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Diabetes:Here’s a look at the five warning signs of the silent killer

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According to the International Diabetes Federation, 425 million people suffer from diabetes in the world. Out of this, as per their 2017 figure, there were over 72,946,400 cases of diabetes in adults in India alone.

A chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces, the number of people affected by this disease is on the rise. According to official WHO estimates, India had an estimated 31,705,000 diabetics in the millennium year which is estimated to grow by over 100% to 79,441,000 by 2030.

In 2016, an estimated 1.6 million deaths were directly caused by diabetes, as per WHO. A major cause of blindness, kidney failure, heart attacks, stroke, and lower limb amputation, it is important to recognise the signs of diabetes early on so that risks related to this disease could be averted. Keeping this in mind, on World Diabetes Day, we list out some warning signs of diabetes.

Frequent urination

Often, when there is excess glucose present in the blood, as is the case with type 2 diabetes, the kidneys respond to it by flushing the excess glucose out of the system through urine. This results in frequent urination. If you notice you have been frequenting the bathroom more than usual of late, it might be a good idea to check with your doctor.

Increased thirst and dry mouth

Frequent urination caused by diabetes can leave the body dehydrated. Consequently, you may develop a dry mouth and feel thirsty more often. If you notice that you feel more thirsty than usual, it could be a warning sign.

Unexpected weight loss

In the case of type 2 diabetes, cells do not get enough glucose, which may trigger weight loss. Then again, when you have frequent urination, you lose quite a lot of water weight.

Constant hunger

Diabetes may keep the sugar from your food from reaching your cells, which might lead to constant hunger. If you are always hungry and craving some munchies, you should definitely take it up with your physician.

Blurred vision

Blurred vision occurs when there are rapid changes in your blood sugar levels – from low to high or vice versa – and the eye muscles have not yet adapted to it. Blurred vision is one of the early warning signs of diabetes.

Fatigue

Fatigue is a symptom often associated with conditions related to blood sugar levels. With diabetes, poor blood sugar control typically results in hyperglycemia or high blood sugar, which can result in fatigue.

If you notice any possible warning signs or symptoms of diabetes, it is best to contact your doctor without any delay.


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Health

If You Want To Lose Weight, Eat This Much Protein Daily

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An avid diet plan follower would know how important proteins are. Proteins are nutrients which are not only important for building muscles, but are extremely important for weight loss.

However, it is important to know the right quantity of protein you must have every day. Because of its appetite controlling properties, a person might think that eating lots of protein will speed up weight loss. However, this does not stand true in as creating a balance of all nutrients is important to keep you healthy.

How protein you should eat every day to lose weight?

Studies have mentioned that people who consume 25 to 30% of their calories from lean protein are likely to lose more body fat. It may also help in burning more calories when at rest.

Overweight and obese women who include more proteins and dairy in their diet have been found to lose more body fat and gain lean muscle mass. Lean muscle mass burns more calories even when the body is at rest.

However, consumption of too many calories, even in the form of protein, will make you gain weight.

How much protein you should eat with exercise?

Of course, weight loss cannot be achieved without physical activity. And, proteins are a must for people who exercise. In fact, athletes need more protein than typical dieters. According to VeryWellFit, a person who is on food diets regularly needs 0.8 to 1 gm of protein per kg of body weight. People who exercise heavily, nearly 10 to 12 hours in a week, can increase protein intake by 1.2 to 1.7 gm of protein per kg of their body weight.

Do you need protein supplements?

Well, ideally, you should focus on including protein in your diet through food sources.

Food sources of protein

Following are the food sources of protein which can easily make up for your daily recommended intake of protein for weight loss

1. Eggs

2. Nuts

3. Chicken

4. Dairy products

5. Soy

6. Seafood

7. Nut butters

8. Beans

9. Tuna

10. Sunflower seeds

11. Sardines

12. Lentils

13. Oats

14. Amaranth

15. Pumpkin seeds

All of the aforementioned foods are nutritious, healthy and can help you gain muscle and lose weight.

As far as you are consuming them in the right quantities, you are getting sufficient protein along with other nutrients like calcium, iron, niacin and thiamin. You don’t need protein supplements unless it is recommended to you by your doctor.

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Health

Less sleep may lead to poor diet, obesity in kids

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Insufficient sleep duration in children may be associated with poor diet, obesity and more screen time, a study warns.

The study, published in the Journal of Clinical Sleep Medicine, shows that less sleep was linked to unhealthy dietary habits such as skipping breakfast, fast-food consumption and consuming sweets regularly. Insufficient sleep duration also was associated with increased screen time and being overweight/obese, researchers said.

“Approximately 40 percent of schoolchildren in the study slept less than recommended,” said Labros Sidossis from Rutgers University in the US. “Insufficient sleeping levels were associated with poor dietary habits, increased screen time and obesity in both genders,” Sidossis said. The American Academy of Sleep Medicine recommends that children six to 12 years of age should sleep nine to 12 hours on a regular basis to promote optimal health. Teenagers 13 to 18 years of age should sleep eight to 10 hours.

Population data were derived from a school-based health survey completed in Greece by 177,091 children (51 percent male) between the ages of 8 and 17 years. Dietary habits, usual weekday and weekend sleeping hours, physical activity status, and sedentary activities were assessed through electronic questionnaires completed at school. Children who reported that they usually sleep fewer than nine hours per day, and adolescents sleeping fewer than eight hours per day, were classified as having insufficient sleep.

A greater proportion of males than females (42.3 percent versus 37.3 percent) and of children compared with adolescents (42.1 percent versus 32.8 percent) reported insufficient sleep duration. Adolescents with an insufficient sleep duration also had lower aerobic fitness and physical activity. “The most surprising finding was that aerobic fitness was associated with sleep habits,” said Sidossis.

“In other words, better sleep habits were associated with better levels of aerobic fitness. We can speculate that adequate sleep results in higher energy levels during the day,” he said. “Therefore, children who sleep well are maybe more physically active during the day and hence have a higher aerobic capacity,” said Sidossis.

The researchers noted that the results support the development of interventions to help students improve sleep duration. “Insufficient sleep duration among children constitutes an understated health problem in Westernised societies,” he said.

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Parents, Make Your Child Have A Bedtime Routine For Healthy BMI Later

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Is your child facing trouble in sleeping? If so, parents take note. Regular and sufficient sleep from early childhood may be important for gaining healthy body weight in adolescence, suggests a new study.

The study revealed that those who had no bedtime routine at age nine had shorter self-reported sleep duration and higher body mass index (BMI) at age 15, when compared to those children with age-appropriate bedtimes.

“We think sleep affects physical and mental health, and the ability to learn,” said Orfeu Buxton, Professor from the University of Pennsylvania in the US.

“Parenting practices in childhood affect physical health and BMI in the teenage years. Developing a proper routine in childhood is crucial for the future health of the child,” Buxton added.

Previous studies have shown that poor sleep can affect academic performance, as well as contribute to death and cases of heart disease and stroke.

For the study, researchers analysed 2,196 children.

The findings, published in the journal SLEEP, showed that one-third of children consistently adhered to age-appropriate bedtimes for ages five to nine.

Bedtime should provide enough of a “window” for the child to get an appropriate amount of sleep, even if the child does not fall asleep right away, said Buxton.

Future family interventions may need to include parental education about sleep health, particularly focusing on parents with low income and low education, Lee said, adding the need for research in childhood sleep behaviour and weight in later life.

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