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Are Stevia And Monk Fruit Healthier Than Artificial Sweeteners Or Is It All Hype?



One lump or two is no longer a casual question meant for tea time. 

Those lumps, referring to sugar, have become quite the subject of intrigue…that is, once man invented a way to make this element of sweetness for foods and beverages calorie-free!

Since their invention, more than one hundred years ago, artificial sweeteners have been more and more prevalent. But, we’ve learned over time that this perk regarding calories isn’t as healthy as it may have seemed!

So then, surely you’ve heard of a few of the newest players in the sport of sweetness: monk fruit and stevia?

But, one has to wonder, are these also detrimental to our health? They’re certainly not listed as such! 

So, are these natural sweeteners all they’re hyped up to be? 

Are stevia and monk fruit the same as all the other artificial sweeteners out there today, or do they stand out above the rest, delivering low-calorie or calorie-free perks and containing real benefits to your health? 

Let’s find out…

The Purpose And Posed Threats Of Artificial Sweeteners

Sugar isn’t only a crucial element of a child’s birthday party or an evening spent trick or treating near the end of October. 

Sugar, natural or added, is a real part of our everyday diet. 

And, we’re not only talking about cane sugar or the sugars found in cakes and pies. I mean delicious and healthy blueberries contain natural sugars, as do healthy vegetables like beets and peas. 

But, like anything that can be good when natural or okay when consumed in moderation, sugar can be a detriment to your health. 

Too much sugar can wreak havoc on your oral health, your weight (waistline, in particular), and it is thought to be a root element in the cause of many degenerative diseases as well, when consumed in excess. 

And, it is likely due to these potential detriments of consuming too much sugar that many folks have chosen to seek artificial, non nutritive, options when it comes to sweetening their foods and beverages. 

Artificial sweeteners are food additives that mimic the taste of sugar, but these substitutes have less food energy. 

And unfortunately, to obtain this outcome, these sweeteners have been concocted within the confines of a lab…nope, nothing natural here. 

The top 5 artificial sweeteners approved by the FDA are: 

  • Saccharin
  • Aspartame
  • Sucralose
  • Neotame
  • Acesulfame potassium

Despite their allure, delivering sweet flavors without the high sugar, high calorie price tag, studies done on animals regarding the effects of artificial sweeteners have consistently proven them to have adverse effects on the health of consumers. 

Such artificial sweeteners have been proven to cause: 

  • Weight gain (yes, despite the intention of allowing you to consume less calories by incorporating such substitutes)
  • Brain tumors
  • Bladder cancer
  • Allergic reactions (leading to rashes, hives, itching, eczema, etc)
  • Stomach distress (leading to diarrhea, nausea, stomach pain, dizziness)

And, aside from these already disturbing findings, new research has shown these artificial sweeteners to have damaging effects on the bacterial balance in the gut, leading to rising insulin levels, an increased risk of some cancers, and increased appetite (thought to be at the root of their role in weight gain). 

Sadly, a substance invented to give people an option to enjoy sugar, while avoiding sugar, seems to have caused a greater hindrance to health than sugar itself! 

So, just as the amount of research shedding light on the dangers of artificial sweeteners has increased, so has the popularity of other sugar alternatives, namely monk fruit and stevia. 

The difference? 

Monk fruit and stevia are natural, not concocted in a lab, low or non-calorie sweeteners. 

Even better, instead of posing risks, these may actually contain benefits to your health! 

All You Need To Know About Monk Fruit And Stevia

Monk fruit and stevia are both natural sweeteners that are derived from plants. 

Containing little to no calories, each has increased in popularity as healthy alternatives to real sugar, calorie dense natural sweeteners like honey and maple syrup, and health hazards like the artificial sweeteners we named in the section above. 

Here we’ll take a look at each one separately, discussing their benefits, potential risks, and reasons why they seem to live up to the hype. 

Monk Fruit

Monk fruit is native to China. It is also known as swingle fruit, or lo han guo. Like stevia, monk fruit is not a new fruit, or new sugar alternative. It has simply grown in popularity as research consistently continues to prove the detriment to using artificial sweeteners. 

Monk fruit received its name through the way in which it was cultivated, this vine growing gourd-like fruit often gathered by Buddhist monks. 

And, as the fresh monk fruit tends to spoil quickly, it is most often dried. 

Monk fruit extract contains substances called mogrosides, known for their intense sweetness. 

Just how sweet, you ask? 

The International Food Information Council Foundation states that “monk fruit is around 150-200 times sweeter than sugar.” In other words, a little goes a long way!

Most folks appreciate monk fruit sweetener for the following reasons: 

  • Monk fruit extract contains zero calories. 
  • It is available in many forms: granules, powders, and even liquids. 
  • There is no evidence of monk fruit causing any harmful side effects. 
  • It contains no carbohydrates. 
  • There is actually no sugar in pure monk fruit extract. 

And, unlike artificial sweeteners, which pose great health risks, monk fruit can actually serve to improve your health! 

Oral health can be benefited from the flavonoids in monk fruit as they seem to inhibit the growth of bacteria that contribute to both cavities and gum disease. 

And, since there is no sugar in monk fruit extract, this natural sweetener does not affect blood sugar levels. 

In fact, research that has been conducted in animals shows the mogrosides in monk fruit can actually help to control blood sugar levels and may even help to prevent complications in people with diabetes. 

Other animal studies also suggest that monk fruit may have great antioxidant properties, with results indicating the following in rodents: 

  • Improved insulin production and response
  • A decrease in circulating sugar
  • A decrease in the amount of oxidative stress in certain pancreatic cells
  • A reduction in liver damage

Both the colon and throat have benefited from protection against disease due to mogrosides in rodent studies as well.

While these have yet to be tested in humans, such findings are promising.

Monk fruit can be used in many ways and in many foods and beverages, from hot and cold drinks, to smoothies and sauces, as well as baked goods and desserts.

One thing to be aware of if/when using monk fruit as a natural sweetener – some manufacturers add maltodextrin or dextrose to balance the taste of monk fruit and this could be detrimental depending on your nutritional needs. 

So, when choosing monk fruit as a natural sweetener to replace sugar, be sure to carefully read the label. 


Stevia is derived from the Stevia rebaudiana Bertoni plant, a shrub belonging to the sunflower family, native to Paraguay, Brazil, and other South American countries. Though it is now also grown in both Japan and China.

Like monk fruit, stevia has greatly grown in popularity over the past several years. 

In fact, stevia can actually be purchased at some garden stores allowing it to be grown at home! 

While stevia is technically not calorie free, its calorie content is so low per serving that it can be classified as a zero calorie, non nutritive sweetener. 

This particular natural sweetener goes by multiple trade names, such as:

  • SweetLeaf
  • Stevia Extract In The Raw
  • SteviaCane
  • Stevia
  • Enliten
  • PureVia
  • Rebiana

There are two steviol glycosides that are responsible for providing the sweet taste of stevia: stevioside and rebaudioside. 

And, if you thought monk fruit was sweet when analyzed against table sugar, take a look at stevia:

  • Stevioside is said to be 250-300 times sweeter than table sugar. 
  • And, rebaudioside is 350-450 times sweeter than table sugar. 

Due to stevioside having a bitter aftertaste, most products sold to consumers are made up of the latter, rebaudioside. 

Ah, but what about the benefits, right? 

Stevia, like monk fruit, can provide benefits to your health in many ways: 

  • Being classified as a zero calorie sweetener, stevia can decrease unwanted calories in one’s diet (many are looking to stevia to replace high calorie sugars even in the diets of children). 
  • Some glycosides in stevia have been found to have favorable benefits on blood pressure as they are able to increase urine output, increase sodium excretion, and dilate blood vessels. 
  • Some studies have suggested that stevia may be able to regulate heartbeat and normalize blood pressure. 
  • Stevia contains sterols and antioxidant compounds, specifically kaempferol, which has been shown to reduce the risk of pancreatic cancer by up to 23 percent.
  • Research has shown stevia to contribute no calories or carbohydrates, having zero effect on blood sugar or insulin, making them safe for diabetics to use. 
  • In one study, stevia was found to provide great reductions in blood glucose post-meals in diabetics.
  • As the intake of added sugars is known to be a contributing factor in weight gain, stevia offers a calorie free option for those seeking to lose weight or maintain a healthy weight while still enjoying a variety of foods and beverages. 
  • When used in gum, stevia has been shown to reduce bacteria that contribute to tooth decay. 
  • Stevia is thought to have satiating properties, keeping you feeling full for longer periods of time. 
  • It can potentially keep cholesterol at a healthy level. 
  • Stevia has been known to benefit the bacterial balance within the gut. 

Due to its versatility, you can use stevia in many ways, from making baked goods and desserts, to using it to sweeten both hot and cold beverages. 

You may have even noticed multiple foods in your grocery store now contain stevia: from ice creams to yogurts, dressings to candies, gums and soft drinks, even prepared vegetables and pickled foods. 

Unfortunately, despite its multitude of healthy benefits, and though stevia extract has been classified by the FDA as safe and being free of side effects, even determining that, by themselves, steviol glycosides are unlikely to cause allergic reactions when consumed in foods, there are some concerns to be aware of when using stevia. 

  • Originally, the indigenous peoples of Paraguay used the stevia plant as a form of birth control. It is the steviol glycosides, rather their steroidal structure, that can potentially act as an endocrine disruptor. 
  • Some of the stevia products on grocery shelves today, like Truvia, are highly processed, and contain very little stevia (some containing nearly 85% erythritol).
  • Stevia may potentially increase insulin secretion.
  • When stevia is combined with other sugar alcohols, it can potentially cause stomach distress. 
  • People with low blood pressure may benefit from avoiding stevia due to its potential to dilate blood vessels.
  • As stevia is a diuretic, people on certain medications may need to avoid this natural sweetener. 

As we’ve seen here when examining monk fruit and stevia, both are healthier alternatives to lab created artificial sweeteners, which are known to cause a variety of health concerns.

And, both of these zero calorie, zero carb, natural sweeteners boast multiple benefits to your health. 

However, when choosing either of these, monk fruit or stevia, be sure to exercise caution regarding any potential concerns according to the information listed above (namely with stevia).  

And, as with any products, be sure to read the packaging labels, being wary of other additives that could create cause for concern. 

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10 Morning Rituals That Help Shed Pounds




Let’s start here by going out on a limb…

I’m going to guess that the first thing you think about when you awake in the morning, alarm blaring or not, is not weight loss. 

Sure, if you have extra pounds to shed, it’s on your mind, but I doubt you wake up thinking about it. 

But, did you know that how you begin your morning can have a lot to do with your success when it comes to shedding those excess pounds?

Yep, that’s right…something as simple as your morning routine, the things you do so often that you don’t even have to think about them, can help you lose weight! 

So often weight loss can be a dreadful thing. Lots of to-don’ts, right? 

Well, here we’re going to show you ten powerful to-do’s that you can easily incorporate into your morning routine to set you up for weight loss success!! 

1- Hydration Station

What’s easier than drinking water, right? 

Starting your day with a glass or two of room-temperature water (preferably with a bit of freshly squeezed lemon for optimal health benefits) can actually help you shrink your waistline. 

Hydrating first thing in the morning can boost weight loss by increasing the number of calories your body burns for the next 60 minutes (it does this by increasing your metabolism). And, it can reduce the overall amount of calories you consume, due to making you feel full. 

Staying hydrated also helps your body flush out toxins, giving another helpful boost to your metabolism and aiding you in your weight loss efforts. 

2- Protein Packed

Some folks skip breakfast, and some folks can’t erase what their kindergarten (and first, second, and third grade) teachers told them: “Breakfast is the most important meal of the day.”

Now, of course, there is conflicting evidence debating the truth of that matter, but what isn’t debatable is the power of protein! 

Eating a breakfast high in protein has been proven to reduce cravings and promote weight loss. 

Protein can also reduce levels of ghrelin, a hormone known to control hunger, thereby reducing your appetite, keeping you feeling full for longer periods of time. 

Studies have also shown a link between those eating protein-packed breakfasts and a reduction in body fat (possibly due to the fact that protein is harder for your body to store as fat).

Reach for protein-rich foods like eggs, greek yogurt, nuts, and chia seeds for a healthy, protein-packed breakfast.  

3- Mindfulness Matters

Most of us are familiar with Rene Descartes saying, “I think, therefore I am.” But, do we truly act on this notion? 

Studies have proven the truth of this sentiment for centuries. What you think about matters!

Mindfulness involves intentionality. 

Rather than spending your mornings mindlessly scrolling through social media or sitting in front of the television, focus on the present moment, being aware of each of your thoughts and feelings. 

This time spent mindfully, first thing in the morning, can set you up for success throughout the rest of your day. 

And, studies have found the practice to significantly impact weight loss (successfully), reducing behaviors contributing to obesity specifically. 

Spending just 5 minutes in the morning, choosing a comfortable spot to sit and connect with your senses, training your body to focus on intentionality, can increase your likelihood of success in losing weight. 

Mindfulness has even been shown to indirectly boost weight loss by reducing mood swings (often a contributing factor to weight gain through mood-related binge eating). 

4- Brown Bag It

I’m sure you’ve heard the classic Ben Franklin quote, “Failing to plan is planning to fail.” And yes, this applies to packing your lunch…in multiple ways. 

Taking the time to pack a nutritious lunch in the morning:

  • ensures you have a lunch full of foods that are consistent with helping you achieve your weight loss goals
  • keeps you from succumbing to in-the-moment temptations (think drive-thrus and vending machines) when hunger calls 
  • ensures you have healthy options midmorning and midafternoon when hunger is known to strike (when you pack healthy snacks to consume throughout the day as well)
  • as opposed to eating out, you can control exactly what goes into your meal, measuring accurately your calorie intake (crucial for weight loss) and other dietary needs

And, studies have shown that people who prepare their meals ahead of time have better-quality diets overall and are less likely to be obese. 

5- Move It To Lose It

Okay, I know…you can exercise any time of day, right? True…but, studies show those who exercise first thing in the morning reap more rewards from it. 

  • Those who work out in the morning are classically more consistent at getting in exercise each and every day. 
  • Exercising in the morning has been shown to keep your blood sugar at a healthy level all throughout the day. 
  • A reduction in afternoon food cravings is associated with morning exercise. 
  • Morning exercise has been proven to boost weight loss (overall). 
  • Some claim that working out prior to breakfast boosts fat burning. 

So…move it in the morning and reap those benefits all throughout the day. 

Plus, when you workout in the morning, you don’t have to worry about squeezing it in at a later time in your busy day or being too tired to workout at the end of a hectic day. 

6- Change Your Commute

Have you considered that simply switching up your drive to (and from) work can do wonders for your waistline? 

One obvious reason to change routes would be to avoid any temptations on your drive that may cause you to routinely forego your goals for sugary or fatty fast foods on the way to work. 

But, you can also check off your morning exercise goal on your way to work by choosing to walk or bike instead of driving to work. 

As studies have shown that those commuting via car tend to gain more weight than those who get to work on foot or cycle (or rollerblade…nothing wrong with creativity), it’s no wonder that similar studies have proven such choices regarding active methods of commuting contributed to lower body fat percentages and significantly lower body mass indexes. 

7- Step On The Scale

I know…that dreaded ‘s’ word is a rough one. But, hear me out. 

Studies show that daily weight monitoring results in greater weight loss, and there’s truly (and scientifically) no better time to do it than first thing in the morning. 

Before the water, before the exercise, before breakfast, and after you’ve urinated first thing in the morning, step on the scale. This is your most accurate weight reading of the day. 

A healthy mindset regarding the scale involves knowing the causes for fluctuations (eating at a later time the night before, havingn’t had a bowel movement, consuming more sodium) and using the number you see to not reflect on yourself but your overall progress. 

Weighing yourself first thing in the morning shouldn’t be a discouraging factor, but a tool to collect data to motivate you regarding your weight loss goals and provide the information you need to adjust your diet or continue on with what you’re doing that has proven successful. 

Routine morning weigh-ins can build healthy habits, and studies show those who regularly engage in this practice lose more weight on average than those who skip the scale. 

8- Sleep, Sleep, Sleep

Whether it means getting a few extra z’s in the morning or heading to bed a bit earlier in the evening, changing up your routine to allow for some extra sleep may help you lose weight. 

Many studies centered around sleep and weight loss/gain have shown that a lack of sleep or sleep deprivation can wreak havoc on your waistline. 

Not getting enough sleep has been linked to an increase in:

  • calorie intake
  • hunger
  • cravings
  • appetite

Specifically in regards to weight loss efforts, studies have shown that when sleep was lacking, dieters lost up to 55% less fat even though their dieting efforts remained the same. 

Aside from this, lack of sleep in general doesn’t always set you up for the best decisions when it comes to weight loss. 

I’m sure you know the drill: You’re too tired, so you skip your workout. Then once you skip your workout, your other goals seem less important (even if only for that day) and your nutrition isn’t on point, and those decisions seem to snowball from there. 

Getting enough sleep (at least 8 hours nightly is recommended for adults) will help your decision-making, curb those cravings, and regulate your appetite, all keeping you on track to reach your weight loss goals! 

9- Time For Sunshine

Sunlight can help you shed pounds in a few surprising ways, specifically in the morning. 

Studies show those individuals who are exposed to the sun in the earlier hours of the day generally have a lower BMI (body mass index) than those people who don’t get sun exposure until later in the day. 

One study found that even moderate amounts of sun exposure had a direct impact on weight. 

And, animal studies have shown UV exposure to actually suppress weight gain. 

Your hormones also benefit from the vitamin D your body produces when exposed to the sunlight, thereby boosting your energy levels, and aiding in your weight loss efforts. 

Morning sunshine also contains the highest levels of blue light. So, when you develop a habit of getting sun exposure first thing in the morning, even something as simple as letting the sunshine in through your windows, this can greatly influence (in a good way) your circadian rhythm, helping you get better sleep.

Seek to get 20-30 minutes of sunlight exposure between the hours of 8 am and noon to fully benefit from all nature’s light has to offer in regards to your waistline. 

10- Cold Showers

You read that correctly. It’s not a typo. But, don’t skip this one…hear me out…

As awful as a cold shower sounds, first thing in the morning, there truly are many benefits to be had from this practice. 

While a hot shower is no doubt comforting, the heat can actually be pretty harmful, causing unwanted skin conditions and even high blood pressure. 

A cold shower, however, while it certainly boasts benefits to the health of your skin and hair, can also help you lose weight! 

A specific type of fat, known as brown adipose fat, can be activated by a cold shower. The activation of this fat then causes the release of two types of hormones (irisin and FGF21) which can help you lose weight by burning white fat tissue. 

A cold shower in the morning can also boost your metabolism and improve your energy levels. 

But, since the thought of a cold shower first thing in the morning doesn’t sound all too pleasant, let’s detail the best way to reap those benefits: 

  • First, you can begin your shower at a temperature that is comfortable to you, then gradually continue to lower the temperature after the first few minutes. 
  • Once you’ve reached a cold temperature, keep the water at this temperature for at least 3-4 minutes. 
  • Keep in mind that you can also ease yourself into this practice, starting with only a few seconds (of cold temperature), and then working your way up each day until your body is used to the cooler temperatures. 

As your body seeks to warm itself after these cold showers, you’ll automatically be burning more calories, already on your way to shrinking your waistline! 

#1 Sleep mistake packs on belly fat 

Did you know sleeping a certain way could pack on belly fat?

One 68-year-old grandma was making a big mistake and since fixed the issue and lost 84 pounds…

#1 Sleep mistake packs on belly fat

Who knew this sleep position was causing a deadly, stress-induced response in her already frail body that caused her metabolism to crash and this one recurring nightmare to almost come through…

#1 Sleep mistake packs on belly fat


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Finding Balance: The Key to a Healthy Work-Life Routine



In today’s fast-paced world, finding balance between work and personal life can be a challenging task. With the constant demands of work and the pressures of personal life, it can be easy to feel overwhelmed and stressed. However, finding the right balance between the two is essential for maintaining a healthy work-life routine and ensuring overall well-being.

One of the key aspects of finding balance is setting boundaries. It is important to establish clear boundaries between work and personal life in order to prevent one from encroaching on the other. This means setting aside time for work during designated hours and making sure to prioritize personal time for relaxation, hobbies, and spending time with loved ones.

Another important aspect of finding balance is time management. It is crucial to prioritize tasks and delegate responsibilities in order to effectively manage one’s time and avoid feeling overwhelmed. This may involve setting a schedule, making to-do lists, and setting realistic goals in order to stay on track and maintain a healthy work-life routine.

In addition, it is important to take care of oneself both physically and mentally. This means prioritizing self-care activities such as exercise, eating healthy, getting enough sleep, and taking time for relaxation and stress relief. Engaging in activities that promote well-being and relaxation, such as yoga, meditation, or spending time in nature, can help to recharge and rejuvenate both the body and mind.

It is also important to communicate with others about your needs and boundaries. By being open and honest with colleagues, managers, and loved ones about your priorities and limitations, you can establish a support system that can help you maintain a healthy work-life routine. This may involve setting boundaries with work colleagues, asking for help when needed, or expressing your needs to your family and friends.

Ultimately, finding balance between work and personal life is a continuous journey that requires effort and commitment. By prioritizing self-care, setting boundaries, managing time effectively, and communicating openly with others, you can create a healthy work-life routine that promotes overall well-being and happiness. Remember, finding balance is not about perfection, but about making small, sustainable changes to create a more fulfilling and satisfying life.

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Link Between Diabetes And Dementia?




Obesity and sedentary lifestyles are diminishing the health of many across the nation, increasingly affecting children as well, at an alarming rate. 

And, though I’m sure you’ve heard of the ways that these factors can adversely affect your health, putting you at risk for concerns such as heart disease and type 2 diabetes to name a few, they can also affect the health of your brain. 

Instances of diabetes leading to dementia are growing, and this is causing researchers to dig a bit further into this now-commonly-known link.  

So, what is the connection between diabetes and dementia? 

Do age and onset make a difference? 

And, if you have diabetes, or are at risk for diabetes, what can you do to reduce your risk of cognitive decline? 

Diabetes & Dementia

Diabetes is a health condition that changes how your body converts food into energy. 

As you eat, foods are normally broken down into glucose (sugar) which is released into your bloodstream. 

When the amount of sugar in your blood increases, this sends a signal to your pancreas to release insulin, a substance that allows your cells to then use that sugar as energy. 

In the case of diabetes, however, the body doesn’t produce adequate amounts of insulin, causing too much sugar to remain in the bloodstream.  

This can then lead to further health concerns such as kidney disease, problems with vision, heart disease, stroke, and dementia. 

And, it’s the last threat on that list that is garnering much attention as of late. 

Diabetics actually have a 73% greater risk of developing dementia than non-diabetics, with type 1 diabetics being 93% more likely to develop dementia. 

And, while dementia can be caused by a number of illnesses or even injuries, specifically speaking of its link to diabetes, it is thought that high levels of blood sugar and insulin can also cause harm or damage to the brain. 

So then, what is the connection between these two health conditions? 

First, we know that diabetes most often leads to a slow and subtle decline in brain function, but in patients who are already experiencing cognitive decline, the likelihood of this decline progressing to full-blown dementia increases greatly. 

But, aside from those already experiencing cognitive decline, diabetes knowingly causes damage to blood vessels, and it is also a known risk factor for vascular dementia, a type of cognitive decline often associated with brain damage due to problems with a lack of blood supply to the brain. 

In fact, the risk of developing vascular dementia increases by 100% in diabetes patients. 

And, as diabetes can lead to heart damage or stroke, blood vessels within the brain can become damaged in such instances. 

Diabetes can also cause chronic inflammation throughout the body which is known to damage brain cells. And, some studies have shown diabetes to cause an increase in the production of a toxic protein which causes damage here as well. 

And, type 2 diabetes, in particular, is linked to a greater risk of Alzheimer’s disease, vascular dementia, and even mild cognitive impairments including difficulty concentrating, problems with memory, learning new things, and making decisions. 

The link here is usually seen in patients with type 2 diabetes and those with Alzheimer’s disease, both suffering from oxidative stress and diminished insulin signaling. Here, insulin resistance in the body leads to diabetes, and insulin resistance in the brain leads to Alzheimer’s disease. 

But, as recent research has given us greater knowledge regarding this connection, a finding that is particularly troubling surrounds the age of onset, given the fact that the age of diabetes diagnoses seems to be getting younger and younger.

Age Of Onset Could Make All The Difference

While the link between diabetes and dementia has been well established, this connection has led scientists to search for even more answers. 

And, the results of this ongoing research have led scientists to believe that the earlier one is diagnosed with diabetes, the greater their risk is for developing dementia. 

Over time, the effects diabetes can have on blood pressure and heart health are thought to be one of the largest contributors to dementia as heart and brain health are closely linked. 

Another risk associated with an early life diagnosis of diabetes is that the longer you are faced with controlling your body’s blood sugars, the more likely you are to have had instances or episodes of low blood sugar as well. 

Instances of hypoglycemia (low blood sugar) over time can cause damage to the hippocampus (the brain’s memory center), leading to memory loss and dementia. 

Thankfully, not only are there some things you can do to reduce your risk of developing diabetes in the first place, there are also things you can do to reduce your risk of dementia as well, even if you already have diabetes. 

Decreasing Your Risk Of Dementia When Living With Diabetes

So, now we’ve learned that diabetics also have to be concerned with cognitive decline as they manage an already troublesome disease. 

But, thankfully there are some ways to manage that risk! 

Maintaining a healthy weight, or losing weight if you are overweight or obese can reduce your risk of developing diabetes and can prevent complications (like dementia) from the disease if you are a diabetic. 

Losing weight can…

  • keep your blood sugar levels healthy and in turn reduce your risk of developing high blood pressure or the buildup of arterial plaque which can both lead to heart disease or stroke, thus potentially damaging your brain
  • make your body more sensitive to insulin, causing insulin resistance to decrease and allowing diabetes to be better managed
  • reduce the risk of vascular damage, a common link to dementia

Exercise and a healthy diet are often mentioned in conjunction with weight management, and these certainly are crucial in keeping or reaching a healthy weight, but these can also help you to manage diabetes and decrease the risk of the disease progressing to dementia as well. 

To effectively manage diabetes, aside from controlling blood sugars, be sure to 

  • exercise at least 30 minutes per day 
  • eat a diet rich in fruits, vegetables, whole grains, and lean proteins 

These practices can prevent diabetes, keep the disease from progressing, and may potentially reduce the risk of diabetes progressing to dementia. 

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