– Henry David Thoreau

Walking is one of safest and best forms of exercise. But a regular walking programme is more than indispensable for diabetics. Walking, on a regular basis, helps to keep your sugar levels in check. It burns calories, exercises your respiratory muscles, increases oxygen uptake, and boosts the production of endorphins, the “feel-good” hormone. What’s more, it does not require any special equipment or gear. Most important, walking can be done anywhere. When you walk, you will also feel close to nature and with yourself.

Walking basics for diabetics

Go for a walk, as and when time permits. The best thing to do is to go for a 30-minute regular walk, set at a good pace—not too fast or not too slow—4-5 times a week. If you can’t, for whatever reason walk at one “go,” break your walk into two 15-minute sessions at different times of the day.

There are a few things you’d need to incorporate to derive the best possible benefits from your walk. Let’s look at them:

Walk with the right footwear

Without the right footwear, your walk will be tiresome and could even hurt your feet. So always wear the right type of shoes while going for your walk. Your shoes should fit you well and feel comfortable. They should be well-designed and able to absorb shock. This is very important to prevent foot problems, such as blisters. Remember that diabetes slows down your natural healing process. Hence, getting the right fit in a walking shoe is an important part of foot care and wound prevention.

Wear the right type of socks. This will again help prevent blisters. It is best not to wear your favourite cotton socks! You won’t believe this. But, the fact is, cotton binds sweat. This can lead to blisters. Choose a synthetic fabric that does not hold sweat. This will help keep your feet dry, which is good for you.

Walking posture

First things first. Your walking posture matters. The right posture makes your walk not only more effective but more enjoyable too. This is how you should walk: Hold your head high and swing your arms gently as you walk. To do this correctly, bend your arms at a 90-degree angle, and swing them naturally, back and forth.

Warm up

It is important to warm up before starting to walk briskly.

• To start with, walk slowly for 2-3 minutes. Take a couple of minutes to stretch all the major muscles you will be using when walking
• Hold each stretch for 10-20 seconds
• Never jump while stretching
• Your warm up should last 5-10 minutes. This will help to slowly increase your heart rate and deliver blood to areas of the body that are about to work, when you walk.

Cool down

Cooling down after a walking session is as important as warming up.

• Allot the last five minutes of your walk to cool down
• Also, slowly reduce your pace of walking. This lowers your heart rate; your heart will come closer to your resting heart rate [This is a person’s heart rate at rest]. A resting heart rate [60-80 times per minute] denotes your basic fitness levels. It can be measured by the number of heart beats per minute when you are at complete rest.
• Duplicate the stretching exercises you did to warm up. But, don’t extend this beyond five minutes.
• This routine will increase your flexibility and reduce muscle soreness. You will also now be more relaxed and focused.

Know your heart rate

Place first two fingers over the radial artery located in your wrist directly in line with the thumb. Feel the artery pulsations to record your heart rate. Count the beats for a full one minute, or count for six seconds, and add a zero at the end. If you felt your heart beats 14 times in six seconds, the number would be 140 for a full 60 seconds. Counting for only six seconds is a convenient method. However, it is more accurate to count for full 60 seconds.

You can, of course, use wearable devices that monitor your heart rate continuously. These days wearable devices are easily available and are not too hard on your pocket either.

Target Heart Rate

To get the most health benefits from your walking plan, your heart, while exercising, should be in the range from 55 per cent to 90 per cent of your Maximum Heart Rate. Subtract your age from 220 [226 for women] to calculate your Maximum Heart Rate.

You can now easily find your Target Heart Rate. It should be in the range of 50-60 per cent of your Maximum Heart Rate.

Try to start at the lower end of the range. As you become more accustomed to the schedule and more fit, try to aim for a higher heart rate, while staying within the range.

How to use Target Heart Rate

The range from low [55 per cent] to high [90 per cent] is your Target Heart Rate. Feel your pulse at your wrist for 10 seconds. Count your pulse for 10 seconds, several times during your walk. If you fall below your Target Heart Rate, walk faster. If you are above your Target Heart Rate, slow down.

The post Walking basics for diabetics appeared first on Complete Wellbeing.

We are in good health until all parts of our body work well and in tandem. One such part is the immune system — a structure that acts like a guard, protecting us against the harmful invaders. The system works on a simple principle — recognition of the “self” from a “non-self”. The non-self is anything that is foreign and capable of harming our body like bacteria and viruses. Immediately after to the entry of a pathogen [disease-causing germ], the system triggers what is called an immune response, in which antibodies [also called the T lymphocytes] are produced against the invader, eventually killing it.

However, at times there is an interruption in the normal process and the system makes a mistake of identifying the self as non-self, thereby creating what are called the auto-antibodies, which are capable of destroying the body’s own cells. This forms the basis of a group of disorders called autoimmune diseases.

The autoimmune process leads to various results — it could be slow damage of a cell, tissue or organ or stimulation of an organ into excessive growth or interference in the functional process. Moreover, the disorders could be either organ-specific or widespread. In organ-specific autoimmune disorders such as Hashimoto’s thyroiditis or Grave’s Disease, the autoimmune activity is directed against a particular organ — thyroid in this case. In non-organ specific autoimmune diseases, the activity affects many organs and systems in the body such as Systemic Lupus Erythematosus [SLE] in which skin, kidneys, joints, blood vessels and even DNA and other nuclear components are affected. Organs or tissues usually affected in this group of ailments are the endocrine glands [such as thyroid, pancreas or the adrenal], blood and its components, digestive tract, skin, connective tissues, muscles and joints.

The cause of autoimmunity

The exact reasons for onset are still not very clearly understood, but genetic predisposition is said to play an important role. First-degree relations such as siblings or children are at higher risk than others; so are women than men.

Further, autoimmune diseases are numerous; they occur worldwide, however, only a few are more common to any given population. For example, the incidence of SLE is higher in Chinese and in the black population, while Diabetes type-1 is widespread in India than in Japan. Thus, autoimmunity could also have an ethnic background.

Autoimmunity could also be acquired. For instance, the incidence of multiple sclerosis is higher in US and Europe than in India or Japan. However, it is seen that Japanese or Indians born and brought up in the US or Europe, tend to acquire the disease more easily than those who go there after adolescence. On the other hand, migrants to Africa are more susceptible than their children born there. Thus, it can be said that environmental factors, lifestyles of the adopted country and dietary habits play a role in autoimmunity. Other causes include bacteria, viruses and certain drugs that could trigger an autoimmune response in people with a predisposition to the disease.

Autoimmune Diseases in India

We all know that Amitabh Bachchan was ill with Myasthenia Gravis and that Vidya Balan played a girl with Multiple Sclerosis in the movie Guru. But not many know that both these come in the category of autoimmune diseases and the prevalence of either is not statistically high in our country unlike a few others that need attention such as diabetes type-1, thyroid-related ailments or rheumatoid arthritis.

Dr Jayant Sohoni Nasik-based, Consultant of Internal Medicine, says, “With state-of-art diagnostic tools, modern medicines and increased awareness, the management of autoimmune diseases has become easier. In most of the cases, diagnosis is based on medical history, symptoms and blood tests to check the antibody presence.”

Current treatment is based on three goals:

1. Relieving symptoms and secondary complications
2. Preserving organ function
3. Reducing the autoimmune activity.

“Apart from this, it is important to boost the morale of the person as living with a disease needs patience, stamina and will power,” adds Dr Sohoni.

People with autoimmune diseases mostly face problems with their self-esteem, caring for themselves, family relationships, sexual relationships, pregnancy, and child bearing. Families, friends and acquaintances can contribute a great deal in making life easy for them. He or she may just need a willing ear to listen, may need company for an excursion or to a distracting movie, or may need something completely different to take his or her mind off things. Try not to be too direct but creative in your ways to render help—a coupon for a therapeutic massage, a refreshing movie or even a walk in the park. Such simple gestures can do more wonders to the patient than you can ever imagine.

Common Autoimmune Diseases: Triggers, prognosis and treatment

Vitiligo

What is it?

Disorder of skin pigmentation; sets in usually at a young age.

Self that is recognised as non-self

Colour giving melanocytes

Trigger for autoimmunity

Genetic predisposition; occupational — mostly due to chemicals

Prognosis for Vitiligo

Patches of skin lose colour, usually on face, hands, armpits and the groin. Affected skin is light-sensitive.

Treatment for Vitiligo

Light make-up to conceal areas. Phototherapy, corticosteroid drugs and grafting or plastic surgery. Sunscreen essential to prevent UV damage.

Diabetes Mellitus Type-1

What is it?

Almost complete or total absence of insulin production by the pancreas.

Self that is recognised as non-self

Insulin-secreting cells of pancreas

Trigger for autoimmunity

Primarily genetic predisposition, but even a viral infection to the pancreas could be a trigger.

Prognosis for Diabetes Mellitus Type-1

Sets in usually in the juvenile years. Frequent urination, thirst, weakness and fatigue, since cells are starved of glucose. Weight loss as cells try obtaining energy from fat cells. Could also cause urinary infections, boils, delayed wound healing, blurred vision and tingling in hands and feet.

Treatment for Diabetes Mellitus Type-1

Regular check-ups with the doctor, espeically to prevent secondary complications. Regular injections of insulin. A monitored diet, especially carbohydrate intake is must. Monitoring of ketones in blood and urine, since excess leads to ketone shock that could cause coma and death.

Hashimoto’s Thyroiditis

What is it?

The thyroid gland is unable to produce enough hormones.

Self that is recognised as non-self

Thyroid gland cells

Trigger for autoimmunity

Genetic predisposition, environmental or due to an infection.

Prognosis for Hashimoto’s Thyroiditis

Tiredness, muscular weakness, weight gain, constipation, dry hair, sensitivity to cold and goitre [enlarged thyroid gland]

Treatment for Hashimoto’s Thyroiditis

Thyroid hormone replacement for a lifetime. In case of goitre, drug treatment or surgery may be essential.

Grave’s Disease

What is it?

An overactive thyroid leading to excess hormone production.

Self that is recognised as non-self

Thyroid gland cells — here the antibodies stimulate rather than destroy the cells

Trigger for autoimmunity

Genetic predisposition, environmental or due to an infection.

Prognosis for Grave’s Disease

Insomnia, irritability, weight loss, heat sensitivity, muscular weakness, brittle hair, shaky hands and bulging eyes.

Treatment for Grave’s Disease

A lifetime of anti-thyroid drugs, to reduce the levels of hormones

Rheumatoid Arthritis

What is it?

An inflammatory condition wherein joints of fingers, wrist, ankles, toes and others swell up, get stiff and at times deformed.

Self that is recognised as non-self

The synovial membrane that surrounds and maintains the joint space.

Trigger for autoimmunity

Usually sets in due to inflection.

Prognosis for Rheumatoid Arthritis

Inflammation in the tissue lining joints. Muscle pain, painful and deformed joints, weakness, fatigue, weight loss. Early mornings are the worst times due to stiffness.

Treatment for Rheumatoid Arthritis

Non-inflammatory and/or immunosuppressive drugs [in severe cases] are given. Physiotherapy and occupational therapy help. Few feel diet rich in with omega-3 fatty acids helps.

Pernicious Anaemia

What is it?

Failure to absorb Vitamin B12 which is needed for production of normal red blood cells and nerve cell metabolism.

Self that is recognised as non-self

Intrinsic factor produced by the stomach lining – Vitamin B12 combines with this before getting absorbed.

Trigger for autoimmunity

Familial condition, more common in women and in the middle ages, also associated with disorders like diabetes mellitus.

Prognosis for Pernicious Anaemia

Could show no symptoms. In few, headache, tiredness, sore mouth and tongue, weight loss and jaundice. At times loss of balance or tingling in feet.

Treatment for Pernicious Anaemia

Folic acid tablets or injections of Vitamin B12 are needed, at times permanently.

Multiple Sclerosis

What is it?

Chronic disabling. Damage to the fatty myelin sheath of the nerve fibre that helps smooth transmission of impluses from brain and spinal cord to rest of the body

Self that is recognised as non-self

Myelin sheath of the nerve fibres

Trigger for autoimmunity

Genetic disposition, ethnic, acquired, environmental, viruses of herpes and measles at times

Prognosis for Multiple Sclerosis

Vary amongst people, could last for weeks at times; tingling, nubmness fatigue due to muscular weakness, rigidity leading to paralysis, vertigo, unsteady gait, slurred speech, difficulty in swallowing in incontinence when bladder is affected.

Treatment for Multiple Sclerosis

No available cure as yet. Drugs given to alleviate the secondary complications. Corticosteroids may help in an acute attack. Few claim changes in diet and inclusion of evening primrose oil and sunflower in diet helps. Physiotherapy for muscular weakness

Myasthenia Gravis

What is it?

Muscles become weak and tire easily

Self that is recognised as non-self

The acetylcholine receptors of the muscles, responsible for picking up nerve impulses.

Trigger for autoimmunity

Genetic predisposition, infection, injury, sex [women are affected more than men]

Prognosis for Myasthenia Gravis

Either a sudden or gradual onset. Affects people differently. Muscles of the eyes [drooping eyelids], face, throat [difficulty in swallowing], larynx [hoarseness, weak voice, difficult speech], arms and legs and respiratory tract may be affected.

Treatment for Myasthenia Gravis

Drugs to facilitate nerve impulse transmission to the muscles. Corticosteroid drugs to suppress autoimmune process. Physiotherapy also helps strengthen the weak muscles.

Systemic Lupus Erythematosus [SLE]

What is it?

A multi-organ disorder affecting skin, kidneys, lungs, heart and even the brain in later stages, however, primarily the lesions are in the connective tissues.

Self that is recognised as non-self

Mainly the connective issue

Trigger for autoimmunity

Mainly genetic predisposition and hormonal factors, but triggers could be viruses, sunlight or few types of drugs.

Prognosis for Systemic Lupus Erythematosus [SLE]

Joints feel painful and swollen, fatigue, loss of appetite, nausea and hence weight loss. Skin is sensitive to the sun. Commonly seen is a “butterfly rash” on the cheek and nose and red, circular rashes on other parts of skin.

Treatment for Systemic Lupus Erythematosus [SLE]

Still no cure. Drugs given to alleviate swelling and symptoms. Use of sunscreen with higher SPF is the must. Immuno-suppressive drugs are given in severe cases.

The post Autoimmune Diseases: A primer appeared first on Complete Wellbeing.

1. Food labels are confusing and not easy to understand for a lay person
2. The ambiguity is higher if you’re wanting to know how much sugar a product actually contains.

You may have commonly come across the labels ‘No added sugar’, ‘Unsweetened’ or ‘Sugar-free’ on various products. Let’s understand what these three terms actually mean.

Understanding the Difference Between Sugar-Free, Unsweetened and No Added Sugar

1. No added sugar

If no sugar or sugar-containing products are added during processing, then a product can be labelled as ‘No Added Sugar”. It can’t be presumed to be free of sugar though. It simply means that the manufacturer didn’t add any sugar during the process of manufacturing. A product with a ‘No Added Sugar’ label may still contain natural sugars, artificial sweeteners or sugar alcohols. Foods commonly carrying this claim are granola bars, spreads, fruit juices and preserves.

2. Unsweetened

If you see this term on a food label, it means the product contains no added sugars, no artificial sweeteners, and no sugar alcohols whatsoever. So does that mean you have found your safe zone? Well, at least there are no artificial sweetening additives in your product. However, it doesn’t mean the food contains no sugar at all, as it may have naturally occurring sugars. For instance, even single-ingredient products like juices will have fructose or fruit sugar. Yet it will be labelled as ‘No Added Sugar’ or ‘Unsweetened’ on the food pack wherein the natural sugar fructose present in the fruit may contribute as much as 20g of sugar in a 200ml glass of juice.

3. Sugar-free

This tag is most popular with diabetics, for obvious reasons. For a product to be labelled sugar-free, it should contain no more than 0.5g of naturally occurring or added sugars in a single serving. The catch here is that artificial sweeteners or sugar alcohols may not be included in this 0.5g.

Be careful while buying products with a sugar-free label on the packaging. Scan the ingredients to check if other sources of sugar are on the list. If there are other ingredients like artificial sweeteners or fructose, know that they will contribute to your total calorie intake from that product. Common foods that carry this claim are chewing gums, syrups, candies and juices.

How a ‘Sugar-Free’ Product is Made Sweet

In order to meet the regulations laid down by authorities like FDA in the US and FSSAI in India, food manufacturers add sweetening agents like sugar alcohols [also called polyols] to the product. Sugar alcohols have a chemical structure that partially resembles both sugar and alcohol, hence the name. However, they do not contain any alcohol. By adding these substances, they can make the product sweet and at the same time reap the benefits of adding labels like ‘no added sugar’ or ‘sugar-free’ on the product. Food manufacturers use food label making software to customize sugar alcohol labels and generate nutrition and marketing claims based on the latest regulatory requirements.

Sugar alcohols are either natural or artificial, have the same or higher sweetness quotient and are lower in calories. These products are as palatable as any regular sugary processed food. They also work as a bulking agent in the product, but provide you with almost no nutrition.

Related » How to Plan the Right Meals for Those With Diabetes

How to Know if Your Food Contains Sugar Alcohols

Look for these names on the food label:

• Erythritol
• Isomalt
• Maltitol
• Mannitol
• Sorbitol
• Xylitol

These are the most commonly used sugar alcohol additives.

Is It Safe to Consume Products With Sugar Alcohols?

Occasional consumption of artificial sweeteners and sugar alcohols is fine, however prolonged or excess consumption of such products should be avoided. While these products are definitely low on calories and could help one’s transition from a regular sugary diet to one with reduced sugar, but they do have a flip side to them.

1. 1. If you are a diabetic or you are on a keto diet, you need to watch out for polyols, as these substances are essentially carbohydrates and will set your sugars off. You may consume these under the impression that they are helping to keep your sugars in control or supporting your keto diet. But, sugar alcohols like isomalt, maltitol, mannitol etc can contribute to anywhere between 1.5kcal to 3 kcal/gm.
   2. Over consumption of products with sugar alcohol could have a laxative like effect and you may experience gas, bloating and diarrhea.
   3. Most of these sweeteners are way higher on the sweetness index as compared to natural sugar. Overconsumption of these can impair the sweet receptors in the body due to over-stimulation. Consequently, you will not find sweet foods sweet enough and will have to add extra sugar. It will also hamper your tastes for naturally sweet foods like fruits and certain vegetables.
   4. There’s also a psychological angle to this. If you think you have controlled your calorie intake through the day because you had more of “Sugar-free” foods, you may be tempted to reward yourself by having extra servings of other sweet foods. This could be especially detrimental to diabetics. Teens tend to binge on colas because they believe that choosing the diet version makes it less harmful, and they end up consuming much more than they usually would.

Be Mindful of Your Choices

As a health conscious consumer, be mindful of the choices you make.

1. Always read the nutritional label and particularly the serving size
2. Read the ingredients well and be aware of these hidden additives that could hinder your journey towards a healthier you
3. Use natural ingredients as sweet enhancers, like dates, raisins, figs.

The post The Truth Behind Sugar-Free, Unsweetened, and No Added Sugar appeared first on Complete Wellbeing.

This product comes in the form of single-use sachets that are convenient, mess-free, and pack-in the sweetness of 2tsp of sugar.

This liquid sweetener is 100% safe and can be consumed by everyone including diabetic, obese and health-conscious folks. There are no added flavors, chemicals, or additives and it has absolutely no side-effects. Rather, consuming Ray NoSugar will benefit people with diabetes and those trying to control their weight. It scores zero on the Glycemic Index and does not increase blood sugar or insulin levels in the body. Ray NoSugar is currently available in packs of 45 Easy Snaps with leading e-commerce platforms such as Amazon, Snapdeal and Flipkart.

The post A liquid stevia product appeared first on Complete Wellbeing.

This article is an in-depth, evidence based, exhaustive guide on Apple Cider Vinegar. If you’re in a hurry, you can skip to the relevant section by clicking below.
Here’s what we shall explore:

• History Of ACV
• What is ACV
• 10 ‘Real’ Benefits of ACV
• Possible Myths and Fallacies
• How to consume

History of ACV

Legend has it that Hippocrates, the greek father of medicine, treated many of his patients using Apple Cider Vinegar or ACV. He used this folk remedy to treat various conditions ranging from bad breath, sore throat, ulcers to even ‘fractures’.

The presence of ACV has also been traced back to Egyptian urns as old as 3000 BC! Greeks and Romans supposedly used ACV for flavouring food like salad dressings. It was also used to fend off certain diseases, as a body deodorant and a healing tonic.

Surprising uses for apple cider vinegar, huh?

But all of the above uses do not have sufficient evidence to support them. So let’s look at something more evidence based.

In the beginning there were…

Apples!

Apples were first grown in Egypt on the banks of the Nile River around 1300 BC. After this they spread throughout Africa and Europe. And then, through trade, to the rest of the world.

Until recently, apples were not widely used for eating—the ancients considered them too “sour”. Apples were instead used to make juice. They would be juiced and consumed immediately as they had a low shelf life.

But by 55BC, when the Romans arrived in England, apple juice was an old story. Apple Cider was now a popular drink with the masses. This can be found in the literature of the time.

So what is Cider?

Apple Cider is fermented apple juice. It’s an alcoholic beverage widely consumed in all of Europe and the USA.

Apple juice is left to ferment in barrels. The natural sugars in carbohydrates of fruits like apple get broken down by yeast and bacteria and turned into ethanol (alcohol).

Thus is born Apple Cider.

So what’s the difference between Apple Cider and Apple Cider Vinegar?

Apple Cider is an alcoholic beverage containing ethanol.When Apple Cider goes through a second round of fermentation, the ethanol gets converted into acetic acid, thus forming Apple Cider Vinegar.

Vinegar is an old fermentation process. The first traces of vinegar go back to almost 5000 BC in ancient Babylonia.

This indicates that the ancient cultures of Egypt, Babylon, Greece and Rome might have used ACV for its health benefits, antibacterial properties, preservative abilities…the list goes on.

Somewhere through the course of time, ACV was lost. And with it were lost the whole host of health benefits that it offers. But In recent times ACV has resurfaced and this ancient food is now being used for the many benefits it provides.

What is ACV?

As we have already established, ACV is formed when Apple Juice is fermented into Apple Cider, then fermented again to form ACV.

Let’s try to breakdown ACV further into its nutritional components.

Scientific evidence shows more or less negligible nutritional value of ACV. But that doesn’t mean it has no value at all.

ACV is diluted acetic acid. Acetic acid helps induce a higher absorption from the food consumed. This plays a significant role in its “magical” health benefits. Its capability to aid absorption is a gold mine on its own.

Like any other vinegar, ACV is approximately 5% acid. Therefore, drinking apple cider vinegar in large proportions can actually be harmful. All one needs is about a teaspoon of Apple Cider Vinegar to get all the benefits associated with it.

Now that we know the formation and constituents of ACV, let’s look at its health benefits. We will also debunk some myths which have been doing the rounds, so that you don’t harm yourself.

The Benefits of Apple Cider Vinegar

Anti-allergen

Allergies occur when a stimulant causes irritation to the system. Common colds, pollen and weather changes are examples of common stimulants. When this happens, the body produces histamine to combat the alien particles/sensations. The release of histamine helps but the effects of histamine on the body and the mind can hurt. Rashes, fever and swollen airways are too much to handle. In such a situation, a spoon of ACV with warm water may provide relief. ACV is a natural antihistamine which helps to slow down the production of histamines and quells the symptoms of allergy.

Arthritis Pain

Many on the internet claim that ACV cures arthritis—they’re mistaken. Arthritis is a condition which needs to be treated holistically and ACV can, at best, play its part by ‘aiding’ your pain relief efforts.

Calcium buildup in joints causes stiffness and pain. ACV contains potassium, which helps prevent this buildup. Accumulation of toxins is yet another cause of arthritis. The pectin in ACV helps remove the toxins from the body. A spoonful of Apple Cider Vinegar in a glass of water can help ease arthritis over time.

Diabetes Control

ACV has been found especially effective in controlling blood sugar levels and type-2 diabetes. Type-2 diabetes is characterised by insulin resistance. Studies have shown that taking ACV along with a high carbohydrate meal showed reduced spikes in blood sugar post the meal. This can also be used for pre-diabetics who are suffering from only High Blood Sugar levels. A separate study also found that consumption of ACV with a ‘cheese snack’ for dinner, reduced blood sugar levels the following morning. Thus it also helps to reduce fasting blood sugar levels.

Weight Loss

No, ACV does not ‘burn fat’ or ‘increase metabolism’, as many articles claim. Remember, when it comes to losing weight, there are no shortcuts—you need to change your lifestyle. But ACV can certainly support your efforts. Research shows that ACV intake reduces body weight, body fat mass, and serum triglyceride levels.

A spoonful of ACV with a cup of water just before meals can help you reach satiety earlier and keep you feeling full for longer.

Sore and Itchy throat

Germs cannot survive in an acidic environment. ACV being 5% acid can provide some respite when we have an itchy throat. A tablespoon of ACV mixed in warm water can be used for gargling. This can be repeated 2–3 times a day. Avoid taking ACV directly for it is too acidic and can irritate the throat.

Skin Care

Dermatologist Dr. Marie Jhin says it can be used for drying out pimples. She also gives a thumbs up to ACV as a home remedy for insect bites thanks to its acid content.

Dandruff

The acid content of ACV is supposed to stimulate the shedding of dead skin cells on the scalp. It also has antifungal characteristics that can keep your scalp healthy. Always dilute it in water before applying on scalp.

Body Odour

Applying ACV is a nifty solution to shun body odour. There are several causes of body odour from an underlying health condition to consumption of certain kinds of foods. ACV does not prevent the body odour but only acts as a natural and healthier substitute for a deodorant. It also provides an acidic barrier for the skin that helps to keep bacteria and germs at bay. If you have a serious issue with body odour, consult a qualified dermatologist.

Bad Breath

Bad breath, like bad body odour, could indicate an underlying condition. Improper food habits, indigestion and poor oral care/hygiene are the most obvious causes of bad breath. Gargling with a mixture of ACV and water can help reduce bad breath. Do not gargle with undiluted ACV as it can damage your teeth. Half a spoon of ACV in a glass of water is sufficient to kill odour causing bacteria.

Improved Nutrition

ACV has been known to aid absorption of nutrients from other foods. That means, consuming ACV makes other foods more nutritionally effective.

The Possible Myths

The above mentioned benefits are ones that are evidence based, backed by expert. But there are also other benefits doing rounds of the internet. These benefits are have not yet been conclusively established by research. Hence it’s wise to not take them at face value.

Here is a list of unverified benefits associated with Apple Cider Vinegar:

• Prevents/cures cancer
• Causes ‘instant’ weight loss
• Makes teeth healthy
• Cures varicose veins
• Whitens teeth
• Cures insomnia
• Cures baldness

Dosage and How to consume

In almost all scenarios, where ACV is applied to the body or consumed, it’s never used without dilution. Because of its acidic nature, it’s always diluted with water/honey.

The dosage is always about 2-3 [5ml-30ml] teaspoons per 200ml and no more.

It can also be consumed in foods like salad dressing. The best option is to use an organic, unfiltered version!

We’d like to conclude by saying Apple Cider Vinegar is not a “magic” food. It’s not a cure-all solution. But there is no doubt that it is a great addition to one’s diet and has some great benefits 🙂

If you enjoyed this article, share it immediately with your loved ones!

The post Apple Cider Vinegar [The Ultimate Guide] appeared first on Complete Wellbeing.

Succulent blueberries are generally eaten raw, but they can also be consumed in the form of puree, extract, concentrated powder and tea. They are popular ingredients in jams and jellies, and are also used to add flavour to salads and various baked goods, like muffins and donuts.

Health benefits of blueberries

Blueberries have received special accolades due to their unique health benefits. Studies have shown that blueberry consumption strengthens the blood sugar regulatory system, nervous system and digestive tract. Here are a few reasons to include blueberries in your everyday diet.

• Anti-cancer properties: As mentioned above, blueberries are rich in antioxidants, which work to neutralise free radicals linked to the development of certain chronic diseases including many types of cancer. The folate content in blueberries can help prevent the formation of cancer cells due to DNA mutations.
• Blood sugar benefits: Even though these tiny berries are not particularly low in terms of their glycaemic index, studies have shown that they favourably impact blood sugar regulation by improving insulin sensitivity in people who suffer from obesity and diabetes.
• Heart health: Research suggests that regular consumption of blueberries improves cardiovascular health.
• Reduces blood pressure: In a study published in the Journal of the Academy of Nutrition and Dietetics, regular intake of blueberries was shown to reduce hypertension.
• Cognitive benefits: According to studies, blueberries boost brain health and memory. Regular consumption of these berries can cause delay in the development of Alzheimer’s disease. Researchers have also found that age-associated memory loss can be prevented and reversed with blueberry juice.
• Eye health: Blueberries protect the retina of the eye from damage caused by sunlight. Being high in vitamin C, they reduce intraocular pressure, decreasing the chances of developing glaucoma.
• Bone health: Blueberries contain calcium, magnesium, manganese, zinc, iron, phosphorous and vitamin K. Each of these is a component of our bones. Adequate intake of these minerals and vitamins contributes to building and maintaining bone structure and strength. Iron and zinc fulfill crucial roles in maintaining the strength and elasticity of bones and joints. Low intakes of vitamin K have been linked to a higher risk of bone fracture. However, adequate vitamin K intake improves calcium absorption and may reduce calcium loss. [Source: Medical News Today]
• Urinary tract health: Blueberries prevent bacteria from sticking to the walls of the urinary tract. Drinking unsweetened blueberry juice on a regular basis ensures urinary tract health.

So remember to include blueberries in your shopping list and make sure you and your family have them as often as possible.

The post Blueberries: health benefits of this delicious fruit appeared first on Complete Wellbeing.

What is apple cider vinegar?

Apple cider vinegar (ACV) is a product of fermented apple juice. It contains an acid called acetic acid that yields its characteristic sourness and smell. It has strong alkalising properties.

How does one use ACV?

ACV is an acid that needs to be diluted with water for safe consumption. Shaking up the bottle before use helps to mix its resting contents (‘mother’). You may also concoct it into beverages and fruit juices. It is easiest to use as a salad dressing. Just mix a tea spoon of ACV with some honey, salt and pepper. You may explore incorporating it in cooking, pickling and baking too. You can also add a spoon of it to the water used for steam during facials and clean-ups. ACV is also a wonderful hair tonic. After you’re done with shampooing and rinsing your hair, give your hair a final rinse with diluted ACV [1:1 with water].

How much ACV can be consumed?

Start with a tablespoon diluted in a glass of water and gradually move to a maximum of two tablespoons of ACV per day.

When is the best time to consume ACV?

ACV taken either on empty stomach or before food helps to cut appetite. Consuming ACV with meals helps to delay carbohydrate digestion and offers satiety [feeling of fullness].

Who can take ACV?

Anyone who is seeking weight loss, is diabetic or wants to control their cholesterol/ lipids can benefit from regular use of ACV.

For how long should I take ACV?

As with any practice, sustain the use of recommended amounts of ACV for a few months to reap its health benefits.

The benefits of ACV

The acid in ACV acts on the food eaten by delaying digestion and absorption of carbohydrates. So, the rice and bread or roti will take longer than usual to be completely digested, thereby slowing the release of sugars, which is especially beneficial for diabetics. This slow release also reduces hunger as it makes one feel full for longer by reducing appetite and thus aids weight loss.

ACV helps to minimise sugar cravings and insulin, thereby helping better blood sugar management.

What research says

There are several claims for using ACV but let’s see what research confirms.

Strong evidence

• For blood sugar control when carbohydrates are coupled with ACV in diabetics
• Improvement in insulin resistance

Promising trends

• ACV has promising existing pre-clinical research to support appetite reduction leading to lesser food consumption which requires evidence from further clinical studies on weight loss
• Management of dyslipidaemia—cholesterol and triglycerides

Poor evidence

• Use of ACV pills for acne
• For sinus problems

Precaution while using ACV

Never consume ACV directly. It is pungent and has an unappealing taste; it  may also corrode your tooth enamel. Practise the good old adage of less is more for in large quantities, ACV may cause nausea and interact with certain medications

Buying tips

Go for unpasteurised raw and unfiltered ACV for its beneficial suspended elements. Look for the type that contains the ‘mother’. The mother is a beneficial part in ACV. ACV may not cure all ailments but it sure is a cue to combine it in several dishes!

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As you are finalising the menu for the dinner party you have planned next week, you learn that your guest Simon has diabetes. After you mentally scratch off the kheer (rice pudding) you planned for dessert and assume you can’t serve your homemade bread, the panic subsides and you start to think about what you can offer your guest. Cooking for someone who has diabetes really isn’t that complicated, but there are a few things to keep in mind.

There Is No Such Thing as a “Diabetic” Diet

Diabetics eat the same proteins, vegetables, fruits, nuts, seeds, legumes, dairy products, and whole grains that should be part of any healthy diet. They don’t need to eat special “diabetic” foods. They don’t necessarily use artificial sweeteners instead of natural sugars. Foods like bread and rice aren’t completely off-limits.

Diabetics do, however, need to control their portion sizes of foods that are high in carbohydrates such as rice, bread, potatoes, pasta, and foods containing sugar. So, if Simon only eats a few bites of your naan, don’t be offended. It isn’t that he doesn’t like it, it’s that he can only consume a small amount at a time.

People With Diabetes Can Eat Dessert

One of the biggest myths regarding diabetes is that people who have it must totally give up eating sugar and desserts as soon as they are diagnosed. There’s also the [false] belief that people with diabetes got the disease because they couldn’t control themselves and ate too much sugar in the first place.

Cutting back on sugar consumption is a good idea for everyone, including people with diabetes. However, having diabetes doesn’t prevent someone from enjoying sweets in moderation if they so choose.

Simon allows himself a set amount of carbohydrate choices per meal. If he wants to have some of your rice pudding for dessert, he’ll plan to eat fewer carbohydrates during earlier courses. He may completely skip certain dishes or just taste each one. Don’t worry if he doesn’t try everything and don’t try to push foods on him that you notice he isn’t eating. It would be nice to let him know the dessert plan ahead of time so he can plan accordingly.

Also read » Signs that you are eating too much sugar

Meat and Fat Should Be Eaten in Moderation

There is a common conception that since people with diabetes can’t eat many carbohydrates, they can eat unlimited amounts of protein and fat. While it is true that proteins and fats don’t immediately raise blood glucose the way carbohydrates do, eating too much “bad” fat at a meal can hinder the body’s use of insulin.

Insulin, produced by the pancreas or injected by some people with diabetes if their bodies don’t produce enough naturally, converts glucose into energy for muscles, organs, and cells in the body. Several hours after a fatty meal, blood glucose can rise if insulin isn’t doing its job.

Just like everyone else, people with diabetes should eat protein and fat in moderation. Simon will probably prefer your vegetable dishes to high-fat foods such as lamb.

Low-Fat and Non-fat Foods Aren’t Necessarily Better

Next time you are tempted to purchase a low-fat or non-fat version of something, compare its nutrition label and ingredient list to the full-fat version of the product. Frequently, when companies remove fat, they replace it with other things including sugar.

While adults with diabetes are up to four times more likely to have heart-related ailments and should watch their intake of unhealthy fats, foods labeled “low-fat” and “non-fat” may not always be the optimal choice.

Fiber Is a Friend

Some people think that if you have diabetes, you can’t ever eat starchy foods or fruit. It’s true that these foods are generally high in carbohydrates and should be eaten in moderation, but some of them contain lots of fiber. Fiber reduces the effect of those carbohydrates in the body. The more fiber a high-carbohydrate food contains, the better.

Fiber is listed as a carbohydrate on nutrition labels, but unlike other carbohydrates, it doesn’t raise blood glucose. Instead, it makes you feel full and keeps your digestive tract in good working order. When Simon eats fruit or starchy foods, he tends to select those with more fiber such as apples [instead of apple juice], chickpeas, and sweet potatoes. For this reason, he may eat more of your dal than your rice.

An Eating Plan That Works Today May Not Work Forever

Diabetes is a progressive disease. When Simon was first diagnosed, he was probably able to maintain good blood glucose levels simply by eating a healthy diet and exercising. Over time, that plan may no longer have produced the desired results. Simon may have added medications to his daily regime or he may have reduced the number of carbohydrates he allows himself at mealtime.

Someone with diabetes can be “good” and “follow the rules,” yet still find themselves with less than optimal blood glucose readings down the road. Simon may eat dessert at this dinner party, but if he returns a few years from now, he may not.

The next time you find out someone with diabetes is coming to dinner, don’t panic. They eat the same foods that you do. They just eat less of some of them.

The post How to Plan the Right Meals for Those With Diabetes appeared first on Complete Wellbeing.

Even as a child, I always seemed to have a sweet tooth—so much so that my mother was constantly concerned that I would get diabetes, although it is not a disease that runs in my family. It turns out, however, that good genetics only go so far, especially if you mistreat your body. When I was born, type-2 diabetes was non-existent in children and adolescents. It wasn’t until the 1990s when it began being diagnosed in people under the age of 18—and even then it only accounted for three per cent of all cases of new-onset diabetes in children and adolescents. Today, however, type-2 diabetes accounts up to 50 per cent of new-onset diabetes cases in youth! Diabetes—along with other metabolic disorders—are running rampant. According to a report in the Australasian Medical Journal, India tops the list with more than 62 million diabetic individuals.

Fructose, the culprit

Typically our organs, like our liver, kidneys, gastrointestinal tract, lymphatic system and the skin, are designed to detoxify our body. When we’re healthy, our body functions normally and eliminates any harmful substances. However, if our system is overwhelmed—our body can’t perform all the necessary functions and instead stores these substances at harmful levels. This appears to be happening in the case of eating too much fructose, which is a type of sugar. Though it’s found naturally in foods like fruits and vegetables, it is being synthesised and turned into high-fructose corn syrup, which in turn can be found in sodas, juices, and other processed foods. The most important point about fructose is that it doesn’t get metabolised the same way that glucose does.

Glucose is a sugar that is utilised by all of the cells in our body. It is our basic form of energy. However, fructose, the sister carbohydrate, [which also happens to be 70 per cent sweeter than table sugar], bypasses the gut and goes straight to our livers. Some of it gets stored as glycogen, but some of it gets turned into triglycerides, which is a fancy term for fat. Too much of this can overload our livers, becoming a chronic liver toxin, and eventually lead to diseases like gout and non-alcoholic fatty liver. Once this happens, our body is negatively affected in many ways. As physician and pioneer of diabetic research, Wilfrid Oakley had said in 1962 in Transactions of the Medical Society of London, “Man may be the captain of his fate, but he is also the victim of his blood sugar.”

Your body is resilient

When your body doesn’t or can’t detoxify itself any longer, disease can set in. Our bodies are, however, intelligent and resilient systems. Even when they are burdened by poor diets, they can improve in relatively short periods of time by small diet changes. A 2015 study published in Obesity showed that metabolic syndrome can be improved in children simply by reducing fructose consumption and replacing it with healthier carbohydrates, keeping caloric intake more or less the same. The children saw improvements in their blood pressure, cholesterol readings and other aspects of health in just 10 days!

Though we should only be consuming six teaspoons of sugar daily according to the World Health Organisation, the typical American takes in 22 teaspoons of added sugar each day—which is well over three times the recommended limit! When we consume more than we should, changes in our body and mind can occur, sometimes without us consciously knowing what is happening. When I began to learn about this for myself, I decided to pay closer attention to what my body and mind was telling me. I learned that so much of what I had—from uncontrollable cravings to dips in energy throughout the day—was very much dictated by my excessive intake in sugar. As such, I began sharing this knowledge on my own personal site called sugardetox.me and sharing with others how to come to terms with one’s sweet tooth.

Signs that you need a sugar cleanse

Once you tune into your own body, you will begin to recognise clear signs that you may want to change your habits overall and give your body an additional cleanse, particularly from excessive sugars and carbohydrates. Some include the following:

You have uncontrollable cravings

Cravings—like the desire to eat a candy bar or a whole loaf of bread—are often caused by an imbalance in our blood sugar level, outside stressors, such as work stress or lack of sleep, and the “need” for a dopamine boost in the reward centres in our brain.

You have energy lulls

Cravings and energy lulls often go hand-in-hand. When we eat or drink something sugary, our body’s typical response is to tell the pancreas to release insulin to help take the sugar out of the bloodstream and shuttle to our organs. This is when our energy levels dip—compelling us to eat more sugar. If you are constantly facing low energy levels throughout the day, then you may need to make a lifestyle switch, and begin eating more nutrient-dense, non-sugary foods.

Mood swings

There are many causes of mood swings and it’s important to note that not all are diet induced. However, if you consume higher levels of caffeine or sugar, you may be more prone to mood swings. Reduce or eliminate your caffeine and added sugar intake if you’re seeking to create a more balanced mood.

Fogginess and mental cognition

Though research in humans is limited, various peer-reviewed studies in rats have shown how a diet steady in fructose slows the brain, hampers memory, impedes learning, and can even be a risk factor for dementia. In 2012, a team of scientists from UCLA documented the link between fructose intake and mental cognition. “Our findings illustrate that what you eat affects how you think,” said Fernando Gomez-Pinilla, a professor of neurosurgery at the David Geffen School of Medicine at UCLA and a professor of integrative biology and physiology in the UCLA College of Letters and Science. Findings show that reducing one’s intake of fructose and eating omega-3 fatty acids can help improve mental cognition.

As more research surfaces about the direct links that excessive sugar intake has on our health, we can expect more moves to not only reduce sugar in our own lives—but also more politically-charged initiatives which are beginning to surface around the world, such as voluntary reduction and mandatory labelling of sugar in processed foods, removal of sugary drinks on children’s menus, banning of sodas and sugary drinks in schools and hospitals, and even sugar taxes at city, state and national levels. According to some researchers, we may very well need to go that far—developing extensive and integrated approaches—in order to bring obesity and preventable metabolic diseases like diabetes back down to pre-epidemic levels. Whatever the case, it’s clear that changes start within an individual who is seeking to make a change.

The post Signs That You Are Eating Too Much Sugar appeared first on Complete Wellbeing.

Yes, we all know everything about water. Haven’t we been learning about it since we were little kids in school? However, you’ll be surprised to find the number of people who have come to me with problems that stem from not drinking water.

Dehydration affects our body in many ways, all of them bad.

Are you making the same mistake like this teen?

In a very drastic case, I once had a 17-year-old boy who was chronically constipated, had hyperacidity, and acne. He said he couldn’t drink plain water, barely managed half a glass a day, but was very happy to report that his overall liquid consumption was very high. He proudly informed me that he was consuming three and half litres of liquid a day. When my eyebrows shot up, he clarified that he had two litres of some aerated drinks, four cups of tea and three to four cups of coffee, apart from the odd glass of wine. I tried my best to explain that when the body needs to be hydrated, the best liquid is water. The caffeine in coffee, tea, and the aerated drinks was actually dehydrating instead of hydrating his system. He refused to drink plain water, so I put him on a therapeutic decoction of mint, parsley, ginger, lime, and honey, all added to three litres of water. He loved the taste, saw the difference it made to his bowel movement, skin and general health, and now says he has been converted for life.

What your body goes through without water

Water is one of the most important things that a human body needs to survive. So much so that your body actually has a drought management system, which prevents dehydration and hence ensures your survival. Water makes up more than two-thirds of human body weight, and without it, we would die in three to four days. Dehydration is one of the most common causes of daytime fatigue.

Water makes up more than two-thirds of human body weight, and without it, we would die in three to four days

Water acts as a lubricant in digestion and almost all the other body processes that take place daily. It also lubricates our joints and cartilages resulting in fluid movement. When dehydrated, the body rations water away from the joints, which means greater friction and aches of joint, knee, and back, which leads to injuries and arthritis. Water helps our bodies remove toxins in many different ways like it flushes toxins and waste from the body through urination and perspiration, it also helps in reducing constipation and aids in bowel movements, which ensures that waste removal is done quickly and regularly lest it becomes poisonous. This waste build-up can occur in the body if dehydration becomes a regular occurrence and this can cause headaches, toxicity, and illness.

Water therapy or hydrotherapy is treating an ailment with any form of water. Hot water, cold water, steam or water imbued with the therapeutic goodness of herbs, spices, fruits, and even condiments. While detoxifying or fasting, it is essential to drink more water so that the body can be cleansed of all the toxins that have accumulated.

Therapeutic water: The DIY kit

Making your own therapeutic water at home is very easy. Just remember to use a clean glass bottle and if you are going to be travelling with it, please put the bottle in a jute or cloth bag… your wine bottle bags will come to good use now!

To make your own therapeutic water, go through the chart below to identity your health condition and to decide on the ingredients you will need. Then simply add the ingredients to a litre of water, and let them soak in the water for an hour before starting to drink the water.

My advice would be to make just one litre of the therapeutic water. Drink from mid-morning till 7 pm. Keep adding fresh water to the bottle as it comes to an end. This way you will also be able to keep a tab on how much water you have had throughout the day.

It’s surprisingly simple but it works! Consuming therapeutic water daily is like the rich chocolate icing on a super yummy cake. It will not only remind you of drinking water daily, but also keep you in top shape! Remember, without good health, all your work will go down the drain.

Don’t forget to store your therapeutic water in a clean glass bottle and carry it along everywhere you go.

Excerpted with permission from Kitchen Clinic by Charmaine D’souza published by Random House.

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