How much sleep do you need to control cholesterol and diabetes?

From indianexpress.com

The general idea of being fit is usually assumed as exercising regularly and having a healthy diet. Somehow on the face of it, it’s true to some extent, but this is not always the case. People don’t realise that sleep also plays a crucial part when it comes to physical and mental well-being by being a restorative process, which should not be negotiable.

Hectic working hours, increasing stress levels and an unhealthy lifestyle can cause irregular sleep patterns. This not only disturbs your daily routine but can also hamper your health leading to lifestyle conditions like deranged cholesterol and diabetes.

It’s a preconceived notion that cholesterol and diabetes are usually genetic diseases and only unhealthy eating patterns and lifestyle cause them. A report published in the Harvard Health Journal stated that short-term sleep deprivation can put you at risk of both deranged cholesterol and diabetes.

So, let’s dive deep into how sleep affects cholesterol and diabetes levels.

What happens when you sleep

Sleep helps your body and mind repair and recharge themselves. The release of a hormone called melatonin during sleep relaxes your body, leading to a slight drop in blood pressure and heart rate. But things can go for a toss if you are sleep-deprived or have a disrupted circadian rhythm. Insomnia can generally make your body work abnormally. It affects your mental and physical abilities to prepare your body for the next day. It leaves your brain exhausted, affecting the natural functioning of the body.

Connection between sleep deprivation and cholesterol

Lack of sleep can lead to higher cholesterol and blood pressure. In a 2009 study, called the “Issue of Sleep”, it was found that men who slept less than six hours had higher LDL cholesterol. Additionally, women who slept almost the same amount had lower cholesterol levels. Now, this also depicts that sleep affects men and women differently. Sleep deprivation can dip levels of leptin, a hormone that stabilises metabolism and appetite. No doubt that people who are obese often have higher cholesterol levels. Even in 2020, a research by the Institute of Military Cognitive and Brain Sciences, Academy of Military Medical Sciences, Beijing showed that sleep deprivation increased the serum cholesterol levels and encouraged cholesterol pileup in the liver.

Diabetes and lack of sleep

According to the Centres for Disease Control and Prevention (CDC), having irregular sleep patterns can increase insulin resistance in your body. A 2009 report in Diabetes Care found an increased risk of Type 2 diabetes in people with persistent insomnia. Similarly, people with diabetes are often sleep deprived because of frequent urination at night. Even if you have prediabetes, poor sleeping patterns will worsen your glucose intolerance.

Sleep deprivation has been found to raise levels of ghrelin, the hunger hormone, and decrease levels of leptin, the satiety hormone. That’s why people seek relief in foods that raise blood sugar. The American Academy of Sleep Medicine and the Sleep Research Society recommend that adults should get a minimum of seven to eight hours of sleep per day. Staying up late at night means binge-watching and eating, which often results in consuming junk foods that are high in carbs and sugar. All this increases the risk of Type 2 diabetes and is equally connected to obesity.

Here’s how you can improve your sleeping patterns and get quality sleep

Set up a sleeping schedule: Just like any other routine, having a definite sleeping pattern can help you maintain your cycle of rest and activity. Sleeping at the same time every day and waking up on time will help you attain quality sleep.

Relax before bedtime: Proper relaxation of body and mind before sleeping can make you sleep like a baby. For this, you need to keep your phone aside for at least half an hour before bed. Ensure that your room is dark and quiet. Plus, you can always read a good book or listen to soothing music which can prepare you for deep sleep.

Healthy diet and exercise are the keys: Along with the sleeping routine, a proper meal and regular exercise will make you sleep more easily and peacefully. Have a nutritious and light meal four hours before going to bed. Exercising for 20-30 minutes is a must.

Following these tips and keeping a check on your sleep patterns can reduce your risk of high cholesterol and diabetes and lead to your well-being as well.

https://indianexpress.com/article/lifestyle/health-specials/lack-sleep-cholesterol-diabetes-8376708/  

How To Reverse Type 2 Diabetes Naturally?

From outlookindia.com

The United States Centre for Disease Control and Prevention recently released numbers showing that 30.3 million Americans now have diabetes, including the 7.2 million who weren't even aware they had it. Diabetes has reached "epidemic" proportions. Individuals of all ages, including 132,000 children and teenagers under 18, are affected by symptoms of diabetes. 

Diabetes is of many types, but the most common one is type 2 diabetes, which affects most individuals as they age. Type 2 diabetes (also known as diabetes mellitus) is caused by a perfect storm of inactivity, too much consumption of unhealthy food, emotional stress, lack of sleep, pollutants, and heredity. 

Patients with type 2 diabetes symptoms frequently seek aid from natural medicine and traditional therapy to address their ailment. Natural remedies and following a healthy lifestyle aside from medication are excellent ways to supplement any diabetic therapy and potentially even reverse it in some early cases.  

How do you get diabetes? 

Diabetes is a condition linked to high blood sugar levels. Diabetes occurs when the body stops producing and reacting to normal insulin levels after consuming diets high in carbs, sugar, and fats. Instead, the pancreas releases insulin, a hormone that aids in storing sugar and fat. However, diabetes symptoms and elevated blood sugar levels are caused by improper insulin response. 

Types of Diabetes: 

Type 1 Diabetes 

Since type 1 diabetes often develops before age 20, it is sometimes referred to as "juvenile diabetes." It is an autoimmune condition when the immune system outbreaks the pancreatic beta cells that produce insulin. 

The pancreatic cells are damaged, which results in diminished or non-existent production of insulin. A virus, genetically engineered organisms, heavy metals, or foods like wheat, cow's milk, and soy are a few of the main factors that may set off an autoimmune reaction. 

Although type 1 diabetes is seldom reversible, considerable improvements in blood sugar levels can be noticed with the correct dietary modifications. 

Type 2 Diabetes 

The most prevalent kind of diabetes is type 2, and unlike type 1 diabetes, it often affects persons over the age of 40, particularly those who are overweight. Insulin resistance or inadequate secretion of the hormone insulin is the primary type 2 diabetes symptoms. It is brought on by elevated blood sugar. 

The body can keep up for a while by generating more insulin, but eventually, the insulin receptor sites wear out. In the long run, diabetes may influence almost every bodily function, impairing overall energy, digestion, weight, sleep, eyesight, and more.  

How to reverse diabetes naturally? 

Not all types of diabetes can be reversed, but there is still hope to reverse type 2 diabetes symptoms or prediabetes partially. Making significant changes in lifestyle and eating habits alongside incorporating effective natural supplements like GlucoRedi can help safely manage diabetes in the long run.  

The following steps can be followed to reverse diabetes naturally :-

1. Eliminating food from the diet that negatively impacts blood glucose levels 

Certain substances negatively impact blood sugar levels because they promote inflammation and trigger immunological responses. The first step in naturally reversing diabetes is to eliminate the following things from the diet: 

• Refined sugar- Refined sugar elevates blood glucose quickly, and soda, fruit juice, and additional sugary drinks are the greatest offenders. These sugars enter the circulation quickly and can induce dangerously high blood glucose levels. 

• Grains- Gluten-containing grains like wheat have a high concentration of carbs, broken down into sugar within minutes of eating. Gluten can promote intestinal inflammation, which affects hormones such as cortisol and leptin, which results in blood sugar fluctuations. 

• Alcohol- Alcohol can significantly raise blood sugar levels and cause liver damage. According to a study published in the Annals of Internal Medicine, excessive alcohol intake was related to a 43 percent higher incidence of diabetes. 

• GMO foods- Genetically Modified soy, corn, canola, etc., have been linked to several disorders like kidney disease and diabetes.  

2. Including nutrients that have a positive effect on blood glucose levels 

3. Some food items help to regulate blood sugar levels and prevent sudden spikes. They are- 

   • Fibre-rich food- According to research, 90% of the US population does not digest enough fibre daily. High-fibre diets reduce glucose absorption, control blood sugar levels, and aid in detoxification. 

   • Food rich in magnesium- Since magnesium is involved in glucose metabolism, it can help manage blood sugar levels. According to research, diabetes is usually connected with magnesium insufficiency. 

   • Healthy fats- Medium-chained fatty acids contained in coconut and red palm oil can help control blood sugar levels as they become the body's preferred fuel source over sugar. 

   • Lean protein- Eating protein-rich food has little influence on blood glucose levels and can decrease sugar absorption. 

4. Exercising regularly to keep the blood glucose levels well within control 

Exercise decreases chronic illness and can help naturally reverse diabetes. Exercise improves blood glucose management and can prevent or postpone type 2 diabetes, according to research, while also improving blood pressure, heart health, cholesterol levels, and quality of life. 

Exercise boosts metabolism by burning fat and creating lean muscle. Simple physical activity, such as going for a 20- to 30-minute walk daily, is helpful, especially after meals. Another excellent approach is to practice yoga or stretching at home or in a studio. 

4. Giving the body enough rest 

5. Everyone needs adequate sleep, but it becomes critical while attempting to reverse diabetes. There is a direct link between insufficient sleep and elevated blood sugar levels. According to experts, proper sleep is just as crucial for a healthy body as nutrition and exercise. Sleeping fewer than 5 hours or more than 10 hours a night has to lead to raising blood sugar levels.  

5. Incorporating supplements that help manage blood glucose levels efficiently

Supplements and a proper diet can be highly beneficial in managing and even reversing diabetes.  

There are many blood sugar-optimizing supplements on the market, among which GlucoRedi is the most effective. It is the only supplement with all the natural ingredients like Gymnema sylvestre, berberine, licorice, Shilajit, bitter melon, etc., that are scientifically proven effective against diabetes.  

Frequently asked questions 

7. Can symptoms of diabetes be reversed naturally? 

It is possible to reverse type 2 diabetes symptoms  naturally, with or without medication. 

8. What foods can reverse diabetes? 

9. Foods that are low in carbohydrates and rich in fibre are considered best for reversing diabetes naturally. These foods include tomatoes, fish, beans, citrus fruits, leafy greens, whole grains, and lentils. 

9. Can walking reverse diabetes? 

10. Walking daily is one of the best activities for diabetic individuals who want to reverse their diabetes. It helps to manage blood sugar levels and enhances the body's metabolism. 

10. What is the best exercise for diabetes? 

11. Walking is often considered the simplest and most effective activity for naturally reversing diabetes. However, swimming, cycling, aerobics, Zumba, and yoga are also highly recommended for diabetic individuals.  

11. What is the best way to reverse diabetes?  

12. Since type 2 diabetes is caused by insulin resistance, treating the underlying cause, i.e., reducing insulin resistance in the body by diet, exercise, or medication, is the best strategy to reverse the disease. 

https://www.outlookindia.com/outlook-spotlight/natural-cure-for-diabetes-symptoms-diabetes-natural-treatment-news-258221

7-Day No-Sugar Meal Plan for Diabetes

From eatingwell.com

Ditch added sugars while improving your blood sugar levels in this delicious 7-day plan for diabetes 

If you're looking to improve your blood sugar levels, it makes sense to keep an eye on added sugars in your diet. According to the CDC, on average, the American adult eats 17 teaspoons of added sugar per day, significantly above the American Heart Association's recommended daily max of nine teaspoons of added sugar for men and six for women.

The impact of added sugars is particularly concerning because not only do they raise your blood sugar, they often displace healthy nutrients that can benefit diabetes health, like fibre and protein. The good news is that natural sugars from fruit and dairy can and should be regularly included in a healthy diet for people with diabetes. Foods with natural sugars contain important nutrients, like fibre, protein, vitamins and minerals, that help support our health, unlike added sugars which are used to add flavour and sweetness without the additional health benefits. While added sugars should generally be limited, added sugars can still often be included in a healthy diet for people with diabetes. In fact, added sugars are a handy tool if you're experiencing low blood sugar (hypoglycaemia) and need to up your levels quickly, per the CDC. The trick is, of course, to enjoy everything in moderation and optimize nutrition in your daily routine.

In this 7-day plan, we map out a week of nutritious and delicious recipes tailored to support healthy blood sugar. We ditch added sugars, pump up fibre and protein, plus opted for consistent carbohydrates at each meal throughout the day to stabilize blood sugar and improve satiety. Because weight loss plays a role in improving blood sugar, we set this plan at 1,500 calories per day and included options for 1,200 and 2,000 calories a day to support those with different calorie needs.

Strategies for Healthy Blood Sugar Levels

• Exercise: increasing physical activity plays an important role in managing blood sugar. Incorporating strength training with cardio is ideal, but feel free to start slowly. Research shows that a 10-minute walk after each meal, for a total of 30 minutes of walking per day, plays a significant role in lowering blood sugar.
  
• Opt for water and unsweetened drinks: because sweetened drinks are so sugar-laden, they can raise blood sugar significantly. Opt for water, seltzer or other unsweetened drinks is a good place to start if you're looking to improve blood sugar.
  
• Limit "Solo" Carbs: because carbohydrates are digested quickly and raise your blood sugar, pairing them with slower-digesting and satiating foods like protein and fat helps moderate our blood sugar response. This leads to more stable energy and reduces the risk of extreme blood sugar highs and lows. Aim to pair fruit with nut butter or Greek yogurt, and opt for peanut butter instead of jam on your toast.
  
• Focus on Fibre: fibre, a type of carbohydrate that's not digested, is an unassuming nutrient powerhouse. People who get plenty of fibre tend to reap a ton of benefits, including stable blood sugar. Opt for whole grains, beans, lentils and plenty of fruits and vegetables to maximize your intake.

Diabetes-Friendly Foods to Focus On:

• Nuts and seeds, including natural nut butters without any added sugars
• Beans and lentils
• Fruits, especially high-fibre fruit like berries, apples, pears and fruits with skin
• Vegetables, particularly leafy greens and cruciferous veggies
• Unsweetened dairy (yogurt, kefir, cheese)
• Eggs
• Poultry
• Fish and shellfish
• Avocado
• Olives and olive oil
• Whole grains (oats, whole wheat, quinoa, bulgur and more)
• Herbs and spices
• 
  

How to Meal-Prep Your Week of Meals:

1. Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on days 1 through 3.
2. Prepare Chimichurri Noodle Bowls to have for lunch on days 2 through 5.

Day 1

CREDIT: WILL DICKEY

Breakfast (300 calories, 33g carbohydrate)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple

A.M. Snack (140 calories, 13g carbohydrate)

• ⅔ cup low-fat plain Greek yogurt
• ½ cup blackberries

Lunch (322 calories, 41g carbohydrate)

• 1 serving No-Cook Black Bean Salad

P.M. Snack (193 calories, 7g carbohydrate)

• 25 dry-roasted unsalted almonds

Dinner (557 calories, 31g carbohydrate)

• 1 serving Pesto Salmon
• ½ cup cooked quinoa

Daily Totals: 1,512 calories, 87g protein, 80g fat, 125g carbohydrate, 32g fibre, 1,196mg sodium

To make it 1,200 calories: change P.M. snack to 1/4 cup raspberries and omit quinoa at dinner.

To make it 2,000 calories: add 2 Tbsp. natural peanut butter to the apple at breakfast, 10 dried walnut halves to A.M. snack and 1 large pear to P.M. snack.

Day 2

CREDIT: PHOTOGRAPHER / ANTONIS ACHILLEOS, PROP STYLIST / CHRISTINE KELLY, FOOD STYLIST / KAREN RANKIN

Breakfast (300 calories, 33g carbohydrate)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple

A.M. Snack (173 calories, 12g carbohydrate)

• ⅔ cup raspberries
• 10 dried walnut halves

Lunch (408 calories, 36g carbohydrate)

• 1 serving Chimichurri Noodle Bowls
• 1 plum

P.M. Snack (141 calories, 23g carbohydrate)

• ¾ cup low-fat plain kefir
• 1 medium peach

Dinner (500 calories, 38g carbohydrate)

• 1 serving Sheet-Pan Poblano-&-Corn Chicken Fajitas

Daily Totals: 1,522 calories, 86g protein, 74g fat, 143g carbohydrate, 31g fibre, 1,506mg sodium

To make it 1,200 calories: omit apple at breakfast, walnuts at A.M. snack and kefir at P.M. snack.

To make it 2,000 calories: add 2 Tbsp. natural peanut butter to apple at breakfast, increase to 12 walnuts at A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 3

CREDIT: JASON DONNELLY

Breakfast (300 calories, 33g carbohydrate)

• 1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
• 1 medium apple

A.M. Snack (223 calories, 8g carbohydrate)

• 2 medium stalks celery
• 2 Tbsp. natural peanut butter

Lunch (408 calories, 36g carbohydrate)

• 1 serving Chimichurri Noodle Bowls
• 1 plum

P.M. Snack (197 calories, 16g carbohydrate)

• 1 cup low-fat plain Greek yogurt
• ½ cup blackberries

Dinner (364 calories, 41g carbohydrate)

• 1 serving Lemony Lentil Salad with Feta
• ½ 6" whole-wheat pita

Daily Totals: 1,491 calories, 88g protein, 69g fat, 134g carbohydrate, 32g fibre, 1,646mg sodium

To make it 1,200 calories: omit apple at breakfast and change P.M. snack to 1/4 cup blackberries.

To make it 2,000 calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 20 dry-roasted unsalted almonds to P.M. snack and increase to 1 whole pita at dinner.

Day 4

Breakfast (282 calories, 31g carbohydrate)

• 1 slice sprouted wheat toast
• 1 ½ Tbsp. natural peanut butter
• ½ medium banana, sliced
• Pinch of cinnamon

Top toast with peanut butter, sliced banana and a pinch of cinnamon

A.M. Snack (131 calories, 35g carbohydrate)

• 1 large pear

Lunch (408 calories, 36g carbohydrate)

• 1 serving Chimichurri Noodle Bowls
• 1 plum

P.M. Snack (206 calories, 7g carbohydrate)

• ¼ cup dry-roasted unsalted almonds

Dinner (485 calories, 27g carbohydrate)

• 1 serving Chicken Hummus Bowls

Daily Totals: 1,512 calories, 75g protein, 80g fat, 136g carbohydrate, 31g fibre, 1,352mg sodium

To make it 1,200 calories: change A.M. snack to 1/4 cup blueberries and change P.M. snack to 1/4 cup sliced cucumber.

To make it 2,000 calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 15 dried walnut halves to A.M. snack and 1 medium peach to P.M. snack.

Day 5

Breakfast (297 calories, 20g carbohydrate)

• 1 cup low-fat plain Greek yogurt
• ½ cup raspberries
• 3 Tbsp. chopped almonds

A.M. Snack (178 calories, 18g carbohydrate)

• 1 cup blackberries
• 15 dry-roasted unsalted almonds

Lunch (408 calories, 36g carbohydrate)

• 1 serving Chimichurri Noodle Bowls
• 1 plum

P.M. Snack (163 calories, 17g carbohydrate)

• 1 medium peach
• 8 dried walnut halves

Dinner (467 calories, 39g carbohydrate)

• 1 serving Chicken Caesar Pasta Salad
• 1 serving Chopped Cucumber & Tomato Salad with Lemon

Meal-Prep Tip: reserve two servings Chicken Caesar Pasta Salad to have for lunch on days 6 & 7.

Daily Totals: 1,513 calories, 96g protein, 76g fat, 129g carbohydrate, 30g fibre, 1,326mg sodium

To make it 1,200 calories: omit almonds at A.M. snack and walnuts at P.M. snack plus omit Chopped Cucumber & Tomato Salad with Lemon at dinner.

To make it 2,000 calories: add 1 slice of sprouted wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 30 almonds at A.M. snack, add 1 cup low-fat plain kefir to lunch and increase to 15 dried walnut halves to P.M. snack.

Day 6

CREDIT: BRIE PASSANO

Breakfast (282 calories, 31g carbohydrate)

• 1 slice sprouted wheat toast
• 1 ½ Tbsp. natural peanut butter
• ½ medium banana, sliced
• Pinch of cinnamon

Top toast with peanut butter, sliced banana and a pinch of cinnamon

A.M. Snack (214 calories, 40g carbohydrate)

• 1 large pear
• ½ cup low-fat plain Greek yogurt

Lunch (383 calories, 34g carbohydrate)

• 1 serving Chicken Caesar Pasta Salad

P.M. Snack (206 calories, 7g carbohydrate)

• ¼ cup dry-roasted unsalted almonds

Dinner (410 calories, 49g carbohydrate)

• 1 serving Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
• 1 thin (½ ounce) slice whole-wheat baguette

Daily Totals: 1,495 calories, 78g protein, 64g fat, 160g carbohydrate, 30g fiber, 1,378mg sodium

To make it 1,200 calories: change A.M. snack to 1 medium peach and reduce to 10 almonds at P.M. snack

To make it 2,000 calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 15 dried walnut halves to A.M. snack and increase to 1-oz. slice whole-wheat baguette at dinner.

Day 7

CREDIT: PHOTOGRAPHER / ANTONIS ACHILLEOS, PROP STYLIST / KAY CLARKE, FOOD STYLIST / EMILY NABORS HALL

Breakfast (282 calories, 31g carbohydrate)

• 1 slice sprouted wheat toast
• 1 ½ Tbsp. natural peanut butter
• ½ medium banana, sliced
• Pinch of cinnamon

Top toast with peanut butter, sliced banana and a pinch of cinnamon

A.M. Snack (216 calories, 19g carbohydrate)

• 1 cup blackberries
• 20 dry-roasted unsalted almonds

Lunch (383 calories, 34g carbohydrate)

• 1 serving Chicken Caesar Pasta Salad

P.M. Snack (140 calories, 20g carbohydrate)

• 1 cup low-fat plain kefir
• 1 plum

Dinner (478 calories, 40g carbohydrate)

• 1 serving Cod Fish Tacos
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,500 calories, 85g protein, 69g fat, 144g carbohydrate, 32g fibre, 1,629mg sodium

To make it 1,200 calories: reduce to 3/4 cup blackberries at A.M. snack and omit kefir at P.M. snack.

To make it 2,000 calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 30 almonds at A.M. snack, add 1 medium peach to lunch and add 10 dried walnut halves to P.M. snack.

https://www.eatingwell.com/article/8016915/no-sugar-meal-plan-for-diabetes/