What Is Insulin Resistance?

You may have heard the term "insulin resistance" and wonder what it means. It does not sound like a good thing, and it isn't. You probably know that insulin has something to do with diabetes, and wonder if it means you have diabetes. Let me shed some light on this and help you avoid insulin resistance, an important risk factor for heart disease.

The official definition of insulin resistance from the NIH is "a condition in which the body produces insulin but does not use it properly. Insulin, a hormone made by the pancreas, helps the body use glucose for energy. Glucose is a form of sugar that is the body’s main source of energy." In other words, you have plenty of insulin being produced but there is "resistance" at the cell level from it doing its job, and your blood sugar stays high. This is the underlying cause of most type 2 diabetes, the most common form of diabetes.

Besides a high blood sugar, people with insulin resistance usually have an abnormal cholesterol pattern. They have a lower level of "good" cholesterol (HDL cholesterol) and a higher level of the "bad" cholesterol (LDL and VLDL cholesterol). This combination causes plaque to form faster in our blood vessels leading to the blockages that cause heart attacks and stroke.

While there is an important family history (genetic) component to insulin resistance, there is something that you can do to reduce or even eliminate it. The degree of insulin resistance you have is directly related to our fat cells. The more body fat, the more insulin resistance. The less body fat, that is becoming lean, the less insulin resistance. That alone is a strong motivator to lose body fat. Also, a healthy diet of less saturated fat and more vegetables, and exercise, all help to lower insulin resistance.

Hopefully you are now able to understand and explain this important concept. There is no blood test that measures insulin resistance specifically. Your doctor can estimate it presence based on your blood sugar and your cholesterol pattern. Ask about that at your next check-up.

Good source for more information: http://diabetes.niddk.nih.gov/DM/pubs/insulinresistance/

Choice of Diet Does Matter

A recent article in the Journal of the American Medical Association (JAMA) reported that all diets that reduce calories work equally well. Of course that is true. Reduce calories, lose weight. The article suggested that it does not really matter whether you choose to lower your carbohydrates, your fat or whatever, just so you reduce your calories consistently over time. Like most large studies of weight loss, the overall results are disappointing in that most people do not stay with weight loss diets and the average weight loss is modest. That is because the people not staying with their diets dilute out those who lose a lot of weight.

What these studies miss is what your experience is with different diet approaches. How do thay affect your overall health? In my previous Blogs here, I have emphasized the importance of reducing simple carbohydrates, like sodas and sweets, since they drive hunger. It is very hard, probably impossible, to stay on a diet program if you are always hungry. Good protein sources, whether from dairy, lean meats, fish, nuts and vegetables, suppress hunger by causing your blood sugar to rise more slowly and remain more steady throughout the day. The rise and fall in blood sugar impacts your hunger. Finally, saturated fats are not good for your health and should be avoided in any healthy diet.

So, what you eat does matter. Your choice of foods will impact your hunger and affect how many calories you are likely to eat in a day. Your food choices affect more than your weight, but also your cholesterol and other risk factors for heart disease. When choosing a diet program for weight loss, make a healthy choice and choose a program that you can stay on for life. Afterall, weight control is a lifelong pursuit. You can vary your protein sources depending on your food preferences, and focus on healthy fats like vegetable oils and avoid the unhealthy satureated fats from things like hamburgers and french fries. Choose a diet program that works for you throughout the day and results in your not eating any more calories than you want to either to lose weight or maintain a healthy weight.

And remember, be physically active to burn those calories so you are more likely to lose unwanted weight.

What to be Sure to Eat if You are on a Diet

Most Americans are overweight, so dieting is very common. We all know that losing weight means eating less and burning more calories. As we eat less, what should we be sure to eat?

A study published in the Journal of Nutrition in early 2008 followed 130 overweight people on two types of diets. The control group reduced calories based on the traditional food pyramid, so they ate the right types of food. The study group ate a diet rich in protein and calcium, emphasizing lean meats and low-fat dairy products. Both groups lost comparable weight over 12 months. The group on the protein and calcium rich diet had stable bone mass while the control group had some loss in bone mass. The protein rich diet also helps with maintaining muscle mass.

So, if you plan to lose weight by any method, be sure to get protein at every meal, and pay attention to getting enough calcium, either from dairy products or through a supplement. Also take a multi-vitamin daily if you are eating less calories than you burn, and be sure there is vitamin D that is necessary for calcium absorption by the body. Also, get regular weight bearing exercise such as daily walking to help protect your bone mass.

Source: University of California, Berkeley Wellness Letter, December 2008

How to be Helpful to a Greiving Friend

Grieving has no season. Several folks have brought up the issue of how, now that the traditional Holiday Season is passed, they feel a surge of grief related to a recent loss. I wanted to share some tips modified from information on PsychCentral, on this important topic.

Often, I find that close friends who want to help just don’t know what to say or do. Indeed, sometimes we can say things that unintentionally make matters worse. Even if you are trying to help yourself through a difficult loss, I hope this helps. But, please don’t try to go through your grief alone; there are people who care and people helping you can really make a difference.
You can locate the entire PsychCentral article at <http://tinyurl.com/35xp7l>

Here are some Practical Tips to Consider

– Take action and do something specific that you think can help the grieving person. The well-intentioned offer, “Call if you need anything” usually is not enough.
– Encourage healthy expression of thoughts and feelings.
“Do you feel like talking?”
“I don’t know what to say, but I care, and I am here.”
“I can listen, and that might help you.”
“Please don’t worry if you cry in front of me.”
–If your friend uses email, keep close contact through short emails (this is not to replace other tips, but needs to be part of the overall action plan).
– Help create new traditions and memories.
– Help put regrets into perspective; no life is perfect.
– Help your friend look to their faith community for extra support.
– Urge discussing their grief with a behavioral health professional or even their primary care physician, if you feel this is more than you feel comfortable handling.
– Plan for difficult times/dates well-ahead of time (anniversaries, birthdays, holidays, mealtimes). The key here is to not be caught off guard with a surge of anniversary or nostalgic grief. Getting through the year of “firsts” can be particularly troublesome for many.
– Help clean out the loved one’s things.
–Encourage your friend to take care of their physical and behavioral health, and be a good role-model in the process.
–Be patient and be prepared for a roller-coaster of emotion. Grief is a process that takes time.
–Remain doing what a good friend would do: Put your good intentions into consistent, helpful, supportive and caring actions.

All comments welcome on this important topic

Successful Dieting for Weight Loss

Losing weight is probably the most common New Year's resolution. Losing weight and keeping it off is hard work. If you are reading this, you may be among the many who are working at it.

My local San Diego Union Tribune had a very nice article in the Jan. 1, 08 issue called "Dieting Detours" by R.J. Ignelzi. I'd like to give you some of the highlights I thought were great practical suggestions. The bold topics are his, the comments are mine. A dieting detour is something which knocks you off course in your quest for weight loss.

Eating in a Restaurant: People who eat out, eat more than at home. Restaurants sell large portions to please you (they think) and keep you coming back. Don't eat it all! You may have grown up like I did with the "always clean your plate" culture. Only eat what you need to satisfy your hunger and send the rest back! You will feel good about that. Tell them what you want: You do not have to get the food like they want, make it the way you want. Hold the butter and put the salad dressing on the side are good starters, and save many calories and fat intake. Beware of buffets: This is where you eat multiple plates just because you can. Have a plan and make sure you only eat the meal you really need.

Family Gatherings: Be sure what you bring is healthy. Be conscious to only eat what you need. If you cannot help but eat more, burn some of that before and after the event through exercise. Burn what you eat is a great rule for maintaining weight.

Vacations: On vacation you will usually eat out more, so the first category above is important. Avoid alcohol in larger amounts. Alcohol is very high in calories and makes you store as fat much of what you eat. Stay active: Plan exercise into your daily routine, much like at home. My wife hates cruises because of all the food and the weight gain. I love them, and jog the deck and use the fitness center every day. I get off the ship stronger with no weight gain.

I hope these ideas will help you with successful weight loss for 2008.
Healthy New Year!