Scientists from various parts of the world involved in a 6 million study have come up with an interesting revelation: Long-term remission from type 2 diabetes is possible just by losing 1 gram of fat from the pancreas. While this finding comes as a surprise to many, there are some facts about blood sugar that we are all aware of. Type 2 diabetes has a strong association with your lifestyle. What you eat determines your susceptibility to this condition and also, how well you can manage it.
Type 2 diabetes affects the body’s ability to either produce insulin or to use insulin effectively, you need treatment to keep your blood sugar levels within a normal range. Although there are numerous treatment options available to keep your blood sugar levels in control, home remedies can work wonders in achieving this task. Here are top 10 effective home remedies to maintain your blood sugar levels and lead a healthy life with diabetes.
#1 Holy Basil (Tulsi) Leaves
The leaves of holy basil are packed with antioxidants and essential oils that produce eugenol, methyl eugenol and caryophyllene. Collectively these compounds help the pancreatic beta cells (cells that store and release insulin) to function properly and increase sensitivity to insulin. An added advantage is that the antioxidants present in the leaves help beat the ill effects of oxidative stress.
Tip: Consume two to three tulsi leaves whole or about one tablespoon full of its juice on an empty stomach to lower the blood sugar levels. Here are top 10 health benefits of tulsi.
#2 Flax Seeds (Alsi)
Due to their high fibre content flaxseeds help digestion and aid in the proper absorption of fats and sugars. Consuming flax seed helps reduce a diabetic’s postprandial sugar level by almost 28 percent.
Tip: Consume one tablespoon of ground flaxseed powder every morning on an empty stomach with a glass of warm water. However, do not have more than 2 tablespoons per day, as it can be detrimental to your health. Here are 11 ways to include flaxseeds in your diet.
#3 Leaves Of Bilberry (Neelabadari) Plant
The leaves of bilberry have been used in Ayurveda for many centuries to control diabetes. Recently, the Journal of Nutrition stated that the leaves of the Bilberry plant contain high amounts of anthocyanidin, which enhance the action of various proteins involved in glucose transportation and fat metabolism. Due to this unique property, bilberry leaves are a great way to lower one’s blood sugar levels.
Tip: Crush bilberry leaves in a mortar and pestle and consume 100 milligrams of this extract every day on an empty stomach.
#4 Cinnamon (Dalchini)
Also known as dalchini, it improves insulin sensitivity and lower blood glucose levels. Having as little as ½ teaspoon of cinnamon per day can improve one’s insulin sensitivity and help controlling weight, thereby decreasing one’s risk for heart disease.
Tip: Include about 1 gram of dalchini into your daily diet for about a month to help lower blood sugar levels. Read more health benefits of cinnamon.
#5 Green Tea
Unlike other tea leaves, green tea is unfermented and is high in polyphenol content. Polyphenol is a strong antioxidant and hypo-glycaemic compound that helps control the release of blood sugars and helps the body use insulin better. Read more 10 types of flavoured green tea that have 20 health benefits.
Tip: Steep a bag of green tea in hot water for 2-3 minutes. Remove the bag and drink a cup of this tea in the morning or before your meals.
#6 Drumstick Leaves
Also called moringa, the leaves of this plant are best known for their ability to boost one’s energy. These have also been declared a superfood. In the case of diabetics, the moringa leaf increases satiety and slows the breakdown of food and lower blood pressure.
Tip: Take a few drumstick leaves, wash and crush them to extract their juice. Now take about 1/4th cup of this juice and drink it on an empty stomach, every morning to keep your sugar levels under control.
#7 Psyllium Husk (Isabgol)
Also known as psyllium husk is often used as a laxative. When isabgol comes in contact with water, it swells to form a gel-like substance. This slows the breakdown and absorption of blood glucose. Isabgol also protects the stomach lining from ulcers and acidity.
Tip: Cosume isabgol after every meal, ideally with milk or water. Avoid having it with curd as it can lead to constipation. Read in detail about 8 health benefits of isabgol or psyllium husk you didn’t know.
#8 Bitter Gourd (Karela)
Bitter gourd is rich in plant insulin-polypeptide-P, a bio-chemical that mimics the insulin produced by the human pancreas and thus, reduces sugar levels in the body. It is also known to be highly beneficial for diabetics owing to the two very essential compounds called charatin and momordicin, which are the key compounds in lowering one’s blood sugar levels.
Tip: Consume karela at least once a week either as a subzi or in a curry. If you want quick results, try having a glass of karela juice on an empty stomach once in three days. Read more about 8 healthy reasons to drink bittergourd or karela juice!
Found abundantly in India, the bitter leaf has a number of amazing medicinal properties. Neem enhances insulin receptor sensitivity, helps improve blood circulation by dilating the blood vessels, lowers blood glucose levels and reduces one’s dependence on hypoglycemic drugs. Here are more health benefits of neem.
Tip: Drink the juice of the tender shoot of neem leaves on an empty stomach for best results.
#10 Indian Blackberry (Jamun)
A glycoside present in the seeds of Indian blackberry prevents the conversion of starch to sugar. It lowers blood sugar and helps prevent insulin spikes. Jambul also has properties that can protect you from heart diseases and other vascular disorders.
Tip: Eat around 5 – 6 jamuns in the morning to control your blood sugar levels. Alternatively, you can also add a spoonful of jamun seeds powder to a glass of warm water or milk and drink this daily for better control of diabetes.
Coriander leaves and seeds are common in most Indian kitchens. The fragrant leaves give flavour to dishes and make it more appetising. These can provide flavour to many dishes and salads. Most people use the seeds for tempering and adding flavour to various food items. This culinary herb is also common in many international cuisines. Coriander essential oil is extracted from the seeds of this herbs. It comes with many health benefits. This is an amazing oil that can be consumed and also used topically to get relief from many conditions. You can consume it to get relief from digestive problems, lose weight and for its many other benefits.
Many of us look for natural remedies to heal different conditions. Coriander essential oil come with many benefits and perks that boost proper function in the internal organs as well as the external parts of our bodies.
WHAT IS CORIANDER ESSENTIAL OIL?
Coriander is a popular spice known for its culinary purposes. Like coriander, its essential oil not only has a wonderful aroma and taste but also possesses several medicinal properties. Coriander essential oil is taken from the seeds of coriander through the extraction process of steam distillation. The oil is pale yellow and has a sweet woody fragrance.
Coriander oil blends with other essential oils such as cinnamon, ginger, orange, bergamot, grapefruit, lime, neroli and other citrus fruit oils. Coriander oil is a powerful essential oil that has a healthy influence on both body and mind.
USES OF CORIANDER ESSENTIAL OIL
Coriander essential oil can be used in the following ways:
As a flavouring agent in confectionary and seasonings
Ingredient in gins, tobacco and liquor
As a deodorant
As a mouth freshener
In pain balms
BENEFITS OF CORIANDER OIL
Coriander oil benefits are due to its depurative, fungicidal, stimulant, stomachic, lipolytic, analgesic, aphrodisiac, deodorant, digestive, carminative and antispasmodic properties. The health benefits of coriander oil are listed below:
Aids Weight Loss
Those who are looking to lose weight can resort to coriander essential oil. Coriander oil has lipolytic properties that promote lipolysis, which causes hydrolysis of cholesterol and fat. The quicker the process of lipolysis, the sooner you can lose weight.
Coriander oil acts as a blood purifier due to its detoxifying properties. It helps to eliminate toxins like heavy metals, certain hormones, uric acid and other foreign toxins from the blood.
Coriander oil is rich in components like terpinolene and terpineol, which act as an analgesic to decrease pain. It reduces the pain by desensitizing the affected area. The oil helps in treating muscular pain, joint pain, headaches and toothaches. It also reduces pain from surgeries and injuries.
Gas can cause severe pain in the chest, stomach and intestines. Coriander oil contains stomachic properties that help eliminate gas from the chest and digestive system. Regular consumption of coriander oil helps prevent gas formation.
Spasms and cramps are excruciating if left untreated. Coriander oil contains antispasmodic properties that provide relief from spasmodic cramps related to a cough, intestines and limbs. It helps reduce convulsions and relaxes the body and mind.
Inhibits Fungal Infections
Coriander is an effective fungicide that prevents the growth of fungus and helps treat fungal infections. It helps treat other diseases like dysentery.
Stimulates Hormonal Production
Hormones play a significant role in carrying out the essential functions of the body. Coriander oil warms up the organs and stimulates hormones necessary for brain functions, digestion, nervous system and excretion. Using coriander oil also helps to uplift the mood and fight depression.
SIDE EFFECTS OF CORIANDER OIL
Used in the right quantities, coriander oil poses no side effects. Pregnant and breastfeeding women must not to use coriander oil. Those having sensitive skin must do a patch test before using this essential oil.
These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.
The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.
If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.
You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.
It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).
Most adults in the UK are eating more calories than they need and should eat fewer calories.
1. Base your meals on higher fiber starchy carbohydrates
Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.
Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.
They contain more fiber than white or refined starchy carbohydrates and can help you feel full for longer.
Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.
Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.
2. Eat lots of fruit and veg
It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.
Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.
A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.
3. Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals.
Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.
Oily fish are high in omega-3 fats, which may help prevent heart disease.
Oily fish include:
Non-oily fish include:
You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.
Most people should be eating more fish, but there are recommended limits for some types of fish.
4. Cut down on saturated fat and sugar
You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.
There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.
Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.
Saturated fat is found in many foods, such as:
fatty cuts of meat
Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.
For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.
When you're having meat, choose lean cuts and cut off any visible fat.
All types of fat are high in energy, so they should only be eaten in small amounts.
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.
Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.
This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Free sugars are found in many foods, such as:
sugary fizzy drinks
sugary breakfast cereals
pastries and puddings
sweets and chocolate
Food labels can help. Use them to check how much sugar foods contain.
More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
5. Eat less salt: no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.
Even if you do not add salt to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.
Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.
6. Get active and be a healthy weight
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.
Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.
Most adults need to lose weight by eating fewer calories.
If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.
Check whether you're a healthy weight by using the BMI healthy weight calculator.
Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.
If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.
7. Do not get thirsty
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.
Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.
Even unsweetened fruit juice and smoothies are high in free sugar.
Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.
Remember to drink more fluids during hot weather or while exercising.
8. Do not skip breakfast
Some people skip breakfast because they think it'll help them lose weight.
But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.
A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.
The National Institute of Health estimates that 18% of Americans suffer from anxiety. Anxiety is caused by many factors and can be treated in some people by medication.
Did you know that foods can cause anxiety and anxiety like symptoms? Some of the most popular foods we enjoy might just be causing your anxiety.
With your doctor’s help and an elimination diet, you may be able to stop taking medications by eliminating one or all of these 11 anxiety-causing foods.
You won’t believe what foods make the list. In fact, you might be eating or drinking one of them right now.
Caffeine might make you feel wide awake and full of energy, but it can also lead to anxiety. First, caffeine depresses serotonin in your brain, and this makes you feel depressed and irritable. Second, caffeine makes you urinate more frequently.
This can cause dehydration, leading to depression. Third, caffeine can interfere with sleep cycles and that causes stress.
Avoid coffee, soda, and hot chocolate as much as possible. You may sleep better and won’t feel as jittery.
Sugar causes anxiety as it spikes your blood sugar. Your body increases insulin production and that makes you feel tired.
Fruit juice is just as bad as soda when it comes to adding sugar immediately into your system. Once you lose fruit from fruit juice, you are drinking sugar water.
Sweets, cakes, and other treats might make you feel good while you are eating them, but afterwards, you’ll be dropped and feel anxious afterward. Do yourself a favor and try to avoid sugar.
3. Hidden Sugar
While you are avoiding sweets and sodas, don’t forget that sugar hides under a dozen different names. Almost every processed food on the shelf contains sugar.
Spaghetti sauce, catsup, lowfat yogurt, granola, and vitamin water are just a few examples.
Sugar increases your cortisol and adrenaline levels. Cortisol is associated with your body’s stress response and adrenaline makes you feel jittery. Both add up to feelings of anxiety. Read labels to help your anxiety levels.
4. White Flour
Speaking of sugar, white flour is included as a hidden sugar. It is basically a starch and your body processes that into sugar.
Eating sandwiches, cakes, donuts, and other foods made of white flour will spike your blood sugar, increase cortisone and adrenaline and bring on feelings of anxiety.
Many of these products add insult to injury with lots of sugary fillings and toppings, trans fats and chemicals that make it shelf stable. Eat whole grains to keep down your anxiety levels.
Since alcohol is a depressant, you can expect alcohol to cause anxiety. It might make you feel temporarily better, but…. Alcohol causes insomnia. You fall asleep easily but as the alcohol wears off, sleep quality declines. You might have bad dreams or panic attacks.
Alcohol causes dehydration and that, as we know, leads to depression.
You might feel more social if you drink, but alcohol depresses serotonin levels, increasing anxiety.
Drinking won’t help your anxiety and it will make it worse.
6. Proccessed Food
Processed foods are linked to depression. Trans fats like hydrogenated oils are linked to depression and anxiety. You’ll find trans fats in baked goods and snacks, fried food, refrigerator dough, non-dairy creamer and margarine.
Read labels since companies don’t have to include trans fats if their levels are below 0.5g per serving. Look for the terms “partially hydrogenated” or “hydrogenated” in the ingredient list. Also try to use reduced fat dairy instead of full fat dairy as it is lower in naturally occurring trans fats.
7. Energy Drinks
How about a boost of energy with a side of depression and anxiety? Energy drinks fit that bill exactly. Loaded with caffeine, sugar, and chemicals, these drinks can cause abnormal heart rhythms and sleep issues. Both those increase feelings of anxiety and depression.
Don’t fool yourself into thinking that artificial sugars are any better for you. Research suggests there is a link between sugar and artificial sugars and depression. Plus, artificial sweeteners make you crave calories, and the cycle continues.
8. MSG and Gluten
Gluten and MSG have been linked to anxiety in sensitive people. MSG is a gluten derivative. Gluten is found naturally in wheat products (see white flour). MSG is a flavor enhancer and is found in processed foods, Asian food, and frozen meals. Soy sauce often contains both gluten and MSG.
Researchers have found that people with untreatable anxiety respond very well to a gluten-free diet, suggesting that there is a direct correlation between the two.
9. Preserved Foods
The time-honored practice of aging, fermenting, curing and smoking foods has provided humanity with food through lean times and some really tasty meals.
The process of preserving foods creates biogenic animes. These byproducts of bacterial action include histamine. In some people, histamine increases adrenaline levels and causes anxiety and insomnia.
If you notice problems with digestion, your heart, or nervous system after eating or drinking preserved food, you may be sensitive to histamines. Avoid these foods to keep down your anxiety levels.
Dairy contains a protein called casein. Casein provides baby mammals with amino acids, carbohydrates, and two essential elements, calcium and phosphorus. You’ll find it in high protein dairy products like milk, yogurt, cheese and ice cream.
Casein has been linked to several conditions including depression. Not everyone is sensitive to casein, so you’ll need to try a 30-day elimination diet to see if high-protein milk products increase your anxiety. You may be able to reintroduce it later with no side effects!
If you’ve eliminated everything above from your diet and still feel anxious, you may be sensitive to plants in the nightshade family. Edible nightshade plants include potatoes, tomatoes, eggplant, peppers, and goji berries.
These plants contain a natural pesticide called glycoalkaloids. A side effect of eating these plants is an overstimulation of the nervous system.
It takes five days to clear glycoalkaloids from your system. Edible nightshades are found in a lot of products, from potato starch to spices like paprika.
Some of the triggers of anxiety are directly related to food. Dehydration, depressed serotonin, and increased cortisol and adrenaline levels can contribute to or mimic the signs of anxiety.
Caffeine has caused panic attacks in people with panic disorder. Adrenaline can make you sweaty, lightheaded and your heart pound. Even changing blood sugar levels can make you feel bad.
By eliminating some of these foods, you might be able to decrease or even eliminate your anxiety symptoms. A simple elimination diet may make you feel better, and even if it doesn’t, getting rid of many of these foods will improve your overall health.
If you’re going to get hooked on any spice, make it ginger. Of course, there are tons of great spices that offer significant health benefits, but it’s tough to top ginger for the sheer number of positive attributes. And unlike other popular daily supplements, it tastes great, too. (We’re looking at you, apple cider vinegar.)
The reason that ginger is so good for you is down to a compound called gingerol. This substance is anti-inflammatory, which means it can relieve pain and swelling. It is also an antioxidant that neutralizes harmful free radicals in the body. This can reduce your lifetime risk of cancer.
We think you’ll be surprised by what happens and how good you can feel. From the lifetime goal of #4, to the support that #8 offers for a really difficult undertaking, ginger can seriously be like your best friend.
1. Conquer Acid Reflux
Acid reflux can occur based on the type of meal you ate, or simply due to your particular anatomy. Some people are especially prone to it. In any case, it is painful and disruptive! Ginger is so good at reducing acid reflux that its active substances are used in acid reflux medications.
Some research indicates that consuming ginger every day, whether in a special tea or in your food, can eliminate acid reflux all together.
2. Reduce Inflammation All Over Your Body
Inflammation is a defense mechanism that is useful when an injured or infected portion of the body needs to be isolated to limit damage to other areas. However, the inflammatory process isn’t very good at recognizing when that inflammation is helpful and when it just hurts.
So people with chronic inflammatory conditions like arthritis can experience a lot of relief from eating ginger. This same capacity makes ginger good for healing after injuries of all kinds.
3. Minimize Your Cancer Risk
Ginger is being studied extensively for its effect on cancer cells. Research has shown that it kills ovarian cancer cells more quickly and safely than chemotherapy drugs. That’s incredible news, as chemotherapy tends to cause as many health concerns as it solves.
Ginger has also been found to prevent colon and intestinal inflammation, which is a risk factor for cancers of those body parts. Watch for the results of ongoing studies on ginger and cancer!
4. Improved Digestion
Ginger doesn’t just quell acid reflux and reduce inflammation in your intestines. It can also soothe nausea. Part of the reason is that ginger is a natural antibiotic that can knock out the harmful bacteria that cause stomach upset.
Ginger is also good for stimulating saliva, which is an integral part of the digestive process. Whether you have a bug, are pregnant and experiencing morning sickness, or simply ate something that didn’t agree with you, ginger can be a real lifeline.
5. Relieve And Avoid Headaches
The anti-inflammatory properties of ginger are also helpful in treating the most common complaint of the human condition – headaches. Many over-the-counter headache medicines are in fact simply anti-inflammatories rather than actual pain relievers.
Ginger is a natural way of achieving the same end, but without the side effects of chemical formulations. In fact, studies show that eating ginger every day has the potential to stop you from getting headaches all together, even migraines.
6. Weight Loss
Weight loss is a tricky thing to accomplish. The body looks at stored fat as its emergency reserve, and really prefers not to burn it. Diet plays a big part, but a lot of the blame for your weight also goes to genetics. So it’s important to work with your body in the effort to lose weight, and ginger can be an excellent source of support.
Ginger is known to keep your metabolism chugging along, which is important because intensive dieting often slows it down. Once your metabolism slows, you are likely to regain all the weight you lost once you stop dieting. A daily dose of ginger can help prevent this problem.
7. Reduced Muscle Pain And Soreness
Another common kind of pain is muscle soreness, often caused by exercise or daily exertion. Studies have shown that ginger can help here, too. However, it doesn’t tend to immediately relieve muscle pain.
Rather, ginger taken daily can reduce the level of pain that develops and shorten the duration of healing when your muscles do become sore.
With all these incredible health benefits, we’re having trouble coming up with a reason NOT to eat some ginger every day. And what’s more, ginger can be effective whether raw or cooked, fresh or dried.
With a sweet and slightly spicy flavor, ginger is ideal for use in baked goods, stir fries, and fruit salads. It’s also tasty enough to stand on its own in an herbal tea. Any way you take it, ginger is a great daily habit to have.