This super quick chilla recipe is very easy to make and also is super healthy to kickstart your day. Besides, this breakfast recipe will be loved by all your family members especially kids because of its amazing taste.
Ingredients
Moong dal – 1 cup
Capsicum – 1 Cup chopped
Coriander Leaves – 2 Strands
Green Chilies – 2
Salt as per tase
Garam Masala – 1/2 tsp
Desi Ghee – for greasing
Instructions
Firstly, soak a cup of moong dal overnight.
Secondly, add the soaked lentil, water, a cup of freshly chopped capsicum, coriander leaves, and green chilies to a mixer and then grind it to form a chilla batter.
Once the batter is ready leave it for 5 minutes, then add salt and garam masala to it.
Now heat a pan, pour a tablespoon of desi ghee, and gently pour the mixture.
Furthermore, start circulating it into a thin round shape.
Let it cook on one side then flip it to another side to cook it.
Finally, capsicum chilla is ready to be served hot with homemade chutney.
Notes
The fiber and protein content of Capsicum chilla recipe makes it perfect for weight loss.
Nutrition
Serving Size:1
Calories:156
Sugar:N/A
Fat:1.2 gm
Carbohydrates:20 gm
Fiber:4.2 gm
Protein:5.2 gm
Keywords: Breakfast, diet, nutrition, lifestyle, wellness, High fibre, protein, snack.
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
Metabolism describes all the chemical reactions in your body that keep one’s body alive and functioning.
Metabolism is also responsible for converting nutrients from the foods you eat into fuel. This provides your body with the energy it needs to breathe, move, digest food, circulate blood, and repair damaged tissues and cells.
High proteins food meal healthy meal for boosting metabolism
However, Metabolism is often used to describe your Basal Metabolic Rate (BMR) or the number of calories you burn at rest.
The higher your metabolic rate, the more calories you burn at rest. Many factors can affect your metabolism, including your age, diet, sex, body size, and health status.
Following are the 9 ways to boost up your metabolism: –
Eat plenty of protein at every meal
Eating food can temporarily increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It is caused by the extra calories required to digest, absorb, and process the nutrients in your meal.
Photo by Polina Tankilevitch
Protein causes the largest rise in TEF. Dietary protein requires 20 to 30 percent of its usable energy to be expended for metabolism, compared to 5 to 10 percent for carbs and 0 to 3 percent for fats.
Eating protein has also been shown to give you a greater sense of fullness and prevent you from overeating. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because protein helps prevent muscle loss, which is a common side effect of dieting
Drink more water
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People who drink water instead of sugary drinks are often more successful at losing weight and keeping it off. This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. However, drinking water may also temporarily speed up your metabolism. Water can also help fill you up if you are looking to lose weight.
Do a high intensity workout
High intensity interval training (HIIT) involves quick and very intense bursts of activity. If this type of exercise is safe for you, it can help you burn more fat by increasing your metabolic rate, even after you have finished your workout. This effect is believed to be greater for HIIT than for other types of exercise.
Photo by Julia Larson
Lift heavy things
Muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest. Lifting weights can also help you retain muscle and counter the drop in metabolism that can occur during weight loss.
Stand up more
Sitting too much can have negative effects on your health. This is partly because long periods of sitting burns fewer calories and can lead to weight gain.
Standing or stepping at work was associated with lowered cardiometabolic risk (CMR) scores, weight, body fat, waist circumference, systolic and diastolic blood pressure, and fasting triglycerides, total/HDL cholesterol, and insulin. However, stepping rather than standing resulted in greater improvements to lower systolic blood pressure and insulin resistance.
If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also try going for walks during the day or invest in a standing desk.
Drink green tea
Green tea has been shown to increase metabolism and fat burning. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning when combined with exercise. As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.
It is thought their metabolism-boosting properties may help prevent a weight loss plateau in people who are losing weight that occurs due to a decrease in metabolism.
Eat spicy foods
Peppers contain capsaicin, a compound that can boost your metabolism. However, many people cannot tolerate these spices at the doses required to have a significant effect.
The effects of capsaicin at acceptable doses. It predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male. Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies.
Get a good night’s sleep
Lack of sleep is linked to a major increase in the risk of obesity. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, both of which are linked to a higher risk of developing type 2 diabetes. It has also been shown to affect levels of ghrelin, the hunger hormone, and leptin, a hormone that controls fullness (satiety).
Drink coffee
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Caffeine in coffee can help temporarily boost metabolism. Like green tea, it may also promote fat burning. If your goal is weight loss, several studies have found that coffee’s effects on metabolism and fat burning may contribute to successful weight loss and maintenance.
The Bottom Line
Making small lifestyle changes and incorporating these tips into your routine can help increase your metabolism. Having a higher metabolism can help you lose weight and keep it off, if that is your goal, while also giving you more energy.
Summer days are back which is why people like to have quick refreshing, protein packed smoothie in hand to start the morning or after a nice workout. This creamy, protein packed blueberry smoothie is scented with warm cinnamon and fragrant vanilla. Ideal for breakfast or as a post workout snack. It’s the perfect on the go smoothie recipe to give you lasting energy all morning long.
Ingredients
Banana – 1 riped
Mixed berries – 1 cup
Almond Milk – 1 cup
Vanilla Extract – 1/2 tsp
Cinnamon – 1/2 tsp
Pumpkin seeds – 1 tsp
Ice cubes – 2-3 cubes
Instructions
Place all the above listed ingredients in a high speed blender / mixer and puree until smooth. Add ice to reach the desired consistency and enjoy healthy smoothie.
Nutrition can make a BIG impact on your period health. How you are fueling your body and the amount of essential nutrients you are getting through diet can make a big difference in a variety of different essential hormone pathways.
When looking at reasons for low thyroid function, painful cycles, PMS, and other hormonal concerns, we should always be assessing diet and lifestyle to see if someone is getting the building blocks they need for healthy hormone production and clearance. And in some cases, even with a good diet you might not be getting everything you need which is when it might be appropriate to bring in targeted supplements.
A number of stereotypes are frequently associated with periods, including feeling lethargic, sobbing, eating chocolate, and a general need for comfort. The key to truly feeling your best may lie in providing your body with the nutrition it requires during menstruation.
Regular menstrual cramps and agony may make it difficult to function normally and also affect one’s mood. Menstrual pain negatively affects a person’s ability to function efficiently, their attitude, and a variety of other aspects. The foods that one eats have an impact on menstrual pain in addition to one’s exercise regimen and lifestyle.
Dealing With Period Cravings
In order to influence hormone production and secretion, nutrients from the diet directly affect the gut and the brain system. Your diet during periods, how much you eat, and how frequently you eat all have an impact on the health of your hormones as well.
Period cravings are totally normal and natural. However, munching on anything could keep you from achieving your health goals. Swapping out what you crave during your periods for healthier alternatives can help your body get what it needs without making you feel worse. Here’s a few options of food to eat during period and their associated nutrients.
Food To eat on around Period Time
Focus on the following nutrients during menstrual cycle: –
Iron: – Beans are a rich source of iron and an excellent option for period time foods. Consuming beans is crucial for the healthy production of hemoglobin, a red blood cell protein that transports oxygen throughout the body. Iron supports blood building, which is essential after losing blood during cycles.
Photo credit to Yulia Gusterina
Vitamin B12: – Vitamin B12 is found in abundance in cashews. It is crucial for maintaining hormone balance, as evidenced by the fact that many diseases linked to hormone imbalances are also linked to vitamin B12 deficiencies. For females who have frequent or lengthy periods, these minerals are especially critical. Moreover, vitamins B2, B6, and B12 can have an adverse effect on reproductive outcomes through altering reproductive hormones. Vitamin B6 is especially found to help reduce mood associated PMS.
Photo Credit: LumenSt
Magnesium: – When it comes to choosing the best food during periods, avocados are an excellent pick. They are filled with the goodness of magnesium aiding in relaxing the uterine smooth muscles (menstrual cramp). The diet can include chocolates, nuts, flaxseeds, pumpkin seeds, and green leafy vegetables.
Zinc: – As a cofactor for estrogen and progesterone receptors, zinc is employed to deal with menstrual cramps and discomfort. Both of which could be reduced by the ingestion of zinc. It is essential for thyroid hormone production and testosterone. There’s plenty of zinc found in seafood like oysters. Other options for food to eat during period are pumpkin seeds, grains, beans, and legumes.
Calcium: – Yoghurt is one of the calcium-rich meals to eat on your period. The functional role of calcium in the treatment of menstrual discomfort symptoms. The nutrient relieves water retention and behavioral changes during the premenstrual phase. Calcium-rich foods include almonds, yoghurt, ragi, Channa, paneer, drumsticks, and seeds.
Photo Credit: bit245
Omega 3 Fatty Acids: -The body’s inflammatory chemical, prostaglandin, which causes headaches and cramps, is counteracted by diets high in anti-inflammatory omega-3 fatty acids. Eggs are one of the major sources of Omega-3 fatty acids. However, it can also be found in fish, walnuts, flaxseeds, and soy.
Photo Credit: bit245
Fibre: – The amounts of estrogen are reduced when you consume fibre rich food, which considerably lessens menstrual cramps. Other fibre-rich foods include oats, whole grains, and sprouts. Therefore, limiting processed foods and incorporating nutritious foods rich in micronutrients can assist in relieving menstrual discomfort.
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Folic Acid: – Citrus fruits like grapefruit, citron, and sweet orange contain plenty of citrus fruits to maintain a healthy lifestyle. This nutrient aids in overcoming anemia and menstrual cycle maintenance.
So, these were some of the best foods for menstruation. In particular, magnesium, folic acid, and iron are essential nutrients for the female body. They are crucial for the production of blood, balancing blood loss and relieving menstrual cramps.
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CONCLUSION
In conclusion, our period diet significantly affects every aspect of health, including our menstrual cycle and symptoms. You can try a few iron rich dishes to increase your iron level, which will ultimately ease your menstrual cycle issues.
Along with the food to eat in periods, we also advise you to steer clear of several others that may be making your cramps worse. You can also give some workouts a try to see if they can ease your period cramps or affect your health during menstruation in a positive way.
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.
Photo credits to Andres Ayrton
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.
Photo Credits to Pexels – Engin Akyurt
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.
Photo Credits to Pexels Chevanon
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.
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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.
Photo Credits to Pexels Tim Samuel
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.
Photo Credits to Pexels Dana Tentis
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.
With the new year approaching, many of us make resolutions to improve our general health and well-being. One of the most popular resolutions is to improve our eating habits. Eating a healthy, balanced diet is essential for maintaining a healthy weight, preventing chronic diseases, and feeling our best.
Here are some tips to help you make healthy eating habits a part of your New Year’s resolution.
Plan your meals and snacks in advance: Taking the time to plan your meals and snacks for the week can help you make healthier choices and avoid last-minute decisions that may lead to unhealthy options.
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Incorporate more fruits and vegetables: Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants that can help lower the risk of chronic diseases. Aim to include at least one serving of fruits and vegetables with each meal and snack.
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Limit processed and high-calorie foods: Processed foods are often high in added sodium, unhealthy fats and sugar. You can Instead opt for whole foods like colourful fruits and vegetables, lean proteins, and whole grains.
Stay hydrated: Drinking adequate water is essential for good health. Aim for at least drinking about eight to ten glasses of water a day.
Take baby steps: Making drastic changes to your diet can be overwhelming and hard to stick to in the long term. Instead of trying to change everything at once, start with small changes and gradually build on them.
Be mindful when eating: Mindful eating means paying attention to your body’s hunger and fullness cues, eating slowly, and savouring your food. This can help you eat more mindfully and make better food choices.
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Make it fun! Eating healthy doesn’t necessarily have to be boring. Experiment with new recipes and ingredients to make it more exciting.
Get support: Making changes to your diet can be difficult, and it’s important to have support. Talk to a registered dietitian, a friend or a family member who can help you stay on track
By incorporating these tips into your New Year’s resolution, you can make healthy eating habits a part of your daily routine. Remember, making minor changes to your diet can have a huge impact on your overall health and well-being.
Magnesium (Mg) is a major mineral. It needs in higher amounts unlike the trace minerals, like zinc or iron. The amount of magnesium required daily depends on a person’s age and gender. It is an important part of the more than 300 enzymes found in your body. These enzymes helps to regulate many bodily functions, including the production of energy, body protein, and muscle contractions in the process. Magnesium plays many crucial roles in the body, such as supporting muscle and nerve function and energy production and also plays a role in maintaining healthy bones and a healthy heart.
Recommended Dietary Allowances of Magnesium
The recommended daily intake by the Indian Council for Medical Research is 340 mg of magnesium for men and 310 mg for women. Females who are 19 years and older (and not pregnant) need 310 to 320 milligrams (mg) daily; whereas males of the same age should strive for 400 to 420 mg per day. The intake of magnesium in the human body happens only through food. The adult human body contains about 20-25 grams of magnesium and 60-70% of it is present in the bones; the rest resides in soft tissue like muscle. The human skeleton acts as a magnesium reservoir, buffering magnesium concentration in the blood. As we age, the mg reservoir in bones is reduced to nearly one-half throughout a lifetime.
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A magnesium deficiency can lead to muscle spasms, increased risk of heart disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium can cause diarrhea as the body attempts to excrete the excess.
Low mg levels usually don’t cause symptoms. However, chronically low levels can increase the risk of high blood pressure, heart disease, type 2 diabetes, and osteoporosis. Too much magnesium from foods isn’t a concern for healthy adults. However, the same can’t be said for supplements. High doses of mg from supplements or medications can cause nausea, abdominal cramping, and diarrhea.
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In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines. Check with your doctor or pharmacist if you’re considering magnesium supplements, especially if you routinely use magnesium-containing antacids or laxatives.
Study regarding Magnesium
Magnesium-rich foods support a healthy immune system and improve bone health, but they may also play a role in preventing certain cancers. in 2017, according to a study published in the established in the European Review for Medical and Pharmacological Sciences. Mg in food helps to improve heart health, prevents stroke, and even potentially reduces your risk of dying from a heart attack. Additionally, magnesium foods help to support normal nerve and muscle function and keep your heartbeat in sync.
In 2017, a study published in Molecular Nutrition and Food Research found that a nutritionally balanced vegan diet filled with fresh fruit and vegetables lowered triglycerides, insulin, and cholesterol in study participants when compared with a healthy, controlled omnivorous diet (both plant and animal foods).
Symptoms and Causes
Muscle cramps, fatigue, arrhythmia, dizziness, nausea, numbness, insomnia, brain fog, and anxiety are just a few of the symptoms that magnesium. Eating the wrong foods, excessive alcohol consumption, some prescription medications, high-sugar diets, over-use of acid inhibitors, and leaky gut syndrome are caused by Magnesium Deficiency. Insufficient mg in the body and thus it is important to include magnesium rich food sin your diet.
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Sources of Magnesium
Food
It’s best to get nutrients, like magnesium, from food sources whenever possible, since they provide other health benefits, too. Many of the foods that are good sources of magnesium. Foods rich in magnesium include green leafy vegetables, whole grains, beans, and nuts. Milk and yogurt also provide magnesium, as do fortified foods, such as some breakfast cereals.
A plant-based diet includes magnesium-rich fruit, vegetables, beans and peas, grains, soy, seeds, and nuts. A vegetarian eats plant-based but on the other hand, a vegan diet excludes all meat, dairy, and animal products.
Nuts, seeds, whole grains, beans, leafy vegetables, milk, yogurt, and fortified foods are good sources. One ounce of almonds contains 20% of the daily mg an adult needs. Even water (tap, mineral, or bottled) can provide magnesium. Some laxatives and antacids also contain magnesium.
In general, foods containing dietary fiber provide mg. Some of the breakfast cereals and other fortified foods also contains magnesium. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially. Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of mg in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L). Approximately human body absorbs 30% to 40% of the dietary magnesium that we consume.
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Dietary supplements
Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, and chloride. The Supplement Facts panel on a dietary supplement label declares the amount of elemental magnesium in the product, not the weight of the entire magnesium-containing compound.
Absorption of magnesium from different kinds of magnesium supplements varies. Human gut absorbs a soluble form of Magnesium. Magnesium that gets dissolve in liquid easily. Some of these forms includes aspartate, citrate, lactate and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate. One of the study shows, a very high doses of zinc from supplements (142 mg/day) can interfere with magnesium absorption and disrupt the magnesium balance in the body.
Medicines
Magnesium is a primary ingredient in some laxatives. Magnesium involves in some remedies for heartburn and upset stomachs due to acid indigestion. Extra-strength Rolaids, for example, provides 55 mg of elemental magnesium (as magnesium hydroxide) per tablet.
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Magnesium Deficiency
Symptomatic magnesium deficiency due to low dietary intake in otherwise-healthy people is uncommon because the kidneys limit the urinary excretion of this mineral. However, habitually low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, and/or the use of certain medications can lead to magnesium deficiency.
Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is disrupted.
Groups at Risk of Magnesium Inadequacy
Magnesium inadequacy can occur when intakes fall below the RDA. When the intake is above the amount required, it helps to prevent over deficiency. The following groups are more likely than others to be at risk of magnesium inadequacy because they typically consume insufficient amounts or they have medical conditions (or take medications) that reduce magnesium absorption from the gut or increase losses from the body.
People with gastrointestinal diseases
Chronic diarrhea and fat malabsorption resulting from Crohn’s disease, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over time. Resection or bypass of the small intestine, especially the ileum, typically leads to malabsorption and magnesium loss.
People with type 2 diabetes
Magnesium deficits and increased urinary magnesium excretion can occur in people with insulin resistance and/or type 2 diabetes. The magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output.
People with alcohol dependence
Magnesium deficiency is common in people with chronic alcoholism. In these individuals, poor dietary intake and nutritional status; gastrointestinal problems, including vomiting, diarrhea, and steatorrhea (fatty stools) resulting from pancreatitis; renal dysfunction with excess excretion of magnesium into the urine; phosphate depletion; vitamin D deficiency; acute alcoholic ketoacidosis; and hyperaldosteronism secondary to liver disease can all contribute to decreased magnesium status.
Older adults
Older adults have lower dietary intakes of magnesium than younger adults. Magnesium absorption from the gut decreases, and renal magnesium excretion increases with age. Older adults are also more likely to have chronic diseases or take medications that alter magnesium status, which can increase their risk of magnesium depletion.
Magnesium and Diseases
Habitually low intakes of magnesium induce changes in biochemical pathways that can increase the risk of illness over time. Magnesium may involve in: hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.
Hypertension and cardiovascular disease
Hypertension is a major risk factor for heart disease and stroke. A diet containing more magnesium because of added fruits and vegetables, more low-fat or non-fat dairy products, and less fat overall was shown to lower systolic and diastolic blood pressure by an average of 5.5 and 3.0 mmHg, respectively. However, this Dietary Approaches to Stop Hypertension (DASH) diet also increases intakes of other nutrients, such as potassium and calcium, that are associated with reductions in blood pressure, so any independent contribution of magnesium cannot be determined. Higher magnesium intake might reduce the risk of stroke. 100 mg/day of magnesium in the diet is associated with an 8% decreased risk of total stroke, especially ischemic rather than hemorrhagic stroke.
Type 2 diabetes
Diets with higher amounts of magnesium are associated with a significantly lower risk of diabetes, possibly because of the important role of magnesium in glucose metabolism. Hypomagnesemia might worsen insulin resistance, a condition that often precedes diabetes, or it might be a consequence of insulin resistance. Diabetes leads to increased urinary losses of magnesium, and the subsequent magnesium inadequacy might impair insulin secretion and action.
The American Diabetes Association states that there is insufficient evidence to support the routine use of magnesium to improve glycemic control in people with diabetes.
Frequently Asked Questions
Can too much or too little magnesium be harmful?
The magnesium that is naturally present in food is not harmful and does not need to be limited. Magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit unless recommended by a healthcare provider. Cramps and diarrhea are common side effects.
How Can I Raise My Magnesium Quickly Through Diet?
Magnesium supplements are available over the counter at most supermarkets and pharmacies. But, registered dietitians say it is preferable to eat whole foods containing magnesium naturally to prevent a mg deficiency. While your body absorbs between 30 and 40 percent of the magnesium you eat. Mg deficiency may happen due to an underlying health condition, alcoholism, or certain medication, per the National Institutes of Health.
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.
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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.
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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:
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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.
Foodnwellness brings to you the splendid flavours of Karnataka with our one-pot meal recipe of Bisibelebath. It is not only a healthy dish prepared usually with white rice (Brown rice, Quinoa or Millets like Barnyard millet can also be used to further enhance the health benefits), Toor dal (Lentils), a mix of vegetables and a blend of herbs and spices to make this into a delectable treat.
In this recipe, we will be substituting white rice with Quinoa to enhance the overall protein profile of the dish. Quinoa is a gluten-free grain, although technically a seed which is high in Protein, fibre and antioxidants. It also has a low glycemic index, making it perfect for those with Type 1 and Type 2 Diabetes.
Scale
Ingredients
Quinoa : 15 g
Toor dal : 15 g
Urad dal : 2 g
Carrot : 10 g
Beans : 15 g
Tomato : 10 g
Onion : 10 g
Turmeric powder : A pinch
Salt : To taste
Sambar powder/Chilli powder : 1 tsp
Mustard seeds : 2 g
Curry leaves : a few
Dry red chilli : 1-2 in no
Ghee : 1 tsp
Hing/Asoefetida : a pinch
Ginger Garlic Paste : 1 tsp (Optional)
Tamarind pulp (1 tsp)
Instructions
Chop all vegetables and keep aside
Soak Tamarind in water for 15 minutes. Extract the pulp and keep aside
Add ghee to the pressure cooker/instant pot, once it is hot, add the mustard seeds, Curry leaves, and Asoefetida and let them splutter
Add Onions, Ginger Garlic paste and saute them until the Onions turn soft and light brown
Then add the other vegetables and saute them till cooked.
Follow this up by adding Bisibelebath/Rasam powder, Red chilli powder, Turmeric, Tamarind pulp and salt. Stir frequently to avoid them from getting burnt.
Next, add all the dals, Quinoa and water, mix well, close the pressure cooker with pressure valve to sealing. Cook on high pressure for 8 minutes or 4 whistles
Switch off and let it cool (Natural pressure release)
Once cooled, remove the lid and garnish with Coriander leaves and dry red chillies.
Serve Bisibelebath hot with mix vegetable Raita or Chutney or Pickle.
Nutrition
Serving Size:1
Calories:188.65
Fat:5.37
Carbohydrates:26.18
Protein:6.79
Keywords: Gluten free, Diabetes, PCOD
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