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!

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

Even though you might feel it is impossible to sleep without pillows, you will be surprised to know that sleeping without a pillow is a good way of preventing neck, back, and shoulder pain. Remember when you were a child, you would fall asleep at any place without waiting for a pillow? The human body can thus adapt to any situation owing to its resilience. And as we age, we are still able to rest our body comfortably without needing a pillow or any other form of support.

The Many Benefits Of Sleeping Without A Pillow-
If you have already encountered some signs and symptoms of sleep deprivation, you will need to find the root of the problem. In doing this, you may find that all these health issues may stem from the pillow you sleep on. If you, like many others, believe that pillows are an indispensable part of your sleep, you may be wrong. Your soft and cozy pillow may do you harm without leaving any scope of suspicion. Here are some of the most compelling advantages of not using a pillow while sleeping:

Neck and Shoulder Benefits: When you don t have a pillow while sleeping, your back, neck and shoulder muscles will extend naturally without causing any aches or sprains. When you sleep on a pillow that is very soft, it will strain the muscles on the neck while also decreasing the flow of blood to the head. When your head is tilted downwards on any pillow that is not able to provide optimum support for the head, the airflow to the respiratory system is much reduced. If you are already suffering from neck and shoulder pain, you may try sleeping a night without any support to see if the pain subsides.
Spinal benefits: Sleeping on your back without a pillow allows the spine to rest completely with the natural curves of the body. Sleeping with a thick pillow can displace your spine.
Sleep Benefits: When you are not having any neck and head support while sleeping, your body would be able to rest optimally. When you sleep on pillows that do not offer good support, your body starts compensating by engaging the back and neck muscles. This causes more strain when the body is supposed to be resting to overcome everyday stress.
Facial Benefits: Many people tend to bury their face in the pillow while sleeping. This will prevent your face from being able to breathe and perspire. The pores on the skin surface will not have any access to air. This leads to the formation of oil and grease on the face, and it will give way to blackheads as the added dust and impurities on the surface of the pillow will come in contact with your face.
For all these compelling reasons, you can try to forgo your pillows and observe improvement in your general health.

In case you have a concern or query you can always consult an expert & get answers to your questions!

Sleeping With A Pillow- Is It Good Or Bad For You?

Are you suffering from sleeplessness or disturbed and disrupted sleep? According to Ayurvedic principles, proper sleep, along with a proper diet, and a proper utilization of energy is very important for you to maintain good health. There are several practical Ayurvedic health principles, which can help you sleep better, and boost your body immunity. You can opt to follow these Ayurvedic principles for improving your sleep.

Maintain a disciplined sleep schedule: You must be very disciplined about your sleep. It has been observed that the mind is stable, dull, and slow from 6pm to 10pm, which is a good time for going to sleep Therefore, try to sleep early, which will enable you to get a good sleep throughout the night, and get up fresh early in the morning next day.
Mindful eating: You should have an early dinner, between 6:30pm to 7pm. As the sun starts setting, your digestive fire cools down. Hence, by eating a light early meal, your digestion will be improved. This positively impacts your sleep quality as well. Avoid watching television, reading books, or having conversations while you eat. You should concentrate solely on the food you eat and enjoy the various textures, aromas, and flavors of it.
Oil massage: Oil massage therapy is considered to be very important according to Ayurveda. Oil massages on your feet will help in improving your sleep. There are several nerve endings present in your feet, which get nourished by an oil massage. Massaging relieves stress, makes you feel relaxed, improves your blood circulation, and improves your sleep as a result of all this. You should keep herbal oils with you and get regular foot massages.
Pranayama: Pranayama is important according to Ayurvedic principles for improving the quality of your sleep. Every day, you should practice a few rounds of alternate nostril breathing known as Nadi Shodhana Pranayama. This is excellent for your mind and helps in calming down your nervous system. As a result, you get a better and deeper sleep.
Practice self compassion: Ayurveda states that your wellness and health depends largely on a proper balance between the mind, body, and soul. Some people make us feel charged up and positive after talking to them, while some people drain us emotionally and leave us annoyed. You should avoid the negative vibes and stay in a positive environment. Be mindful about who you speak to before going to sleep. It is recommended that you turn off your cell phone, computer, television, and social media activity at least two hours before going to sleep.
Exercise regularly in order to keep fit and physically healthy, as a healthy body leads to a healthy mind. This is essential for an improved sleep. Also avoid consuming caffeine, and any form of stimulant, especially after 3pm.

Ayurveda - 5 Ways It Can Help You Sleep Better!

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

Insomnia is a disorder where a person has difficulty sleeping. One can have problem falling asleep or staying asleep for long. Some people also have disturbed sleep. This can be a major problem as due to lack of sleep one feels tired and fatigued all day.

Recurring cases of insomnia hamper your daily activities and interfere with the smooth functioning of your life. Therefore, this condition should not be ignored and treated immediately.

Here are the various ways to treat insomnia:
Non-Medical (Cognitive and Behavioral treatment)
Several psychological and behavioral techniques can be used for the treatment of insomnia. Many of these methods can be easily self-taught and others require a therapist to be carried out properly. 

1. Relaxation training, which is also called progressive muscle relaxation involves the patient to tense and relax his muscles systematically in various parts or regions of the body. Relaxation techniques, such as breathing exercises, various forms of meditation, mindfulness and guided imagery are used for treating insomnia people. The use of audio recordings for guidance in these techniques is quite popular.

2. Stimulus control enables building an association between the bedroom and sleep. This is done by limiting several kinds of activities done in a bedroom. This may include going to bed only when very sleepy and leaving bed if you cannot sleep within twenty minutes. A strict bedtime and wake up time schedule has to be maintained.

3. Cognitive behavioral therapy or CBT involves changes in behavior like maintaining a strict sleep time schedule, elimination of afternoon naps and other habits related to sleep. A cognitive component is also added to this method. Unhealthy beliefs and fear regarding sleep are challenged and positive, rational thinking is encouraged. CBT is a very effective procedure for treating insomnia and the track record regarding success is high.

4. Changes in lifestyle are required to treat insomnia and prevent recurrence of insomnia, you should change certain habits and start some new practices. You should limit your intake of caffeine, alcohol and nicotine. Do not consume coffee or tea before going to sleep and avoid smoking. The habits may be stimulating and will keep you awake. Your diet should be balanced. You should avoid having rich and spicy food before going to bed. Avoid late meals and maintain a proper schedule for meals. Regular exercise can improve the symptoms of insomnia and you should try to work out every day.

Medical Treatment
There are many forms of medicines, which can treat insomnia. This includes over-the-counter medicines, as well as prescribed medicines. The type of medicine required completely depends on the severity and symptoms of your insomnia and other factors related to health. Therefore, you must consult a doctor before having any kind of medicine for treating insomnia.

The most common medicines for insomnia, which are usually prescribed by doctors are benzodiazepine hypnotics, non-benzodiazepine hypnotics and melatonin receptor agonists. However, medicines should only be taken after consulting with a specialist. Insomnia not only affects your health but also interferes with all your daily activities. Proper treatment should be taken to treat the same.

Ways to Treat Insomnia

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