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9 foods to help regulate blood sugar

9 foods to help regulate blood sugar

People dealing with conditions that affect blood sugar need to be careful about the food they consume. Although other factors such as one’s metabolism, activity levels, and other lifestyle factors also impact blood sugar levels, certain foods can spike sugar levels and cause symptoms of inflammation, while others can help regulate sugar levels better. Generally, foods with a lower glycemic index (GI) are recommended to manage sugar levels. Some of these include:

Broccoli
When broccoli is chopped or chewed, a plant chemical called sulforaphane is released. Sulforaphane is a type of isothiocyanate linked to reducing blood sugar. Broccoli extracts have been recorded to have antidiabetic and antioxidant properties, as it helps enhance insulin sensitivity and reduce oxidative stress on the organs. To enhance the availability of these benefits, it is best to consume raw or lightly steamed broccoli.

Pumpkin
Pumpkin is a rich source of fiber and antioxidants, which can help regulate blood sugar levels. It is also used as a traditional diabetic remedy in certain countries. This is because pumpkins are a rich source of carbohydrates called polysaccharides, which can help decrease blood sugar levels, according to certain studies. Pumpkin seeds, too, are a great source of healthy fats and proteins and can help manage sugar levels better.

Salmon
Seafood, especially fatty fish like salmon and sardines, is an excellent source of omega-3 fatty acids, protein, vitamins, minerals, and antioxidants, which can all positively impact blood sugar levels. While antioxidants help reduce oxidative stress, protein content slows digestion to prevent post-meal blood spikes.

Okra
Okra is a rich source of polysaccharides and flavonoid antioxidants, which can help keep blood sugar levels under control. The main polysaccharide in okra is rhamnogalacturonan, which is a powerful antidiabetic. Okra also contains flavonoids like isoquercitrin and quercetin 3-O-gentiobioside, which have been linked to reducing blood sugar.

Flaxseeds
Flaxseeds are a rich source of fiber and healthy fats. These properties can help control blood sugar levels. Consuming them whole can positively impact one’s health and blood sugar levels.

Beans
Beans are a rich source of fiber, magnesium, and protein, which can help slow down digestion and improve blood sugar response after a meal. Not only can beans and lentils help regulate blood sugar levels, but they can also help prevent the onset of diabetes.

Kimchi and sauerkraut
Kimchi and sauerkraut are fermented foods rich in probiotics, minerals, and antioxidants. Eating kimchi has been associated with improved glucose tolerance and insulin sensitivity.

Kale
Kale is a popular superfood, packed with fiber and flavonoid antioxidants such as quercetin and kaempferol. These compounds can help regulate blood sugar levels better and improve insulin sensitivity.

Berries
Berries such as strawberries, raspberries, blueberries, and blackberries are rich sources of antioxidants. They are also loaded with vitamins, minerals, and fiber, which can help regulate blood sugar levels. Berries have also been linked with improving insulin sensitivity and glucose clearance from the blood.

Other foods that can help regulate blood sugar levels include avocados, oats, oat bran, citrus fruits like orange and grapefruit, kefir, eggs, and apples. Speak to a healthcare professional for more information on eating healthy to manage blood sugar levels.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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7 nutritious snacks kids can enjoy

Snacks play a significant role in a child's eating habits. They help kids feel energized all day. But snacking is a habit that can turn unhealthy. This is where your responsibility as a parent comes in. You can make sure that snacking does not turn into an unhealthy habit for your kids. This can be achieved by giving them healthy snacks. Here are seven suggestions for nutritious snacks your kids will surely enjoy. Peanut butter on toast Rich in various nutrients and vitamins, peanut butter makes your toast healthier. It is low in fat, and sugar and has a considerable amount of potassium, which helps in promoting optimum fluid level in the body. Fresh vegetables Cultivating the habit of eating fresh vegetables helps your kids strengthen their immune system since they have plenty of vitamins, minerals, antioxidants, and water in the body. Just making a simple salad of carrot sticks, celery sticks, bell peppers, cucumber, and cherry tomatoes can be very tasty and enjoyable for kids. Boiled eggs Consuming boiled eggs regularly can make your kids strong and smart. Eggs are rich in iron; fat; vitamins A, D, E; and choline. It just takes 5 to 10 mins to boil an egg in water and it makes your snack more nutritious. Fruit and yogurt smoothie It takes 2 to 3 minutes just to grind the fruits available at your home with yogurt to prepare a delicious smoothie. This is rich in probiotics and prebiotics, which helps keep your kid's gut healthy. Dry fruits Packing a fist full of apricots, raisins, dates, prunes, and cranberries during kids' snack time not only helps them to fill their appetite but also improves their creative thinking by promoting neurological development. Tuna on toast Rich in Omega-3 fatty acids, adding tuna to the toast can never be a boring snack anymore. It helps in promoting better heart and brain health at the early stages of your kid. Fresh fruits Chopping the fruits available on the table and making your kids eat a bowl full of salad can make them energized in no time. Apples, pears, oranges, grapes, berries, cherries, and avocados are all rich in Vitamin C and folic acid. They can help improve bone density and boost your kid's immunity against various infections. You can also rely on Blue Diamond snacks, one of the trusted companies that provide a wide range of snacks to pack for your kids. Their products are sure to appeal to all kinds of preferences. Some of their must-try items include Snack Almonds, Almond Breeze, and Nut Thins. Healthy snacking is an excellent habit to inculcate in kids. It will help them have a healthy lifestyle from childhood and can make them physically and mentally fit throughout their life.

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Everything you need to know about chronic fatigue syndrome

Chronic fatigue syndrome is a condition that causes extreme tiredness and fatigue that does not go away even after resting. The causes of the condition are yet to be known. However, there are some theories indicate several factors which include: Viral infection Stress Or several factors in unison Once the symptoms are identified and the condition is diagnosed, treatment can be taken to get relief from symptoms. Understanding all aspects of the condition, including its stages, diagnosis, symptoms, and prevention can help in managing it effectively. Different stages and phases of chronic fatigue syndrome The patients of chronic fatigue syndrome undergo four phases of the condition. Their response towards the treatment can also vary greatly depending on the phase that they are going through. These phases are: Phase I: Crisis or trauma Phase II: Stabilization Phase III: Resolution Phase IV: Integration During all the phases, a chronic fatigue syndrome patient undergoes some physical, psychological, and social changes that are easily noticeable. Diagnosis of chronic fatigue syndrome No one test can diagnose a patient with chronic fatigue syndrome. This is because the symptoms of chronic fatigue syndrome resemble several other health conditions. Therefore, a lot of patience is required for the diagnosis of the condition.
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What you should know about depression

Depression is a mental health disorder that results in bouts of continuous sadness. A clinical mood disorder can lead to physical and emotional suffering, and can also change one’s behavior. Frustration, anger outbursts, lack of energy, sleep issues, anxiety, disinterest in eating, concentration issues, and suicidal thoughts are also common symptoms of this disease. Depending on its severity, the illness can challenge one to lead a normal life, too. Diagnosis There are many different methods a medical professional can use to determine if one is affected by depression. Psychiatric evaluation is the most common way to determine if one is suffering from the disease. The mental health doctor will interview the affected person to understand their thought process, mood, and other symptoms. Some doctors may compare symptoms with the ones listed in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). This makes it easier for them to understand the condition. A physical exam is also performed to determine if any physical health issue is caused due to this mental condition. Stages of depression Depending on the level of sadness, the stages of depression can be divided into five stages: Stage 1 Even though the signs of mental disease are hard to miss, for most people, it starts with denial.
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Important things you should know about diabetes

The pancreas is an important organ in our body that produces insulin. It is required to help the glucose pass to our cells from the blood. That is how energy is created, which is the fuel we require to function. When the pancreas is unable to produce insulin, the glucose level in one’s blood increases. This can result in diabetes, which can lead to organ damage. Types of diabetes There are mainly three kinds of this disease. Type 1 diabetes It can be most commonly seen in children and adolescents. Having said that, it can occur at any age. The insulin production of one’s body decreases with this condition, and they require daily injections to control their glucose levels. Type 2 diabetes Around 90% of people who have diabetes suffer from this type. It is most commonly seen in adults and results in one’s body failing to properly use the insulin that is produced. It can be kept under control by maintaining a healthy lifestyle, but one may also require medicine in the advanced stages. Gestational diabetes This can be seen during pregnancy if the glucose level in one’s blood increases. It can affect both the child and the mother.
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Gout – Diagnosis, stages, and prevention

Gout or gouty arthritis is a form of arthritis that commonly occurs in the joint located at the base of one’s big toe. It can also be seen in other joints and results in swelling, sudden pain, and tenderness. It can happen to anyone and occur at any moment, even suddenly in the middle of the night. The good news is that it can be prevented and treated. Diagnosis of gout Multiple medical tests can be used to determine if one has this form of arthritis. Below is a list of the most common tests. Joint fluid test The doctor uses a needle to collect fluid from one’s joint and test the same under a microscope. If urate crystals are found in the fluid then they have the condition. Blood test For gout detection, the doctor may suggest a blood test. The amount of creatinine and uric acid present in one’s blood indicates if they have it or not. However, the result of the blood test may not always be conclusive. X-ray imaging If one has joint inflammation, the doctor can use X-ray imaging to determine if it is caused by any other reason or gouty arthritis. Ultrasound A musculoskeletal ultrasound test is used to determine if one has gout or any other form of arthritis.

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