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7 Ways To Stop Prediabetes From Becoming Diabetes

How To Stop Prediabetes From Becoming Diabetes?

Hello All!!

If you have been diagnosed with prediabetes, you need to wake up from your slumber immediately. However, it does not mean that you will definitely get diabetes. You still have a chance to save yourself from the disease.

It is an opportunity to bring in lifestyle changes or start treatments to stop the progression to diabetes. Here are 7 changes in your daily habits that will stop prediabetes from becoming diabetes:

1) Get moving

before dinner walk

Turning more active is one of the best ways to make diabetes less likely. If you have not been exercising for a while, you should start getting more active and include things like taking the stairs instead of the lift and stretching during TV breaks.

Physical activity is an important part of the prediabetes treatment plan as it lowers levels of blood glucose and reduces body fat. Ideally, you need to work out for at least half an hour every day for 5 days a week. Please let your doctor know about your exercise plans and ask him if you can go ahead with it.

2) Lose weight

Diabetics And Overweight

If you are overweight, losing even a little bit of it will make a difference. According to one study, those who had prediabetes and were able to lose between 5 to 7 percent of their body weight reduced their chances of getting diabetes by 58 percent. So, start losing weight and get back into the safety zone.

3) Visit your doctor more often

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It is advised that you pay a visit to your doctor every 3 to 6 months. If you are progressing on the right track you will get a positive support from the doctor and even if you are not doing well, the doctor can always help you to get back on track.

4) Eat right

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Load up your plate with veggies that have less starch in them. Go in for spinach, broccoli, green beans and carrots. Make sure you consume a minimum of 3 servings of veggies a day.

Add more of fibre-rich foods. Eat fruits but in moderation. Stick to just 1 to 3 servings a day. Ditch maida and go in for whole-grain foods. Turn to brown rice in place of white rice.

Also reduce high calorie foods. You should stop snacking on chips and gorging on desserts. Instead choose fresh fruits.

5) Sleep well

How To Avoid Weight Gain During Work sleep

Lack of sleep can make your weight loss harder. Shortfall of sleep also makes it harder for the body to use insulin in an effective manner and can make type 2 diabetes more likely.

Set up a bed time rituals and develop good sleeping habits. Go to bed and wake up at fixed hours every day. Stop watching TV or playing on your laptop/smartphone when you are trying to sleep. Ditch caffeine post lunch if you have trouble falling asleep.

6) Get support

online doctor consultation

All things that are mentioned above i.e. losing weight, exercising regularly and eating healthy become easier when there are people around you to support you. You can also seek the help of certified diabetes educator if possible.

7) Think right

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It is helpful to have to have the correct mindset. Just tell yourself that you will give it your best shot and make small changes over a period of time. The changes you make will eventually add up.

Hope with the above tips you will be able to stop prediabetes from becoming diabetes!

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8 Habits That Harm Your Brain

Habits That Harm Your Brain

Hello All!!!

Brain is the CPU of the human body. It controls everything. So, isn’t it essential to take good care of it?

Brain How digestion is affected by stress

Here is a list of bad habits that harm your brain.

1) Missing out on sleep

sleepy at work - Best Ways To Stay Awake During The Day

24 hours seem to be less for most of us. At times it gets difficult to fit in all that we want to do in day. So, what do we do? We skimp on sleep. Lack of sleep is said to be a possible cause of dementia, including Alzheimer’s . Scary, right?  It is advisable to fix regular sleeping hours. Start a soothing bedtime ritual and avoid alcohol, caffeine and gadgets in the evening hours.

2) Not being social

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We humans are hardwired to be social. No matter how many facebook friends you have, what really matters is an actual social connection with people. Those who have even a few close friends are more productive and happy in life. Their chances of suffering from brain decline and Alzheimer’s is also low. If you feel lonely, invite friend over to your place and play games like tennis and bridge that involves lots of people.

3) Eating too much of junk food

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Those who eat lots of burgers, fries, chips, and consume soft drinks can have brain issues. In such individuals the parts of the brain linked to memory, learning and mental health are smaller. Instead of snacking on junk you should eat healthy foods like berries, whole grains, leafy greens, nuts as they preserve brain function and slow down mental decline. So, the next time you feel hungry, reach out for a handful of nuts instead of a bag of chips.

4) Using headphones on full blast

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You can damage your hearing permanently if you use your earphones on full blast for just 30 minutes. However, it is not just your ears that suffer. Hearing loss in the elderly is associated with loss of brain tissue and Alzheimer’s. This is because your brain needs to work really hard to understand what is being said around you that it cannot store into memory what you have heard. If you don’t want that to happen to you, turn the volume down (not more than 60%) and don’t listen for more than a few hours at a time.

5) Not moving enough

Couch potato-How Lack Of Exercise Affects Your Body 1

Your chances of dementia increase with reduction in regular exercise. Lack of exercise also makes you more likely to get diabetes, heart disease and high BP. They are all linked with Alzheimer’s. To exercise, you need not run marathons 😛 Just half an hour of brisk walking in the garden will suffice. You should do it at least thrice a week.

6) Smoking

woman smoking- harmful effects

Smoking shrinks your brain and that is really bad. It weakens your memory and makes you twice as likely to suffer from dementia (including Alzheimer’s). Smoking can also cause heart disease, stroke, diabetes and high BP.

7) Staying in the dark

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Not getting natural light can make you feel depressed. It can slow down your brain. Studies claim that sunlight helps in making your brain work well.

8) Overeating

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Going overboard even with the right kind of food can be bad for your brain’s health. Your brain may not be able to build the network of connections that help you in remembering and thinking. Overeating can make you overweight too and that can cause heart disease, diabetes and high BP. All these health conditions are linked to brain problems and Alzheimer’s.

Hope now you know where you are going wrong and will get rid of habits that harm your brain!

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What To Post On Social Media For Weight Loss?

What Should You Post On Social Media For Weight Loss?

Hello All!!!

The title of this post sounds weird, right? You must be left wondering what your social media posts have to do with weight loss. Well, there is a connection! And I will reveal that ahead in this post! Keep reading!

The mantra to lose weight is to start tweeting happy thoughts! It has been found that those who expressed positive emotions on Twitter were far more likely to reach their diet goals, according to a study.

The researchers of the study analyzed 700 individuals who used the famous app MyFitnessPal. This fitness app tracks your diet and exercise and connects you to your social media accounts as well so that you can share your progress with your friends. The goal of the study was to look at the link between the tweets of the individuals and whether or not they reach the calorie goals set by them on the app. And as it appears, positive tweets are associated with diet success.

Not every tweet analyzed in the study had things to do with dieting and fitness. There were some tweets that reflected a general positive outlook towards life with hashtags such as #enjoythemoment, #blessed and the like.

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Individuals who were tweeting about their fitness accomplishments also had an edge over the ones who did not. And these people were not the ones who were breaking personal records at the gym, losing lots of weight and showing off online. Such tweets cited in the study were not having a gloating tone. They instead had a tone that reflected motivation. For instance, there was one tweet that read,

“I will stick to my fitness plan. It will be difficult. It will take time. It is going to require sacrifice. But it will be worth it.”

twitter social media

The study has been helpful in driving home the fact that social media can be used to reach any weight loss or health goal. It brings people together and provides a support system. You can post images of your weight loss transformation, celebrate the victory and can also lift each other up during times of struggle. However, it is also true that social media is linked to depression and anxiety and can lead to development of an unhealthy body image in people. You can read about how social media can make you feel depressed here! Social media is more like a double-edged sword these days. If you use it the right way it can be helpful in your weight loss journey.

Overall, social media can be regarded as a tool for weight loss when used the right way. So, if you happen to be struggling with excess weight and don’t seem be motivated then you should think about posting your journey in social media. The most important thing is that every positive tweet matters.

Keep believing in the positive, spread positive vibes and keep malice at bay. You may actually surge ahead in achieving your weight loss goal! So, keep posting on social media for weight loss!

Hope now you know what to Post On Social Media For Weight Loss!

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High Heels Can Harm You – How?

High Heels Can Harm You – Find Out How

Hello All!!!

Love your high heels? They are like hair straighteners, cheap nail paint and French fries. You know they are bad for you but you still love them and want to use or eat them. While stilettos and pumps enhance your appearance and give you the grace of a princess, they come with a price.

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Every woman knows how uncomfortable and painful it is to wear high heels, yet you will find at least one pair in the closet. Do you know that high heels can kill you? Not immediately but slowly and agonizingly.

How High Heels Can Harm You?

1) High heels harm the feet

The human foot is not meant for high heels. In fact, wearing shoes can be considered unnatural as we have not evolved with footwear. There is no other species on earth that needs footwear. Human feet are immensely tough, provide you spring like action, distribute weight, absorb impact and shield the musculoskeletal structure from impact.

When you wear high heels, the balance goes out of the window and most of your body mass is borne by the balls of the feet and the delicate toe bones. Studies indicate that higher stilettos and pumps can increase the stress on the feet by 30%. This has an impact on the natural stride and increases the risk of ingrown toenails, blisters. Your feet can also suffer long term nerve and bone damage.

2) High heels can harm the ankles

You might look great in your new pair of stilettos right now but eventually you will end up with ugly looking spider veins! Due to the unnatural forward bending of the ankles due to wearing high heels, the blood circulation in the lower limbs is reduced thereby increasing the risk of varicose veins.

The uncomfortable positioning of the ankles causes stiffening of the ligament connecting the calves and the heels. This causes an unnatural compression of calf muscles and with passing time can cause difficulty in walking even in flats!

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3) High heel can harm the knees

Knee problems are very painful and make moving around very difficult. They are the largest joints of the body and are made to take a lot but wearing high heels is too much to handle for the knees too!

Using high heeled shoes frequently deteriorates the joint cartilage and weakens the joint. This increases the risk of knee osteoarthritis.

4) High heel can affect the hips

High heels are totally impractical and very bad for balance. Someone who has never worn them would simply tip over if they would try a pair on. To be balanced in heels, you need to change the posture. Thrust your hips forward arch your back and push the chest out.

It will make you look sexy but also give you chronic hip pain.

5) High heels harm the spine

Do you go gaga over the way models sway in high heels on the ramp? There is nothing natural about it. This way of walking actually puts stress on the spine and increases back problems. This is the reason why women wearing high heels have lower back pain.

What to do with your pumps and stilettos?

Just like how you deal with every unhealthy addiction, you need to exercise restraint and moderation with wearing high heels too.

Keep them for special occasions. Carry them in your bag and wear them at the venue. Pamper your feet by massaging them and indulge in foot soaks. Buy footwear that is comfortable for you, after all, looks are not more important than health.

Hope this post has been helpful in letting you know how high heels can harm you!

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