<ul class="summary-list"><li><keyword id="84013" type="PERSON" weightage="60" keywordseo="vitamin-E">Vitamin E</keyword> is good for boosting your immune system and improving your cardiovascular <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> as well as contributing to overall health. </li><li>Vitamin E is also good for Alzheimer's patients as it may slow the progression of the disease thanks to its ability to reduce cell damage from free radicals.</li><li>Vitamin E may prevent macular dysfunction, an eye disease that results in vision loss.</li><li>This article was <strong><a href="https://www.insider.com/insider-medical-review-board" target="_blank" rel="noopener">medically reviewed</a></strong> by <a href="https://www.samanthacassetty.com/" target="_blank" rel="noopener">Samantha Cassetty</a>, MS, RD, <keyword id="52652" type="ORGANIZATION" weightage="60" keywordseo="nutrition">nutrition</keyword> and wellness expert with a private practice based in New York City.</li></ul><p>Vitamin E is a fat-soluble mineral and <a href="https://www.insider.com/what-are-antioxidants-good-for" target="_blank" rel="noopener">antioxidant</a> found in fruits and vegetables. It has a range of benefits from boosting the immune system to lowering your risk of developing select kinds of <a href="https://www.insider.com/what-is-heart-disease" target="_blank" rel="noopener">heart disease</a>. </p><p>Here are seven science-backed benefits of vitamin E and tips to ensure you're hitting your daily dose. </p><h2>1. Vitamin E may slow the aging process of cells</h2><p>Vitamin E is an <a href="https://www.insider.com/what-are-antioxidants-good-for" target="_blank" rel="noopener">antioxidant</a>, meaning it <a href="https://pubs.acs.org/doi/abs/10.1021/acs.chemrestox.6b00359" target="_blank" rel="noopener">prevents free radicals from damaging cells</a>. Free radicals are highly reactive molecules produced by chemical reactions in the body. They can also come from outside sources like cigarette smoke and air pollution. When free radicals damage cells, conditions like dementia and Alzheimer's disease may develop.</p><p>Free radicals reduce a cell's lifespan through a process called <a href="https://journals.lww.com/nutritiontodayonline/fulltext/2006/11000/the_state_of_antioxidant_affairs.3.aspx?casa_token=nt5pT4QkbLYAAAAA:xNjHOVGvwU_SkSha04JJgvXqT0lsYPUItmj6lsvrM2xJtHAiDKFGKjfNstnfgTDfHPUKyBhFm-IJ6sbOpQRK0qUE" target="_blank" rel="noopener">oxidative stress</a>. The process of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927356/#:~:text=Oxidative%20stress%20and%20theory%20of%20aging,-Aging%20is%20the&amp;text=18%20The%20exact%20mechanism%20of,damages%20that%20occur%20during%20replication.ion." target="_blank" rel="noopener">oxidative stress as it relates to aging</a> is not clear. However, scientists do know that free radicals bind to cells in a way that causes damage to the protein and DNA inside. As an antioxidant, vitamin E <a href="https://pubs.acs.org/doi/full/10.1021/ar030069m" target="_blank" rel="noopener">neutralizes this threat.</a> </p><p>A <a href="https://academic.oup.com/biomedgerontology/article-abstract/74/6/770/5079877" target="_blank" rel="noopener">2018 paper</a> in The Journals of Gerontology: Series A found that among 1,002 patients with clinically confirmed cardiovascular disease, low vitamin E consumption was linked to increased cellular aging. </p><h2>2. Vitamin E can help those with  macular dysfunction</h2><p><a href="https://www.aao.org/eye-health/diseases/amd-macular-degeneration" target="_blank" rel="noopener">Macular dysfunction</a> is a genetic eye disease, and in severe cases, it can result in vision loss. The condition occurs when the macula region — an oval-shaped area at the center of your eye — is damaged by free radicals. </p><p><a href="https://clinicaltrials.gov/ct2/show/NCT00000145?term=Age-Related+Eye+Disease+Studies&amp;draw=2&amp;rank=5p;rank=5" target="_blank" rel="noopener">Two clinical trials in 2006 with about 4800 participants found</a> that vitamin E in combination with other nutrients could reduce the risk of vision loss by 19%. They also found that the vitamin E combo slowed the progression of macular dysfunction. </p><p>The study compared different supplements and how they affected the progression of macular dysfunction. The researchers found that a supplement containing 400 IU of vitamin E — along with other <keyword id="20918" type="PERSON" weightage="60" keywordseo="vitamins">vitamins</keyword> like zinc oxide, copper, vitamin C, and beta-carotene — reduced the possibility of a mild case of macular dysfunction developing into a severe case. Supplementation with only copper and zinc or antioxidants were not as effective.</p><p>It's important to note that vitamin E is <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000253.pub4/abstract" target="_blank" rel="noopener">best suited to prevent progression of the disease</a> in those who already have it.  It is not as effective at preventing age-related macular dysfunction in people who do not show symptoms of the disorder. </p><h2>3. Vitamin E boosts immune system response </h2><p>Vitamin E appears to boost levels of a type of immune cell called T lymphocytes or T cells, says <a href="https://www.personanutrition.com/medical-advisory-board/elizabeth-somer-rd-ma.cfm" target="_blank" rel="noopener">Elizabeth Somer, MA, RD</a>, a registered dietitian and medical advisory board member for <a href="https://www.personanutrition.com/about-us.cfm" target="_blank" rel="noopener">Persona</a>. </p><p><a href="https://www.britannica.com/science/T-cell" target="_blank" rel="noopener">T cells</a> are white blood cells that play a role in the immune system. There are two types of T cells: regulatory and cytotoxic. Regulatory T cells manage immune reactions to foreign <a href="https://www.immunology.org/public-information/bitesized-immunology/cells/regulatory-t-cells-tregs#:~:text=As%20the%20name%20suggests%20regulatory,and%20help%20prevent%20autoimmune%20disease." target="_blank" rel="noopener">particles and prevent autoimmune conditions</a> like <a href="https://www.insider.com/do-i-have-ibd" target="_blank" rel="noopener">inflammatory bowel disease</a> and <a href="https://www.insider.com/what-causes-type-1-diabetes" target="_blank" rel="noopener">type 1 diabetes</a>. Meanwhile, cytotoxic cells attach to cells infected by bacteria and viruses and kill the cells. </p><p>"Vitamin E helps maintain the strength and vitality of T cell membranes, helps these cells multiply correctly, and communicate to other immune processes. T cells decrease with age, so maintaining optimal intake of this vitamin is important in maintaining a well-functioning immune system," Somer says. </p><p>A <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7011499/" target="_blank" rel="noopener">2018 paper</a> published in IUBMB Life found that vitamin E deficiency hindered immune response by altering the functions of T cells and antibody production. But, it also found that with vitamin E supplementation, these effects can be reversed.</p><p>Most research conducted on vitamin E's role in immune response has focused primarily on T cells. However, scientists believe vitamin E may regulate other types of immune cells too. </p><p>For more information, learn about <a href="https://www.insider.com/how-to-boost-immune-system" target="_blank" rel="noopener">how to boost your immune system</a>. </p><h2>4. Vitamin E  may slow memory loss in individuals with Alzheimer's disease</h2><p>Because the brain uses a lot of oxygen, it is highly susceptible to oxidative stress, says <a href="https://web.musc.edu/resources/health-and-wellness/ohp" target="_blank" rel="noopener">Debbie Petitpain</a>, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Since vitamin E can prevent cellular damage caused by oxygen, it may help prevent cognitive decline </p><p>A <a href="https://jamanetwork.com/journals/jama/fullarticle/1810379">2014 study</a> published in JAMA with just over 560 Alzheimer's patients found that having 2000 IU per day of alpha-tocopherol — a form of vitamin E — reduced functional decline. The study tested cognitive function with daily activity assessment. It's important to note that all participants had only mild cases of Alzheimer's. </p><h2>5. Vitamin E may improve blood vessel health</h2><p>Vitamin E plays a vital role in the <a href="https://medlineplus.gov/ency/article/002406.htm" target="_blank" rel="noopener">production of  red blood cells</a> by protecting them from oxidative damage. Alongside vitamin K, it also <a href="https://ods.od.nih.gov/factsheets/VitaminE-Consumer/" target="_blank" rel="noopener">helps expand blood vessels</a>, which reduces the possibility of blood clots. </p><p>A <a href="https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.107.716407" target="_blank" rel="noopener">2007 paper</a> published in Circulation found that in 213 patients who took 600 IU vitamin E daily, their risk of developing venous thromboembolism, a condition where a blood clot in the extremities travels to the lung, lowered by 21%. </p><p>While blood clotting is important because it slows bleeding after a cut or injury, <a href="https://www.yalemedicine.org/conditions/blood-clots-in-veins-heart-and-lungs/" target="_blank" rel="noopener">it can be problematic</a> when clots form in your blood vessels and then spread to the lungs or heart. This can lead to severe chest pain, coughing, and difficulty breathing.</p><p>A <a href="https://www.sciencedirect.com/science/article/abs/pii/S0955286312001283?via%3Dihub" target="_blank" rel="noopener">2013 paper</a> in the Journal of Nutritional Biochemistry assessed 15 healthy men and found that vitamin E protects against the development of impaired lining of blood vessels caused by hyperglycemia after eating. Vitamin E was effective in offsetting any spikes in blood pressure after eating, thus improving blood vessel health. </p><p><a href="https://news.osu.edu/quit-smoking-vitamin-e-may-give-extra-boost-to-heart-health/" target="_blank" rel="noopener">Another study</a> conducted in 2013 assessed 30 smokers after they stopped smoking and began taking 500 mg of vitamin E daily. It found that vitamin E supplementation along with quitting nicotine, resulted in about a 19% reduction in cardiovascular disease risk. Those who took vitamin E supplementation saw reduced levels of inflammation and better vascular function compared to those who received a placebo.</p><h2>6. Vitamin E may reduce premenstrual symptoms (PMS) </h2><p>Vitamin E may even help reduce premenstrual symptoms (PMS) like anxiety, depression, cramping, and even cravings. A <a href="http://www.ijnmrjournal.net/article.asp?issn=1735-9066;year=2016;volume=21;issue=2;spage=159;epage=164;aulast=Dadkhah" target="_blank" rel="noopener">2016 study published in the Iranian Journal of Nursing and Midwifery</a> involving 86 women found that vitamin E supplementation reduced premenstrual symptoms like anxiety and depression more than the placebo group or those taking vitamin D. </p><p>Meanwhile,  a 2019 study with 210 female participants published in Obstetrics and Gynecology Science indicated that consuming vitamin E two days before menstruation through three days following may help <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6856484/" target="_blank" rel="noopener">alleviate menstrual cramps</a>.</p><p>Vitamin E can even help with premenstrual cravings. A 2013 study published in the Journal of the American College of Nutrition found that 75 women who consume between <a href="https://www.tandfonline.com/doi/abs/10.1080/07315724.1983.10719916" target="_blank" rel="noopener">150 to 300 IU of vitamin E a day</a> experienced fewer cravings than normal during their period. </p><h2> 7. <strong>Vitamin E may prevent sunburn and UV damage</strong></h2><p>While Vitamin E cannot prevent <a href="https://www.insider.com/how-to-treat-sunburn" target="_blank" rel="noopener">sunburn</a> on its own, it can be used alongside sunscreen for extra UV protection. </p><p>"For protection against photoaging of the skin and sunburns due to sun exposure, it is recommended to use sunscreen daily," says <a href="https://www.henryford.com/hcp/med-ed/residencies-fellowships/hfh/derm/residents" target="_blank" rel="noopener">Olabola Awosika, MD, MS</a>, a dermatologist at Henry Ford Hospital in Detroit. "Vitamin E can be used in conjunction with sunscreen to provide further benefit against oxidative damage from UV rays.<em>" </em></p><p>While multiple studies conducted in animals from the early 2000s found that topical use of vitamin E provided an <a href="https://pubmed.ncbi.nlm.nih.gov/12789176/" target="_blank" rel="noopener">increased protection against skin cancer</a> and reduced skin problems like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/#ref6" target="_blank" rel="noopener">hyperpigmentation and inflammation</a>, evidence <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4976416/#ref6" target="_blank" rel="noopener">remains unclear</a> in humans. </p><p>However, a <a href="https://www.jidsponline.org/article/S1087-0024(15)30512-8/fulltext" target="_blank" rel="noopener">2009 paper</a> published in the Journal of Investigative Dermatology suggests that combining vitamin C and E with sunscreen may prevent ultraviolet-related damage in comparison to using sunscreen alone.</p><h2>How to get enough vitamin E</h2><p>According to the <a href="https://ods.od.nih.gov/factsheets/VitaminE-Consumer/" target="_blank" rel="noopener">National Institutes of Health Office of Dietary Supplements</a>, your daily recommendation of vitamin E varies according to age.</p><div type="image" title="Vitamin E charts 03" height="4774" width="5001" msid="77555647" hostid="261"></div><p>To ensure you're hitting daily recommendations, look for foods high in vitamin E. Some examples include: </p><div type="image" title="Vitamin Echarts 04" height="3718" width="5001" msid="77555651" hostid="261"></div><h3>Vitamin E supplements </h3><p>While research shows <a href="https://www.ncbi.nlm.nih.gov/books/NBK519051/" target="_blank" rel="noopener">vitamin E deficiency is uncommon</a>, those struggling to meet daily recommendations should consider taking a supplement. A deficiency in vitamin E usually signals a more severe health problem, like <a href="https://www.winchesterhospital.org/health-library/article?id=14070" target="_blank" rel="noopener">cystic fibrosis or liver disease, so talk to your doctor before starting a supplement. </a></p><p>To avoid vitamin E toxicity, you should not consume more than <a href="https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/" target="_blank" rel="noopener">1,000 milligrams per day</a>. Although rare, <a href="https://www.mayoclinic.org/drugs-supplements-vitamin-e/art-20364144" target="_blank" rel="noopener">vitamin E toxicity</a> can cause symptoms like nausea and fatigue. In more severe cases, it can lead to death. </p><p>"Vitamin E is very safe in a wide range of supplemental doses. The only somewhat common side effect of excess supplemental intakes is bleeding, but that happens at doses above 1,000 mg a day," says Somer.  </p><p>When taken as a supplement, vitamin E increases the risk of bleeding because it reduces blood's ability to clot. Due to this bleeding risk, Somer suggests that those taking high doses of vitamin E discontinue use two weeks before surgery or extensive dental work.</p><h2>Related articles from <a href="https://www.insider.com/health-reference" target="_blank" rel="noopener">Health Reference</a>:</h2><ul><li><strong><a href="https://www.insider.com/vitamin-b12-benefits" target="_blank" rel="noopener">5 science-backed benefits of vitamin B12 and how to get enough of it</a></strong></li><li><strong><a href="https://www.insider.com/benefits-of-lemon-water" target="_blank" rel="noopener">4 health benefits of lemon water and how much you should drink each day </a></strong></li><li><strong><a href="https://www.insider.com/vitamin-d-benefits" target="_blank" rel="noopener">The science-backed benefits of vitamin D and how to get enough of it</a></strong></li></ul>

7 science-backed benefits of vitamin E and how to get enough of it

<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"></div><p></p></div></div>Regularly scrolling through Facebook or typing away on your laptop into the wee hours of the night might be bad for your health - even if you sleep in to make up for it.</p><p>A new <a href="study">study</a> suggests that the health effects of sleep aren't just about how <em>much</em> of it we get but also about <em>when</em> we get it. And a more evening-driven schedule, the researchers found, could be less healthy than a morning one.</p><p>The study found that people who identified themselves as "evening types" were significantly more likely to have conditions linked with high blood sugar (which can be linked with a variety of other health problems) than those who identified as "morning types."</p><p>It's important to keep in mind, however, that while the study found links between later sleep schedules and certain health outcomes, it did not find that later schedules <em style="line-height: 1.5em;">caused</em> these health comes.</p><p>The male night owls in the study were more likely to have diabetes, while the women who stayed up late were more likely to have high blood sugar levels, excess body fat around the waist, and abnormal readings on a group of blood tests used to estimate someone's risk of developing heart disease.</p><p>If blood sugar levels stay high enough for long enough periods (<a href="http://www.nlm.nih.gov/medlineplus/hyperglycemia.html">a condition known as hyperglycemia</a>), this can contribute to a variety of other health problems, from heart disease to eye, kidney, and nerve damage.</p><p>The study had its limitations, of course.</p><p>For starters, all of the 1,620 people they studied (who were gathered from a larger Korean genetics study), were in a pretty small age bracket - between 47 and 59. This is right around the time when <a href="http://www.businessinsider.com/why-older-people-wake-up-early-2014-10">most of us (yes, even some of the staunchest night owls) start falling asleep and waking up earlier</a>. By the time we reach <a href="http://psycnet.apa.org/psycinfo/2012-02789-001">about age 60, most of us identify as morning people</a>.</p><p>It makes sense then that just 6% of them, or 95 people, said they were "evening types," while 480, or nearly a third of them, identified as "morning types." (The rest of the participants said they didn't think of themselves as either a morning person or a night owl.)</p><p>Still, the new research builds on some previous findings about how our morning and evening routines affect our health.</p><p>A <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4165400/">2013 study</a> in mice, for example, found that one of the key cells involved in helping us fight off viruses and disease is controlled by our cycles of light and dark. When the researchers messed with the mice's natural cycles - shifting their light/dark exposure by several hours every few days for several weeks - the mice were more likely to develop inflammatory disease than the ones who continued with their normal light/dark cycles.</p><p>Artificial light at a non-natural time seems to have adverse effects on health.</p><p>While <a href="http://healthysleep.med.harvard.edu/healthy/science/variations/individual-variation-genetics">genetics is partially to blame for whether we're morning or night people</a>, recent research suggests that <a href="http://www.slate.com/articles/health_and_science/medical_examiner/2008/06/can_a_night_owl_become_a_morning_person.html">another part of the puzzle is our behavior</a>. In other words, <a href="http://well.blogs.nytimes.com/2011/11/18/so-you-think-you-can-be-a-morning-person/">if you want to become a morning person, you might actually be able to</a>.</p><p>So give it a try - after all, why not?</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/3-tips-get-good-night-sleep-rest-fall-asleep-2015-3">3 keys to getting a good night's sleep</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="lybmQ1dDoYt2pnk5ebIu92OEwrmuGzj5" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

Staying up late could be bad for your health - and your waistline

<ul class="summary-list"><li><strong><keyword id="6359018" type="UNKNOWN" weightage="60" keywordseo="diabetes">Diabetes</keyword> is a chronic condition where your <keyword id="76262" type="PERSON" weightage="60" keywordseo="blood-sugar">blood sugar</keyword> is too high. </strong></li><li><strong>If you have type 1 diabetes, your body is not able to produce insulin, and if you have type 2 diabetes, your body is not able to use insulin effectively. </strong></li><li><strong>There are many ways to lower your blood sugar and manage diabetes, such as eating a healthy diet, exercising regularly, and taking medication like insulin or metformin. </strong></li><li><strong>This article was reviewed by <a href="https://health.tamu.edu/experts/jason-mcknight.html">Jason R. McKnight</a>, MD, MS, a family-medicine physician and clinical assistant professor at <a href="https://medicine.tamu.edu/">Texas A&amp;M College of Medicine</a>. </strong></li></ul><p>Diabetes is a chronic condition that affects how your body uses insulin. This hormone controls how much blood sugar, also known as glucose, is released into your cells to be used as energy. </p><p>Over 34 million people in the US have diabetes, according to the <a href="https://www.cdc.gov/diabetes/basics/quick-facts.html" target="_blank" rel="noopener">Centers for Disease Control and Prevention</a> (CDC). While there is no cure for diabetes, it can be managed with lifestyle and dietary changes, or medication like insulin. </p><p>Here's what you need to know to manage diabetes and lower blood sugar levels. </p>Table of Contents: Masthead Sticky<h2>Types of diabetes </h2><p>With all types of diabetes, your body either doesn't produce enough insulin, or isn't able to use insulin effectively. </p><p>Insulin is necessary to move blood sugar into your cells, where it is stored and used for energy. Without insulin, a condition called <a href="https://www.insider.com/what-is-hyperglycemia" target="_blank" rel="noopener">hyperglycemia</a> can occur, where blood sugar builds up in your bloodstream instead of traveling into your cells. </p><h3>Type 1 diabetes</h3><p><a href="https://www.insider.com/what-causes-type-1-diabetes" target="_blank" rel="noopener">Type 1 diabetes</a> makes up just 10% of all diagnosed diabetes cases in the US, according to the CDC. It is most commonly diagnosed in children, teenagers, and young adults.</p><p>Although the cause is unknown, <a href="https://www.insider.com/what-causes-type-1-diabetes" target="_blank" rel="noopener">type 1 diabetes</a> may be due to an autoimmune response caused by an infection or other trigger. Your body mistakenly attacks and damages the beta cells in your pancreas that make insulin, so little or no insulin is produced. </p><p>There are not many risk factors for type 1 diabetes, though <a href="https://www.insider.com/is-diabetes-genetic" target="_blank" rel="noopener">genetics</a> is believed to play a role. The odds of the children of men with type 1 diabetes developing the condition is 1 in 17, according to the<a href="https://www.diabetes.org/diabetes/genetics-diabetes" target="_blank" rel="noopener"> American Diabetes Association</a> (ADA). For the children of women with type 1 diabetes, the odds are 1 in 25 if the woman is under the age of 25, or 1 in 100 after the age of 25. </p><p>A type 1 diabetes diagnosis requires some important lifestyle changes. You must take insulin every day in order to survive. Your blood sugar level needs to be frequently monitored. It's essential to carefully plan your meals and count carbohydrates.</p><p>"This can be a frustrating and tiresome adjustment, but it is crucial that patients educate themselves on how certain foods impact glucose levels," says endocrinologist <a href="https://www.nyendocrinology.com/home">Rocio Salas-Whalen, MD</a>, of New York Endocrinology. </p><h3>Type 2 diabetes</h3><p><a href="https://www.insider.com/what-causes-type-2-diabetes" target="_blank" rel="noopener">Type 2 diabetes</a> makes up about 90% of all diagnosed diabetes cases in the US. It is most often diagnosed in adults, but the CDC notes that it is becoming increasingly diagnosed in children and teenagers.</p> <p>With type 2, your body can produce insulin, but it is not able to use it effectively. This is called <a href="https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistance" target="_blank" rel="noopener">insulin resistance</a>, which happens when your liver, muscle, and fat cells don't effectively take in the blood sugar from your blood to use it for energy. As a result, your blood sugar level increases, which can eventually lead to type 2 diabetes. </p><p>You are more at risk for type 2 diabetes if you: </p><ul><li>Are 45 years old or older </li><li>Are overweight or <a href="https://www.insider.com/what-is-considered-obese" target="_blank" rel="noopener">obese</a></li><li>Don't exercise regularly </li><li>Have a family member with type 2 diabetes</li></ul><p>In addition to eating a healthy diet, it's very important for people with type 2 diabetes to maintain a healthy weight, Salas-Whalen says, because this can also help them control blood sugar levels. </p><h3>Gestational diabetes </h3><p>Pregnant people may develop <a href="https://www.insider.com/what-is-gestational-diabetes" target="_blank" rel="noopener">gestational diabetes</a>, which is caused by the body's inability to produce the extra insulin needed during your pregnancy. Gestational diabetes can put your baby at risk for <keyword id="6354750" type="UNKNOWN" weightage="100" keywordseo="health">health</keyword> problems later in life, such as obesity or type 2 diabetes. </p><p>About <a href="https://medlineplus.gov/diabetesandpregnancy.html" target="_blank" rel="noopener">7% of pregnant people</a> in the US are diagnosed with gestational diabetes. It usually begins in the middle of your pregnancy, without any symptoms. You should be tested for it between your 24th and 28th weeks of pregnancy. It typically goes away after your baby is born, but you will have a higher risk of developing type 2 diabetes later in life. </p><p>If you have gestational diabetes, you'll need to work with your doctor to develop a healthy eating plan, and you should also remain physically active to help keep your blood sugar levels low. If a healthy diet and exercise don't lower your blood sugar levels, you may need to take insulin.</p><h3><keyword id="618648" type="PERSON" weightage="60" keywordseo="Prediabetes">Prediabetes</keyword> </h3><p><a href="https://www.insider.com/do-i-have-prediabetes" target="_blank" rel="noopener">Prediabetes</a> is a condition where your blood sugar levels are elevated, but not yet high enough for a diabetes diagnosis. However, if left untreated, prediabetes can develop into type 2 diabetes. </p><p>More than a third of all US adults — over 88 million — have prediabetes, yet 84% of them don't know they have it, the CDC notes. </p><p>With lifestyle changes like a healthy diet, losing weight, and getting regular exercise, it's possible for prediabetes to be reversed or delayed. Your doctor may also prescribe medication to help lower your blood sugar level.</p><p>"A prediabetic still has the potential to avoid diabetes, which should be avoided in every possible way," Salas-Whalen says.</p><h2>What are the signs of diabetes? </h2><p>The <a href="https://www.insider.com/what-are-the-signs-of-diabetes" target="_blank" rel="noopener">signs</a> of all types of diabetes can include the following:</p><ul><li>Urinating frequently, especially at night</li><li>Feeling very thirsty or hungry</li><li>Losing weight without trying to</li><li>Blurred vision</li><li>Numbness or tingling in your hands or feet</li><li>Fatigue</li><li>Dry skin</li><li>Sores that take a long time to heal</li></ul><p>However, these symptoms develop slowly over time, and it may be difficult to recognize them, especially if you have type 2 diabetes. The signs of type 1 diabetes may be more severe, and can also include nausea or vomiting. </p><h2>Normal blood sugar levels </h2><p>Target blood sugar levels are different for those with diabetes. The follow chart depicts <a href="https://www.insider.com/normal-blood-sugar-levels" target="_blank" rel="noopener">normal blood sugar levels</a> for diabetics and non-diabetics:  </p><div type="image" title="blood sugar level" height="2171" width="5000" msid="78326474" hostid="261"></div><p>Many people with diabetes with need to learn <a href="https://www.insider.com/how-to-check-blood-sugar" target="_blank" rel="noopener">how to check their blood sugar</a> multiple times a day using a glucose meter or a continuous glucose meter. </p><p>"Try not to think of blood sugars as 'good' or 'bad' or as a reflection of how well or bad you are doing," says <a href="https://www.diabetesresearch.org/shelley-nicholls">Shelley Nicholls</a>, DNP, APRN, CDCES, director of patient education at the Diabetes Research Institute. "Having a good understanding of what affects blood sugars and which of them a person can control or influence is the best tool a person with diabetes can have."</p><h2>How to lower blood sugar</h2><p><a href="https://www.insider.com/how-to-treat-diabetes" target="_blank" rel="noopener">To treat diabetes</a>, it is important to lower your blood sugar level and make sure it stays in a healthy range. </p> <p>Doing this will not only increase your energy, but according to the <a href="https://professional.diabetes.org/sites/professional.diabetes.org/files/pel/source/sci-advisor_2018_a1c-newb-final_v1.pdf" target="_blank" rel="noopener">ADA</a>, each percentage point of <a href="https://www.insider.com/how-to-lower-a1c" target="_blank" rel="noopener">A1C lowered</a> reduces the possibility of long-term health complications — which could include serious heart, kidney, brain, eye, or foot problems — by 40%.</p><p>These are some of the best natural ways to lower and manage your blood sugar levels over time:</p><ul><li><strong>Eat a </strong><strong>healthy </strong><strong>diet</strong><strong>. </strong>This is critical for managing diabetes. "The best option is to meet with a dietitian to determine individual needs and goals," Nicholls says. Some of the best <a href="https://www.insider.com/foods-to-lower-blood-sugar" target="_blank" rel="noopener">foods to lower blood sugar</a> include whole grains, fruits and vegetables, oatmeal, and nuts. </li><li><strong>Exercise regularly. </strong>Physical activity helps prevent or delay type 2 diabetes, improves type 2 diabetes blood sugar control, and improves insulin sensitivity for people with type 1 diabetes, according to the<a href="https://care.diabetesjournals.org/content/39/11/2065"> ADA</a>. You should aim for about 150 minutes of <a href="https://www.insider.com/exercise-for-diabetes" target="_blank" rel="noopener">moderate exercise</a> per week if you have diabetes.</li><li><strong>Lose weight.</strong> Maintaining a healthy weight can help prevent diabetes-related complications like <a href="https://www.insider.com/what-is-heart-disease" target="_blank" rel="noopener">heart disease</a> and <a href="https://www.insider.com/what-is-a-stroke" target="_blank" rel="noopener">stroke</a>, or help get rid of diabetes entirely. For example, nearly half of 140 adults with type 2 diabetes who participated in the United Kingdom-based<a href="https://www.thelancet.com/journals/landia/article/PIIS2213-8587(19)30068-3/fulltext" target="_blank" rel="noopener"> Diabetes Remission Clinical Trial</a> (DiRECT) went into remission after following a weight-loss program for one year.</li><li><strong>Drink lots of water.</strong> People who drank at least one liter of water a day were 28% less likely to have high blood sugar, according to a 2011 <a href="https://care.diabetesjournals.org/content/34/12/2551.full" target="_blank" rel="noopener">study</a> published in the journal Diabetes Care.</li><li><strong>Manage stress. </strong>The stress hormone <a href="https://www.insider.com/how-to-lower-cortisol" target="_blank" rel="noopener">cortisol</a> impedes your body's ability to use insulin effectively and increases your blood sugar level.</li></ul><h2>Diet for diabetes</h2><p>It's important for people with diabetes to be careful about the foods they eat because they can impact your blood sugar levels. "Some foods can worsen diabetes, while other foods can actually improve diabetes control," Salas-Whalen says.</p><p>Carbohydrates and fiber especially affect your blood sugar levels in the following ways:</p><ul><li><strong>Carbohydrates</strong>. These are quickly broken down into sugars in your body and affect your blood sugar level more than proteins and fats, Nicholls says. Because people with diabetes can't efficiently process blood sugar, carbs can cause levels to spike, so it's important to discuss <a href="https://www.insider.com/how-many-carbs-per-day-for-a-diabetic" target="_blank" rel="noopener">how many carbs you should eat per day</a> with your doctor. </li><li><strong>Fiber</strong>. Foods with a high fiber content are difficult to digest, so the sugar is absorbed more slowly into your blood. Eating foods high in fiber, such as <a href="https://www.insider.com/can-diabetics-eat-fruit" target="_blank" rel="noopener">fruits</a>, vegetables, beans, and whole grains can help regulate your blood sugar. </li></ul> <p>It can be helpful to follow a diet to manage your diabetes, as planning out your meals and snacks will help you control blood sugar levels effectively. </p><p>"Every person has different needs, so there is no one diet that is recommended for people with diabetes," Nicholls says. "The best option is to meet with a dietitian to determine individual needs and goals."</p><p>Here are some of the <a href="https://www.insider.com/best-diet-for-diabetics" target="_blank" rel="noopener">best diets for diabetics</a>: </p><h3>Mediterranean diet </h3><p>The <a href="https://www.insider.com/what-is-mediterranean-diet" target="_blank" rel="noopener">Mediterranean diet</a> includes plant-based foods, lean meats, and healthy fats. </p><p>According to a 2009 <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2009.02798.x" target="_blank" rel="noopener">study</a> published in Diabetic Medicine, people who strictly followed a Mediterranean diet for three months had lower A1C percentages and lower blood sugar levels after meals than those who followed it less strictly. </p><h3>DASH diet </h3><p>The <a href="https://www.insider.com/what-is-dash-diet" target="_blank" rel="noopener">DASH diet</a>, which stands for Dietary Approaches to Stop Hypertension, is mainly used to lower blood pressure, but it can also help lower blood sugar. </p><p>A 2017 <a href="https://spectrum.diabetesjournals.org/content/30/2/76.short" target="_blank" rel="noopener">study</a> published in the ADA journal Diabetics Spectrum suggests that the DASH diet can lower insulin resistance and help you lose weight. A 2016 <a href="https://www.sciencedirect.com/science/article/abs/pii/S0899900716001325" target="_blank" rel="noopener">study</a> published in the journal Nutrition found that a DASH diet can also help lower the risk for gestational diabetes by as much as 71%.</p><h3>Keto diet</h3><p>This high-fat, low-carb diet limits carbs to 20 to 50 grams daily in an effort to put your body in the metabolic state of ketosis, where you burn fat instead of carbs for fuel. </p><p>A 2017 <a href="https://www.nature.com/articles/s41387-017-0006-9" target="_blank" rel="noopener">study</a> published in Nutrition &amp; Diabetes found that overweight adults with type 2 diabetes or prediabetes who followed a keto diet had lower A1C levels and lost over 4% more weight after one year than those who followed a moderate-carbohydrate/low-calorie/low-fat diet.</p> <p>There are also some health risks associated with the keto diet. If you have type 1 diabetes, your lowered blood sugar level may lead to <a href="https://www.insider.com/what-is-hypoglycemia" target="_blank" rel="noopener">hypoglycemia</a> and serious brain, kidney, or liver complications.</p><p>Another issue associated with this diet are "<a href="https://www.insider.com/what-is-the-keto-flu" target="_blank" rel="noopener">keto flu</a>" symptoms that may include headache, nausea, and vomiting. It's important to consult with your doctor or a registered dietitian before starting a keto diet.</p><h2>Diabetes medications </h2><p>People with type 1 diabetes need to take insulin every day in order to survive. If people with type 2 diabetes are unable to reach their blood sugar target levels with diet and exercise, they may also need medication like insulin or metformin. </p><h3>Insulin</h3><p>People with type 1 diabetes generally need to take three to four doses of insulin every day, according to the <a href="https://www.diabetes.org/diabetes/medication-management/insulin-other-injectables/insulin-routines" target="_blank" rel="noopener">ADA</a>. Women with gestational diabetes may need to take insulin daily during their pregnancy if their bodies aren't producing enough of it naturally. Many people with type 2 diabetes may need one dose each day with or without other medications.</p> <p>Insulin is injected in the fat under your skin using a syringe, insulin pen, or pump. It should be injected in the same area of the body, but not the same place each day. It's best to inject insulin at mealtime so it is more effectively processed in your body.</p><p>There are many different <a href="https://www.insider.com/types-of-insulin" target="_blank" rel="noopener">types of insulin</a>, and your doctor may even prescribe two or more of the following types: </p><p>"The challenge with taking insulin is that it's tough to know precisely how much to take," Nicholls says. The amount is based on factors that may change throughout the day, such as food, exercise, and stress. "So, deciding on what dose of insulin to take is a complicated balancing act." </p><p>Taking an extra dose of insulin can also help you <a href="https://www.insider.com/how-to-lower-blood-sugar-fast" target="_blank" rel="noopener">lower blood sugar fast</a> if it's an emergency, though you may want to check in with your doctor beforehand. </p><h3>Metformin </h3><p>If you have type 2 diabetes, your doctor may prescribe <a href="https://www.insider.com/how-does-metformin-work" target="_blank" rel="noopener">metformin</a>, a medication that lowers blood sugar by slowing your liver's production of glucose. It is the drug <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5574599/" target="_blank" rel="noopener">most commonly prescribed</a> to treat type 2 diabetes.</p><p>Metformin is available in a liquid, pill, or extended-release tablet. You take it orally at mealtime two to three times a day. The extended-release tablet only needs to be taken once daily.</p><p>According to a 2012 <a href="https://care.diabetesjournals.org/content/diacare/35/2/446.full.pdf" target="_blank" rel="noopener">scientific review</a> published in Diabetes Care, metformin can effectively reduce A1C levels for people with type 2 diabetes by an average of 1.12%.</p><h2>Takeaways</h2><p>Although it's possible to control your diabetes and lower blood sugar levels, there is no specific cure. </p><p>"Because of this reality, lifestyle changes must be permanent and not temporary in order to avoid the potential long-term complications of diabetes," Salas-Whalen says. </p><p>To develop the best plan of treatment for diabetes, it's important to meet with your doctor for individualized recommendations. </p>

What is diabetes? A comprehensive guide to lower blood sugar and manage the condition

<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"></div><p></p></div></div>When I saw the <a href="http://www.businessinsider.com/how-long-will-i-live-2015-5">online quiz that predicts how long you'll live</a>, I was psyched to take it.</p><p>That might sound a bit death-obsessed for a 28-year-0ld, but I've planned with my loved ones what they should do with my remains (launching my skeleton into space or being turned into a tree).</p><p>I figured I should calculate when it will happen to give them a little extra time to plan.</p><p>Death is going to happen anyway, so why wouldn't I want to know when it will?</p><p>The calculator, created by Thomas Perls, the director of the <a href="http://www.bumc.bu.edu/centenarian/overview/">New England Centenarian Study</a>, predicts an approximate age at death using parameters like diet, exercise, social life and family history.</p><p>Going into it, I expected an average life expectancy, which for a woman my age is <a href="http://www.cdc.gov/nchs/data/nvsr/nvsr64/nvsr64_02.pdf">approximately 82</a>.</p><h2>Social life</h2><p>After a page asking for my birth date, gender, and zip code (for data analysis, Perls said), the questionnaire dives right into personal details on the next page. It includes life questions about marital status, work hours, and education level.</p><p>For example, the test wants to know about my social circle:</p><p><div class="KonaFilter image-container display-table"><div><div class="image"></div><p></p></div></div>My family lives in Nevada so I only see them during the holidays. Two close childhood friends live in the city, but we only see each other about once a month. We don't meet as often as we should, and it turns out that may be affecting my longevity.</p><p>Good social lives "lead to increased cognitive stimulation and activity, which are linked to healthy aging," Perls said. "It's also important for people who are older to establish and frequent social networks in the event they need somebody."</p><p><div class="KonaFilter image-container display-table full"><div><div class="image on-image"></div><p></p></div></div>"People with stronger social relationships had a 50 percent increased likelihood of survival than those with weaker social relationships," according to a <a href="http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1000316#abstract1">2010 study</a> published in PLOS Medicine. The meta-analysis surveyed 148 studies and found that<strong> a good social life is correlated with a longer life and better health</strong>. Robust social support networks are also "linked to better health practices." It's easier to start healthy habits, like playing sports or eating well, with friends than alone.</p><p>These social interactions can also reduce stress and depression.</p><p>Family and friends help their loved ones though stressful events like illness or rough life transitions. This <a href="http://www.pnas.org/content/109/16/5995">ps</a><a href="http://www.pnas.org/content/109/16/5995">ychological stress</a> is associated with a higher risk of depression, cardiovascular disease, diabetes, and lower the body's ability to control inflammation and fight illness.</p><h2>Stress management</h2><p>I knew this test would ask about stress levels, which for me are quite high. What's more important than how stressed you are, though, is you handle the stress.<div class="KonaFilter image-container display-table"><div><div class="image"></div><p></p></div></div>To deal with my high levels of anxiety I meditate as often as I can, sometimes taking 5 minutes on the subway to close my eyes and focus on my breathing. Studies show that <a href="http://archinte.jamanetwork.com/article.aspx?articleid=1809754%20">mindfulness meditation</a>, the practice of focusing on the moment, can lead to a reduction in stress and depression.</p><h2>Bad habits</h2><p>The next page includes questions about bad habits, like smoking, alcohol, drug use, and not wearing sunscreen. Now for an embarrassing admission that I was hoping wouldn't come up on the test - I only floss when I remember, probably about once every two days.<div class="KonaFilter image-container display-table"><div><div class="image"></div><p></p></div></div></p><p>As you could have guessed, good dental health is highly correlated with many other positive health factors.</p><p>Not flossing daily leads to a whole host of dental problems like <a href="http://www.cdc.gov/OralHealth/publications/resources/conferences/periodontal_infections01.htm">gum disease</a>, tooth decay, and tooth loss. <strong>People who have gum diseases are also <a href="http://www.businessinsider.com/what-happens-if-you-dont-brush-and-floss-your-teeth-2014-2">at higher risk</a> for diseases that affect more than one area of the body, including <a href="http://www.ncbi.nlm.nih.gov/pubmed/18155532/">kidney disease</a> and <a href="http://www.ncbi.nlm.nih.gov/pubmed/9722690/">diabetes.</a></strong></p><h2>Diet</h2><p>What you put into your mouth impacts your longevity long before it's time to floss. Next up on the site are questions about nutrition and exercise.</p><p><div class="KonaFilter image-container display-table"><div><div class="image"></div><p></p></div></div></p><p>Foods made with white sugar, white flour and white rice are often processed, lack nutrients like B-vitamins, and contain <a href="http://www.nlm.nih.gov/medlineplus/ency/article/002469.htm">simple carbohydrates</a>, meaning they are composed of one or two sugars and are quickly converted to glucose in the body. They are also high in the <a href="http://www.health.harvard.edu/healthy-eating/glycemic_index_and_glycemic_load_for_100_foods">glycemic index</a>, which measures how much an item of food increases blood sugar.</p><p>Having high blood sugar, or hyperglycemia, is a "<a href="http://www.medicinenet.com/hyperglycemia/article.htm">hallmark sign for diabetes</a>." Eating too much food high on the glycemic index and not expending enough energy to burn it off can lead to obesity. Overeating unhealthy food can also put people at risk of diabetes, <a href="http://www.cdc.gov/diabetes/pubs/statsreport14/national-diabetes-report-web.pdf">the seventh leading cause of death in the country</a>, according to 2010 CDC data.</p><p>Since I have a family history of diabetes and I eat white bread, pasta, potatoes, and white rice every day, this was another longevity fail. Perls told me that I'd have to minimize the carbs in my diet if I want to live longer. <a href="http://www.cdc.gov/nutrition/everyone/basics/carbs.html#Simple%20Carbohydrates">CDC</a> recommends maintaining a diet that includes moderate amounts of starchy foods like potatoes, whole grain breads and cereals, brown rice, and legumes.</p><h2>Exercise</h2><p>Another mark against me came at the bottom of the page: My activity levels are appallingly low on this scale from the questionnaire: <div class="KonaFilter image-container display-table"><div><div class="image"></div><p></p></div></div>I sit while I'm at work, and I sit at home. Unfortunately, I'm not alone in that. New <a href="http://www.cdc.gov/pcd/issues/2015/14_0488.htm">CDC data</a> reveals that New Yorkers sit for an average 7 hours a day.</p><p>The <a href="http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html">CDC recommends</a> that all adults do 150 minutes of moderate aerobic activity (or 75 minutes of intense aerobic activity) plus muscle-strengthening activities at least twice a week - and that's considered a minimum for health. I tend to do yoga after work on a weekday (which also doubles as meditation for reducing stress) and run or do some other type of exercise on the weekend, but that might not be enough to save me.</p><p><a href="http://annals.org/article.aspx?articleid=2091327">Research</a> has linked long periods of time sitting with cardiovascular diseases and early deaths, even for <a href="http://www.health.harvard.edu/blog/much-sitting-linked-heart-disease-diabetes-premature-death-201501227618">people who frequently exercise</a>.</p><h2>Doctor visits</h2><p>Diseases can sneak up on me if I don't see my doctor regularly. That issue came up on the next page, which covered medical questions like blood pressure, cholesterol levels, and whether I've had a heart attack.</p><p><div class="KonaFilter image-container display-table"><div><div class="image"></div><p></p></div></div>I have insurance through the <a href="https://nystateofhealth.ny.gov/">New York State of Health Marketplace</a> but haven't had an annual check-up, which includes tests for cholesterol and blood pressure. I've been avoiding making an appointment for fear of incurring additional charges but according to Perls, I may not be able to afford putting it off any longer.</p><p>I have a family history of heart disease, but haven't had my cholesterol levels checked for years. These tests calculate the amount and types of cholesterol in the blood. HDL cholesterol is considered "good" cholesterol, as it's associated with lower risks for heart disease. LDL cholesterol is considered "bad" because it "<a href="http://www.cdc.gov/cholesterol/ldl_hdl.htm">can lead to plaque buildup in the arteries and result in heart disease and stroke</a>."</p><p>"It's pretty important to have your cholesterol checked, especially for people like you who have familial risks," Perls said. <strong>"Your LDLs can be very high even at the age of 28 and you might have to make major changes to your diet or take medication."</strong></p><h2>The verdict</h2><p>At this point, my confidence about getting an average age had deflated. I don't smoke, sleep well, and exercise twice a week. But still feared the test was about to tell me I'd die before reaching retirement.</p><p>This quick test pointed out several areas in my life I could improve and areas I couldn't avoid, like my family history, that ultimately decide my longevity. I thought I'd be lucky to reach 80 at all. I clicked on with dread.</p><p><div class="KonaFilter image-container display-table"><div><div class="image"></div><p></p></div></div></p><p>I didn't expect this. That's five years more than I expected and only two years fewer than what Perls cited as an ideal lifespan for women - 89 years old - based on research about the <a href="http://www.theatlantic.com/health/archive/2013/02/the-lovely-hill-where-people-live-longer-and-happier/272798/">Seventh Day Adventists,</a> an enclave of people in California with very healthy lifestyles and unusually long life expectancies.</p><p>"Compared to what people's genes are capable of achieving, it's 89 for women and 86 for men," Perls said. "If you do a bunch of things and are fighting against your genes then that will go down. If you have at least some longevity in your family, that can boost it by as much as 10 years."</p><p>Given this number, I'm feeling pretty comfortable enjoying the time I have left instead of trying to radically increase it with extreme changes. I exercise because I enjoy being fit. I meditate because it calms me. There are things I plan on changing, like my diet, but that's because I want to live a healthy life for those 87 years.</p><p>That said, I am going to book that check-up.</p><p><strong>Take the <a href="https://livingto100.com/">Living to 100 Calculator</a> and see how you measure up.</strong></p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/panatea-matcha-green-tea-coffee-killer-unboxed-2015-6">This is matcha - the trendy green tea that could make coffee obsolete</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="Noajg3dTrKww4NQW6rtNqg_GVr7hqL75" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

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