For diabetics, healthy eating is essential. This can be the most important tool available in managing diabetes and blood sugar fluctuations. This is because what a person eats has a direct effect on their blood sugar levels. When food is digested, it is broken down into a form of sugar known as glucose. This powers the body and acts as an energy source. For this, the body needs insulin. In the case of diabetics, insulin does not function the way it should or is not present in the required amounts. This causes the glucose to remain in the blood and in turn spikes blood sugar levels. The good news is that diabetes can be controlled. This is where the person s diet plays an important role.

Not all food causes an increase in blood sugar levels. The effect of a food item on a diabetic depends on how it affects the body s ability to process glucose. Processed foods, fatty foods, food with added sugar etc. can cause a spike in blood sugar levels. However, fruits and vegetables do not have the same effect. Foods that have a high glycemic index do not keep a person satiated for long but cause blood sugar fluctuations. On the other hand, foods with a low glycemic index do not cause blood sugar fluctuations and keep hunger satiated for longer. Hence, the former should be avoided as far as possible. Replace processed grains with whole grains, red meat with lean meat or fish and add plenty of beans and legumes to your diet. Trans fats should also be avoided.

Eating right can also help with weight management. Being overweight puts additional pressure on the insulin available which leads to frequent blood sugar fluctuations. Eating right accompanied by regular exercise is crucial to weight management. Keeping your weight under control can even help prevent diabetes especially in cases, where a person has a high genetic risk of developing diabetes. This can also help reduce the risk of further complications.

When it comes to diabetes, eating at the right time is as important as eating the right food. Diabetics should not leave long gaps between their meals. This is because having a gap of more than 3 hours can destabilize blood sugar levels and be dangerous for the patient. Hence, a diabetic should eat smaller, more frequent meals. It is also a good idea for a diabetic to monitor sugar levels before going to sleep and after waking up.

Importance Of Diet Management In Diabetes!

300 Calories is the average calorific value of our daily sugar intake. It's no wonder then that dietician and weight loss gurus across the world will advise you to quit added sugar as the first step of a weight loss program. Added sugar refers to processed sugar in the form of cubes, sugar crystals or powdered sugar and does not include natural sugars found in fruits, vegetables etc. Apart from cakes and sweets, we eat added sugar in a number of ways including a number of packaged foods like sauce and salad dressings.
If you consume a lot of sugar on a daily basis, quitting added sugar could leave you with withdrawal symptoms. Quitting added sugar is not easy, but here are a few reasons it is well worth the effort.
1. You'll have fewer pimples
Sugar has inflammatory properties. This can trigger systemic inflammation leading to the acne. Thus quitting sugar can instantly reduce the number of pimples on your face and give you clearer skin.
2. It improves the health of your heart
Added sugar can raise insulin levels. This activates the sympathetic nervous system and increases blood pressure and heart rate. Stopping your consumption of added sugar can lower cholesterol levels and decrease the amount of triglycerides in the body. This lowers blood pressure and boosts cardiovascular health.
3. A friendly weight scale
Replacing toffees with dry fruits will considerably reduce your calorific intake. Similarly switching packaged salad dressing for fresh homemade dressing can also make your salad healthier. Given that we eat added sugar in so many forms, making a conscious decision to quit added sugar can have a big impact on your daily calorie intake. Studies show that this simple step can lead to a weight loss of up to 10 pounds in six months.
4. It'll make remembering names easier
Added sugar can hinder learning and memory. Over time, it can also damage communication between brain cells. Quitting sugar can boost both your short term as well as long term memory. You will also find it easier to focus on will be able to be attentive to something for longer periods of time.
5. A good night's sleep
You don't just need 8 hours of sleep a day; you need 8 hours of restful sleep at the right time. Sugar makes blood sugar fluctuate and the crash that follows a sugar high can make you feel sluggish around mid-day. Many people find that if they have an afternoon nap, it becomes more difficult for them to fall asleep at night. Sugar also releases cortisol that interferes with sleep. Thus quitting added sugar can keep you alert through the day and help you fall asleep easier at the end of the day.

See What Really Happens to Your Body When You Stop Eating Added Sugar

We all look forward to a good night s sleep after a long day at work. Sleep is one of the most blissful habits and is very essential as well. When one has not had a good night s sleep, the following day s productivity takes a toll for sure. It is therefore very essential to get good rest for at least 8 hours. Take the suggested therapy for any disease and it would include 8 hours of rest.

However, when you look closer, the poor sleep is due to some patterns that are our habits. This could include our food patterns, the side we sleep, the pillow we use, etc. Read on to know more!

Food habits: Eating very close to bedtime is one of the worst things to do, especially if it is a greasy meal that you have had. Lying down after a heavy meal gets the acid coming up to the throat and causing further irritation. Keep the dinner light if you really are late for it.
Smoking: Smoking up just before you hit the bed is another habit you should kick (even if you can t kick the habit of smoking itself), the chemicals released keep you awake and stimulated and do not let you sleep.
Alcohol: Though the general belief is that alcohol induces a good amount of sleep, it requires extra metabolism and so does not give a good night s sleep. Think of hangover the next morning! There is no one who has a hangover without feeling groggy.
Irregular sleeping pattern: While this is difficult with the changing times, it is very important to stick to a schedule. This helps in the body getting a good, restful sleep and not confusing it as to when to sleep and when to wake up.
Lack of exercise: One of the many side effects of lack of sleep is the lack of a good sleep.
Sleep environment: Keep a pillow and blanket that is comfortable, not too cosy. The room temperature should neither be too warm or cold.
Technology: Keep technology (TV, mobile, tablet, etc.) out of your room and see how your sleep will improve. You can always catch up later on what is happening around you.
If you thought it was just about some hours of sleep, think again. In the long run, there are multiple effects of poor sleep including.

Irritated, moody, angry
Lack of focus and concentration
Loss of productivity
Memory loss
Relationship issues
Poor habits like binge eating and drinking (caffeine and coke) and excessive smoking and drinking
So, sleep for the prescribed 8 hours and see your quality of life improve.

Sleeping Habits - 7 Things That Can Help You Improve It!

We're all guilty of making fun of snorers, but sometimes this snoring can be a symptom of sleep apnea. Sleep apnea is a condition where breathing is not continuous and may start and stop many times while asleep. This affects the quality of your sleep and in turn can affect many aspects of your health including your cardiovascular health. Here's how:

High blood pressure
When a sleep apnea patient's breathing stops, the oxygen levels in the blood also suddenly fall. This can increase your blood pressure. High blood pressure means that the heart muscles need to work harder to pump blood through the body.

Cardiomyopathy
As a result of high blood pressure, the heart walls may become thicker and the heart muscles become stiffer. This is known as cardiomyopathy. As this condition worsens, the heart becomes weaker and is unable to maintain a regular rhythm. This can eventually lead to heart failure.

Arrhythmia
An irregular heartbeat is also known as arrhythmia. This may also be related to the changes in the heart's structure that follow the drop in blood oxygen levels. In many cases, arrhythmia has no visible symptoms and can often go undiagnosed. This can result in the formation of blood clots in the atria which can lead to a stroke.

Sleep apnea is easy to diagnose. If the doctor feels that you show symptoms of sleep apnea, you may be asked to stay on the hospital overnight and undergo a sleep evaluation. This tests a variety of body functions including brain activity, eye movements, heart rate, breathing patterns and blood oxygen levels.

Treatment for sleep apnea depends on the causes for this condition. If you are overweight, regular exercise and a change in diet can help you lose the excess weight and cure sleep apnea. Similarly, if your sleep apnea is triggered by an allergy, treating the allergy can help cure the sleep apnea. Other forms of treatment for sleep apnea may include:

Continuous positive airway pressure (cpap)
This is a machine which pumps air into the body through a nasal mask. By keeping the pressure in the machine higher than normal air pressure the upper airway passages are kept open and hence the quality of your sleep is improved. An auto cpap machine can modulate the air pressure such that it is higher when you inhale and lower when you exhale.;

Oral devices
Your doctor may suggest oral devices that allow you to keep your mouth open while you sleep. This is easier to use than cpap machine but less effective. Surgery is the last resort when it comes to treatment for sleep apnea.

Sleep Apnea and Its Link to Heart Failure

A good night's sleep is very essential for the body and mind to recharge and be ready to function to its full extent each day. Though, the constant change in lifestyle has altered the fixed sleep hours, it is still advisable that for a healthy lifestyle, 7 to 8 hours of sound sleep is essential.

Studies reveal that about 60% of the UK population is sleep deprived, getting 6 or less hours of sleep. Further, studies have shown that there is a good correlation between a person's food habits and the sleep pattern. While some foods are good at inducing sleep, there are others which help you reduce fatigue that sleeplessness brings in.

The following is a list of foods along with their most significant benefits:

Cherries: Cherries contain Melatonin which controls our biological clock and is often used to combat jetlag. Melatonin improves duration and quality of sleep.
Bananas: Bananas are loaded with Potassium and Magnesium, which are very good for cardiovascular health and cognitive functioning and are believed to induce peaceful sleep.
Mangoes: Mangoes help by boosting the immune system and provide a good night's sleep.
Blueberries: Blueberries are believed to reduce oxidative stress and muscle cell inflammation and are an excellent choice of snack for lack of sleep. Blueberries balance the level of blood sugar and stabilize the hormone of satiety, Leptin, thus, inducing better sleep.
Milk: A glass of warm milk induces sleep. Add a pinch of cinnamon and see yourself sleep even better. Scientists believe that Tryptophan and Serotonin do the magic. Not just milk, even other dairy products such as cheese can improve your sleep.
Fish: Salmon, Sardines, and Tuna are rich in Omega-3 fatty acids and also contain vitamin B6. All these are believed to improve cognitive state and are believed to induce a restful sleep.
Nuts: Be it walnuts, pecans or cashews, all nuts have a soothing effect. They are a rich source of Tryptophan, which is an amino acid responsible for sleep. They release Melatonin and Serotonin which regulate the biological clock and manage sleep patterns.
Herbal tea: For instance, Chamomile tea and Valerian tea act as a mild sedative and encourage a healthy sleep. The whole act of brewing the tea with the aroma wafting through the air is believed to promote a soothing effect too. Green tea is also considered as a god sleep inducing agent.

8 Great Things To Eat For People Suffering From Poor Sleep

Sleep problems, which can be defined as a sleeping pattern where the parents are unsatisfied, are one of the leading concerns of parents. Children should get a minimum nine hours of sleep so that their health and brain development can occur. Sleep problems can affect not only their health, but also their social and school life. Any interruption or abnormality in a child's sleeping patterns should be examined by a doctor and parents should make necessary efforts for knowing the actual causes of sleep interruption of their kids.

What are the causes of sleep disorders in children?

    Injuries and accidents
    Behavioural troubles
    Overeating
    Slow-reaction times
    Performance problems
    Mood problems
    Learning, concentration and memory troubles

Commonest signs of sleep troubles in kids:

    Difficulty in falling asleep
    Occurrence of unusual events at the time of sleeping like nightmares or sleep-walking
    Snoring and breathing pauses
    Difficulty in staying awake in daylight
    Daytime performances can be adversely affected

Best methods for dealing with sleep disorders in children:

    Regular bed-timing should be sincerely maintained at night.
    Relaxing routine for bedtime needs to be followed,including story-book reading, getting warm bath and others.
    Noise in the house, especially at night, should be minimized so that unwanted disturbances can be eliminated.
    If the room temperature is pretty comfortable, then your kids can sleep peacefully.
    Giving caffeine in excess quantity, especially before sleeping, should be reduced otherwise the kids will not sleep well.
    Meals should not be provided just before bedtime; rather they should be taken a few hours before sleeping.
    If your kids are so very addicted to different electronic gadgets or devices like telephones, televisions, computers and others, then they might face sleeping troubles. Thus, it is your duty to keep your kids away from this kind of addiction.
    If your kids are too very tired, then do not keep them awake forcibly; rather you should make them sleep immediately so that they can get a relaxed sleep at night.

If you think that sleep disorder has become a serious issue with your kids as well, then nothing can be a better option than consulting any health physician. They can best analyse the underlying cause of this issue with your kids.

How to Deal With Abnormal Sleep Behaviour in Children?

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