Diabetes: Five ways to balance blood sugar to minimise Alzheimer’s risk
Alzheimer's: Dr Chris discusses the early signs of condition
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Dr Marilyn Glenville PhD – the UK’s leading nutritionist – pointed out research that has shown insulin resistance causes the brain disease, Alzheimer’s, to develop. “It has also been shown that treatment with insulin sensitisers used in cases of type 2 diabetes can improve brain function and also slow the rate of cognitive decline in Alzheimer’s,” Dr Glenville elaborated. “The same research has shown that many type 2 diabetics have deposits of protein (amyloid beta) in their pancreas, which is similar to that found in the brain with Alzheimer’s.”
Dr Glenville added that “cells in the brain can become insulin resistant”, thus becoming deprived of energy “from glucose, which the neurons need to operate”.
This is said to cause slow thinking, brain fog, loss of focus and concentration.
People with type 2 diabetes are up to 65 percent at greater risk of developing Alzheimer’s, said Dr Glenville.
Thus, if you have high blood sugar, it’s more important than ever to control your blood sugar levels, so how can this be achieved?
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Dr Glenville stated: “What you eat can have an enormous impact on your brain function.
“Making sure you keep your blood sugar in balance is incredibly important.”
Five ways to balance blood sugar levels
- Reduce your sugar intake
- Eat a balanced breakfast everyday
- Have protein with every meal
- Drink less alcohol
- Supplements.
Eliminating added sugar and refined carbohydrates can be as simple as removing white bread and white rice from your diet.
Dr Glenville explained that white bread and rice turn to sugar (i.e. glucose) very “quickly” in the body, meaning the pancreas must produce more insulin.
What’s involved in a “balanced breakfast”?
A balanced breakfast involves a mixture of protein and carbohydrates, according to Dr Glenville.
An example would be scrambled eggs on a slice of wholegrain toast.
Proteins are capable of slowing down the blood sugar rise from carbohydrates.
“Whenever you eat an oat cake or brown rice, try to include some fish or eggs,” said Dr Glenville.
“Or a vegetable protein such as quinoa, legumes (in the form of, say, chickpea hummus), nuts (nut butters, such as almond butter, are good) or seeds,” she added.
Alcohol
When it comes to picking your poison, “white wine is more sugary than red”, warned Dr Glenville.
“But, on the other hand, a white wine spritzer (made with sparkling mineral water) will be better for you than a full glass of red wine.”
While spirits do not contain sugar, their mixers usually do, so be aware that drinking could spike your blood sugar levels.
Supplements
Omega-3 fish oils “seem to have the most protective effect against Alzheimer’s”, said Dr Glenville.
Early warning signs of diabetes
The sooner high blood sugar levels are diagnosed, the sooner effective treatment can begin.
“You should see your doctor if you are getting any of these symptoms [down below],” said Dr Glenville.
- Feeling very thirsty
- Peeing more than usual, particularly at night
- Feeling very tired
- Losing weight without trying
- Thrush that keeps coming back
- Blurred vision
- Cuts and grazes that are not healing.
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