Ways to Stabilize Blood sugar

Exercise regularly
Physical activity helps the body to control blood glucose. According to new studies conducted, brisk walking regularly can prolong the lives of people with diabetes. Walking keeps the cells more receptive to insulin, which leads to better control of blood sugar. Half an hour of walking everyday will help to reduce blood sugar levels. It not only helps to absorb sugar, but also increases your metabolism and overall insulin sensitivity.

Drink Green tea
Regular consumption of green tea without sugar helps to reduce the glucose from the blood. If you do not drink green tea, then you also can opt for black tea without sweeteners as well. It has same effect as green tea

Have lemon juice
Lemon contains vitamin C, that can lower the glycemic index of food. Squeeze lemon juice over the food or drink a glass of lemon juice after every meal. Don’t added sugar in it.

Eat smaller portions of food but often
In order to stabilize blood sugar you should eat small portion of balanced meals every 2-3 hours. This helps to avoid blood sugar spikes and a large release of insulin that results after a big meal. It also allows blood sugar to drop a little time in between meals.

Eat high fiber food & Proteins food
Fiber is the undigested part of fruits, grains, nuts, and vegetables. Eating high fiber foods leads to slow absorption of glucose and lower the blood sugar. A diet that includes insoluble fiber has been associated with a decreased risk of developing type 2 diabetes. Protein are also known to degrade the quality of blood sugar. Consuming low-fat dairy products like low-fat milk, cheese, etc. are also very helpful.

Do not miss Chromium
Chromium can help people with type 2 diabetes control their blood sugar. Chromium is an active component of glucose tolerance factor (GTF), which helps insulin improve its action. Some studies report that chromium supplementation may improve diabetes control. The best sources of chromium are eggs, apple and grains.

Laugh
A study conducted by researchers found that people with type 2 diabetes who watch comedy shows and laugh a lot has blood sugar levels significantly lower than those who attend a boring lecture. Laugh significantly pumps blood and keeps the metabolism active.

Take care of your Back!!

Some simple exercises that you can try at home:

If your pain eases when you stand or walk, try the below two exercises to stretch tissues along the front of the spine and strengthen the back muscles

 

Get onto the floor with your hands and knees laid straight; tighten your stomach muscles. Raise one leg off the floor and hold it straight out behind you: hold for five seconds, then lower your leg and switch to the other leg. Repeat 8-12 times on each leg.

 

Lie on your stomach with hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it’s comfortable, put your elbows on the floor directly under your shoulders, so you can rest in this position for several seconds.

 

Lie on your back with your knees bent and your feet flat on the floor. Keep your lower back pressed on the floor, keep one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor. Hold for 15-30 seconds and repeat 2-4 times with each leg.

 

Its best to avoid these – straight leg sit-ups, lifting both legs while lying on your back, lifting heavy weights above the waist and trying to touch toes while standing.

 

A single approach may not work for all types of back pain, so try a combinational approach to back up your back!

 

Stay Healthy J

Sun Salutation

This exercise (also known as ‘Surya Namaskar’) is considered as the best exercise for human body. Surya Namaskar is the best way to burn the calories and reduce weight. It helps improve strength and flexibility of the muscles and spinal column tremendously. In all one Namaskar includes 12 different positions, they are:

Posture 1 - Maintain the position as shown in figure in standing position with hands joined together near chest, feet together and toes touching each other. Exhale.

Posture 2 - Inhale and raise your arms up in the air while keeping the hands together, and arch yourself backwards as far as you can go, forming a crescent-like curve from your feet to the hands. This posture helps retain the flexibility of the spine.

Posture 3 - Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. Try to touch the forehead to the knees. Relax the neck.

Posture 4 - Inhale and take the right leg back with toes erect on the floor and touch the knee to the floor. Press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the left leg and both the hands in the same position. Keep the left leg folded and the arms straight.

Posture 5 - Exhaling, step the left leg back into plank position. Keep your spine and legs in a straight line and support your weight on hands and feet.

Posture 6 - Holding breathe bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground, it is called ' Ashtanga' position.

Posture 7 - Inhaling, stretch forward and bend back. Keep your arms straight.

Posture 8 - Exhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but dont bend the arms. Keep the knees and toes on the floor. Push the neck backwards and site upwards. This makes your body form an upside down "V" or a triangle between you and the floor.

Posture 9 - As you inhale, bring the right leg in the front and place it in between the hands like in position 3 but instead of left leg in the front here take right leg and place left leg in the back with left knee and toes on the ground.

Repeat the postures 3, 2, 1 in the given order.
Caution-Those suffering from high blood pressure, stroke, weak heart, hernia and severe back problems should not do Surya Namaskar.

Things to avoid while dieting…

Diet mistakes can keep you from getting to your goal weight. But you're not alone; many of us are guilty of one -- if not several -- of these dieting faux pas. Here is some simple advice on how to avoid common diet mistakes.

 

Gulping Down Extra Calories

Just say no to the following: sugar-sweetened sodas and other sweetened canned and bottled drinks; flavored and sweetened coffee beverages, such as frappes, lattes and frozen coffee; sweetened tea (hot or iced); and smoothies.

While juice is healthier than all these choices, whole fruit is preferable to a glass of juice; it has fewer calories and more fiber and is more filling. Water and herbal tea (without adding sugar) are ideal replacements for high-calorie beverages.

Depriving Yourself

Swearing off foods you enjoy is a surefire way to set yourself up for failure. It's like a form of torture: Everyone else can eat the things you love while you can't even taste them. How's that going to help you stick to your diet? It won't. Allow yourself a special treat every now and then. Keep your portion sizes in check and you can still have your favorite foods in moderation.

 

Believing Your Genes are to Blame

Genes do play a role in some cases of obesity. Often you will see family members who share the same body type. But for many of us, the most important factor in weight loss is calories in vs. calories out ... how many calories we eat and how much exercise we get. Even if family members are heavy, there are steps you can take so that you do not share their fate. Working out and strength-training will build muscle and give your metabolism a boost, both of which will help you head off the propensity for weight gain your genes might bring.

 

Don't Be a Skipper

Most meal-skippers forgo breakfast. It seems to be the easiest meal to do without. But in reality, breakfast may influence weight loss more than any other meal! If you aren't hungry first thing in the morning, have something small. Do you actually forget to eat in the a.m. hustle and bustle? Set an alarm to go off some time after you normally rise to remind you to stop, take a breath ... and eat.

 

Giving Up On Losing Weight Your Way

Only you know what works for you. So keep doing what works for you. There's no rule that says you have to tell friends or family that you're trying to lose weight. Weight is a personal issue. It's your prerogative to keep it that way.

Tips to Treat and Prevent Ulcers

Follow An Eastern Path To Healing

In Ayurveda, the traditional medical discipline of India, the presence of an ulcer indicates an imbalance of pitta. Pitta is one of three basic qualities, or doshas, that determine an individual's constitutional body type. It is recommended following a diet that pacifies pitta. That means cutting down on foods with salty, sour, or pungent tastes as well as foods that are fermented or fried.

Choose Ulcer-Friendly Fare

Certain foods can aggravate your symptoms. So until your ulcer has healed. If some food bothers you, avoid it. The usual suspects include spicy cuisine, coffee, and citrus juices. Also, forget about traditional ulcer remedies such as bland foods and milk. They were never really effective, and now they have fallen out of favor.

Say No To NSAIDs

Between 15 to 20 percent of people who regularly take NSAIDs have ulcers. That is about 20 times the rate in the general population. If you are taking an NSAID such as aspirin or ibuprofen, it is recommended sticking with the lowest possible dose at which the medication is still effective. Or ask your doctor or pharmacist to recommend a substitute.

Eat Earlier

Ulcer patients often wake up in the middle of the night with gnawing pain in their guts. What really happens is the secretion of stomach acid during the night can be reduced by eating dinner earlier in the evening. Less acid secretion should mean less ulcer pain overnight and perhaps faster healing.

Favor Fiber

Increasing your intake of dietary fiber with foods such as whole grains and vegetables may help prevent the recurrence of ulcers. There is no evidence that fiber can promote the healing of an existing ulcer.

Go Sour On Sweets

You may want to cut back on your consumption of sugar. The more refined sugar in your diet, the greater your risk of developing an ulcer, probably because sugar stimulates the secretion of stomach acid.

Top cleansing foods to get your body back on track

Top cleansing foods to get your body back on track
	Lemon: Lemons are a staple of many detox diets, and there is good reason for this. Firstly, lemons are packed with antioxidant vitamin C, which is great for the skin and for fighting disease-forming free-radicals. Try starting your day with hot water and a slice of lemon to help flush out toxins and cleanse your system.
	Ginger: If too much fatty food or alcohol has caused problems for your digestive system, it may be worthwhile adding some ginger to your diet. Ginger is not only great for reducing feelings of nausea, but it can help improve digestion, beat bloating and reduce gas. To give your digestion a helping hand, try sipping on ginger tea or adding some freshly grated ginger to a fruit or vegetable juice
	Garlic: Garlic has long been known for its heart benefits, however the pungent food is also good at detoxifying the body. Garlic is not only antiviral, antibacterial and antibiotic, but it contains a chemical called allicin which promotes the production of white blood cells and helps fight against toxins
	Artichoke: If you have recently been overindulging in fatty foods and alcohol, adding some steamed globe artichoke leaves to your meals is a great way to help get your body back on track. Globe artichokes are packed with antioxidants and fibre and can also help the body digest fatty foods. On top of this, globe artichoke is renowned for its ability to stimulate and improve the functions of the liver - the body's main toxin-fighting tool.
	Beetroot: For those needing a quick health-boosting shot of nutrients, you can't do much better than beetroot. Packed with magnesium, iron, and vitamin C, the vegetable has recently been hailed as a superfood due to its many reported health benefits.
	Cabbage: It is an excellent detoxifying food. Like most cruciferous vegetables (including broccoli and sprouts), cabbage contains a chemical called sulforaphane, which helps the body fight against toxins. Cabbage also supplies the body with glutathione; an antioxidant that helps improve the detoxifying function of the liver
	Brown rice: Try supplementing your diet with healthier whole grains such as brown rice, which is rich in many key detoxifying nutrients including B vitamins, magnesium, manganese and phosphorous. Brown rice is also high in fibre, which is good for cleansing the colon, and rich in selenium, which can help to protect the liver as well as improving the complexion
	Watercress: Like most green herbs and vegetables, watercress is an excellent health-booster and detox food. Firstly, watercress leaves are packed with many vital detoxifying nutrients, including several B vitamins, zinc, potassium, vitamin E and vitamin C. Secondly, watercress has natural diuretic properties, which can help to flush toxins out the body. To reap the benefits of this nutritious food, try adding a handful of watercress to salads, soups and sandwiches