Diabetes diet for Indians

It is very important to know what to eat and what not to eat for controlling diabetes.  It is very important to follow a diabetic diet in order to prevent or control diabetes.  So it is very much essential to have a healthy diabetes diet along with exercise to have a healthy living.  Do you know what makes up a good diabetes diet for Indians?  You can see a lot of diabetes diets published online but let us what are the foods locally available in India for a good diabetic diet.   I have gone through various websites and checked the diabetes diets for Indians.  Here is a summary of diabetes diet for Indians.

Diabetes diet for Indians

A duabetes diet should be high on fiber and must contain milk without cream, butter milk, fresh fruits, green vegetables etc.  The diabetes diet for Indians must be in the ratio of 60:20:20 for carbohydrates, fats and proteins.  The calorie intake per day should be between 1500 to 1800 calories with the proportion of 60:20:20 as indicated above.  The diabetes diet should have at least two seasonal fruits and three vegetables in the diet plan.  Here is a list of diabetes diet for Indians as shared by a doctor.

-  One teaspoon of methi seeds soaked in 100 ml of water overnight.
-  Drink tomato juice with salt and peppar every morning on empty stoamch
-  6 almonds soaked overnight each day is also helpful for keeping a check on diabetes


Here is  a diabetes diet for Indians as suggested by experts

- Grains, oats, channa atta, millets and other high fiber foods should be included in your meal. 
-  Milk is the right combination of carbohydrates and proteins.  Two servings of milk daily controls blood sugar levels
-  High fiber vegetables like peas, beans, broccoli and spinach and leafy vegetables should be included in your diet. pulses and sprouts are a healthy option in the diet
- Vegetables rich in fiber help in lowering blood sugar levels
- Good fats like Omega 3 and MUFA should be consumed as they are good for body.  The natural sources for these are  canola oil, flax seed oil, fatty fish and nuts. 
- Fruits high in fiber like papaya, apple, orange and guava should be consumed. Mangoes, bananas, grapes contain high sugar and hence can be consumed in lesser quantities.


The diabetes diet for Indians includes carbohydrates, proteins and fats. As always, a balanced and planned diet can build and improve personal health. A controlled diabetes diet may seem like a drag and bore, but a good cook can add life to a diet. Time to call up mom and experiment with diabetes diets!

Causes of High Blood Pressure

Before going into the details, let us see what is Blood Pressure?  Blood pressure is nothing but the measure of the force with which the blood is pushing against the blood vessel walls.  The heart pumps the blood into the arteries which carry the blood throughout the body.  High blood pressure is very dangerous because it causes your heart to work harder to pump the blood to the body and causes hardening of the arteries and may develop into heart failure.

Let us now see what is the normal blood pressure readings before going into the causes of high BP.  A blood pressure reading has a top number (systolic) and a bottom number (diastolic).  The range of values of blood pressure are listed below.

•  Normal blood pressure : 120 over 80 ( 120 / 80 )
• Pre hypertension : 120 - 139   over 80-89
• Stage 1 high blood pressure :  140-159  over 90-99
• Stage 2 high blood pressure :  160 and above over 100 and above

If your blood pressure is above the normal range, you should immediately consult your doctor about the steps to be taken to control it and bring to normal.

What causes high blood pressure?

 The exact reasons for high blood pressure are not known, but there are several factors and conditions which play a role for development of high blood pressure.  These factors responsible for High Blood Pressure include :

• Smoking 
• Over weight
• Lack of physical activity
• Too much salt in the diet and too much alcohol consumption
• Stress and old age
• Genetics
• Family History
• Old Age
• Kidney disease
• Thyroid disorders 

 There are two types of high blood pressure.  1.  Primary ( essential ) Hypertension   2.  Secondary Hypertension

1. Primary Hypertension : There is no exact cause for high blood pressure.  This type of high blood pressure is called as Primary or Essential Hypertension.  This tends to develop gradually over many years.

2. Secondary Hypertension :  Some people has high BP caused by a certain underlying condition.  This type of high blood pressure is called as Secondary Hypertension. This kind of high blood pressure tends to appear suddenly and cause higher blood pressure than does primary hypertension.  There are many conditions and medications which can lead to secondary hypertension which include:

• Adrenal gland tumors
• Kidney problems
• Defects in blood vessels
• Some medications like birth control pills, cold remedies, decongestants, pain relievers and some other drugs
• Illegal drugs like cocaine and amphetamines
  

Home remedies for High Blood Pressure

High blood pressure or hypertension is very common in this modern era of fast life style.  Hypertension is also called as silent killer.   The main causes of hypertension are Stress life, smoking, lack of physical activity, obesity, kidney diseases, old age and also family history of high BP.   There are some home remedies for curing high blood pressure.   For more details of how to cure high blood pressure by home remedies please visit the following link.

Home remedies for hypertension

What is arthritis

Arthritis is nothing but an inflamation  of joints. You can see the inflamation by an indication of swelling, redness or warmth in the joints. The word "Arthritis" is derived from Greek word "Arthron" meaning "joint" and the latin word "itis" meaning "inflamation".  The Arthritis affects the musculoskeletal system especially the joints.  Normally people above the age of 50 years suffer from arthritis.  There are nearly 100 different types of arthritis. 

A joint is a place where one bone moves on another bone.  The ligaments hold the two bones together. Any part of our body can become painful due to arthritis.  Here are some of the symptoms of arthritis.

• Very high fatigue
• Loss of flexibility in the joint
• Lack of energy

A person with arthritis normally avoids physical activity and simply takes rest.  But it should be understood that the joints become stiff and lose flexibility if there is no exercise.

Preventive tips for Acne

 We all know that pimples are tiny inflammations on the skin.  The pimples often develop after black heads become clogged and infected.   Pimples often appear as deeper lumps on the face, neck, chest, back and also on shoulders.

Preventing Acne is really a difficult thing to do.  There is no cure for Acne but you can minimize it and control the condition.  Effective acne prevention requires using the correct acne treatments and hygiene habits.  Please look at the following tips to get rid of acne and pimples.

• Don't pick pimples : It is really a very bad habit to pick the pimples on your face or body.  This can permanently scar your skin.  This will cause more infection.  If you must pick, immediately apply a topical antibiotic to help yourself.
• Wash your skin gently:   It is very important when you wash your face, you should be very careful about how hard you press or rub your face.  It will irritate your skin if you press hard while washing your face.  This can break open the pimples on your face.  So you should be careful to see that you wash your face lightly.  
• Avoid Stress:  Try to avoid stress.  Make sure you get enough sleep, eat healthy and spend some time to have fun. Stress will definitely trigger acne.  So try to avoid stress.  Exercise regularly so that this will reduce stress and increase the blood circulation which will definitely help in preventing acne.
• Drink at least 2 to 3 liters of water every day.
• Try to avoid hot and humid environments like poorly ventilated kitchens, gyms and stay away from cooking grease or machine oil that can contribute to black heads.
• Always wear loose clothing :  Where ever possible try to wear loose clothing and avoid friction against the skin caused by helmets, straps, and hand bags etc.
• Eat plenty of fruits and vegetables.

Follow the above tips to prevent acne.

The perfect foods to stay young

Do you want to stay healthy and young?  Here are 8 perfect foods which help you to stay healthy and young.  You can also lost weight, have longer life span, improve memory, strengthen cardiovascular etc. with these foods.
Let us see what are these foods.

1. EGGS :   Each egg has 72 calories and each large egg has 6.3 grams of high-quality protein and a full load of vital nutrients.   The main benefit of eggs is that you can lose weight by taking eggs.
2. GREEN TEA : The main benefit of green tea is that your life span increases by taking green tea.  Taking green tea reduces the risk of cancer by 60%.  Green tea can help to prevent tooth decay too.  Green tea has bacteria killing abilities that help prevent food poisoning and it also kills bacteria that cause dental plaque.
3. GARLIC:  Here are some of the health benefits of garlic.  Raw and crushed garlic is a powerful anti biotic.  Garlic fights cancer, strengthens the cardiovascular system and decreases fat storage and fights acne inflammation.  There are claims that garlic helps in cholesterol management. Garlic can help in normalization of body functions.  For example garlic can reduce the blood pressure in high blood pressure sufferers and can increase the blood pressure in case of low BP sufferers. Garlic is powerful against tumor formation including cancer.  Garlic helps against fungal or bacterial infection.  Garlic also helps in nomalization of blood sugar.
4. ALMOND:  Almonds improves your memory.  Some of the health benefits of almonds include getting relief from constipation, respiratory disorders, cough, anemia, impotency and also diabetes.  Almonds also help in hair care and skin care (psoriasis) and dental care.  Almonds induce high intellectual levels and is considered as an essential food for growing children. Almonds also help in reducing bad cholesterol.  Almonds also reduce the risk of heart diseases. The presence of magnesium in almonds helps reduce the risk of heart attacks. Almonds also help in reducing weight.
5. AVOCADO:  Avocado fruit reduces the risk of heart disease. Avocado contains Oleic Acid which helps lower the cholesterol levels.  Avocado also has potassium which helps in regulating blood pressure.    Adequate intake of potassium helps in guard against circulatory diseases like high blood pressure, heart disease or even heart stroke.  Avocado fruits are a source of glutathione which is an important anti oxidant which is very important in preventing aging, cancer and heart disease.  
6. GREEK YOGURT : Greek Yogurt has many health benefits which include promoting intestinal health, strengthening of bones, lowering blood pressure, reduction of weight, and anti cancer properties.
7. BELL PEPPERS :  Bell peppers are packed with several nutrients.  Bell peppers are good source of vitamin C, vitamin B6 and folic acid.  Bell peppers have been proved to be protective against cataracts. Bell peppers also help prevent blood clotting and reduce the risk of heart attacks and strokes.  Bell peppers also help prevent lung cancer.
8. GRAPEFRUIT:  Grape fruit is very rich in vitamin C. Consumption of grape fruit can help increase metabolism.  Grape fruit also helps in prevent occurance of tumors and cancers. Grape fruit is a natural anti septic for wounds when used externally.  Grape fruit also helps in improving complexion.  It also helps in reduction of weight.

Diet for Hydertension

High Blood pressure or Hyper Tension has become a common in today's lifestyle.  Many people are suffering from High Blood Pressure in recent days.  High blood means high pressure in arteries.  . Arteries are vessels that carry blood from the pumping heart to all the tissues and organs of the body. High blood pressure does not mean excessive emotional tension, although emotional tension and stress can temporarily increase blood pressure. Normal blood pressure is below 120/80; blood pressure between 120/80 and 139/89 is called "pre-hypertension", and a blood pressure of 140/90 or above is considered high.