Walking: The best exercise for diabetics to lower blood sugar levels naturally

Keeping physically active is an important part of leading a healthy lifestyle. But for individuals who either already have or are at risk of acquiring diabetes, regular physical activity is particularly crucial as it can have a significant impact on their condition and overall health. Exercise such as walking has been shown to help improve insulin sensitivity, lower your blood sugar and control body weight.

High blood sugar or hyperglycemia is a common problem that can affect people with both type 1 and type 2 diabetes. Left untreated, frequent high blood sugar can be dangerous causing damage to your blood vessels, nerves and organs. The classic signs and symptoms of high blood sugar are increased thirst, frequent peeing, fatigue, headaches, feeling uncomfortable and irritable, weight loss, etc.

If you have diabetes, keeping your blood sugar under control is an important part of your treatment plan. But many people do not know what they can do to help to bring down high blood sugar levels. Regular exercise, along with a healthy diet plan and medications, can help put you back in control of your life. Physical activity can help avoid long-term complications, including heart disease, in people with type 2 diabetes.

Walking - The best exercise to bring down high blood sugar levels

According to the experts, walking is a great form of exercise to lower blood sugar levels naturally. The minimum recommended level of physical activity for an adult is 30 minutes at least 5 days a week - adding any extra activity to your daily routine is a plus. The British Heart Foundation recommends that we should take 10,000 steps (about 5 miles) per day to promote a healthy heart. In fact, even a little extra activity can do wonders for your body, ranging from helping with weight loss to reducing your risk of certain cancers and heart disease.

However, people with existing heart problems are advised to avoid strenuous exercises (such as lifting weights) and strenuous aerobic exercise like running as they can produce a stress response, which causes the body to raise blood sugar levels. Yet, this response may vary from person to person. It’s advisable to talk to your doctor or your healthcare team who can give advice as to which activities are safe for you.

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Here's how diabetes can elevate cancer risk

The researchers have identified the reason why people with Type 1 OR 2 diabetes have an increased risk of developing some forms of cancer.

The study has found that DNA sustains more damage and gets fixed less often when blood sugar levels are high compared to when blood sugar is at a normal, healthy level, thereby increasing one's cancer risk.

It's been known for a long time that people with diabetes have as much as 2.5 fold increased risk of certain cancer, said one of the researchers. These include ovarian, breast, kidney and others.

Scientists have suspected that the elevated cancer risk for diabetics arises from hormonal dysregulation.

In people with Type 2 diabetes, their insulin is not effectively carrying glucose into cells, he explained. So, the pancreas makes more and more insulin, and they get what's called hyperinsulinemia, he added.

In addition to controlling blood glucose levels, hormone insulin can stimulate cell growth, possibly leading to cancer. Also, most people with Type 2 diabetes are overweight and their excess fat tissue produces higher levels of adipokines than those at a healthy weight.

The researchers looked for a specific type of damage in the form of chemically modified DNA bases, known as adducts, in tissue culture and rodent models of diabetes.

Indeed, they found a DNA adduct, called N2-(1 carboxyethyl)-2-'- deoxygyanosine, or CEdG, that occurred more frequently in the diabetic models than in normal cells or mice.

Exposure to high glucose levels leads to both DNA adducts and the suppression of their repair, which in combination could cause genome instability and cancer, he added.

The researchers also wanted to determine the molecular reasons why the adducts weren't being fixed properly by the cells.

They identified 2 proteins that appear to be involved: the transcription factor HIF1 a and the signalling protein mTORC1, which both show less activity in diabetes.

According to the researchers, several drugs that stimulate HLF1a or mTORC1 already exist. The researchers plan to see if these drugs decrease cancer risk in diabetic animal models and if so, they will test them in humans.

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11 dangerous things that science has linked to a higher risk of having a stroke

1) High blood pressure is the main culprit.When pressure builds up in a person's blood vessels, the extra stress on their arteries can make it challenging for the brain to get the oxygen-rich blood it needs. Over time, this can lead to a stroke.

Fortunately, there's a lot you can do to lower your blood pressure, like exercising regularly, eating healthy food, and breathing clean air.

2) Heavy drinking increases blood pressure, making strokes more likely.A major study published this week showed that the more we drink, the higher our blood pressure and risk of stroke. The researchers analyzed health data from 500,000 Chinese men and over 10 years, and found that people who drank less had lower blood pressure and a reduced risk of stroke. Overall, the researchers found that the risk of having a stroke increases by 35% for every four alcoholic drinks consumed per day.

The National Stroke Association recommends "no more than two drinks a day for men, and one drink a day for women."

3) Smokers double their risk of a stroke.The chemicals in tobacco can cause people's arteries to narrow and can also damage the lining of their artery walls, prompting a spike in blood pressure. 

When a smoker inhales, the action triggers an immediate blood-pressure spike, and smokers can develop long-lasting problems in their blood vessels over time.

"Smoking increases clot formation, thickens blood, and increases the amount of plaque buildup in the arteries," according to the experts.

4) Breathing polluted air can also prompt more strokes.A 2016 study of stroke patients in 188 countries around the world found that air pollution is a serious risk factor for these brain attacks, especially in middle- and low- income countries.

Around the globe, bad air — which can include household air pollution from cook-stoves and wood fires — accounts for almost a third of stroke-related disabilities.

5) Being overweight can increase chances of  a stroke.Carrying more fatty tissue around in the body makes it trickier for arteries to expand  and tougher for blood to flow swiftly through the body to the brain. Health problems that normally go hand in hand with extra weight, like blood clots, narrowed arteries, and high cholesterol can all contribute to a person's stroke risk.

Taking a look at your mid-section is a good way to assess where you stand in this regard: A large waist circumference is a better measure of stroke risk than a person's height and weight.

6) Lounging around all day is also a risky behavior that can lead to more strokes.

The good news is that you don't have to move around much to make an impact.

Studies show that even about 25 minutes of moderate activity each day helps decrease a person's stroke risk. No need to run a marathon. 

One study of more than 61,000 California teachers (all women) showed that those who got at least 150 minutes of exercise each week were 30% less likely to have an ischemic stroke than those who were less active. That translates to just 21 minutes per day.

Evidence also suggests that the simple act of going for a walk every day can make a stroke milder if a person does have one. A 2018 study of Norwegian people  in their 70s found that those who walked and swam on a regular basis had less severe strokes than Norwegians who don't move around much.

In addition to keeping our blood vessels pumping swiftly, exercise can create more oxygen-rich blood and prompt our muscles to grow more blood vessels. Conversely, not moving around can put people at risk for developing chronic conditions like high blood pressure, which in turn can make strokes more likely

7) Not eating enough fresh foods, like colorful vegetables, fish, and nuts, increases stroke risk as well.

Studies show time and again that people whose diets are rich in fruit, vegetables, and fish have fewer strokes.
For women, researchers have noticed that those who adhere to a Mediterranean diet — which includes plenty of olive oil, whole grains, beans, chicken, and fresh vegetables — are far less likely to suffer strokes than other women. A recent 17 year study of women over 40 years old in the UK found that those who followed a Mediterranean diet (according to their 7-day food diaries) had 22% fewer strokes.

This was true even for people who were already at risk for heart disease. 

8) Diabetes, both Type 1 and Type 2, can prompt dangerous glucose buildups in the bloodstream that make strokes more likely.People with diabetes have a hard time making insulin in their pancreas. Insulin is the key hormone that turns glucose from the foods we eat into energy our body can use.

When the body doesn't produce enough insulin and glucose builds up in the blood, it can lead to dangerous fatty deposits and clots in a person's blood vessels. Over time, those clots may cut off the blood supply to a person's neck and brain, prompting a stroke. Strokes are 2-4 times more common in people with diabetes.

9) Your genes also play a role.
Sometimes, the things you can do to prevent strokes only go so far. Scientists have lots of evidence that our genes contribute to stroke risk in big ways.

In a recent study of 306,473 white British men and women, people who had genomes associated with higher genetic stroke risk were 35% more likely to have a stroke than people with some of the lowest genetic risks. That was true no matter what their lifestyle looked like.

Still our actions are often more powerful than our genes when it comes to preventing strokes: lifestyle factors like smoking, unhealthy eating, and lack of exercise were associated with a 66% increase in stroke risk in that study, no matter what people's genes were like.

10) Getting old — another factor we don't have much control over — makes strokes more common as well.As we grow old, our arteries harden and stiffen, making strokes more likely for everyone.

This is part of the reason why women have more strokes than men, as they tend to live longer.

11) Not getting enough sleep is bad for your brain in many ways. Increased stroke risk is one of them.

Not catching enough sleep can put people at risk of developing all kinds health problems, including strokes. Seven to eight solid hours of shut-eye each night is the right dose for most people. 

One study of Swedish men over 50 suggests that sleeping less than 5 hours a night is bad for you as smoking when it comes to stroke risk. 

But new evidence suggests that regularly taking a short daytime nap can help your body stay stroke-free, too. 

In research announced at a meeting of the cardiologists in March, scientists found that people who opt for a mid-day smooze maintain lower blood-pressure levels. 

Researchers think this nap time routine may help lower blood pressure just as well as other remedies, like cutting out alcohol or taking a low-dose medication. More research is needed to know for sure whether it's really the naps that cause the blood pressure benefit.

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Amla or Indian gooseberry- the best Ayurvedic medicine to control high blood sugar at home

Many people living with diabetes are now turning to complementary and alternative medicine, including Ayurvedic medications, to control their blood sugar and avoid complications that may be caused by this condition. Ayurveda, the ancient Indian science of healing, has evolved over the years and is now widely for treating a number of health problems. Amla, or Indian gooseberry, (scientific name Emblica Officinalis) is a powerful herb extensively used in Ayurvedic preparations to treat several chronic conditions such as type 2 diabetes in Ayurveda.

A traditional part of Indian medicine, amla is generally recommended by practitioners as a general health tonic. It is claimed that regular consumption of the berry can help boost the immune system, detoxify the body, and slow down ageing, mainly due to its high antioxidant content. What’s even more, amla is low in calories yet high in vitamin C, which is essential for repairing of pancreatic tissues and weight reduction - an added bonus for diabetics. According to Ayurveda, eating the fruit on a daily basis can help normalise metabolism and check the accumulation of fat, which aids in weight loss.

Amla (Indian gooseberry) for diabetes: How does it work?

Research studies have brought to light the potential anti-diabetic effects of amla. One study using amla extracts on diabetic animals showed that the berry can cause blood glucose to drop. Also, another study on diabetic rats suggested that amla juice may help treat certain health problems common in people with type 1 diabetes mellitus.

Furthermore, a 2011 study found that people - with or without diabetes - who took amla fruit powder developed a significant decrease in both fasting and post-prandial blood glucose levels, indicating that the Indian gooseberry may effectively help in managing diabetes. The Indian gooseberry also contains chromium that regulates carbohydrate metabolism and may make the body more responsive to insulin, which in turn helps to keep blood sugar at a healthy range.

The researchers suggested that amla is also an effective traditional remedy to prevent pancreatitis.

How to use Amla (Indian gooseberry) to control blood sugar and diabetes

One of the best ways to use the Indian gooseberry in managing your blood sugar is to consume one raw amla once in a day. If you find the taste too sour, try sipping a glass of water right after eating the fruit to give you a sweet aftertaste.

Another way is to dry the amla pulp, grind it into a fine powder and incorporate it into your diabetes diet. You can mix the amla powder with water or fresh lime juice, or even sprinkle it on fruits like papaya to get a tart flavour.

To make amla juice, just remove the seed, crush the pulp and extract the juice. Try to consume the juice about 5-10 ml daily to control high blood sugar and help you maintain a healthy weight. However, make sure that you do not use processed forms of amla, especially those that have added sugar because they can affect your blood sugar levels.

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Can Diabetes Lead To Depression?

The risk of developing depression is found by the means of various researches to be two to three times higher in individuals suffering from a chronic disease than in normal individuals. Type 1 and type 2 Diabetes are chronic diseases that can prove to be very challenging to manage due to various setbacks and complications that can come in the way. Regular monitoring of the blood sugar levels is essential in managing the blood sugar. Navigation of the health care facilities, side effects caused by medications, and other related health conditions or even diabetic complications can cause an increased risk of developing depression. If left undiagnosed and untreated, depression can give way to a poor lifestyle choice that can further deteriorate the physical health of a person.


Various risk factors that are associated with diabetes and depression are as follows-

• lack of physical activity
• poor social environment
• poverty
• stress during pregnancy

Depression in diabetes can occur simultaneously due to a variety of factors. These include the psychological and psychosocial impact of the disease on an individual, a potential common genetic susceptibility and certain common pathophysiological abnormalities that involve neuro-immunological and neuro-endocrinal pathways, as well as micro-vascular brain lesions due to diabetes mellitus. However, issues concerning pathogenesis and causality of this high co-occurrence are not fully determined yet. Still, the presence of depression in patients with diabetes mellitus is of vast importance, as it is usually associated with poor disease control, adverse health outcomes and quality of life impairment.

When an individual is suffering from diabetes, the awareness of risks of developing depression is essential. It has been widely researched and found that these two conditions can occur simultaneously, where depression is usually undiagnosed. Diabetes, specifically type 2, and depression affect each other in a bi-directional manner, which means that each of the disease can prove as a risk factor for the other. In a state of depression, it is common for a person to consume high calorie foods and also to lead a sedentary lifestyle. This tendency can prove to be a risk factor for developing type 2 diabetes.

If an individual already has type 2 diabetes, the stress experienced during the management of disease can cause depression. Type 1 diabetes develops as result of the defect of pancreas in production of insulin.

People with type 1 diabetes can also develop depressive symptoms due to difficulties in the management of the disease. If the symptoms of depression develop in the patient already suffering from diabetes, management of diabetes also becomes difficult. This can lead to cause various diabetes related complications and also decrease the life expectancy.

Causes depression in people with diabetes

It's possible that the demands of managing a chronic disease such as type 2 diabetes lead to depression. This may ultimately result in difficulty managing the disease.

It seems likely that both diseases are caused and affected by the same risk factors. They include:

• family history of either condition
• obesity
• hypertension
• inactivity
• coronary artery disease

However, it may be that your depression is making it more difficult for you to manage your diabetes physically as well and mentally and emotionally. Depression can affect all levels of self-care. Diet, exercise, and other lifestyle choices may be negatively impacted if you’re experiencing depression. In turn, this can lead to poor blood sugar control.

 Various signs that can be observed in a state of depression are as follows:

1. Complete lack of interest in doing any activity
2. Irritation or mood swings
3. Depressed mood
4. Disturbed sleep pattern
5. Changes in the appetite
6. Constant feeling of despair
7. Guilt fatigue, weakness
8. Difficulty in concentration, transient memory loss
9. Suicidal tendency

There is a certain risk observed between the consumption of antidepressant medicines and development of diabetes. It has been researched and concluded that consuming antidepressants should always be on physician recommendation, with a prior advice on the risks of developing diabetes. It has also been found that the people with type 2 diabetes, who are using insulin regularly, are at higher risk for developing depression as compared to the people on non-insulin medications or following only diet or lifestyle modification habits. An additional stress experienced in managing diabetes and accessing the health care services can cause such complication in insulin users.

Common treatment protocol for depression includes psychotherapy or the cognitive behavioral therapy. It helps people to correct destructive thought patterns and behaviors that tend to increase the depressive symptoms. Other interventions like a structured problem solving approach, motivational interviewing, and interpersonal approach towards the patient is also effective in management. Certain medications can also help in mood-lifting and the management of symptoms of depression.
In diabetics, the treatment options that are available in addition to the standard medical healthcare provision includes self-management training sessions that help the people to increase healthy habits and improve control on their blood sugar levels. Diabetes as well as depression can improve with complete focus on lifestyle changes, like proper diet management and exercising regularly.

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