Eating fruits is one of the most satisfying ways to tackle sweet-tooth cravings while meeting your nutritional needs. Despite many studies and research on fruit consumption in diabetes, there are a lot of speculations on the right kind of fruit consumption and its relation to blood sugar levels.
Eating seasonal and locally available fruit has many health benefits ranging from reducing sugar and inflammation levels to fighting high blood pressure thanks to their abundant vitamins and mineral presence! They are a powerhouse of antioxidants like vitamins A, B, C, E, and minerals like iron, calcium, magnesium, and fiber.
The fruits listed below are not just diabetic-friendly but are loaded with fiber and water content which can slow down the sugar spikes and sugar absorption rate.
Apples are not just nutritious and filling; According to a study, they are significantly associated with a lower risk of type 2 diabetes if consumed in moderation. Turns out there is a truth in the old saying, "An apple a day keeps the doctor away", after all!
Avocados are a great source of healthy fats and more than 20 vitamins and minerals. They are high in fibers as well, and have been linked with lowering the risk of diabetes.
Adding berries is one of the best ways to add a variety to your diabetes-friendly diet. You can choose from blackberries, blueberries, or strawberries because all of them are power-packed with antioxidants, vitamins, and fibers.
Papaya is rich in natural oxidants, which makes it a perfect pick for people with diabetes. It reduces the chances of future cell damage.
This sweet and sour fruit is rich in dietary fiber and vitamin C. It also positively impacts anti-inflammatory processes and can help repair cell damage, and it has minimal fruit sugars as well.
Kiwi fruit is an excellent source of Vitamin E, K, and potassium, and they are low in fruit sugars as well, which makes it a perfect diabetic-friendly fruit.
Melons (Musk melon and watermelon): Powerful hydrating fruits like cantaloupe and melons are recommended for people with diabetes, and people with the risk of developing diabetes. Eat-in moderation for multiple nutritional benefits like fiber, potassium, magnesium, vitamin B, and C.
Dragon fruit is full of dietary fibers, vital vitamins, minerals, and antioxidants.
Pear are nutrient-rich, and they are known to fight inflammation and improve digestion.? Studies also suggest that consuming pears along with a healthy diet reduces the risk of type 2 diabetes.
Orange This citrus fruit is full of fiber that helps slow down sugar absorption into the bloodstream, and its vitamin C component helps improve immunity levels.
Add fruit to your salads to enjoy their goodness with a sprinkle of cinnamon, it tastes better and reduces sugar spikes . Add nuts like walnuts and almonds to complement your fruit snack. you can also add flaxseeds to balance the glycemic load in the body.
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Many young and middle-aged people today are dying of sudden heart attacks. Studies show that cardiovascular diseases (CVD) strike Indians a decade earlier compared to their Western counterparts.
Why is this happening? How can we prevent it? Are we just focused on post-heart attack action? Or should we be focused more on prevention?
Luke Coutinho, Holistic Lifestyle Coach Integrative and Lifestyle Medicine shares an input that could prevent heart attacks at a young age:
Cholesterol is not the culprit, inflammation is: Many people believe that high levels of cholesterol and triglycerides are the sole culprits behind their heart attacks. The main reasons behind most heart attacks are inflammation and oxidative damage in the heart, blood vessels, endothelial lining, arteries, and more. While maintaining healthy cholesterol levels is important, we cannot blame heart attacks on cholesterol levels alone.
What then can you do to keep inflammation in check and your heart strong? Adopt simple lifestyle changes.
Switch From Ordinary Substandard Cooking Oils to Cold-Pressed Oils: Refined oils are highly inflammatory and a threat to your heart. Using refined oils just to save some money isn't a wise idea. Choose the right quality and quantity of oil to boost your heart health. It might cost you a few extra bucks, but remember, your health is not a cost but an investment.
Switch From A Sedentary Lifestyle to An Active One: Even if you don't engage in a full-fledged workout, just stay active. Walking and yoga are the most effective exercises. Choose fun workouts that you enjoy -- dancing, aerobics, Zumba, swimming, whatever it is, but keep that body moving. People who live a sedentary lifestyle are at high risk of heart attacks. Having said that, over-working out with little or no rest or recovery period is equally harmful. So, figure out the adequate level of activity your body needs and stick to it.
Don't Take Matters to Your Heart: Before renting out your heart space and mind space to a person, event or experience, ask yourself if it is worth it. While stress is inevitable, what sets a happy person apart from a stressed person is their capacity to diffuse and navigate stress and see things in a positive light. You can continue attending stress management classes and workshops, and while all of them can help you feel better for some time, the real change happens when you start changing your perspective towards life and how you relate to stress.
Learn to accept and let go. Build your self-worth, create a beautiful inner world, reflect inwards, and allow these teachings to slip into your daily living.
Fix Your Sleep Routine: There is nothing cool about pulling an all-nighter to work or socialize more. Your body only cares about survival. Remember, your sleep is your heart's free drug. The chronic deprivation of it can increase your risk of a heart attack. Your heart is a muscle that needs recovery. Lack of sleep increases your insulin resistance and makes you more prone to type-2 diabetes and a gamut of metabolic conditions. So, adopt a fixed sleeping schedule and sleep deep.
We cannot wait for more misfortunate incidents to realize the importance of lifestyle and start prioritizing it. We must wake up and work towards prevention. Many of us may go through heart disease later in life, no matter how well we exercise or eat clean. So, identify risk factors and work towards tackling them. Even if one of your risk factors is genetic predisposition and there is nothing you can do about it, you can still alter your lifestyle. Our intelligent human body was designed to fix and heal itself. The least we can do is invest in it and help it do its job effectively. Lifestyle can help you bridge this gap.
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London, Sep 5 (IANS) Sugar feeding prior to having an infected blood meal could protect a mosquito's ability to get infected and transmit arboviruses such as Zika, dengue and chikungunya, according to a new study.The finding, published in the journal PLOS Pathogens, could lead to the development and application of vector control strategies such as sugar baits, aimed at reducing arbovirus transmission.The research -- led by the MRC-University of Glasgow Centre for Virus Research -- showed that the Aedes aegypti species of mosquito, an arbovirus vector, had enhanced immunity in the gut after feeding on sugar, which in turn protected females of the species against viral infection."This study is important because we've been able to show that sugar feeding by these mosquitos blocks an initial infection of an arbovirus and lowers infection prevalence and intensity, thereby decreasing the potential of female mosquitoes to transmit these viruses further," said Dr Emilie Pondeville, Molecular Entomologist at the MRC-University of Glasgow Centre for Virus Research."Overall, our findings uncover a crucial role of sugar feeding in mosquito antiviral immunity, which in turn decreases the potential for spread of these arboviruses, which pose a significant threat to people," Pondeville said.Male and female adult mosquitoes feed on plant nectar and sap to get carbohydrates for their energy reserves. In addition, mosquito females require a blood meal to reproduce. For this reason they can act as vectors of numerous pathogens, such as the arboviruses like Zika, dengue and chikungunya viruses, which constitute a substantial worldwide public health burden. However, the influence of sugar on mosquito immunity and their ability to transmit viruses has not been explored until now.Since Aedes aegypti female mosquitoes almost exclusively feed on blood in some natural settings, the findings suggest that a lack of sugar intake could increase the spread of mosquito-borne arboviral diseases; and highlights a possible explanation for high susceptibility and transmission of arboviruses by this mosquito species.--IANSrvt/rs
New Delhi, Aug 20 (IANS) A survey highlighted that Andhra Pradesh and Telangana have a 16.19 per cent prevalence of key NCDs which is higher than the national average of 11.62 per cent.These states particularly have a higher prevalence of non-communicable diseases (NCD) like hypertension, digestive diseases, diabetes, and neurological diseases as compared to the National Average Prevalence Rate of these diseases. This is similar to the overall national trend where hypertension, digestive disease, and diabetes emerge as the top three NCDs followed by respiratory diseases, brain disorders, heart diseases, kidney disorders, and cancer in the order of prevalence. The Associated Chambers of Commerce and Industry of India (ASSOCHAM), the apex trade association of the country, as part of its 'Illness to Wellness' campaign, on Friday unveiled Andhra Pradesh (now Andhra Pradesh and Telangana) specific findings of India's largest primary healthcare survey report on the rising burden of non-communicable diseases in the country. This was followed by a virtual panel discussion on "Non-Communicable Diseases: The New Health Challenges for Telangana and Andhra Pradesh". The survey report titled 'Non-Communicable Diseases in India' covered 2,33,672 people and 673 public health offices in 21 states to analyse the rising cases of NCDs in the country and the social profile of suffering households. Delving on the risk factors associated with NCDs, the report highlighted that significantly higher stress levels in the region than the national average are leading to heart, diabetes, and digestive disorders in Andhra Pradesh and Telangana. It stated that 63 per cent of respondents in the region face high stress. The report further underlined that the region has higher physical activities, which is reflected in lower BMI. However, the likely positive impact of the same on reducing the vulnerability to obesity related NCDs is significantly reduced by other factors like choice of food including salt and chillies intake and lifestyle choices. The study also found that high workplace pollution in the region is a major contributing factor to diseases related to neurology, heart, and lung. This is mainly due to high mining, stone quarrying, and construction activities in the region. Home air pollution was also found to be significantly contributing to hypertension and neurological disorders in the region. The problem of workplace air pollution was recognised by 82 per cent of the respondents while 76 per cent accepted that they face home air pollution. The region shows lower vegetable and fruit consumption coupled with high meat consumption than the national average. As per the study findings, 90 per cent of the respondents from Andhra Pradesh and Telangana consume non-vegetarian food with 68 per cent consuming red meat. This has implications on NCDs affecting the digestive system, heart, and hypertension. Incidentally, tobacco consumption was found to be below the national average in both the states, and thus their impact on the prevalence of NCDs relating to hypertension, heart diseases, and diabetes in the state is likely to be insignificant in line with the national findings. The study observed that while the national prevalence rate of hypertension is 3.60 per cent , its prevalence in the state of Andhra Pradesh and Telangana is 8.54 per cent . This is followed by digestive diseases and diabetes that have a prevalence rate of 5.65 per cent and 4.69 per cent respectively in both the states. Digestive diseases have a national average prevalence rate of 3.05 per cent while it is 2.85 per cent for diabetes. The prevalence rate of brain disorders and kidney diseases in each of these states stands at 2.52 per cent and 0.66 per cent respectively. This is again higher than the national average prevalence rate of 1.3 per cent for brain diseases and 0.4 per cent for kidney diseases. The prevalence of heart diseases, cancer, digestive diseases, and respiratory diseases were found to be lower in Andhra Pradesh and Telangana when compared to the national average prevalence rate for these diseases. The Covid-19 pandemic has brought a sharper focus on health care. Patterns emerging from Covid management across the country indicate that people with co-morbidities of non-communicable diseases (NCDs) have a higher mortality rate than those who do not. This has grave implications for the country not only because of mortality and years of healthy lives lost but also because of India's health infrastructure. Dr. C. H. Vasanth Kumar, Senior Consultant Physician, Apollo Hospitals, Hyderabad, Current President Elect, Research Society for Study of Diabetes in India (RSSDI), said, "NCDs are a real threat to human life as it affects everyone irrespective of age, the financial status or background. Prevention and early detection are key to arresting the rising cases of NCDs. Towards this, parents, society, and government must come together for a decisive win against the disease which is gripping the world including India." Dr K. S. Soma Sekhar Rao, Consultant Gastroenterologist & Hepatologist, Department of Medical Gastroenterology and Hepatology, Apollo Health City, Jubilee Hills, Hyderabad added, "Health education and forums like this can certainly go a long way in improving awareness about NCDs among the masses. An unhealthy gut is the mother of all diseases, and we must take good care of our gut from a very young age for a long and healthy life." Rajesh Kesari, Founder and Director, Total Care Control, said, "NCDs have become a major health challenge in each country of the world including India. The amount of people suffering from NCDs in our country is simply huge and a lot of lives have already been lost to these diseases. --IANS san/dpb
Lucknow, Aug 6 (IANS) For all those who have been avoiding eating mangoes due to health issues, including diabetes, here is some good news.The Central Institute for Subtropical Horticulture, (CISH) Lucknow has developed healthier varieties of mangoes with bio-active compounds that have high medicinal benefits, including anti-cancerous properties.Shailendra Rajan, director CISH, said, "Indeed, it is a major breakthrough for us. Mango is the most favoured fruit and of the many hybrid varieties of mango, the researchers found CISH-developed 'Arunika' was rich in the bio-active compounds including mangiferin and lupeol content."He further said, "The red-blushed Arunika has great medicinal properties. The bio-active compounds present in this variety lower blood glucose levels by preventing glucose absorption in the intestine, whereas the Mangiferin helps to protect against breast and colon cancer."Another variety of medicinal mango, developed by CISH is "Saheb Pasand", which he said, was the sweetest variety of mango that was high in lupeol content. The compound is known for a wide range of pharmacological activities against a variety of disease conditions including inflammation, arthritis, diabetes, cardiovascular disease, renal disease, hepatic toxicity, microbial infections and cancer.He said the institute was ready with the variety, however, the test of the pulp was still on in order to compare these hybrid mangoes with other available varieties of mango in terms of medicinal content.Rajan said that in the near future, cultivation of these special varieties of mango would yield better income to the farmers and also health benefits to the consumers.--IANSamita/dpb
New Delhi, Aug 5 (IANS) There is a link between improving air quality and a reduction in the risk of dementia, a new research in the US has shown.Using data from two large, long-running study projects in the Puget Sound region -- one that began in the late 1970s measuring air pollution and another on risk factors for dementia that began in 1994 -- University of Washington (UW) researchers identified a link between air pollution and dementia.In the UW-led study, a small increase in the levels of fine particle pollution (PM2.5 or particulate matter 2.5 micrometers or smaller) averaged over a decade at specific addresses in the Seattle area was associated with a greater risk of dementia for people living at those addresses."We found that an increase of one microgram per cubic meter of exposure corresponded to a 16 per cent greater hazard of all-cause dementia. There was a similar association for Alzheimer's-type dementia," said lead author Rachel Shaffer, who conducted the research as a doctoral student in the UW Department of Environmental and Occupational Health Sciences.The study, published on August 4 in the journal Environmental Health Perspectives, looked at more than 4,000 Seattle-area residents enrolled in the Adult Changes in Thought (ACT) Study run by Kaiser Permanente Washington Health Research Institute in collaboration with UW.Of those residents, the researchers identified more than 1,000 people who had been diagnosed with dementia at some point since the ACT Study began in 1994."The ACT Study is committed to advancing dementia research by sharing its data and resources, and we're grateful to the ACT volunteers who have devoted years of their lives to supporting our efforts, including their enthusiastic participation in this important research on air pollution," said Eric Larson, ACT's founding principal investigator and a senior investigator at KPWHRI.Once a patient with dementia was identified, researchers compared the average pollution exposure of each participant leading up to the age at which the dementia patient was diagnosed.For instance, if a person was diagnosed with dementia at 72 years old, the researchers compared the pollution exposure of other participants over the decade prior to when each one reached 72.In these analyses, the researchers also had to account for the different years in which these individuals were enrolled in the study, since air pollution has dropped dramatically in the decades since the ACT study began.In their final analysis, the researchers found that just a one microgram per cubic meter difference between residences was associated with 16 per cent higher incidence of dementia.To put that difference into perspective, Shaffer said, in 2019 there was approximately one microgram per cubic meter difference in PM2.5 pollution between Pike Street Market in downtown Seattle and the residential areas around Discovery Park."We know dementia develops over a long period of time. It takes years -- even decades -- for these pathologies to develop in the brain, and so we needed to look at exposures that covered that extended period," Shaffer said.And, because of long-running efforts by many UW faculty and others to build detailed databases of air pollution in our region, "we had the ability to estimate exposures for 40 years in this region. That is unprecedented in this research area and a unique aspect of our study."In addition to extensive air pollution and dementia data for the region, other study strengths included lengthy address histories and high-quality procedures for dementia diagnoses for the ACT Study participants."Having reliable address histories lets us obtain more precise air pollution estimates for study participants," said senior author Lianne Sheppard, a UW professor of environmental and occupational health sciences and of biostatistics."These high-quality exposures combined with ACT's regular participant follow-up and standardized diagnostic procedures contribute to this study's potential policy impact."--IANSvg/dpb