Saturday, 30 March 2024

Low-fat vegan diet reduces insulin requirements and improves insulin sensitivity for people with type 1 diabetes, finds groundbreaking new study

From eurekalert.org

WASHINGTON, D.C.—A low-fat vegan diet rich in fruits, vegetables, grains, and beans reduces insulin needs and improves insulin sensitivity and glycaemic control in people with type 1 diabetes, according to a first-of-its-kind study by the Physicians Committee for Responsible Medicine published in Clinical Diabetes. The study also found that a vegan diet led to improvements in cholesterol levels, kidney function, and weight.

Type 1 diabetes is thought to be caused by an autoimmune reaction that destroys the beta cells in the pancreas that make insulin. Insulin is a hormone that helps move glucose (sugar) from the blood into muscle and liver cells to be used as energy. People with type 1 diabetes must take insulin because their body doesn’t produce enough. Some people with type 1 diabetes may also have insulin resistance, which is a condition in which cells don’t respond well to insulin and glucose remains in the blood. Insulin resistance is strongly influenced by dietary fat, which can inhibit glucose from entering the cells. Over time, high blood glucose levels can lead to health complications.

In the 12-week study, which is the first randomized clinical trial to look at a vegan diet in people with type 1 diabetes, 58 adults with type 1 diabetes were randomly assigned to either a low-fat vegan group with no limits on calories or carbohydrates, or a portion-controlled group that reduced daily calorie intake for overweight participants and kept carbohydrate intake stable over time.

                                                                                                  Photo: Getty Images

Those in the low-fat vegan diet group reduced the amount of insulin they needed to take by 28% and increased insulin sensitivity (how well the body responds to insulin) by 127%, compared with those following the portion-controlled diet. This was associated with changes in body weight. Body weight decreased by about 11 pounds on average in the vegan group, compared with a nonsignificant change in body weight in the portion-controlled group. Changes in insulin sensitivity were also associated with increased carbohydrate and fibre intake. Previous research shows that reducing fat and protein intake is also associated reduced insulin requirements and improved insulin sensitivity in people with type 1 diabetes.

In the vegan group, total cholesterol decreased by 32.3 mg/dL compared to 10.9 mg/dL in the portion-controlled group. LDL cholesterol decreased by approximately 18.6 mg/dL in the vegan group and did not change significantly in the portion-controlled group.

Type 1 diabetes is associated with an increased risk of cardiovascular disease and death. In this study, the reduction in insulin use on the vegan diet corresponds to a 9% reduction in cardiovascular risk; the decrease in HbA1c corresponds to a 12% and 8.8-12% reduced risk of heart attack and cardiovascular disease, respectively; and the reduction in LDL cholesterol corresponds to an approximate 20% reduced risk for a major cardiac event, including heart attack and stroke.

Approximately 40,000 new cases of type 1 diabetes are diagnosed each year. Recent analyses project up to a 107% increase in prevalence of type 1 diabetes by 2040. The annual cost of type 1 diabetes care increased by more than 50% from 2012 and 2016, primarily due to rising costs of insulin and diabetes monitoring equipment.

“With the cost of insulin remaining a concern for many, our ground-breaking research shows that a low-fat vegan diet that doesn’t restrict carbs may be the prescription for reducing insulin needs, managing blood sugar levels, and improving heart health in people with type 1 diabetes,” says Hana Kahleova, MD, PhD, the lead author of the study and director of clinical research at the Physicians Committee for Responsible Medicine.

The authors of the study say that larger trials are needed to confirm these findings.

https://www.eurekalert.org/news-releases/1039601  

Friday, 29 March 2024

Continuous Glucose Monitoring Lowers Risk of Diabetic Retinopathy

From managedhealthcareexecutive.com

A new study finds that the use of continuous glucose monitoring helps reduce complications from type 1 diabetes, lowering the risk of developing or progressing diabetic retinopathy.

The use of continuous glucose monitoring by patients with type 1 diabetes was associated with lower odds of developing diabetic retinopathy, according to a study recently published in the JAMA Network Open.

Diabetic retinopathy affects the blood vessels in the retina and can cause vision loss and blindness. The condition can develop in both patients who have type 1 diabetes or type diabetes.

The use of continuous glucose monitoring — devices to automatically estimate blood glucose levels to provide real-time updates throughout the day — has risen. One study, published in January 2024, found that 49.8% people with type 1 diabetes in the sample of those with commercial insurance used the devices from 2016 to 2019, up from 20.1% from 2010 to 2013.

Patients with type 1 diabetes are more at risk for diabetic retinopathy than those with type 2 diabetes. In a study published last year, 30% of the patients with type 1 diabetes had diabetic retinopathy.

Researchers from the JAMA Network Open paper suggested that insulin therapy, coupled with reduced HbA1c levels (which measure blood glucose), could the risk and progression of diabetic retinopathy. Risa M. Wolf, M.D., director, Paediatrics Diabetes Program, associate professor of Paediatrics at Johns Hopkins University School of Medicine, and her colleagues, wanted to assess whether the use of continuous glucose monitoring could help patients with type 1 diabetes lower their risk of developing diabetic retinopathy.

They conducted a retrospective cohort study in patients with type 1 diabetes. They analysed electronic medical records from both Johns Hopkins Endocrine and Diabetes Centre and the Wilmer Eye Institute in Baltimore from 2013 to 2021.

                                                                                             Risa M Wolf, MD

Wolf and her colleagues first assessed the use of continuous glucose monitoring technology of those with diabetic retinopathy. These were patients who had visits in both the diabetes centre and the ophthalmology clinic. A second analysis assessed the progression diabetic retinopathy.

Of the 624 adults with type 1 diabetes who had visits to both the diabetes centre and the ophthalmology clinic, 550 were using continuous glucose monitoring at the beginning of the study period. Of these patients, 44.4% had a diagnosis of diabetic retinopathy.

Researchers found that use of continuous glucose monitoring was associated with lower the risk of developing diabetic retinopathy, as well as lowering the risk of the disease progressing. They suggested that the use of such technology reduces variability in glucose levels.

“Compared with users who self-monitored their glucose with fingerstick blood glucose monitoring (BGM), CGM users had more time spent within the glycaemic target range and lower A1C levels,” they wrote. “CGM users, compared with nonusers, also had a significantly lower risk of hypoglycaemia-related admission to an emergency room or hospital and a reduced risk of all-cause hospitalisation.”

One limitation that researchers identified was that they did not assess people with Medicare or Medicaid coverage and this could be an area for future examination.

Costs and lack of coverage for continuous glucose monitoring could be one reason for the slow uptake of these devices. The majority of patients in this study had their devices covered as durable medical equipment, but researchers point out that in the more recent time frame of the study, more patients used their prescription coverage to access CGM. Insurance issues could become a barrier, they said, for ensuring access.

“Widespread use of CGM could help people achieve better glycaemic control and reduce complications associated with type 1 diabetes,” researchers concluded.

Wednesday, 27 March 2024

Are you at risk for Prediabetes or Diabetes?

From onfocus.news

THORP, WI (OnFocus) – According to the Centres for Disease Control and Prevention (CDC), more than 133 million people in the U.S. have diabetes or prediabetes. Of those adults, one in five did not even know they had the condition.

Diabetes is a chronic medical condition characterised by high levels of glucose (sugar) in the blood and can cause a heart attack, stroke, blindness, kidney failure, or loss of feet or legs.

Prediabetes, on the other hand, is when your blood sugar levels are higher than normal, but not quite at the diabetes level yet.

“If we don’t catch prediabetes early or manage it properly, it can progress into Type 2 diabetes,” says Johnathon Justice, MD, Aspirus Family Medicine Physician. “I would encourage people to understand the risks of and be screened for prediabetes and diabetes.”

Diabetes risk factors include:

  • Being overweight
  • Having a parent or sibling who has Type 2 diabetes
  • Lack of physical activity (fewer than three times per week)
  • Some ethnic groups are at a higher risk for Type 2 diabetes

Dr. Justice says the good news is that Type 2 diabetes can be delayed or prevented in people with prediabetes or diabetes risk factors through effective lifestyle programs.

“Modest lifestyle modifications, such as dietary changes and increased physical activity, people can decrease the likelihood of developing Type 2 diabetes.”

                                                  Johnathon Justice, MD, Aspirus Family Medicine Physician

Here is a checklist of recommendations to help reduce the risk of diabetes or prediabetes:

  • Increase your physical activity. Before you jump into a rigorous exercise routine, talk to your doctor about what physical activities are most beneficial for your body. Start slowly to avoid injury and work your way up to 30 minutes of exercise five days per week. Things like walking, swimming, and dancing could help keep your blood sugar from spiking.
  • Choose foods wisely. Carbohydrates like bread, grains, starches, milk, and fruits have the biggest effect on blood sugars. Focus heavily on controlling portion sizes of those foods and balance them with foods like vegetables, lean proteins, and heart healthy fats. A registered dietitian should help you customize a meal plan.
  • Check blood sugar regularly. Keep an eye on what you eat and how it affects you by testing your blood sugar. The American Diabetes Association’s guidelines say between 80-130 mg/dl before you eat and under 180 mg/dl about two hours after you eat is ideal. But everyone is different, so talk to your doctor about what range is best for you.
  • Get in the know. Talk to a certified diabetes educator to learn how to self-manage type 2 diabetes, including ongoing treatment. Diabetes educators provide information about how exercise and food choices affect blood sugar and preventing things like eye or kidney damage. The more you know, the easier it is to make healthy choices.
  • Check in with your doctor regularly. Treatment needs to change depending on your blood sugar levels. Make appointments for regular check-ups with your doctor to ensure you are up to date on your regimen.

“Remember, the best time to start preventing Type 2 diabetes is now,” says Dr. Justice. “Making small, sustainable lifestyle changes can have a significant impact on reducing your risk of developing diabetes and improving your overall health and well-being.”

https://www.onfocus.news/are-you-at-risk-for-prediabetes-or-diabetes/ 

Tuesday, 26 March 2024

If a diabetes policy of diet and exercise keeps failing, is it time for a new approach?

From theguardian.com

By Amy McLennan

On the Pacific island of Nauru the disease has been addressed in the same way for 50 years, but evidence of other factors – from poor air to stress – challenge old assumptions 

Fifty years ago, a diabetes survey in the Republic of Nauru concluded that a third of Nauruans had type 2 diabetes. It was the first time the relatively uncommon disease was found to be widespread in a national population, and it led researchers to raise the alarm about a potential “global diabetes epidemic”.

At the time, there was little other research about population-scale diabetes, so the researchers made some assumptions to explain their data and propose a way forward. First, they said that diabetes in Nauru was probably caused by a genetic predisposition of islander populations to diabetes (a hypothesis later critiqued by its original author, and which remains unsupported by data – archaeological, anthropological or genetic); modernisation of islander lifestyles leading to a high-calorie diet (a theory my colleagues and I have since challenged); and reduced physical activity, and obesity. Second, they suggested these causes could be best addressed by nutrition and lifestyle education.

Subsequent surveys have built on these assertions, and for 50 years researchers have focused predominantly on diet and physical activity as both cause and cure for type 2 diabetes in Nauru.

Despite decades of interventions informed by these surveys, type 2 diabetes remains a leading cause of death and disability, along with heart disease and stroke, in the Pacific island nation. There is also significant diabetes-related disability, from gangrenous or amputated limbs to blindness to kidney disease, and many people experience debilitating side-effects of diabetes medications. Life expectancy remains low: about 60 years for men and 66 for women.

How is it possible that 50 years later, when evidence points to little improvement, we are still making similar assumptions and coming to similar conclusions about type 2 diabetes?

What if the assumptions were wrong?

In the early 2010s, I set out to study obesity in Nauru. Building on previous research, I aimed to trace how people’s diets and physical activity had changed throughout the 20th century. Yet during my year on the island, it became clear that diet and activity were not the most significant changes the people of Nauru felt they had experienced.

I pivoted my research to focus on their voices. I documented histories of low socioeconomic status, social stress and fraying families linked to colonialism, wealth, poverty and land loss on the island. I learned about changes linked to globalisation, medicine, mining, technology, migration and two world wars. I avoided drinking from the national desalination plant, which often had high levels of bacteria. I inhaled the fog of fine white dust from the phosphate mines that left a powdery film of “Nauruan snow” through houses and on my glasses.

These aspects of Nauruan life all coincide with the rise of type 2 diabetes as a population-wide phenomenon on the island. They do not, however, fit neatly into the 50-year-old framing of diabetes as simply a product of individual diet and physical activity behaviours.

I had initially assumed that the medical facts that echoed through the decades of diabetes research on the island must be right, and that my social research was somehow flawed. Now, I’m not so sure. A creeping sense of doubt has led me to pause and question the assertions made in that initial diabetes survey.

People play basketball in Anibare harbour, Nauru. Type 2 diabetes is a leading cause of death and disability in the Pacific island nation. Photograph: Rémi Chauvin/The Guardian

Debunking the idea of an isolated nation


In 1974, just six years after Nauru gained political independence from colonial powers, the Nauruan minister for health and education, Austin Bernicke, gave the go-ahead for the world’s first national diabetes survey.

The Australian survey team tested 100 people on the first day. The results were so unexpected that one of the researchers assumed the blood glucose methodology was flawed and promptly returned to Melbourne.

Yet the methodology was sound. The survey concluded that 34% of Nauruans – and two-thirds of those aged over 40 – had diabetes.

The final report’s suggestion that western diets and activity levels had led to diabetes among islanders – but not among westerners – hinged on a third assumption: that islands such as Nauru had been isolated from “contact with white men” until the second world war, after which rapid modernisation occurred.

Evidence paints a different picture. Since the late-1800s, the people of Nauru had different facets of life controlled by different colonial authorities (including Germany, Britain, New Zealand and Australia). They had experienced racial segregation, Japanese occupation, and a fight for political independence. They had been subjected to education programmes in missions and colonial schools and engaged with the cultures of whalers, traders and Chinese mining labourers. With its commercial and strategic significance as a wireless and telegraphy station, and its high-grade phosphate used to fertilise crops in many nations, Nauru has been connected to the world for more than a century longer than the report had assumed.

The survey team did not look at this history, perhaps because they had already narrowed their scope to focus on factors that had previously been linked to diabetes in individuals. They recommended that the Nauru government should change diet and physical activity levels in the nation by appointing an overseas-trained dietician, and importing western diet and exercise education.

Considering factors beyond diet and exercise


Our continued emphasis on intervening in diet and physical activity to address diabetes in Nauru is curious given that some research in the past 50 years has pointed to other possibilities. For example, low socioeconomic statuschronic stresssocial isolation and loneliness and systemic inflammation have all been linked to diabetes, as well as exposure to poor air quality and changing gut microbiota.

We find these in Nauru – if we look for them. Yet such possibilities never seem to find a way into shaping interventions, medical education or government decision-making. This extends well beyond diabetes in Nauru. The global mantra of type 2 diabetes continues to centre on diet and exercise, and sometimes genetics, with little accommodation for other contributing factors. For example, the World Health Organization’s fact sheet on diabetes states: “Factors that contribute to developing type 2 diabetes include being overweight, not getting enough exercise, and genetics.”

We don’t often talk about it, but a significant barrier to improving public health outcomes is identifying when a belief assumed to be “fact” no longer serves us, such as the belief that cholera was caused by bad air. It can take decades for such beliefs to harden as “fact” among medical practitioners, decision-makers and the public, and decades more to chip them away again. Perhaps diabetes is no different.

Finding new ways forward


If a starting assumption about health is flawed, then any new intervention, however innovative, will at best fail, and at worst aggravate the problem. By doubting historical assertions about diabetes, by re-examining what we believe to be “fact”, and why, we create space for new questions, perspectives and possibilities for intervention. For example, what are the links between colonialism, land loss, socioeconomic inequality, chronic stress and diabetes on the island? How have islanders’ microbiome and mycobiome changed over time and what are the population health implications? Could we consider diabetes as a product of population exposures to inflammatory agents, from ultra-processed foods to poor air, and intervene by holding to account those responsible for such exposures?

This does not necessarily preclude diet or physical activity as contributory factors, but it does require us to ask more questions about why these factors have come to dominate the type 2 diabetes landscape, where they might fit in future, what are the unintended consequences of intervening in them, and how to de-centre something so tightly held as a universal truth.

If we let go of 50-year-old ways of thinking, places such as Nauru may help the rest of the world to find new ways forward.

Monday, 25 March 2024

How might diabetes lead to Alzheimer’s? Study suggests liver is key

From asbmb.org

Researchers trace a path from the gut to the brain and say managing diabetes could help to prevent dementia 

New research conducted in mice offers insights into what’s going on at the molecular level that could cause people with diabetes to develop Alzheimer’s disease.

The study adds to a growing body of research on the links between Type 2 diabetes and Alzheimer’s disease, which some scientists have called “Type 3 diabetes.” The findings suggest that it should be possible to reduce the risk of Alzheimer’s by keeping diabetes well controlled or avoiding it in the first place, according to researchers.

Narendra Kumar, an associate professor at Texas A&M University in College Station, led the study.

“We think that diabetes and Alzheimer’s disease are strongly linked,” Kumar said, “and by taking preventative or amelioration measures for diabetes, we can prevent or at least significantly slow down the progression of the symptoms of dementia in Alzheimer’s disease.”

Kumar will present the new research at Discover BMB, the annual meeting of the American Society for Biochemistry and Molecular Biology, which is being held March 23–26 in San Antonio.

Diabetes and Alzheimer’s are two of the fastest-growing health concerns worldwide. Diabetes alters the body’s ability to turn food into energy and affects an estimated 1 in 10 U.S. adults. Alzheimer’s, a form of dementia that causes progressive decline in memory and thinking skills, is among the top 10 leading causes of death in the United States.

Diet is known to influence the development of diabetes as well as the severity of its health impacts. To find out how diet could influence the development of Alzheimer’s in people with diabetes, the researchers traced how a particular protein in the gut influences the brain.

They found that a high-fat diet suppresses the expression of the protein, called Jak3, and that mice without this protein experienced a cascade of inflammation starting with the intestine, moving through the liver and on to the brain. Ultimately, the mice showed signs of Alzheimer’s-like symptoms in the brain, including an overexpressed mouse beta-amyloid and hyperphosphorylated tau, as well as evidence of cognitive impairment.

“Liver being the metaboliser for everything we eat, we think that the path from gut to the brain goes through liver,” Kumar said.

His lab has been studying functions of Jak3 for a long time, he added, and they now know that the impact of food on the changes in the expression of Jak3 leads to leaky gut. This in turn results in low-grade chronic inflammation, diabetes, decreased ability of the brain to clear its toxic substances and dementia-like symptoms seen in Alzheimer’s disease.

The good news, according to Kumar, is that it may be possible to stop this inflammatory pathway by eating a healthy diet and getting blood sugar under control as early as possible. In particular, people with prediabetes — which includes an estimated 98 million U.S. adults — could benefit from adopting lifestyle changes to reverse prediabetes, prevent the progression to Type 2 diabetes and potentially reduce the risk of Alzheimer’s.

https://www.asbmb.org/asbmb-today/science/032324/how-might-diabetes-lead-to-alzheimers

Sunday, 24 March 2024

How to prevent diabetic kidney disease? Health expert shares prevention tips for high blood sugar patients and treatment

From hindustantimes.com

High blood sugar patients may experience high blood pressure and anaemia due to reduced kidney function. Here are 6 ways to prevent diabetic kidney disease

Diabetic kidney disease, also known as diabetic nephropathy, is a serious complication of diabetes that affects the kidneys and is labelled as a “silent killer” where the main cause of this health condition is consistently high blood sugar levels over time, which can damage the small blood vessels in the kidneys. This damage leads to decreased kidney function and scarring of the kidney tissue.

In an interview with HT Lifestyle, Dr Ruju Gala, Consultant Nephrologist and Renal Transplant Physician at Zynova Shalby Hospital in Mumbai, shared, “One of the early symptoms of diabetic kidney disease is proteinuria, which is the presence of protein in the urine. Other common symptoms include swelling in the legs or face, fatigue, and decreased appetite. As the disease progresses, individuals may experience high blood pressure and anaemia due to reduced kidney function.”

According to her, the prevalence of chronic kidney disease in diabetic population is as high as 30-40%, called as diabetic kidney disease. Explaining why it is essential to prevent diabetic kidney disease, Dr Ruju Gala said, “Preventing diabetic kidney disease is crucial as it is a serious and potentially life-threatening complication of diabetes. Once the kidneys become damaged, their ability to filter blood properly is compromised, leading to an accumulation of waste and fluid in the body. This can result in high blood pressure, fluid retention, and even kidney failure.”

How to prevent diabetic kidney disease? Health expert shares prevention tips for high blood sugar patients and treatment (Photo by Shutterstock)

She elaborated, “Treating diabetic kidney disease can be challenging and often requires intensive interventions such as dialysis or even a kidney transplant. Focusing on prevention through proper management of blood sugar levels, blood pressure, and cholesterol can significantly reduce their risk of developing this debilitating condition. Taking proactive steps to prevent diabetic kidney disease not only helps preserve kidney function but also improves the quality of life for those living with diabetes.”

Talking about the treatment, Dr Ruju Gala said, “Treatment for diabetic kidney disease typically involves a multi-faceted approach that focuses on controlling blood sugar levels, managing blood pressure, and reducing the progression of kidney damage. For ones with more advanced stages of diabetic kidney disease, treatments may include dialysis or even kidney transplantation. These interventions can help to support kidney function. Those with diabetes need to work closely with their doctors to develop a comprehensive treatment plan tailored to their specific needs and health goals.”

She suggested the following preventive measures:

  • Monitoring your blood sugar levels regularly is crucial in managing diabetic kidney disease. Consistent monitoring can help you identify any spikes or drops in blood sugar levels and take necessary steps to keep them within the target range.
  • Aim to keep your HbA1c levels below 7% to reduce the risk of kidney damage and complications associated with diabetes.
  • Pay close attention to your diet by opting for nutrient-dense foods like fruits, vegetables, whole grains and pulses.
  • Limit your intake of processed foods, sugary beverages and high-sodium meals as they can worsen kidney function and lead to weight gain.
  • Consulting a dietitian can help create a personalised meal plan that suits your dietary needs and promotes kidney health.
  • Staying physically active is key in managing both diabetes and kidney disease. Regular exercise helps improve blood circulation, lower blood pressure and control blood sugar levels effectively. Incorporate exercises like walking, gymming, swimming or cycling into your routine for at least 30 minutes a day to enhance overall well-being and decrease the progression of diabetic kidney disease.

Thursday, 21 March 2024

12 foods that can improve circulation

From restless.co.uk

We all know that eating a balanced diet is important for our health. But when it comes to specific health concerns, such as poor circulation, research shows that there are several foods that can help to improve blood flow and heart health.

Although circulatory issues (which can be caused by things like obesity, Raynaud’s disease, and diabetes) often require medication, you can also make healthy lifestyle changes by adding foods to your diet that are known to improve blood flow.

With this in mind, here are 12 foods that can improve circulation…

1. Cayenne pepper

Cayenne pepper

Cayenne peppers are a type of moderately hot chilli pepper used for seasoning dishes. They get their spicy flavour from a phytochemical called capsaicin.

Research has found that capsaicin improves blood flow to tissues because it lowers blood pressure and stimulates the release of vasodilators, like nitric oxide. Vasodilators allow blood to flow more easily by relaxing the tiny muscles found along blood vessel walls. The study suggests that eating cayenne pepper can improve circulation, increase blood vessel strength, and reduce plaque build-up in arteries.

Plus, cayenne peppers are often included in various creams for pain relief because they encourage blood flow to affected areas.

If you’d like some inspiration on how to add cayenne pepper to your diet, check out this list of 15 cayenne pepper recipes from Insanely Good. Cayenne pepper is most commonly used in meat marinades and as seasoning for dishes like tacos, enchiladas, and fajitas.

If you wanted to, you could also try making your own cayenne pepper sauce using this recipe from Chili Pepper Madness.

2. Onions

Onions

All onions contain flavonoid antioxidants, which are known to benefit heart health. However, white onions have the highest flavonoid content.

Studies have shown that eating onions can improve circulation by helping veins and arteries to widen. For example, men in this study found that taking 4.3g of onion extract daily significantly improved blood flow and arterial dilation after eating.

Onions also offer anti-inflammatory benefits for arteries and veins, which can improve blood flow and boost heart health.

If that wasn’t enough, this humble root vegetable is also incredibly versatile and can be used to add flavour to a variety of dishes. For inspiration, check out these 16 delicious recipes with onions from The Clever Meal, which includes onion chutney and pasta with caramelized onions.

3. Cinnamon

Cinnamon

Most of us are familiar with the sweet, tasty spice of cinnamon, but what we might not realise is that it also offers a number of health benefits – including improved circulation.

Various animal studies have revealed the positive impact that cinnamon can have on blood vessel dilation and blood flow in the coronary arteries (which are responsible for supplying blood to the heart).

Research has also shown that cinnamon can help to reduce blood pressure by relaxing blood vessels; which in turn improves circulation and keeps the heart working smoothly.

For example, in this study of people with type 2 diabetes, consuming 1,200mg of cinnamon a day reduced systolic blood pressure (the force with which your heart pumps blood around your body) by an average of 3.4mmHg after 12 weeks.

As you’ll find from these 10 healthy cinnamon recipes from Everyday Health, cinnamon can be used in many different ways. Why not try making the honey cinnamon roasted sweet potato cubes or the healthy cinnamon hot chocolate?

4. Pomegranate

Pomegranate

Pomegranates contain high amounts of polyphenol antioxidants and nitrates, which are highly effective at widening blood vessels and improving blood flow.

As a result, adding pomegranate to your diet – as a juice, supplement, or raw – may help to improve circulation and blood flow. This can increase the rate at which oxygen is transported to muscle tissue, which can be particularly beneficial for active individuals.

This study of active people found that consuming 1,000mg of pomegranate extract 30 minutes before a workout increased blood flow and blood vessel diameter, and boosted exercise performance.

Another study revealed that consuming 500ml of pomegranate juice each day, either during or before strength training, reduced muscle damage, soreness, and inflammation in elite athletes.

Aside from eating pomegranate as a snack or enjoying it as a juice, it also makes a sweet addition to a number of recipes. In this list of pomegranate recipes from Olive, it’s used in salads, couscous dishes, sauces, and desserts.

5. Turmeric

Turmeric

Turmeric has been used in traditional Chinese medicine since ancient times and is known to widen blood vessels and improve circulation.

According to research, it’s a compound called curcumin, found in turmeric, that makes it a good food for improving circulation. Curcumin helps to increase nitric oxide production (which dilates blood vessels), and reduce levels of inflammation and oxidative stress (an imbalance between harmful molecules and healthy antioxidants) in the body.

In this study, taking 2,000mg of curcumin every day for 12 weeks resulted in a 37% increase in blood flow in the forearm and a 36% increase in upper arm blood flow.

BBC Good Food has a list of turmeric recipes – which includes everything from curries and rice dishes to hearty soups – if you’re after some inspiration.

6. Walnuts

Walnuts

Walnuts are packed full of healthy compounds such as alpha-linolenic acid (ALA) and vitamin E, both of which encourage the dilation of blood vessels and improve blood flow.

People with diabetes may particularly benefit from eating walnuts. This is because having diabetes can often cause circulation issues if blood vessels become damaged by uncontrolled blood sugar levels.

For example, this study of people at risk of diabetes found that those who ate 56g of walnuts each day for six months saw significant improvements in their blood vessel function compared with a control group.

Walnuts make a great snack on their own, but can also be added to meals. You’ll find plenty of inspiration in this list of healthy walnut recipes from Well and Good, which includes everything from cinnamon and walnut porridge to sun-dried tomato and walnut tacos.

7. Ginger

Ginger

Ginger is another food that, like turmeric, has been a staple in traditional Chinese and Indian medicines for thousands of years – and for good reason.

In both animal and human studies, ginger has been found to reduce high blood pressure, which is a condition known to restrict blood flow.

In this study of over 4,500 people, those who consumed the most ginger (between 2g and 4g a day) had the lowest risk of developing high blood pressure.

Check out these ginger recipes from BBC Good Food for ideas on how to add it into your diet. The list includes everything from stir-fried beef with ginger to ginger flapjacks.

8. Garlic

Garlic

Garlic is well-known for its benefits when it comes to heart health and circulation.

Studies have long suggested that garlic – particularly the sulfur compounds it contains, like allicin – can lower blood pressure by relaxing blood vessels, and increase blood flow to tissues in the body.

As a result, diets high in garlic are often linked with better flow-mediated vasodilation (FMD). FMD describes the widening of an artery in response to an increase in blood flow, which is an indicator of blood vessel health.

In this study of people with coronary heart disease, those who consumed garlic powder tablets containing 1,200mg of allicin twice a day for three months experienced 50% improved blood flow compared to the placebo group.

For cooking inspiration, check out this list of garlic-rich recipes from BBC Good Food, which includes spicy spaghetti with garlic mushrooms and easy chicken kievs.

9. Leafy greens

Leafy greens

Leafy green vegetables, like collard greens and spinach, are rich in nitrates which the body converts to nitric oxide – a compound that, as we’ve mentioned, effectively dilates blood vessels and allows blood to flow more easily.

In this study, those who consumed high-nitrate spinach (845mg) every day for a week saw significant improvements in blood pressure and blood flow compared to a placebo group.

Research has also revealed that people who follow a traditional Japanese diet high in nitrate-rich vegetables like spinach, often have lower blood pressure than those who eat diets without many vegetables.

There are plenty of delicious ways to add more leafy greens to your diet – such as in salads, soups, and pasta dishes. You can find more ideas in this list of different ways to eat leafy greens from Taste of Home.

10. Beetroot

Beetroot

A lot of athletes supplement their diets with beetroot juice or powder to help improve their performance. This is because beetroot, like leafy greens, is high in nitrates.

But it’s not only athletes who can benefit, as aside from boosting athletic performance, eating beetroot may also help to improve blood flow in older adults with circulation issues.

This study of older adults found that those who drank 140ml of nitrate-rich beetroot juice per day saw decreases in blood pressure, blood vessel inflammation, and clotting time than those in the placebo group.

Beetroot can be roasted, boiled, added to smoothies, and much more. A Couple Cooks has a list of their favourite beetroot recipes, which includes creamy beetroot hummus, poke bowls, and beetroot green omelettes.

11. Citrus fruits

Citrus fruits

Citrus fruits like oranges, grapefruits, and lemons are loaded with antioxidants, including flavonoids.

Research suggests that eating citrus fruits rich in flavonoids may help to decrease inflammation in the body. This can, in turn, lower blood pressure and reduce stiffness in the arteries while increasing nitric oxide production and improving blood flow.

For example, in this study of people who were overweight or obese, those who drank 200ml of blood orange juice twice a day for two weeks experienced significant improvements in blood vessel function compared to the control group.

Regular consumption of citrus fruits like oranges has also been linked to reduced blood pressure and a lowered risk of stroke.

Citrus fruits make a refreshing snack on their own or as part of a smoothie. Or, if you’d like something a bit more adventurous, why not try one of these recipes with citrus fruit from Taste of Home? The list includes everything from chicken tacos to orange-glazed pork with sweet potatoes.

12. Fatty fish

Fatty fish

No healthy foods list is complete without a mention of fatty fish. That’s because fatty fish, such as salmon, tuna, and mackerel, are great sources of omega-3 fatty acids.

Omega-3s are particularly beneficial for circulation because they stimulate the release of nitric oxide.

Research has also found that having healthy levels of omega-3 fatty acids can help to prevent the clumping of platelets in the blood – a process that can cause blood clots to form.

More good news is that fish oil supplements have been linked to reductions in high blood pressure and improved blood flow in muscles, both during and after exercise. For example, in this study of healthy adult men, consuming high doses of fish oil (4.2g daily for four weeks) significantly improved blood flow to the legs following exercise.

Our article, Omega-3 – what it is and why we need it, provides more information and ideas on how you can get enough of this essential fatty acid.

Final thoughts…

Poor circulation is a common issue caused by a number of health conditions, such as obesity, diabetes, and Raynaud’s disease. However, alongside any necessary medication, research has shown that adding certain foods to your diet can be an effective way to boost circulatory health and improve blood flow.

For further reading, you might be interested in our articles; 10 delicious foods that can boost heart health and 14 blood-pressure-lowering foods.

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