Archive for June 2017

Prevention of Fatty Liver

The incidence of fatty liver disease is increasing steadily in many parts of the world.

It is a disease that is linked to type 2 diabetes, obesity, and insulin resistance.

If it is not addressed in its initial stages, it may progress into a severe liver disease and may cause other health problems.

What Is Fatty Liver?
Fatty liver is caused when excess fats accumulate in your liver cells.

Your liver is considered fatty if its cells contain more than 5 percent fat.

One of the main causes of fatty liver is an over-consumption of alcohol, but there are other causes too.

A wide range of fatty liver conditions falls under the category of non-alcoholic fatty liver disease (NAFLD).

NAFLD is common in both adults and children in many Western countries.
The initial stage of the disease is non-alcoholic fatty liver (NAFL) is a reversible stage of the disease.

If it is not diagnosed at the right moment, then it may lead to a serious condition known as non-alcoholic steatohepatitis (NASH).

NASH involves a very high accumulation of fat and inflammation that can cause damage to the liver cells.

Damage to the liver cells can cause scar tissues as the cells die off due to injury, and it can also lead to fibrosis.

It is extremely difficult to predict whether fatty liver will progress to NASH due to which the risk of cirrhosis, excessive scarring that damages the liver, and liver cancer increases significantly.

NAFLD is also associated with an increased risk of diseases like diabetes, kidney disease, and heart disease.

What Are The Symptoms Of Fatty Liver?

Symptoms of fatty liver include weakness and fatigue, increased levels of insulin, triglycerides, and liver enzymes, and slight pain in the center or the right side of your abdomen.

When fatty liver progresses to NASH, the symptoms include nausea or vomiting, severe or moderate abdominal pain, yellow eyes and skin, and loss of appetite.

How To Get Rid Of Fatty Liver?
You can follow some of these strategies to get rid of fatty liver.

1. Lose Weight

If you have fatty liver a great way of getting rid of it is by losing weight.

It does not matter if you lose weight by making changes to your diet, by exercising, or by going under the knife as any form of weight loss promotes the loss of liver fat.

Do keep surgery as the last option, and consider it only if you are unable to lose weight through regular exercise and healthy eating, and if you are advised by your doctor to do so.

2. Cut Back On Carbs

You can get rid of fatty liver by cutting back on refined carbs.

When you consume excess carbs, they are converted into fats which get accumulated in the liver.

Eat more fruits, vegetables, and whole grains instead.

3. Be More Physically Active

Being physically active can help reduce liver fat.

You can incorporate a mixture of strength training and cardio into your schedule to get maximum benefits.

Even if you do not lose weight, exercise can still reduce the total amount of fat from your liver.

4. Try Supplements
Vitamins, herbs, and other supplements can help reduce the amount of fat in your liver and can prevent the condition of your liver from becoming worse.

Always consult your doctor before you take any supplement.

Your health is very important so always be physically active and always follow a healthy diet.

If you notice any of the symptoms of fatty liver, get it checked immediately as it is reversible in the earlier stages.

Don’t wait until it is too late.

The Ultimate List of Foods for Diabetics

The Ultimate List of Foods for Diabetics

1. Apples

Apples are one of the best foods for diabetics. Researchers from the Harvard School of Public Health discovered that consuming at least 5 apples per week reduces the risk of type 2 diabetes by 23%.

According to the American Diabetes Association, diabetics should include apples rich in fiber in their daily diet.

The right way to eat apples and other foods which contain carbohydrates is to spread their intake through the day.

People with diabetes have to pay more attention to the size of their portions. Eating too much can cause spikes in their blood sugar levels, so they have to eat in moderate amounts.

In addition, this fruit contains antioxidants which reduce the bad cholesterol levels – the main cause of heart diseases.

2. Asparagus

This healthy vegetable is abundant in glutathione which is an antioxidant that protects from many diseases like heart disease, cancer, and diabetes.

Asparagus prevents the effects of aging, increases the production of insulin, and helps control blood sugar levels.

3. Avocados

The abundant amounts of unsaturated vegetable fats in avocados make them ideal food for diabetics.

A 2008 study showed that the risk of developing type 2 diabetes in women who consumed a lot of good fats was 25% less than in those who consumed good fats in significantly lesser amounts.

You can add avocado to your sandwich or different salads.

4. Legumes

Consuming a cup of legumes on a daily basis can help reduce the A1C and blood glucose reading, as well as blood pressure.

Besides helping you to control your blood sugar, the fiber-rich legumes can also reduce the chances of a first-time stroke.

5. Blueberries

Blueberries are loaded with fiber which controls and prevents high blood sugar levels and cognitive decline.

This fruit reduces inflammation and suppresses tumor growth, thus preventing cancer.

Moreover, blueberries contain anthocyanins which decrease the risk of type 2 diabetes.

According to researchers, consuming this fruit on a regular basis means 23% less risk of developing type 2 diabetes.

6. Broccoli

Broccoli and other cruciferous vegetables contain abundant amounts of the sulfur-containing compound glucosinolates.

These compounds provide powerful anti-cancer effects, and they also reduce the risk of heart-related diseases.

7. Carrots

This vegetable is popular for its ability to boost eyesight and immune system due to its high beta-carotene and antioxidant content.

It also helps protect against different types of cancer.

Its beta-carotene content is said to lower the risk of type 2 diabetes in those prone to this disease.

8. Cranberries

Cranberries are known to prevent and treat urinary tract infections, but they are also a great food for diabetics due to their anthocyanin content which includes phytonutrients.
Studies have shown that this fruit contains antioxidants which reduce the bad cholesterol, and increase the good cholesterol, thus decreasing the risk of heart disease.

9. Fish

Fish is high in omega-3 fatty acids and low in cholesterol and saturated fat, including mackerel, sardines, tuna, lake trout, halibut, salmon, and herring.

These fish help lower the risk of arrhythmia, or irregular heartbeat, which can even lead to sudden death.

Keep in mind that fish like shark, swordfish, and king mackerel might contain too much mercury.

Include fish in your diet plan to lower the risk of stroke caused by diabetes – a risk which can be increased if eating fried fish.

10. Flaxseed

Flaxseeds can help lower the A1C reading in those with type 2 diabetes.

A research conducted on type 2 diabetes patients who added flaxseeds in their diet showed a drastic drop in their total cholesterol, fasting blood glucose levels, low-density LDL cholesterol, and triglycerides.

11. Garlic

This is one of the healthiest ingredient in the world.

It’s been used for treating high blood pressure, high cholesterol, cancer, and heart disease for thousands of years.

As health experts recommend, let garlic rest for ten minutes before using it in cooking, to boost its cancer-fighting abilities.

To improve its active and sulfide compounds, use it chopped or crushed.

12. Turmeric

The active compound in turmeric – curcumin, helps regulate the fat metabolism, reverse insulin resistance, and reduce high cholesterol and high blood sugar.

Turmeric has been used for centuries in the Indian cuisine due to its anti-cancer properties.

13. Melons

Melons, including cantaloupe, watermelon, casaba, honeydew, muskmelon, Persian, Crenshaw, and pepino, are loaded with lycopene, an antioxidant which helps prevent cancer and cell damage linked to heart disease.

According to the American Heart Association, raw watermelon is low in cholesterol and saturated fat, and the richest in lycopene.

14. Walnuts

Due to their anti-viral, antioxidant, anti-high cholesterol, and anticancer properties, walnuts cans top and reverse diabetes and heart disease.

Their content includes many heart-friendly substances including omega-3 fatty acids, L-arginine, vitamin E, fiber, and phytochemicals.

Experts recommend consuming 2oz of mixed nuts per day to reduce the bad cholesterol and blood sugar levels.

15. Oatmeal

Oatmeal contains soluble fiber which delays digestion and provides a barrier to digestive enzymes, thus preventing increase in the blood sugar levels.

Moreover, their low glycemic index helps control diabetes.

16. Quinoa

There are more than 150 varieties of quinoa, the most common being white, black, and red quinoa. It helps delay hunger and prevent blood sugar spikes.

Quinoa is loaded with magnesium, folate, iron, vitamin B6, fiber, and manganese, and is very low in sodium.

17. Raspberries

This fruits, especially its edible seeds, contain lots of dietary fiber.

They are packed with ellagic acid which can counter inflammation, reduce blood sugar levels, and prevent insulin resistance.

Raspberries are classified as a superfood according to the American Diabetic Association.

18. Red Grapefruit

Another fruit regarded as a superfood by the American Diabetes Association. It’s high in antioxidants, soluble fiber, and vitamin C, which makes them better than white grapefruits.

But, since they can interact with anti-arrhythmic medication, statins, and other drugs, it’s good to consult a doctor.

19. Red Onions

This type of onion contains a lot more antioxidants than the white and yellow type. It is loaded with flavonoids, especially quercetin which has been proven to reduce the risk of cancer, cardiovascular diseases, and asthma.

20. Red Bell Peppers

Red bell peppers contain abundant amounts of antioxidants, lycopene, and vitamins A and C.

This combination improves the overall health by lowering the risk of diabetes, heart disease, and cancer.

21. Soy

Due to their incredible nutrient content, soy products can reduce serum cholesterol levels.

They contain high-quality protein, folate, niacin, iron, potassium, zinc, and the fatty acid ALA which can be converted into omega-3 fatty acids.

22. Spinach

The high amounts of beta-carotene present in spinach are used in the production of vitamin A in our body.

This antioxidants prevents free radical damage – the main culprit of cancer. Regular consumption of spinach and other leafy veggies lowers the risk of type 2 diabetes.

23. Sweet Potatoes

Sweet potatoes are healthier than the white ones when it comes to controlling blood sugar and high cholesterol levels due to their high soluble fiber content.

They are loaded with carotenoids which improve the body’s insulin response.

What’s more, the presence of chlorogenic acid in sweet potatoes helps decrease insulin resistance.

24. Cinnamon

Chromium is a mineral which improves the action of insulin, and cinnamon is abundant in it.

This is why it helps decrease blood sugar levels.

Adding this spice in your daily diet can reduce fasting blood sugar in those with type 2 diabetes.

Furthermore, cinnamon contains high amounts of polyphenols, antioxidants which prevent free radical damage and decrease systemic inflammation, thus preventing heart disease, cancer, and diabetes.

25. Olive Oil

This is one of the healthiest oils due to its powerful anti-inflammatory properties.

Its healthy fat content prevents insulin resistance, thus reducing the risk of diabetes and heart disease.

Try to include as many of these foods as you can in your diabetes diet plan.

They will help control your blood sugar levels, but also prevent various diseases.


Feeling sluggish? Ditching these bad habits that drain your
energy will help.

Lack of sleep isn’t the only thing sapping your energy. Little things you do (and don’t do) can exhaust you both mentally and physically, which can make getting through your day a chore. Here, experts reveal common bad habits that can make you feel tired, plus simple lifestyle tweaks that will put the pep back in you
You skip exercise when you’re tired
Skipping your workout to save energy actually works against you. In a University of Georgia study, sedentary but otherwise healthy adults who began exercising lightly three days a week for as little as 20 minutes at a time reported feeling less fatigued and more energized after six weeks. Regular exercise boosts strength and endurance, helps make your cardiovascular system run more efficiently, and delivers oxygen and nutrients to your tissues. So next time you’re tempted to crash on the couch, at least go for a brisk walk—you won’t regret it.
You don’t drink enough water
Being even slightly dehydrated—as little as 2% of normal fluid loss—takes a toll on energy levels, says Amy Goodson, RD, a dietitian for Texas Health Ben Hogan Sports Medicine. Dehydration causes a reduction in blood volume, explains Goodson, which makes the blood thicker. This requires your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day, Goodson recommends.

You’re not consuming enough iron
An iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus. “It makes you tired because less oxygen travels to the muscles and cells.” Boost your iron intake to reduce your risk of anemia: load up on lean beef, kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C (vitamin C improves iron absorption when eaten together), suggests Goodson. Note: an iron deficiency may be due to an underlying health problem, so if you’re experiencing these symptoms of iron deficiency, you should visit your doc.
You’re a perfectionist
Striving to be perfect—which, let’s face it, is impossible—makes you work much harder and longer than necessary, says Irene S. Levine, PhD, professor of psychiatry at the New York University School of Medicine. “You set goals that are so unrealistic that they are difficult or impossible to achieve, and in the end, there is no sense of self-satisfaction.” Levine recommends setting a time limit for yourself on your projects, and taking care to obey it. In time, you’ll realize that the extra time you were taking wasn’t actually improving your work.
You make mountains out of molehills
If you assume that you’re about to get fired when your boss calls you into an unexpected meeting, or you’re too afraid to ride your bike because you worry you’ll get into an accident, then you’re guilty of “catastrophizing,” or expecting that the worst-case scenario will always occur. This anxiety can paralyze you and make you mentally exhausted, says Levine. When you catch yourself having these thoughts, take a deep breath and ask yourself how likely it is that the worst really will happen. Getting outdoors, meditating, exercising, or sharing your concerns with a friend may help you better cope and become more realistic.

You skip breakfast
The food you eat fuels your body, and when you sleep, your body continues using what you consumed at dinner the night before to keep your blood pumping and oxygen flowing. So, when you wake up in the morning, you need to refuel with breakfast. Skip it, and you’ll feel sluggish. “Eating breakfast is like starting a fire in your body by kickstarting your metabolism,” Goodson says. Goodson recommends a breakfast that includes whole grains, lean protein, and healthy fat. Good examples include oatmeal with protein powder and a dab of peanut butter; a smoothie made with fruit, protein powder, low-fat milk, and almond butter; or eggs with two slices of whole-wheat toast and low-fat Greek yogurt.
You live on junk food
Foods loaded with sugar and simple carbs (like the ones you’ll find in a box or at the drive-thru window) rank high on the glycemic index (GI), an indicator of how rapidly carbohydrates increase blood sugar. Constant blood sugar spikes followed by sharp drops cause fatigue over the course of the day, says Goodson. Keep blood sugar steady by having a lean protein along with a whole grain at every meal, says Goodson. Good choices include chicken (baked, not fried) and brown rice, salmon and sweet potato, or salad with chicken and fruit.
You have trouble saying ‘no’
People-pleasing often comes at the expense of your own energy and happiness. To make matters worse, it can make you resentful and angry over time. So whether it’s your kid’s coach asking you to bake cookies for her soccer team or your boss seeing if you can work on a Saturday, you don’t have to say yes. Train yourself to say ‘no’ out loud, suggests Susan Albers, a licensed clinical psychologist with Cleveland Clinic and author of Eat.Q.: Unlock the Weight-Loss Power of Emotional Intelligence. “Try it alone in your car,” she says. “Hearing yourself say the word aloud makes it easier to say it when the next opportunity calls for it.”
You have a messy office
A cluttered desk mentally exhausts you by restricting your ability to focus and limits your brain’s ability to process information, according to a Princeton University study. “At the end of each day, make sure your work and personal items are organized and put away,” suggests Lombardo. “It will help you have a positive start to your day the next morning.” If your office needs major reorganizing, avoid becoming totally overwhelmed by taking it one step at a time: start by tidying what you can see, then move through your desk and cabinets drawer by drawer.
You work through vacation
Checking your email when you should be relaxing by the pool puts you at risk of burnout, says Lombardo. Unplugging and allowing yourself to truly unwind allows your mind and body to rejuvenate and return to the office stronger. “When you truly take breaks, you will be more creative, productive, and effective when you return,” says Lombardo.
Related: 24 Fat-Burning Ab Exercises (No Crunches!)
You have a glass of wine (or two) before bed
A nightcap sounds like a good way to unwind before falling asleep, but it can easily backfire. Alcohol initially depresses the central nervous system, producing a sedative effect, says Allen Towfigh, MD, medical director of New York Neurology & Sleep Medicine, P.C., in New York City. “But it ultimately sabotages sleep maintenance.” Alcohol creates a rebound effect as it’s metabolized, which creates an abrupt surge in the adrenaline system, he says. This is why you’re more likely to wake up in the middle of the night after you’ve been drinking. Dr. Towfigh recommends stopping all alcohol three to four hours before bedtime.
You check e-mails at bedtime
The glaring light of a tablet, smartphone, or your computer’s backlit screen can throw off your body’s natural circadian rhythm by suppressing melatonin, a hormone that helps regulate sleep and wake cycles. Sensitivity to the digital glow of tech toys can vary from person to person, but in general it’s a good idea to avoid all technology for one to two hours before bedtime, he says. Can’t avoid checking your device before your head hits the pillow? Then hold it at least 14 inches away from your face to reduce the risk of sleep interference.

You rely on caffeine to get through the day
Starting your morning with a java jolt is no big deal—in fact, studies show that up to three daily cups of coffee is good for you—but using caffeine improperly can seriously disrupt your sleep-wake cycle, says Dr. Towfigh. Caffeine blocks adenosine, the byproduct of active cells that drives you to sleep as it accumulates, he explains. A study published in the Journal of Clinical Sleep Medicine revealed that consuming caffeine even six hours prior to bedtime affects sleep, so cut yourself off by mid-afternoon and watch out for these surprising sources of caffeine.
You stay up late on weekends
Burning the midnight oil on Saturday night and then sleeping in Sunday morning leads to difficulty falling asleep Sunday night—and a sleep-deprived Monday morning, says Dr. Towfigh. Since staying in can cramp your social life, try to wake up close to your normal time the following morning, and then take a power nap in the afternoon. “Napping for 20 minutes or so allows the body to recharge without entering the deeper stages of sleep, which can cause you to wake up more tired,” he says.