Rising income, busy work schedule, and changing lifestyle habits have brought in too many complications to our food plate. It turns out, majority of us end up consuming foods that are rich in carbohydrates which in turn causes our body to produce more and more insulin for it to get absorbed in the blood. 



While the optimum level of sugar our body can tolerate per day is around 5 grams or 1 teaspoon, we consume at least 25-30 teaspoons of sugar on a daily basis thanks to the carbs-rich food. This food preference is turing out to be a major trigger for insulin resistance in our body contributing to the ever growing population of diabetic patients.

During digestion, the body breaks down carbohydrates into simple sugars in the intestines, which further get absorbed into the blood, leading to high blood glucose levels. When this happens, our brain tells the pancreas to produce more insulin, our fat storing hormone.

Large amounts of insulin prevents fat burning and the surplus nutrients get stored in fat cells. This leads to a perceived shortage of nutrients in the blood, creating feelings of hunger and cravings for more sweet. This process gets repeated leading to weight gain.



The fast food culture is an emerging trend among today's young generation. These strategically marketed food products are making today's children to eat more and gain more weight.  They may not be diabetic but their insulin level could well be very high and probably on their way to become diabetics. 

If we fail to act and do nothing about itI, we are threatening the prosperity of younger generation. The need for a serious course correction is urgent. It is our duty to protect our children!







Despite the misgivings among us, depression continues to be the leading cause of disability in the world. Per WHO stats, nearly 350 million instances are recorded about depression each year across the globe. Affected ones present with a variety of symptoms such as low mood, loss of interest in things you do, changes in appetite, feeling worthless or excessively guilty, sleeping too much or too little, poor concentration, restlessness, loss of energy, recurrent thoughts of suicide. Left unchecked, it can spiral out of control and potentially lead to depression.

Physical, psychological, and social events can influence development of this condition. Chronic illnesses such as diabetes or heart disease do play its part as well. It’s often easy to miss
signs, but once diagnosed it can be easily treated.

Those who suffer from depression often feel guilty or ashamed to reach out for help as they are bound by their emotions and they end up showing resilience in the face of their illness, while also coping with the ignorance of others. Studies suggest it could take as many as 10 years for a person with depression ask for help. 


Open conversations about depression help remove the stigma about it. In fact, asking someone about suicidal thoughts could potentially reduce his/her suicide risks.







Nowadays, you get a smartphone in your hand everything else gets conveniently eased out of your way. RIP physical activity!!

Patients are becoming younger and younger!!

We continue to see our children growing up, more inclined towards a sedentary lifestyle.

There is considerable decrease in the age among patients when they are diagnosed and this is major cause for concern.

Diseases that used to show up around the age of 50 are setting in when you are in your 20s and 30s.

According to World Health Statistics report, 11.1% of adult male population and 10.8% of female population have high fasting blood glucose levels in India.


Yes, Google is really powerful. You type in the question “Is there a God?” and it tells you, “THERE IS NOW.” And you can fix these disturbing statistics as well.

The 3As

3As - Attitude, Awareness, & Action - could well do the job! 

But, our first obligation is to help a member of our own family before we think of helping others. 

They say a woman becomes a mom when she gets pregnant and a man until he sees his baby for the first time. Today’s parents have much larger role to play in spreading the awareness - yeah, it is your social responsibility. Get your kids out in the open and allow them to play. Enjoy the power your babies and proclaim that you are their proud parents.  



Kids also have every right to come and tell you “I didn’t mean to gain weight, it just happened to me.” if you continue to feed them with all junk/oily food. They are spending more time holding the refrigerator door open looking for answers. Let it not be a diet plan for them that contains 7 cheat days a week. 

Help your child learn healthy eating habits. Childhood is the best time to learn. Allow them to design the right recipes for a better future. 

Health needs to be an individual subject owned by each one of us and it’s for our own benefit!






I haven’t got enough time to do any exercise - a familiar excuse we hear from our friends. Walking too is a form of exercise, don’t forget that. And if you do it correctly, it brings to you immense amount of benefits! 

Let’s learn a few techniques on how to walk the right way. Walking the right way which improves your posture, flexibility and spinal health. We have been doing this after our parents helped us with taking those initial steps. 


In order to stay healthy, roughly we are supposed to walk about 10,000 steps a day, which is approximately 4-6 km. However, most of us do get opportunities to walk about 1000 to 1500 steps a day with normal activities. And this is one of the most repetitive things you do day in day out. You could break your back, hips, and knees if proper care is not given while walking. Poor walking techniques can even lead to headaches. 



When you walk, your hips absorb about 3 times your body weight and your knees about 7 times your body weight. This means that your hip needs to get the technique correct, else it’s going to put more stress on your knees and ankles.  
  • When you move forward, strike the ground with your heel, roll forward through arch of your foot & push from toes. You need to think about pushing the back leg with your toes not about leave the front leg.
  • Your arm swing - most of us carry things in our hand and restrict the arm movement. For best results, bend elbows at 90 degrees angle & swing arms forwards & back. Pull tummy muscles in to tone abs & burn more calories.  Swing your abs and move your hips nice and easy. This will save your body from a lot of breakdowns and a lot of stresses.
  • The strides - take long strides, bring knees towards chest & keep your legs close together. Increase stride length to target inner & outer thigh muscles. (make sure you don’t walk like penguins)
  • Posture - keep your shoulders posture back & relaxed, and move your shoulders opposite to your legs.
  • Eyes - keep your eyes looking forward & chin level, focus on the horizon. Don’t look at your feet when you walk.
  • Pace - walk at brisk pace as though you are late for an appointment. Get your heart rate up so that you burn more calories
Hilly terrain tones butt & back of thighs; greatly boosts calorie burning. Try 1-min intervals walking backwards, move slowly on an even surface, clear of traffic & obstacles. Similarly, try 1-min intervals of walking sideways.

Functionally, you can really get your alignment between the foot, the knee and the hip. You are going to safeguard your joints and reduce any potential discomfort in your knee joints, your lower back and your hips. Correct walking technique also provides great cosmetic benefits for your body as well!

Remember - if you are moving, you are IMPROVING!!






Type 2 diabetes is on the rise and is fast becoming one of the leading causes of deaths worldwide. 

With the rise in obesity, mostly this condition is seen in people over the age of 40. Having a body mass index (BMI) greater than 25 increases your risk of developing type 2 diabetes. 

So, how do you manage or prevent this condition effectively? 

Well, the answer is pretty simple. Eat wisely and live smartly. It all depends on what foods you choose to eat and how active you are. 

Combining the right type of carbohydrates, proteins, and fat together can have a dramatic impact on how diabetes affects your body – positive or negative. 


Most people rely on medications to control their blood sugar. Medications have proven to have little effect on improving diabetes but rather just mask the symptoms of diabetes. Medications simply don't address the root cause of diabetes plus you run the risk of harmful side effects as well. Whereas, food that you consume has the ability to treat diabetes at the root cause itself. 

Hippocrates once said “let food be thy medicine and medicine be thy food.” And it is the low risk, low cost, and high rewarding solution!

With food you will be able to maintain healthy blood sugar levels, lower your risk of all diabetic complications: lose weight, increase energy, improves sexual performance, improve your health, and reverse your diabetes altogether. 

How carbohydrates can keep you out of trouble?

Let’s talk about carbohydrates – this is where much of the confusion comes in. Should you eat carbs? How much should you eat them? Which carbs are good and which ones are bad? Now, let’s get one thing clear. Carbohydrates are the only food that affects your blood sugar. 


Making the switch to the right type of carbohydrates will allow you to maintain good blood sugar levels and prevent the rollercoaster blood sugar effect – as a diabetic you can have ups and downs with your sugar levels. It can improve your energy levels, prevent fatigue and reduce inflammation within your body.

What are proteins and what do they do?

Now, let’s move on to proteins. Protein is made up of a string of amino acids. Proteins are the building blocks of DNA/RNA, human cell structure and the precursors to insulin production. Consuming good amount of quality protein is vital for optimum health and disease prevention. 


Consuming these high quality protein will allow you to stabilize your blood sugar by improving insulin sensitivity and insulin production, and help you lose weight.

“FAT DOES NOT MAKE YOU FAT!"

Here comes the fat. Unfortunately, it has bad reputation over the years as the “bad guy” in your diet. 

Low-fat diet has been promoted as the standard for most people, including diabetics. The fact of the matter is “FAT DOES NOT MAKE YOU FAT.” 

Fat is possibly the most concentrated source of energy that we consume. Fat actually protects you by keeping the insulin levels down. It is essential for normal growth and development, energy, absorbing certain vitamins, providing cushioning for the organs, maintaining cell membranes, providing taste, consistency, stability to foods, among other benefits. Actually, cholesterol is one of the most important nutrients you can possibly consume. Every human cell needs it, our brain is primarily made up of it, and cholesterol is the precursor to all sex hormones. In fact, high-saturated diet has been shown to raise the good cholesterol (HDL), reduce the bad cholesterol (LDL), and help cleanse the liver. 


There are 3 main types of fats – saturated fats, unsaturated fats, and trans fats. 

Saturated fats have been scrutinized more mainly because they are high in cholesterol. Actually, cholesterol is one of the most important nutrients you can possibly consume. Every human cell needs it, our brain is primarily made up of it, and cholesterol is the precursor to all sex hormones. In fact, high-saturated diet has been shown to raise the good cholesterol (HDL), reduce the bad cholesterol (LDL), and help cleanse the liver.  Saturated fats include butter, meats, cream, lard, and coconut oil. 

Now, let’s move on to unsaturated fats. These fats have the ability to lower cholesterol and triglycerides levels (usually an issue for diabetics), improve brain function, reduce pain and help prevent cancer. One of the important benefits is its ability to reduce inflammation. Since diabetes is an inflammatory disease, unsaturated fat help combat diabetes. Unsaturated fats include olive oil, avocados, nuts, and fish oils. 

Past few decades have witnessed numerous clinical trials on studying trans fats.

When they replaced trans fats with carbohydrates (1% of calories), it significantly increased LDL (the “bad cholesterol"), but did not increase HDL (the “good cholesterol"). Similarly, when they replaced other fats with trans fats in the diet, it markedly increased the total/HDL cholesterol ratio and negatively affected. lipoproteins.


Transition to a diet that hasn't been familiar to you may seem difficult. The bottom line is, be it a gradual process or high steam effort, that you are making a conscious change for better. Ask yourself where do you want to be in terms of your health in the next 5 years.






Reference:

  • http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract
  • http://www.ncbi.nlm.nih.gov/pubmed/19082851
  • http://annals.org/article.aspx?articleid=1846638
  • http://www.ncbi.nlm.nih.gov/pubmed/18326600
  • http://www.ncbi.nlm.nih.gov/pubmed/22208554
  • http://www.ncbi.nlm.nih.gov/pubmed/15531663
  • http://www.ncbi.nlm.nih.gov/pubmed/15505128
  • http://www.ncbi.nlm.nih.gov/pubmed/15148063
  • http://www.ncbi.nlm.nih.gov/pubmed/19082851
  • http://www.ncbi.nlm.nih.gov/pubmed/20479151




We don’t need to be reminded about the fact that nutrition is vital to a healthy living or being fit. It is also directly responsible for majority of our health outcomes. 

Oftentimes, you are so overwhelmed, trying to figure out the right mix of nutrients to lead a healthy and balanced life; especially when you are a diabetic. Most of the natural nutritional supplements are designed to support three essential body systems, viz., digestive, hormonal and detoxification.  Hormonal imbalance causes persistent weight gain, fatigue, low sex drive, anxiety, irritability, depression, and poor sleep patterns. Similarly, maintaining your digestive health is as vital as maintaining your overall wellness.  

Our body is constantly bombarded with toxins from both outside and from within - cigarette smoke, particulate emissions from vehicles, medications, alcohol..... the list goes on. Poor dietary and lifestyle choices will have severe implications on detoxification processes. As a result, the liver and other organ functions will suffer. 

The treatment of diabetes and hypoglycemia (low blood sugar) requires nutritional supplementation. Supplementing the affected patients with some key nutrients has been shown to have proven results in maintaining their blood sugar levels.  But, one must realise that supplements should be used only as a part of a comprehensive approach. Supplements are not meant to be a food substitute. They can't reproduce all nutritional benefits of whole foods, such as fruits and vegetables.

In this post, we’re going to take a look at a few examples on how supplementing a few nutrients would aid the balancing process. 

Using the tips covered in this post, you should be able to maximise your health and enjoy a holistic lifestyle.

CHROMIUM

We all know how addictive one can be to sugar. The craving for sugar forces you to indulge in sugary treats, and the harmful complications that follows. Well, you can kill this craving to a certain extent by consuming chromium rich foods. 



You find it from foods rich in minerals, such as whole grains, wheat germ, bran cereal, lettuce, raw onions, broccoli, sweet potato, green beans, raw tomatoes, black pepper, grapes, and ham.

This nutrient works closely with insulin for the uptake of glucose into cells. Deficiency of chromium will lead to the action of insulin being blocked to enter the cells and level of glucose rises. 

VITAMIN C

It’s well known to all that vitamin C is an antioxidant nutrient as well as vital for our immune system. 



In fact, this nutrient is much need for a diabetic than a healthy non diabetic. This can fight against the symptoms like poor wound healing, elevated cholesterol and depressed immune system. Citrus fruits are not the only sources but you could also use broccoli, peppers, potatoes, cauliflower and red chilli.  

VITAMIN E 

Vitamin E is another antioxidant rich nutrient because it protects against damage to cell membranes. 



Vitamin E is a potent antioxidant that reduces fat oxidation and increases the production of HDL cholesterol. Almonds, kiwi, sunflower seeds, and dark leafy greens are some of the foods that contain Vitamin E.

MAGNESIUM

Magnesium is a glucose metabolism nutrient. Magnesium deficiency may prevent the complication related to retinopathy and heart disease.


High magnesium foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, dark chocolate,  and more.

ZINC

Zinc is involved in all the aspects of insulin metabolism like synthesis, secretion and utilisation. Some sources are whole grains, legumes, nuts and seeds. 


While supplements could be a useful way to get your nutritional balance right, you need to get your facts straight on what they will and won't do for you. Adequate supply of  nutrients in patients with diabetes has shown to  improve their blood sugar levels. 

Sustained efforts at improving lifestyle choices, dietary modification, and consistent physical activity would definitely help you enjoy a true holistic health.




You will be in for a rude shock the moment you learn that you are a diabetic. All possible negative thoughts start coming your way! Getting insulin shots, undergoing medical tests, future health.... 

Diabetics from all walks of life deal with health issues every single day.  Left untreated or poorly controlled, diabetes can lead to several complications such as blindness, kidney disease, blood vessel damage, infection, heart disease, nerve damage, high blood pressure, stroke, limb amputation, and coma. 

While there is no cure for diabetes, you can still lead a normal life with your blood sugar level under control. There are good natural remedies for diabetes that will help you control your blood sugar level. These remedies are easily found inside your kitchen.

Video Credit - Dr. Vikram Chauhan

BITTER MELON JUICE

Apart from being a food ingredient, bitter melon has also long been used as a herbal remedy for type 2 diabetes. Studies have confirmed that this fruit contains at least three active substances with anti-diabetic properties, including charantin, which can lower blood glucose levels.


Drinking a cup of bitter melon juice daily can have a significant impact on your blood sugar levels. 

Just grind it and have it probably first thing in the morning in your empty stomach. Yes, it does taste bitter! But once you develop the taste, you can easily have it and keep diabetes away even without any allopathic medicines.

SOAKING FENUGREEK SEEDS OVERNIGHT IN WATER

Fenugreek seeds helps alleviate type II diabetes by improving the way the body uses sugar. It also increase the amount of insulin released. According to studies done by Indian researchers revealed that fenugreek helped to drop urinary sugar level by 54% when  it was added to type I diabetic patients’ diets


Take a teaspoon of fenugreek seeds, soak it in water, and keep it overnight. Drink the water and chew the seeds in empty stomach early morning. Do it for 15 days and you will notice a significant change in your blood sugar levels without doing anything else.

TURMERIC POWDER WITH MILK

Turmeric is often referred to as the "Queen of spices" has some amazing health benefits. It balances blood sugar levels in your body by helping to moderate insulin levels. Further, it improves glucose control and increases the effect of medications used to treat diabetes. 


You can start with adding one teaspoon of turmeric power to a glass of milk per day. Have it either in the morning or before going to bed. You will definitely notice a good change in your blood sugar levels within a few weeks.

CINNAMON & GUAVA LEAVES POWDER


Cinnamon and guava leaves powder can be an effective tool in managing your diabetes. It can have a positive effect on blood markers for those with Type 2 diabetes.

Take half teaspoon each of cinnamon powder and guava leaves powder and add it to a glass of lukewarm water. Drink it in empty stomach early in the morning. This is an effective and natural combination for controlling blood sugar.