ACHIEVING INFLAMMATORY HOMEOSTASIS, IMMUNE BALANCE, NATURALLY
Restoring immune inflammatory balance, homeostasis, may reduce diabetic symptoms, help guard against infections, and contribute to overall health by letting the body heal itself. Lifestyle changes, rather than medication, are the best ways to regain immune balance, inflammatory homeostasis.
BECOME PHYSICALLY ACTIVE.
Muscles release anti-inflammatory molecules every time they contract. To help balance the levels of inflammation in the body, try to be physically active at least 150 minutes a week. Walk to the bus at a brisk pace. Stand, instead of sitting. Work faster when in the garden. Exercise while watching TV. Just get moving!
This week’s pre-publication article from the journal, Diabetes Care, reports that diabetics that participated in aerobic and resistance training twice a week were more fit than controls, even when they personally did not have any weight loss. Moreover, another publication this week in the journal, Endocrine, reports that even without weight reductions, exercise by itself helps control blood sugar levels.
GET TO YOUR IDEAL WEIGHT.
Obese individuals are at greater risk of getting diabetes. Fat cells release pro-inflammatory cytokines, messages that result in inflammation. Many diabetic symptoms are reduced, even with minimal weight loss.
Make smarter beverage and food choices. The most recent discussions about foods is to ignore the amount of fat you take in, and instead, concentrate on decreasing your total carbohydrate intake.
Limit your intake of:
- Liquid carbohydrates such as sodas, either regular or “diet”, fruit juices, “energy” drinks, beer.
- Fried foods.
- Starches, such as corn, white rice, chips, nachos, French fries.
- White flour such as found in breads, pasta, cakes, desserts.
Fill half your plate with vegetables and colorful fruit. The following foods are reportedly helpful to diabetics: Brewer’s yeast, broccoli, buckwheat, liver, okra, peas, and spinach.
VITAMIN D MAY PLAY A ROLE IN BALANCING INFLAMMATORY RESPONSES. Recent studies suggest that vitamin D, actually a hormone-like biochemical, is involved in cell growth and immunity. Studies suggest that vitamin D suppresses proinflammatory cytokines and increases anti-inflammatory cytokines. Organ systems such as liver, skin, thymus, small intestines, and pancreas have cells that bind a form of vitamin D. Certain groups of diabetics have low levels of vitamin D.
The body produces its own vitamin D when sun exposure is appropriate. Moderate sun exposure during the summer months, stimulates the production of its vitamin D. In temperate climes, supplementation may be prudent.
OMEGA-3 FATTY ACIDS. There are suggestions in the scientific literature that diabetics may benefit from consuming omega-3 fish oils. Consume 2-3 servings of fish/week or take supplements.
MODERATE COFFEE CONSUMPTION. Certain compounds in coffee may help decrease inflammation. Moderate consumption of coffee may be helpful to diabetics.
HYPERIMMUNE EGG. Immunologists have shown that consumption of multiple servings/day of hyperimmune egg is a natural way to help the body regain its immune homeostasis.
Important steps that a diabetic can take are to become physically active, control their diet and weight, and are other steps to reduce inappropriate inflammation.