Dr. Jeffrey Goldberg: How To Improve Your Eye Health & Offset Vision Loss [09c9a6]

Understanding Your Blood Sugar Range: A Guide to Optimal Health

Blood sugar is a vital aspect of our bodily functions, and maintaining its optimal range can do dates raise blood sugar levels significantly impact overall health. An average blood glucose level for healthy individuals ranges from 70-99 milligrams per deciliter (mg/dL) after an overnight fast. However, there are instances where one's blood sugar might fall outside this normal range.

The Link Between Diet and Blood Sugar Control

A diet rich in fiber can help stabilize blood sugar levels by slowing down the absorption of glucose into the bloodstream. Whole grains, fruits, and vegetables are excellent sources of dietary fiber. For instance, a 2020 study published in the Journal of Clinical Endocrinology & Metabolism found that increasing daily fiber intake from 15 grams to 30 grams significantly improved glycemic control in individuals with type 2 diabetes.

The Impact of Exercise on Blood Sugar Levels

Regular physical activity is another crucial factor in maintaining healthy blood sugar levels. Aerobic exercises, such as jogging or cycling, improve insulin sensitivity and blood sugar 200 symptoms glucose uptake by the muscles. Moreover, research has shown that incorporating high-intensity interval training (HIIT) into one's exercise routine can lead to significant improvements in glycemic control.

Why Stress Management is Essential for Blood Sugar Balance

Stress plays a pivotal role in regulating blood sugar levels, with chronic stress leading to sustained elevations in cortisol. Elevated cortisol promotes gluconeogenesis and increases insulin resistance, ultimately resulting in elevated blood glucose levels. Practicing relaxation techniques such as meditation or deep breathing exercises can help mitigate the effects of stress on blood sugar.

The Role of Sleep Quality in Regulating Blood Sugar

Inadequate sleep has been linked to impaired glycemic control due to increased sympathetic nervous activity and decreased insulin sensitivity during periods of wakefulness. Aiming for 7-8 hours of sleep each night, maintaining a consistent sleep schedule, and creating a relaxing bedtime routine can all help regulate blood sugar levels.

The Importance of Monitoring Blood Sugar Levels

Monitoring blood glucose is essential for individuals with diabetes or those experiencing fluctuating blood sugars due to medication changes. Utilizing glucometers at home allows for timely adjustments in treatment plans. Moreover, continuous glucose monitoring systems (CGMS) provide real-time data on interstitial glucose levels and can be invaluable for refining insulin therapy regimens.

Managing Blood Sugar Through Meal Timing

Eating regular meals throughout the day helps regulate blood sugar by preventing significant fluctuations between spikes and troughs. Eating smaller portions more frequently also reduces insulin resistance, as it limits excessive postprandial glycemia peaks. Furthermore, incorporating healthy fats into one's diet can enhance fat burning during prolonged physical activity, further supporting overall health.

Common Mistakes to Avoid When Managing Blood Sugar

Some individuals might unintentionally impede blood sugar regulation by consuming high-glycemic foods without balancing meals with sufficient fiber and protein intake or skipping meals altogether. In contrast, managing stress through regular losing weight lowers blood sugar exercise can reduce excessive cortisol levels, promoting more stable glucose homeostasis.

Maintaining a Healthy Blood Sugar Range: Putting It All Together

In conclusion, maintaining healthy blood sugar ranges is essential for overall well-being. By balancing diets with whole foods high in fiber and staying hydrated; engaging regularly in physical activity that suits one's preference and ability level; managing stress through various relaxation techniques; prioritizing quality sleep each night; closely monitoring blood glucose levels when required; incorporating more balanced meals throughout the day, taking care of your mental health as well.

In this episode, my guest is Jeffrey Goldberg, MD, PhD, professor and chair of the department of ophthalmology at the Byers Eye Institute at Stanford University. His clinical and research efforts focus on retinal and optic nerve diseases such as glaucoma and discovering stem cell and nanotechnology treatments to cure blindness. We discuss how to maintain and improve eye health throughout life, the advantages and disadvantages of corrective lenses, including if you should wear “readers,” the use and risks of contact lenses, considerations for LASIK eye surgery, floaters, dry eye, the importance of sunlight and UV protection and specific exercises to improve eye and vision health. Dr. Goldberg also explains age-related conditions: cataracts, glaucoma, macular degeneration and diabetic retinopathy; and the behavioral and supplementation-based, prescription and surgical tools used to promote eye health. This episode provides essential tools for listeners of any age and background to maintain eye health and offset vision loss. #HubermanLab #Science #EyeHealth Thank you to our sponsors AG1 (Athletic Greens): Maui Nui Venison: LMNT: Eight Sleep: InsideTracker: Momentous: Huberman Lab Social & Website Instagram: Twitter: Facebook: LinkedIn: Website: Newsletter: Dr. Jeffrey Goldberg Academic Profile: Lab Website: Publications: Open Clinical Trials: Medical Profile: Stanford Ophthalmology website: Support Stanford Ophthalmology research: Articles Weeklong improved colour contrasts sensitivity after single 670 nm exposures associated with enhanced mitochondrial function: Improvement in inner retinal function in glaucoma with nicotinamide (vitamin B3): supplementation: A crossover randomized clinical trial: Novel Foveal Features Associated With Vision Impairment in Multiple Sclerosis: Other Resources “Pencil Pushups” Near-Far Exercise: Smooth Pursuit Eye Exercises: Stanford Vision Performance Center: AREDS2 Supplements for Age-Related Macular Degeneration: Clinical Trials Glaucoma & Vitamin B6 Supplementation: Dr. Dubra Lab: Timestamps 00:00:00 Dr. Jeffrey Goldberg 00:03:08 Sponsors: Maui Nui, LMNT, Eight Sleep 00:06:29 Childhood & Eye Exams 00:11:36 Eye Misalignment & Recovery 00:20:38 Myopia (Near-Sightedness), Children & Sunlight 00:30:04 Sponsor: AG1 (Athletic Greens) 00:31:18 Eye Safety & Protection; Eye Hygiene 00:40:07 Adults & Eye Exams; Optometrist vs Ophthalmologist 00:46:35 Presbyopia (Age-Related Vision Decline), Reading Glasses 00:54:54 Reading Glasses: Use & Recommendations 00:58:34 Night Vision & Glasses 01:02:55 Sponsor: InsideTracker 01:03:54 Corrective Eye Glasses, Exercises 01:09:52 Near-Far Exercise & Presbyopia; Smooth Pursuit Exercise & Concussion 01:13:25 Supranormal Vision & Performance Training 01:19:11 20/20 Vision; Visual Acuity 01:24:51 Contact Lenses: Use, Risks & Aging 01:31:34 UV Protection & Cataracts, “Blue Blockers” 01:38:20 Light Sensitivity & Eye Color 01:40:29 LASIK Eye Surgery 01:46:26 Dry Eye, Tears & Age 01:53:24 Dry Eye, Serum Tears & Preservative-Free Artificial Tears; PRP 02:00:46 Vision Loss: Cataracts, Glaucoma 02:09:23 Age-Related Macular Degeneration, Dry & Wet Forms 02:14:02 Diabetic Retinopathy, Type I vs Type II Diabetes 02:18:54 Diabetic Retinopathy Treatment, Blood Pressure 02:22:17 Glaucoma Screening & Treatment 02:28:07 Smoking, Vaping & Vision Diseases; Cannabis & Eye Pressure 02:35:13 Eye Pressure & Sleep Position 02:37:48 Macular Degeneration, Optic Neuropathies & Red-Light Therapy 02:42:23 “Floaters” 02:45:29 Eye Twitching 02:48:10 AREDS2 Supplementation & Age-Related Macular Degeneration 02:53:39 Glaucoma & Vitamin B3 Supplementation 02:58:42 Retinal Imaging & Neurodegeneration Screening, Multiple Sclerosis 03:06:30 Zero-Cost Support, YouTube Feedback, Spotify & Apple Reviews, Sponsors, Momentous, Social Media, Neural Network Newsletter Title Card Photo Credit: Mike Blabac - Disclaimer: