A Radical New Approach to Type 2 Diabetes Management

From wvtf.org/post

More than two million Virginians are pre-diabetic, and more than 600,000 already have the disease.  Doctors usually advise those with type II diabetes to lose weight and take medication, but a psychologist at UVA has developed a radically different approach.

As an expert on changing behaviour to control diabetes, Daniel Cox already knew a lot about the disease when he was diagnosed ten years ago.  The usual advice is to lose weight, but that prescription wasn’t right for him.

“Some people don’t need to lose weight," he argues.  "We’ve had marathon runners with type-2 diabetes.  Some people don’t want to lose weight.  Some people can’t lose weight, and only about 10% of people who start into a weight loss program are able to keep it up at a three-year follow-up.”

Cox’s doctor also suggested medication, but the professor was hesitant.

“Popping a pill is a good option, because pills work, but the problem with medications is you start off, typically, with Medformin, and then you have to increase that dose to the max over years, and then the maximum amount isn’t effective, so you have to add additional pills,” Cox explains.

Eventually, he says, many people end up needing injections of additional drugs and insulin.  Instead, using new technology that monitors glucose continuously, he figured out which foods caused his blood sugar to spike.

“The sensor reads out what your current blood glucose level is right now and at the bottom it gives you a curve of where your blood glucose has been for the last four hours. So, for example, I can drink an IPA beer and it won’t raise my blood glucose at all, but if I drink a stout it will jump up 100 points.”

     

UVA Professor Daniel Cox is pioneering a new way to manage diabetes -- an approach not based on weight loss and drugs.

Credit UVA

By eliminating or scaling back on carbohydrates that caused him trouble, Cox took the first important step for someone who was no longer able to metabolize sugar normally.

“The insulin in your body that is being released in response to that food is not working very well, and that’s what they call insulin resistance.  Your body is being flooded with high levels of persistent blood glucose which is toxic to the nervous system and to the vascular system.”

Next, he added exercise.

“The skeletal muscles, when they contract, they utilize that glucose in the blood and take it out of the blood basically.”

He’s not talking about intense, aerobic exercise – just moving around after meals.

“So instead of having a nice dinner and then flopping in front of the TV for the rest of the night – which a lot of us do – the game plan is after you eat, do something.  Do your grocery shopping, walk the dog, work in the garden, clean the house, shovel the driveway, etc. Put those routine activities after meals so that it burns that glucose and brings it back down quickly.”

Cox and his colleagues have studied the effects of this simple system and found it highly effective in reducing the risk for common side effects of diabetes and in boosting good cholesterol.

“It actually reduces your risk of cardiovascular disease.  We’ve demonstrated this in several studies.  It actually leads to improvement in your high density lipoprotein.”

What’s more, he says, most patients who try this approach like it.

“They are very excited and receptive to that, because again they are empowered.  They can control their diabetes instead of being a victim of it.”

He’s now recruiting people who’ve been diagnosed with type-2 diabetes within the last year – people not yet taking medication – to try his approach which, Cox says, has left him healthier than ever.

https://www.wvtf.org/post/radical-new-approach-diabetes-management#stream/0

Think Diabetes, Think Heart

From thestar.com.my

As 2020 draws to a close, most Malaysians are reuniting with families and celebrating with loved ones, albeit a low-key one due to the current pandemic.

The year end period is also a time when many take stock of their health, reflect on the year that was, and make resolutions for the coming new year.

During this time, the For Your Sweetheart campaign would like to remind those living with diabetes to think about their heart-health and diabetes-related heart disease.

This is because most people, including diabetes patients, know the common complications of diabetes, such as kidney disease, limb amputation and blindness.

But few are aware that people with diabetes are four times more likely to develop heart disease and approximately 50.3% of deaths in people with diabetes were caused by diabetes-related heart disease.

People with diabetes are four times more likely to develop heart disease and approximately 50.3% of deaths in people with diabetes were caused by diabetes-related heart disease

Diabetes is a major public health concern in Malaysia, and the prevalence of type 2 diabetes (T2D) has escalated to 20.8% in adults above the age of 30, affecting 2.8 million individuals. Malaysia is currently the country with the highest rate of diabetes in Asia.

There is an urgent need to address this as those living with diabetes need to be aware of their increased risks of developing diabetes-related heart disease.

Therefore, Malaysian Endocrine and Metabolic Society (MEMS) and Malaysian Diabetes Educators Society (MDES), supported by Boehringer Ingelheim, have embarked on a nationwide For Your Sweetheart public awareness and education campaign to educate Malaysians about the link between diabetes and heart diseases.

This campaign also aims to highlight the urgent need for those living with diabetes to look after their heart health.

Patients and their caregivers must know their increased risks of developing heart disease. They are encouraged to speak to their doctors or diabetes educator to learn how they can protect their heart and prevent heart disease.

During a recent live webinar organised by The Star and Boehringer Ingelheim in conjunction with World Diabetes Day, endocrinologist Prof Dr Chan Siew Pheng said: “One out of two people admitted for heart attack in Malaysia has diabetes.

“Diabetes also causes kidney failure. Two out of every three patients who require dialysis are diabetic. The longer you have diabetes, the higher your chances of developing heart disease.

“Diabetes is a common contributor to ‘broken hearts’ but we can control the disease. There is medication to improve the outcome for people with diabetes. There is hope, so don’t give up, ” said Prof Chan.

Prof Chan advised that prevention is the key and patients should consult their doctors on medications that could protect their heart, kidney and other organs.

“Choose the right medicine. To do that, get the right information, meet the right people and get the right advice.”

Remember, when you think about diabetes, think also about your heart.

https://www.thestar.com.my/lifestyle/health/2020/12/30/think-diabetes-think-heart

What Foot Health Tells Us About Other Illnesses

From orlandohealth.com

Your feet are a vital part of your anatomy — and not just for helping you get from the couch to the kitchen. They’re composed  of more than 50 bones, 60 joints and 200 muscles, tendons and ligaments that can offer important clues about what’s happening throughout the rest of your body. By paying attention to subtle shifts in the shape, flexibility and even temperature of your feet, you can get an early jump on larger health issues.

Changing Shape and Size 

Most of us have experienced sore or injured feet from poorly fitted shoes, or excessive walking, running or standing. There’s nothing unusual about that. But changes to the shape or size of your foot are a different matter and might warrant a trip to the doctor. Some things to watch for:

• Pitted or moon-shaped nail beds. Spoon-like indentions (or sunken nails) on your toe bed could suggest a chronic iron deficiency. Pitted nails, or those separating from the nail bed, could indicate psoriatic arthritis, an inflammatory disease of the joints affecting 30 percent of people who deal with psoriasis.

• Enlarged big toe. A suddenly swollen and painful big toe could mean gout, a disease in which tiny crystals are deposited in abnormal places such as your joints and soft tissue.

• Thick or falling-off nails. This change is usually the result of a fungal infection. It could be caused by something as simple as coming into contact with a fungus in a damp or wet environment. But it also could be a sign the body is negatively responding to an autoimmune disorder or treatment.

• Hair loss. Losing hair on the toes and legs could indicate peripheral arterial disease (PAD), a narrowing of arteries in the legs and feet linked to increased risk of heart disease. 

• 
  

Changes in Mobility

Decreases in the mobility or flexibility of your foot also may signal a more substantial problem is brewing.

• Numbness. Tingling and numbness in your feet could indicate a damaged nerve condition called peripheral neuropathy. It can be brought on by injury, but also is an early sign of diabetes or vascular problems.

• Inability to lift front of foot. This muscular issue, called a foot drop, is linked to several  neurodegenerative brain disorders, including multiple sclerosis, stroke and Lou Gehrig’s disease.

• Stiff or sore toe joints. This could be an early warning of rheumatoid arthritis, an autoimmune disease affecting the tissue lining around your joints. If tenderness runs along the bottom of your feet to your heel, it could be plantar fasciitis, an inflammation of the thick band of tissue, the fascia, which connects the heel to the toes.

• Swelling. Unusual swelling in your feet or ankles could be caused by high blood pressure due to congestive heart, kidney or liver failure.

Cold Feet 

Let’s not confuse this with the anxiety you feel when making a difficult decision. If your feet are actually cold when they shouldn’t be, your doctor may want to consider these two issues:

• Blue toes. If the tips of your toes are going numb and turning blue or white, you may have Reynaud’s disease, a rare disorder of the blood vessels that causes them to narrow when cold or stressed. 

• Cold feet (and body). You could have an underactive thyroid. Hypothyroidism is the most common thyroid issue, primarily affecting women after menopause. If left unchecked, it can impact your heart, nervous system, muscles and weight.

Diabetes

Foot ailments are associated with a wide range of illnesses. But often this is the primary location for visible symptoms of diabetes. Open wounds or corns/calluses that resist healing are among the signs that you should see your doctor, who may set up a screening and discuss lifestyle changes and medication.

https://www.orlandohealth.com/content-hub/what-foot-health-tells-us-about-other-illnesses

Is stress affecting your diabetes? Know about management of blood sugar levels and stress

From timesnownews.com

Did you know that stress is a contributing factor to diabetes and its management can also help you manage your blood sugar levels in the body? Here is how and what more you must know about it

New Delhi: The human body works systematically. Various organs and functions contribute to the healthy and efficient working of the body. Disruption in the working of one organ can lead to disorganization and further damage caused to the health and lifestyle of a person. Let us understand this better by taking the example of diabetes. Diabetes is one of the most prevalent chronic diseases in the world. Diabetes is a disease that causes elevated levels of blood sugar in the body and the organ involved in the pancreas. It is a major contributor to death as it leads to an increased risk in the development of cardiovascular diseases. Therefore, we can see how dysfunction in the pancreas can lead to dysfunction in the heart.

How does stress affect diabetes?

Stress has become a widely discussed topic ever since the pandemic hit the world. In simple terms, stress is a tension that your body feels and it can be both physical and emotional. According to a study published in PubMed Central, named 'Stress and diabetes mellitus', stress can affect diabetes. Metabolism played an important role in the regulation of blood sugar levels in the body. Stress can hamper the efficient working of the body and can cause altered metabolism in the body. This can result in hyperglycaemia and hypoglycaemia. The condition that marks unhealthy elevation in blood sugar levels is known as hyperglycaemia and the condition of unhealthy low levels of blood sugar in the body is known as hypoglycaemia.

Tips to deal with stress

Here are some ways you can manage your diabetes:

• Keep track: Make sure you are well aware of your glucose levels by checking it regularly and keeping a track of it. This will help manage glucose levels in case there are any fluctuations in the same. 
• Count sugar intake: Unmoderated sugar intake can lead to hyperglycaemia or elevated blood sugar levels in the body. Therefore, it is necessary to keep a count of the sugar intake.
• Stay hydrated: Water regulates some important functions of the body. It plays a major role in the smooth functioning of the body's metabolism. While working on managing your diabetes levels, make sure you're keeping your body hydrated.

Tips to manage diabetes

Here are some ways you can manage your stress levels:

• Eat well: Stress can be affected severely by an unhealthy diet. To avoid this from happening, ensure a nutrient-dense diet that makes you happy and comforts you. Include significant fibre and antioxidants in your diet. 
• Exercise: Exercises can help improve metabolism and cardiovascular health. This can regulate other functions of the body and contribute greatly to the management of stress by hyping up the body.
• Talk: There is a lot of stigmas associated with mental health. You must try to not give into it and consult a professional if you feel like the situation is no longer under your control. Talk to your friends, family or a therapist as it can be helpful in stress management.

Combine the tips mentioned above and you can do wonders to the body while managing your diabetes and stress levels. After all, mental and physical health go hang in hand.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

https://www.timesnownews.com/health/article/is-stress-affecting-your-diabetes-know-about-management-of-blood-sugar-levels-and-stress/698870

Yoga for Diabetes: Try these 5 asanas to keep your blood sugar under control

From thehealthsite.com

Yoga is a popular practice that many people find beneficial for their health. As well as being a type of exercise, it may also reduce stress. Can it also help with diabetes? Read on to know the answer

Exercise can be an important part of managing your diabetes. It can help keep your blood sugar levels steady and even help lower your chances of getting the disease in the first place. 

Brisk walks, running, and strength training with weights are good choices. So is one that many people may not consider: yoga. According to the researchers, one of the cornerstones of controlling one’s blood sugar is regular and holistic exercise. And yoga is one such ancient measure to effectively control your blood sugar levels. But before we discuss in detail various yoga poses to keep diabetes under control, here’s what you should know about the significance of exercise for diabetics.

Exercise is the key to stay healthy

Diabetes is caused when your blood cells do not respond to the insulin produced in the body. When you follow a regular exercise regimen, your body starts responding to insulin, helping to reduce your blood glucose. Exercise also helps improve blood circulation in your body, particularly in the arms and legs, where diabetic patients most commonly encounter problems. It is an excellent way to fight stress, both at the body and mind level, which in turn helps keep one’s glucose levels down. Here are the top 8 reasons why you should start exercising today.

#Lowering stress levels

Stress plays a very important role in the onset and management of diabetes. Therefore, managing stress levels may also help a person manage diabetes.

#Improving emotional well-being

Practicing yoga can help people learn deep breathing skills as well as develop the mind-body connection.

It is a form of mindfulness that helps people stay in the present moment. It may also reduce anxiety and improve emotional well-being.

#Protecting heart health

There are many befits of practicing yoga regularly and one of the most important ones amongst these is – yoga manages your heart health.

Yoga to manage diabetes

People have practiced yoga for hundreds of years. Research shows that yoga can help improve your overall quality of life as well as help manage symptoms specific to diabetes.

Yoga is both physical activity and a mental one. The word comes from the Sanskrit word for yoking, or to join or unite. It mixes specific postures, breathing techniques, and meditation.

Regular yoga practice can help reduce the level of sugar in the blood, along with lowering blood pressure, keeping your weight in check, reducing the severity of the symptoms, and slowing the rate of progression of the disease. It also lessens the possibility of further complications.

Try these 5 yoga poses to keep diabetes under control!

Yoga and Stress Management

Stress is one of the major reasons for diabetes. It increases the secretion of glucagon (a hormone responsible for increasing blood glucose levels) in the body. The consistent practice of yoga asanas, pranayam, and a few minutes of meditation can help reduce stress in the mind and protect the body from its adverse effects. This, in turn, reducing the amount of glucagon and improve the action of insulin.

Yoga Asanas To Control Diabetes

The practice of yoga is also proven to lose weight and slow the process of fat accumulation. Here are a few ways in which yoga helps you to manage your blood sugar:

#Balasana

Known quite aptly as the child s pose this is a great stress buster. It gently stretches the hips, thighs, and ankles, calms the mind, and helps relieve stress and fatigue. It is also a great remedy for that lower back pain you might have from long hours of sitting.

#Vajrasana

This is a simple pose that is great to relax the mind, improve digestion, and massages the kanda. According to Ayurvedic principles, kanda is a spot about 12 inches above the anus that is the point of convergence for over 72,000 nerves.

#Mountain yoga pose

Stand with the arms at the sides and the feet flat on the floor. The feet can be slightly apart. Tuck the tailbone, which will engage the abdominal, gluteal, and hamstring muscles. Breathe in, extending the arms up and out to the sides with the palms up. Exhale, slowly bringing the arms back down.

#Halasana

This pose is great for those who sit for long hours and tend to have bad posture. It stimulates the thyroid glands, parathyroid glands, lungs, and abdominal organs, therefore helping the blood rush to your head and face, improves digestion, and keeps the hormonal levels in check.

#Dhanurasana

This pose is great to strengthen your back and spine, stimulate the reproductive organs, beat stress and fatigue, relieve menstrual pain, and constipation.

https://www.thehealthsite.com/diseases-conditions/diabetes/yoga-for-diabetes-try-these-5-asanas-to-keep-your-blood-sugar-under-control-788026/

Aloe vera: Know the health benefits, uses of the versatile plant for diabetes, skin, and more

From timesnownews.com

Aloe vera is a plant that can be easily found. Make the most out of this rich plant and benefit your health and mind. It has uses for blood sugar management, skin and hair care, among others

New Delhi: Aloe vera may be popular for healing wounds, relieving sunburns and adding to the aesthetics of your room decor. However, it possesses much more usefulness than just that. This plant also has a history of being utilised for medical purposes. Aloe vera, being a succulent species of plant, produces aloe vera juice and aloe vera gel. Preparation of aloe vera juice is easy. You first need to grind or crush the aloe vera leaf and then filter the liquid to get rid of any impurities present. Aloe vera has several health benefits as it is rich in minerals, vitamins, enzymes, antioxidants, sugars, etc. Here are five ways you can put aloe vera into use along with their benefits.

Photo Credit: iStock Images

5 benefits and uses of Aloe Vera

1. Blood sugar management: Inclusion of aloe vera in daily routine can help people suffering from type 2 diabetes in managing their blood sugar levels as it helps in lowering the blood sugar levels in the body. 
2. Skincare: Aloe vera is rich in vitamins and antioxidants. It can help you protect your skin against harmful ultraviolet radion, hydrate skin and reduce acne, and prevent wrinkles and fine lines. It also has the ability to be effective against skin conditions such as dermatitis and psoriasis. 
3. Constipation: Aloe vera has hydration properties. Therefore, it can help in increasing the water content in your intestines. This helps in peristalsis simulation, thereby making way for smooth passage of stool. The anti-bacterial property of aloe vera also helps in keeping the intestines healthy. 
4. Digestion: Several enzymes that are known to promote the breakdown of sugars are found in aloe vera. This makes aloe vera effective for digestion. It is also known for decreasing irritation and discomfort in intestines and stomach. 
5. Haircare: Applying aloe vera is an amazing way to provide nourishment to your hair. Make an aloe vera hair mask by adding 2 tablespoons of aloe vera gel and 1 tablespoon of lemon juice to a cup of water. Apply and rinse with water after a few minutes. This will help you get rid of unnecessary oil in the scalp and benefit greatly if you suffer from greasy hair issue.

https://www.timesnownews.com/health/article/aloe-vera-know-the-health-benefits-uses-of-the-versatile-plant-for-diabetes-skin-and-more/630668

Bananas, aloe vera and other home remedies to manage diabetes in natural ways

From timesnownews.com

Maintaining a healthy diet is one of the most effective ways of dealing with diabetes. Here are some things you can do at home to keep your diabetes in check

New Delhi: Did you know that diabetes is among the leading causes of death worldwide? According to the World Health Organization global reports, diabetes is one of the most popular diseases and growing rapidly. Around 1.5 million deaths are caused by diabetes. Diabetes can lead to various health issues such as stroke, heart attack, amputation, blindness, kidney failure and even premature death. It is mostly caused due to factors such as obesity, unhealthy diet, genetics or lack of physical activity.

A few ways that you can opt for to combat diabetes include intake of a healthy diet, regular exercise and weight management. Apart from medal help, you can also try a few home remedies that can help you manage diabetes in a healthy way. Some of which are listed below.

6 home remedies that will help to manage diabetes

1. Banana: Contrary to popular belief, bananas are not very high in sugar content. They have a low Glycaemic Index, which helps to manage diabetes through a healthy diet. You must try to include bananas in your diet to manage the diabetes condition.
2. Aloe vera: If you keep the bitter taste aside, aloe vera brings a lot to the table and to your health. Its consumption can help you lower the sugar levels in your blood. It also reduces inflammation. You can consume aloe vera in the form of juice or buttermilk.
3. Cinnamon: This can help in the regulation of sugar levels in the blood by the stimulation of insulin activity. You can consume it by mixing 1/2 tsp of cinnamon powder in a cup of warm water and drinking it every morning. 
4. Fenugreek: This can help with diabetes management as it is a rich source of fibre and can help to improve the digestion, thereby, promoting better absorption of sugar and carbohydrates. You can consume it by mixing 1 tsp of fenugreek powder with a cup of lukewarm water and drinking it every morning.
5. Amla: Vitamin C consumption must be encouraged when working on diabetes management. Amla is a rich source of vitamin C. It also comprises of chromium which is beneficial for carbohydrate regulation. This increases the responsiveness of the body to insulin. You can also include other foods that are rich in vitamin C like orange, kiwi, lemons, etc. You can consume amla in the form of juice, powder or pickle.
6. Bitter guard: You may not prefer eating karela ki sabzi but you may consider it after you get to know about its health benefits. It is extremely effective for blood sugar management as it contains polypeptide-p. You can consume it in the form of its simple sabzi recipe or even prepare its juice. 

https://www.timesnownews.com/health/article/bananas-aloe-vera-and-other-home-remedies-to-manage-diabetes-in-natural-ways/648742?utm_source=relatedarticles&utm_medium=widget&utm_campaign=related

JODY HOLTON — The effects of alcohol on diabetes

From panews.com

By Jody Holton

If you have diabetes, drinking alcohol may cause your blood sugar to either rise or fall. Plus, alcohol has a lot of calories. Most medications and alcohol do not mix. If you are on medications for other health conditions along with diabetes medications, there is added danger.

It is a good idea to check with your doctor to see if drinking alcohol is safe for you.

If you drink, do it occasionally and only when your diabetes and blood sugar level are well-controlled. If you are following a calorie-controlled meal plan, one drink of alcohol should be counted as two fat exchanges.

Here are some other ways that alcohol can affect diabetes:

While moderate amounts of alcohol may cause blood sugar to rise, excess alcohol can actually decrease your blood sugar level — sometimes causing it to drop into dangerous levels, especially for people with type 1 diabetes.

Beer and sweet wine contain carbohydrates and may raise blood sugar. Nutritionally, beer is known as “liquid bread”, due to the high carb content.

Alcohol stimulates your appetite, which can cause you to overeat and may affect your blood sugar control.

Alcoholic drinks often have a lot of calories, making it more difficult to lose excess weight.

Alcohol may also affect your judgment or willpower, causing you to make poor food choices.

Alcohol can interfere with the positive effects of oral diabetes medicines or insulin.

Alcohol may increase triglyceride levels. Alcohol may increase blood pressure.

Alcohol can cause flushing, nausea, increased heart rate, and slurred speech. These may be confused with or mask the symptoms of low blood sugar.

Diabetes and alcohol consumption dos and don’ts

People with diabetes who drink should follow these alcohol consumption guidelines:

Do not drink more than two drinks of alcohol in a one-day period if you are a man, or one drink if you are a woman. (Example: one alcoholic drink equals a 5-ounce glass of wine, 1 1/2-ounce “shot” of liquor or 12-ounce beer).

Drink alcohol only with food.

Drink slowly.

Avoid “sugary” mixed drinks, sweet wines, or cordials.

Mix liquor with water, club soda, or diet soft drinks.

Always wear a medical alert piece of jewellery that says you have diabetes.

I know, this sounds a lot like preaching. But something I will never forget, I was a volunteer in the ER at a local hospital, I took a urinal in for a diabetic patient to use and when he sat up, both of his legs had been amputated above the knee. The effects of diabetes include amputation, blindness, increased risk of stroke, increased infections, nerve damage and kidney damage that can lead to death. Is that drink worth it?

Take care, always consult with your doctor, and moderation in all things.

https://www.panews.com/2020/12/26/jody-holton-the-effects-of-alcohol-on-diabetes/

Diabetes: Add The Goodness Of Guava To Your Winter Diet To Manage Blood Sugar Levels

From ndtv.com

To control blood sugar levels effectively, you need to consume a healthy diet keeping in mind the effect of food consumed on your blood sugar. Read here to know can diabetics eat guava this winter. Also, know how much and when is the best time to eat guava.

Diabetics are often advised to choose a healthy diet and lifestyle to control blood sugar levels. If left uncontrolled, diabetes may affect different organs of the body. Diet plays a significant role in controlling blood sugars. Many believe that diabetics cannot eat fruits. Firstly, diabetics can eat fruits in moderation as these contain natural sugar which is not harmful to your body. On the other hand, there are studies which highlight that eating certain fruits can help in controlling blood sugar levels. During the winter season, one of the commonly available fruits is guava. Many love eating guava and it is loaded with several health benefits. But then the question arises that is guava healthy for diabetics? Can it help control blood sugar levels? How many guavas can diabetics eat in a day? We have got all these questions covered in this article. Keep reading to know how diabetics can safely enjoy this winter fruit.

Diabetes: Fruits are loaded with natural sugar that may not affect your blood sugar levels

Can guava help control blood sugar levels? Let's find out

According to research published in the Journal of Clinical and Diagnostic Research, adding guava without peel to your diet can help improve blood pressure, blood sugars and serum lipid parameters. Further studies are being conducted to elaborate the relations.

Bhakti Samant who is a chief dietician at Kokilaben Dhirubhai Ambani Hospital comments, "Yes, someone with diabetes can eat guava. It does contain free sugars but has a low glycaemic index which makes it a diabetes-friendly fruit. According to the study published in the Journal of Clinical and Diagnostic Research guava fruit without the peel is more effective in lowering the blood sugars than with the peel. Hence, a diabetic person should consume it without the peel."

How many guavas can diabetics eat and when?

"Ideally, the quantity can be decided by a dietician based on an individual's needs. One guava without the peel can be safely consumed by a diabetic in between the meal timings along with some nuts," she further adds.

Diabetics can eat fruits in moderation to maintain healthy blood sugars
Photo Credit: iStock

Other health benefits of guavas

This winter delight can offer you some amazing health benefits. Guava can help you boost digestion, promote heart health and may support weight loss. It is also loaded with vitamin C that can give a boost to your immunity.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

https://www.ndtv.com/health/diabetes-add-the-goodness-of-guava-to-your-winter-diet-to-manage-blood-sugar-levels-2343230

Diabetes + Obesity = Diabesity: The Enemy Within You

From hindustantimes.com

Obesity causes malfunction of entire human body and brings a battalion of ailments, which are most detrimental to our health. The imbalance between energy intake and energy expenditure results in an oscillating weighing scale.

Imagine a secret enemy base, living and operating from your home territory! Seemingly inactive and harmless, but quietly working round the clock on executing deadly attacks on your city. The excess fat in obesity patients is similar.

Obesity is a “trojan horse”. It causes malfunction of entire human body and brings a battalion of ailments, which are most detrimental to our health. The imbalance between energy intake and energy expenditure results in an oscillating weighing scale. Obesity has become another epidemic in the country which needs attention.

A complex spectrum of factors contributes to obesity and is associated with co-morbidities like diabetes type-2, hypertension, coronary heart disease, mental illness, depression, infertility with PCOS (Poly-cystic Ovary Syndrome), colon and endometrial cancer. Obesity is a social stigma. Because of which one wants to go into hibernation and with increasing stress, tries to binge on food, making the person get caught in a vicious cycle which leads to weight gain. Obesity is a burden on society which has a potential to destroy nations - medically and economically.

Obesity causes malfunction of entire human body and brings a battalion of ailments, which are most detrimental to our health.(Unsplash)

The Story of the Hyperactive Fat:

For a long time, the medical science thought that the fat cells are like phone batteries - just store and release energy. But the recent studies proclaim fat triggers inflammation in the body.

Weakening our defense: Our body has immune cells to fight bacteria and viruses. Obesity causes a state of chronic inflammation, and sabotages your immune system, leaving it permanently triggered, making you more vulnerable to other diseases.

Triggering diabetes: In healthy people there is a switch that tells the liver to produce glucose only when the body is fasting. In obese people, liver abnormally produces glucose whether the person is fasting or not. This is the path to insulin resistance. This insulin resistance can convert to full blown diabetes due to impaired function of pancreas to produce insulin. Dr Francine Kaufman coined the term diabesity (diabetes + obesity) to describe them. Diabesity can be defined as a metabolic dysfunction that ranges from mild blood sugar imbalance to full-fledged type 2 diabetes.

Diabesity is a constellation of signs that includes:

* Abdominal obesity

* Dyslipidemia (low HDL, high LDL and high triglycerides)

* High blood pressure

* High blood sugar (fasting above 100 mg/dL, Hb1Ac above 5.5)

* Systemic inflammation

* Increase formation of blood clots

Conquering the Enemy

The first step is to understand how obesity is defined. Obesity is diagnosed by determining one’s Body Mass Index or BMI. BMI is the ratio of your weight in kilogram divided by height in meters squared.

World Health Organization (WHO) considers a BMI more than 30 as Class 1 obesity. BMI above 35 is Class II - serious obesity, and BMI above 40 is class III - severe obesity. According to the Asia-Pacific Obesity guidelines, normal weight is BMI 18.5-22.9 kg/m2, overweight is BMI 23-24.9 kg/m2 and obese is BMI>25 kg/m2.

The second critical step is to recognize that obesity as a chronic disease manifesting into metabolic syndrome that needs medical intervention. The future challenge is the identification of obesogenic environment and to create an impact for adoption of healthier choices.

The final vital step is to seek appropriate medical help. The pyramid of management of obesity include, lifestyle modification, pharmacotherapy and minimal invasive bariatric surgery (weight loss surgery). Lifestyle and behavior modifications are the foundation for treating obesity. The lifestyle modification is a combination of diet, physical activity and behavior therapy. BMI more than 32.5 is associated with diseases like diabestes, hypertension, osteoarthritis, obstructive sleep apnea, etc.

Patients who are morbidly obese i.e with a BMI > 40 Kg/m2 (or greater or equal to 37.5 kg/m2 for Asians) with or without co-morbidities are indicated for weight loss surgery. Weight loss surgery performed on patients having BMI- 32.5-37.5 kg/m2 with severe co-morbidities like diabetes, heart disease, hypertension, deep vein thrombosis, has also shown improvement in their co-morbidities with complete resolution in some patients.

Obesity is well recognized to be a pro-inflammatory condition. This directly contributes to the worst outcomes of Covid-19 infection in obese patients. The American Society for Metabolic and Bariatric Surgery has proposed that bariatric surgery can help reduce obesity and related diseases, which increases the risk of worse outcomes, if Covid-19 were to strike obese patients, and should be a surgeon’s priority during this pandemic.

Doctors and healthcare workers have taken a pledge to be frontline warriors throughout the Corona virus pandemic. All measures are being taken for maintaining a line of communication with patients during this period of uncertainty which is essential for continuity of care. With the advent of technology, patients can also utilize various online platforms to guide their weight and manage co-morbidities. Online social support group gatherings and tele-medicine implementation have brought a radical change in the healthcare sector.

The need is to make the society aware about obesity as a metabolic disorder, and to control and improve the co-morbidities associated with the combined approach of medical and surgical intervention. The rise in obesity has put the entire generation at risk. The steering wheel is in our hands to balance the risks of intervention against the benefits of improved long-term health, longevity, and wellbeing. The obesity terrorism can be exterminated with lasting results.

“Change your Life Today. Don’t Gamble your Future, Act Now Without Further Delay.”

Disclaimer: This article is sponsored by J&J in public interest. The views and opinions expressed in the article by participating doctors are based on their independent professional judgement. J&J (P) Ltd., BCCL and its group publications disclaim any liability for the accuracy or consequences flowing from adherence to their expert views.

https://www.hindustantimes.com/health/diabetes-obesity-diabesity-the-enemy-within-you/story-cABBTa7ngiCBrlguosxsuM.html

Young person's guide to managing diabetes at Christmas - 2020

From uclh.nhs.uk

                                         

Christmas is an exciting time even if it will be a bit different for us all this year. We might
be spending more time inside, making us less active than usual for this time of year.
However, it is still a good time to relax and enjoy some Christmas treats.

The team have revisited their tips for managing diabetes at Christmas and updated them for 2020:

“Relax and enjoy. If you are noticing some high glucose levels then you could try to get out for walk with your family”

“There’s no reason why children and young people with diabetes cannot enjoy festive foods and treats, just like anybody else. If your diet is healthy most of the time, treats at Christmas are fine, just try to make sure Christmas doesn’t last four weeks (and count your carbs)!”

“Check the labels of sausages, gravy and stuffing as some may contain carbohydrate, for example some stuffing may just contain meat whereas others may contain breadcrumbs or dried fruit, which contain carbohydrates”

“Excitement can lead to high or low glucose levels. If you are correcting a high glucose that is caused by excitement, only give 50% of the correction suggested by the bolus calculator”

“If you are eating out during the holidays (or ordering a takeaway/delivery) then have a look at the nutritional information on the website before you go – you then have a head start on carb counting!”

“An increased temporary basal rate might be useful for relaxing days at home or for long journeys”

“If you are using an insulin pump, rather than adjusting the basal rates of your current pattern, copy and create a new pattern to use for the holidays. You may already have a pattern that you used for lockdown which was adjusted for late nights and lie-ins!”

“Remember you may need to adjust the time your pump thinks you are going to “sleep” if you are using the TSlim with Control IQ as your sleep pattern may be different over Christmas”

“Some of our young people might be having some alcoholic drinks. Remember to stay safe – you may need less insulin if you have been drinking alcohol, you may also need an insulin free snack before going to bed. Always let the people around you know that you have diabetes so they can help you if needed.”

“If you are on injections then you might need to make adjustment to the doses or carb ratios during the school holidays – make a note of your original settings so you can go back to these after the holidays have finished”

“Christmas dinner is usually a bigger meal than normal. If you like turkey or pigs in blankets then this means more protein. High protein meals can impact glucose levels in the hours after eating so try using a combination type bolus (DualWave, extended or multiwave) over 2-3 hours to help prevent this rise.”

“If you are eating at different times of the day e.g. if you are waking up and eating breakfast later or eating later in the evening, your carbohydrate ratio might not be right. Check the time blocks in your pump/meter to make sure they are right for when you actually eat!”

“As we go into the new year, it is good time to review what supplies you have at home. If you use an insulin pump, check that you have insulin cartridges (that are in date!) and a pen device, for both long and short acting insulin, in case you need to give a pen injection”

https://www.uclh.nhs.uk/our-services/find-service/children-and-young-peoples-services/children-and-young-peoples-diabetes/diabetes-blog-news-and-updates/managing-diabetes-christmas-2020

Oranges for a diabetic diet: Is the winter fruit safe for people with type 2 diabetes?

From timesnownews.com

An exciting event about the winter season is the availability of oranges in the market. Here is what you need to know about its benefits and whether or not is it a safe food choice for diabetic patients

Is the winter fruit safe for people with type 2 diabetes?  |  

Photo Credit: iStock Images

New Delhi: People suffering from diabetes tend to stay overly cautious about what they consume. The process of being cautious can either drive people to avoid certain foods altogether or refrain from consuming a significant amount of it. However, the better alternative is always to eat in moderation than abstaining from something completely. Orange is a seasonal fruit that is loved by many people. However, if you suffer from diabetes, you may find yourself in a dilemma of whether or not it is healthy for you. People must refrain from consuming commercially manufactured orange juices under the pretext of it being healthy because of its 'fruit' content because it may often contain artificial sugar and preservatives.

Are oranges good for diabetes?

An ideal diet for diabetes must have a sufficient amount of fibre content in it and have a low glycaemic index. Oranges are a good source of fibre so that clears the first checkbox. Furthermore, the GI of ranges can vary from 40 to 50 and the advised amount of GI in food is 55 for diabetes patients.

Other health benefits of orange fruit

Some health benefits of oranges are as follows:

1. Immunity booster: Oranges are a rich source of vitamin C. Winters make the body vulnerable to various diseases. Consumption of immunity-boosting foods can help to keep ailments and other health issues at bay.
2. Heart healthy: A heart-healthy diet must be a combination of foods that are a good source of fibre, antioxidants and other essential nutrients. Oranges can help fulfil these criteria as they are nutrient-dense and can help keep the heart healthy by promoting management of blood sugar and cholesterol levels in the body. 
3. Digestive health: Foods that are rich in fibre often help in the improvement of the digestive system by promoting better metabolism and gut health. Oranges are a rich source of fibre and can therefore aid digestive health. 
4. Weight friendly: Oranges are low on calories. Therefore, you can consume them without being worried about weight gain due to excessive calorie intake. 
5. Diabetes-friendly: Oranges are a rich source of fibre and the glycaemic index of oranges is low. This makes them the perfect fruit for diabetes. 

Ways to include oranges in your diet

Oranges are fruits, therefore, you can eat it every morning separately. You can also include it as a part of your fruit salad. You can also squeeze the juice out of it and drink it in form of juice.

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

https://www.timesnownews.com/health/article/oranges-for-a-diabetic-diet-is-the-winter-fruit-safe-for-people-with-type-2-diabetes/695501

For UK Diabetics: Diabetes and Brexit

From diabetes.co.uk

As European Union (EU) trade deals continue to be negotiated, people with diabetes are understandably getting worried about how Brexit might impact receiving their medication and insulin.

We’ve put together this page of information to keep you informed as the process continues.

How could Brexit affect diabetes medication?

Although the UK is no longer officially part of the EU, the country is currently in a transition period which means fine details are still being discussed. At the moment how we trade insulin and other medicines with the EU is still being negotiated.

This transition period will end on 31 December 2020 and if an agreement has not been reached, then the default position of a no-deal Brexit will come into force on 1 January 2021. If this happens then it could mean the process of trading medication with the EU will become complicated which might impact insulin supplies into the UK.

Despite this, the Government says it does not expect insulin supplies to be disrupted as contingency plans have been put in place. We will continue to monitor this issue and keep you informed of any developments.

What is being done?

According to the Department for Health and Social Care, the Government has been working on trying to find a mutual agreement with the EU on medicines.

It is thought that the three main insulin suppliers, Lilly, Sanofi and Novo Nordisk, have kept at least six weeks stock of insulin in the UK to reduce potential disruption.

Other diabetes medicines

The Government is urging other pharmaceutical companies that supply diabetes medications to also retain stocks just in case a disruption should occur. This is to ensure most people have access to their medication should a no-deal Brexit go through.

However, many diabetes medicines are made by UK companies so it is unlikely there will be any disruption for them.

In the meantime, we recommend people who use insulin or other diabetes medicines to contact their GP and order their repeat prescription at least 14 days before collection. There is no need to stockpile though as this could put other people at risk if they are unable to access the treatment they require.

What about diabetes technology?

 The Department of Health and Social Care has confirmed that medical devices, which include diabetes technologies, are also included in the planning for both a deal and no-deal outcome.

Good news for those who use the Abbot FreeStyle Libre as that is made in the UK, so therefore should not be affected.

For those who use pumps or a continuous glucose monitor we recommend keeping a back-up supply of pen needles, lancets and test strips just in case there is a delay in those parts coming into the country.

Healthcare abroad 

After 31 December, the European Health Insurance Card (EHIC) can no longer be used when abroad in the EU so we recommend ensuring you have travel insurance that fully when travelling overseas.

https://www.diabetes.co.uk/diabetes-and-brexit-2020/

Pocketsize breathalyser could help detect diabetes

From diabetes.co.uk/news

A newly developed sensor will help form a breathalyser that will be able to detect early warning signs of chronic diseases like diabetes and cancer.

The highly-sensitive sensor has been created from a material called a ‘nanoparticle scaffold’ which is thousands of times smaller than a human hair.

A prototype of the device, which will look similar to the technology police use to detect drunk drivers, is being created.

At the moment, blood tests are used to determine whether there are any signs of disease. But these biomarkers can also be found in a person’s breath, but at a much lower concentration.

Current lab analysis is expensive involves using equipment, which is why Nottingham Trent University and the Australian National University wanted to find a way to speed up the procedures and make them cheaper.

Dr Mohsen Rahmani, a Royal Society Wolfson Fellow at Nottingham Trent, said: “The good thing about breath is it’s full of biomarkers that could help us to detect chronic illnesses, but their concentration is so little in gaseous environments. The problem up to now has been the lack of a reliable detector. Our new material, however, would be able to detect a low concentration of biomarkers freely moving within these environments. Our sensing material will not need batteries, wires or large and expensive lab equipment.

“This paves the road for the next generation of pocket-size sensors that could quickly and reliably diagnose disease at very early stages, simply by blowing on them.”

It is hoped that once this device has been developed and has been tested to ensure it works effectively, it could help detect signs of disease so early interventions could be introduced.

https://www.diabetes.co.uk/news/2020/dec/pocketsize-breathalyser-could-help-detect-diabetesnews/2020/dec/people-prone-to-allergic-reactions-urged-to-avoid-covid-vaccine.html

Manage Diabetes With This Anti-Inflammatory Lemon-Cinnamon Tea

From food.ndtv.com

Diabetes Mellitus is a group of conditions that often results in fluctuating blood sugar levels. Some common symptoms of diabetes are increased thirst, sudden weight-loss of weight gain, fatigue, frequent urination, irritability and blurred vision. Many health experts have dubbed diabetes as a 'slow killer' but since there is no known cure to reverse the condition, all you can do is look after your diet and lifestyle that could help manage the symptoms. A diabetic diet should be replete with high fibre, low glycaemic index foods. There are some herbs and spices too that could help prevent the blood sugar spikes. Cinnamon for instance, could be a perfect alternative to sugar. While the spice is hot, it also comes with a delectable sweet tone, which could be added to your winter preparations. Experts have also called cinnamon a diabetes 'superfood'.  According to a study published in Diabetes Care, cinnamon bark could help regulate blood glucose and cholesterol in Type 2 Diabetic patients. A 2007 analysis published in The American Journal of Clinical Nutrition showed that 6 gram of cinnamon could help prevent risk of hyperglycaemia after meals. It could prevent stomach emptying and impart feeling of fullness.

Cinnamon could be a great addition to herbal teas in this weather. It can be combined with other healthy ingredients too. Take for instance lemon, it could add a citrusy kick to anything that it is added to, and give it a healthy upgrade. Lemons are loaded with vitamin C, a potent antioxidant that helps fight free radical activity that worsen chronic infections.

Here is a recipe of a lemon-cinnamon tea you can add to your diabetes diet. This tea also has the goodness of ginger that could help fight inflammation in body, very common among diabetes.

Ingredients:

• 1 tbsp green tea
• 1 inch cinnamon stick
• ½ inch ginger
• A pinch of lemon juice
• 1 cup water

Method:
1. Take a cup of water in  a vessel. Add ginger, and cinnamon to it and bring it to boil.
2. Add the green tea and let it steep for 3-4 minutes.
3. Add lemon juice and allow it to steep for another minute.
4. Strain and serve.
Try this tea, but make sure you never forget about practicing moderation.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

https://food.ndtv.com/food-drinks/manage-diabetes-with-this-anti-inflammatory-lemon-cinnamon-tea-recipe-inside-2340919

The silent epidemic that is three times as deadly as COVID

From weforum.org

Diabetes is rising across the globe, killing 4.2 million people last year.

Middle- and low-income countries are seeing the biggest increases.

Over 460 million people already live with diabetes.

By 2045 over 700 million people will have the condition.

Changes to diet, exercise and quitting smoking can stop or even reverse the condition.

It’s the silent epidemic that claims 4.2 million lives around the world every year – almost three times as many deaths as COVID-19. Diabetes is on the march, with experts predicting that one in 10 of us will be affected by 2045.

An estimated 463 million people already live with diabetes and that figure is set to rise to over 700 million by 2045, according to the latest data from the International Diabetes Federation (IDF). The condition is already one of the top 10 causes of death globally.

Diabetes is on the rise in several major economies.

Image: Statista

China, the United States and India had the highest rates of diabetes last year, each with over 30 million cases, according to IDF’s latest Diabetes Atlas. The condition is rising fastest in sub-Saharan Africa with the number of cases forecast to increase by 143% by 2045.

The number of people with diabetes in the Middle East and North Africa is expected to grow by 96% in the same period with an increase of 74% forecast in South East Asia.

Diabetes is a serious, long-term condition that occurs when the body cannot produce any or enough insulin or cannot effectively use the insulin it produces. This results in a situation known as hyperglycaemia where excessive blood sugar levels can cause a person to slip into a coma.

Which type?

There are two basic forms of diabetes. Type 1 diabetes cannot be prevented and is caused by an autoimmune reaction in which the body’s immune system attacks the insulin-producing cells of the pancreas. Genetic defects and viral infections are among its known causes.

Around 90% of diabetics worldwide have Type 2 diabetes, which has been linked to obesity and ageing and may have no early symptoms. Changes in diet, increased exercise, stopping smoking and maintaining a healthy body weight can manage and even reverse the condition.

The World Health Organization (WHO) says the number of cases has nearly quadrupled since 1980. When the IDF first published global data in 2000, there were an estimated 151 million people with the condition.

Part of the increase in the number of cases is the result of improved diagnosis, but the IDF says up to half of all Type 2 diabetes cases remain undiagnosed. Increasing wealth and access to unhealthy foods are also key factors in the rise in the number of people with the condition.

“Diabetes is a serious threat to global health that respects neither socioeconomic status nor national boundaries,” says IDF president Professor Nam H Cho. “If not well managed, it can lead to frequent hospital admissions and premature death.”

Global health expenditure on diabetes last year was $760 billion and is expected to reach $825 billion by 2030 and $845 billion by 2045. The WHO says most of the burden falls on middle- and low-income countries which are also seeing the greatest increase in cases.

Over 10,000 new cases are diagnosed each year among children and adolescents in sub-Saharan Africa, according to the IDF Diabetes Atlas, which says that in countries with limited access to insulin and inadequate health provision, young people “face serious complications and premature mortality”.

The United Nations Sustainable Development Goals include a pledge to ensure healthy lives for all people, listing diabetes alongside cancer and heart disease as one of the non-communicable diseases responsible for one death every two seconds among 30-70 year olds.

A better way

But it doesn’t have to be like this. The WHO says that simple blood glucose tests could improve diagnosis and reduce the risk of long-term organ damage which often results from undiagnosed diabetes.

“A series of cost-effective interventions can improve patient outcomes, regardless of what type of diabetes they may have,” says the WHO. These interventions include controlling blood glucose levels and blood pressure and regular screening for damage to the eyes, kidneys and feet.

Last month, the World Economic Forum launched the Partnership for Health System Sustainability and Resilience in collaboration with the London School of Economics and AstraZeneca to help strengthen global healthcare in the wake of COVID-19.

The Forum said the pandemic had “exposed long-standing fault lines in health systems that were already straining to meet increasing population needs and bridge health inequalities”. Change is needed to build resilient health systems that are able to cope with long-term stresses.

https://www.weforum.org/agenda/2020/12/diabetes-silent-epidemic-world-health/

Diabetes: Handful of these nuts can help you manage blood sugar levels

From thehealthsite.com

Did you know a handful of nuts can help you manage blood sugar levels? Know which nuts to include

     

Diabetes is one of the major health concerns, affecting millions of people across the world. It is a lifestyle disease, meaning what you eat and how much you move plays a pivotal role in keeping your blood sugar levels in control. One food that can help you manage diabetes is nuts. These minuscule delights can easily be added to your diet and provide a multitude of health benefits.

Nuts Are Loaded With Nutrients

Nuts are a powerhouse of nutrients that can help you improve your health in more ways than one. They are loaded with antioxidants, fibre, protein, unsaturated fats, phytochemicals, vitamins and minerals. Although nuts are high in fat, they are high in healthy fats (monounsaturated and polyunsaturated) and low in unhealthy fats (saturated fats).

But Are Nuts Good For Diabetes?

Nuts are touted as one of the best foods for metabolic syndrome and type-2 diabetes. According to a study published in the Journal of the American College of Nutrition, regular consumption of nuts can decrease the prevalence of diseases such as cardiovascular diseases, metabolic syndrome and type 2 diabetes.

Nuts are low in carbs, which makes them a great alternative for high-carb foods that cause a blood sugar spike. Some nuts like almonds, peanuts and pistachios help alleviate “bad” cholesterol levels, too much of which can cause the arteries to narrow down. They also have a low glycaemic index, which is great for people with diabetes.

But some nuts are more beneficial to diabetics than others. Here is a list of nuts you can add to your diet.

Almonds

Almonds generally offer many nutritional benefits, but they are extremely beneficial for people with diabetes. Studies, over the years, have shown that almonds may alleviate the risk of blood sugar and reduce insulin levels after meals. They are also high in magnesium, which can help alleviate the risk of developing type 2 diabetes.

Cashews

A study published in the Journal of Nutrition found that a cashew-enriched diet can help reduce blood pressure and control cholesterol levels. Including cashews in the diet also had a positive effect on blood glucose levels.

Walnuts

Walnuts are a great source of dietary fibre. Fibres take more time to digest, thereby slowing down the release of sugar in the bloodstream. This helps build resistance for insulin, control blood levels and even mitigate the risk of developing type-2 diabetes. The GI of walnuts is also low.

Pistachios

Pistachios contain healthy fats, antioxidants, fibre and protein – all of which is healthy for diabetics. Like other nuts on the list, it also has a low GI. It also contains components that help relieve stress, induce sleep and improve overall health.

Peanuts

Rich in dietary protein, vitamin E, amino acids, polyphenolic antioxidants and dietary fibre, peanuts are an excellent option for diabetics. They are packed with essential B-vitamins and many other essential nutrients. With a GI index of 14, this wonder nut can help manage blood sugar. Magnesium in peanuts is also a plus.

Takeaway

Nuts like almonds, cashews, pistachios, peanuts and walnuts are good for diabetics. The best way to manage blood sugar levels is to eat a handful of nuts regularly. However, you must avoid the ones with added salt or other flavours. Also, it is essential to consult your doctor before making any changes in your diet.

https://www.thehealthsite.com/diseases-conditions/diabetes/diabetes-handful-of-these-nuts-can-help-you-manage-blood-sugar-levels-785707/ 

Type 2 diabetes: Adding turmeric to your meals could help lower blood sugar levels

From express.co.uk

TYPE 2 diabetes is a condition which is largely affected by what foods a person eats. Food and diet can either help or hinder blood sugar levels. Adding more turmeric spice is a healthy way to keep blood sugar levels healthy and reduce any serious health risks associated with diabetes.

Type 2 diabetes affects roughly more than one in 16 people in the UK with roughly 3.9 million living with the dangerous condition. Finding healthy ways to help lower your blood sugar is pertinent when it comes to living with the condition and according to experts adding turmeric spice to your food could help lower your blood sugar levels.

Turmeric’s active component, curcumin, is credited with many of the spice’s purported benefits. Numerous studies suggest that curcumin can decrease the level of glucose in blood, as well as other diabetes-related complications.

Researchers also found that curcumin may have a role in diabetes prevention.

Curcumin extract can be found in over-the-counter supplements and may also provide general health benefits, such as in aiding digestion.

                                                                (Image: Getty Images)

Curcumin may help people with diabetes manage their blood sugar levels, said Medical News Today.

The health site continued: “Review papers discuss studies in animals that have indicated that curcumin could have a positive effect on high blood sugar and improve insulin sensitivity.

“Scientists believe that turmeric may have properties that help reduce inflammation and oxidative stress, which are factors that appear to play a role in diabetes. For this reason, they believe that turmeric may be useful for people with diabetes.”

In a study published in the US National Library of Medicine National Institutes of Health, curcumin a natural product for diabetes and its complications was analysed. 

The study noted: “Curcumin is the yellow-coloured bioactive constituent of the perennial plant, Curcuma longa L., which possesses a wide range of physiological and pharmacological properties such as antioxidant, anti-inflammatory, anticancer, neuroprotective and anti-diabetic activities.

“Anti-diabetic activity of curcumin may be due to its potent ability to suppress oxidative stress and inflammation.

“Curcumin possesses a protective role against advanced glycation as well as collagen cross-linking and through this way, mitigates advanced glycation end products-induced complications of diabetes.

“Curcumin also reduces blood glucose, and the levels of glycosylated haemoglobin in diabetic rats through the regulation of polyol pathway.”

The study concluded that scientific literature shows that curcumin possesses anti-diabetic effects and mitigates diabetes complications.

In another study the use of an anti-inflammatory supplement in patients with chronic kidney disease was investigated.

“Chronic kidney disease (CKD) is characterized by a continuous reduction in kidney function, increased inflammation, and reduced antioxidant capacity,” noted the study. “Sixteen patients with CKD were randomly chosen to receive a herbal supplement composed of Curcuma longa and Boswellia serrata, or placebo. This study demonstrates that mild and moderate CKD is associated with chronic inflammation and low antioxidant activity. Curcumin and Boswellia serrata are safe and tolerable and help to improve the levels of an inflammatory cytokine.”

Health experts advise mixing a pinch of cinnamon powder in turmeric milk and drinking it in the morning. This combination of powerful spices can lower the insulin and triglycerides that are triggered by high-fat meals and can lower the blood sugar levels to a great extent.

Other foods said to help lower blood sugar levels and reduce risk include seafood, broccoli, lentils, kale, berries, avocado and protein.

For people with prediabetes, diabetes, or other conditions that affect blood sugar, diet is a major part of maintaining healthy blood sugar levels.

https://www.express.co.uk/life-style/health/1371604/type-2-diabetes-diet-food-turmeric-curcumin-lower-blood-sugar

The Latest Scoop On Coffee Benefits & Risks

By Carol Chuang

Even though coffee has long been an integral part of the daily routines of many people around the world, coffee drinking, at times, has been looked at as a vice or a crutch to get some quick energy during the day. You might even have been told that coffee could raise your blood pressure, give you ulcer, impair sleep, dehydrate you, and maybe even cause cancer. For 25 years, the World Health Organization (WHO) had classified coffee as a possible carcinogen that could lead to bladder cancer.

Then things began to change a few years ago. In June 2016, the WHO, after reviewing 1,000 studies that showed coffee is not a cancer culprit, reversed course, saying that coffee is no longer classifiable as a carcinogen and has no carcinogenic effects on cancers, including those of the pancreas and prostate. In fact, it may even reduce the risk of liver and uterine cancers.

In recent years, tons of research on coffee have been published. Most of them focus on caffeine but coffee literally contains over 1,000 chemical compounds, including antioxidants (like chlorogenic acids) and diterpenes. These contribute not only to the unique flavour but also the many physiological effects of coffee.

Some studies show caffeinated and decaffeinated coffee as having the same health effects, which suggests that the other compounds in coffee play the role. Caffeine and some of these other substances in coffee seem to have their good and bad sides, and coffee's overall effect may depend on how much they cancel each other out. It gets rather complicated.

In the following, you will find out the latest scoop on where coffee stands on different health conditions, what to avoid, and how to get the most benefits out of your daily cup of joe.

Neurodegenerative Disorders

The effects of caffeine on the brain have been well researched. Caffeine is the most commonly consumed psychoactive drug in the world. Some of its behavioural effects, such as arousal, may resemble those produced by cocaine, amphetamines, and other stimulants. Coffee consumption accounts for about 75% of the adult intake of caffeine in the U.S., although that might be changing among younger adults with the growing popularity of energy drinks.

The caffeine content of coffee drinks varies tremendously, depending on the type of beans used, how they are roasted and prepared, and the strength of the coffee. The following is a comparison of caffeine content in various types of caffeinated drinks.

________________________ Serving Size/Caffeine (mg)

Home-Brewed Coffee _______ 8 oz /95

Starbucks Brewed Coffee ____ 8 oz/130-190

Cold Brew Coffee ___________ 8 oz/100-200

Espresso __________________ 1 shot/64-75

K-Cup Coffee Pods _________ 1 pod/75-150

Instant coffee ______________ 8 oz/60-75

Black Tea _________________ 8 oz/50

Green Tea _________________ 8 oz/35

Red Bull ___________________ 8.4 oz /80

Caffeine gets absorbed in the stomach and small intestine and then distributed throughout the body, including the brain. The amount circulating in the blood peaks 30-45 minutes after consumption.

Caffeine is metabolized in the liver. Tobacco and marijuana accelerate caffeine metabolism, oral contraceptives slow it down. Researchers have identified genes (CYP1A2 or CYP2E1) that influence a person's rate of caffeine metabolism, which explains why some people are more sensitive to caffeine than others.

Caffeine has multiple targets in the brain but the main ones are the adenosine receptors. Adenosine is a brain chemical that dampens brain activity. By hogging adenosine's receptors, caffeine sets off a chain of events that affects the activity of dopamine, another important brain chemical, and the areas of the brain involved in arousal, pleasure, and thinking.

- Parkinson's disease (PD)

PD is a long-term degenerative disorder of the central nervous system that mainly affects the motor system. The part of the brain that is affected by PD, called the striatum, has many adenosine receptors.

• A large number of epidemiological studies report an inverse, dose-responsive relationship between coffee consumption and the risk of developing PD. Drinking coffee appears to reduce or delay the development of PD.
• The first prospective study on 8,004 Japanese American men living in Hawaii over a period of 27 years reported an inverse association between PD incidence and those drinking more than 4 cups of coffee a day. The coffee drinkers showed a 5-fold reduced risk of PD compared to non-drinkers. The study showed no protection from decaffeinated coffee though, pointing to caffeine rather than other substances in coffee as the contributing factor.

- Dementia/Alzheimer's disease (AD)

Dementia is associated with diminished cognitive skills such as memory, reasoning, and communication to the point that it interferes with daily activities. AD is the most common type of dementia. Though the precise causes of AD are still unknown, this neurodegenerative condition is a result of brain cell death due to the formation of beta-amyloid peptides in the brain, which are mis-folded strands of a protein called tau.

• Majority of the studies (about 3 out of 5) support coffee's favourable effects against dementia/AD. These studies suggest that regular consumption of 3-5 cups per day over a lifetime reduces the risk of dementia/AD at late-life. It seems that coffee consumption is particularly beneficial before the occurrence of the disease, i.e. during the pre-morbid phase.

- Cognitive Aging

• Research suggests that habitual coffee consumption can help reduce cognitive decline in older adults.
• Caffeine improves attention span, reaction time, psychomotor performance, cognitive function, verbal memory, as well as feelings of well-being in the elderly. It appears that caffeine may help to reverse the effects of cognitive decline by stimulating the energy resources of the elderly.
• In women, caffeine helps improve performance during more complex tasks requiring sustained attention.

Cardiovascular Disease (CVD)

CVD generally refers to conditions affecting the heart and circulation, including coronary heart disease, heart attack, and stroke. Each of these conditions can be affected by risk factors including blood pressure, cholesterol, and homocysteine levels.

• Research into coffee consumption and CVD has suggested that a moderate intake of coffee, around 3-5 cups per day, may reduce CVD mortality risk.

- Coronary Heart Disease (CHD)

CHD, also known as coronary artery disease or ischemic heart disease involves the reduction of blood flow to the heart muscle due to build-up of plaque in the arteries of the heart.

• Many studies suggest a protective effect, particularly in women, at intakes of around 3-5 cups per day. Higher consumption does not provide additional benefits.

- Stroke

A stroke occurs when blood supply to the brain is interrupted or reduced, preventing brain tissue from getting oxygen and nutrients, causing cell death. There are two main types of stroke: ischemic, due to lack of blood flow, and haemorrhagic, due to bleeding.

• Most of the studies reviewing the association between coffee consumption and stroke have suggested that drinking 3-5 cups of coffee per day is associated with a reduced stroke risk, particularly in women.

- Atrial Fibrillation (AFib)

AFib is the most common cardiac arrhythmia and involves the two upper chambers (atria) of the heart. People with AFib usually have a significantly increased risk of stroke.

• To date, research has not demonstrated an association between coffee consumption and risk of AFib. Some studies have even suggested that coffee consumption may have a protective effect.

- Blood Pressure (BP)

• The association between coffee consumption and blood pressure is not conclusive, with studies reporting conflicting results. Researchers suggest the variability in BP response may be partly explained by genetic risk of high BP in some individuals, hence, further investigation is required before conclusions can be drawn.

- Cholesterol

• The diterpenes cafestol and, to a lesser extent, kahweol, in coffee oil can raise the blood levels of both total and LDL cholesterol. Whether these diterpenes permeate into brewed coffee, and to what extent, depends on the brewing method.
• For Scandinavian boiled coffee, French Press, Greek, and Turkish coffee, these components can pass into the brew, whereas they are largely retained in the paper in filtered coffee. Espresso coffee contains about half the amount of diterpenes of unfiltered coffee, however, since it is served in small quantities, the effect on cholesterol levels is negligible.
• Trials using filtered coffee demonstrate virtually no effect on blood cholesterol levels, whereas consumption of unfiltered coffee can increase cholesterol levels. However, the effect appears to be transient.
• Research on cafestol and kahweol show that they may also have health benefits that are lost when they are filtered out. Both seem to have some anticancer effects and may be good for the liver.

- Homocysteine

Homocysteine is an amino acid that the body produces. Elevated homocysteine levels may indicate a person has a vitamin B-6, B-12, and folate deficiency or an increased risk for CVD.

• Studies have shown that high coffee consumption (6-10 cups per day) increases levels of homocysteine but homocysteine also decreases when coffee consumption is stopped. Apart from the caffeine, research indicates chlorogenic acid, which is the main antioxidant in coffee, may also play a role in pushing up homocysteine levels.

Diabetes

Diabetes refers to diseases that involve problems with the hormone insulin. Normally the pancreas releases insulin to help your body store and use the glucose from the food you eat. Diabetes occurs when the pancreas produces very little or no insulin, or when the body does not respond appropriately to insulin.

Type 1 diabetes is an autoimmune disease whereby your body attacks the pancreas and the organ is damaged and cannot make insulin. With type 2 diabetes, your pancreas usually still makes some insulin but you have insulin resistance and the body does not respond to it like it should.

Diabetes is characterized by high levels of glucose in the blood. Glucose is vital to your health as it is an important source of energy for the cells that make up your muscles and tissues. It is also your brain's main source of fuel. However, too much sugar in the blood can lead to serious health problems.

• There is a huge body of evidence suggesting that drinking 3-4 cups of coffee per day is associated with about 25% lower risk of developing type 2 diabetes (but not type 1), compared to consuming none or less than 2 cups a day.
• Interestingly, decaffeinated coffee also demonstrates similar inverse associations. Tea, however, has no effect on diabetes risk. The results point to the possibility that the health benefits come from the other compounds in coffee.
• In mice studies, scientists found that the diterpene cafestol significantly improves insulin sensitivity and lowers blood glucose levels of mice fed a higher dose of cafestol.

Cancer

• Research is quite clear that coffee drinking is not a cause of female breast, pancreas, bladder, and prostate cancers, and may reduce the risk of liver and uterine cancers. However, the evidence is inadequate for other cancer types.
• Recently, California requires coffee houses to post a warning label that says coffee contains acrylamide, which is a possible link to cancer based primarily on genotoxicity experiments in animals. Acrylamide is a chemical produced during the coffee roasting process. It is also found in French fries, toasted bread, snack foods like potato chips and pretzels, crackers, biscuits, cookies, cereals, and cigarettes.
• The amount of acrylamide in coffee varies (dark roasts has less than light roasts), and is often quite small compared to amounts found to cause cancer in animals. Two large studies in humans found no association between dietary acrylamide and risk of several cancers. Nevertheless, further research is needed to fully understand the biologic mechanisms associating acrylamide consumption and cancer risk.

Obesity

• Researchers found that the amount of caffeine in one standard cup of coffee is enough to stimulate brown fat activity. Brown fat tissue is involved in heat generation as well as glucose and fat burning. These cellular activities that occur after drinking coffee are not present after drinking water. Hence, coffee may have the potential to help improve weight management.

Athletic Performance

• Consuming a cup of coffee prior to working out enables an athlete to train longer and with greater power output. Caffeine has been shown to improve endurance levels and resistance to fatigue.
• One study shows that drinking coffee reduces post-workout muscle soreness and shortened recovery time compared to a placebo.

Dehydration

• Science has proven that a moderate intake of coffee each day will not lead to dehydration. Researchers measured total body water and urinary and blood hydration markers to evaluate hydration status. They found that coffee drinkers have the same hydration from coffee as from drinking water.
• Hydration is about getting water inside your cells, therefore, the mild diuretic effects of caffeine do not cause you to become dehydrated. However, drinks like coconut water that empty from the stomach at a slower rate than coffee will provide hydration over a longer time period.

Best Types Of Coffee

While there are multiple benefits to drinking coffee, it is crucial you are drinking dark roast and organically/biodynamically grown coffee.

Coffee may be produced as a light to dark roast, each with a unique taste and acidity level. Dark roast coffee has the most health benefits due to the high level of antioxidants and low level of acrylamide.

It is equally important to buy organically/biodynamically grown coffee as coffee is a crop that is heavily sprayed with pesticides. Studies reveal that conventionally grown coffee beans contain very high chemical residues of glyphosate (Roundup), which is a carcinogen.

What To Avoid When Drinking Coffee

1. Avoid consuming caffeine while pregnant as the caffeine is broken down more slowly during pregnancy and can cross the placenta, entering the growing baby's bloodstream where it cannot be broken down. Caffeine consumption has been linked to low birth weight babies, heart problems, and behavioural disorders in later life. Beware that some commercial decaffeinated coffee may contain as much as 12-25 mg of caffeine per 16-oz serving.
2. Avoid if you have a food sensitivity/allergy to coffee.
3. Avoid coffee if you have acid reflux or heartburn.
4. Avoid caffeine if it makes you anxious, gives you tremors or palpitations.
5. Avoid coffee if it raises your blood pressure to an unhealthy level.
6. If you have high LDL cholesterol, it is best to drink filtered coffee. Just make sure you use paper filters that have not been bleached with chlorine.
7. Some individuals are slow metabolizers of caffeine, which means caffeine will have a greater effect on your sleep than others. Avoid additional caffeine consumption after your morning joe.
8. If you are not a coffee drinker, there is no reason to feel compelled to start. Coffee, however, is an excellent source of antioxidants with a small amount of magnesium and potassium. To get the most benefits, it is most desirable to drink your coffee without adding sugar. Black or with a tiny bit of cream is the best.
9. Do not have your coffee way too hot as drinking very hot liquids is linked to cancer of the oesophagus.

The Bottom Line

The news on coffee is mostly good. A massive number of studies has backed up the link between drinking coffee and added longevity, reduced risk of neurodegenative diseases, cardiovascular disease, type 2 diabetes, and many types of cancer. The largest health benefits are associated with drinking 3-4 cups a day. Drinking more than 4 cups, however, has not produced additional benefits.

If you are currently a coffee drinker, there are now good reasons to relax and enjoy the habit (unless you have one of the conditions mentioned above). To reap the most benefits, just make sure you are drinking organic/biodynamically grown, dark roast coffee with no added sugar.

Carol Chuang is a Certified Nutrition Specialist. She has a MS degree in Nutrition and has been specializing in Metabolic Typing and Functional Diagnostic Nutrition for the last 13 years. She is also a Certified Gluten Practitioner and has extensive expertise in gluten-related disorders and autoimmune diseases. Although she is not currently taking on new nutrition counselling clients, she continues to write a bi-monthly nutrition newsletter and give nutrition talks.

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