#Fiber supplement for diabetes

[susantaylor01]

UNDERSTANDING THE LINK BETWEEN DIABETES AND FATIGUE

Diabetes, a long-term metabolic condition marked by elevated blood sugar levels, impacts millions globally. One common yet often overlooked symptom of diabetes is fatigue. This article delves into the relationship between diabetes and tiredness, exploring the underlying causes, potential complications, and management strategies.

The Connection Between Diabetes and Fatigue

Fatigue is a prevalent symptom among individuals with diabetes. It can be caused by various factors directly or indirectly related to the disease. Understanding these factors is crucial for managing fatigue effectively.

1. Blood Sugar Imbalances

One of the primary reasons diabetes can cause fatigue is due to fluctuations in blood sugar levels. Both hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar) can lead to feelings of tiredness.

Hyperglycemia: When blood sugar levels are too high, the body's cells cannot efficiently absorb glucose, the primary energy source. This lack of energy can cause persistent fatigue.

Hypoglycemia: Conversely, low blood sugar levels can deprive the body of necessary fuel, leading to weakness and exhaustion.

2. Insulin Resistance

In type 2 diabetes, the body becomes resistant to insulin, the hormone responsible for regulating blood sugar levels. This resistance means that even though insulin is present, glucose cannot enter the cells effectively, resulting in a lack of energy and subsequent fatigue.

3. Sleep Disruptions

Diabetes can also interfere with sleep, contributing to tiredness. Conditions such as sleep apnea, restless legs syndrome, and frequent urination at night (nocturia) are common among people with diabetes and can disrupt sleep patterns, leading to daytime fatigue.

4. Dehydration

Elevated blood sugar levels can increase urination as the kidneys work harder to expel excess glucose. This process can result in dehydration, which can cause tiredness and weakness.

5. Psychological Factors

The mental and emotional toll of managing diabetes can be significant. The constant monitoring of blood sugar levels, managing dietary restrictions, and coping with the potential complications of diabetes can lead to mental fatigue. Depression and anxiety, which are more prevalent among individuals with diabetes, can also contribute to feelings of tiredness.

Managing Fatigue in Diabetes

Effective management of diabetes-related fatigue involves addressing its underlying causes. Here are some strategies to consider:

1. Blood Sugar Management

Maintaining stable blood sugar levels is crucial for reducing fatigue. Regular monitoring, adhering to prescribed medication, and following a balanced diet can help keep blood sugar levels within the target range. Incorporating complex carbohydrates, lean proteins, and healthy fats into meals can provide sustained energy.

Simple Technique To Help Manage Blood Sugar

2. Physical Activity

Engaging in regular physical activity can improve energy levels and overall well-being. Exercise helps regulate blood sugar levels, enhances insulin sensitivity, and promotes better sleep. Always seek advice from a healthcare professional before beginning any exercise program to ensure it is safe and suitable for your condition.

3. Hydration

Staying well-hydrated is vital for preventing fatigue. Drinking adequate water throughout the day can help mitigate the effects of dehydration caused by high blood sugar levels.

4. Sleep Hygiene

Improving sleep quality is another critical aspect of managing diabetes-related fatigue. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and addressing any sleep disorders can contribute to better rest and reduced tiredness.

5. Psychological Support

Seeking psychological support can help manage the emotional burden of diabetes. Counselling, support groups, and stress-reduction techniques such as mindfulness and meditation can be beneficial in reducing mental fatigue.

Conclusion

Fatigue is a common symptom experienced by individuals with diabetes, stemming from various physiological and psychological factors. Understanding the connection between diabetes and tiredness is essential for effective management. By maintaining stable blood sugar levels, engaging in regular physical activity, staying hydrated, improving sleep quality, and seeking psychological support, individuals with diabetes can alleviate fatigue and enhance their overall quality of life.

[health-beauty-money]

Sugar Defender Supplement: A Trial for Balanced Blood Sugar?

I Used Sugar Defender for Blood Sugar Support

I've been focusing on managing my blood sugar levels for a while now. While I maintain a healthy diet and exercise regularly, I was curious if a natural supplement could offer additional support. Intrigued by the claims of Sugar Defender, a product promoting healthy blood sugar with its herbal blend, I decided to give it a try.

Ingredients Check: Natural Blend, But Limited Information

Sugar Defender boasts a blend of natural ingredients, including hawthorn berry, which some studies suggest might support healthy blood sugar metabolism. However, the exact amounts of each ingredient are not readily available. This lack of transparency makes it difficult to assess the true effectiveness of the formula.

Dosage and Ease of Use: Convenient Drops, But Consistency is Key

Sugar Defender comes in liquid drop form, which I found quite convenient. The recommended dosage is straightforward, and the dropper included made it easy to measure the correct amount. However, consistency is crucial for supplements to work effectively. The 2oz bottle, depending on dosage, might not last a full month, requiring consistent reordering to maintain a routine.

The Experience: Did It Make a Difference?

It's important to note that I experienced no significant changes in my blood sugar levels during the time I used Sugar Defender. While some online reviews tout its effectiveness, it's difficult to say definitively whether the product had any impact on me. It's worth mentioning that individual results may vary, and what works for one person might not necessarily work for another.

Seeking Expert Advice: A Doctor's Consultation is Vital

Before trying any new supplement, especially one for blood sugar management, a conversation with your doctor is essential. They can assess your individual needs and determine if Sugar Defender, or any supplement for that matter, is right for you. They can also advise on potential interactions with any medications you're currently taking.

Overall: Not a Magic Bullet, But Potential for Some

Sugar Defender presents a natural approach to blood sugar support, but with limited transparency regarding the exact ingredient quantities and the lack of a noticeable change in my personal experience, it's difficult to wholeheartedly recommend it. However, considering some positive online reviews, it might be worth exploring, but only after consulting your doctor to ensure it aligns with your health goals and doesn't interfere with any existing medications. Remember, maintaining a healthy diet, regular exercise, and open communication with your doctor are the cornerstones of effective blood sugar management.

[appetiteofapplpleaser]

not a gymbro, not even a fitness enjoyer, i hardly exercise besides long walks but. i do get excessively happy when i hit my protein numbers. it makes my ed brain happy.

[diabetesreversalprograminindia]

Health Benefits of Sesame Seeds for diabetic people

This article is originally published on Freedom from Diabetes website, available here.

For most of us, it reminds us of Alibaba and his 40 thieves tale. It is a term used in the story of Alibaba to open the den of the robber. I would say "Open sesame…open sesame " to open the door to the den called "Health" by incorporating sesame seeds into the diet. Diabetes patients are often advised to include sesame seeds in their diet. Sesame seeds are tiny but packed with good stuff. Sesame seeds are tiny, oil-rich seeds. There are two types of Sesame seeds, White/Natural sesame seeds and Black sesame seeds. They are packed with vitamins, antioxidants, and proteins. Sesame seeds calories per 100 g - 573 calories. Lets understand their benefits.

Health Benefits of sesame seeds: 1.Sesame seeds help in reducing risk factors for heart disease. 2.Hulled sesame seeds are a good protein source useful in building blocks for your body. 3.These have high magnesium which helps in lowering blood pressure. Antioxidants present in them may help prevent plaque buildup. 4.These seeds and their oil help reduce inflammation.

Absorption of the minerals is enhanced by roasting, spouting, or soaking sesame seeds.

Sesame seeds are not only flavorful but also offer numerous health benefits, especially for individuals managing diabetes.

To know more about this, please visit our Article.

Did you like this blog? Do share it with others. Also please connect with me on my website, Facebook page, and YouTube if you want to stay in touch or give me any feedback!

[wellhealthhub]

Elevate Your Diet: The Ultimate Guide to Foods with High in Fiber

Discover the benefits of a high-fiber diet with our comprehensive guide to foods high in fiber. Unlock the power of fiber and improve your health today. Table of Content Introduction to Fiber-rich Foods Briefly explain the importance of fiber in a healthy diet and introduce the benefits of consuming high-fiber foods. What is Fiber? Define fiber and explain the two types: soluble and…

[inmyglowupera]

Hormones & Weight loss (part 2) : Insulin

Insulin is a key hormone that regulates blood sugar levels by helping your body store and use glucose for energy. It plays a critical role in maintaining energy balance, but elevated insulin levels, often caused by overconsuming refined carbohydrates or poor lifestyle habits, can promote fat storage and lead to insulin resistance. This makes weight loss harder and increases the risk of metabolic conditions like type 2 diabetes.

💛 Signs & Symptoms of Imbalance:

• Strong cravings for sugar and refined carbs

• Difficulty losing weight, especially around the abdomen

• Energy crashes after meals

• Persistent hunger, even after eating

💛 How to Support:

• Balance your meals: Include a mix of lean protein, healthy fats, and high-fiber foods to keep blood sugar levels stable and reduce insulin spikes.

• Reduce sugar intake: Limiting refined carbs, sugary beverages, and processed snacks can lower insulin demands.

• Exercise regularly: Both aerobic exercise (e.g., walking, cycling) and strength training improve insulin sensitivity and help muscles efficiently use glucose.

• Improve sleep quality: Poor sleep increases insulin resistance and disrupts metabolic hormones. Aim for 7–8 hours of consistent, restful sleep.

• Use timing to your advantage: Consuming carbohydrates post-workout optimizes glucose uptake by muscles, reducing the risk of fat storage.

💛 Supplements that may help:

• Berberine: A natural compound that supports blood sugar control and enhances insulin sensitivity (Source).

• Chromium: An essential trace mineral that aids in blood glucose regulation.

• Magnesium: Plays a crucial role in glucose metabolism and insulin signalling.

• Inositol (Myo-inositol): Especially beneficial for insulin sensitivity in people with metabolic syndrome or PCOS.

This content is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making significant changes to your diet, lifestyle, or supplement routine. If you suspect a medical condition, seek the advice of your doctor or a licensed medical professional.

[pierrotdoesnteat]

NUTRITION JOURNALS: FIBER

WHAT IS FIBER?

- fiber is a nutrient known as a carbohydrate. fiber includes the parts of plant foods that the body can't digest or absorb.this makes it different from nutrients such as fats, proteins, and other carbohydrates including starches and sugars. the body breaks down these nutrients and absorbs them. instead, fiber passes somewhat intact through the stomach, small intestine and colon and out of the body. - soluble fiber dissolves in water. it forms a gel-like material in the stomach that slows down digestion. it can help lower cholesterol and blood sugar. soluble fiber is found in oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots, barley and psyllium. - insoluble fiber doesn't dissolve in water. tt supports the movement of material through the digestive system and adds bulk to stool. so it can be helpful for people who have constipation or don't regularly pass stool. some good sources of insoluble fiber are whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans and potatoes.

HOW DOES FIBER HELP WITH WEIGHT LOSS?

- eating soluble fiber may help promote weight loss and have other health benefits, but fiber from whole plant foods is better for weight loss than fiber supplements. - for most individuals aiming to lose weight, the target is 23-38 grams of fiber per day. factors that impact your fiber needs include age, gender, activity level, and overall health goals. it’s important to consume both soluble and insoluble fiber from a variety of sources, including fruit, vegetables, legumes, nuts, and seeds.

WHAT ELSE DOES FIBER DO?

- fiber increases the weight and size of stool and softens it. In general, bulky stool is easier to pass, and this lowers the chance of constipation. - soluble fiber found in beans, oats, flaxseed and oat bran may keep the body from absorbing some of the cholesterol in other foods. as a result, that may lower low-density lipoprotein, also called "bad," cholesterol levels in the blood. high fiber foods may have other effects on heart health, such as lowering blood pressure and lessening swelling in the body called inflammation. - for people with diabetes, fiber may slow the absorption of sugar and help improve blood sugar levels. that's especially true of soluble fiber. a healthy diet that includes both soluble and insoluble fiber also may lower the risk of type 2 diabetes.

[theageofsims]

I'm having a really rough time and I really don't want to say anything, but at the same time I feel like I want to say something and I have like nowhere I can really say it because I feel like I don't know people personally in the community, but I also know I spend most of my time on Tumblr, some of the time, blogging my Sims so I felt like I could post this here rather than my personal blog.

I don't know how much more I can actually take.

I am doing the best I can with my diabetic and high blood pressure diagnosis after losing my dad to stomach cancer. And I get talked to like I'm a fucking idiot by my doctor who I have only had since September, at my physical today.

I am just sitting here at home like crying my fucking eyes out on and off since 11am this morning.

But I'm just fucking tired. I am mentally and emotionally tired after losing my dad in 2022, and dealing with my diagnosis for one year now.

I have had a fear of doctors since I literally came out of my mother's womb. She and my dad had the roughest time with me all through my youth and teenage years about going to the doctor while my older brother put them through NO hell about it.

I don't know where this fear came from, but I don't see it going away any time soon and each visit I have had since my diagnosis has been a terrible experience. And I have to go back every 3 to 4 months to check my sugar levels and my blood pressure and every last fucking thing.

I am tired of pricking my finger every single day. I am tired of taking my medicine. I am tired of the side effects. I am tired of the fucking blood pressure monitor. I am tired of it all.

Now it's off to the fucking eye doctor, then there, then here. I can't stand doctors and now you are forcing me to go to more doctors outside of my PCP office because "diabetes can mess with your eyes" and "check your feet because diabetes could take your limbs" -- I fucking know this. My mother's been a diabetic since I was 3 fucking years old. I've known how to deal with diabetes since I was 15, until at age 37 I now have to deal with it for myself and for the rest of my life.

I am just so fucking bent it's not even funny.

I am the lowest I have ever been in my life and honestly, I've felt pretty low during moments in my life for the amount of shit I've gone through. No matter how much effort I make, nothing is working. I try so fucking hard and nothing even moves in the right direction like I'm fucking cursed or something.

I feel lost and I feel alone and that's NOT the fucking person I am so that kills me inside. I never ask for help, I'm always there helping others.

Like literally everything, I blame myself for everything. It's like it's my fault I'm sick with these things. I know that's stupid and totally not true, but that's what I tell myself.

I am doing the best that I can do, but some days I just don't want to do it. Some days I'm just so slow going about everything.

I eat healthy. Sure I splurge like others, but since I've gotten sick? If I splurge for one meal once every month, it's a lot. I can't even fucking eat a piece of bread with a can of tuna without thinking what the bread might do to my sugar level.

It's like I love food so much and suddenly I'm like developing a fucking eating disorder over what every single piece of food could be doing to me.

I can't eat salt, I can't eat sugar. I can't eat fucking oatmeal. I can't eat cheerios. I can't even eat fucking wheat chex which is full of fiber. I can't eat fucking dairy. I can't eat fucking fruit.

I'm eating green veggies every single day and I can't seem to just be at normal fucking numbers or down to what they want me to be.

I've got side effects from the medication. I have to eat something with the medication. Now my entire system is slowing down so fiber up, but it still does nothing to move things along. Then I have to make sure I'm taking vitamins to supplement for all the shit the meds are depleting.

I'm fucking just tired of it all like JFC. I'm doing the literal best that I feel that I can do and I've got people coming at me like scolding me for shit that's not even my fucking fault and judging me.

Even my dad was a diabetic, but later on in his life. He was the one with the high blood pressure since he was like 29 years old -- and even that didn't kill him, the fucking stomach cancer did. The man ate healthier than anyone I knew once he hit like 55 years old -- and he fucking died of stomach cancer. Go fucking figure.

It's like you walk into the doctor's office and you get diagnosed with 5 things. They literally size you up and add shit to your chart you don't even want on there or you don't even know what they are.

It's like the dumbest shit to even say, but I sometimes feel like I've just been forgotten about. Like I'm being tested to see how much I can take before I just fucking crack and it's like I can't take any more. Maybe I could years ago or maybe I could before my dad died, but I can't take any more right now. I just want space and a fucking break so I can breathe and I feel like I'm being constantly monitored and forced to do shit that I don't want to do.

Anyone that knows how I blog here knows I'm a pretty silly and upbeat type of person -- and sarcastic as hell some of the time, too, but I'm really having a really tough time these days. I just try to put my best foot forward, but clearly, that isn't working at the moment.

I also hold a lot of stuff inside -- I always have since I was a kid so it's extremely painful for me to admit to how I honestly am feeling, but I'm just really down because I'm trying so fucking hard and it's like life just is like let's just fuck with her a little more and see how she does.

And through it all I can't call up my dad and be like hey Dad, can you believe this crap?! Or hey Dad, what should I do? Or hey Dad, how's the weather? I can't call him for any fucking thing anymore and that's a feeling I never expected to feel early into my life, and so suddenly.

I'm doing my best, but I'm also just fucking tired. Like something's got to give, but fucking when? I'm the most patient person in the world, but fuck -- when is something finally gonna fucking give?

[blubberwhalebelly]

Since I know I have a not-insignificant amount of gainers follow me, here's some unsolicited advice:

Take fiber.

Like a fiber supplement. Soluble fiber is the closest thing to a miracle supplement we have. So like, you've probably learned that eating bad cholesterol will make your body's bad cholesterol go up. This is not true. The cholesterol you eat, both good and bad, is entirely broken down in your gut. What actually correlates with low bad cholesterol levels is high soluble fiber intake. And just by the nature of things, a diet that's high in bad cholesterol is also likely to be low in soluble, and vice versa. It's not a perfect guard against heart disease, but it's a damn good one.

But that's not all. Y'know how apples are better for you than candy with the same amount of sugar? Sure that's partly because of the vitamins and such, but it's also because of the fiber. Because soluble fiber slows down how quickly your body uptakes sugar, so it causes less of a spike in insulin and it'll help protect against diabetes.

Like, do you understand what I'm saying, one serving of psyllium husks a day will go a very long way towards protecting you from both heart disease AND diabetes. Its not perfect, a bad enough diet can still break through the protection, but like. Those are the main two things!

[rainyfestivalsweets]

10/20/23 Things I did to help myself.... what did I have to change? Seems like everything some days.

Healthy Tips

Realistically evaluated my eating habits. It was either not enough or too much, no in-between. That was part of my problem.

Most restaurant meals are too much, even if you think you are ordering the 'healthy option'

It is not normal to gorge yourself on appetizers, drinks, & a giant entree. Choose a moderation mindset: Pick one or 2. Share an app. One drink. Pack half your entree 'to go'.

Our society is driven by consumerism. I had to take steps to stop that. Meet people to do activities, not to consume things.

Water- I shoot for 200 oz of water a day.

I take low cal beverages with me... nearly everywhere. Tea, coffee, sparkling water.

Try all kinds of different tea.

Meals focus on protein and produce. If you are still hungry- eat another portion of meat and produce.

Try to eat as unprocessed as possible. They add stuff to our food to make our brains light the F up. It isn't natural and devastating to people like me who are especially susceptible. Often when I have issues (yesterday!) It is because I had a processed item.

Sometimes I add a fiber supplement to my drink. Adds calories yes but I don't worry about it.

Try to only have 1 sweet thing a day. The later in the day, the better. I will actually be shooting for every 3 days or so.

Some of my craving issues were blood sugar related because I was pre-diabetic and had PCOS- which has an insulin problem.

If you haven't eaten, plan and eat a healthy meal that has a substantial amount of protein.

If you have eaten already, try to distract yourself with a task. If you are still truly hungry 20 minutes later- have another bit of protein & veggies.

Walk daily. But don't count it as your cardio.

If you work at a desk, get a standing desk and try to work up to standing daily.

Cardio 3x a week. Whatever you enjoy. Yes, you have to enjoy it. If you don't, you haven't found your activity yet.

Weight training 3x a week. Lift all the weights you can, as often as you can manage. You are now in training. For life!

Supplements- figure out what works for you. I am currently on: Sam-E, NAC, Nomorbidity, Alkemi, allergy stuff, and some other stuff I rotate in.

Read books that help your mindset. Atomic habits, mindset books. 10 mins a day, make it a habit to improve yourself.

Watch YouTube videos that build your motivation and determination.

Things can get better. I also utilize therapy! There is no shame in needing help!

I am becoming a healthier person and every choice reflects that.

[wandydilan]

The process of Going Vegan

Going vegan is a lifestyle that can improve your health, the environment, and the welfare of many living beings. Here are some tips to help you understand the process and make it easier.   

What is veganism?   

Veganism is more than a diet; it is a lifestyle that excludes all animal products, such as meat, dairy products, eggs, and others. Stopping the use of products that come from animals, such as leather, is also part of the process. The reason for choosing this lifestyle varies from person to person, but most agree on ethical concerns, the treatment of animals and the environment.  The vegan diet is often confused with vegetarianism. Vegetarians do not consume any meat, but their diet may include animal products. Some consume dairy products, while others may include eggs in their diet. Veganism may seem stricter because it goes beyond food. 

Regain your health   

One of the biggest motivations for many people is to regain their health and feel good. A well-planned vegan diet can reduce the risk of disease and give you the vitamins and minerals you may need. These diseases include diabetes and even cancer. A recent study compared the effects of a low-fat vegan diet to a conventional portion-controlled diet in individuals with type 1 diabetes (T1D). Participants on the vegan diet experienced improvements in glycemic control and had lower levels of cholesterol. Additionally, body weight decreased in the vegan group. (Talwadekar, 2024)  

Think of the environment   

Not eating meat also benefits the environment in an impactful way. Animal agriculture is one of the biggest causes of greenhouse gas emissions and water pollution. An article by Gale Environmental Studies Online Collection states that livestock require many more resources to raise than plants do, many people believe that a diet consisting of plants is the best solution for a world with a rapidly growing human population. Compared to growing potatoes or rice, producing beef requires 160 times more land per calorie, and produces 11 times more greenhouse gases. (Blackwell, 2021)  

4 Tips for transitioning to a vegan diet: You must begin this change little by little. The changes do not have to be drastic at first. Start adding more plant-based products and at the same time reduce your meat consumption.   

1. Seek information: Before making changes to the way you eat you should educate yourself about this diet. It is important to know what foods can provide you with certain nutrients. Reading labels when shopping is very crucial in the transition to a vegan diet. There are products that contain ingredients of animal origin that at first glance are not obvious. Also, reading labels helps us learn about the nutritional value in each product we eat. In addition, we get ideas about calorie content, fiber content and can monitor sugar and sodium levels.

2. Look for substitutes: There are many plant-based alternatives available today. The vegan industry has grown a lot in the last few years making the transition easier for those looking for vegan alternatives for their diet. Eating outside the home can make the process a bit more difficult. Before going out, look for restaurants that offer a menu that includes vegan alternatives.   

3. Create a plan: Making a weekly plan may make the process easier and can ensure that you get the nutrients you need. You can use recipe books, and you can get many good recipes on the internet. Do not be afraid to be creative and try new combinations you have never eaten before. To make sure you get the nutrients you need, try to eat a variety of foods, and take supplements. Protein, iron, and b12 deficiencies are some of the concerns of people making this change.   

4. Be patient: It is normal to make mistakes or be tempted in the process. It may take time to make the adjustment. It is normal to have cravings, especially at the beginning stage. Look for substitutes for your favorite foods. Use a variety of seasoning to enhance you cooking and take it to the next level. 

Deciding to enter this change is a very personal decision that requires preparation and education. You must learn about the benefits it could bring to you and the environment. Health benefits and satisfaction are a step towards bringing change to the world.  

Works cited:  

Talwadekar, Manasi. “Low-Fat Vegan Diet May Improve Cardiometabolic Health in T1D.” Internal Medicine News, Apr. 2024, p. N.PAG. EBSCOhost, research.ebsco.com/linkprocessor/plink?id=e6b8ab96-9ea3-3f2b-8623-90a64371220a.  

Blackwell, Amy Hackney. "Veganism." Gale Environmental Studies Online Collection, Gale, 2021.    Gale In Context: Environmental Studies, link.gale.com/apps/doc/NFVPGH435019656/GRNR?u=lincclin_pcc&sid=bookmark-GRNR&xid=67c44948. Accessed 15 Jan. 2025. 

[luneski]

hello! welcome to blog post #2! i was real stoned while writing that last post so ive been reading it a lot to make sure i said everything right. it made me think today about “eating healthy for cheap…” i mentioned lots of canned and frozen foods because i had fruits and vegetables in mind, but i want to clarify that senshi needs more than just fruits and veggies and WE DO TOO!! senshi complains about adventures meals commonly avoiding fruits and vegetables, and is persistent about the importance of a BALANCED meal. just like he said- you need fats, carbs, fruits, veggies (and more)!

i see people now are far too worried about how much protein or calories they’re getting, and health blogs barely ever mention vitamins anymore. nobody wants to talk about the yucky stuff, like fiber and digestion. digestion is easily one of the most important functions in your body (i believe) and you can do a lot for yourself by taking care of it!

since a lot of my health issues have been centered around my stomach and my vitamin levels, i focus on fiber. but if you live in america, you should too because you’re at risk of having the same deficiencies i have! 🫵 most americans don’t meet their fiber goal daily, and many people struggle with constipation as a part of their daily life. that will make you grouchy and more easily overstimulated + tons of other stuff!!! for some people and in my case, your body won’t always digest stuff right if there’s not enough fiber and you may not absorb the nutrients you’re eating. it’s actually recommended to try and consistently get vitamins from your diet and not pills, because you absorb it better when you eat it (just like the medicine senshi said worked better when cooked!) that’s also why it’s so important to hit all your food groups. carbs aren’t an issue, btw- you just need to make sure you’re eating healthy grains. i have a gluten allergy so i actually make most (hopefully all soon) of my carb foods from scratch (waffles, bread, pasta) which gives me more opportunity to pick what grains i get. not everyone has time to bake from scratch though, so oatmeal, wild rice, and popcorn are all some great cheap/easy grains to get in you!

(here’s the mayo clinic guide to grains. they have a guide about fiber too i can send to anyone interested. i’m a patient at mayo with their gender clinic team and i trust them as a resource, but don’t forget to talk to your nutritionist or doctor to figure out what you need and what would be best for you. don’t be afraid to ask them questions, it’s their job!)

you should be getting good fats too. avocados/avocado oil, olive oil, and oily fish like salmon are all some great examples of healthy fats. if you like to bake and you’re up for a challenge, i made butter-free cheese danishes for a friend this year using avocados as fat in the pastry dough!

probiotics can be found in things that are fermented, like yogurt or even olives and apple cider vinegar.

when it comes to meat, i know some people say red or white is healthier, but i cannot stress the importance of talking to your doctor about it!! people with certain medical conditions or allergies may not be able to eat certain meats, and there may be some meats that you should be eating MORE bc of your body or genetics. if you don’t eat meat or only eat red or white meat for any reason, let your doctor/pcp know so you can figure out if you need supplements.

when it comes to fruit and vegetables i get a wide variety since they’re easiest for me to put more of while i cook, so i honestly haven’t checked out what vegetables i SHOULD be targeting. however, when i buy fruit i aim for things high in fiber to help me hit my fiber goal (like oranges!) or i buy fruit that helps with anti-inflammatory stuff. i don’t remember what about the fruit/berries helps but i aim for blueberries and pomegranates. pomegranates really aren’t messy if you open them in a bowl or strainer under running water, and they can be as low as $1 some places for maybe 1/3 cup of seeds? not bad!

but anyways, that’s pretty much all i know so far. becoming informed about what your body needs can open up a lot of new dietary options for you that are still affordable. getting a balanced and nutritious meal should be more accessible but just like senshi we can help, encourage, and educate ourselves and our friends to build a better community. let’s figure out the right path to affordable and sustainable health, together!!

love, senshi’s #1 fan

[mansisharmasworld]

Exploring Plant-Based Diets

What is a Plant-Based Diet?

A plant-based diet emphasizes whole foods derived from plants while minimizing or eliminating animal products. This includes fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. While some people may choose to follow a strictly vegan diet (which excludes all animal products), others may include small amounts of meat or dairy but still prioritize plant foods.

Health Benefits of Plant-Based Eating

Nutrient-Rich Foods: Plant-based diets are typically rich in vitamins, minerals, antioxidants, and fiber while being lower in calories than diets high in animal products.

Weight Management: Research indicates that individuals following plant-based diets tend to have lower body mass indexes (BMIs) compared to those consuming more animal products.

Reduced Risk of Chronic Diseases: Numerous studies suggest that plant-based diets are associated with a lower risk of heart disease, hypertension, type 2 diabetes, certain cancers, and other chronic conditions.

Improved Digestive Health: High fiber intake from fruits, vegetables, legumes, and whole grains promotes healthy digestion by supporting gut health.

Environmental Impact: Adopting a plant-based diet can significantly reduce one’s carbon footprint as plant agriculture generally requires fewer resources than livestock farming.

Getting Started with a Plant-Based Diet

Transitioning to a plant-based diet doesn’t have to be overwhelming; here are some tips for making the switch:

Start Slow: Begin by incorporating more plant-based meals into your week rather than overhauling your entire diet at once.

Explore New Recipes: Discover new flavors by trying out different cuisines known for their plant-based dishes such as Mediterranean or Asian cooking.

Focus on Whole Foods: Prioritize whole grains over processed foods; opt for brown rice instead of white rice or whole grain bread instead of white bread.

Plan Your Meals: Meal planning can help ensure you’re getting balanced nutrition while making it easier to stick with your new eating habits.

Stay Informed About Nutrition: Educate yourself about essential nutrients like protein (found in legumes), iron (found in leafy greens), calcium (found in fortified plant milks), and vitamin B12 (which may require supplementation).

[wellhealthhub]

The Ultimate Guide to High Fiber Foods: 25 Must-Know Facts for a Healthier You

Discover the top high fiber foods and their health benefits in this ultimate guide to improving your diet and overall well-being. Table of Contents Introduction to High Fiber Foods The Benefits of High Fiber Foods Understanding Different Types of Fiber How Much Fiber Do You Need? Top 25 High Fiber Foods How to Incorporate High Fiber Foods into Your Diet Recommended Fiber Intake for…