Would coffee be able to Reduce The Risk Of Diabetes?

Diabetes is a malady in which the body does not create or legitimately use insulin. Insulin is a hormone that is expected to change over sugar, starches and other sustenance into vitality required for day by day life. The reason for diabetes keeps on being a secret, albeit both hereditary qualities and ecological factors, for example, weight and absence of activity seem to assume jobs.

Espresso decreases danger of diabetes

Research recommends that individuals who drink espresso are less inclined to get type 2 diabetes. It isn’t known whether the caffeine or some other fixing in espresso is in charge of its defensive impacts.

The analysts needed to see whether there is a connection among diabetes and drinking espresso and green, dark, and oolong tea. Members finished a point by point poll about their wellbeing, way of life propensities, and how much espresso and tea they drank. The survey was rehashed toward the finish of the 5-year follow-up period.

At the point when different elements were represented, specialists found that the more green tea and espresso members drank, the more uncertain they were to get diabetes. Individuals who drank six containers or a greater amount of green tea or at least some espresso every day were around 33% less inclined to get diabetes. The connection was more grounded in ladies than in men. No example was seen with dark or oolong tea. (see Diabetes Symptoms)

Nutrient D and Calcium May Lower the Risk for Type 2 Diabetes in Women

An absence of nutrient D and calcium might be connected to getting type 2 diabetes. In excess of 80,000 ladies who participated in the Nurses’ Health Study. Throughout 20 years, more than 4,800 ladies created type 2 diabetes.

The specialists found that a joined admission of more than 1,200 milligrams of calcium and more than 800 units of nutrient D was connected with a 33% lower chance for sort 2 diabetes (when contrasted with ladies who took a lot littler measures of calcium and nutrient D). The outcomes demonstrate that expending higher measures of nutrient D and calcium help bring down the hazard for sort 2 diabetes in ladies.

Diabetes is a confusion portrayed by hyperglycemia or raised blood (glucose). Our bodies work best at a specific dimension of sugar in the circulation system. In the event that the measure of sugar in our blood runs excessively high or excessively low, at that point we commonly feel terrible. Diabetes is the name of the condition where the glucose level reliably runs excessively high. Diabetes is the most widely recognized endocrine issue.

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The Best Five High Fiber Foods to Help Support Diabetes

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Enjoying fiber-rich foods is a huge part of supporting Type 2 diabetes. Fiber helps to slow the absorption of carbs and can help balance blood sugar levels. Not only that but when you add high fiber foods to your diet, you also help support digestive health which is central to the overall health of your body.

When you consume high fiber foods regularly, you are also choosing to stay away from packaged and boxed foods and choose more foods in their whole and natural state. Processed foods from a box do not tend to contain much fiber as much of the fiber has been removed during the manufacturing process of making “junk food.”

To help support stabilized blood sugar levels, here are some high fiber foods to add to your diet.

5 High Fiber Foods to Add to Your Diet…

1. Rolled Oats. Starting your day with a bowl of oatmeal is a great way to pack in a healthy dose of fiber. In just one cup of oatmeal, you will get about 8 grams of fiber! Try enjoying oatmeal with some berries for an added fiber boost.

2. Pears. If you like fruit, try adding pears to your diet! Pears are delicious and contain about 5.5 grams of fiber. Pears can be enjoyed as a nutritious snack or even blended into a smoothie.

3. Bananas. Bananas are another high fiber fruit that can make an easy and nutritious addition to your diet. You will pack in about 4 grams of fiber in one banana, and they can also be used in place of sugar as a natural sweetener.

4. Avocado. This creamy and high-fat food is super nutritious and packed full of dietary fiber. In 1/3 of an avocado, you will get about 3 grams of fiber. Try enjoying ½ sliced avocado with some freshly squeezed lemon juice and sea salt for a healthy snack, or add some sliced avocado to a salad.

5. Broccoli. This delicious and versatile green vegetable contains about 5 grams of fiber per cup! You can roast broccoli with olive oil and garlic for a delightful and fiber-rich side dish, or make a tasty broccoli soup with bone broth.

Please do not underestimate the importance of fiber when it comes to supporting your overall health. Fiber plays such an essential role in balancing blood sugar levels so make sure you are getting enough in your diet. Swap out packaged and refined foods for foods in their whole state that are naturally high in fiber like the five listed above. Not only will your blood sugar levels benefit, but you are likely to feel full for more extended periods reducing the chance of overeating.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.


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How to Beat Type 2 Diabetes With Diet and Lifestyle Changes

How to Beat Type 2 Diabetes With Diet and Lifestyle Changes

Bildresultat för dietThe secret to managing type 2 diabetes isn’t found in a pill. In most cases, the best way to treat type 2 diabetes is by practicing healthy habits on a regular basis.

It’s no secret that type 2 diabetes is on the rise in the United States and around the world. But if you’ve been diagnosed with diabetes, there’s a lot you can do to improve your health — and the best place to start is likely by making some changes to your lifestyle.

“Basic principles of good health like eating right, exercising regularly, and maintaining a healthy weight can be as effective as medicine in the management of type 2 diabetes for most people,” says Sue McLaughlin, RD, CDE, lead medical nutrition therapist at Nebraska Medicine in Omaha. That’s backed up by the Look AHEAD study, a large clinical trial funded by the National Institutes of Health and the Centers for Disease Control and Prevention (CDC). The researchers found that over a four-year period, changes like eating a healthier diet and getting more exercise led to weight loss and improved diabetes control in 5,000 overweight or obese participants with type 2 diabetes.

December 2016 review in Diabetologia similarly found through 28 studies that participants who were able to achieve about 150 minutes per week of moderate activity lowered their risk of type 2 diabetes by 26 percent compared with nonactive participants.

If you’re ready to make positive changes to help control diabetes, here’s how to get started.

Improve Your Diet to Help You Treat Type 2 Diabetes Naturally

Keeping close tabs on your diet is a major way to help manage type 2 diabetes. A healthy diet for people with type 2 diabetes includes fresh or frozen fruit and vegetables, whole grains, beans, lean meats, and low-fat or fat-free dairy. Focus on eating fruit and non-starchy vegetables, like broccoli, carrots, and lettuce, and having smaller portions of starchy foods, meats, and dairy products. Be especially careful about loading up on foods that are high on the glycemic index (GI) and especially the glycemic load (GL), systems that rank foods according to how they affect glucose levels.

“High glycemic index foods are going to be primarily processed foods,” says Lori Chong, RD, CDE, at The Ohio State University Wexner Medical Center in Columbus. Those processed foods tend to have more white sugar and flour in them, which are higher on the GI, she says. Foods lower on the GI include vegetables, especially non-starchy vegetables, like broccoli, cauliflower, and leafy greens and whole-grain products, such as brown rice (as opposed to white rice), Chong says. She notes that even many fruits are low on the GI, with pineapple and dried fruit being some of the highest (Berries, apples, and pears tend to be fairly low.)

Limit fast food, too, as these eats contain trans fats, refined carbohydrates, and loads of sodium, which can be especially unhealthy for people with type 2 diabetes due to their effect on the heart and body weight.

To help you avoid or limit fast food, Chong recommends planning ahead by packing healthy meals or snacks. Diabetes-friendly snack ideas include a piece of fruit, a handful of nuts, and yogurt. Also, if you absolutely must stop at a fast-food restaurant, steer clear of anything that’s deep-fried — such as french fries, chicken nuggets, and breaded fish or chicken, Chong says.

Lose Weight — Especially Belly Fat — to Help Lower Glucose Levels

Shedding pounds can improve blood sugar levels and help keep type 2 diabetes under control. And you don’t have to lose a lot of weight to make a difference. “If you already have type 2 diabetes, losing just 10 to 15 pounds can lower your glucose levels,” says McLaughlin.

In fact, the CDC notes that losing just 5 to 7 percent of your body weight can help lower your risk of developing type 2 diabetes. So, if you’re 200 pounds, aiming to lose about 10 to 14 pounds might help you prevent prediabetes from progressing to full-blown type 2 diabetes or help halt the advancement of type 2 diabetes if you’ve already been diagnosed.

Where your fat is distributed also affects your diabetes risk and management. People who carry most of their fat in their belly (referred to as having an apple-shaped body) are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks (having a pear-shaped body).

“The abdominal fat tends to increase insulin resistance,” Chong explains. “Insulin resistance is really the heart of the problem with type 2 diabetes.”

A woman whose waist measures more than 35 inches and a man with a 40-inch waist need to lose weight for good diabetes management regardless of what their body mass index (BMI) may be, says McLaughlin, adding that a healthy diet and regular aerobic exercise will whittle away weight in the stomach area.

Exercise Regularly as Part of Your Type 2 Diabetes Treatment Plan

Even without losing a pound, you can help keep type 2 diabetes under control with exercise.

“When you do physical activity, such as walking, your muscle contractions push glucose out of your blood into your cells,” explains McLaughlin. The result: better blood sugar levels.

The more intense the exercise, the better. According to the British diabetes association diabetes.co.uk, high-intensity interval training (HIIT) may be better for weight loss and glucose control than continuous aerobic activity like jogging. HIIT involves alternating between short bursts of increased intensity exercise and rest — for instance, running and then walking on and off throughout the workout.

Regular weightlifting sessions can also help keep blood sugar levels steady. McLaughlin recommends using hand weights or resistance bands for 30 minutes two or three times a week. The CDC recommends getting at least 150 minutes a week of brisk walking or a similar activity, which comes out to about 30 minutes a day, five times a week.

Control Sleep Apnea to Help Manage Blood Sugar Spikes and Dips

Many overweight people with type 2 diabetes also have sleep apnea, a condition in which a person stops breathing temporarily while sleeping. In fact, a study published in 2013 in Family Medicine suggests that as many as one in two people with type 2 diabetes may have or be at high risk for sleep apnea, many of whom are undiagnosed.

People with type 2 diabetes and sleep apnea are at higher risk of death from diabetes complications such as heart attack and stroke.

Chong points to previous research in Circulation that describes the underlying mechanisms of sleep apnea. In people with sleep apnea, activation of the sympathetic nervous system — including increased heart rate, increased blood pressure, and constriction of blood vessels — all led to a higher risk of heart attack and stroke, which can be compounded in people who have type 2 diabetes (and thus already have a higher risk of heart disease).

“It’s a whole cascade of events, and no one is really sure what comes first,” Chong says.

Severe cases of sleep apnea may need to be treated with surgery or by wearing a special device while sleeping, but less severe cases can be managed by losing weight. Talk to your doctor if you suspect you may have sleep apnea — loud snoring, a large neck, and being overweight are all risk factors.

Make Sure Your Treatment for Type 2 Diabetes Includes Stress Management

Poorly managed stress can make blood sugar levels harder to control, says McLaughlin. Try using relaxation techniques to chase away stress. Top-notch stress busters for diabetes include yoga, tai chi, meditation, massage, and soothing music.

As a bonus, stress relief may help you sleep better, which is important because studies show that not getting enough sleep can worsen type 2 diabetes. Sleeping less than six hours a night has also been found to contribute to impaired glucose tolerance, a condition that often precedes type 2 diabetes. In fact, a review published in 2015 in Diabetes Care analyzed 10 studies that involved more than 18,000 participants combined and found the lowest risk of type 2 diabetes in the group of participants that slept seven to eight hours per day. That’s the minimum recommended amount of sleep for most adults, according to the National Sleep Foundation.

Here are some other tips for reducing stress and sleeping better while managing diabetes:

In addition to yoga, try deep breathing before bed. This practice can promote mindfulness, helping you relax and fall asleep.

Avoid alcohol, caffeine, and spicy foods at night. “When people are sleep-deprived, they crave high-energy or high-sugar foods, which can make weight gain more likely if it happens repeatedly,” Chong explains.

Maintain a slightly cool temperature in your sleep environment. The National Sleep Foundation points out that a cool room is easier to sleep in than a warm room.

Block out all light and noise. This will make it easier for you to sleep, and in turn help lower your stress levels, Chong says. Blue light, the kind emitted by cell phones, tablets, and TVs can make falling asleep particularly difficult. So turn your screens off an hour or two before hitting the hay.

Go to bed at the same time every night to establish a sleep schedule. “Our bodies like routine,” Chong says. By establishing a regular sleep routine, you can take advantage of — and not confuse — your body’s internal circadian rhythm.

Treating Type 2 Diabetes: The Bottom Line When It Comes to Managing Your Health

These management strategies can have a dramatic impact on blood sugar levels and the progression of type 2 diabetes, says McLaughlin. Simple lifestyle changes will improve how you feel today and help ensure a healthier future.

“They’re foundational,” Chong says of these lifestyle changes. “Typically, when the diet, stress management, and exercise are all good and routine, then oftentimes medication requirements will be less, and that’s something we all agree on is a good thing.”

Additional reporting by Stephanie Bucklin

Last Updated:12/19/2017
Source: https://www.everydayhealth.com/type-2-diabetes/treatment/managing/

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3 Tips to Help You Manage Your Blood Sugar Without Drugs

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According to the Centre for Disease Control (CDC) National Diabetes Statistics Report 2017, over 100 million people in America have Type 2 diabetes or prediabetes. The report also states at least two in every five adult Americans will have Type 2 diabetes in their lifetime. With such startling statistics, it comes as no surprise a vast number of people are diagnosed with Type 2 diabetes every year. The most shocking news for many people, however, is they may have to be on medications for the rest of their life.

However, today we have good news. You can manage your blood sugar levels with simple lifestyle changes and no drugs; yes no drugs! Here are three tips to help you out…

1. Manage your weight. When you have Type 2 diabetes, being overweight can increase the symptoms, and you are more likely to suffer from high blood sugar levels. It may seem like managing or losing weight is difficult, but it doesn’t have to be. You can start small by doing easy things and move on to more complex methods.

Managing your food portions is the best place to start. You can do this by eating snacks between meals and reducing the amount of food you eat in one sitting. You may also look into eating more organic and low-carb foods as opposed to foods with processed sugars and fats.

It would also help if you considered incorporating fresh fruits and vegetables into your diet.

2. Stay physically active. If your weight is okay, you don’t need to work out aggressively, but you can take up a physical activity you enjoy. You can start by walking a few blocks every day.

Being physically active not only helps you to keep your weight in check but is also beneficial in keeping your blood pressure, blood sugar and stress levels low. When these levels are at a healthy level, your body is also able to effectively produce and absorb insulin which kicks out the need to use drugs.

3. Embrace proper bedtime practices. People with Type 2 diabetes are more likely to have sleep apnea than those without the disease. Improper sleep is dangerous because it may cause blood sugar spikes. One of the best ways to ensure you sleep soundly is to have good bedtime routines.

Some of the steps you may start to do include…

  • staying away from your electric devices in the 30 minutes before bed,
  • avoiding aggressive physical activities before bed, and
  • embracing deep breathing before bed.

Final thoughts. Receiving news you have Type 2 diabetes can be a significant blow. Being on meds for the rest of your life can be devastating but by starting small with the tips above, you can still live a healthy life free of diabetes medications.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.



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The Diabetes Diet

Bildresultat för The Diabetes Diet

Although a “miracle” diabetes diet does not exist to cure the disease, if you have type 2 diabetes, there are dietary rules you can follow that will ensure you stay as healthy as possible. When it comes right down to it, proper nutrition is the only “diet” you need to follow. Many people are inexperienced with following a healthy diet, but once you get into the swing of things, eating properly will become part of your lifestyle.

To start off, it’s best to follow the nutrition guidelines in the Food Pyramid, with special attention to carbohydrate intake. Also, diabetics should maintain a regular meal schedule and exercise portion control.

Starches are allowed in a diabetes diet, as long as you control portions and don’t consume too much starchy food. Starches are present in bread, cereal, and starchy vegetables.

Consume five fruits and vegetables on a daily basis. This can easily be accomplished by eating a piece of fruit for a snack several times a day, or by eating vegetables with dinner. Soups, stir-fries, and chili make good hiding places for veggies if you need clever ways to add more good stuff into your meals.

You can still eat sugars and sweets (perhaps surprisingly) with type 2 diabetes, but do so in moderation, which means once or twice a week maximum. One way to eat fewer sweets without neglecting your sweet tooth is to split a dessert in half.

Especially beneficial for diabetics are soluble fibers, so you need to get as many as these into your diet as possible. Luckily, you can find soluble fibers in many foods, including fruits, vegetables, and seeds. Soluble fibers are excellent because they aid in slowing down and reducing the absorption of glucose from the intestines. Legumes (such as cooked kidney beans) have the highest amount of soluble fibers, and also keep blood sugar levels in check. Insoluble fibers, found in bran, whole grains and nuts, are also part of a healthy diet because they work like intestinal scrubbers, by cleaning out the lower gastrointestinal tract.

For many people, contacting a dietician is the best way to put together a good diabetes diet. Everyone is different, so keeping in contact with your physician and nutrition consultant will ensure your diet plan is the optimum one for you. A professional will take into account your lifestyle, medication, weight, other medical issues, and your favorite foods to come up with a plan that will keep you healthy and satisfy your cravings for particular flavors.

A Healthy Weight – and Lifestyle

If you have type 2 diabetes, it’s also very important to maintain a healthy weight ( http://www.healthline.com/adamcontent/diabetes-diet ). With type 2 diabetes, added body fat actually makes it more difficult for your body to produce and use insulin. Trimming down as little as 10 or 20 pounds has the potential to improve your blood sugar significantly.

Smokers are advised to quit as soon as possible, as smoking can aggravate diabetes and make it more difficult to cope with the disease. Because diabetics often experience circulation problems in the legs and feet, smoking is a dangerous habit to continue – it decreases blood flow even more. Smoking also increases LDL cholesterol and raises the risk of heart attack and stroke.

If you keep your blood sugar under control, moderate alcohol consumption is allowed, but avoid drinking on an empty stomach, as this can lead to low blood sugar. To learn how much alcohol you can safely include in your diet, consult your doctor.

Fat and Carbs

You can control the amount of carbs you consume by practicing carbohydrate counting. This involves keeping track of the total number of grams of carbs you need to eat at meals or snacks, depending on your medication and exercise. Usually this method involves the use of a carbohydrate counting book, which you can purchase at a supermarket or bookstore.

Those with type 2 diabetes are at a higher risk for heart problems, so most physicians make a recommendation to limit fat below 30% of your total daily caloric intake – this tends to be done by eating less fat overall and staying away from saturated fat. You should also pay attention to cholesterol levels by eating smaller amounts of meat, and sticking to lean meats, such as poultry and fish.

It will take some time to adjust to your new diabetes diet and healthy lifestyle, especially if you haven’t followed healthy living practices in the past, but the results will be worth the effort. Not only will you be able to better manage your diabetes, but you will also become a much healthier person.

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Why You Need to Invest In Your Health Every Day

Bildresultat för diabetes Why You Need to Invest In Your Health Every Day

Health advice is all around for a good reason. People are pushing their ideas because there is a demand for it. It is more than just interesting material to many people; often it is crucial information we all need to be made aware of.

Your health and well-being become a more relevant issue with each passing day. Nobody is getting any younger, and few of us are preparing for being older. You need to invest in your health every single day. A little goes a long way, especially when you consider the benefits you will gain and the health problems you will prevent.

It is not just about feeling better, being at the right weight, and having the freedom to eat whatever foods you like as opposed to being shackled by hypertension and Type 2 diabetes and their issues and inconveniences. It is about preventing what can…

  • put you in a hospital bed,
  • demand an emergency procedure, and potentially bring about an early death.

First, it starts with your weight. The majority of health problems affecting adults these days has to do with excess body fat. You may think it is trivial to consider as you only put on a “couple” of pounds in a year. The difference this makes may appear to be insignificant. However, at this pace, ten years causes quite a bit of damage. Poor nutrition and an inactive lifestyle add insult to injury.Consider for the second half of this timeline you have elevated blood sugar, which may be due to prediabetes or perhaps your issue has progressed on to Type 2 diabetes. Now that is a lot of years of damage to your body. You are not getting any younger, and by neglecting your health in this manner, would also mean you will not enjoy good health in later life.

What has been mentioned above is an example, and only some of it may apply to you. Nevertheless, the principle remains. Will you take care of your well-being from today? You need to invest in your health, because if you don’t, you may pay for it dearly…

  • your kidneys,
  • your liver,
  • your heart, even
  • your brain could suffer through a stroke or dementia.

Taking care of your health one day at a time will add up. Even a small detail like…

  • taking the stairs at work instead of riding the elevator or escalator whenever you step outside your office or workplace,
  • skipping your afternoon snack,
  • parking your car towards the back of the car park at the shopping center and walking to the shops instead of parking close to the entrance, and
  • cooking your dinner instead of eating processed food

will make a difference. You can count on it.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.


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Type 2 Diabetes and Healthy Living – Dealing With a Negative Mindset

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One big issue many people face from time to time in their health improvement journey to lower their blood sugar and body weight is a negative mindset. It is simple to get caught up in this trap. Something with your diet or workout program goes very wrong and next thing you know, you are berating yourself for not doing better.

Soon after, you feel like you will never see success and before you know it, you are ready to give up altogether. During these times, it is a must you know how to pull yourself out of this mindset and stay on track. Doing so is what will help ensure you do get the results you are after. Remember that merely showing up and putting in the effort is half the battle.

Here are a few ideas to keep in mind where a “negative mindset” is concerned…

1. Review Your Progress. The first step you can take to help you get out of your negative view is to check on the progress you have made. Look back over recent time: if you do, you will see you are further along today than you were when you started. It is difficult to see progress on a micro-scale, but when you look back over a more significant period, often it becomes much more evident.

2. Perfection Is Impossible. Also, keep in mind perfection is impossible. Too many people are striving for perfection without realizing they are chasing an elusive goal. You cannot be perfect. Mistakes will happen – it is how life goes. No one is perfect – not even those who appear to be.

By remembering this, you might make it a bit easier for yourself.

3. The Greatest Achievers Have Made Mistakes. Speaking of that, keep in mind those people who achieve greatness in their life also make mistakes. They are not perfect either. Often it is those people who are the most successful who have made the most mistakes. They kept going, even when they faltered: that is what sets them apart.

You need to persist in keeping to seeing results. If you give up, you are not going anywhere.

4. Get Support. When you find your mindset is not working, get help. Talk to those around you. Sometimes we get so negative it is hard to pull ourselves from that grasp, but getting someone else’s perspective can be one of the best steps we can take.

Do not let yourself think you are not going to see results. Commit and be dedicated. You will then have the success you are seeking.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.


The 15 best superfoods for diabetics!”

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Tips to Help You Control Your Weight and Blood Sugar

Bildresultat för Tips to Help You Control Your Weight and Blood Sugar

Whether you have Type 2 diabetes or not, you may still be concerned about your weight and blood sugar reading. If you are in your thirties or forties, this will apply as it is often during this time these measurements start to become areas of concern for many adults. While we would not say it is normal, it is familiar enough to grasp there is an issue that needs to be sorted. So, here is some practical advice to help you control your weight and blood sugar and improve your eating style…

1. Keep stressing low. First, let us begin with stress. Stress cannot be eliminated altogether; it is a part of life. Anyone telling you otherwise is giving you poor advice. It can be minimized though and should be as high levels of stress cause harm to more than just your mental well-being.

When you are chronically stressed, your blood sugar will be higher than normal. Keep stress low – treat the causes as soon as you can, and fight to have a stable mindset that helps you live relatively stress-free.

2. Make exercise convenient. A great way to deal with stress is through exercise, and it does much more. It helps you control your body weight and blood sugar while helping you to feel great.

However, exercise needs to be convenient; otherwise, you will struggle to make it a habit. Here are a few tips…

  • do not exercise for more than 40 minutes at a time.
  • do not work out more than 3 or 4 times a week.

First, find an exercise you enjoy and make it your staple. Then you can experiment with something different.3. Eat smaller portions and stop snacking. Another practical tip you can apply immediately is to eat smaller amounts and stop snacking. Set less food on your plate, or pack less for lunch…

  • don’t pack any snacks. It may be hard to get used to at first but you will, and it will help you.

4. Eat more fiber. Fiber is the answer to eating less and feeling like you have eaten more. It is the best option for increasing satiety. Whole grains, fruits, and vegetables are the best way to improve your fiber intake and get more out of your meals.5. Drink more water and tea. The more calorie-free liquids you consume, the less you will feel like eating when you shouldn’t. Staying hydrated will ensure you are not mistaking thirst for hunger. Avoid diet drinks because sometimes their artificial replacements for sugar have similar effects.

6. Drink less alcohol. Most of us enjoy a drink or two, especially when with family and friends. We don’t necessarily advise against it. However, if you are trying to control your weight and blood sugar and generally improve your health, keep it to a low range.

Do not take any of these tips lightly: have confidence in the difference they will make to your life.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine – include exercise to help lower both your blood sugar levels and your weight.


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Diabetes Awareness Month: Going low carb improved my retinopathy symptoms

To celebrate Diabetes Awareness Month we’re showcasing some of the remarkable success stories of the diabetes community.
On Thursday we shared the amazing story of Rachel Griffin, a retired nurse who adopted a low carb approach and lost nearly six stone.

Weight loss is one of the many benefits of going low carb, which include reduced HbA1c levels and even being able to put type 2 diabetes into remission. One of the less reported benefits, however, is reduced symptoms of complications.
John Dixon was diagnosed with type 2 diabetes aged 66, and also had signs of diabetic retinopathy (eye disease). He was prescribed daily metformin and told he may eventually have to be moved onto insulin treatment.
John wasn’t sure whether to trust his dietitian’s advice to eat carbohydrate at every meal, and had reservations about following the NHS’ Eatwell Plate. He began doing his own research and came across the Low Carb Program.
“I followed the program religiously since I joined in September 2017. I try and keep my carbs to 20-50g a day. In four months my HbA1c went from 66 mmol/mol to 44 (8.2% to 6.2), and in March this year I completely came off metformin – I used to be on 3x500mg a day.”
John also experienced improvements in several other health markers including his retinopathy.
“The retinopathy cleared and the tingling in my toes also went by Christmas. I had a blood test recently, which showed my HDL cholesterol (known as the ‘good’ cholesterol) has gone up and my LDL (known as the ‘bad’ cholesterol) has reduced, which is good.”
John was surprised by how much sugar was in foods he previously used to eat. He said: “All the foods that were high in sugar, like fruit for example. I used to have sugar sandwiches or a banana sandwich and 2 ½ teaspoons of sugar in my tea, also enjoyed chocolate bars as snacks, I had no idea how much sugar I was taking in.”
Now off medication, John is managing his type 2 diabetes with diet alone. His retinopathy signs have eased and he is enjoying eating a healthy, real-food diet full of delicious meals.
You can read John’s Low Carb Program story here. People with type 2 diabetes or prediabetes who complete the program sustainably lose an average of 7kg at the one-year mark.

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Metformin could be used to help treat Alzheimer’s disease

The type 2 diabetes drug metformin could be used to help treat Alzheimer’s disease, according to research.
US researchers say they have found evidence to suggest that metformin has a protective effect on the parts of the brain that are usually damaged in those with Alzheimer’s, a common form of dementia.
In the UK Alzheimer’s disease is thought to affect around six in every 10 people who have dementia. It is closely linked with type 2 diabetes although this link is not fully understood.
Scientists from the Icahn School of Medicine at Mount Sinai conducted a post-mortem examination of the brains of 63 people with dementia, around of whom had type 2 diabetes.
They then compared those who took metformin and those who didn’t. There was also a small group analysed which did have either health condition.
The team specifically analysed the common hallmarks of Alzheimer’s, and discovered that those who had been taking metformin had fewer abnormalities in the tiny blood vessels in their brains and less abnormal gene activity.
“The results of this study are important because they give us new insights for the treatment of Alzheimer’s disease,” said senior author Vahram Haroutunian.
“Most modern Alzheimer’s treatments target amyloid plaques and haven’t succeeded in effectively treating the disease. Diabetes medications such as metformin are FDA approved and safely administered to millions of people and appear to have a beneficial effect on people with Alzheimer’s.
“This opens opportunities to conduct research trials on people using similar drugs or on drugs that have similar effects on the brain’s biological pathways and cell types identified in this study.”
Dr Rosa Sancho, Head of Research at Alzheimer’s Research UK, said: “Diabetes is a risk factor for Alzheimer’s and there is a lot of interest in the links between the two conditions.
“The only way to tell if antidiabetic drugs could help tackle Alzheimer’s disease is through comprehensive clinical trials.”
The findings have been published in the journal PLOS One.
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