3 Sweet Truths About The Health Benefits of Chocolate

3 Sweet Truths About The Health Benefits of Chocolate

Today is Valentine’s Day, and it’s no secret that this holiday is filled with lots of sweet indulgences. Heart-shaped chocolate boxes and decadent chocolate desserts are just about everywhere this time of year, causing many of us to wonder if any of these chocolaty treats are actually good for us.

Research shows that chocolate can indeed have powerful health benefits when it is consumed in its natural raw state. That’s because cacao, which is chocolate minus its natural fat (cocoa butter) and added sweeteners, is packed with tons of antioxidants and vitamins.

Here’s a look at a few of the healthy ingredients found in chocolate:

Antioxidants: Chocolate contains flavanol, a naturally occurring antioxidant with many heart healthy benefits including lowering blood pressure and reducing blood clotting. Besides flavanol, chocolate also contains many more powerful antioxidants, and according to health experts, may contain up to fifteen times more of these cell-protecting antioxidant compounds than blueberries!

Essential vitamins and minerals: Cacao beans are loaded with many essential vitamins and minerals the body needs to thrive. These include vitamins A, B1, B2, B3, C, E along with magnesium, calcium, iron, zinc, copper, potassium and manganese.

When compared to other foods, cacao contains one of the highest amounts of magnesium—an essential mineral required by the body to maintain healthy muscle and nerve function, build strong bones, and keep our immune system strong.

Mood-boosting propertiesThere’s a reason chocolate makes us smile. Resveratrol, an antioxidant found chocolate among other products contains mental health benefits including boosting levels of endorphins and serotonin in the brain helping to improve our mood.

If you’re a chocolate lover or just looking to boost your health by adding it to your diet, then just remember that it’s best to avoid overly processed chocolate that contains artificial flavoring and sweeteners.

Dr. Andrew Weil’s preferred way to get the health benefits of chocolate is by enjoying an ounce or two of dark chocolate that’s 70 percent cacao several times a week.

How sweet it is!

Why This May Be a “Sure Cure” for the Flu  (Tips)

Why This May Be a “Sure Cure” for the Flu  (Tips)

Whether you decided (or will decide) to get the flu vaccination or not, you can take precautions to avoid the flu or to help reduce symptoms once you recognize them.  Below are some suggestions to lower your risk and ease the onslaught of those symptoms.

Wash hands frequently, especially when arriving at work, after shaking hands, using a phone, handling money, etc.

Gargle 2-3 times a day with warm salt water. Simple gargling prevents proliferation. Don’t underestimate this simple, inexpensive and powerful method.

Boost natural immunity with foods and supplements.

Use supplements Vitamin C, E, and Zinc, as well as Oreganol (wild oregano oil). Five drops (no more) in some water taken 2-3 times per day can wipe out flu virus when symptoms start to come on.

Drink warm liquids often. These will drown the virus out of the throat and into the stomach where they die and leave you free to be healthy and happy.

Use hypoallergenic natural hand sanitizers.

Use sanitizing towelettes to clean work surfaces such as phones, chair arms, desks, computer keyboards, door handles, door knobs, etc.

Cover your mouth with your arm while coughing or sneezing and promptly wash your hands afterward.

Minimize exposure to others who are ill.

Oscillococcinum, a homeopathic remedy, works very well for many once you’ve come down with the flu.

And, finally, the “sure cure” to fighting the flu:

Elderberry syrup (aka Sambucol) is a very good immune booster for flu.

American Indians have a long history of using Elderberries, primarily for the treatment of infections. Elderberries contain anti-inflammatory bioflavonoids that have been shown in test tube studies to inhibit viral growth. Specifically, elderberry flavonoids can stifle the activity of a protein needed by the flu virus to multiply and spread. It’s no surprise that elderberry is especially effective against viral infections such as the flu and the common cold.

The flowers and fruit of the elderberry shrub (Sambucus nigra) have a long history of use for treating colds and flu, but Dr. Andrew Weill says that an elderberry extract called Sambucol® — which has been studied in Israel — is indicated for flu, not for colds. And, while it does appear to shorten the duration of flu symptoms, it works more as a treatment for the flu.

My findings? As a holistic mother of three children who have attended (and still do attend) public school, I have chosen to use alternative methods to help them with their ailments. Although they did not encounter a lot of sickness — thank God — I have used Sambucus elderberry extract and have found that it did help boost their immune system resulting in a shorter bout of whatever they were encountering at the time.

So the next time you hear a sneeze (or a cough) nearby, consider adding elderberry to your medicine cabinet, and you’ll be well prepared for this winter season and those forthcoming.

How are you dealing with flu season?  Do you have any recommendations?

Why Winter Is a Great Time to Start Gardening

Why Winter Is a Great Time to Start Gardening

I know that gardening must be the last thing on anyone’s mind, nowadays. And, if you value eating local produce that’s free of pesticides and GMO’s, winter gardening may be the perfect solution to getting seasonal, healthy produce when the mercury dips to indecent levels. Even harvesting one food from your backyard or indoor garden this winter is a great start. At the very least, you’ll feel more connected to your garden-fresh foods and may be more motivated to cook up healthy produce. Plus, there’s the fact that digging in the dirt or tending to a plant in your window box can be a total mood booster.

Many winter plants like tomatoes, squash, and bean plants are commonly harvested starting in December, because they won’t survive the first frost. However, the snow actually sweetens some produce, despite it being frost-covered and frozen down to the roots. Here are three to try your hand at growing this winter:

Parsnips: Full of fiber, folate, potassium, and vitamins C and E, this root vegetable only gets better over the long winter. The frozen-to-thaw cycle converts its starches into sugar, so it develops a stronger, sweeter flavor. Use fresh seeds and have patience, since parsnip seedlings take a while to germinate. Other root vegetables that stand up to snow are black radishes, rhubarb, and some types of carrots.

Kale: Varieties like Scotch and Winterbor will survive snow, although you might lose a few leaves in frigid temps. Some even say the more bitter the winter, the sweeter the kale! Consider planting a small starter this spring, so that the antioxidant-rich veggie gains a spot in next winter’s garden bed. Other leafy greens that do well in the winter chill are certain types of Swiss chard, mustard greens, spinach, and bok choy.

Garlic: In the fall, place a few heads of garlic in the ground, then spread a layer of leaves on top. Come spring, your bulbs will be ready to harvest!  Hard-necked garlic varieties work best. They may need a little compost, some weeding, and moist soil to thrive, but these cloves can handle the big freeze, and are chock-full of heart-healthy vitamins such as vitamin B-6 and C.

Winter is also a good time to start dreaming up what you’ll plant this spring. Once the ground starts to thaw, consider planting sets of onions, snow peas, English peas or potatoes. They all have relatively short growing periods and work well if planted in hilled rows or raised beds of high-quality soil along with organic, vegetarian fertilizer.

If you’re really itching to sow some seeds, try cultivating a small indoor garden, now, that you can move outdoors once it’s spring. Of course, some vegetables and herbs can be grown right in your kitchen window in pots or boxes, and you can also keep some on a covered patio or in your garage. Most varieties require light and heat, which you can provide in the winter months with an inexpensive heat lamp. Start with smaller-sized veggies, such as banana peppers, bell peppers, and cherry tomatoes. Herb gardens of oregano, thyme, and basil are also relatively easy to tend to indoors. Any plant that does exceedingly well can just be plopped into the ground outside as it warms up!

If you discover that you don’t have such a green thumb after all, consider contributing to a community garden to work the land along with others who might have more of a natural knack for it.

Do you have a garden that you keep up with all year long? What other plants have you found that thrive in the winter? Tell us in the comments!

Flu Epidemic Prevention and Remedies

Flu Epidemic Prevention and Remedies

The seasonal flu is a contagious respiratory illness that spreads from person to person by coughing and sneezing and by touching an object or surface with the flu virus on it.

On average, 5 to 20 percent of us will get the flu each year.  But, have no fear! If you’re like me and all NOT for someone injecting you with the mercury-laced flu shot, you can take proper measures to combat and/or prevent it because there in absolutely no clinical trial to back up the “30% effective” claim, as per national health officials.

Simply wash you hands frequently, keep them out of the T Zone (your eyes, nose and mouth), and consume immune-boosting foods and supplements. In truth, the three best things you can do to prevent the flu are Vitamin D, Vitamin C and Zinc

Now, for the remedies:

1. Vitamin D

  • Vitamin D is produced in the body by sunlight and regulates the expression of over 2,000 genes, including those of the immune system. Recent research shows that low vitamin D levels are linked to higher rates of cold, flu and respiratory infections.
  • To treat cold or flu, take 2,000 units per kilogram of body weight once a day for three days.
  • You can also order home testing kits to test your vitamin D levels.

2. Vitamin C

  • Vitamin C helps with immune system function and boosts white blood cells.
  • Take 1,000 milligrams of vitamin C daily to ward off a cold or the flu and up to 4,000 milligrams daily when you are experiencing symptoms.
  • Eat whole fruits and vegetables.

3. Zinc

  • Zinc supports immune function and has an antiviral effect. It works best when taken at the first sign of illness.
  • Zinc may lessen the symptoms of the cold virus but excessive amounts aren’t good for you. Zinc pills and sprays do not seem to be effective.
  • Take 50–100 milligrams of zinc daily to ward off or treat cold and flu symptoms.

4. Echinacea

  • This herb can help your body fight off infections, but it is best to take it at the first sign of illness.
  • Echinacea acts as an anti-inflammatory, which can help reduce bronchial symptoms of cold and flu.
  • Echinacea directly attacks yeast and other kinds of fungus.
  • Different preparations have different concentrations of echinacea. Some common preparations and dosages include:
    • Tablets containing 6.78 milligrams of echinacea extract, two tablets three times a day.
    • 900 milligrams of echinacea root tincture daily.
    • Five to six cups of echinacea tea on the first day of symptoms, and then 1 cup a day thereafter.

5. Tea

  • Research reveals that theanine, an ingredient found naturally in tea, supports the immune system.  In a clinical trial, drinking five cups of black tea per day for two to four weeks boosted the body’s immune system by four times. And green tea contains an antioxidant compound called EGCG, which works with your immune system to ease inflammation. To get an extra immune boost, add a lemon wedge to your tea.

6. Essential Oils

  • Rubbing peppermint and frankincense essential oil into the neck and bottoms of the feet can naturally support the immune system.  Also, clove oil can protect the body against infection and can speed recovery from the flu.

7. Get Fresh Air

  • Indoor winter environments can be a source of concentrated toxins and germs. The dry air we inhale as we heat our homes during the winter makes airways more reactive and sensitive to viruses.
  • An added bonus to time spent outdoors in the winter is the extra bit of sunlight you receive.

8. Top Foods for Flu Recovery

  • Light, easy to digest foods: Include soups with bone broth, cooked vegetables or herbal teas to help with digestion. Don’t force yourself to eat.
  • Water: Adequate hydration is the key to flushing out the virus from your system. Fluid helps your body to flush bacteria and viruses from your system. Drink approximately half your body weight in ounces daily of either spring water or reverse osmosis filtered water. Green and black teas are potent immune system-boosters and antioxidants. Try to drink at least 8 ounces every two hours.
  • Hot water with lemon, honey, and cinnamon:  Honey and cinnamon helps prevent mucus buildup and keeps you hydrated.
  • Ginger: Make a ginger tea and add raw honey.
  • Garlic and onions: Both of these vegetables help boost immune function.

Let us know (in the comments, below) which of these remedies work for you.

Sources: Dr. Axe; Natural News
7 Tips for Healthier Winter Skin and Hair

7 Tips for Healthier Winter Skin and Hair

It’s wintertime and “Baby, it’s cold outside!” Whipping winds, dry air, and chilly temperatures can really do a number on soft skin and hair. Cold air outside and central heat indoors can strip moisture from strands and pores, making hair rough and skin itchy and dry. But endure cracked hands no more: items hiding in the back of your kitchen cupboard could just be the answer.

Here are seven specific cures and preventative measures to combat winter woes from itchy scalp to frozen fingers and more. 

Smooth Sailing: Your Action Plan

1. Dry Skin

To cure dry skin all over the body, mix a few drops of olive or grape seed oil in bathwater and hop in, or apply a thin layer of oil to the body after showering (and maybe wear some old PJs to bed). And, an oatmeal bath can make red, irritated skin feel better. Immediately after an oil/oatmeal bath, apply plenty of thick cream (shea butter works great for damaged skin) and crank up the humidifier before hitting the hay. Slathering on lotion within three minutes of stepping out of the bath or shower is most effective for trapping in moisture.

2. Rough and Cracked Feet

Nothing screams “dead of winter” like gnarly, callused feet with cracked heels. Save some cash and skip the pedicure by exfoliating and moisturizing at home. Scrub calluses with a pumice stone in the shower once per week to slough off rough, dead skin. Moisturize feet, especially the heels, every day with thick cream — lotions containing lactic acid are especially effective (I use shea butter on my heels, in the winter) — and wear cotton socks to bed. It may look nerdy, but sporting socks while snoozing can help creams absorb.

3. Itchy Dry Scalp

A dry, flaky scalp is uncomfortable and just a wee bit embarrassing, too. Step one in preventing dandruff is to take cooler, quicker showers to reduce the scalp’s exposure to drying hot water. Think about switching to a dandruff or dry scalp specific shampoo. Before hopping in the shower, massage the scalp with Vitamin E, olive, or coconut oil. These oils replenish natural scalp oils and can moisturize dry hair, too. Tea tree oil is also a popular treatment for fungal and bacterial infections like dandruff or athlete’s foot. Wash the hair and scalp with tea tree oil daily to cure a dry, itchy head naturally. Sometimes, the issue can be caused by product build-up — not winter weather. If you think this may be the case, rinse the hair with apple cider vinegar to clear out the gunk and then wash normally with shampoo.

4. Chapped Lips

Keeping a tube of lip balm in an easily accessible pocket is a good first step, but winter winds can take chapped lips to a whole new level. If lips are flaky, take a clean toothbrush and very gently exfoliate the skin to remove excess skin. Slather on beeswax or a lip balm with lanolin (a natural oily wax extracted from sheep’s wool!) and keep reapplying throughout the day. Lanolin is a natural moisturizer that softens skin and reduces evaporation, keeping the skin hydrated. For seriously dry lips, apply honey to the lips for 15 minutes and then remove with a cotton swab dipped in hot water.

5. Rough Hair

Hair needs a little extra TLC during wintertime. Shampooing strips moisture from the scalp and hair, so wash strands every other day. Everyone’s hair is different — if washing once or twice a week is normal for you, consider adding some time between shampoos to take dry winter conditions into account.  And don’t skip the conditioner — skipping the ‘poo and opting for a quick rinse and conditioning treatment works just fine to keep hair clean and moisturized. To prevent breakage or other damage, avoid blow-drying and brushing hair when wet because those locks are most delicate when waterlogged. If strands are really parched, comb hair with a few drops of olive oil and a wide-tooth comb after showering.

6. Dry hands

It’s bad enough to have freezing digits, but cracked and painful skin on the hands is the icing on the cake. To prevent hands from drying out, apply moisturizer after handwashing and at least several times throughout the day. Keep a bottle of lotion by each sink in your home and in your desk at work. If hands are very dry, use cream instead of lotion because the former has a higher oil-to-water ratio. Wearing rubber gloves while washing dishes can prevent hands from getting dried out due to excess contact with hot water, too. To really rehab the skin on hands, use very thick hand cream right before bed and then slip on white cotton gloves — the enclosed space will help the moisturizer absorb into the skin.

7. Dry Face

It’s unfortunate (but unavoidable) that the body’s most sensitive skin is always exposed to the elements. Definitely take some time this winter to give your mug a little extra lovin’. First thing’s first: During winter, avoid any face products with alcohol, and switch to a milder face wash and a thicker moisturizer. Need to mix up the routine a bit? Wash your face once a week with Greek yogurt. It sounds weird, but the lactic acid works as a gentle, non-abrasive exfoliator. For a moisturizing face mask, take a look in the kitchen before heading down the beauty aisle: Bananas, avocado, egg yolk, and milk can all make great moisturizing face treatments. Another good option? Whole grains and aromatic veggies contain selenium, a compound that gives skin the elasticity to make silly faces.

What’s your go-to solution for treating winter skin and hair woes? Tell us in the comments below.

“Happy” Holiday Tips

“Happy” Holiday Tips

It can get really frustrating and stressful about now, if you don’t have a plan.  So, follow these tips to ensure optimal relaxation and less stress.

Tip #1: Make your list and check it twice!  Can you imagine getting to the store and NOT having your list?  Then, to top it off, you forgot about a specific relative of friend.  Keep a master list with you at all times, so that when you’re out and about, you can refer to it if you happen to run into that particular item you knew you had to get for that special someone.  For those of us who are more techno-saavy, use your cell phone. Place your list in your “Notes” section or simply put it in your “Calendar” or list of “Reminders.”

Tip #2: Shop online.  If you haven’t already completed all of your Christmas shopping, it’s OK.  There are many sites you can visit to place your orders and get it delivered by Saturday, December 23rd – just choose expedited or 2-day shipping.  Sure, you’ll pay a little more, but sometimes it beats the rush of having to leave your home, drive to a store, look for parking, try to find your item, stand on a long line to check out, and then drive all the way back home.  This can take more than 2 hours if you’re not careful.  Meanwhile, you would have already had that item in transit if purchased online.

Tip #3: Get some sleep.  It can be easy, especially around this week, to rush and try to get or even make something for the office holiday party.  Or, maybe you have to prepare something for your kids at school for their party.  To combat the stress and stay refreshed, try to get at least 8 hours of sleep.  Also, try some deep breathing as this brings more oxygen to your brain and helps relieve tension. This will give you more energy, so that you feel less strained and more energized.

Tip #4: Get pampered! Because this time of year may bring up your stress levels, you’ll need to unwind by scheduling a massage or a facial.  Take the time to put in some “ME” time.  You can always overlook yourself when you’re in the “giving mode.”  When your energy levels are up, you feel more invigorating…and this will give you a more positive attitude!

Tip #5: Try a Pot-Luck Style Dinner.  Are you hosting?  Great…so am I!  Just make sure you have enough time to get it all done.  And, the best way to do that is to have your relatives and friends bring over a dish.  Not only will this help give you more time to get the necessary things accomplished, but it will also give you more time for that much needed sleep I mentioned earlier.

So, don’t burn yourself out.  This is not the time to be overworked, discouraged or disappointed.  You’re too blessed to be stressed!  Remember to breathe and take time to enjoy the season.

5 Health Benefits Of Peppermint

5 Health Benefits Of Peppermint

In the midst of all the indulgence and decadence this time of year, it’s comforting to know there are some very real health benefits to some of the most common flavors of the season.

Between candy canes and Christmas bark, peppermint is giving cinnamon a run for its money as stand-out spice of the holiday season. And we’re thankful for that, considering the following:

Peppermint Tames Stomach Trouble
Folk wisdom suggests peppermint might aid all sorts of gut problems, ranging from nausea to menstrual cramps, but the most scientific evidence exists for its powerful response to irritable bowel syndrome or IBS.

A 2011 Australian study that set about to explain why peppermint seems to be so powerful discovered it “activates an ‘anti-pain’ channel in the colon, soothing inflammatory pain in the gastrointestinal tract,” according to a statement.

Peppermint Curbs Cravings
Here’s a neat trick: Just smelling a candy cane might convince you not to eat one. In a 2011 study, people were asked to smell peppermint oil every two hours. They reported not feeling as hungry as people who didn’t get a whiff, plus they ate 2,800 fewer calories throughout the week, the Chicago Tribune reported.

Peppermint Eases Tension Headaches
Tension headaches, most often brought on by stress, anxiety and alcohol consumption (during the holidays? Never!), may be quelled by a little topical peppermint oil. In a small 1996 study, rubbing a peppermint oil solution on the forehead and temples eased headache pain just as effectively as acetaminophen after 15 minutes.

Peppermint Could Boost Concentration
The scent of peppermint may also give us a mental perk. A small body of research conducted by Wheeling Jesuit University has linked smelling peppermint to greater alertness, motivation and even performance. One Maryland middle school went as far as ordering 3,600 peppermint candies for students to enjoy during a series of state-wide tests, the Washington Post reported.

Peppermint May Relieve A Stuffy Nose
One of the two biggest active ingredients in peppermint is menthol, the compound that gives so many of those over-the-counter cold and cough remedies their minty smell. There’s little evidence sniffing the stuff actually clears your nasal passages, but it seems to trick your brain into thinking it does. People report greater perception of an un-stuffy nose, even if little physically changed after inhaling pepperminty products. Sometimes when you’re really under the weather, that might be good enough!

Adapted from Huffington Post
Surefire Strategies to Stay Fit From Thanksgiving to New Years

Surefire Strategies to Stay Fit From Thanksgiving to New Years

Between pies and more pies, it can be pretty tough to stay active during the holiday season. A cornucopia of family obligations, work parties, and last-minute shopping means that hitting the gym often gets delayed or crossed off the schedule altogether. Not this year! There are 35 days between Thanksgiving and New Years Day, so be determined to make the most of them. Here are some smart strategies, tips, tricks, and motivational techniques to make fitness part of the celebration all holiday season long:

1. Get out there
Snuggling under the blankets with a mug of hot chocolate is fine and dandy, but it probably won’t help you out in the fitness department. Instead of baking cookies or playing board games, pass the time with an active pursuit like snowboarding, hiking, or even building snowmen (if it snows, of course)..

2. Make it official
Sign up for a race, competition, or fitness-y vacation like a hiking or bike trip in January or February so you have a good reason (and plenty of motivation) to stay in shape over the holidays.

3. Find a workout buddy
Rolling out of bed for a 6am gym sesh is much harder to skip when you’re one half of a dynamic workout duo. Enlist a fitness-minded friend or family member (especially if you’re traveling) to be your holiday exercise buddy. Encourage each other to lace up the sneakers for pre-dinner workouts and post-shopping trip runs.

4. Treat yourself
No, not to that extra slice of pumpkin pie. If it’s within your budget, indulge in new workout clothing or fitness equipment before Thanksgiving to boost motivation throughout the holiday season.

5. Include everyone
Working out can often be a solitary activity, which may explain why many people skip the gym when friends and family are in town. Make it a group activity by inviting visitors to join you at the gym or a favorite exercise class.

6. Find a promotion
Many gyms and exercise studios offer deals and specials during the holidays. Do some snooping and sign up if you find a sweet deal. If you’ve recently joined a gym, take advantage of a free consultation with a personal trainer (most fitness facilities offer this perk) to learn some new moves.

7. Act like a kid
Childhood winter favorites like sledding, snowball fights, and ice-skating get the heart pumping. Head outside for a sneaky (and super fun) workout.

8. Be a mall rat
With a mile-long to-do list before the big holiday get-together, there’s just no time for exercise, right? Wrong-o: Simply lace up your sneakers and powerwalk between errands. (This is especially doable at a mall or shopping center.)

9. Do some DIYardwork
Whether it’s raking leaves or shoveling snow, yard work is an unexpected way to get the heart rate up and work out major muscle groups.

10. Watch TV
Yep, sometimes hanging out in front of the tube can be good for you. If the weather outside is truly frightful, pop in a workout DVD (or for a cheaper version, pull up a YouTube fitness video) and get sweaty. Or, use TV time to work on mobility and recovery by foam rolling, icing, or stretching out with straps.

11. Work towards a goal
Set a specific, tangible goal to accomplish during the holiday season. Between Thanksgiving and New Year’s Day is the perfect amount of time to really nail that push-up form, learn to do Crow pose, or master an 8-minute mile.

Whats the secret ingredient to your winter work out routine?

Adapted from Greatist

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How To Cure Diabetes Naturally Continued…

How To Cure Diabetes Naturally Continued…

There are two main kinds of diabetes: Type 1 occurs when the pancreas produces little or no insulin. Type 2 occurs when insulin is produced, but the body doesn’t respond to it the right way. What causes Type 1 is often hard to pinpoint. Type 2 diabetes is increasingly common — some have estimated that a third of Americans born in 2000 will develop the disease — and a lot of the time, it can be prevented. How? Let’s talk insulin sensitivity.

Eating carbs too often (especially simple ones, like sugars), can make us less sensitive to insulin (or more “insulin resistant”). When that happens, we need to produce more insulin than we should need to in order to keep blood sugar stable.

That’s bad. If insulin sensitivity becomes poor, we have trouble digesting carbs and absorbing nutrients, and we gain weight. If it’s really bad for a long time, the pancreas needs to make more and more insulin because we’re so insensitive to it. Eventually, it gets exhausted and stops being able to release the hormone properly — and that’s when Type 2 diabetes occurs.

But, insulin resistance doesn’t just increase the risk of diabetes. It ups the risk of thyroid problems and several kinds of cancer, and it also makes it a lot harder to control body fat. So if we want to burn fat, we want to be sensitive — even the big, tough guys! Fortunately, we know plenty of ways to make your insulin work for you.

The following are three out of several ways to improve insulin sensitivity. More details will be included in the…

 

  1. Exercise regularly
    Exercising 3 or 4 times a week can improve nearly every health marker there is, and insulin sensitivity is no exception. To maximize the insulin-related benefits, make the workouts extra intense with high intensity interval training or depletion workouts.
  2. Get plenty of sleep
    Lying down’s never been so healthy! Getting adequate sleep is crucial to keep the body functioning smoothly, and that includes hormone production.
  3. Eat fewer carbohydrates, especially simple carbs
    Eating lots of carbs makes us produce a lot of insulin, so it’s best to follow a diet that’s low in simple and processed carbs, especially sugar, to maximize our sensitivity to the stuff.  An exception is after you exercise — a blood sugar spike is a good thing post-workout, because the insulin helps to quickly send nutrients to exhausted muscles.
Adapted from Greatist