Does Intermittent Fasting Affect on Insulin Resistance? - Part 1 - Diabetes 16

Low level insulin could reduce body weight

(credit to ketogenicforums.com)

We talked about insulin resistance at previous post (What is the Meaning of Insulin Resistance? - Diabetes 15 | Tanza Erlambang Update).

The post said that “Insulin resistance refers to cells (of organs) which resist to insulin, thus glucose in the blood streams can not enter the cells, and then can not be used as source of energy.”

Then, “Resist to insulin is a kind of pretext to reduce cells ability in order to absorb glucose. This condition could cause increasing of sugar level in the blood.”

The question then, can we fix Insulin Resistance? The answer is yes.

Researchers suggest many methods, fasting intermittently is one of cheap, easy and healthy methods.

Fasting intermittently means that we are fasting, no meals for several our in 24 periods or several days in a week.

Some examples of intermittent fasting

(credit to HealthCentral)

Many methods are developed by dietitian or health professional to intermittent fasting as of above Table:

- 5 : 2 means two fasting days in a week

- 24 hours without food for 1 to 3 days in a week

- Time restricted, fasting for 12 to 16 hours a day.

The two important purposes of fasting intermittently are:

- lower blood sugar level

- improve insulin sensitivity.

Normal range of insulin level is below 100 pmol/L as shown in the first graph (Figure 1 above), but some sources said < 174 pmol/L.

In relation to energy, lower insulin level means that body fat can be used as source of energy. Hence, body fat may be burned.

# To be continued to part 2

Did Americans Less Donate before Recently Christmas Eves?

An empty plastic bucket

I saw a Santa Claus with his bell in malls, and even several Santa Clauses in big super centers about 10 years ago.

They collected donations from crowd for charity which associate to certain religious groups or institutions.

Children, young and old opened their wallet and put a couple bucks or coins in the plastic bucket.

Some times, I saw the bucket full of moneys, some drops on the floor, and fly around due to winds.

In the last several years, I have noticed the different.

I shopped 3 times to two shopping centers before Christmas eve this year. Santa Claus’s bucket almost empty.

A lonely homeless

Empty bucket make me wonder, Why?

Before answer the question, let’s see amazing facts:

1) 147.8 million Americans shopping before Christmas this year, 2019. More than last year in which 134.3 million Americans went shopping in 2018.

2) Americans donate about US$ 390 billions to charities each years since 3 years ago until recently.

Hence, I believed that Americans did contribute to charities by digital ways:

- credit or debit cards

- gift cards

- any digital ways (bank transfer, pay pals, money transfer services).

It is the main reason why I didn’t see people donate using paper money or coin in recent days, anymore.

Happy holiday and Merry Christmas to you and yours. 

What Indexes should be Considered to Find Retirement Countries? - part 2

One of Budha temples in Indonesia

We have talked about of cost of living index at previous post: What Indexes should be Considered to Find Retirement Countries? - part 1 | Tanza Erlambang Update

Another important index to considered as cheaper place is local purchasing power index.

This index refers to the power to purchase (goods and services) based on local salary, then, the index is compared to USA (New York).

As an example, country with local purchasing power index 45 means that:

- people of that country can afford to buy 45% good than their peer in New York, USA.

Moreover, Marlene Satter (2019) wrote article about “15 Cheapest Countries for Retirement (Some of Which May Surprise You).”

6 of them are following (may not in order):

1. Sri Lanka

- Cost of living index is 30.24 and Local purchasing power index is 17.36

2. India

- Cost of living index is 24.17 and Local purchasing power index is 17.15.

3. Malaysia

- Cost of living index is 39.38 and Local purchasing power index is 22.75.

4. Pakistan

- Cost of living index is 20.40 and Local purchasing power index is 15.42

5. Columbia

- Cost of living index is 30.15 and Local purchasing power index is 22.46

6. Indonesia

- Cost of living index is 36.24 and Local purchasing power index is 18.02

Other countries considered cheaper are: Philippines, Mexico, Vietnam, Serbia and Bulgaria.

Have you planned to retire overseas? Where?

Why Sugary Drinks Cause of Heart Diseases? – Heart 2

Sugary drinks sold in groceries

Based on observations to 118,000 of health professionals for 3 decades that sugary drinks lead to higher risk heart diseases.

Another study of 42 thousands men shown that drink for one can (200 ml) sweetened beverages may increase risk of heart relate diseases.

Consumption of two cans everyday improves heart failure to death up to 23%. The sugary drinks may include soda and sport (energy) drinks.

In addition to sugary drinks, other risk factors of heart diseases are:

- smoking tobacco

- less physical activities

- poor quality diets

- high blood pressure

- diabetes

- stress, anger and depression

Illustration effect of soft drink to body (credit to The Telegraph)

Why Sugary Drinks Cause of Heart Diseases?

Sugar associates with atherosclerosis in which arteries are “blocked” to bring oxygen to heart and to all parts of body.

We know that higher blood sugar level relates to diabetes. This diseases contribute to higher risk of atherosclerosis, and double the chance to get a stroke or heart attacks.

Other substances to cause atherosclerosis are:

- calcium

- cholesterol (bad cholesterol)

- fat

Heart diseases or cardiovascular disease (CVD) responsible for higher mortality rate in the world and USA.

The most death in the USA is caused by CVD. Top 5 diseases lead to death are:

- Heart diseases

- Cancer

- Unintentional injuries

- Chronic lower respiratory disease

- Stroke and cerebrovascular diseases

Do you like sugary drinks? How many glasses or ml you consume sugary drinks each day?

What Indexes should be Considered to Find Retirement Countries? - part 1

A tropic beach, just for illustration

Some retire persons in developed countries try to find “suitable” places for their retirements.

The places might be in Asian countries, European nations and in Latin American countries.

Word of suitable refers to the “cheapest” or affordable nations. At least, 2 Indexes should be Considered to Find Retirement Countries:

- cost of living index

- local purchasing power index

Cost of living index is a tool to compare cost between one location to other locations. In this case, USA (New York) as a standard. It is included the cost of:

- one gallon of milk

- gas (transportation)

- food

- clothing

- utilities

- groceries

- other cost of goods and services that relate to every day life.

Sample of Local food

The highest score for cost of living index is 100. A particular place or country might be have the higher or lower than 100, the meanings are following:

1) If index score higher than 100, let’s say 115:

- the meaning that the place or country has the higher cost of living. 15% expensive more.

2) If index score lower than 100, let’s say 85:

- the meaning that the place or country has the lower or cheaper cost of living. 15% cheaper.

What is local purchasing power index?

What countries to be included as cheaper countries and suitable for retirement?

We will discuss in the following post.

# To be continued at part 2

Whale Shark is Observed after Disappearing for 100 years

Whale Shark is included in endangered species list

Whale Shark is a shark instead of a whale. Physiologically, a whale shark breathes with gills, like other fish.

Its large size, make people call this shark as a “whale shark.” In fact, whale shark is believed as one of the biggest fish in the ocean. While whale is the biggest marine mammal, and even the largest animal in the world.

The number of whale shark (Rhynodon typus) is estimated around 7 thousands all over the world.

The population is decreasing year by year. Caused of population depletion are:

- by catching impact of fish industries.

- vessels strikes

- long life span

- late maturity

In some spots such as in Tambelan, Kepulauan Riau, Indonesia, whale shark is observed after 100 years of disappeared.

International Union for Conservation of Nature (IUCN) enlists whale shark as endangered species.

Have you seen or knew about whale shark?

What is the Meaning of Insulin Resistance? - Diabetes 15

Insulin resistance for illustration (credit to EndoctrineWeb)

Insulin resistance refers to cells (of organs) which resist to insulin, thus glucose in the

blood streams can not enter the cells, and then can not be used as source of energy.

What factors contribute to Insulin resistance? Here are several of them:

- body weight

- belly fat

- smoking

- less sleep

- less exercises

Resist to insulin is a kind of pretext to reduce cells ability in order to absorb glucose. This condition could cause increasing of sugar level in the blood.

In long term, higher blood sugar lead to development of pre-diabetes and then diabetes (type 2 diabetes) diseases.

Illustration of obesity and diabetes (credit to Infographic)

Sure, physicians may know whether we are developing insulin resistance or not. The tests may include:

- test of Fasting Plasma Glucose (FPG).

- A1C test for knowing pre-diabetes development.

Moreover, can we feel or know that our body is developing insulin resistance? Some signs are following:

- feel hungry often

- thirsty

- skin tag

- urination frequently

- feel tired

- feel tingling in hand and feet.

Insulin resistance may be reversed by doing:

- Reduce body weight and belly fat

- Healthy life style (no smoking and sleep enough)

- Eating healthy foods (fruit, vegetables, whole grains, fish, beans and legume)

- Doing exercises regularly 

Physician prescribes drugs to control blood sugar, they may include:

- Fortamet

- Glucophage

- Glumetza

- Riomet

Relate posts:

- How Lipotoxicity Relate to Diabetes? - Diabetes 6 | Tanza Erlambang Update

- What is Hypoxia and How Its Relates to Diabetes? - Diabetes 7 | Tanza Erlambang Update

- Can Abnormal Blood Sugar Lead to Seizure? - Diabetes 8 | Tanza Erlambang Update

- Can Diabetic Ketone-acidosis Lead to Death? - Diabetes 9 | Tanza Erlambang Update

 - Is there Relationship between Coffee and Type 2 Diabetes? - Diabetes 10 | Tanza Erlambang Update