How does diet influencediabetes risk?

The kind of food one eats and even the order in which it is consumed can affect the risk of developing type 2 diabetes. 

In a study of 2,717 young adults in the U.S. with long-term follow-up, people who increased the amount of fruits, vegetables, whole grains, nuts and vegetable oils in their diet over 20 years had a 60% lower risk of type 2 diabetes compared to those with a small decrease in plant foods. The findings suggested that long-term shifts towards a more plant-centered diet could help prevent diabetes.

Other findings suggested that people with higher intake of vitamins B 2 and B 6 from food or supplements have a lower risk for type 2 diabetes. The study, which included more than 200,000 people, also revealed that consuming higher levels of vitamin B 12 from foods was associated with a higher type 2 diabetes risk, which may be due to the consumption of animal products.

According to another study changing the order in which food is eaten could reduce post-meal blood sugar spikes.

The researchers found that eating rice first and then a vegetable and meat caused significantly higher blood sugar levels after eating compared to other sequences.

The results point to a simple but effective way to lower blood sugar levels after eating, which could prevent the transition from pre-diabetes to diabetes.

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/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                                                                                    FOR CROCHET DESIGNS                                                                                                                                                                                          https://gscrochetdesigns.blogspot.com

Tips to Lower Risk of a Heart Attack or Stroke

Our health is in our hands. Surely, by making small changes in our lifestyle, we can surely lead a better life.

1) Eat more vegetables and fruits- Vegetables and fruits have less calories and also gives a feeling of satiety by eating them. Include less fried foods, avoid preserved foods, as they contain more salt.

2) Do daily exercise- walking is one of the simplest exercise which everyone can surely do. If you can't walk continuously for 30 minutes, walk for 15 minutes twice a day.

3) If obese, try to lose weight- mostly we make unreasonable targets to lose, when we don't achieve what we want, we get disappointed and give up our diet. Instead of eating 3 heavy meals, split into 5-6 smaller meals, by doing so, your sugar level will also not spike and what you eat is used by the body than being stored as fat.

4) Drink alcohol in moderation- If you're a woman have just one drink a day, but if you're a man, limit to 2 drinks per day. Don't give in to temptations.

5) Don't forget to take your medications- Quite often people forget their daily dose of medication, which can make their BP or sugar level spike up, leading to complications. Go for regular check-up.

6) Want to eat chocolate- have dark chocolate- not the whole bar, just 2 small pieces.

7) Smoking is bad not just for you, but also for the family, as being passive smokers, it affects their health too. So, if you care for the family and self give up smoking.

8)  Look out for the symptoms- If you feel extremely tired, nauseous, acute abdominal pain without any reason, excessive sweating, pain in jaw or shoulders, changes in heart rhythm, don't wait for it to go away by itself. See your doctor at once. Prevention is better than cure.

Listen to your body- if you feel something not normal, see your physician immediately. When the body says to rest, take adequate rest. Learn to meditate, learn relaxation techniques, listen to soothing music, enjoy your social circle of friends. All these things will surely help.

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/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                              https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://my crochet creations.blogspot.com  

Fantastic food may help lower blood pressure

HIGH blood pressure symptoms are hard to spot, but people who are overweight, smoke or eat too much salt are at higher risk of having the condition. Fast treatment is vital and often easy to administer. One health advisory body recently recommended this leafy green to help combat the condition.

High blood pressure, or hypertension, is the third biggest risk factor for early death in the UK, behind smoking and poor diet. It affects as many as one in four adults across the country.

The condition is difficult to spot, as it has few symptoms. Often, the only way people find out if they are a sufferer is through having their blood pressure measured by a GP.

Sufferers develop more obvious symptoms when the condition becomes more sever, which may include a pounding chest, poor night vision and an irregular heartbeat.

But, you can lower your risk of hypertension by eating more rocket leaves.

Health expert, recommends eating more leafy greens which are high in potassium to reduce your risk of developing high blood pressure.

“Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure,” says the organisation on its website.

Rocket, or Arugula, contains as much as 369mg of potassium, 11mg MORE than bananas, according to the nutrient database, a favourite source of this blood pressure lowering mineral.

There is already a wealth of research showing that consumption of potassium can help keep blood pressure at normal levels. A 2014 study published in the journal, for example, found that women that ate foods containing more potassium were less likely to suffer from stroke, often caused by high blood pressure.

Blood Pressure experts say that “by eating more fruit and vegetables, you will increase your potassium levels and help to restore the delicate balance [between salt and other compounds in your blood stream]”

“This will help your kidneys work more efficiently - and help to lower your blood pressure to a healthy level.”

This is because the kidneys rely on a delicate balance of sodium and potassium to filter the blood, keeping its pressure at normal levels. When they can’t do this effectively, blood pressure problems occur.

Alongside consuming rocket leaves, the American organisation recommends eating other vegetables with high potassium content including romaine lettuce, kale, spinach and Swiss chard.

Other ways of treating high blood pressure include exercising more regularly and consuming other types of foods.

Switching to a Mediterranean diet could help reduce your blood pressure. This is because the diet is rich in fruit, vegetables and seafood, which are full of useful products including omega-3 fatty acids and potassium.

“A type of fat called omega-3 fatty acids is found in fatty fish like mackerel and salmon,” said medical website.

“Large amounts of fish oils may help reduce high blood pressure, but their role in prevention is unclear.”

A nutritionist added: “One of the main causes of high blood pressure is inflammation in the arteries over time.

“Taking a high quality, 1,000mg fish oil dose every single day with your meals is one of the best natural ways to lower blood pressure."

Apple cider vinegar could lower your blood pressure and keep your heart healthy, according to a nutritionist.

It’s rich in potassium, which lowers your risk of hypertension.

Acetic acid - the main component of apple cider vinegar - could reduce blood pressure, scientists have claimed.

It may even block certain enzymes from raising blood sugar.

“Apple cider vinegar benefits your blood pressure levels, helping to keep your heart healthy and strong,” said the nutritionist.
 
“It only takes one to two tablespoons of apple cider vinegar to take advantage of the health benefits.
“Apple cider vinegar is naturally very high in potassium.

“It also helps to keep the body alkaline, which can help naturally lower your blood pressure.

“Other natural ways to lower blood pressure include increasing your intake of magnesium and potassium, upping your fibre intake and swapping the salt and processed foods for whole foods.”
You could also lower your blood pressure by taking plenty of exercise.

 

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/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                              https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://my crochet creations.blogspot.com  

 

A doctor gives 4 tips to keep your kidneys healthy

In this day and age where individuals battle with time due to their busy schedules, many of them tend to overlook their health. This has led to an alarming increase in the incidence of non-communicable and lifestyle related diseases like obesity, type 2 diabetes and has accounted for half of the deaths in recent times. What is worse is that this increase is happening in Low and Middle-Income countries like India.

Chronic kidney disease(CKD) also adds to this issue. World Health Organization projected a prevalence of chronic kidney disease worldwide, among 8-16% of adults above 30 years of age and has considered it to be one of the major reasons for a rise in mortality rate. 

A balanced, healthy diet plays an important role in fighting factors that trigger chronic kidney disease. Consuming the right food in right proportions can certainly help prevent the onset of kidney disease.

Obviously, preventing kidney disease and working towards attaining a healthy lifestyle is what we should all aim to do. A nephrologist suggests few healthy lifestyle tips that can reduce and control the risk of developing kidney disease:

1. Diet: Unhealthy diet can lead to kidney damage. Excess consumption of sodium, red meat, processed food and sugar can lead to diabetes and obesity which leads to a high chance of suffering from Kidney disease. Meals which balance the glucose level in your bloodstream and stabilize your blood pressure are certainly beneficial.
Eat right to stay healthy:- a. It is always good to go green: include more of fruits and vegetables in your diet as it is one of the best ways to protect your kidneys b. Get real: Drop the high-salt, trans-fat takeaways and convenience foods like hot cakes and fast food items. Develop an actual interest and enjoy cooking from scratch with fresh, healthy ingredients. These taste better and good for your kidneys. c. Be conscious about fats: Select the right cooking oil to protect the blood vessels in your kidneys d. Go nuts – Boost your intake of nuts and legumes. They are tasty and also provide healthy fat and fibre e. Reduce consumption of sugar- Sugar can be harmful to your overall health and kidneys if consumed beyond required. Avoid sweetened drinks and treats, fast foods, processed food and red meat f. Right grains – Explore the wide range of legumes, grains, and nuts that are readily available in the market and make them a part of your daily eating
2. Regular Checkups – Keep an eye on blood pressure and blood sugar levels as these are the biggest cause of kidney disease.
3. Drink fresh water– Consistent water intake is highly recommended by the doctors. Water helps the kidney to remove all the waste from the blood in the form of urine.
4. Exercise – Any kind of physical activity – even small to moderate amounts helps avoid gaining excessive weight and also ensures that you sleep well.
Healthy kidneys promise you a clean and fresh body! So take that small step today and work towards a healthier you!

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/   
FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                           https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                         https://my crochet creations.blogspot.com/