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The Weight Loss with 13 Indian Herbs

13 Herbs That Can Help You Lose Weight

It’s no secret that what you’re putting on your plate plays a central role in weight loss. You may take Gluteno Herbal mix which has 22+ herbs to make body function the best & healthy way।

But what you keep in your spice cabinet may be just as important.

Many herbs and spices have been shown to fight cravings and boost fat burning and weight loss.

Here are 13 amazing herbs that may help you lose weight.

1. Fenugreek

Fenugreek is a common household spice derived from Trigonella foenum-graecum, a plant belonging to the legume family.

Several studies have found that fenugreek may help control appetite and reduce food intake to support weight loss.

One study in 18 people showed that supplementing with 8 grams of fenugreek fiber daily increased feelings of fullness and reduced hunger and food intake, compared to a control group (1Trusted Source).

Another small study found that taking fenugreek seed extract decreased daily fat intake by 17%, compared to a placebo. This resulted in a lower number of calories consumed over the course of the day (2Trusted Source).

SUMMARY: Fenugreek is a spice that has been shown to reduce appetite and food intake to support weight loss.

2. Cayenne Pepper

Cayenne pepper is a type of chili pepper, popularly used to bring a spicy dose of flavor to many dishes.

It contains the compound capsaicin, which gives cayenne pepper its signature heat and provides numerous health benefits.

Some research shows that capsaicin can slightly boost metabolism, increasing the number of calories you burn throughout the day (3Trusted Source, 4Trusted Source).

Capsaicin may also reduce hunger to promote weight loss.

One small study found that taking capsaicin capsules increased levels of fullness and decreased total calorie intake (5Trusted Source).

Another study in 30 people showed that eating a meal containing capsaicin reduced levels of ghrelin, the hormone responsible for stimulating hunger (6Trusted Source).

SUMMARY: Cayenne pepper is a type of chili pepper that contains capsaicin, which has been shown to increase metabolism and reduce hunger and calorie intake.

3. Ginger

Ginger is a spice made from the rhizome of the flowering ginger plant, Zingiber officinale.

Often used in folk medicine as a natural remedy for a wide variety of ailments, some research indicates that ginger could aid weight loss as well.

One review of 14 human studies showed that supplementing with ginger significantly decreased both body weight and belly fat (7Trusted Source).

Another review of 27 human, animal and test-tube studies also concluded that ginger may help lower weight by increasing metabolism and fat burning while simultaneously decreasing fat absorption and appetite (8Trusted Source).

SUMMARY: Ginger, a spice commonly used in folk medicine, may aid weight loss. Studies show that it may increase metabolism and fat burning, as well as decrease fat absorption and appetite.

4. Oregano

Oregano is a perennial herb that belongs to the same plant family as mint, basil, thyme, rosemary and sage.

It contains carvacrol, a powerful compound that may help boost weight loss.

One study in mice on a high-fat diet that either contained carvacrol or not found that those that received carvacrol gained significantly less body weight and body fat than the control group.

Carvacrol supplements were also found to directly impact some of the specific genes and proteins that control fat synthesis in the body (9Trusted Source).

However, research on the effects of oregano and carvacrol on weight loss is still very limited. Human-based studies are lacking in particular.

SUMMARY: Oregano is an herb that contains carvacrol. One animal study showed that carvacrol may help decrease weight and fat gain by altering fat synthesis in the body. Human-based research on oregano and weight loss is lacking.

5. Ginseng

Ginseng is a plant with health-promoting properties that is often considered a staple in traditional Chinese medicine.

It can be categorized into several different types, including Korean, Chinese and American, all of which belong to the same genus of ginseng plants.

Many studies have suggested that this powerful plant could aid weight loss.

One small study found that taking Korean ginseng twice daily for eight weeks resulted in quantifiable reductions in body weight, as well as changes in gut microbiota composition (10Trusted Source).

Similarly, an animal study showed that ginseng combatted obesity by altering fat formation and delaying intestinal fat absorption (11Trusted Source).

However, more high-quality, large-scale studies are needed to examine ginseng’s impact on weight loss in humans.

SUMMARY: Ginseng, which is often used in traditional Chinese medicine, may stimulate weight loss, delay fat absorption and modify fat formation.

6. Caralluma Fimbriata

Caralluma Fimbriata is an herb that is often included in many diet pills.

It’s thought to work by increasing levels of serotonin, a neurotransmitter that directly affects appetite (12Trusted Source, 13Trusted Source).

One 12-week study in 33 people found that participants who took Caralluma Fimbriata had significantly greater decreases in belly fat and body weight, compared to those on a placebo (14Trusted Source).

Another small study showed that consuming 1 gram of Caralluma Fimbriata daily for two months led to reductions in weight and hunger levels, compared to a control group (15Trusted Source).

SUMMARY:Caralluma Fimbriata is an herb commonly used in diet pills that may help decrease appetite to stimulate weight loss.

7. Turmeric

Turmeric is a spice revered for its flavor, vibrant color and potent medicinal properties.

Most of its health benefits are attributed to the presence of curcumin, a chemical that has been studied extensively for its effects on everything from inflammation to weight loss.

One study in 44 overweight people showed that taking curcumin twice daily for one month was effective in enhancing fat loss, decreasing belly fat and increasing weight loss by up to 5% (16Trusted Source).

Similarly, an animal study found that supplementing mice with curcumin for 12 weeks reduced body weight and body fat by blocking the synthesis of fat (17Trusted Source).

However, keep in mind that these studies use a concentrated amount of curcumin, far greater than the amount present in a typical dose of turmeric.

More research is needed to examine how turmeric itself may impact weight loss.

SUMMARY: Turmeric is a spice that contains curcumin, which has been shown to aid weight loss and fat loss in human and animal studies.

8. Black Pepper

Black pepper is a common household spice derived from the dried fruit of Piper nigrum, a flowering vine native to India.

It contains a powerful compound called piperine, which supplies both its pungent flavor and potential weight-lowering effects.

One study found that supplementing with piperine helped reduce body weight in rats on a high-fat diet, even with no changes in food intake (18Trusted Source).

A test-tube study also showed that piperine effectively inhibited fat cell formation (19Trusted Source).

Unfortunately, current research is still limited to test-tube and animal studies.

Further studies are needed to determine how piperine and black pepper may influence weight loss in humans.

SUMMARY: Black pepper contains piperine, which has been shown to help decrease body weight and inhibit fat cell formation in test-tube and animal studies. Human research is lacking.

9. Gymnema Sylvestre

Gymnema sylvestre is an herb that is often used as a natural remedy to help reduce blood sugar levels.

However, some research shows that it may also benefit those looking to lose weight.

It contains a compound called gymnemic acid, which can help reduce the perceived sweetness of foods to ward off sugar cravings (20Trusted Source).

In fact, one study concluded that taking Gymnema sylvestre reduced both appetite and food intake, compared to a control group (21Trusted Source).

A three-week animal study also found that eating this herb helped maintain body weight in rats on a high-fat diet (22Trusted Source).

SUMMARY:Gymnema sylvestre is an herb often used to lower blood sugar. Human and animal studies show that it may also aid weight loss by reducing appetite and food intake.

10. Cinnamon

Cinnamon is an aromatic spice made from the inner bark of trees in the Cinnamomumgenus.

It’s rich in antioxidants and offers several health benefits. Some studies have even found that cinnamon could increase weight loss.

It’s especially effective in stabilizing blood sugar, which may help reduce appetite and hunger (23Trusted Source).

Studies show that a specific compound found in cinnamon can mimic the effects of insulin, helping transport sugar from the bloodstream to your cells to be used as fuel (24Trusted Source, 25Trusted Source).

Cinnamon may also decrease levels of certain digestive enzymes to slow the breakdown of carbohydrates (26Trusted Source).

While these effects could potentially decrease appetite and lead to weight loss, more research is needed to study the effects of cinnamon directly on weight.

SUMMARY: Cinnamon is a spice that can decrease blood sugar, which could lead to reduced appetite and hunger.

11. Green Coffee Bean Extract

Green coffee bean extract is commonly found in many weight-loss supplements.

It’s made from coffee beans that haven’t been roasted and is high in chlorogenic acid, which is thought to account for its potential weight-lowering effects.

One study found that consuming green coffee reduced body mass index (BMI) and belly fat in 20 participants, even with no changes in calorie intake (27Trusted Source).

Another review of three studies concluded that green coffee bean extract may decrease body weight by 5.5 pounds (2.5 kg) on average. However, researchers noted that the quality and size of available studies was somewhat limited (28Trusted Source).

Therefore, more high-quality studies are needed to evaluate the effectiveness of green coffee bean on weight loss.

SUMMARY: Green coffee bean extract is made from unroasted coffee beans. Some research suggests that it could help reduce body weight and belly fat.

12. Cumin

Cumin is a spice made from the dried and ground seeds of Cuminum cyminum, a flowering plant of the parsley family.

It’s well known for its distinct nutty flavor but also packed with health benefits, including the potential to accelerate weight loss and fat burning.

One small, three-month study found that women who consumed yogurt with 3 grams of cumin twice daily lost more weight and body fat than a control group (29Trusted Source).

Similarly, an eight-week study reported that adults who took a cumin supplement three times a day lost 2.2 pounds (1 kg) more than those who took a placebo (30Trusted Source).

SUMMARY: Cumin is a common spice that has been shown to effectively decrease body weight and body fat.

13. Cardamom

Cardamom is a highly prized spice, made from the seeds of a plant in the ginger family.

It’s used worldwide in both cooking and baking but may also support weight loss.

One animal study found that cardamom powder helped reduce belly fat in rats on a high-fat, high-carb diet (31Trusted Source).

Similarly, another animal study showed that black cardamom in particular was effective in reducing both belly fat and total body fat in rats on a high-fat diet (32Trusted Source).

Unfortunately, most research on cardamom’s weight loss potential is limited to animal studies.

Cardamom’s influence on weight loss in humans has yet to be investigated.

SUMMARY: Cardamom is a highly prized spice that has been shown to reduce belly and body fat in some animal studies. Human-based research is lacking.

How to Use Herbs Safely

When used as a seasoning for foods, the aforementioned herbs and spices can provide a burst of health benefits with minimal risk of side effects.

Just don’t go overboard. Stick to no more than one tablespoon (14 grams) per day and be sure to pair them with nutrient-rich whole foods to help boost weight loss even more.

If you take herbs in supplement form, it’s important to stick to the recommended dosage on the package to prevent adverse effects.

Additionally, if you have any underlying health conditions or are taking medications, it’s best to talk to your doctor before starting any supplement.

If you experience any negative side effects or food allergy symptoms, discontinue use immediately and talk to a trusted healthcare practitioner.

SUMMARY: When used as a seasoning, most herbs and spices pose minimal risk of side effects. In supplement form, it’s best to stick to the recommended dosage to avoid unwanted reactions.

The Bottom Line

Besides adding a punch of flavor to your favorite foods, many herbs and spices have been shown to increase metabolism, enhance fat burning and promote feelings of fullness.

Diversifying your spice cabinet is a simple and easy way to increase weight loss with minimal effort.

Be sure to combine these herbs with a well-rounded, balanced diet and a healthy lifestyle to get the most bang for your buck with weight loss.

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Ayurveda For Diabetes: 5 Ayurvedic Tips And Food To Help Manage Diabetes Alternatively use Gluteno herbs

Ayurveda For Diabetes: 5 Ayurvedic Tips And Food To Help Manage Diabetes or just try gluteno herbal mix & forget everything to us.

There are many ways in which you can manage your diabetes and untimely blood sugar fluctuation like by maintain a healthy diet. Ayurveda has many tips that could help you through. Gluteno diabetes herbal mix is made with healthy herbs to bring over all body immune system while it hits hard on high sugar and brings it down in few days।

Diabetes Mellitus is a condition that hinders your body’s ability to respond to insulin, which eventually leads to abnormal metabolism of carbohydrates, leading to spiked blood sugar levels. Diabetes is one of the most common health conditions faced by millions across the world. The startling figures and data from the WHO call for an immediate attention of even those who do not have diabetes yet but have symptoms. The first WHO Global report on diabetes demonstrates that the number of adults living with diabetes have almost quadrupled since 1980. India had an estimated 31,705,000 diabetics in the millennium year, which is estimated to grow by over 100% to 79,441,000 by 2030.

Managing diabetes is a tough but in no ways is it impossible. Scientists across the world are working round the clock to come up with ways and medicine that could reverse the condition without any side effect but answer is already with Indian herbs, see gluteno herb mix. There are many ways in which you can manage your diabetes and untimely blood sugar fluctuation like by maintain a healthy diet. Ayurveda has many tips that could help you through.

In Ayurveda, diabetes is referred to as ‘Madhumeh,’ and as part of its treatment, Ayurveda, too, suggests avoiding excess intake of sweets and simple carbohydrates. It is imperative to include more green and leafy vegetables. Some bitter and healthy herbs like aloe-vera are also instrumental in managing diabetes.

1. In Ayurveda, there are three fundamental doshas: Vata, Pitta and Kapha, and good health is considered to be a perfect state of balance of between these three doshas. Ayurveda expert Dr. Vasant Lad explains diabetes’ development as a result of the “diminished functioning of agni (digestive fire), which may trigger high blood sugar levels. Here are a few home remedies that the book suggests:
– Mix one part of guduchi, a part of shardunika, a part of kudki and 2 parts of punarnava and mix them well into a diabetic-friendly herbal mixture. Drink this herbal mixture for two to three times a day and consume with warm water.

– Turmeric Treatment: According to Dr. Vasant Lad, increasing the intake of turmeric in the diet is also beneficial in diabetes management.

– Drinking Water In Copper Vessel:  Since time immemorial, drinking water from copper vessel has been considered very healthy for overall functioning of body. According to Dr Vasant Lad, reviving this practice may help prevent fluctuation of blood sugar levels. The water stored in a copper vessel is called ‘Tamra Jal’ and it helps in balancing of all three doshas. “Put one cup of water into a copper vessel at night and drink the water in the morning.”

2. According to Ayurvedic experts, diabetics should definitely have a stock of methi dana in their homes. You can consume methi dana sprouts or drink fenugreek water the first thing in morning.

3. Bitter Is Better: In addition to refraining from sweets, loading up on bitter ingredients like hemp seeds, bitter gourd, amla and aloe vera have also been found effective in managing and controlling diabetes.

4. According to Dr. Om of Kerala Ayurveda, “all ailments in Ayurveda are due to some imbalance in an individual’s doshas. Type 1 is described as an imbalance of the Vata (air and wind) dosha. Type 2 is an excess of the Kapha (water and earth) dosha. Eating regimented meals that contain less fatty foods thrice a day is very important. Try and avoid dairy products and opt for skimmed milk and low-fat yogurt. Ginger tea helps stimulate digestion, which is very beneficial in reducing the excess Kapha in your system.”

5. Use Your Spices Wisely: There are many spices that have shown antidiabetic properties. For instance, asafoetida, turmeric, cinnamon, mustard and coriander, use them in your meals, drinks and manage diabetes naturally. Gluteno herbal mix is made of such 22+ herbs which makes positive impact on body & helps cure high sugar in week time।

If you are diabetic and are considering an Ayurvedic way to fight it, get in touch with a certified Ayurveda expert to learn more about natural ways to deal with the condition. Do not make any drastic dietary changes on your own. Always consult certified experts around you.
Try sample mix of gluteno herbs and get surprised to see sudden drop of high sugar with immense health benefits !!

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Type 2 diabetes – self-care

Type 2 diabetes – self-care

Type 2 diabetes is a life-long (chronic) disease. If you have type 2 diabetes, your body has trouble using the insulin it normally makes. Insulin is a hormone made by the pancreas to control blood sugar. When your body’s insulin isn’t used correctly, the sugar from food stays in the blood and the sugar (glucose) level can get too high.

Most people with type 2 diabetes are overweight when they’re diagnosed. The changes in the way the body handles blood sugar that lead to type 2 diabetes usually happens slowly.

Everyone with diabetes should receive proper education and support about the best ways to manage their diabetes. Ask your health care provider about seeing a diabetes educator.

Symptoms of Type2

Symptoms of Type 2 Diabetes:

You may not have any symptoms. If you do have symptoms, they may include:

  • Hunger
  • Thirst
  • Urinating a lot, getting up more often than usual at night to urinate
  • Blurry vision
  • More frequent or longer lasting infections
  • Trouble having an erection
  • Trouble healing cuts on your skin
  • Red skin rashes in parts of your body
  • Tingling or loss of sensation in your feet

Take Control of Your Diabetes

You should have good control of your blood sugar. If your blood sugar is not controlled, serious problems called complications can happen to your body after many years.

Learn the basic steps for managing diabetes to stay as healthy as possible. Doing so will help keep the chance of having complications of diabetes as low as possible. Steps include:

Also, be sure to take any medicine or insulin as instructed.

Your provider will also help you by ordering blood tests and other tests. These help make sure your blood sugar and cholesterol levels are each in a healthy range. Also, follow your provider’s instructions about keeping your blood pressure in a healthy range.

Your doctor will likely ask you to visit other providers to help you control your diabetes. These providers include a:

  • Dietitian
  • Diabetes pharmacist
  • Diabetes educator

Eat Healthy Foods and Manage Your Weight

carbohydrates can raise your blood sugar too high. Alcohol and other drinks with sugar can also raise your blood sugar. A nurse or dietitian can teach you about good food choices.

Make sure you know how to have a balanced meal with protein and fiber. Eat healthy, fresh foods as much as possible. Don’t eat too much food at one sitting. This helps keep your blood sugar in a good range.

Managing your weight and keeping a well-balanced diet are important. Some people with type 2 diabetes can stop taking medicines after losing weight (even though they still have diabetes). Your provider can let you know a good weight range for you.

Weight-loss surgery may be an option if you are obese and your diabetes is not under control. Your doctor can tell you more about this.

Exercise

Regular exercise is good for people with diabetes. It lowers blood sugar. Exercise also:
  • Improves blood flow
  • Lowers blood pressure

It helps burn extra fat so that you can keep your weight down. Exercise can even help you handle stress and improves your mood.

Try walking, jogging, or biking for 30 to 60 minutes every day. Pick an activity that you enjoy and you are more likely to stick with. Bring food or juice with you in case your blood sugar gets too low. Drink extra water. Try to avoid sitting for more than 30 minutes at any one time.

Wear a diabetes ID bracelet. In case of an emergency, people know you have diabetes and can help you get the right medical attention.

Always check with your provider before beginning an exercise program. Your provider can help you choose an exercise program that is safe for you.

Learn to Prevent Long-term Problems of Diabetes

People with diabetes have a high chance of getting high blood pressure and high cholesterol. You may be asked to take medicine to prevent or treat these conditions. Medicines may include:
  • An ACE inhibitor or another medicine called an ARB for high blood pressure or kidney problems.
  • A medicine called a statin to keep your cholesterol low.
  • Aspirin to keep your heart healthy.

DO NOT smoke. Smoking makes diabetes worse. If you do smoke, work with your provider to find a way to quit.

Diabetes can cause foot problems. You may get sores or infections. To keep your feet healthy:

  • Check and care for your feet every day.
  • Make sure you’re wearing the right kind of socks and shoes. Check your shoes and socks daily for any worn spots, which could lead to sores or ulcerations.

See Your Doctor Regularly

See Your Doctor Regularly has been expanded.

If you have diabetes, you should visit Dr every 3 months, or as often as instructed. At these visits, your provider may:

  • Ask about your blood sugar level
  • Check your blood pressure
  • Check the feeling in your feet
  • Check the skin and bones of your feet and legs
  • Examine the back of your eyes

Your provider will also order blood and urine tests to make sure your:

  • Kidneys are working well (every year)
  • Cholesterol and triglyceride levels are healthy (every year)
  • A1C level is in a good range for you (every 6 months if your diabetes is well controlled or every 3 months if it is not)

Talk to your provider about any vaccines you may need, such as the yearly flu shot and the hepatitis B and pneumonia shots.

Visit the dentist every 6 months. Also, see your eye doctor once a year, or as often as instructed.

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Best ways to reduce Diabetes Hearbal way and naturally (no side effects)

High blood sugar occurs when your body can’t effectively transport sugar from blood into cells.

When left unchecked, this can lead to diabetes.

One study from 2012 reported that 12–14% of US adults had type 2 diabetes, while 37–38% were classified as pre-diabetic.

This means that 50% of all US adults have diabetes or pre-diabetes. India is approx 35% not much behind.

1. Exercise Regularly

Regular exercise can help you lose weight and increase insulin sensitivity.

Increased insulin sensitivity means your cells are better able to use the available sugar in your bloodstream.

Exercise also helps your muscles use blood sugar for energy and muscle contraction.

If you have problems with blood sugar control, you should routinely check your levels. This will help you learn how you respond to different activities and keep your blood sugar levels from getting either too high or too low (2Trusted Source).

Good forms of exercise include weight lifting, brisk walking, running, biking, dancing, hiking, swimming and more.

2. Control Your Carb Intake

Your body breaks carbs down into sugars (mostly glucose), and then insulin moves the sugars into cells.

When you eat too many carbs or have problems with insulin function, this process fails and blood glucose levels rise.

However, there are several things you can do about this.

The American Diabetes Association (ADA) recommends controlling carb intake by counting carbs or using a food exchange system (3).

Some studies find that these methods can also help you plan your meals appropriately, which may further improve blood sugar control (4Trusted Source5Trusted Source).

Many studies also show that a low-carb diet helps reduce blood sugar levels and prevent blood sugar spikes (6Trusted Source7Trusted Source8Trusted Source9Trusted Source).

What’s more, a low-carb diet can help control blood sugar levels in the long run (10Trusted Source).

You can read more in this article on healthy low-carb eating with diabetes.

3. Increase Your Fiber Intake

Fiber slows carb digestion and sugar absorption. For these reasons, it promotes a more gradual rise in blood sugar levels.

Furthermore, the type of fiber you eat may play a role.

There are two kinds of fiber: insoluble and soluble. While both are important, soluble fiber specifically has been shown to lower blood sugar levels (11Trusted Source12Trusted Source13Trusted Source).

Additionally, a high-fiber diet can help manage type 1 diabetes by improving blood sugar control and reducing blood sugar lows (13Trusted Source14Trusted Source).

Foods that are high in fiber include vegetables, fruits, legumes and whole grains.

The recommended daily intake of fiber is about 25 grams for women and 38 grams for men. That’s about 14 grams for every 1,000 calories (15).

4. Drink Water and Stay Hydrated

Drinking enough water may help you keep your blood sugar levels within healthy limits.

In addition to preventing dehydration, it helps your kidneys flush out the excess blood sugar through urine.

One observational study showed that those who drank more water had a lower risk of developing high blood sugar levels (16Trusted Source).

Drinking water regularly re-hydrates the blood, lowers blood sugar levels and reduces diabetes risk (16Trusted Source17Trusted Source18Trusted Source19Trusted Source)

Keep in mind that water and other non-caloric beverages are best. Sugar-sweetened drinks raise blood glucose, drive weight gain and increase diabetes risk (20Trusted Source21Trusted Source).

5. Implement Portion Control

Portion control helps regulate calorie intake and can lead to weight loss (2223Trusted Source24Trusted Source).

Consequently, controlling your weight promotes healthy blood sugar levels and has been shown to reduce the risk of developing type 2 diabetes (2223Trusted Source25Trusted Source26Trusted Source27Trusted Source28Trusted Source).

Monitoring your serving sizes also helps reduce calorie intake and subsequent blood sugar spikes (23Trusted Source24Trusted Source).

Here are some helpful tips for controlling portions:

  • Measure and weigh portions.
  • Use smaller plates.
  • Avoid all-you-can-eat restaurants.
  • Read food labels and check the serving sizes.
  • Keep a food journal.
  • Eat slowly.
6. Choose Foods With a Low Glycemic Index

The glycemic index was developed to assess the body’s blood sugar response to foods that contain carbs (29Trusted Source).

Both the amount and type of carbs determine how a food affects blood sugar levels (30Trusted Source31Trusted Source).

Eating low-glycemic-index foods has been shown to reduce long-term blood sugar levels in type 1 and type 2 diabetics (32Trusted Source33Trusted Source).

Although the glycemic index of foods is important, the amount of carbs consumed also matters (34Trusted Source35Trusted Source).

Foods with a low glycemic index include seafood, meat, eggs, oats, barley, beans, lentils, legumes, sweet potatoes, corn, yams, most fruits and non-starchy vegetables.

7. Control Stress Levels

Stress can affect your blood sugar levels (36Trusted Source37Trusted Source).

Hormones such as glucagon and cortisol are secreted during stress. These hormones cause blood sugar levels to go up (38Trusted Source39Trusted Source).

One study showed that exercise, relaxation and meditation significantly reduced stress and lowered blood sugar levels for students (40Trusted Source).

Exercises and relaxation methods like yoga and mindfulness-based stress reduction can also correct insulin secretion problems in chronic diabetes (40Trusted Source41Trusted Source42Trusted Source43Trusted Source44Trusted Source).

8. Monitor Your Blood Sugar Levels

“What gets measured gets managed.”

Measuring and monitoring blood glucose levels can also help you control them.

For example, keeping track helps you determine whether you need to make adjustments in meals or medications (31Trusted Source).

It will also help you find out how your body reacts to certain foods (4546Trusted Source).

Try measuring your levels every day, and keeping track of the numbers in a log.

9. Get Enough Quality Sleep

Getting enough sleep feels great and is necessary for good health (47Trusted Source).

Poor sleeping habits and a lack of rest also affect blood sugar levels and insulin sensitivity. They can increase appetite and promote weight gain (48Trusted Source49Trusted Source).

Sleep deprivation decreases the release of growth hormones and increases cortisol levels. Both of these play an important role in blood sugar control (47Trusted Source50Trusted Source51Trusted Source).

Furthermore, good sleep is about both quantity and quality. It is best to get a sufficient amount of high-quality sleep every night (49Trusted Source).

10. Eat Foods Rich in Chromium and Magnesium

High blood sugar levels and diabetes have also been linked to micronutrient deficiencies (31Trusted Source52Trusted Source).

Examples include deficiencies in the minerals chromium and magnesium.

Chromium is involved in carb and fat metabolism. It also helps control blood sugar levels, and a lack of chromium may predispose you to carb intolerance (53Trusted Source5455Trusted Source).

However, the mechanisms behind this are not completely known. Studies also report mixed findings.

Two studies of diabetes patients showed that chromium had benefits for long-term blood sugar control. However, another study showed no benefits (55Trusted Source5657Trusted Source).

Chromium-rich foods include egg yolks, whole-grain products, high-bran cereals, coffee, nuts, green beans, broccoli and meat.

Magnesium has also been shown to benefit blood sugar levels, and magnesium deficiency has been linked to a higher risk of developing diabetes (31Trusted Source58Trusted Source59Trusted Source).

In one study, people with the highest magnesium intake had a 47% lower risk of becoming diabetic (60Trusted Source).

However, if you already eat plenty of magnesium-rich foods, then you probably will not benefit from supplements (61Trusted Source).

Magnesium-rich foods include dark leafy greens, whole grains, fish, dark chocolate, bananas, avocados and beans.

11. Try Apple Cider Vinegar

Apple cider vinegar has many benefits for your health.

It promotes lower fasting blood sugar levels, possibly by decreasing its production by the liver or increasing its use by cells (62Trusted Source63Trusted Source64).

What’s more, studies show that vinegar significantly influences your body’s response to sugars and improves insulin sensitivity (63Trusted Source65Trusted Source66Trusted Source67Trusted Source68Trusted Source69).

To incorporate apple cider vinegar into your diet, you can add it to salad dressings or mix 2 teaspoons in 8 ounces of water.

However, it’s important to check with your doctor before taking apple cider vinegar if you are already taking medications that lower blood sugar.

12. Experiment With Cinnamon Extract

Cinnamon is known to have many health benefits.

For one, it has been shown to improve insulin sensitivity by decreasing insulin resistance at the cellular level (70Trusted Source71Trusted Source).

Studies show cinnamon can also lower blood sugar levels by up to 29% (72Trusted Source73Trusted Source74Trusted Source).

It slows the breakdown of carbs in the digestive tract, which moderates the rise in blood sugar after a meal (75Trusted Source76Trusted Source).

Cinnamon also acts in a similar way as insulin, although at a much slower rate (77Trusted Source).

An effective dose is 1–6 grams of cinnamon per day, or about 0.5–2 teaspoons (78).

However, definitely don’t take more than that since too much cinnamon can be harmful. If you would like to try it, Amazon has a good selection available.

13. Try Berberine

Berberine is the active component of a Chinese herb that’s been used to treat diabetes for thousands of years.

Berberine has been shown to help lower blood sugar and enhance the breakdown of carbs for energy (79Trusted Source80Trusted Source81Trusted Source).

What’s more, berberine may be as effective as some blood sugar lowering drugs. This makes it one of the most effective supplements for those with diabetes or pre-diabetes (79Trusted Source82Trusted Source).

However, many of the mechanisms behind its effects are still unknown (81Trusted Source83Trusted Source).

Additionally, it may have some side effects. Diarrhea, constipation, flatulence and abdominal pain have been reported (84Trusted Source).

A common dosage protocol for berberine is 1,500 mg per day, taken before meals as 3 doses of 500 mg.

You can read more about this impressive supplement here: Berberine – The World’s Most Effective Supplement?

14. Eat Fenugreek Seeds

Fenugreek seeds are a great source of soluble fiber, which can help control blood sugar levels.

Many studies have shown that fenugreek can effectively lower blood sugar in diabetics. It also helps reduce fasting glucose and improve glucose tolerance (85Trusted Source86Trusted Source87Trusted Source88Trusted Source).

Although not that popular, fenugreek can easily be added to baked goods to help treat diabetes. You can also make fenugreek flour or brew it into tea (89Trusted Source).

Fenugreek seeds are also considered one of the safest herbs for diabetes (87Trusted Source88Trusted Source).

The recommended dose of fenugreek seeds is 2–5 grams per day. If you’d like to try it, Amazon has a large selection available.

15. Lose Some Weight

It’s a no-brainer that maintaining a healthy weight will improve your health and prevent future health problems.

Weight control also promotes healthy blood sugar levels and has been shown to reduce your risk of developing diabetes.

Even a 7% reduction in body weight can decrease your risk of developing diabetes by up to 58%, and it seems to work even better than medication (90Trusted Source).

What’s more, these decreased risks can be sustained over the years (91Trusted Source92Trusted Source93Trusted Source).

You should also be conscious of your waistline, as it is perhaps the most important weight-related factor for estimating your diabetes risk.

A measurement of 35 inches (88.9 cm) or more for women and 40 inches (101.6 cm) or more for men is associated with an increased risk of developing insulin resistance, high blood sugar levels and type 2 diabetes (94).

Having a healthy waist measurement may be even more important than your overall weight (94).

Take Home Message

Make sure to check with your doctor before making lifestyle changes or trying new supplements.

This is particularly important if you have problems with blood sugar control or if you are taking medications to lower your sugar levels.

That being said, if you are diabetic or have problems with blood sugar control, then you should start doing something about it as soon as possible.

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RNA Study : Clues why celiac develops

Study also provides insight into why some people have persistent intestinal damage on the gluten-free diet

By Amy Ratner, Medical and Science News Analyst

The reasons some people develop celiac disease in the first place and why some have persistent intestinal damage even when on the gluten-free diet may be found in novel genes discovered by researchers at MassGeneral Hospital for Children.

In a study published in the journal PLOS One, scientists from the Center for Celiac Research and Treatment and colleagues performed RNA sequencing on intestinal biopsies from those with active celiac disease, celiac disease considered to be in remission and controls who did not have celiac disease.

Active celiac disease was defined as having significant destruction of the villi, the absorbing fingerlike projections in the intestine. Study participants with inactive celiac disease were required to have been on the gluten-free diet for at least one year and have relatively normal villi.

Participants in all three groups had the HLA DQ2 or DQ8 genes that are found in 98 percent of those who develop celiac disease, but the study found clear differences in other genes when comparing the three study groups.

Ribonucleic acid (RNA): an important biological macromolecule that functions to convert the genetic information encoded by DNA into proteins.
The study found “a unique signature of genes related to innate immunity” exclusively in those with celiac disease irrespective of disease status.” This finding confirms the important role of the innate immune system in celiac disease, the study says.

Innate immune system: the first part of the body to detect invaders and activate cells to attack and destroy while also informing and modulating the adaptive immune response that follows this first line of defense. In celiac disease, gluten from wheat, barley and rye is mistakenly identified as an invader. 

Additionally, the study found increased activity of novel genes involved in the immune response machinery and cell adhesion process in the intestinal lining of those with active celiac disease compared to those with inactive celiac disease.

“Together our findings support a possible link between the microbiome, innate immune response and the development of celiac disease and highlight the possible associations that with future validations may lead to crucial knowledge of the steps leading to the loss of tolerance to gluten,” the authors wrote.

The study analyzed the total sum of transcribed RNA sequences and discovered which genes were expressed and which were not to determine genetic signatures linked to celiac disease.

Differences in genes

Scientists found 945 differences in genes when comparing those with active celiac disease to those without the condition; 538 between those with active celiac disease and those whose celiac disease was inactive and 290 genes between those with celiac disease that was inactive compared to the controls.

“We know that celiac disease is a multifactorial disease with about 57 genes associated with this autoimmune condition,” said Maureen Leonard, MD, clinical director of celiac center. “By performing RNA sequencing, we have uncovered additional genetic signatures and moved closer to identifying targets for future therapeutic agents in celiac disease and possibly other autoimmune conditions.”

The identified genes activated three major pathways – innate immunity, gut permeability and differentiation in cell maturation, according to Alessio Fasano, MD, director of the celiac center and the senior author of the study. “We can confirm these functions are instrumental when you develop celiac disease,” he said. Some of the genes returned to normal when a patient with celiac disease went on a gluten-free diet, while others did not. This could provide insight into why some people have persistent intestinal damage even when they follow a strict gluten-free diet, he added.

The study focused on differences between those with active and inactive celiac disease. In those with active celiac disease, two of the three top disrupted pathways involved cytokines and chemokines, the immune system’s “first responders” and markers of inflammation in innate immunity in the early stages of disease development, the study found.

Cytokines: small secreted proteins released by cells that have a specific effect on the interactions and communications between cells. There are both pro-inflammatory and anti-inflammatory cytokines.

Chemokines: a family of small cytokines or signaling proteins secreted by cells.

In active celiac disease, a higher risk of other autoimmune conditions, such as type 1 diabetes, lupus and autoimmune thyroid disease was also noted.

“This study is only the beginning,” Leonard said. “Our findings provide the framework for future validation studies to investigate the early steps in celiac disease pathogenesis and the examine the remission state.”

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Label Reading & the FDA

Its India, & we know the public seriousness in foods & awareness is minimal… So need to doubly check the things !!

The only treatment for someone diagnosed with celiac disease is a strict gluten-free diet. This may seem hard at first because many common foods contain gluten. However, there are many naturally gluten-free foods as well as plenty of gluten-free substitutes to choose from.

A close up of an ingredients list that contains ingredients with gluten.

How To Tell If A Packaged Food Product Is Gluten-Free

  1. A gluten-free label. If a product claims to be gluten-free on the package, then it is most likely safe to eat as the FDA only allows packaged foods with less than 20ppm of gluten to be labeled “gluten-free.” However, you should still check the ingredients list. It is also important to remember that “wheat-free” does not necessarily mean “gluten-free.”
  2. Check the allergen listing. Some packaging has a list of common allergens found in the product. Such allergens include wheat, soy, egg, nuts, and milk. This list can be a quick way to rule something out if the package says: “contains wheat.” However, a lack of allergen labeling does NOT mean that the product is gluten-free. Barley and rye are not in the top eight allergens required to be listed. Be sure to check the ingredients list for other hidden sources of gluten.
  3. Check for obvious ingredients.
    1. Wheat
    2. Barley
    3. Rye
    4. Malt
    5. Brewer’s yeast
    6. Oats (unless specifically labeled gluten-free)

If there is not a “gluten-free” label on the product packaging, read the ingredients label thoroughly. Check for hidden or questionable ingredients. Some ingredients have the potential to contain gluten.

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Overlap Between Non-Celiac Gluten Sensitivity and Irritable Bowel Syndrome

Despite only around 1% of the population having celiac disease, gluten-free diets and gluten-free food have exploded in popularity in the past several years. One reason for this may be other conditions that are caused or irritated by gluten or wheat. Two of these conditions are non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS). Both of these diseases lack a reliable biomarker to test or an established cause, making them difficult to diagnose. A doctor that suspects a patient has NCGS or IBS must first rule out other possibilities, such as celiac disease, and then use diagnostic criteria, the Salerno Experts’ criteria for NCGS or the Rome III criteria for IBS, to make the final decision. With the lack of a reliable diagnostic test, and the fact that wheat or gluten can trigger symptoms for both conditions, there may be significant overlap between the two.A literature review was published in the Current Opinion in Gastroenterology to further explore this possible overlap. The authors, Anupam Rej and David Sanders, saw that both NCGS and IBS have a similar prevalence of around 10%, although for NCGS, this prevalence can vary greatly depending on the study. Both conditions also predominantly affect females and young/middle-aged adults. They found a clear association between NCGS and IBS based on a large UK questionnaire with around 1000 respondents. In the study, 20% of people with self-diagnosed NCGS fit the Rome III criteria for IBS, compared to only 3.89% of people without NCGS. This difference was found to be statistically significant and could mean that people with self-diagnosed NCGS are more likely to have IBS, or that people with self-diagnosed NCGS actually have IBS instead.

Rej and Sanders also looked beyond gluten at studies involving other proteins and carbohydrates present in the wheat molecule. These compounds include amylase and trypsin inhibitors (ATIs), wheat germ agglutinins (WGAs) and fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs). WTIs have been found to cause inflammation in the intestines and have long been associated with baker’s asthma, a kind of occupational asthma caused by breathing in various kinds of cereals as a baker. WGAs were found to cause inflammatory responses in immune cells as well as affect intestinal cell permeability. However, these effects have not yet been properly studied in humans. FODMAPs have actually been found to help gut health, however, fructans, part of the FODMAP family cause intestinal gas and distention. This happens even in healthy patients but patients with NCGS or IBS may have colonic hypersensitivity to distention which then causes symptoms when the patient ingests fructans. Because of all these possible effects from wheat compounds besides gluten, NCGS is now sometimes referred to as non-celiac wheat sensitivity (NCWS) or nonceliac wheat protein sensitivity (NCWPS).

NCGS has been studied since the 1970s, but only recently has it been able to be formally diagnosed with the Salerno Experts’ criteria. The authors note that this diagnostic criteria still has many issues that make diagnosis difficult. The main issue is that it requires a double-blind placebo-controlled (DBPC) gluten challenge lasting at least 6 weeks to establish a baseline for that patient, followed by a gluten-free diet to compare to the baseline. Many patients will not agree to six weeks of a gluten challenge diet due to the symptoms it may cause.

There have also been recent developments in linking IBS to gluten. The authors found multiple studies where patients with irritable bowel syndrome-diarrhea (IBS-D) had statistically significant improvements on a gluten-free diet compared to a gluten challenge diet. Studies like these are more evidence of the overlap between IBS and NCGS and that patients with IBS may benefit from a gluten-free diet. However, many studies on how wheat and gluten affect IBS and NCGS were heterogeneous, meaning they used differing amounts of gluten, differing durations, and differing amounts of other variables that make it more difficult to compare the studies. The authors suggest that future studies need to be more robust and also more homogeneous so that the actual wheat component that causes IBS and NCGS symptoms can be found, as well as the exact differences between these two similar conditions.

The authors conclude that the literature supports the idea that there is significant overlap between NCGS and IBS. They also found that gluten may not be the only culprit and that other wheat compounds such as ATIs or WGAs also play roles that might be the key to the difference in how NCGS and IBS are affected by eating wheat. Further studies that use better and more homogeneous designs are key to finding out these roles as well as eventually identifying good biomarkers so that these conditions can be more easily diagnosed.

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Preparing my Christmas

Well I wasn’t expecting it to be this year but the time has come. This year I will be spending Christmas at my new home with family & friends  At the age of 34, I will be cooking Christmas dinner & cakes for the first time! Hence prepping for my Christmas table. Usually I’m the helper but now I’m the hostess! (eek).

I’m not the best chef but I’ll give a good try. The fun part for me is planning my recipe decor and the dining table. And not one for Christmas cliches. I like to keep my decor understated, humble with hints of nature, raw materials and simplicity. This may not feel too Christmassy but it is a start. I’ll be looking to add a few more pieces (maybe a wreath), cake, puddings, candles and a good bottle of red wine. Then I’ll attempt the food……