Ten Easy Ways to Prevent Type 2 Diabetes


Did you know that more than one-third of adults have a disorder that multiplies their risk for type 2 diabetes and heart disease? According to the CDC, even though prediabetes can be tested and indicated through a simple blood test, most people with this remarkably common blood sugar irregularity are unaware of their risk and position. The leading cause of about 70% of heart attacks and almost all cases of type 2 diabetes is known as a disorder called insulin resistance(IR). Thank goodness, Dr. Bob discovered these three easy ways to prevent diabetes, which will show some easy steps to avoid the risk of insulin resistance or even help to regress it, if you are already prediabetic.

  1. Be aware of your risk. It is quick and easy to get tested for diabetes, prediabetes, or insulin resistance and is usually covered in your health plan. It is recommended by the American Diabetes Association(ADA) that you get tested if you are 40 years or older or if you have a history with obesity or a history of diabetes in your family. The most accurate test, according to the ADA, is the oral glucose tolerance test (OGTT), this is a two-hour test in which you would consume a sugary liquid after fasting the night before. Then blood would be taken each hour to measure your glucose levels. There has been research proving that other screenings that do not require you to fast are much less accurate, for instance, the A1c tests. In 2011, a study had discovered that out of about 550 patients, there were over 60% missed diagnoses of IR or prediabetes when using the A1c test. More than 25% of the patients were diagnosed as prediabetic when the highly accurate OGTT proved them to have regular blood sugar.
  2. Shed some weight. Out of 90% of people diagnosed with diabetes are overweight, but with every 2.2 lbs lost, you can reduce the risk by 16%. There have been a few extensive studies that if you cut about 5% to 7% of your body weight as a prediabetic, diet and exercise will help reduce your risk for development by 70%.
  3. Adhere to a plant-based diet. If you increase your intake on legumes, fruit, vegetables, nuts, and seeds and decrease your intake of animal products, you can substantially reduce the risk of diabetes. Dr. Bob recommends following a diet based explicitly on your DNA; for example, if someone has a particular haptoglobin genotype, he would support a gluten-free diet.
  4. Get active. The most common and effective way to reduce your risk of diabetes is by committing yourself to perform thirty minutes of moderate to intense exercise. Not only will it help prevent diabetes, but, according to a recent study, engaging in exercise regularly can help regress or counter more than 40 different diseases like coronary artery disease even with people who carry high-risk genes such as 9P21-the heart attack gene. Check with your medical provider before starting a new fitness routine to make sure it will benefit you!
  5. Watch what you sip. Drinking just one or two sugary beverages like soda or fruit drinks can increase your risk for cardiovascular episodes or mortality due to cardiovascular disease by 35% and your risk for diabetes by 26%, according to a study at Harvard. These sweet drinks are at the top of the list for added sugars in an average American diet. So instead of picking up that can of soda, grab a water, and add some fresh fruit or pick up some sparkling water to try from your local supermarket.
  6. Ditch the use of nicotine and exposure to it. According to the CDC, if you smoke, you are increasing your risk of developing diabetes by almost 50 percent, which offers tips that have helped more than five million smokers kick the habit. Not only will ditching the nicotine and your exposure to it help reduce the risk for diabetes but also heart disease, which is the number one cause of death in America and other potentially deadly diseases.
  7. Keep an eye on your blood pressure. After a seven-year study consisting of over four million healthy people with an average age of 46, evidence showed that those with high blood pressure were 77% more likely to get diabetes later in their life. About half of American adults meet the guidelines for high blood pressure, and many of these adults go undiagnosed. High blood pressure is easily treated and can even be prevented with some simple lifestyle and dietary changes and, in most cases, medications.
  8. Take care of your mouth. About half of adults, 30 years and older have gum disease. Periodontal disease (PD) is a stubborn oral infection that can even lead to the loss of teeth. The high blood sugar level in both people with and without diabetes has been seen in patients with PD and has been linked to a higher risk of developing type two diabetes.
  9. Relieve your stress. If you experience moderate-to-high levels of stress, your risk doubles for type 2 diabetes three years later, according to a 2017 study of 12,844 middle-aged women. Chronic tension within the body from stress was found by researchers to increase the stages of inflammatory compounds and even hinder your ability to metabolize glucose. One of the number one ways to decrease tension is to practice meditation and mindfulness.
  10. Get a good night’s sleep. There have been many studies showing that it is vital to get at least 7-8 hours of sleep to tremendously decrease your risk of type 2 diabetes. There has been evidence that if you sleep for less than 5 hours or more than 9 hours, you are increasing your risk for type 2 diabetes by more than 50%. When you continuously miss out on your sleep, you may find that your production on insulin decreases, which regulates your blood sugar, and drastically increases your risk for cardiovascular disease, obesity, depression, and many other similar chronic disorders.

The Truth About Heart Attacks


Many believe due to their young age, they may not be at risk for a heart attack, but a new cautionary tale published in The New York Times may change many minds. The article’s author, Trymaine Lee, was physically fit and healthy at the age of 38 when we suffered a close to death experience — a “widowmaker” heart attack. ‘You hit the lottery,’ one of the cardiologists who saved my life told me,” wrote Lee, a nonsmoker with no family history of heart disease or early death now suffered one of the worst heart attacks. “The worst kind of lottery.”

Not only is it possible, but the article also showed evidence that younger people have had an increased heart attack rate. Over the 28,000 people hospitalized for heart attacks between the years of 1995 to 2014, 30% were adults between the ages of 35 and 54, which showed a 5% increase over that time in the number of cases of younger adults suffering from a heart attack. Here are some common myths about heart attacks and different ways to protect your body’s most vital organ.

Myth: If you have normal cholesterol levels, then you are not at risk for heart attack.

Truth: A national study of 136,905 people hospitalized for a heart attack found that about 50% of the participants had “optimal” levels of cholesterol, and most people had levels that fell within recommended values. The screening most people receive consists of a blood test called a “lipid profile” or “coronary risk panel,” which checks the total cholesterol levels, LDL, or bad cholesterol, levels, HDL, or good cholesterol, levels, and triglycerides.

Elevated levels of blood fat, called lipoproteins of Lp(a), cause a triple heart attack risk. High Lp(a) was the cause of Bob Harper, a fitness guru, “widowmaker” heart attack at the age of 52. This disorder was not confronted when he received his lipid panel/coronary risk panel since it does not measure the levels of LP(a) in your bloodstream. For only 20$, Harper was able to crack the mystery as to why he suffered from this deadly heart attack. This makes many wonder whether this was the cause of Lee’s young aged heart attack.

Myth: If there are any issues with your heart, it will be discovered during your annual physical.

Truth: Lee made it clear in his article that his physician never even mentioned cardiovascular disease during any of his annual appointments, so he didn’t care to worry about it. According to a recent study of 3,501 young heart attack survivors ages 18 to 55, all of the heart attack survivors had at least one significant risk factor, and more than half had more than two risk factors. The biggest issue is only half of the patients were aware they were at risk. Even less than half stated their physician had never mentioned their risk or discussed risk modifications, like quitting smoking or eating more plant-based foods, that could have prevented the heart attack!

Although Lee never mentions what techniques his physician used to evaluate his cardiovascular complications, most physicians usually use “risk calculators” to determine how likely their patients are to develop cardiovascular disease. Lately, there have been several studies that prove that these “risk calculators” are incredibly unreliable. For example, a 2015 study of more than 5,000 adults published in Journal of the American College of Cardiology found that almost all first cardiac episodes don’t occur in patients considered “high risk” based on the risk calculator. Lee is another example of this since he stated that he had no family history of heart problems, high cholesterol, high blood pressure, or diabetes.

Unlike standard care, the Dr.Bob does not rely solely on risk factor analysis. Dr. Bob recommends testing patients for many of the most common red flags for heart disease or possible cardiac episodes like a heart attack. He also supports the use of advanced lab/imaging tests to check for the hidden signs of arterial disease and other disorders that may cause no symptoms until it’s too late.

Myth: Root canals are one of the leading causes of heart attacks.

Truth: Did you know that there is currently a video on Netflix stating this very myth, that root canals are the leading cause of heart attack? Though this video claims these things, it is all false! Not only did they state it was the leading cause, but also claims physicians advocate for the removal of any root canal treated teeth. Now we are not saying that Oral care and wellness are not crucial because it is. Your dentist may become your lifesaver since oral health plays an essential role in stroke and heart attack prevention.

In a recent study, there is proof that oral bacteria from gum disease is a major contributing factor in heart disease, but it may be treatable. Every dentist visit, have your dentist check for any signs of gum disease and discuss ways to prevent gum disease and improve your oral health. Gum disease affects about 50% of adults over the age of thirty. There are quite a few ways to test for oral pathogens or high-risk bacteria through DNA analysis. It is recommended to use OralDNA, OraVital, or Hain Diagnostics. It is also advised that any teeth that have experienced a root canal get checked using 3D imaging to make sure there are no infections that are not diagnosed or treated.

Myth: If you have a family history of heart disease, then there are no ways to prevent you from getting it.

Truth: Well, more than half of Americans carry genes that increase their risk for cardiac episodes. For example, 9P21, this gene represents heart attacks. It is recommended to use genetic testing to learn your genetic risk for cardiac events as well as a personalized plan to follow to help prevent and stabilize the gene. An example of a customized plan would be a dietary plan based on your DNA. There has even been research showing evidence that simple genetic testing and prevention plans based on your DNA can help with arterial difficulties like blockage, which can lead to a heart attack.

Overall, if you live a lifestyle that will keep you at optimal health, it can drastically reduce your risk for cardiac episodes even if you have the high-risk genes. In a study consisting of more than 500,000 people with genetic risk, those who got the most amount of exercise, whether it was a full aerobic workout or biking their risk for heart disease dropped by nearly 50%! There was also evidence that physical inactivity is responsible for prematurely killing 5.3 million people every year. It is advised to discuss ways to prevent heart disease and cardiac episodes with your physician, especially if you carry any high-risk genes.

How to Build a Healthy Heart Right in Your Kitchen


Herbs and spices have been used in making delicious meals and in medicine for over a thousand years. There has been remarkable evidence that these tasty flavors benefit our health, especially helping to boost the health of our cardiovascular system. There have been two extensive studies directly linking spicy diets to a longer life and lower risks of cardiovascular-related deaths.

Have you ever heard of chronic inflammation? It’s a painful disorder that is the leading cause of arterial disease advancement and plaque ruptures that could lead to cardiac episodes. Chronic inflammation is reduced once certain herbs and spices are introduced into the diet. There has also been evidence that specific condiments can also help reduce cardiovascular risks once worked into your hearty diet. Below are some of the essential spices that will help you with your heart-healthy diet.

Cinnamon: Decreases cholesterol levels and blood sugar levels
Working this warm spice into your diet daily will not only help the good cholesterol (HDL) in your body but will also significantly reduce blood sugar, triglycerides and bad cholesterol (LDL) found in a recent analysis that pooled the results of 10 randomized studies of 543 patients with type 2 diabetes. A few earlier studies even showed that cinnamon also improved insulin receptiveness in people who did not have diabetes. Insulin resistance is the core cause of about 70% Of heart attacks, so cinnamon is a crucial ingredient for managing this.
Based on these findings, Dr. Angela recommends that people with diabetes or insulin resistance should consume about half of a teaspoon of cinnamon per day, which is even available currently capsule form. Before you start taking any dietary supplements, make sure it is appropriate for you by discussing it with your physician.

Chili peppers: Longer life and decrease risk of heart attack or stroke
Longevity is something that everyone wants, and chili peppers may hold the key. In a 19-year study of 16,171 American men, those who ate hot red chili peppers had a 13% lower rate of death, even when demographics, lifestyle, and clinical factors were accounted for. Death rates from cardiovascular disease or cardiac episodes were specifically low in the hot pepper sector, according to study co-author Dr. Benjamin Litternberg. Dr. Litternberg discusses another compound found in chili by the name of capsaicin, which has many proven anti-inflammatory effects. Peppers can even be used to help with arthritis and other painful inflammatory diseases.
An earlier study of nearly 500,000 Chinese people over seven years also reported lower death rates, particularly from cardiovascular disease and different cancers, for those eating hot foods, including chili peppers, frequently. Further research is still being conducted to confirm that spicy foods are the reason that the mortality rates are decreased among those who eat spicy foods.

Turmeric: Natural anti-inflammatory, antidepressant and gum disease fighter
Have you heard of the “golden spice of life”? That is what researchers call curcumin, an antioxidant compound found in the yellow Indian spice turmeric. In a recent clinical trial, curcumin supplements were found to be as effective as Prozac, a prescription drug for elevating the mood in people with major depression, a disorder linked to inflammation of the brain, and a variety of cardiovascular issues.
Curcumin is so potent that it has even been used in the fight against gum disease, which affects about 50% of the US population over 30 years old. A recent clinical trial showed that a 1% solution of curcumin was capable of killing oral bacteria just as well as a standard dental rinse(0.2% chlorhexidine gluconate) for people with gum disease. Gum disease also showed to be a significant contributor to arterial disease.

Garlic: Decreases blood pressure and increases heart health
For over 2,000 years, doctors have recommended garlic to boost heart health, and recent studies have proven that this is accurate. There have been firm evidence that eating at least half of a clove of garlic per day can lower total cholesterol levels up to 9%. According to a recent paper in Current Cardiology Reviews, taking an aged garlic extract can also reduce systolic blood pressure by about 6%.

Garlic – an essential ingredient found in many dishes from the Mediterranean- takes a stand against heart disease as there has been tremendous evidence on improving arterial health. The paper also reported that ginger, black pepper, and coriander also have significant benefits for the cardiovascular system as well as delicious taste to spice up any dish. Overall it is seen that adding some spice to your life can improve your heart’s health and reduce inflammation and risk for cardiovascular disease.

The Unfamiliar Truths About Heart Disease and Women

Heart Disease and Women

Doctors are unprepared, and women can’t believe it!

Did you know heart disease kills more women than any other disease in the world! According to a shocking survey published in Journal of the American College of Cardiology, you are more familiar with this topic than 45% of women and even some cardiologists. The craziest part? Only 39% of the surveyed doctors thought that heart disease should be a top health concern in women. Most doctors claimed they felt unprepared and were not trained to test women for cardiovascular disease. However, if you catch early signs of any cardiovascular disorder and with great care, you can protect yourself from experiencing cardiovascular episodes, such as a heart attack. Yet with early detection and optimal care, cardiovascular (CV) events are preventable. Dr.Angela can provide you guidance in preventing, stopping, and even overturning heart disease. These are the unfamiliar truths about heart disease and what women need to know to care for their hearts properly.

True: Heart disease strikes more women than men.

Most people believe that heart disease is mostly an issue for men, but they are incorrect. Cardiovascular disease takes the lives of about 400,000 women in America every single year. Did you know that’s ten times the amount of deaths that breast cancer causes? Many women and doctors are unaware of these facts and are unaware of the high risk of heart disease in women, which results in a lack of cardiovascular specific therapy. Although the mortality rate continues to decrease in America, there is more of a decrease in men than women and an increase in the number of cases in women under the age of fifty-five.

Dr.Angela’s takeaway: Every single woman is at risk for heart disease. Heart disease usually shows no symptoms until it triggers a cardiac episode, which could cost your life.

Truth: More than half of the women surveyed never received a heart health assessment.

Most women believe that signs of cardiovascular disease would show in an annual physical or check-up, but they are wrong! Even though most of the people surveyed had either recently had or routinely has a wellness exam, but only approximately forty percent received an assessment on their heart. Even more shocking, only 71% of the females tested have never been asked or checked for cardiovascular disease. Most women rely on their doctors to inform them about proper times to get tested. The study also mentioned that minimal primary care providers followed the female-specific guidelines for heart disease evaluations in females. Risk calculators commonly used by doctors, mainly show evidence of studies done on men and not women.

Dr.Angela’s takeaway: There has been so much evidence that risk calculators do not work, but yet most doctors use them. It is essential to get checked and make sure you carefully watch risk factors involved in heart disease.

True: Most women who are at risk have not been told by their doctor.

Over 70 percent of the women surveyed had one or more heart disease risk factors like high cholesterol or blood pressure or smoke. However, only 16 percent were told by their doctor. Many women believe they should do more to keep their hearts young and healthy, but yet the survey found over 60 percent of women put off going to their doctors.

Dr. Angela’s takeaway: Never delay being screened for CVD. Even if you have no apparent signs of risk, plaque buildup in the arteries is common also. Be sure you are taking care of your heart and are aware of ALL risk factors involved in cardiovascular disease.