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Effective ways to cut down on sugar intake

Effective ways to cut down on sugar intake

A generous helping of dessert is considered the perfect conclusion to a sumptuous meal. But the next time you head toward the dessert counter after a meal, think about the perils of excessive sugar intake. A whopping 11.3% of the population in the country suffers from diabetes, reflecting the predominance of unhealthy eating habits and lifestyle patterns. On the bright side, some basic tips and tricks can help you maintain your sugar levels effectively:

Cut down on carbs
The body converts carbohydrates to glucose, which is stored and utilized with the help of insulin. Consequently, excessive consumption of carbohydrates can cause a spike in sugar levels. Regulating your carb intake can help you lower blood sugar and increase metabolic rate. However, it is not advisable to eliminate carbohydrates, as they contain many essential nutrients. Small portions of carbohydrates and more proportions of protein and other nutrients in your meal plan can help regulate blood sugar.

Exercise portion control
Overeating is one of the leading causes of autoimmune diseases like type-2 diabetes, cholesterol, and heart problems. It is a good idea to measure your portion size and practice portion-control strategies like using smaller plates, avoiding leftover foods, and reading food labels carefully.

Consume foods rich in micronutrients
Research has demonstrated that micronutrients play a crucial role in controlling blood sugar and managing diabetes. For instance, chromium – found in foods like grapes, egg yolks, and whole grains – is one of the micronutrients contributing significantly to blood-sugar regulation. Moreover, individuals with diabetes experience acute loss of zinc through urination; consequently, the body must be replenished with adequate levels of zinc derived from foods like oysters, almonds, cashews, mushrooms, and leafy greens. Other micronutrients that can help with controlling blood sugar include magnesium, calcium, and selenium.

Up the fiber intake
Having a fiber-rich meal is often recommended to control diabetes. However, the type of fiber being consumed also plays an integral role in determining your metabolic rate. It helps to consume fibrous foods like oats, beans, barley, Brussel sprouts, avocados, whole grains, and bananas to control your blood sugar levels and other lifestyle conditions like cholesterol. The Dietary Guidelines for Americans, 2020-2025, recommends an intake of 22-34 grams of fiber per day.

Regulate your sleep cycle
Less sleep can increase insulin resistance and cause hunger pangs, increasing one’s appetite and contributing to lifestyle diseases. Even partial sleep deprivation is associated with blood sugar imbalance, as the body’s cortisol levels shoot up, leading to an increase in glucose levels. Lack of sleep also contributes to inflammation, oxidative stress, and increased C-reactive protein concentrations, all leading to a spike in blood sugar. Making certain basic lifestyle changes like avoiding late-night work, staying away from gadgets at night, and sleeping in a dark, comfortable room can help improve sleep quality and duration. According to the National Sleep Foundation, 7-9 hours of sleep is ideal for an average adult.

Stay hydrated
According to studies, consumption of less than half a liter of water per day is linked with increased susceptibility to high blood-sugar levels. Moreover, replacing other beverages with plain drinking water can help reduce insulin resistance and manage diabetes effectively. It can also help eliminate excess glucose through urination.

Have a protein-rich breakfast
A protein-rich breakfast is a perfect start to your day and a definitive strategy to prevent blood-sugar spikes. Research suggests that breakfasts containing approximately 39 grams of protein are associated with lower blood sugar levels. Eggs in some form, such as poached, scrambled, or boiled eggs, dairy and dairy products, sausages, bacon, soy and tofu, and boiled chickpeas, are high-protein healthy breakfasts you can explore.

Identify and eliminate stressors
Although stress does not directly cause diabetes, it can significantly contribute to increased blood sugar and accompanying health conditions like cholesterol and blood pressure. It is imperative to identify factors that lead to high-stress levels, including work hours, family responsibilities, and household chores, and find ways to eliminate or control these elements. For instance, individuals with long work hours must change jobs or switch to part-time employment, whereas those burdened with household chores must employ staff members to perform these tasks.

Stay physically active
The American Diabetes Association recommends a minimum of 150 minutes of regular moderate-intensity aerobics daily for a healthy lifestyle. Some of the best moderate-intensity exercises include walking, jogging, swimming, cycling, dancing, aerobics, and resistance training. Moreover, a 2016 review suggests that yoga contributes to the management of blood-sugar levels among individuals with type-2 diabetes.

Avoid fast food
Fast foods contain high levels of saturated fats, sugar, and salt, which can promote insulin resistance and increase your blood sugar levels. Consuming fast food is one of the primary causes of type-2 diabetes. It helps to swap your late-night restaurant order with a simple, home-cooked meal to ensure a balanced and wholesome meal.

Be attuned to any intolerances
Individuals with diabetes and other autoimmune diseases may have intolerances, such as gluten or lactose intolerance. In such cases, having foods containing these proteins can increase blood sugar levels and cause problems with the metabolic rate. It helps to stay attuned to intolerances and eliminate such foods from your meals. You can also find interesting and healthy substitutes for these foods; for example, individuals with gluten intolerance may switch to gluten-free breads, whereas those who are lactose intolerant may replace regular milk with soy or almond milk. It is important to ensure that the substitute for these foods also provides you with adequate nutrients.

Following a balanced meal plan rich in essential nutrients and avoiding a sedentary lifestyle is half the battle won for patients with diabetes. Controlling your blood sugar is an everyday effort, and basic lifestyle changes can pave the way for a healthy life.

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Known Signs of Hemophilia and Anemia

Bleeding disorders refer to a group of conditions like hemophilia or anemia that interfere with normal blood functions in the body. Hemophilia affects the ability of the blood cells to clot naturally, while anemia lowers hemoglobin count in the red blood cells. These conditions exhibit a unique set of symptoms that can be identified. Early diagnosis helps doctors form a viable healthcare plan. So, it pays to know and identify the following symptoms. Hemophilia and Anemia: Understanding the difference Both conditions are common bleeding disorders. However, anemia & hemophilia signs are distinctly different from each other when it comes to the disease progression. The latter is a genetic disorder that affects the red blood cell’s ability to clot and close wounds. Certain clotting factors in the blood bind with the red blood cells to prevent uncontrolled bleeding. Anemia is a condition where the body lacks sufficient healthy red blood cells in the first place. Also, a low hemoglobin count affects the red blood cell’s ability to carry oxygen to vital organs and extremities via the circulatory system. Genetic mutation triggers most known types of hemophilia, while certain nutritional deficiencies in the body trigger common forms of anemia. Symptoms of hemophilia The absence of essential clotting factors in the blood can trigger a variety of noticeable and unusual symptoms. Uncontrolled bleeding Bleeding is one of the primary symptoms of hemophilia. It can happen under the skin or in the joints. As the red blood cells are unable to bind and clot, this pool of blood can trigger swelling, pain, and tightness in the joints. This symptom is most commonly noticeable in the knees, elbows, and ankles. Blood collecting under the skin can lead to buildups under the muscle and soft tissue to cause more painful bruising. This symptom is called hematoma in medical terminology. Frequent nosebleeds When the bleeding is triggered externally, it can result in frequent nosebleeds that can be difficult to stop. Note that external environmental factors and physical injuries generally cause nosebleeds. So, any unexplained bleeding could indicate a developing condition. Bleeding caused due to cuts, bruises, and vaccinations Lack of essential clotting factor VIII can trigger bleeding from the lightest of impacts, cuts, bruises, or even after losing a tooth. Some people experience sudden bleeding after taking a vaccination. This could be the body’s reaction to producing antibodies, but the strain could be too much to bear, resulting in bleeding from the extremities. Blood in urine or stool Excess blood in the urine or stool is a clear sign of disease progression. The urine and stools appear dark red or even blackish due to the presence of red blood cells mixed with the excreta. Immediate medical assistance is advisable for visual symptoms. Bleeding in infants Complicated pregnancies can be physically taxing for both the mother and the child leading to possible symptoms of hemophilia at birth. But in some rare cases, infants may experience internal bleeding in the head. Symptoms of anemia The most common types of anemia, including iron deficiency anemia and vitamin deficiency anemia, develop due to the lack of nutrients in the body. Therefore, anemia exhibits more physically taxing symptoms as the condition worsens. Tiredness Increased fatigue and weakness for no apparent reason is one of the main indicators of nutritional deficiencies. An unexplained decrease in overall stamina with no physical exertion or any activity during the day could mean low iron in the blood. Without iron, the body cannot produce enough red blood cells. And low hemoglobin means not enough oxygen is being circulated around vital organs in the body, thus resulting in fatigue induced by low energy levels. Respiratory symptoms Experiencing shortness of breath, chest pains, and even noticing an irregular heartbeat could indicate a possible anemic condition. An iron deficiency lowers hemoglobin count, and this means not enough oxygen is being circulated by the blood. Low hemoglobin affects the breathing rate as the body struggles to extract more oxygen resulting in shortness of breath. The heart must also put in extra efforts to pump the low hemoglobin blood forcefully, thus resulting in irregular heartbeats. Doctors refer to this condition as heart palpitations. These symptoms can also induce chest pains due to the sheer stress being put on the organ. Pale skin and damaged hair Skin and hair symptoms are visible indicators of a developing anemia condition. An iron deficiency results in low red blood cell production and indirectly affects the shade of the skin. Pale skin is noticeably visible around the face, gums, lower lips, lower eyelids, and even on the nails. This symptom is more visually obvious among people who flaunt a lighter skin tone. Also, hair thinning, hair fall, and a damaged scalp is a clear sign of iron deficiency. Treatment options Note that anemia & hemophilia signs never overlap. Once the primary indicators are confirmed, doctors quickly suggest blood tests to identify the leading causes or triggers. Knowing the differences can help with prompt diagnosis even though both the conditions are bleeding disorders. It is even possible to recover from common forms of anemia within 2 to 3 months. Hemophilia is a more serious bleeding disorder that is treated by introducing the missing clotting factors. Doctors also suggest prescriptions that help stimulate the body to release more clotting factors. However, a transfusion offers more promising results for moderate to severe progression. Effective preventive measures and home remedies can help lower the risk of bleeding. These conditions cannot be completely cured. But it is possible to improve the quality of life by incorporating healthy lifestyle habits. Prescriptions and treatments only help slow down the disease progression.

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What is Rheumatoid Arthritis and How to Manage its Symptoms

Rheumatoid arthritis is a painful chronic condition. Although the onset can occur between the ages of 30 and 60 years, this condition generally affects people above the age of 65. RA is a condition where the immune system attacks the tissue lining the joints on both sides of the body, causing inflammation and pain in the fingers, hands, wrists, knees, ankles, and feet. It can also affect the lungs, heart, and eyes. What is rheumatoid arthritis? Rheumatoid arthritis (RA) is an auto-immune, inflammatory disease that causes the lining of a joint to become inflamed, causing damage to the joint tissue. This damage can cause chronic pain, lack of balance, and deformities. Early RA tends to affect the smaller joints, such as fingers and toes first. As the disease progresses, this pain and discomfort can extend to the wrists, knees, elbows, hips, and shoulders. About 40% of people experience symptoms that do not affect their joints. Affected areas may include the skin, eyes, lungs, heart, kidneys, salivary glands, nerve tissue, bone marrow, and blood vessels. However, the symptoms of RA vary from person to person and can come and go. A period of increased inflammation and pain is known as a flare, and a period of little-to-no symptoms is known as remission. What are the symptoms of rheumatoid arthritis? Common signs and symptoms of RA include: Tender, warm, swollen joints Joint stiffness, especially in the mornings or after periods of inactivity Fatigue, fever, and loss of appetite Low BMI levels Weakness People facing persistent discomfort and swelling in their joints must visit their doctor and get tested for RA. What causes rheumatoid arthritis? RA is an auto-immune disease, where the body’s immune system (which is supposed to protect the body from infection and disease) begins to attack the healthy tissue in the joints. While the exact cause for RA remains unknown, certain risk factors associated with Rheumatoid Arthritis are: Gender: Women are more likely to develop RA. Age: Middle-aged and older people are more likely to develop RA. Family history: People who have an immediate family history of the condition are more likely to develop it at some point. Having RA can increase the chances of developing or worsening other conditions such as osteoporosis, rheumatoid nodules, dry eyes and mouth, carpal tunnel syndrome, abnormal body composition, heart problems, lung disease, lymphoma, and infections like influenza, pneumonia, and shingles. What are the popular treatment options for rheumatoid arthritis? RA can be effectively managed with the help of healthcare intervention and self-management strategies. Popular therapy options aim at slowing the progress of the disease and preventing joint deformities. Formal treatments include: Non-steroidal anti-inflammatory treatments (NSAIDs) NSAIDs decrease pain and inflammation and are available both over the counter and by prescription. They can also help reduce joint swelling. Depending on the individual situation, doctors may need to prescribe COX-2 inhibitors, which have fewer bleeding side effects on the stomach compared to typical NSAIDs. Corticosteroids Corticosteroids are fast-acting treatment options to help control inflammation and pain. Disease-modifying antirheumatic treatments (DMARDs) Available as pills, infusions, and injections, DMARDs can slow down the progress of RA in the body. They may be prescribed alone, or in conjunction with other therapies. Biologics In case a patient does not respond to DMARDs, doctors may feel the need to prescribe stronger treatments such as biologics. Biologic therapy acts fast, with most patients feeling a difference in their symptoms within two to six weeks. Many healthcare providers believe that the biologic therapy is more effective, as it attacks the cells at a more specific level. What are some home remedies to manage rheumatoid arthritis? While therapies can help soothe the symptoms of RA, certain home remedies can aid this process. These are not a replacement for formal treatments, but they can supplement the road to remission. Before adopting these alternative therapies, it is best to check with a healthcare provider. Stretching & exercise Light stretching and low-stress exercises such as swimming and cycling can help reduce the symptoms of RA, as they strengthen the muscle around the affected joints. Speak with a doctor or a physical therapist to design a personalized stretching or exercise program. Heat & ice compressions Applying heat or ice packs to the joints can provide temporary pain relief. Based on individual symptoms, people’s bodies may respond better to one or a combination of heat and ice. Nutrition Following a plant-based meal routine can help reduce inflammation for some people. Focus on foods like beans, broccoli, cherries, citrus fruits, walnuts, ginger, green tea, olive oil, soy, turmeric, and whole grains. Fatty fish like salmon, herring, sardines, mackerel, and tuna are rich in Omega-3, which can help with RA pain and morning stiffness. People experiencing gut issues can consume probiotics like yogurt and pickles to help with inflammation. Avoid red meat and dairy products, oils rich in Omega-6 (like corn oil, sunflower oil, and safflower oil), excessive salts, sugar, and processed and/or fried foods to keep symptoms of RA under control. Supplements People with RA generally have low levels of vitamins B6, B12, C, D, and E and other minerals like magnesium, selenium, and zinc. Apart from these, Omega-3 fatty acids, turmeric, and frankincense can help reduce inflammation. Doctors may recommend eating vitamin- and mineral-rich foods, or taking supplements, depending on individual needs. Although RA is a complex disease, there have been many advances in treatments in recent times. A chronic illness can be a life-changing event, therefore, it is important to be careful about developing symptoms and have them checked regularly. Trained rheumatologists can help one identify and diagnose arthritis and other diseases of the muscles, bones, and joints. Since RA does not have a definitive treatment plan, patients need to learn how to effectively manage the symptoms and pains associated with the disease and prevent it from worsening, as this can significantly improve a person’s quality of life.

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