Statins - villan or hero?

Are you already taking statins? Know someone who does? Been recommended that you need to? Are you just curious?

There is a LOT of controversy about Statins. My aim with the following is to simplify the main information that I have found from current, and I believe, reliable sources. I understand that the topic is ‘hot’ and widely debated and also extremely confusing for us plebs out there, which is why I wantedto research this for some clarity about the basic premise. Do we need Statins? Are they evil? What are they really for?

Explaining cholesterol is out of the spectrum of this brief blog. I am currently working on a cholesterol blog, till then please search on the net or blow your mind with an extraordinarily detailed explanation of cholesterol from go to woe with Dr Peter Attia here.

So what are Statins?

Statins are a group of medications that have been created to help lower cholesterol for those with heart disease. These are some common ones

• atorvastatin (Lipitor), 
• fluvastatin (Lescol, Lescol XL), 
• lovastatin (Mevacor, Altoprev), 
• pravastatin (Pravachol), 
• rosuvastatin (Crestor), 
• simvastatin (Zocor),
• pitavastatin (Livalo).

Side effects

1. Headache
2. Nausea vomiting
3. Constipation
4. Diarrhoea
5. There are also severe side effects associated with the liver, although they are rare.

When are you prescribed them?

Traditionally Statins were prescribed for those who had had a heart attack, stroke, athlerosclerosis, genetic disposition or whose LDL levels were in the dangerously high category. The controversy and outcry seems to have started when many countries decided to make it standard that anyone with a family history of heart disease were offered it even if their LDL C and triglyceride levels were low, or anyone who’s LDL had reached a point that was considered upper normal previously. So from about 190 mg/dl (8-9 mm) to anyone over 130 mg/dl. A handy reference range is here 

What does a Statin actually do?

In a nutshell, Statins lower LDL and decrease general inflammation. The jury is still out whether its the LDL lowering effect or the anti-inflammatory effect that has the benefit. Regardless, we know they work. LINK

Thats it, case closed

    Well…. kind of….

As in the beginning of this post I listed several of the Statins available, there are many options and they are stronger, weaker, and have different effects with different people, so you may need to try several before you find one that works with you.

So, yes they do lower LDL, in particular, they predominantly lower the larger particles of LDL in cholesterol, not so much the smaller particles. 

One of the most important numbers to have taken if you suspect you are at risk, is the NUMBER of LDL particles the are being transported. These particles are different sizes and the smaller ones tend to be cleared less by the body and seem to be the ones that cause trouble. However, this is not entirely proven, as smaller particles also tend to at the same time to increase the number of LDL particles in the cholesterol. As you can imagine, you can fit a lot more smaller objects in an area than you can larger. Like a jar with tomatoes, when thats full, you could fit some cherry tomatoes and increase the overall tomato number.

So Statins clear more of the larger particles which has an overall effect of lowering the LDL particle numbers , and thats very important as is the anti-inflammatory affect. 

The troublesome part of statins is that they lower cholesterol synthesis in other parts of the body Cholesterol is vital for the production of hormones, such as sex hormones, vitamin D, cortisol. No cholesterol, no life.  This is why you would want to use a statin only if you were in the high risk group and not necessarily if you didn’t have those risk factors

When should you question it?

World expert Dr Ronald Krauss has been leading many studies for decades on statins, heart disease and factors that will lower them. His opinion is that people are put on statins too prematurely and that possibly is why there is suddenly studies showing increases of diabetes and Parkinson’s for those who take statins long term.

In a nutshell, if you have LDL below 150 and have had no history of heart disease, perhaps this is the time to question Statins and get your LDL particle number measured. 

If you are in the extreme level of LDL, high blood pressure, previous heart disease history, then it would appear statins are a good option. The fact is that they lower LDL in general and that has been conclusively proven to lower your risk and at this point, that is the most important thing.

Are there other options for the established high risk person?

(I MUST reiterate that I am no doctor. Ask your doctor about anything you are thinking of trying and please heed their advise. Heart disease is extremely complicated and individual, some work well with one thing, some with others)

• To minimise risks of heart disease and if you not already at risk or if you are right in the middle of the risk zone and had had an episode already, so …. all of us, then a healthy diet filled with whole unpackaged foods and daily exercises will definitely be of benefit. Unfortunately, as we have found after the egg cholesterol myth was busted, diet has a small impact on cholesterol levels. Diet alone will not be enough to lower substantially the LDL level in those that have established heart disease. That said it WILL improve your life and health in other ways that are extremely important. Exercise also will not fix a high LDL, but it will help your health tremendously. The healthier your lifestyle is, the better you will live. I think thats really what we all want. A decent age but to be healthy, happy and vital to the end and not crawling slowly to the finish line.
• Dr Peter Attia will sometimes put his patients on a PCSK9 inhibitor instead of statins
• Niacin is also sometimes prescribed as it has a cholesterol and triglyceride lowering effect while preserving HDL.
• Bergamot is an interesting one. It lowers cholesterol while preserving HDL as well. This doctor has used it successful in conjunction with statins

If you are on Statins

I’ll assume you have established a diagnosis of heart disease.

• There seems to be a high blood sugar side affect in statins that could lead to diabetes. A whole foods diet is important. One that focuses on protein, certain fats and vegetables for the majority of your intake will keep these levels lower. Bitter melon is a superb extract you can get at health food stores. Take 2 with food and it will work to stabilise your blood sugar (do not take this if you are on blood sugar lowering medication). Exercise is particularly useful to balance blood sugar levels and a casual stroll after your biggest meals is perfect to keep the levels down, not to mention its fabulous for digestion, casual though, not a power walk!

From: https://www.drcolinobrien.ca

• Keep the healthy fats up! Statins effect on lowering cholesterol has ramifications for the vital role cholesterol plays in making our hormones. We need cholesterol to live and function.
• Have a look at the Mediterranean diet, there's good research out there that indicates that is helpful. 
• Dr Krauss has lead some research on a high fat diet that has been efficacious
• Take a liver supplement with milk thistle to help the liver process the statin and cholesterols. Great supplement, we should all take that, a general detox to keep our liver as clean as possible.
• There's been talk of CoQ10 and Vitamin K2. Statins can lower our amounts of it. Jarrow CoQ10 has been tested and has been given the tick for delivering what it says, 200mg is good. Plus a good K2 supplement, around 180mcg.
• It can affect the production of Vitamin D, so supplementation is useful and can mitigate the muscle weakening effects in many.
• Another reason for exercise. Statins can cause muscle wasting. Counter act that with a good strength program (you are never too old for this!)

Useful Tests

• Ask your doctor for the LDL-P NMR test or information on it if you are interested. This is not a free test. We priced it recently at $180 AUS. However, if you see your LDL is not extreme and you are otherwise healthy and relatively lean, this is a worthwhile investment to make.
• Get regular ALT tests to ensure the liver is coping with the medication
• Get a regular blood glucose test to keep a check on the levels
• Regular checks of Vitamin D levels

I hope you feel a bit more certain about Statins. I certainly do. Before I had looked into this properly, I was definitely on the “statins are dangerous, bad, evil” bandwagon. Knowing some people going through this has made me look deeper and I am so very grateful for that. Its been a good reminder to keep reading, never assume you know, and check all sides of a tale. Statins I feel, have their place when your health is seriously at risk. They don’t take the place of a healthy diet and lifestyle, they work together, and by keeping an eye on how your body is responding to them with regular tests and inner checks, you should avoid much of the down sides.

If you want help with a diet and exercise plan that will work well with your health situation please contact me. I can create something for you or help you implement what you have been advised to do. You don’t have to go through that uncertain how to activate a plan like that, I can help you. If I can’t, be assured I shall let you know and recommend you to others. Your health is the most important thing you have, you are IN CONTROL!

Cheers for now! :-)

Good Podcasts to listen to

• http://podcastnotes.org/2018/07/04/krauss/
• https://www.foundmyfitness.com/episodes/ronald-krauss

Let me know if you come across others that are particularly relevant

Comfort Zones

What was the last thing you did or didn’t do because it made you feel uncomfortable?

Morning jog in the rain? Or did you just skip it that day?

Faced hunger for half a day? Or thought about it and didn’t?

Spoke in front of a group of people? Or opted out ?

One thing I have always conversely tried to do and tried to avoid…especially the older I get..  is getting out of my comfort zone.

I resist it, although,

I KNOW its important to do it

I KNOW the challenge is great for resilience, experience, character development….and, quite frankly, if we don’t get out of it semi regularly, life is pretty beige.

(On a brain health note, it also activates certain pathways that is very very healthy in the brain. We don’t want those atrophying.)

However

Its nice to say its good for you, but its often another to do it. I’m a classic for excuses, are you?

My latest challenge was going to a concert. To clarify, going to a Pink concert.

Half of you are now saying, “what!…what kind of challenge is that!?…give me that damn ticket!”

…and I suspect, there a few out there who read the above and immediately knew what a challenge it was.

Everything in life is pretty subjective, whats hard for one is easy for another. I try to keep that in mind when I want to criticise others. For me, going to a concert is tricky on many levels.

I don’t like crowds, they make me edgy

1. I don’t like loud noises
2. I like early nights, and this wouldn’t be one
3. I like to workout and eat healthy and the ramifications of a late night means I will want to eat more than normal and be too tired to exercise.
4. I got up the concert morning for work at 4.20am…big day!
5. Driving there and back in the concert traffic, trying to find a park that isn’t a marathon away and in a safe enough zone.

I could so easily have not gone, give me a choice and I would have stayed home all warm and cosy….but I knew …I KNOW…. That I would feel soooo much better if I went. Like when you are due for a workout and thats the last thing you want to do BUT you KNOW its good for you and you’ll be happy after. When you want a yummy snack, and theres only apples left in the house, and ermmm…noooooo it just won’t do! (First world problems hey!)

Fortunately, and I am so very fortunate, my wonderful partner is the exact opposite. He likes filling the days with experiences and friends, and he works damn hard on top of that. He constantly challenges my zones, happily and unmercifully challenges them, and thank goodness. I would be living so beige without that.

SO, I made sure not to think about the concert all day and just potter through my daily schedule of work, exercise and dogs. Much more relaxed…. I think I’ll try that next time too hmmmm

Well, what a concert! We were entertained fully! I’ve never seen a show like it. This woman is absolutely amazing.

There was also a side thought hovering throughout the concert.

I had treated my daughters to tickets to the show (birthday gift a few months before) on another date a few days after our show. Those that know my story know I unfortunately have been forced to disconnect from them (I look forward to that being reversed one day *quick prayer*). My joy in getting communication with them when they received the tickets was huge, but sadly since then I have heard nothing and minimal to no response from messages. Its normal, but it always hurts. So this was at the back of my mind during the concert. I was thinking how wonderful an experience it will be for them to see this incredible show which is also chock a block full of female empowerment, glamour, awesomeness. All around were women and mums with their daughters having a lovely time. It was bitter sweet to see, but more sweet, as in a strange way it is something we will have to connect us. Our shared experience and joy in this show.

So Pink and my wonderful, crazy, fun partner, I thank you.

Another challenging situation faced and an incredible experience for my reward.

In the words of a dear person

“How lucky am I"

postscript: my daughter did msg me..... thanking my partner only. One message in 3 months. I nearly threw my lunch up. Kids can chop your soul down so easily can't they.....

Fascia - Your invaluable body stocking

Who’s heard of fascia? Its either a totally foreign word to you, or one you hear mentioned by trainers all the time or you massage therapist.

So what is it?

Do you really need to care?

Lets first get to know fascia a little bit more…….

Simply put, the fascia is similar to a body stocking that wraps around the body, like a single piece of material, that holds the bones, tissue, muscles….everything together and in the shape we all know and love. Not only does it wrap around the body but it also extends into the body. So imagine a honeycomb weblike structure extending from the skin through the muscles and tissues, and some even conjecture, the bones, not unlike the way the juices of an orange are held together with that web like structure of the fibrous pulp.

Fasica. Note the stringy webbing

See how stringy it looks in the picture. This stringy web protects, cushions and surrounds organs and vertebrae and permeates tissue, allowing the muscle fibres and tissues to gently slide against each other and contract and flex as we move through the day. Now if we don’t move a spot this web will deposit more of these collagen fibres through it and a build up occurs. If you move (stretch, massage, exercise) and drink plenty of water, this will break down the collagen and move it through the body for use, absorption or expulsion. If you don’t, more of this will accumulate.

Think back to an injury that you or someone else had and it pained you or them to move it properly afterwards. I’ve seen many people (and myself) not want to move properly or at all and as a result the area stays still. So a build up of this collagen occurs again and again and isn’t flushed out of the system in the usual manner. This build up gets sticky and gums whatever its attached to together. You know when someone might touch an area to rub and it hurts….thats the build up. Healthy fascia, healthy tissue won’t hurt. The more you avoid that hurt, the more the build up and more pain and so on. A nasty cycle.

So healthy fascia is juicy and hydrated, like a wet sponge, but as collagen accumulates, if our dietary intake and exercise is poor it becomes brittle. You can imagine how pliable a wet sponge is as opposed to a dried out sponge. Bending a wet sponge and it just straightens back. Bending a dried out sponge and it breaks. Water is so important to the efficiency of this system

Going back to the body stocking visual. Fascia is one piece. When you have one piece and you tighten an area, another area further along is inevitably changed. Part gets tight and it pulls and tugs other areas, that will correspondingly impact further areas. Not inconceivable to imagine tight shoulders for example, impacting further down to promote back pain, hamstring tension and so on….and of course head in the other direction to perhaps an achy head.

If you are stiff, tight, in pain, you can be proactive and do something about this right now. If you are not any of those things, then lucky you, but you will definitely benefit from a daily protocol to keep yourself healthy and keep pain away.

So what do you do?

Stretch, kneed , or roll yourself out everyday and include good hydration, 8 glasses of water a day really is the minimum. Gradually the pain will abate and over weeks of regular attention will go away. 

Everyday fascia health protocol.

1. Consume a couple of large glasses of water, preferably with minerals in it, like a good quality rock or sea salt, lemon is also a great additive.
2. Do some form of fascial movement, like:

• Foam roll your body
• Jump on a mini trampoline
• Shaking movements
• Kettlebell swings
• Tai chi

Painfree? Is it possible? My experience with turmeric

This year has been a year of many firsts for me. Probably the most relevant one is the onset of peri menopause, hmmmm....trying to embrace that one, and the other is the recognition that I am suffering from arthritis, damn!

Okay, okay, I get it now. I have always tried to deal compassionately/ empathise with all of my clients, and I have been able to embrace the trials of my life (kicking and screaming sometimes) the last few years as it has made me a much better trainer and person, but I have never appreciated the pain of arthritis. My goodness! Its horrible, it keeps you awake. Mine's in my big toe and makes movement painful and often I struggled to walk because it just hurt too much. I see and feel my body compensating for the lack of movement from that side of my body and my mind races to all the repercussions that will have to my mobility if I allow myself to be pushed around by this 'thing'.

Panadol didn't cut it, voltaren, nope. I've tried MSM in the past (not for arthritis admittedly), did nothing. Being me, I thought straight to my diet. I am not that strict currently and the processed foods and alcohol would be adding a fair bit of inflammation to my body. So wrestling with myself, half of me wants medication, the other half says sternly ,"now, come on. You tell others not to complain if they feel pain and their diet is a mess. Don't be hypocritical. Suck it up and do something........Nooo drugs! now!" and so on

Then, as happens when you buy a blue car, and suddenly everyone is driving a blue car too, I happened across several information sources regarding turmeric. I have been a little dismissive of turmeric, I know the theory, buuttt eh. However, some people are having anecdotally great success with high dose turmeric, up to 30 gms a day. Cool, worth a go, its certainly not hurting me.

So for the last 3 months I've been having between 15 and 30 gms a day (Trying to cut costs a little), after a week, far less pain. 3 months later...seriously...I will not stop this. Not only is the turmeric having a wonderful anti-inflammatory effect on my brain and the rest of the body, but its pretty much painfree arthritis wise. I can feel the arthritis lump there, but I can walk normally and run , jump if I am so inclined and it doesn't pain me just putting my shoes on or having a tissue fall on it. Heaven!

Let me know if you try the high dose as well and what result it had to your pain. Full disclosure, I also have hip pain caused by me overworking my muscles and not stretching and it hasn't touched that ache so much, but Know what I need to do there....stretch damn it Vashti. Just do it!

All the best :-) x

PS - An important disclaimer! If at all unsure consult your doctor before you try extra turmeric, as I am no doctor! Also it is possible to have ill effects from too much. It will thin the blood, so if you are on blood thinners such as warfarin, please do not try this. It can lower the blood sugar so if you are on medication that lowers blood sugar be aware that this can lower it further and that can be quite dangerous.

Places to get it:

• Healthfood stores
• https://www.iherb.com/pr/Dr-Mercola-Fermented-Turmeric-60-Capsules/82238
• The one I use currently: https://www.chemistwarehouse.com.au/buy/84676/Wagner-Turmeric-3333-2b-100-Capsules

Not Another New Years Resolution Post!

Every New Years a cavalcade of posts are sent scampering around the world telling, encouraging, cajoling the reader into reading about the new year resolution. Some are for it, some are against it (why wait for new year), some have a list of ‘best’ resolutions, and others let you know what resolutions you should NEVER make (ie, lose weight, renovate, or be positive to everyone you meet)

So with that in mind, let me keep this short and practical.

Personally, I LIKE the idea of a New Year resolution list. I’m all for making resolutions during the year, but there is something wonderful about starting something at the beginning of a full year ahead...like Mondays are often used to start a new project, or skill learning. New year is like the penultimate Monday. 

BUT....if you are going to go to all that effort of creating these new plans/ ideas/ improvements to your life, why not spend a few minutes more creating a way to ensure you actually reaches each of these goals and not let your enthusiasm just peter out as the weeks go by and suddenly its Easter and you are happily chewing on eggs before u remember that no chocolate rule you had set on January 1st. 

OKAY

So make a list.  

Try and keep it to a couple of items...not too many

Are they achievable? Do you feel 10/10 able to achieve it...if there is a yes but or yes if, answer, then the goal maybe fine but it needs breaking down. Lets use one of mine for example: 

1. - Meditate everyday

okay...I think you can all see how vague this is.....yes of course I ‘can’ do it, but will I?..... Probably for a few days, maybe even a week. I can bet with great certainty that it will not last long. Soooooo....lets make it doable, and quite frankly, more fun.

WHEN and HOW

When will I do it and how? Honestly, I wake early, I’m tired, I need coffee, my dogs need a walk. I work and come home exhausted and just want to sleep or watch tv and vague out. I can’t think of any ‘perfect time’ to meditate. However I know how awesome I feel when I do.

I’m going to make a check list, stick it on my fridge. I’ll have a description column, and in that will be a version of my goal. Meditate before sleep for 1 minute (either just counting breaths or using a visualisation tape). Yep, 10/10 I can do that, even when tired. If I do more great, but thats not the requirement. 1 minute and I get a nice juicy tick in that achievement box, yeehaw!

Next week in my description, all going well I will make it 2 minutes, then the week after 3 minutes, etc, etc. My goal will be 30 minutes, but I’m not even thinking about that now, thats way too hard and too unachieveable in the mind state and habits I have now. If I get to 10 minutes and freak out that its too much, I will just lower the expectation for that next week. Simple, and my list is on the fridge to remind and encourage me everyday.

So what will your goal be? 

Imagine, wanting to lose weight, learn a language, be tidy, relax, learn economics, read a book a week (yes it can be done), and what could be achieved if you broke it down to its most basic and doable part, then gently added every few days or week. That’s 365ish days a year and 52 weeks of continual improvement...imagine the person you could be by the end of one single year. 

Its now 2018, who will you be by 2019? 

Who do you WANT to be? 

Write it down....and do it :-) 

If you need any help, coaching or guidance, feel free to email or facebook me for some ideas or more formal assistance

Gene Genie?!

Is gene testing the health key to the optimal body?

Answer : possibly

I have been following avidly, the advent of mainstream gene testing. Its such exciting stuff. Like Indiana Jones finding ancient tresures, we can now find the hidden treasured data within our bodies...the blueprint to what our body actually needs and wants to be the best version it can be. How incredible does that sound!? So is it really that good...is it the end of guess work in what the hell new diet or fitness style we need to follow

A few weeks ago I noticed a fairly cheap way to have a few genes tested at my local pharmacy. For $100AUD this test will look at four genes that current research shows have impact on our body and how it processes fat, carbs, what diet the body is better on and what kind of exercise is more effective. Being cheap, it's four genes only, so I was not expecting any ground breaking detail, just perhaps some guidelines.

Let me tell you what I found out

First the genes,

    The ones tested are (with basic descriptions of each),

LIPC - regulates the production of hepatic lipase enzymes. These enzymes are involved with the regulation of cholesterol and triglycerides. Risk variants have less activity of this enzyme, which can lead to increased levels of HDL, LDL and triglycerides

APOA5 - major gene that regulates triglyceride concentrations. Risk variant carriers are more susceptible to higher triglyceride levels than those without the risk variant.

FTO - This little guy has many roles. He participates in the regulation of body size and fat accumulation. Risk variants have trouble controlling eating as they are not sensitive to the satiety alert in the brain. It's also associated with an increased incidence of ALzheimers. If BMI is high their is also an assocaition with developing type 2 diabetes. Generally those with the risk variant are 1-3 kgs heavier than their counterpart , higher BMI, higher fat mass and at risk of obesity. On the bright side it has no association with energy expenditure. So controlling the weight will not be impeded by the body resisting the weight loss...just the mind!

PPARG - What happens with any excess food we eat depends on the workings of these busy genes. Risk variants are far more prone to fat storage than non risk variants. Not only that but this gene shows what sort of sensitivity we have to fat and carb digestion, therefore what kind of diet would be more suitable.

So how does this apply to me?

In point form:

1. I respond best to medium intensity exercise (I agree and am relieved as I always feel bad when I do high intensity and also feel low intensity does little for me)
2. I do better on a diet lower in carbs and also lower in fats, particularly saturated. So potentially look at some digestive enzymes to help my body break these down and also blood sugar controllers, such as bitter melon, to keep the insulin in its place
3. I need to keep my BMI lower to avoid obesity, diabetes
4. I need to keep my brain active and also feed with healthy fats to keep alzheimers at bay
5. My mind doesn't register satiety very well, so I need to work on feeling comfortable at being 80% full and training myself how to know when I hit that stage
6. I should get a lipid blood profile and keep aware of it as I am more likely to have higher LDL and triglyceride levels if my diet isn't on point most of the time
7. I have the gene variant related to obesity (I knew it!), and as such it's important I keep active and aware of my diets health

So was it worth it?!

For me personally, absolutely! I like to be proactive and I also like the fact it has taken a fair bit of guess work out for me. Probably because fitness is my life, I completely over analyse and question what I am doing for exercise and what I am eating....this causes me to go all over the place , trying everything, and changing everything...way, way too often. Now I know why the Keto diet has never felt good to me and I have struggled doing it. For a start I was including too many saturated fats and I never felt satisfied as many people say they do. I'm not scared to add a little carbohydrate to my meals now and I am happy to workout at a medium state predominantly (I add a bit of the low and high intensity to hit all 3 states....got to keep the body balanced)

So what are your thoughts? Would you consider it?

Here's where I got the test, MyDna, I did the health one, they also offer a test which shows how your body responds to many medications.

Why I love Bitter Melon

A miracle fat loss supplement?......... Maybe!

What is it?

This wierd looking fruit, bitter melon, is also known as bitter gourd, bitter squash, bitter cucumber or balsam pear. It refers to the fruit grown on a Cucurbitacae vine. It grows in tropical and sub tropical climates in Asia, Africa and the Caribbean.

What is it meant to do?

The Chinese have long used Bitter Melon as a blood sugar controller, and finally the Western World is becoming more aware of its uses. Bitter melon is a plant that has the amazing ability to improve glucose tolerance and reduce blood sugar levels. This is why bitter melon is highly recommended for diabetics (always check with doctor first!). The benefits don't stop there. Due to its improvement to glucose tolerance it is also great for:

• Skincare and acne, psorriasis, eczema (drink the juice 3 x a week)
• Has more beta carotene than broccoli
• Vitamin K (blood thinning and antiinflamatory)
• Relieves acid reflx and indigestion
• Diabetes type 2, 
• Lowers cholesterol , (therefore reduces heart attacks and ehart disease
• Anti cancer properties
• Due to blood sugar and liver tonic benefits it is an effective weightloss controller.

So how does it do it?

These days, extra weight, lifestyle, and dietary intake all play a part to make many of us insulin insensitive. This results us in having an excess of blood sugar in our system. Fat loss wise, the body can not burn fat in a sugar filled environment. It will stop using other energy sources (such as fat) and use only the sugar until its gone. Dietary fat at this point, is not broken down for energy use, but rather stored in adipose (fat) tissue around the body and also accumulates in the liver and contributes to clogging in aortic valves. High levels of blood sugar will also damage blood vessels and nerves. None of this is good for longevity and good health!

The fruit has at least three active substances with these glucose tolerance properties,  charantin, vicine and an insulin-like compound known as polypeptide-p. It seems these work individually or together to reduce blood sugar levels. Bitter melon also contains lectin, which has similar effects to insulin in the brain (insulin secretion is needed to lower blood sugar levels) and promotes insulin sensitivity in the body.

The Garvan Institute in Australia has done some interesting studies in the last few years, looking at bitter melon as an effective supplement for diabetics. Noting that it has few side affects compared to pharmaceuticals.

"When we give this compound to our mice just before a meal, we then give the meal, we find that they have a much more efficient removal of glucose from the blood compared to animals that have not been given the drug," Garvan Institute's Professor David James

How do I take it?

Take it in capsule form, I use iherb generally for my Bitter Melon capsules, and take them around 30 mins before a higher carbohydrate meal. However don't worry too much if you forget before your meal, you can still take it while eating. The other option is to use the actual plant. These are generally found at your local Chinese market place. Be warned the fruit is well named. It is BITTER! The recipes below are worth following to make sure you are able to hide the taste sufficiently. :-)

So if you suspect you might be a little insulin insensitive or have high blood glucose levels, bitter melon is a great and natural substance to try. Just a word of caution. Its highly effective. Take the recommended dosage. Hypoglycaemic attacks have been associated with high intakes of the supplement (admittedly these intakes have been over 5 times the recommended dosages). These extreme intakes are very unlikely if you are just adding the actual food into your diet and not the supplement.

If you found this interesting, you may want to implement this into your way of eating. If you are unsure in any way feel free to contact me

Recipes

• Stuffed Melon recipe 
• No fry Melon Crispie
• Juice

Recipe ingredients:

• •  1 Bitter melon seedless, chopped
• •  Ice to taste
• •  Honey or stevia to taste
• •  Lemon to taste

Place bitter melon pieces and ice cubes into blender.

Stir until smooth and blended. When the ice cubes rather smooth, enter lemon juice and honey to suit your taste (to get around for the bitter taste of bitter melon covered with sweet honey and fresh lemon).

---

References

http://www.lifehack.org/articles/lifestyle/10-benefits-bitter-melon-that-makes-even-more-worth-eating.html

http://www.livestrong.com/article/308112-how-to-use-bitter-melon-to-lower-blood-sugar/

http://www.naturesgoodness.com.au/Bitter-Melon-Capsules.html

http://www.abc.net.au/news/2008-03-26/humble-vegie-may-end-diabetes-fight/1083716

https://www.garvan.org.au/research/diseases-we-research/diabetes-type-2

https://en.wikipedia.org/wiki/Momordica_charantia

http://articles.mercola.com/sites/articles/archive/2016/07/11/aloe-bitter-melon-help-treat-diabetes.aspx