India’s No. 1 killer by 2015
From the Times of India on World Heart Day (September 30th)
1 in 4 Indians will die of a heart attack
60m affected
200m at risk in next decade
Risk for women up 200%
10% patients under 30 years
No previous symptoms in 50% deaths
We all want to have a healthy life, free of disease, worry and medical bills. The stats tell a different story though: the cardiac epidemic, say doctors, is just a heartbeat away. But half the battle against heart disease is won with the right lifestyle and a balanced outlook. When it’s dil da mamla, it’s never too late to get started. Here are 10 steps to give your heart a chance.
Eat right
Eat in moderation and a variety of foods. Dr K K Aggarwal, president, Heartcare Foundation of India, advises, ‘‘Have food of all seven colours and six tastes (sweet, sour, salty, bitter, pungent and astringent).’’ Have less of fast-food and takeouts. By cooking for yourself at home or packing a lunch tiffin for work, you exercise greater control over ingredients, cooking methods and smaller portion sizes. Look out for transfats in fried food and snacks that raise coronary heart disease risk. Go for nuts and fruits that are high in antioxidant compounds which help fight cancer, heart disease and Alzheimer’s disease. Eat the right food at fixed times and make the last meal of the day small and early, say, 8 pm. Also, have less of meat, poultry and milk products, oil and butter, more of cereals, fruits and vegetables; keep a check on salt intake.
No smoking, less alcohol
Studies have shown that both active and passive smokers are at risk of developing heart disease and lung cancer. So smokers, please stub it out completely. Moderate alcohol intake is said to be good for the heart according to certain studies, but too much raises risk of high BP and stroke. ‘‘Moderate quantity means 1-2 drinks a day,’’ says Dr Praveen Chandra, director, Cardiac Cath Lab & Acute MI Services, Max Heart & Vascular Institute, Delhi.
Watch your waistline
Try and maintain body weight proportionate to your height. One measure of body fat is Body Mass Index (BMI), determined by dividing body weight with square of height. A BMI of 25+ is considered overweight and 30+ is obese. But a study reported in The Lancet journal last year said your waist-to-hip ratio, determined by dividing your waist measurement by your hip measurement, is more effective at predicting cardiovascular risk than using BMI. For women, the ratio should not be more than 0.8, and for men 0.95. Use the measuring tape more than the weighing scale.
Also, check whether you are an ‘‘apple’’ or a ‘‘pear’’. Apple-shaped people tend to store excess body fat in their abdomen. Excess abdominal fat is thought to increase resistance to insulin, thereby increasing the risk of diabetes which, in turn, raises cholesterol and heart disease risk.
Control blood sugar
Diabetes is one of the biggest lifestyle diseases in India now and a leading cause of heart disease. Keep a check on your blood sugar levels over the last three months, more so if you have a family history of diabetes. Chandra says, ‘‘Diabetics should follow strict diet control and go in for regular check-ups because some patients can develop hidden heart disease.’’
See your doc
With younger people getting heart trouble, check-ups should start early. Says Dr Chandra, ‘‘Diabetics and those over the age of 40 should have annual checkups, as also those over 20 who have a family history of heart disease, diabetes and blood pressure.’’ By 35, the check-ups should be once in two years for those without any health issues. Blood pressure should be kept in check. Ideally, a healthy BP is 140/80; for diabetics it’s 130/80.
Have fun
Many a laugh keeps heart disease away, according to scientists. Laughing may reduce BP if practised often enough, by helping you get rid of all that anger and frustration which makes you stressed. A hostile attitude has been linked to a higher incidence of cardiac events, and cynical distrust has been associated with accelerated progression of carotid artery disease. Socialise more: lonely people are at a greater risk of heart problems.
Stressed? Time for timeout
Try this out: Close the door of your room, then sit in a comfortable position and breathe in and out slowly. Relaxation methods, yoga, and stress-management techniques are essential for preventing cardiovascular disease. Meditation decreases electrical changes associated with poor circulation to the heart and has also been shown to lower cholesterol. Don’t miss your annual holidays.
Be aware
Dr S Padmavati, chief consultant in cardiology, National Heart Institute, Delhi, says, “In the West, there is awareness about heart disease, its symptoms and treatment. But it is not so in India and that makes recovery difficult in many cases.” It’s important to know the warning signs of a heart attack so that you can seek medical help in case of an emergency. Watch out for these signs — an uncomfortable pressure, fullness, aching, squeezing, burning pain or tightness in the centre of your chest that lasts for two minutes or longer, chest pain that increases in intensity, sweating, dizziness or fainting, nausea, vomiting or a feeling of severe indigestion, shortness of breath, unexplained weakness or fatigue, rapid or irregular pulse.
Get moving
All of us cannot be marathon runners. But ‘‘30-40 minutes of brisk walking four to five times a week is required,’’ says Chandra. That can reduce the risk of heart disease by 20%. So walk, play with the kids or dance to your favourite CD. You can also do jogging, biking, gymming, swimming, etc. If you don’t have time for these, then try climbing stairs instead of taking the lift, or get down at the previous bus stop and walk to work/home. As a bonus, it can do wonders for your looks!
Get more sleep
Too little sleep may increase your risk of developing high BP. Sleep allows the heart to slow down and blood pressure to drop for a significant part of the day. Try to get 6-8 hours of undisturbed sleep. Bottomline: You can’t defy death but you can certainly have a healthier, even longer, life. Just listen to your heart.
Sunday, September 30, 2007
Tuesday, September 18, 2007
How much water should you drink?
Water is an important structural component of skin cartilage, tissues and organs. For human beings, every part of the body is dependent on water. Our body comprises about 75% water: the brain has 85%, blood is 90%, muscles are 75%, kidney is 82% and bones are 22% water. The functions of our glands and organs will eventually deteriorate if they are not nourished with good, clean water.
The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination. Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas for an infant, it can be dehydrating. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium.One can usually see symptoms of aging, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up aging as well as increase risks of diseases.
If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.So, how much water is enough for you? The minimum amount of water you need depends on your body weight. A more accurate calculation, is to drink an ounce of water for every two pounds of body weight
Click here to know how much can you drink
The average adult loses about 2.5 litres water daily through perspiration, breathing and elimination. Symptoms of the body's deterioration begins to appear when the body loses 5% of its total water volume. In a healthy adult, this is seen as fatigue and general discomfort, whereas for an infant, it can be dehydrating. In an elderly person, a 5% water loss causes the body chemistry to become abnormal, especially if the percentage of electrolytes is overbalanced with sodium.One can usually see symptoms of aging, such as wrinkles, lethargy and even disorientation. Continuous water loss over time will speed up aging as well as increase risks of diseases.
If your body is not sufficiently hydrated, the cells will draw water from your bloodstream, which will make your heart work harder. At the same time, the kidneys cannot purify blood effectively. When this happens, some of the kidney's workload is passed on to the liver and other organs, which may cause them to be severely stressed. Additionally, you may develop a number of minor health conditions such as constipation, dry and itchy skin, acne, nosebleeds, urinary tract infection, coughs, sneezing, sinus pressure, and headaches.So, how much water is enough for you? The minimum amount of water you need depends on your body weight. A more accurate calculation, is to drink an ounce of water for every two pounds of body weight
Click here to know how much can you drink
On Your Feet
The Organs of your body have their sensory touches at the bottom of your foot, if you massage these points you will find relief from aches and pains as you can see the heart is on the left foot. Typically they are shown as points and arrows to show which organ it connects to.It is indeed correct since the nerves connected to these organs terminate here.This is covered in great details in Acupressure studies or textbooks.God created our body so well that he thought of even this. He made us walk so that we will always be pressing these pressure points and thus keeping these organs activated at all times
Healthy Juices
Healthy Juices
Carrot + Ginger + Apple - Boost and cleanse our system.
Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and improve stomach upset and headache.
Tomato + Carrot + Apple - Improve skin complexion and bad breath.
Bitter gourd + Apple + Milk - Avoid bad breath and reduce internal body heat.
Orange + Ginger + Cucumber - Improve Skin texture and moisture and reduce body heat.
Pineapple + Apple + Watermelon - To dispel excess salts, nourishes the bladder and kidney.
Apple + Cucumber + Kiwi - To improve skin complexion.
Pear & Banana - regulates sugar content.
Carrot + Apple + Pear + Mango - Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization .
Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2 that increase cell activity and strengthen body immunity.
Papaya + Pineapple + Milk - Rich in vitamin C, E, Iron. Improve skin complexion and metabolism.
Banana + Pineapple + Milk - Rich in vitamin with nutritious and prevent constipation
Carrot + Ginger + Apple - Boost and cleanse our system.
Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and improve stomach upset and headache.
Tomato + Carrot + Apple - Improve skin complexion and bad breath.
Bitter gourd + Apple + Milk - Avoid bad breath and reduce internal body heat.
Orange + Ginger + Cucumber - Improve Skin texture and moisture and reduce body heat.
Pineapple + Apple + Watermelon - To dispel excess salts, nourishes the bladder and kidney.
Apple + Cucumber + Kiwi - To improve skin complexion.
Pear & Banana - regulates sugar content.
Carrot + Apple + Pear + Mango - Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization .
Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2 that increase cell activity and strengthen body immunity.
Papaya + Pineapple + Milk - Rich in vitamin C, E, Iron. Improve skin complexion and metabolism.
Banana + Pineapple + Milk - Rich in vitamin with nutritious and prevent constipation
Monday, September 10, 2007
8 SOMETHING GREAT?
From today's Bangalore Times
Not only do these foods look great, but they taste good too. Here are eight super foods
Why...
SPINACH
Sexual enhancement, muscle growth, heart healthy, bone builder, enhances eyesight
It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
YOGURT
Cancer fighter, bone builder, boosts immunity
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though. Aim for 1 cup of the calcium and proteinrich goop a day.
TOMATOES
Cancer fighter, heart healthy, boosts immunity
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
CARROTS
Cancer fighter, boosts immunity, enhances eyesight
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.
BLUEBERRIES
Brain stimulant, cancer fighter, heart healthy, boosts immunity
Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and agerelated memory changes (hence the nickname ‘brain berry’). Studies show that blueberries, which are rich in fibre and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.
BLACK BEANS
Muscle growth, brain stimulant, heart healthy
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grammes of protein and 7.5 grammes of fibre, and is low in calories and free of saturated fat.
WALNUTS
Muscle growth, brain stimulant, Cancer fighter, heart healthy, boosts immunity
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.
OATS
Muscle growth, brain stimulant, heart healthy
The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.
Not only do these foods look great, but they taste good too. Here are eight super foods
Why...
SPINACH
Sexual enhancement, muscle growth, heart healthy, bone builder, enhances eyesight
It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
YOGURT
Cancer fighter, bone builder, boosts immunity
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though. Aim for 1 cup of the calcium and proteinrich goop a day.
TOMATOES
Cancer fighter, heart healthy, boosts immunity
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.
CARROTS
Cancer fighter, boosts immunity, enhances eyesight
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.
BLUEBERRIES
Brain stimulant, cancer fighter, heart healthy, boosts immunity
Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and agerelated memory changes (hence the nickname ‘brain berry’). Studies show that blueberries, which are rich in fibre and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.
BLACK BEANS
Muscle growth, brain stimulant, heart healthy
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grammes of protein and 7.5 grammes of fibre, and is low in calories and free of saturated fat.
WALNUTS
Muscle growth, brain stimulant, Cancer fighter, heart healthy, boosts immunity
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.
OATS
Muscle growth, brain stimulant, heart healthy
The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.
How much can you drink?
If you ask your mom, she would say - not a drop. Knowing that one might have to drink socially, here is some information that one could leverage.
Beer has about five percent alcohol,wine has fifteen percent and vodka has about forty percent alcohol.
# Alcohol is mainly just a source of 'empty calories', meaning it has no nutritive value other than providing energy. Although most alcoholic drinks contain sugars and traces of vitamins and minerals,it's not usually in amounts that make any significant contribution to the diet
# People who are overweight actually gain weight more easily when they drink alcohol.
# Calories from alcohol tend to be stored in the gut. If you want six-pack abs, you’ll need to cut down on the booze
Source: iVilage
Recovering from a hangover
1.To hydrate your body, drink water like the fish you were the night before.
2.Eat mild foods, since your stomach right now is quite sensitive. Bananas, rice, applesauce and toast or soda crackers (BRAT) are all good options.
3.Check the label before you take a pain reliever to reduce any hangover-induced aches. Some pain relievers, including acetaminophen, aspirin and naproxen sodium, should not be used when alcohol is still in your system.
4.Rest to allow your body to recover from your revelry.
5.If alcohol has affected your relationship with others, your performance at work or your health, you are exhibiting signs of alcoholism
Source: eHow
Beer has about five percent alcohol,wine has fifteen percent and vodka has about forty percent alcohol.
# Alcohol is mainly just a source of 'empty calories', meaning it has no nutritive value other than providing energy. Although most alcoholic drinks contain sugars and traces of vitamins and minerals,it's not usually in amounts that make any significant contribution to the diet
# People who are overweight actually gain weight more easily when they drink alcohol.
# Calories from alcohol tend to be stored in the gut. If you want six-pack abs, you’ll need to cut down on the booze
Source: iVilage
Recovering from a hangover
1.To hydrate your body, drink water like the fish you were the night before.
2.Eat mild foods, since your stomach right now is quite sensitive. Bananas, rice, applesauce and toast or soda crackers (BRAT) are all good options.
3.Check the label before you take a pain reliever to reduce any hangover-induced aches. Some pain relievers, including acetaminophen, aspirin and naproxen sodium, should not be used when alcohol is still in your system.
4.Rest to allow your body to recover from your revelry.
5.If alcohol has affected your relationship with others, your performance at work or your health, you are exhibiting signs of alcoholism
Source: eHow
Sunday, September 9, 2007
Fibre in your diet
Eat more fibres
Advantages:
It helps one lose weight
Fibre keeps the digestive system in good working order and can help prevent or alleviate conditions such as constipation, piles etc.
Fibre reduces the risk of developing bowel cancer
"Dietary fibre acts a bit like a sponge in the gut and absorbs water to increase the bulk and softness of the stools, helping to ensure they’re eliminated easily from the body. Therefore, as you increase your intake of fibre, it’s also important to increase your fluid intake. If you don’t drink enough, then constipation may result.
Some top fibre items:
-Raspberries
-Blackberries
-Strawberries
-Broccoli
-Green beans
-Apples with skin
-Spinach
-Almonds
-Peanuts
-Walnuts
-Cherries
Advantages:
It helps one lose weight
Fibre keeps the digestive system in good working order and can help prevent or alleviate conditions such as constipation, piles etc.
Fibre reduces the risk of developing bowel cancer
"Dietary fibre acts a bit like a sponge in the gut and absorbs water to increase the bulk and softness of the stools, helping to ensure they’re eliminated easily from the body. Therefore, as you increase your intake of fibre, it’s also important to increase your fluid intake. If you don’t drink enough, then constipation may result.
Some top fibre items:
-Raspberries
-Blackberries
-Strawberries
-Broccoli
-Green beans
-Apples with skin
-Spinach
-Almonds
-Peanuts
-Walnuts
-Cherries
Master Diabetes. Understand it to master it.
What is Diabetes?
Diabetes (diabetes mellitus) is a disorder of the human body that is characterized by high blood sugar levels, a condition known as hyperglycemia. It is caused either by an inadequate secretion of the glucose-regulating hormone, insulin, or an inadequate
response by the body’s cells to insulin.
What are the Different Types?
Diabetes is classified into two categories; these are type 1 and type 2.
Diabetes Mellitus Type 1 – Also called juvenile onset diabetes or insulin-dependent
diabetes mellitus (IDDM), Type 1 diabetes is characterized by a decreased or outright
absence of production of insulin. This is due to a disorder in the autoimmune response of the person, causing his own antibodies to attack the insulin producing cells in the pancreas.
Diabetes Mellitus Type 2 – Also known as adult onset diabetes, obesity-related diabetes,or non-insulin dependent diabetes mellitus (NIDDM), Type 2 diabetes results from the inability of the body’s cells to respond to insulin. As the disease progresses, the production of insulin in the body decreases.
Gestational Diabetes – This is often called Type 3 diabetes although the designation is rarely used in medical practice. Gestation diabetes occurs among women during
pregnancy and is similar to Type 2 diabetes in that it is a result of the cell’s resistance to insulin.
What are the Risk Factors?
Below are a few of the most common risk factors associated with diabetes:
Obesity – One of the strongest risk factors identified for diabetes is being overweight.Most cases of Type 2 diabetes have a Body Mass Index (BMI) that is greater than the normal 25, which led scientists to conclude that weight plays a significant role in preventing the onset of the symptoms.
Waist Size – Another factor that is somewhat related to obesity is waist size. In fact,research shows that waistline may be a better predicator of diabetes risk. People who have the so-called “apple-shaped” figure (much of their weight is in the waist and upper abdomen) are more likely to develop diabetes than persons with larger hips, buttocks, and thighs (or the “pear-shaped” figure).
Sedentary Lifestyle – Exercise correlates with weight and waist circumference. As such,lack of adequate exercise is also a risk factor for diabetes.
Age – Although some types of diabetes occur even in children, the risk for diabetes
increases as the person’s age also increases. The average age of persons diagnosed with diabetes is 40 years.
Background – This includes family history and ethnic background. Scientists have yet to discover a direct hereditary pattern for diabetes, but several studies show that you have a greater risk of developing the disease if you have a family member diagnosed with diabetes.
What are the most common methods use for treating diabetes?
* Weight loss
* Healthy diet
* Regular exercise
Why should you control your blood sugar?
Controlling blood sugar can delay or prevent diabetes complications. In a recent study, for each percentage point reduction in A1c (for example 8% to 7%), there was a 35% decrease in risk for microvascular complications.
What about food habits?
Choose foods high in fibre such as whole grain breads, fruit, and cereal. They contain important vitamins and minerals. You need 25 to 35 grams of fiber per day. Studies have shown that people with type 2 diabetes who eat a high fiber diet can improve their blood sugar and cholesterol levels.
· The Diabetes Food Pyramid, released by the United States Department of
Agriculture (USDA) is composed of six food groups (arranged according to how
much you should eat from the least to the most and based on carbohydrate and
protein content):
Fats, sweets, and alcohol * Milk * Meat, meat substitutes, and other proteins * Fruits
* Vegetables * Grains, beans, and starchy vegetables
· Whole grain flours and cereals- user coarsely ground wheat flour ( or atta milled
at one or at the local chakki) instead of factory milled flour
· Switch to stone ground wheat brown bread; give up white rice for brown
· Dals especially the ones eaten with husk(chilka) like chana,moong and black
masoor are excellent sources of fibre
· Go easy on starchy vegetables - including potatoes, sweet potato, arbi, raw banana
and legues such as peas which are higher in calorie than other vegetables
· Avoid high sugar fruits like mangoes, bananas, chikoo, and leechis as well as fruit
juices and canned fruits
· Fish is a great substitute for high fat meats.
· A great source of good fats, olive oil is heart friendly
· Include a curd made for non fat milk in all meals
· Just sprinkling cinnamon on food items can lower blood sugar
The best diet is a high fibre diet with a sprinkle of cinnamon and a bowl of curd
SAY NO TO
· Sugar, honey, candy, sweets, mithai, soft drinks and desserts. Biscuits and cakes
as well as pasta, sandwiches, burgers and pizza , which are made from simple
carbohydrates like white flour.
· Greasy fried items like pakoras, samosa, fried fish etc, meat, minced meat
(keema), egg yolks an offal
· Unsaturated fats like butter ,desi ghee, vanaspati, margarine, processed cheese and
mayonnaise. Avoid all ready to eat items like soup ,curries and noodles
Sleep Right
Adjust your sleep timings accordingly so that you get a consistent eight hours of peaceful slumber. Numerous studies have revealed that sleep deprivation has a dramatic effect on blood sugar and insulin levels.
Avoid Sugar
If you need to avoid sugar, learn that Sugar has many names. Honey, Lactose, Glucose,
Sucrose, Maltose, Dextrose, Fructose, molasses, corn syrup, maple syrup, sweetener,
juice concentrate and other natural sweeteners
Alcohol and Diabetes
Use discretion when drinking alcohol on a diabetes diet. Alcohol is processed in the body very similarly to the way fat is processed, and alcohol provides almost as many calories as fat. If you choose to drink alcohol, only drink it occasionally and when your blood sugar level is well-controlled. It’s a good idea to check with your doctor to be sure drinking alcohol is acceptable.
Be Aware of
· Very sweet fruits like bananas, sapota(cheeko) and grapes are particularly high in
sugar.
· Cooking with sugar makes food high in sugar
· All the calories in cola come from the sugar added to it.
· Sweet breakfast cereals are coated with lots of sugar
A word on artificial sweeteners:
· Being 200 times sweeter than sugar increase our carving for sugar and
carbohydrates and may actually promote obesity
Some things to keep in mind:
· A US National Institute of Health study found that exercising for 30 minutes daily
reduced the risk of diabetics by 58 per cent.
· India has the largest number of diabetics in the world - 40 million.
· Diabetes is the leading cause of diabetes in the world.
Diabetes makes a super servant, but a malevolent master.The aim must be to make diabetes "serve" you. Use it to
leave a normal and healthy life.
Diabetes (diabetes mellitus) is a disorder of the human body that is characterized by high blood sugar levels, a condition known as hyperglycemia. It is caused either by an inadequate secretion of the glucose-regulating hormone, insulin, or an inadequate
response by the body’s cells to insulin.
What are the Different Types?
Diabetes is classified into two categories; these are type 1 and type 2.
Diabetes Mellitus Type 1 – Also called juvenile onset diabetes or insulin-dependent
diabetes mellitus (IDDM), Type 1 diabetes is characterized by a decreased or outright
absence of production of insulin. This is due to a disorder in the autoimmune response of the person, causing his own antibodies to attack the insulin producing cells in the pancreas.
Diabetes Mellitus Type 2 – Also known as adult onset diabetes, obesity-related diabetes,or non-insulin dependent diabetes mellitus (NIDDM), Type 2 diabetes results from the inability of the body’s cells to respond to insulin. As the disease progresses, the production of insulin in the body decreases.
Gestational Diabetes – This is often called Type 3 diabetes although the designation is rarely used in medical practice. Gestation diabetes occurs among women during
pregnancy and is similar to Type 2 diabetes in that it is a result of the cell’s resistance to insulin.
What are the Risk Factors?
Below are a few of the most common risk factors associated with diabetes:
Obesity – One of the strongest risk factors identified for diabetes is being overweight.Most cases of Type 2 diabetes have a Body Mass Index (BMI) that is greater than the normal 25, which led scientists to conclude that weight plays a significant role in preventing the onset of the symptoms.
Waist Size – Another factor that is somewhat related to obesity is waist size. In fact,research shows that waistline may be a better predicator of diabetes risk. People who have the so-called “apple-shaped” figure (much of their weight is in the waist and upper abdomen) are more likely to develop diabetes than persons with larger hips, buttocks, and thighs (or the “pear-shaped” figure).
Sedentary Lifestyle – Exercise correlates with weight and waist circumference. As such,lack of adequate exercise is also a risk factor for diabetes.
Age – Although some types of diabetes occur even in children, the risk for diabetes
increases as the person’s age also increases. The average age of persons diagnosed with diabetes is 40 years.
Background – This includes family history and ethnic background. Scientists have yet to discover a direct hereditary pattern for diabetes, but several studies show that you have a greater risk of developing the disease if you have a family member diagnosed with diabetes.
What are the most common methods use for treating diabetes?
* Weight loss
* Healthy diet
* Regular exercise
Why should you control your blood sugar?
Controlling blood sugar can delay or prevent diabetes complications. In a recent study, for each percentage point reduction in A1c (for example 8% to 7%), there was a 35% decrease in risk for microvascular complications.
What about food habits?
Choose foods high in fibre such as whole grain breads, fruit, and cereal. They contain important vitamins and minerals. You need 25 to 35 grams of fiber per day. Studies have shown that people with type 2 diabetes who eat a high fiber diet can improve their blood sugar and cholesterol levels.
· The Diabetes Food Pyramid, released by the United States Department of
Agriculture (USDA) is composed of six food groups (arranged according to how
much you should eat from the least to the most and based on carbohydrate and
protein content):
Fats, sweets, and alcohol * Milk * Meat, meat substitutes, and other proteins * Fruits
* Vegetables * Grains, beans, and starchy vegetables
· Whole grain flours and cereals- user coarsely ground wheat flour ( or atta milled
at one or at the local chakki) instead of factory milled flour
· Switch to stone ground wheat brown bread; give up white rice for brown
· Dals especially the ones eaten with husk(chilka) like chana,moong and black
masoor are excellent sources of fibre
· Go easy on starchy vegetables - including potatoes, sweet potato, arbi, raw banana
and legues such as peas which are higher in calorie than other vegetables
· Avoid high sugar fruits like mangoes, bananas, chikoo, and leechis as well as fruit
juices and canned fruits
· Fish is a great substitute for high fat meats.
· A great source of good fats, olive oil is heart friendly
· Include a curd made for non fat milk in all meals
· Just sprinkling cinnamon on food items can lower blood sugar
The best diet is a high fibre diet with a sprinkle of cinnamon and a bowl of curd
SAY NO TO
· Sugar, honey, candy, sweets, mithai, soft drinks and desserts. Biscuits and cakes
as well as pasta, sandwiches, burgers and pizza , which are made from simple
carbohydrates like white flour.
· Greasy fried items like pakoras, samosa, fried fish etc, meat, minced meat
(keema), egg yolks an offal
· Unsaturated fats like butter ,desi ghee, vanaspati, margarine, processed cheese and
mayonnaise. Avoid all ready to eat items like soup ,curries and noodles
Sleep Right
Adjust your sleep timings accordingly so that you get a consistent eight hours of peaceful slumber. Numerous studies have revealed that sleep deprivation has a dramatic effect on blood sugar and insulin levels.
Avoid Sugar
If you need to avoid sugar, learn that Sugar has many names. Honey, Lactose, Glucose,
Sucrose, Maltose, Dextrose, Fructose, molasses, corn syrup, maple syrup, sweetener,
juice concentrate and other natural sweeteners
Alcohol and Diabetes
Use discretion when drinking alcohol on a diabetes diet. Alcohol is processed in the body very similarly to the way fat is processed, and alcohol provides almost as many calories as fat. If you choose to drink alcohol, only drink it occasionally and when your blood sugar level is well-controlled. It’s a good idea to check with your doctor to be sure drinking alcohol is acceptable.
Be Aware of
· Very sweet fruits like bananas, sapota(cheeko) and grapes are particularly high in
sugar.
· Cooking with sugar makes food high in sugar
· All the calories in cola come from the sugar added to it.
· Sweet breakfast cereals are coated with lots of sugar
A word on artificial sweeteners:
· Being 200 times sweeter than sugar increase our carving for sugar and
carbohydrates and may actually promote obesity
Some things to keep in mind:
· A US National Institute of Health study found that exercising for 30 minutes daily
reduced the risk of diabetics by 58 per cent.
· India has the largest number of diabetics in the world - 40 million.
· Diabetes is the leading cause of diabetes in the world.
Diabetes makes a super servant, but a malevolent master.The aim must be to make diabetes "serve" you. Use it to
leave a normal and healthy life.
Diet Tips for Healthy Living
Some excellent tips from Lifehack.org on healthy living. Below are some tips
1. Timing. Try to eat every 3-4 hours so that you never get so hungry that you’re tempted to overeat at mealtime. Have breakfast, lunch, and dinner as well as a mid-morning, mid-afternoon, and post-dinner snack. Don’t skip breakfast or any meal for that matter. You’ll make yourself too hungry and you’ll overeat at the next meal. If you try to starve yourself you’re body will go into starvation mode where your metabolism will slow down drastically, keeping you from losing weight and actually making you more likely to hold onto calories the next time you do eat.
2. Portions. Use a salad plate instead of a dinner plate. An easy guideline for each meal is to have the plate be roughly be 1/4 carbs, 1/4 lean protein, and 1/2 fruits or vegetables at each meal. No second helpings, but if you are really hungry then take more vegetables.
3. Eat slowly. This one is one of the hardest and easiest things to do. It’s hard because the pace of our eating reflects the pace of everything around us, which is fast, fast, fast! So you must make a conscious effort at each meal to do this. Once you do this for a while you will establish a habit and from then on it will be easy. Perhaps before each meal you might want to close your eyes for 15 seconds, take a deep breathe to slow down, and then say to yourself something like “Take it slow. Taste this food. Enjoy it slowly. Release thoughts of work and other worries for now.” Then, when you do eat, take small bites and really taste and enjoy the food. This will give your body time to send your brain the “All Full” signal. If you only do one of these tips, do this one.
4. Snacks. For snacks have fruit, low calorie popcorn, or nuts (1 handful). Prepare these ahead of time so they are easy to grab. Keep junk food out of the house and you’ll be less likely to eat it.
5. Long Life Cocktail. This idea comes from the book “Fat Flush” by Louise Gittleman, a well respected dietitian. The recipe is 7 ounces water, 1 ounce pure cranberry juice, and 1 Tablespoon of ground flax seed. Have this once or twice a day for increasing your fiber, digestive regularity, and all the benefits which come from flax seeds. Those benefits are: lower cholesterol, antioxidant power, fiber, inhibiting the onset of estrogen-stimulated breast cancer, healing of inflamed intestines from Colitis and Crohn’s Disease. The pure cranberry juice will help to cleanse your liver and kidneys.
6. Dairy and Wheat products. If you find that these foods make you bloated, you might want to cut back on them. How to tell? Cut them from your diet for a week and see if you notice a difference. Just as good substitute: sprouted grain breads such as “Alvarado Street” or “Ezekial 4:9″. And there are many non-dairy substitutes such as rice milk which taste much better than you might imagine.
7. Sugar. For the most part, refined sugar is not good for you. Try to cut back or eliminate altogether. Blackstrap molasses or honey are better choices. Stevia root is a natural calorie free sweetener you might want to try. You can find it in healthstores. A good one is “Stevia Plus.” When having a sugar craving, have fruit instead.
8. Fiber. Try to get 25-30 grams of fiber per day. Fiber fills you up. It blocks the absorption of sugar and fat helping with weight loss and weight management. Having enough fiber in your diet will keep constipation away and will help lower your chances of cancer, such as colon cancer.
9. “100% Whole Grains.” Look for this exact phrase on cereals, crackers, bread, etc., but also check the nutrition labels. Anything else is not going to have as much fiber. Check the fiber count to be sure. Use whole grain pastas and breads. They will fill you up and they are healthier for you.
10. Vegetables. Learn to love them! Find a great book on how to cook vegetables that taste delicious. (Suggestion: “Vegetable Love” by Barbara Kafka) Have salad often. Be sure to measure out your salad dressing to keep from adding too many calories.
11. Chicken or Vegetable Broth and Soup. Use a cup of soup or broth as a snack. Have a cup before meals to feel full. And you can use broth to sautee vegetables instead of oil.
12. Oil. Only use olive oil or canola oil if you need it for cooking. Better yet, use flax oil on foods sauteed in broth to add flavor and health benefits. Don’t use flax oil for cooking and you must keep it refrigerated. Heat makes flax oil and flax seeds loose their healthful properties.
13. Cheese. Keep this to a minimum in your diet. The harder the cheese the better and keep in mind that a little can go a long way to add some flavor.
14. Hunger. If you are trying to lose weight, it’s ok to feel a little hungry, such as if you stay up late at night. If you’re feeling very hungry have some fruit and/or nuts. Or you could try a Long Life Cocktail or a Green Drink such as Green Vibrance. These drinks will fill you up and take the edge off your hunger so you can either go to sleep or make it until the next meal. The beneficial thing about Green Vibrance is that it contains the same kind of active cultures found in yogurt. These live cultures rid your body of yeast and help foster the healthy bacteria in your intestines for better digestive health.
15. Eliminate Toxins. Stay clear of all forms of tobacco. If you’ve tried to quit before and failed, don’t stop trying. If you keep trying you will eventually succeed! Keep alcohol to a minimum. Wash all fruits and vegetables with soap, water and a sponge. Try to buy organic if you can especially for produce where it really matters:
Fruit
1. Peaches
2. Apples
3. Strawberries
4. Nectarines
5. Pears
6. Cherries
7. Red Raspberries
8. Imported Grapes
Vegetables
1. Spinach
2. Bell Peppers
3. Celery
4. Potatoes
5. Hot Peppers
16. Chewing Gum. This is a good distraction between meals.
17. Calories. This totally free diet website has everything you need to know about how many calories you should eat, metabolic calculators, diet calculators,weight loss guides and more!
18. Eating Out. Think about what you will have before you go into the restaurant. Ask for extra vegetables instead of fries. Have salad or clear broth soup to fill up. Stay away from bread and butter.
19. Cheats. Allow yourself one cheat meal per week and do so in moderation.
20. Read labels. Stay away from anything with hydrogenated oils (trans fats). Beware that products are allowed to say “0 Trans Fats per serving” if they are below a certain percentage. But if the ingredients say “hydgrogenated” then know that you are getting trans fats. Stay away from too much saturated fats. And look for items that are high in fiber.
21. Green Tea. Scientific studies have shown many benefits from green tea consumption such as lower cancer rates and lowered cholesterol. Some studies show it can help with weight management. It certainly can’t hurt. If caffeine bothers you then try naturally decaffeinated or you can decaffeinate it yourself by brewing the tea bag twice. Drink the second cup and it will have very little caffeine, but most of the taste. A key point: don’t drink with cow’s milk “as proteins called caseins in milk decrease the amount of compounds in tea known as catechins” which aid in protecting against heart disease. Try rice milk instead if you want to add milk.
22. Get Enough Sleep. If you are very tired during the day, your body is going to crave more food to get energy. So, rest up!
1. Timing. Try to eat every 3-4 hours so that you never get so hungry that you’re tempted to overeat at mealtime. Have breakfast, lunch, and dinner as well as a mid-morning, mid-afternoon, and post-dinner snack. Don’t skip breakfast or any meal for that matter. You’ll make yourself too hungry and you’ll overeat at the next meal. If you try to starve yourself you’re body will go into starvation mode where your metabolism will slow down drastically, keeping you from losing weight and actually making you more likely to hold onto calories the next time you do eat.
2. Portions. Use a salad plate instead of a dinner plate. An easy guideline for each meal is to have the plate be roughly be 1/4 carbs, 1/4 lean protein, and 1/2 fruits or vegetables at each meal. No second helpings, but if you are really hungry then take more vegetables.
3. Eat slowly. This one is one of the hardest and easiest things to do. It’s hard because the pace of our eating reflects the pace of everything around us, which is fast, fast, fast! So you must make a conscious effort at each meal to do this. Once you do this for a while you will establish a habit and from then on it will be easy. Perhaps before each meal you might want to close your eyes for 15 seconds, take a deep breathe to slow down, and then say to yourself something like “Take it slow. Taste this food. Enjoy it slowly. Release thoughts of work and other worries for now.” Then, when you do eat, take small bites and really taste and enjoy the food. This will give your body time to send your brain the “All Full” signal. If you only do one of these tips, do this one.
4. Snacks. For snacks have fruit, low calorie popcorn, or nuts (1 handful). Prepare these ahead of time so they are easy to grab. Keep junk food out of the house and you’ll be less likely to eat it.
5. Long Life Cocktail. This idea comes from the book “Fat Flush” by Louise Gittleman, a well respected dietitian. The recipe is 7 ounces water, 1 ounce pure cranberry juice, and 1 Tablespoon of ground flax seed. Have this once or twice a day for increasing your fiber, digestive regularity, and all the benefits which come from flax seeds. Those benefits are: lower cholesterol, antioxidant power, fiber, inhibiting the onset of estrogen-stimulated breast cancer, healing of inflamed intestines from Colitis and Crohn’s Disease. The pure cranberry juice will help to cleanse your liver and kidneys.
6. Dairy and Wheat products. If you find that these foods make you bloated, you might want to cut back on them. How to tell? Cut them from your diet for a week and see if you notice a difference. Just as good substitute: sprouted grain breads such as “Alvarado Street” or “Ezekial 4:9″. And there are many non-dairy substitutes such as rice milk which taste much better than you might imagine.
7. Sugar. For the most part, refined sugar is not good for you. Try to cut back or eliminate altogether. Blackstrap molasses or honey are better choices. Stevia root is a natural calorie free sweetener you might want to try. You can find it in healthstores. A good one is “Stevia Plus.” When having a sugar craving, have fruit instead.
8. Fiber. Try to get 25-30 grams of fiber per day. Fiber fills you up. It blocks the absorption of sugar and fat helping with weight loss and weight management. Having enough fiber in your diet will keep constipation away and will help lower your chances of cancer, such as colon cancer.
9. “100% Whole Grains.” Look for this exact phrase on cereals, crackers, bread, etc., but also check the nutrition labels. Anything else is not going to have as much fiber. Check the fiber count to be sure. Use whole grain pastas and breads. They will fill you up and they are healthier for you.
10. Vegetables. Learn to love them! Find a great book on how to cook vegetables that taste delicious. (Suggestion: “Vegetable Love” by Barbara Kafka) Have salad often. Be sure to measure out your salad dressing to keep from adding too many calories.
11. Chicken or Vegetable Broth and Soup. Use a cup of soup or broth as a snack. Have a cup before meals to feel full. And you can use broth to sautee vegetables instead of oil.
12. Oil. Only use olive oil or canola oil if you need it for cooking. Better yet, use flax oil on foods sauteed in broth to add flavor and health benefits. Don’t use flax oil for cooking and you must keep it refrigerated. Heat makes flax oil and flax seeds loose their healthful properties.
13. Cheese. Keep this to a minimum in your diet. The harder the cheese the better and keep in mind that a little can go a long way to add some flavor.
14. Hunger. If you are trying to lose weight, it’s ok to feel a little hungry, such as if you stay up late at night. If you’re feeling very hungry have some fruit and/or nuts. Or you could try a Long Life Cocktail or a Green Drink such as Green Vibrance. These drinks will fill you up and take the edge off your hunger so you can either go to sleep or make it until the next meal. The beneficial thing about Green Vibrance is that it contains the same kind of active cultures found in yogurt. These live cultures rid your body of yeast and help foster the healthy bacteria in your intestines for better digestive health.
15. Eliminate Toxins. Stay clear of all forms of tobacco. If you’ve tried to quit before and failed, don’t stop trying. If you keep trying you will eventually succeed! Keep alcohol to a minimum. Wash all fruits and vegetables with soap, water and a sponge. Try to buy organic if you can especially for produce where it really matters:
Fruit
1. Peaches
2. Apples
3. Strawberries
4. Nectarines
5. Pears
6. Cherries
7. Red Raspberries
8. Imported Grapes
Vegetables
1. Spinach
2. Bell Peppers
3. Celery
4. Potatoes
5. Hot Peppers
16. Chewing Gum. This is a good distraction between meals.
17. Calories. This totally free diet website has everything you need to know about how many calories you should eat, metabolic calculators, diet calculators,weight loss guides and more!
18. Eating Out. Think about what you will have before you go into the restaurant. Ask for extra vegetables instead of fries. Have salad or clear broth soup to fill up. Stay away from bread and butter.
19. Cheats. Allow yourself one cheat meal per week and do so in moderation.
20. Read labels. Stay away from anything with hydrogenated oils (trans fats). Beware that products are allowed to say “0 Trans Fats per serving” if they are below a certain percentage. But if the ingredients say “hydgrogenated” then know that you are getting trans fats. Stay away from too much saturated fats. And look for items that are high in fiber.
21. Green Tea. Scientific studies have shown many benefits from green tea consumption such as lower cancer rates and lowered cholesterol. Some studies show it can help with weight management. It certainly can’t hurt. If caffeine bothers you then try naturally decaffeinated or you can decaffeinate it yourself by brewing the tea bag twice. Drink the second cup and it will have very little caffeine, but most of the taste. A key point: don’t drink with cow’s milk “as proteins called caseins in milk decrease the amount of compounds in tea known as catechins” which aid in protecting against heart disease. Try rice milk instead if you want to add milk.
22. Get Enough Sleep. If you are very tired during the day, your body is going to crave more food to get energy. So, rest up!
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