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Natural Remedies That Can Effectively Improve Your Sleep

With the fast-changing world and a need to succeed in life, we have put our health as a secondary concern, which has led to a variety of lifestyle diseases. Insomnia or the inability to sleep is a lifestyle disorder. Many people suffering from this are resorting to sleeping pills to sleep. Instead of using these artificial supplements, insomniacs can take help of many natural sleep remedies to get a good sleep.

Natural Ways to Cure Insomnia

Following are some of the common food and spices, found across India, which even the best dieticians in Bangalore would agree help reduce the symptoms of insomnia:

Bananas:

A commonly accessible fruit that contains adequate amounts of Potassium and Magnesium which act as a muscle relaxant that help the patient relax into a comfortable sleep.

Almonds:

Eating 5-6 soaked Almonds every day in the evening provides the patient with sufficient Magnesium and Tryptophan content that is helpful for sleep.

Cherries:

Having 8-10 cherries in the evening helps in sleeping because it contains Melatonin that is a sleep cycle regulating hormone.

Flax Seeds:

Flax Seeds contain sufficient amount of Omega-3, Magnesium and Tryptophan that induce sleep.

Fenugreek Water is a good sleeping aid

Dark Chocolate:

The Serotonin present in Dark Chocolate has a calming effect on the brain leading to a night of good calming sleep.

Chamomile Tea:

Chamomile Tea has a hefty amount of Apigenin that binds to Benzodiazepine receptors in the body leading to induction of sleep. Apart from this, there are other herbal teas made with valerian root extract, lavender and Aniseed (Sompu) which when consumed at bedtime helps one sleep properly.

Warm Milk mixed with either Saffron, Turmeric, Nutmeg powder, Poppy Seeds or Jeera Powder, prepared depending on taste and convenience helps with relaxing and induces sleep.

Ashwagandha and Bramhi:

These herbs help in relieving stress, boosting cognition and for helping a person sleep. In the case of inducing sleep, Brahmi is very effective.

Apple cider vinegar with honey is an effective remedy for insomnia.

Listed below are some more supplements that are effective in reducing symptoms of insomnia:

a.	Tryptophan	b.	B6
c.	GABA	d.	Melatonin
e.	Passion Flower	f.	Valerian Root
g.	Kava kava, and many more

Apart from the supplements mentioned above, one of the best natural ways to cure insomnia is meditation. Meditating regularly can help in managing your sleep cycles and reducing any form of sleeping disorder or issues and reduce chronic stress by addressing several mind and energy-related cause for insomnia. It is possible because while meditating one focuses on his/her breathing. It alerts the mind to pay attention to the present and stops it from drifting in a wayward manner towards concerns about the past or future. As a result of which, the train of thoughts is broken evoking a relaxation response inducing a peaceful sleep for the person.

Final Remarks: The above discussed natural remedies for good sleep are undoubtedly better and safer options to reduce insomnia instead of sleeping pills that cause side effects on prolonged use. It is also advisable to consume the mentioned food cautiously depending on requirements and their availability.

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Six Crucial Nutrients for Diabetics

Diabetes is a lifestyle disease that is affecting nearly half the population. The major cause of this metabolic disease is improper diet and sedentary lifestyle. The best diabetes doctors in Bangalore recommend proper diet to reverse diabetes. The diet should contain both major and minor nutrients to ensure proper insulin production and glucose metabolism. In this blog, we will take a look at the six elements that are indirectly involved in glucose metabolism and insulin action, help in controlling blood sugar level.

Alpha Lipoic Acid: It improves insulin sensitivity, lowers blood sugar level, improves blood vessel tone and decreases inflammation. Dietary ALA is bound to Lysine, an amino acid, because of which it has a limited benefit to the body and cannot circulate freely enough to perform its function. It can be naturally obtained from sources like Spinach, Broccoli, Peas and Tomatoes. Recommended Dose: 600 mg per day.

Chromium: It increases insulin sensitivity by protecting the receptors and permitting effective binding of insulin. Exercising increases the concentration of tissue chromium in the body. Diabetes doctor in Bangalore are of the opinion that chromium plays a vital role in pre-diabetics and women who suffer from gestational diabetes. It can be naturally obtained from sources like Sea Foods, Brown Rice, Broccoli and Mushrooms. It is advisable for patients to increase chromium intake through food.

Inositol: D-Chiro Inositol and Myo Inositol are effective in increasing insulin sensitivity, thereby bringing down blood glucose levels. Inositol is also efficient in controlling Gestational diabetes. Myo-inositol is very effective in cases of female fertility issues and Poly Cystic Ovary Disorder (PCOD). Inositol also may be somewhat effective in resolving the effects of diabetic neuropathy (nervous damage) caused due to diabetes. It can be naturally obtained from sources like Eggs, Meat, and Citrus fruits (such as Oranges, Peaches and Pears). Recommended Dose: 600 mg per day

Co-Enzyme 10: Co-enzyme 10 acts as an anti-oxidant and produces energy. Statins, a cholesterol lowering drug usually used by diabetic people, brings down the level Co-enzyme 10, impairs insulin secretion and reduces insulin sensitivity in fat cells leading diabetes. Many anti-diabetes medications including Acetohexamide, Chlorpropamide, Glipizide, Glyburide, Tolazamide and Tolbutamide reduce coenzyme 10. Statin-induced diabetes can be treated with supplementing it with the right amount of CoQ10. Co-enzyme 10 cannot be obtained from food sources in an adequate amount. Recommended Dose: 200 mg a day of CoQ10 supplementation works for majority of patients.

Magnesium: Magnesium (Mg) helps in preventing diabetes through improved cell functioning in Pancreas and increased insulin sensitivity by relaxing muscles that reduces insulin resistance in the body. It also helps in conversion of glucose to glycogen as well as in dealing with Diabetes Neuropathy. Green leafy vegetables, almonds, pumpkin seeds, mackerel fish, avocado and dry fruits like fish and apricots are rich in Magnesium. Magnesium Citrate is a safe supplement but is not essential as an adequate amount of Magnesium can be obtained from food.

Zinc: Zinc, a critical element in insulin metabolism, is essential for the protection of Beta cells of Pancreas from destruction. It is effective in reduction of Hyperinsulinemia in PCOD patients. Intake of Zinc is often proved to be productive in lowering of blood sugar levels in some Type 1 diabetics as they are often zinc deficient. It can be naturally obtained from sources like Meat, Poultry, Pumpkin Seeds, Chickpeas, Spinach and Cashews.

Final remarks: All the elements and minerals mentioned above are not suggested replacements. They are to be considered essential supplements that can help in better blood sugar control through a well-planned and balanced diet. The mentioned elements that are not sufficiently available through diet can be taken in the form of tablets or capsules but only with the advice of a physician or a diabetologist. If you are looking for the best diabetes doctor in Bangalore to help you in effectively managing your blood sugar level, consult Dr Vishwanath.

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Scary Complications of Diabetes

Did you know that nearly 30% diabetics suffer from different kinds of complications? These complications are effect of improper treatment or uncontrolled blood sugar levels and need to be treated as early as possible. When you visit a diabetes specialist, talk to them to find out about these complications and their effects. However, here is some basic information regarding the complications of diabetes that you may want to know before you visit your doctor.

What are the Common Complications of Diabetes?

The common complications are decreased immunity, heart attack (ischemic heart disease), stroke, infections and frozen shoulder. Diabetic patients may also suffer from nerve pain (neuropathy), kidney failure (nephropathy) and blindness (retinopathy). The worst complication is gangrene leading to amputation.

What Cause Diabetic Complications?

Prolonged exposure to high levels of blood sugar lead to diabetic complications. If the blood sugar levels are high for a long time, then the blood vessels become stiff and fragile. When the condition persists, blood vessels may rupture and cause internal bleeding. This leads to artery damage and heart attacks.

Which Complication is First Observed?

Most diabetic patients first experience nerve damage because the tiny capillaries supplying blood to the nerve are damaged. As the nerves don’t get enough oxygen, they die. This is the reason why diabetics complain about numbness and burning sensation in their legs.

How Long Will It Take for Severe Complications to Appear?

It will take more than 10 years of high blood sugar levels to cause severe complications like blindness, kidney failure or losing a foot. These complications arise when the A1C has been above 8 to 8.5% for many years.

Are these complications scaring you? Don’t panic. A good diabetics specialist can help you get the right treatment to reverse diabetes. If you are in search of a “diabetologist near me,” consult Dr. Vishwanath. He offers natural treatment for diabetes reversal through lifestyle changes, diet and intermittent fasting.

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7 Best exercise for Diabetes

Exercises help the muscles of the body use up glucose irrespective of not capacitating adequate insulin or the improper use of insulin by the cells, eventually lowering the blood glucose levels.

1. Walking

This is the easiest form of exercise, especially on a beautiful day. A 30-minute brisk walk every day could energize our mind and boost stamina. Try taking a walk instead of commuting through a car for nearby places.

2. Dancing

It’s always fun to dance, more conveniently when we have a partner along or a group of people. Start your dance sessions with some fast pace music and continue your routine for about 25-30 minutes, doing it 3-4 times a week will give you the complete cardio routine you need.

3. Strength training

These exercises must be done at least 2 times a week and The best part about this type of routine is that you can do it at home some of these include Lunges, Squats, Push Ups, Sit Ups, Lifting heavy water bottles.

4. Swimming

This is one of the heaviest calories burning exercises, and it trains your overall body muscles, drops your cholesterol level and improves blood circulation throughout the body.

5. Yoga

This will help you lower your blood sugar levels also improve blood circulation and release stress and diminish the risk of heart diseases.

6. Tai-Chi

A Chinese art integrating mind, body and spirit, it involves slow movements with visualization and deep breathing and it is believed to improve the flow of energy throughout the body and helps you fight stress and overall control of mind, body and the soul.

7. Stationary Cycling

If you don’t want to hurt your knee joints this exercise is best for you, usually, you can have a stationary cycling session or just a normal ride in your bicycle, as long as you do it consistently for 30 minutes 3-4 times a week.

5 Things to be considered by diabetics regarding exercise

Eat a portion of 15 to 30 Gms of carbohydrates such as any fruit before exercise.

It is better not to exercise if your blood sugars are very high or low before exercise.

Ex: Blood sugars more than 300 or blood sugars below 90 mg /dl

Don’t over exercise.

Optimum exercise is better.

Maintain consistency

Consistent exercise yields good results.

Include at least 2 days of weight training in a week.

Weight training is very essential to maintain adequate muscle mass which helps in reducing insulin resistance.

In a week, include a combination of day’s physical exercises like walking, weight training, cycling, swimming etc. and day’s mind-body coordination exercises like yoga and pranayama.

Diabetes Guides:

Chapter 1: Type 2 Diabetes Diet Plan – Symptoms, Prevention, Treatment for Men and Women

You are here

Chapter 3: Yoga for Diabetes

Chapter 4: 6 Essential Vitamins For Diabetics

Chapter 5: The Importance of Home Diabetes Test

Chapter 6: What Does A Diabetic Patient Need To Be Aware Of During Covid?

Chapter 7: 10 Diabetes Care Tips During the Coronavirus Pandemic

Chapter 8: Diabetes Doubts

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21 Natural remedies and Supplements for Diabetes

Recent studies have exhibited positive outcomes of taking supplements for diabetes mellitus and to add to that many shreds of evidence emerge on the reversal of diabetes type 2 with low carbohydrate diet, fasting, exercise, good sleep and meditation. Using natural supplements for diabetes type 2 promotes ideal blood sugar levels. Although there is restricted scientific evidence for many natural supplements, they are time-tested across centuries, which leave no room for doubt that these natural remedies can mitigate diabetes.

Mentioned below are few of the natural herbs, fruits and spices that support a good diet in diabetics.

1. Ashwagandha

It helps the body cope with stress, hence it is categorized to be an ‘Adaptogen’.

Other benefits include boosting brain functioning, reducing cortisol which is a hormone that is released under stress. It can also be placed in the group of Ayurvedic supplements for diabetes.

2. Cinnamon

This is a spice that is used for cooking in a variety of dishes.

It also acts like insulin and amplifies insulin’s ability to capacitate blood sugar into cells.

3. Gymnema extract

This is another ayurvedic supplement for diabetes found in the forests of India and practically been used over 2000 years in Ayurveda. The benefits it accompanies is lowering blood sugar level, lowering LDL cholesterol, decreasing the intake of sugar absorption by the intestines and encouraging insulin release from the pancreas.

4. Berberine(Daruhaldi)

This is a supplement for diabetes type 2 extracted from the plant barberry.

It improves the overall health of a diabetic by lowering blood sugar levels and controlling cholesterol.

5. Pomegranate Extract

The pomegranate extract is an antioxidant-rich beverage which improves the growth of beta cells in the pancreas and also aids in the control of blood sugar level.

6. Noni fruit

It significantly boosts the immune system, because of its natural and nutritional value, which in turn keeps diabetes in check.

7. Jamun fruit and seeds

These fruits are native to our country India and are consumed like a fruit or as a dried prune. They inhibit the level of sugar in the blood and have excellent antioxidant properties that make them the best supplement for diabetes.

8. Horse Gram

The Miracle Pulse: This is a protein supplement for diabetes and these grams possess a special property to hinder the digestion of carbohydrates which thereby decreases the blood sugar level in the body. These are an effective diet for weight loss and can help patients suffering from diabetes type 2 with weight loss.

9. Aloe Vera

Not only is Aloe Vera good for skin but also a good dietary supplement for diabetes, with its hypoglycemic property it becomes a good supplement for diabetes type 2 and diabetes type 1.

10. Bitter gourd

Drinking bitter gourd juice or even boiling them is a good dietary intake for diabetes.

The compound called the polypeptide-p helps in combating diabetes naturally by regulating blood sugar levels in diabetic patients.

11. Fenugreek

Also goes by the Indian name Kasuri Methi.

This needs to be a part of a diet plan of a diabetic patient. A particularly certain type of Indian curries, pickles with fenugreek seeds is good to go for diabetes.

12. Ginger

If you cannot take this supplement in a greater amount, add it onto your tea or a flavoured curry, as this has the ability to reduce blood sugar levels in your body by magnifying insulin in the body and helps in weight loss.

13. Garlic

This helps in ceasing the liver’s ability to inactivate insulin thus helping the insulin level in the blood increase for better control of sugar level.

14. Saffron

It is one of the most expensive spices but serves as a great antioxidant for diabetes. So unless you find it abundantly, it is not a necessity to use it, there are other alternatives that provide the same anti-diabetic properties.

15. Cloves

They are a pungent tasting herb that improves the glucose response mechanism and insulin stimulation.

16. Amla

Indian Gooseberries have antioxidant properties, which help alter the high levels of sugar levels in the blood.

17. Turmeric

Consumption of turmeric can help you combat with type 2 diabetes. It has anti-hyperglycemic properties that make it a good add-on to any food you intake.

18. Green tea extract

Green tea serves as a good antioxidant in addition to weight loss properties and low obesity risk.

19. Fish oil

It is proved to decrease inflammation and improve metabolism and insulin regulation. Fish oil tablets are easily available in the Indian markets.

20. Apple cider vinegar

This type of vinegar helps in dropping blood sugar levels immediately after consumption of a meal if you intake apple cider vinegar simultaneously with the meal.

21. Few Essential oils

Coriander seed oil, lemon balm essential oil and grapefruit seed oil help patients suffering from diabetes combat it.

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Yoga for Diabetes

Introduction

Although there are several exercises like walking, strength training, stationary cycling, swimming and tai-chi, for diabetes, yoga for diabetes is satiating as it calms the body and mind.

Being one of the 6 best-recommended exercises for diabetes, yoga is an ancient art that originated in India over 5000 years ago and this accompanies a series of mental, physical and breathing discipline.

For those suffering from diabetes mellitus or gestational diabetes or even pre-diabetes need to accommodate a regular yoga session including a healthy lifestyle to control the symptoms of diabetes and better the condition in the long run.

Yoga is like an all-purpose solution for the treatment of diabetes and it has been proved in recent studies that diabetes responds well to yogic management.

How yoga helps diabetics ?

Yoga offers the following 5 benefits in diabetes :

Yoga postures aid in the contraction and expansion of the abdominal region, which greatly influences and stimulates the pancreas to secrete insulin.
Breathing techniques, exercise and meditation foster the proper functioning of the endocrine glands
Yoga magnifies the glucose uptake by muscular cells, thereby decreasing insulin resistance which promotes lower blood sugar levels
Yoga integrates the body, mind and soul and can ease the daily stress that often can increase blood sugar levels. It can also help alleviate chronic stress.
Yoga helps build a positive mindset for diabetes management and amplifies focus in the mind.

Yoga for Gestational Diabetes

A pregnant woman also has a probable chance to develop a certain type of diabetes called gestational diabetes, which occurs during 2nd or 3rd trimester when woman have high blood sugar levels and the pancreas does not produce sufficient insulin.

To prevent this kind of diabetes during pregnancy the postures of yoga for gestational diabetes are:

Tadasana
Uttasana
Vraksasana
Trikonasana

Things to be noted :

Yoga is an integration of the mind, body and soul and the exercises that it packages helps in achieving a balance between the physical and mental aspects of diabetes, as long as you exercise daily.
It is very important to maintain your focus on the breathing while you perform yoga. It builds awareness in the overall body and mind and assists the nervous system in relaxation.
Feeling fatigue is very common during exercising. If however, you experience fatigue while performing yoga, lie down in Shavasana or relaxation pose.
Always monitor your glucose levels under the supervision of a doctor and if your condition improves, your doctor may consider reducing medications.
Consider consulting your personal Diabetologists before planning on yoga routine.

Diabetes Guides:

Chapter 1: Type 2 Diabetes Diet Plan – Symptoms, Prevention, Treatment for Men and Women

Chapter 2: 7 Best Exercise for Diabetes

You are here

Chapter 4: 6 Essential Vitamins For Diabetics

Chapter 5: The Importance of Home Diabetes Test

Chapter 6: What Does A Diabetic Patient Need To Be Aware Of During Covid?

Chapter 7: 10 Diabetes Care Tips During the Coronavirus Pandemic

Chapter 8: Diabetes Doubts

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6 Essential Vitamins For Diabetics

Good nutritional support is crucial for diabetics because diabetes exhausts nutrients.

Our body is built with a mechanism to flush out the excess sugar when levels of glucose are high in the blood.

That is why diabetics urinate frequently.

People with diabetes also lose nutrients from their body via urine.

The loss of these vitamins incapacitates the body’s ability to control blood sugar creating an endless loop of loss of vitamins.

To achieve stable blood sugar levels, maintaining a healthy diabetes diet plan and a daily exercise session with the best multivitamins for diabetics is of paramount importance.

While vitamin supplements may help us get a sufficient quantity of nutrients, it is better to consume nutritional food to obtain vitamins rather than tablets or capsules that may have unpredictable side effects because of the active ingredients present in them, hence nutritional diet is irreplaceable.

Our Body requires about 13 vitamins for proper functioning but we require few vitamins which will help diabetics capacitate the use of insulin and regulate blood sugar levels and keep in check with diabetic health and its complications.

Here are 6 vitamins for diabetics :

Vitamin B6 (pyridoxine)
Vitamin B12
BIOTIN (vitamin B7)
Vitamin C
Vitamin D
Vitamin E

VITAMIN B6

It intercepts glycation, which is a natural phenomenon in the body where the glucose in your bloodstreams clings on to proteins, which leads to the formation of hazardous new molecules called advanced glycation end products (AGEs).

It can also prevent a type of nerve damage called diabetic neuropathy which occurs with diabetes by aiding nerve health.

Good source of vitamin B6 includes foods like bananas, spinach, broccoli, red capsicum, baked potatoes and chickpeas and Pistachios.

For the non-vegetarians, lean chicken, meat and fish are good food sources.

VITAMIN B12

Metformin, a drug commonly used by people who suffer from type 2 diabetes. Metformin affects the absorption of vitamin B12 in the small intestine.

So supplementation of vitamin B12 is required for type 2 diabetes.

Lack of vitamin B12 can also cause diabetic peripheral neuropathy.

Note: Along with Vitamin B12 and B6, vitamin B1 also aids in the prevention of diabetic neuropathy (nerve damage).

Vegetarians may find it difficult to consume vitamin b12 in food sources without supplements and they can be at a greater risk of vitamin B12 deficiency as it is mostly found in non-vegetarian food sources.

Veg sources include Milk, yoghurt, Buttermilk and fortified soy milk

Non-veg sources include Animal liver and kidneys, beef, seafood and Eggs.

BIOTIN

Biotin supplementation improves glucose and insulin tolerance

It acts as a catalyst for the activity of Glucokinase enzyme in the pancreas and the liver which is responsible for phosphorylation of glucose to glucose-6-phosphate.

Food sources that have biotin are Egg yolk, Almonds, cauliflower, Mushrooms, sweet potatoes and salmon.

VITAMIN D

Vitamin D is responsible for the adequate synthesis of insulin, which regulates blood sugar levels.

Sunlight has always been the best natural source of vitamin D.

Other food sources that can prove to be good vitamin D suppliers are sunflower seeds, egg yolk, fatty fish, mushrooms, and cheese and soy products.

VITAMIN C

One of the essential vitamins for type 1 diabetics is vitamin C.

Combination of insulin with vitamin C stops blood vessel damage in type 1 diabetics, so this can be considered the best vitamin for type 1 diabetes.

On the contrary for type 2 diabetics, it enhances glucose tolerance and prevents oxidative damage.

It can also significantly improve arterial health.

Vitamin C food sources for diabetics can be citrus fruits, Amla, Leafy green vegetables such as spinach, capsicum (yellow), broccoli, green chillies, strawberries, papaya and guava.

VITAMIN E

One of the functions of vitamin E is oxygenating blood and inducing the activity of insulin within the human body. Diabetes complications can be prevented because of its antioxidant properties.

Foods that have high vitamin E in them are Almonds, peanuts, hazelnuts, avocado, sunflower seeds, spinach and broccoli.

Things to be considered :

All the essential vitamins for Diabetes must be taken in their natural forms. The final resort could be the vitamin supplements.

Consider vegetable intake in your diet by 50% and include all the multi-coloured vegetables in your meals.
Cultivate the habit of eating any 2 nuts like hazelnuts, walnuts, peanuts, almonds in small quantities daily.
Have a daily intake of any 2 seeds like chia, pumpkin, flaxseed, methi and sunflower.
Eat about 100 to 150 Gm. of any combination of 3 fruits, including one to be a citrus fruit.
Use multigrain flour instead of only wheat flour for chapatis.
Eat 2 to 3 eggs daily
Non-vegetarians can consume fish twice a week

With the above recommendations on the diet, you will get enough vitamins essential for the overall wellbeing of your body.

Having too many supplements is not a good lifestyle habit as diabetic people are already on multiple medications and it may lead to many side effects.

Diabetes Guides:

Chapter 1: Type 2 Diabetes Diet Plan – Symptoms, Prevention, Treatment for Men and Women

Chapter 2: 7 Best Exercise for Diabetes

Chapter 3: Yoga for Diabetes

You are here

Chapter 5: The Importance of Home Diabetes Test

Chapter 6: What Does A Diabetic Patient Need To Be Aware Of During Covid?

Chapter 7: 10 Diabetes Care Tips During the Coronavirus Pandemic

Chapter 8: Diabetes Doubts

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Type 2 Diabetes Diet Plan – Symptoms, Prevention, Treatment for Men and Women

As seen from my clinical practice, a few people who are diagnosed to have Type 2 diabetes are symptomless and are noted without any specific complaints.

The classical signs and symptoms of Type 2 diabetes need not be present in all the patients.

Unlike Type 2 Diabetes vs Type 1, some people have common classical symptoms of diabetes which are easy to diagnose whereas some individuals have unusual and rare symptoms, which give a clue to suspicion of diabetes.

Diabetes is rapidly rising since the last few decades, and we all need to know the signs and symptoms of diabetes, which helps in the early detection and treatment of the same.

The COMMON signs and symptoms of diabetes are:

1. Increased thirst

2. Frequent urination

3. Increased hunger

4. Tiredness

5. Unexpected weight loss;

6. Blurring of vision

The UNUSUAL or LESS COMMON signs and symptoms of Diabetes are:

Frequent infections:

Image Source – Dabur

Diabetes leads to low immune status. Low immune status leads to frequent infections.

Since Yeasts (fungus) and Bacteria multiply in high numbers in presence of sugars, frequent infections are common in diabetes.

Slow healing wounds:

Image Source – YouTube

A high blood sugar level will decrease the amount of oxygen delivered to the wounds via the bloodstream, which hence slows down the overall healing process.

Darkening of skin:

Image Source – Pinterest

Dark, velvety patches in the folds of skin, usually on the back of neck, knuckles, and elbows are often early warning signs of high blood sugar. High insulin levels increase melanin levels and make skin look dark.

Improvements in vision:

Image Source – Endmyopia.org

High blood sugar in Diabetes causes the shift of fluid levels including the lenses of eyes, leading to a change of refractive power and change in power of glasses for better vision.

This sometimes leads to improvement in vision and no need for glasses. When blood sugars are controlled on treatment, again refractive errors of the lens goes back to previous levels and one needs glasses again.

Tingling and numbness in limbs:

Image Source – Pinterest

A high blood sugar level may cause nerve damage, further eventually leading to tingling and numbness-like sensations in the limbs.

Itching of skin:

Image Source – Health Tap

Diabetes impairs blood circulation and can lead to dryness and itching.

Decreased hearing:

Image Source – Click.in

Hearing loss could be an early sign of diabetes. Diabetes damages the blood vessels and nerves of the inner ear leading to decreased hearing.

Increase in snoring :

Image Source – Homemade Health and Beauty Tips

One study confirmed 23% of sleep apnea which is characterized by loud snoring and daytime sleepiness will develop diabetes in the next 5 years.

People with disordered breathing, tend to release stress hormones during sleep which can lead to an increase in blood sugars.

Sexual issues:

Image Source -Homemade Health and Beauty Tips

High blood sugar can cause damage to blood vessels and nerves that are needed for normal sexual response leading to sexual dysfunction in both men and women.

UNIQUE SIGNS AND SYMPTOMS OF DIABETES IN MEN;

Apart from above common signs and symptoms, men can have

1. Erectile dysfunction

It is the inability of a man to achieve or maintain an erection. According to a recent meta-analysis of 140 studies, 50% of men with Type 2 Diabetes are suffering from erectile dysfunction.

2. Retrograde ejaculation;

Semen instead of ejected outside is being released back into the urinary bladder.

Thus very less semen gets released during sexual ejaculation.

3. Urological issues like hyperactive bladder, inability to control urine and urine infections.

Urological issues can happen due to diabetic nerve damage.

SIGNS AND SYMPTOMS UNIQUE TO WOMEN ARE:

1. Vaginal itching and fungal infections

2. Lower sexual drive and some cases lead to painful sex.

3. Frequent urine infections

The cause of the above 3 symptoms of diabetes in women has been explained above.

4. Polycystic ovarian syndrome (PCOS).

Women with PCOS are at greater risk of diabetes. Symptoms of PCOS are irregular cycles, weight gain, and acne along with fertility problems.

PCOS leads to insulin resistance which in turn causes diabetes.

All diabetes people and their family members must have knowledge of the signs and symptoms of diabetes which helps in early detection of high blood sugar and its complications.

The Main Causes of Type 2 Diabetes

Even the researchers do not provide clear evidence of what causes diabetes exactly. However, there are a few factors that can be denoted as Type 2 Diabetes causes. They include genetic factors, lifestyle factors, hereditary factors, and more.

But at its bottom line, Type 2 diabetes is well-identified usually with the following two indicators. This is quoted from a source in line with the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK);

Insulin Resistance – A high blood sugar level or clinically referred to as hyperglycemia is witnessed, when the hormone, insulin is not sufficiently utilized by the human body. Eventually, the body takes much higher levels of insulin than the optimal bar, to transport the blood sugar, i.e. glucose into the cells; for immediate usage as energy or even stored for any later purpose.

Again, NIDDK pinpoints out that insulin resistance makes diagnosis quite difficult as it does not highlight the Type 2 diabetes symptoms visibly outside.

Prediabetes – The blood sugar level inside the body will hike up if the level/quantity of production of the insulin hormone is limited to the actual need. NIDDK states that prediabetes is a precursor to Type 2 diabetes itself.

Yet, prediabetes is not the worse part, because if the physician can diagnose the problem, then with some proper lifestyle alterations and diet changes, the issue can be effectively resolved.

These are some of the Type 2 Diabetes Risk Factors

When it comes to the Type 2 diabetes risk factors, the following key points denote the ones seen most frequently with people. And note that the problem itself is a multifactorial disease, and you cannot just cut down eating excess sugar or suddenly increasing your physical activity;

Obesity:

As per the National Heart, Lung, and Blood Institute (NHLBI), you must have a proper check of your BMI or Body Mass Index; as it puts you into being overweight or obese, which ultimately is a risk factor to acquire Type 2 diabetes.

Poor Eating Habits:

It is proven that consuming more amounts of processed, high-calorie foods, will drastically improve your risk factor to get Type 2 diabetes. This is as per the American Diabetes Association (ADA). so, reduce your intake of coffee, cake, sodas, white bread, etc. and go with fresh fruits, green veggies, whole grains, water, and tea.

Too Much TV Time:

Regarding the Harvard T.H. Chan School of Public Health, it is said that prolonged duration spent sitting in front of the television will increase the chances of getting Type 2 diabetes along with many other physical ailments as well.

Not Getting Enough Exercise:

To protect one’s body from insulin resistance and even for Type 2 diabetes prevention, consider the notion of doing regular exercises. With good cardiovascular health and a fit muscle mass, your body will interact with all the hormones healthily.

Sleep Habits:

The National Sleep Foundation states that the demand for the pancreas will increase if there is a loss of balance for insulin by the body, which is primarily affected by a few sleep disturbances.

Polycystic Ovarian Syndrome (PCOS):

PCOS, a hormone imbalance disorder, most common with today’s females, unfortunately, holds a higher risk for Type 2 diabetes than the rest, owing to the obesity and insulin resistance seen as common denominators with this health condition.

Being Over Age 45:

As per the American Diabetes Association, being old itself is a risk factor for Type 2 diabetes. So, the older you grow, the more prone you are to acquire the disease. But in recent times, even teenagers and a few children are getting affected because of prediabetic conditions and Type 2 diabetes.

How is Type 2 Diabetes Diagnosed?

It has been said that if you are older than 45 years or even if you are overweight, then it is advisable to take up a diabetes checkup every 3 years. Because only early detection and immediate treatment can help fight back this disease.

Glycated Hemoglobin (A1C) Test – A1C is a test administered as a 2 to 3-month measurement of a person’s average blood sugar level. And these are the general reading values; 5.7 or below means normal, between 5.7 and 6.4 per cent means prediabetes and 6.5 per cent or higher in any of these two different tests denote that the person has diabetes.

Fasting Glucose Test – More of a conventional test, it involves the person tested giving a sample of blood in a laboratory setup, after an 8 hours duration of fasting. The normal blood sugar level is represented if the ‘fasting blood sugar level’ is less than 100 milligrams per deciliter (mg/dL). But if the range falls between 100 to 125 mg/d, then it denotes prediabetes. And finally, diabetes is diagnosed if the test measures more than 126 mg/dL on any two separate occasions. These ranges are as per the diabetes guidelines of ADA.

The Span of Type 2 Diabetes

Before highlighting the point of duration, it is important to state here that only the symptoms of Type 2 diabetes can be managed and one cannot alter the underlying predisposition for insulin resistance.

And so, here are some methods by which anyone can reduce or manage their existing blood sugar levels:

Diet changes.
Lifestyle modifications.
Injectable medications.
Complementary therapies
Inhibitors.
Oral prescriptions.
Alternative therapies.
Insulin treatments.

Additionally, the individual should also get ready to lose around 5 to 7 per cent of his or her total body weight. With the data of CDC, the participants involved in the national Diabetes Prevention Program (DPP) exercised for at least 150 minutes weekly and also reduced their weight greatly. As a result, they cut the risk of developing Type 2 diabetes by 58 per cent!

What’s the Type 2 Diabetes Diet Plan?

With the Type 2 diabetes diabetic diet in consideration, one must completely restrict from consuming packaged and processed snacks. This includes products such as cakes, bacon, cookies, chips, excess meat, cake, granola bars, coffee, and more.

Going with whole foods and edibles such as legumes, fresh fruits, green vegetables, whole grains, beans, etc. will come in handy for fighting against Type 2 diabetes. And when eating foods with high fibre content, is going to vastly reduce the level of diabetes in the body.

Conclusion

If someone seriously affected would like to reverse Type 2 diabetes, then bariatric surgery can help with the same. However, this can be the last option when all other aspects of physical exercise, diet, etc. have failed to achieve the expected results. Effective and early Type 2 diabetes treatment can help manage and cure this disease.

For the ones getting older, the healthiest way to prevent or manage Type 2 diabetes is to:

Avoid or quit smoking.
Eat a diabetes-friendly diet.
Do physical exercises regularly.

And also make sure to get a monthly or yearly diabetes checkup from your nearby hospital or medical centre!

Diabetes Guides:

5 Comments

15 Best Fruits For Diabetes

Fruit can be a part of a diabetes-friendly diet. They are loaded with essential vitamins, minerals, fiber, and antioxidants. They taste good and are refreshing, filling, and also add color to your plate.

The key to selecting the right fruit is to choose the right kinds and appropriate portions. As they can contain high amounts of carbohydrates that can affect your blood sugar levels, you need to eat moderate amounts of fruit.

5 Tips to Enjoy Fruits If You Are a Diabetic

Eating fruits is healthy but eating in moderation is better.

Here are my top 5 tips which will help you to enjoy fruits if you are a Diabetic and want to enjoy fruits.

1. Always eat fruits that are fresh, local and in season. Raw fruits are best as it contains fibers and retains most of the essential nutrients.

Never consume fruit juice as it’s devoid of all the fiber and contains added sugars which would spike blood sugar levels.

2. Fruits should not be eaten with your main meals, its best to have fruits in between meals and as a snack. This is because fruits act as fillers in the diet, as they are rich in fibers.

3. Eat fruits with some nuts to balance the glycemic load. A low glycemic load will indicate low level of sugar in blood.

4. Sprinkle fruits with grounded cinnamon powder which is very helpful in balancing blood sugar levels. As cinnamon has good blood sugar lowering properties.

5. Always eat fruit in moderation. Fruit is nature’s candy. They provide natural sugars which can be easily digested.

“I personally recommend eating 100 gm fruit per day – 4 to 5 days in a week”

What Are The Diabetic Friendly Fruits You Can Have?

Here I am listing the 15 best fruits that can be taken by diabetics as a part of their regular diet.

1. Strawberries

There are 15 g of carbohydrate in 1 1/4 cups of Strawberries. One cup of strawberries contains almost as much vitamin C as one cup of orange juice. It also contains folic acid. In addition, strawberries are rich in potassium and are packed with antioxidants, such as anthocyanins, and quercetin. Making it an all-round low-calorie choice for diabetics.

Picture Source: RHS

2. Apple

Apples contain vitamin C, fiber and several antioxidants. A medium sized apple contains 95 calories, 25 grams of carbohydrates and 14% of the daily value for vitamin C. You can find most of the nutrients in apple’s skin. Also, apples contain large amounts of water and fiber, which is the reason you feel full after taking an apple. The fibers present in apple keeps the sugar levels in check.

3. Water Melon

Watermelon contains high amounts of fiber and moderate amounts of lycopene. This is the pigment that gives the fruit its color. It’s also a powerful antioxidant. It is suggested that lycopene is involved in reducing cardiovascular diseases. It has been observed that diabetics suffer from cardiovascular diseases at some point of time, so a moderate amount of this fruit can provide good benefits.

Picture Source: Bonnie Plants

4. Papaya

Papaya is a great choice for diabetics as it is loaded with natural antioxidants. Diabetics are susceptible to many complications, including heart and nerve damage resulting from irregular blood sugar levels. A diet incorporating papaya can obstruct future cell damage and also help for a better and longer lifespan.

Picture Source: Alkaline Valley

5. Orange

Orange is a rich source of flavonoids and phenolic acid, which have shown tremendous protective abilities, especially in case of diabetics. Citrus fruits are excellent when it comes to breaking down glucose, as they not only delay glucose update but also inhibit the movement or transport of glucose through the intestines and liver.

Picture Source: Very Fit

6. Mosambi

Mosambi juice with amla and honey on empty stomach is very beneficial for diabetic patients.

Picture Source: Wikimedia Commons

7. Guava

Guavas are rich in fiber that helps ease constipation, a common concern among diabetic patients community, in addition to that it can also lower the chances of developing type-2 diabetes as fibers keep the sugar levels in control.

Picture Source: Dreamstime.com

8. Pomegranate

Pomegranate is a super fruit as it contains the richest combinations of antioxidants of all fruits in the fruit kingdom that can protect you from free-radicals and chronic diseases. So it can be incorporated in the daily diet for multiple health benefits.

Picture Source: Natoora

9. Grapes

Grapes contain Resveratrol, which is also found in some berries, it has the property of modulating the blood glucose response by affecting how the body secretes and uses insulin available in the bloodstream. Hence grapes can be a good choice keeping its nutritional benefits in mind.

Picture Source: Grapes from California

10. Blueberries

There are 15 grams of carbohydrate in 3/4 cup. Blueberries are the berry with the most antioxidants and contain flavonoids and resveratrol which is a polyphenolic compound naturally found in peanut, grapes, red wine, and some berries.

Picture Source: Permaculture Research Institute

11. Mangoes

Mangoes are regarded as the king of fruits, a ripe mango can contain up to 31 grams of sugar, but its glycemic load is only 10. The fiber in mango helps in limiting the rapid absorption of the sugars. Thus keeping balanced sugar level. It is advised to eat mango in moderation.

Picture Source: Wellthy Therapeutics

12. Pears

Pears are an excellent source of fiber and also vitamin K, which makes them a great addition to any diabetes diet plan.

Picture Source: Homelife

13. Jamun

Jamun improves blood sugar control. It is 82% water and 14.5% carbohydrates. The best thing about Jamun is that it has a hypoglycemic effect that helps in reducing blood and urine sugar levels. In addition to the pulp, the seed of Jamun are also very beneficial in controlling diabetes.

Picture Source: YouTube

14. Jackfruit

Picture Source: Epicurious

Jackfruit contains many essential nutrients such as Vitamin A, C, niacin, manganese, magnesium, and calcium etc, a great option for diabetics. It also improves insulin resistance in diabetic people. Raw jackfruit has a lower glycemic index.

Learn more about the health benefits of Jackfruit. Check out my blog on the same topic –Surprising Health Benefits of Jackfruit That You Must Know!

15. Cherries

Tart Cherries are great for diabetic people as their GI (Glycemic Index) value is 20 and in some cases, less than 20.

Picture Source: Epicurious

A diabetic should never stop eating fruits; in fact they should make it a part of their daily diet. Only the quantity of serving should be in moderation as fruits play a key role in detoxification.

If you find this blog informative and worth sharing please take a moment of your time to educate your friends,family members. It will help spread the awareness and ensure better health for everyone.

Leave your comments below so that I can help the community by presenting more such information on health and wellness.

Stay healthy, Stay fit. Wellness is a way of life.

Contact for Wellness Consultation

Click here for appointment !

6 Comments

Manage and Reverse Your Diabetes With Intermittent Fasting

I would like to Start by Stressing this Point that

Intermittent fasting is not starvation.
It’s only a pattern of eating.
Time of eating is as important as the type of eating.

As explained in my previous posts under “Diabetes and Wellness”, 90% type 2 Diabetes is caused due to the Insulin Resistance ( a condition where the body no longer responds to the Insulin produced) primarily due to certain lifestyle habits and in very few cases due to genetics.

During the Fasting period your body will initially use stored sources of glucose and also excess glycogen stored in the liver and as you continue the fasting, it will break down body fat to use as the next source of energy. Glucose and fat are main sources of energy for the body. If glucose is not available, then the body will adjust and generate energy by burning fat, without any detrimental health effects, as it is body’s natural mechanism.

Thus Intermittent fasting is incredibly powerful in normalizing glucose, improving glucose variability and is a great insulin sensitizer.

Breaking Insulin Resistance :

Reduced fasting blood glucose, Reduced post-prandial [ after a meal ] blood glucose, Reduced glucose variability, Increased insulin sensitivity are the specific effects of Intermittent Fasting. Fasting is the most efficient and consistent strategy to decrease insulin levels and break Insulin resistance. This is now widely accepted as true through various research and findings from experiments.

All foods raise insulin, so the most effective method of reducing insulin is to avoid all foods. Blood glucose levels remain normal, as the body begins to switch over to burning fat for energy. This is What We Achieve Through Intermittent Fasting.

Intermittent Fasting in addition to lowering insulin levels has also been shown to improve insulin sensitivity significantly. This is that vital link in the weight loss trade-off point. Most Diets only reduce highly insulin-secreting foods but do not address the insulin resistance issue. Weight is initially lost, but insulin resistance keeps insulin levels and Body Set Weight high. Intermittent Fasting and Low Carbohydrate breaks the insulin resistance.

I am implementing intermittent fasting and low carbohydrate diet for selected diabetic patients in my practice, and as a result, patients start to lose weight as well and several have already gone off all diabetic medications.

In My Subsequent Postings under this campaign, I will address types of Intermittent Fasting and Diet Principles to Follow while practicing Intermittent Fasting and How to Practice Intermittent Fasting, Why It should be done under Supervision or Directive of a Doctor.

Leave your comments below so that I can help the community by presenting more such information on health and wellness.

Stay healthy, Stay fit. Wellness is a way of life

Contact for Wellness Consultation

Click here for appointment !

2 Comments

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Natural Ways to Cure Insomnia

Bananas:

Almonds:

Cherries:

Flax Seeds:

Dark Chocolate:

Chamomile Tea:

Ashwagandha and Bramhi:

What are the Common Complications of Diabetes?

What Cause Diabetic Complications?

Which Complication is First Observed?

How Long Will It Take for Severe Complications to Appear?

1. Walking

2. Dancing

3. Strength training

4. Swimming

5. Yoga

6. Tai-Chi

7. Stationary Cycling

Diabetes Guides:

1. Ashwagandha

2. Cinnamon

3. Gymnema extract

4. Berberine(Daruhaldi)

5. Pomegranate Extract

6. Noni fruit

7. Jamun fruit and seeds

8. Horse Gram

9. Aloe Vera

10. Bitter gourd

11. Fenugreek

12. Ginger

13. Garlic

14. Saffron

15. Cloves

16. Amla

17. Turmeric

18. Green tea extract

19. Fish oil

20. Apple cider vinegar

21. Few Essential oils

Introduction

Recommended postures/Asanas for Diabetes :

Yoga for Gestational Diabetes

Things to be noted :

Diabetes Guides:

Here are 6 vitamins for diabetics :

VITAMIN B6

VITAMIN B12

BIOTIN

VITAMIN D

VITAMIN C

VITAMIN E

Things to be considered :

Diabetes Guides:

The UNUSUAL or LESS COMMON signs and symptoms of Diabetes are:

UNIQUE SIGNS AND SYMPTOMS OF DIABETES IN MEN;

SIGNS AND SYMPTOMS UNIQUE TO WOMEN ARE:

The Main Causes of Type 2 Diabetes

These are some of the Type 2 Diabetes Risk Factors

How is Type 2 Diabetes Diagnosed?

The Span of Type 2 Diabetes

What’s the Type 2 Diabetes Diet Plan?

Conclusion

Diabetes Guides:

5 Tips to Enjoy Fruits If You Are a Diabetic

What Are The Diabetic Friendly Fruits You Can Have?

1. Strawberries

2. Apple

3. Water Melon

4. Papaya

5. Orange

6. Mosambi

7. Guava

8. Pomegranate

9. Grapes

11. Mangoes

12. Pears

13. Jamun

14. Jackfruit