The BIÂN Blog

Managing your blood sugar level is an essential part of maintaining your health. Eating the wrong types of food can spike your blood sugar levels drastically, leading to serious consequences if left unchecked. In this article, we'll look at some specific eating habits that should be avoided in order to keep your blood sugar at healthy levels and prevent long-term complications from arising. Read on for more insight into making sure you don't inadvertently do damage to your body by following unhealthy dietary practices. Here are some things to avoid:

Skipping breakfast

Skipping meals can be stressful to the body. Without food early, the body adapts by mobilizing resources internally or may change your behavior to consume caffeine for a boost. If you find yourself overeating, relying heavily on caffeine or eating meals way too fast later in the day, your blood sugar was likely out of balance. Skipping breakfast may not be the best choice in this case.

Eating too late at night

How our body handles food, and particularly carbohydrates, changes depending on the time of day consumed based on how our body functions in rhythms. Eating within 3 hours of sleep can cause a significant blood sugar spike and insulin compensation, while making you less likely to be hungry for breakfast!

Skipping fiber in the diet

Dietary fiber from plants help to regulate insulin (the main hormone regulating blood sugar) while it also slows digestion and absorption of dietary carbohydrates, mitigating the large spikes in blood sugar.  

Starting the day with refined carbohydrate or added sugar

When you consistently begin the day with foods that quickly raise blood sugar levels, the body has no choice but to compensate by releasing the hormone insulin, lowering blood sugar. However, this start to the day favors the up and down cycle of blood sugar swinging, usually reflected in the familiar energy peaks and crashes many feel day to day

Overeating

Eating beyond our capacity to digest is usually a result of eating too quickly, being habituated to finish everything on the plate or being distracted while eating. One of the negative effects to this practice may create a significant destabilization of blood sugar

Being sedentary

Movement is so important in regulating blood sugar because the contraction of our muscles and coordination of various body systems require blood sugar as fuel. Therefore, the more we move, the more we move blood sugar out of circulation and tend towards oxidative balance.  

Why is maintaining balanced blood sugar so important? How can what foods you eat play a big role in this?

Blood sugar balance is a reflection of an individual’s metabolic health. Metabolic health describes how well someone generates and processes energy in the body. Food is absolutely critical.

Food is the most consistent input we have to affect our metabolic health. It matters because negative changes to metabolic health directly contribute to the development of some of our biggest premature and preventable killers: diabetes, metabolic syndrome and cardiovascular disease, to name a few.

Metabolic health is supported by consistent choices that keep blood sugar in a stable and healthy range while minimize large blood sugar swings. These choices include food primarily with the support of movement, proper sleep, and managing stress.

What are the health benefits of drinking tea?

Tea is a gentle medicinal therapy with a wide range of therapeutic profiles based on the species of plant. The hot water associated with tea functions to damage the plant’s cellular structure enough for it to give up its healing properties to the liquid medium. The longer you steep the tea in hot water, the more active components are generally expressed.  

Daily tea infusions can be seen as additional nourishment for vitamins, minerals, antioxidants, and of course, enjoyment. Teas can be chosen as seasonal tonics, as medicine for specific organs or body systems that may need support or for maintenance of health after a condition has improved.  

For example, tea contains many antioxidants and flavonoids that have demonstrated protection in cardiovascular risk, immune support and general inflammatory oxidative stress.  

Do you think tea is beginning to rival craft coffee? If so, why?

Perhaps. Globally, tea is more popular than coffee. In American culture, however, coffee still reigns supreme with preference, along with how people are utilizing these beverages and how it is affecting them physically and mentally.  

Coffee tends to outpace tea in the west because its generally more stimulant with the caffeine content. A typical 12 oz coffee has approximately 100-150 mg of caffeine whereas the most popular high-caffeine teas (i.e. matcha, yerba mate) max out around 70 mg. The coffee’s stimulation matches our cultural approach to productivity and how we gather—for example, a coffee date is more familiar than a tea date would be in other parts of the world. Tea is a wonderfully healthful beverage that is widely popular despite coffee’s predominance.  

What are some specific teas you recommend and what are their benefits?

Disclaimer: discuss any of these recommendations with a doctor

Dandelion (Taraxacum officinalis)- Dandelion is helpful in digestion and elimination by gently stimulating digestive secretions. Dandelion is also traditionally connected to the liver and is a useful daily tonic especially at the onset of the spring season to gently assist in “spring cleaning”. Roasted dandelion root is an excellent coffee substitute on the market for those loving the ritual, warmth and taste of coffee but are looking to avoid the caffeine content.  

Hibiscus (Hibiscus sabdariffa)- Hibiscus is a delicious tart tasting red tea that has specific properties that have been shown to lower blood pressure. Just 2 cups a day can be effective  

Green tea (Camellia sinensis)- Green tea is rich in polyphenolic antioxidants called catechins which are helpful in preventing cardiovascular disease by decreasing inflammatory stress, clotting and vascular pathology. 1 tsp per cup of hot, not boiling water as the leaves are delicate. Green tea has about 40 mg of caffeine per serving, significantly less than coffee

Ginger (Zingiber officinalis)- Ginger is a warming aromatic root tea that is beneficial in improving circulation and warms up cold and congestive conditions in digestive and respiratory tracts, especially. It’s a classic remedy for nausea. Ginger is best consumed fresh—peel a 1-2 inch piece and slice into hot water, drink as needed.  

Fennel (Foeniculum vulgare)- Fennel seed is an aromatic go-to tea for indigestion and gas after meals, a property known as a “carminative”. 1-2 tsp of seeds (crushed if possible) per cup of hot water freely as needed. Its also traditional to simply chew on a few seeds post meal to release the helpful compounds.

Chamomile (Matricaria recutita)- Chamomile is a classic tea with active ingredients that help calm the nervous system with general irritability, agitation or trouble sleeping hence its role in the popular “Sleepytime” teas on the market. 1 heaping TBSP per cup of water steeped for at least 10 minutes.  

Cinnamon (Cinnamomum spp)- Cinnamon is popular and as a tea, crushed stalks are used to warm and strengthen the organs of digestion especially when there are spasms or loose stools. Cinnamon has also been demonstrated to help lower blood sugar for diabetic patients. Use 1 tsp of bark per cup of water infused for an extended period of time, at least 25 minutes.  

Ginkgo (Ginkgo biloba)- Ginkgo helps improve central and peripheral circulation of blood. Ginkgo is used as a tea to increase blood flow to the brain to enhance memory and alleviate migraines. 1 tsp per cup of water

Medicinal mushroom complex powders- Combinations of Reishi, Shiitake, Maitake, Turkey Tail and Chaga are all excellent additions to teas or as standalone beverages. Beta-glucans are the active ingredients in medicinal mushrooms which have demonstrated significant positive benefits for immunity, inflammation, and energy.  ½ to 1 tsp per cup of water.

Naturopathic medicine is a form of alternative medicine that emphasizes the use of natural remedies and treatments to promote health and well-being. Some of the potential benefits of naturopathic medicine include:

• Holistic approach: Naturopathic medicine takes a holistic approach to health, considering the whole person rather than just focusing on the symptoms of a particular condition.

• Gentle and non-invasive: Naturopathic treatments are generally gentle and non-invasive, making them suitable for people of all ages and health levels.

• Emphasis on prevention: Naturopathic medicine places a strong emphasis on prevention and helping people to achieve optimal health through lifestyle changes and natural remedies.

• Natural remedies: Naturopathic medicine often uses natural remedies such as herbs, supplements, and diet to support the body's healing process.

• Safe and effective: Naturopathic treatments are generally considered safe and effective when used under the guidance of a licensed naturopathic doctor.

• Collaborative care: Naturopathic doctors often work collaboratively with other healthcare providers to provide comprehensive care for their patients.

• Addresses root causes: Naturopathic medicine aims to address the root causes of health issues rather than just treating the symptoms.

• Personalized treatment plans: Naturopathic doctors create personalized treatment plans that are tailored to the unique needs and goals of each individual patient.

Overall, naturopathic medicine can be a helpful and supportive approach to health and wellness for those seeking natural and holistic solutions to their health concerns. At BIÂN, our experts in Naturopathy and Eastern Medicine can help clarify and personalize the naturopathic plan that is right for you and your health goals.

What exactly is collagen? Why is there so much emphasis on it?

Collagen the primary protein-based structure of our connective tissues, meaning that it is a critical component of our physical form and its ability to move, grow, and regenerate. Our skin, bones, tendons, ligaments, hair, and even blood are all examples of connective tissue. Collagen has found popularity because of its centrality to the important functions of connective tissue.  

How does collagen loss begin? What are the first signs of collagen loss?

There are at least 16 types of collagen, each with slightly different chemical structures and functions. The ability for our bodies to create collagen structures loses efficiency and our rate of enzymatic breakdown of collagen (collagenase) increases naturally as we age, usually into our 30s. Collagen “loss” can be thought of more as a shift to less efficient collagen production, organization, retainment, and utilization. Early signs of collagen decrease are loss of elasticity in skin, wrinkling, and easy bleeding or bruising as the integrity of tissues, including blood vessels, become more fragile.‍

What are the main elements that cause collagen loss?

It’s a natural aging process to make less collagen along with other protein structures. Nutritional deficiencies and pro-inflammatory states also play a role. While collagen is the main protein structure of our skin, other proteins like elastin fiber in our dermal layers allow our skin to stretch and return to place. The difference between a newborn baby’s skin compared to an elderly person’s has to do with the relative predominance of elastin present in the baby’s dermal layer. Wrinkles develop when the body’s expression of elastin fibers diminishes enough that the skin, and its collagen organization doesn’t bounce back to form as easily as it did in youth—creating a sagging or wrinkled effect.

How can collagen be stimulated? Why is this important in an well-rounded skincare routine?

We know that collagen needs vitamin C for synthesis. At the local level of the skin, products with vitamin C, vitamin A/E, and other antioxidants to quench inflammatory reactive oxidative molecules should be included in a topical skincare routine.

Why are antioxidants important in building healthy collagen?

Vitamin C, an antioxidant, is the crucial cofactor for collagen synthesis. Other antioxidants found in food are important for collagen production because they help recycle vitamin C by “recharging” it through various chemical pathways. Therefore, having a balanced, consistent, and well-rounded diet rich in vegetables, fruits, & healthy fats directly and indirectly supports production of collagen structures. Antioxidants are the opposite to “reactive oxidant specicies” which are molecules that create inflammation. If our fundamental rate of oxidative inflammatory molecules outpaces our intake or regeneration of antioxidants from our diet & lifestyle, then collagen supplementation would likely be less beneficial.  

How do collagen powders and pills work? Are they beneficial?‍

Collagen is among the most abundantly produced molecules that our bodies create. From this perspective, it is naïve to think that supplementing with collagen automatically means it is allocated to the skin and joints as is often advertised. Collagen powders are not complete proteins, meaning that it doesn’t contain all the essential amino acids that our body relies on the diet to obtain. Therefore, if you are making a choice between collagen or a general protein powder which are complete proteins, choose the latter. As is common with supplemental products, it’s the basics of health that lead to most effective and sustainable results. While there isn’t evidence that collagen is harmful to take regularly (check with your doctor), don’t expect a quick fix without other adjustments to your care strategies.

What are the pros and cons of taking oral collagen vs. using topical products that stimulate collagen production?

Collagen peptide supplementation has demonstrated some evidence in meta-analysis studies to have limited benefit to skin improvement metrics. However, the catch is that it does nothing to alter the natural genetic loss of internal collagen production or increased collagen enzymatic breakdown as we age. Therefore, indefinite supplementation would be required for minimal benefit. As a matter of fact, many of these studies are sponsored and funded by companies with a vested interest in positive outcomes. Topical collagen products may be a more reasonable approach to skin care as opposed to oral intake, especially when combined with other cofactors. To enhance local production of collagen topically, look for products that have vitamin C, vitamin A (retinol), glycolic acid, or hyaluronic acid. Protecting collagen by wearing mineral-based sunscreens as applicable is just as important as stimulating production.

What are some of the most effective treatments for stimulating collagen?

Collagen is produced at such an unfathomably rapid and abundant level in the human body that a different perspective to “stimulating” it can be: “How can we facilitate its appropriate production and mitigate its unnecessary damage by how we eat, live and expose ourselves?”. This comes back to being well-hydrated, eating a diversity of whole unprocessed vegetables and fruits, and finding balance in our lifestyles. We absolutely need vitamin C for collagen production, along with various antioxidative compounds found abundantly in whole, fresh, unprocessed foods. Or supplement safely up to 2,000 mg per day (talk with your doctor). Protecting collagen from the damage of excessive sun exposure, excessive alcohol, unbalanced intake of processed/refined food, and chronic dehydration are foundational to consider. As an alternative to those interested in collagen supplementation, a high-quality bone broth has everything inherent in collagen peptides, powders, and pills, with the added benefit of glycosaminoglycan molecules such as glucosamine, hyaluronic acid, and chondroitin sulfate—all important for the integrity of our connective tissue. Bone broths also have the benefit of easily absorbable minerals such as zinc, calcium magnesium and phosphorus.

What is the Lymphatic System?

‍The lymphatic system is a network of tissues, vessels and organs that work together to move a colorless, watery fluid called lymph back into your circulatory system (your bloodstream). The three main functions of the lymphatic system is tissue drainage, fat transport, and activate immune responses.

What is a lymphatic drainage massage and how does it differ from a regular massage?

Extremely light pressure is used because applying any type of moderate-to-deep pressure around a swollen or stretched tissue could further stretch or tear the swollen tissue. Also, too much pressure bypasses the initial lymphatics where most of the interstitial fluid is collected to form lymph and reduce swelling. In a regular massage, clients can request work almost anywhere they wish, in any order they wish, with a variety of pressures that can be changed from one appointment to the next.

‍What does a lymphatic massage feel like?

The massage technique is very light and relaxing, and uses a combination of little, gentle strokes and a deeper ‘pumping’ action over the main parts of the lymphatic system – the neck, armpits, chest, abdomen, and the upper legs.

How and why can lymphatic drainage massages be helpful after liposuction?

Lymphatic Drainage Massage is a specialized massage technique that is recommended by plastic surgeons, after liposuction, to accelerate the recuperation period. After a procedure like liposuction, tissue can produce excess lymphatic fluid as the body reacts to the traumatic action of the removal of fat. Additionally, the reduction in discomfort and swelling immediately afterwards makes a lymphatic massage an even more pleasurable experience.

Are there certain areas on the body that it would be more beneficial for and why if so?

Lymph from the hand, arm, and under the arm, as well as the chest and upper back areas, drains to the underarm (also known as axillary) lymph nodes to be filtered.

How many after surgery would be helpful?
Most doctors recommend that you receive at least three massages in the week following your surgery. After that, you should monitor how your body is recovering and schedule massages intermittently depending on pain levels and swelling.

Schedule your massage with Mysti Cobb at BIÂN to experience this unique and effective treatment by emailing contact@bianbeauty.com.

1. Whether celebrating Valentine’s Day with a significant other, a group of friends, or solo, treat yourself to an exceptional culinary experience at BIÂN. Our 4-course prix fixe dinner with features including Yuzu Crab Toast, Roasted Ribeye, and Chili Glazed Sweet Potato. This menu will only be available on February 14 with reservations beginning at 5:00pm for $75 per person.

2. Let go of toxins with the Deep Fascia Release with Cupping. This intense release of myofascial massage can help decrease pain and stiffness and increase range of motion. The added cupping also helps promote blood flow and relaxation while decreasing inflammation. $75 for 30 minutes or $145 for 60 minutes.

3. Warm up solo or with a plus one in the Infrared Sauna. Benefits of a quick sweat in the red light include: muscle and joint pain relief, improved circulation, better sleep, detoxification, and clearer skin.

4. Skin care can be overwhelming and social media is not always a reputable source of information. Trust the experts at BIÂN Beauty. Book a complimentary Skin Care Consultation and allow the team to guide you to reach your skin care goals. Take the guesswork out of the equation and purchase a gift card to be used on any of our medical-grade products and services.

5. Share the BIÂN wellness experience by gifting a Day Pass to a non-member. Your guest can join us at the club at any time and will be welcome to all studio classes and fitness facilities, the steam room and cold plunge, and access to the restaurant and sushi bar. When explaining it isn’t enough, invite them to experience what it feels like to be a member of the community themselves. Email membership@livebian.com to learn more.

6. Inspired by a luxurious retreat, our BIÂN Experiences are a way to thoughtfully support transformation or deep relaxation. We can customize any combination of services in the club over a half-day, 3-day, or even 7-day experience that focuses on stress relief, mobility, or health transformation. These experiences are available to be gifted by you, or for you, to support reconnection and holistic well-being. Email hospitality@livebian.com to begin your journey.