Simple Health Cures

   Like an untiring machine the heart pumps blood to the cells of your body every single secord of your life. Without the heart functioning properly you would die, and yet we barely look after the heart. we stress it out and clog up our blood vessels with cholesterol.

   It gets even worse if we have diabetes as there is even more stress and mental tension causing the heart to pump even more. So is not time to think a bit about this center of our existence and eat food which can help keep it healthy? Here’s some super foods which help keep you away from heart disease.

   Sardines have omega 3 fatty acids and calium along with niacin. Oatmeal gives you an instant fiber boost besides having a low glycermic index. Mackereal is just as good as sardine for the omega 3 fatty acids. It also has selenium which helps to protect you from heart disease and cancer.

   Don’t eat fish? Walnuts also give you omega 3 fatty acids. The polyunsaturated fat that they contain is good for the heart. ToFu lowers LDL cholesterol making it a great food to reduce your risk of cardiovascular disease

   Smoking is bad for you.  As per the American Diabetes association’s technical review “Smoking and Diabetes”, smoking is the leading avoidable cause of mortality in the United States of America. One out of every five deaths is caused by cigarette smoking.

   Smoking can increase your risk of turning diabetic. If you have a family history of diabetes and are obese then you are at a far higher risk of developing diabetes than if you do not smoke. And if you happen to be diabetic, smoking is even worse for it raises health complications which may be suppressed.

   Other complications of smoking on diabetes include retinopathy (eye disorder), heart disease, stroke, vascular disease, kidney disease and nerve damage. Smoking also makes managing diabetes more difficult for diabetes patients.

   By quitting smoking you can decrease the chances of your developing diabetes and in addition a host of other conditions such as Cancer of the mouth, throat, lung and bladder, stroke, Heart attack. Hardening of the arteries (atherosclerosis). Increased blood pressure, limited joint mobility, increased cholesterol and other fat levels in your blood, impotence, miscarriage and stillbirth.

   So do yourself a huge favor and get set to kick that butt. Smoking is just not a viable option for a diabetic.

   Soy is best known as the milk substitute for those unable to have dairy products, but there may more benfits that you are unaware of. A nutrition scientist called Young-Cheui Kim in the University of Massachusetts has done extensive research in the soy containing foods. The team has identified the isoflavones, which are bioactive compounds that lower the risk of diabetes and heart disease.

   This basically means that eating food rich in soy isoflavones will lower your cholesterol and blood sugar levels, besides improving the glucose tolerance level in people already diagnosed with diabetes. So it will bode well for you to eat foods that are rich in soy. The one food in particular which has been proved to be helpful is soy yogurt.

   The blueberry soy yogurt was the most effective in blocking the enzymes that aid in digestion of carbohydrates. This means that the food gets digested slower and the blood glucose level does not rise all of a sudden after eating a meal. This reaction was first aided by alpha glucosiadase inhibitor drugs, but if the same chemical reaction can be achieved in the body by eating soy yogurt, it is definitely a healthier option.

   While blueberry soy yogurt showed the maximum benefits, plain soy yogurt came in a close secord in the research. However even the soy yogurt contains enough carbohydrates to equal two slices of bread or that contained in a medium sized banana. So you will have to be careful about just how much soy yogurt your can consume.

   What are super foods? Science and research have anointed them as anti-stress, life expanding and disease preventing foods. They are legumes, fruits and vegetables that have been around forever. The super foods listed below can be quite beneficial to a diabetic.

Almonds and walnuts. Almonds and walnuts are rich in monosaturated good fat that contains many micro nutrients, Vitamin E and fiber. They are known to lower the risk of heart disease. In addition walnuts also contain omega-3 fatty acids which are known for their health benefits.

Blueberries and strawberries, besides being delicious, they are loaded with properties such as low in calories, rich in iron, fiber and Vitamin C and high in antioxidants.

Dark green, They are delicious, satisfying and rich in nutrients. If looking for calcium, folate, Vitamin C, potassium, carotenoids and fiber, your mantra should br GO GREEN. The choice is plenty, broccoli, soinach, kale, etc to name a few.

Beans, they are rich in protein, fiber slow metabolizing complex carbohydrates and folic acid.

Garlic, This spice lower cholesterol and blood pressure. It also reduces the risk of heart attacks and retards growth of harmful bacteria.

Yellow fruits, Apricots, sweet potatoes, citrus fruits, carrots, peaches and butternut squash. They are loaded with carotenoids, the powerful heart protectors. In addition they contain fiber, Vitamin A and C, beta-carotene and potassium

Fish, Wild salmon and other fatty fish caught in wild contain the beneficial omega-3 fatty acids that lower cardic risks.

Olive Oil, this monosaturated fat is beneficial in lowering cholesterol and fighting heart disease.

Dark chocolate, contains flavonols and antixidants that improve the flow of blood throughtout the body and reduce blood pressure.

Green tea, low in caffeine, and if drunk on regular basis it is known to lower the risk of cardiovascular disease.

If included in the daily diet theses super foods can improve one’s life phenomenally and help fight diseases.

   Diabetes is a silent killer… it preys on one’s body like an animal in the wild. It can take away one’s limbs, eyes and also eat away one’s organ. This deadly disease is capable of many things to create havoc in one’s life. It is important to remember not to ignore this lethal disease for it won’t ignore and spare anyone affected.

   The general population doesn’t regard diabetes as the silent killer, but the medical community does. Diabetes is one of the top 10 killers in the medical world and diabetic heart disease accounts for most deaths. Due to the vague and subtle symptoms that are typical of diabetes, it is one of the most common undiagnosed diseases.

   It doesn’t kill one suddenly, but high blood sugar levels gradually damage all the blood vessels throughtout the body, sometimes for years before one gets diagnosed. It is also associated with other silent killers, namely hypertension and high cholesterol.

   Consider this once one is diagnosed with type 1 diabetes, he has to spend the rest of their life injecting himself with insulin three to four times a day, have an increased chance of contracting cardio vascular disease, blindness and loss of limbs. Isn’t that enough to classify this deadly disease as a silent killer?

   According to a survey, more than 80 years have elapsed since the discovery of insulin, a hormone that has charged this lethal disease into a chronic yet manageable condition. Despite this diabetics still have a life expectancy of 15 years less than average.

   Managing the disease is important because not only does it shorten one’s life but also affects the quality of life. If not managed properly it can result into organ failure and other life threatening ailments like high blood pressure, heart disease, heart failure, kidney disease and renal failure. That’s why Diabetes is called A Silent Killer.

   Fenugreek (Trigonella Foenum Graneun) is a plant product that has been used for a variety of medicinal and other purposes including Diabetes. It grows well in India, Egypt and some parts of the Middle East and the part of plant used for medicinal purposes is the seeds. Besides imparting a characteristic flavor and tang to food, it also has several disease preventing characteristics.

   As an added bonus the seeds contain alkaloids and fiber which may have hypoglycemic activity. The mechanism is believed to delay gastic emptying, slow carbohydrate absorption and inhibit glucose transport. This fiber which is mucilaginous also reduces the absorption of fat and cholesterol from the intestines thus providing additional protection against heart disease and obesity.

   Fenugreek is also known to increase the number of insulin receptores in red blood cells and improve glucose utilization in peripheral tissues. This in turn causes anti-diabetes effect both in the pancreas and other sites. The seeds contain amino acid 4- hydroxyisoleucine, which may also directly stimulate insulin secretion.

   Supplements of fenugreek can be found in many pharmaceutical stores. Another effective way to consume it is by soaking a spoonful of seeds in the night and consuming it the next morning. There are however a few side effects of fenugreek seeds. These include Diarrhea, gas and flatulence, but they subside after a few days of use.

   Women of child bearing age need to keep in mind that it may cause uterine contractions and cause pregnancy problems. For the same reason pregnant women are strongly advised against consuming fenugreek seeds. Besides these, in some people allergic reactions have been reported. They include runny nose, wheezing and facial swelling.

   Heart disease is common in people with diabetes. While all the people with diabetes are at a high risk to develop heart disease, type 2 diabetes are more prone. The probability of dying from heart disease is dramatically higher in a persom with diabetes. So, while a chance of dying from heart disease, a person with diabetes has double or even quadruples the risk of dying.

   What Causes Heart Disease in People with Diabetes?

   Artherosclerosis, or hardening of the coronary arteries is the most common cause of heart disease in a diabetic person. It occurs because of a buildup of cholesterol in the blood vessels that supply oxygen and nutrition to the heart.

   This happens due to high blood glucose levels that lead to increased deposits of fatty materials on the inside of the blood vessel walls. This build up of cholesterol usually begins before the increase in blood sugars that occurs in type 2 diabetes. When the cholesterol plaques can break apart or ruptune, it causes blood clots and blocks the blood vessel.

   This can lead to a heart attack. The same process can happen in all of the arteries in  the body, resulting in lack of blood to the brain, causing a stroke or lack of blood to the feet, hands, or arms causing peripheral vascular disease.

   Circulation problems can be felt in a number of ways. Some symptoms include fatigue due to poor circulatory function, which may bring on other symptoms such as dizziness and fainting. The inability to concentrate, coldness in the hands or feet, headaches, angina, and high blood pressure are also other signs there could be problems with the circulation system. There are nutritionally-dense foods we can incorporate into our diets to ensure our circulatory system is functioning at it’s best.

   If your circulation is poor, it is vital that the Vitamin C content of the body is kept up, because it will help prevent hardening of the arteries ballooning. Citrus fruits, red berries, tomates, potatoes, broccoli, cauliflower, Brussels sprout, red and green bell pepper, cabbage, and spinach are all great Vitamin C foods sources, and it helps promote a healthy immune system and is required to help make collagen, which holds cells together, which is vital in maintaining the integrity and strenght of the arteries and veins.

   Leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean are all great sources of antioxidants, which are widely recognized for their ability to ward off diseases such as cancer and heart disease. Other great sources include broccoli, cabbage and kale.

   Nuts are high in beneficial, unsaturated fatty acids and research shows a correlation between nut consumption and a reduced incidence of ischemic heart disease. Walnuts, pecans, and hazelnuts are very high in these needed fatty acids.

   Fish Oils an in sardines and may help to improve or reverse atherosclerosis, angina, heart attack, congestive heart failure, arrhyththmias, stroke and peripheral vascular disease. Fish oils help maintain the elasticity of artery walls, prevent blood clotting, reduce blood pressure and stabilize heart rhythm.

   Vitamin E is an antioxidant that protects body tissue from damage caused by unstable substances called free radicals. Free radicals can harm cells, tissues, and organs can cause damage to the cell walls of the vessels in the circulatory system. Vitamin E is also important in the formation of red blood cells. Wheat germ, corn, nuts, seeds, olives, spinach, and asparagus are all wonderful Vitamin E food sources.

   We’ve all had the blues ones in while. But when they happen on a more frequent basis, it becomes cause for concern. But there are ways to adjust your diet to help stabilize your mood. it’s imperative to eat meals at regular intervals in order to keep your serotonin levels in check, a chemical in the brain that has a calming effect. Good nutrition is your best defense for managing depression.

   Carbohydrates are linked to serotonin production and lack of carbohydrates may cause changes in your mood. here are more food ideas to help you combat depression and kick those blues.

   Rich in omega-3 fatty acids, salmon and mackerel are always a great choice for dinner. Omega-3 fatty acids also help prevent heart disease and stroke and may help prevent some cancers. plus, salmon contains selenium, an important antioxidants mineral. be sure to choose wild salmon at the grocery store or local fish market, since it contains more omegas than farmed, or Atlantic, salmon.

   a recent study indicated that people who suffer from depression also have lower levels of the antioxidant Vitamin E. So, though oil is high in fat and should be consumed in strict moderation, canola oil is rich in Vitamin E. it’s healthier alternative for sauteing foods and vegetables.

   Dark green vegetables like spinach and peas are high in folate, a key player in the production of serotonin. They’re also an excellent source of Vitamin c and fiber. Fresh is always the best option, as canned versions tend to have lower nutritional value. Legumes are also high in folate and protein and low in fat, and are an excellent option for those who are vegetarian or meat-restricted diets.

   Chickpeas are rich in fiber, iron, and vitamin E. For a simple snack, combine a can of drained and rinsed chickpeas with some minced garlic, fresh lemon juice, and olive or canola oil in your blender or food processor. Add salt, pepper and other spices as you wish. the resulting hummus makes a healthy and hearty vegetable dip.

   Chicken and turkey are both rich in Vitamin B6 which plays a role in serotonin production in the body. They are both a good source of selenium and other Vitamins and minerals too.

   And please, if you’re been dealing with the symptoms of depression for a while, please contact your doctor to discuss available treatment options and medication that may be available to you.

   Life has a way of getting the best of us some days. Whether it’s working too many hours, shuffling your kid all over town for their activities, taking care of your household, or dealing with personal or family matter, stress can take its toll on your physically, mentally, emotionally, and spiritually. But there are simple steps you can take to combat stress, starting with the foods you eat.

   Avoiding caffeine and alcohol is a good start when life’s particularly stressful. Stimulants and depressants like these can both zap your energy and rob you of the fuel you need to successfully cope with tension. Sugary foods should also be avoided as well, as they cause your blood sugar levels to spike then dip rapidly, which can in turn make your energy levels spike and dip at the same rate.

   However, there are several superfoods out there that provide you with the energy and nutrition your body needs to keep stress in check.

   Asparagus, which is high in folic acid, can help level out your moods. Folic acid and Vitamin B are key players in producing serotonin, a chemical that gets you into a good mood.

   And though we may hear negative things regarding red meat, it’s actually a wise dinner option for a stressed out family. Beef’s high levels of iron, zinc and B vitamins not only help get you into a good mood, but help you stay there as well. Your local butcher can help you select lean cuts for the healthiest options.

  Milk really does a body good. Chock full of calcuim, protein, antioxidants, and vitamins B2 and B12, it helps strenghten bones and promotes healthy cell regeneration. Paired with a healthy whole-grain cereal choice in the morning, low fat milk is a great way to start your day and arm yourself to do battle with the stressors that await you. Cottage cheese is also another great dairy choice, and when coupled with a fruit that’s high in Vitamin C, it helps the body battle free radicals that run rampant during your most stressed periods.

   Almonds are also an awesome choice when it comes to arming yourself against stress. they’re high in magnesium, zinc, as well as Vitamins B2, C, and E and unsaturated fats. All which are great against free radicals, which have been shown to cause cancers and heart disease.