Diabetes is a chronic condition which affects thousands of people in India. It is a metabolic condition which results in high blood sugar because of inadequate production of insulin or body not responding properly to insulin. Maintaining diabetes is mostly done by eating right and regular exercise. But at times no matter how much you try, managing diabetes and healthy blood sugar levels becomes difficult, and this is mostly because of lack of the right kind of information. Diabetes is often reduced to a blood sugar problem, wherein people constantly focus on regulating blood sugar alone. But there is more to diabetes than blood sugar, and celebrity nutritionist Rujua Diwekar agrees. She shares some easy tips for diabetes on her Facebook and Instagram.
5 easy tips for diabetics to regulate blood sugar levels in a better way:
1. Have a fresh, seasonal fruit at the beginning of the day along with almonds
People with diabetes can benefit by starting their day with a fresh and seasonal fruit, or a banana. Doing this is important as one of the worse ways to affect your health is by staying hungry after a night of fasting. Avoid starting your day with a cup of tea or coffee. The best thing to do is allowing your body to stabilise blood sugars for the day by starting it with a fresh fruit or a handful of nuts.
2. Wrap up your lunch between 11 am to 1 pm and include buttermilk in it
Diabetes drugs tend to play havoc with the digestive system. Conditions like constipation and IBS are common among those who have been taking diabetes medicines for too long. Having your lunch at the right time, and including a glass of homemade buttermilk with full fat curd can help in improving digestion. This also helps in improving assimilation of Vitamin D and Vitamin B12, while killing cravings for sugar after the lunch.
3. Include peanuts in your diet
People with diabetes can benefit by including peanuts as a snack in their diet. They can eat peanuts as a snack mid-afternoon or mid-evening. Peanuts are a rich source of amino-acids, vitamins and minerals. A handful of peanuts can be heart healthy and make you feel full for longer. Ditch digestive biscuits which claim to be rich in fibre and switch to peanuts as a healthy snack.
4. You can add 1 tsp of sugar in your tea/coffee. Artificial sweeteners need to be avoided
People with diabetes need to understand that diabetes is much more than a high sugar problem. According to Rujuta, the real danger in case of diabetes is starving cells, along with complications of kidney, heart and neuromuscular issues. Adding 1 tsp of sugar to your tea or coffee is safer and healthier than adding an artificial sweeteners or even stevia – as they have the tendency to increase circulating levels of insulin. This further increases insulin resistance. People with diabetes can have around 2 to 3 cups of tea or coffee in a day – made with full fat milk and cane sugar.
5. Weight train at least 2 times a week
One of the major drivers of insulin resistance is loss of muscular strength. Thus, weight training is extremely important for people with diabetes. Doing strength training with weights can help in reversing diabetes, mentions Rujuta. Exercising regularly can help in reducing dose of medicines among diabetics. She further adds that medical advice is slow as compared to how exercise science helps in managing diabetes. Thus, if your doctor is advising you to go for a walk daily, you are good to go to the gym as well!
6 Warning Signs of Protein Deficiency
The list containing all the roles and functions of protein can be a really long one. This nutrient is necessary for building and repairing muscles and other tissues in the body such as the blood, cartilages, bones and skin. It is also important for the production of hormones or chemicals that regulate an assortment of bodily processes. Without sufficient amounts of protein in the diet or even in supplement form, it can be hard for anyone to attain optimal health.
It doesn’t come as a surprise why a lot of vegans, weight-watchers and others who are on restrictive diets to suffer from the various symptoms of protein deficiency.
By consuming foods that contain little or no protein, the body has no choice but to utilize protein that’s already in it, causing wasting of the tissues where protein is stored, such as in the muscles.
These are some of the warning signs you will observe if you are suffering from protein deficiency:
This is not caused by excess fat as you might suspect, but by the inflammation of the salivary glands. This condition usually takes place if there’s an ongoing protein-carbohydrate imbalance within you.
Edema is the reason for this, a condition wherein excessive fluid collect in the tissues. This happens because protein is one of the various components that factor in your body’s fluid balance.
Again, this has something to do with the pooling of water in the tissues, known in the medical world as edema. There’s an assortment of health conditions that lead to edema, and one of them is protein deficiency.
This condition may be brought about by a handful of things. One of them is not having enough protein in the diet. This doesn’t really come as a surprise as your hair is mostly made up of protein.
Excessive skin dryness
Not getting enough protein can cause the skin to end up really dry and flaky, and even develop rashes. Protein deficiency makes you more prone to getting sunburned too.
Lethargy or brain fog
Your energy and cognitive functioning are also affected when protein deficiency strikes. As mentioned earlier, protein is vital for the normal production of hormones. Some of these hormones have something to do with stress, energy production and mental alertness.
To avoid these problems, it’s important to get sufficient amounts of protein daily. There is a simple formula for calculating how much protein you need to consume everyday: your weight in pounds / 2 = daily protein requirement in grams.
Common protein form linked to cardiac, metabolic diseases: Study
A form of protein, clusterin, has been associated with many different facets of cardiometabolic syndrome risk through its actions in the liver, suggests a new research study.
In addition, it is linked to increased cardiovascular disease risk and mortality, high blood pressure, harmful cholesterol levels and fatty liver disease.
Cardiometabolic syndrome (CMS) is a cluster of conditions that increase a person’s risk of heart disease, stroke and diabetes. These conditions include high blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol or triglyceride levels.
“Our goal was to discover new factors produced by the cells in fat tissue that have an impact on cardiometabolic disease.
In particular, we wanted to identify those important to maintaining the framework of fat tissue, called the extracellular matrix, which becomes dysfunctional in obesity,” said David Bradley, Assistant Professor at The Ohio State University in the US.For the study, the team included a small group of 54 obese and 18 lean patients.
The findings, published in the journal, Diabetes Care, showed that clusterin, which is overproduced from the fat cells of obese patients, is strongly related to insulin resistance, said the study.
Insulin resistance is a major cause of Type-2 Diabetes, and patients with obesity commonly have both metabolic and cardiovascular complications. “Fat cells increase clusterin production as they enlarge in obesity.
Clusterin may be a biomarker of disease, as well as a therapeutic target to potentially prevent this disease,” said lead researcher Willa Hsueh, Professor at the varsity. “This collaborative research is shedding new light on the importance of clusterin on ‘cardiometabolic syndrome’, which may eventually lead to developing new treatments for this life-threatening combination of diabetes, high blood pressure and obesity,” said K. Craig Kent, dean at the varsity.
CMS, which affects about 25 per cent of the world’s population, is now recognised as a disease entity by the World Health Organization and the American Society of Endocrinology. Further translational research involving mouse models is needed to learn more about how clusterin impacts each of the CMS components and whether administrating clusterin-inhibiting antibodies inhibits CMS, the study noted.
Drinking orange juice daily may keep strokes at bay
Drinking orange juice daily may cut your risk of deadly strokes by almost a quarter, suggests a study. The study, published in the British Journal of Nutrition, showed that people who consumed the juice each day saw a reduction in the risk of a brain clot by 24 per cent, the Daily Mail reported.
Further, the rates of heart disease were also reduced in regular drinkers, who were 12 to 13 per cent less likely to suffer with damaged arteries.Fresh fruit juices have long been thought of as healthy.
But consumers in recent years have been put off by warnings over their high sugar content.Advertise With Us The researchers noted that the health benefits in terms of stroke prevention could outweigh the risks from sugar content. “We found a favourable association with pure fruit juice consumption,” said researchers from the Netherlands National Institute for Public Health.
It’s not just orange juice that has this benefit, other fruit juices also appear to cut the risk, they noted. Juice is thought to contain many of the naturally-occurring plant substances found in whole fruit that can protect blood vessels against disease. However, the team said despite the obvious benefits of juice, they would still recommend eating whole fruit as well, as there are more studies confirming its benefits. For the study, the team examined nearly 35,000 men and women aged between 20 and 70 years.