Diabetes: Exercise Tips To Manage Blood Sugar Levels; Benefits Of Exercising For Diabetics

Regular exercise is the basic step to stay healthy. Just like others, exercise plays a crucial role in maintaining the health of a diabetic. For a diabetic, it is necessary to maintain blood sugar levels. A balanced and healthy diet can help in controlling blood sugar levels. Similarly, exercise also helps in controlling blood sugar levels with other health benefits. There is often a slight confusion about choosing the right exercises for diabetes. Diabetics have to keep a few points into consideration to get the positive results. Apart from choosing the right exercise and you should also watch out for a few factors which can help you make the most out of these exercises. Exercising regularly the right way can make a huge difference for a diabetic patient.

Benefits of exercises for diabetes
    It can help in controlling blooding sugar levels
    Exercise can promote a healthy weight in diabetics
    It can improve insulin sensitivity
    Help you in keeping blood pressure and cholesterol under control
    Reduces stress levels and improves quality of life
    Reduces the risk of heart diseases and improves circulation of blood

Exercise tips for diabetes patients
If you are planning to add exercise to your schedule then here are some tips for you to follow your exercise regimen safely. These tips will help you manage your blood sugar levels with exercise.
1. Consult your doctor first
There are a lot of options when it comes to exercising. You must check with your doctor once before getting into the routine completely. You doctor will guide you through the right exercise for diabetes and the right time to exercise. You will also get a clear picture about the changes you need to make in your diet and medications along with it.
2. Choose your favourite exercise
Make a list of the exercises you enjoy the most. Then get this list checked by your doctor. Choosing the exercise you like will help you enjoy the session. This way you will develop an interest in the exercises and will never have an excuse to miss your exercise routine.
3. Check your blood sugar levels regularly
Blood sugar levels can sometimes become a concern while exercising. Sometimes the blood sugar levels can drop drastically suddenly. Therefore to avoid such major fluctuations you should check your blood sugar levels before exercising. Plan your exercises according to your blood sugar levels so that there is a fine balance.
4. Start slowly
If you are a diabetic, exercise will give you multiple health benefits but do not indulge yourself in too much exercise suddenly. Give enough time to your body to adopt the changes. Increase the time spent on exercise and the number of exercises slowly.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. 

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5 super healthy high-fibre foods that burn belly fat and slim down your waistline fast

A study commissioned by the World Health Organisation (WHO) suggests that eating a diet high in fibre and whole grains could help reduce your risk of heart disease, stroke, diabetes, and other chronic diseases. High-fibre foods are filling, increasing your feeling of fullness after a meal without raising your blood sugar or adding calories. Perhaps, they are among the most powerful foods when it comes to weight loss.

As per the study, total deaths and incidences of heart disease, type 2 diabetes, and colorectal cancer fell by 5 to 27 per cent for every 8 gram increase in dietary fibre eaten a day. Protection against stroke and breast cancer also increased. The study found that consuming 25g to 29g of dietary fibre each day was adequate to reap the benefits but higher intakes of the nutrient could provide even greater health protection. However, the research also found that most people worldwide do not eat enough dietary fibre, consuming less than 20g of fibre a day.

“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said a professor.

High-fibre foods you should eat to lose weight or improve health

Here are five high-fibre foods that can help you trim belly fat and reduce your risk of certain health problems.
Spinach
Low in calories and high in nutrients and antioxidants, spinach is an excellent source of dietary fibre. Spinach is an extremely nutrient-rich vegetable that provides a plethora of health benefits, ranging from weight loss to protecting you from diabetes and other chronic conditions.

Bananas
Bananas contain powerful antioxidants and ample amounts of nutrients, including fibre. Studies have shown that eating fibre-rich bananas can help you lose weight and benefit your health in various forms. The fruit is packed full of energy-giving carbohydrate and heart-healthy potassium. 

 Beans
Not only they are packed with fibre, beans are also high in protein and other essential nutrients. They are also rich in antioxidants and anti-inflammatory properties, reducing the risk of cancer. Being high in fibre and healthy starches, beans can help prevent food cravings and avoid overeating, aiding in weight loss.

Carrots
Not only the root vegetable is delicious, but carrot also contains large amounts of vitamin K, vitamin B6, magnesium and beta-carotene, an antioxidant that is responsible for healthy skin, good eye health and vision. Carrots are low in calories but full of nutrients that can help you lose weight.

Artichoke
It is claimed that the fibre content in artichoke can improve digestion and aid weight loss. Artichokes are low in fat but high in antioxidants, vitamins, and minerals such as calcium, iron, zinc, potassium, manganese, and phosphorus.

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Consuming Coconut Oil For 4 weeks Can Lower Risk Of Heart Disease

Participants who ate coconut oil saw the biggest rise in HDL levels with an average of 15 percent.

Consuming coconut oil daily for just four weeks may lower the risk of heart disease and stroke, suggests a recent study.

Researchers conducted the study on 94 volunteers between the ages of 50 and 75, none of whom had a history of heart disease or diabetes.

They split the participants into three groups and each of them was asked to consume 50 grams or roughly three tablespoons of either coconut oil, extra virgin olive oil or unsalted butter every day for four weeks.

They wanted to analyse that how eating these fats regularly would affect the volunteers' cholesterol levels.

The findings indicated that the participants, who consumed butter saw an average rise of 10 percent in their levels of LDL cholesterol, known as the "bad cholesterol".

Those, who consumed olive oil saw a slight reduction in LDL levels and a five percent rise in HDL cholesterol levels, which is often referred to as the 'good cholesterol'.

Meanwhile, the participants who ate coconut oil saw the biggest rise in HDL levels with an average of 15 percent.

"I think decisions to eat particular oils depend on more than just the health effects," the researchers stated.
 

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Study links Vitamin D deficiency to dementia risk

Vitamin D is said to be one of the most important nutrients for our body. It not only helps in having a good and healthy body, but can also help in reducing the risk of heart disease, multiple sclerosis, and even rheumatoid arthritis.

But, now in a new study, it has been found that the deficiency of Vitamin D could increase the risk of developing dementia. In a study, earlier this year, some researchers claimed people with more exposure to sunlight, a major source of vitamin D, had a lower risk of dementia.

Almost 47 million people are living with dementia around the world. In 2014, a research claimed patients with a deficiency in vitamin D were "substantially" more at risk of developing the condition.
Adults, who were moderately deficient in the vitamin had a 53%  higher risk of getting dementia, while those who were severely deficient were 122 % more likely to develop the condition.

The research found that more than 1,600 people, who were followed for six years to investigate who developed Alzheimer's disease, as well as other forms of dementia.
Dr David Llewellyn, a researcher working on the study, said, "We expected to find an association between low vitamin D levels and the risk of dementia and Alzheimer's disease, but the results were surprising. We actually found that the association was twice as strong as we anticipated. Clinical trials are now needed to establish whether eating foods such as oily fish or taking vitamin D supplements can delay or even prevent the onset of Alzheimer's disease and dementia."

More studies are needed to confirm the link between dementia and vitamin D, but the scientists said the findings were very promising and encouraging. He noted, "Even if a small number of people could benefit, this would have enormous public health implications given the devastating and costly nature of dementia."

Meanwhile, another study in 2015, claimed lower vitamin D levels was linked to a decline in memory and thinking skills.

A Dr.  shared, "Vitamin D plays an important role in keeping our bodies healthy and there are a number of studies that suggest a link between vitamin D deficiency and memory and thinking difficulties. While this new research suggests an association between low vitamin D levels and faster rates of memory loss, we don't yet know whether taking supplements could stave off dementia or slow down decline in those who are already living with the condition."

He concluded by saying that people should have a healthy diet, as a healthy diet is very important for brain health, while physical activity can be really helpful in reducing the risk of having dementia.

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