Benefits of Yoga for Joint Pain

By Stella Green

YOGA FOR JOINT PAIN

Yoga is a combination of a variety of physical exercises, breathing, and meditation. A lot of people find it rejuvenating, but it can be also beneficial for people with chronic conditions like arthritis and their possible adverse effects such as stress and anxiety.

If you are experiencing joint stiffness, there are yoga solutions to make your body movement smooth. Stiffed joints can be an indication to osteoarthritis or rheumatoid arthritis, these are the chronic progressive diseases that affect a lot of older adults. Fortunately practicing specific yoga poses can reduce pain in your joints and keep them more flexible.

YOGA FOR JOINT PAIN

Yoga and Arthritis

As one age, weak bone structure, lack of physical activity, and essential nutrients in the diet may contribute to joint pain. No doubt, medications help alleviate the pain, but yoga can accelerate the process of eliminating the pain when used in combination with medical treatment for joints. Several scientific trials have been made in context with yoga which confirms that yoga is a safe and effective way to uproot the pain, tones the body, and calms the mind. Like other forms of exercises, yoga can improve flexibility, increase muscle strength, promote balance, and enhance respiratory endurance.

The benefits of yoga are not finished here, according to various other research studies, practicing yoga results in increased energy, and fewer body aches. Also, clinical trials revealed a strong relation between yoga and improved anxiety, depression, and psychological stress. Yoga is found to be especially helpful for those with a wide range of physical and psychological issues experienced because of a chronic illness.

Physical activity is a crucial part of an effective treatment regimen of rheumatoid arthritis and osteoarthritis. Yoga is a safe treatment approach for those who are suffering from osteoarthritis as well as rheumatoid arthritis. It won’t exacerbate pain or worsen the conditions; in fact, it promotes joint health those who practice it regularly. The health benefits of yoga and exercise are widely recognized. Regular physical activity is essential for people with arthritis who often have decreased physical energy, muscle strength, and endurance. Sedentary lifestyle adds on to the pain caused by arthritis, leading to inactivity, which ultimately leads to greater disability.

The physiological benefits of yoga reduce depressive symptoms, stress reduction and enhanced immune function, and improved wellbeing also contributed to improved overall health status.

How Yoga Benefits Arthritis Patients?

Various clinical studies showed promising results with significant improvement in joint movement and flexibility. Yoga is found to have a positive effect on the quality of life of arthritis patients. People who are suffering from arthritis found to enjoy performing yoga poses more than traditional forms of exercises. And enjoyment during a workout session is a significant factor of adherence. Most people like to opt yoga because it is linked to fewer injuries if practiced under the complete guidance of a yoga instructor along with the avoidance of extreme positions. A lot of people drop out of their exercise routine within a few months because of serious injuries. Such people like to join a yoga program which they found safe and comfortable at the same time.

A lot of evidence is available that shows that for people with arthritis and rheumatoid arthritis who can move much, yoga appears to be safe, feasible, and enjoyable. Almost all people experienced the physical and mental benefits of yoga who practice it regularly. 

Also Read: How to Prevent Erectile Dysfunction with the help of Yoga?

The best way to perform Yoga

Yoga is a safe and effective form of physical activity but is always wise to take proper precautions while performing it your own. Talk to a yoga specialist and ask if there should be any restrictions your expert want to you to make. Arthritis patients should consult an orthopaedist to get proper advice in this context. Here are some basic yoga poses for joint pain:

  • Veerbhadrasana (Warrior pose)- This is a knee strengthening yoga pose that also benefits people with frozen shoulders. It calms your shoulder muscles and brings balance in the body.
  • Dhanurasana (Bow pose)- This yoga pose helps relieve shoulder aches. It brings back flexibility to your back muscles and relieves stress.
  • Setubandhasana(Bridge pose)- It is useful for people with osteoarthritis as it strengthens knee joints and reduces stress in the body.
  • Trikonasana(Triangle pose)-Trikonasana stretches your legs, knees, and ankles which helps relieve stressed muscles and also adds flexibility to them.

Yoga can be a meaningful and enjoyable alternative traditional forms of exercises, including aerobics, with essential health benefits. According to various research studies, yoga is found to be extremely beneficial in reducing stress and frustration that results from pain and disability. Despite innovative interventions in the medical industry, arthritis can’t be cured. Medications can only help with the movements and prevent worsening of the condition. There is a great need for alternative approaches when it comes to treating arthritis and its forms. The evidence suggests that when combining with medical treatment for joints, yoga may provide additional physical and psychological health benefits to arthritis patients. The additional activity can reduce pain, disability and take control of the overall impact arthritis may have on their lives.

10 Symptoms of Diabetes in Women

By Moiz

SYMPTOMS OF DIABETES IN WOMEN

Women with diabetes have to make extra efforts to manage the symptoms of diabetes. One can stay on track by keeping a close eye on blood sugar level, eating healthy, and being physically fit.

Diabetes in Women

How Diabetes can be especially hard on women? Diabetes increases the risk of heart disease by four times in women, which is less than two times in men. There are three types of diabetes, namely type 1, Type 2, and gestational diabetes. Most people have Type 2 diabetes, which occurs when the body either doesn’t use insulin or produce enough insulin. Due to this, the glucose can’t get into the cells normally, so the blood sugar level gets too high.  

SYMPTOMS OF DIABETES IN WOMEN

Type 1 diabetes, is a less common type of Diabetes, affected only 5% of those with diabetes have Type 1 form. It is known as an autoimmune disorder where the body of a diabetic stop making insulin hormone at all and therefore can’t regulate blood sugar.  

Gestational diabetes affects pregnant ladies, and the condition usually resolves after the birth of the baby but can make the woman prone to Type 2 diabetes later in the future. These three types of diabetes can be easily diagnosed through a blood test. A blood test is performed to check the sugar level in the bloodstream. Unfortunately, many people are unaware of the fact that they have diabetes because of the symptoms of diabetes are super subtle. Data suggests that gestational diabetes occurs in approximately 9.2% of pregnancies. The pregnancy hormone affects the mode of the action of insulin, which causes the body to make more of it.

But in some cases, there is still not enough insulin, and gestational diabetes develops. Gestational diabetes occurs in later pregnancy, and it resolves in most women after the delivery. Unfortunately, gestational diabetes increases the risk of Type 2 diabetes. It is recommended to have diabetes tests every few years. Treatment for diabetes include medications and lifestyle changes.

Diabetes Symptoms in Women

Women should be aware of diabetes signs that might indicate that it’s time to head into your diabetes expert’s place for a test.

  • More frequent bathroom breaks- When your body is overloaded with sugar, your body instinctively tries to get rid of it. So, you end up urinates more often than normal. If you notice you suddenly have more frequent bathroom trips, especially at midnight, it’s time to talk to a health care expert.
  • Feeling thirsty every time- The result of high-volume urine loss is dehydration. This contributes to the feeling of extreme thirst. Some patients who are not aware of their diabetic condition, quench their thirst with sugary beverages like juice, cold drinks, or soda, which makes the matter worse by adding to their blood glucose levels. A person with diabetes may experience a drop-in weight, extreme thirst, and dark-coloured urine as the signs of dehydration.
  • You smell when breathing- Dehydration associated with the diabetic condition may lead to dry mouth accompanied by bad breath. Dry mouth means there is not enough spit to wash out the bacteria and balance the pH levels in the mouth, leading to bad breath. Moreover, undiagnosed or uncontrolled diabetes can give rise to ketosis, a process in which the body uses body fat instead of glucose for energy. During the processes a chemical called ketones produce which makes you smell unpleasant, sometimes smell appears like acetone because of the ketone.
  • Blurry vision- One of the common symptoms of diabetes, which is often ignored in women. What does da metabolic disorder like diabetes mellitus have to do with your vision? This might be questioning, which appears in almost everyone’s head. It is believed that fluid builds up in your eye’s lens on the elevation of blood sugar level. This build-up of fluid cause blurry vision and sends you to an ophthalmologist for new glasses or contact lens prescription. Gaining control over high blood sugar levels can clear up blurred vision.
  • Numbness in hands and feet- Numbness or sensations like pins and needles in your arms, hands, legs, and feet are also a common issue among patients with Type 2 diabetes. The condition is often referred to as neuropathy, and it occurs when the blood flow reduces to your extremities and overtime damages your nerves and blood vessels.
  • Your cuts and wounds take a lot more time to heal- Reduced sensations in your extremities may increase the likelihood of injuries. You are less likely to notice a cut because you are unable to feel it because of Diabetes related numbness. This means you are less likely to take care of it, and the risk of getting infection increases.  Uncontrolled diabetes can make it hard for your body to heal the cuts and wounds.
  • Unexpected weight loss- Unexplained weight loss can happen for a lot of medical reasons and diabetes mellitus. Insulin is believed to help your body move sugar from your blood to your cells; when you developed insulin resistance, your cell doesn’t receive enough energy despite excess glucose in your body.  Because your body is not getting adequate amount of energy from sugar, your body begins to burn your fat and muscle for energy. It is recommended to consult a doctor if you lose5 to 10% of your body weight.
  • You are tired despite getting enough sleep- Your body breaks down carbohydrates into glucose, which is the primary source of energy. When you have diabetes, your body is not able to effectively use it. No doubt, there are tons of reasons; you could be feeling tired or exhausted.
  • Yeast infections- High blood sugar creates an environment for yeast infection in your vagina. Vaginal thrush is a symptom of diabetes in women. High blood sugar can cause glucose to be excreted via the urine. Glucose act as a fuel for yeast, the more that’s around, the more they can multiply.
  • You got dark spots on your skin– You may experience darkening of skin under your armpits, or even in your groin area. The condition is common in women with polycystic ovary syndrome (PCOS). If you notice the appearance of new dark spots on your skin, they are worth checking out with your health care expert.

There is no cure for diabetes mellitus, and you can only make efforts to achieve the best control over your symptoms of diabetes. Variety of treatments for diabetes are there to help manage symptoms. These include lifestyle modification, eating a balanced diet, regular exercise and use of anti-diabetic medicines.

Also Read: How Does Diabetes Affect Your Blood Pressure?

How to Prevent Erectile Dysfunction with the help of Yoga?

By Stella Green

Yoga

Yoga is found to be extremely beneficial in improving testosterone levels and encouraging blood flow to the pelvic region, assisting the treatment for ED. Let’s discover the benefits of yoga in ED patients.

Are you suffering from erectile dysfunction or ED? Are you embarrassed about your sexual health problem and hesitate in discussing with a urologist or an expert who treats sexual dysfunction? Several yoga poses can help you in this regard. ED is a dysfunction wherein a man develops an inability to get and sustain an erection satisfactory for the completion of intercourse. Research suggests that practicing yoga techniques daily may help men enjoy sex life to the fullest. The causes of ED range from restricted blood flow to low testosterone (male sex hormone, to medications being taken by a man to psychological issues. Some men consider receiving medical treatment while others first try to explore alternative options to reduce symptoms of ED. One such example is yoga poses or asanas. There are numerous benefits of yoga; let’s explores the one that helps men to stay longer in between the sheets.

Yoga- An Alternative to Viagra

Alternative approaches for restoring erectile function are effective, including stress management, exercise, yoga, and counseling. Since the introduction of erectile dysfunction drugs such as Viagra, ED became prominent. All thanks to the media industry to advertise the product but still, most men disregard the sexual health condition.

Viagra and another form of treatment for ED because of the risk of common side effects such as headaches, stomach discomforts, and flushing is not the only treatment option for ED. Other treatments for ED have also been shown to be safe and effective includes stress management, exercise, sex therapy, and yoga. Various research studies suggest that certain yoga poses have physical and emotional benefits: Check out these yoga techniques that might help in the prevention and treatment of ED.

  • Naukasana (boat pose)- Boat pose stimulates male sex hormones and helps a man last longer in between the sheets. This asana boosts sexual stamina by strengthening hips, and thigh muscles. Naukasana also strengthens the pelvic muscles, which can help you spend more time in the bedroom. Perform the asana by lying down flat, keeping your arms beside your body and feet together. Continue to inhale and exhale, while lifting your chest off the floor. Also, lift your feet off the ground at the same time. Make sure you keep the arms straight when you are practicing this pose. Hold on for 5 to 10 breaths. Come back to your normal position while exhaling slowly.
  • Kumbhakasana (Plank)- Plank exercise is considered extremely beneficial when it comes to treating erection disorder in men. Practicing this pose may help improve endurance and stamina in your bedroom. It should be performed daily as it boosts overall upper body strength during sexual intercourse. Here is how to get into this posture for super strong and hard erections. Begin with lying down flat with your stomach on the floor, keeping your hands by the sides of your face. Bend your feet while pushing off your toes in the ground. Push your body with hands and raise your hips in the air. Be sure to pose your leg in a parallel position with the floor. Hold the position for as much as time you can. Then slowly get back to your normal position.
  • Dhanurasana- (Bow pose)- This posture not only helps with erectile dysfunction but also helps beat premature ejaculation and achieving orgasm. It is a perfect yoga asana to stimulate the reproductive organs. Practice bow poses to intensify your orgasm. To perform Dhanurasana, lie on the stomach, leaving a little space between the feet. Place your arms by your sides of the body. While exhaling, keep your knees and ankles in a folded position. As you breathe in, raise your chest off the ground. Pull your legs up and back. Stay in the position for 15 to 20 seconds and then release slowly.
  • Paschimottanasana (seated forward bend)- The practice of paschimottasana improves endurance and strengthens penile muscles, which assist in gaining an erection. Apart from helping in achieving an erection, this yoga asana helps you to stay longer in between the sheets. The pose should be performed in a sit-up position, keeping your legs straight and stretching them. Flex your toes towards you. Inhale while raising both your arms over your head. Now exhale while bending forward, touching the knees with your forehand. Hold on to this position for 10 to 20 seconds and then release slowly.
  • Uttanpadasana- Another effective yoga asana for people with erection problems. It is a raised leg pose, which has an intense effect on the core muscles of the body. Practicing this can increase your performance and make you last longer during intercourse. It also assists with adequate blood flow to the pelvic area. All you need to do is lie down flat on your back. Place your hands on either side of your body, touching your palms on the floor. Breathe in and lift your legs about 45 to 60 degrees from the ground. Hold this position for a few seconds or as much as you can and then get back to the position while breathing out. Practice the pose for three to four times a day.

Also Read: Can Erectile Dysfunction Double the Risk of Heart Disease?

Final Words Men of all ages experience some degree of sexual dysfunction in their lives. When a man experiences erection issues, he could be suffering from ED. There are treatments for ED, which includes ED medications and surgery. Very few approaches to these intense treatment options. Most men like to choose treatments that come without side effects. Switching up to above explained yoga poses could help you combat ED. The benefits of yoga start with increased blood flow to the penis to increased testosterone levels. These yoga asanas help you gain erection faster and assist with maintaining an erection for satisfactory completion of intercourse.

How to Lose weight with the help of Yoga

By Steve Marc

yoga

Mostly people know Yoga for its relaxing effects and stress-reducing benefit, but Yoga has many more benefits than we think. Yoga requires discipline and dedication, if you perform active yoga poses correctly, it can helps you to burn fat and lose weight. Not only it helps in weight loss, but it does wonders on reducing stress level and alleviating anxiety, which is one of the main causes of weight gain. While many people rely on different medications, surgeries or medicines for weight loss, yoga is a natural way to shed that extra pounds from your body.

When practiced regularly, yoga can help you lose weight and stay in shape, leaving you fresh, focused and relaxed. Many researches have proved that yoga works in certain ways to bring a healthy weight. While this is true that yoga is a healthy option for a weight-loss, you should never rely completely on yoga alone to lose weight. Many experts agree that yoga works much efficiently if combined with a healthy diet and a routine lifestyle. Let’s check out a few ways to lose weight with the help of yoga.

Choosing the Right Types of Yoga

It is true that yoga alone itself cannot burn complete calories. Therefore, attending hybrid yoga classes is a best way to achieve the desired result. Hybrid yoga is a combining yoga in the forms of aerobics, dance or cardio works great in terms of higher caloric burn. There are so many high-intensity yoga exercises for weight loss available such as power yoga, hot yoga, active yoga, acro-yoga, etc. Chose any of them, it may burn more calories than regular yoga, the combined techniques work effectively in a weight loss program.

Fix-Up Your Yoga Routine

Yoga poses are often slow-moving, you will burn more calories during 30 minutes of aerobics in comparison to 30 minutes of yoga. This is why you should aim for 90 minutes session if you want yoga to be a major component of your weight loss strategy. Yoga is not easy and sometimes it can cause a lot of strain to your various muscles. So, if you’ve never done yoga earlier, we will suggest to start it slowly, join a class or take help from professional to perform it correctly.

Fostering the Mindset for Weight Loss Using Yoga

The mental and spiritual aspects of yoga focus on developing mindfulness. This technique helps you in increasing your awareness on many levels. Yoga also teaches you to become more aware of your personality and body as well. This can help you to be more conscious of when you eat food, and the kinds of food you should eat to stay fit and healthy. You may have heard that stress sometimes plays a major role to get more belly fat. Lowering your levels of stress can really help you to prevent your body from retaining weight.

Incorporating Other Lifestyle Changes alongside Yoga

Keep adding regular aerobic activity to your routine like cycling, swimming, dancing. Eat a healthy diet which includes green vegetables, fruits, sprouts, nuts, lean meats, eggs, multi-grains, dairy products and lots of water.

Also Read: Losing Weight With Weight loss Pills

Does Alcohol Cause Acid Reflux?

By Moiz

Alcohol can cause acid reflux

Drinking even a little alcohol can make your stomach produce more acid than usual, which can cause gastroesophageal reflux disease (GERD). Treatment for GERD varies and depends on how severe symptoms are. Lifestyle changes and medicines can help ease the side effects of alcohol on the stomach.

Most medical professionals agree that alcohol increases the risk for acid reflux and advise no to drink too much. However, a direct link between alcohol consumption and acid reflux has not been established in the research studies, and there are mixed results. In general, it is wise to stay away from excessive drinking because it can cause extensive damage to the body. Keep on reading to know about how alcohol triggers acid reflux?

Those who like to drink after a tiring day at the workplace or those who cannot imagine a hot sunny day without a chilled beer in their hands, the idea of giving up alcohol can be challenging. But it is important to get aware of the fact that alcohol is a common trigger for acid reflux. While alcohol doesn’t bring acid reflux in everyone., it can worsen the symptoms in those who already have this stomach issue. Acid reflux or gastroesophageal reflux disease (GERD) occurs when the stomach acid starts moving backward from the stomach into the esophagus. If stomach acid travels to locations where it should not be, or if it is overproduced, one can start experience symptoms of GERD. Common symptoms of GERD are burning in the chest, cough, chest pain, difficulty swallowing, burping and disrupted sleep. Stomach acid plays a vital role in providing nutrition to the body. It helps digest and absorbs nutrients from the food. Alcohol can aggravate these symptoms of GERD. If any of these symptoms trouble you to an extended period, fix an appointment with your primary health care provider. A health care professional can diagnose GERD and help you get rid of the condition.

Side Effects of alcohol

The association between alcohol consumption and GERD has not been established yet, but medical professionals believe that alcohol can cause an inflammation of the stomach lining, or damage lower esophageal sphincter (LES). Although lots of different things may contribute to health complications, experts believe the improper function of LES is one of the major causes of GERD.

Alcohol is thought to be an irritant to the lining of the stomach, which causes swelling and redness. In some case, this type of damage is a result of an infection, but the use of excessive alcohol can make it, and it can be called as mechanical damage. Chronic alcohol consumption causes long term inflammation, which is a risk factor for tissue damage, ultimately leading to a certain type of cancers, cell death, or autoimmune disease. Cell death is not life-threatening as cells die every in our body, but chronic inflammation makes it difficult for them to replace by the new ones.

Alcohol can also weaken or damage the LES. The esophagus is a tube-like structure which leads from the mouth to the stomach. Several muscles play a role in pushing food down from the oesophagus, but the mixture of food and acid should not travel back in our esophagus; otherwise, it may lead to vomiting. LES is a muscle present at the junction of your esophagus and stomach. According to some research studies, alcohol impairs the function of LES, reduces its ability to contract or close which is the primary cause of bringing back the swallowed food into the mouth.

The side effects of alcohol have not finished here. Barett’sesophagus is a rare condition but severe symptoms of GERD. Drinking too much can worsen Barett’sesophagus. The rare disorder of esophagus changes the cells of the lower esophagus. The condition is a great risk factor for esophageal cancer. If you drink alcohol and even though you suffer from Barrett’s esophagus, you may be putting yourself at the risk of esophageal cancer.

Also Read: No more heartburn: how to control acid reflux

Protect your stomach

You might have heard about several suggestions for how to avoid an upset stomach, ease the side effects of alcohol on your stomach. Some of these include not mixing drinks, not mixing pain killers, eating tips, drinking plenty of water, etc. Let’s check out if any of these words:

  • Combining pain killers- A painkiller may ease throbbing head pain, but it can have an opposite effect on your stomach. Pain relief medication, such as aspirin can cause further damage to your stomach lining. Another effective painkiller known as paracetamol may also have negative effects on your gut. Instead of taking pills to settle an upset stomach, try a cup of mint tea or an antacid to get the relief.
  • Mixing drinks- When you consume a mixed drink, it is more likely that you drink more alcohol than you would stick to one type of drink. The more you drink, the more your body to experience hungover. This makes your body to be physically sick. However, there is not much evidence to show the effects of mixed drinking on your stomach.
  • Food facts- Eating meals that are high in carbohydrate, before drinking may slow down the rate your body absorbs alcohol. Drinking water and help you get out of this situation, lessening the side effects of alcohol on your stomach.

To keep away from health risks of alcohol, consider not drinking more than 14 units a week regularly. If you can quit your habit of drinking, then try and spread your drinking evenly over three or more days. Following more than one or two heavy drinking episodes can increase your risk of death from a long-term illness or stomach injury.

The verdict

Alcohol may or may not cause GERD, but it probably can make your condition worse. Treatment for GERD depends on the severity of symptoms.  You should limit alcohol consumption if you are already suffering from this stomach disorder and get medical help to get rid of the complication. Drinking too much alcohol, regardless of whether you have acid reflux, can have several long-term health issues. One may also develop addiction or alcohol dependence. If you are concerned about your alcohol consumption and want to quit the bad habit, talk to a health care professional and receive help as soon as possible. You may be advised to appear in counselling programs that help you learn many effective ways to beat the bad habit.

Diet Tips to Treat Alzheimer’s

By Stella Green

Diet for Alzheimer’s

Alzheimer’s is a condition when a patient faces a memory loss problem. The symptoms of Alzheimer’s grow slowly and get worse over the period of time.

Imagine after few years down the line you are not able to remember yourself and your dearest one. How does it feel? Heart-breaking and painful right? Do you know why we are discussing this? Well, this is exactly what happens in the USA when more than 5.5 million Americans have been diagnosed with Alzheimer’s Disease (AD). And according to a study, this number is projected to grow to 13.8 million by 2050.

Sadly, we need to say there is no cure for this lethal disease. The most important and best help you can offer to those Alzheimer’s survivors is emotional support. Here in this article, we will discuss all the possible information you need to know about Alzheimer’s. Keep reading.

What Is Alzheimer’s Disease?

Alzheimer’s disease is the most common cause of dementia (a continuous failure in thinking, social and behavioural skills that disrupts a person’s ability to function independently). Alzheimer’s disease is a neurological disorder that causes the death of brain cells, leading memory loss and cognitive decline.

What are the causes and risk factors?

The exact cause that triggers Alzheimer’s disease is not yet found. However, the study says a few other factors could be responsible for increasing the risk of developing Alzheimer’s disease. They are:

  • Genetics: Carriers of certain genes
  • Heredity: A family medical history of the condition
  • Severe or repetitive traumatic injuries to the brain
  • Advancing age
  • Exposure to certain environmental pollutants like toxic metals, pesticides, and industrial chemicals.

Signs and Symptoms of Alzheimer’s

In the initial stage, the symptoms of Alzheimer’s are usually mild and may become severe with time. Hence, if you are aware of symptoms you can help the person in time by offering medical help or treatment for Alzheimer’s.

  • A decrease in the ability to remember new things, which may lead to misplacing personal belongings, repetitive questioning, or forgetting appointments.
  • Reduced ability to recognize faces or common objects (Impaired visuospatial abilities)
  • Impaired ability to reason and complete complex tasks
  • Impaired ability to read, write, understand or speak anything
  • Behavioural and personality changes

The MIND Diet- Best Science-based Diet to prevent Alzheimer’s Disease:

Like we have discussed above, more than 5.5 million Americans have been diagnosed with Alzheimer’s Disease (AD). You must be surprised to know the fact that this disease ranks third as a cause of death after cancer and heart disease. To lessen the incidence of Alzheimer’s Disease, Dr. Morris and colleagues created the MIND diet for Alzheimer’s. After so many researches, this diet has shown to lower the risk of Alzheimer’s by 35% – 53% depending on the adherence to it.

You must be keen to know the secret behind the success of this diet? Keep reading to find out how the MIND diet helps to protect you and your loved ones from brain degeneration.

What Is the MIND Diet?

“MIND” stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay. This diet for Alzheimer’s is a hybrid of the Mediterranean and DASH diets. Both these diets help in weight loss and improving heart health.

How Does It Work?

MIND diet works effectively by combining two healthy diets, the Mediterranean and the DASH diet. The Mediterranean diet is known to lower the incidences of chronic diseases like cardiovascular disease, diabetes and cancer and improving metabolic health. The DASH diet, also known as Dietary Approaches to Stop Hypertension was created about 20 years ago to lower blood pressure in prehypertensive and hypertensive patients.

Both these diets promote the intake of low-salt, lowf-sugar, lean proteins, minimally processed foods, healthy fats, limited alcohol, and regular physical activities to improve overall health and well-being.

Scientific Evidence

  • The MIND diet is based on scientific research, experimented by Dr. Morris and her colleagues on 923 participants between the ages of 58-98 and followed up for four years and six months. The research team determined that even a modest observance to the MIND diet led to a lower risk of Alzheimer’s disease.
  • Agnes Berendsen et al. from Wageningen University, Netherland had conducted another study on the MIND diet. The diets of 16,058 women aged 70 and over, were observed for 14 years continuously (from 1984 to 1998). This experiment was followed up by assessing cognitive abilities from 1995 to 2001 through telephonic interviews. Through this experiment, the research team found that long-term observance to the MIND diet led to better verbal memory.

Also Read: Alzheimer’s Disease – Care for your Loved Ones

Who should follow the MIND Diet?

The MIND diet works best for people over 50 years. Before following MIND diet, discuss with your doctor for their suggestion. So, find out next which foods should you eat and avoid.

MIND Diet Foods to Eat:

  • Veggies – According to the MIND diet, minimum of six servings of leafy greens like spinach and kale per week and one serving of non-starchy veggies per day is highly recommended.
  • Olive Oil – Olive oil is an essential part of this diet. It is a healthy fat containing a good dose of omega-3 polyunsaturated fatty acids as well. You must use it as your main cooking oil.
  • Whole Grains – you must consume at least 3 servings of brown rice, oats, quinoa and whole-grain bread per day.
  • Nuts – You must be knowing nuts are great sources of protein, dietary fibre, vitamins, and minerals. So, you must have five servings of nuts like pistachios, almonds, walnuts, macadamia, and pine nuts every week.
  • Legumes – You must take4 servings of lentils, soybeans, and beans per week.
  • Fish – Include fatty fish like salmon, trout, and tuna in your diet as they are rich in omega-3 fatty acids, and also known to lower inflammation and oxidative stress.
  • Poultry – You can consume poached or steamed chicken breast and ground turkey at least twice a week. Avoid fried chicken completely.
  • Berries – Dr. Morris says, “(the MIND diet) specifically includes foods and nutrients that medical literature and data show to be good for the brain, such as berries.” So, following his words, consume at least, servings of 2-3 types of berries such as strawberries, blackberries, blueberries, and raspberries per day.
  • Wine – Research says red wine helps to protect the heart risk and from Alzheimer’s and Parkinson’s diseases. Consuming half a glass of red wine per day could be beneficial for Alzheimer’s patients.

You should avoid some foods completely from your MIND Diet. These foods are such as fried foods, butter, margarine, cheese, high-salt foods, high-sugar foods, and red meat, etc.

6 Early Signs of Type 2 Diabetes

By Stella Green

Type 2 Diabetes

If you think that you may be experiencing early symptoms of diabetes like frequent urination, increased hunger, weight loss, and urinary tract infections, talk to your health care specialist right away. Early diagnosis and appropriate treatment for Type 2 diabetes can reduce the risk of life-threatening complications.

Type 2 Diabetes and its Symptoms

Symptoms of diabetes can be mild and hard to recognize. Most people are unaware of the fact that they have high blood sugar until they have it for some time and lead to Type 2 diabetes. The common revealing symptoms of this metabolic disorder include excessive thirst and frequent urination, especially during the initial days. Ignoring these signs can cause worsening of the health problem. Even a slight lift in blood sugar levels can cause damage to your kidneys, nerves, and retinas. If blood sugar elevation is left untreated for long, the damage caused by the health complication can get worse.

If someone is recently diagnosed with high blood sugar, it is assumed by health care experts that he/she have probably already had diabetes for about five years. According to a clinical research study, which involved a certain number of people who are newly diagnosed with diabetes already have renal impairment and retinal problems; this shows they have had it for some time. People with full-blown diabetes Type 2 are not able to use or produce enough insulin hormone, and the condition is referred to as insulin resistance. The hormone plays a vital role in getting glucose from your blood into your cells to be utilized as energy. When the insulin doesn’t function, or there is not enough insulin, glucose starts accumulating in the bloodstream instead of being used by the cells. Excess glucose in the blood ultimately results in Type 2 diabetes. Other risk factors of this metabolic disorder include old age, obesity, lack of activity, or gestational diabetes. The good news is you can prevent Type 2 diabetes by following a healthy diet that contains more fruits, green veggies, nuts, lean protein, and whole grains. Getting enough sleep, exercising regularly, and maintaining a healthy weight is also crucial in the management of diabetes. The first step in the prevention from the progression of the disease requires spotting of signs and symptoms of diabetes when they appear. In some cases, diabetes symptoms may not even show up, but it is important to keep a close eye on the signs of the disease and alert your health care specialist as soon as possible. Most signs are the same in men and women; however, they may vary in severity.     

Also Read: Control Weight and Blood Sugar in Diabetes with these 5 Fermented Foods

Warning Signs of Type 2 Diabetes

Some several signs and symptoms of diabetes can occur early. Look for these common risk factors for diabetes.

  • Frequent urination- Having frequent trips to the toilet, particularly at night? Consider this as a sign of blood sugar elevation. When there is an excess of glucose in the bloodstream in patients with Type 2 diabetes, kidneys react by flushing it out into the urine. This caused an increase in urine production and forced an individual to urinate more frequently. This may also cause an increase in the risk of urinary tract infection (UTI)s in both men and women.  People with diabetes are more prone to UTI as compared to normal people. If you are fed up with your frequent trips to the toilet and seems to be producing more urine than usual, talk to your health care specialist to about whether you could have developed diabetes mellitus or not.
  • Increased thirst- Excessive thirst or the need to drink fluids is another common, early indication of diabetes. As explained above, high blood sugar leads to increased production of urine and need to urinate more. Increased urination causes your body to extract more fluid from tissues, resulting in dehydration. Consequently, you develop a dry mouth and a feeling of extreme thirst. If you notice that you are drinking more than usual, or your mouth feels more dry than usual, consider it as an indication to Type 2 diabetes.
  • Unexpected weight loss- When the hormone insulin is lacking, the body of a diabetes patient start burning fat and muscles for energy, which may cause the patient to lose weight. Due to uncontrolled diabetes, urinating more frequently may make lose more calories.
  • Increased hunger- People who have diabetes Type 2 developed insulin resistance. This means the body of a person with diabetes either produce an adequate amount of insulin or unable to use insulin to help glucose get into the cells. When your cells can’t absorb the glucose, your body starts looking for more fuel, causing persistent hunger. Excessive glucose that comes out into your urine may cause you to lose weight. The muscles and organs will be low on energy and the person feel constantly hungry regardless of how recently they have eaten. Diabetes patients do not get enough energy from the food they eat.
  • Numbness in the nerves- Prolonged exposure to high blood sugar can damage an individual’s nerves and may ultimately lead to diabetic neuropathy. Many people don’t show symptoms of nerve damage while others may notice numbness in the hands, feet, and toes. Diabetic neuropathy can worsen over time and result in severe complications if a person does not receive treatment for Type 2 diabetes.
  • Blurred vision- Another indication is a blurred vision that could be a result of rapid blood sugar changes. Vision problems usually occur early in cases of uncontrolled diabetes. It can result from sudden blood sugar elevation, which affects the tiny blood vessels in the eyes, causing fluid to leak into the lens of the eye. The eye problem usually resolves on its own, but it is always a good idea to consult a health care specialist.

Do you have questions or concerns about Type 2 diabetes? Contact a health care specialist to find support. If you have recently been diagnosed with Type 2 diabetes, start receiving the treatment for Type 2 diabetes as soon as possible.

5 Foods to Eat to Avoid Oily Skin

By Steve Marc

Foods to to Avoid Oily Skin

You must have heard the adage, “You are what you eat”? Yes ladies, it is no secret that healthy skin starts from within. What you are eating in food has a massive effect on not only your health, weight and overall mood, but also on your hair, skin, and nails as well. One more old adage goes like, “When you’re healthy on the inside, it shows on the outside.” However, it is completely okay to have oily skin, if your skin is producing excess oil, leading to breakouts, this is the time to looking into your diet. There are certain foods that may generate oil production in your skin leading to excess sebum being produced, which in turn can cause acne, pimples, breakouts, enlarged pores, whiteheads, and blackheads.

What you eat directly affects your skin. You can turn your oily skin into a healthy and glowing one by making just a few simple changes in your diet to remove oily skin. Here, we have compiled a food list to eat that will help you controlling the oil secretion from your sebaceous glands and making it healthy and glowing.

Best Foods to Eat to Avoid Oily Skin

  • Cucumbers

Cucumbers are mostly made up of water as it contains 95.23 g of water per 100 g. You must have known hydration is very important for healthy skin. Water helps to flushes out toxins from the body, facilitating the proper secretion of hormones. On the other hand, cucumbers are also a great source of antioxidant content, which is essential for healthy skin.

  • Whole Grains

Whole grains are essential for enhancing skin texture and improving the complexion. If you want to stay away from oily skin, always opt for foods that are minimally processed like, choosing whole wheat bread in place of white bread. Consume foods that are high in fibre, like oats and brown rice, it will help you eliminating the toxins from your body, making your skin and hair healthier.

  • Nuts

Nuts are a high source of omega-3 fatty acids, which helps to illuminate the skin from inside making it clearer and healthier. Nuts are also known for its anti-inflammatory properties, which helps to enhance the texture and skin tone. But some health professionals suggest to not consume too many of them, otherwise, it may have the opposite effect on skin.

  • Spinach

Green vegetables are all the health benefits in itself. Green veggies like spinach, kale, and broccoli do not have any oil content in them. They are a rich source of fibre, which helps to clear the skin from inside and regulate oil production. As we discussed above, the skin needs water to stay hydrated and healthy, and one cup of spinach contains about 164 grams of water.

  • Lentils and Pulses

Consuming lentils and pulses regularly in the right amounts can help in controlling the production of oil, facilitating healthy skin as they are nutrient-dense. They control the oil production in the body.

Also Read: Connection between Oily Skin & Acne

Foods to Avoid to eat for Oily Skin

These are the foods that you should exclude from your diet completely as they are literally not to consume foods especially for oily skin as these may increase the oil production in the skin.

  • Dairy Products are considered as an essential part of the diet, but if you are having oily skin, they may have a negative impact on your skin. Dairy products contain high levels of hormones like testosterone that stimulate the sebaceous glands in your skin, making it oilier and greasier.
  • Taking tea and coffee can also be harmful to your oily skin as it dehydrates the body, leading to excess oil production, causing acne, breakouts, and pimples.
  • If you have oily skin, you should ignore refined cereals like white flour, white pasta, junk food, and processed juices, as it may harm your skin spiking your blood sugar levels and sending oil production into overdrive.
  • Avoid taking fatty foods as consuming a high amount of saturated fats can increase inflammation in your skin, leading to excess oil production. It is highly recommended to avoid red meats such as lamb, beef, sausages, and bacon, as well as butter, cream, pizza, cheese, cakes, and pastries.
  • You must avoid consuming sugar as it may cause a spike in your blood sugar levels and this may lead to more production of insulin, which, in turn can cause your glands to produce more oil in your skin.
  • Excess salt is also not good for oily skin as it may lead to water retention and inflammation. Excess salty foods like pickles, crisps, salted nuts, sauces, creamy soups, meats and bacon, wafers- chips, and crackers can also promote to an increase in the oil levels of the skin.

Additional Tips to follow in your regular routine

Here are a few tips that will come in handy if you have oily skin.

  • Avoid soaps and include oil-control face washes in your skincare products.
  • Use blotting paper for your skin.
  • Try natural homemade face masks and use natural remedies like honey, aloe Vera and clay to control the oil on your face.
  • Try yoga, it will balance your hormones and will keep your skin fresh.
  • Workout regularly to keep your skin healthy and glowing.
  • Don’t punish your skin by washing it multiple times and scrubbing it too hard to combat oiliness.