In both Type 1 and Type 2 diabetes, the main problem is the body’s response to food.

When we eat, beta cells in the pancreas detect glucose (blood sugar) and release insulin, which tells other cells to ingest the glucose. This provides energy for cells and keeps circulating blood sugar at healthy levels.

Symptoms of Diabetes

Too much sugar in the blood stream damages blood vessels and wreaks havoc on organs and tissues.

This can lead to eye problems, kidney failure, cardiovascular disease, nerve damage, and many other conditions. People develop diabetes when their bodies lose the ability to properly handle blood sugar.

Type 1 Diabetes

In Type 1 diabetes, an autoimmune response destroys pancreatic beta cells. We don’t entirely understand why. Insulin is no longer released, cells don’t get the message to take in glucose, and blood sugar accumulates to toxic levels.

Until injectable insulin was developed, Type 1 diabetes was generally fatal.

Type 2 Diabetes

Type 2 diabetes is a bit more complicated. Cells gradually lose their ability to respond to insulin, causing toxic levels of glucose to accumulate in the bloodstream. This gradual loss could be caused by age, obesity, or other issues such as over-consumption of high-sugar foods over time. 

As blood sugar accumulates, pancreatic cells have to work harder to produce more insulin. The condition gradually escalates: Cells become more insulin-resistant; glucose accumulates in the blood stream, and the pancreas compensates by producing more insulin. 

Eventually, pancreatic beta cells burn out and the condition can become more like Type 1 diabetes, in which no insulin is produced at all.

Metabolic Syndrome

So far, not much can be done to prevent Type 1 diabetes. Type 2 diabetes is a different story.

The disease takes a long time to develop. It is often preceded by metabolic syndrome, a condition that comes with a laundry list of symptoms:

• Excess belly fat
• Too much bad cholesterol (LDL) and triglycerides
• Too little good cholesterol (HDL)
• Inflammation
• High blood pressure
• Excessive blood clotting and poor circulation
• Initial insulin resistance
• Elevated fasting blood glucose

If many of these warning signs look familiar, it’s because they are also associated with cardiovascular disease—metabolic syndrome’s close relative.

However, these conditions are controllable and even reversible with a healthy diet, supplementation, and lifestyle changes.

Weighing less than a pound, your heart beats about 100,000 times per day to move nutrient- and oxygen-rich blood to all the other vital organs and tissues in your body.

You may not even think about this process, but a heart that functions poorly can mean disability or even sudden death.

Ways to Protect Heart Health

The good news is that the health of your heart is, to some degree, under your control.

• Increased Physical Activity

  A sedentary lifestyle—along with cigarette smoking, high blood pressure, and high cholesterol—are major risk factors for heart attack. Simple aerobic exercise like walking can do wonders for your heart, and research shows that this type of exercise is effective for lowering blood pressure.

  “You really can get your heart rate up to the level your doctor would recommend, and you don’t have to jog or run to do it,” says Kyle McInnis, ScD, professor of exercise science at the University of Massachusetts in Boston.

  “Walking is commonly identified as the single most enjoyable form of recreational exercise,” he adds, so try to walk every day if you can.

  Another major risk factor for heart disease is being overweight. Extra weight raises LDL (bad) cholesterol and triglyceride levels and increases blood pressure as well as the risk for Type 2 diabetes—another reason to work out regularly.

  “Increasing physical activity is key to reducing the risks for heart disease. Even if weight stays the same—and physical exercise is a big help in reducing excess weight—physical activity can improve blood pressure, blood glucose and cholesterol levels, and significantly lower the risk of death and disability from heart disease,” says Dr. McInnis.

• CoQ10 Supplements

  A vitamin-like compound, CoQ10, or coenzyme Q10, is a fat-soluble, natural antioxidant present in all our cells, and it works to produce energy in every one of them.

  Research shows that CoQ10 significantly strengthens the heart and improves cardiovascular health. As a powerful antioxidant, CoQ10 inhibits the oxidation of fats while it protects proteins and DNA from oxidative damage. Since oxidized low-density lipoprotein (LDL) cholesterol paves the way for atherosclerosis, CoQ10 is an important weapon in the battle against coronary heart disease.

  As we age, however, levels of this coenzyme may diminish and become too low to meet our body’s demands for energy. Consider high-quality CoQ10 supplements.

  Are you one of the 65 million American adults with high blood pressure? CoQ10 has been shown to lower pressure even without dietary modifications or blood pressure medications, according to research in both the U.S. and Japan.

  In addition, when more than 400 patients with at least an eight-year history of hypertension took CoQ10, 43 percent of them were able to stop taking one to three of their high blood pressure medications. There was only one reported side effect—a mild case of nausea.

  When Taking Statins

  If you take statins, consider supplementing with CoQ10 since these medications may compromise CoQ10 in the body. Taking 50 to 100 milligrams (mg) is advisable for anyone with high cholesterol who’s not on statins too. For best results, take CoQ10 (an oil-soluble nutrient) with fatty foods or oils.

  Precautions

  If you’re also taking a blood thinner such as Coumadin, talk with your healthcare provider before supplementing with CoQ10.

• Omega-3 Fatty Acids

  Omega-3 fats found in the oil of deep-water fish (mackerel, herring, salmon, sardines, and tuna) appear to help protect your heart, improve your mind, reduce your risk of diabetes, and ward off cancer.

  These long-chain fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—continue to be the focus of much research exploring the extent of their health benefits.

  Consumption of EPA and DHA has been strongly linked with a reduced risk of cardiovascular disease (CVD). Since more than 70 million American adults have some type of CVD, consider foods or dietary supplements that can reduce risk of this devastating disease. CVD is the leading cause of death globally, and one in every five Americans dies from heart disease.

  The anti-inflammatory effects of omega-3 fatty acids may also help reduce the risk of stroke, according to another recent study.

  Fish Oil

  According to nutritionist Clare Hasler, PhD, MBA, evidence from multiple large-scale epidemiologic studies and randomized controlled clinical trials suggests that EPA and DHA in the form of dietary fish or fish oil supplements:

  • lower triglycerides
  • reduce the risk of sudden cardiac death and heart attack
  • slow the buildup of atherosclerotic plaques

  Flaxseed Oil

  Flaxseed oil has been found to offer similar cardiovascular benefits as fish oil supplements. Both are linked to increased antioxidant capacity and significantly lower levels of C-reactive protein (CRP), a marker for inflammation, in the human body.

  Among 727 women in the Nurses’ Health Study, CRP levels were 29 percent lower among those with the highest intake level of total omega-3 fatty acids, compared to those with the lowest intake levels, says Dr. Hasler.

With the antibacterial smackdown over the past few decades, probiotics have emerged as a way to restore the good bacteria our bodies need to stay healthy. Now we’ve begun to realize that probiotics promote not just internal health, but external health as well.

Bacteria For Your Skin

Our skin is the largest organ in the body, with more than a trillion native bacteria living within its microbiome. Most of us cringe at the thought of bugs, even microscopic ones, but the truth is, good bacteria such as Lactobacillus plantarum and Bifidobacterium longum are our first line of defense against infections, inflammation, and environmental damage. They also contribute to healthy, glowing skin. When we constantly use harsh skin cleansers, we destroy our body’s good bacteria, which can contribute to acne, eczema, and other skin conditions. But probiotic-infused skin-care products can improve complexions, balance pH levels, and ward off premature aging.

How Probiotics Work For Your Skin

“When you apply probiotics topically, they act as a physical shield like a barrier, blocking harmful microbes from causing inflammation or infection,” explains Whitney Bowe, MD, an expert in skin rejuvenation. These bacterial-boosting skin care products contain live cultures that fortify our microbiomes and revitalize skin by fighting “bad bacteria” with “good bacteria.”

These natural bacteria “help promote healthy skin function,” adds dermatologist Rhonda Klein. “Skin-care products that contain (them) are thought to reset the microbiome that has been altered by our obsession with cleanliness.”

Probiotic Skin Care Products

Probiotic-infused facial and body products for oily, normal, or severely dry skin come in everything from creams, oils, and serums to masks and mists. Probiotic skin care treatments may be especially useful for people with chronic inflammation, such as acne, rosacea, and eczema.

It’s time to get rid of the dust and cobwebs that are accumulating.

Choosing Cleaning Equipment

Pick equipment you will enjoy using; it helps ensure that you keep a cleaner home!

Battery-Powered Mops

First things first. Break out the mop. Weekly mopping is a great way to reduce dust, pet dander, and allergens associated with spring.

A lightweight, battery-charged spin model is a great choice for people with wrist and hand issues caused by painful arthritis.

Some mops come with cleaning pads that can be laundered, which is a greener alternative to the disposable cleaning pads on some models.

Choosing Cleaning Solutions

While we all want to make our homes sparkle, keep in mind that some of the products we use may be harmful to our health and the environment.

Americans use up to 25 gallons of household cleaners every year, which is pretty scary, considering more than 150 chemical cleaners found in the average home are linked to birth defects, cancer, and even psychological problems, according to the U.S. Consumer Product Safety Commission.

The good news is it’s easy to avoid these products by choosing safe, natural cleaning products and making your own from scratch. Reduce your family’s exposure to toxic substances by making the switch.

Just be sure not to dump your chemical cleaners down the drain; instead, take them to a hazardous waste recycling or treatment center. This will keep your family—and the earth—healthy and happy.

Toxins in The Home

It’s no secret that the few-foot area under the sink is one of the most toxic places in the house. In addition to other health problems, a number of household products can trigger:

• allergic reactions
• chemical sensitivities
• asthma attacks
• birth defects

While most of us don’t like to think of our homes as being hazardous to our health, a recent Environmental Protection Agency (EPA) study finds the air in the average U.S. home to be approximately 70 times more contaminated than the air just outside its walls.

Since we inhale about a pint of atmosphere with every breath, the time has definitely come to clean up our act.

Environmental Hazards

In addition to impacting health, toxic cleaners have an equally negative impact on the environment.

Aside from the fact that many cleaners are packaged in non-recyclable bottles, the chemicals left in these bottles eventually seep into the soil, contaminating groundwater and surface water leading to lakes and streams.

A recent Geological Survey study of contaminants in U.S. stream water found that 69 percent of streams sampled contained toxic detergent byproducts, and 66 percent contained disinfectants.

Eco-Friendly Cleaning Products

Clean up your cleaning regimen by becoming a label reader.

If you see a skull and crossbones or the warning “harmful or fatal if inhaled or swallowed,” look for an eco-friendly alternative. Many natural products stores offer nontoxic drain cleaners, laundry detergent, dish soap, and more.

Make Your Own Cleaning Products

You can also create your own safe, effective cleaners using a few basic ingredients.

• Baking Soda

  Baking soda can neutralize acid, deodorize, and scrub surfaces without scratching.

• Borax

  Borax is a naturally occurring, water-soluble mineral that can deodorize, inhibit the growth of mold and mildew, boost the cleaning power of soap, and remove stains. It can even be used to control household pests.

• Mineral Oil

  Mineral oil makes a gentle base for furniture polish.

• Castile Soap

  Castile soap substitutes as dishwashing liquid.

• Vinegar

  Vinegar dissolves mineral deposits, grease, and mildew, and it can be mixed with water to clean windows without streaking.

• Essential Oils

  Since many essential oils have antibacterial, anti-fungal, antiviral, and antibiotic properties, they can add a powerful punch to homemade cleaning solutions and eliminate the need for harsh, toxic disinfectant cleaners and detergents.

  • Furniture Polish

    According to Karyn Siegel-Maier, author of The Naturally Clean Home ($12.95, Storey, 2021), a few drops of lavender oil mixed with a quarter-cup of linseed oil make an effective furniture polish.

  • Bathroom Disinfectant

    Add a few drops each of pine and cedar essential oils to two cups of water and two teaspoons of borax, and combine in a spray bottle to disinfect your bathroom.

In gardening and farming circles, we often hear the term “sustainability” applied to agricultural goals.

What is Sustainable Agriculture?

According to the Union of Concerned Scientists, sustainability involves

• Building and maintaining healthy soil
• Managing water wisely
• Minimizing air, water, and climate pollution
• Promoting biodiversity

Working with natural ecosystems rather than trying to tame them, permaculture is one aspect of sustainability.

What is Permaculture?

“Permaculture principles focus on thoughtful designs for small-scale intensive systems which are labor efficient and which use biological resources instead of fossil fuels,” said Bill Mollison, one of the founders of the permaculture movement in the 1970s.

Even a backyard gardener can make a difference by incorporating permaculture techniques.

What are the Benefits of Permaculture?

• For the Environment

  Environmental benefits include:

  • water conservation
  • promoting biodiversity
  • avoiding the use of fossil fuel–driven machines
  • eliminating pollution caused by chemicals:
    • pesticides
    • herbicides
    • fertilizers

• For the Gardener

  Although it takes a while to plan and set up a permaculture system in your garden—think of it as your initial investment—you’ll find that over time, you’ll need to work less to maintain it.

  Allowing mulch and compost—along with undisturbed insects underground—to improve the soil means you won’t have to till it every year.

How to Set Up a Permaculture System

• Composting

  An important first step is to get composting. Whether you use a bin or a small, fenced area, put the products of your yard cleanup to work right away. Add kitchen scraps and turn the pile often.

• Water Conservation

  Conserve water by taking advantage of rain. Buying a rain barrel or two is a good permaculture investment; when you hear it raining, you’ll feel good to know you’re collecting the water that’s running from your roof gutters.

• Companion Planting

  Instead of keeping each type of plant separate from others, take a hint from our Native American forebears, who grew corn, squash, and beans together. This method is sometimes called companion planting. Mixing it up is good for the soil and for beneficial insects. 

  “The more diverse your backyard is in terms of plant, insect and animal life,” according to GroCycle.com, “the more resilient it will be.” 

• Create a Biodegradable Raised Bed

  Put logs, limbs, and smaller branches to work as you’re starting out by creating a raised bed on top of a large pile of wood. As the wood breaks down under the soil, it retains water, cutting down on your irrigation needs. Called hugelkultur in German, this method is good for the soil and does not need to be done every year.