However, the elders were surviving on $400 to $650 each month, making it difficult to pay for healthy food. Their bodies were also weak from diabetes, making it difficult to start a new exercise program.

Public health initiatives reach out in an effort to improve the health of Native Americans.

Several Arizona initiatives have been developed to target high rates of diabetes, reports SOPHE. The Ajo Diabetes Outreach and Education Program, for instance, was organized to improve residents’ health in the form of outreach programs.

Some education initiatives were designed to teach patients how to better manage the condition, but others were targeted to reduce the risk among patients’ family members. Diabetes tends to be hereditary, but is often preventable through proper diet and exercise.

Another public health initiative took place on the Tohono O’odham tribe. The Food, Fitness and Wellness Initiative Project focused on disease prevention through increasing access to healthy food. As part of the program, students on the reservation were served meals cooked with the traditional food tepary beans. The efforts were successful and soon students were voting in favor of tepary beans over other foods, even pizza.

On a statewide level, the Arizona Diabetes Program works to implement prevention initiatives and treatment efforts to improve the lives of those already living with diabetes.

Nationally, the U.S. Department of Health and Human Services’ Indian Health Service has a special Division of Diabetes Treatment and Prevention (DDTP). The division works with local health service departments, providing information and training, and it administers a $150 million annual grant program known as the Special Diabetes Program (SDP). The grant money pays for various programs that are designed to make an impact on tribal citizens’ health.

The division also works with ADA to implement SDP initiatives. ADA works with tribal members, helping them to become politically active and ensure the funding remains in place. Native Americans are encouraged to tell their stories of how fear and suffering turned into hope and health as a result of outreach efforts and lifestyle changes.

ADA and DDTP also work together on a culturally sensitive program called Awakening the Spirit. Awakening the Spirit works with communities to encourage healthy food choices and more physical activity. The website says:

“Years ago, Native Americans did not have diabetes. Elders can recall times when people hunted and gathered food for simple meals. People walked a lot. Now, in some Native communities, one in two adults has diabetes.”

That stark reality inspires many who work to reduce the rates and help tribal citizens regain their health. An Awakening the Spirit subcommittee is made up of tribal members from across the nation. The group’s intention is to join forces and spread the message that taking care of the body is a spiritual imperative, and that those positive lifestyle choices reverberate throughout the community, improving lives for all.

Are you a Native American who has experienced the impact of diabetes? Tell your story.

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Every 19 seconds, someone is diagnosed with diabetes, according to the American Diabetes Association (ADA), adding to the 30 million adults and children already living with the disease.

November is American Diabetes Month, and the high numbers of people living with the disease, in addition to the significant health complications it can cause, make diabetes an active area of research.

Scientists are busily investigating the biology of the disease, causes, and potential treatments, both pharmacological and all natural. To highlight American Diabetes Month, we’ve collected a roundup of the latest news and research.

1. Diet sodas may increase diabetes risk

The dangers of full-flavor soft drinks for diabetics have long been known, but the ADA’s official stance has always been that diet sodas do not present the same risk because they do not contain sugar.

New research from the journal Nature shows that artificial sweeteners like aspartame do pose health risks because they interfere with gut bacteria and consequently make it more difficult for the body to process sugar.

The body doesn’t directly digest fake sugar, and so aspartame and similar sweeteners encounter gut bacteria head-on, frequently resulting in a microbial imbalance known as dysbiosis and metabolic syndrome, which is a warning sign for diabetes.

Non-caloric artificial sweeteners are widespread, not only in sodas, but also in low- or no-calorie desserts or other “light” products. Researchers said the study highlights the need to conduct more in-depth research about the health effects of these artificial sweeteners, noting they’re presumed to be safe although little research has been conducted.

2. Artificial pancreas for diabetes patients on horizon

For Type 1 diabetes patients, their body’s inability to regulate blood sugar levels means a life of blood testing and insulin injections. But an artificial pancreas has the potential to change all of that.

Researchers from the American Chemical Society are developing an artificial pancreas that can be implanted into patients’ bodies, measure blood sugar levels, and automatically release insulin. These types of devices have been available for several years, but ACS researchers have developed a special algorithm that makes the process faster and better for patients.

Although the research is moving forward only for patients with Type 1 diabetes, which is typically diagnosed in children and young people, the advances in medicine could also one day benefit patients with Type 2 diabetes.

3. Zebrafish embryos contribute to development of diabetes drugs

Researchers at Johns Hopkins University have begun using zebrafish embryos to identify effective diabetes drugs with great success. Already scientists have used the zebrafish to identify 24 medications that could be used to help restore pancreas functioning by creating more insulin-producing cells. Study author Dr. Jeffrey Mumm says:

“More studies need to be done, but we think there’s potentially no limit on the diseases this screening technique could be applied to other than the human imagination.”

Zebrafish make especially good research participants because they’re transparent, allowing scientists to easily see the results of experiments they’re conducting. The fish also share a great number of human genes.

Researchers say they’re excited about the process, which they believe will help speed new drug discoveries for other medical ailments.

4. Meditation proves beneficial for people with diabetes

Meditation and mindfulness, defined as an elevated, non-judgmental awareness of inner and outer states, has been discovered helpful for diabetes patients who need help fostering a greater sense of self-determination, according to research published in the journal Behavioral Medicine.

Learning meditation techniques helped research participants accept their limitations so they could in turn identify the possibilities that remained. Patients who meditated also experienced improved sleep, a greater feeling of relaxation, and an improved ability to accept illness.

In addition to the mental and emotional benefits, many patients experienced improved health. Some people reported lower blood sugar after the six-week course, and one participant noted the practice helped reduce chest pain.

5. Improvements in injectable insulin give hope to diabetes patients

Scientists at Massachusetts Institute of Technology (MIT) have created a type of modified insulin that stays active in the bloodstream for ten hours. It also has the ability to respond to fluctuations in blood sugar levels, according to research published in Proceedings of the National Academy of Sciences.

Currently, diabetes patients must track blood sugar levels and take insulin multiple times each day. Study author Dr. Daniel Anderson says:

“The real challenge is getting the right amount of insulin available when you need it, because if you have too little insulin your blood sugar goes up, and if you have too much, it can go dangerously low.”

To alleviate the problem, MIT researchers created a type of insulin that is only activated by excessively high levels of blood sugar, making it smart insulin that reduces the need for constant vigilance. The idea is still in the conceptual phases, but researchers hope to continue studying the possibilities and one day get this type of insulin into the hands of patients.

6. Commonly used chemicals may increase diabetes risk

Endocrine-disrupting chemicals (EDCs) such as bisphenol A (BPA) are commonly found in packaging and personal care products. Some researchers have sounded concern that these chemicals increase the risk of cancer, but a review of studies from the Endocrine Society highlights concerns for an increased risk of diabetes, too.

The chemicals are dangerous to humans because they interfere with the body’s natural production of hormones, including insulin. Pharmacology professor Andrea C. Gore says:

“The evidence is more definitive than ever before—EDCs disrupt hormones in a manner that harms human health…Hundreds of studies are pointing to the same conclusion, whether they are long-term epidemiological studies in humans, basic research in animals and cells, or research into groups of people with known occupational exposure to specific chemicals.”

Animal studies have found that select EDCs interfere with the pancreas, which can result in insulin resistance or excessive insulin, which are both risk factors in Type 2 diabetes. Scientists called for additional research and stricter regulations for these potentially harmful chemicals.

Which study do you find most interesting?

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Breakfast is perhaps the easiest meal of the day to skip, but one of the most important to sneak in. Eating breakfast bestows many health benefits ranging from increased energy to weight loss, both important for people dealing with chronic pain.

Despite the benefits, about one in ten people in the U.S. skip food first thing in the morning, according to NPD Group, a market research firm. Most people said they weren’t hungry or didn’t have time to eat before 11 a.m.

Research shows that eating a high-protein breakfast supports weight loss because it reduces the likelihood of overeating later in the day, according to researchers at the University of Missouri, Columbia. Assistant professor Heather Leidy says:

“Our research showed that people experience a dramatic decline in cravings for sweet foods when they eat breakfast…However, breakfasts that are high in protein also reduced cravings for savory—or high-fat—foods.”

That’s because eating breakfast increases the brain’s levels of the chemical dopamine, which moderates feelings of reward and food cravings. Heightened production of dopamine helps stave off food cravings, but researchers found that people who are overweight tend to require more food to reach that elevated state. Conversely, scientists found that people who ate high-protein breakfasts had higher levels of dopamine.

Eating a high-protein breakfast helps to stave off cravings for unhealthy food later in the day, researchers say.

Earlier research conducted by Leidy found that people who skip breakfast generally eat 40% more sugary foods, 45% fewer vegetables, and 30% fewer fruits compared to breakfast eaters.

However, the breakfast habit must be hard to maintain because all the study participants resumed skipping the meal within six months after the research ended. Those who abandoned eating early said it was hard to find healthy options.

Dr. Mike Roussell says that eating a healthy meal first thing also sets the tone for other wise health choices. He writes:

“By having a well-rounded and nutritious breakfast, you are sending a message to your body that you are going to do what it takes to be fit and healthy.”

The UCM research isn’t the only study to uncover benefits from eating a high-protein breakfast. Scientists at the Pennington Biomedical Research Center compared two groups of women, one set that ate bagels for breakfast and another that ate two eggs, according to WebMD.

The meals contained an identical number of calories, but the egg eaters lost weight and reported increased energy. The eggs also made no difference in blood cholesterol levels, which has been a concern for frequent egg eaters.

Proponents of skipping breakfast say eliminating the meal is a tool for weight loss, mainly because it lowers a person’s intake of calories and carbohydrates. Researchers at Australia’s Monash University found patients with non-alcoholic fatty liver disease who skipped breakfast lost inches in their waists, which scientists said is a way of measuring improvements in liver health.

However critics say weight isn’t the only barometer of health. Australian nutritionist Aloysa Hourigan told the Syndey Morning Herald:

“If you’re eating less in total, you might be also getting less nutrients…You might lose weight, but that’s not the only important thing to health.”

Besides physical health, there is some evidence that eating breakfast supports cognitive health. A study completed at the University of Pennsylvania School of Nursing found that children who regularly nosh on breakfast scored higher on IQ tests.

Breakfast may not only help you lose weight, it may make you smarter.

Although the research focused on children, scientists said those good habits continue through the rest of life. Study author Jianghong-Liu says:

“Irregular breakfast eating has already been associated with a number of unhealthy behaviors, such as smoking, frequent alcohol use, and infrequent exercise.”

Breakfast may also lower the risk of diabetes and heart disease, reports WebMD. And for those with diabetes, eating first thing in the morning is important for maintaining blood sugar levels, according to Everyday Health.

With so many researchers supporting the idea that breakfast encourages a healthy lifestyle, including the meal in your daily routine can’t hurt.

Looking to start the healthy breakfast habit? Here are some easy meals to try:

• Eggs cooked any way you like in olive oil, served with a slice of whole-grain toast and jam
• Smoothie made with frozen fruit and yogurt (yogurt contains protein)
• Oatmeal with sliced fruit and nuts, cooked in water, skim milk, or almond milk
• Hard-boiled egg and a piece of fruit

Making time for breakfast when you’re rushing out the door in the morning can be a challenge. But by preparing food the night before, you’ll be two steps ahead. Options include pre-slicing fruit or even taking a banana on the road. Overnights oats are also an easy and fun option. Eggs can be hard-boiled the night before, and slicing a piece of toast to hold a thin layer of peanut butter takes just a few seconds more than toasting a pop tart.

Breakfast doesn’t have to take 20 minutes to prepare. Simple, healthy foods provide fuel for the day ahead.

The key to eating a breakfast that gives you all the benefits of increased energy, improved mental acuity, and support for weight loss is keeping it healthy. Sure, you can eat a doughnut or a croissant and call it breakfast, but research shows eating a meal with protein offers the most benefit. Keep in mind that Greek yogurt, nuts, and peanut butter are all excellent sources of protein.

Incorporating fruit into a morning meal is a great way to appease the sweet tooth while enjoying the anti-inflammatory benefits of all those antioxidants. Experiment with a few meals to find your favorite breakfast, and do what you can to make it a quick and easy meal to prepare.

Do you eat breakfast?

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