Diabetes Archives - Food & Wellness

Designing Your Plate: The Power of Portion Control

September 14, 2023September 14, 2023Shampa BanerjeeLeave a comment

In today’s fast-paced world, it’s easy to lose sight of what we eat and how much we consume. Portion control is a crucial aspect of maintaining a balanced diet and achieving your health and fitness goals. In this blog post, we will delve into the importance of portion control, provide practical tips for designing your plate, and explain the reasoning behind these choices.

The Significance of Portion Control:

Portion control plays a pivotal role in maintaining a healthy lifestyle for several reasons:

Calorie Management:

The primary reason to control portion sizes is calorie management. When we consume more calories than our bodies require, the excess is stored as fat, leading to weight gain. By controlling portions, we can regulate calorie intake and, in turn, maintain or achieve a healthy weight.

Balanced Nutrient Intake:

Proper portion control ensures a balanced intake of essential nutrients. A well-designed plate should include proteins, carbohydrates, healthy fats, vitamins, and minerals in appropriate proportions. This balanced approach helps meet nutritional needs while preventing overindulgence in any particular food group.

Blood Sugar Regulation:

Large portions of high-carbohydrate foods can cause rapid spikes and crashes in blood sugar levels. This can lead to increased hunger and cravings. Smaller, balanced portions help stabilize blood sugar, reducing the risk of energy crashes and unhealthy snacking.

Digestive Health:

Overeating can strain your digestive system, leading to discomfort, bloating, and even digestive disorders over time. Controlled portions promote better digestion and overall gastrointestinal health.

Designing Your Plate:

Now, let’s discuss how to design your plate for optimal portion control and overall well-being.

Fill Half Your Plate with Vegetables:

Vegetables are low in calories but rich in vitamins, minerals, and fiber. By dedicating half your plate to veggies, you ensure a nutrient-dense, low-calorie foundation for your meal.

Quarter of Your Plate for Protein:

Lean proteins like chicken, fish, tofu, or beans should take up a quarter of your plate. Protein helps with satiety and muscle maintenance.

Quarter of Your Plate for Carbohydrates:

Complex carbohydrates like whole grains, quinoa, or sweet potatoes can occupy the remaining quarter. These provide sustained energy and fiber for digestive health.

Healthy Fats in Moderation:

Incorporate healthy fats like avocado, olive oil, or nuts sparingly to add flavor and satiety to your meal.

Mindful Eating:

Eating slowly and savoring each bite can help you recognize when you’re satisfied, preventing overeating.

Reasoning Behind Portion Control:

Portion control works for several reasons:

Avoiding Overconsumption:

Smaller portions naturally lead to fewer calories consumed, helping with weight management.

Balanced Nutrition:

Controlling portion sizes ensures a balanced intake of macronutrients and micronutrients, promoting overall health.

Reduced Food Waste:

Smaller portions mean less food waste, benefiting both your wallet and the environment.

Improved Digestion:

Properly portioned meals are easier for your digestive system to process, reducing discomfort.

Tips for controlling portion :

Controlling portion sizes is essential for managing calorie intake and maintaining a healthy diet. Here are some practical tips to help you control your portions effectively:

Use Smaller Plates and Bowls:

One of the simplest ways to control portion sizes is to eat from smaller dishes. When you use smaller plates and bowls, it tricks your brain into thinking you’re eating more than you actually are.

Measure Your Food:

Invest in measuring cups, spoons, and a kitchen scale to accurately portion your food. This is especially useful when you’re cooking or serving meals at home.

Read Nutrition Labels:

Pay attention to serving sizes on nutrition labels. These labels provide information about the recommended portion sizes for various foods, making it easier to control your intake.

Divide Restaurant Meals:

When dining out, consider sharing an entrée with a dining partner or asking for a to-go container at the beginning of the meal to set aside half of your meal for later.

Practice Mindful Eating:

Slow down and savor each bite. Put your fork down between bites, and focus on the taste and texture of your food. This can help you recognize feelings of fullness before overeating.

Pre-Portion Snacks:

When you buy snacks in bulk, portion them into smaller containers or bags to avoid mindlessly munching from a large package.

Use Your Hand as a Guide:

Your hand can serve as a rough guide for portion sizes. For example, a serving of protein should be about the size of your palm, a serving of grains should fit in your cupped hand, and a serving of fats should be about the size of your thumb.

Be Aware of Liquid Calories:

Pay attention to portion sizes of beverages like sugary drinks, alcohol, and even fruit juices. These can add up quickly in terms of calories and sugar intake.

Plan Ahead:

Prepare meals and snacks in advance and portion them into individual containers. This prevents overeating by having readily available, properly sized portions.

Listen to Your Hunger and Fullness Signals:

Pay attention to your body’s cues for hunger and fullness. Eat when you’re hungry and stop when you’re satisfied, even if there’s food left on your plate.

Practice Portion Distortion Awareness:

Be mindful of portion sizes when dining out, as restaurant portions are often larger than what you need in one meal. Consider splitting an entrée or taking leftovers home.

Limit Buffet and All-You-Can-Eat Situations:

It can be challenging to control portion sizes in buffet settings. If you find yourself at a buffet, make a plan before you start eating and stick to it.

Use Technology:

There are many smartphone apps and websites that can help you track your food intake and portion sizes, making it easier to stay on track.

Designing your plate with portion control in mind is a powerful tool for achieving and maintaining a healthy lifestyle. By understanding the significance of portion control and following practical guidelines for meal composition, you can take control of your diet, support your overall health, and work towards your fitness goals. Remember that moderation and balance are key, and making mindful choices about what and how much you eat can lead to long-term well-being. Remember that portion control is not about deprivation but about making conscious choices to support your health and well-being. Over time, it can become a natural and sustainable part of your eating habits.

Doctor with magnifier and blood glucose testing meter. Diabetes mellitus, type 2 diabetes and insulin production concept on white background. Pinkish coral bluevector isolated illustration

Diabetes and Plant Based diet

June 14, 2023June 14, 2023Riddhi BhattLeave a comment

Hand of different people holding letters of the word Diabetes — Image by Rawpixel.com from Freepik

Diabetes is a chronic condition affecting millions of people worldwide. While medication and lifestyle modifications play a crucial role in managing the disease, emerging research suggests that adopting a plant-based diet can offer significant benefits to individuals with diabetes. In this blog, we will explore the relationship between a plant-based diet and diabetes management, backed by scientific evidence.

Understanding Diabetes

Diabetes is a metabolic disorder where high blood sugar levels results from either insufficient insulin production (Type 1 diabetes) or the body’s inability to use insulin effectively (Type 2 diabetes).Both types of diabetes can lead to serious health complications if not properly managed.

Image showing differnt symptoms of diabetes, A man holding glucometer in hand. — Image by Macrovector from Freepik

The Plant-Based Diet

A plant-based diet centers around consuming whole, minimally processed foods derived from plants such as fruits, vegetables, legumes, whole grains, nuts, and seeds. This dietary approach encourages the exclusion or minimal intake of animal products like meat, dairy, and eggs.

Two bowls filled with various fruits and vegetables showing Plant based diet and its importance in Diabetes — Image by Freepik from Freepik.com

Benefits of a Plant-Based Diet for Diabetes Management:

Improved Insulin Sensitivity in Diabetes by plant based diet:

A study published in the journal Nutrients in 2017 explored the impact of a plant-based diet on insulin sensitivity in individuals with Type 2 diabetes. The results showed that participants who followed a plant-based diet experienced significant improvements in insulin sensitivity . The higher intake of dietary fiber, antioxidants, and phytochemicals found in plant-based foods contributes to this improvement. These components contribute to reducing inflammation, improving cell function, and optimizing insulin action, leading to better blood sugar control.

Blood glucose test. Hands hold glucometer and measures sugar level by finger stick. Showing improving in diabetes after following plant based diet. — Image by Tartila from Freepik

Weight Management:

A 2018 systematic review and meta-analysis published in the journal Nutrients examined how plant-based diets affect body weight and composition. The study found that people who followed plant-based diets had lower body mass indexes (BMIs) and lower rates of obesity compared to those who followed non-plant-based diets. Plant-based foods are high in fiber, which helps increase feelings of fullness and reduce calorie intake, supporting weight loss and management.

Cardiovascular Health:

Diabetes increases the risk of heart disease and stroke. The emphasis on whole grains, fruits, vegetables, and healthy fats from sources like avocados and nuts in a plant-based diet contributes to improved cardiovascular health. A 2019 study published in the Journal of the American Heart Association examined data from multiple studies and revealed that plant-based diets were linked to lower levels of total cholesterol, LDL cholesterol, and blood pressure. The study concluded that adopting a plant-based diet can have significant cardiovascular benefits.

Glycemic Control:

The glycemic index (GI) ranks foods based on their potential to raise blood sugar levels. Moreover, plant-based diets rich in low-GI foods, such as legumes, whole grains, and non-starchy vegetables, actively stabilize blood sugar levels and prevent sudden spikes. This steadier control of blood glucose is crucial for individuals with diabetes to manage their condition effectively.

Image showing two food group one which high glycemic index and other low glycemic index. — Image by Studiogstock From Freepik

Nutrient Density:

A study published in the Journal of the American College of Nutrition in 2015 examined the nutrient profiles of different dietary patterns, including a plant-based diet. A well-planned plant-based diet can provide all the necessary nutrients, including complex carbohydrates, proteins, healthy fats, vitamins, minerals, and antioxidants. By choosing a variety of plant-based foods, one can meet nutritional needs while reducing the intake of harmful substances like saturated fats and cholesterol found in animal products. This nutrient-rich approach can support overall health and well-being, aiding in diabetes management.

Conclusion:

Scientific evidence from various studies supports the potential benefits of a plant-based diet for individuals with diabetes. Adopting a plant-based lifestyle offers several advantages, including improved insulin sensitivity, weight management, cardiovascular health, glycemic control, and nutrient density. However, it’s better to consult a healthcare professional or registered dietitian to customize the plant-based diet. This ensures a balanced approach to managing diabetes. By embracing a plant-based diet, individuals with diabetes can take control of their health and work towards long-term well-being.

Photo by Nataliya Vaitkevich: https://www.pexels.com/photo/diabetic-kit-and-insulin-over-a-purple-surface-6941102/

Adding Years to Your Life: The Impact of Lifestyle Changes on Type 2 Diabetes Reversal

June 9, 2023June 9, 2023Shampa BanerjeeLeave a comment

Maintaining a healthy weight and adopting a healthy lifestyle can have a significant impact on the management and even reversal of type 2 diabetes. Numerous studies have shown that lifestyle changes, such as regular physical activity, a balanced diet, weight loss, and stress management, can improve insulin sensitivity and glucose control, leading to better overall health outcomes for individuals with type 2 diabetes.

Physical Activity:

Engaging in regular physical activity is crucial for managing type 2 diabetes. Exercise helps to improve insulin sensitivity, reduce blood sugar levels, and promote weight loss. A combination of aerobic exercise (such as brisk walking, jogging, or cycling) and resistance training (such as weightlifting) has been shown to be particularly effective in managing diabetes. The American Diabetes Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, along with muscle-strengthening activities two or more days per week.

Balanced Diet:

Adopting a healthy, balanced diet is essential for managing and reversing type 2 diabetes. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help control blood sugar levels and promote weight loss. Some dietary approaches that have shown benefits for diabetes management include the Mediterranean diet, the DASH (Dietary Approaches to Stop Hypertension) diet, and low-carbohydrate diets. It is important to work with a healthcare professional or registered dietitian to create an individualized meal plan.

Weight Loss:

Achieving and maintaining a healthy weight is closely linked to type 2 diabetes management. Excess body weight, especially abdominal fat, contributes to insulin resistance and higher blood sugar levels. Even a modest weight loss of 5-10% of initial body weight can have significant benefits for individuals with type 2 diabetes, such as improved glycemic control, reduced medication use, and decreased risk of cardiovascular complications.

Managing Stress for Optimal Well-being:

Chronic stress can negatively impact blood sugar control and overall health in individuals with type 2 diabetes. It is essential to incorporate stress management techniques into your daily routine. Engage in activities that help you relax, such as meditation, deep breathing exercises, or engaging hobbies. Prioritize self-care and create a healthy work-life balance to reduce stress levels and improve your diabetes management.

Establish a Consistent Sleep Schedule:

One important lifestyle change that can have a significant impact on reversing type 2 diabetes and improving overall health is prioritizing quality sleep. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality. Aim for 7-9 hours of uninterrupted sleep each night.

Conclusion:

Maintaining a healthy weight and adopting a healthy lifestyle can make a world of difference in managing and even reversing type 2 diabetes. By incorporating regular physical activity, following a balanced diet, shedding excess pounds, and managing stress effectively, you can take control of your health and add years to your life. Remember, it’s never too late to make positive changes, and with dedication and support, you can improve your well-being and enjoy a healthier, diabetes-free future.

Exploring Blood Sugar Levels: HbA1c, Fasting, and Postprandial Measurements

June 5, 2023June 5, 2023MubarraLeave a comment

Introduction

When it comes to monitoring blood sugar levels, there are 2 necessary measurements which are used in diabetes management which provide valuable insights :

HbA1c (glycated haemoglobin)
Fasting/postprandial blood sugar levels

In this blog, we will explore the normal range of these measurements for different age groups and genders. Additionally, we’ll discuss the target levels for individuals with diabetes and pre-diabetes, considering age-related variations.

Normal Range of HbA1c, Fasting, and Postprandial Levels

To understand blood sugar levels better, let’s take a look at the normal ranges for HbA1c, fasting, and postprandial blood sugar levels for different age groups and genders. Please note that these ranges may slightly vary depending on the source and healthcare guidelines of specific countries.

Table 1: Normal Ranges for HbA1c, Fasting, and Postprandial Levels

Age Group/Gender	HbA1c (%)	Fasting (mg/dL)	Postprandial (mg/dL)
Children (0-12 years)	4.5 – 5.9	70 – 100	<140
Adolescents (13-19 years)	4.5 – 6.5	70 – 100	<140
Adults (20-59 years)	4.5 – 6.5	70 – 100	<140
Older Adults (60+ years)	4.5 – 7.0	70 – 110	<160
Pregnant Women	<6.0	60 – 95	<120

Blood Sugar Levels for Diabetic Patients

For individuals with diabetes, achieving and maintaining optimal blood sugar levels is crucial for overall health. Here are the target ranges recommended by healthcare professionals:

Table 2: Target Blood Sugar Levels for Diabetic Patients

Measurement	Target Range
HbA1c	<7% (varies based on the individual)
Fasting Blood Sugar	80 – 130 mg/dL
Postprandial Blood Sugar	<180 mg/dL

Blood Sugar Levels for Pre-Diabetic Patients

Pre-diabetes is a condition where blood sugar levels are higher than normal but not yet in the diabetic range. It’s essential to manage blood sugar levels effectively to prevent or delay the onset of diabetes. Here are the recommended target ranges for pre-diabetic individuals:

Table 3: Target Blood Sugar Levels for Pre-Diabetic Patients

Measurement	Target Range
HbA1c	5.7% – 6.4%
Fasting Blood Sugar	100 – 125 mg/dL
Postprandial Blood Sugar	140 – 199 mg/dL

Conclusion

Monitoring HbA1c, fasting, and postprandial blood sugar levels is vital for maintaining optimal glycemic control and preventing complications associated with diabetes. The normal ranges for these measurements vary based on age, gender, and individual circumstances.

If you want to learn more about managing your blood sugar levels or are interested in enrolling in a diabetes reversal program, feel free to reach out to the Foodnwellness team. They can provide you with the guidance and support you need on your journey towards better health.

Diabetes: Somogyi effect vs dawn phenomenon

April 25, 2023May 16, 2023Shampa BanerjeeLeave a comment

Diabetes is a chronic condition that affects how the body uses blood sugar (glucose). Two phenomena can occur in people with diabetes, which can cause elevated blood sugar levels in the morning: the Somogyi effect and the dawn phenomenon.

Somogyi effect:

The Somogyi effect is also known as rebound hyperglycemia. It occurs when blood sugar levels drop too low during the night, which triggers the release of hormones that cause the liver to release glucose into the bloodstream. This results in a rapid increase in blood sugar levels.

Dawn phenomenon:

The dawn phenomenon, on the other hand, is a natural rise in blood sugar levels that occurs in the early morning hours, usually between 3:00 and 8:00 a.m. This rise in blood sugar is due to the body’s natural circadian rhythm, which causes the liver to release glucose into the bloodstream in preparation for the day ahead.

It is important to distinguish between the Somogyi effect and the dawn phenomenon because the treatment for each is different. The Somogyi effect is typically treated by adjusting medication doses or changing the timing of medication administration to prevent low blood sugar levels during the night. The dawn phenomenon, on the other hand, can be managed by adjusting medication doses or by eating a snack before bedtime to prevent low blood sugar levels.

Diet:

Diet plays a crucial role in managing diabetes, including the Somogyi effect and dawn phenomenon. For example, people with diabetes should focus on consuming a healthy diet that is low in carbohydrates and high in fiber. This can help regulate blood sugar levels and prevent spikes in blood sugar.

Additionally, consuming a balanced meal or snack before bedtime can help prevent low blood sugar levels during the night, which can trigger the Somogyi effect. It is also important for people with diabetes to monitor their blood sugar levels regularly and adjust their medication doses or timing as needed.

Studies have shown that following a healthy diet and making lifestyle changes can have a significant impact on managing diabetes. A 2017 study published in the Journal of Diabetes Research found that a low-carbohydrate diet was effective in reducing blood sugar levels and improving insulin sensitivity in people with type 2 diabetes.

A balanced diet that includes fiber, protein, healthy fats, magnesium, and chromium can help manage diabetes, including the Somogyi effect and dawn phenomenon, and reduce the risk of complications associated with diabetes.

In conclusion, proper management of diabetes, including the Somogyi effect and dawn phenomenon, requires a holistic approach that includes medication, lifestyle changes, and dietary modifications. Working closely with a healthcare provider and a dietitian can help people with diabetes develop a comprehensive treatment plan that is tailored to their individual needs and goals.

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The Mediterranean diet: Advantages and Disadvantages

April 4, 2023May 31, 2023Shampa BanerjeeLeave a comment

The Mediterranean diet has been touted as one of the healthiest diets in the world. It is a diet that is rich in fruits, vegetables, whole grains, legumes, nuts, and olive oil, and low in red meat, processed foods, and added sugars. This diet is based on the traditional eating patterns of the Mediterranean region, where people are known for their longevity and low rates of chronic diseases. In this blog, we will explore the advantages and disadvantages of the Mediterranean diet.

Advantages:

Reduced risk of chronic diseases:

The Mediterranean diet has been linked with a reduced risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and certain types of cancer. This is because the diet is rich in plant-based foods, which are high in fiber, antioxidants, and phytonutrients that have been shown to reduce inflammation and oxidative stress in the body.

Improved heart health:

The Mediterranean diet is rich in healthy fats, such as monounsaturated and polyunsaturated fats found in olive oil, nuts, and fatty fish. These fats have been shown to improve cholesterol levels, lower blood pressure, and reduce the risk of heart disease.

Weight loss and weight management:

The Mediterranean diet is not restrictive, and it encourages the consumption of a variety of nutrient-dense foods. Studies have shown that the Mediterranean diet can help with weight loss and weight management, as it is high in fiber and protein, which can increase satiety and reduce overeating.

Sustainable and enjoyable:

The Mediterranean diet is a sustainable and enjoyable way of eating. It does not require calorie counting or deprivation, and it emphasizes the importance of eating with family and friends and enjoying meals.

Disadvantages:

Cost:

The Mediterranean diet can be expensive, as it emphasizes the consumption of fresh fruits and vegetables, high-quality olive oil, and fatty fish. This can be a barrier for some people, especially those on a tight budget.

Limited food choices:

The Mediterranean diet restricts the consumption of red meat, processed foods, and added sugars. This can be a challenge for those who are used to eating a diet high in these foods, and it may limit their food choices and make it more difficult to adhere to the diet.

Potential nutrient deficiencies:

The Mediterranean diet is low in some nutrients such as vitamin D, calcium, and iron. This is because it restricts the consumption of dairy products and red meat. Individuals following the Mediterranean diet need to ensure they are getting enough of these nutrients from other sources, such as fortified foods and supplements.

Lack of individualization:

The Mediterranean diet is a one-size-fits-all approach, and it may not be suitable for everyone. Individuals with specific health conditions or dietary restrictions may need to modify their diet to meet their individual needs.

In conclusion, the Mediterranean diet is a healthy and sustainable way of eating that has been linked with numerous health benefits. However, like any diet, it has its advantages and disadvantages. Individuals need to consider their individual needs and lifestyle when deciding whether the Mediterranean diet is right for them. With proper planning and preparation, the Mediterranean diet can be a delicious and nutritious way of eating that can improve overall health and well-being.

How to boost your Metabolism?

Diabetes Management

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Metabolism Boosting Juice

March 24, 2023March 18, 2024Mahima BansalLeave a comment

Metabolism Boosting Juice

Author: Mahima Bansal
Prep Time: 10 - 15 minutes
Cook Time: 5-7 minutes
Total Time: 15 minutes
Category: Breakfast
Method: Blending
Cuisine: Multi
Diet: Low Calorie

Description

A metabolism boosting juice is packed with ingredients that have been proven to have a positive effect on a healthy metabolism. This juice is a metabolism boosting breakfast idea which boosts metabolism and if it happens so fat loss will be good from your body.

Scale

Ingredients

Water – 1/2 cup

Lime – 1

Cucumber – 1/2

Mint leaves – 1/4 cup

3–5 drops dao drops skinny

Maple syrup – 1 tbsp

Instructions

Blend all the above listed ingredients together and pour in a glass. Add 1-2 ice cubes on top

Nutrition

Serving Size: 1
Calories: 78
Sugar: N/A
Fat: N/A
Carbohydrates: N/A
Fiber: 12 - 15 gm

Keywords: Breakfast, smoothie, fruits, diet, nutrition, lifestyle, wellness, protein, post workout snack, snack.

8 Signs You are Addicted to Sugar

February 6, 2023February 6, 2023Mahima BansalLeave a comment

Sugar addiction is increasing because of high sugar present in the food we eat. The worst part is that sugar is linked to so many health issues and diseases such as obesity to headaches. Mostly people are not aware that they are addicted to sugar.

You Feel the Need to Eat or Snack All Day Long – If you find yourself mindlessly snacking throughout the day, you may be secretly addicted to sugar. Frequent snacking can also be a sign that you are riding the blood sugar roller coaster. The solution is to focus on eating a combination of the three macronutrients (fats, proteins, and carbohydrates) at every meal or snack.

You Eat a Lot of Fruit or Drink a Lot Juice – Fruit juices are particularly high-glycemic and if one is frequently craving or eating fruit, it could be a sign of an underlying sugar addiction. The solution is to focus on fruits that give more nutrients with less sugar. Berries are rich in antioxidants and other beneficial phytochemicals while containing less sugar than most the fruits.

You are A Coffee Hound and Crave Sugary – Alcoholic Drinks – The sweeteners and mixers used in coffee and alcoholic drinks can contribute substantially to sugar intake. Many people who quit drinking alcohol or coffee find themselves craving other sources of sugar to replace what is been lost from these drinks. The solution is to add fat to your coffee and skip on the honey and other coffee sweeteners. Be sure to drink alcohol in moderation, and skip on the dark-coloured liquors, mixers, and beer which are all high in sugars.

You’re Chronically Stressed Out – Cortisol hormone promotes hunger and sugar cravings and eating sugar can spike cortisol hormone levels. The solution is to learn to retrain your stress response by practicing breathing through your nose and belly breathing techniques. Try not to eat when you are stressed out – take a walk instead.

You Crave Sugar During or After Meals – If one cannot get through dinner without thinking about dessert, it is a sign that you are addicted to sugar. The solution is to think you may have adrenal fatigue, there are saliva tests that can confirm it. If you suspect you have SIBO, there are breath, urine, and stool tests that can reveal hidden causes of infection that could be contributing to relentless sugar cravings.

Hunger – If hunger comes on suddenly, urging to eat immediately, one could be suffering from hypoglycemia. Riding the blood sugar roller coaster makes us crave sugary foods when our blood glucose drops, and hypoglycemia becomes a health hazard when blood sugar levels are too low. The solution is to eat protein and fat at every meal and snack, especially if you are eating carbohydrates. Avoid eating carbohydrates in isolation.

You Crave Carbs in The Morning – Eating a carbohydrate rich meal can increase the blood sugar levels, resulting in frequent hunger and sugar cravings. Craving something sweet first thing in the morning, in the middle of the night, or when you wake up from a nap may be a symptom of a secret sugar addiction. The solution is to eat a protein rich breakfast that contains healthy fats and non-starchy vegetables. Eating starches with dinner, however, can help to promote sleep and weight loss.

Cravings for Sugar Increase the Longer You Go Without It – Try giving up sugar for a few days – the more frequent and intense the cravings, the more addicted you probably are. The solution is to eating green salads which helps to naturally balance glucose levels by providing a healthy macronutrient ratio and focusing on low-glycemic carbohydrates to help maintain steady blood glucose control throughout the day.

The Bottom Line

Quitting sugar can lead to some uncomfortable side effects. Many people do best with gradually overcoming sugar addiction by fueling their body with the food.

The Paleo diet advocates for a return to natural sources of sweetness coming from a moderate amount of fruit and some sweet and starchy vegetables. It may take some time, but eventually the taste buds will adapt to having less sugar. It may not seem like you are getting enough sweetness on your Paleo diet but be patient as the taste buds evolve.

Stress and Diabetes Mellitus

December 7, 2022December 7, 2022Banhishikha Roy2 Comments

Stress can raise Diabetes Mellitus and make it harder to regulate them. Stress is the physical and emotional response to events that threaten or challenge people in various ways. For example, it can be a response to an unpleasant event like having network issues during your job interview or an event like preparing for your sister’s wedding. The possibility or the situation that is the source of stress is called a stressor.

It is essential to keep in mind that people’s minds and bodies may react to the same stressor differently. It is a by-product of the fact that everyone responds differently to triggers and their bodies are unique. Stress is a bodily response to protect you from danger and ensures the body’s well-being. Also, as a result, the human body, when under stress, releases stress hormones (mainly adrenaline and cortisol). It coincides with an energy spurt to function effectively.

Stress and diabetes

When you have Type 2 diabetes, any kind of stress can cause changes in your blood sugar levels. Mental Stress, like worrying about work or family, typically increases blood sugar levels. If you experience physical stress, like if you are sick or injured, you may also see an increase in blood sugar levels.

Both “good” stress, like receiving an award or doing something exciting, and “bad” stress, like difficulty at work or home, can raise your blood sugars, which is why it’s important to monitor yourself and your stress level.

According to research, stress can cause blood sugar to spike, regardless of whether it’s related to the job, relationships, or any other aspect of life. Stress and glucose have a close two-way link, which is crucial to understand. It’s also vital to comprehend how stress affects people and develop appropriate stress-coping mechanisms to maintain constant blood glucose levels.

Effect of Stress on Type 2 Diabetes

Stress can raise blood sugar levels and make it harder to regulate them. As a result, you may need a higher dose of diabetic medication or insulin for type 2 diabetes. Low blood glucose that occurs after too much medicine or insulin is a frequent concern for people with type 2 diabetes. Epinephrine and glucagon are released quickly in reaction to low blood sugar. Cortisol is released more gradually.

These hormonal reactions to low blood sugar may last for 6 to 8 hours, during which time it may be challenging to control blood sugar levels. This phenomenon of low blood sugar followed by high blood sugar is known as the “rebound” or “Somogyi” reaction.

Can stress cause diabetes?

Stress alone doesn’t cause diabetes. But there is some evidence that there may be a link between stress and the risk of type 2 Diabetes. Researches show that high of stress hormones might stop insulin-producing cells in the pancreas from working properly and reduce the amount of insulin they make. In turn, this might contribute to the development of type 2 diabetes.

Overeating when you’re stressed could also be a factor in how people develop type 2 diabetes. Some people react to stress by eating more and this can lead to them putting on a lot of weight.

Can Stress Cause Diabetes?

Stress alone doesn’t cause diabetes. However, some evidence establishes a connection between stress and diabetes. For example, a study on Swedish women demonstrated stress’s direct and indirect effects on diabetes. The study’s findings support perceived stress to be considered alongside other modifiable risk factors for type 2 diabetes.

Furthermore, researcher think that high-stress hormone levels can prevent insulin-producing cells in the pancreas from functioning properly and reduce the amount of insulin production. It, in turn, can contribute to developing type-2 diabetes.

Another psychological point of view is that people often tend to overeat, among other things, when stressed. But unfortunately, overeating also leads to unhealthy weight gain, a significant risk factor for diabetes.

How to prevent Stress and Diabetes

Reduce Screen Time- Studies have shown that excessive usage of smartphones can cause increased stress levels. Another study showed that increased screen time could also cause lower psychological well-being levels in children and adults. Furthermore, research has shown that excessive screen time can also lead to poor sleep quality, contributing to higher stress levels. So, it is best to cut down on your screen time to reduce stress.
Self Care- Sufficient self-care is vital in keeping your stress levels under control. For example, reading, cooking, exercising, walking, getting a massage, etc., can help improve mental health and decrease stress levels. Another way is aromatherapy, meaning that some scents have a calming effect on the mind. Studies point out that aromatherapy improves sleep quality and hence helps in decreasing stress levels and anxiety.
Reduce Caffeine Intake- Caffeine has a direct and indirect effect on stress. As per studies, excessive caffeine consumption can cause stress and raise anxiety levels. Furthermore, research suggests that caffeine prevents you from getting good sleep, adversely affecting your stress levels. Different people have different levels of caffeine tolerance. Hence, you should decide how much caffeine you should have so that it does not make your stress levels bad.
Practice Yoga- Yoga is one of the ancient and most effective techniques to reduce stress. As a result, people worldwide have been using Yoga as a tool for stress management. Yoga helps to calm the nervous system and improve stress response. Furthermore, several studies show that yoga improves psychological well-being and reduces stress and anxiety levels. As per a study, yoga can enhance the secretion of a neurotransmitter known as gamma-aminobutyric acid, which elevates your mood.

How to prevent Stress and Diabetes by lifestyle changes

Increase Physical Activity- An excellent way to reduce stress is to move more and sit less. As per a study, regular physical activity is helpful in anxiety and depression. In addition, another study has shown that regular physical activity and exercise elevate overall mood. In contrast, a sedentary lifestyle can lead to poor mood and increased anxiety. Exercise and physical activity should not bother you too much as you do not have to do it daily if you can’t. A six-weeks study showed that you do not need to exercise daily to improve your stress. As per that study, exercising just twice per week can decrease stress levels. An excellent way to increase your physical activity is to walk or jog to the nearest grocery store.
Healthy Eating Habits- What you eat has a significant effect on your overall stress levels. Studies how that eating large amounts of processed foods and sugar leads to higher perceived stress levels. Also, research has shown that not eating nutritious food can cause a deficiency of vitamin B and magnesium which help in elevating mood. Stress can also cause you to overeat, which is harmful if you have diabetes.

Diabetes healthy food — Photo by marilyna from Pexel

Supplements- Some nutrients are necessary for managing stress levels in the body. For example, magnesium is an essential element that plays a vital role in stress management. As per a study, magnesium supplements can be helpful for people who experience chronic stress. Research also shows that other supplements like ashwagandha, vitamin B, and Rhodiola can also help manage stress, especially in women. However, you should eat these supplements only after consulting with your doctor. That will help you avoid any side effects.

Hypoglycemia and Depression/Anxiety

Low blood glucose levels lead to the production of adrenaline, which is the fight-or-flight hormone. If adrenaline stays for a long time, it leads to stress. In case the blood sugar level frequently becomes low (less glucose, more adrenaline), the stress can lead to depression or anxiety. If a person with unhealthy glucose levels doesn’t monitor their food and medicine properly, it can lead to hypoglycemia. There is a well-researched connection between diabetes and depression or anxiety. A study found associations between severe hypoglycemia and depressive symptoms.

Furthermore, these depressive symptoms lasted even when people resolved hypoglycemia. But researchers agree that hypoglycemia can cause symptoms of depression and anxiety. One possible reason is that a person with a low blood sugar level might constantly worry about their condition, which can add to the stress.

Stress is your body’s natural response to feelings like nervousness or threatening situations. However, your body’s natural reaction can be disastrous if you have diabetes. Extended stress levels can work against all your efforts to reduce diabetes complications. So, to manage your diabetes effectively, you must reduce your stress levels.

There can be various ways of doing this. Some of these include:

Regular exercising
Yoga
Spending time in nature
Spending time with family and friends
Cutting back on alcohol and tobacco
Engaging in hobbies
Going to a psychotherapist for mindfulness-based stress reduction etc.

Frequently Asked Questions (FAQs)

What are the last stages of diabetes?

There is no such thing as the last stage of diabetes or the final stages of diabetes. However, when diabetes ails you for a long time or the amount of sugar in your blood increases to very high levels, it may lead to end-stage complications or advanced complications of diabetes. These complications may include albuminuria, chronic kidney diseases, heart failure, chronic artery diseases, or stroke. Therefore, you must take all steps and preventive measures to mitigate the effect of diabetes on the body and prevent it from progressing to higher levels.

Can stress cause diabetes 2?

Stress alone is not a cause of diabetes. However, high levels of stress increase the risk of getting type 2 diabetes. High levels of stress can decrease the production of insulin. As a result, the glucose build-up continues in the blood unchecked. It may lead to type 2 diabetes in the long run. One should practice stress-relieving techniques to lower the risk of becoming diabetic.

Is coffee good for diabetics?

As per a review of studies, coffee might play an essential role in lowering the risk of developing type 2 diabetes. That is because coffee improves sugar metabolism in the body. However, adding sugar or cream to coffee may adversely affect blood sugar levels. Therefore, the best type of coffee for people with diabetes is decaffeinated coffee, as it has the goodness of all other components of coffee. Furthermore, you should also ensure that you consume coffee in moderation as it contains caffeine, and excess caffeine consumption may lead to side effects and increase stress.

Does type 2 diabetes get worse with age?

Diabetes is a progressive disease. Diabetes peaks in individuals in the age group between 65 and 74. A probable reason for this may be that you may put on more weight and exercise less as you get old, making it easier for diabetes to develop.

What is the miracle fruit that cures diabetes?

Jamun is widely regarded as the miracle fruit for diabetes. Since diabetes causes issues for two significant reasons- increased blood sugar levels and decreased insulin levels. Jamun targets both these causes together and hence helps cure diabetes. Jamun possesses antioxidant and anti-diabetic properties, which slow down the breakdown of sugar into starch.

As a result, it prevents sudden spikes in blood sugar levels. At the same time, Jamun seeds are helpful because they increase the amount of insulin in the body, either by increasing its secretion or preventing its degradation. In addition to controlling diabetes, Jamun plays a crucial role in purifying the blood, easing digestion, improving immunity, and increasing hemoglobin.

Can lack sleep lead to diabetes?

Yes, lack of sleep not only makes you tired and irritated and impacts your body’s ability to regulate and break down blood sugar. Research has shown that even one night of sleep deprivation causes your body to utilize insulin inefficiently. The ineffective response to insulin by the body’s cells leads to more insulin secretion by the pancreas. As a result, the cells fail to absorb the blood glucose, and the insulin level keeps rising. As a result, it can raise your fasting blood sugar levels above what they should be.

Do diabetics get angry easily?

Yes, diabetes is known to cause mood swings. Higher blood glucose is generally associated with feelings of sadness. Diabetes is also associated with lower self-control, which leads to aggressive behavior.

How do you calm down diabetes?

There are a variety of ways in which you can manage your diabetes. Exercising regularly, eating a balanced and nutritious diet, reducing stress, and cutting back on alcohol and tobacco are good habits to start with. When you do these things together, they help manage diabetes effectively and help prevent it.

Can metformin cause anger issues?

Yes, metformin causes mood changes, irritability, anger, and sadness. It is especially true for females over 60 years of age who take the drug for 1-6 months.

This article will help you understand how your continuous hustle that leaves you stressed might not be great for your overall well-being. You will also discover how you could develop habits to stay healthy with real-time health status and proper guidance.

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October 21, 2022October 21, 2022MubarraLeave a comment