Connect with us

Health

Simple tips on how to avoid diabetes

Published

on

Diabetes is one of several lifestyle diseases that include heart disease, stroke, diabetes, obesity, metabolic syndrome, chronic obstructive pulmonary and so on.

All these diseases have one thing in common: they occur due to prolonged exposure to these three modifiable lifestyle behaviours, namely, smoking, unhealthy diet, and physical inactivity.

The implication is that if you stay away from the three factors mentioned above that cause lifestyle diseases, it is a big step toward diabetes prevention. Something to keep at the back of ones mind.

However, it is easier said than done. City life and some occupations cause people to be inactive for instance and eating healthy doesn’t come naturally for everyone. But being in the know is the beginning of the journey.

It is also worth noting that type 2 diabetes is the most common form of the disease and it comes from how one lives. Therefore, lifestyle changes can help prevent the onset of the most common form of diabetes.

If you are currently dealing with excess weight or obesity, high cholesterol, or a family history of diabetes, prevention is especially important for you because you are at an increased risk of type 2 diabetes.

Also, experts say that if you have been diagnosed with prediabetes (high blood sugar that doesn’t reach the threshold of a diabetes diagnosis) lifestyle changes can prevent or delay the onset of disease.

Making a few changes in your lifestyle now may help you avoid the serious health complications of diabetes in the future, such as nerve, kidney and heart damage.

It’s never too late to start.

  1. Lose extra weight
    In a study where several people lost approximately 7% of their body weight due to exercise and diet, they reduced their risk of developing diabetes by a almost 60%. Experts recommend that people with prediabetes lose at least 7% to 10% of their body weight to prevent disease progression.
  2. Be more physically active
    There are many benefits to regular physical activity. Exercise can help you lose weight, lower your blood sugar and boost your sensitivity to insulin — which helps keep your blood sugar within a normal range.

Goals for most adults to promote weight loss and maintain a healthy weight include:

Aerobic exercise. Aim for 30 minutes or more of moderate to vigorous aerobic exercise — such as brisk walking, swimming, biking or running — on most days for a total of at least 150 minutes a week.
Resistance exercise. Resistance exercise — at least 2 to 3 times a week — increases your strength, balance and ability to maintain an active life. Resistance training includes weightlifting, yoga and calisthenics.
Limited inactivity. Breaking up long bouts of inactivity, such as sitting at the computer, can help control blood sugar levels. Take a few minutes to stand, walk around or do some light activity every 30 minutes.

  1. Eat healthy plant food
    Plants provide vitamins, minerals and carbohydrates in your diet. Carbohydrates include sugars and starches — the energy sources for your body — and fiber. Dietary fiber, also known as roughage or bulk, is the part of plant foods your body can’t digest or absorb.

Fiber-rich foods promote weight loss and lower the risk of diabetes. Eat a variety of healthy, fiber-rich foods, which include:

Fruits, such as tomatoes, peppers and fruit from trees
Nonstarchy vegetables, such as leafy greens, broccoli and cauliflower
Legumes, such as beans, chickpeas and lentils
Whole grains, such as whole-wheat pasta and bread, whole-grain rice, etc.

  1. Eat healthy fats

Fatty foods are high in calories and should be eaten in moderation. Experts explain that to help lose and manage weight, your diet should include a variety of foods with unsaturated fats, sometimes called “good fats.”

Unsaturated fats promote healthy blood cholesterol levels and good heart and vascular health. Sources of good fats include:

Olive, sunflower, safflower, cottonseed and canola oils


Nuts and seeds, such as almonds, peanuts, flaxseed and pumpkin seeds

Fatty fish, such as salmon, mackerel, sardines, tuna and cod

Saturated fats, the “bad fats,” are found in dairy products and meats. These should be a small part of your diet. You can limit saturated fats by eating low-fat dairy products and lean chicken and pork.

When to see your doctor
Experts recommend routine screening with diagnostic tests for type 2 diabetes for all adults age 45 or older.

They also recommend regular checks for the following groups:

People younger than 45 who are overweight or obese and have one or more risk factors associated with diabetes.

Children who are overweight or obese and who have a family history of type 2 diabetes or other risk factors.

Health

7 health benefits of eating seaweed

Published

on

By

Seaweed, also known as kelp, nori, or marine algae, comes in a variety of shapes, sizes, and colours.

Each variety offers its distinct taste and texture. Seaweed is surprisingly versatile and can be enjoyed in a multitude of ways.

Here are 7 amazing reasons to consider adding a touch of the ocean to your plate:

Seaweed is a nutritional goldmine, brimming with essential vitamins and minerals that your body needs to thrive. It’s an excellent source of iodine, a vital mineral for healthy thyroid function. Just a small amount of seaweed can meet your daily recommended intake of iodine, helping to regulate your metabolism, energy levels, and brain function.

Seaweed is also a good source of vitamins A, C, E, and K, all essential for maintaining a healthy immune system and promoting cell growth and repair. Seaweed is also a natural source of magnesium, essential for regulating blood pressure and muscle function, as well as iron, which helps transport oxygen throughout your body.

It contains calcium, crucial for strong bones and teeth, and potassium, which helps maintain healthy blood pressure.

The human gut is a complex ecosystem teeming with trillions of bacteria, both good and bad. A healthy balance of these microbes is crucial for health and digestion. Seaweed is a prebiotic, meaning it provides nourishment for the good bacteria in your gut. These friendly bacteria help with digestion, and nutrient absorption, and even play a role in immune function.

By feeding these good bacteria, seaweed helps to create a thriving gut environment that keeps you healthy. Studies have shown that a balanced gut microbiome can help reduce the risk of digestive issues like constipation and irritable bowel syndrome, as well as strengthen your immune system against harmful pathogens.

If you’re looking for a natural way to manage your weight, seaweed might be your new best friend. Seaweed contains a type of fibre called alginate, which forms a gel-like substance in your stomach. This gel helps you feel fuller for longer, promoting satiety and reducing cravings. This, in turn, can lead to a decrease in overall calorie intake and support weight management efforts.

In addition to its fibre content, seaweed is naturally low in calories and fat, making it a guilt-free way to add variety and nutrients to your meals.

Heart disease remains a leading cause of death worldwide. The good news is that seaweed might offer some protection for your heart. Seaweed contains healthy fats, including omega-3 fatty acids, which have been shown to promote heart health by reducing inflammation, lowering bad cholesterol levels, and improving blood pressure.

Seaweed may also help to prevent blood clots, which can block arteries and lead to heart attacks and strokes. Furthermore, its rich supply of antioxidants helps fight free radicals that can damage blood vessels and contribute to heart disease.

For people with diabetes, managing blood sugar levels is crucial. Seaweed might offer some unique benefits in this regard. Studies suggest that certain types of seaweed, like wakame and fucoidan, may help regulate blood sugar levels. These seaweeds may slow down the absorption of carbohydrates in the gut, preventing blood sugar spikes after meals.

Additionally, seaweed may improve insulin sensitivity, allowing your body to utilise insulin more effectively and keep blood sugar levels under control.

Continue Reading

Health

Five benefits of drinking Okra water

Published

on

By

Of recent, the trend of drinking okra water has gained traction backed with compelling evidence of its numerous health benefits.

In this article, we dive into the world of okra water and uncover five amazing key benefits of incorporating okra water into your daily diet, thereby unlocking the nutritional power hidden within:

Improved digestive health
Okra water is rich in soluble fiber, which aids digestion by promoting regular bowel movement and preventing constipation. It contains a gel like substance called mucilage that soothes and coats the digestive tract, reducing inflammation and easing symptoms of gastrointestinal discomfort. regular consumption of okra water can contribute to a healthier digestive system .

Weight Loss Management


Okra is low in calories and contains high fiber content, which can help make one fuller for longer . The soluble fiber in okra water helps increase feelings of fullness reducing appetite as well as unnecessary cravings. By including okra water into a balanced diet, individuals can support their weight loss goal in a sustainable manner.

Blood Sugar regulation

If you are watching your blood sugar levels or have a loved one doing so, this benefit of okra water would be really helpful as it tends to have potential benefits for blood sugar regulation. Okra contains soluble fiber, which can slow down the absorption of sugar in the digestive system, helping to stabilize blood sugar levels . By incorporating okra water into your diet, you may experience more consistent blood sugar levels and reduce the risk of complications associated with diabetes.

Heart Health Promotion

Okra is rich in nutrients like fiber, antioxidants and vitamins that contribute to a healthy heart. The fiber content in okra can help lower cholesterol levels, while the antioxidants can help reduce inflammation and protect against heart disease. However, it’s important to remember that okra water alone is not a magic solution. A balanced diet, regular exercise, and overall healthy lifestyle are key for promoting heart health.

Skin and Hair Benefits


Okra water contains vitamins and minerals, including vitamin C and biotin, which can indeed benefit both skin and hair health. Vitamin C acts as an antioxidant, helping to protect the skin from oxidative damage caused by free radicals, thereby promoting healthier skin. Biotin, also known as vitamin B7, supports the health of hair by promoting stronger, thicker strands. Incorporating okra water into your diet or using it in beauty treatments may provide a natural way to enhance the health and appearance of your skin and hair.


With this benefits of okra water stated, if you happen to be a naysayer to okra water, you should definitely think about its benefits.

Continue Reading

Health

Symptoms, risk factors, treatment — what to know about throat cancer

Published

on

By

On Thursday, Ogbonnaya Onu, a former minister of science and technology in the Muhammadu Buhari administration, died aged 72.

Reports suggest that Onu, who was the first civilian governor of Abia state, grappled with throat cancer before his demise.

If you came across the news, you may have wondered for a quick minute about throat cancer and maybe imagined how the symptoms would physically manifest. Perhaps you imagined a lesion or even a swollen neck.

What is throat cancer?

It refers to a type of cancer that develops in the throat, also known as the pharynx.

The human throat is a muscular tube that begins behind the nose and ends in the neck. The voice box sits below the throat and contains the vocal cords.

The two types of throat cancer are pharyngeal and laryngeal cancers, also known as cancer of the pharynx and the larynx.

What are the symptoms of throat cancer?

Symptoms of throat cancer include persistent cough, sore throat, a lump in the throat that does not heal, changes in voice, such as hoarseness or not speaking clearly, difficulty swallowing, ear pain, and sudden weight loss.

What causes throat cancer?

Throat cancer occurs when cells in the throat develop genetic mutations that cause them to grow uncontrollably. The continuous growth kills the normal cells. Then, the accumulating cells can form a tumour in the throat.

It is not clear what causes the mutation that leads to throat cancer. There are, however, factors that can increase the risk of throat cancer.

These risk factors include a family history of cancer, smoking and chewing tobacco, excessive alcohol intake, viral infections including human papillomavirus (HPV) and Epstein-Barr virus, and a diet lacking in fruits and vegetables.

How can one reduce the risk of having throat cancer?

While there are no scientifically proven ways to prevent throat cancer, there are ways to reduce its risk such as eating a diet rich in fruits and vegetables, drinking alcohol in moderation, avoiding smoking, and protecting oneself from HPV.

How is throat cancer diagnosed?

Throat cancer diagnosis involves a few steps. A physical examination will be performed in which a doctor will examine the mouth and throat.

The examination also involves a series of blood tests, while an endoscopy will be carried out.

An endoscopy is when a thin tube with a light on its end is inserted through the nose to look for abnormalities in the throat.

A chest x-ray and computerised tomography (CT) scan may also be carried out.

How is throat cancer treated?

Treatment of throat cancer will depend on the size of the tumour, whether it has spread all over the place, and the overall health of the patient.

The doctor will first need to find out what stage of cancer the individual has, that is, how far it has spread. This helps to determine the best treatment options.

Surgery may be recommended depending on the tumour size and chemotherapy may also be required.

Continue Reading

Bodex F. Hungbo, SPMIIM is a multiple award-winning Nigerian Digital Media Practitioner, Digital Strategist, PR consultant, Brand and Event Expert, Tv Presenter, Tier-A Blogger/Influencer, and a top cobbler in Nigeria.

She has widespread experiences across different professions and skills, which includes experiences in; Marketing, Media, Broadcasting, Brand and Event Management, Administration and Management with prior stints at MTN, NAPIMS-NNPC, GLOBAL FLEET OIL AND GAS, LTV, Silverbird and a host of others

Most Read...