They say the best things in life are free...

Author

Dr. J.A.
November 28, 2023

For those with pre-diabetes who want to avoid taking medication or insulin, adopting lifestyle changes can help lower their glucose levels. Specialized apps are available to track exercise and meals based on glucose readings, weight, and eating schedules. Insulin resistance affects millions and can lead to Type 2 Diabetes, which can be very expensive to treat. While some apps use AI to monitor glucose levels, they only react when levels get too high. However, new and improved apps now have predictive capabilities and can suggest personalized activities to prevent potential blood sugar spikes. Despite challenges with expensive sensors, accuracy, and privacy, increased usage of AI-driven diabetes apps could revolutionize disease management. Click the link above to learn more about how Artificial Intelligence is making diabetes care easier to manage. Action Step: Talk with your doctor to evaluate your blood glucose levels.

We should be mindful of our screen time since it can expose us to blue light from devices, which is our skin. According to recent studies, too much blue light may lead to skin damage, collagen breakdown, pigment changes, and accelerated aging by generating reactive oxygen species. In other words, these results suggest that blue light can contribute to premature wrinkles similar to UVA light. To reduce these effects, dermatologists recommend reducing screen time, using blue-light-blocking glasses, enabling night mode, and applying sunscreen daily. Some skincare products claim to protect against blue light damage by incorporating antioxidants and other ingredients. While these products may be helpful, it boils down to reducing screen time to improve overall health. Open the article to learn more about protecting your skin from blue light. Action Step: Measure the amount of screen time you’re getting on a daily basis and take action.

NEAT refers to the calories that you burn through your daily activities, excluding intentional exercise. It turns out that small, everyday movements like walking, doing chores, or even fidgeting can make a huge difference in your calorie expenditure. Studies have shown that NEAT, or non-exercise activity thermogenesis, plays a substantial role in burning calories and can have a greater impact than structured exercise. Your job type, lifestyle, and genetics can all affect your NEAT levels. Researchers are emphasizing the importance of incorporating more movement into your daily routine, even if it's just small-scale adjustments. Simple actions like taking short walks, standing during calls, or choosing stairs over elevators can all help contribute to increased NEAT and better metabolic health. Click on the title above to find out more about how NEAT impacts you on a daily basis. Action Step: Create opportunities for movement at home, work, or school to increase NEAT.

A recent study found that increased magnesium intake could possibly potentially reduce dementia risk and improve brain health, particularly in women. The research showed that higher magnesium consumption is linked to larger brain volumes and fewer dementia indicators as measured by brain scans. However, other studies suggest that both excessively high and low magnesium intake could potentially raise the risk of dementia. The neuroprotective effects of magnesium appear to be more pronounced in post-menopausal women compared to premenopausal women. Magnesium's role in regulating blood pressure and reducing inflammation may contribute to its potential in lowering dementia risk. Click on the article above to learn more about magnesium and brain health. Action Step: Make sure that you are getting enough magnesium in your diet by keeping a food journal or through mg supplementation. 

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Did you know that vitamin K is an essential nutrient that plays a crucial role in blood clotting? There are three forms of vitamin K: K1, K2, and K3. K1 is in spinach, broccoli, and leafy greens. Vitamin K1 also available as a supplement. On the other hand, K2 is present in full-fat dairy and fermented foods. Newborns and adults with specific health conditions may require vitamin K supplements. In fact, ALL newborns have low levels of vitamin K, so they need vitamin K from another source. Recent studies suggest that an increased intake of vitamin K2 in the diet may effectively mitigate arterial stiffness, bolster heart health, and offer protection against age-related conditions such as osteoporosis, cardiovascular disease, and Alzheimer's disease. These supplements have shown promise in curbing bone loss and reducing fracture rates. Essentially, vitamin K supplements, particularly the K2 variant, exhibit potential benefits beyond blood clotting, showcasing an expanding role in supporting overall health and aging-related concerns. Open the article about to learn more about vitamin K and its importance in our diets. Action Steps: Talk with your doctor to see if vitamin K supplementation is needed. Also increase your intake naturally by incorporating the right foods.

GAME
Brain Teaser:
What is special about these words: job, polish, herb?

See answer below.

Maintaining a healthy gut microbiome is crucial for overall health. Prebiotics, found in high-fiber foods like artichokes and green bananas, promote the growth of beneficial bacteria, while probiotics, present in fermented foods like yogurt and sauerkraut, support digestive health and immunity. Probiotics have numerous benefits, including improving digestive tract health and potentially alleviating depressive symptoms. However, experts recommend obtaining them through a balanced diet rather than supplements. While probiotic supplements may benefit certain conditions, their effectiveness lacks conclusive evidence, so individuals should use them after research. Ongoing studies will continue to shed light on the significance of the gut microbiome for overall health. Open the article above to learn more about probiotics and prebiotics. Action Steps: Incorporate the food suggestions in the article to increase your good bacteria in addition to researching supplements.

Brainteaser Answer: When the first letter of the word is capitalized it changes to a proper noun and changes pronunciation and meaning.