Top 5 Supplements for Autoimmune Disease and What to Avoid

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

If you suffer from an autoimmune disease, be extra cautious about which supplements you take. Here are five that can help soothe symptoms – and what to avoid.

There are more than 80 known autoimmune diseases and approximately 20 percent of the population has at least one. That’s roughly 50 million Americans that are dealing with autoimmunity.

While there is no cure for autoimmune disease, the good news is that there are dietary and lifestyle changes you can make to support your health and reduce symptoms. While a good diet is your first line of defense, high-quality supplements can also give your body a boost, especially during autoimmune flare-ups.

What is an Autoimmune Disease?

An autoimmune disease is when the immune system mistakes healthy cells and tissues for foreign invaders and begins attacking itself. Autoimmunity can range in severity, and can be caused by genetics or poor personal health.

Considerations

There is never a one-size-fits-all when it comes to supplementation and when you have an autoimmune disease, you need to be cautious with certain types of supplements.

Here’s why you need to be extra cautious about supplements and which types you should always avoid.

Know The Potential Drug Interactions

If you are currently taking prescription medication to treat your autoimmune disease, speak with your doctor to make sure that the supplements you’re considering can be safely taken with your medication. Otherwise, you risk potentially harmful or unsafe drug interactions.

Be Careful with Immune-Boosting Supplements

While it might seem like a good idea to supplement with immune-boosting supplements, the fact is those who suffer from an autoimmune disease already have a hyper-responsive immune system.

Certain supplements will only add fuel to the fire, and could be harmful. For this reason, it is best to avoid immune-boosting supplements like garlic and echinacea.

Watch out for Melatonin

Melatonin is commonly found in natural sleep aids. Those with autoimmunity may want to avoid it because it causes immune system stimulation. Be sure to check the ingredient list on things like multivitamins and any product that claims to help support sleep. as these are likely to contain melatonin.

The Top 5 Supplements for Autoimmunity

The supplements can help ease the symptoms of autoimmunity. And remember, always check in with your doctor before starting any new supplement.

Curcumin

Curcumin is the active compound in turmeric known for its ability to help reduce inflammation, which is often at the root of autoimmunity.

It also works to inhibit certain autoimmune diseases, such as multiple sclerosis, inflammatory bowel disease, and rheumatoid arthritis, by regulating inflammatory cytokines in immune cells.

This is good news for balancing both the immune and inflammatory responses in the body.

You can get curcumin in your diet by sprinkling ground turmeric over your favorite stir-fries, smoothies, or coffee. Add about a teaspoon of freshly cracked black pepper to help increase absorption.

Glutathione

Glutathione is the body’s most potent antioxidant, and may play a key role in supporting those with autoimmune disease.

Studies show low concentrations of glutathione in those with rheumatoid arthritis and systemic lupus, in particular, suggesting that depleted levels play a role in autoimmune development.

Another study linked low glutathione levels to autoimmune diseases like multiple sclerosis and contact dermatitis.

Glutathione also plays a role in detoxification. Without enough glutathione to help your body detox, toxins can build up and negatively impact your body’s immune response.

There are two high-quality supplement options. The first is liposomal glutathione, which contains a protective fat layer to help protect it as it moves through your stomach lining and then into your bloodstream for use.

Studies find that this type helps improve body stores of glutathione, improving immune and oxidative stress markers in the body.

Acetyl-glutathione is another high-quality option, and may be more stable and more easily absorbed in the body. Whichever you choose, be sure to follow the directions on the label.

L-Glutamine

L-glutamine is an amino acid commonly used to support a leaky gut, which is a key part of most autoimmunity.

The connection between leaky gut and autoimmune disease comes down to the fact that toxins can leak into the bloodstream and trigger an immune reaction. When this happens repeatedly, autoimmune disease can develop.

Fortunately, L-glutamine supplementation can support mucosal integrity in the gut, strengthening the gut barrier.

L-glutamine can be found in powdered form. Add the recommended dosage to a glass of water, or blend into a smoothie.

Probiotics

Probiotics are great for supporting gut health and may be helpful for those with autoimmune diseases like rheumatoid arthritis, ulcerative colitis, and multiple sclerosis. A study found that probiotics helped to decrease symptoms of swollen and tender joints in those with rheumatoid arthritis and decreased C-reactive protein levels, which is a marker of inflammation in the body.

You can get more probiotics by eating fermented foods like kimchi or sauerkraut, or you can take probiotic supplements.

Resveratrol

Resveratrol is a polyphenol that acts similarly to antioxidants and has a positive effect on those with autoimmune disease.

One study found that supplementing with resveratrol helps reduce inflammation and even reduced the progression of diseases like systemic lupus, inflammatory bowel disease, and type 1 diabetes.

Resveratrol also reduces pro-inflammatory cytokines while increasing anti-inflammatory cytokines in the body. This can help support the chronic intestinal inflammation associated with inflammatory bowel disease and Crohn’s.

Watch this video – Nutrition for Autoimmune diseases, Jacilyn Mikels

The Bottom Line

If you suffer from autoimmune disease, it’s crucial to know which supplements can help manage symptoms and which might worsen them.

While there is no cure for autoimmune disease, with proper diet, lifestyle, and appropriate supplementation, you can improve your quality of life and overall health.

Be sure to get the green light from your doctor before adding any of these supplements to your autoimmune protocol.

Written by Rebecca Jacobs

Author Bio:

Rebecca Jacobs N.C is a Certified Holistic Nutrition Consultant, specializing in digestive and women’s health. She takes a holistic approach to wellness, doesn’t believe in “dieting,” and believes that healthy eating must be delicious. Rebecca is also a recipe developer and creates healthy alternatives to traditionally unhealthy foods.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How the Paleo Diet Works to Reverse Autoimmune Disease?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Autoimmune Disease and the Paleo Diet

Autoimmune disorders can be triggered by a combination of genetics and lifestyle factors, like stress and poor eating habits. Discover how a Paleo diet can help heal and even reverse autoimmunity.

According to the American Autoimmune Related Diseases Association (AARDA), autoimmune disease affects 50 million Americans.

Between 80 and 100 autoimmune diseases have been identified, but many of them haven’t been thoroughly researched. Beyond that, more than 40 other diseases have roots in autoimmunity. Autoimmune disorders affect women more than men, and most of these diseases have genetic components to them.

What Is Autoimmune Disease?

Autoimmune disease occurs when the immune system mistakenly begins attacking organs or body systems. The immune system is designed to keep the body safe from viruses or bacteria that invade by producing antibodies or lymphocytes. Under normal circumstances, the immune system can’t attack its own cells.

However, certain conditions can trigger this mistaken identity as a foreign material. Then the immune system starts fighting against body tissues, and autoimmune disease begins. Certain lifestyle factors can trigger your immune system to turn on itself.

Autoimmune diseases are broken down into organ-specific and non-specific disorders. The impact of autoimmunity can be varied. Antibodies can cause the slow destruction of organs, cells, or tissues; interfere with organ function; cause inflammation in tissues or organs; or overstimulate organs.

The most common organs and systems impacted by autoimmune disease include:

• Hormone-producing endocrine glands (such as the thyroid, adrenal glands, and pancreas)
• Connective tissues, skin, muscles, and joints
• Red blood cells and other blood components

Bottom line: Autoimmune disease occurs when the immune system becomes sensitized to itself and starts attacking specific organs, body systems, and tissues.

What Triggers Autoimmune Disease?

Autoimmune disease initially begins when there’s a triggered interruption in the typical control process. In a healthy immune system, lymphocytes that could attack the body are suppressed and maintain recognition of themselves.

But when a trigger interrupts the suppression process, the immune system becomes sensitized to some component of itself. Then it starts producing lymphocytes or antibodies to attack the specific organ, tissue, or cell that’s viewed as a threat.

The precise mechanisms that cause or contribute to the beginning of autoimmune disease aren’t perfectly understood (especially since there’s such a wide variety of organs, tissues, and systems that can be affected).

In many cases, multiple autoimmune diseases can be present. Once the immune system goes rogue, it’ll naturally expand its search for problematic tissues or organs.

Typical triggers of autoimmune disorders can include:

• Bacteria
• Viruses
• Toxins and chemicals
• Drugs

These triggers alone aren’t enough to simply cause autoimmunity to develop. A person must have the right combination of genetic components, lifestyle factors, and triggers.

For example, an external factor (e.g., a food allergy or chronic viral infection) would be required to trigger the development of autoimmune disease in someone with genetic tendencies toward thyroid disease. Genetic components combined with triggers like food allergies or viral infections cause autoimmune disorders.

Organ-specific autoimmune disorders can lead to further confusion in the body. The other organs that rely on the organ that’s being attacked will also start under- or overproducing, which leads to widespread symptoms.

Non- specific disorders typically involve widespread body pain and inflammatory symptoms. So in many cases, these types are more difficult to diagnose or understand.

People can have multiple organ-specific disorders (or a combination of organ-specific and non- specific).

Common organ-specific disorders include:

• Hashimoto’s thyroid disease (thyroid)
• Pernicious anemia (stomach)
• Type 1 Diabetes (pancreas)
• Addison’s disease (adrenal glands)
• Multiple sclerosis (brain and spinal cord)
• Autoimmune hepatitis (liver)
• Celiac disease (small intestine)
• Crohn’s disease (gastrointestinal tract)
• Endometriosis (lining of the uterus)
• Ulcerative colitis (colon and rectum)

Non-specific disorders include:

• Rheumatoid arthritis (joints)
• Antiphospholipid syndrome (blood)
• Lupus (can impact many organs, including skin, digestive system, lungs, kidneys, or blood vessels, muscles joints)
• Polymyalgia rheumatica (muscle stiffness and pain)

Bottom line: Autoimmune disorders are triggered by a combination of genetic factors, lifestyle factors, and triggers from outside sources (such as viruses, bacteria, and toxins).

How Does Food Impact Autoimmunity?

The food we eat can either fuel our body or feed disease. Of course, that’s an oversimplification. There’re many more gray areas than that. Food is a complex issue.

So when autoimmune disease enters the picture, it can be difficult to identify whether food started the autoimmune process, or the autoimmunity led to food issues.

In many cases, food allergies, sensitivities, or toxins can lead to a cascade effect, which helps trigger autoimmune disease in genetically inclined people.

For example, celiac disease is specifically tied to gluten, which leads to the breakdown of the small intestine. Other organ-specific autoimmune disorders don’t necessarily have a single trigger food. Rather, groups of foods can lead to inflammation and trigger worse conditions.

Common foods that trigger autoimmune disorders are: processed foods, vegetable oils, sugars and refined carbs.

Even if these foods aren’t diagnosable allergies, thyroid disease worsens in the presence of gluten, dairy, and soy.That’s why a Paleo diet (which naturally excludes these food groups) can be a therapeutic food plan for Hashimoto’s or Graves’ disorders.

In most autoimmune issues, some common groups of foods can lead to issues. They include:

• Processed foods high in preservatives and artificial ingredients
• Refined sugars and carbohydrates
• Vegetable oils and trans fats
• Grains and legumes
• Nightshades

The digestive system is often referred to as the center of health. It runs through the body; it’s literally the path for nourishment. Without healthy digestion, the cells and tissues can’t be healthy. When autoimmune disease is present, it’s even more critical to have a healthy nutrient intake.

Certain foods can be more problematic than others. In addition to typical inflammatory foods, a food sensitivity or allergy can also play a role.

Leaky gut must also be considered. It’s considered to be a gateway to autoimmunity.

Leaky gut occurs when foods, viruses, bacteria, or toxins aggravate the tight junctions of the small intestine. These junctions open and close, which allow digested nutrients to enter the bloodstream.

However, when particles aggravate or damage these gateways, undigested particles, toxins, and bacteria can enter the bloodstream, circulate through the body, and flare up the immune system.

Bottom line: Diet plays a huge role in autoimmunity, and the foods eaten can either slow or worsen the progression.

Paleo and Autoimmune Disease

The Paleo Diet ditches “modern” foods (such as grains, legumes, dairy, and preservatives), in favor of imitating the diet of our caveman ancestors (who didn’t have autoimmune disease).

While there are variations on what cavemen actually ate, based on where they lived, the general principles are very applicable to autoimmune disease.

Paleo avoids grains and legumes (because of their high lectin and phytate content). Lectins are proteins found in these types of foods. They’re meant to protect them from consumption – as a defense mechanism for plants, which ensures that the species survives. Grains and legumes contain anti-nutrients, which can wreak havoc on the digestive system.

Grains and legumes are often referred to as “anti-nutrients.” When they’re ingested, they can wreak havoc on the tissues of the digestive system, which causes upset stomach and other symptoms.

Phytates (or phytic acid) is another anti-nutrient because humans lack the specific enzyme needed to break it down into a digestible form. Phytates also bind to minerals (such as magnesium, calcium, iron, and zinc) in the body and escort them out.

Considering the importance of these minerals (especially in cases of autoimmunity, when the body is worn down), it’s important to avoid anti-nutrients.

While the Paleo diet is certainly not one-size-fits-all, it does offer a good starting point for people who’re battling autoimmune conditions. It can also be a preventative measure for people who have a family history of autoimmunity.

Variations of Paleo for Autoimmune Problems

The benefit of the Paleo diet is that it can be fully customized to meet an individual’s needs.

In fact, there’s an “autoimmune protocol” (AIP), which excludes typical inflammatory or autoimmune triggers that would otherwise be considered Paleo friendly. They include:

• Eggs
• Nightshades (white potatoes, eggplants, peppers, certain spices, chocolate, coffee, and sugars)
• Nuts and seeds
• Fermented foods (in some versions of AIP)
• Alcohol

Some people experience dramatic reversals of autoimmune disease when they closely follow AIP. But depending on the specific type of autoimmune disorder, you may need to be more or less strict. Some people do well by simply following the traditional Paleo diet; the removal of grains, dairy, and soy often has a huge impact.

Others will be able to tolerate non-AIP foods (such as eggs), but they may not do well on high-histamine foods (such as sweet potatoes, avocados, and banana, all of which are AIP-friendly).

Bottom line: The specific food plan that’ll help reduce autoimmune and inflammatory symptoms varies wildly from one person to the next. But there are basic principles that can be a good place to start.

Is It Possible to Reverse Autoimmune Disorders?

Autoimmune disease begins when the immune system goes rogue, recognizing itself as an invader that needs to be destroyed. It’s possible to calm the immune flare-up, but it’s not possible to cure an autoimmune disease. Once the immune disease recognizes an organ or tissue as a threat, it’s always possible to have a flare-up or start producing antibodies again.

Autoimmune progression can be reversed, and damage to the organ or tissues can be halted. But once triggering lifestyle factors are reintroduced, the immune system will pick up where it left off. Other factors (such as stress) can also serve as triggers for autoimmunity.

So the answer to how long it takes to reverse autoimmune disease is complex.

Different autoimmune disorders respond differently to lifestyle changes. Factors that impact the length of time it takes to improve include:

• The length of time that the disease has been present
• The number of triggers (e.g., food allergies, viral infections, bacteria, and toxins)
• Family history
• The willingness to make drastic lifestyle changes
• The protocols of practitioners

Some practitioners will more aggressively work toward reversing autoimmunity, while others will focus on a slow-and-steady, long-term approach. The method can differ, depending on age, type of autoimmunity, and other prevailing factors (such as weight, fitness level, work, and stress).

Watch this video – Using the Paleo diet for autoimmune disease

Bottom line: Autoimmunity is complex. But with time, lifestyle changes, dietary support, and professional help, it can be reversed (or at least put into remission) in many cases. However, there is no one-size-fits-all answer.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

How Paleo Diet Works to Prevent and Heal Type 2 Diabetes

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

The Paleo Diet and Diabetes – Preventing and Healing Type 2 Diabetes

50% of Americans are pre-diabetic. Can getting back to your ancestral roots reduce your risk?

We’re in the midst of a diabetes (type 2) epidemic. The global burden of diabetes doubled from 1980 to 2014, and it is rising rapidly in low to middle income families and countries. The World Health Organization predicts that by the year 2030, diabetes will be the 7th leading cause of death in the world.

Today, 50% of Americans are classified as pre-diabetic or diabetic, despite experts being in agreement that the standard American diet (SAD) figures centrally in the pathogenesis of “diseases of civilization,” such as diabetes.

Can getting back to your ancestral roots and adopting a Paleo diet reduce your risk or reverse pre-diabetes and diabetes?

What is Diabetes?

After you eat a meal, your food travels from your gut to your liver, and finally into your bloodstream. In order to get blood sugars from your bloodstream INTO the cells, your pancreas releases insulin, which signals cell receptors to take up glucose.

Insulin’s job (amongst many other tasks) is to lower your blood sugar levels and deliver the glucose to your tissues to fuel activity and cellular processes.

Type 1 diabetes is an autoimmune condition in which the beta cells of the pancreas do not produce insulin. This is where the wonders of modern medicine save the day, providing lifesaving insulin that can be delivered after each meal. This condition requires the use of exogenous (i.e., medication) insulin to survive.

 Although this article will not address type 1 diabetes, there is still a crossover benefit from making the suggested changes (i.e., you use less insulin after each meal).

Type 1 diabetes is when your body cannot product insulin; Type 2 is when your body becomes “resistant” to insulin.

Type 2 diabetes occurs when your body becomes “resistant” to insulin. What does this mean? Imagine someone tapping you on the elbow; at first you notice the stimulus but after a while, your brain becomes numb to the stimulus.

This is similar to what occurs with type 2 diabetes: the bloodstream is constantly flooded with insulin due to the excessive consumption of sugars and processed carbohydrates, and the body becomes less sensitive to the blood sugar hormone.

If your body has poor insulin sensitivity, it’s not very efficient at getting the carbs and sugars you eat into your cells, and your pancreas must therefore work overtime and continuously pump out insulin. This leads to chronically high insulin levels in the blood and eventually insulin resistance, the hallmark of diabetes.

Chronically high insulin levels are also a reliable predictor of virtually all the age-related chronic diseases. However, if you’re struggling with weight gain or poor health, there is hope – you’re not destined to a life sentence of diabetes and all of its complications. Let’s take a closer look at how a Paleo diet can impact diabetes.

How Paleo Impacts Blood Sugar and Insulin

There is a growing body of research on the impact of a Paleo diet on blood sugar and insulin response in the overweight, obese and diabetics. Below is a brief summary.

The Paleo Diet vs. American Diabetes Association (ADA) Diet

How does the Paleo diet stack up against the diet recommended by the American Diabetes Association (ADA)? The European Journal of Clinical Nutrition compared the two dietary interventions in 24 people: 14 on the Paleo diet and 10 on the standard ADA diet.

After only two weeks, the Paleo diet group displayed significant improvement in insulin function (i.e., the root cause of diabetes), while the standard ADA diet group had no improvements in insulin.

These are powerful findings that shed light on the troubling fact the standard ADA diet contains far too much sugar, carbohydrates and processed foods, which are the likely culprits of excessive caloric intake and blood sugar dysfunction.

How Paleo Impacts Insulin and Leptin Hormones

In 2017, a more recent study of 32 type 2 diabetics examined the effects of 12 weeks of a Paleo diet on insulin sensitivity, as well as markers of metabolic health.

The results showed that the subjects who switched to a Paleo diet improved their insulin function by an impressive 45%, significantly improved HbA1c levels (a 3-month average of blood sugar control), lost approximately 15 lb. and improved leptin function, the body’s satiety hormone.

The authors concluded a Paleo diet improves insulin sensitivity, glycemic control, and leptin in subjects with type 2 diabetes. This supports earlier evidence that a Paleo diet, over a 3-month period, was able to improve blood sugar levels and markers of cardiovascular health in diabetics.

Effects of An “Eat As Much As You Want” Paleo Diet

A small study of overweight, postmenopausal women examined the effects of consuming an ad libitum (i.e., eat as much as you want) Paleo diet for 5 weeks on markers of tissue health.

The diet was approximately 30% protein, 40% fat and 30% carbohydrates. The results found reductions in waist/hip ratio, abdominal circumference, blood sugars, blood pressure, triglycerides, inflammatory markers (i.e., C-reactive protein) and apolipoproteins B (ApoB) and A1 (ApoA1).

Long-Term Effects of the Paleo Diet

A long-term study, over the course of two years, examined the effects of a Paleo diet compared to the Nordic Nutrition Recommendations (NNR) diet on diabetes risk in 70 obese, postmenopausal women.

The researchers found the Paleo diet group lost almost twice as much weight after 2 years, while also reducing triglyceride levels more significantly. These are both reliable markers for reducing pre-diabetes and diabetes risk.

3-Step Paleo Solution to Prevent Diabetes

1. Eat Low Carb Paleo

One of the most common nutrition myths is that if you increase your meal frequency – eat 5-6 small meals throughout the day – you’ll increase your metabolism and lose weight.

A recent review of all the best studies on this topic since 1960 uncovered that there was unequivocally no benefit to metabolism or weight loss by snacking throughout the day.

On the contrary, more recent studies show people gain weight when their calories are spread throughout the day versus at only 3 square meals (at exactly the same caloric intake). Contrary to popular belief, you won’t increase metabolism by snacking all day.

To improve blood sugar and insulin control, start with breakfast. Remove all starchy carbs (i.e., breads, juices, cereal, muesli, granola, etc.) and stick to Paleo-friendly proteins, fats and a small amount of high fiber fruit like raspberries or blackberries.

For lunch and dinner, stick to a low carb, high fat (LCHF), protein-rich Paleo diet and you’ll be fully satiated, won’t have to count calories, and you’ll see your waistline, blood sugars and insulin all start to improve.

Don’t forget to ditch the snacking as well. The following are some quick suggestions:

• mid-morning – coffee (no sugar) or black tea
• mid-afternoon – green or herbal tea or water
• late night – herbal tea or water

2. Move MORE

Lack of movement and exercise is a major underlying problem for diabetes risk. First, movement triggers a cascade of positive hormonal adaptations that improve insulin and blood sugar response as well as metabolic and cardiovascular health.

Exercise also helps to build and maintain lean muscle mass, which acts as a “sponge” for dietary sugars and carbs, and is a reliable marker for healthy ageing.

Add more movement in your day on the two ends of the exercise intensity spectrum: low-intensity walking and high-intensity interval training (HIIT).

Count your steps using an app, Fitbit-type device or pedometer and see how many steps you take in a regular day.

Your goal should be 7,000-10,000 per day, but if you notice you’re a long way off that goal, then simply add 500 steps per week until you achieve the desired range.

Aim for 7,000 to 10,000 steps per day to effectively add more movement for weight loss.

HIIT training is phenomenal for improving blood sugars, insulin and weight loss. It’s also incredibly time efficient. Get creative with your HIIT workouts; run outside, use the stationary bike, try the rowing machine, do step-ups or squats, etc.

Aim for 20-30 seconds of “work” intervals, with a 90-second rest between each interval. (Need some inspiration? Check out this 15 MIN FULL BODY HIIT WORKOUT HIIT routines).

3. Get More Quality Sleep

Lack of sleep is a major problem in today’s society. The average person gets about 6.5 hours of sleep per night, a far cry from our grandparents’ generation (who got over 8 hours per night). Over the course of a year, that amounts to a 500-hour sleep deficit.

Lack of sleep worsens your blood sugar and insulin response to exactly the same meal, and a recent study found that even a single night of partial sleep deprivation worsens insulin function the next day in totally healthy individuals.

In short, if you don’t get enough sleep, not only will you likely crave more carbs and sugar, but your body will cope with them inefficiently as well.

To upgrade your sleep, aim for at least 7 hours of sleep per night. Get to bed before midnight and implement some fundamental sleep hygiene habits, such as: keep your room cold and dark, avoid stimulation from phones, iPads and lights, and calm your nervous system with some relaxing reading, light stretching, deep breathing or a warm bath.

Watch this video – Should Everyone With Type 2 Diabetes Go Low Carb/Keto | Type 2 Diabetes Education

The Bottom Line

Getting back to an ancestral or Paleo dietary approach is proven to be an effective strategy for improving blood sugar, insulin dysfunction, and outcomes in clients with diabetes. Get started today or talk to your functional doctor, naturopath or nutritionist about how to tailor an individualized approach for you.

Written by Dr. Marc Bubbs

Author Bio:

Dr. Marc Bubbs, ND is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound impact on your overall health and performance. Marc is the author of The Paleo Project – A 21st Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s Olympic Basketball Team.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook