The best diet for people with diabetes Comments Off on The best diet for people with diabetes 252,987

 

Diabetes is a serious medical condition that can lead to other health problems like heart disease. For some, it can lead to the development of mental disorders like depression. However, Type II diabetes may be prevented from becoming a full-blown case of diabetes through proper diet.

What is the best diet for people with diabetes?

Whether your goal is to prevent or control diabetes, the nutritional needs are similar, but you have to pay more attention to your food choices, specifically carbs. Regardless if you are following a strict Mediterranean diet or a heart-healthy meal plan, your goal should be to lose excess fat. So, how much should you try to lose? A great goal is to aim to lose approximately 5% to 10% of your total weight. Maintaining your ideal body weight can prevent your blood sugar levels from becoming unbalanced and can help maintain steady blood pressure and cholesterol levels. Every diabetic patient should aim to live a healthier lifestyle, meaning you become more conscious of the food items that you eat and become more active. This is a great way to help symptoms from worsening.

What is the risk among diabetic people?

The risk if you are diagnosed with Type II diabetes is being overweight and having most of the fat accumulate around your core belly area. Fats that surround your abdominal organs and liver are often associated with insulin resistance and that’s why anyone may be at greater risk of having diabetes if your waistline has:

  • a waist circumference of 35 inches or more (for women);
  • a waist circumference of 40 inches or more (for men).

Among the food products that you must avoid to prevent adding more weight around your belly are sugary beverages (soda, energy drinks, coffee, and sports drinks), processed products (candy, doughnuts, muffins, and even granola bars). Try to cut down the consumption of sugary foods to maintain a slimmer waistline and reduce the risk of diabetes.

What is the acceptable diabetic diet plan?

The diabetic diet plan need not be overly complicated. In fact, a person with diabetes can still enjoy eating his or her favorite foods provided the following practices are observed:

You can still satisfy your sweet cravings – Yes, definitely! Even a person with Type II diabetes can still have the sweet treats, but with limitations.
Focus of good carbs – A person with diabetes can still have carbs as long as they are good carbs like whole grains (brown rice and quinoa), legumes, vegetables, nuts, seeds, and fruits. Avoid bad carbohydrates or anything processed like white bread and white rice because eating them could strip away the beneficial fiber that is vital in digestion.

High-protein diet is the best – A high-protein diet, particularly animal protein, may lead to insulin resistance which is vital in diabetes. A healthy diet must comprise of protein, good carbs, and fats because these three elements are vital if you want your body to function well.

What food products to include more or less on your diabetic diet?

Eat plenty of:

  • Healthy fats (nuts, olive oil, fish oils, avocado, and flax seeds)
  • Fruits and veggies (the colorful the fruit or veggie the better; whole fruit instead of juices)
  • High-fiber cereals, including whole grain bread
  • Fish, organic chicken, or turkey
  • Eggs, beans, low-fat dairy, and unsweetened yogurt

Eat less of:

  • Food products high in trans fats like hydrogenated oils or deep-fried meals
  • Fast food, particularly those high in sugar, baked goodies, sweets, and chips
  • White bread, sugary cereals, refined rice, or pasta
  • Processed foods including red meat

People with diabetes need not deprive themselves of enjoying a tasty meal as long as they aim for a healthy and balanced diet with the three essentials present (carbohydrates, fats, and proteins). The bottom line is that you are in control when making your food choices, so make your health a priority.

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How a simple detox can boost brainpower Comments Off on How a simple detox can boost brainpower 193,256

Girl drinking berry smoothie

 

You know that one person who’s always talking about the latest cleanse or trendy detox and how “life-changing” it is. It’s almost guaranteed that within a few days, they’ll be on to the next one. Who doesn’t want to lose weight, improve endurance, and purge toxins? It’s not surprising to see short term physical benefits from detox, but often not mentioned are the mental health and cognitive performance benefits also gained from a proper detox. Mental health and brainpower benefits are significant.

Anxiety. Insomnia. Depression. Dementia. Eating disorders. Even Alzheimer’s is on the rise. While going on a short term cleanse or detox to help treat any disorder might seem counterintuitive, restoring your body to health both mentally and physically can drastically boost your mood and overall disposition. The glow of positivity from improved self-image helps interpersonal relationships as well.

Girl hiking outside
Is a detox right for me?

Grow new brain cells

  • Most detox diets are significantly low in calories which may help boost Brain-Derived Neurotrophic Factor (BDNF). This chemical signal in the brain promotes new cellular growth.
  • As a result, it may lead to a number of mental health benefits including improved brain health and functioning, as well as to help stave off mental illnesses. There are some great BDNF studies available online.

Enhance focus and concentration

  • Another benefit one can attain from slightly restricting calories during a detox is the increase in focus. This is thought to come from a mechanism known as “food-seeking behavior.”
  • The mechanism involved has to do with a rise in hormone production. Dopamine, adrenaline, and cortisol boost focus and reduce distractions. Along with helping to block out distractions, a detox can also help keep your mind focused on tasks. This can help boost productivity in an academic setting or in the workplace, as well as helping to accomplish tasks at home that require efficiency and critical thinking. Additionally, it also may help improve focus and intensity during sports and other physical activities.
  • Certain supplements called nootropics help boost brain function even further by promoting increased blood circulation, stimulation of the central nervous system, and stimulating new brain pathways.

Increase blood flow to the brain

  • Detox diets can boost brainpower through PGC-1-Alpha. This multi-faceted signal assists in a wide range of bodily functions including increased blood flow to the brain improved blood circulation and supplied nutrients and oxygen.
  • This effect is quite beneficial to cognitive health.

Boost mood and good vibes

  • High levels of vitamins and minerals consumed in certain detox treatments boost mood and good vibes by producing serotonin and dopamine.
  • Processed foods, refined sugar, and other food-like products may cause mood swings, feelings of lethargy, energy crashes, and other unpleasant symptoms that may lead to malnutrition.
  • Nutrient deficiencies should be addressed in order to promote overall healthy body function.
Girl hiking outside jumping
No more brain fog!

Improve brainpower, cognitive function, and problem-solving skills

  • This should come as no surprise. High-nutrient, low-calorie foods can greatly improve cognitive functioning.
  • Eliminating nutrient-deficient foods will lift “brain fog” caused by poor diets.
  • Clearer thought processes and faster decision-making skills may be felt almost immediately after commencing a detox.

Improve brain-signaling

  • Hydration is always important. And increasing water intake is usually an aspect of many detox plans. Proper hydration enhances overall health, and greater hydration levels can lead to improved brain-signaling.
  • It goes without saying that water is important for all living things, and it’s especially true for living organisms that are made up of mostly water. In the human body, 73% of the heart and brain is water. This is why dehydration has a direct effect on cognitive performance.

Prevent mental illness

  • Aside from boosting mood and good vibes, assisting in the growth of new brain cells, and improving cognitive performance, a detox can also help prevent mental illness.
  • Brain matter growth can help prevent illnesses like depression or bipolar disorder from developing.
  • An increase in nutrients can help reduce anger and may help prevent the onset of Alzheimer’s disease and dementia. With the rise of mental illnesses, it’s worth trying different methods every now and then to see what works best for you.

Prevent cellular breakdown

  • A detox diet can help reduce inflammation in the body. This helps prevent cellular breakdown and promote healthy cells (which, obviously, helps overall health). This is true for all the body’s cells, including those in the brain.
  • Implementing a regular detox may not only help promote the growth of new brain cells but also help protect the cells you have, which can preserve and further boost brain function.

Thanks for reading! 👍

Forget diets! These simple adjustments can improve your health. Comments Off on Forget diets! These simple adjustments can improve your health. 228,072

Diets shouldn’t suck! It’s easy to get caught up in fad diets that leave you feeling worse than before. On the bright side, you can better your health and lose weight by making small changes. These changes will prove to be more successful than jumping into a new diet all at once. Eat what you want and still be healthy by trying these simple adjustments for huge results! 

The Way of Whole Grain 

Let’s be honest… pasta is the best dish ever. Unfortunately, it’s packed with carbs that don’t help when trying to eat healthier. Instead, try whole-grain pasta! Whole grain pasta not only has fewer carbs, but it also has more protein, fiber, and vitamins. This protein-packed pasta will have you turning down seconds and feeling healthier in no time. 

No Fried Food Friday

Fried food is another delicious meal that harms our health. Cut back on your fried food intake and realize how much better you feel. It may be hard to stop eating fried food all at once, so try, “No fried food Friday.” By avoiding fried food one day a week, you’ll feel healthier and realize you can accomplish anything! 

Small Plate, Please

Portion control is a huge factor in your eating habits. It also makes the largest difference when trying to enhance your well-being. Start eating off smaller plates to trick your mind into thinking you’re eating the same amount of food. If you’re eating out and don’t have this option, ask for a to-go box when you receive your plate. By putting half the meal in the to-go box before you even start eating, you’ll avoid eating too much and have leftovers for tomorrow! These simple swaps ensure you don’t overeat while still enjoying the foods you love.

Effortless modifications to your usual meals will significantly improve your health. Diets cause you to hate what you’re eating, which leads to you quitting the diet in a matter of days. Easy adjustments are the best way to live healthier and happier. 

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