by Dr. Michael Boss, DC
To make just about any physical or cosmetic improvement, there’s at least one list of “easy steps” to quick success. For this article, I thought I’d jump on the “easy step” bandwagon, but with a twist. But because there are really no true “quick and easy steps” to health and wellness, I’m giving you a list of “easy MIS-steps” that can put anyone on a “quick and easy” path to Type 2 diabetes. So, to avoid becoming a Type 2 diabetic, steer clear of these five MIS-steps:
MIS-Step 1: Eat a low-fat diet.
First of all, good fats do not make you fat. Healthy fats are essential for good health. They supply us with energy, compose cell membranes, comprise the majority of the nervous system and brain, battle fatigue, sharpen memory, balance mood, fight inflammation, prevent depression, ease joint pain and aid in weight loss by curbing overeating. The mistake of eating a low-fat diet (which has been heavily promoted by food companies and the American Heart Association) is that people who do this replace fats with sugars or artificial sweeteners, usually by eating highly processed foods. This leads to nutrition deficiencies, an inability to produce energy and recurrent hunger, which results in eating more. This leads to a disturbance in normal energy (glucose) metabolism and a slippery slope to Type 2 diabetes. SOLUTION: Eat good healthy fats daily like nuts, seeds, avocado, coconut oil, olives and olive oil.
MIS-Step 2: Consume soda.
Take your pick, regular or diet; either will do the job. Regular soda with that high fructose corn syrup will drive your blood sugars high and elicit abnormally high insulin responses leading to insulin resistance and Type 2 diabetes. Research revealed that daily consumption of diet soda with artificial sweetener creates a 67 percent greater risk of Type 2 diabetes. The same goes for sweet tea. Teas can be healthy for you, but dropping eight sugar packets or four packs of the sweetener makes it a soda without the fizz. Energy and sports drinks and pasteurized fruit juices have the same effect. SOLUTION: Drink pure water and raw, unpasteurized, unprocessed vegetable and fruit juice. They provide hydration and high levels of vital vitamins, minerals, anti-oxidants and enzymes. Coconut water is great for electrolyte replacement. Herbal tea with a small amount of stevia (natural plant extract) to sweeten also works.
MIS-Step 3: Be sedentary.
Studies indicate that only 20 percent of adult Americans exercise to minimum standards. That means that 8 out of 10 of you reading this don’t exercise enough. Exercise stimulates so many things, one of which is insulin sensitivity (which we want), energy production and glucose metabolism. There are many ways to exercise. Walking is great, but research indicates that it is not enough to accomplish physiological change. SOLUTION: Interval intensity training, low level weight training and variable method training. Consistency is the key. There are various ways to get the right exercise, based on your abilities and needs, in 10-22 minutes per session, so no excuses!
MIS-step 4: Do not check your Vitamin D level.
And don’t supplement with a high quality Vitamin D3. Our bodies can manufacture only three vitamins (D, K, and the B vitamin biotin) from non-dietary sources. Unlike carbohydrates, fats and proteins, vitamins are not sources of energy. Instead, vitamins are chemical partners for the enzymes involved in the body's metabolism, cell production, tissue repair and other vital processes. In other words, they have to be present in order for metabolism to work. Vitamin D is involved in a number of processes that are essential for good health. Blood sugar metabolism is one of them, and Type 2 diabetics tend to have severely low Vitamin D levels. SOLUTION: Get your level checked. Optimal levels should be between 50-85 ng/ml. If yours is low, supplement with a high quality Vitamin D3 at the appropriate dose determined by your healthcare professional.
MIS-step 5: Eat cereal, toast, oatmeal or some other grain (or any processed food) for breakfast.
These foods provide little-to-no nutrients, drive blood sugar levels up quickly and leave you hungry sooner. That makes you eat more, which leads to up and down blood sugars, insulin resistance, fatigue, sugar cravings, irritability and more. SOLUTION: Eat a high quality protein breakfast combined with healthy fats and a balance of healthy carbohydrates (vegetables and fruits). This allows your system to produce energy efficiently, heal, repair and grow. Statistics indicate that by 2020, 52 percent of all Americans will be diabetic. The great news is that this disease is totally preventable, and reversible. You just have to know what to do and then do it – or what NOT to do, and then DON’T do it. If we all just start taking the right steps, we can reverse the trend and live more active, vibrant lives.
Dr. Michael Boss, DC has been a practicing chiropractor and wellness practitioner for more than 20 years. He is co-founder of Elevate Life, and he provides treatment programs that focus on functional healthcare, nutrition, acupuncture, exercise, hormone function and balance, chronic diseases, nutriceuticals and more. He co-hosts the weekly ELEVATE LIFE Wellness Hour on 550 KTSA. Call 210-264-2570 for an individual consultation, or visit www.elevatelifewellness.com to learn more.