Medical researchers are finding strong links between diabetes and Alzheimer's disease with diabetics at a much higher risk of developing Alzheimer's. Although diabetes has become an epidemic in America, with over 20 million victims and 40 million with pre-diabetes, it is largely preventable and reversible.
Both diseases share many biological similarities, which is why scientists believe they are related. One common thread in both diabetes and Alzheimer's is AGEs, or "advanced glycation end products", which are produced from sugar within our bodies. They damage proteins in the body and can combine with free radicals to produce additional damaging oxidative stress.
In addition, researchers have found that high insulin levels, a characteristic of diabetes, increases the risk of developing Alzheimer's and other dementias. A recent Swedish study found diabetics had a 70% greater risk of developing Alzheimer's, while a California study of over 22,000 diabetics over 50 found those with poor blood sugar control were 78% more likely to develop dementia.
To protect yourself from this dual epidemic of diabetes and dementia, follow this simple, three part plan.
STEP 1:
The first step is to improve your diet. A typical American is loaded with sugar, starch and unhealthy fats. Reduce your sugar consumption, paying close attention to the hidden sugars found in processed foods and soft drinks. Eat more healthy fats, such as monounsaturated fats and omega-3 fats, which can improve insulin resistance. You'll find omega-3 fats in cold water fish and free-range, pasture fed animals. Monounsaturated fats are found in foods like almonds, avocados and olive oil. My favorite book about eating to prevent or reverse diabetes is Dr. Neal Barnard's Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes without Drugs
Step 2:
The second step is exercising regularly, which can reduce insulin and blood sugar levels, as well as improve cognition. Try for at least a half hour of exercise at least four times a week. You don't have to pump iron - a vigorous walk around the neighborhood will do.
STEP 3:
The third step is to take the nutritional supplements that can improve insulin sensitivity and help reduce the risk of inflammation, diabetes and dementia. There are six that have been found effective in hundreds of studies.
Carnosine. This natural compound can protect us from the damaging effects of AGEs and free radicals.
Chromium. This mineral is widely used to improve blood sugar metabolism and decrease fasting glucose and insulin.
Cinnamon. This common spice is used to control healthy blood sugar levels, as well as being a powerful antioxidant.
Curcumin. In addition to it's antioxidant powers, curcumin helps to normalize blood sugar levels and protect the nervous system to support brain health.
Lipoic acid. Alpah-lipoic acid can improve insulin sensitivity and protect the brain against oxidative stress caused by free radicals.
Magnesium. Studies have shown magnesium can improve insulin sensitivity to help control diabetes.
Following this simple three step plan of a healthy diet, regular exercise and targeted nutritional supplements can help reduce the risk of both diabetes and Alzheimer's. Don't delay, start today, with just one step. Your body and your brain will thank you.
