by admin | Aug 13, 2018 | Diabetes, Health Awareness
Making necessary diet changes to keep the blood sugar levels under control is key especially for those with diabetes. Focus on consuming foods that improve your condition and keep your diabetes under control. There are some key foods identified by researchers that are known to improve the condition and reduce the risk:
Blueberries
The tiny berries are a source of daily good carbs and research also shows that eating blueberries improves sensitivity to insulin. The phytochemicals present in blueberries also have special anti-inflammatory properties that are known to reduce the risk of cardiovascular diseases especially the ones associated with diabetes type 2.
Oranges
Incorporate more clementines, grapefruits, and oranges in your daily diet. Research shows that consuming citrus fruits can have a long-term positive effect on blood sugar and cholesterol levels. Research conducted at Harvard University showed that consuming the whole fruit with the pulp rather than just the juice reduces the risks of diabetes type 2. This is due to the presence of their soluble fiber and the compound called hesperidin which is an anti-inflammatory by nature.
Dark Chocolate
Is it possible that a sweet treat like chocolate can control glucose levels? Yes, studies show that high-quality dark chocolate if consumed daily can decrease blood pressure and fasting insulin levels. This is achieved due to the presence of the compound called polyphenols. Try replacing unhealthy carbs with a high-quality low sugar dark chocolate to improve the glucose levels while also satisfying your taste buds.
Chickpeas
Chickpeas are quite well-known for having a low glycemic index, making it very beneficial for diabetes. New research also suggests that consuming legumes has a very therapeutic effect on the body. Compared to others, people who consume a cup of legumes daily showed a significant decrease in blood pressure and hemoglobin values.
Olive Oil
Replacing unhealthy fats with good healthy fats is suggested for everybody but especially for those who have diabetes type 2. Consumption of extra virgin olive oil has been proven to be associated with the decreased risk of diabetes and improves glucose levels because of its anti-inflammatory properties. Try to incorporate olive oil as much as possible in your diet like including it as a dressing for your salads.
Plant-Based Meals
It is observed that vegetarians have a lower risk of diabetes 2 development. A study published in 2012 showed that a diet that is mainly centered around fresh fruits, nuts, vegetables, and legumes has a major positive effect on people who are diabetic. Some participants who strictly followed this diet showed a significant decrease in hemoglobin type A1, blood pressure, HDL levels, and triglycerides. Almost 60% of the participants resulted with glucose levels within the normal range.
Green Vegetables
Diabetes patients who had a high intake of non-starchy leafy green vegetables showed a significant decrease in the levels of hemoglobin and risk of cardiovascular diseases. Advanced research is being carried out to see whether these effects were specifically due to the presence of vitamins A, C, and E in the dense green leafy vegetables. It is also observed that best results were obtained when people consumed a minimum of 200 grams of vegetables daily. This included around 70g of green vegetables.
Nuts and Peanut Butter
Having 5 servings of nuts a week showed a major reduction in the stroke risk and heart disease in women with diabetes type 2. A study published also showed that diabetic patients consuming 2 ounces of nuts daily as a substitute to regular carbohydrates had improved blood sugar levels and blood lipids. Try incorporating daily carbs like almonds, walnuts and peanut butter instead of unhealthy carbs. Be sure to watch the sodium intake and portion size.
Probiotics
Many studies have shown that including good bacteria in your diet has a positive effect on glucose regulation. Consuming food such as probiotic yogurt significantly improves the HgbA1 and glucose levels when consumed for eight weeks or longer.
Cinnamon
Cinnamon increases the sensitivity to insulin which in turn reduces blood sugar. The science behind how this spice does the job is still under study however, a majority of the studies conducted thus far have shown cinnamon as an aid to controlling the glucose level of blood if consumed regularly and long term. You can incorporate cinnamon in your diet by sprinkling it on foods you regularly eat like nuts, oatmeal, butter and yogurt.
by admin | Aug 7, 2018 | Health Awareness
Why Eat Antioxidants
Antioxidants are like bodyguards that keep our cells safe from damage that conditions and premature aging can do. They neutralize harmful free radicals present in the body. Free radicals are compounds that play a major role in Alzheimer’s, cancer, heart diseases etc.
Even though there are various supplements available in the market to fulfill your intake of antioxidants, many physicians suggest that it is more beneficial to consume them rather than take supplements. You can easily increase the daily intake of these antioxidants since they can be found in many commonly consumed foods like veggies, fruits, nuts, and sweets. Do you want to add more into your diet? Try these top foods rich in antioxidants:
Blackberries
Rich in the compound called polyphenols; berries are known to counteract the early decline of motor skills and cognitive functions that are associated with aging. Just one cup of berries provides with 7 grams of fiber, which is almost a third of the recommended daily intake.
Pecans
Only a handful of these can help lower the cholesterol levels. Pecans are highly rich in manganese, a strong anti-aging antioxidant that keeps the skin firm. For men, it is even more beneficial since it helps improve prostate health.
Cranberries
Cranberries raise the good HDL cholesterol levels and support the immune system. They are rich in an antioxidant called PAC that is responsible for keeping the bacteria from sticking to the walls of the bladder. It helps prevent urinary tract infections.
Walnuts
Walnuts are a great source of fiber, manganese, and protein. They are also rich in healthy unsaturated fats and are specifically rich in alpha-linolenic acid, a fatty acid that is commonly found in plants.
Strawberries
Loaded with skin-friendly antioxidants and rich in vitamin C, strawberries help the complexion recover from the damage caused by pollution and UV rays. They also contain high amounts of folate that protect the heart.
Artichoke
Artichokes contain magnesium which generates high amounts of energy. They also have the highest amounts of antioxidants amongst all vegetables and are also known to improve liver function and heart health.
Blueberries
Blueberries are rich in the antioxidant called anthocyanin, which is also what gives them their deep blue color. Blueberries contain high levels of vitamin K, C, and manganese which helps to fight against cancer cell growth as well as protect from heart disease memory loss due to aging.
Dark Chocolate
Dark, high-quality chocolate contains the antioxidant flavanol that reduces the risk of diabetes and lowers blood pressure. Opt for dark chocolate instead of processed, sugary chocolates as they contain higher amounts of antioxidants.
Cherries
High levels of anthocyanins give cherries their deep red color and this compound reduces inflammation and controls cholesterol. Sour, dried and canned cherries are known to have more antioxidants than fresh cherries. Tart cherries also contain melatonin which helps regulate the sleep cycle.
Raspberries
Just like the other berries, raspberries have anti-inflammatory properties which help manage arthritis and gout. The polyphenols present in their fiber helps protect against heart disease and they have a high concentration of the antioxidant, ellagitannins, which can help fight cancer.
by admin | Aug 3, 2018 | Health Awareness
Fibromyalgia is a chronic condition which causes widespread pain and tenderness either over the entire body or in a migratory pattern. It affects roughly 2 million Americans, and with an 8 to 2 ratio, it is more common in women than men. People of all ages suffer from fibromyalgia, and it can even occur in children.
While symptoms vary from one person to the next, the pain associated with fibromyalgia tends to wax and wane. There is no cure for the condition, but it can be managed through both non-drug therapies and medication. Another way to minimize the impact of the disease is to avoid known triggers. Experts, like those from the American College of Rheumatology, suspect fibromyalgia could be linked with the nervous system. The disease is also seen often in individuals with other long-term illnesses, as well as sleep conditions. With these factors in mind, here are five steps those with fibromyalgia may find helpful in reducing their number of flare-ups.
Avoid Physical/Psychological Stressors
Because fibromyalgia is suspected to be linked to the nervous system, it’s possible that both physical and psychological stress could intensify discomfort. High-intensity exercise aggravates pain in many individuals, while stressful events can also exacerbate symptoms. Stick to moderate or low-intensity activity and avoid known stressful situations whenever possible. For those that can’t be avoided, consider adopting a healthy coping mechanism, such as meditative breathing, to keep stress levels as low as possible.
Reduce or Eliminate MSG in Daily Diet:
Monosodium glutamate (MSG) is a common ingredient found in many foods throughout the U.S. It is the salt of glutamic acid, which is found naturally in mushrooms, cheese, grapes, and tomatoes. The ingredient is also often added to processed foods, including canned vegetables and soups and frozen meals, to enhance flavor. Researchers believe the additive activates neurons which increase sensitivity to pain in fibromyalgia patients. This idea is backed by a study in which patients had complete or near complete resolution of symptoms after eliminating the ingredient from their diets.
Improve Irregular Sleep Patterns
The relationship between sleep and fibromyalgia is a complicated one: while irregular sleep can lead to flare-ups, fibromyalgia pain often disrupts sleep. To further complicate matters, people with fibromyalgia often suffer from other forms of disordered sleep, such as sleep apnea and restless leg syndrome. While sleep problems can be challenging to resolve, breaking this cycle is one change that could help individuals find relief. Maintaining as regular a sleep schedule as possible is recommended, as napping could actually wind up increasing symptom severity. Fibromyalgia patients may also wish to try cognitive behavioral therapy, which is one solution that appears to be effective for achieving better sleep.
Avoid Long Periods of Sitting
Many professionals are accustomed to long periods of sitting throughout the work day. During these bouts, circulation may decrease, which could compound symptoms of fibromyalgia. Increased muscle stiffness and decreased circulation are just two common side effects of hours spent sedentary. Poor posture can cause further damage by cutting off the supply of oxygen the different systems of the body receives. To negate the effects of sitting, it may be worthwhile to consider an ergonomic chair to facilitate better posture. Periodic breaks –short walks for every hour of work, or 20 seconds of standing for every 20 minutes of sitting – could also support better circulation.
Accommodate for Handling Weather Fluctuations
Up to 92% of fibromyalgia patients believe worsening symptoms are a result of weather changes. Unfortunately, seasonal changes and abrupt fluctuations in temperature cannot be avoided altogether. With that said, it may be possible to accommodate these changes to reduce the odds of a flare-up. Staying hydrated in extreme levels of heat and humidity could help, and dressing in layers during unpredictable times of year may allow individuals to stay comfortable in variable conditions.
While fibromyalgia affects everyone in different ways, pinpointing the known triggers for your flare-ups is one of the most effective ways to control the condition. Actively avoiding these aggravating factors may help patients experience fewer and less intense periods of pain.
by admin | Aug 1, 2018 | Health Awareness
Melatonin has long been hailed for its health benefits, and the more researchers study the hormone, the more its broad range of abilities is revealed. Known as “the sleep hormone,” the power of melatonin goes far beyond simply regulating sleep patterns. Scientists believe it could also play a role in managing chronic conditions like heart disease and diabetes, and that it may even promote bone health and reduce obesity. Most recently, it has been discovered that melatonin could help safeguard genetic material and protect against age-related disease and health decline. Here, we take a closer look at how the hormone works to boost wellness.
A Disease-Fighting Hormone
Free radicals are chemically reactive molecules which are linked to a host of diseases, including Parkinson’s disease, Alzheimer’s disease, and cancer. We encounter them on a daily basis, as they are found in everything from the air we breathe to medications and foods. Reducing the volume of free radicals in the body is therefore critical to preventing and managing diseases. One of the ways the body fights off free radicals is through antioxidants, the substances that counteract them.
According to research, melatonin is a potent agent in antioxidative defense. It can enter any bodily fluid or cell and actively scavenge free radicals, and it also has the ability to influence circulation. In addition to fighting free radicals, melatonin can reduce the generation of these dangerous molecules and simultaneously protect critical functions of the cells.
Research also suggests that melatonin’s ability to prevent oxidative damage, specifically in brain cells, make the substance a prime candidate for treating conditions such as Alzheimer’s disease, amyotrophic lateral sclerosis (ALS), Huntington’s disease, stroke, and brain trauma.
Where is Melatonin Found?
Melatonin was first discovered as a hormone of the pineal gland, but it is also produced elsewhere in the body. Specifically, the gastrointestinal (GI) tract is a rich source of the hormone, with its tissues holding 10-100 times as much of the hormone than the blood. The GI tract also has at least 400 times more melatonin than the pineal gland.
Certain types of food are also natural sources of melatonin, including ginger, rice, bananas, barley, sweet corn, and Morello cherries. Additionally, over-the-counter melatonin supplements are available, but it is recommended that anyone considering a supplement regimen consult their doctor. Certain individuals, including women who are pregnant or breastfeeding, may not be advised to take the supplement.
by admin | Jul 31, 2018 | Health Awareness
A healthy diet is important for feeling your best, but for individuals with an autoimmune disorder such as multiple sclerosis (MS), healthy eating plans become even more critical. This is the belief on which the Wahls diet was founded. Developed by Dr. Terry Wahls, the diet implements paleo-style eating to aid in symptom management. Here, we learn more about the eating plan that has helped MS patients and sufferers of other autoimmune disorders manage their conditions more effectively.
How is Diet Linked to Autoimmune Diseases?
Autoimmune disorders are suspected to be caused by low-grade inflammation, or the inflammation that takes place in our cells. Research suggests that a microbial imbalance of gut flora could also contribute to autoimmunity. Eating plans such as the Wahls protocol diet aim to reduce inflammation by eliminating certain food chemicals which could contribute to gut dysbiosis and inflammation in sensitive individuals.
What Does the Wahls Diet Entail?
Like the Paleolithic (Paleo) diet, the Wahls protocol emphasizes the consumption of meat and fish and vegetables. It also encourages fat intake from both animal and plant sources and allows for brightly-colored fruits, such as berries, to be enjoyed regularly.
In order to minimize potential inflammatory agents found in common food sources, the diet is fairly restrictive. For instance, dairy products and eggs are prohibited, along with nightshade vegetables such as eggplant, tomatoes, potatoes, and peppers. Legumes, all grains, and sugars (except for those occurring naturally in fruits) are also restricted.
In recognition of the varying degree of severity in autoimmune disorders, as well as patients’ diverse food preferences and needs, Dr. Wahls has established three tiers of the diet. For instance, Level 3 calls for the elimination of all white-fleshed fruits, while Level 1 requires only the avoidance of all foods containing gluten and dairy.
Does the Diet Really Work?
In patients with MS, following a paleo-style diet has been shown to improve fatigue. Yet, because subjects involved in clinical studies are also typically receiving additional forms of therapy, it is difficult to isolate dietary tactics alone as the primary agent for achieving results. Nonetheless, Dr. Wahls attributes the diet to her own reversal of symptoms. Before she embarked on a healthier eating plan, Dr. Wahls’ muscles had weakened to the point at which she needed a tilt-recline wheelchair. After transforming her diet, she was able to bike nearly 20 miles a day.
While research on the complex ways in which dietary choices impact immune functionality is still ongoing. For patients with autoimmune disorders like MS, talking to doctors about anti-inflammatory eating plans is certainly not a bad idea. Beyond aiding with symptom management, a healthier eating plan could support better wellness outcomes and reduce risks for other serious conditions, such as cardiovascular disease and type 2 diabetes.
St. Petersburg, Florida
