Type 2 diabetes? Sitting can cause problems with blood sugar levels

From theprint.in

Type 2 diabetes causes the level of sugar in the blood to become too high. And sitting all day can worsen it

Many people spend large portions of their day sitting, which can cause a range of health problems. But many may not realise that sitting too much can also worsen certain health conditions, such as type 2 diabetes. Research shows that spending too much time sitting can cause problems with blood sugar levels – making it even more important for those with type 2 diabetes to get plenty of physical activity into their day.

Type 2 diabetes causes the level of sugar (glucose) in the blood to become too high. For someone with diabetes, high sugar levels in the blood can cause serious damage to your body, including the heart, kidneys, eyes, feet and nerves. Controlling blood sugar levels is important for avoiding the risk of serious health problems.

Lifestyle changes, such as adjusting diet and physical activity, and diabetes medications, such as metformin or gliptin, are used to lower blood sugar levels. Yet following recommended diets and taking diabetes medications aren’t always effective at controlling blood sugar levels, as our research found. This shows us there’s a need to re-think diabetes care and management.

As type 2 diabetes can be different for everyone, how well a person controls their blood sugar levels can be influenced by different factors, such as age, gender, activity levels, diet and weight. This makes it important to target new, modifiable lifestyle factors – such as how much time is spent sitting.

Research we’ve done, which looked at 37 adults with type 2 diabetes, found that over two weeks, prolonged sitting was associated with high blood sugar levels. But we also found that when people stood up or walked around between periods of sitting, they had lower blood sugar levels. Other studies have also had similar results.

Our research has also shown that sitting less or breaking up periods of sitting with bouts of activity could be a simple way to manage blood sugar levels – including high sugar levels before and after breakfast, which is a common problem for people with type 2 diabetes. We found that simply walking more often could be beneficial to blood sugar control throughout the day.

In fact, walking every 15 minutes for as little as three minutes each time at a person’s usual pace could be enough to help them control their blood sugar – and could even be as effective as standard diabetes medications. Other research has shown that keeping bouts of sitting shorter than 15 minutes is better for blood sugar levels.

The reason walking – and other types of exercise – are so good for regulating blood sugar is because they make the body’s muscles work. Movement causes muscles to contract, which subsequently starts the mechanisms that allow the sugar in the blood to enter cells and fuel the body. This reduces blood sugar levels as a result.

With many people continuing to spend large portions of their days sitting while working from home, it’s important for people with type 2 diabetes to stand and walk often. Of course, that is sometimes easier said than done. But even small changes in sitting patterns throughout the day may be beneficial to a person’s blood sugar control. For example, going to the kitchen to get water or make tea can be a great opportunity to walk around for a few minutes. Even standing or walking while taking calls or during meetings can be a good idea.

It’s still important for people with type 2 diabetes to follow the advice of their doctor and stick to any special diets or take any medications they’ve been prescribed. But adding extra movement into their day will not only improve blood sugar control, it may also improve other aspects of health – including heart health and bone density.

Aye Chan Paing, PhD Candidate, Sedentary Time and Glucose Control in Type 2 Diabetes, Glasgow Caledonian University and Sebastien Chastin, Professor Health Behaviour Dynamics of People, Places and Systems, Glasgow Caledonian University

https://theprint.in/opinion/type-2-diabetes-sitting-can-cause-problems-with-blood-sugar-levels/659294/

Sure Signs You May Be Getting Diabetes, According to Doctors

From eatthis.com

Know the signs before yours gets out of control

Diabetes is one of the most deadly diseases in America—and yet if you don't have it, you think it might not happen to you. That said, there's no harm in knowing the signs you may be getting diabetes, according to doctors. "It's extremely important to know your risk for diabetes and to be screened for diabetes early if you are concerned over your risk. A simple blood test can tell you your risk," says Dr. Deena Adimoolam, a Yale-trained endocrinologist who specializes in diabetes, food as medicine and metabolic health. Read on for the 7 most worrying symptoms—and to ensure your health and the health of others, don't miss these Symptoms Everyone Needs to Know About During This Pandemic.

You May Have Excessive Thirst and Frequent Urination

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If you're developing diabetes, you may have polydipsia—increased thirst—or polyuria—frequent, excessive urination. These are very common, and it's all because of your kidneys. Your kidneys are the organs that filter and absorb glucose. When you have diabetes, you have excess glucose. "High levels of glucose function like a diuretic which leads to excess urination. This excess urination can then lead to extreme thirst and dehydration if you can't keep up with your fluid intake," says Dr. Adimoolam.

You May Always Feel Hungry

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It's natural to feel hungry after a long workout or having skipped breakfast. But diabetes may feel hungry for seemingly no reason—and find that food doesn't queel the pangs. There's actually a medical term for always feeling hungry when you have diabetes—it's called polyphagia. "Diabetes is defined by an issue with a hormone called insulin," says Dr. Adimoolam. "Insulin is important to allow glucose to enter into cells where it can be used for energy. In Type 1 Diabetes, there is a deficiency in insulin production. In Type 2 Diabetes the body is resistant to the effects of insulin (insulin resistance). Since this glucose cannot enter into cells to be used for energy, your body feels that you need more food for energy and you seek out food. But eatingmore won't help—what helps is taking medications to help get glucose back into cells to be used for energy."

You May Have Blurry Vision

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If you guessed blurry vision when you have diabetes was due to blood sugar issues, good job: you have been paying attention. Your eye lens swells when blood sugar levels are high, and body water is pulled into the lens. You may also have damage to the blood vessels in the retina; they can become weak and thin, and leak a fatty protein called exudate. This makes sight difficult.

You May Feel Very Tired

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When your blood glucose is uncontrolled, you may have hyperglycaemia—which can lead to nausea, fruity-smelling breath, shortness of breath and dry mouth—or high blood sugar, and feel a lack of energy. "Patients with diabetes are unable to make use of the high glucose levels in the body for energy—this is why they feel exhausted," says Dr. Adimoolam.

You May Find Your Cuts and Wounds Heal Slowly 

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A scrape or scratch is nothing to most people, but to diabetics, it can result in a serious issue, leading to infection. Diabetics have been known to get foot ulcers for example—wounds on the feet that may never heal. Why? There's a direct connection between blood glucose and healing. "In primary closure of surgical wounds in high-risk patients, poor glycemic control is significantly associated with worse outcomes," said the definitive study. "Every effort should be made to ensure tight control in both the chronic and subacute perioperative periods." "Chronic exposure to high glucose values leads to disease of the blood vessels (what we call 'vascular complications of diabetes')," says Dr. Adimoolam. "When blood vessels are damaged, there is limitation of the flow of blood to those specific areas of the body which leads to slow wound healing."

You May Have Numbness or Tingling in Your Hands or Feet

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You may have a numbness or tingling in your hands or feet due to diabetes. This is because of diabetic neuropathy, a nerve damage that can "affect as many as 50% of people with diabetes," say the doctors at the Mayo Clinic. You may also have pain or cramps. Or have proximal neuropathy (diabetic polyradiculopathy)—"This type of neuropathy — also called diabetic amyotrophy — often affects nerves in the thighs, hips, buttocks or legs. It can also affect the abdominal and chest area," says the clinic.

You May Have Patches of Dark Skin

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Patches of dark skin—called Acanthosis nigricans—can be a sign of diabetes or, far more rarely, certain cancers.you'll see the velvety folds usually in the creases of your skin—mainly of the back of ones neck and armpits. What causes them? Usually insulin resistance, which is why this is so common among diabetics. "Too much insulin stimulates an increase in the abnormal growth of these skin cells," says Dr. Adimoolam.

What to Do If You Have Any of the Symptoms Mentioned

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Watch for that symptom and the others mentioned here, and contact a medical professional if you experience any of them. "Some amount of physical activity everyday may help lower one's blood sugars and possibly prevent type 2 diabetes," says Dr. Adimoolam. "Daily activity may even help with weight loss and improving your heart's health." 

https://www.eatthis.com/news-diabetes-sure-signs-doctors/

The Three P’s of Diabetes

From verywellhealth.com

Diabetes is a chronic condition characterized by high blood sugar. It occurs when the body’s ability to turn glucose from the food you eat into energy is hindered. Insulin, a hormone made by the pancreas, helps manage blood sugar levels in the bloodstream by helping blood sugar get into cells where it is used for energy. When the pancreas does not produce enough insulin, or any at all, or if the body becomes resistant to insulin, sugar in the blood cannot enter cells and remains in the blood, resulting in high blood glucose.

There are two types of diabetes, type 1 and type 2 diabetes. Type 1 diabetes occurs when a person doesn’t produce enough insulin, while type 2 occurs when a person doesn’t respond to insulin or is insulin-resistant. Roughly 34.2 million American adults have at least one of these two types of diabetes, which is about one in 10 people. 

Three specific ailments are most common in people with diabetes: polydipsia, polyuria, and polyphagia, which are known as the three P's of diabetes.

Polydipsia

Polydipsia is the medical term used to describe extreme and excessive thirst. Often polydipsia is linked to conditions that affect the renal system and can cause a person to urinate more frequently than they should. This increase in urination leads the body to feel as though it needs to replace the liquid lost during urination. It has also been linked to conditions that lead to excessive fluid loss such as excessive sweating, high-salt diets, and the use of diuretics.

When it comes to diabetes, polydipsia is one of the most common symptoms. Since diabetes leads to an excessive amount of glucose in the blood, the body must do something to try to balance those levels. The kidneys create more urine so that the glucose can be excreted quickly, thus restoring glucose levels to normal. This can lead to a rapid loss of fluid and, in turn, thirstiness.

Polyuria 

Polyuria means urinating a lot, and it often goes hand in hand with polydipsia. It is one of the most common symptoms of diabetes.3 It is so typical in people who have diabetes because when glucose builds up, it can enter tubules within the kidneys. If the glucose goes into those tubules but is unable to be reabsorbed back into the bloodstream, it leads to an increase in urination. While the kidneys attempt to filter out the glucose, they also filter out more water from other parts of the body. This leads to the overproduction of urine that then needs to be secreted.

It can be difficult to diagnose the cause of polyuria without taking into consideration polydipsia as they are typically both present at the same time. When one is extremely thirsty, they tend to urinate more from drinking more liquids. When one urinates more, they become more dehydrated and experience an increase in thirst.

Central Diabetes Insipidus and the Three P's

Although people with both type 1 and type 2 diabetes can present with polydipsia and polyuria, another type of rare disorder known as central diabetes insipidus (CDI) can also lead to both excessive thirst and urination. The cause of CDI, however, is not related to common diabetes and can be attributed to a specific deficiency in the protein arginine vasopressin.

Polyphagia 

Polyphagia is the medical term used to describe excessive hunger. There are times when an increase in appetite is expected, such as after an increase in physical activity or during hormonal changes, but eating will typically satisfy the hunger and appetite levels will normalize following food consumption. In the case of polyphagia, eating will not stop the hunger.

In those with diabetes, since glucose is not easily transferred into cells to be used for energy, the body will continue to send signals to the brain that it is hungry because it isn’t getting the energy it needs from the food already eaten.

Diagnosis: Are the Three P’s Enough?

All three P's are found in most diabetics, but for those with type 2 diabetes, they may be less noticeable than in those with type 1 diabetes. In some cases, those with diabetes may not experience these symptoms at all and could still have the condition.

For a doctor to diagnose diabetes, they will take note of all the symptoms and perform some tests. Some tests a doctor will conduct include:

• A1C test: This test looks at a blood marker that gives an estimate of the average blood glucose over the past two to three months. If a person has diabetes, their percentage will be 6.5% or higher.
• Fasting blood sugar test: This test requires a person to avoid all food consumption for a period of time, typically overnight. It measures blood sugar levels after not eating to determine if they are still high without any food being put into the body. If a person has a level of 126 mg/dL or higher after a fasting test, they have diabetes.
• Glucose tolerance test: This test also requires an overnight fast, but it is done differently than the fasting blood sugar test. Doctors will measure your blood sugar levels before you drink a liquid that has glucose and then again after you do. The blood sugar levels could be checked anywhere from one to three hours after you drink this liquid. If after two hours blood sugar levels are 200 mg/dL or higher, that indicates that you have diabetes.
• Random blood sugar test: Unlike the fasting and glucose tolerance test, this one is done randomly without any fasting. If blood sugar levels are shown to be 200 mg/dL or higher, it indicates that someone has diabetes.

Treatment

Even if a person doesn’t have diabetes, the presence of polydipsia, polyuria, and polyphagia indicates that blood glucose levels in the body are high. It’s vital to control blood glucose levels to avoid any health complications that can arise from it. High blood sugar can lead to various health issues because it can cause blood vessel damage. When this happens, the risk for developing heart disease, kidney disease, vision or nerve problems, and stroke are all increased.

Managing blood sugar levels can be easy to do if a person is aware of the symptoms to watch out for. In the case of low blood sugar, also known as hypoglycaemia, keeping certain supplies handy such as fruit juice, regular soda, hard candy, or glucose tablets can help restore levels. To manage high blood sugar, also known as hyperglycaemia, it’s recommended that a person becomes more active on a regular basis and eats foods that have a low glycaemic index.

Consumption of carbohydrates should also be kept in check. Choose to eat fewer carbs or by choosing carbs that are slowly digested. This can help decrease the risk of a blood sugar spike. It’s also important to eat regularly and avoid skipping meals, limit alcohol and junk food consumption, and practice portion control.

Exercise and Blood Sugar Levels

Exercise is a vital component of managing blood sugar levels. Studies have shown that brief high-intensity workouts can help keep blood sugar in check for one to three days following the exercise session.

A Word From Verywell

In the event that you are suffering from the three P’s, you should seek medical attention from your doctor. They will help confirm or rule out diabetes. Other symptoms that aren’t included in the three P’s should also be monitored. Getting blood work regularly, even if you don’t have symptoms that are typically present for those with undiagnosed diabetes, can help identify whether you have high blood sugar or prediabetes. Early detection can help prevent the development of type 2 diabetes by simply making a few lifestyle changes.

https://www.verywellhealth.com/three-ps-of-diabetes-5120529

Post COVID-19 Recovery Diet For People With Diabetes

From food.ndtv.com

COVID Recovery diet: We must wear a mask, wash hands regularly, maintain social distance and get vaccinated but most importantly, have a well-balanced diet

Our country is fighting hard with the second wave of the vicious coronavirus. The mutated strain of coronavirus has taken a toll on the health of many people. In my practice, I have treated many COVID-19 patients. Almost all of my patients complain of fatigue during and post-recovery. The patients can overcome this fatigue with a good and nutritious diet. A well-balanced diet promotes faster recovery post-infection with the deadly coronavirus. If you have diabetes, you must take special care of your diet. People with diabetes must ensure that their diet is rich in proteins, vitamins, and minerals that help balance blood glucose levels and boost immunity. Diabetics must avoid fried food or food rich in fat, sugar, and carbohydrate.

What should people with diabetes eat post-recovery from Covid-19? This is a very common question that we get to hear these days a lot. During the phase of infection and post-recovery, many people complain of fatigue, and to manage fatigue, a proper diet is essential. But for people with diabetes, it is necessary to eat the right food to keep blood sugar levels in control.

Here are few diet tips you can include to manage your blood sugar levels:

1.Eat on time:

It is essential for people with diabetes to eat on time. They must ensure that they eat something within an hour after they wake. Also, make sure that they have small frequent meals. By taking small frequent meals, you can avoid a spike in blood glucose levels. Keep a difference of 3 hours between each meal.

2.Take a protein-rich diet:

Include a lot of protein-rich foods in your diet. Protein helps you satiate your hunger and helps in increasing/maintaining your muscle mass. Usually, plant proteins like rajma, chana, pulses have low sugar content. People with diabetes must also include low-fat meat like chicken breast, eggs, and fish in their diet; and low-fat milk, dahi and cottage cheese.

3.Include seasonal fruits in your diet:

Fruits are a rich source of vitamins and minerals. Vitamins and minerals help enhance your body's immunity. Fruits are also rich in fibre and antioxidants that help stabilise blood sugar levels. However, people with diabetes must avoid fruits like bananas, mango and cheeku/sapota.

4. Add whole grains to your diet:

Whole grains are rich in fibre, and they also help stabilise blood sugar levels. Also, whole grains are rich in essential vitamins and minerals. Try including whole grains like Ragi, Bajra, and Jowar in your diet.

_{Ragi is considered to be the best aid for people suffering from diabetes.}

Meal Plan For People With Diabetes

Diabetic people must include protein- and fibre-rich foods in their diet. An ideal diet plan for people having diabetes must consist of the following:

Breakfast:

• Milk with oats/sugar-free cereals with milk + A boiled egg/ Poached egg
• 3-4 Idly/Multigrain dosa + sambar+ buttermilk
• 1 roti+ 1 bowl green vegetable+ buttermilk/curd

Mid-Day Snacks:

• One fruit
• Few almonds + few walnuts

Lunch:

• 1 roti+ 1 bowl of dal+1 bowl of vegetable/chicken curry+ sprouts+ 1 bowl dahi
• 1 bowl rice+1 bowl sambar+1 bowl of vegetable/chicken curry+ sprouts+ 1 bowl dahi
• Mixed veg pulav+1 cup dal+1 cup dahi+ sprouts

Evening Snacks:

• Roasted chana
• Puffed rice
• Roasted foxnuts
• Green tea with two digestive biscuits

Dinner:

• Soup+ salad+ 1 roti+ 1 bowl dal/dahi+ 1 bowl vegetables/chicken
• Vegetable upma

Before going to bed, it is advisable to drink a cup of milk. With a proper healthy and nutritious diet, we can fight fatigue. Also, people with diabetes must take their medicines regularly and do some physical exercise.

About Author: Dr. T Sravani is a Consultant Endocrinologist and Diabetologist with 12 years of experience. She is an MD, DM and currently practising in Kims Icon Hospital, Visakhapatnam.

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

https://food.ndtv.com/health/post-covid-19-recovery-diet-for-people-with-diabetes-2441120

The 7 Best Teas for People With Diabetes

From everydayhealth.com

From green tea to chamomile, discover the best teas to help you manage your blood sugar, reduce stress, and more

If you have diabetes, your healthcare team has probably told you what kinds of beverages to skip, like soda, juice, and sugary sports drinks.

But avoiding these doesn’t mean you have to miss out on flavour — there are plenty of drinks you can enjoy that bring big taste but won’t spike your blood sugar. Take, for example, unsweetened hot or cold tea.

“Tea is a great choice for individuals with diabetes — it can be a carb-free way to provide hydration and antioxidants,” says Lori Zanini, RD, CDCES, who is based in Dana Point, California, and is the creator of the 6-Week Solution, a program for eating with diabetes. Antioxidants are compounds that help fight free radicals, which are chemicals that can damage cells and genetic material, as the Harvard T.H. Chan School of Public Health notes. According to the Mayo Clinic, when there are too many free radicals in the body, oxidative stress occurs, contributing to the onset of health conditions including type 2 diabetes and heart disease.

Plus, there may be something about tea specifically that offers perks for people managing type 2 diabetes. “One meta-analysis of tea and its effects on the risk for developing diabetes concluded that drinking three or more cups of tea per day was linked to a lower risk of diabetes,” says Julie Stefanski RDN, CDCES, a York, Pennsylvania–based spokesperson for the Academy of Nutrition and Dietetics, referring to past research.

Here, discover the teas that may offer real perks for people with diabetes or individuals looking to help prevent the disease.

Green Tea May Help You Lose Weight

In a midday slump? Consider steeping a cup of green tea, which contains 28 milligrams of caffeine, according to the Mayo Clinic, and may help fend off diabetes.

A review of studies suggested that green tea and green tea extract may help lower blood glucose levels and may play a role in helping prevent type 2 diabetes and obesity.

A study mentioned in the review found that people who drank green tea habitually for more than 10 years had lower body fat and a smaller waist circumference than those who did not. And obesity can raise a person’s risk of developing type 2 diabetes by at least sixfold, according to a study published in April 2020 in the journal Diabetologia.

One of the reasons green tea may play a role preventing diabetes? It contains a potent compound called epigallocatechin gallate (EGCG). “EGCG has been found to increase the uptake of glucose into muscle cells,” says Palinski-Wade. According to a review published in February 2019 in the International Journal of Molecular Science, this process of EGCG stimulating glucose to enter muscle cells may also be useful to treat obesity.

Per the U.S. Department of Agriculture (USDA), one cup of green tea has 0 carbohydrates, 0 grams (g) of sugar or fat, and a mere 2.4 calories, making it an all-around healthy choice.

Black Tea May Help Reduce Insulin Resistance

Black tea comes from the same plant as green tea, so as with green tea, you’ll reap diabetes-friendly benefits. Though it's the same plant, “different processing methods are used” to create it, explains Stefanski.

A review published in June 2019 in the journal Antioxidants notes that some epidemiological studies show that drinking black, green, or oolong tea may reduce the risk of developing diabetes or diabetes complications. Plus, the researchers suggest tea (including black) may work in the body in part by improving insulin resistance, playing an insulin-like role, as well as alleviating the inflammatory response.

Also, black tea may work to help people with diabetes in other ways. “Animal studies on black tea have found it may reduce carbohydrate absorption and therefore improve blood glucose control; however, more research is needed on humans,” explains Palinski-Wade. A review published in December 2016 in the journal Molecules found that black tea lowered body weight in animals.

Other research, published in January 2017 in the Asia Pacific Journal of Clinical Nutrition, found that drinking black tea after consuming sugar helped control blood glucose. The small study looked at people with prediabetes as well as people without diabetes.

More positive news for black tea drinkers: Another review found that tea drinkers, including those who drink black tea, had a lower prevalence of incidence of type 2 diabetes.

Chamomile Tea May Make You Sleepy

A sleepless night is the last thing that someone with diabetes needs. According to the CDC, just one single night of poor sleep could can your body to produce insulin less effectively, potentially raising your blood sugar levels.

The good news? Drinking herbal chamomile tea, which is caffeine free, may support your slumber. A study published in October 2015 in JAN found that when women with poor sleep (who had recently given birth) drank chamomile tea for two weeks, they had fewer sleep quality problems and symptoms of depression compared with the control group who didn’t drink the tea.

Of course, those women didn’t have diabetes. But that doesn’t mean chamomile tea doesn’t offer perks for these individuals. “Diabetes is considered an inflammatory state, and along with proper food intake, good quality sleep is important in reducing inflammation,” says Stefanski.

There’s more, Palinski-Wade says: “Chamomile tea has also been associated with improved insulin sensitivity and glucose management and may help to reduce oxidative stress in the body. A study published in December 2018 in Trends in General Practice found that when study participants with type 2 diabetes consumed chamomile tea three times a day (after each meal) for eight weeks, researchers saw benefits in both insulin resistance and inflammatory markers.

Furthermore, past animal research shows that daily chamomile tea consumption may help slow down or prevent the progress of complications that can come along with diabetes, though more studies in humans are needed.

Ginger Tea Lowered Fasting Blood Glucose in Studies

Yes, a cup of ginger tea may come with a zing, but it might be worth sipping this spicy drink, especially if you have diabetes.

For starters, a past review suggests that ginger root supplementation — technically a more potent form than tea — lowered fasting blood glucose levels in people with type 2 diabetes, as well as A1C.

What’s more, a small study published in February 2015 in the Journal of Complementary and Integrative Medicine observed that people with diabetes (who weren’t on insulin) who took ginger supplementation for three months improved their glycaemic control, and results were significant between the ginger group and the control group.

Ginger may affect glycaemic control in the body by inhibiting enzymes that are involved in the carbohydrate metabolism process as well as increased insulin sensitivity, a separate review found. As a result, the researchers note, there’s more of an uptake of glucose into the peripheral adipose and skeletal muscle tissue.

Hibiscus Tea May Help Lower Blood Pressure

This tart and tangy tea not only tastes refreshing — it could play a role in helping you manage diabetes and other issues linked to the disease.

Hibiscus tea may provide benefits for heart health, and according to the National Institutes of Health, having diabetes means that you’re more likely to develop heart disease, plus have a greater odds of heart attack and stroke. “Drinking eight ounces of hibiscus tea twice daily was found to reduce systolic blood pressure in individuals with diabetes in a one-month period, which is especially good news for this population, as they are at a higher risk of developing cardiovascular disease,” says Palinski-Wade.

Furthermore, a review found that hibiscus tea significantly helped lower both systolic and diastolic blood pressure numbers.

As the CDC notes, systolic blood pressure, which is listed at the top of your reading, refers to the pressure in your arteries when your heart beats. Diastolic blood pressure is the bottom number, which indicates arterial pressure between heartbeats.

Rooibos Tea May Help Slow the Progression of Diabetes

Though more studies are needed, laboratory models suggest this herbal tea, which is made from the leaves of a shrub grown in South Africa, may be beneficial for weight loss.

And weight loss is a key factor in helping people with prediabetes delay or prevent the onset of type 2 diabetes, research shows. Those study authors also concluded that weight loss could help people who already had type 2 diabetes better control their blood sugar, and potentially reduce the progression of the disease.

One laboratory study, for example, found that rooibos may help halt fat cell formation, which researchers said could play a role in obesity prevention.

In addition, rooibos tea contains a plant compound called aspalathin, which has glucose-lowering properties, researchers suggested, in a study published in May 2019 in the journal PLoS One. The study, done in a laboratory setting, further found that the compound may help reverse metabolic disease-associated complications. Metabolic disease or metabolic syndrome is a group of conditions like excess body fat around the waist and high blood sugar, that increase your risk for heart disease and stroke as well as type 2 diabetes, according to the Mayo Clinic.

Past research on mice with type 2 diabetes found that aspalathin helped improve glucose intolerance and may be beneficial in helping control blood sugar for type 2 diabetes. Plus, one study on humans found that drinking rooibos tea helped lower LDL “bad” cholesterol and triglyceride levels (though study participants needed to drink six cups a day, which may not be reasonable for everyone).

When shopping for teas, know this: “Just because that ingredient is included in a small amount in a tea bag, it doesn’t mean the amount is enough to have those same benefits,” says Stefanski.

Also, beware of teas that tout “weight loss” on the packaging. “Some specialty teas claiming to produce weight loss or reduce bloating can contain ingredients that increase urination, cause your colon to spasm, or lead to diarrhoea,” Stefanski says, for example, senna leaf or parsley tea. Those side effects aren’t ideal — by any means — for people who are looking to improve their health.

Peppermint Tea

Adding peppermint tea to your drink rotation may help you feel calmer — and that’s good news for your A1C. “For individuals with type 2 diabetes who have high stress levels, the calming effects of peppermint tea may be beneficial, because reduced stress can often improve blood glucose levels,” says Palinski-Wade. According to the University of California in San Francisco, stress can raise your blood sugar levels and make them more difficult to control.

In one past study, researchers found that the peppermint aroma (which you can get when taking a whiff of your tea!), helped reduce anxiety, frustration, and fatigue for drivers exposed to the scent. And another study, published in October 2019 in the Journal of Pain Research, found that the aroma of peppermint helped reduce pain and anxiety caused by intravenous catheterization, and the researchers suggest that before this procedure, the peppermint aromatherapy is recommended.

A Final Word on Preparing and Drinking Tea if You Have Diabetes

Whatever tea you choose, just remember these guidelines. “If you have diabetes it’s important to keep the beverage sugar-free, stick to mainstream green, herbal, or black teas, and monitor when you should cut off caffeine intake to help support your best sleep,” advises Stefanski. Here’s to enjoying a cosy cup of tea — for your health!

https://www.everydayhealth.com/diabetes/the-best-teas-for-people-with-diabetes/

Diabetes type 2 symptoms: Swollen ankles are a sign of high blood sugar

From express.co.uk

DIABETES is a chronic condition whereby blood sugar levels rise exponentially; with each passing day that the condition isn't under control, more damaged is being done to the body. Soon enough, symptoms will begin to emerge

Swollen ankles are a sign of diabetic nephropathy, according to Diabetes UK. This is when high blood sugar levels have caused kidney damage, leading to kidney disease. One in five people with high blood sugars will go on to develop this health complication, which is a worrying – but true – statistic. High blood sugars irritate the small blood vessels and filters in the kidneys, causing them to leak.

When this happens, abnormal amounts of protein from the blood is lost via urine.

Swollen ankles, feet and hands are indicative of diabetic nephropathy, meaning your blood sugars are too high.

Other indications include:

• Blood in your urine
• Feeling really tired
• Being short of breath
• Feeling sick.

It's vital for your long-term health to keep your blood sugar levels within your target range set by your GP and diabetes care team.

The Centres for Disease Control and Prevention (CDC) advise people to check their blood sugar levels by using a glucometer.

A glucometer – available to buy in pharmacies – requires a small finger-prick blood sample to measure blood sugar levels.

Typical times to check blood sugar levels include:

• When you first wake up, before you eat or drink anything
• Before a meal
• Two hours after a meal
• At bedtime.

Typical blood sugar targets will be between 80 to 130mg/dL before a meal. Two hours after a meal, blood sugar targets are usually less than 180mg/dL.

However, your blood sugar targets will be unique to you, depending on your age and any additional health problems, so speak to your GP about your target range.

So many factors can influence spikes in blood sugar levels, such as being ill, feeling stressed, and eating certain foods.

General warning signs that you're blood sugar levels are too high include:

• Feeling very tired
• Feeing thirsty
• Having blurry vision
• Needing to urinate more often.

To help keep your blood sugar levels in target range, it's key to "be more active".

However, if your blood glucose reading is above 240mg/dL, you're greatly advised not to exercise.

Instead, use an over-the-counter ketone test kit to check your urine for ketones.

Diabetes type 2: The condition explained (Image: Express)

High ketone levels are a medical emergency, which requires you to contact your GP immediately.

Signs of diabetic ketoacidosis include:

• Fast, deep breathing
• Dry skin and mouth
• Flushed face
• Frequent urination or thirst that lasts for a day or more
• Fruity-smelling breath
• Headache
• Muscle stiffness or aches
• Nausea and vomiting
• Stomach pain

If you require insulin medication to manage your diabetes, then it's vital to take the medicine as instructed by your GP.

Other ways to keep blood sugar levels in your target range is to follow your diabetes meal plan. The CDC also advise not to skip meals, to eat at regular times, and to control portion sizes.

Moreover, it's key to limit alcohol and to drink water instead of juice or soda.

https://www.express.co.uk/life-style/health/1433694/diabetes-type-2-symptoms-swollen-ankles-sign-symptoms-high-blood-sugar

High blood pressure: The best drink that can lower your BP reading that's not water

From msn.com/en-gb

A detailed literature review, where scientists analyse numerous scientific studies, unearthed that pomegranate juice has some health affirming effects on blood pressure - and it's not the only one. Researchers from the University of Western Australia, Perth, explored the available data on the "polyphenol-rich fruit juice". Rich in antioxidants, pomegranate juice has been shown to have "anti-hypertensive properties" among many health-yielding benefits.

Several studies demonstrated that pomegranate juice can exert anti-atherogenic (helping to prevent atherosclerosis) and anti-inflammatory effects.

Bringing together information from eight randomised controlled studies, consumption of pomegranate juice "showed significant reductions" in blood pressure.

On average, there was a decrease of 4.96mmHg in systolic blood pressure after drinking pomegranate juice.

In addition, there was around 2.01mmHg decrease in diastolic blood pressure.

Pomegranate juice reduced blood pressure readings "regardless of the duration".

This means the effects on systolic blood pressure were independent of how long - and how much - participants consumed pomegranate juice.

Drinking more than 240ml provided a borderline significant effect in reducing diastolic blood pressure.

The researchers concluded: "This evidence suggests it may be prudent to include this fruit juice in a heart-healthy diet."

For health purposes, make sure any pomegranate juice you buy is 100 percent juice without added sugar.

Another helpful tipple of choice is cranberry juice, which was also shown to reduce blood pressure readings.

Published in the European Journal of Nutrition, researchers discovered that cranberry juice lowered systolic and diastolic blood pressure readings. On average, systolic blood pressure was reduced around 3.68mmHg and diastolic blood pressure was reduced around 1.52mmHg.

"These findings suggest that supplementing cranberry juice might contribute to an improvement in blood pressure," noted the researchers.

As with pomegranate juice, make sure the product you buy doesn't contain added sugar.

Tea has also been shown to lower blood pressure, but not all teas are equal in power.

The national Centre for Cardiovascular Diseases, in Beijing China, reviewed the effects of tea consumption on blood pressure.

Collating data from 25 eligible studies, containing information on 1,476 test subjects, the research team delved into the results.

Long-term tea consumption was associated with a reduction in blood pressure by around 1mmHg. However, green tea significantly reduced systolic blood pressure by 2.1mmHg and diastolic blood pressure by 1.7mmHg.

Meanwhile, black tea averaged a reduction in systolic blood pressure of 1.4mmHg and a decrease in diastolic blood pressure by 1.1mmHg.

https://www.msn.com/en-gb/health/familyhealth/high-blood-pressure-the-best-drink-that-can-lower-your-bp-reading-thats-not-water/ar-BB1gwObf?ocid=spartandhp