More Benefits Of Almonds For Diabetics

Diabetes currently affects over 425 million people worldwide.

There are more than 72.9 million cases of diabetes in India in 2017, with most people having type 2 diabetes and are at an increased risk of cardiovascular disease and its complications.
Yet, one-fourth of those surveyed said they have never discussed, or could not remember discussing, cardiovascular risk factors with their doctors.

The research suggests that lifestyle changes, including improving physical activity, losing excess weight and making important dietary changes, not only help manage type 2 diabetes, but can significantly reduce the risk for developing type 2 diabetes and even provide better long-term effects than medication.

Several studies demonstrate the potential cardiovascular benefits of including almonds in healthy diets among those with type 2 diabetes.

A study of 50 Asian Indians with type 2 diabetes and elevated cholesterol levels found that substituting whole, unroasted almonds, which is already a familiar food in the Indian culture, for 20 per cent of calories in a well-balanced diet significantly improved measures of heart health.

The findings were linked to type 2 diabetes, including waist circumference: an indicator of health risk associated with excess fat around the waist, waist-to-height ratio: a measure of body fat distribution, total cholesterol: a measure of the amount of cholesterol in the blood, Triglycerides: a form of fat in the blood that can raise risk for heart disease, LDL cholesterol: the bad type of cholesterol that is a main source of cholesterol buildup and blockage in the arteries, C-reactive protein: a measure of inflammation in the body and Hemoglobin A1c: a measure of average blood sugar levels over a two to three month span.

Asian Indians have a genetic predisposition to type 2 diabetes, and these findings illustrate the multiple beneficial effects of almonds on cardiovascular risk factors that are associated with type 2 diabetes.

Another study among 33 Chinese participants with type 2 diabetes, who ate a heart-healthy diet, looked at the effect of including 60 grams of almonds a day on maintenance of blood sugar levels and cardiovascular disease factors.

While the almond diet offered better overall nutritional quality, neither diet with or without almonds improved blood sugar status, nor most cardiovascular risk factors as was expected.

However, researchers found that among a subset of participants who had fairly well-controlled type 2 diabetes, the almond diet lowered fasting serum glucose level (which measures blood sugar levels after fasting) by 6 per cent and HbA1c (which measures average blood sugar levels over a two or three month period) by 3 per cent.

These results suggest that including almonds in a healthy diet may help improve long-term blood sugar levels in people with better-controlled type 2 diabetes.

A randomized controlled clinical study investigated the effects of adding 1.5 ounces of almonds to the diet for 12 weeks on diabetes and heart disease risk factors in 21 American adults with poorly controlled type 2 diabetes.

Participants in the almond-consuming group (n=10; mean age 57.8 years) experienced nearly a 30 per cent reduction in C-reactive protein (CRP) levels, a marker of inflammation associated with increased heart disease risk, compared to those who did not consume almonds (n=11; mean age 54.7 years).
Inflammation is thought to play a role in heart disease, diabetes, and other chronic diseases, and elevated CRP is linked with an increased risk of cardiovascular disease in people with type 2 diabetes.

Overall, the nutrient profile of almonds, which is low on the glycemic index and provides a powerful nutrient package including dietary fiber, riboflavin, magnesium, protein, calcium and folate combined with their versatility and many forms, makes them a smart snack for those with type 2 diabetes in a healthy eating plan.

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7 Medical Reasons Why You Can't Get Any Sleep

We've all experienced trouble falling asleep. And while stress may be a main cause, it might not always be the reason behind your lack of rest, and once you determine it, you will be able to sleep longer and better. Discover seven possible reasons why you may not be getting any shut-eye:

 

Urinary incontinence

According to an urological surgeon, “While urinary incontinence does affect women more often than men, millions of both men and women deal with some type of bladder control issue at some point in their lives and many suffer from symptoms that significantly impact their quality of sleep.”
However, while it may be a nuisance, the Dr.  adds “And the truth is, if you suffer from urinary incontinence, it doesn’t have to be a condition that puts you in adult diapers for the rest of your life or prevent you from ever having a good night’s sleep again.” Furthermore, he believes that diet and lifestyle changes can help with bladder control, including reducing your intake of caffeine. “Caffeine stimulates bladder function and is also considered a diuretic,” the Dr. says, adding that, “Though it can be much easier said than done, limiting or eliminating caffeine altogether has been known to be successful in diminishing and resolving issues of urinary incontinence.”
Migraines
A neurologist explains “As many sufferers know, it’s tough to stop that runaway migraine train once it gets moving, let alone try to get a good night’s sleep.” However, not being able to sleep is making it worse. In fact, the Dr. adds: “Not getting enough sleep, and sometimes getting too much, can trigger a migraine.” So stay hydrated, eat a balanced and nutritious diet and stay active to help reduce the onset of migraines.  

Magnesium deficiency

A general physician and a medical advisory board member states that “Numerous studies have shown magnesium’s effectiveness in boosting mood, lowering anxiety, and reducing stress levels as well as helping with deeper more restful sleep.” The reason why most people may not be getting enough sleep could be due to their low levels of magnesium. “Magnesium deficiency causes muscle tension, nerve irritability, adrenal surges, decreased production of serotonin, and muscle cramps. All of these symptoms and conditions interfere with sleep,” the Dr.  says, and further states that magnesium a safe and important treatment for insomnia. Still, despite the benefits, not all forms of magnesium are easily absorbed by the body.  “Magnesium citrate powder is a highly absorbable form that can be mixed with hot or cold water and sipped at work or at home throughout the day,” she says.
Circadian rhythm delay
Be it alertness, or our body temperature, it all fluctuates depending on our 24-hour biological clock called circadian rhythm, says a Dr. “Our circadian rhythms are primarily determined by when we are exposed to light, and our modern culture’s affinity to light in the evening (computer, tablet, television, and phone screens) activates a cell layer in our retina sending a signal that delays our circadian rhythm. That means that it could be 10 p.m., but the brain will think the sun is still out, so it won’t be ready to fall asleep—no matter how tired you actually are.”
A circadian rhythm delay could be another problem which occurs when the alarm clock goes off but you're not ready to wake up yet. “If you have trouble falling asleep at night but can sleep in easily in the morning, you probably have a delay in your circadian rhythm. This problem is solved with bright light (sunlight or a 10,000 lux light box used first thing in the morning) along with low dose (0.5mg) of melatonin about three to four hours before bedtime.”

Stimulant medications

According to a Dr., a number of medications can cause difficulty falling asleep. The most common being: steroids such as prednisone; antidepressants such as bupropion and venlafaxine; stimulants such as methylphenidate and modafinil, adrenal, thyroid replacement medications, beta agonists and theophylline used for asthma. Furthermore, according to the Mayo Clinic, “Some over-the-counter medications, such as some pain medications, allergy, and cold medications, and weight-loss products, contain caffeine and other stimulants that can disrupt sleep.” Dr. suggests you talk to your doctor about the medication if you have trouble falling asleep, and consider if the benefits you are receiving from the medication outweigh the consequences of poor sleep.
COPD
COPD or chronic obstructive pulmonary disease is an umbrella term used to describe progressive lung diseases. This includes emphysema, chronic bronchitis, refractory asthma, and some forms of bronchiectasis, making it harder to get a good night’s sleep. A Dr. adds that "many COPD patients also suffer from insomnia, obstructive sleep apnea, and depression," and this includes bronchodilators and steroids, which can cause sleep difficulties, too. So, the Dr.  suggests that if you are unable to sleep and have COPD, have a solid bedtime routine and minimize distractions in the bedroom. He also advises that you “Discuss with your pulmonologist if your COPD treatment is optimized and if any of the medications prescribed are impacting your sleep problems.” 

Nasal issues

Many doctors see patients with chronic sinus conditions that contribute to poor sleeping. A facial plastic surgeon says “Ideally, one should be breathing through their nose during sleep. For anyone who has nasal congestion, they cannot breathe through the nose and may snore, too. Patients with a deviated septum have worse symptoms during sleep due to gravity.” He adds, “Deviated nasal symptoms can occur naturally from genetics, or occur after injury. Patients may try allergy medication, but often need nasal surgery such as septoplasty or rhinoplasty for adequate nasal relief and better sleep.”

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                            PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   

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These Amazing Home Remedies Will Help You Treat Cataracts

Known to be most common causes of loss of vision in people above the age of 40, cataract is the most common cause of blindness around the world. Apart from causing complete blindness, cataract makes a person have a fogged up vision. Common causes of cataract include aging, living a poor lifestyle and chronic health conditions. It takes years for a cataract to develop in the eye. The way it impacts vision depends on its density and location in the eye. While eye operations and surgeries are the conventional methods of treating cataracts, in this article, we will talk about effective home remedies for treating cataracts.

Symptoms of cataract

In its initial stages, a cataract changes only a small area in your eye. A person might not even notice a change in vision loss in such a case. As it grows larger, it affects more area off your eye lens. This is the time when symptoms of cataract become more noticeable. Common symptoms of cataract include blurry vision, seeing halos around lights, experiencing sensitivity to lights, fading away of yellowing of colours, frequent change in eye glass and contact lens prescription, experiencing difficulty in reading because reduced black and white contrast.

Following are a few home remedies which will help in preventing cataract:

1. Diet
As mentioned above, diet plays an important role in preventing cataract and symptoms of cataract. Eating fruits and vegetables which are rich in antioxidants is important to keep cataract development at bay. A diet rich in antioxidants can help in protecting eyes from oxidative stress which causes cataract. Antioxidants also play the role of maintaining enzymatic pathways that prevent formation of cataract.
Fresh fruits and vegetables are good sources of antioxidants. Phytonutrients in fresh fruits and vegetables have phytonutrients which delay development of eye diseases like cataract.
Foods rich in Vitamin A are known to prevent loss of vision because of degenerative conditions such as cataracts. Being deficient in Vitamin A can cause possible damage to retina, which is another contributor to blindness. Foods rich in Vitamin A include carrots, dark leafy green veggies and sweet potatoes.
Including foods rich in Vitamin C in your diet can also reduce risk of developing cataract. Citrus fruits, peppers, berries, broccoli, tomatoes and tropical fruits are all instances of foods rich in Vitamin C.

Foods rich in Vitamin E are also known to reduce formation of cataract. Wheat germ, sweet potatoes, almonds and spinach are all foods rich in Vitamin E.

Zinc is another important mineral which is required to prevent cloudy vision and poor night vision. Zinc helps bring Vitamin A from the liver to the retina. Kefir, yogurt, chickpeas and pumpkin seeds are all rich sources of zinc.

Foods rich in omega-3 fatty acids can reduce risk of cataract development and their progression. Salmon and chia seeds are good instances of foods rich in omega-3 fatty acids.

Lutein and zeaxanthin: These are essential carotenoids which have been proven to prevent cataract. The two are together found in eye lenses. They are responsible for filtering high-energy blue wavelengths of light which helps in protection and maintenance of healthy eye cells. Broccoli, kale, spinach, collard greens, turnip greens and corn are good instances of foods rich in lutein and zeaxanthin.

2. Protection from sun
Exposure to harmful ultraviolet (UV) rays of the sun can contribute to development of cataract in the eye. UV light can oxidise proteins in the eye. The more your eyes are exposed to sun's UV rays, the more is the risk of cataract. Preventing eyes from getting exposed to the sun can be done by wearing sunglasses or a hat which blocks sunlight from reaching your eye. This can help in delaying formation of cataract.
3. Lifestyle
Some habits in your daily lifestyle can contribute to increasing your risk of cataract formation. These habits include alcohol consumption and amoking. Studies say that people who consume 1 or more alcoholic drink have moderate risk of cataract. The risk is more in those who drink more on a regular basis. Similarly, smokers are at higher risks of cataract than non-smokers.

4. Eye drops
Lanosterol, an organic compound in eye drops can help in improving vision. It dissolves clumped proteins that lead to the formation of cataracts. Eye drops have been considered to be an effective treatment for cataracts. However, eye drops might not be so successful in dealing with aggressive cataracts.

But, please your ophthalmic specialist first. If cataract is in early stages, you may try the changes mentioned.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                           PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

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