Editors note: This article began in the Nov. 22-28, 2006, issue.
Regular exercise improves insulin resistance
In addition to eating a diet that is low in saturated fat and sugar, high in monounsaturated fats, and rich in vegetables, fruits and fiber, getting regular exercise is another vitally important way to both prevent and correct insulin resistance. Exercise can improve insulin sensitivity in skeletal muscle and fat tissue, and has been shown to consistently reduce insulin and fasting blood sugar levels. Moreover, recent studies demonstrate that a healthy diet and regular exercise can improve cognition in people who are at high risk for insulin resistance and diabetes. In one such study, researchers showed that a group of adults with insulin resistance who followed a basic American Heart Association diet and exercised three times a week on a treadmill for one hour had increased memory retention compared to adults in a control group. The authors concluded that exercise and good nutrition may facilitate improvements in memory for older adults who are at high risk for type II diabetes. These findings may also have implications for guarding against the development of impaired memory and Alzheimers.
Magnesium, chromium fight insulin resistance and diabetes
Magnesium and chromium are two important minerals that have significant effects on insulin resistance and type II diabetes.
Multiple studies attest to the importance of magnesium supplementation, as exemplified by a controlled, randomized, double-blind trial published in 2003 in the journal Diabetes Care. In this study, 63 people with type II diabetes were randomly assigned to receive either 2.5 grams of magnesium or a placebo daily for 16 weeks. At the end of the study period, scientists found that those who took the magnesium supplements had statistically significant improvements in insulin sensitivity, indicating better metabolic control of their diabetes.
Chromium has also been shown to be safe and effective in the management of patients with insulin resistance and type II diabetes. In a study of 180 men and women with type II diabetes, those who took 200-1,000 mcg of chromium daily showed numerous improvements in blood sugar metabolism. These beneficial changes included significant decreases in levels of fasting glucose, fasting insulin and two-hour insulin.
By improving insulin sensitivity, magnesium and chromium may help prevent conditions associated with insulin resistance, including inflammation, diabetes and Alzheimers.
Lipoic acid provides powerful antioxidant protection
Lipoic acid, a powerful antioxidant, is also known for its ability to improve insulin sensitivity.
In one study, 74 patients with type II diabetes were randomly assigned to receive either a placebo or 600, 1,200 or 1,800 mcg a day of alpha-lipoic acid. After four weeks, those receiving alpha-lipoic supplements had statistically improved insulin sensitivity. All three doses of alpha-lipoic acid were effective in improving insulin sensitivity.
Studies show that alpha-lipoic acid also helps protect the brain against damage caused by free-radical-induced oxidative stress, which could have important implications for its potential role in protecting against Alzheimers disease.
By restoring insulin sensitivity and protecting the brain against oxidative stress, alpha-lipoic acid shows promise as a weapon against both diabetes and Alzheimers.
Cinnamon promotes healthy blood sugar metabolism
Cinnamon, a common spice used the world over, has shown value in managing insulin resistance and type II diabetes in both laboratory and human studies. Cinnamon contains many beneficial chemical constituents such as flavonoids that act as potent antioxidants.
A recent randomized, placebo-controlled study published in Diabetes Care examined the effects of supplements with 1, 3, or 6 grams of cinnamon daily in 60 middle-aged men and women with type II diabetes. At the end of the 40-day study, the subjects who took cinnamon at all three dosages significantly decreased their fasting serum glucose, triglycerides, total cholesterol, and low-density lipo-protein (LDL).
Cinnamons ability to promote healthy blood sugar metabolism suggests a therapeutic role for this spice in preventing and managing insulin resistance and diabetes. Its efficacy in supporting optimal blood sugar levels further suggests a potential role in averting the dangers of Alzheimers disease.
Carnosine counters damaging effects of glycation
Growing evidence demonstrating the damaging effects of advanced glycation end productsand the strong association between AGEs, free radicals, and crippling diseases such as diabetes and Alzheimersunderscore the need to protect against these destructive chemicals. One way to do this is by supplementing with carnosine.
Carnosine, a natural compound made up of the amino acids beta-alanine and L-histidine, is present in high concentrations in brain and skeletal muscle tissue. Scientists have shown that carnosine can inhabit free-radical-induced cellular damage, delay the impairment of eyesight associated with aging, and even extend the lifespan of mammals. Carnosine confers these beneficial effects through its ability to prevent the formation of advanced glycation end products.
Experimental studies have shown that carnosine specifically protects the brain against damage induced by free radicals and AGEs, a finding that may have important implications for the prevention and treatment of Alzheimers disease. One study showed that carnosine protects the brain against the toxic effects of malondialdehyde, an AGE-like compound that is formed when lipids react with free radicals. Using cultured rat brain cells, researchers demonstrated that carnosine protects brain cells from malondialdehyde-induced toxicity and prevents this compound from dangerously altering proteins in the body.
A recent article examined carnosines protective effects against beta amyloid. Using rat brain cells in the laboratory, researchers showed that introducing beta amyloid to the cultures produced measurable toxic effects. The researchers then demonstrated that damage to the brain cells could be substantially mitigated by adding carnosine to the mixture, leading them to conclude that carnosine protects brain cells by quenching oxidative stress and preventing damaging glycation reactionsboth of which are implicated in the neuronal cell damage characteristic of Alzheimers disease. Carnosine therefore appears to be a useful therapeutic in protecting neurons against the toxic effects of beta amyloid.
By inhibiting oxidative stress and AGE formation, carnosine may be a powerful weapon against both diabetes and Alzheimers disease.
Growing scientific evidence suggests that diabetes and Alzheimers diseasetwo epidemic yet seemingly different disorders that threaten the health of tens of millions of Americansmay not be so dissimilar after all. These two apparently divergent conditions share a striking number of biochemical similarities, and scientists increasingly believe that the two diseases may be closely related.
Given the growing prevalence of insulin resistance and diabetes in the United States and other Western nations, this news has far-reaching implications. Fortunately, substantial research demonstrates that a program incorporating dietary modifications, regular exercise, and scientifically substantiated nutritional supplements can help aging adults to greatly lessen their risk for the twin afflictions of diabetes and Alzheimers disease.
Edward R. Rosick, DO, MPH, DABHM, is a board-certified physician in preventive and holistic medicine, and assistant professor of medicine at Michigan State University. Reprinted by permission from the December 2006 issue of Life Extension magazine, publication of the Life Extension Foundation, 1100 W. Commercial Blvd., Ft. Lauderdale, FL 33309.
From the Dec. 27, 2006-Jan. 2, 2007, issue