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Type 2 Diabetes and Sleep Troubles

Sleep is important for everyone, but it’s especially important when your body experiences changing blood sugar levels and other symptoms of type 2 diabetes. “Sleep deprivation causes changes in the effectiveness of the body’s control of appetite, which can lead to weight gain, higher blood sugar, and increased resistance to insulin,” says Richard Castriotta, MD, director of the division of pulmonary, critical care, and sleep medicine at the University of Texas Health Science Center at Houston. 

Although sleep is very important when you have type 2 diabetes, you may find you can’t sleep when you need it most. One explanation for the problem seems to be the connection between diabetes and sleep apnea. Sleep apnea is a condition that’s characterized by periods of halted breathing while you’re asleep, which wakes you up repeatedly throughout the night, leaving you fatigued and not well rested in the morning.

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Both type 2 diabetes and sleep apnea are health concerns that are linked to obesity, so experts have long recognized a connection between the two. However, only recently has it been realized how closely these conditions are tied to one another. “There’s much more interrelation between the two conditions than we thought,” says Betul Hatipoglu, MD, a physician in the Cleveland Clinic’s department of endocrinology, diabetes, and metabolism. “In fact, one may actually contribute to causing the other, and vice versa. Recent studies have shown that sleep apnea actually increases insulin resistance, hunger, and other type 2 diabetes symptoms,” Dr. Hatipoglu says. “Other studies have shown that treating sleep apnea also improves the symptoms of type 2 diabetes.”

Other Sleep Issues You Might Face 

Another problem that disrupts sleep is frequent urination, a common symptom of type 2 diabetes. You can’t sleep if you have to keep getting up to go to the bathroom. Hatipoglu says this problem is usually tied to high blood pressure, which is also common with type 2 diabetes. As your blood pressure goes up throughout the night, the need to urinate increases. “If this occurs more than once a night, we view it as an issue that needs to be treated,” Hatipoglu says.

Having type 2 diabetes may also lead to other disorders that make it harder to sleep. “In addition to sleep apnea, people with type 2 diabetes are at increased risk for restless leg syndrome (RLS) and periodic limb movements in sleep (PLMS), as well as neuropathy and pain-associated sleep disruption,” Dr. Castriotta says. “RLS causes difficulty falling asleep because of strange feelings in the legs beginning in the evening before sleep. PLMS may cause either sleep-maintenance insomnia (difficulty staying asleep) or a feeling of non-refreshing sleep and daytime sleepiness due to slow, rhythmic limb movements during sleep.”

Tips to Get a Good Night’s Sleep

The first step in managing your sleep problems with type 2 diabetes is to see a doctor or a sleep specialist. Sleep apnea is a serious, potentially life-threatening problem that needs medical attention to remedy. Frequent urination and other sleep-depriving issues should also be treated by a medical professional.

In addition to talking to your doctor and seeing a sleep specialist, here are some additional strategies that may help you sleep:

Reduce your caffeine intake: Caffeinated beverages can keep you up at night and increase the urge to urinate throughout the night. If you can’t cut caffeine out entirely, Hatipoglu recommends to at least eliminate your intake in the afternoon and evening.

Curb the use of electronics in the bedroom: Television is a no-no in the bedroom, as it will keep you up when you need to be focusing on resting. Watch TV in another room, and turn it off at least an hour before you want to nod off. Try reading a book or listening to relaxing music instead.

Keep your bedroom cool, dark, and calm: Removing all light from the room, using light-blocking curtains, and outfitting your bed with appropriate bedding helps to create an atmosphere that is conducive to sleep.

Create a regular bedtime schedule: Hatipoglu says you need to train your body to get a good night’s sleep. One of the most important ways you can do this is to create a scheduled bedtime and stick to it as closely as possible each night. You can incorporate things into this routine that get your body ready for bed, such as having a few sips of relaxing chamomile tea, meditating, or doing deep breathing exercises before you close your eyes.

Sleep issues are a troubling side effect of type 2 diabetes that can leave you feeling tired all the time. By taking these steps and working with your medical team, you should be able to have sweet dreams every night.

Use Supplement for Blood sugar: 

FENFURO Regular intake of FENFURO can control the blood sugar level effectively. FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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Diabetes and Foot Care

It is predicted that by 2030 diabetes mellitus may afflict up to 79.4 million individuals in India. Diabetes is fast gaining the status of a potential epidemic in India with more than 62 million diabetic individuals currently diagnosed with the disease. Diabetes can be responsible for many health complications in patients, like kidney damage, nerve damage, stroke, heart attack or loss of vision. But what puts a patient in hospital most often is a foot infection or diabetic foot. (Diabetes and its complications)

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The legs have the longest nerves and arteries. For people with long-term blood sugar, high blood glucose causes damage to nerves and blood vessels. With narrowing of arteries, adequate oxygen and nutrients do not reach the nerves in the legs. As a result, legs experience diminished sensation and stability, which makes the feet more vulnerable to wounds. The wounds are difficult to heal because blood sugar often causes poor blood circulation in the lower limbs.

Walking barefoot is considered a serious risk factor for diabetic foot ulcers. A 2013 study on daily habits in The Journal of Diabetic Foot Complications shows that the percentage of high-grade foot ulcers was significant in those who walked barefoot or wore ill-fitting shoes. Indians are known to sit cross-legged. Prolonged pressure on feet often leads to nerve damage. Toe rings in Indian women cut off oxygen and blood supply and along with heat and sweat, fungal infection sets in deep inside the foot.

Good blood sugar management and regular foot care help prevent severe foot sores that are difficult to treat and may require amputation. For blood sugar management, regular intake of supplements like FENFURO can be very successful.  Regular intake of Fenfuro can control the blood sugar level effectively.  FENFURO is a first of its kind safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

fenfuro@

A clinical evaluation of FENFURO was carried out on a total of 154 Type 2 diabetics for a period of 3 months, to determine its efficacy and safety. At the end of three months 83% of the patients reported decrease in fasting sugar levels and 89% patients reported decrease in PP sugar levels. The patients also showed significant decrease in HbA1C levels as compared to respective baseline value. 48.8% of the patients reported reduction in dosage of anti-diabetic therapy after regularly taking FENFURO.

 The following are the tips for healthy feet:

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•Inspect and wash your feet daily: Check your feet once a day for blisters, cuts, cracks, sores, redness, tenderness or swelling. Use a mirror if required. Wash your feet in lukewarm water once a day. Dry them gently, especially between the toes. 

•Don’t remove calluses or other foot lesions yourself:  To avoid injury to your skin, don’t use a nail file, nail clipper or scissors on calluses, corns, bunions or warts. See your doctor or foot specialist (podiatrist) for removal of any of these lesions.

•Trim your toenails carefully: Trim your nails straight across. Carefully file sharp ends

•Don’t go barefoot: To prevent injury to your feet, don’t go barefoot, even around the house.

•Wear clean, dry socks and shoes that fit properly:  Wear socks made of fibers such as cotton. Avoid socks with tight elastic bands that reduce circulation. Always buy comfortable shoes that provide support and cushioning for the heel, arch and ball of the foot. 

•Schedule regular foot checkups.  Visit a podiatrist for regular foot checkups and reduction of early signs of nerve damage, poor circulation or other foot problems. 

 The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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Top Diets for Diabetes

According to government figures, more than 85 percent of people with type 2 diabetes are overweight or obese (although excess weight isn’t the only risk factor for this type of diabetes). But for people with type 2 diabetes who fall into that 85 percent, dropping the pounds can help stabilize blood sugar levels and even eliminate the need for blood sugar medication. 
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So which diet can help you achieve your weight-loss goals? There’s no one right answer. But, says Nora Saul, RD, CDE, a certified diabetes educator and manager of nutritional education at the Joslin Diabetes Center in Boston, “people who have blood sugar can, with a little forethought, use many of the healthy popular diets.” 

Weight-Loss Plans for Type 2 Diabetes 

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 If you have type 2 diabetes and want to lose weight, here are some sensible diet options to try. 
 
DASH Diet: “Although originally designed to lower blood pressure, DASH — or Dietary Approaches to Stop Hypertension — is an all-around good eating plan,” says Saul. In fact, U.S. News and World Report rated the DASH diet as tops for treating diabetes in a May 2011 article. That’s because the diet is high in fruits and vegetables, which means it’s high in fiber, antioxidants, and potassium. It’s also high in low-fat dairy, calcium, lean protein, and whole grains. “It has meal plans for different calorie levels,” says Saul, which allows flexibility according to your weight. 
 
South Beach Diet: The South Beach Diet is a modified low-carb diet that emphasizes healthy fats. If you want to try it, Saul advises sticking to the maintenance phase of the diet. “The initial phases are too low in carbohydrates,” Saul points out. Yes, people with diabetes have to watch how many carbs and the type of carbs they eat, but you don’t want to cut them out entirely. “I encourage whole grains,” says Saul, who warns against eliminating any specific food group, even for weight loss. (Note: Everyday Health is the publisher of SouthBeachDiet.com.) 
 
Weight Watchers: Weight Watchers is a popular commercial weight-loss plan. It’s also a good choice if you have type 2 diabetes, in part because the system provides group support and accountability in addition to a structured eating plan. People with diabetes might need to make some modifications to the diet plan, however. For example, explains Saul, in the latest version of Weight Watchers counting system or “points,” fruit has zero points. But for people with blood sugar, a serving size of fruit does count toward total carb intake for the day. 
 
Mediterranean Diet: Though not a specific eating plan, a Mediterranean diet mimics the way that people who live in countries around the Mediterranean Sea, such as Greece and Italy, tend to eat. Rich in beans, nuts, fruits, vegetables, grains, and seafood, it isn’t so much a weight-loss diet as a different way of eating. “People lose weight because they are full and are not eating a lot of the empty calories they consumed before,” says Saul, who says this concept works well for people with blood sugar, too. 
 
Atkins Diet: The Atkins Diet gained fame as the diet that led the low-carb diet revolution twice. This diet may be a good option for some people and can help manage blood sugar levels, but it can be too restrictive and may not be a long-term lifestyle choice for everyone with blood sugar. However, reading about and trying out this diet could be a learning experience in terms of understanding how carbs function in your diet. 
 
Jenny Craig: Jenny Craig (now rebranded as Jenny) is a personalized eating and diet program that includes a lot of support as well as prepackaged meals. The catch is that it can be costly and, although the diet plan is intended to ultimately help you make your own meals and food choices, some people might find it difficult to get out of the habit of relying on a stocked freezer. Finally, people with blood sugar that is not adequately controlled may be discouraged from enrolling. 
 
GI Diet: A low glycemic index (GI) diet is an excellent choice for people with type 2 diabetes, Saul says. This one might require some research and study until you understand exactly where foods fit in the glycemic index and how you can include the right ones in your diet. The glycemic index lets you know how fast a 50-gram portion of a carbohydrate food raises blood sugar in comparison with white bread. The lower the number, the better the food is for controlling blood sugar. 
 
Whatever diet you decide on, there are a few overarching principles that should guide your choice. Among them, look for diets that include food you like (or will come to like) and that don’t rely on expensive supplements or tools. And be sure to check with your doctor before beginning any weight-loss regimen.
Use Supplement for Blood sugar: FENFURO Regular intake of FENFURO can control the blood sugar level effectively. FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.
The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.
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Pre Diabetes: Everything You need to Know

Pre Diabetes: Everything You need to Know

Simply put, if you have pre diabetes (impaired glucose tolerance), your blood sugar (glucose) is raised beyond a healthy level but is not so high that you have blood sugar. While pre diabetes does not mean you have blood sugar, you are at a far greater risk of developing Type 2 diabetes than someone who does not have pre diabetes. You are additionally at a greater risk of developing cardiovascular diseases like heart disease and peripheral arterial disease.

This article will cover the basics of pre diabetes and the most effective course of treatment if you are diagnosed. Ultimately, lifestyle changes focused on diet and exercise are the most effective preventive measures you can take against the onset of type 2 diabetes.

The Relationship between Blood Glucose and Insulin

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As your food is being digested, various foods are broken down into sugars or glucose, which pass through your stomach and into the bloodstream. Though, to remain healthy, a person should not have blood glucose levels that are too high or too low.

So what does the body do when blood glucose levels begin to rise after you eat? The body releases a hormone called insulin which transports glucose from your blood to your cells which use some glucose for energy while the rest is converted into stores of energy otherwise known as glycogen or fat.

When you are not eating, blood glucose levels will begin to fall as do insulin levels. Some glycogen or fat is then converted back into glucose and released from the cells back into the bloodstream.

A Normal Blood Glucose Level

Your blood glucose level literally refers to the amount of glucose in your blood. A normal blood glucose level should hover between 4 and 8 millimoles per litre (mmol/L). Usually, blood glucose levels are lowest in the morning and highest after eating.

Understanding Diabetes

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Type 1 and type 2 are the two main forms of blood sugar. At this time, type 1 diabetes is not preventable and cannot be cured. Type 2 diabetes is the most common form.

Type 1 Diabetes

In this form of diabetes, beta cells in the pancreas stop producing insulin and so, the level of insulin in the bloodstream drops quickly. Formerly known as juvenile, early-onset or insulin dependent, this disease can develop rapidly and is treated with insulin injections and diet.

Type 2 Diabetes

On the other hand, the symptoms of type 2 diabetes develop over a longer period of time because the body is still producing insulin. Unlike type 1 diabetes where the body stops producing insulin, a person with type 2 diabetes does not make enough insulin or cannot use insulin properly otherwise known as insulin resistance. This means that you need more insulin than normal to keep blood glucose levels down.

What is Pre Diabetes?

The most common form of blood sugar, it is estimated that between 1 and 3 out of every 4 people with pre-diabetes will develop type 2 diabetes within 10 years.

The World Health Organization (WHO) defines a pre diabetic as someone who has:

  • A fasting blood glucose of less than 7 mmol/L; AND
  • An HbA1c blood test level of 42-47 mmol/mol (6.0-6.5%).

Pre diabetes develops for the same reasons as type 2 diabetes i.e. your body is not producing enough insulin or it is not using insulin properly.

Some risk factors include:

  • Being overweight or obese
  • Having a family history of diabetes i.e. a close relative
  • A sedentary lifestyle
  • High blood pressure and high cholesterol
  • PCOS, a hormonal disorder in women
  • A history of gestational diabetes

Symptoms Check

Pre-diabetics typically have no symptoms however a blood test can reveal that you have a raised blood sugar level. If you have high blood pressure, high cholesterol and/or a history of heart attack or stroke, your doctor will also likely recommend a blood test to check your glucose levels.

Can it be treated?

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Knowing whether or not you have pre diabetes is valuable information because the progression to Type 2 diabetes can be treated and prevented. Regular blood tests occurring at least once a year are necessary to monitor blood glucose levels in addition to lifestyle changes.

A healthy diet consisting of whole plant foods is absolutely necessary. Staples including brown rice, lentils, beans, legumes, green vegetables like spinach, broccoli and peas, root vegetables like potatoes and yams and fruits like apples, mangos, pears, apricots, blueberries, bananas and melon are incredibly beneficial foods that should be consumed daily and abundantly.  

Clinical researcher and author Dr. Neal Barnard is treating and even reversing type 2 diabetes with a high fiber, low fat plant-based diet. In fact, a study published in the August 2006 issue of Diabetes Care found Dr. Barnard’s treatment to be 3 times more effective than the American Diabetes Association’s guidelines on how to control blood sugar.

In addition to a diet rich in whole plant foods, natural supplements are worth considering.

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Fenugreek, for example, is an herb derived from Ukraine, India, China and the Mediterranean region. The ripe, dry seeds found in fenugreek contain protein, vitamins, niacin, potassium, and disogenin as well as alkaloids, lysine, L-tryptophan and steroidal saponins. Studies suggest that fenugreek seed extract contains properties that can lower cholesterol and blood sugar. FENFURO is a group of furostanolic saponins derived from fenugreek seeds by innovative and patented process. It contains a rich variety of saponins and flavonoids, all substances known to lower blood lipid levels and a play valuable role in glucose regulation. Fenfuro has been clinically evaluated for safety and efficacy.  For more information visit www.fenfuro.com.

With regular exercise, healthy diet and natural supplements, the onset of type 2 diabetes can be prevented.

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DIABETES DIET FOR INDIANS

Diabetes control is governed by following the right diabetic diet. What to eat and what not to eat is important for diabetes control and diabetes cure or diabetes reversal.

These are the top 15 diabetes diet tips from diabetologists and nutritionists. Even if you are pre-diabetic or borderline diabetic, or diabetes is part of your family, it is important to follow a diabetic diet to prevent diabetes.

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Diabetologist, Dr. Sanjiv Bhambani with Moolchand Medcity suggests, “A diabetes diet should be high on fibre, must contain milk without cream, buttermilk, fresh seasonal fruits, green vegetables, etc.” But remember to consume these components in moderation.

DIABETES DIET FOR INDIANS should have the ratio of 60:20:20 for carbs, fats and proteins. The doctor explains, “Per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, respectively.” He adds that a diabetes diet should “have at least two seasonal fruits and three vegetables in a diet plan.”

Though dry fruits may seem like a healthy snack, it is not a good option for diabetics, as the fructose can spike your sugar level. Go for fresh fruits rather than dry fruits for diabetes control (but there are some restrictions… we’ll come to it). But you can still opt for nuts as a healthy snack.

THE DOCTOR SHARES HIS RECIPE FOR DIABETES DIET FOR INDIANS:

 – Drink tomato juice with salt and pepper every morning on an empty stomach.

– Intake of 6 almonds (soaked overnight) is also helpful in keeping a check on diabetes.

 Rekha Sharma, President and Director of Indian Dietetic Association, shares some major diabetes diet pointers that one should follow at home or at a restaurant.

 WHOLE GRAINS, OATS, CHANNA ATTA, MILLETS AND OTHER HIGH FIBRE FOODS should be included in the meals. If one feels like consuming pasta or noodles, it should  always be accompanied with vegetable/sprouts.

 MILK is the right combination of carbohydrates and proteins and helps control blood sugar levels. Two servings of milk in a daily diet is a good option.

Diabetes Control: Diabetic Diet Tips

 – HIGH FIBRE VEGETABLES such as peas, beans, broccoli and spinach /leafy vegetables should be included in one’s diet. Also, pulses with husk and sprouts are a                healthy option and should be part of the diet.
– PULSES are important in the diet as their effect on blood glucose is less than that of most other carbohydrate containing foods. Vegetables rich in fibre help lowering down the blood sugar levels and thus are healthy.
– GOOD FATS SUCH AS OMEGA-3 and monounsaturated fats (MUFA) should be consumed as they are good for the body. Natural sources for these are canola oil, flax seed oil,   fatty fish and nuts. These are also low in cholesterol and are trans fat free.
– FRUITS high in fibre such as papaya, apple, orange, pear and guava should be consumed. Mangoes, bananas, and grapes contain high sugar; therefore these fruits should be   consumed lesser than the others.

– Use FENFURO Regular intake of FENFURO can control the blood sugar level effectively. FENFURO is a first of its kind, safe nutraceutical derived from fenugreek seeds through a patented process.  Through its unique scientific process, FENFURO concentrates the bioactive part of plants into a manageable dose, while removing the inert parts such as cellulose. Also, since a lot of healthy botanicals are not palatable, consuming their concentrate in capsule form in small dosage is a lot easier. FENFURO contains a rich variety of saponins and flavonoids. These substances are known to lower blood lipid level and help in insulin sensitization and glucose regulation. FENFURO is the first dual action insulin sensitizer.

SMALL FREQUENT MEALS:

A large meal gives rise to higher blood sugar in one’s body, therefore it is essential to take small frequent meals to prevent both higher and very low blood sugar values and keep them constant. Small in between snacks can be dhokla, fruit, high fibre cookies, butter milk, yogurt, upma/poha with vegetables etc.

A person with diabetes should follow a diet which is low in carbohydrates, high in fibre and contains adequate amounts of proteins, vitamins and minerals; and avoid fatty foods and sweets. He/she should also take frequent small meals (5 meals pattern).

WHAT NOT TO DO:

-Artificial sweeteners can be used in cakes and sweets for diabetic people (in moderation).
-Have lots of fluid.
-Limit intake of alcohol.

SHOULD YOU HAVE NON-VEG?

In non-vegetarian diet, seafood and chicken can be taken rather than red meat as red meat contains higher amount of saturated fats. Also, patients with high cholesterol should avoid egg yolk and red meat.

The diabetes diet for Indians includes carbohydrates, proteins and fats. As always, a balanced and planned diet can build and improve personal health. A controlled diabetes diet may seem like a drag and bore, but a good cook can add life to a diet. Time to call up mom and experiment with diabetes diets!

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

 

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The Pre-Diabetes Diet Everyone Needs

Expect to see the number of people with blood sugar rise dramatically over the next 40 years. If nothing changes, according to the Centers for Disease Control and Prevention, as many as one in three adults could have the disease by 2050.

Prediabetes-Diet-Plan

Currently 26 million American adults are living with blood sugar. Another 79 million are estimated to have Pre-diabetes, a condition marked by above-normal blood sugar levels that aren’t high enough to be diagnosed as type 2 diabetes. If there’s a silver lining to these alarming statistics, it’s that there’s plenty you can do to prevent the disease or slow the progression, including eating a balanced diet.

Everyone can benefit from a healthy eating plan aimed at containing Pre-diabetes, regardless of whether you’re at high risk for developing type 2 diabetes.

7 Golden Rules of Healthy Eating

Here are seven sound diet principles that can keep your blood sugars from creeping upward, among other health benefits.
1. Skip the sugary drinks. No sweet tea. No juice. No soda. No sweetened lemonade. No mocha latte coffee creations.Sugary drinks provide nothing more than empty calories, and they won’t help you feel full. “All the sugary drinks out there are a real risk factor for obesity,” she stresses.
2. Pull back on portions. You still can eat many of the foods you like, just have smaller amounts of them, Borcik says, adding that this is especially true for starchy foods like white rice, white potatoes, and pasta. Cut out high-calorie, junky snacks, and save your decadent desserts for special occasions. Remember that even healthy foods can lead to weight gain if you eat too much of them, and being overweight is a primary risk factor for type 2 diabetes.
3. Fill up on fiber. Eat plenty of high-fiber foods, including fresh vegetables and fruits, beans, and whole grains. Fiber helps you feel fuller longer and can help you eat less to avoid weight gain. At least half your plate should be fruits and vegetables that have been steamed or sauteed in healthy fats. Those veggies can be fresh, frozen, or canned. Just skip the canned vegetables with added salt.
4. Be choosy about fats. Your diet should have some fat, but opt for the healthiest sources: olive and vegetable oils, nuts, seeds, and avocado. Buy low-fat or fat-free dairy products such as reduced-fat cheeses, non-fat or low-fat yogurt, and skim milk.
5. Drink alcohol only in moderation. Men should have no more than two drinks a day, women no more than one. A drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits of 80-proof.
6. Choose lean meats. To easily identify lean red meats, look for cuts that have the word “round” or “loin” in their name, such as top round or pork loin. Even with these better-for-you picks, trim all visible fat. Opt for white-meat chicken or turkey without the skin. Adding fish to your diet two to three times a week is part of a diet that can help diabetes prevention. Bake, broil, roast, grill, or sauté rather than fry to keep it lean, Borcik says.
7. Stay hydrated. Drink plenty of water. People often mistake thirst for hunger, which can lead to overeating and weight gain. “Staying hydrated helps to lower your blood sugar, which you should do anyway.”

Diet and Exercise Go Hand-in-Hand

A Pre-diabetes regimen also includes regular exercise, both aerobics and strength training, to help you get to a healthy weight and maintain it once you’re there, says Borcik. Plan for at least 30 minutes a day. She suggests also sneaking exercise into your daily activities by parking farther from the entrance at the mall or your office building, using the stairs instead of elevators, and taking a walk around your workplace at lunchtime.

Healthy-Lifestyle-Collage-510-x-339

The best way to prevent type 2 diabetes is to follow a healthy lifestyle, which includes making smart food choices. If your diet could use a makeover, don’t wait until your doctor sounds the Pre-diabetes alarm to make changes. An ounce of prevention is worth a pound of cure.

Supplements

FENFUROTM is a group of furostanolic saponins, derived from fenugreek seeds (Trigonellafoenumgraecum) by innovative process. One of the most important properties of fenugreek seed extract is blood sugar level (BSL) lowering property. Various studies have investigated blood cholesterol-lowering and blood glucose lowering properties of fenugreek seed extract. FENFURO contains a rich variety of saponins and flavonoids. All of these substances are known to lower blood lipid levels and play valuable role in glucose regulation.

Fenfuro is protected by six international patents and is clinically evaluated with proven efficacy and safety.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.

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Best and Worst Foods for Diabetes

 

When you’ve got diabetes, your food choices matter a lot. Some are better than others. To help you choose the best and worst foods from major food groups, use this guide.

Foods that are in the “worst” group can be occasional treats. In general, however, it will be easier to manage your diabetes if you choose most of your foods from the “best” lists.

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Diabetes and Breads, Grains, and Other Starches

Your body needs carbs but you want to choose wisely. Use this list as a guide.

Best Choices

•         Whole-grain flours, such as whole wheat flour

•         Whole grains, such as brown rice

•         Cereals containing whole-grain ingredients and little added sugar

•         Whole-grain bread

•         Baked sweet or white potato or baked steak fries

•         Whole-grain flour or corn tortillas

•         Corn, popcorn or products made from corn

Worst Choices

•         White flour

•         Processed grains, such as white rice

•         Cereals with little whole grain and lots of sugar

•         White bread

•         French fries

•         Fried white-flour tortillas

Vegetables and Diabetes

Most vegetables contain fiber and are naturally low in fat and sodium (unless they are canned or frozen in sauces). Starchy vegetables, such as potatoes and corn, aren’t included in this category. They are considered part of the breads, grains, and other starches group.

Best Choices: 

•         Fresh vegetables, eaten raw or lightly steamed, roasted, or grilled

•         Plain frozen vegetables, lightly steamed

•         Low sodium or unsalted canned vegetables

•         Lettuces, greens, kale, spinach, arugula 

Worst Choices:

•         Canned vegetables with lots of added sodium

•         Vegetables cooked with lots of added butter, cheese, or sauce

•         Pickles (if you need to limit sodium; otherwise, pickles are okay)

•         Sauerkraut, (same as pickles; limit only if you have high blood pressure)

 Fruits and Diabetes

Fruits have carbohydrates, vitamins, minerals, and fiber. They are naturally low in fat (except for avocados) and sodium. Most fruits have more carbs than do vegetables.

Best Choices:

•         Plain frozen fruit or fruit canned in fruit juice

•         Fresh fruit

•         Sugar-free or low-sugar jam or preserves

•         No-sugar-added apple sauce

•         100% fruit juice                                               

Worst Choices:

•         Canned fruit with heavy sugar syrup

•         Chewy fruit rolls

•         Regular jam, jelly, and preserves (unless portion is kept small)

•         Sweetened apple sauce

•         Fruit punch, fruit drinks, fruit juice drinks

 Diabetes and Meat and Other Protein

This category includes beef, chicken, fish, pork, turkey, seafood, beans, cheese, eggs, nuts, and tofu.

Best Choices:

•         Baked, broiled, grilled, or stewed meats

•         Lower-fat cuts of meat, such as top sirloin

•         Turkey bacon

•         Low-fat cheeses

•         Skinless breast of chicken or turkey

•         Baked, broiled, steamed, or grilled fish

•         Tofu lightly sautéed, steamed, or cooked in soup

•         Beans

•         Eggs

•         Nuts

Worst Choices:

•         Fried meats

•         Higher-fat cuts of meat, such as ribs

•         Pork bacon

•         Regular cheeses

•         Poultry with skin

•         Fried fish

•         Fried tofu

•         Beans prepared with lard

Dairy and Diabetes

This group includes milk and foods made from milk, such as yogurt and sour cream. Milk has a lot of protein and minerals, including calcium.

Best Choices:

•         1% or skim milk

•         Low-fat yogurt

•         Low-fat cottage cheese

•         Low-fat or nonfat sour cream

•         Frozen low-fat, low-carb yogurt

•         Nonfat half-and-half

Worst Choices:

•         Whole milk

•         Regular yogurt

•         Regular cottage cheese

•         Regular sour cream

•         Regular ice cream

•         Regular half-and-half

Diabetes and Fats, Oils, and Sweets

Eating too much of these kinds of foods can lead to weight gain, making it harder to keep diabetes under control.

Best Choices:

•         Baked snacks, such as baked potato chips, baked corn chips, puffed rice, or corn snacks, in small portions

•         Vegetable oils, non-hydrogenated butter spreads, margarine

•         Reduced-fat mayonnaise

•         Light salad dressings

•         Air-popped or calorie-controlled popcorn

Worst Choices:

•         Snacks fried in fat, such as potato chips, corn chips, pork rinds

•         Lard, hydrogenated vegetable shortening, butter

•         Regular mayonnaise

•         Regular salad dressings

•         Butter-flavored stove-top popcorn

Beverages and Diabetes

Some drinks have lots of carbs but very little nutrition. Others may be a better choice most of the time.

Best Choices:

•         Water, unflavored or flavored sparkling water

•         Light beer, small amounts of wine or non-fruity mixed drinks

•         Unsweetened tea (add a slice of lemon)

•         Coffee, black or with added low-fat milk and sugar substitute

•         Plain coffee and hot chocolate

•         Sport drinks, in limited quantities

Worst Choices:

•         Regular sodas

•         Regular beer, fruity mixed drinks, dessert wines

•         Sweetened tea

•         Coffee with sugar and cream

•         Flavored coffees and chocolate drinks

•         Energy drinks

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Fight Diabetes Naturally

 

Diabetes in India has reached an endemic stage with about 62 million people suffering with this debilitating disease. This often chronic and deadly disease is fast spreading its tentacles and is expected to affect over 100 million people in India by 2030. 

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Types of Diabetes

There are three types of diabetes: Type1, Type 2 and Gestational diabetes. Type 1 diabetes is prevalent in children and happens when the body does not produce required quantity insulin. Type 2 diabetes largely stems from unhealthy and sedentary lifestyle. In Type 2 diabetes, the body is not able to utilize the produced insulin effectively. During pregnancy, some women without a previous history of diabetes develop a high blood glucose level. It is called gestational diabetes.

A large section of diabetics is suffering from Type 2 diabetes that can be prevented or delayed with a healthy way of life.

Symptoms

The common symptoms of diabetes are increased urination, weight loss, increased thirst, increased hunger, fatigue, headache, itchy skin, nausea and delayed healing of wounds. These symptoms may develop rapidly within weeks or months in type 1 diabetes while they usually develop much more slowly and may be subtle or absent in type 2 diabetes.

Indians are at a high risk

Genetic coding, cultural and social setup and changing lifestyle are the major contributors to the widespread of diabetes in India. Indian genes make them 4 times more susceptible to diabetes as compared to Europeans. Moreover, 

A number of factors in combination make Indians highly susceptible to Diabetes.

Indian diet is rich in carbohydrates and saturated fats, which leads to obesity and thus diabetes. The changing lifestyle of youngsters and increase in consumption of fast food is adding to the already grave problem. 

Low awareness amongst Indians

Though there is presence of good screening centers in the urban and suburban India, rural India, neither has the awareness nor screening facilities to detect diabetes early on. According to an estimate about 50 percent diabetics in India, mostly in rural areas, are not aware of their condition and about one million people die annually due to diabetes. 

Treatment of Diabetes 

Treatment for diabetes mellitus is chosen on the basis of its type and complications. The treatments are individualized by the duration of diabetes, age/life expectancy, comorbidity, known cardiovascular diseases or advanced micro vascular diseases and hypoglycemia awareness. Anti-diabetic drugs treat diabetes mellitus by lowering glucose levels in the blood. With the exception of insulin, all the drugs are administered orally. Many patients with diabetes having two or more comorbidities often require multiple medications. Some people who have type 2 diabetes need insulin therapy as well. In the past, insulin therapy was used as last resort, but today it’s often prescribed sooner. About 40% of the Type 2 diabetics use insulin injections. But most of these treatments have associated problems like weight gain, hypoglycemia and gastro intestinal problems.

Manage Diabetes naturally

India has over 5000 years of history of effective herbal treatments. People still prefer to use herbal products due to higher safety, efficacy and lower side effects.  People these days are moving towards nutraceuticals to combat diseases because of their increased efficacy and safety as opposed to Fight Diabetes naturally medicines. FENFURO is one such nutraceutical which acts as your glucose manager. It is a first of its kind product derived from single herb with proven results for maintaining blood sugar levels. FENFURO contains a rich variety of saponins and flavonoids. All of these substances are known to lower blood lipid level and play valuable role in insulin sensitization and glucose regulation. FENFURO is a first dual action insulin sensitizer.

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A clinical evaluation of FENFURO was carried out on a total of 154 Type 2 diabetics for a period of 3 months, to determine it’s efficacy and safety. At the end of three months 83% of the patients reported decrease in fasting sugar levels and 89% patients reported decrease in PP sugar levels. The highlighting point of the study was patients showed significant decrease in HbA1C levels as compared to respective baseline value,  even after 48.8% of patients reported reduction in dosage of anti-diabetic therapy after regularly taking FENFURO.

Lets not give it the power to ruin our lives. Lets fight it with exercise, healthy diet and FENFURO. 

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Managing Diabetes From Morning to Night

 

Keeping your blood sugar stable means taking certain steps throughout the day. Use this around-the-clock advice to help manage blood sugar.

Good blood sugar management depends on following a routine that runs throughout your day from the time you get up until your head hits the pillow again at night. That’s because blood sugar levels are in constant flux during the day. They rise after meals and taper off during physical activity. The key to successfully managing type 2 diabetes and its symptoms is to keep your blood sugar levels as stable as possible. That’s where a routine comes into play. Here are blood sugar management tips to help cover every part of your day:

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In the Morning

Check your blood sugar. If you have type 2 diabetes, you should check your blood sugar level every morning before you eat anything. This gives you a good baseline idea where you stand and allows you to make adjustments throughout the day.

Eat breakfast. If you skip breakfast, you’re already starting your day on the wrong foot. “Many people tend to skip breakfast, and it’s one of the most important meals of the day”. “You skip breakfast and you get hungrier and hungrier, and that’s one of the reasons people tend to overeat later in the day.” Eating regular meals will help keep your blood sugar levels steady, but skipping meals and then binging will cause spikes.

Give your feet a once-over. Diabetes can cause your feet to lose feeling because of nerve damage. In extreme cases, a person with diabetes can end up having to have a foot amputated if an unnoticed cut becomes severely infected. Check your feet for any sores or cuts each morning. Also check your shoes before putting them on to make sure there’s nothing in your shoe that could cause a sore. You might want to check your feet at bedtime, too.

 In the Afternoon

Take a lunch break. Don’t eat lunch at your desk — that’s a sure way to rush and feel stressed. Instead, sit down somewhere else and eat, then take a short walk afterward. Plan a healthy lunch ahead of time or you might resort to unhealthy fast food. You get a triple-win against diabetes with a lunch break: The regular meal and the exercise help keep your blood sugar level stable, and you can release some pressure from work.

Have healthy snacks on hand. Afternoon snacking is a good way to set yourself up for healthy eating once you’re home. “Most people like to snack in the afternoon, and I think that’s important because you don’t want to get home and start grabbing anything because you’re so hungry”. By having a sensible snack, you can help keep your blood sugar steady by avoiding a binge later on.

Get a little extra activity. Physical activity is crucial to blood sugar control. When you’re active, your cells burn blood sugar through a process that doesn’t rely on insulin. Activity also lets your body use insulin more efficiently. Take the stairs instead of an elevator. Get up from your desk and go talk to co-workers instead of emailing them. Experts recommend getting 30 minutes of physical activity each day, but it doesn’t have to be all at once. Every time you get up and move around, you’re adding to your 30-minute total. If you’re worn out from work, try to fit in a short walk in the late afternoon.

In the Evening

Eat a sensible dinner. Don’t overeat at dinner time. Eat a meal that’s about the same size as what you ate for breakfast and lunch. The actual amounts of protein, carbohydrates, fruits, and vegetables you should eat will depend on the meal plan that’s best for you. As with earlier in the day, maintaining a steady intake of food will make you less vulnerable to blood sugar spikes, especially if you’re eating healthy foods.

Work out while you watch TV. Keep moving even as you veg out in front of the tube. Do sit-ups or push-ups during commercials, or march in place. Lift light weights during the show. Even physical activity that’s not aerobic can still aid in your body’s ability to use insulin efficiently and maintain stable blood sugar. “Contracting your muscles can help regulate your blood sugar.” 

At Bedtime

Check your blood sugar again. Here’s where you see how your blood sugar management routine pays off. “Checking your blood sugar at bedtime gives you a good idea what happened during the day” 

Brush and floss your teeth. Brush in the morning and at night, and floss every night. “People with blood sugar are at increased risk for periodontal disease and general dental problems.”

Apply some lotion. Keep your skin moisturized to prevent peeling, cracking, and developing sores that can be symptoms of blood sugar. Apply lotion every night before bed.

 

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Beat Type-2 Diabetes with These 5 Tips

Type 2 diabetes is on the rise around the world however, there is much you can do to improve your life if you are diagnosed. Fortunately, the solution to type-2 diabetes doesn’t have to be found in insulin injections. A number of people are finding long term solutions through lifestyle changes.

“Basic principles of good health like eating right, exercising regularly, and maintaining a healthy weight can be as effective as medicine in the management of type 2 diabetes for most people,” says dietitian Sue McLaughlin, RD, diabetes educator and president of healthcare and education for the American Diabetes Association. That’s backed up by the Look AHEAD study, a large clinical trial funded by the National Institutes of Health and the Centers for Disease Control and Prevention. The researchers found that over a four-year period, changes like eating a healthier diet and exercising more led to weight loss and improved diabetes control in 5000 overweight or obese participants with type 2 diabetes.

If you feel ready to make some positive lifestyle changes, below are 5 tips to help get you started.

You Are What You Eat

Keeping a watchful eye on your diet is the first step to managing type 2 diabetes. The healthiest diet for people diagnosed with type 2 diabetes is a low fat, high fiber diet consisting of fruits, vegetables and whole grains. Be especially mindful of foods that are high on the glycemic index (GI), a system that ranks foods according to how they affect glucose levels. High-GI foods include white breads, white rice, and soda.

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Avoid fast food at all costs as well. In a 15-year study of 3,000 young adults, those who ate fast food more than twice a week developed insulin resistance (a diabetes risk factor) at twice the rate of people who weren’t fast food junkies. Plus, fast food is loaded with saturated fats, trans fats, and sodium, which can be especially unhealthy for people with type 2 diabetes.

Lose Weight

Studies find that losing just 10 to 15 pounds can lower glucose levels in people with type 2 diabetes. Managing your weight is critical to managing type 2 diabetes and where your fat is distributed can also affect your diabetes risk and management.

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People who carry most of their fat in their belly (apple shape) are more prone to type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks (pear shape). A woman whose waist measures more than 35 inches and a man with a 40-inch waist need to lose weight for good diabetes management, according to experts who further note that adding a healthy diet and regular aerobic exercise will help shed weight in the stomach area.

Exercise Regularly

Even if losing weight is a hard fought and lost battle for you, maintaining a healthy level of exercise can make a big difference.

“When you do physical activity, such as walking, your muscle contractions push glucose out of your blood into your cells,” explains McLaughlin, resulting in better blood sugar levels.

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More intense exercise is even better. In one study of vigorous exercise and type 2 diabetes, women who walked quickly gained more protection from type 2 diabetes than those who walked at a more leisurely pace. Regular weight-lifting sessions can also help regulate blood sugar levels.

Manage Sleep Apnea

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A number of overweight people with type 2 diabetes also have sleep apnea, a condition in which a person stops breathing temporarily while sleeping.

People with type 2 diabetes and sleep apnea are at higher risk of death from heart attack and stroke. According to one study, their blood sugar levels can fluctuate more dramatically while sleeping than in those who have type 2 diabetes, but not sleep apnea, according to one study. These fluctuations have been linked to a higher risk of diabetic complications.

Severe cases of sleep apnea may need to be treated with surgery or by wearing a special device while sleeping, but less severe cases can be managed by losing weight. Talk to your doctor if you suspect you may have sleep apnea — loud snoring is one sign. A special sleep test can diagnose sleep apnea.

Supplements

FENFUROTM is a group of furostanolic saponins, derived from fenugreek seeds (Trigonellafoenumgraecum) by innovative process. One of the most important properties of fenugreek seed extract is blood sugar level (BSL) lowering property. Various studies have investigated blood cholesterol-lowering and blood glucose lowering properties of fenugreek seed extract. FENFURO contains a rich variety of saponins and flavonoids. All of these substances are known to lower blood lipid levels and play valuable role in glucose regulation.

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Fenfuro is protected by six international patents and is clinically evaluated with proven efficacy and safety.

The statement and product have not been evaluated by the FDA to diagnose, treat, cure or prevent any disease.