5 Steps to Control Your Blood Sugar
India has the highest number of diabetes and pre-diabetics, than any other country in the world. This is not a coincidence.
Indians and south Asians are genetically more prone to diabetes. Further, general lifestyles are becoming more sedentary, and our diets contain more sugar and processed foods like Maida, than before.
This form of diabetes that is acquired from lifestyle is known as Type 2 diabetes. The good news is that Type 2 diabetes can be managed, if you take the correct precautions, and even cure in many cases of pre-diabetes. If you do have diabetes, then you can significantly reduce your risk of acquiring diabetes in your life, by following the correct lifestyle of diet and exercise.
Here are 5 simple & important steps to control your blood sugar, and live healthier -
Reduce the obvious Sugar from your diet
The obvious sugar in your diet is desserts, sweets, chocolates, most packaged juices or when you add sugar to your tea. Finding that kind of sugar is easy. The challenge is to overcome your will power to consume sugary food. Excess sugar can wreak havoc in your body – weight gain, diabetes, imbalance of hormones and much more. So, to control your intake of excess sugar, our tip is that you think about the kind of damage it can do to your body. One tip to replace sugar cravings – is to drink a glass of water, and to keep almonds close by. The texture of almonds, combined with their nutrition can help in overcoming sugar cravings.
Remove the Maida
After sugar, the next food to avoid is Maida. Maida is a processed food that contains negligible nutrition & has a high glycemic index, which is almost the same as sugar. So, while Maida does not taste sweet, it raises your blood sugar levels as sugar does.
Again Maida sneaks into lots of common foods, like Naan, bread, noodles, pasta, pizza, white sauce, burger, buns, and Poori. Stick to foods that are made from Atta, instead of Maida.
Eliminate the hidden sugar in your diet
The hidden sugar in food is tricky. You may not think the food contains sugar, but it mostly does. Examples of such foods are biscuits, packages fruit juices, breakfast cereals, ice cream, Sherbets and fruit squashes.
Most biscuits contain Maida and sugar, both of which are bad for your health.
Even, drinks like Aam-Panna typically have sugar in it.
If it’s a packaged food, check the nutrition label to know for sure!
When you are hungry, resist the temptation to grab junk food and choose healthy snacks like almonds. Almonds are a natural source of fiber and unsaturated fat, which have been shown to help maintain healthy cholesterol levels and healthy blood glucose levels. And they help you keep fuller for longer. As part of a healthy diet, the antioxidants in almonds can help reduce inflammation and oxidation in those with type-2 diabetes. Almonds have also shown to lower bad cholesterol.
Exercise is key to manage or prevent diabetes. When you exercise, you improve your body’s ability to naturally control sugar levels, and overall make you healthier. So, get some active exercise every day.
Follow these steps, manage your diabetes and live healthier!— this article is written by a dietitian @ FitHo
Being Thin Does Not Mean Being Healthy
Increased body fat percentage and being overweight result in lifestyle disorders that cause heart disease, hypothyroid, diabetes, obesity and high blood pressure. Excessive saturated fat consumption increases the cholesterol levels in the body. Certain types of fat are bad for health and some are equally important which are commonly referred to us essential fat without which the body will fail to absorb and process nutrition in the body. Read here to know more about this.
The distribution of fat varies between gentics and gender. Women tend to store more subcutaneous fat which is under their skin. Distribution of fat in women is generally in their hips and thighs area while men tend to store more fat in the middle area or the abdomen. Once the person enters adolescence the fat cells don’t increase in number instead they only increase or decrease in size. Its the male and female hormone that decide the fat deposit destination in the body. For example women with big bellies are considered to have higher levels of testosterone ( male hormone) in their system that causes fat accumulation on the stomach. While if men have large hips its due to the high levels of estrogen (female hormone) in that body part.
We presume that fat people are more prone to metabolic disorder ( also known as lifestyle disorders) but a study by Ruth Loos at the Medical Research Council in the U.K. found that lean people with a specific genetic variant were equally at risk of diabetes, heart disease even though the reports confirmed lower fat percentage in the body. (more…)— this article is written by a dietitian @ FitHo
Weight Reduction Tips
Reducing weight is increasingly becoming popular across the world. Sedentary lifestyle and increasing number of lifestyle related therapeutic conditions are further propelling everyone towards wellness and fitness. The most common lifestyle disorder symptom is weight gain. Fortunately it is also the easiest to control and manage provided slight changes are made in the current lifestyle. Weight reduction is possible with the right approach towards what we eat through out the day and the activities that we indulge in.
Here are a few weight reduction tips to lose weight.
Don’t starve yourself: The most common myth amongst people for weight reduction is a strict diet. Few go on yo-yo or crash diet, low calorie diets, atkins diet, banana diet etc. But they fail to reduce weight. Starving sends the message of not enough food and the body slows down the metabolism reducing the speed of calorie burn. Thus fat and the extra pounds burn much more slower than before making weight reduction difficult.
Don’t skip breakfast: If you skip the nutrition at breakfast then there is seldom chance that you would make it later in the day. Skipping breakfast lowers the metabolism and lack of nutrition makes the body become weak and vulnerable to eating snacks and junk food later in the day. Eat healthy food for breakfast and you would feel fuller and eat less too.
Eat meals on time: Non timely meals disturb the body metabolic cycle making it difficult for the body to adapt to a schedule. Also eating meals late makes you tend to over eat because staying hungry for longer makes you feel hungrier psychology resulting in overeating. Hunger reduces the efficiency of the body reducing the metabolism, hence the weight reduction. Time your meals and watch the progress.