• Gardening And Your Health

    When you are able to grow and enjoy your own organic vegetables, it will help to improve your diet. However, when you have such access to unprocessed, fresh foods in your backyard, it will not be the only reason that gardening is so good for you. Studies have shown that gardening has a positive impact on your health, especially in terms of what it can do for your mind, body and soul as you are digging in the dirt. If you have yet to get started with gardening, you should look into some of the different benefits that you can enjoy, such as:

    Reduce Anxiety And Stress

    When you get out into the garden, you are able to cut out your stress levels and your mental fatigue after a busy day. Studies have shown that people who take part in a stressful activity and then follow it up by just 30 minutes of reading indoors or 30 minutes of gardening, both were able to reduce stress. However, the gardening had a much stronger impact. You can truly fight depression when you put together a good-mood garden outside of your home.

    Decrease Heart Disease And Diabetes Risks

    Also check out JustDoc Diabetes Program

    Gardening is going to help you to stay active while reducing stress levels, so this means it can help with diabetes, heart disease, obesity and a number of other lifestyle diseases associated with inactivity. Eating whole, nutritious foods that you are growing yourself will also be wonderful for your heart health. Additionally spending time organising your garden or seeing items like these planters from OutdoorArtPros.com takes time and effort and is a good way to keep active and burn calories.

    gardening

    Increases Happiness

    There is growing evidence that there can be a number of behavior and health problems that are linked with just how much time you spend outside, including depression and anxiety. In children, there can be what is known as nature-deficit disorder. Gardening can help offer an outlet for creativity, brings about a sense of pride and accomplishment in each harvest of fresh foods, and it staves off the blues.

    Keeps The Mind Sharp

    Certain activities, such as gardening, can help to decrease your risk of Alzheimer's by about 50 percent. There is also research pointing at horticulture therapy as being engaging for dementia patients, offering a positive impact on overall well being.

    Improves Sleep

    When you are able to spend time digging in the dirt and tending your garden, it can improve upon your sleep quality. The physical activity is tiring and the tending of your garden will take a way a lot of stress and anxiety. What this translates to is your ability to fall asleep faster and experience a more restful night of sleep.

  • 7 Important Weight Loss Factors

    Losing weight is tough for many people and the fact that there are only a few weight loss programs that actually work, makes getting rid of those extra pounds even harder. If you are planning on going on a diet of some sorts, then make sure to take the following 7 important factors into consideration before losing weight by our nutritionists

    1. Avoid stressful situations
      Stress is almost a way of life for most people in today's busy world and it is stress that is one of the main reasons why some people find it so hard to lose weight. Food cravings increase as stress levels rise, causing the individual to turn to "comfort" foods to reduce stressful situations, resulting in those good intentions of losing weight to fall by the wayside. Avoiding stressful situations as much as possible is a great help to those trying to lose those few extra pounds.

    2. Low thyroid function
      Being under constant stress can cause the thyroid to shut down and if the thyroid isn't functioning properly, the body cannot burn fat easily. Anyone who is constipated, has low body temperature, dry hair and brittle nails, and is experiencing "flat" moods, should speak to their doctor, since it could be their thyroid that is preventing them from losing weight successfully.

    3. Getting enough sleep
      Having a good night's sleep every night is vital for losing weight. Getting adequate sleep makes the person feel full of energy upon waking up in the morning, regulates the thyroid, and keeps the body's hormones on the right track. Insufficient sleep can cause a decrease in melatonin which can lead to a disruption of the release of insulin during the day. This can change the stress threshold, making it easier for the individual to become stressed out or stay stressed all through the day.

    Diabetes diet

    1. Blood sugar
      According to the medical profession, weight increases if the body's blood sugar levels are high. Correct eating is the only way to keep the body properly fueled and blood sugar levels normal, so it is important to eat a healthy, well-balanced diet that includes plenty of fiber to lose any excess weight. An insulin resistance diet is often called for in these situations.

    2. Healthy gut
      Food allergens like gluten and dairy should be avoided. The reason they should be avoided is to prevent the possibility of inflammation developing in the stomach and increasing the risk of the onset of autoimmune illnesses, which can attack the thyroid. Plenty of fluids should be included in the daily diet too, to make sure that the body stays well hydrated.

    3. Environmental toxins
      The body is exposed to thousands of chemicals in the environment each day, some of which can change thyroid function and the body's ability to keep glucose levels normal. More fat in a body means more toxins, so there is a higher risk of Type-2 diabetes developing.

    4. Age
      Age is the final factor to consider in order to be successful at losing weight. Some people find that they gain weight easily as they grow older, but have a very hard time when trying to lose any excess weight they have gained over the years. Creating and sticking to a regular exercise routine and developing healthier eating habits will not only help to maintain an ideal body weight, but will also help to keep the body functioning in peak condition too.

    Sudden changes to your lifestyle and eating habits can sometimes make it easy for you to cheat from time to time. However, staying determined and focused on the ideal weight you're aiming for, will help you to stick to your diet, remain at a healthy weight, and avoid any unwanted weight gain in the future.

  • How To Manage Workplace Stress

    The need for employees to work hard in the fast-paced business world is one of the leading factors that cause stress and depression in many people. Although some people toughen up to handle the ever increasing pressures at work, most people resolve to shut down or even become passive. This almost always leads to low productivity, business processes grinding to a halt or little to no creativity. Unless one learns how to manage stress and workplace pressures, productivity becomes an issue in most business setups. You can also seek online counselling to get help from an expert. Discussed below are a few tips to help you manage workplace stress for better productivity.

    1. Report to work early
      Just because the contract says you should report to work at 8 or 9 in the morning doesn't mean you cannot show up early. Reporting to your station at least 30 minutes before the official time you enough time to savor your morning coffee, as well as check emails that may have trickled in overnight. With the 30 minutes head start, you will be able to handle and even reply to inboxes without any distractions. You will also be surprised how peaceful and quiet the office is at that time.

    2. Have a To-Do List
      Although smartphones, tablets, and laptops may be distracting, you can take advantage of these technologically advanced gadgets to manage your time better. In addition to using the calendar, take advantage of the To Do list, alarm, timer, and scheduler on your smartphone or laptop. These should help keep you on track and even handle tasks as they should. Timing tasks and having them cleared on time will help put you in power, hence do more in record time. Maintaining a daily planner also helps have a less stressful day.

    3. Be present in meetings
      We all dread long business meetings. This is one of the reasons most people feel bored and often engage in other activities such as checking the mail, or even worse, using the social media. Although these may seem important now, whatever is said in the meeting is more valuable and could force you into chasing after in later on in the day. Trying to multitask while in meetings will only take a toll on your day, and most probably drain your brain on the long run. Consider putting your phone or tablet in vibrate or silent mode to avoid getting distracted. Here is some advice.

    4. Try not to procrastinate
      The internet, and particularly the social media (Facebook, Twitter, Instagram, etc.) are some of the main culprits that help us procrastinate. If you have to use the internet at work, then focus on what is required but don't wade off. If you need to surf to clear your mind, then just allow yourself to surf for at least 5 minutes, or 10 minutes on the most. Some sites such as ESPN.Com and other helpful ones may come in handy when you need to pass some time. Remember not to overdo it, as this will only help you procrastinate.

    5. Set time boundaries
      Although smart gadgets may help make your work easier and even improve your productivity, they can be the main reason why you do not have some 'me' time. As much as you want to remain connected, it's advisable to disconnect and do things that you love doing. This could be to tend to your garden, watch a favorite movie, unwind, or just have some time alone. Disconnecting from these gadgets and appreciating other things 'offline' helps your brain relax and keep you motivated. The best thing with protecting your personal time is that you get to benefit psychologically.

    6. Meditation
      Meditation has all sorts of properties that can benefit you as a person and also take you down a notch or two after work or during it. There are a variety of different sorts of meditation out there and they truly can help reduce stress if done properly. With numerous techniques for meditations out there, you’re sure to find one that will work around you and your busy life.

    All of these tips should help reduce the incidence of stress at work and help you get and stay focused as well as feel a lot better.

  • 12 Ways To Boost Your Brain Power

    More brain power and more focus, means getting things done in a faster, efficient manner and comprehending things more easily. And, we’re just touching the tip of the iceberg here, there are plenty more benefits besides. So, how do you boost brain power – read on and find out.

    1. Do something challenging and new
      Fresh experiences, new hobbies, and even reading a new book can stimulate your brain. In addition to your usual routine, consider taking on something new to intrigue the mind. Changing your habits a bit or taking on something challenging can help increase your intellectual capacity.

    2. Engage in some aerobics
      Engaging your body in some physical exercise is particularly vital for your brain health. Aerobic exercises, for example, helps boost brain cell development by facilitating removal of toxic materials from the cell nucleus and promoting increased blood flow to the same. According to research, 20 minutes worth of aerobics is enough to facilitate improved cognitive and memory functions. Regular body exercise stimulates neuroplasticity, hence vital for your brain health.

    3. Memory training
      Memory training is vital particularly if you have been suffering from forgetfulness. Simple deeds such as memorizing your insurance number, credit card, ID, or telephone numbers can help boost your brain power. Make it a habit of memorizing numbers for this to happen.

    4. Be inquisitive
      Being curious creates new possibilities for the brain to solve some problems and come up with new ideas. It is out of curiosity that you get to learn new things, some of which many thought you would not.

    5. Have some positivity in life
      Taking too much focusing on negative forces can have a huge (negative) impact on your brain health. Stress and depression often burden brain cells and nerves making it almost impossible for the brain to produce new ones. Leading a positive life and having an active mind, however, paves the way for fresh brain neuron development, hence improved cognitive functions. It is never too late to lead a positive life. Kick out any negative thoughts and pessimists from your life to see something positive in life.

    6. Focus on healthy and nutritious meals
      Eating the right foods also plays a huge role in your brain power and health. The brain alone uses up up to 20% of all the nutrients and oxygen absorbed in the body. This is the reason why you need to focus on eating healthy and especially highly nutritious foods to improve your brain power. Some of the health food choices include organic proteins, vegetables, fruits, carbohydrates, and pure water. Talk to one of our nutritionists for help.

    7. Nootropics
      Nootropics can be the answer to a lot of people’s concentration issues. Being able to focus, harder for longer will help you reap dividends at work and at home. Though not a limitless pill, nootropics can really help improve your focus and get more from your efforts.

    8. Sleep well
      Sleep can be best defined as a natural brain detox therapy. Brain cells not only regenerate when we sleep but also expunge toxic compounds from the same. This leaves your mind fresh and rejuvenated for the next day's events. Try to get at least 7 hours of sleep every day to reap these benefits. Read our 10 tips for better sleep.

    9. Ditch the geeky gadgets
      While Sat Nav and smartphones seem to have made life much easier, they have definitely made out brains lazier. Creating a dependence on these only lowers your brain capacity, which is why you need to ditch these gadgets once in a while and take an old-school router.

    10. Ditch the calculator
      Many people rely on smartphones, calculators, and laptops to handle even the simplest tasks or math problems. While these gadgets make work much easier, they make your brain less active, hence lower brain power. Learn to use your brain to do simple calculations and other math equations instead of the calculator to boost your brain power.

    11. Quit smoking
      Cigarette smoking has many adverse effects on your brain health. First, it reduces the quality and amount of oxygen supplied to the brain. Quitting smoking can help reverse this and help boost your brain power.

    12. Read something new
      Look for a good, thrilling, or informative book or piece to read. Reading not only keeps your mind occupied but also helps trigger your imagination.

  • What Are The Top Benefits Of Weight Loss?

    Are you thinking about shedding off the extra pounds? Are you wondering whether or not it's actually good for you? Well, here are some of the advantages of weight loss that should you convince you to do it. Get advice from our top online nutritionists

    1. Improving Your Heart's Health

    High levels of cholesterol in the body lead to clogged arteries thus increasing the risk of getting a heart attack. You can reduce this risk considerably by losing a little weight. A recent study identified that obese and overweight women who reduced their weight within 2 years reduced their overall cholesterol levels in the body. Besides reducing the bad cholesterol levels in the body, losing weight can considerably decrease triglycerides and insulin improving your overall health. Weight also has correlation with diabetes, which can be controlled with diet

    2. Improved And Healthy Lifestyle

    You don't have to be necessarily skinny to be happy. Losing as much as 5% to 10% of your weight can improve your overall physical function and overall self-esteem. Knowing that losing a little weight can improve your lifestyle, you will be motivated to lose more weight even during the hard times. It's also a great way to improve your vitality and energy keeping you motivated all day and night long.

    3. Improved Mood

    A study identified that obese or overweight individuals who lost at least 5% of their body weight had better moods and sleep routines within 6 months. Of course, restricting yourself on dieting might drag your mood but knowing that you're improving your overall look is one way to get there. Without enough sleep, you're most likely going to be frustrated and irritable all day long. Therefore, losing weight is a good way to improve your sleep and your overall mood.

    There are lots of great ways you can lose weight and benefit from the improvements below - this list of the best products for weight management will help you do so and improve how you look and feel.

    4. Preventing Inflammations

    Short-term inflammations are indicative of injuries in your body. However, long-term inflammations can increase your risk of chronic diseases such as stroke, heart diseases or metabolic syndromes. However, exercising and proper dieting is one of the ways to reduce such inflammations in your body. It is also a good way to improve your immune system allowing better prevention against diseases or foreign substances in your body.

    5. Keeping Your Joints Healthy

    As you age, you're definitely going to need your joints to remain healthy. Certainly, you're going to need comfort walking up and down the stairs when you're older. Keep in mind that excess weight increases the wear and tear on your knee cartilage. It's actually one of the main causes of osteoarthritis, which can start as early as possible, if you're not taking good care of your weight. Research has revealed that losing at least 11 pounds can decrease your chances of contracting osteoarthritis by at least 50%.

    If you're always looking at elderly individuals who are running marathons on TV and wondering how they manage it, then losing your weight is the first step. Find the right exercises and dieting techniques to keep your weight down and keep your knees safe and sound even during old age.

    In conclusion, losing weight might not be as easy as most people make it sound but if you're working with the right personal trainer or dietician, you will get there soon enough. With these benefits of weight loss, you should be on your way to looking fit and healthy for a long time to come.

  • 5 Best Glucometers In India - Reviews and Prices

    Glucometer or glucose meter is an instrument that is used to measure the glucose concentration in the blood. It is used by diabetic patients to measure their blood sugar level on a regular basis. It helps them keep abreast with the sugar levels which can be very erratic despite taking various precautions. The instrument can also help you keep tabs on the blood sugar level by frequent monitoring to avoid any health complications.

    The International Diabetes Federation (IDF) also recommends the use of glucose meter. According to IDF, self-monitoring of blood glucose (SMBG) is necessary but at the same time care must be taken to timely check the efficiency of the glucose meter as well. Indians diabetics have also now incorporated glucose meter in their medication routine.

    Best glucometer in India are generally decided based on the accuracy of measurement and time taken to give the result. You can get a free glucometer as part of JustDoc diabetes reversal program. Below are the list of blood sugar testing device available in Indian market:


    Best Glucose Meter Available in India.


    1. Accu-Check glucose meter

    Accu-Check active is a light-weight device that uses less painful ways of blood extraction. The product consists of a monitor, 1 softclix lancing device, 10 sterile lancets, and 10 test strips. It usually requires 1-2 microliter blood for testing. The softclix lancing device, enabled with Clixmotion technology, makes the process of blood extraction less painful. The sterile lancets are used in the lancing device. Once extracted the blood is placed on the test strips and inserted in the monitor for results. Results are usually displayed in about 5 seconds. It also provides users with an average of the readings for 7, 14, 30, and 90 days. It requires very less amount of blood and pricking the finger is relatively easy and less painful. It comes with a 1-year warranty period and costs between INR 1399 – INR 1700.
    The product has received mixed reviews from customers. Although many customers are happy with the product, some of them remain unsatisfied with the extra costs for test strips.
    The device can be shopped at Amazon, Snapdeal

    2. Dr. Morpen Gluco One BG-02 Glucose meter

    This is one of the most popular glucose meters in India. It works on a biosensor model and weighs around 50 grams. It has a monitor with LCD display. The monitor is large enough for providing better visibility. Also available in the box are 25 free test strips, a lancing device, and 10 lancets. Its date and time feature is one of the highlights of this device. It also has a memory capacity of 300 readings. The testing method is similar to other devices, except that a first-time user manual is provided that comes in very handy. It uses 0.5 microliters of blood that is placed on the test strip and then inserted into the device. The results are available in 5 seconds. It also has a beeper that goes off upon completion of the test. It comes with a lifetime warranty. The price range for the product varies in between INR 800 – INR 1300. The device is known for its accuracy of results and its ergonomic model.
    It can be purchased at Infibeam, Amazon

    It should be noted that glucose meters are usually less accurate than lab tests.

    3. Omron HGM 112 Glucose meter

    One of the lightest devices, it weighs approximately 25.5 grams. One of the key features of this device is its ability to detect used strips. The device shows an error message if a strip is reused. As the device has an auto coding system, the setup process is relatively easy. The device box contains a monitor with a large LCD display, free strips, 10 lancets, lancing device, log book, manual, AST cap, and carrying case. It assures a less painful blood extraction. It comes with a 1-year warranty and requires 1 microliter of blood for testing. The result of the test is obtained in 5 seconds. This device comes in very handy for checking blood glucose level before and after meals. One of its major setbacks is its accuracy of reading and the fragile body structure, as the body is made of toughened plastic. It is one of the most economic devices available with its price ranging between INR 650 – INR 1000.
    The device is available for use in Amazon, Flipkart


    4. Dr.MorepenGluco One BG 02 Glucometer

    Like BG 03, BG 02 is also a biosensor-based glucose meter. It does not require any coding for its use as it comes along with pre-coded test strips. The device box consists of large LCD monitor, 10 coded test strips, 1 lancing device, 2 vial control solution, 10 lancets and owner’s manual. It has a memory capacity to store 450 reading including time and date. It has an easy 3-step operation and requires 0.7 microliter of blood for blood sugar levels detection. The results are obtained in 7 seconds. One of the main advantages of this device is that it also provides ketone detection in the blood. As it comes with pre-coded strips, it does not require recalibration with different set of strips. It also has the feature of maintaining a record of the blood glucose average of 7,14, 21, 28, 60, and 90 days. The device can be purchased for INR 600 – INR 800. A pack of 50 strips costs around INR 800.
    The device can also be purchased at Amazon, Ebay


    5. Johnson & Johnson One touch

    OneTouch is a device from Johnson & Johnson that weighs around 36 grams. It comes with a monitor, 50 free test strips, lancing device, and 10 sterile lancets. The process of testing is similar to other devices except that this device comes with an alarm. The alarm is very effective in bringing to notice a considerable drop or rise in the blood sugar levels. This device also doesn’t require coding of test strips hence making it very user-friendly. It requires 0.5 microliters of blood for testing and the result is displayed in about 5 seconds. The device is quite economical, ranging between INR 700 – INR 1000. Additional pack of 50 test strips will cost around INR 800.
    The device can be shopped at Amazon, Flipkart


    Apply for the diabetes program



  • Diabetes Diet Chart | Healthy Indian Food Chart For Diabetic Patient

    Diet and lifestyle habits are the major cause for the onset of diabetes and its after effect. It is rather estimated by WHO that 69 millions Indians are diabetic and the condition is going to become worse by 2025.

    [If you are a diabetic, have a look at our diabetes reversal program as well.]

    The indian diet plan is one of the big reason for obesity and further to obesity as it is low in fibre and protein. Lean proteins like chicken and fish should also be included in the diet along with high-fiber foods. The protein intake should have all the 9 essentials amino acids and less saturated fats which might risk your heart.
    Apart from protein, diabetes diet chart should be rich in fibre since it slows down the digestion of food thus controlling the spikes in the blood sugar level.

    Carbohydrates in our food are broken down to sugar (glucose) in the bloodstream. A proper diet routine needs to be followed. Eating wise, healthy and at regular intervals is a must for diabetic patients.

    Vegetables especially green leafy vegetables should form a major part of the diet plan as they are a rich source of nutrients required by the body. The whole idea is to eat optimum amount with necessary ingredients to make sure the sugar levels in the blood are maintained. One important factor to be kept in mind while deciding on a food chart is the glycemic index (GI) of the food item. GI indicates the rise in blood sugar a particular food item causes. Foods with low GI are recommended. Sugary drinks, dairy products, and alcohol should be avoided.

    5 Myths About Diabetes Diet Plan



    1) Diabetes drug can be adjusted for the amount sugar intake. If you are on insulin or any other diabetes drug, don't try to adjust the level of dosage intake based on the extra carbohydrate taken. This should be done only after the consultation with the doctor.

    2) Generally it is said that carbohydrates are bad for diabetic patient. This is a myth. Carbs are the foundation of healthy diet as it contains essential vitamin and fibre. So food like whole grain, brown rice should be taken in the diet.

    3) High intake of protein is good for diabetes. This is a myth as some of the protein have saturated fats which are unhealthy for heart.

    4) You need to have expensive diet plan and diabetic food. This is a myth. The food which are good for your family is good for you also. A dietician can help you with normal diet chart. You might be wasting money on diabetes specific food.

    5) No Desert or your favourite food(MYTH). There is no reason to stop consuming food which you love. You need to change the habits like having lesser intake, consider low sweetener food.

    Indian Diet Charts for Diabetes Management



    Being diabetic doesn’t mean you have to give up on eating good food. The choice of healthy food is all that matters. The foods mentioned consist of nutrients such as calcium, potassium, fibre, magnesium and vitamins A, C, and E. Inclusion of a high amount of proteins in the diet of a diabetic person is also beneficial.

    Healthy diet Diabetic patient Source: Apollo

    In order to control diabetes, it is important to consume low or good valued food items. Food items these days often come with the carbs content and glycemic index levels. The same food consumed can also have different GI’s as it depends on the preparation of the food or ripeness of a fruit.




    Healthy Food Chart For Diabetic Patient


    Early morning (7am)

    1 cup of tea + 2 Marie biscuits

    Breakfast (8-8:30 am)

    Oats/Muesli/Wheat flakes + ½ cup non-fat milk
    OR
    2 Phulka (no oil) + subji/ 2 Methi paratha (no oil) + 1 bowl of low-fat yogurt
    OR
    1 bowl of poha/ upma
    OR
    2 Egg whites + 2 slices of multigrain bread


    Mid-morning snack (11 am)

    1 Orange/ 1 cucumber/ 1 apple/ 1 pear/ 1 bowl of papaya/ 1 bowl of watermelon
    OR
    ½ bowl of roasted chana/ 1 bowl of sprouts

    Lunch (1 pm)

    1 bowl of salad + 2 phulkas (no oil) + 1 bowl of subji + 1 bowl of dal
    OR
    1 bowl of salad + 1 bowl of brown rice + 1bowl of dal + 1 bowl of subji
    OR
    Dalia khichadi + subji + 1 bowl of non-fat curd

    Evening (4pm)

    1 cup of Green tea + 2 biscuits
    OR
    1 glass of butter milk
    OR
    1 bowl of sprouts/ murmura (puffed rice)

    Dinner (7 pm)

    1 phulka (no oil) + 1 bowl of subji + 1 bowl of dal
    OR
    1 bowl of salad + 1bowl of vegetable soup
    OR
    Grilled paneer/chicken /fish + 1 bowl of salad


    Diabetes Diet Plans For Indian


    Day 1: Monday


    Early Morning

    Isabagol with luke warm water + Methi seeds soaked overnight in hot water + 3-4 Almonds soaked overnight

    Breakfast

    Try Oats Upma instead of just Upma + 2 Idli with Sambhar/ 2 Egg omelette with 2 slices of whole wheat bread slices.

    Oats have high fiber content and very low GI. It helps in keeping the person stomach full for a longer time. This helps in regulating digestion and is crucial for maintaining healthy blood sugar levels.

    Mid Morning Snacks

    Fruits of your choice (preferably Apple)/Tender coconut water + Butter milk (improves the digestive system as well as prevents hunger)

    Lunch

    2 Chapati (wheat) + 1 Bowl brown rice + 1 Katori Dal. Try including 1 bowl curd if butter milk is not taken at mid morning snacks. Eat salad 10 minutes prior to lunch

    Evening Snacks

    1 cup tea or coffee without sugar. Prefer green tea over normal tea

    Dinner

    Dinner should be light as it helps digestive system to relax.
    2 multigrain roti + Green vegetable + 1 bowl low fat curd / 1 bowl fish gravy + 1 bowl brown rice (if not take at lunch)

    Fish: Seafood mostly fish is a very healthy choice. Fish is a rich source of proteins and has very low unhealthy fats. As it has no carbohydrate content, it will not increase the blood sugar levels and is highly recommended.

    Day 2: Tuesday


    Early Morning

    Patanjali wheat grass powder with water + 5-6 Almonds soaked overnight in water

    Breakfast

    2 vegetable uthappam with sambhar dal + 1 glass juice of your choice/ 1 bowl sprouts salad made of green gram sprouts, cucumber, grated radish and lemon juice

    Sprouts are highly nutritious food items that are rich sources of proteins and low in carbohydrate content. They are also a rich source of vitamins as compared to other foods. The rich fiber content in them helps in maintaining low sugar levels in the body.

    Mid Morning Snacks

    1 plate poha with a cup of lemon green tea. For sweetness use honey instead of sugar

    Lunch

    2 multigrain roti + 1 bowl brown rice + 1 bowl vegetable + 1 bowl dal or rajma or chanas + 2 egg omelette

    Evening Snacks

    Puffed rice (muri) + roasted chana known as black gram helps in keeping the blood sugar in control

    Dinner

    1 bowl veg pulao or biryani made of brown rice + 1 bowl boondi raita + 1 bowl green vegetable

    Day 3: Wednesday


    Early Morning

    1 glass green leafy vegetable juice + 1 fruit (preferably apple)

    Breakfast

    2 Spinach chapati + 1 bowl low fat curd / 2 idli with Sambhar + 2 Eggs Omelette

    Mid Morning Snacks

    1 bowl sprouts salad made of green gram sprouts, cucumber, grated radish and lemon juice + 1 bowl vegetable soup

    Lunch

    2 wheat chapati + 1 bowl of chicken subji or veg subji + 1 bowl of pulses + 1 bowl of low fat curd.

    Chicken: Chicken is a lean meat that is prescribed to the diabetics due to its low-fat content. Baked chicken, grilled chicken, and chicken soup can replace red meats with a high-fat content. Unhealthy preparation of chicken like deep frying should be avoided.

    Evening Snacks

    1 bowl cranberries/ peanut chikki with vegetable juice

    Dinner

    1 bowl salad (10 min before dinner) + 2 wheat roti + 1 bowl subji + 1 bowl curd (if not taken at lunch)

    Day 4: Thursday


    Early Morning

    3-4 Almond or Anjeer soaked overnight + 10 ml of Patanjali Amla juice

    Breakfast

    2 Parotha + 1 bowl vegetable raita/ 1 Plate Sprout Salad made of green gram sprout + coconuts + soaked almonds + chillis and lemon juice

    Mid Morning Snacks

    1 bowl cut fresh fruits + 3-4 dry fruits

    Fruits are a rich source of vitamins, minerals, and fiber. They have low GI and are recommended to be eaten as a whole (not chopped or juiced). Berries that are a rich source of antioxidants can be consumed in breakfast. Apricots are a rich source of vitamins and have a low content of carbohydrates.

    Lunch

    1 bowl dal khichadi + Veg Raita + 2 Egg omelette/ 2 multi grain chapati + 1 bowl pulses + 1 bowl veg subji + 1 glass butter milk

    Evening Snacks

    1 cup boiled corn + 1 cup green tea with no added sugar

    Dinner

    Ragi dosa with sambhar + 1 bowl curd/ 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice

    Day 5: Friday


    Early Morning

    3-4 Anjeer soaked overnight in water + Isabgol in hot water or 1 fruit of your choice

    Breakfast

    2 Methi parotha + 1 bowl low fat curd/ 2 Idli and sambhar + 2 Eggs omelette

    Methi (Fenugreek): This is known to help in the absorption of the carbohydrates in food. It is a rich source of soluble fiber that slows down the digestion process thus helping in maintaining low blood sugar. It can be consumed as a vegetable. Its seeds can also be consumed in a powdered form of its seeds.

    Mid Morning Snacks

    1 bowl fresh fruits + 1 cup tomato soup

    Lunch

    2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc)

    Evening Snacks

    1 cup of green tea + peanuts or pumpkin seeds

    Dinner

    2 wholegrain chapati + 1 plate subji + 1 plate salad before meal. Chapati can be replaced with Rajgira paratha.

    Day 2: Saturday


    Early Morning

    Tea/Coffee 1 cup/skimmed milk 150 ml + 3-4 Almonds soaked overnight in water

    Breakfast

    Idly medium size –3 /Veg Upma (wheat rawa with less oil) 11⁄2 cups with Sambar/ Oats porridge with skimmed milk (1 bowl) or Vegetable sandwich

    Wheat: Food items that contain carbohydrates should be consumed in very minimal quantities. The body does require carbohydrates and hence consuming whole grains like wheat is recommended. The high-fiber content slows the digestion process and maintains sugar levels. Wheat also contains certain phytochemicals that are beneficial to the body.

    Mid Morning Snacks

    Whole fruit –1 (apple, orange, papaya, Guava etc can be included)

    Lunch

    1 plate veg salar (10 min before lunch) + 2 wholegrain chapati + half bowl rice + 1 bowl Palak Dal + Veg curry

    Evening Snacks

    Sprouts or chine chat –1 medium bowl (not seasoned)/ veg sandwich

    Dinner

    Veg Salad + 2 Phulka + Veg curry + 1 bowl curd

    Day 7: Sunday


    Early Morning

    1 cup green tea or Skimmed milk + 3-4 Anjeer soaked overnight in water

    Breakfast

    2 Idli with veg sambhar dal / 2 medium dosa with 1 bowl sambhar / Veg paneer sandwich with 2 whole grain bread slices / 1 sprouts poha with 1 bowl of low-fat curd / 2-egg white omelette with spinach and mushroom.

    Mid Morning Snacks

    1 bowl fresh fruits + 1 butter milk

    Lunch

    2 whole grain roti + 1 bowl brown rice + 1 bowl veg/non-veg curry/ 1 bowl vegetable pulao made with brown or red rice + 1 bowl dal + 1 bowl mixed veg raita.

    Evening Snacks

    1/3 cup hummus + 1 cup raw fresh cut veggies (green peppers, carrots, broccoli, cucumber, celery, cauliflower or a combination of these)

    Broccoli: According to a study conducted by Paul Thornalley et al, the sulforaphane in broccoli activates certain protective enzymes in the cells, thus preventing the damage caused by diabetes. Also, the vegetable is a rich source of fiber.

    Dinner

    Green peas pulao + 2 Wheat Roti + Veg curries + vegetable raita

    References:
    1) Mayo Clinic: Healthy eating especially important for those who have diabetes
    2) American Diabetes Association

  • Natural Remedies for Sagging Eyelids

    Sagging of the upper eyelids is a condition in which the upper eyelids fall to a position lower than the normal, giving the eyes a droopy appearance. Medically, this condition is known as blepharoptosis or ptosis and occurs with the weakening of levators muscles that help in lifting the eyelids. Severe cases can lead to obstruction of vision as the drooping eyelid can partially or completely obstruct the pupil. If this condition is severe and is left untreated, it can lead to amblyopia (lazy eyes) in children or astigmatism, both causing impairment of vision.

    How do sagging upper eyelids look?

    The drooping eyelid narrows the opening of the eye, making it appear smaller than normal. In some cases, the fold of skin between the upper eyelid and eyebrow is lost. The person suffering from this condition may unconsciously try to compensate for the limited vision by raising eyebrows and may have a surprised look on his or her face.

    Self-Diagnosis of Ptosis

    Look straight into a mirror, a sizable part of the eye should be visible above the pupil. No part of the pupil should be covered by the eyelid

    What causes sagging of the upper eyelids/ptosis?

    The most common cause of sagging of the upper eyelids is weakening of the levator muscles due to age. Mechanical damage to the eye due to injury, corrective surgery, or cataract surgery can also cause this condition. Autoimmune diseases like myasthenia gravis and diabetes mellitus, medical conditions like tumors of the brain and lungs, as well as certain toxins like those from the bacteria Clostridium botulinum (causative agent of botulism) and the snake black mamba can also lead to ptosis.

    How to fix sagging of the upper eyelids?

    Severe cases of ptosis can only be rectified with surgical intervention. For milder cases where surgery may be unnecessary, here are some natural and easy-to-follow remedies to help alleviate the condition.

    Cucumber:

    Cucumbers are rich in caffeic and ascorbic acid. They help in maintaining smooth, healthy, and glowing skin. They also help in reduction of inflammation and tightening of the skin. Place a chilled slice of cucumber over the affected area and leave it on for 15-20 minutes and rinse it off with cool water. This not only helps in reducing the sagginess of the eyelids but also prevents their occurrence.

    Chamomile tea:

    Chamomile contains high levels of antioxidants like terpenoids and flavonoids. Chill the chamomile tea bags in the refrigerator and apply it to the eyelids for 20-25 minutes. Regular application of this would help reduce sagginess of the eyelids.

    Aloe Vera Mask:

    Aloe vera has skin tightening and astringent properties. It also helps to soothe skin and improve its elasticity. A pack of four teaspoons of aloe vera gel, four teaspoons of yogurt and two teaspoons of oatmeal with a few slices of cucumber when applied for 10-20 minutes can help tighten saggy eyelids.

    Egg White Mask:

    Eggs white contain biotin and collagen that are required for maintaining elasticity of the skin. Topically applying the egg white to the upper eyelid can immediately reduce sagging. Continuous usage has long-term benefits and may restore the skin’s elasticity. It is important to wait for the egg white to dry out before washing it off with cold water.

    Grapes:

    Grapes have high quantities of polyphenols like resveratrol that have anti-aging and anti-inflammatory properties. The inclusion of grapes in diet and topical application of grape juice can not only reduce drooping of the upper eyelids and also prevent fine lines and wrinkles from appearing.

    Cold water/ice:

    Application of ice always helps in the reduction of inflammation by constricting blood vessels. Ice cubes and very cold water can be highly effective in lessening droopiness of the eyelids.

    Apart from these natural remedies, certain exercises can also help in reducing sagging of the upper eyelids.

    Exercise 1

    Place three fingers from each hand under each eyebrow. The palms need to be relaxed and can touch your face. Use your fingers to gently push the eyebrows as high as possible, while ensuring that your eyes are wide open. Hold it this way for about five seconds. Push down the forehead muscles to create resistance to the fingertips and hold this position for another five seconds. Repeat the exercise for 5-10 times a day. This helps in strengthening the forehead muscles and lifts the eyebrow.

    Exercise 2

    Raise the eyebrows as high as possible while keeping your eyes wide open. Hold the position for five seconds before slowly lowering your eyebrows. Repeat the exercise 5-10 times a day. This exercise also helps in strengthening the muscles of the eyebrow area.

    Exercise 3

    Close your eyes and gently place an index finger on each of the eyelids. Ensure that your elbows are stretched out while doing so. Apply a gentle pressure on the eyelids and hold for five seconds. Repeat this exercise 5-10 times a day. This exercise helps to tone the eyelid.

    Exercise 4

    Place the index finger under each eyebrow, gently pressing against the brow bone. Slowly close your eyes and gently pull the eyelids together. Hold this position for about five seconds and relax. Repeat it 5 times a day. This helps strengthen the levators.

    Exercise 5

    Place four fingers below each of the eyebrows and gently press against your brow bone. Hold for five seconds and gradually move your upper eyelids downwards. Hold it in this position for an additional 5 seconds and gradually release your eyelids. Repeat the exercise five times. This helps in lifting the upper eyelids.

    How can sagging of the upper eyelids be prevented?

    A research conducted in Netherlands and England suggested that higher BMI, lighter skin color, being male, and age increased the prevalence of saggy eyelids. Higher BMI leads to greater fat accumulation under the eyelids resulting in an increased gravitational pull on the eyelids. Sagging eyelids in people with lighter skin may be due to UV-induced damage in the skin. Maintaining a healthy lifestyle and protecting the eye from UV rays by wearing sunglasses and sunscreens may prevent the occurrence of drooping eyelids to some extent.

  • Healthcare Blog: 4 Great Choices

    The internet has never had a shortage of medical and health care information. In fact, the biggest challenge facing you has always been picking out the voices that are accurate, dependable, and useful to you. Fortunately, there are enough quality sites out there that you can find blogs that fit all of those criteria in a number of different niches. Are you looking for information about the political aspects of the American healthcare system, straightforward news about the latest research developments, or offbeat stories that entertain as well as they inform? You can find blogs to scratch each of those itches.

    The four healthcare blogs presented here are by no means the only ones worth your attention – others worth noting are WebMD and DoctorCPR. They present a nice, broad spectrum of options, and the odds are good that at least one of them will tickle your fancy.

    1) Shots: Health News From NPR

    In A Nutshell: Colorful narratives conveying a range of current news stories in the medical field. A wide variety of story formats.

    Doesn't Do: Strict cut-and-dried reportage.

    Though NPR is a conventional news service, its focus tends to be more personal and engaging than the wire services and other national news outlets. They tend to look for human interest stories and tell them in a way designed to maximize audience engagement.
    On the Shots blog, you'll find a collection of stories on subjects ranging from personal health to government policies. The blog is partnered up with Kiser Health News to provide some content, particularly the more political pieces. This blog is designed to support the related podcast, and a lot of the featured stories are available in audio form.

    2) Harvard Health Blog

    In A Nutshell: Insightful pieces on medical news and the latest health topics with plenty of analysis from experts. An intelligent but still easy-to-digest stylistic approach.

    Doesn't Do: Information on or commentary about political policies.

    The posts that appear on the Harvard Health Blog are authored by professionals from the Health Publications department of Harvard Medical School. Trustworthiness scores are off the charts with this blog, and the authors take pains to keep their work accessible and helpful to the general public. The blog updates quite frequently, and it often addresses health concerns in the news. The latest outbreak of the Ebola virus occasioned a thorough explanation of the global effort record to fight such diseases, and after Robin Williams' death, the blog featured thoughtful pieces on the challenges faced by those who go through suicide in their immediate family. The blog ranges from thought-provoking commentary to practical healthcare advice (e.g. how to get the most out of your next visit to the doctor) and is always a rewarding read.

    3) WSJ Health Blog

    In A Nutshell: News and policy items that affect healthcare delivered by one of the nation's most trusted news sources.

    Doesn't Do: Frequent Updates

    Even though it's been a while since the Wall Street Journal made a fresh post to its Health Blog, the site is still well worth visiting (and even bookmarking). The sheer quality of the content you'll find here more than makes up for the slow posting schedule. The WSJ is a reliable source for a diverse range of health topics, including both the highest-level political reforms and practical health news and advice that will be of immediate use to readers. The blog's stories always come with a heaping helping of statistics, factual data, commentary from experts, and other signs of journalistic quality. This doesn't render the blog dry or inaccessible, though, and considerable pains are taken to ensure that the content remains relatable and easy to grasp.

    4) James Hamblin, MD at The Atlantic

    In A Nutshell: An iconoclastic and distinctive voice, strong narrative structure.

    Doesn't Do: "Dry" news, short pieces

    Though James Hamblin's pieces for The Atlantic wouldn't technically qualify as a blog, they're all available through the magazine's website. Hamblin is a practicing physician and he infuses an ample amount of professional insight into the enjoyable stories he tells with considerable narrative skill. His pieces aren't featherweight click bait articles or long-winded features, but they are deeply engaging. Hamblin's pieces are typically relevant though they don't follow trends slavishly. Even when the author does tackle a timely topic, he's liable to choose an offbeat and memorable way to approach it. When discussing guns, for example, he chose to describe the very odd laws that keep some doctors from discussing firearms safety with their patients.

  • Sinus Infection Natural Remedies

    Many people experience sinusitis or sinus infection at a very young age. A few manage to recover from it without any prescribed medications with the help of natural remedies which has an effect that lasts longer than others. Many treatments like western medicines including antibiotics, anti-inflammatory medication, steroids and surgery in some cases have a very high potential to be harmful leading to side effects.

    Symptoms of Sinus infections include nasal congestion, cough, fever, sinus pressure and severe headache.

    Sinuses are hollow air-filled pockets within the bones surrounding the nose and are also present inside cheekbones and forehead that produces mucus which drains into the nose. The infection can be classified into two major categories – acute sinusitis and chronic sinusitis. Acute sinusitis lasts up to four weeks and is accompanied by cold.

    Chronic sinusitis lasts for months or even years with or without any symptoms such as nasal problems, allergies, and cystic fibrosis. There are several natural remedies to cure both the type of sinus infections that are not only effective but also relieve the infection, along with which come painful symptoms.

    Causes of Sinus Infections

    Sinusitis is responsible for the formation of mucus which helps the nasal passages to clear pollutants. The inflammation of the tissue also lines the cavities of the skull. In some cases of sinus infections, the inflammation blocks the sinus trapping mucus and air inside it which causes pain and pressure leading to bacterial infection.

    These infections can be caused due to bacteria, fungi or virus. If your sinus is caused due to allergies or polyps which are a deviated septum, natural remedies are considered the best cure. If you are prone to regular sinus infections, you can add some immune boosting herbs and supplements with a tweak in your diet.

    Treating the symptoms

    A sinusitis infection can make one’s nights sleepless and days miserable. The pain can also lead to depression and irritation. It is hence imperative to cure the underlying sickness and treat its symptoms. Before you begin to focus on boosting your immunity levels, it’s important to work on treating the symptoms of sinusitis.

    1. Keep yourself well hydrated

    One suffering from chronic or acute sinus must drink plenty of water, preferably without any added sugar. Juices, clear broth and hot tea are also fluids that may help to thin out the mucus from the nasal area and drain it out from irritated sinuses. By following this method, the mucus present will be thinned reducing the feeling of blockage

    2. Salt water rinse

    For optimum relief, you can use a neti pot with a sterile saline solution that helps to clear out the built up mucus in a natural way. A neti pot helps to irrigate the nasal cavity easily and is noted to be a very effective method to get rid of sinus aches

    3. Grapefruit seed extract

    A very effective and natural way to clear out the saturated mucus is to prevent any microbial contaminants from taking root in the inflamed and weakened tissues. Grapefruit extract is made from grinding dried grapefruit and pulp into a fine powder. You can use this mixture as a nasal spray which will help to breathe freely without any congestion.


    10 natural remedies for sinusitis

    4. Turmeric/ Ginger root

    Turmeric root is a helpful and fragrant spice that contains natural anti-inflammatory curcumin and is and antioxidant. When this root is combined with spicy ginger root and brewed into hot tea, the combination helps to loosen up the mucus from the nasal passages and release the sinus pressure

    5. Apple cider vinegar

    One best natural ingredient with a multitude of health benefits is apple cider vinegar. Adding two or three table spoon to a cup of hot water or tea can be consumed three times a day to give excellent results. You can also add lemon and honey or stevia to taste

    6. Garlic

    Garlic is a natural antibiotic that is beneficial to cure sinus infection, especially caused by bacteria as it consists antifungal properties. You can add it to a boiling water and inhale the steam. Consuming two to three cloves of garlic also helps to get rid of mucus

    7. Dissolve the Excess Mucus

    Eating spicy food help in dissolving mucus. Cayenne pepper or horseradish mixed with apple cider vinegar and lemon juice is another popular solution to create a mucus-dissolving elixir. This mixture releases the blockages and enables breathing easily

    8. Activating pressure points

    To relieve yourself from closed nasal passages, a quick face massage helps wonders. It takes less than two minutes to perform and helps to breathe easily. Once you know which points give you the most relief, you can perform this anywhere, anytime

    9. Inhaling steam

    Thick mucus can be broken up with adding a few drops of Eucalyptus or peppermint oils to hot water and inhaling the steam. To make this solution effective, you can cover your head with a towel while facing over the hot water. The mucus then thins relieving you from breathing problems

    10. Allergy-proof your home

    Allergies are a source of a sinus infection and can be avoided by proofing your home with the help of an air filter, using your bedding with allergen barriers and also by keeping your pets away from your bedroom. A humidifier also helps in keeping the air moist during dry months and forbids from the formation of mould allergies. These solutions help in curbing nasal allergies and helping you to stay away from dust mites, animal dander, mould spores, and pollen. These airborne irritants are reasons of sinus inflammation and congestion.

    Outdoor Airborne Allergens

    You are exposed to some of the most common outdoor irritants such as pollen, car exhaust and smog. You can avoid these irritants from entering your nasal track by wearing a mask or rolling your windows up while driving and setting your car ventilation system on circulation so that you don’t inhale them.

    Sleep - the magic medicine

    One must sleep for six to eight hours at least to boost up immunity levels. If you find it difficult to falling asleep and having an uninterrupted sleep, your doctor’s prescribed medicines can work wonders. Also, finding out ways to reduce your stress can promote a deep and peaceful sleep. Meditation also helps in sleeping well and in turn increasing your immunity. A regular exercise at a moderate rate is also a very effective way to reduce stress and overall health.

    Change your lifestyle as a cure

    Our immune systems thrive when they are provided with optimum nutrition, good amount of sleep, filtered water, moderate exercise, and some form of stress management. Hence changing your lifestyle is a positive start for a healthier immunity and is considered as one of the most natural ways to combat sinus infections.

    Natural remedies can be the safest form to cure sinusitis that gives a long lasting result. By following a few solutions, you can clear up the mucus and breathe without any congestion.