Our lifestyle has a major impact on our brain health. What we eat and drink, how much we exercise our body and mind, how well we sleep, how we manage stress and the way we socialize are all critically important for our brain health. NUTRITION AND HYDRATION A Mediterranean style diet which is rich in green leafy vegetables, fish, whole grains, olive oil and nuts has been proven to help maintain brain health and reduce the risk of Alzheimer’s disease. This diet includes following the lifestyle as well, which means cooking and eating fresh food, savoring and being mindful of the taste and enjoying the dining experience with friends and family. Decreasing intake of food high in saturated fats like processed red meats—hot dogs and sausage—pork, butter and dairy products can help decrease the development of Alzheimer’s disease. Eating a diet rich in omega-3 fatty acids including fish twice per week such as salmon, cod, sardines and haddock, or walnuts, flaxseeds and chia seeds will help support brain health. Eating a rainbow of colorful foods such as blueberries, raspberries, broccoli, spinach and kale slows aging in the brain due to the high antioxidant content. Using herbs and spices can also help decrease inflammation including turmeric, cinnamon and ginger. In terms of hydration, avoid sugary drinks as sugar causes brain inflammation. Aim for filtered water and adding lemon or ginger to water. Green tea is high in brain boosting antioxidants and one cup of organic coffee can improve memory and decrease dementia. EXERCISE Our bodies need to move. Exercise fosters new brain cell growth and preserves existing brain cells. Exercise improves all-over circulation, especially to the brain. It also stimulates chemical changes in the brain that improve mood, thinking and learning. Find a daily activity that can fit into your life. Various ways of exercising include aerobic: focus on 30 minutes, three to five times per week of moderate intensity; strength: focus on 10 minutes, five times per week of squats, lunges, planks, bicep curls, etc.; flexibility: focus on 10 minutes. five times per week of stretching muscles through full range of motion; and balance: focus on 10 minutes, seven times per week of standing on one leg, standing heel to toe, walking on heels and toes, walking backwards and sideways or yoga/tai chi. MENTAL FITNESS Along with physical fitness, we should all focus on mental fitness. We all have something called a “brain reserve” which helps our brain adapt and respond to changes. This develops in childhood and strengthens through adulthood. Continuing to learn, starting new activities and learning new skills help build and improve the brain reserve. Learning a new skill helps our brain form new connections and strengthen existing ones. We can learn a new language, instrument or start a new hobby like photography. Playing brain games are helpful as well, such as crossword puzzles, chess or card games which improves reaction time and problem solving. SLEEP When we rest well, our brain thanks us. Adequate sleep allows the brain to repair its neurons or brain cells which helps us concentrate and focus the next day. Sleep is the only time the brain can clear out toxic wastes accumulated during the day. Without sleep, we don’t remove the waste which can lead to Alzheimer’s and Parkinson’s. Follow a regular sleep schedule by going to sleep at the same time and waking up at the same time which helps reset our circadian rhythm. Develop a bedtime routine such as reading a book, listening to soothing musing or taking a warm bath. Limit screen time 30 minutes before bed including computers, cell phones, TVs and tablets. Bright blue light impacts our melatonin production and makes it more difficult to fall asleep. Sleep in complete darkness by using an eye mask or black out curtains to stimulate optimal melatonin production. Aim for a total of seven to nine hours of sleep. SOCIAL INTERACTION A support system helps reduce stress, decreases depression and improves intellectual stimulation. Harvard School of Public Health (HSPH) researchers found that people with the most social interaction experience the slowest rate of memory decline. Happy relationships and marriages, as well as having a purpose in life, show protective effects to age-related cognitive impairment. Staying physically connected can be more complicated now that we are socially distancing, but technology has made communicating effortless. Set up a FaceTime, Zoom or Skype with a loved one or friend you haven’t connected with in a while. MANAGE STRESS Stress is inevitable but it can be managed. Sara Lazar, a neuroscientist at Massachusetts General Hospital and Harvard Medical School, proved that regular meditation keeps our brains healthier. Here are some simple ways to help de-stress. 1) Focus on the present; 2) Give the brain a 10-minute break by sitting in a quiet place and focusing on breathing; 3) Think positively. Motivate yourself. Say, “I can do this; I can figure this out; I’m going to be okay”; 4) Use imagery. Keep a picture of your favorite spot, and when stressed look at the photo, imagining how it feels, looks sounds and smells there; 5) Journaling about what bothers you helps to relieve internal stress; 6) Practice saying “No” if you don’t feel comfortable doing something.

The inevitable aging process plagues us all, however it can be slowed down by eating the right foods.  Anthocyanins are anti-inflammatory, anti-viral and anti-cancer. They improve eye health, protect brain health, increase levels of vitamin C and support collagen production. Some foods rich in anthocyanins are all types of berries, beets, purple cauliflower and blood oranges. Omega 3, 6 and 9 are fatty acids from healthy fats such as avocados, olive oil, coconut oil, chia seeds, flaxseeds, salmon and walnuts. They are known to prevent a number of medical problems such as depression, cardiovascular disease, brain dysfunction, asthma and arthritis. Similar to anthocyanins, carotenoids are antioxidants that protect against oxidative stress especially from sunlight. Carotenoids are the orange, yellow and red pigments found in fruits and vegetables. Some examples include carrots, sweet potatoes, squash and peppers. Collagen is the most abundant protein in the body needed for the growth and health of skin, hair, tendon, cartilage, bones and joints. Our body’s collagen production naturally begins to slow down as we age leading to wrinkles, sagging skins and joint pains. There are multiple sources of collagen from bone broth to beef, chicken and fish collagen peptides. Water is the vehicle for delivering essential nutrients to the skin cells. In fact, many people do not realize that they are dehydrated. People should aim to drink half of their body weight in ounces of water. For example, someone that weighs 100 pounds should drink 50 ounces of water. Any caffeinated beverage or beverage with sugar does not count towards hydration and is actually dehydrating. Foods that age people Advanced glycation end products (AGEs) AGEs are found mostly in animal-derived foods that are high in fat and protein, for example pork, bacon and sausages, and can develop into new AGE formation during cooking. AGEs are known to increase oxidative stress and inflammation. AGEs are formed through a reaction between sugars and proteins or fats to cause the Maillard reaction, or that wonderful browning that we see after cooking food at a high heat. Some methods of cooking such as grilling, broiling, roasting, searing or frying can develop into new AGE formation. Studies confirm that consuming AGEs can lead to atherosclerosis, diabetes and other chronic disease. If using these methods of cooking, marinating food with lemon juice or vinegar before cooking showed decreased levels of AGE formation. Sugar Sugar is one of the most inflammatory foods linked to numerous diseases such as diabetes, Alzheimer’s disease, heart disease and obesity. Sugar also causes the breakdown of collagen and elastin resulting in sagging skin and wrinkles. Avoid liquid sugar especially including soda, diet soda, lemonade and alcohol. Also stay away from hidden sugars such in ketchup, salad dressings, sauces and packaged cereals. Inflammatory foods Anything that is processed, packaged or fast food is loaded with harmful ingredients that leads to reactive oxygen species inside of the body. Foods that create inflammation are pro-aging. A good rule to follow: Eat the rainbow. The more colorful a plate is from fruits and vegetables, the more antioxidants are ingested. Drink water; avoid sugar, inflammatory foods and cooking at a high heat.

Flavoring meals with herbs and spices not only enhances the flavor of the food, but supercharges it for healing and nourishing the body without adding any calories. Here are five health-enhancing herbs to use in daily cooking. Basil This is an effective anti-microbial and anti-inflammatory herb that kills harmful bacteria caused from food poisoning including listeria, staph and E. coli. It is a high source of calcium, magnesium and vitamin K which is important for bone support. It is also helpful for arthritis and inflammatory bowel conditions. Cloves Cloves are a potent antiseptic herb that can fight infections, decrease arthritic pain and decrease digestive complaints. It is well-known for tooth and gum pain. Two to three cloves can be chewed to help relieve dental pain. It is effective in killing bacteria, and using clove oil topically can decrease infections in scrapes, cuts, rashes, bug bites and burns. It is also helpful for digestive complaints such as indigestion, gas and vomiting. Thyme This is effective for infections associated with sore throats, laryngitis, bronchitis and asthma. It is also helpful in reducing colic and gastritis, as well as in improving memory and decreasing free radicals. Oregano This is the most potent anti-fungal, anti-viral and anti-bacterial herb. Oil of oregano has been used to treat various bacterial and viral infections as well as fungal and parasitic infections. When the herb is consumed daily it can provide the same benefits as the potent oil. It also decreases inflammation by decreasing aches, pains and allergies. Rosemary Rosemary is a potent antioxidant and anti-inflammatory. It has been used for thousands of years to increase memory, concentration and uplift moods. It is also stimulating to the immune system and digestion. Smelling the essential oil while studying for an exam or preparing for a meeting can enhance memory. It is also helpful for respiratory problems and chest congestion. It is very protective against carcinogenic toxins and prevents against various cancers. When grilling meats and vegetables, marinate foods with rosemary to reduce heterocyclic amines (HCA’s) which are carcinogenic compounds that can form when meats are grilled.

The Next Step in Personalized Medicine 

These powerful spices are antioxidant powerhouses that help reduce inflammation, manage blood sugar, decrease risk for cancer and heart disease, balance blood sugar and boost metabolism.  Every time we flavor our meals with herbs and spices, we supercharge the healing and nourishing properties of our food without adding any calories. Not only do we enhance the flavor, we enhance our health. Here are 10 super spices to cook with daily: CINNAMON This spice has one of the highest antioxidant levels and is effective in stabilizing blood sugar. A 2013 study published in the Journal of Traditional and Complementary Medicine showed that using 2 teaspoons per day reduced blood sugar by 20 to 30 percent in people with Type 2 diabetes. It also is an anti-inflammatory which decreases pain and stiffness in muscles and joints. There is also research on improving memory and attention. Smelling cinnamon essential oil can have a positive effect on brain function. We can add cinnamon to smoothies, oatmeal, berries or in coffee or tea. CAYENNE In addition to heating up meals, cayenne heats up the body by raising metabolism and burning fat faster. It has been shown to reduce LDL cholesterol and triglycerides. It is also helpful for improving circulation and is a warming spice that should be used in the winter. It is an effective anti-inflammatory and decreases pain in muscles and joints associated with arthritis. One to 2 teaspoons can be added to soups, chili, meatloaf and even water in the morning with lemon. BASIL This is an effective anti-microbial and anti-inflammatory herb that kills harmful bacteria caused from food poisoning including listeria , staphylococcus and E. coli . It is a high source of calcium, magnesium and vitamin K which is important for bone support. It is also helpful for arthritis and inflammatory bowel conditions. Basil can be used both fresh and dried in cooking. GINGER Ginger contains more than 25 antioxidants which can fight free radicals. It is well known to decrease nausea, vomiting, morning sickness and motion sickness. It can be used to make tea to reduce these symptoms and is safe in pregnancy. A study published in the Journal of The Medical Association of Thailand showed that 1 gram of ginger before surgery decreased post-surgical nausea and vomiting. It is also an antiviral and can help with coughs, sore throats and colds. When sick, add two to three slices of ginger with 1 teaspoon of raw honey and lemon to decrease severity of symptoms. It is also a potent anti-inflammatory that can help decrease arthritic pain and muscle aches CLOVES Cloves are a potent antiseptic herb that can fight infections, decrease arthritic pain and decrease digestive complaints. It is well-known for tooth and gum pain. Two to three cloves can be chewed to help relieve dental pain. It is effective in killing bacteria and using clove oil topically can decrease infections in scrapes, cuts, rashes, bug bites and burns. It is also helpful for digestive complaints such as indigestion, gas and vomiting. THYME This is effective for infections associated with sore throats, laryngitis, bronchitis and asthma. It is also helpful in reducing colic and gastritis, improving memory and decreasing free radicals. CUMIN Cumin is helpful for digestion. It stimulates enzyme and bile secretion from the pancreas and gallbladder to break down foods and absorb nutrients. Similar to cinnamon, it stabilizes blood sugar and is great for regulating insulin. It is also helpful for the immune system as it is a good source of vitamin A, vitamin C and iron. OREGANO This is the most potent anti-fungal, anti-viral and anti-bacterial herb. Oil of oregano has been used to treat various bacterial and viral infections as well as fungal and parasitic infections. When the herb is consumed daily, it can provide the same benefits as the potent oil. It also decreases inflammation by decreasing aches, pains and allergies. ROSEMARY Rosemary is a potent antioxidant and anti-inflammatory. It has been used for thousands of years to increase memory, concentration and uplift moods. It also stimulates the immune system and digestion. Smelling the essential oil while studying for an exam or preparing for a meeting can enhance memory. It is also useful for respiratory problems and chest congestion, and it is protective against carcinogenic toxins and prevents against various cancers. When grilling meats and vegetables, marinate foods with rosemary to reduce HCA’s (heterocyclic amines) which are carcinogenic compounds that can form when meats are grilled. TURMERIC Turmeric is the number one anti-inflammatory. The bright yellow-orange pigment is from the main active ingredient, curcumin, which is an anti-inflammatory and comparable to Advil and Motrin without the negative side effects. It is effective in decreasing inflammation in the brain and is helpful for memory, dementia and Alzheimer’s disease. It is also beneficial for digestive conditions such as Crohn’s, ulcerative colitis and irritable bowel disease. It is useful for decreasing inflammation in joints and is beneficial for arthritic pains. It is one of the most potent anti-cancer spices that helps decrease free radicals. Using black pepper with turmeric helps increase the absorption in the body. Spice up your life a bit and enjoy all these super health benefits.

What we eat can influence our moods. When aiming for a better mood, improved cognitive function and more energy, the key is the food on our plate. Just like an expensive car, our brain and body functions best when it gets premium fuel. Eating high-quality foods that contain minerals, vitamins and antioxidants nourishes the brain and reduces inflammation which can damage cells. Our brain and mood can be impacted when we eat low-quality foods such as processed or refined foods which can increase inflammation and lead to mood disorders like depression and anxiety. Here are five foods that can help enhance your moods. Fatty fish Omega-3 fatty acids are a group of essential fats that the body cannot produce and must be obtained through diet. Fatty fish like salmon and sardines contain two types of omega 3’s, DHA and EPA, that are linked to lower levels of depression. They also help improve brain development and cognition. Eat one to two servings of wild-caught fish per week. Fermented foods These include kefir, kombucha, sauerkraut and kimchi which improve gut health and mood. Fermented foods are rich in probiotics, a healthy bacteria that increases good bacteria in our gut which can increase the production of serotonin in our gut microbiome. Ninety-five percent of serotonin is actually produced in the gastrointestinal tract which guides our emotions. The gut microbiome plays a role in brain health as there are neural pathways that travel directly between the gut and brain impacting moods. Oats Oats are high in fiber which will help slow digestion of carbohydrates and balance blood sugar which control mood swings and irritability. They can be eaten in overnight oats, oatmeal, granola and muesli. They are also a great source of iron as deficiencies can lead to fatigue and low moods. Berries Strawberries, blueberries, raspberries and blackberries are rich in anthocyanins, a type of antioxidants which helps decrease inflammation that is associated with depression and other mood disorders. Nuts and seeds These are high in healthy fats, fiber and protein. They are also rich in tryptophan, an amino acid that produces serotonin, the mood boosting brain chemical. They are also high in zinc and selenium which are important for balancing moods.

According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the United States. One person dies every 37 seconds in the U.S. from cardiovascular disease. One in four deaths are from heart disease each year. High blood pressure, high cholesterol as well as diabetes, obesity, smoking and alcohol are all risk factors for heart disease. The best way to mitigate this chronic disease is eating your way to a healthy heart. Certain foods can influence blood pressure, cholesterol, triglycerides, blood sugar and inflammation. Here are seven top foods and four top supplements to focus on to improve heart health. Leafy green vegetables: Spinach, kale, collard greens, arugula, swiss chard are all a great source of vitamin K and magnesium which help reduce blood pressure, improve artery function and proper blood clotting. Berries: Blueberries, blackberries, strawberries and raspberries are all rich in antioxidants called anthocyanins which protect against inflammation and oxidative stress that contributes to heart disease. Anthocyanins also improve the function of the endothelial cells, which are the cells that line the blood vessels and control blood pressure. Avocados: Avocados are a great source of monounsaturated fats that are known to decrease cholesterol and risk of heart disease. They are also high in potassium, which can help reduce blood pressure. Fatty fish: Sources like salmon, sardines, tuna, anchovies and mackerel are high in Omega-3 fatty acids which help lower total cholesterol, triglycerides, blood pressure and blood sugar. Aim for one to two servings per week. Garlic: Garlic is high in a compound called allicin, which helps reduce total cholesterol and LDL cholesterol. It also decreases blood pressure and blood clot formation. Walnuts: Walnuts are high in fiber, alpha linolenic acid and minerals like magnesium, manganese and copper. They have been shown to decrease LDL and blood pressure and overall risk for heart disease. Olive oil: This oil is a staple in the Mediterranean diet which is considered the top diet to follow for cardiovascular disease. It is high in monounsaturated fatty acids and antioxidants which decrease blood pressure and risk of heart disease. Use this at room temperature by drizzling it over salads or cooked dishes. Supplements to Consider Fish oil: Helps to decrease high cholesterol and triglycerides. A naturopathic doctor can test the Omega-3 index to show the amount of omega fatty acids in the body. Vitamin D: Testing vitamin D levels is important as a deficiency in vitamin D can increase blood pressure. CoQ10: This is the number one antioxidant for the heart to keep the heart muscle healthy and strong. Electrolytes: Maintaining electrolyte balance of sodium, potassium and magnesium keeps blood pressure stable and the heart muscle functioning well. It is important to discuss taking supplements with your naturopathic physician to determine the proper dosing, quality of the product and any potential interaction with other medications.

The Rhode Island Association of Naturopathic Physicians has compiled information from the Centers for Disease Control, Governor Raimondo’s office and the Rhode Island Department of Health regarding the COVID-19 virus, as well as some general information on ways to support the immune system. Self-care and community support are the best tools to get through this as smoothly and safely as possible. The major focus right now is on doing all that we can to help slow the spread of the virus. Hygiene and Social Distancing 1. Prioritize washing your hands often with warm water and soap for 20 seconds. If that’s not available, use hand sanitizer with at least 60 percent alcohol. Always wash your hands before eating. 2. Do not touch your face, eyes, mouth without washing your hands first. 3. When sneezing or coughing, use a tissue (and throw out immediately) or your elbow, and wash your hands immediately after. 4. Clean frequently touched surfaces in your home and in your car daily. On public transportation, limit what you touch and wear gloves. 5. Do not shake hands or hug. Greet with your eyes and heart. 6. Keep six feet of distance between you and another person. Keep in mind that you can have the COVID-19 virus, not have any symptoms, and still be contagious and spread it to others. 7. If you do not feel well or if you have any cold or flu symptoms (runny nose, sore throat, cough, fever), stay home and away from others, and call your primary care provider. 8. If you are showing symptoms of a respiratory illness (cough, shortness of breath, difficulty breathing) or have been exposed to the virus, stay home and away from others, and call your primary care provider or call the RI Department of Health’s screening line at 401-222-8022 . 9. Even if you are not in the high-risk category, it is important to limit your activities and keep six feet of distance between you and others. Limit outings to essential needs such as grocery shopping and picking up medications. 10. If you are elderly, have a compromised immune system, have diabetes, heart disease or lung disease, it is extra important to stay home and limit your direct interactions with others right now. Families, friends and community members, please offer support to these high-risk individuals; pick up groceries, medications and meals for these individuals and call them to see how they are doing. Also, please consider donating money or supplies to local organizations helping people with limited means get food, medications and other necessary support. We are in this together. Immune System Support There is no research on any natural medicines preventing or treating the COVID-19 virus. The following recommendations on ways to support the immune system are for informational purposes only. Check with your primary care provider or naturopathic doctor on what options are right for you. Hydration : Water has numerous health benefits including keeping our blood and lymph flowing, helping our immune cells get to where they need to be. Eat foods high in vitamins, minerals and nutrients that support immune function: Brightly colored vegetables: carrots, peppers, green beans, broccoli, cabbage, etc. Dark green leafy vegetables: spinach, kale, Romaine lettuce, collard greens Fruit: Berries, grapes, kiwis, oranges, grapefruits, apples, papayas, black currants Lean protein and healthy fats serve many important functions including stabilizing blood sugar levels during times of stress. Healthy bacteria in sauerkraut, kimchi, yogurt and kombucha support the gut microbiome Avoid sugar, alcohol and refined and overly processed foods to not suppress or put unnecessary strain on immune system function. Exercise: It supports the immune system. Fresh air and nature time are great. Be mindful to keep six feet of distance between you and others. At home, check out the free online classes with trainers. It is best not to go to the gym right now. Sleep : Adequate sleep is essential for a well-functioning immune system. Aim for seven to eight hours per night. Relaxation, Fun and Stress Reduction : Doing activities that are comforting and calming helps keep our stress (cortisol) levels down, which is helpful for the immune system. Relaxing activities: art, prayer, meditation, yoga, deep breathing exercises, leisure reading Fun: family or virtual dance parties, board/card games, story-telling, laughter Staying connected: Reach out to people to connect and check in. Have one-on-one and group phone calls, video conversations (Ex. virtual dinners together). We are in this together. Heart connecting: This can be done through prayer, through song, through meditation Grounding exercises: One practice is to plant your feet on the ground and picture roots coming out of your feet deep into the earth. Place a hand over your heart, feel your heart beating, and picture it emanating light and love throughout your body, to your family and friends, to your community and to the world. Limit reading/watching the news to one to two times per day. This includes reading on social media. Use a Humidifier : If you have a humidifier, keep it running in your home. Higher air humidity reduces virus survival for other viruses and may decrease transmission of the COVID-19 virus. No Smoking : Because viral-like respiratory symptoms are worse in smokers, stopping or reducing smoking can allow the immune system to fight a lung infection more efficiently. Nutrients that Support the Immune System: Vitamin C, Zinc, Selenium and Vitamin D Food is medicine. Eating foods that contain these nutrients is a way to support the immune system. Foods high in vitamin C include bell peppers, broccoli, cabbage, Brussel sprouts, kale, spinach, oranges, lemons, grapefruit, blackcurrants, apples, lychees, kiwis, strawberries, papayas, parsley, thyme and rosehips. Nuts and seeds are a great source of zinc and selenium, especially pumpkin seeds for zinc and Brazil nuts for selenium. Nutritional supplements are another option. Botanical Medicines that Support the Immune System Again, there is no research on the effectiveness of these herbs for preventing the COVID-19 virus. Research has shown American ginseng, elderberry, echinacea, garlic and licorice root (licorice root is contraindicated for anyone with high or elevated blood pressure) to have antiviral properties. Consult your primary care doctor or naturopathic doctor before taking any herbal medicine. For nutritional and herbal supplements, quality is important to insure you are consuming the most effective and pure ingredients. Buying supplements from companies that do third party, quality assurance testing is the best way to insure this. You can ask your naturopathic doctor as well. Be cautious of any companies or individuals that offer natural medicine prevention, treatment or cure for the COVID-19 virus. There is no research that has been done on the efficacy of any natural medicines to prevent or treat this specific virus. As a reminder, all the recommendations included here are for informational purposes only. Always check with your primary care doctor or naturopathic doctor to make sure any nutrients and herbs you are interested in taking are appropriate and correctly dosed for you.

More than 30 million Americans—9.4 percent of the population—has diabetes, costing $245 billion per year. With more than 84 million adults diagnosed with prediabetes, the Centers for Disease Control state that if changes are not made, one of every three born today will become diabetic and half of all Americans will be diabetic by 2050. The most common type of diabetes is type 2, which is characterized by insulin resistance in which the pancreas is producing insulin, but the cells have a decreased sensitivity to insulin causing blood sugar levels to stay elevated. The other two types are gestational (when a woman becomes diabetic during pregnancy), and type 1 which is an auto immune disease in which the cells in the pancreas are destroyed and can occur in both children and adults. Consequences of uncontrolled diabetes are severe and can lead to blindness, kidney failure, increased risk of heart disease and painful nerve damage. Naturopathic medicine can help balance blood sugar levels and prevent diabetic damage. Diet and lifestyle play a major role in acquiring, treating and preventing diabetes. Many supplements and lifestyle changes are important for blood sugar control. Be sure to consult your doctor before starting any new supplements. Alpha-lipoic Acid This is a powerful antioxidant which prevents and treats diabetes by reducing fat accumulation. It is also important in helping with diabetic neuropathy. Chromium This is an important trace mineral that plays a significant role in sugar metabolism. Supplementing with chromium can control blood sugar levels and improve metabolism of carbohydrates and fats. Cinnamon Research has shown that cinnamon helps activate the cell membrane’s insulin receptors which increases the uptake of sugar and decreases blood sugar levels. Here are some recommendations: Blueberries These are extremely high in antioxidants, specifically anthocyanins. Blueberries block carbohydrate metabolism in the intestines and have been shown to lower blood sugar levels. Eating one cup of blueberries per day may help regulate the blood sugar. Eliminate All White Foods White grains and sugar cause rapid increases in blood sugar and insulin which can lead to weight gain and insulin resistance. Eliminate white bread, white rice, white pasta, white potatoes and white sugar. Aim to eat whole, unprocessed foods. Increase Fiber Eating a diet rich in high fiber foods prevents and reduces the impact of elevated blood sugar. Foods high in fiber will slow the release of glucose from foods and slow down the release of glucose in the blood stream. Studies have shown that a high fiber diet reduces blood sugar levels by 10 percent. Aim for 25 to 30 grams of fiber per day. Avoid Added Sugars Start reading the labels of packaged food and avoid any food that has added sugar. Beverages such as soda, juice or energy drinks can have up to 80 grams of added sugar. The best option is to eliminate packaged foods and aim to eat a whole foods diet rich in vegetables, fruits, beans, nuts and seeds.