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28/10/2022

Blood suger (Glucose)

Control of blood glucose (blood sugar) is essential for daily function. Every time we exercise, our muscles use sugar as fuel, but as we age, two issues arise:

1. Insulin sensitivity
All of the body's tissues, even young, healthy muscle, are extremely sensitive to insulin. Insulin aids in the use of glucose (sugar), which is either in the bloodstream or stored in muscle. The amount of fat that is released into the circulation from fat tissue is likewise regulated by insulin. Our muscle and other tissues, however, become less responsive to insulin as we age. This translates to poorer blood sugar and blood lipid management because glucose and triglycerides stay in the circulation for a longer period of time.

2. Production of Insulin

When blood sugar levels rise after a meal, a developing pancreas releases insulin to encourage the body's muscle and fat cells to absorb the extra sugar. When muscles are working out, this sugar is either used right away for energy or saved for later use. However, as we become older, the pancreas starts to generate less insulin, which causes blood sugar levels to stay high for longer.

Why is this important? Diabetes may result from inadequate regulation of blood sugars and fat, which can be caused by low insulin sensitivity and decreased insulin production. Cardiovascular disease, stroke, chronic renal failure, and damage to the feet and eyes are just a few of the consequences that diabetes can bring on.

Tips:
What can you do, then? Numerous dietary and lifestyle choices can stave against diabetes, such as:

1 | Regular Exercise
According to research, even light exercise enhances pancreatic insulin production and raises muscles' sensitivity to insulin, lowering your risk for diabetes and other disorders. Exercise has an immediate positive impact on insulin sensitivity and insulin production, such as brisk walking. In fact, exercise boosts insulin sensitivity more than the majority of prescription drugs. Therefore, the greatest way to prevent diabetes is via exercise.

* How much exercise do I need to get? The American Heart Association advises 75 minutes of intense exercise or 150 minutes of moderate aerobic activity each week (jogging, cycling, etc.).
* What time of day should I exercise? Exercise is good for blood sugar and triglycerides at any time of day, but some evidence indicates that timing your workouts with meals may be crucial. After eating a meal, aerobic activity could have the strongest impact. This is probably because activity increases the utilization of sugar by muscles and inhibits the release of nutrients from the stomach. It's interesting to note that after a meal, resistance activity, such as lifting weights, helps reduce blood sugar and triglycerides. To sum up, exercising after eating would be a smart way to regulate your blood sugar and avoid diabetes. This includes both aerobic and resistance training.
* How arduously should I work out? The majority of research indicates that short bursts of light activity, such as brisk walking or weight lifting, are sufficient to improve insulin sensitivity and production. It doesn't last long, though. This indicates that in order to lower your chance of developing diabetes, you must exercise at least a little practically every day. Your heart health and muscular strength will both improve with more strenuous activity. However, you should exercise carefully to prevent low blood sugar from occurring (hypoglycemia). Activity is beneficial for lowering blood sugar, but there is a little possibility that prolonged, strenuous exercise might cause your blood sugar to drop too low. Seizures, unconsciousness, and mental disorientation can result from blood sugar levels below 70 mg/dl. To avoid a severe decrease in blood sugar, it is a good idea to add some sugar, such as a sports energy drink mix, to your water bottle.

2 | Limit Your Sugar Consumption
The typical American consumes 152 pounds of sugar annually! Additionally, taste receptors diminish with aging, increasing our craving for sweets. Sugar contains a lot of calories, and ingesting sugar causes blood sugar levels to rise. Diabetes is associated with a high sugar intake, and research also points to sugar's biological addiction. Your brain desires more sugar as you consume it. So, limit your consumption of sugar!

One of the best things you can do to keep your blood sugar in a healthy range is to consume less sugar, along with exercise. Sugars include glucose, maltodextrin, dextrose, lactose, and fructose. Fructose is particularly hazardous among them. Drinking high-fructose-sweetened drinks (colas with more than 50% high fructose corn syrup or sucrose) is linked to a higher risk of developing diabetes and cardiovascular disease. So, make sure to thoroughly study food labels to understand how much and what kind of sugars you are consuming. You may lower your sugar consumption by consuming fewer processed or quick meals, salad dressing, sugary coffee beverages, sweets, soda, and sweet desserts at the conclusion of every meal. Consider using fruit in place of some of these items.

3 | Maintain Your Waistline
The prevalence of obesity in America is about 70%, and being overweight raises your chance of getting diabetes. As we get older, the majority of us gain weight in our midsection. A waist circumference of more than 40 inches for males and 35 inches for women is considered "high risk" for diabetes by the American Heart Association.
Why does body form matter? Researchers have known for a long time that having too much abdominal fat increases your chances of developing diabetes or cardiovascular disease. In other words, persons with an apple shape (abdominal fat) are more likely to develop diabetes and other illnesses. However, our study team at the University of Colorado Anschutz Medical Campus was among the first to notice that pear-shaped individuals (those with fat in the hips and thighs) appeared to be at lower risk of diabetes and cardiovascular disease. For those whose hips and thighs are their preferred places to store fat, this is welcome news. Keep working out and manage your sugar consumption if you're one of us who stores fat in the belly.

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24/10/2022

What Is the BRAT Diet, and What Should You Eat If You Have a Stomachache?

Traditionally, the BRAT diet (bananas, rice, applesauce, and toast) was used to cure diarrhea and other gastrointestinal problems. The diet was frequently suggested for both children and adults, as well as pregnant women suffering from symptoms such as morning sickness.

"The BRAT diet was supposed to be helpful since these meals are bland," explains Rhyan Geiger, licensed dietician and owner of Phoenix Vegan Dietitian. Geiger goes on to say that these meals are also very simple to digest: "Because this diet has very little fiber and fat, it is unlikely to induce any gastrointestinal discomfort."

Indeed, according to Jane Guo, a registered dietitian in Dallas, the BRAT diet may assist with diarrhea in certain people. "In most people, the bland meals on this diet are gentler on the digestive tract and are less likely to induce more stomach trouble."

Furthermore, some of the BRAT diet's suggested items contain nutrients that may be lost due to vomiting or diarrhea. Bananas, for example, are high in potassium, an electrolyte that maintains fluid balance and muscular contractions. Similarly, rice and toast are both significant sources of magnesium, another important element for optimum health.

According to a study published in Practical Gastroenterology, bananas and rice may have antidiarrheal qualities and have been linked to better results in children with diarrhea. They do, however, point out that no clinical trials have been conducted to assess the efficiency of the BRAT diet in particular.

In addition to reducing digestive stress, the BRAT diet promotes foods with binding characteristics, which can firm up stool to cure diarrhea.

The four items included in the BRAT diet are also readily accessible and simple to prepare, which may be especially tempting for individuals who are ill and unable to devote much time to cooking or meal preparation.

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05/10/2022

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