Blood glucose levels are primarily controlled by the hormone insulin, which is secreted by the pancreas. After a meal, blood glucose rises due to the digestion of the food. This triggers the release of insulin from the pancreas, which promotes glucose absorption until it reaches the normal level. But, in individuals with defective functioning of insulin, the blood glucose level remains higher for a longer period. Chronic uncontrolled blood sugar or hyperglycemia damages various body organs, nerves, and eyes. As a diabetic, it is extremely important to keep your blood sugar level always in check. Blood sugar range : In a healthy person, the normal blood sugar levels are below 100 mg/dL after fasting, but can spike to 140 mg/dL 2 hours post meal. However, in a diabetic, the fasting blood sugar itself can reach to up to above 200 mg/dL. How to keep the blood sugar under check? A proper diet and exercise plan is a must to manage a diabetic’s blood sugar level . Moreover, a diabetic must monitor the blood sugar level on a regular basis for effective management of sugar levels. A few common tips to keep the blood sugar under check are as follows: Diet : A well-planned diet is a must for the management of high blood sugar. Carbohydrates : The American Diabetes Association (ADA) recommends a proper monitoring of carbohydrate intake in a meal to control blood sugar levels in diabetics. Include healthy carbohydrates such as milk, fruits, legumes, grains, and yoghurt, which do not cause a sudden spike in blood sugar levels. Avoid highly processed or refined carbohydrates like candy, white rice, and white bread because they rapidly increase the blood sugar levels. A well-balanced diet must be designed after consulting a doctor to maintain the healthy blood sugar levels. Offset carbohydrates with fat and protein :

Not all cholesterol is bad for your health. HDL (High-density lipoprotein) is also known as “good” cholesterol, and this type of cholesterol is actually better for your health. High HDL cholesterol levels in your body will help to carry cholesterol from the arteries to the liver, which in turn, helps in excreting it from the body. Also, if your HDL cholesterol level is high, you face a lower risk of heart disease. Moreover, high levels of high-density lipoprotein have anti-inflammatory and antioxidant effects, which are great for your health. To check your cholesterol levels, you need to go for a blood test. Most healthcare professionals recommend having a minimum blood cholesterol levels of 50 mg/dl in women, and for men, the minimum level is 40 mg/dl. If the HDL level is lower than this, your LDL level might build up, increasing the risk of heart diseases. If you have high LDL cholesterol levels, then treatment is necessary to lower the risk of a stroke or heart attack. Thus, to lead a fit and healthy life, maintaining the right levels of HDL is vital. If you are wondering how to treat high LDL cholesterol levels or how to raise HDL cholesterol levels, then you can go through these effective and healthy tips. Follow a ketogenic or low-carb diet A ketogenic and low-carb diet provides several health benefits such as reduced sugar levels in the blood and weight loss. If you are looking for ways to raise the levels of good cholesterol, you need to maintain a healthy weight. Losing a few extra pounds can go a long way in increasing your HDL cholesterol levels. You need to control your eating habits too. Along with having low-carb foods, try to include polyunsaturated and monounsaturated fats in your diet. These fats are mostly available in tuna or salmon fish, nuts, and plants.

A balanced morning meal is highly essential and is also a great way to kick start and plan the day ahead. Research suggests that meals comprising of proteins can help you with satiety and even secure a toned body. Proteins are not meant only for bodybuilders anymore. For starters, there are several benefits of breakfast meals balanced with protein-rich foods. During its digestion, it breaks into different amino acids that trigger the increase in the levels of the gut hormone known as peptide YY. This hormone sends signals to your brain that you have eaten your fill. Moreover, protein slows down the rate of carbohydrate absorption, which in turn will help you to keep a check on your blood sugar level and will help you maintain your weight. So, it means that a protein-packed breakfast can keep you healthy and full until your lunch time. That’s why we have come up with different types of high-protein breakfast ideas, which are tasty as well as healthy. Yogurt-berry parfait You can opt for a 6-ounce non-fat yogurt, which contains 6 grams more protein than normal Greek yogurt as a morning snack to start your day. You can make it healthier by adding natural sweeteners like berries. You can also sprinkle seeds and nuts to increase the protein content further. Adding fiber-rich cereals is also a good idea. To make a yogurt-berry parfait, combine 6-7 ounces of nonfat yogurt with half a cup of berries and half an ounce of chopped walnuts. You can use cinnamon powder and honey to top the parfait. This yogurt-berry parfait can be one of the best high-protein breakfast ideas that will give you a protein punch of about 24-27 grams. Black bean southwest omelet Eggs are good sources of protein. When mixed with black beans, they make for a breakfast that has a high protein and fiber content and will be delicious and satisfying.

Irritable bowel syndrome is a disease which restricts your diet immensely. There are different types of the disease and irritable bowel syndrome varies from person to person. You need to keep track of the food items that may trigger the syndrome. This can help you prevent it and lead a better, healthier life. The food items which make your symptoms flare up are called triggers. The IBS diet plans mentioned below will help you avoid problems with diarrhea, belly pain, bloating and constipation. It is all about making the right plan and following it to your best ability. Irritable bowel syndrome constipation There are several food items that can make IBS constipation worse. You need to avoid eating these food items and stick to a healthy diet plan. Here are a few food items you need to avoid at any cost. Coffee Carbonated drinks Alcohol Dairy products (especially cheese) Breads and Cereals Made with Refined Grains Processed Food Items High-Protein Diets Minimize or nullify your intake of these food items and you will have a great IBS diet plan to go. This does not necessarily limit you to eating peanuts all the time. You can boost your fiber intake by 2-3 grams per day to increase the likelihood of you reacting better to IBS constipation. Try to eat 25-38 grams of fiber per day and reap its benefits. There are several good sources of fiber. These include whole-grain bread, beans, fruits, cereals, and vegetables. You can also eat food items such as dried plums and prune juice. These are rich in sorbitol which is also a substitute of sugar. Eat this in moderate amounts. Drink plenty of water on a daily basis and you should see improvements soon. Irritable bowel syndrome-diarrhea Frequent visits to the washroom are certainly draining for a patient suffering from diarrhea.

Metabolism is the speed at which your body burns down the calories acquired from food. Slow metabolism rate leads to weight gain and fatigue. And no matter how much you exercise or consume a balanced diet, you won’t be able to get rid of that unwanted fat. Adding metabolism boosting foods in your diet can be a head start in solving this problem. There are several factors that affect metabolism, such as: Age Hormones Stress Gender In addition, metabolism is also affected by the foods we consume. Here are 15 metabolism boosting foods that improve body’s capacity to burn more calories: Chili peppers Chili peppers greatly accelerate metabolic rate by increasing thermogenesis, a process of heat generation in the body to melt the fat. Capsaicin, a chemical found in hot pepper, is known to raise the body temperature and boost metabolism. Coffee The caffeine in coffee is known to improve your metabolism. The dark and aromatic drink helps in quick fat oxidization by increasing the metabolic rate by up to 11%. Also, coffee is a great solution for improving your workout performance as it helps the body to burn fat for energy. Herbs Herbs such as oregano, cilantro, dill, fennel, thyme, and rosemary are packed with antioxidants. These antioxidants negate the effect of free oxygen radicals and improve the body’s metabolic rate. Apple These are a rich source of dietary fiber, flavonoids, and antioxidants. They do not only help in increasing metabolic rate but also reduce inflammation, cholesterol, and improve insulin sensitivity and lipid profile. Celery Popularly promoted as a negative calorie food, celery is one of the best metabolism boosting foods . When you consume celery, your body cells have to work really hard to break it down, thus increasing your metabolic rate. This means you burn more calories digesting it than the calories actually present in it.

Probiotics are beneficial bacteria and live microorganisms that help to keep your brain and body healthy. Reducing depression, keeping heart health in good condition, improving digestive health are some of the benefits of consuming it. According to some medical studies and reports, probiotics can help you get better-looking skin as well. Here is a list of the probiotic foods that are very healthy and can be consumed on a daily basis. In case you are suffering from any health condition, consult a doctor before consuming these. Yogurt One of the best probiotic-rich foods is yogurt. Probiotics are friendly bacteria that help you to stay healthy. Yogurt is made from fermented milk and bacteria like bifidobacteria and lactic acid bacteria help in that. Here are some stellar benefits of including yogurt in your diet. Beneficial for patients with high blood pressure Improves bone health Helps to diminish diarrhea in children caused by antibiotics Helps to relieve symptoms of IBS Yogurt is beneficial for those who are lactose intolerant Sauerkraut This food is rich in probiotics containing live bacteria and is made from shredded cabbage fermented by lactic acid bacteria. Apart from having probiotic qualities, this food is rich in vitamin K, B, and C, fiber, manganese, iron and, sodium. Also, antioxidants like zeaxanthin and lutein, which are beneficial for eye health, are available in Sauerkraut. Kefir It is a fermented dairy product and a unique amalgam of fermented kefir grains and goat’s milk. Along with antioxidants, Kefir is rich in bifidus bacteria and lactobacilli that are good for health. It is one of the best probiotic sources that contain different major strains of yeast and friendly bacteria. Kefir helps in improving bone health, protecting against infections and dealing with digestive problems. Lactose intolerant people can consume kefir without any problem. Kimchi It is a spicy, fermented Korean dish mainly made from cabbage along with other vegetables and mixed seasonings of scallion, garlic, red chili pepper flakes, ginger, and salt.

Technological advancements have taken healthcare to a new level. Diseases that were once fatal now have effective cures, thanks to medical breakthroughs. However, for some disorders, natural therapies show better results than conventional medicine. Fighting health disorders the natural way is the best option for such ailments. For diseases such as fibromyalgia, natural supplements can help fight aches, inflammation, and stiffness. Vitamins for fibromyalgia, derived from herbs and other natural supplements, help reduce pain significantly and provide relief to patients. Living with fibromyalgia Fibromyalgia affects the soft tissue and muscles of the body. Those affected by this syndrome experience chronic muscle pain, sleep problems, fatigue, and painful trigger points. Fibromyalgia is known to exhibit as many as 39 symptoms, which are often mistaken for other diseases. One can get relief from these symptoms by making changes to their lifestyle, taking medications, and managing stress levels. Physical therapy can also help manage the pain and stiffness caused by fibromyalgia. Living with fibromyalgia requires changes in the daily routine. Compulsory physical exercise, good sleep routine, stress management, and nutrient-rich diet are some of the lifestyle changes that help to manage the symptoms of fibromyalgia. People affected by fibromyalgia often suffer from vitamin deficiency as well. One can combat these deficiencies by including vitamin supplements in their diet. These supplements are herbal formulas that help ease the pain and stiffness caused by fibromyalgia. Vitamins for fibromyalgia While undergoing tests to diagnose fibromyalgia, one might discover several vitamin deficiencies as well. No single vitamin can cure the disorder. However, a combination of vitamins can help manage symptoms of fibromyalgia. From vitamin D supplements to seaweed extracts, there is a whole list of vitamin supplements available in the market that provide relief from the symptoms of fibromyalgia. But what vitamins should one take if they have fibromyalgia?

The best diet for fibromyalgia usually contains foods that exclude dietary excitotoxins. They may be present in food additives or preservatives which are used in artificial sweeteners, processed foods as well as canned food. Avoiding these foods in your diet reduces the occurrence of fibromyalgia. How to choose the best diet for fibromyalgia To craft the best diet for fibromyalgia, one needs to determine the impact of dietary excitotoxins. Neurons in the brain get excited when one consumes chemicals like dietary excitotoxins, and excessive consumption could prove fatal. Food additives for making food sweeter or more flavorful are the most common types of dietary excitotoxins. Eradicating excitotoxins from the diet would be one of the most radical ways of reducing the symptoms of fibromyalgia. Here are some tips that will help you design the best diet for fibromyalgia: Avoid foods with added glutamate: A neurotransmitter, glutamate, is a chemical used by nerve cells to transmit signals to other cells. It is included in some foods as well. Sometimes, it is used to enhance the flavor of food. A common type of glutamate, monosodium glutamate (MSG) is found in some diets, and one should avoid the foods which use this additive at all costs. Monosodium glutamate is found in ingredients with hydrolyzed protein concentrate, autolyzed, or protein isolate. Monosodium glutamate is often used in Chinese foods, certain types of chips or snacks which are crunchy, canned vegetables and soups as well as processed meats. So, avoid buying foods if you see MSG on the ingredients lists or if they have a high glutamate content. Whole foods, not processed foods: When it comes to natural nutrients, whole foods are far better than processed foods like white pasta, white flour, or white rice. Processed foods contain more additives and fewer nutrients. If you need carbohydrates, then you should have whole grains such as quinoa, whole wheat berries, brown rice, whole wheat berries, sweet or plain potatoes.

If you suffer from a burning sensation or acute discomfort that travels up from your stomach into your chest and the regurgitation of food that you recently ate along with a sharp and sour taste of acid, these symptoms are native to acid reflux. While the occasional experience of acid reflux need not worry you, if it becomes regular, more intense, and disturbs your sleep, you must visit your doctor. Food that enters the stomach is retained by means of the lower esophageal sphincter (LES), which is a muscular ring, and it must close immediately as it may become weak or damaged. If it doesn’t close fully or remains open too often, it causes digestive acids to move up into the food pipe or esophagus. This causes the typical symptoms of heartburn, sour taste in the mouth, regurgitation, dyspepsia or burning sensation in the stomach, nausea, upset stomach, bloated feeling, difficulty swallowing, burping, dry cough, and a sore throat. Sometimes, the symptoms are so severe that they can be mistaken for a heart attack. If symptoms persist and are left untreated, you can develop gastroesophageal reflux disease. Relationship Between Food and Acid Reflux Your diet has a significant impact on acid reflux. Foods that are acidic in nature contribute to the increase of acids in the stomach and there are more chances of these causing reflux through a weak or damaged LES. There are many such trigger foods, and along with the medication, exercise and lifestyle changes that your doctor recommends, avoiding such foods can help you manage and eliminate your symptoms. Eating heavy meals close to bedtime and lying down immediately after a meal can trigger an attack. Being obese or pregnant, bending over after a meal, snacking close to bedtime, smoking, and taking over-the-counter pain relievers like aspirin, ibuprofen and muscle relaxants, certain antibiotics, and blood-pressure medications can set off acid reflux symptoms.