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Celebrity Nutritionist Recommends 5 Simple Tips To Manage Diabetes

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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!


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Health

Reasons Why You Should Start Your Day With Ginger

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Ginger is often used to add extra flavour to your tea. Ayurveda advises using ginger for various medicinal purposes. It has a strong taste and aroma which makes it can an appropriate element for your cup of tea. But you can add a change to your morning by adding ginger to it. Breakfast is the most important meal of the day and something like ginger which is loaded with health benefits can make your breakfast healthier. Adding it your tea is the easiest way to consume ginger but you can also try other methods to consume ginger as well. Here are 5 reasons why you should add ginger to your morning routine.

Health benefits of ginger

  1. Aids in weight loss

Ginger can help you control your appetite. If you consume ginger every morning you will experience reduced urge to eat. The best way to consume ginger for weight loss is ginger water. To male ginger water, you need to boil cups of water first. Then add at least two slices of ginger to it. Boil it for some time and later strain the mixture. You can drink it both hot and cold according to your preference. Consumption of ginger water every morning will regulate blood sugar levels as well.

 
  1. Better hair and skin health

Regular consumption of ginger water every morning can help you achieve flawless hair and skin. Ditch all the chemical loaded products for skin and hair and switch to ginger. The antioxidants and the vitamins present in ginger are beneficial for both hair and skin. It will also ensure better protection against skin infections and diseases.

  1. Improves gut health

You can say goodbye to all your digestive disorders with ginger. Adding ginger to your breakfast will give you a strong digestive system. It will give you relief from indigestion, nausea and heartburn. You can prepare ginger water for better digestion as well. To enhance its taste and benefits simply add mint, lemon juice and one teaspoon honey to it.

  1. Reduces inflammation

Ginger is popularly known for its anti-inflammatory properties. Staring your day with ginger regularly will result in reduces inflammation for long term. Arthritis patients can add ginger to their breakfast without giving a second thought. You will also notice relief from other body pains and swelling.

  1. Better cholesterol levels

Ginger can manage your cholesterol levels as well. Increase in bad cholesterol can trigger the risk of various chronic diseases. It is extremely bad for your heart health. You can reduce your LDL (bad cholesterol) levels with ginger.

You can experiment various methods to use ginger in the morning. You can prepare ginger tea, ginger jam, ginger smoothie or can simply add it to your soup.

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Health

Testosterone replacement therapy can rise stroke risk in men

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Aging men with low testosterone levels who take testosterone replacement therapy (TRT) are at a greater risk of experiencing an ischemic stroke or a cardiac arrest, especially during the first two years of use, warn researchers.

Published in The American Journal of Medicine, the findings confirm concerns voiced by many health agencies about the potential risks associated with the treatment.

“Our findings show that the use of TRT was associated with an increased risk of stroke, transient ischemic attack or cardiac arrest during the first two years of use,” said Christel Renoux of McGill University in Canada.

 

According to researchers, there is a limited evidence on the long-term clinical benefits of TRT to effectively treat the modestly declining levels of endogenous testosterone levels of aging but healthy men.

“We strongly recommend that clinicians proceed with caution when considering prescribing TRT and first discuss both the potential benefits and risks with patients,” Renoux said.

The study analysed a large database of electronic medical records of patients enrolled in primary care practices in the UK and formed a cohort of 15,401 men, aged 45 years or older, with low testosterone levels (hypogonadism).

Users of TRT had a 21% greater risk of cardiovascular events compared with non-users, corresponding to an additional 128 events.

The increased risk appears to be transient, declining after two years of TRT use, which the investigators attribute to a phenomenon called “depletion of susceptible.”

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Health

High intensity interval training can improve health

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An international research team has now found that bringing the science of high intensity interval training (HIIT) into everyday life could be the key to helping unfit, overweight people get more of the exercise they need to improve their health.

According to experts, from washing the car to climbing stairs or carrying groceries, each of these activities is an opportunity for short sharp bursts of ‘High Intensity Incidental Physical Activity’, HIIPA for short.

Speaking about it, study author Emmanuel Stamatakis said, “Regular incidental activity that gets you huffing and puffing even for a few seconds has great promise for health.”

 

In a study, published in the British Journal of Sports Medicine, Stamatakis and colleagues argue that when considering differences in physical capabilities by age, sex and weight, many daily tasks can be classified as ‘high intensity’ physical activity. That is, the kind of activity that gets you out of breath enough to boost your fitness.

According to them, including these kinds of activities into routines a few times a day will see significant health benefits for the majority of adults.

Professor Stamatakis added, “There is a lot of research telling us that any type of HIIT, irrespective of the duration and number of repetitions is one of the most effective ways to rapidly improve fitness and cardiovascular health and HIIPA works on the same idea.”

According to study authors the time commitment for HIIPA is close to zero minutes per day, and people could save even more time if their HIIPA involves brief walking sprints, or taking the stairs instead of waiting for the lift. Furthermore, other practical advantages are nil costs, no need for equipment and no concerns about a lack of skill or fitness.

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