Managing Diabetes with TCM

In our November newsletters we explored the subject of diabetes, so let us conclude the month with the ways in which Chinese medicine can help manage the condition.

Prevention is a central tenet of Chinese medicine. Diet is one of the simplest ways to improve health and prevent disease, and that is particularly true for preventing or managing diabetics. Unfortunately, diet is a difficult challenge for many people because other than nutrition, food has deep social meaning and cultural connections, it is nostalgic, and it is often a way we deal with emotions.

Doctors and nutritionists who treat diabetics have long advocated for a diet that is low in refined carbohydrates and high in complex carbs, lean protein, and healthy fats. Studies confirm that this fundamental change in a person’s diet can not only improve blood sugar levels, it can also decrease insulin resistance, a precursor to full-blown type 2 diabetes.

CARBS

Avoid simple carbs: Simple carbohydrates are easy-to-digest sugars that occur naturally in many foods, as well as refined sugars that are added to candy, baked goods, and drinks. Examples of simple carbs include honey, maple syrup, white sugar, brown sugar, alcoholic beverages, fruit juices, sweet treats, white bread, pasta, and white rice.

Eat complex carbs instead: Complex carbohydrates contain sugar, but they also contain fiber which takes longer for the body to digest, and thus they provide stable blood sugar levels rather than the fluctuations created by simple carbs. Complex carbs are found in whole grains foods such as 100% whole-wheat bread, oats, quinoa, barley, and brown rice; legumes such as lentils, black beans, and kidney beans; vegetables such as sweet potatoes, broccoli, green beans, and asparagus; and high fiber fruits such as apples, berries, oranges, bananas, and kiwi.

PROTEIN

Protein is commonly found in many animal products, but it is also found in plants. Plant-based proteins take longer to digest than animal proteins, and they also contain fiber which slows down the infusion of sugar into the bloodstream. Plant fiber also provides healthy bacteria that feed the gut microbiome, a key to overcoming insulin resistance.

Eat these: lean animal protein in fish and seafood, poultry, and eggs. Enjoy beans, nuts, seeds, beans, legumes, and whole grains. Look for unflavored, unsweetened, low or non-fat dairy products including milk, Greek yogurt, and cottage cheese.

FATS

Saturated fats are “bad” because they increase unhealthy LDL cholesterol, while monosaturated and polyunsaturated fats are better since they reduce it. Fats are further divided into the structure of their fatty acids, and a healthy diet for pre-diabetics should limit saturated fats and omega 6 fatty acids while encouraging the consumption of fats that are rich in omega-3s.

Eat these healthy fats: nuts and seeds such as flaxseed, chia seeds, and walnuts; plant oils such as flaxseed oil, avocado oil, soybean oil, canola oil, grape seed oil, and rice bran oil; eggs and cold-water fatty fish such as salmon, sardines, cod, trout, and canned light tuna.

EXERCISE AND LIFESTYLE

It is well established that regular exercise improves blood glucose control and can prevent or delay the development of type 2 diabetes. Exercise also positively affects cholesterol, blood pressure, heart health, and quality of life. Studies show that a combination of aerobic exercise with resistance training is more effective for blood glucose control than either type of exercise alone.

AEROBIC EXERCISE

Persons with type 2 diabetes should undertake at least 150 minutes per week in moderate to vigorous aerobic exercise. Low impact aerobic exercise includes swimming, cycling, walking, rowing, and using an elliptical trainer while higher impact aerobic exercises include running, jumping rope, and step aerobics.

RESISTANCE TRAINING

People with type 2 diabetes should also undertake moderate to vigorous resistance training 2-3 days per week. Examples of resistance training include the use of resistance bands, free weights, and weight machines. It is advisable to seek the advice of a physical therapist or certified trainer when beginning this type of training.

TAI CHI

Studies show that consistent practice of tai chi, done at least three times a week, leads to lower overall blood sugar levels. In addition, tai chi has been shown to stimulate the cardiovascular system, promote proprioception, and improve balance. Finally, new research shows that the regular practice of tai chi may prevent dementia.

WHAT ELSE?

Chinese medicine recognizes that personality types predispose us to certain diseases and vulnerabilities. For example, people who exhibit careless behavior and a lack of self-control and planning are associated with an elevated risk of diabetes and diabetes-related mortality. Furthermore, each of the Five Element archetypes: Wood, Fire, Earth, Metal, and Water, influences behavior and physical vulnerability.

WHAT’S BAD

Depression and anxiety increase the risk of type 2 diabetes. While stress upsets hormone balance, meditation can help diabetics control blood sugar levels, lower blood pressure, and reduce the risk of cardiovascular disease. Toxic chemicals in plastics can disrupt hormones and increase insulin resistance, and so can chlorine-based pesticides. Heavy metals are thought to impair metabolic function, and Persistent Organic Pollutants (POPs) accumulate in fat cells and play a role in increasing the risk of developing diabetes. Insecticides decrease insulin production, bleach of any kind is harmful, and because of their size and long lifetime ahead of them … children are particularly vulnerable.

WHAT’S GOOD

Western medicine: Insulin, amylinomimetic drugs, alpha-glucosidase inhibitors, biguanides, dipeptidyl peptidase-4 inhibitors, glucagon-like peptide-1 receptor agonists, sodium-glucose transporter inhibitors, sulfonylureas, thiazolidinediones.

Chinese medicine: acupuncture; herbal therapies and nutritional supplements; diet, exercise, and environmental recommendations; detoxification programs, stress management.

IN CONCLUSION

A diagnosis of diabetes or pre-diabetes can be a very serious matter. The good news is that many diabetics enjoy disease-free health because of the effort they make to manage, or even reverse, their condition. Many of my patients have made important changes to their diet and lifestyle, and I admire them for their commitment to a healthy outcome.

This short article is but an outline of the information I included in a downloadable book Healing Diabetes with Chinese Medicine that I wrote in order to encourage you on your journey toward health. Our clinicians at Tao of Wellness are well versed in the approach of western and traditional Chinese medicine in the treatment of diabetes, and we would be happy to guide you on your own path toward wellness.

May you live long, live strong, and live happy.