#fiber and type 2 diabetes risk

[covid-safer-hotties]

Also preserved in our archive

By Amy Norton

The virus can trick your body into attacking itself.

Brittany Underwood was 37 when she was hit with COVID early in 2021. Her case was mild, and, like the mom she is, she took care of everyone else because of course the rest of her family had it too. It wasn’t until a couple weeks later that she started to feel lousy—wiped out, constantly thirsty, and dealing with weird issues like blurry vision in one eye.

When Underwood brought those symptoms to her doctor, he decided to run some blood tests. “My blood sugar was through the roof,” Underwood tells SELF. It was so high, in fact, she ended up in the hospital that same day, where they handed her a diagnosis that would change her life: type 1 diabetes.

This autoimmune disease is most often diagnosed by the age of 14—it used to be known as juvenile diabetes because it’s the type that most often hits kids, teens, and young adults. Because Underwood was approaching 40, her case was unusual. But her doctors raised a possible explanation: She’d just had COVID, and they suspected the infection might have triggered her diabetes.

Nearly four years later, we have a lot more than suspicions. In fact, the pandemic has been blamed for a spike in type 1 diabetes. New cases in kids and teens jumped up 16% in the first 12 months of the pandemic and 28% in the following year. (Before 2020, the typical increase was 2% to 3% per year.) And it’s not just type 1. Other autoimmune diseases—including rheumatoid arthritis (RA), psoriasis, and lupus—went up too. Exactly why that happens isn’t fully clear, Sonia Sharma, PhD, an associate professor at La Jolla Institute for Immunology, in La Jolla, California, tells SELF. “But,” she adds, “we do have some clues.”

When your immune system turns on you The idea that COVID could set off a chronic autoimmune disease might seem out there. But, Dr. Sharma says, “it’s not a new concept at all.” Autoimmune diseases are caused by a misguided immune system attack on the body’s own healthy tissue. For that to happen, a perfect storm of conditions has to come together. Genes definitely matter, Dr. Sharma says, since autoimmune diseases tend to run in families, and studies have tied certain genes to higher risks of the conditions. (Underwood says she has a family history of autoimmune diseases.) Your sex assigned at birth matters too: Autoimmune diseases are way more common in women than men, Dr. Sharma notes (though anyone can get them).

But those kinds of risk factors aren’t enough on their own. People have to be exposed to one or more “triggers” that tip the immune system into self-attack mode. And microbes are among those potential sparks, Akiko Iwasaki, PhD, professor of immunobiology at Yale School of Medicine, tells SELF.

Studies have linked a slew of infections—including super-common ones like the flu, cytomegalovirus, and Epstein-Barr virus—to various autoimmune diseases. Epstein-Barr, which eventually infects nearly everyone and is usually no big deal, may be the prime example: A recent study found that the infection likely plays a role in most cases of multiple sclerosis (an autoimmune disease that destroys the protective covering around nerve fibers).

There are different theories on exactly how it happens, but Dr. Iwasaki offers a (relatively) basic overview. First, she says, it’s a little known fact that everybody has some number of immune system cells that are “autoreactive,” meaning they’re capable of going rogue against you. Thankfully, they usually don’t. But in certain people, under certain circumstances, an infection might “activate” those autoreactive immune cells.

“Once they’re activated,” Dr. Iwasaki explains, “they can divide and travel to different tissues in the body, and may start to attack your own cells.” All of that, she adds, is more likely to happen when an infection generates lots of inflammation in the body. An ordinary cold probably won’t do that, but COVID might.

How big is the risk? Even though it can seem like we’ve been living with COVID forever, it’s still a very new thing. Because of that, Dr. Sharma says, it’s only recently that studies have been able to turn up strong evidence that the infection does trigger autoimmune diseases.

That includes this 2023 study of close to 4 million Americans. It found that people diagnosed with COVID had higher odds of developing autoimmune diseases over the next six months, versus COVID-free people. On average, they were roughly three times more likely to be diagnosed with conditions like RA, lupus, psoriasis, celiac disease, and type 1 diabetes.

Really important to point out here: Although three times more likely might sound huge, the risk of any one person developing an autoimmune disease after COVID is still low, Sara Martin, MD, medical director of Vanderbilt University Medical Center’s Adult Post-Acute COVID Clinic, in Nashville, tells SELF.

Another 2023 study, published in Clinical Rheumatology, helps put things into context. It found that of 565,000 people with COVID and no history of autoimmune disease, 1% were diagnosed with an autoimmune condition over the next 3 to 15 months. That was 43% higher than the rate among people who didn’t have COVID during the same period. Although that sounds like a lot, it was an increase from roughly 11 to 15 cases per 1,000 people per year. So…not a huge amount, but not something to dismiss either. And if you’re one of the unlucky people who does develop an autoimmune condition, that’s a heavy toll.

“All of a sudden I had this huge life-altering thing,” Underwood says of her diabetes diagnosis. People with type 1 have to take insulin injections every day to stay alive. So Underwood was forced to quickly learn the intricacies of carb counting, adjusting insulin doses, timing meals to avoid dangerous blood sugar drops—and managing them when they did happen. Time and experience, as well as connecting with other people with type 1 diabetes, have taught Underwood a lot. “But I’m still learning, three years later,” she says. “It’s just a constant thing. You can’t take a day off.”

Is there a way to protect yourself? At this point, many of us have had COVID more times than we’d prefer. So does your immune system get used to the virus, and maybe make an autoimmune reaction less likely?

Unfortunately, Dr. Iwasaki says, there’s reason to believe the answer is no. That’s based on what researchers have learned about long COVID, a collection of symptoms like extreme fatigue and brain fog that hits many people post-infection. Prior bouts of COVID do not seem to lower the odds of developing long COVID (and the risk might even go up each time you’re infected). Long COVID, Dr. Iwasaki notes, is different from autoimmune diseases like type 1 diabetes and RA because the cause isn’t clear and may be due in part to direct damage caused by the virus. But she and other researchers have found that autoimmune reactions to COVID infection may also be behind long COVID symptoms, at least in some people. “I think that’s one clue that reinfection would not lower the risk of autoimmune disease,” Dr. Iwasaki says.

Okay, now for the good news: COVID vaccination might be protective. For one, Dr. Martin says, research shows that vaccination can lower the risk of long COVID, and the more vaccine doses you get, the greater the protection.

There’s also this large study published last year by researchers in China, which found that although COVID was associated with an increase in many autoimmune conditions, those risks were lower among people who’d gotten at least two COVID vaccine doses, versus unvaccinated people.

It’s “absolutely” plausible that vaccination helps, Dr. Sharma says. Vaccination, she explains, primes your immune system to stop the COVID virus “at the front door”—your respiratory tract—so that it can’t hitch a ride around the body, churning up inflammation and, potentially, an autoimmune reaction. And while people can develop autoimmune disease after a mild case of COVID (as Underwood did), research suggests that the odds might be substantially greater if you become severely ill.

“We already recommend vaccination for everyone,” Dr. Martin points out. “It reduces the potential for severe COVID, and we know it also reduces the risk of long COVID.” If you’re worried about autoimmune disease (say, because you have a family history of them), Dr. Martin says that’s one more reason to stay up-to-date on your COVID shots.

[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.

[beautyandlifestyleblog86]

5 Amazing Benefits Of Eating Nutritious Meals —

* Increased energy levels: Nutritious foods are packed with vitamins, minerals, and complex carbohydrates that provide your body with sustained energy throughout the day.

* Improved weight management: Nutritious foods are generally lower in calories and unhealthy fats while being higher in fiber, which keeps you feeling fuller for longer and helps with weight management.

* Reduced risk of chronic diseases: A diet rich in fruits, vegetables, whole grains, and lean protein can help lower your risk of developing chronic diseases such as heart disease, type 2 diabetes, and some types of cancer.

* Stronger immune system: Essential vitamins and minerals found in nutritious foods help support your immune system, making you less susceptible to illnesses.

* Enhanced mood and cognitive function: Studies have shown that a nutritious diet can positively impact mood, reduce symptoms of depression, and improve cognitive function, including memory and focus.

[imjosienotjojosiwa]

TW CAL0R1ES!!!

I keep hearing how good chia seeds are!

here’s a chia seed pudding recipe!

when it comes to calories it really depends on brands ect. so depending on what you buy it WILL be different

1. Chia seeds (1/4 cup): Approximately

180 calories

2. Milk or plant milk (3/4 cup):

Approximately 60-90 calories (depending on the type of milk, e.g., whole milk vs. almond milk)

3. Honey or maple syrup (2 TBSP) :

Approximately 20 - 120 calories

(yes ik a huge cal difference but it’s bc of no sugar ones as-well! )

4. Vanilla extract (optional, 2 tsp):

Approximately 12 calories

5. Greek yogurt or thick coconut yogurt (1 cup) Approximately 100-150 calories (depending on the type of yogurt)

you also don’t need to have it as a pudding!! you can have just some water and lemon! but make sure to soak the chia seeds in water for at least 4 - 7 hours, dry chia seeds can and will clog your stomach!

here are the benefits!!

1. Rich in Nutrients: Chia seeds are full of essential nutrients, including fiber, protein, omega-3 acids, and various vitamins and minerals.

2. High in Fibre: They are an excellent source of dietary fiber, which can aid in digestion, promote feelings of fullness, and help regulate blood sugar levels. (meaning 💩 = flat stomach!!)

3. Omega-3 Acids: Chia seeds contain alpha-linolenic acid (ALA), a type of omega-3 acid that supports heart health and may reduce inflammation.

4. Antioxidants: They are rich in antioxidants, which can help protect the body from oxidative stress and reduce the risk of chronic diseases.

6. Weight Management: Due to their high fiber content, chia seeds can help with weight management by promoting satiety and reducing overall calorie intake.

7. Heart Health: The combination of fiber, omega-3 acids, and antioxidants can contribute to improved heart health by lowering cholesterol levels and reducing inflammation.

8. Blood Sugar Control: Chia seeds may help stabilize blood sugar levels, making them beneficial for people with diabetes or those looking to manage their blood sugar.

9. Hydration: When soaked in liquid, chia seeds expand and form a gel-like consistency, which can help maintain hydration levels.

10. Makes you fuller: eating chia seeds honestly makes me full for the ENTIRE DAY.

remember that you are loved! (¯ ³¯)♡

[vezlayfood1]

Exploring Vegan Food: A Healthier Choice for a Better Life

Introduction

So, you’ve been hearing a lot about Vegan Food lately and are curious why it’s touted as such a healthy lifestyle. Well, let’s dive into it! Vegan  excludes all animal products, including meat, dairy, and eggs, focusing instead on plant-based foods like fruits, vegetables, grains, nuts, and seeds.

What is Vegan Food?

Vegan food is all about embracing plant-based ingredients. It’s not just a diet; it’s a lifestyle choice that prioritizes animal welfare, environmental sustainability, and personal health.

Brief History of Vegan Food

Vegan food isn't a new concept. It dates back to ancient Indian and Eastern Mediterranean societies. The term “vegan” was coined in 1944 by Donald Watson, co-founder of the Vegan Society in the UK, and it has gained significant popularity in recent years.

The Nutritional Benefits of Vegan Food

High in Nutrients

Plant-based diets are incredibly rich in essential nutrients. Vegans tend to consume more dietary fiber, antioxidants, potassium, magnesium, folate, and vitamins A, C, and E.

Low in Saturated Fats

Vegan are generally lower in saturated fats compared to animal-based products. This reduction in saturated fat intake can help lower cholesterol levels and reduce the risk of heart disease.

Rich in Fiber

Fiber is crucial for a healthy digestive system, and vegan diets are abundant in it. High fiber intake helps regulate bowel movements, lower cholesterol levels, and control blood sugar levels.

Health Benefits of Buy Vegan Food

Weight Management

Switching to Buy Vegan Food can help with weight loss and maintaining a healthy weight. Plant-based foods are typically lower in calories and higher in nutrients, which means you can eat satisfying portions without consuming excess calories.

Improved Heart Health

A vegan can significantly reduce the risk of heart disease. It helps lower blood pressure, cholesterol levels, and the likelihood of heart attacks or strokes due to its low saturated fat content and high intake of heart-healthy nutrients.

Lower Cancer Risk

Studies suggest that vegans have a lower risk of various types of cancer, particularly colon cancer. This could be due to the high intake of fruits and vegetables, which are rich in cancer-protective compounds.

Better Blood Sugar Control

A vegan food can improve insulin sensitivity and lower blood sugar levels, making it an excellent choice for managing and preventing type 2 diabetes.

Vegan Food and Chronic Diseases

Reducing the Risk of Heart Disease

The high fiber, antioxidants, and healthy fat content in vegan help keep the heart healthy by reducing inflammation and preventing the buildup of arterial plaque.

Preventing Type 2 Diabetes

Plant-based diets are effective in maintaining stable blood sugar levels. They enhance insulin function, which helps prevent the onset of type 2 diabetes.

Fighting Cancer

A diet rich in fruits, vegetables, nuts, and seeds provides a plethora of antioxidants and phytochemicals that protect cells from damage and reduce cancer risk.

Vegan Diet and Weight Loss

How Vegan Promotes Weight Loss

Vegan diets emphasize whole, unprocessed foods, which are lower in calories but higher in essential nutrients. This helps in reducing calorie intake without feeling deprived.

Vegan that Aid in Weight Loss

Incorporate foods like leafy greens, legumes, fruits, nuts, and seeds. These are filling, nutritious, and low in calories.

Success Stories

Many people have shared their weight loss journeys, crediting buy vegan food for their transformation. These stories often highlight significant health improvements alongside weight loss.

Environmental Impact of Vegan Food

Reducing Carbon Footprint

Animal agriculture is a major contributor to greenhouse gas emissions. By choosing buy vegan food, you’re helping reduce the demand for animal products, thereby lowering your carbon footprint.

Conserving Water

Meat and dairy production require vast amounts of water. A plant-based diet uses significantly less water, contributing to better water conservation.

Reducing Animal Suffering

One of the core principles of vegan food is to prevent animal cruelty and suffering. By opting for buy vegan food, you’re supporting a more humane and ethical food system.

Common Misconceptions About Vegan Food

Protein Deficiency Myth

Many believe that vegan diets lack protein, but there are plenty of plant-based protein sources like beans, lentils, tofu, and quinoa.

Expense of Vegan Food

Contrary to popular belief, vegan can be affordable. Staple foods like rice, beans, and seasonal vegetables are often cheaper than meat and dairy products.

Limited Food Choices

The variety in a vegan is vast. There are endless recipes and products available that cater to every taste and preference.

How to Transition to a Vegan Food

Gradual Changes

Start by incorporating more plant-based meals into your diet. Slowly phase out animal products to make the transition smoother.

Vegan Substitutes

Use vegan substitutes for your favorite non-vegan foods. There are plant-based versions of milk, cheese, meat, and even eggs available in most grocery stores.

Meal Planning Tips

Plan your meals to ensure a balanced diet. Focus on variety to get all essential nutrients.

Nutritional Challenges and How to Overcome Them

Getting Enough Protein

Include a variety of protein-rich foods like lentils, chickpeas, tofu, and nuts to meet your protein needs.

Ensuring Adequate Vitamin B12 Intake

Vitamin B12 is not naturally found in plant foods, so consider fortified foods or supplements to ensure adequate intake.

Iron and Calcium Sources

Consume foods like leafy greens, fortified plant milks, tofu, and nuts to get enough iron and calcium.

Delicious and Nutritious Vegan Recipes

Breakfast Ideas

Smoothie bowls with fresh fruits and nuts

Oatmeal with almond milk, berries, and chia seeds

Lunch Options

Quinoa salads with mixed vegetables

Chickpea and avocado wraps

Dinner Recipes

Stir-fried tofu with vegetables

Lentil curry with brown rice

Snack Suggestions

Hummus with carrot sticks

Mixed nuts and dried fruits

Eating Out as a Vegan

Finding Vegan-Friendly Restaurants

Use apps and websites to find restaurants that offer vegan options. Many places now cater to vegan.

Tips for Ordering Vegan Meals

Don’t hesitate to ask for modifications. Most restaurants are willing to accommodate dietary preferences.

Veganism for Different Age Groups

Vegan for Children

Ensure they get a variety of foods to meet their nutritional needs. Focus on fruits, vegetables, whole grains, and protein-rich foods.

Vegan Diet for Adults

Maintain a balanced diet with plenty of whole foods. Stay active and monitor your nutrient intake.

Vegan Diet for Seniors

Focus on nutrient-dense foods and consider supplements for nutrients like vitamin B12 and vitamin D.

Vegan Supplements: Are They Necessary?

When to Consider Supplements

If you’re unable to get certain nutrients from food alone, supplements can help fill the gaps.

Recommended Vegan Supplements

Vitamin B12, vitamin D, omega-3 fatty acids, and iron are some common supplements that vegans might need.

The Social Aspect of Vegan 

Dealing with Social Situations

Be prepared to explain your dietary choices. Bring your own vegan dishes to social gatherings if necessary.

Educating Friends and Family

Share information and resources about Vegan to help others understand and respect your lifestyle.

Conclusion

Embracing buy vegan food can lead to numerous health benefits, from better weight management to reduced risk of chronic diseases. It’s also a compassionate and environmentally friendly choice. Why not give it a try and see the positive changes for yourself?

[fitnessproguru1]

Comprehensive Benefits of a Plant-Based Diet: Health, Environment, and Beyond

Adopting a plant-based diet can have numerous benefits for your health, the environment, and animal welfare. Here’s a detailed breakdown:

Health Benefits

Improved Heart Health

Plant-based diets are rich in fiber, antioxidants, and healthy fats, which help lower LDL (“bad”) cholesterol and blood pressure.

Reduces the risk of heart disease, stroke, and hypertension.

Weight Management

Plant-based diets tend to be lower in calories and high in fiber, promoting satiety and aiding weight loss or weight maintenance.

Studies show that vegetarians and vegans often have lower body mass indices (BMIs).

Reduced Risk of Chronic Diseases

Lower incidence of type 2 diabetes: Whole grains, legumes, and vegetables regulate blood sugar levels.

Reduced cancer risk: Diets high in fruits, vegetables, and legumes contain antioxidants and phytochemicals that combat cancer.

Lower inflammation: Plant-based diets reduce chronic inflammation linked to arthritis, autoimmune conditions, and other illnesses.

Better Digestive Health

High fiber content supports gut health, promotes regular bowel movements, and prevents constipation.

Encourages a diverse gut microbiome, which is linked to improved immunity and mental health.

Longevity

Studies suggest that plant-based diets are associated with a longer lifespan due to the reduced risk of chronic illnesses.

Improved Mental Health

Nutrients like magnesium, folate, and antioxidants found in plant-based foods are associated with better mood regulation and reduced symptoms of depression.

Enhanced Nutrient Intake

A plant-based diet is rich in essential vitamins (e.g., C, E, and folate), minerals (e.g., potassium, magnesium), and phytonutrients that boost overall health.

Antioxidants in plant foods neutralize free radicals, reducing cellular damage and slowing aging processes.

Improved Bone Health

Contrary to common misconceptions, plant-based diets can support strong bones through calcium-rich foods like fortified plant milks, tofu, almonds, and leafy greens.

Plant-based sources of magnesium and potassium improve bone density.

Reduced Risk of Neurodegenerative Diseases

Diets high in vegetables, fruits, nuts, and seeds have been linked to a lower risk of Alzheimer’s disease and cognitive decline.

Omega-3 fatty acids from plant sources like flaxseeds, chia seeds, and walnuts support brain health.

Boosted Immune System

Plant-based foods contain immune-supporting vitamins (e.g., vitamin C from citrus fruits) and zinc from legumes, nuts, and seeds.

Improved Skin Health

High intake of water-rich foods like fruits and vegetables hydrates the skin.

Antioxidants (e.g., beta-carotene in carrots, and lycopene in tomatoes) help reduce acne, prevent sun damage, and promote a glowing complexion.

read full article only at https://fitnessproguru.com/healthy-diet/comprehensive-benefits-of-a-plant-based-diet-health-environment-and-beyond/

[virtualcolorblizzard]

Why Exercise Is Important

Did you know that even one hour per week of moderate-intensity aerobic exercise can significantly reduce your risk of developing heart disease? Exercise is considered the single most effective way to improve physical health, increase energy levels, maintain a healthy weight, and prevent chronic illnesses. A study published in the Journal of the American Medical Association (JAMA) found that just two years of regular moderate-intensity aerobic exercise reduced the risk of death from all causes by 13 percent.

If you're a busy professional juggling work, family life, and personal obligations, exercise can seem like a daunting task. But even short bursts of exercise throughout the day or a few days a week can have significant positive health impacts. Regular exercise has been linked to reduced risk of developing type 2 diabetes, hypertension (high blood pressure), and certain types of cancer.

Here are some reasons why regular exercise is such a great investment for your physical and mental well-being:

Improves Cardiovascular Health One of the primary benefits of exercise is improving cardiovascular health, which refers to the heart's ability to pump blood around the body efficiently. Regular aerobic exercise helps increase heart rate and oxygen consumption, leading to greater levels of energy and reduced fatigue during physical activity. A 2016 study published in the Journal of Physiology found that individuals who exercised regularly for five years had a 37 percent lower risk of developing type 2 diabetes than those who didn't exercise.

Boosts Metabolism and Fat Burning Exercise helps increase levels of insulin, which regulates blood sugar levels in the body. High levels of insulin can lead to excess body fat storage and a sedentary lifestyle may be contributing to this problem. Regular exercise increases insulin sensitivity, allowing for better utilization of stored fat cells for energy, while also boosting metabolism, which helps burn calories and maintain a healthy weight.

Reduces Stress and Improves Mental Health Stress is a major cause of chronic illnesses like heart disease, depression, and anxiety. Exercise can help reduce stress levels by increasing the release of endorphins, which are natural mood-boosters. Regular exercise has been shown to improve symptoms of anxiety and depression, reducing symptom severity in many individuals.

Strengthens Muscles Regular exercise helps strengthen muscle fibers, leading to better bone density and a reduced risk of osteoporosis. Exercise also helps maintain bone mass, which is crucial for maintaining healthy joints and reducing the risk of fractures.

Improves Sleep Quality Regular exercise has been linked to improvements in sleep quality. A 2018 study published in the journal Sleep Medicine found that individuals who exercised regularly had better sleep quality compared to sedentary individuals.

Enhances Mental Health Exercise not only improves physical health, but it also has significant mental health benefits. Exercise helps reduce stress levels by increasing endorphins, which promote feelings of happiness and well-being. It can help improve mood, boost self-esteem, and reduce symptoms of depression.

Boosts Immunity and Reduces Inflammation Exercise helps boost immune function by increasing white blood cell counts. White blood cells are essential for fighting infections and illnesses, and exercise can help improve immunity levels. Exercise also helps reduce inflammation, which is a major cause of chronic illnesses like arthritis and depression.

Improves Sleep Habits Regular exercise helps regulate sleep patterns by increasing the release of ghrelin, a hormone that stimulates appetite in the body. Ghrelin levels are significantly higher during exercise, leading to more restful sleep. Exercise has been shown to improve sleep quality by up to 20 minutes compared to sedentary individuals.

Promotes Relationships and Social Interaction Regular exercise helps promote healthy relationships and social interaction. Exercise makes you feel good, which can lead to increased feelings of happiness and friendship with others. It also promotes communication and social connection, helping to build strong relationships.

Boosts Emotional Well-being Exercise helps boost emotional well-being by reducing stress levels and improving overall mood. Exercise can help reduce symptoms of depression, anxiety, and other mental health issues. A study published in the Journal of Psychosomatic Research found that individuals who exercised regularly reported improved mental health over time compared to those who didn't exercise.

In conclusion, regular exercise is one of the most effective ways to improve physical and mental health. With an increasing emphasis on wellness and self-care, regular exercise can help reduce stress levels, promote better sleep quality, boost immunity and relationships, improve social interaction, and reduce chronic illnesses. So, whether you're in a rush or have a lot to do throughout the day, incorporating some form of exercise into your daily routine is an excellent investment for your health and well-being.

[my-wellness-way]

How Sugar and Processed Foods Impact Your Health

In today’s fast-paced world, sugar and processed foods have become staples in many diets. While convenient and often tasty, these foods can have significant negative effects on your health. Understanding their impact is crucial for making informed dietary choices.

What Are Processed Foods?

Processed foods are items that have been altered from their natural state for convenience, taste, or shelf life. Examples include packaged snacks, sugary cereals, soft drinks, frozen meals, and fast food.

These products are often high in added sugars, unhealthy fats, and sodium, while being low in essential nutrients like fiber and vitamins.

The Role of Sugar in Your Diet

Sugar, especially added sugar, is a major ingredient in many processed foods. Added sugars are those that are not naturally occurring in food, such as the sugar in fruits.

They include sweeteners like high-fructose corn syrup, white sugar, and honey added during processing.

The World Health Organization (WHO) recommends that added sugars make up less than 10% of your daily caloric intake. However, many people consume far more, leading to various health risks.

The Health Impacts of Sugar and Processed Foods

1. Weight Gain and Obesity

Sugary and processed foods are often calorie-dense and low in satiety. This means they don’t fill you up as effectively as whole, nutrient-dense foods. Overconsumption of these items can lead to weight gain and obesity, which are risk factors for numerous diseases, including heart disease and diabetes.

2. Increased Risk of Type 2 Diabetes

Excess sugar consumption can lead to insulin resistance, a condition where your body’s cells become less responsive to insulin. Over time, this can result in elevated blood sugar levels and eventually type 2 diabetes. Studies consistently show a strong correlation between sugary beverage consumption and diabetes risk.

3. Heart Health Issues

A diet high in sugar and processed foods can increase triglycerides, lower HDL (good cholesterol), and raise LDL (bad cholesterol), all of which are risk factors for heart disease. Additionally, these foods are often high in trans fats and sodium, which can contribute to hypertension and other cardiovascular problems.

4. Digestive and Gut Health Problems

Processed foods lack dietary fiber, which is essential for a healthy gut. Fiber helps regulate digestion, prevents constipation, and supports beneficial gut bacteria. A low-fiber diet can lead to gastrointestinal issues and increase the risk of diseases like colorectal cancer.

5. Poor Mental Health

Emerging research suggests a link between diet and mental health. Diets high in sugar and processed foods have been associated with increased rates of depression and anxiety. The spikes and crashes in blood sugar levels can affect mood stability, energy levels, and cognitive function.

6. Inflammation and Chronic Diseases

Added sugars and artificial ingredients in processed foods can trigger inflammation in the body. Chronic inflammation is linked to a range of health issues, including arthritis, autoimmune diseases, and even cancer.

How to Reduce Sugar and Processed Food Intake

Read Labels Carefully

Look for hidden sugars in ingredients lists. Common terms include high-fructose corn syrup, maltose, dextrose, and sucrose.

Opt for Whole Foods

Choose fresh fruits, vegetables, whole grains, and lean proteins over packaged and processed alternatives.

Cook at Home

Preparing meals at home gives you control over ingredients and portion sizes.

Hydrate Wisely

Replace sugary beverages like sodas and energy drinks with water, herbal teas, or infused water for flavor.

Plan Your Meals

Having a meal plan can help you avoid the temptation of convenience foods.

Limit Fast Food

Meta Description: Discover how sugar and processed foods impact your health, leading to issues like weight gain, diabetes, and heart disease. Learn tips for reducing their intake for a healthier lifestyle.

When dining out, opt for healthier options and avoid fried or sugary items.

Conclusion

Sugar and processed foods can have a detrimental impact on your health, contributing to a range of issues from obesity and diabetes to mental health problems.

While it’s okay to indulge occasionally, prioritizing a diet rich in whole, natural foods is key to long-term well-being.

By making small, sustainable changes, you can significantly improve your overall health and quality of life.

[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. 

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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).

[congorx]

The High Rate Of Diabetes In Congo

In recent years, diabetes has become a growing public health concern in the Democratic Republic of the Congo (DRC), a country traditionally known for infectious diseases like malaria. While attention has primarily focused on combating communicable diseases, the surge in non-communicable diseases (NCDs) like diabetes is an issue that can no longer be ignored. This blog delves into the reasons behind the rising rate of diabetes in Congo, shedding light on the factors contributing to this growing health crisis.

1. Urbanization and Lifestyle Changes

One of the primary contributors to the increasing rate of diabetes in Congo is the rapid urbanization occurring across the country. As people migrate to cities for better job opportunities, they adopt more sedentary lifestyles. Physical activity levels decrease as jobs become less labor-intensive, and there is increased reliance on modern transportation.

Alongside this, urban living brings greater access to processed foods, which are high in sugar and unhealthy fats. These dietary shifts, coupled with reduced physical activity, significantly increase the risk of developing Type 2 diabetes. Traditional diets rich in fiber and low in fat have been replaced by fast foods, sugary beverages, and snacks, creating a perfect storm for the rise of diabetes.

2. Poverty and Limited Access to Healthcare

Congo is one of the poorest countries in the world, and poverty plays a crucial role in the increasing rate of diabetes. With limited financial resources, many people cannot afford regular medical checkups or treatments for chronic conditions. As a result, diabetes often goes undiagnosed and untreated until complications arise.

The healthcare system in Congo is also underdeveloped, with limited access to healthcare professionals, medications, and diagnostic tools. This makes it difficult for individuals with diabetes to manage their condition effectively, leading to poor outcomes and a higher prevalence of complications such as heart disease, kidney failure, and amputations.

3. Lack of Awareness and Education

A lack of public awareness and education about diabetes is another factor contributing to the rise of the disease in Congo. Many people are unaware of the signs and symptoms of diabetes, which leads to delayed diagnosis. Additionally, misconceptions about the disease are prevalent, and some people may attribute its symptoms to other health conditions or even spiritual causes.

Without adequate education, people are less likely to adopt healthy lifestyle changes, such as improving their diet or increasing physical activity, both of which are critical in preventing and managing diabetes.

4. Genetic Predisposition

Genetics also plays a role in the increasing prevalence of diabetes in Congo. Some populations may be more genetically predisposed to developing the disease, especially if combined with environmental factors like poor diet and lack of exercise. Studies show that individuals of African descent are at higher risk of developing Type 2 diabetes compared to other ethnic groups.

5. Post-Conflict Stress and Trauma

The DRC has been plagued by decades of conflict and political instability, which has left many people traumatized and displaced. Chronic stress and trauma can lead to elevated blood sugar levels, increasing the risk of developing diabetes over time. The stress of daily survival, poor living conditions in refugee camps, and the lingering effects of war all contribute to the rise of diabetes in the country.

6. Inadequate Policy Responses and Health Infrastructure

While Congo has made strides in addressing communicable diseases, efforts to combat non-communicable diseases like diabetes have lagged behind. The country lacks comprehensive national policies for diabetes prevention and control. Public health campaigns targeting diabetes awareness are minimal, and there is a shortage of trained healthcare providers to diagnose and treat the disease.

Without a strong healthcare infrastructure in place, individuals with diabetes are left to fend for themselves, often turning to traditional healers or home remedies that may not be effective in managing the condition.

7. Consequences of the Diabetes Epidemic

The rising tide of diabetes in Congo has far-reaching consequences. As more people develop diabetes, the burden on the healthcare system intensifies, further straining already limited resources. The economic impact is also significant, as individuals with diabetes often miss work due to illness, reducing productivity and income.

Moreover, diabetes-related complications, such as blindness, amputations, and kidney disease, place additional stress on families and communities, making it difficult to break the cycle of poverty and poor health.

Conclusion: Addressing the Growing Diabetes Crisis in Congo

The rise of diabetes in Congo is a complex issue driven by multiple factors, including urbanization, poverty, lack of awareness, and inadequate healthcare infrastructure. To combat this growing epidemic, Congo must invest in education and awareness campaigns that emphasize the importance of healthy eating and regular physical activity. Additionally, improving access to healthcare services and ensuring early diagnosis and treatment are crucial steps in reducing the burden of diabetes on the population.

Addressing the diabetes crisis in Congo requires a multi-faceted approach, combining public health interventions, policy changes, and community engagement. With the right resources and strategies, it is possible to slow the spread of diabetes and improve the quality of life for those affected by the disease.

[redid-csc]

Veganism: A Lifestyle Choice for Health, Ethics, and the Planet

Veganism is a lifestyle choice that seeks to avoid the use of animal products in all aspects of life, including diet, clothing, and personal care. While often associated primarily with dietary choices, Veganism encompasses a broader ethical stance against the exploitation and harm of animals. The movement has gained significant momentum in recent years, driven by growing awareness of health, environmental, and ethical issues related to animal agriculture and the food industry.

Understanding Veganism

At its core, veganism involves abstaining from consuming meat, dairy, eggs, and other animal-derived ingredients. Instead, a vegan diet is based on plant foods such as fruits, vegetables, grains, legumes, nuts, and seeds. Many people choose veganism for a variety of reasons:

Health Benefits Research indicates that a well-planned vegan diet can offer numerous health benefits. Vegan diets tend to be rich in fiber, vitamins, and antioxidants while being lower in saturated fats. Studies suggest that vegans have a reduced risk of chronic illnesses such as heart disease, hypertension, type 2 diabetes, and certain types of cancer. The emphasis on whole, plant-based foods can lead to improved weight management and enhanced overall health. However, it’s essential for vegans to ensure they receive adequate nutrients, such as vitamin B12, iron, calcium, and omega-3 fatty acids, often found in animal products.

Ethical Considerations Many individuals adopt veganism for ethical reasons, motivated by a desire to prevent animal suffering and exploitation. The industrial farming system often prioritizes profit over animal welfare, leading to inhumane conditions for animals raised for food. Vegans advocate for more compassionate treatment of animals and support a lifestyle that minimizes harm. This ethical stance extends beyond diet to include cruelty-free products and sustainable practices, promoting a more humane society.

Environmental Impact The environmental implications of animal agriculture are significant. The livestock industry is a major contributor to greenhouse gas emissions, deforestation, and water pollution. Raising animals for food requires vast amounts of land, water, and resources, resulting in habitat destruction and biodiversity loss. Studies indicate that plant-based diets have a lower carbon footprint compared to diets high in animal products. By choosing veganism, individuals can reduce their environmental impact and contribute to sustainability efforts aimed at mitigating climate change.

The Challenges of Veganism

While veganism offers numerous benefits, it also presents challenges. Many people find it difficult to transition to a vegan diet, often due to social pressures, lack of access to vegan options, or misinformation about plant-based nutrition. Eating out or attending social gatherings can be particularly challenging for vegans, as not all restaurants offer plant-based choices.

Additionally, there can be misconceptions about vegan diets being expensive or lacking variety. However, with the growing popularity of plant-based eating, more affordable and accessible options are becoming available. Many grocery stores now offer a wide range of vegan products, including plant-based meats, dairy alternatives, and ready-made meals.

Embracing Veganism

For those considering veganism, starting gradually can be an effective approach. Many people opt for “meatless Mondays” or gradually replace animal products with plant-based alternatives. Exploring new recipes and cooking techniques can also make the transition easier and more enjoyable. Engaging with vegan communities, both online and in-person, can provide support, resources, and inspiration.

Conclusion

Veganism is more than just a dietary choice; it’s a lifestyle that reflects a commitment to health, ethical treatment of animals, and environmental sustainability. As awareness of the benefits of plant-based living continues to grow, so does the accessibility and variety of vegan options. By embracing veganism, individuals can contribute to a healthier planet and promote a more compassionate world for all living beings. Whether motivated by health, ethics, or environmental concerns, the shift towards Veganism represents a positive change that can have lasting impacts on personal well-being and the world at large.

[tatsy007]

Refined Consequences: A bitter truth about refined sugar

Refined sugar has become a staple in our diets, hidden in everything from beverages and chocolates to cereals, protein bars, and countless processed foods. Its presence in almost all packaged and canned products makes it difficult to avoid (Snow, 1948). While sugar may make food taste better, its impact on public health is far from sweet. The overconsumption of refined sugar has become a serious societal issue that demands effective solutions.

Excessive sugar intake can lead to chronic health problems such as obesity, high blood pressure, tooth decay, fatigue, and even skin conditions. Children are especially vulnerable. High sugar consumption in childhood often leads to lifelong health problems, including early-onset obesity, which is closely linked to type 2 diabetes (Snow, 1948). Sugar can harm brain health, impairing memory and cognitive function, and potentially increasing the risk of Alzheimer’s disease (Moreira, 2013).

It’s important to note that not all sugars are created equal. Natural sugars found in fruits, honey, and molasses are easier for the body to process when consumed in moderation. These natural options often come with added benefits like fiber, vitamins, and antioxidants. In contrast, refined sugar provides empty calories, with none of the nutrients that the body needs.

Addressing this sugar crisis requires both personal action and broader societal changes.

First, better nutrition education is crucial. Many people don’t realize just how much sugar they consume because it’s often hidden in processed foods under different names. The World Health Organization (WHO) recommends that sugar make up no more than 10% of your daily energy intake, which is around 12 teaspoons (or 50 grams) for adults (World Health Organization, 2024). Reading nutrition labels more carefully can help people cut back on their sugar intake.

The food industry also has a role to play. In response to growing health concerns, many companies are replacing sugar with healthier alternatives, like stevia or monk fruit, which don’t spike blood sugar or lead to weight gain. This makes it easier for consumers to choose healthier products without feeling deprived.

Governments can also introduce sugar taxes, which have been shown to reduce sugar consumption in countries like Mexico and the UK (Lean, Garcia & Gill, 2018). Research reveals that by making sugary products more expensive, people tend to choose healthier alternatives, leading to better long-term health outcomes, such as lower obesity rates and fewer cases of type 2 diabetes (Lean, Garcia & Gill, 2018).

Promoting whole foods is another key strategy. A diet rich in fruits, vegetables, and whole grains naturally lowers sugar intake, while also providing essential vitamins, fiber, and antioxidants. Governments can encourage this by promoting policies that limit the availability of overly processed foods and make healthier options more accessible.

The overconsumption of refined sugar is a public health crisis with serious consequences. By combining better nutrition education, food reformulation, policy interventions, and promoting whole foods, we can reduce sugar intake and improve the health of future generations. Tackling this issue will require both individual action and broader societal shifts, but the benefits are clear: a healthier, longer life for all.

Bibliography

Lean, M.E., Garcia, A.L. and Gill, T., 2018. Sugar taxation: a good start but not the place to finish. The American journal of clinical nutrition, 108(3), pp.435-436.

Moreira, P.I., 2013. High-sugar diets, type 2 diabetes and Alzheimer's disease. Current Opinion in Clinical Nutrition & Metabolic Care, 16(4), pp.440-445.

Snow, H.L., 1948. Refined sugar: its use and misuse. The Improvement Era Magazine, 51

World Health Organization, 2024. Use of non-sugar sweeteners: WHO guideline summary. World Health Organization.