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!
This Protein Not Only Helps In Losing Weight Quickly But Is Good For The Heart Too!
Protein is a macronutrient which is extremely important for the overall development of the body. It is essential for the growth and repair of muscle tissue, cellular health and function. But whenever we talk of protein foods, some common foods that come to our mind are chicken, eggs, dairy products, nuts and cheese. In the following article, let us introduce to a new plant-source of protein. An excellent source of protein which can be easily included in your diet is soya protein.
Soya is high in protein and is derived naturally from soya beans. It is a great option for vegetarians and lactose intolerant people. Soy generally contains fibre and isoflavones. Vegetarians can easily include them in their diet to increase the consumption of proteins. Soya has transcended its Asian origins to become the most widely cultivated legume all across the globe. Soy protein can said to be the best source of plant protein as it contains all the essential amino acids in right quantities which are required in order to place the body into an anabolic state.
Delhi-based nutritionist Monisha Ashokan said, “Soya protein is a complete protein with all the nine essential amino acids. This is the reason why it is easily utilised by the body for growth and repair. It is high in fiber and low in calories which makes it an essential food item for those looking to shed a few kilos.
Furthermore, it also helps to prevent ageing. The phytoestrogen present in soyabean helps the body to produce more estrogen which reduces fine lines and wrinkles.So add this to your diet and reap its benefits!
Foods that contain high amounts of soya are naturally low in saturated fat and cholesterol. Whereas animal sources of protein like chicken, fatty fish, beef, pork and lamb are high in saturated fat and cholesterol. This may increase your risk of developing several cardiovascular diseases. However, substituting them with soya could help cut saturated fats and reduce your overall risk for disease.
Also, soya based foods are a great way to boost your fiber intake. They are rich in dietary fiber. Fiber promotes a healthy gastrointestinal system, reduces cholesterol, is associated with a reduced risk of developing cardiovascular disease and aids in quick weight loss. You could try including green soya beans, black beans, soya nuts and soya flour into your diet. Moreover, soya foods have high amounts of polyunsaturated fats. These fats can be beneficial for your heart as they help in lowering the cholesterol. As an added benefit, soya foods are a great source of essential vitamins and minerals. Vitamin B, B12, calcium, vitamin D, vitamin E, iron, calcium, phosphorus, potassium, zinc and antioxidants add the nutritional benefits of soya. These vital vitamins and minerals help boost the immunity of the body.
Top 5 foods rich in soya protein:
Soya milk and yoghurt
(Monisha Ashokan is a nutritionist at Nourish Me)
Exercise may help increase cancer patient’s chance for survival
Regular exercise before and after a cancer diagnosis significantly improves odds of survival, a new study finds.
According to HealthDay News, among more than 5,800 US patients with a range of early- to late-stage cancers, those who exercised three or four times a week before and after their diagnosis had a 40 percent lower risk of death than inactive patients, researchers reported.
But survival gains were strong even for patients who began exercising only after their cancer diagnosis.
“Patients who reported never doing any type of exercise until they were faced with a cancer diagnosis cut their risk of death by 25 percent to 28 percent compared to those who remained inactive,” said first author Rikki Cannioto. She’s an assistant professor of oncology at Roswell Park Comprehensive Cancer Center in Buffalo, NY.
Patients who exercised once or twice a week also had a much lower risk of death than inactive patients, suggesting that any amount of regular, weekly activity is better than no activity, according to the researchers.
Study participants had blood or head and neck cancers, as well as breast, prostate, lung, colon, kidney, esophageal, bladder, ovarian, endometrial, pancreatic, liver or stomach cancers. Others had sarcoma or cervical, thyroid, testicular, brain or skin cancers.
The strongest link between exercise and reduced risk of death was seen with eight types: breast, colon, prostate, ovarian, bladder, endometrial, esophageal and skin cancer, the research team said.
The results “solidify the importance of the message that when it comes to exercise, some weekly activity is better than inactivity,” Cannioto said in a Roswell news release.
The finding that low-to-moderate weekly exercise is associated with improved survival is particularly encouraging, Cannioto said, given that cancer patients and survivors can be overwhelmed by the current recommendations of at least 30 minutes of daily moderate-to-intense physical activity.
The study was published recently in the journal Cancer Causes and Control.
There is a link between obesity and the ability to smell: Study
Not many people would have thought that obesity and the ability to smell are related. But in an interesting study, a surprising link has been discovered by a team of researchers from the University of Otago in New Zealand. A sample of around 1,500 individuals were gathered for the purpose of the study.
“After compiling our evidence, we found there is, in fact, a strong link between a person’s body weight and their smell ability – the better a person can smell, the more likely the person is to be slim, or vice versa,” says Dr Mei Peng, lead author of the study, according to a report in the Medical News Daily.
Adding that smell plays a vital role when it comes to choosing our flavours and our foods, Dr Peng said, “For example, they might choose, or be more attracted to, saltier and tastier foods such as bacon and maple syrup instead of blander foods, such as low-fat cereal with less sugar.”
The researchers concluded from the study that people who have obesity or were closer to it had a reduced ability to smell flavours. Based on these findings, as per Medical News Daily, it was induced that obesity “alters a person’s metabolism, which affects communication pathways between the gut and brain”.
To connect the link between the gut and brain, researchers considered the effects of two surgical obesity treatments – stomach removal and gastric bypass. “Cutting the stomach could change nerves in the stomach that affect the gut-brain pathway, so smell changes could be the key to the difference between the two surgeries — essentially, the smaller size of the stomach might not be the factor that leads to weight loss, it is more likely due to the gut-brain pathway being reset,” Dr Peng concludes.