Apples can relieve constipation and diarrhoea both, just have to be eaten differently

"An apple a day keeps the doctor away". The saying is true because apples are exceptionally healthy with a long list of health benefits.

From being low in calories, aiding weight loss, reducing the risk of diabetes to protecting your heart, apples make for one of the most popular fruits. 

But did you know that this humble fruit can be beneficial for two quite opposite health conditions - diarrhoea and constipation? Yes, you read that right. Consuming apple in different ways can be beneficial for both people suffering from constipation or diarrhoea.

Apples are made up of soluble and insoluble fibre. They have 64 per cent insoluble fibre and 32 per cent soluble fibre.

Diarrhoea - have without skin

Soluble fibre is what forms a gel-like consistency in your stool and slows down the digestion, and is thus good for people who have loose motions. Soluble fibre is found in the inner part of the apple, which is the pulp and flesh. So, if you have diarrhoea, the best way to consume apple would be without the skin.

Constipation - have with skin
The insoluble fibre increases the bulk of the stool and helps it in making a quick passage through the intestines. This makes apple good for people who have constipation. The insoluble fibre is found in the skin of the apple, so the best way to consume apples when one has constipation is to have it with the skin.

A study published in the American Journal of Clinical Nutrition found that women who regularly ate apples were found to have 13 to 22 per cent less constipation problems than those who didn't have apples.

Experts also believe ...

Apples are loaded with pectin fibre, which has an amphoteric action. Paradoxically, it can provide relief from both constipation and diarrhoea, depending on the body's need.
 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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30 Minutes Of Daily Walk Can Provide You With These 5 Long Lasting Benefits

Walking is a recreational activity with multiple health benefits to offer. Be it a morning or evening walk, this simple physical activity seems to be quite underrated. Whether you are going experiencing stress or anxiety or just want to change your view, going for a walk every day can serve many purposed. Firstly, it can make up for your daily required physical activity, which may have drastically reduced during this lockdown. Secondly, it can help you get closer to nature and clear your mind of the multiple thoughts that cause stress and low mood.

Health benefits of walking

In this article, we are going to talk about the benefits of walking for just 30 minutes. Yes! Even 30 minutes of walking can help you unwind and offer the benefits mentioned below:

1. Fight weight gain
If you are finding trouble managing your weight in the current scenario, then half an hour of walking can help in fighting weight gain, according to WebMD. Brisk walking can help burn calories and aid weight loss.

2. Boost heart health
Cardio exercise like walking can reduce cardiac risk factors like cholesterol, blood pressure, diabetes, obesity, stress, inflammation and mental stress.
 
3. Strengthen muscles and bones
Walking is a weight bearing exercise which builds muscles and maintains strong bones. It improves bone and muscle strength, coordination and balance. This in turn helps in preventing falls and fractures and improves overall health and mobility.
 
4. Improves mood
This is one of the most effective benefits of regular walking. Whenever you feel low, overburdened with responsibilities, stressed or anxious, give yourself some time, leave everything that you are involved and go for a nice and refreshing walk. You can walk in your own house's balcony, in the society or the part outside your house. It will help you feel less low and may even make you feel light at heart.

5. Reduces risk of diabetes
Walking help in regulating blood sugar levels and thus reduce your risk of developing diabetes. Exercising helps muscles absorb blood sugar and prevent it from building in bloodstream.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Nuts can keep diabetics' heart healthy

Eating a handful of nuts daily, particularly tree nuts, may reduce the risk of cardiovascular disease among people with Type-2 diabetes, associated with an increased risk for high cholesterol, heart disease and stroke, say researchers, including one of Indian origin.
Tree nuts such as walnuts, almonds, Brazil nuts, cashews, pistachios, pecans, macadamias, hazelnuts and pine nuts were strongly associated with reduced risk of coronary events, cardiac death and total mortality compared with peanuts.
The results showed that eating even a small amount of nuts had an effect. 
While the exact biological mechanisms of nuts on heart health are unclear, researchers noted that nuts appear to improve blood sugar control, blood pressure, metabolism of fats, inflammation and blood vessel wall function. 
"Cardiovascular disease is the leading cause of death and a major cause of heart attacks, strokes and disability for people living with Type-2 diabetes," said a Prof.

"Efforts to understand the link between the two conditions are important to prevent cardiovascular complications of Type-2 diabetes and help people make informed choices about their health," the Prof. added.
In this study, the team used data from 16,217 men and women before and after they were diagnosed with Type-2 diabetes. 
People who increased their intake of nuts after being diagnosed with diabetes had an 11 per cent lower risk of cardiovascular disease, a 15 per cent lower risk of coronary heart disease, a 25 per cent lower risk of cardiovascular disease death, and a 27 per cent lower risk of all-cause premature death.
Each additional serving per week of total nuts was associated with a three per cent lower risk of heart disease and six per cent lower risk of heart disease death.
Adding more nuts to one's diets proved beneficial probably at any age or stage. 
"It seems never too late to improve diet and lifestyle after diagnosis among individuals with Type-2 diabetes," the researchers said.

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Benefits of Lemon For Diabetics

Lemons are loaded with fiber, vitamin C, and potassium that have heart benefits for diabetics. Vitamin C in lemons could also regulate glucose levels. Even ayurveda recommends kickstarting your metabolism with some warm water and lemon juice every morning, so why not give it a try.

Lemons with their delightful burst of citrus freshness can liven up any meal. But you may not think of it as a “food” like you would a handful of nuts or some spinach. The juice and the flesh of the lemon do have more nutrient content than you’d realize, though. And some of these have benefits if you are diabetic.

1. Vitamin C In Lemons May Help Lower Blood Glucose Levels

Researchers have found a strong inverse relationship between the level of vitamin C in your body and your risk of diabetes. They also found that fruit and vegetable intake to some extent reduced the risk of developing diabetes, highlighting the importance of a diet rich in fresh produce. Thanks to their high vitamin C content, giving you nearly 50% of the daily value (DV) for the vitamin, lemons make an ideal candidate for helping boost your levels of this vitamin.

Some research also points to the use of vitamin C alongside medicines like metformin to help treat type 2 diabetes. In one study, researchers found that test subjects who took oral vitamin C along with metformin for a period of 12 weeks saw a drop in levels of fasting and post-meal blood glucose and glycosylated hemoglobin (HbA1c). These are measures of how much in control you are of your diabetes. Vitamin C supplementation could have potential side effects if consumed in overly large amounts, so it may be a smart idea to stick to natural sources like lemon juice.

2. Fiber Content Regulates Glucose And Lowers Risk Of Heart Diseases

Lemon contains a precious 2.4 grams of fiber in its flesh, which is about 9.6% DV. For diabetics, increasing fiber intake is important due to the elevated risk of cardiovascular disease. High-fiber diets may improve glycemic control, reduce your insulin requirements, bring down triglyceride levels, and even help with weight loss. Such diets may also help improve metabolic control for diabetics and even lower blood pressure levels.  Fiber-rich foods also tend to be lower on the glycemic index, causing your blood glucose levels to fluctuate less and making you feel full for longer, preventing binges.

3. Potassium In Lemons Also Fights Heart Problems

Potassium can lower your blood pressure and cut the risk of strokes and heart attacks – all problems diabetics may be more susceptible to due to their condition. One possible explanation for its cardiovascular health benefits is that it reduces the hardening of the arteries (atherosclerosis) due to calcium buildup. It also balances the effects of a high sodium diet, which many of us are guilty of having today due to the consumption of processed foods.

4. Ayurveda Recommends Warm Lemon Water To Aid Digestion

As someone with diabetes, you need to keep your digestive system working well. Diabetes that is poorly controlled can affect other systems in the body, including the digestive system. Among other things, it may result in acid reflux and gastroparesis which causes food to be digested slowly and for the stomach to be emptied slower than normal. While there are medications to help hasten stomach emptying, lemon water can offer a more natural route.

Ayurveda believes that there is a link between “ama” or undigested foods and toxins in the body and diabetes. Purging this ama by modifying the diet and adopting lifestyle changes (like increased activity) can help with the disease itself. You can get your metabolism going with some warm water with lemon juice as soon as you wake up every morning. It helps stimulate muscular contractions to purge your system of toxins and gets your digestion kick-started. If you have a weight problem, the warm water along with lemon juice may also amp up your metabolism, helping your body burn more calories through the day.

A caveat here for anyone with diabetes is to start this lemon water regimen only after running it by your doctor. If you find that it makes you feel ill or causes your sugar levels to suddenly dip, this is not something you should continue with.

5. Lemon Is Also A Low-Calorie Ingredient To Meet Nutrient Needs

As a diabetic, you may sometimes struggle with finding ways to get your nutrition without consuming too much sugar, carbs, or calories. Lemon is one of those low-fat and low-calorie foods that you can consume freely as salad dressing instead of greasy sugar-laden mayo or as a base for homemade lemonade in lieu of sugary soda.

It may not seem like it, but lemons do have a lot of vitamins and minerals like most citrus fruit. The flesh of an 84 gm lemon contains 44.5 mg of vitamin C (49.4% DV), 2.4 gm of fiber (9.6% DV), 22 mg of calcium (1.7% DV), 116 mg of potassium (2.5% DV), and 9 mcg of folate (2.3% DV). You can even eat the lemon segments in a salad or tagine – an entire fruit has 17 to 24 calories. Lemon does contain 7.8 gm of carbohydrates and 2 gm of sugar.
The juice of one lemon, on the other hand, has just 3.3 gm of carbohydrates, 1.2 gm of sugar, and 11 calories. While it has virtually no fiber, it does have 18.6 mg of vitamin C (20.7% DV), 10 mcg of folate (2.5% DV), 49 mg of potassium (1% DV). So go ahead and use the lemon in your food and drink, just for the love of its tangy flavor or for the health benefits it could offer.

How To Use Lemons In Your Diet

Here are some ways you can use lemons in your diet. You’ll see that the citrus fruit is quite versatile and really freshens up any meal with its zingy flavor.

• Go for the simplest lemon juice or warm lemon water.
• Low-calorie dressing for salads instead of mayonnaise. Simply add in a splash of olive oil, lemon juice, and salt and pepper. Increase the spice by adding mustard or herbs.
• Toss steamed or roasted vegetables in lemon juice for some tang and without a calorie burden that comes with other sauces.
• Make lemon pickles, as Indians need pickle with our roti / flat bread or curd rice, everyday !

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List of 10 Ingredients You Should Eat

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When having to deal with managing blood sugar levels, obsessing over everything you can't have may seem like your best option. But while it is certainly important to limit foods like white, refined breads, pasta and fried fatty foods, paying attention to what you should eat is just as vital. The list of ingredients below have been singled out by numerous nutritionists and diabetes experts. What makes these foods exceptionally great is that they are packed with four healthy nutrients: fiber, omega-3s, calcium and vitamin D, all of which are essential to a diabetic. They're also incredibly versatile. You can add them to your meals, eat them as stand-alone snacks, or add them to recipes. Let's take a look:

1. Beans

Besides being high in fiber, beans contain plant compounds that help you feel full, provide steady blood sugar and are low in cholesterol. And while not packed in calcium, you'll get a good enough dose. 1/2 a cup of white beans will get you almost 100mg of calcium, making up about 10% of your daily intake. Beans are also an excellent source of protein, and unlike red meat, are low in saturated fat. Use: Beans can be added to salads, soups, chili and more. There's a variety of beans available, so you're not restricted to eating the same type twice.

2. Dairy

For a rich source of calcium and vitamin D, diabetics should certainly include dairy foods like milk, cottage cheese and yogurt in their diet. In fact, one study found that women who consumed more than 1,200 mg of calcium and more than 800 IU (International Units) of vitamin D a day were 33% less likely to develop diabetes than those not taking enough. Best opt for low-fat versions, as the regular kinds may contain a lot of saturated fat. Use: Opt for yogurt or cottage cheese as a snack or dessert, and use milk to make oatmeal or to thicken soups.

3. Barley

Barley is rich in a special kind of soluble fiber called beta-glucan, which according to research, can lower total and LDL cholesterol by preventing your body's ability to absorb it. One review found that consuming just 3 grams a day (a single serving of barley) can lower cholesterol by 8%. As a result of its high fiber content, barley can also help steady your blood sugar. The grain also contains a modest amount of calcium. Use: Opt for hulled barley as it isn't as refined as pearl barley. Soak it overnight, then add to soups, stews or rice pilaf.

4. Oats

Aside from containing an essential source of fiber content (a half cup provides 4g), oats help lower LDL cholesterol and improve insulin resistance. The soluble fiber in oats slows the rate at which your body can break down and absorbs carbohydrates, enabling your blood sugar levels to stay stable. Use: Eat oats every morning as part of your breakfast. You can also sneak it into all kinds of recipes from pancakes to meat loaf and cookies too.   5. Berries Berries are loaded with fiber (a cup of blackberries contains 7.6g of fiber) and antioxidants called polyphenols. A 2008 study published in the American Journal of Clinical Nutrition found that people with heart disease risk factors, who ate berries for 8 weeks had a drop in blood pressure and a boost in good HDL cholesterol. Use: Mix berries into oatmeal, ice cream or salads.   6. Dates Besides their sweet taste and delightful texture, dates supply a generous amount of fiber (7 dates contain 4g) making them a perfect diabetes-friendly snack. Dates are also packed with antioxidants - a serving of dates contains more antioxidants than oranges, grapes, broccoli and peppers. Use: Stuff with pecan or walnut halves for a satisfying snack. You can also add them into bread and cookies.   7. Greens When it comes to upping your intake of 'greens' you're not solely limited to lettuce, in fact, your choices are pretty diverse. Greens range from turnip to mustard, beet greens, as well as chard. All are an outstanding source of fiber (1 cooked cup contains anywhere from 3 to 6g) and calcium (supplying around 100 to 250mg per cup). Aside from being beneficial to your blood sugar levels, greens are also good for your heart. Use: Prepared well, greens can be pretty delicious. You can use them in entrees, sandwiches and salads.   8. Flaxseed Though they may be tiny, flaxseed pack a big health punch. They are best known for their source of fiber and alphalinolenic acid (ALA), which your body converts to omega-3s. In several large studies, researchers have found a link between increased ALA and lower odds of heart disease, heart attack and other cardiovascular issues. These seeds are also known to lower cholesterol and blood sugar. Use: Ground flaxseed may be added to all kinds of food, such as oatmeal, low-fat cottage cheese and fruit smoothies. 9. Walnuts 1 ounce of these healthy nuts provides 2g of fiber plus 2.6g of ALA. If you're watching your weight though, control your portion. Use: They can be taken as a side-alone snack, or can be added to salads, cookies and brownies.   10. Peanut Butter Studies have shown a link between peanut butter and reduced risk of diabetes. The fiber content (2 tablespoons has almost 2g) may be a contributing factor. This classic comfort food contains mostly monounsaturated fat, making it a heart-healthy option.