Healthy Fruits For Diabetics

Although this post is based towards diabetes, the information is also relevant to everyone for healthy nutrition.

What fruits are the best for diabetics that do not raise the blood glucose levels? Everyone should be eating more fruit and five a day is a target that would best be achieved for a healthy eating regime. This is just as important if you are diabetic or not. The list below is a guide line to the best fruits suitable.

  • The list below is a another example of the best fruits suitable.
  • Blueberries.
  • Strawberries.
  • Blackberries.
  • Grapes.
  • Apples.
  • Watermelon.
  • Avocado.

It is important, if you have diabetes, that you should be cautious, however, as certain fruit choices may affect blood sugar levels more than others. It’s important to learn which fruits affect you the most, plus how to make smart decisions about which fruits you consume, and understand proper portion sizes.

Types of Fruit to Limit

There are a number of fruits that should only be consumed in limited amounts if you have diabetes. Dried fruits, fruit juices, and fruits that may be high in sugar and low in fiber should generally be limited or avoided.

Dried Fruit

Dried fruit, while delicious in trail mix and on salads, is a super-concentrated form of whole fruit that goes through a drying process, which results in a food that it’s higher in carbohydrates per serving than fresh, whole fruit. Dried fruits may also contain added sugar and could be lower in fiber if the peels have been removed.

Juice

Even 100% fruit juices can cause glucose spikes. The body doesn’t have to do a great deal of work to break down the sugar in juice, thanks to the removal of nearly all the fiber. therefore, is metabolized quickly and raises blood sugar within minutes.

Drinking Juice can also tack on extra calories without affecting your satiety and therefore can work against weight loss efforts and can even promote weight gain.

Researchers in one study found that consumption of whole fruits such as blueberries, grapes, and apples was associated with a reduced risk of type 2 diabetes, whereas consumption of fruit juice was associated with a higher risk of type 2 diabetes.

Instead, try cutting fruit juice with water to reduce the amount you’re drinking, make your own juice from whole fruits and vegetables, or swap fruit juice entirely for whole fruit—fresh or frozen—wherever you can to reap the big benefits of fiber and nutrients.

Remember your five a day, make your fruit intake variable as there are many varieties of fruit. Check out the fruit stall at your local supermarket.

Ailments: Sinus Infection Part One

This is a two part blog has there is a lot of information I would like to get over to you.

Our bodies are prone to some sort of illness throughout our life. Common colds, flu and a lot more more serious infections. One set back I regularly suffer with is sinus infection, apart from being diagnosed with diabetes. Over my many years this infection has really took it’s toll on my quality of life. If you suffer with the complaint you would understand and if not thank your lucky stars. The pain is out of this world, headaches, facial pressure, at times difficult to breathe properly.

This last bout has been on going now for six weeks, which is unusual, as they normally last about a month. This time the pain and feeling that the infection is not moving is quite worrying. Doctor to date has prescribed 4 types of antibiotics, steroid tablets and now a new steroid spray. But still no improvement. The problem at the moment is the Covid pandemic, the last place I want to enter is the hospital. Speaking to the doctor, who told me that there is no referrals to the ENT, I will have to wait until the summer months to go and get checked out.

What am I doing myself to help relieve the symptoms? Well take a look at the list below.

  1. Flush. Use a Neti pot, a therapy that uses a salt and water solution, to flush your nasal passages.
  2. Spray.
  3. Hydrate.
  4. Rest.
  5. Steam.
  6. Spice.
  7. Add humidity.
  8. OTC medication.

I am using a NeilMed Sinus Rinse Very easy to use, search on Youtube, there are lots of useful vids explaining how to use the system. I usually do this three times a day. At the moment there is not much coming away from the sinuses, but will keep going with this treatment.

Steam inhalation is another method I am using again three times a day. Using steam to open the passages in the nose can help to relieve sinus pressure. Steam inhalation is easy to do at home. Boil water, pour it into a large bowl and lean over, so the face is directly above the water. Cover the head with a towel, and breathe through the nose. The main benefit of breathing in moist, warm steam is that may help ease feelings of irritation and swollen blood vessels in the nasal passages. The moisture may also help thin the mucus in your sinuses, which allows them to empty more easily.

Plenty of rest is very important in fact it is a must. You may also feel very tired. This is because your body is using up all your energy to fight the infection. So don’t go overdoing your self.

Part two of this series will be coming out very soon.

Tai Chi

A low impact form of exercise to help improve your fitness and health is Tai Chi. Tai Chi is one of the best known martial arts of the Internal systems from ancient China. Based on Qigong and martial art techniques from thousands of years ago, Chen Wangting developed the Chen Style Tai Chi around 1670.

I have been practicing this form of martial art for about one year and the benefits may include the following:

  • Decreased stress, anxiety and depression.
  • Improved mood.
  • Improved aerobic capacity.
  • Increased energy and stamina.
  • Improved flexibility, balance and agility.
  • Improved muscle strength and definition.

When I was looking for a workout programme to improve my fitness, Tai Chi was a great choice. You are never too old to practice with gentle movements that the exercise is all about. Do you need to fit to practice? No you go at your own pace and think about the movements, plus the breathing.

I started watching the following YouTube video to get started. Basic movements with clear instructions. This video is the first in the series, easy for beginners, so as you progress go to the next video for higher levels of movements.

Fit and Healthy

Let’s look at Fitness and Health, the vital ingredients to living to the full. Being healthy is so important to cope with stress of todays world. The term Health falls into an number of areas that make up being healthy.

Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.

Also your personnel fitness plays a part in being helthy.

Fitness is the condition of being physically fit and healthy and involves attributes that include, but are not limited to mental acuity, cardiorespiratory endurance, muscular strength, muscular endurance, body composition, and flexibility.

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