Top 10 benefits of walking

Top 10 benefits of walking

There’s just one thing you should start doing to get fitter, let that be walking. Here are 10 reasons why!

1. Its great exercise:

Walking at a steady pace for 30 to 45 minutes a day has been proven to be an excellent fat burner. Do this six times a week, along with following a healthy diet and you will see a change in your weight. A good speed of walking is 6km/hour. In other words, it should take you 10 minutes to cover a kilometer.

2. It’s good for the heart:

Walking is known to reduce blood pressure, improve blood circulation and all round cardiovascular functions

3. It increases stamina:

Walking regularly at a good speed also improves muscle strength and endurance

4. Promotes mental health:

Walking is a great stress buster. And if you’re able to walk outdoors, there’s nothing like it. The combination of fresh air and exercise is an excellent mood booster and you’ll definitely find yourself feeling happier as well as healthier

5. It’s good for your bones:

Walking is a great way of strengthening your bones. Walking 30 minutes a day actually increases bone density and slows down bone loss in the legs. This low-impact exercise also targets your spine, legs and hips.

6. Prevents type 2 diabetes:

Studies show that walking 150 minutes per week can reduce the risk of diabetes, which is why doctors highly recommend it to anyone who has a history of diabetes in their family.

7. Reduces risk of breast and colon cancer:

Studies show that regular walking can reduce a person’s chances of getting breast and colon cancer.

8. Safer than running:

Many experts believe that walking is actually better than running because it’s easier on your knees and joints. It leads to fewer injuries and if you’re just starting to exercise, it’s a good beginner workout.

9. Anyone can do it:

Walking is truly a democratic exercise because anyone at ANY fitness level can do it. If you’re completely out of shape, start by walking 20 minutes a day and then slowly increase the time every week.

10. It’s free!:

Unlike most other forms of exercise, all walking requires is a pair of good walking shoes. Walk in the park; on the road; up the stairs; on a treadmill; in a long corridor, it really doesn’t matter. You don’t need expensive equipment or a partner to do this. So if you’re in the mood for a good, safe workout, just start walking!

Don’t cut the dairy
Although the high levels of fat in dairy products make those who want to get slim without hitting the gym wary, it turns out that eating cheese, milk and other dairy products actually promotes weight loss. The study was conducted in Australia and the researchers suggest that the protein levels in dairy products may help people feel fuller for longer and therefore make them less likely to snack on calorific food

Top 10 Health Benefits of Walking

Top 10 Health Benefits of Walking

1. It’s great exercise. Walking at a steady pace for 30 to 45 minutes a day has been proven to be an excellent fat burner. Do this six times a week, along with following a healthy diet and you will see a change in your weight. A good speed of walking is 6km/hour. In other words, it should take you 10 minutes to cover a kilometre.

2. It’s good for the heart. Walking is known to reduce blood pressure, improve blood circulation and all round cardiovascular functions

3. It increases stamina. Walking regularly at a good speed also improves muscle strength and endurance.

4. Promotes mental health. Walking is a great stress buster. And if you’re able to walk outdoors, there’s nothing like it. The combination of fresh air and exercise is an excellent mood booster and you’ll definitely find yourself feeling happier as well as healthier. 
Although the high levels of fat in dairy products make those who want to get slim without hitting the gym wary, it turns out that eating cheese, milk and other dairy products actually promotes weight loss. The study was conducted in Australia and the researchers suggest that the protein levels in dairy products may help people feel fuller for longer and therefore make them less likely to snack on calorific foods.

5. It’s good for your bones. Walking is a great way of strengthening your bones. Walking 30 minutes a day actually increases bone density and slows down bone loss in the legs. This low-impact exercise also targets your spine, legs and hips.

6. Prevents type 2 diabetes. Studies show that walking 150 minutes per week can reduce the risk of diabetes, which is why doctors highly recommend it to anyone who has a history of diabetes in their family.

7. Reduces risk of breast and colon cancer. Studies show that regular walking can reduce a person’s chances of getting breast and colon cancer.

8. Safer than running. Many experts believe that walking is actually better than running because it’s easier on your knees and joints. It leads to fewer injuries and if you’re just starting to exercise, it’s a good beginner workout.

9. Anyone can do it. Walking is truly a democratic exercise because anyone at ANY fitness level can do it. If you’re completely out of shape, start by walking 20 minutes a day and then slowly increase the time every week.

10. It’s free! Unlike most other forms of exercise, all walking requires is a pair of good walking shoes. Walk in the park; on the road; up the stairs; on a treadmill; in a long corridor, it really doesn’t matter. You don’t need expensive equipment or a partner to do this. So if you’re in the mood for a good, safe workout, just start walking!

The wonders of cinnamon Controlling diabetes

The wonders of cinnamon Controlling diabetes

Cinnamon is one must-have spice in your kitchen. It has numerous health benefits that you can easily combine in your everyday meal.

Cinnamon and its nutrients

It has a spicy, sweet flavour, and is used to flavour a variety of savouries. Besides its fiery aroma and flavourful kick, cinnamon is loaded with numerous health benefits.

This spicy bark is a great source of minerals like potassium, calcium, iron, zinc, manganese and magnesium. It also contains high amounts of vitamin-A, niacin, pantothenic acid and pyridoxine.

Cinnamon contains loads of anti-oxidants, in addition to fibre -- that can do wonders for your body.
Health benefits of cinnamon:

Helps lower cholesterol: Studies suggest that adding half a teaspoon of cinnamon can help lower bad cholesterol, aiding your heart health.

Treating infections: Cinnamon is known to have anti-bacterial, anti-microbial properties that can help stop infections, particularly yeast infections and bacterial infections. In fact, adding cinnamon to food inhibits bacterial growth and food spoilage, making it a natural food preservative.

Controlling diabetes: Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with type-2 diabetes.

Anti-clotting quality: Cinnamon has an anti-clotting effect on the blood.

Reduce inflammation: Studies have shown that one tablespoon of cinnamon a day can help provide significant relief in arthritis pain and swelling.

Aids digestion: Cinnamon helps reduce indigestion, flatulence and nausea. The high fibre content in cinnamon can provide relief to people with irritable bowel syndrome.

Natural warmer: In winters, adding some cinnamon to your diet can help increase your body temperature.

Boosts memory: Cinnamon helps cognitive function and boots memory.

Cancer-fighting properties: Since cinnamon has both calcium and fibre, it helps remove bile (a yellow-green fluid made by the liver) and prevent one of the potential causes of colon cancer.

Advisory against cinnamon

Excessive use of cinnamon stick may cause inflammation of taste buds, gum swelling and mouth ulcers. Also some people can be allergic to cinnamon.

Source: www.mdhil.com

Top 10 HIGH SUGAR FOODS TO AVOID | HEALTH TIPS

Top 10 HIGH SUGAR FOODS TO AVOID | HEALTH TIPS

When you eat food, your body changes the food you eat into sugar and uses the sugar for energy. When you have diabetes, your body is not able to use the sugar for energy. The sugar floats around in your blood. That is why people with diabetes have too much sugar in their blood.
 
Too much sugar in your blood over the years can lead to serious complications, like blindness, amputations, foot problems, and kidney problems! That is why your health care provider is always checking your blood sugar. Regular exercise and eating less fat and less sugar will lower your blood sugar and prevent or delay these bad problems. It can also prevent or delay diabetes in our family or friends.
 
We do not have to consume white, refined sugar to be consuming sugar. Sugar includes glucose, fructose (as in fruit sugar), lactose (as in milk), sucrose (as in table sugar), maltose or malts (as in rice malt and honey), jam (contains concentrated juice, which is high in fruit sugar), maple syrup, corn syrup, palm sugar (traditionally used in macrobiotic cooking), and the very deceiving organic brown sugar, which is not all that different from white sugar. Even alcohol is a sugar. All of these sugars are problematic in many different ways.

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1. White Flour
All the good substances (bran and germ) is removed from flour during processing. Then it is bleached with a deadly chemical called "alloxan", a bleaching agent similar to Clorox. This compound destroys the beta-cells of the pancreas, leading to type 2 diabetes. Finally, some coal-tar-derived (carcinogenic – cancer causing) vitamins are added and sold to the unsuspecting public as “enriched”. White flour makes your blood sugar rise almost as much as refined sugar. Intestinal infections are a direct outcome of white flour consumption. It is hard to chew, puts pressure on the digestive system and is extremely low on fiber. Be wary of things made from  white flour, e.g. bread, cakes, pancakes, pasta, pies etc. If you must eat them, eat them sparingly. Things made of flour has no nutritional value at all, and cause more harm to your body than any good. Combine this with sugar and high heat baking, you have the perfect combination to all kinds of degenerative diseases.

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2. Soda/Carbonated Drinks
If you drink soda/carbonated drinks regularly, you would do yourself a great favor to eliminate them from your diet—the sooner the better. A can of soda/carbonated drink contains up to 15 teaspoons of sugar, 150 empty calories, 30 to 55 mg of caffeine and is loaded with harmful artificial food colors, flavorings and preservatives. All these but with zero nutritional value. Some soda drinks labeled as "diet soda" where dangerous sweeteners like aspartame are added. Numerous health side effects are associated with aspartame ingestion, including brain damage, diabetes, emotional disorders, decreased vision, ringing in the ears, memory loss, heart palpitations, shortness of breath and many more.

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3.French Fries and Doughnuts
French fries and doughnuts are deep-fried starches. Before they’re even fried, they’re simple sugars. Then they’re fried, only compounding their dwindling nutritional value. One French fry is worse for your health than... one cigarette, so you may want to consider this before you order your next ‘Biggie’ order. An average doughnut contains about 200-300 calories, mostly from sugar, and few other nutrients.
Nearly all commercially fried foods are:

• high in trans fat (potatoes cooked at high temperatures in vegetable oils)
• high in free radicals harmful to the body
• high in acrylamide (up to 82 mcg per serving), a potent cancer-causing chemical formed as a result of unknown chemical reactions during high-temperature frying or baking. 

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4. Energy and Meal Replacement Bars
In this fast paced world, energy and meal replacement bars might seem like an easy way to pack in some important vitamins and minerals while giving a little lift. Sure, they have more nutritional value than a candy bar, but most also have just as many calories and just as much sugar as those same candy bars. The high sugar content causes a sugar rush and then crash, leaving you unsatisfied and hungry for more. Carry a piece of fruit with you for moments when you need a pick-me-up.

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5. High Sugar Cereals
Many common breakfast cereals are packed with simple sugars that might start your day with a jolt but lead to trouble down the line. An example would be one popular choice that has 13 grams of sugar per serving while only providing 1 g of dietary fiber and 2 grams of protein. These cereals end up being empty calories. These cereals are—candy bars with milk on top. Instead, try heartier choices like oatmeal or whole grain cereals topped with fruit.

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6. Cookies and Candy
They are basically empty calories, full of sugar while providing little benefit, but most of them contain those awful trans fats. Once in a while, will not make a great difference but, if you’re eating them with any regularity, you would be better served by healthier munchies like dried fruits and nuts to snack on. The sugar content may range from 37-66.6 grams per 100 grams of cookies or candies.

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7. Ice Cream & Desserts
Many commercial ice creams today are simply chemical concoctions presented in appealing packaging designed to sell a product that is not fit for human consumption. Everything from hydrogenated oils, high fructose corn syrup, and dry milk solids are used to produce something called ice cream. One ice cream bar contains approximately 17 tsp of sugar.

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8. Jell-O
You probably remember the slogan, "There's always room for J-E-L-L-O." Depending upon your dietary needs and restrictions, though, there may or may not be room in your diet for this sweet treat. Most varieties of regular JELL-O gelatin contain 19 grams of carbohydrates, all of which come from sugar.

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9.Fruits vs. Fruit juice:
The sugar in fruit is known as fructose. Fructose is slowly broken down in the body and does not cause the same wild fluctuations in blood sugar levels as table sugar (also known as sucrose) does. Some fruits are higher in sugar than others, and the easy and obvious way to tell is by taste--the sweeter the fruit, the higher the sugar. Some fruits that are high in sugar are dates, bananas, figs, persimmons, grapes and mangos. Lower sugar fruits include cranberries, grapefruit, lemons, passion-fruit and strawberries. The sugar content in dried fruit or in fruit juice is much higher than in whole, fresh fruit. When a fruit is dried, the water is taken out, leaving the sugar in a highly concentrated little parcel, and when fruit is juiced the fiber is removed. The water and fiber content in whole, fresh fruit helps contribute to a "full" feeling. Eating fresh, whole fruit is a perfect, natural way to limit your sugar intake. After all, how many oranges can you eat in one sitting?

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10. White Sugar
Studies have indicated that, today's women consume much more sugar than their grandparents did 50 or 60 years ago. This added sugar is mostly in the form of refined, white sugar. It is high in calories and almost devoid of nutrients. It's not just white sugar that needs to be consumed in moderation; brown sugar, powdered sugar, honey, and syrup are all sources of refined sugar. Eating too much sugar is part of an addictive cycle. When you eat sugar, it's quickly digested and burned, and it causes peaks and valleys in your energy level that leaves you craving more.

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Note that excess sugar is harmful to human health! Unfortunately, many people are actually addicted to sugar and this includes grains, which are rapidly broken down into sugar in your body.
 
In order to free yourself of the physical addiction, avoid overeating of all sugar and grains is necessary.

TOP TIPS for Diabetic - Forget pills, pop ALMONDS

TOP TIPS for Diabetic - Forget pills, pop ALMONDS

As India grapples with a major public health problem, being home to an estimated 50.8 million diabetic population, the largest in the world, experts say "consuming a few almonds daily can help combat the lifestyle disease."

"Eating almonds has a positive effect on reducing low density cholesterol and also improves insulin sensitivity; so it does help in pushing diabetes away," says Ritesh Gupta, head of clinical operation at Fortis C-Doc Hospital.

"It is a healthy source of fibre, protein and calories and has been found to have a positive effect in reducing bad cholesterol and improved insulin sensitivity," Gupta told.
Diabetes is caused when there is deficiency of insulin hormone, which controls blood sugar level. Its symptoms include fatigue, excessive thirst and frequent urination.

"With an estimated 50.8 million people living with the disease, India has the world's largest population of diabetics in the world, followed by China with 43.2 million," says the World Health Organisation (WHO).

The number in India is expected to go up to 87 million - 8.4 per cent of the country's adult population - by 2030.

With India staring at a major public health threat due to diabetes and other lifestyle diseases, almond is now being hailed as the health nut.

"Indians are more prone to lifestyle diseases like diabetes. The increasingly sedentary lifestyle and fast food double up the risk. Almond, which has traditionally been part of our diet, is a high source of nutrition and helps push these diseases away," says Anoop Misra, director of Diabetes Foundation (India).

"A handful of almonds contain 164 calories and 7 gm of protein, which helps in fighting hunger pangs and helps you control what you eat. Almonds also help growing children in developing strong bones," he adds.

A study done by scholars from the University of Medicine and Dentistry of New Jersey, West Chester University, Pennsylvania, and Loma Linda University of California, all in the US, and published in the Journal of the American College of Nutrition also confirms that the nut can control diabetes if consumed regularly.

"A diet consisting of 20 per cent of calories as almonds over a 16-week period is effective in improving markers of insulin sensitivity and yields clinically significant improvements in LDL-C (low density lipoprotein cholesterol) in adults with pre-diabetes," the study said.

Watch out! Having diabetes can injure your eyes severely - Part I

Watch out! Having diabetes can injure your eyes severely - Part I

Having too much sugar in your blood can injure many parts of the body, including your heart, kidneys -- even your eyes.

Diabetes is a serious disease, but if an individual adopts healthy lifestyle habits, complications can be prevented.

It's important to check your blood sugar levels regularly and make sure you lower it if necessary. Too high of a blood sugar level, especially over a prolonged period, can damage many areas of the body.

Insofar as the eyes are concerned, diabetes can damage the blood vessels in your eyes.

This damage can lead to glaucoma, cataracts, structural changes to your retina, even blindness.

When blood vessels are damaged, nerve signals can't reach your eyes.

In addition, having diabetes can lead to a buildup of pressure from fluid, which can compress nerves and other structures in your eyes.

Given the above information, it is essential to know how your eye works.

When we look at something, light passes through the front of the eye, and is focused by the lens onto the retina. The retina is a delicate tissue that is sensitive to light. It converts the light into electrical signals that travel along the optic nerve to the brain. The brain, in turn, interprets these signals to "see" the world around us. The retina is supplied with blood by a delicate network of blood vessels.

These blood vessels can be damaged by diabetes.

Light is focused onto an area of the retina called the macula, which is about the size of a pinhead. This highly specialised part of the retina is vital, because it allows you to see fine detail for activities such as reading and writing, and to recognise colours.

The rest of the retina gives you side vision (peripheral vision). The eye is filled with a clear jelly-like substance called the vitreous gel. Light passes through the gel to focus on the macula.

The most serious eye condition associated with diabetes involves the network of blood vessels supplying the retina. This condition is called diabetic retinopathy.

The unusual changes in blood sugar levels resulting from diabetes can affect the lens inside the eye, especially when diabetes is uncontrolled. This can result in blurring of vision which comes and goes over the day, depending on your blood sugar levels.

A longer term effect of diabetes is that the lens can go cloudy and this is called a cataract.

Not everyone who has diabetes develops an eye complication. Of those that do, many people have a very mild form of retinopathy which may never progress to a sight threatening condition.

In diabetic retinopathy, diabetes affects the tiny blood vessels of the eye and if they become blocked or leak then the retina and possibly your vision will be affected.

The extent of these changes determines what type of diabetic retinopathy you have. Forty per cent of people with type 1 diabetes and twenty per cent with type 2 diabetes will develop some sort of diabetic retinopathy.

In diabetic retinopathy, the blood vessels in the retina are only very mildly affected, they may bulge slightly (microaneurysm) and may leak blood (haemorrhages) or fluid (exudates).

As long as the macula is not affected, vision is normal and you will not be aware that anything is wrong.

Your retinal screening test will keep a close check on these early changes and ensure that any signs of progression to more serious stages of retinopathy are detected early.

Maculopathy means that your macula is affected by retinopathy.

If this happens, your central vision will be affected and you may find it difficult to see detail such as recognising people's faces in the distance or seeing detail such as small print.

Most maculopathy can be treated with laser with the aim of preserving as much vision as possible. The amount of central vision that is lost varies from person to person. However, the vision that allows you to get around at home and outside (peripheral vision) is not affected.

If diabetic retinopathy progresses, it can cause the larger blood vessels in the retina to become blocked. These blockages can result in areas of the retina becoming starved of oxygen. This is called ischaemia. If this happens the eye is stimulated into growing new vessels, a process called neo-vascularisation.

This is the proliferative stage of diabetic retinopathy, and is nature's way of trying to repair the damage by growing a new blood supply to the oxygen starved area of your retina.

Unfortunately, these new blood vessels are weak, and grow in the wrong place - on the surface of the retina and into the vitreous gel. As a result, these blood vessels can bleed very easily which may result in large haemorrhages over the surface of the retina or into the vitreous gel. These types of haemorrhages can totally obscure the vision in the affected eye as light is blocked by the bleed. With time the blood can be reabsorbed and vision can improve.

Extensive haemorrhages can lead to scar tissue forming which pulls and distorts the retina. This type of advanced diabetic eye disease can result in the retina becoming detached with the risk of serious sight loss.

Only between 5 and 10 per cent of all diabetics develop proliferative retinopathy. It is more common in people with type 1 diabetes than type 2. Sixty per cent of type 1 diabetics show some signs of proliferative disease after having diabetes for 30 years.

The following action reduces your risk of developing retinopathy or helps to stop it from getting worse:

• controlling your blood sugar (glucose levels)
• tightly controlling your blood pressure
• controlling your cholesterol levels
• keeping fit, maintaining a healthy weight and giving up smoking are all part of good diabetes control. Nerve damage, kidney and cardiovascular disease are more likely in smokers with diabetes. Smoking increases your blood pressure and raises your blood sugar level which makes it harder to control your diabetes
• regular retinal screening (see more below). The most effective thing you can do to prevent sight loss due to diabetic retinopathy is to attend your retinal screening appointments. Early detection and treatment prevents sight loss.

Risk factors that cannot be controlled:

• the length of time you have had diabetes. This is a major risk for developing diabetic retinopathy
• your age affects the progression of diabetic retinopathy
• your ethnicity. Studies have suggested higher levels of diabetic retinopathy in certain ethnic groups, while other work has suggested that these differences are due only to social factors.

Most complications can be treated, but it is vital that they are diagnosed early. They can only be detected by a detailed examination of the eye carried out at a specialist screening centre.

Source: ANI

Taking more steps every day can keep diabetes at bay/Health care

Taking more steps every day can keep diabetes at bay

London, Jan 14 (ANI): A new study has suggested that simply taking more steps every day not only helps ward off obesity but also reduces the risk of diabetes.

While previous studies have shown that physical activity reduces body mass index and insulin resistance - an early stage in the development of diabetes - this is the first study to estimate the effects of long-term changes in daily step count on insulin sensitivity.

A popular guideline is to do 10,000 steps every day, though a more recent recommendation is 3,000 steps, five days a week.

The study, by the Murdoch Childrens Research Institute, Melbourne, involved 592 middle aged adults who took part in a national study to map diabetes levels across Australia between 2000 and 2005.

At the start of the study, participants completed a detailed diet and lifestyle questionnaire and underwent a thorough health examination. They were also given a pedometer and instructed how to use it. Participants were monitored again five years later.

Other lifestyle factors, such as diet, alcohol and smoking were taken into account.

A higher daily step count over five years was associated with a lower body mass index, lower waist to hip ratio, and better insulin sensitivity.

These associations were independent of dietary energy intake and appeared to be largely due to a change in adiposity (fatness) over the five years, say the authors.

The authors estimate that, in their setting, a sedentary person who takes a very low number of daily steps but who was able to change behaviour over five years to meet the popular 10,000 daily step guideline would have a threefold improvement in insulin sensitivity compared with a similar person who increased his or her steps to meet the more recent recommendation of 3,000 steps for five days a week.

They conclude: "These findings, confirming an independent beneficial role of higher daily step count on body mass index, waist to hip ratio, and insulin sensitivity, provide further support to promote higher physical activity levels among middle aged adults."

(ANI)

PREGNANT WOMEN’S - Diabetes

PREGNANT WOMENS

OVER 12% ARE DIABETIC

Awareness and regular checks are the best way to prevent diabetes, widely prevalent in India, according to senior medical practitioners who attended a panel discussion to mark World Diabetes Day in the major cities.

“It is difficult to detect at the early stages.

The best prevention is awareness about the disease”, said an experts, Cardiac Care Center, Sri Ramachandra University, at the programmers on ‘Prevention of Diabetes and its complications’ organized by a Diabetes Center.

Senior medical practitioners said that the number of women who are diabetic during pregnancy seemed to have gone up in the world.

“Around 12% - 15% of pregnant women are diabetic now compared to the 2% several years ago,” To a large extent, lifestyle changes account for the increased occurrences of the disease. “The best way to prevent diabetes is to put women on vitamin B12 and folic acid the moment pregnancy is planned” experts says.

Leading practitioners also recounted how a patient told to used to eat a block of ice cream everyday instead of eating healthy food during pregnancy. “This should be avoided as it increases the risk of diabetes”, their warned.

The average weight of pregnant women has also gone up over the years, “Earlier, their weight varied between 55 to 60kg while pregnant women now weigh anywhere between 75 to 90kg. A baby exposed to excess calories will suffer health problems later in life,” their added.

Earlier, Tamil Nadu Medical Services, launched diabetes self care kit that includes among other things a blood glucose monitoring meter, body fat analyzer, BP monitor and a pedometer.

CONTROL OF DIABETES

TAKING CONTROL OF DIABETES

Diabetes prevention is proven, possible and powerful.

And it’s never too late to start. Below are some useful

Tips to control diabetes

Diabetes is the primary reason for adult blindness, end-stage renal disease (ESRD), gangrene and amputations. Over weight, lack of exercise, family history and stress increases the likelihood of devekioubg duavetes.

Patients with diabetes are four times more likely to have coronary heart disease and stroke.

LOSE EXTRA WEIGHT

To keep body weight in control, focus on permanent changes in eating and exercise habits. Involve other family members and motivate them by constantly reminding them of the benefits of losing weight.

SKIP FAD DIETS

Low-carb, high-protein or other fad diets may help lose weight at first, but they’re not likely to help maintain a healthy weight in the long run. By excluding or limiting a particular food group, we may be giving up essential nutrients. Instead, choose healthy foods low in fat and calories, including fruits and vegetables.

GET PLENTY OF FIBRE

Fiber reduces the risk of risk of diabetes by improving blood sugar control, reduces the risk of heart disease and also promotes weight loss. Take at least 25 to 50 grams of fibre a day. Foods high in fibre include fruits, vegetables, beans, whole grains, nuts and seeds.

GET MORE PHYSICAL ACTIVITY

Physical activity lowers blood sugar and boosts your sensitivity to insulin – which helps keep blood sugar within a normal range.

With doctor’s permission, aim for at least 30 minutes of moderate physical activity a day. If you can’t fit in a long workout, break it up into smaller sessions spread throughout the day.

There are medications available but use of these medications requires a detailed discussion with a specialist as there are side effects to consider.

However, the comer stone of therapy is likely to remain a healthy lifestyle.

DEAL WITH DIABETES

DEAL WITH DIABETES

On World Diabetes Day, Suggestions as few lifestyle

Changes to keep you fit…

Have you been instructed by your doctor to lose weight and to get on to a low-fat diet immediately?

Being diagnosed with diabetes entails drastic changes to your lifestyle. But experts says that awareness about the condition can help individuals deal with their problems effectively.

Diabetes is the seventh leading cause of death in the US, and India accounted for about 50.8 million diabetes patients last year the largest of the 285 million diabetics in the world. Says consultant diabetologist, “One of the main factors responsible for the increase in cases of diabetes is the sedentary lifestyle that people follow these days.” Here are a few lifestyle modifications to improve the quality of life of young diabetics.

WATCH YOUR DIET

“Eat what you require rather than what you desire,” “The traditional eating behavior is the best’; follow a natural diet which excludes sugar processed carbohydrates, wheat and hydrogenated fats. Include whole grain cereals and vegetables to increase fiber intake. Avoid fried food at all costs.”

EXERCISE

If anybody should exercise, it’s men and women with diabetes. “Walking is the simplest and best form of working out”, he says, “Gymming is also helpful but consult with your doctors before plunging into it.”

WATCH YOUR WIEGHT

Never begin a weight loss diet on your own if you are a diabetic. Discuss the options with your doctor. “Weight loss is a challenge, but the benefits of losing the weight far outweigh the alternative of living the rest of your life with diabetes,” he remarks.

DIABETES & OBESITY

DIABETES & OBESITY

Type 2 diabetes is the most common form of diabetes in which there is resistance to the action of insulin and later on decreased insulin release from the pancreas. The most common cause of insulin resistance is obesity.

The most common cause of insulin resistance is obesity. Therefore, diabetes management is incomplete without weight control –

Management is incomplete without weight management. interventions to be taken by the people SETTING THE GOALS; The goals should be reasonable, achievable and practical, Weight loss of at least 2-3kg per month is desirable in most of the obese individuals. And remember it is not absolute weight loss but a decrease in waist circumference and body mass index which are more important.

MOTIVATION: Some individual are not able to lose weight despite sincere efforts for initial few months. Therefore continuous motivation from family members and friends is important.

DIETARY THEREAPY: A low calorie diet – with a deficit of 500 to 1000 calories/day depending on the initial body depending on the initial body weight – is recommended. The dietary counseling should be done by a dietician trained in Medical Nutrition Therapy (MNT).

Crash dieting or internet-based diet plans should be avoided as this might lead to deficiency of certain nutrients essential for the body.

PHYSICAL ACTIVITY: 30 – 45 minutes of brisk walk per day for at least five days a week is recommended. For busy executives it is better to indulge in lifestyle modification like taking stairs instead of lift. Also one may park the car away from the office and walk to the destination. If one has a sitting job getting up every half an hour from desk to reach for water, etc. will be helpful.

BEHABVIOUR MODIFICATIONS: This is a useful adjunct when incorporated into treatment for weight loss and weight maintenance. Avoid watching television or reading books while eating food, eat a fruit or salad before going to a party. Snack on vegetables and fruit if you must.

Weight loss surgery is an option for carefully selected patients with clinically morbid obesity and when conservative methods of weight loss have failed and the patient is at high risk for obesity – associated illness of death

DIA-DIET

DIA   -   DIET 

If you’re on the wrong side of the sugar border and are wondering how to combat the sugar beast, then stick to the age-old principle of eating right.  A balanced diet is vital to good health.

 FOR BREAKFAT: MUST – HAVES:

 Brown bread, bajra-based dishes

Oats (boil the water before putting the oats in)

Fruits like apples, cherries, pears, papaya and peaches (these have a low Glycemic Index (GI))

Low-fat yoghurt 

AVOID

Idly and meals that have a high GL Try not to have ragi porridge..

 BRUNCH

Vegetable clear soup/spinach soup (without cream)

Multi-grain bread sandwiches, bran crackers or rusk

FOR LUNCH

Start with salads, as they have a high satiety value

Basmati or brown rice (it has a lower GI) with rajma, horse gram, moong dhal or red kidney beans.

Green leafy vegetables and snake and bitter gourd

Soya (an essential part of the diet)

Skimmed-milk curd

AVOID-FOR  DINNER

Soya dosa or bajra roti.  Eat more vegetables and dal;

End your day with a glass of skimmed milk

Non-Vegetarians could try chicken without the skin and fish-based dishes.

                                

MOTHER CARE

MOTHER  CARE

________________________________________________

2% to 5% of expectant mothers in the country develop gestational diabetes. To know more about this common diabetic problem affecting mothers during pregnancy

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HOW PREVALENT IS GESTATIONAL DIABETES IN THIS DAY AND AGE?

Gestational diabetes is becoming increasingly prevalent among pregnant women owing to dramatic lifestyle changes which result in dietary changes.  It is a condition where a woman exhibits high blood sugar levels during pregnancy.  It is important to realize that pregnancy is a precious and critical phase in a woman’s life and the need to exercise and eat the right food throughout the nine months of pregnancy, is imperative at this stage. 

WHAT ARE THE RISK FACTORS ASSOCIATED WITH IT?

During pregnancy, when the mother’s sugar level is high, it interferes with the growth and maturity of the baby.  The last three months of pregnancy are crucial and if the sugar levels are high at this stage, it will lead to health complications in the new born baby.  The baby may develop prolonged jaundice, respiratory distress syndrome or Neonatal hypoglycemia (low blood sugar in the newborn).

After pregnancy, there is a 30% to 50% chance for the mother to develop diabetes later in life.

WHAT CAUSES GESTATIONAL DIABETES IN WOMEN? HOW CAN IT BE CONTROLLED?

There are no specific reasons behind the onset of gestational diabetes.  During pregnancy, several hormones are released inside the mother’s body.

The placenta, a temporary organ joining the mother and the fetus, releases sugar during pregnancy.  So the mother’s body which is already processing sugar from external sources, receives more sugar from here.  Therefore, it is important to control blood sugar levels during pregnancy.

This can be done only by eating quality food.  One of the myths associated with pregnancy is that eating a lot of food is good for the mother.  It is not quantity but quality that matters at this stage.  People do not know that fats and carbohydrates also release a lot of sugar.

WHAT ARE THE METHODS TO DIAGNOSE GESTATIONAL DIABETES?  ONCE DIAGNOSED, WHAT IS THE CURE?

It is important to go for pre-conception counseling in order to understand how to be healthy during pregnancy.  Since the placenta itself increases blood sugar levels.  It is called Glucose Screening Test.  Give mothers 50gms of glucose and conduct a blood test to examine how they reduce glucose levels.  If the readings are abnormal, conduct a Glucose Tolerance Test,  examine how efficiently 100 grams of glucose is broken down in the body.  If the mother is diagnosed with gestational diabetes, recommend healthy food and exercise.  Sometimes also recommend insulin injections.

Sources: Times of India