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Managing Diabetes: Dietary Choices and Lifestyle Adjustments for Controlling Blood Sugar

Diabetes is a chronic metabolic disorder that impairs the body’s ability to regulate blood sugar levels. In recent years, the global prevalence of diabetes has surged, with nearly one in ten people affected, making it one of the fastest-growing lifestyle disorders. It’s also a contributor to other health issues such as heart disease, obesity, retinopathy, and nephropathy. However, with lifestyle modifications like improved diet, increased physical activity, stress management, and proper sleep, along with timely medication, it is possible to reverse this condition.

Let us explore some basic food groups and functional foods that can be integrated into daily meals to help prevent blood sugar spikes:

Whole Grains: Oats, millets, brown rice, buckwheat, and quinoa are rich in fiber and complex carbohydrates, slowing digestion and controlling blood sugar.

First-Class Proteins: Dried beans, lentils, yogurt, non-fat milk, nuts, seeds, eggs, lean meats, and especially fatty fish, which are rich in Omega-3 fatty acids, are excellent sources of high-quality protein. These foods not only help you feel fuller for longer, thus reducing carbohydrate consumption during meals, but the Omega-3 fatty acids they contain also help prevent various heart diseases.

 Fruits: All fruits are suitable for consumption, but it is crucial to control portion sizes and consume them at appropriate times of the day, separate from main meals.

Vegetables: Both starchy and non-starchy types, particularly leafy greens, are low in carbohydrates and ideal for controlling overeating and post-meal sugar spikes.

Healthy Fats: Avocados, olive oil, nuts, fatty fish, flaxseeds, and cold-pressed oils are heart-healthy and help mitigate complications from diabetes.

Key spices from the kitchen also play a vital role in managing blood sugar levels:

Cinnamon: Commonly used in Indian cooking, just 1/4th teaspoon of cinnamon can enhance insulin release and improve insulin sensitivity.

Garlic: Rich in Vitamin B6 and Vitamin C, garlic aids carbohydrate metabolism and acts as a powerful antioxidant to prevent diabetes onset.

Turmeric: Known for its anti-inflammatory properties, turmeric helps reduce the oxidative stress associated with diabetes.

When managing diabetes, consider these three key elements:

 

Portion Control: Essential in managing intake of the beneficial foods without overindulging.

Type of Food: Adhering to the ‘My Plate’ concept, meals should consist of about 50% fiber (vegetables), 25% proteins, 10-15% fats, and minimal carbohydrates.

Meal Frequency and Timing: Spread your daily intake across two or three main meals to maintain consistent energy levels and prevent blood sugar spikes.

Incorporating the right food choices, engaging in daily physical activity, and maintaining a regular sleep schedule are fundamental strategies for preventing and potentially reversing diabetes.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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Tension or HYPERTENSION

hypertension

I can’t count how many times in my 12 years of medical practice, a patient with just a headache has eventually been diagnosed with high blood pressure (hypertension). Whenever a patient complains of headache, I always make it a point to check their blood pressure (BP) as it is a very common symptom of fluctuating BP which usually presents  around the temples but can also be on the back of the head (occipital region).

Do we know what’s blood pressure?

The pressure exerted by the column of blood flowing in the arteries once it has been pumped by the heart is called the systolic (higher value) blood pressure. Diastolic (lower value) BP is the resistance in the arteries which is always present due to the elastic tone of the arteries. A blood pressure of up to 120/80 is considered normal. Readings from 130/90 to 140/90 are the pre-hypertensive stage, and above 140/90 is considered hypertension. If three readings on separate days are high, then the person is diagnosed with high BP.

BP - Hypertension

If I have to look for, then the following symptoms should raise the suspicion of high blood pressure:

  1. Headache
  2. Feeling of tiredness.
  3. Difficulty in breathing
  4. Heaviness in the eyes / blurred vision.
  5. Irritability
  6. In rare cases it may directly present as a complication of prolonged high BP like heart attack or hemorrhagic stroke.

High BP is a very common issue in adults over 50 years of age and is increasingly being diagnosed in younger age groups due to bad lifestyle choices such as not getting adequate sleep on a regular basis, eating high salt content food, smoking, being overweight due to lack of exercise, and eating junk food in excess. Extremely high stress levels arising from chaotic traffic in metros to financial strain and challenging deadlines set at workplace also contribute to high BP. Rarely, BP can be high due to secondary causes like thyroid disorders and narrowing of blood supply to the kidneys (Renal Artery Stenosis).

Why is it important to maintain your BP in the normal range?

Constantly high BP starts damaging the internal lining of blood vessels and gradually affects the brain, kidneys, and eyes, causing stroke, renal failure and hypertensive retinopathy respectively. All complications can be averted by controlling the BP.

How can one manage High BP?

Since lifestyle choices are the single most significant factor in controlling BP without medication, I will emphasize on them.

  • Sleep: Regularly sleeping by 11 pm and waking up around 6 or 7 am is a habit I can’t emphasize enough. Following the circadian rhythm (body clock) is an easy way to avoid raised BP.
  • Diet: Restrict salty foods such as chips, salted nuts, pickles, processed sauces, and dips.
  • Exercise: Regular cardio exercise goes the longest way in keeping the heart healthy and preventing high BP. 45 minutes of brisk walking, 30 minutes of swimming or cycling, or an aerobics session of 30 minutes suffice.
  • Weight reduction: It is essential for anyone with obesity and hypertension. The target should be 1 -2 kgs weight loss every month till BMI (body mass index) is 25.
  • Stress Management: Deep breathing or meditation helps negate mental stress. I strongly advise people to set realistic goals in personal and professional realms to avoid stress since unrealistic goals make life miserable.
  • Social Life: Having a healthy social life is also necessary.

If the above non-pharmacological measures do not reduce BP at least in 6 months, one needs to consult a physician and explore the medication option. If the cause of hypertension is secondary (thyroid and renal artery stenosis), then treatment of the cause helps in correcting the raised BP.

Even the word hyperTENSION (high BP) has TENSION in it, so reduce Stress and start making your heart healthy today!

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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All You Need to Know About Flaxseeds

everything about flaxseedsWhen it comes to nutrition and fitness, Flaxseeds (Lineseeds/Alsi) is the most commonly heard terms these days. The way fashion trends keep pouring in, you will see food ingredients also hitting the market as and when research finds out something important.

Flaxseed is one of the important ingredients in the market right now. You will see Flaxseed Oil on the shelves of most grocery stores, Ground Flaxseeds used in various recipes and Whole Flaxseeds tempered beautifully on cookies and bread.

People are talking about Flaxseeds a lot as doctors and dietitians are recommending it to people who want to lose weight. It is being recommended to those who are suffering from cancer, heart problems, diabetes and various other diseases.

Everyone is wondering what magical powers do these tiny oval-shaped, flat, glossy and pointed at one end ingredient have?

It has magical powers in the form of three magical nutrients.

  1. Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects
  2. Lignans, which has both, plant estrogen and antioxidant qualities
  3. Fiber: Flaxseed contains both the soluble and insoluble types

Yes, these three magical nutrients are capable of fighting so many deadly diseases. Let’s have a look into it.

Health Benefits of Flaxseeds

Cancer: Omega 3 fatty acids and lignans present in Flaxseeds have a protective effect against breast, prostate and colon cancer. They block the enzymes which are involved in hormone metabolism by interfering with the growth and spread of tumor cells, thus, preventing cancer.

Cardiovascular Health: Omega-3s present in Flaxseeds reduce the hardening of arteries, which keeps plaque from being deposited in them. This automatically helps in keeping the heartbeat normal. As a result, blood pressure is kept under control and it takes care of the overall cardiovascular system.

Cholesterol-lowering effects of Flaxseeds are the result of the combined benefits of the Omega-3 ALA, fiber, and lignans.

Inflammation: Omega 3 and lignans present in Flaxseeds are known to block the release of certain pro-inflammatory agents which help in reducing the inflammation that accompanies certain illnesses such as Parkinson’s and Asthma.

Diabetes: Daily intake of Flaxseeds improve the blood sugar of people suffering from diabetes.

Relieves Constipation: Flaxseeds and Flaxseed Oil act as natural laxatives and give you relief from constipation.

Some Facts on Flaxseeds

  1. Whether you have it in the whole form or ground form, what we need to know is that just swallowing Flaxseeds like a medicine with water won’t give you the desired results. The seeds need to be broken to get the Omega 3 nutrients which are present in it. If you are eating whole Flaxseeds, chew them properly. If you are grinding it, grind it fresh every time you want to consume it.
  2. The best place to store Ground Flaxseeds is in the freezer. The freezer will help maintain the nutritional content of Grounded Flaxseeds by preventing oxidation.
  3. If you are not grinding Flaxseeds, then the outside shell in the whole Flaxseeds acts as the protective shield of itself which keeps the fatty acids inside well protected. As long as whole Flaxseeds are dry and of good quality, it can be stored at room temperature for up to a year.

Creative Ways to Eat Flaxseeds

  1. You can start your day by adding Ground Flaxseeds in lukewarm lemon water. Drink this early in the morning to detox your body.
  2. Addition of Flaxseed to your regular breakfast cereal will give your boring bowl a fresh, nutty flavor. You can also add them to smoothie bowls, Idli (South Indian rice cake) or yoghurt.
  3. Prepare a nice evening snack with fruits, Yoghurt and add this tint of nutty flavor to it.
  4. Adding it to milkshakes will also change the flavor of the shakes giving it an exotic nutty flavor.
  5. Add it to your regular veg curries as they won’t get noticed when added to soups, enchilada casserole, chicken parmesan, chicken meatballs, etc.
  6. Lastly substitute a part of flour with Ground Flaxseed in recipes like cakes, muffins, Dosa (crispy fermented rice and lentil crepe), breads, pancakae, etc.

In conclusion, these small and nutty seeds which are highly rich in Omega 3 are extremely beneficial for our general health.

Did we miss out on any benefits of Flaxseeds? Would you like to know more? Drop us a comment below! For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

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6 Tips and Tricks to Help You Stay Motivated

stay motivated

Motivation is tricky. At one moment you have it and the next it’s gone! The enthusiasm with which you started off on your goals wanes and soon you begin to realize that your inclination to work towards a goal has completely withered. We’ve all experienced this and we all know it can be difficult to stay motivated.

Motivation or the motive i.e. the needs, desires or wants within an individual which stimulates them to perform or work towards a goal pertaining to success, money, business or fitness, requires a little more than sheer enthusiasm. Let’s look at how we can stay motivated and accomplish what we set our minds to.

Factors Which Help One Stay Motivated

While discipline is a key factor, there are many other tips and tricks that can help you stay on track with your goals. Let’s look at them in detail.

1. Set Defined and Realistic Goals
Setting goals which will outstrip your current lifestyle is more likely to disappoint you. You’re setting yourself up for failure. Make sure you set goals which you really want to achieve, which is not influenced by another’s opinion and wanting. The motive is to make your goals challenging and penalize you.

For instance, a realistic goal is “I will walk for 30 minutes for 3 days a week” or “I will cover 5000 steps a day in the beginning” instead of 1000 or 10,000 steps. 1000 steps is too less to achieve as a goal and will not give results whereas 10,000 steps is too tasking to begin with. 5000 steps or walking for 30 mins for 3 days a week is more manageable.

2. Break Goals into Smaller Tasks
The biggest hurdle starts with the mind. Many start by saying, “I have no time”. The key here is to break big tasks into smaller ones. For instance, a 30 minute exercise can be divided into 3 workout sessions of 10 minutes each through the day or with 2 varieties of exercises like walking for 15 minutes in the morning and 15 minutes of stair exercises at work.

3. Keep It Fun and Free of Distractions
Taking new routes while walking or including a small variation in your daily exercise routine will make it more interesting. In fact, you’ll look forward to these new routes. Try not to follow too many things at a time. Stick to your routine without getting distracted with the results others have achieved using different methods. This will confuse your body and demotivate you. Each body type is different and requires different methods. So don’t get distracted and stick to the plan suggested by your Coach.

A trick you can use is to go live on social media, as the pressure itself will push you out of your couch. Getting your family members into your journey is a big time motivation, especially kids who can give you an extra boost of energy to always try a little harder.

4. Reward Yourself
Treat yourself for reaching every milestone you’ve set, despite the hurdles! Rewards need not be a big cake or fancy items. It can be as simple as a message or a new pair of skipping ropes or dumbbells. Planning a reward ahead will do the trick as each individual’s rewards are very personal and should give meaning to your journey.  

5. Visualize Your Success
Having a mental picture of yourself in the next 6 months will help you stay motivated. As you can see what is possible, you work towards achieving it. Set photos of yourself, in which you think you were at your physical best, as mobile screensavers. Have a poster of your favourite stars, listen to motivational speeches and inspiring quotes that will motivate you to keep yourself going and remind you of your goals.

6. Knowing, Understanding and Challenging Your Shortcomings
Start with understanding your weak points, be it food or friends or fear of pain or weekends or anything that distracts you from achieving your goals. Plan wisely – always store healthy snacks at home and pre-plan your foods which will minimise leftovers and prevent boredom of having the same foods. Plan no food or no eating social plans with friends or choose to meet in salad counters or healthy food eateries. Any new exercise is sure to give you pains which will self-cure itself, so be prepared for it and also understand that there are no special measures to get over the pain. Learn to enjoy the sweet pain as it is going to improve your health in the long run.

Whether in a group or solo, the main motto is increasing motivation and a sense of fun and enjoyment all along the route. Consistency is important but without a bit of fun, it makes the journey troublesome. So always have a laughter session in the end or to begin the session next time.

We hope these tips help you achieve your goals! To get the right guidance, motivation and to stay on track with your goals, subscribe for GOQii’s Personalised Health Coaching here.

For more on living a healthy lifestyle, check out Healthy Reads.

#BeTheForce 

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