Commit to Health: Practices for a Balanced Lifestyle

The journey towards sustainable wellness is a continuous one, requiring commitment, perseverance, and the adoption of certain healthy habits. It’s a path that demands a holistic approach, encompassing mental, physical, and emotional health. Courtesy of Diabetes Support Site, this article will delve into various practices that can help in achieving and maintaining a healthy lifestyle, providing you with tips and insights to guide you on your journey.

Start a Daily Exercise Regimen

Exercise is a key pillar in the pursuit of healthy living. Starting a daily exercise regimen does not necessarily mean rigorous gym workouts or long runs. It could be as simple as taking brisk walks, cycling, or even dancing to your favourite tunes. The goal is to keep active and make your heart beat faster, which aids in burning calories and improving cardiovascular health.

Eat More Healthily

Especially if you’re struggling with diabetes, healthy eating is a necessity. However, eating less junk food and processed foods is great advice for all of us. Not only will this add years to your life, but it’ll improve your mental health and give you more energy to face the day.

Stretching Throughout The Day

While regular exercise is essential, it’s equally important to stretch throughout the day. Stretching keeps our muscles flexible, strong, and healthy. It also helps in maintaining a good posture, reducing muscle tension, and enhancing physical performance. So, whether you’re working at a desk or involved in manual labour, remember to take short breaks for stretching exercises.

Regular Health Checkups

To stay on top of your health, regular checkups are crucial. These visits to your doctor can help detect potential health issues before they become severe. Early detection often leads to more effective treatment, contributing significantly to a healthier life. In addition, these checkups serve as an opportunity for you to discuss any health concerns or questions you may have, helping you to gain a better understanding of your overall health status.

Digitise Your Paperwork

A clutter-free environment contributes to a stress-free mind, and one way to achieve this is by digitising your paperwork. There are plenty of free online tools to help, as well. For example, this will rotate a PDF in case you run into any problems with the file orientation on different platforms. Digitising your documents will not only reduce physical clutter but also make the process of accessing and finding documents easier and more efficient.

Connecting with Loved Ones

Social connections play a pivotal role in our mental and emotional wellbeing, and they are a crucial component of a healthy living regimen. Engaging with loved ones provides a sense of belonging and support, helping us cope with stress and significantly contributing to our overall happiness. This emotional well-being is an essential part of maintaining a holistic approach to healthy living. Whether it’s through phone calls, video chats, or face-to-face meetings, it is important to ensure you maintain these valuable connections as part of your commitment to a healthier lifestyle.

Finding Humor in Everyday Situations

Laughter truly is the best medicine. It relieves stress, improves your mood, and even boosts immunity. Try to find humour in everyday situations; it adds joy to your life and helps you maintain an optimistic outlook, which is beneficial for your mental health. Furthermore, sharing a laugh with others can foster stronger relationships and create positive social interactions, contributing to an overall sense of happiness and wellbeing.

Healthy living is not just about eating right or exercising regularly. It’s about adopting a holistic approach that encompasses physical activity, mental stimulation, emotional connection, and a clutter-free environment. By incorporating these habits into your daily routine, you’re setting yourself on a path of sustainable wellness that will reward you with a vibrant and fulfilling life. Remember, the journey to wellness is a marathon, not a sprint; consistency is key.

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The Importance of Oral Health for Those With Diabetes

We all know that first impressions matter, so a healthy smile can go a long way in giving you a confidence boost when you need it most. More importantly, a healthy smile can also inform you about underlying conditions, such as diabetes, which puts some at a higher risk of periodontal disease. Practising daily oral hygiene is crucial when it comes to your overall well-being, as it can prevent a host of other conditions. Below, Diabetic Support & Management offers ways to keep your teeth and gums in tip-top shape and cultivate healthy dental hygiene.

Risks and Prevention

Nearly all adults suffer from cavities that put them at risk for tooth decay, according to the National Institutes of Health. Additionally, an unhealthy diet, drugs, alcohol, tobacco use, and poor oral hygiene all contribute to infections. Even if one doesn’t show the signs yet, these factors still heighten the risk of acquiring dental problems. Whenever we eat and don’t brush our teeth, this leaves room for bacteria to feast, emitting waste and contributing to plaque and acid erosion, leading to weakened enamel.

Be sure that you have supplemental insurance to cover regular visits to your dentist. Regular upkeep is essential to preventing further complications. The signs of someone who has diabetes and may not know it yet may include dry mouth, higher risk of cavities, gingivitis, delayed wound healing, and erupted teeth. However, by regularly visiting the dentist and being diligent about your oral habits, you can prevent and alleviate infectious diseases within the mouth.

Form Overall Healthy Habits for a Better Lifestyle

Regular cleaning, twice daily, will eliminate poor dental habits, according to Colgate Oral Health Center. Brushing and flossing will also not only keep your teeth and gums clean, but will prevent bacteria from causing decay, which can lead to bad breath, known as halitosis.

Brushing your teeth can help illuminate yellowing teeth and aid swollen gums without causing harm. Some toothbrushes even contain mild abrasives to help you scrape away that extra layer of plaque and germs to reveal brighter, healthier teeth each time you brush. However, watch out for toothbrushes that are too abrasive as they can have adverse effects. Finding one to fit your individual needs, whether you have sensitivities or plaque issues is a must.

Also, don’t forget about the importance of keeping stress under control. Excess stress and anxiety can cause a number of ailments for those living with diabetes, including elevated blood sugar. While stress is part and parcel to life, too much puts anyone’s health at risk, and this includes oral health. Have a solid stress management strategy in place to mitigate the stressors in your life, and be intentional about follow-through. This could include everything from using deep-breathing exercises to decluttering your home, both of which can reduce stress.

Lastly, consider stress-relieving techniques like meditation. All you need is roughly 10 to 20 minutes per day to reduce the effects of stress in your life. Meditation can also help you avoid reaching for easy “stress relievers” such as a glass of alcohol or an unhealthy snack.

Consider Implants

While there are several factors for adult tooth loss, such as reduced hygiene, illness, and even outside trauma, dental implants will help improve self-esteem, speech, and facial structure, make eating easier, and improve the comfort of your mouth. However, implants will still require upkeep and regular cleaning, just as if they were real.

The type of procedure and implant varies, according to the individual, and can be acquired within one day but relies on a period of osseointegration (the ability of bone to attach to a metal surface), so that the bone and the prosthetic work well together. However, conditions such as diabetes or periodontal disease may require treatment before the procedure. Recovery time varies but can take between 2-6 months for the gums or jaw to fully heal.

Cleaning your implants is just as important as cleaning natural teeth. Once the fusing of the bone and the implant has occurred, the surrounding tissue still requires care, so flossing and brushing should remain a part of your daily oral regimen to prevent bone and implant loss. Once you and your dentist have established the proper means to care for your implants, it is now up to you to utilise the tools needed for successful oral hygiene.

Properly caring for your teeth, as well as your overall health, has many benefits that can affect you both physically and emotionally, especially if you have diabetes. It’s imperative that you take note of the signs of tooth decay or potential tooth loss by keeping these tips in mind so that you have healthy teeth and gums.

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7 Simple Ways to Maintain Your Health (After a Diabetes Diagnosis)

Diabetes can be challenging to manage, even if you keep your sugars in check. From eating right to caring for your teeth, feet, and incorporating exercise into your routine, there’s a lot to cover. Here are six simple ways to move toward better health after a diabetes diagnosis, presented by the health experts at Diabetes Support Site.

Enjoy a Healthier Diet

Simple swaps and tasty recipes can make healthier, diabetic-friendly eating possible. In general, managing diabetes starts with monitoring (and understanding) your carbohydrate intake. You can even download diabetes apps that help track and report on your glucose levels.

If you take medication for your blood sugar, consuming fewer carbs can help you manage your dosing better. Choosing canned vegetables is an inexpensive and healthy way to create simple meals. For example, you can throw together a quick soup, black bean burgers, or a hearty chili with canned veggies.

Just Add Water

While what you eat matters, drinking enough water is also essential for managing diabetes. Staying hydrated is essential because adequate water intake can help balance blood sugar. Ensuring that your water is clean and palatable, however, can be a challenge—many water supplies contain bacteria and other contaminants. Especially if your city water has unsafe particles, you’ll want to use a water filtration system for purified and safe water.

Look After Your Eyes

It’s now more important than ever to visit your eye doctor regularly, at least once a year. Diabetic retinopathy is a complication from diabetes that causes various levels of vision loss. It’s so common that it’s the leading cause of vision loss among all working-age Australians. Other eye diseases associated with diabetes include glaucoma, diabetic macular oedema, and cataracts, all of which can cause serious vision loss and even blindness. Fortunately, 98 percent of vision loss caused by diabetes is treatable when detected early.

Care for Your Dental Health

Regular brushing is one way to protect your dental health. But seeing your dentist for frequent checkups to address cavities, gum disease, and any other dental issues is also prudent, explains Mayo Clinic. Taking care of cavities, treating symptoms of dry mouth, and keeping thrush at bay can help keep your blood sugar levels healthy, too. Brushing your teeth at least two times per day—gently but thoroughly—is another best practice for all people with diabetes.

Keep Your Feet Healthy

Many patients with diabetes wind up with severe foot problems. Diabetes puts you at a higher risk of foot problems, to begin with. In addition, out-of-control glucose numbers can make the issue worse, including leaving you open to infection, notes Bone & Joint. Since neuropathy, or the inability to feel your feet, can also occur, being careful is essential. Clean your feet carefully, inspect them each day for any injuries, and use comfortable, diabetic-specific shoes and socks for better comfort and circulation.

Take Care to Avoid Germs

Germs are a fact of daily life. But for people with diabetes, there is a higher risk of contracting illnesses, including the coronavirus. Research is not yet definitive, notes Healthline, but diabetic patients should take necessary precautions. Keep adequate medications, including insulin, on hand in case you’re unable to get to the pharmacy regularly. Be sure to wash your hands regularly, practice social distancing, and employ self-isolation whenever possible. If you do become ill, continuing to manage your diabetes is crucial while treating symptoms of COVID-19.

Remember that a clean home is a healthy home, so take time to keep your living space as clean as possible. This can start by ensuring each room is free of clutter, which can harbor not just dust but other harmful allergens like mold and mildew. Decluttering can make it easier to organize an area for your diabetic supplies, too.

Exercise Regularly for Best Results

Exercise is another aspect of healthy living with diabetes. Low-impact exercise is best, especially if you experience neuropathy, but keeping moving is a great way to balance glucose levels and prevent weight gain. Tracking your blood sugar is vital so that you don’t experience low events during or after exercise, of course. But activities like walking, cycling, swimming, and even yoga can be healthy and enjoyable for people with diabetes. When you’re working out, consider investing in a smartwatch to help you track your vitals.

Living with diabetes can feel intimidating and some days, nearly impossible, but keep in mind that you can turn to professionals for medical assistance. With the right medication and a few lifestyle changes, you can start seeing better glucose readings and even better health. Thanks to your good choices, you’re that much closer to a healthier post-diagnosis lifestyle.

Photo via Pexels

Anxiety and Depression EatYour Way To Better Health

When it comes to mental health, what you eat can make a big difference. Research shows that a diet rich in foods like fruit, vegetables and seeds helps protect your mental health.

Making healthier food choices will improve your physical and mental health and fitness.

Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the “waste” (free radicals) produced when the body uses oxygen, which can damage cells.

Diets high in refined sugars are harmful to the brain. In addition to worsening your body’s regulation of insulin, they also promote inflammation and oxidative stress. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function and even a worsening of symptoms of mood disorders, such as depression.

Symptoms of depression dropped significantly among a group of young adults after they followed a Mediterranean-style pattern of eating for three weeks. Participants saw their depression “score” fall from the “moderate” range down to the “normal” range, and they reported lower levels of anxiety and stress too.

Alternatively, the depression scores among the control group of participants — who didn’t change their diets — didn’t budge. These participants continued to eat a diet higher in refined carbohydrates, processed foods and sugary foods and beverages. Their depression scores remained in the “moderate severity” range.

Participants who had a greater increase in fruit and vegetable intake showed the greatest improvement in depression symptoms.

Participants increased consumption of whole grains to a recommended three servings per day, as well as three servings per day of protein from eggs, tofu and beans. In addition, they were told to get at least three servings of fish per week.

As for dairy, the recommendation was three servings per day, unsweetened. Participants were also instructed to consume three tablespoons of nuts and seeds per day, as well as two tablespoons of olive oil per day, and were advised to add in spices, including turmeric and cinnamon.

Using a device called a spectrophotometer, the participants had their palms scanned. The device can detect the degree of yellowness in your skin, which correlates with your intake of carotenoids, which you get from eating fruits and vegetables.

Organisations such as Food and Behaviour Research are really helping to shape our understanding of how and what nutrition influences our minds! (www.fabresearch.org is seriously worth a look, there is a staggering archive of research there).

Here’s a look at specific foods and eating habits that will help boost your mental health!

Eat Foods Rich in Omega-3 Fatty Acids

Fresh Fish Box

Growing evidence suggests that omega-3 fatty acids (abundant in oily fish such as sardines, salmon, and mackerel) may have a role in brain functioning, with deficiencies in omega-3 fatty acids linked to mental health problems.

In addition to whole foods, good sources of omega-3s are fish oil, flaxseed oil, and echium oil, but it’s a good idea to check with your healthcare provider first if you are pregnant, nursing, take medication, or have any concerns.

Pump Up on Probiotics

EasiYo Wellbeing Greek Style Unsweetened Yogurt Mix – Pack of 6

Probiotics are best known for their role in digestive health, but emerging research suggests that bacteria in the gut sends and receives signals to the brain (known as the gut-brain axis).

The majority of studies found positive effects of probiotics on depression symptoms.

Take note, however, that it is possible for someone who is immunocompromised to contract an infection—fungemia or bacteremia—from probiotic supplements. Talk to your doctor before starting a course of probiotics.

Reach For Whole Grains

Now Foods Organic Steel Cut Oats, 907g

Whole grains are important sources of B vitamins, nutrients vital for brain health. For example, thiamin (vitamin B1) is involved in turning glucose into energy, pantothenic acid (vitamin B5) is needed to produce the neurotransmitter acetylcholine (involved in learning and memory), vitamin B6 helps to convert the amino acid tryptophan into serotonin, and vitamin B12 is involved in the production of neurotransmitters such as serotonin and dopamine, among others, all of which help to regulate mood.

Whole grain foods can be confusing. A rule of thumb when reading food labels is that for every 5 grams of carbohydrate, a product should have at least one gram of dietary fiber to be considered whole grain.

Load Up on Leafy Green Vegetables

PREMIER SEEDS DIRECT – Spinach – Perpetual – 14 Gram ~ 700 Seeds

Spinach and other green vegetables contain the B vitamin folate. Although the connection isn’t fully understood, low folate levels have been consistently associated with depression in research.

A study published in the Journal of Psychiatric Research in 2017, for instance, analyzed previous studies and found that people with depression had lower blood levels of folate and lower dietary intake of folate compared to those without depression.

Folate deficiency may impair the metabolism of serotonin, dopamine, and noradrenaline (neurotransmitters important for mood).

Folate is also plentiful in beans and lentils, with a cup of cooked lentils providing 90 percent of the recommended daily allowance.

Don’t take folic acid supplements without consulting your health care provider. In some cases, it may cause adverse effects and there are potential risks for some people (such as those who have had colon polyps or cancer).

Enrich Your Diet With Foods High in Vitamin D

Known as the sunshine vitamin, this nutrient is made naturally in the body when skin is exposed to the sun’s ultraviolet B (UVB) rays. In the past few years, research has suggested that vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that deficiency may be linked with mood disorders, particularly seasonal affective disorder.

In addition, preliminary research suggests that vitamin D deficiency is a risk factor for depression in older adults.

Some people are at greater risk for a vitamin D deficiency. Darker skin, for instance, has more melanin, a substance that blocks ultraviolet rays.

Working indoors during the day, living further from the equator, or being in an area with greater air pollution also increase your risk of vitamin D deficiency.

Canned salmon with bones is rich in vitamin D and is also a source of omega-3 fatty acids. Look for Alaskan pink salmon or sockeye salmon with bones. Other foods include:

• Cheese
• Egg yolks
• Foods that may be fortified with vitamin D (milk, soy milk, and orange juice)

Its a very rainy August day here in Mooncoin County Kilkenny in Ireland and we are all still in the middle of the terrible coronavirus global pandemic!

People are struggling to cope with the coronavirus pandemic after months of harsh lockdowns, widespread disease and economic suffering!

The number of people reporting adverse mental health or behavioral changes  like drinking alcohol or drug use is on a perilous rise in recent months.

About a quarter of people reported symptoms of an anxiety disorder, three times higher than what a similar survey found a year ago. Those reporting depression has quadrupled, to nearly a quarter.

Markedly elevated prevalences of reported adverse mental and behavioral health conditions associated with the COVID-19 pandemic highlight the broad impact of the pandemic and the need to prevent and treat these conditions.

Most at risk are those who are already undergoing treatment for a previously diagnosed mental health condition!

Today I have just finished reading a heartbreaking insightful autobiography by Denise Welche called The Unwelcome Visitor which describes Denise’s life living with clinical depression, a debilitating and often a terminal illness which is greatly misunderstood in society!

I think this book should be read by people who suffer from depression , and also by the people close to them to enable them to understand and support.

Denise’s clinical depression started after the birth of her first child she had severe post natal depression.

Many women will experience mild mood changes after having a baby, known as the “baby blues”. This is normal and usually only lasts for a few days.

But severe post natal depression is very different from the “baby blues”. It’s a serious mental illness and should be treated as a medical emergency.

It’s sometimes can lead to puerperal psychosis or postnatal psychosis.

At the time there was not a lot of knowledge about post natal depression and how to treat it and it wasn’t until thirty years later that Denise received Hormone Replacement Therapy which greatly improved her depression symptoms!

Unfortunately there is no known cure for clinical depression but it can be managed in Denise’s case with HRT, Cognitive Behaviour Therapy, a healthy diet and completely avoiding alcohol and recreational drugs!

Diet And Psychotic Illnesses

The New Optimum Nutrition Bible

Alternative Treatments of Schizophrenia: Safe, effective and affordable approaches and how to use them (Alternative and Integrative Treatments in Mental Health Care)

Cracked: Why Psychiatry is Doing More Harm Than Good

Grilled halloumi with pomegranate quinoa salad Recipe. 

This is a nice filling lunch, perfect for those days when you may not get a chance to eat until quite late and you want to fill up but keep it healthy, too.

It will stabilise your blood sugar and provide a B vitamin boost. Ready-prepared pomegranate is readily available in supermarkets now, so is hassle-free.

SERVES 1 50g quinoa 2 tbsp pomegranate seeds 1 tbsp pitted black olives, chopped leaves from a small bunch of parsley, chopped sea salt and freshly ground black pepper 4 slices of halloumi cheese, a little olive oil.

Place the quinoa in a saucepan and cover with boiling water. Simmer for around 20 minutes, until the quinoa is softened and a small tail has formed on the grain (I’m not making it up!). Drain.

Mix the quinoa with the pomegranate seeds, olives and parsley, with a little salt and pepper. Place the halloumi on a lightly oiled griddle pan or frying pan and lightly fry for two or three minutes each side, until turning golden brown. Serve the halloumi on top of the quinoa with a mixed leaf salad!

A healthy diet is certainly an important part of the picture for good mental health but so are physical activity, good psychological care, medication [if absolutely necessary ], adequate sleep, adequate exposure to nature and a balanced lifestyle! 

Herbal Remedies ─ Your Ultimate Guide: To Relieve Stress, Anxiety, Pain, Skin Conditions and for Weight Loss (Natural, Safe Medications for Best Health Series Book 1)

Everyone feels anxious at times, and a certain level of anxiety is both normal and even helpful in some situations. Anxiety is our body’s way of keeping us safe. Anxiety can also motivate us. If we feel a bit anxious about an assignment that’s due, it can help us to get it done on time. However, feeling too much anxiety about something usually gets in the way and can be unhealthy.

When everything in your life begins to feel like an emergency or an occasion for dread, then your anxiety has likely gotten out of hand. Excessive anxiety can manifest in one of five anxiety disorders — Generalized Anxiety Disorder, Obsessive Compulsive Disorder (OCD), Panic Disorder, Post Traumatic Stress Disorder (PTSD), or Social Anxiety Disorder.

Anxiety disorder occurs when anxiety starts to severely impact on a person’s life. Rather than feeling anxious in response to actual danger, someone with an anxiety disorder will experience the same symptoms in situations they perceive as dangerous (e.g. meeting new people or taking public transportation).

I often feel anxious in social situations ,some people think that I am very social because I am friendly but I feel shy and insecure most of the time!

I am very insecure about everything but mostly about my looks how about you?

I think that most people are insecure about something dont you?

What do you think is the reason for all the insecurity in this world?I think maybe it is to do with us not loving ourselves enough!

Also I think that maybe we aren’t kind enough to ourselves!Anyway I would love to know what you all think?

Anxiety disorders aren’t caused by a single factor, but rather by a combination of things. A family history of anxiety, a person’s physical health, personality traits and stressful life experiences can all be contributing factors. Anxiety disorders are likely to develop over time and are usually sustained by unhelpful thinking patterns.

With a multitude of guises, it can present itself in your life as insomnia, depressions, fatigue, addiction self-medication, job or relationships and more. If you have anxiety, you know it’s no joke to feel that something is constantly holding you back – or that the sky is going to fall in on you at any second. You know how much it can impact enjoying your life!

Some people think that just because someone is beautiful to look at and  successful they have got everything this is not true!

The thing is that people are very insecure even when they are lovely looking,rich and successful they think that when their looks go or they lose all of their money or fame, they have nothing to fall back on,but the most important thing to remember is that people need to be loved that’s what’s important!

Lifestyle Changes To Ease Anxiety

Making Friends with Anxiety: A warm, supportive little book to ease worry and panic – 2018 edition

The good news is that there are many natural remedies for anxiety that are safe and don’t cause adverse side effects like so many anti-anxiety medications. By eating a clean and well-balanced diet that contains important nutrients like B vitamins, magnesium and omega-3s, and using essential oils for anxiety, you will notice an immediate difference in your mood, energy levels and sleep patterns.

B vitamins help to combat stress and stabilize your mood. Vitamin B6, in particular, serves as a natural remedy for anxiety because it works to boost mood, balance blood sugar levels and maintain a healthy nervous system. In fact, symptoms of a vitamin B6 deficiency include anxiety, irritability, depression, changes in mood, muscle pains and fatigue.

In addition, Vitamin B12 is also important for fighting chronic stress, mood disorders and depression. It helps to improve your concentration, improve energy levels and allow your nervous system to function properly.

Eating anti-inflammatory foods can be a natural remedy for anxiety because they are important for balancing your mood and stress response. In addition, it’s also important to eat healthy fats, unrefined carbohydrates and lean protein.

Tandoori salmon with saag dal.

What a combination, both in terms of flavour and nutrient composition. This is almost the perfect dish for the nervous system: omega 3; B vitamins; magnesium; low GI.

I use shop-bought tandoori paste here as it really does save you a lot of time!

SERVES 2 4 heaped tsp tandoori paste 8 tsp natural yogurt 2 salmon fillets 2 garlic cloves, finely chopped 1 tbsp olive or coconut oil sea salt and freshly ground black pepper 130g red lentils 1 litre vegetable stock (you may not use all of it) 260g baby spinach.

½ tsp turmeric ¼ tsp ground cumin.

Preheat the oven to 180°C/350°F/gas mark 4. Mix the tandoori paste and yogurt together. Place the salmon fillets on a baking tray and top with the yogurt mixture.

Place at the top of the oven and bake for 25–30 minutes. Meanwhile, sauté the garlic in the olive or coconut oil, with a good pinch of salt, over a very high heat.

This is one occasion where you want the garlic to brown; this gives it a distinctive smoky flavour that makes the dal amazing.

Add the lentils and a small amount of vegetable stock. Keep adding stock every few minutes, as the lentils cook down, adding it little and often until the mix has a porridge-like texture.

Add the baby spinach and cook until it wilts, then measure in the turmeric and cumin and mix. Taste and season as needed, then serve.

Research shows that consuming foods that have a high glycemic index can contribute to anxiety and depression. Sugar and refined carbohydrates can give you blood sugar highs and lows throughout the day, increasing anxiety, nervousness and fatigue. These foods can cause mood swings and alter your energy levels, making it more difficult to get your anxiety symptoms under control.

To maintain normal blood sugar levels and improve your anxiety symptoms, stay away from refined foods, including baked goods (like pastries and cookies), sweetened beverages, fast foods, fried foods, processed meat and refined grains (which can be found in cereals and packaged breads).

Too much caffeine or alcohol can increase anxiety symptoms like moodiness, nervousness and the jitters.To reduce anxiety, avoid alcohol completely or limit your alcohol intake to 1–3 drinks per week, but no more than two at a time.

Research also shows that consuming too much caffeine can induce anxiety symptoms, and people with panic disorder and social anxiety seem to be particularly sensitive to the effects of caffeine. Limit coffee or black tea to no more than one cup per day.

Regular physical activity helps to improve sleep quality, reduce inflammation, boost confidence, improve energy levels and ease stress and tension. For example, running, walking or hiking outdoors, lifting weights and even dancing can help to combat stress.

Sleep deprivation can contribute to common anxiety symptoms. These symptoms include excessive worrying, and by restoring proper sleep patterns, people with anxiety can reduce feelings of fear, worry and tension.

Aim to get 7–9 hours of sleep every night in order to reduce stress, balance your hormones, prevent moodiness and reduce fatigue. You can also diffuse lavender or  chamomile essential oil in your bedroom to help induce relaxation.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Negative attitudes and feelings of helplessness and hopelessness can upset the body’s hormone balance and deplete the brain chemicals required for feelings of happiness or calm, as well as have a damaging impact on the immune system and other parts of our body.

Certain types of behaviours, such as prayer meditation and positive thinking, can affect our perceptions of the world and make us feel calmer, more resilient, and happier. People have identified many other helpful attitudes such as forgiveness, gratitude, and kindness that can help alleviate depression and anxiety.

Strong relationships and social support networks reduce isolation and loneliness, both key risk factors for depression. While anxiety can sometimes cause us to avoid other people and become isolated, reaching out to friends and family can actually help us deal with anxiety by offering support and helping us make realistic assessments of threats.

Here are some tips to stay connected:

Keep in regular contact with friends and family.

Consider joining a class or group.

Get social support from volunteering (and feel the satisfaction of helping others!)

Bond with a pet. Physically, having a loved one (two or four-legged) close calms us and reduces the fight or flight risk.

Extensive research has found that people with a strong sense of purpose are better able to handle the ups and downs of life. Purpose can offer a psychological buffer against obstacles. Thus, a person with a strong sense of purpose remains satisfied with life even while experiencing a difficult day.

Laughter has been known to ease tension, too. Try to find the humor in difficult situations and seek out the things that make you laugh, giggle, or at least crack an amused smile.

God wants so much more for us than to walk through life full of fear, worry and anxiety!

Herbal Remedies to Relieve Anxiety

Herbs to Relieve Stress: Herbal Approaches to Relaxation and Natural Easing of Depression and Anxiety (Keats Good Herb Guides) by David Hoffmann (1996-08-03)

Lavender

The beautiful, fragrant lavender is  one of the most effective herbs for anxiety — both chronic anxiety and acute situations. Take on a regular basis about an hour before sleep.

Lavender is also gently relaxing taken in tea. Combine ½ tsp of each of the following: lavender blossoms, chamomile blossoms, and lemon balm leaf, and steep in a tea-pot or herbal tea infuser for 20 minutes in 1 cup of boiling water. The dose is 1 cup. Tincture dose is 1-2 mL in ¼ cup of water, up to 4 times/day.

Lavender oil can also be used as aromatherapy in a diffuser, on your pillow before sleep, in a bath, or a few drops applied topically to reduce acute anxiety symptoms. You might want to carry a small bottle of the oil with you in your bag.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Passionflower (Passiflora incarnata)

Often mistaken for an aphrodisiac because of its seductive name, passionflower is actually the remedy for people who are so burned out and exhausted that all that’s left is anxiety. This is the remedy for people who give and give until they have nothing left for themselves. The tips of their tongues are usually bright red, and they feel a sense of being exhausted but unable to rest because the thoughts in their head keep spinning out of control. They may have heart palpitations or a racing heartbeat during bouts of anxiety.

This plant is effective in both tea and tincture form.Use 20-40 drops of tincture in a little bit of water (for a 150-pound person) and increase the dose by 10 drops at a time if you don’t feel relief after 15 minutes.

Turmeric / Curcumin

Turmeric is a root, technically (properly called a rhizome), that when fresh doesn’t look too dissimilar to its cousin, ginger root. That is, until you cut it open and you see the bright yellow inside! Like ginger, turmeric contains ‘phytochemicals’ that reverse inflammation.

Curcumin, which is one of the principal active ingredients derived from the spice turmeric, has particularly powerful anti-inflammatory effects and these have been found to be helpful in reducing anxiety specifically associated with a chronically activated stress response.

The powdered herb is a healthful addition to smoothies and other foods, and is healing for the digestive system. For the anti-anxiety effects, you’ll want to take curcumin extract. The dose will vary according to the product, but is typically 80 to 500 mg day.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Skullcap (Scutellaria lateriflora)

Skullcap is the anxiety remedy for people who experience anxiety along with restlessness, muscle tension, and jaw clenching. If you tend to toss and turn in bed, or if you feel like you can only relax when you’re out walking, skullcap can help you to unwind not only your anxiety, but also the accompanying muscular tension and restlessness.

Skullcap is effective in tea or tincture (a tincture is an herb extracted in alcohol) .

Ashwagandha

Ashwagandha, also an adaptogen, can significantly reduce the symptoms of anxiety, and has been shown to improve cortisol levels,overall reducing your predisposition to anxiety.

Adaptogens promote balance in many systems of your body. Remarkably, they can calm you down and boost your energy at the same time, without over-stimulating you.

While some adaptogens work quickly, most work over time and have cumulative benefits. Some people take them daily for months before getting the full effects.

You can add a teaspoon or two of the powder to smoothies or other foods, it can be taken in capsules, 500-1000 mg twice daily, or in tincture form, 2-4 mL, twice daily. It can be taken before bed to help with sleep, including when worry is keeping you awake.In addition, it has the power to lower inflammation and fight infection.

Kava kava (Piper methysticum)

Kava kava is the most famous anti-anxiety herb, and with good reason. It’s a powerful remedy that’s been shown to be effective in reducing anxiety, as compared to a placebo. It has an intriguing taste that almost numbs your mouth as well as medicinal use for its sedative and pain-relieving properties.

In recent years there’s been some research to suggest that over-consumption of kava kava may damage the liver, so dont use this herb if you have liver problems, if you consume alcohol regularly, or concurrently with acetaminophen. That said, there is a very long history of safe use of this herb, so as long as you don’t have any liver issues, you can feel confident using this herb up to 3-4 times per week to help relieve your anxiety. It’s effective as a tea, tincture, or capsule, but  tea or tincture is best.

Tulsi, or Holy Basil

This plant is a powerful antioxidant. While people have used it for a variety of treatments, it’s most significant potential might be for stress-relief and relaxation.

People who take it often report that it gives them a calming effect and a general sense of well-being.

Tulsi has also been found to help regulate your blood sugar and support heart health.

In traditional healing systems, people have often taken this herb over a lifetime to increase vibrant health and longevity.

Further evidence is mounting that tulsi can address physical, chemical, metabolic, and psychological stress. It has been found to protect organs and tissues against chemical stress from industrial pollutants and heavy metals and against physical stress from prolonged physical exertion and exposure to cold and excessive noise.

Use tulsi regularly to help balance your body and support its response to everyday stressors.

Some ways to use this herb:

As a tea ,In cooking,as a capsule or tablet,in a powder form.

Tulsi may have an antifertility effect. Therefore, pregnant women or couples who want to conceive shouldn’t take this herb.

Lemon Balm

A member of the mint family, lemon balm has been studied for its anti-anxiety effects. For thousands of years, people have used it medicinally. And today, it’s often combined with other calming herbs, such as chamomile, valerian, and lavender.

With its citrusy flavour, the scent and the delightful taste make it an enjoyable way to soothe and boost your mood.

Researchers found that lemon balm reduced anxiety and related symptoms by as much as 18% and decreased insomnia by 42%. And they observed no adverse effects.

Lemon balm is also able to effectively increase GABA activity in the brain. Your brain uses the neurotransmitter GABA to prevent over-excitement and achieve balance. It helps keeps our stress levels low and plays a role in sleep.

For most people, lemon balm is considered safe to take daily. Some health practitioners even recommend using it to soothe teething children. Many people use it to improve their mood and stress levels, as well as for anxiety or seasonal affective disorder.

Some ways to use this herb:

As a tea,In tinctures or syrups,In cooking and baking,Lemon-balm infused water

If you have leaves from this plant, you can simply rub a leaf between your fingers to absorb some of its essential oils aromatically. Fresh lemon balm has its own special benefits, and it’s easy to grow in containers.

Chamomile

Chamomile has been used as both a dietary supplement and medicinal herb for hundreds of years. It’s helpful for promoting general relaxation and well-being, in addition to treating acute issues like anxiety, depression and insomnia.

The health benefits of chamomile are endless. If you are feeling jittery, this herb will help relax muscles, calm nerves, reduce anxiety and help with insomnia. It also improves digestion and decreases headaches. The most popular way to consume chamomile is in tea form.

Schisandra | Schisandra chinensis

Like ashwagandha, this tart, red berry is also an adaptogen that helps relieve anxiety. Schisandra is both calming and stimulating. It calms the mind at the same time as it enhances reflexes, work performance and mental clarity. This combination is especially effective for individuals seeking relief from anxiety who need a high level of mental clarity and focus.

As an adaptogen, schisandra also helps strengthen an immune system depleted by chronic stress and is useful for stress-induced asthma. Schisandra should not be combined with barbiturates as it can increase their effects.

Schisandra berries can be prepared as a tea, but should be allowed to simmer 20-40 minutes to extract their full potency. Schisandra can also be used in the form of a liquid extract.

Herbs can be surprisingly useful in helping you to reduce your stress at home and at work. But you can’t use herbs to singlehandedly make up for a lack of sleep, poor diet, lack of exercise, or being stuck in poor lifestyle choices.

And keep in mind that sometimes, herbs can occasionally trigger side effects and interactions with prescription drugs.

This online database can help you to find interactions between drugs and natural medicines.

It is imperative that in seeking to complement treatment with herbs, a diabetic does not stop taking any regular medication from their GPs or consultants and that the blood glucose levels are closely monitored whilst on a course of treatment.

Also Refer to our article Using Herbal Remedies Safely!

READER RECOMMMENDED RESOURCE

https://www.mattressnerd.com/sleep-and-ptsd/

https://www.okrehab.org

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

Stir Fry Cookbook: Over 255 Quick & Easy Gluten Free Low Cholesterol Whole Foods Recipes full of Antioxidants & Phytochemicals (Stir Fry Natural Weight Loss Transformation Book 18)

Antioxidants are substances that inhibit oxidation.  Oxidation is a chemical process that results in the transfer of electrons—it always occurs along with a reduction—one substance is oxidized while another is reduced.

There are a wide range of antioxidants found in nature, and because they are so varied, different antioxidants provide benefits to different parts of the body.The human body naturally produces free radicals and the antioxidants to counteract their damaging effects. However, in most cases, free radicals far outnumber the naturally occurring antioxidants.

These free radicals are a normal part of the body’s stress response, but they can damage healthy cells and are especially likely to attack the fats that provide structure to the membranes surrounding body cells. Free radicals are highly reactive substances and can bind to DNA and proteins, damaging them permanently and causing cell, tissue and organ damage.

Free radicals are also produced from exposure to cigarette smoke, excess exposure to the sun, drinking alcohol, from exposure to large amounts of heavy metals and during any inflammatory response.

In many different chronic diseases, including diabetes, the levels of free radicals overcome the body’s ability to soak or sop them up.  The high level of antioxidants leads to a condition in the cells, tissues and organs known as oxidative stress. We see oxidative stress show up as chronic inflammation and damage to nerves, blood vessels, tissues and organs.

Many studies have shown that oxidative stress is strongly associated with diabetes—and particularly with the complications of diabetes. The use of antioxidants—either from food sources or as a supplement may help prevent or potentially reverse damage from oxidative stress is by reducing damage to the endothelium—this is the layer of cells that line blood vessels.Antioxidants are in many different foods – and are recommended not only for diabetes, but to reduce the risks of heart disease, stroke, arthritis, and even aging.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

If taken as food, there are no known side effects to antioxidants, though it is possible that there may be some interactions with other medications.

If you’re thinking about taking larger amounts of any antioxidant supplements, you should speak with a healthcare provider first.

Always tell your doctor and pharmacist ALL the medications and supplements you are taking and always follow your doctor’s instructions on dosage.

Sources Of Antioxidants

BISH BASH BOSH!: Your Favourites. All Plants. The brand-new plant-based cookbook from the bestselling #1 vegan authors

Studies of antioxidant minerals and vitamins taken as supplements have been disappointing and it appears that the complex array of antioxidants present naturally in plants as well as those the body produces in reaction to stress are more important.

A well-balanced diet, which includes consuming antioxidants from whole foods, is best. If you insist on taking a supplement, seek supplements that contain all nutrients at the recommended levels.

Just as certain foods can give your body an antioxidant boost, other foods can inhibit their action. Refined sugar and simple carbohydrates are likely to lead to the production of more free radicals than antioxidants; distorting the balance between the two in your body again. Thus, cutting down on processed foods can help you to get the best out of your antioxidant rich food.

Mackerel and garden pea frittata This sounds a little odd, I admit, but the sweetness of the peas really seems to match the strong flavour of the mackerel. SERVES 1 2 tbsp garden peas 2–3 tsp olive oil 2 large eggs 1 cooked mackerel fillet, flaked Preheat the grill. In a small ovenproof omelette pan, sauté the peas in the olive oil for one or two minutes. Whisk the eggs and add to the peas. Cook for three or four minutes, or until the egg is cooking around the edges, but the middle is still liquid. Add the flaked mackerel, then place the pan under the hot grill until all the egg is cooked.

Excessive exercise can lead to the production of more free radicals than antioxidants, so regular moderate exercise, such as walking or swimming is most likely to be of benefit.

Stress promotes the production of free radicals, so staying calm and relaxed will give the antioxidants a helping hand in the battle against the radicals.

Plant foods are rich sources of antioxidants. They are most abundant in colorful fruits such as homegrown organic strawberries shown in the picture above.  As well as vegetables and other foods including nuts, wholegrains and fish.

The antioxidant content in any given food is measured by its ORAC score. Called Oxygen Radical Absorbance Capacity, the ORAC score quantifies the total antioxidant capacity of any particular food item. The higher the score, the more the antioxidant capacity.

Good sources of specific antioxidants include:

allium sulphur compounds – leeks, onions and garlic

anthocyanins – eggplant, grapes and berries

beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley

catechins – red grapes and herbal teas

copper – seafood, milk and nuts

cryptoxanthins – red capsicum, pumpkin and mangoes

flavonoids – green tea, citrus fruits, red grapes, onion and apples

indoles – cruciferous vegetables such as broccoli, cabbage and cauliflower

isoflavonoids – soybeans, tofu, lentils, peas and milk

lignans – sesame seeds, bran, whole grains and vegetables

lutein – green, leafy vegetables like spinach, and corn

lycopene – tomatoes, pink grapefruit and watermelon

manganese – seafood, milk and nuts

polyphenols – thyme and oregano

selenium – seafood and whole grains

vitamin A – sweet potatoes, carrots, milk, and egg yolks

vitamin C – oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and strawberries

vitamin E – vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains

zinc – seafood,  milk and nuts

zoochemicals –fish.

Health Benefits Of Antioxidants

Nutritional Composition and Antioxidant Properties of Fruits and Vegetables

There are a wide range of antioxidants found in nature, and because they are so varied, different antioxidants provide benefits to different parts of the body. Consuming more fruits and vegetables is one sure way to boost your immunity . Antioxidants like vitamins A, C, E, and carotenoids boost immune health.

It is free radicals that cause the signs of aging. They cause cell damage and inflammation and lead to wrinkles and age spots. Since antioxidants counter the effects of free radicals, they can play a major role in delaying the signs of aging.

Antioxidants are found to improve memory and cut the risk of dementia. Antioxidant vitamins and minerals such as vitamins C and E, selenium, and zinc have been shown to function as natural “anti-depressants”.Antioxidants also promote improved vascular health – improving microcirculation in the small blood vessels in the brain – thereby enhancing oxygen and nutrient delivery to nutrient hungry brain cells.

Most brain diseases are associated with oxidative damage which can be prevented and often improved with a higher intake of antioxidants. These powerful substances also play a role in preventing other ailments like Alzheimer’s disease . Greater consumption of carotenoids (another branch of antioxidants) from foods such as sweet potatoes, yams, and carrots is linked to cognitive benefits in adults .

The Arthritis Foundation also acknowledges the importance of antioxidants. Both the anthocyanins in berries and vitamin C in citrus fruits can combat free radicals that are responsible for arthritis symptoms.

High dose antioxidant vitamins can prevent the progression of and even reverse age-related macular degeneration and other vision issues. Important antioxidants for vision health are lutein and zeaxanthin, which also prevent age-related macular degeneration. And vitamin A, which nourishes and protects the retina and other eye structures and is important in preventing night blindness.

Antioxidants help prevent against some forms of cancer and can help bolster the immune system in the management of HIV infection. According to the National Cancer Institute (NCI), vitamin C may protect against cancer of the oral cavity, stomach, and esophagus and may also reduce the risk of developing cancers of the rectum, pancreas, and cervix. Also known as ascorbic acid, vitamin C may provide protection against breast and lung cancer.

Beta carotene, also known as provitamin A, may help decrease the risk of developing cancer. This nutrient may prevent certain cancers by enhancing the white blood cells in your immune system. White blood cells work to block cell-damaging free radicals.

Good sources of beta carotene are dark green leafy and yellow-orange fruits and vegetables. In the body, beta carotene is converted to vitamin A. Eating foods rich in beta carotene is recommended to possibly decrease the risk of developing stomach, lung, prostate, breast, and head and neck cancer.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

Antioxidants can play a key role in improving the cardiovascular system. The best choices include selecting antioxidants and nutrients from foods instead of getting them through supplements.

Heart-healthy antioxidants are found in nutrients such as vitamin A, vitamin C, vitamin E, beta-carotene, lutein, lycopene, and selenium.

Many fresh, whole foods contain these nutrients to lower the risk of certain diseases, but it is not understood if it’s the antioxidants that achieve the positive effects or other nutrients.

Fruits rich in antioxidants include blueberries, raspberries, cranberries, and blackberries.Berries contain antioxidants from vitamin C, carotenoids, and carotenes.

Vegetables such as green leafy veggies contain high amounts of antioxidants.
Eating raw, fresh, or organic vegetables offer optimal results. Rich sources of antioxidants may also be found in corn, eggplant, onions, red bell peppers, beets, broccoli flowers, alfalfa sprouts, Brussels sprouts, spinach, and kale/

Dark, leafy greens such as spinach and kale are particularly good foods to find vitamins A, C, and E. Kale is also rich in lutein.

Pecans, hazelnuts, and walnuts are among the nuts that provide healthy antioxidants. Brazil nuts in particular are highly regarded as a natural source of selenium.
Nuts contain the resveratrol and healthy fats for the heart!

Resveratrol is an antioxidant more commonly associated with red grapes.

Fruits like watermelons, pink grapefruits, apricots, pink guavas, and tomatoes contain the antioxidant lycopene.

While it’s common for fruits to lose some of their nutrient value when cooked, the lycopene in tomatoes becomes more digestible when heat-processed.

Beans have a variety of vitamins and minerals for antioxidant action in the body. They include green soybeans, black beans, kidney beans, black-eyed peas, and lentils.
Dietary Guidelines recommend that people fill their plate with a variety of colourful fruits and vegetables, including dark-green, red, and orange vegetables.When you examine the best sources of antioxidants, it is evident that the best sources are primarily found in colourful plant foods such as fruits and vegetables, 

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below

How to Increase Your Energy Naturally

While coffee has been associated with health benefits like boosting athletic performance and improving memory, this popular stimulant has its fair share of side effects on your mind and body.

Habituation to caffeine decreases insulin sensitivity, making it difficult for your cells to respond appropriately to blood sugar.  High blood sugar levels lead to arterial deterioration and increased risk of mortality related to cardiovascular disease.

Regular caffeine consumption leads to dependence and when you stop abruptly, you may find that you get throbbing headaches. This is because caffeine narrows the blood vessels surrounding your brain to restrict blood flow, making it great to relieve headaches. So if your body is used to a heavy amount of caffeine, you may get pounding headaches if you skip a cup.

Caffeine in coffee can heighten your sense of perception by stimulating the brain. This may cause you to be become more easily annoyed.

Coffee increases the acidity of your stomach, which may lead to acid indigestion and reflux. Though temporary, it can affect your day-to-day activities by causing serious pain.

Remember coffee causes dehydration and dehydration leads to constipation!

Constituents in coffee can interfere with normal drug metabolism and detoxification in the liver making it difficult to regulate the normal detoxification process in the liver.  Another issue to be aware of with coffee intake is how certain medications such as levothyroxine (thyroid) as well as tricyclic antidepressants are poorly absorbed, making symptoms worse for patients.

Over time, your excess coffee consumption may impact with your bone health.  Caffeine may interfere with calcium absorption. If you don’t have an adequate amount of calcium in your body, your bone density may decrease, leading to osteoporosis.

Associative addictions trend with coffee – who doesn’t immediately think of warm, frothy sweet cream and sugar when they picture coffee?  Surely the business of coffee has inspired a culture addicted to the sugary, fatty tastes of what has become more of a meal than a drink!

Remove coffee safely from your system with the following natural energy boosters and see how authentically energized you feel!

Natural Energy Boosters

1.Eating more vegetables can make a major impact on your energy levels. They are rich in nutrients that can serve as the much-needed fuel your body craves in the morning and rest of the day.

We should be consuming between nine and 10 servings of vegetables every day .This may seem like a lot but it is only a one-half to one-cup per serving. This means if you add three cups to each meal you will be at the recommended intake.

2.Go for A Walk.A brisk morning stroll can charge up your energy quickly, especially if you have been spending a few hours behind the desk. Take a walk around the block, appreciating the natural surroundings.

As you walk,focus your thoughts on what you feel most thankful for. After the walk, make a mental note of how you feel. This simple technique combines the power of gratefulness with the positive effects of walking and exercise, flooding your brain with happy neurotransmitters and endorphins. It’s a simple yet powerful exercise that energizes the mind and body and builds mental and physical muscle.

3.Get enough sleep .The best way to ensure you’ve got a burst of energy in the morning is to be sure to get enough sleep at night. Make sure you are getting at least six hours of sleep, going to bed earlier than you probably need to and waking up without needing an alarm.

Using electronics before sleep has been shown to be disruptive to sleep and can result in feeling tired and less cognitively sharp.

Napping isn’t just for preschoolers. Though you might not always be able to nap, when you can, sneaking in a power one could make all the difference.

Research shows that naps can improve memory, alertness and boost overall energy. For an immediate and natural energy boost, take a 10- to 30-minute nap. Studies indicate that limiting your nap to this manageable chunk of time helps ensure you don’t wake up groggy.

4.Hydrate

You’ve heard about how important water is for your health and diet, but it may not have occurred to you that staying hydrated can help to raise your energy level as well.

In fact, a 2015 British study found that one in five people who went to their doctors complaining of chronic exhaustion were actually just dehydrated.

So if you’re guilty of skipping your sips, resolve to drink more throughout the day. For optimal health and energy, it’s recommended that women drink a minimum of nine cups of water a day while men should drink a minimum of 13.

A warm cup of water with a bit of lemon is a good way to start.Then continue drinking water throughout the day. Drink water before you eat. You may be confusing thirst for hunger. Be careful about drinking too much in the evening as this plan can backfire and wake you up at night.

5.Take a Cold Shower

Whether you need one or not, this is a way to quickly wake up your body and give your brain a boost of energy. You can start warm and slowly reduce it to cold, if starting at a chilly temp is too much.

Stay in as long as you can—maybe 30 seconds at first, and you can build up to 1-3 minutes over time.This gets your blood pumping and you are guaranteed to be wide awake afterward.

6.Healthy Meals

Avoid sugary and processed foods, as these treats provide you with only short bursts of energy. For sustained energy throughout the day, research shows you should fill your diet with whole grains and proteins. Both of these foods take longer for your body to break down, ensuring that you receive a consistent dose of energy.

Pair these with leafy greens and fruits to improve your likelihood of getting all of the nutrients your body needs to function properly. Any dysfunction within your body can leave you feeling less than energetic, so keeping your body in tip-top shape with healthy eating is the best way to avoid the onset of fatigue.

When you eat can make just as big a difference as what you eat. If you’re skipping breakfast and eating a massive lunch, you’re sabotaging your afternoon productivity. Any time you eat too much, you’ll feel sluggish.

Research has demonstrated that a healthy breakfast has a direct effect on how kids perform at school, and it’s equally important for the rest of us. Our brains thrive on steady blood glucose levels, and starting the day with protein sets the stage for maintaining that control.

When you eat foods low in fiber, your blood sugar levels spike briefly but then fall again rapidly. Fatty meals can also sit heavy in your stomach. This results in you feeling tired and wiped out. Therefore, you should eat small meals (ideally 4 or 5) throughout the day. That way your body has a steady supply of energy without the overload.

7.Inhale Essential oils

Essential oils smell wonderful and are beneficial for your health. If you are looking to boost your energy without coffee, try holding a bottle of essential oil under your nose and inhaling. Lemon oil is particularly good. For a particularly refreshing kick, put a few drops of peppermint oil on your hands, cup them and breathe deeply. You can also massage your neck with peppermint oil – it’s guaranteed to perk you up!

8.Soak up some rays

Just 15 minutes in the sun may help you feel less sluggish.Researchers found that people who saw more daylight felt less fatigued than those who spent more time in the dark.

When your eyes are exposed to natural light, they send a signal to the areas of your brain responsible for alertness, the researchers say. Simply leaving your blinds open or stepping outside may wake you up, too.

With adequate exposure to sunlight, your body can produce a valuable nutrient:vitamin D.

The sunshine vitamin is tied to many benefits, including bone health and immune function, and getting enough helps keep you feeling energetic and healthy. Try to take a walk outside in the sun at least once a day.

9. Regular exercise routine

When you leave work exhausted each day, it’s tempting to skip your evening gym session. But if you’re neglecting your exercise regularly, you’re probably only exacerbating the problem.

1.coconut water 

Known as nature’s sports drink, coconut water is a great way to boost your energy through the coconut’s high levels of minerals and potassium. The best coconut water comes from young, Thai coconuts. Drink the water by itself, or blend it with bananas and strawberries for a tasty smoothie.Even without anything added, coconut water can be stimulating. That’s thanks to the potassium, which helps the body convert carbs into fuel.

2.Tea

White, green, and black teas all contain caffeine, but it’s a cleaner-burning, longer-lasting fuel when it comes to the energy buzz. You won’t crash as fast or hard, and you won’t get jittery. The tannin in black tea slows the absorption of caffeine and releases it in manageable increments.

Green Tea has received a lot of positive attention in recent years, and rightly so. It does contain some caffeine, so you can be sure it will boost your energy in the morning, but it also contains antioxidants which protect the body from illness. Early results from scientific studies have noted anti-cancer effects from green extract.

Green tea gives a natural energy boost, but the additions of pomegranate juice and chia seeds both pack antioxidants and nutrients that will also rev the body’s engines. Brew a green tea bag in a mug with hot water. After letting it steep, remove the tea bag and stir in some pomegranate concentrate and chia seeds .

3.Green Smoothies

Get nutrition, hydration, vitamins, and energy all in one shot. Blend a smoothie using fruits, ice, and spinach to make a delicious, antioxidant-filled drink that’s guaranteed to wake you up.

Green juice contains lots of leafy goodness with chlorophyll that helps oxygenate your blood, making your brain sharper and increasing energy.

Use a juicer to press some cucumber, celery, kale, spinach, parsley and lemon. For a zesty finish, add a little ginger. Pour into a tall glass with some ice and garnish with a slice of cucumber. After drinking this concoction, you’ll find yourself more alert and ready to take on the day.

4.Beetroot juice

Beetroot juice has been found to extend athletic stamina.It also has the ability to reduce blood pressure. Juice it raw, along with other vegetables (carrots, cucumbers, celery, etc.) to dilute its potency, or mix it into a fruit smoothie.

Chocolate Beetroot Cake 

Ingredients

• unsalted butter 175g, cubed, plus extra for the tin
• dark chocolate 200g, roughly chopped
• cooked beetroot (look for unflavoured vac-packed) 250g, roughly chopped
• 3 eggs 
• 2 Tablespoons of Organic Honey
• self-raising flour 175g(4 cups) 
• Organic cacao powder 30g
• 2 Teaspoons of cinnamon
• Serve with fresh or frozen strawberries (optional)

• Method

  • STEP 1

    Heat the oven to 180C/fan 160C/gas 4. Butter and line the base of a deep 23cm springform tin with baking paper.

  • STEP 2

    Melt the butter and chocolate together in a bowl set over but not touching a pan of gently simmering water. Take off the heat and cool a little.

  • STEP 3

    Put the beetroot in a food processor or high-speed blender and whizz to a purée. Add the eggs and organic honey, and whizz again.

  • STEP 4

    Put the flour and organic cacao powder in a bowl and mix together. Stir in the beetroot purée, then the chocolate-butter mixture until you have a uniform batter. Scoop into the tin and level out. Bake for 40-45 minutes or until risen.

  • STEP 5

    Leave to cool in the tin for 20 minutes then unclip and leave to cool completely. Transfer to a serving plate and serve with fresh or frozen strawberries if you like.

5. Water 

You’ve heard it a million times before, but water is essential to maintaining energy throughout the day. Water should always be the first option before turning to anything else. All too often people look to fancy energy drinks, laden with sugar, caffeine, and other additives to get themselves through the day, when all they need is better hydration. So keep that water bottle filled!

6.Banana Shake

 The milk and yogurt in a shake provide your body with protein and carbohydrates, which will help you bounce back from a hard workout. Bananas are also packed with potassium and magnesium, so they replenish electrolytes and improve muscle function. Make this tasty shake by putting banana, low-fat yogurt, milk, vanilla extract and ice cubes in a blender. Blend well and enjoy.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

7.Spicy Warmer

If you’re after a warm beverage to energize without the caffeine, then this is it! Packed with soothing, anti-inflammatory spices it nourishes your insides at the same time.

Simmer 2 cups of hot water in a small pan. Add 1 inch of fresh ginger, sliced. Then ¼ teaspoon of turmeric and ¼ teaspoon of ground cardamom. Serve in your favorite cup with a slice or two of lemon!

8.Protein Power Up

Enjoy a glass of this to start your day and you’ll be powered up for the whole morning! Protein, healthy fats and slow-releasing sugars combine to give you a sustained energy release, whilst the greens boost your chlorophyll intake, oxygenating your cells.

Combine ½ a banana, 1 tablespoon almond butter, 1 tablespoon of vegan protein powder, ½  cup of chopped kale, ¼ cup coconut yogurt, ½ tablespoon flax seeds, ½ tablespoon hemp seeds, and ¾ cup of nut or coconut milk.

9.Best energising Herbal Teas

Here are five of the best energising herbs for giving your energy levels a natural boost:

Ginseng for energy and resilience. Ginseng is prescribed by herbalists to boost your resillience to stressand stress-related fatigue. It is also popular in China as a revitalising herb for the elderly. Other beneficial effects are: boosts the immune system, helps jet-lag and it is believed to increase fertility.

Ginger to uplift the spirit. Ginger stimulates the circulatory system, helping to clear the mind and stimulate the brain. It is very beneficial for the stomach and is an effective natural remedy for all forms of nausea – from morning sickness to travel sickness.

Licorice for restoration. Licorice has been described as ‘the universal herb’. It has many beneficial affects. Most importantly, for anyone suffering from low energy levels, licorice works to restore adrenal glands which have been worn out by too much stress. It is also an anti-stress mood booster, and it stabilises blood sugar levels so you don’t experience an ‘energy crash’ that has you reaching for coffee and a doughnut in the late afternoon.

Ginko Biloba. Another herb very popular in Chinese medicine for its ability to increase blood-flow to the brain which improves concentration and memory-retention naturally. It enhances energy levels generally, and it also stimulates your circulatory system which helps with varicose veins, cold hands and feet and fatigue. Can raise blood pressure if taken in large quantities over time, so avoid if you have high blood pressure.

Rosehip for rejuventation.This traditional tea is a wonderful source of vitamin C – giving it anti-aging effects, and supporting healthy young-looking skin. It has a very refreshing, berry-like taste and is a great way to start your morning.

Known as the most relaxing tea, chamomile is an herbal caffeine-free tea brewed from the leaves of the chamomile flower. With a mild, slightly sweet and flowery taste, it’s a comforting, hot beverage that is sure to calm you before bedtime. Chamomile has long been thought to have a sedative effect, and recent research gives some proof to the claim. Specifically, drinking chamomile tea has been shown to ease sleep problems in postnatal women and elderly adults.

Peppermint tea is one of the most commonly used herbal teas in the world .While it’s most popularly used to support digestive tract health, it also has antioxidant, anticancer, antibacterial and antiviral properties .Therefore, when you experience digestive discomfort, whether it be from cramping, nausea or indigestion, peppermint tea is a great natural remedy to try.

The most widely consumed drink in Argentina is yerba mate .Made from the leaves of the Argentinian yerba mate tree, this tea has been consumed in South America for centuries. The leaves are rich in tannins, which give the tea a slightly bitter and earthy flavor. For anyone looking for an energy boost, yerba mate may be your new best friend. It has more caffeine than practically any other tea, with 78 milligrams in eight ounces. For those looking to move away from coffee, yerba mate may be the next best thing!

You can buy herbs already made up as teas – look out for brands containing the herbs mentioned above in your local supermarket. Or you can bulk buy herbs on-line and mix-and-match, creating your own tea blends to suit your unique health situation.

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

Anti-Inflammatory Foods and Recipes: Using the Power of Plant Foods to Heal and Prevent Arthritis, Cancer, Diabetes, Heart Disease, and Chronic Pain

Inflammation has a positive and negative affect in your body. Inflammation has a positive side because it helps your body respond to stress. But chronic, low-grade inflammation is thought to be one of the leading causes of disease, premature aging, and illness.

When you get a cold, your body responds with inflammation in the form of a fever that helps you heal. The inflammation does its job, gets rid of the virus, and disappears. But if your immunity is compromised and your body is constantly stressed, you might experience chronic low-grade inflammation that leaves you more susceptible to illness and disease.

Scientists are just beginning to understand how widespread the effects of chronic inflammation may be throughout a person’s body and what kind of damage it might do. Chronic inflammation stresses arterial walls and is associated with the development of atherosclerosis, the buildup of fatty deposits in arterial linings.It’s also becoming clearer that inflammation may be behind insulin resistance, the reduced ability of the cells to respond to insulin, which is a cause of high blood glucose in Type 2 diabetes.

Decades ago, researchers identified higher levels of inflammation in the bodies of people with type 2 diabetes. The levels of certain inflammatory chemicals called cytokines are often higher in people with type 2 diabetes compared to people without diabetes.

Markers that indicate inflammation and are predictive of heart disease are higher in people with Type 2 diabetes than in those without, even when matched with other risk factors for inflammation such as body-mass index, smoking, and high alcohol consumption.

Lifestyle habits over time may play a role in chronic inflammation.Obesity and inactivity have long been known to be the most important risk factors that drive the development of type 2 diabetes.Excess body fat, especially in the abdomen, causes continuous (chronic), low levels of abnormal inflammation that alters insulin’s action and contributes to the disease.

Emotional stress can also increase levels of the chemicals of inflammation. It’s unknown whether stress by itself can contribute to the development of diabetes, though.

Physical activity releases a flood of anti-inflammatory chemicals into the body. Exercise also causes the body’s cells, especially muscle cells, to dramatically increase their sensitivity to insulin.

The increased insulin sensitivity from exercise also helps reduce chronic inflammation. The benefits are seen even with moderate exercise, like regular walking.Weight loss and increased physical activity can have strong anti-inflammatory effects and both are important for reducing the risk of type 2 diabetes.

Diet can also contribute to chronic inflammation. And some foods have anti-inflammatory properties.To move toward an anti-inflammatory diet and anti-inflammatory foods, we primarily move away from the abundance of overly processed, unbalanced diets of the West and toward the ancient eating patterns of the Mediterranean.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

An anti-inflammatory diet is rich in fish, vegetables, fruit, and nuts.The evidence is clear that such anti-inflammatory foods can regulate the immune system and impact the way inflammation affects our bodies and our lives.

Choose the right foods, and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process.

Anti-Inflammation Foods

Typically, foods known for their anti-inflammatory effects are rich in antioxidants, minerals, vitamins, and nutrients, which help the body combat inflammation and supply the body with essential components that support optimal function.

Here are the best anti-inflammatory foods to add to your diet.

Berries

Berries (Health Benefits)
Over the past 10 years, research has revealed the health benefits of berries, including their impact on chronic diseases, including cancer, cardiovascular disease, diabetes, and age-related cognitive regression.

All berries, including raspberries, blackberries, and blueberries are high in antioxidants called flavonoids. Flavonoids contribute to anti-inflammatory effects by reducing free-radical damage to cells.

Cherries provide a delicious treat with many health benefits. Filled with antioxidants, essential vitamins, and additional nutrients, cherries burst with good stuff.  Consuming about 45 (280 g) sweet Bing cherries can significantly decrease circulating concentrations of inflammatory biomarkers in the blood.

Anthocyanins, pigments found in both cherries and berries, are powerful antioxidants that work like magic-makers in the body. The darker the fruit, the more anthocyanins it contains, and the better it is for you. Anthocyanins are crammed with anti-inflammatory, anti-viral, and anti-cancer properties.

There’s really no reason not to try to up your berry intake. Experts recommend aiming for 1 cup a day.

Spices

SPICES: A Whole Spectrum Of Health Benefits (Healthy & Tasty Series Book 3)

Turmeric, ginger, cinnamon, garlic, cayenne and clove are just a few examples of spices that can reduce inflammation and the pain associated with it. These ingredients have been used in Eastern Medicine practices for centuries; incorporating them into our cooking  is an easy way to reap their benefits and makes our food taste even better.

Turmeric is a bright yellow spice often used in Asian cooking. Turmeric contains the active ingredient curcumin, which is an antioxidant that demonstrates anti-inflammatory properties in conditions such as arthritis, muscle sprains and other injuries.

In addition, turmeric may prevent and slow cancer growth, protect against liver disease and help reduce symptoms of digestive conditions such as irritable bowel syndrome. Simply adding turmeric to your daily cooking will increase consumption and enhance flavor.

Ginger contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly.

For that reason, ginger should be considered as an all-natural remedy for treating a wide variety of inflammatory ailments, from migraines and headaches, to sore muscles, arthritic joints, and even menstrual cramps.

Drinking ginger as a ginger tea, ginger water, ginger juice, or ginger extract has shown to be an effective remedy for soothing digestive ailments or nausea. It can even be applied topically, though it may cause some skin irritation. Ginger supplements may also be taken for treating nausea and inflammatory purposes.

Cinnamon is best known as a blood sugar stabilizing superhero, and also contains a host of antioxidant, anti-inflammatory, and antibacterial compounds, making it a powerful tool for preventing blood sugar spikes and systemic inflammation.

Apart from the beneficial effects on insulin resistance, cinnamon can lower blood sugar by several other mechanisms.

First, cinnamon has been shown to decrease the amount of glucose that enters the bloodstream after a meal.

It does this by interfering with numerous digestive enzymes, which slows the breakdown of carbohydrates in the digestive tract .

Second, a compound in cinnamon can act on cells by mimicking insulin.

This greatly improves glucose uptake by cells, although it acts much slower than insulin itself.

Numerous human trials have confirmed the anti-diabetic effects of cinnamon, showing that it can lower fasting blood sugar levels by up to 10-29%.

Also Cinnamon has been linked with reduced risk of heart disease, the world’s most common cause of premature death.

In people with type 2 diabetes, 1 gram of cinnamon per day has beneficial effects on blood markers.

It reduces levels of total cholesterol, LDL cholesterol and triglycerides, while HDL cholesterol remains stable .

Cinnamaldehyde, the main active component of cinnamon, may help fight various kinds of infection.

Cinnamon oil has been shown to effectively treat respiratory tract infections caused by fungi.

It can also inhibit the growth of certain bacteria, including Listeria and Salmonella.

The antimicrobial effects of cinnamon may also help prevent tooth decay and reduce bad breath .

Garlic is packed with antioxidants that prevent and treat colds, and it is also known for its anti-bacterial and antiviral properties. Garlic can benefit you on many different levels: it can boost your immune system, it can help you get rid of acne, it can help you keep your immune system under control .

In addition to its antibacterial, antiviral, and antioxidant properties, garlic also contains a sulfuric compound called allicin, which has an anti-inflammatory effect. It’s also a super-easy (and tasty!) addition to almost anything you’re cooking up—veggies, soups, meat, sauces—and the finer you chop it, the more allicin is released.  Research shows it may also help you lose weight.

Cayenne is most commonly known as a food spice but it may have a number of health benefits, particularly for inflammation. Cayenne pepper has been shown to have more antioxidant activity than many vegetables. Also known as capsaicin, the active chemical in cayenne has been used to treat gastrointestinal disorders, arthritis and pain and may be of use in certain types of cancer.

It’s also used for conditions of the heart and blood vessels – including to improve poor circulation, reverse excessive blood clotting, lower high cholesterol and prevent heart disease.

Cayenne pepper is typically added to food in either its natural or powdered form, and some people use it as a cream or capsule in order to take advantage of its detoxifying properties.

Cloves have extremely high antioxidant values. In fact, one study that evaluated food from around the world found that cloves have the most antioxidants per gram weight of all foods sampled.

Cloves contain one compound that is  particularly potent when compared to other components of the herb. This compound is eugenol, and it acts in a very similar manner to cinnamaldehyde.

Eugenol works partially by inhibiting an enzyme that’s responsible for causing an inflammatory response. This is actually the same enzyme that non steroidal anti-inflammatory drugs target, making cloves and clove oil one of the most potent natural anti-inflammatories that you can find.

Dosages of clove oil can be effective at reducing inflammation topically with as little as a single drop.

There are many anti-inflammatory spices out there and it’s important to know which ones are effective and what doses you should take for the best benefit.

Refer to another excellent article on the health benefits of Turmeric!

Click the following link https://lyfebotanicals.com/health/turmeric-benefits

Fatty Fish

Eating the Bible: Over 50 Delicious Recipes to Feed Your Body and Nourish Your Soul
Research shows that the omega-3 fatty acids in fish like salmon, tuna, mackerel and herring help significantly decrease serum concentrations of inflammatory markers, in addition to boosting brain and heart health.

They’ve also found that omega-3s can help fight diabetes in obese mice, pointing the way to potential therapies in humans.

Omega 3 Polyunsaturated Fats consist of eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha linolenic acid (ALA). The body cannot manufacture them, so it is important we get enough through the diet. This is why they are sometimes referred to as ‘essential’ fatty acids. EPA and DHA are the most potent of the Omega 3’s with the highest anti-inflammatory effect.

Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which can help reduce inflammation. In a 2009 study, men who consumed the most omega-3s each day from baked or boiled fish (as opposed to fried, dried or salted) cut their risk of death from heart disease by 23 percent, compared with those who ate the least.

Fatty fish is also rich in B vitamins, which are key in helping your body convert food into energy, and also in repairing your DNA. To reap the benefits of omega-3s, aim to eat fish several times a week, cooked in healthy ways.

Not a fan of fish? Fish oil supplements may help lower inflammation. Also, reduce your intake of omega-6 fatty acids (found in processed foods and some vegetable oils); a healthy balance between omega-3s and omega-6s is essential!

Leafy Greens

Power Play of Leafy Greens: Why go green? Just basic practical nutrition! (Eat Well Series from Gud2eat.com Book 1)

Leafy green veggies like kale,celery, Swiss chard, collard greens and spinach are rich in antioxidants that restore cellular health, as well as anti-inflammatory flavonoids. They also provide a concentrated dose of important vitamins and minerals like vitamins A, C, and K, as well as potassium.

Kale is rich in anti-inflammatory and anti-cancer nutrients, as well as antioxidants.  In addition to vitamin E, Kale is rich in vitamin K and Omega 3 fatty acids – both of which are powerful anti-inflammatories.

In addition to containing powerful anti-inflammatory vitamins and nutrients, kale is packed with other nutritionally rich vitamins and minerals.  Combine all that nutrition with its low calories – about 33 calories per one cup of chopped Kale – and you’ve got yourself one healthy snack.

In addition to its anti-inflammatory properties, broccoli has the potential to help recover from vitamin D deficiency – a common deficiency worldwide.Broccoli is rich in vitamins K and A, both of which are necessary to help keep vitamin D metabolism in equilibrium.

Cauliflower is rich in antioxidant and anti-inflammatory nutrients.  In addition to the powerful antioxidants vitamin C and manganese, cauliflower contains phytonutrients, which have a wide variety of antioxidants to fight harmful free radicals that damage and kill cells.

Cauliflowers vitamin K content makes it a powerful anti-inflammatory food.  By fighting chronic inflammation and oxidative stress – cauliflower significantly decreases our risk of cancers and chronic diseases. 

Like many green vegetables, brussel sprouts are a great source of fiber, which is important for lowering cholesterol.  In addition to lowering cholesterol, brussel sprouts contain powerful anti-inflammatory properties such as glucobrassicin and vitamin K.  Glucobrassicin, helps inhibit the inflammatory response in its early stages.  Vitamin K helps regulate and protect against excessive and chronic inflammation.

Crunchy, crispy celery is well known for being low in calories, but its health benefits go far beyond use as a diet food. Celery contains useful phytonutrients, vitamins and minerals. It’s a convenient on-the-go snack as well as a vegetable that can be incorporated into cooked dishes, stir-fries and salads.

Celery juice contains over 20 anti-inflammatory compounds that not only lower your blood pressure and reduce the secretion of stress hormones, but it also helps strengthen the immune system, keeps cholesterol levels healthy, fights cancer and aids in natural weight loss.

Celery is a nutritional powerhouse. It contains a high concentration of vitamin C, which is important for a strong and healthy immune system. It also helps eradicate free radicals and prevents mutated DNA (which normally leads to cancer).

Spinach contains over a dozen different anti-inflammatory phytonutrients.  With two different categories of phytonutrients that fight inflammation – flavonoids and carotenoids – spinach stands out against other leafy vegetables.  These natural chemicals give spinach powerful anti-inflammatory and pain relieving properties.  

Swiss chard, in particular, is packed with antioxidants that can help protect your brain against oxidative stress caused by free-radical damage. As a general rule, the darker the shade, the more nutritious they are, so pile on all the greens!

Dark, leafy green vegetables are a fantastic source of many of the crucial vitamins and nutrients your body needs to stay healthy.  If you’re not already incorporating them into your daily diet – you should start today!  Not only will it help reduce your risk of cancer or chronic diseases, it will help provide relief from inflammation and pain.

Coconut Oil

Health Benefits of Coconut Oil: How to Stay Healthy with Coconut Oil Cures and Coconut Oil Recipes

Coconut oil has long been touted for its wide-ranging health and medicinal benefits, and coconut beauty products are garnering lots of attention. But with all of its amazing uses, it’s easy to forget that simply cooking with the stuff is one of the best ways to utilize this versatile oil.

The unique type of fatty acids found in coconuts are more easily metabolized by the body than fats from other oils, making coconut oil a great source of energy and also a potent weight-loss tool.

It also contains lauric acid, which, when digested, helps fight off harmful bacteria, viruses, and fungi in the body.

Lauric acid, found in coconut oil is a particular form of fatty acid. For many years, people have avoided fatty acids such as lauric acid because people believed they were unhealthy. In actual fact, this lipid (another term for fat) is vital for the cells in the body and is essential to stop the body from starving.

The fatty acids, including lauric acid, are vital in protecting our vital organs and cushioning cell membrane to give our bodies further defence. Not only are they protective in nature, but they also provide invaluable energy and help with hormone production.

Unlike other fatty acids, lauric acid stands apart because of its incredible disease-fighting powers. As this lauric acid is digested, enzymes in the body can draw out a powerful substance, monolaurin. Monolaurin can then halt the growth of nasty, infectious pathogens and combat viruses. With coconut oil, the monolaurin production acts as a killer of infections and bacteria helping to treat serious conditions so that you can recover faster.

By taking coconut oil, you can help to treat infections such as the common cold, influenza, herpes and even HIV/AIDS. Not only does it help with these types of viruses, but it can also help with fungal infections. Instead of antibiotics, which are becoming less effective through their resistance, you may be able to treat fungal infections with delicious, healthy and affordable coconut oil.

Coconuts are well known to be the best source of this potent lauric acid (coconut oil is around 50% lauric acid), but you can also find traces of lauric acid in grass-fed cows butter, palm oil and genetically modified rapeseed oil.

Coconut oil is a tried-and-true superfood.Coconut oil is not only anti-inflammatory, it also boosts metabolism, helps balance hormones, is an anti-microbial agent and tastes delicious too.

Adding coconut oil into your daily routine is an excellent way to boost your immune system and protect yourself with its anti-viral properties. Including just one tablespoon of pure organic coconut oil into your diet every day can significantly help your body to fight bacteria and kill off any lurking infections.

Beets

UNLEASHING THE WONDERFUL POWERS OF BEETS THE SUPER FOOD!: Discover Exactly How To Unleash All The Remarkable Benefits Of This Incredible Super Food! (The Superfood Health Series Book 1)

Beetroot helps dilate vessels and improve blood circulation. It is one of the best anti-inflammatory foods that help reduce pains.

In the same family as spinach and chard, beets contain vitamins, minerals, antioxidants and fiber. They are also high in vitamins C and B6, folate, manganese, betaine and potassium.

Beets are a powerhouse of nutrients that help you process toxins, repair tissue and feed your mitocondria! Beets can literally push toxins out of your body. Beets contain a group of phytonutrients called betalains that support detoxification through increasing enzymes such as glutathione S-transferase, an important detox step in the liver.

When your liver is able to detoxify chemicals and toxins more effectively, then your body is better able to balance your hormones, keep your cholesterol levels in check, and improve your energy levels.

Betalain, the compound that gives beets its rich colour, is an exceptional rich source of antioxidants and protects cells from oxidative stress, a key factor in the development and progression of dementia and Alzheimer’s disease.

Beet juice can actually lower the amount of glucose in the blood. This benefit is due to the soluble fibers found in beets.

Also Beetroot juice can lower blood pressure. In fact, when you consume the juice, you will find your blood pressure drop instantly and stay lowered for up to twenty-four hours.

Researchers believe that this impact on blood pressure is due to naturally occurring nitrates found in beets. All vegetables contain nitrates, but an average-sized beet contains 20 times more dietary nitrates than any others. In fact, beets are top-rated for Nitric Oxide production.

Research has indicated that beets are a rich source of a mineral called boron that is directly linked to the production of sex hormones. In addition, the nitric oxide that is produced in the body when  you eat beets increases blood flow and give your sex drive a kick start.

Keep in mind naturally occurring nitrates are healthy but the ones found in processed food like hot dogs and lunch meet are not.

Researchers have found that beets can help fight against both cancerous tumors and leukemia.  In a recent clinical trial, 22 patients with advanced inoperable cancers were given 10 ozs. of beet juice for 3-4 months and showed dramatic improvements.

Beets contain an antioxidant called beta-carotene which is also present in many other vegetables like carrots and famously aids vision and eye health. This compound can slow down macular degeneration which is often linked to the damaging effects of free radicals.

Beets are an especially good choice for women during pregnancy because they contain many of the B vitamins including folate which can help your fetus to develop properly. A deficiency in folate has been linked with certain neural birth defects.

It is not difficult to add beets to your diet. They are absolutely delicious whether you choose to juice them or add them to your salad dishes.

Many people simply throw away the beet greens but they have plenty of nutritional value that should not be wasted.
Beet greens are a great source of minerals like zinc, potassium, manganese and copper. And as regards iron, beets actually contain more of it than spinach!

Pineapple

The Magic of Pineapples – Knowing More About Pineapples (Health Learning Series Book 1)
Pineapple is a tropical fruit widely available in most grocery stores and produce markets. It is rich in manganese and contains plenty of copper, fiber and vitamins B-1, B-6 and C. While these nutrients are important to health, it is the bromelain present in pineapple juice that gives the fruit its anti-inflammatory properties.

Pineapple juice may reduce inflammation associated with arthritis and other joint disorders, and reduce the swelling of soft-tissue injuries. The bromelain in pineapple juice may also ease inflammation in digestive disorders, such as ulcerative colitis and Crohn’s disease, according to research studies.

When you use pineapple for inflammation, it is obviously best to eat them fresh and raw. Bromelain is present in its highest concentration in the skin of the fruit. Many people assume that it is in the pulp, but this is not true. This is why you should not throw away the skin of pineapples. The recommended daily intake of pineapples is two standard-sized slices.

When you eat pineapples, it is only natural that you do not eat the skin. However, when you are making the juice, leave the skin on. It is the best way to gain all the benefits this delightful fruit has to offer.

You can also take bromelain supplements to treat inflammation and other problems. These supplements can be found in capsule, tablet, and liquid forms. According to experts, you should take 500 to 1,000 milligrams of bromelain supplements on a daily basis.

Although natural treatments are free from side effects, it is best to consult your doctor before using them, especially as supplements.

In some cases, bromelain may cause diarrhea or vomiting, an increase in heart rate or allergic reactions .

People with high blood pressure, liver disease, kidney disease or bleeding disorders should be careful while using bromelain supplements, and must use them only under a doctors’s supervision.

Nuts And Seeds

Sometimes You Feel Like a Nut: The Amazing Health Benefits of Superfood Nuts and Seeds: With Smoothie Recipes for Good Eyesight and Heart Health (Superfoods Series Book 6)
Nuts and seeds are not only made of polyunsaturated fats, such as omega-6s and omega-3s, but most of them also contain tons of monounsaturated fats, protein, fiber, vitamin B6, vitamin E, minerals and phytochemicals. And, many of these nutrients have anti-inflammatory effects.

Most common nuts – including almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, peanuts, pecans and pistachios – contain more monounsaturated fatty acids (MUFAs), particularly oleic acid, than polyunsaturated fatty acids.

The great thing about most of these nuts is that they’re very versatile, making a great between meals snack or adding flavor to any main dish or side dish.

Most nuts and seeds are loaded with vitamin E, either in the form of alpha-tocopherol or gamma-tocopherol.

Alpha-tocopherol, which is abundant in almonds, hazelnuts, pine nuts and sunflower seeds, has been shown to exert anti-inflammatory effects through multiple mechanisms, including decreasing levels of CRP and pro-inflammatory cytokines and inhibiting the activity of protein kinase C and other enzymes, such as cyclooxygenase-2.

Also gamma-tocopherol – a type of vitamin E found in high amounts in Brazil nuts, cashews, pecans, pine nuts, pistachios, walnuts, flaxseed, pumpkin seeds, poppy seeds and sesame seeds – has been shown to exert anti-inflammatory activities in some laboratory and animal studies.

Research shows that walnuts have double the antioxidant activity of other nuts. Antioxidants fight free radicals that damage cells and trigger inflammation. Plus, you don’t need to eat a lot of walnuts to get the benefits, only about seven walnuts a day. That’s doable!

You can add chopped walnuts to salads, hot cereal, or grind them up finely and sprinkle them on vegetables. The healthy fats in walnuts boost the absorption of fat-soluble vitamins too. Walnuts also contain the highest content of short-chain omega-3s of all nuts, a type of fat with anti-inflammatory activity.

The protein and fiber in nuts and seeds promote satiety, which in turn may help combat obesity, a common risk factor for chronic inflammation. Just keep in mind that nuts and seeds are also pretty high in calories, so only eat them in moderation to keep your overall calorie intake in check.

Yes, nuts and seeds do fight inflammation and they each have their own special benefits. To get the benefits of all, enjoy mixed nuts and seeds as an alternative to processed unhealthy snacks, like crisps. Your body will thank you!

Water

The Wonders of Water – How H2O Can Transform Your Life: Vitality, Detox, Weight Loss, Quality Water, Benefits (Water Health, Vitality, Weight Loss, Fruit Infused Book 1)
A lack of adequate water intake can result in serious health conditions along with fatigue, foggy thinking, headaches, joint pain, hunger, cravings, weight gain and much more.

Studies have shown that if we decrease our water intake our fat deposits will increase. Conversely, an increase in water intake will reduce fat deposits.

Severe dehydration is dangerous. It can bring on seizures, brain damage, and even death. Minor dehydration can aggravate conditions like constipation or urinary tract infections.

Our bodies are comprised of 70% water. That water must be continuously replaced. What we replace it with makes a profound difference to our health.

Water maintains moisture in the body; it transports oxygen to the blood, and helps carry nutrients through blood. Water is necessary to maintain an ideal internal body temperature – in fact, nearly every biological function requires the help of water.

Unfortunately, in today’s society, too many people replace their fluids by drinking soft drinks, coffee and other highly acidic fluids.Many researchers believe that acidosis, or an excess of acids in the body is epidemic in society today and may be a direct cause of most unhealthy inflammatory conditions.

This is why health professionals stress water as the best replacement fluid.

We all like to have a “cuppa” throughout the day and in the evening. This can be a great way to manage inflammation. Green tea is known to be high in anti-oxidants, which help reduce inflammation and fight disease. If you drink green tea made with ionized water regularly, it may be the best “medicine” you can take.

Finally, when it comes to how much water you should be drinking each day, let your body be your guide. You have a built-in hydration meter: your urine. If it’s dark yellow or orange in color, or if it has a distinctive or strong odor, you may be dehydrated, though certain medications can turn urine orange.

The usual colour for healthy urine is light yellow, or straw-colored. Remember: your body will use water from any source, including healthy fruits and vegetables !

Developing a healthy eating plan can sometimes seem difficult but like anything that is new, it becomes second nature over time.

And the payoff is well worth it: With a proper diet, you can take a proactive stance against inflammation, aging, and disease by incorporating these superfoods into your life.

One of our readers recommended great information on healthy diet.

Refer to the following articles.

Healthy eating with diabetes

How to Create a Healthy Home Environment that Will Soothe Autoimmune Disease Symptoms

What are the complications of diabetes?

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

Conquer Type 2 Diabetes with a Ketogenic Diet: A Practical Guide for Reducing Your HBA1c and Avoiding Diabetic Complications

The ketogenic (keto) diet, high in healthy fats and low in carbs, can potentially change the way your body stores and uses energy, easing diabetes symptoms.With the keto diet, your body converts fat, instead of sugar, into energy.

The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”.

This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply.

Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).

Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day,and it can’t run on fat directly. It can only run on glucose or ketones.

On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on healthy fat. Insulin levels become very low, and fat burning increases dramatically.

It’s based around the premise that your body was designed to run more efficiently as a fat burner than a sugar burner.

The diet was created in 1924 as a treatment for epilepsy, but the effects of this eating pattern are also being studied for type 2 diabetes. The ketogenic diet may improve blood glucose (sugar) levels while also reducing the need for insulin.

However, the diet does come with risks, so make sure to discuss it with your doctor before making drastic dietary changes.

Many people with type 2 diabetes are overweight, so a high-fat diet can seem unhelpful. The goal of the ketogenic diet is to have the body use healthy fats for energy instead of carbohydrates or glucose. A person on the keto diet gets most of their energy from fat, with very little of the diet coming from carbohydrates.

The ketogenic diet has the potential to decrease blood glucose levels. Managing carbohydrate intake is often recommended for people with type 2 diabetes because carbohydrates turn to sugar and, in large quantities, can cause blood sugar spikes. If you already have high blood glucose, then eating too many carbs can be dangerous. By switching the focus to healthy fats, some people experience reduced blood sugar.

The ketogenic diet doesn’t mean you should load up on saturated fats, though. Heart-healthy fats are the key to sustaining overall health.

This means that no meat should be eaten only healthy fats like fish, olive oil, coconut oil, nuts and seeds!

Ketogenic Diet Basics

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.

Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods, and primarily used by bodybuilders or athletes.

One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved .

One study found that the ketogenic diet improved insulin sensitivity by a whopping 75% .

Another study in patients with type 2 diabetes found that 7 of the 21 participants were able to stop all diabetes medications.

There are several reasons why a ketogenic diet is superior to a low-fat diet. One is the increased protein intake, which provides numerous benefits.

The increased ketones, lowered blood sugar levels and improved insulin sensitivity may also play a key role .

Studies have now shown that the diet can have benefits for a wide variety of different health conditions.

The ketogenic diet can improve risk factors like body fat, HDL levels, blood pressure and blood sugar.The diet is currently being used to treat several types of cancer and slow tumor growth .

The diet may reduce symptoms of Alzheimer’s and slow down the disease’s progression .Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children .One study found that the diet helped improve symptoms of Parkinson’s disease .

One study found that the diet can reduce concussions and aid recovery after brain injury .Lower insulin levels and eating less sugar or processed foods will help improve acne .

1.Some foods are ketogenic and some other food are anti-ketogenic.

Carbohydrates are 100% anti-ketogenic, meaning they completely turn into glucose once digested.

Fats are 90% Ketogenic, meaning 10% of the fat will turn into glucose in the bloodstream once digested.

Proteins are 46% Ketogenic and 58% anti-ketogenic, meaning that 58% of the proteins ingested will turn into glucose in the bloodstream.

2.Restrict your carbohydrates. Most people tend to only focus only on net carbs. If you want great results, limit both. Try to stay below 20g net carbs and below 35g total carbs per day.

3.Restrict your protein intake. Too much protein can lead to lower levels of ketosis. Ideally for weight loss, you want to eat between 0.6g and 0.8g protein per pound lean body mass.

INFOGRAPHIC – Calculating Protein Intake for Weight Loss And Reduced Risk of Type 2 Diabetes

While the exact cause of Type 2 diabetes is still not fully understood, it is known that being overweight or obese (having a body mass index – BMI – of 30 or greater) has a significant impact.

In fact, recent research suggests that obese people are up to 80 times more likely to develop type 2 diabetes than those with a BMI of less than 22.

So losing weight and bringing your BMI below this value is one of the most important, and controllable, ways to reduce your risk of Type 2 diabetes. And according to research, simply optimizing your protein intake can help you achieve rapid weight loss results – even with light-to-moderate exercising.

Thanks to Thinner You Centers, the following infographic on protein for weight loss contains science-based information about the effects of protein intake on body composition, and how to calculate your optimal protein intake for maximum weight loss potential!

Click here to view  YOUR SECRET WEAPON WEIGHT LOSS INFOGRAPHIC!

4.Drink water. Try to drink a gallon of water a day. Make sure that you’re hydrating and staying consistent with the amount of water you drink. It not only helps regulate many vital bodily functions, but it also helps control hunger levels.

5.Stop snacking. Weight loss tends to do better when you have fewer insulin spikes during the day. Unnecessary snacking may lead to stalls or slow in weight loss.

6.Add exercise in. It’s a known fact that exercise is healthy. If you want to get the most out of your ketogenic diet, consider adding in 20-30 minutes of exercise a day. Even just a small walk can help regulate weight loss and blood sugar levels.

7. Fasting On your ketogenic journey, it’s important to know that your success is not only dictated by eating enough fat and protein and restricting carbs. When you eat, how often you eat, and how much you eat have a substantial impact on your health and function as well.

Fasting isn’t required to lose weight on a ketogenic diet. If it doesn’t work for you, then do not force yourself to fast. Restricting yourself unrealistically is pointless – it’s not worth it if it makes you unhappy.

There are 2 basic terms we need to understand feeding and fasting. Your body is in a feeding state when you are eating your food, and you are in a fasting state when you are between your meals.

Ketogenic Diet Food List

Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference.

In general, you can eat from the following food groups:

1.Healthy Fats & Oils 

Try to get your healthy fat from natural sources like seeds and nuts. Supplement with saturated and monounsaturated fats like coconut oil and olive oil.

Fats will be the majority of your daily calorie intake when you are on a ketogenic diet, so choices should be made with your likes and dislikes in mind.

Fats are vital to our bodies, but they can also be dangerous if you are consuming too much of the wrong types of fats like that found in all meat!There are a few different types of fat that are involved in a ketogenic diet.

Saturated Fats. Eat coconut oil!

Monounsaturated Fats. Eat these. Some examples of these are olive, avocado, and macadamia nut oils.

Polyunsaturated Fats. Know the difference. Naturally occurring polyunsaturated fats in fatty fish are great for you, and you should eat these. Processed polyunsaturated fats in “heart healthy” margarine spreads are bad for you.

Trans Fats. Completely avoid. These are processed fats that are chemically altered (hydrogenated) to improve shelf life. Avoid all hydrogenated fats, such as margarine, as they’re linked to heart disease.

Saturated and monounsaturated fats such as naturally produced butter,macadamia nuts, avocado, egg yolks, and coconut oil are more chemically stable and less inflammatory to most people, so they are preferred.

Eating fish like wild salmon, tuna and trout can help provide a balanced diet of Omega-3’s.  You can also take krill oil for omega 3’s!

Take nut and seed based foods. These include items like almonds, walnuts, pine nuts, cashew nuts, sunflower seeds, sunflower oil and corn oil.

Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases.

Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall.

Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.

Here are the carb counts for 1 ounce (28 grams) of some popular nuts and seeds.

• Almonds: 3 grams net carbs (6 grams total carbs)
• Brazil nuts: 1 gram net carbs (3 grams total carbs)
• Cashews: 8 grams net carbs (9 grams total carbs)
• Macadamia nuts: 2 grams net carbs (4 grams total carbs)
• Pecans: 1 gram net carbs (4 grams total carbs)
• Pistachios: 5 grams net carbs (8 grams total carbs)
• Walnuts: 2 grams net carbs (4 grams total carbs)
• Chia seeds: 1 gram net carbs (12 grams total carbs)
• Flaxseeds: 0 grams net carbs (8 grams total carbs)
• Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
• Sesame seeds: 3 grams net carbs (7 grams total carbs)

Keep snacking to a minimum, and don’t indulge in dessert items that are made from highly refined white flour!

If you’re using vegetable oils (olive, soybean, flax, or safflower) choose the “cold pressed” options if they are available.

Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage.

In addition, studies suggest that consuming olives may help prevent bone loss and decrease blood pressure.

Olives vary in carb content due to their size. However, half of their carbs come from fiber, so their digestible carb content is very low.

A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size.

2.Protein

Some examples of how to get your protein in a ketogenic diet are below:

Fish. Preferably eating anything caught wild like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna. Fattier fish is better.

Whole Eggs. Try to get them free-range from the local market if possible. You can prepare them in many different ways like fried in olive oil or coconut oil,  boiled, poached, and scrambled.

Nut Butter. Go for natural, unsweetened nuts and try to stick with fattier versions like almond butter and macadamia nut butter.

Shirataki noodles contain less than 1 gram of carbs per serving. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels.

They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water.

In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water.

Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management.

Shirataki noodles come in a variety of shapes, including rice, fettuccine and linguine. They can be substituted for regular noodles in all types of recipes.

3.Vegetables

Fresh homegrown vegetables are the best! Stick with above ground vegetables, leaning toward leafy/green items.
Vegetables are tricky on a ketogenic diet because we’ve been raised under the idea that vegetables are healthy and they are. However, almost all of the vegetables that we consume today contain carbs.

Some more than others so it’s important to understand the ones that have a better number of Net Carbs for a ketogenic diet.

The best type of vegetables for a ketogenic diet are high in nutrients and low in carbohydrates. These, as most of you can guess, are dark and leafy. Anything that resembles spinach or kale will fall into this category!

Vegetables that grow below ground can still be consumed in moderation – you just have to be careful about the number of carbs that they have. Try to choose your vegetables with carbohydrates in mind and portion them based on their carbohydrate counts.

Higher carb vegetables. This includes onion, parsnip, garlic, mushrooms, and squash which you should try to avoid in the ketogenic diet.

Nightshades. This includes tomato, eggplant, and peppers which you can eat in moderation.

Berries. This includes raspberries, blackberries, and blueberries which you can eat in moderation.

Berries are low in carbs and high in fiber.

In fact, raspberries and blackberries contain as much fiber as digestible carbs.

These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease.

Here are the carb counts for 3.5 ounces (100 grams) of some berries.

• Blackberries: 5 grams net carbs (10 grams total carbs)
• Blueberries: 12 grams net carbs (14 grams total carbs)
• Raspberries: 6 grams net carbs (12 grams total carbs)
• Strawberries: 6 grams net carbs (8 grams total carbs)

Citrus fruits. This includes lemon, lime, and orange juice consume in moderation.

Completely avoid starchy vegetables and large fruits like potatoes and bananas.

4.Dairy

Most dairy is fine, but make sure to buy naturally produced full-fat dairy items. Harder cheeses typically have fewer carbs.Try to keep your dairy consumption to a moderate level. Most of your meals should be coming from protein like fatty fish,low carbohydrate vegetables, and added healthy fats/vegetable oils.

Naturally Raw Organic dairy products are essential! Highly processed dairy products are detrimental to everyone’s health! Make sure never to choose fat-free or low-fat dairy products as they will have significantly more carbs and less healthy nutrient content as well as being responsible for a lot of illnesses!

Stick with very hard and long-aged dairy products such as goats cheese as they contain much less lactose. Some examples of dairy you can eat on keto are:

Greek yogurt

Natural Heavy whipping cream

Spreadables including cottage cheese, cream cheese, sour cream, mascarpone, creme fraiche.

Soft Cheese including mozzarella, brie, blue, colby, monterey Jack.

Hard Cheese including aged cheddar, parmesan, feta, Swiss.

Make your own Mayonnaise that includes natural dairy products!

Dairy is a great way to add extra healthy fats into meals!

However some people experience slower weight loss when over-consuming cheese. If you notice that you have hit a plateau or slowed down in weight loss, you may want to consider reducing the amount of dairy you eat.

5.Nuts and Seeds

In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds.

Avoid salted nuts as the added salt is responsible for high blood pressure which may lead to heart disease or a stroke!

Typically raw nuts can be used to add flavorings or texture to meals such as salads and vegetarian stir frys. Some people choose to consume them as healthy snacks  but consume only in moderation as  snacking, in general, will raise insulin levels and lead to slower weight loss in the long term!

Nuts can be a great source of fats, but you always have to remember that they do have carbohydrate counts that can add up quickly. It’s also particularly important to note that they do contain protein as well. Nut flours especially can add up in protein rather fast – so be wary of the amount you use. It is best to consume nuts high in healthy fat and low in carbohydrate content!

Fatty, low carbohydrate nuts. Macadamia nuts, brazil nuts, and pecans can be consumed with meals to supplement fat.

Fatty, moderate carbohydrate nuts. Walnuts, almonds, hazelnuts, peanuts, and pine nuts can be used in moderation to supplement for texture or flavor.

Higher carbohydrate nuts. Pistachios and cashews should rarely be eaten or avoided as they’re very high in carbohydrates (2 handfuls of cashews is almost a full day’s allowance of carbs).

If you have a nut allergy, a common substitution for almond flour is sunflower seed flour.

6.Beverages

Stay simple and stick to pure water. You can flavor it if needed with fresh fruit or lemon/lime juice.

The ketogenic diet has a natural diuretic effect, so dehydration is common for most people starting out. If you’re prone to urinary tract infections or bladder pain, you have to be especially prepared.

The eight glasses of water we’re recommended to drink? Drink those, and then some more. Considering we’re made up of about two-thirds water, hydration plays a substantial role in our everyday life. We recommend that you try to drink as close to a gallon of water a day as possible.

Many people experience the Keto Flu when transitioning to keto due to dehydration and lack of electrolytes. Make sure that you replenish your electrolytes and drink plenty of fluids.

Some examples of commonly consumed beverages on keto are below:

Water. This will be your staple, go-to source for hydration. You can drink still or sparkling water.

Broth. Loaded with vitamins and nutrients. More importantly, it will kickstart your energy by replenishing your electrolytes.

Tea. Try to stick with green tea.

Coconut/Almond milk. You can use the unsweetened versions in the carton from the store to replace your favorite beverage.

Diet soda. Try to severely reduce or completely stop drinking this. It can lead to sugar cravings and sometimes insulin spikes in the long run.

Flavoring. You can alternatively add a squeeze of lemon, lime, or orange to your water bottle.

Alcohol.  Beer and wine will be too high carb to consume. Frequent consumption of alcohol will slow weight loss down.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

7.Herbs And Spices

Herbs and Spices are an important part of a ketogenic diet , people should use them everyday to add flavour and essential vitamins and minerals to their meals! There are many low carb processed condiments and products on the market which use artificial sweeteners which you must avoid as they are very bad for your health!

Spices have carbs in them, so make sure you are adding them to your carbohydrate counts. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside.  Never include added sugar into your spice blends or food!

Below you’ll find some common herbs and spices that people must consume!

Cayenne Pepper

Chili Powder

Cinnamon

Cumin

Oregano

Basil

Cilantro

Parsley

Rosemary

Thyme

When trying to shift from a high carb diet to a ketogenic diet, cravings can definitely get strong. It’s always best to try to clean out your fridge and food cupboard before you start so that you don’t have food around you that can lead to cravings. I recommend that you stop using artificial sweeteners completely! It normally leads to breaking sugar addiction and ultimately not having cravings.
If you’re still unsure about any products or food items that might not be keto friendly.

Below, you’ll find a list of foods that you should avoid:

Sugar. It’s typically found in soda, juice, sports drinks, candy, chocolate, and ice cream. Anything that’s processed and sweet you can think of most likely contains sugar. Avoid sugar at all costs.

Grains. Any wheat products (bread or buns), pasta, cereal, cakes, pastries, rice, corn, and beer should be avoided. This includes whole grains like wheat, rye, barley, buckwheat, and quinoa.

Starch. Avoid vegetables (like potatoes and yams) and other things like oats, muesli, etc. Some root vegetables are okay in moderation – be sure to read the section on vegetables.

Trans Fats. Margarine or any other spreadable replacement butter should be avoided as they contain hydrogenated fats (bad for us).

Fruit. Avoid any large fruits (apples, oranges, bananas) as they’re extremely high in sugar. Some berries can be consumed in moderation – be sure to read the section on fruits.

Low-fat foods. These tend to be much higher in carbs and sugar than full-fat versions. Make sure you read the package to make sure a mistake isn’t made.

Ketogenic Diet Side Effects

The ketogenic diet may be a viable treatment option for some people with type 2 diabetes. However, it does have some potential side effects.

As the ketogenic diet entails switching to a different source of energy, it can lead to some side effects. These may include:

loss of salts

keto-flu

noticeable change in bowel habits, such as constipation

uncomfortable leg cramps

noticeable loss of energy

mental fogginess

frequent urination

headaches

In most instances, the above side effects are just temporary and people experience no long-term problems.

Long-term effects can include the development of kidney stones and an increased risk of bone fractures due to acidosis. This can mean weak bones that are highly susceptible to fractures.

If you are pregnant or are nursing, you should not follow a Ketogenic diet.

You will not receive enough of the recommended carbohydrates, vitamins and nutrients necessary for yourself and your growing baby on this diet.

Your obstetrician will recommend how many carbohydrates you should consume per meal and for snacks during each phase of your pregnancy. They will likely refer you to a Certified Diabetes Educator for nutritional counseling as well.

Some studys suggest that people with type 2 diabetes taking oral medication to lower blood sugar levels may be more at risk for hypoglycemia, or low blood sugar, when following a ketogenic diet.

Consult with your diabetes medical team  including your endocrinologist and a registered dietitian who is also a certified diabetes educator  before trying this eating plan. You’ll want to start the Ketogenic diet slowly, cutting carbohydrates gradually.

You’ll want to regularly test both your blood sugar and ketone levels to prevent serious side effects. You’ll also want to make sure you’re taking in a balance of nutrients — all of those important vitamins, minerals, fiber as well as the proper amount of calories and healthy fats. 

Also Refer to our article Using Herbal Remedies Safely!

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.