We are entering the year-end festive season. What is your festive season health strategy?
You are looking forward to spending time with family and friends. As we get together, we plan to celebrate being connected with each other. We celebrate the start of a brand new year with wishes for a brighter future. As it should be.
I am also very aware of the inevitable overindulgence that accompanies our celebrations. With our health in mind, how do we celebrate and enjoy the experience, but remain focused on our goals?
Here are some proven strategies for limiting the impact of the celebrations lying ahead.
It’s Only Three Days
I used to view the holidays as one long period of hedonism. Whether I was packing the car or settled in for the annual staycation, one thing remained constant. All health goals were out the window. I would eat without thinking and stop my exercise regime every day of the holidays.
This abandonment of my health consciousness was accepted as part of the celebration of reaching the end of a tough year.
No more. You see, if you think about it, there are only three BIG days (depending on how you celebrate this season of course). The rest of the December/January holiday season are normal days in which you need to feed your body properly.
By changing my perspective and focusing on managing the days of overindulgence, it became more manageable. I also found I could refocus on being healthy for the majority of the festive season. It is a matter of perspective.
Change your perspective and you change the outcome…
Dose vs Poison
Our bodies are marvelous machines. We can put just about any substance into it, and our bodies will manage it for us. Even substances that are very hazardous to us.
Almonds, for instance, contain cyanide. But, we can safely eat almonds and the cyanide it comes with because the cyanide dosage is extremely low.
Similarly, we can minimize the impact of harmful practices like over-indulgence in alcohol or highly processed foods. Simply restrict the volume of consumption. Dish up smaller portions and prepare harmful foods less often.
You will be amazed at the overall positive impact of making the “dose” smaller.
Replacement Strategy
What we resist will persist… Instead of cutting out harmful food or drinks, it’s always advisable to consider finding replacements.
Take alcohol for instance. Replacing cocktails or highly sugary drinks with spirits diluted with non-sugary fluids is a much better option. Moderation is key.
Or, you might want to replace highly processed carbs with low-carb alternatives. There are many options to choose from these days.
Cook for Enjoyment
Bring joy back in cooking delicious meals or snacks. There are so many options available on the internet. Let your imagination go. Find the joy in preparing mouth-watering low-carb dishes.
We recommend Diet Doctor for a huge array of delicious recipes.
Timing of Meals
Sometimes it is just impossible to avoid indulging in a family treat or traditional dessert. When this happens, try to eat the dish as part of your evening meal. You are at the start of your longest natural occurring fast, sleep.
During sleep, your body has enough time to normalize your blood sugar and safely metabolize the high-carb meal.
Timing a meal does unfortunately not mitigate the effects of the meal but minimizes the damage.
Fasting
The best way to minimize the impact of an unhealthy meal is to fast. Delay your next meal as much as you can to give your body the opportunity to recover.
If you are already intermittently fasting you will know the power of delaying your first meal of the day. More so, when you have been overindulging in the previous evening meal.
Continue to Exercise
Always continue with your exercise routine. You will feel motivated to be healthy and eat well when you remind yourself of the joy of moving your body.
Besides, it is extremely difficult to get back into your normal exercise routine once you have let it go.
Your festive season healthy strategy will be as unique as you are. Whatever you do…just have one!
What does the term Personal Fat Threshold mean? Why is it an important concept to understand? Pay attention if you are suffering from being overweight, diabetes, or chronic inflammation.
What is PFT?
PFT is a hypothesis put forward by Roy Taylor and Rury R Holman in 2014 in their study:
The hypothesis says that each individual has a genetic disposition toward fat storage. This disposition determines how likely a person is for developing lifestyle disease.
Our bodies have evolved to store energy so we can survive periods where food is scarce. Today, for most, food is quite abundant. The oversupply of food is causing humans to store a lot of energy in the form of fat. This fat storage has a limit and each person has their own limit. Your genes determine the limit.
When your fat storage capacity runs out, you have reached your Personal Fat Threshold.
What happens when I reach my PFT?
At your PFT your body struggles to store excess energy. Excess energy is the oversupply of carbohydrates and fats. Your body has to store these as too much-circulating energy causes inflammation.
The result is your body starts storing excess energy in the form of fat, in places where it should not go.
Fat starts accumulating around and inside your organs as visceral fat.
Your inflammation levels increase causing arterial damage and disease.
You develop Type 2 diabetes
The correlation between Body Mass Index (BMI) and PFT
Your BMI is a function of your height and weight. It’s an imperfect measure of one’s ideal healthy weight range, but it offers a handy guideline.
The research showed that as much as 36% of people with a healthy weight (BMI < 25) are already at their PFT.
A healthy weight as determined by our BMI will not prevent us from developing a lifestyle disease.
How to determine your PFT
You are probably wondering whether you are at your PFT. Well, it’s actually quite easy to determine whether you are at your PFT or not.
The easiest way to test is to measure your Blood Glucose levels as soon as you wake up.
If it’s over 100 mg/dL or 5.6 mmol/L, then you’re above your personal fat threshold. Measure your blood glucose over a couple of mornings as the readings will change.
You can use a simple blood glucose monitor (or a continuous glucose monitor if you already have one).
I am over my PFT, what now?
Don’t panic! You can reverse the situation by implementing a few lifestyle changes. Your body will become more insulin sensitive. You will lose excess weight and regain the capacity to manage the energy in your body.
Increase your lean protein intake
Cut out highly processed foods
Start an intermittent fasting routine
Exercise
The Take-Away
The PFT hypothesis suggests that each individual has their own personal fat threshold (PFT). Your PFT determines how much fat you can put on before problems begin to develop such as the accumulation of fat around your organs. This can then lead to insulin resistance and then type 2 diabetes.
You can measure your own PFT and act to ensure you remain under your PFT and avoid the probability of contracting lifestyle diseases.
Your gut is your body’s second brain, controlling your moods, sleep patterns, and ability to digest nutritious food. It’s also connected to your immune system, so if something isn’t right with your gut health, there could be a serious underlying issue at hand.
Keeping the Gut Microbiome healthy
The gut microbiome is a complex community of bacteria and other microorganisms that live in the intestine. It helps to digest food, protect against infection, and support overall health.
Here are some tips for keeping your gut microbiome healthy:
1. Eat a balanced diet. Make sure you’re getting plenty of fiber, protein, and healthy fats. This will help to feed the good bacteria in your gut and promote overall gut health.
2. Avoid antibiotics when possible. Antibiotics can kill off many of the good bacteria in your gut, which can lead to inflammation and other problems. Try to get your antibiotics only when they’re really necessary (for example, if you have an infection).
3. Get exercise. Exercise has been shown to help improve gut health by helping to release stress hormones and promoting healing in the body overall.
4. Take probiotics regularly. Probiotics are supplements that contain good bacteria intended to help maintain a healthy gut microbiome. Consider taking them before meals or as part of a daily routine for best results.
5. Avoid processed foods and eat foods that have been prepped in a way that avoids additives and sugars.
Impact of Sugar on the gut
Sugar is one of the top contributors to gut health problems. It can increase inflammation, cause bloating and gas, and lead to weight gain. To keep your gut healthy, avoid eating too much sugar and processed foods, and make sure to get enough fiber.
One of the main problems with sugar is it causes inflammation that can lead to many diseases. It also feeds bad bacteria that produce a lot of toxins, which may cause inflammation and disease in your body.
Impact of Stress on the Gut
Stress is a normal part of life, and it’s often necessary to handle difficult situations. However, too much stress can have a negative impact on our gut health. Here are four ways that stress can damage your gut:
1. It can increase the risk of bowel cancer.
2. It can cause inflammation in the gut, which can lead to digestive problems such as diarrhea and constipation.
3. It can damage the lining of the gut, which can allow food and bacteria to enter the bloodstream and create health issues elsewhere in the body.
4. It can make it harder for your intestines to absorb nutrients from food, leading to malnutrition and other health problems.
Bone broth for gut health
One of the most important things you can do for your gut health is to eat plenty of bone broth. Bone broth is a great way to get your daily dose of minerals and vitamins, as well as beneficial compounds like collagen and gelatin. One cup of bone broth has about 20 grams of protein, which is great for keeping your gut healthy.
The collagen in the broth helps keep your gut barrier strong.
Sauerkraut for gut health
Sauerkraut is a great way to add gut-healthy bacteria to your diet. Sauerkraut is fermented cabbage that has been preserved in salt and vinegar. The fermentation process creates lactic acid, which helps to improve gut health by promoting the growth of good bacteria.
Sauerkraut is also a high-quality source of dietary fiber, vitamins C and K, and minerals like potassium and magnesium. Add it to your lunch or dinner rotation to boost your gut health! Eating sauerkraut regularly can help to restore your gut health. By adding sauerkraut to your lunch or dinner rotation, you’ll start seeing results in no time!
Benefits of Low-carb on the Gut
There are many benefits to incorporating a ketogenic diet into your gut health routine, including boosting gut barrier function, improving gut motility, and reducing inflammation. Here are three reasons why a ketogenic diet is great for your gut:
1. Low-carb boosts gut barrier function.
A high-fat, low-carbohydrate diet has been shown to improve gut barrier function, which is essential for keeping the intestines clean and healthy. A better gut barrier protects the body against toxins and bacteria entering the body through the intestines.
2. Low-carb improves gut motility.
Gut motility is responsible for the speed and direction of food movement through the intestines. When you eat a high-fat, low-carbohydrate diet, your intestine becomes more efficient at moving food along. This helps to keep your intestines clean and feeds the beneficial bacteria that reside there.
3. Low-carb reduces inflammation in the gut.
Inflammation is a key factor in many diseases, including Crohn’s disease and ulcerative colitis. A ketogenic diet can help to reduce inflammation in the gut by improving immune function and reducing oxidative stress levels. This helps to improve gut health to prevent further disease.
Conclusion
Gut health is an important topic that deserves our attention. Not only does a healthy gut help you with digestion, but it also regulates your immune system and promotes overall well-being. Luckily, there are many things you can do to maintain your gut health and keep it functioning at its best. Here are five tips to get started:
1) Eat a balanced diet that includes plenty of protein, and vegetables, and avoid carbohydrates.
2) Avoid processed foods and sugary drinks.
3) Get enough exercise – even if it’s light exercise on days when you don’t eat anything.
4) Take probiotics supplements to improve your digestive health.
5) Practice stress-free habits (like meditation or yoga).
Type 2 diabetes is a chronic condition affecting millions of people worldwide. It occurs when the body becomes resistant to insulin or doesn’t produce enough insulin to regulate blood sugar levels. While medication is available to help manage diabetes, there is no cure. However, studies have shown that a low-carbohydrate diet can help put type 2 diabetes in remission, allowing people to reduce or even eliminate their need for medication.
Low-Carb
Low-carbohydrate diets restrict carbohydrates, such as those found in sugary and starchy foods like bread, pasta, and sweets. Instead, these diets emphasize protein, healthy fats, and non-starchy vegetables. One of the benefits of a low-carbohydrate diet for people with type 2 diabetes is that it helps manage blood glucose levels. Carbohydrates are broken down into glucose, which enters the bloodstream and raises blood sugar levels. By reducing carbohydrate intake, people with type 2 diabetes can prevent blood sugar spikes and help regulate their glucose levels.
Several studies have shown the efficacy of low-carbohydrate diets in managing blood glucose levels. In a randomized controlled trial, patients with type 2 diabetes who followed a low-carbohydrate diet for six months had greater reductions in hemoglobin A1c (HbA1c) levels, a measure of average blood glucose levels over the previous three months, compared to those on a low-fat diet (Saslow et al., 2017). Another randomized controlled trial found that a low-carbohydrate diet improved glycemic control and reduced the need for diabetes medication in patients with type 2 diabetes (Iqbal et al., 2018).
Sensitivity to insulin
In addition to managing blood glucose levels, low-carbohydrate diets also increase insulin sensitivity. Insulin is a hormone produced by the pancreas that regulates blood sugar levels. Insulin sensitivity refers to how well the body responds to insulin. People with type 2 diabetes are often insulin resistant, which means their bodies don’t respond to insulin properly. This can lead to high blood sugar levels. However, studies have shown that reducing carbohydrate intake can increase insulin sensitivity, allowing the body to better regulate blood sugar levels.
A randomized controlled trial found that patients with type 2 diabetes who followed a low-carbohydrate diet for 12 months had greater improvements in insulin sensitivity compared to those on a low-fat diet (Guldbrand et al., 2012). Another randomized controlled trial found that a low-carbohydrate diet improved insulin sensitivity and reduced the need for diabetes medication in patients with type 2 diabetes (Sato et al., 2014).
Weight Loss
Weight loss is also a key factor in the management of type 2 diabetes. Excess weight can make it more difficult for the body to regulate blood sugar levels, and it is a risk factor for developing type 2 diabetes. Low-carbohydrate diets have been shown to aid in weight loss, making them an effective tool for managing diabetes.
Intermittent Fasting
Intermittent fasting is another strategy that can help manage blood glucose levels. Intermittent fasting involves limiting food intake to a specific window of time each day, typically between 8-12 hours. During the fasting period, the body uses stored glucose for energy, which can help regulate blood sugar levels.
Exercise
Exercise is also an important factor in managing type 2 diabetes. Exercise helps the body use insulin more effectively, which can help regulate blood sugar levels. It also aids in weight loss, which is beneficial for people with type 2 diabetes.
Talk to your doctor
While a low-carbohydrate diet can be effective for managing type 2 diabetes, it is important to consult with a healthcare provider before making any dietary changes. People with diabetes who are on medication may need to adjust their medication dosage if they switch to a low-carbohydrate diet. In addition, a low-carbohydrate diet may not be suitable for everyone. Pregnant women, children, and individuals with certain medical conditions should not follow a low-carbohydrate diet without medical supervision.
Conclusion
In conclusion, a low-carbohydrate diet can be an effective tool for managing type 2 diabetes. By reducing carbohydrate intake, people with diabetes can better manage their blood glucose levels, increase insulin sensitivity, and aid in weight loss if necessary. Additionally, incorporating strategies such as intermittent fasting and exercise can further improve the management of blood glucose levels. However, it is important to consult with a healthcare provider before making any dietary changes, especially if you are on medication or have other medical conditions.
16-hrs For Life
The 16-hrs For Life program has shown to have significant results for people with type 2 diabetes. Achieving a 10% weight loss within 12 weeks without exercise, on the program, is not uncommon. Fasting in combination with a scientifically formulated eating plan has yielded spectacular results. Reach out to a supportive community to reverse type 2 diabetes and get off medication. Enquire about the 16-hrs For Life program below.
References:
Guldbrand, H., Dizdar, B., Bunjaku, B., Lindström, T., Bachrach-Lindström, M., Fredrikson, M., & Östgren, C. J. (2012). In type 2 diabetes, randomization to advice to follow a low-carbohydrate diet transiently improves glycaemic control compared with advice to follow a low-fat diet producing a similar weight loss. Diabetologia, 55(8), 2118–2127. https://doi.org/10.1007/s00125-012-2567-4
Iqbal, N., Vetter, M. L., Moore, R. H., Chittams, J. L., Dalton-Bakes, C. V., Dowd, M., & Williams-Smith, C. (2018). Effects of a low-carbohydrate diet on glycemic control in outpatients with severe type 2 diabetes. Nutrition & Diabetes, 8(1), 1–8. https://doi.org/10.1038/s41387-018-0033-0
Saslow, L. R., Kim, S., Daubenmier, J. J., Moskowitz, J. T., Phinney, S. D., Goldman, V., … & Hecht, F. M. (2017). A randomized pilot trial of a moderate carbohydrate diet compared to a very low carbohydrate diet in overweight or obese individuals with type 2 diabetes mellitus or prediabetes. PLoS One, 12(12), e0186117. https://doi.org/10.1371/journal.pone.0186117
Sato, J., Kanazawa, A., Makita, S., Hatae, C., Komiya, K., Shimizu, T., … & Takahashi, Y. (2014). A randomized controlled trial of 130 g/day low-carbohydrate diet in type 2 diabetes with poor glycemic control. Clinical Nutrition, 33(2), 233–240. https://doi.org/10.1016/j.clnu.2013.06.002
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