10 Ways to Manage Your Diabetes

Diabetes is a very common lifestyle disease. The effective way to manage the condition is correct nutrition along with walking and any form of exercise.

Create a healthy eating plan

Base your diet on low-GI; high-fibre breads and cereals; lean protein foods such as lean meat, tofu and legumes; low-fat dairy; two serves of fruit and five serves of vegies; and healthy fats such as vegetable oils, nuts, seeds and avocado.

Go for slow-release carbs

Eat regular meals and maintain an even spread of carbohydrate intake throughout the day to prevent spikes in your blood glucose levels. Look for the new GI symbol, which can be found on everyday foods such as bread, cereal, fruit, pasta and rice.

Protect your Kidneys in 10 Simple Ways

Most people know how to protect their heart (eat less fat, exercise more), but do you know how to care for your kidneys? A diabetic patient of mine thought he was healthy until a test showed that his kidneys were only functioning at 40-percent capacity.

The kidneys’ job is to help remove various toxins (drugs and food wastes), and expel them through the urine. The kidneys are silent and efficient workers, but if they get sick, the whole body suffers.

As we grow older, our kidneys also start to age, hence the need to protect them. Another problem with kidney disease is that majority of patients have no warning symptoms. Occasionally, some patients may notice leg swelling, which prompts a doctor’s consult.

Here, we have summarized the 10 best ways to protect your kidneys:

1. Limit your salt intake. Too much salt is not only bad for your blood pressure, it’s also bad for your kidneys. Many Filipinos die of kidney disease, which can be partly attributed to our high salt intake and fondness for fish sauce, soy sauce, plain salt, and salted fish. Even our instant noodles, chips, and nuts are teeming with salt. According to Dr. Montemayor, it doesn’t matter if you dilute your soup with lots of water. As long as you drink all the soup, you’ll still get all the salt in it. Hence, if you like eating instant noodles, just use half of the seasoning and add half of the water only. The problem with salt is that it encourages the body to retain water, and can increase your blood pressure (which damages the kidneys). Learn to read nutritional labels and limit eating salty foods.

2. Don’t load up on high-protein foods. Did you know that eating too much protein, such as pork and beef meat, can overwork your kidneys? It’s true. Being a kidney specialist and physiology professor, Dr. Montemayor explains that too much protein makes the kidneys work twice as hard. Her analogy is: If the kidney’s usual activity level is similar to a person walking, then taking in too much protein can force the kidneys to be “running” on high gear. Pretty soon, your kidneys could get tired and some of the weaker kidney cells can die. A friendly reminder to people on a high-protein Atkin’s Diet or South Beach Diet: Don’t overwork your kidneys. The time-tested doctor’s advice of moderation in everything will serve you well. Eat a balanced diet of rice, vegetables, fish, and fruits and you can’t go wrong.

3. Keep your blood pressure at 130/80 or lower. If your blood pressure is above 140 over 90, this can cause kidney damage within five years. The kidneys are said to be “happiest” with a blood pressure of 130/80 or lower. To help control your blood pressure, you should limit your salt intake, reduce weight, and take medicines for high blood pressure, if needed.

4. Keep your blood sugar below 120 mg/dl. Diabetes and high blood pressure are the two leading causes of kidney failure. Diabetes affects almost all organs of the body. According to Dr. Montemayor, a person with uncontrolled diabetes for five to 10 years may develop significant kidney damage. Consult your doctor and keep your blood sugar under control with diet, exercise, and maintenance medicines. Our two goals are to have 1) a fasting blood sugar of 120 mg/dl or less, and 2) a hemoglobin A1C test (three-month average blood sugar test) of six percent or less.

5. Drink eight glasses of water a day. Doctors usually advise people to take in eight glasses of water a day, but this really depends on your age and condition. If you’re sweating a lot and work outdoors, you may need to drink more than eight glasses a day. However, if you are above 65 years of age, you may do well with just six glasses a day. Drinking enough water also prevents the formation of kidney stones, a painful condition which, if left untreated, can also lead to kidney failure.

6. Watch your intake of pain relievers and other drugs. Dr. Montemayor says that taking pain relievers like mefenamic acid, ibuprofen, and the coxibs (like celecoxib) for a prolonged period of time may cause kidney damage. Because of this, we should limit taking these medicines to only a week, or just take them as needed. After taking these pain relievers, we need to let our kidneys rest first (from all its running and puffing) before taking the medicines again. For those with chronic arthritis, try to look for other ways to relieve the pain such as using a hot water bag, pain reliever ointments, or the safer paracetamol tablet. Certain antibiotics can also cause kidney damage. Check with your doctor first.

7. Be careful with tests and procedures using contrast dyes. Some tests, like CT acans and MRIs, use a contrast dye which helps doctors delineate the organs better. Many procedures, such as heart angioplasties and some cancer treatments, also use ample amounts of contrast dyes. The problem with such dyes is that they can cause kidney damage, especially in the elderly and those with previous kidney disease. Dr. Montemayor says there are studies, which support the use of fluid loading (200-300 ml orally or through the vein), before such a procedure. Another promising kidney-protecting technique is to take a medicine called Fluimucil (containing N-acetylcysteine) two days before and up to two days after the procedure (as reported in the New England Journal of Medicine, June 29, 2006). To be safe, I would strongly advise you to consult a kidney specialist before undergoing such procedures.

8. Don’t take too much vitamin C. Some patients are fond of taking high doses of vitamin C, such as in the 2,000mg range. However, Dr. Montemayor warns patients against using such high doses. Too much vitamin C (ascorbic acid) can lead to the formation of kidney stones in predisposed individuals. If you need to take vitamin C, a dose of 500mg or less is safer.

9. Don’t rely on food supplements to protect your kidneys. According to Dr. Montemayor, there is still no food supplement that has been scientifically proven to protect the kidneys. The above tips are so far the best tips to care for the kidneys.

10. Get a kidney check-up. Simple tests, such as a complete blood count, BUN, creatinine, and a urinalysis are the first screening tests for the kidneys. Finding a trace of protein in the urine can alert the doctor of possible kidney disease. Patients with diabetes and high blood pressure should also be checked for early kidney disease. Bottom line is: Kidney diseases are expensive and difficult to treat. Let’s take the necessary steps to protect our kidneys today.

Source: MIND YOUR BODY By Willie T. Ong, MD (The Philippine Star) Updated June 21, 2011 

Super foods for Kidney Health. . .

Most of us know that eating a balanced diet is important for good health. Now scientists have pinpointed certain foods as super foods. In addition to promoting overall health, these are foods for kidney health as well.

If you are on dialysis or have chronic kidney disease (CKD), you'll be glad to know that there are lots of super foods, containing antioxidants and other health-supporting properties, included in the kidney diet. People with kidney disease experience more inflammation and have a higher risk of cardiovascular disease than those without kidney problems. If you have kidney disease, it's important that you consult a renal dietitian and follow a kidney diet. Including super foods in your kidney diet eating plan can help you increase your intake of nutrients and antioxidants.

Here’s a list of the top kidney-friendly super foods. These foods are good for everyone, not just people with kidney disease, so by using them in your family's meals, you'll be helping your loved ones enjoy good health too.

Cauliflower

Another kidney-friendly super food is cauliflower. This cruciferous vegetable brings lots of vitamin C to your plate, along with folate and fiber. In addition it contains compounds that help your liver neutralize toxic substances.

Cauliflower can be eaten raw with dip or in salads. Steamed or boiled, it can be seasoned and turned into a great side dish. You can even mash cauliflower as a dialysis-friendly replacement for mashed potatoes.

Cabbage

Crunchy cabbage is a cruciferous vegetable filled with phytochemicals, chemical compounds found in certain fruits and vegetables. Phytochemicals work to break apart free radicals. Many phytochemicals are believed to combat cancer and support cardiovascular health. Inexpensive cabbage is a great addition to your eating plan, because it's also high in vitamins K and C, high in fiber and a good source of vitamin B6 and folic acid, yet it's low in potassium, so it's especially kidney-friendly.

If you're following the dialysis diet, add cabbage by turning it into coleslaw or use as a topping for fish tacos. Other nutritious meal options include cabbage rolls and stuffed cabbage.

Red bell peppers

Red bell peppers are a good choice for those concerned about kidney health, because they're low in potassium. In addition, they add color and taste to any dish, while packing a generous portion of vitamins A, C, B6, folic acid and fiber. They also contain the antioxidant lycopene, which protects against certain types of cancer. If you're following the kidney diet, it's easy to add red bell peppers to your food plan.

Garlic

Garlic is good for reducing inflammation and lowering cholesterol. It also has antioxidant and anti-clotting properties. (Cooking garlic will not affect its antioxidant properties, but it will reduce its anti-clotting and anti-inflammatory effects.)

If you're following the dialysis diet, use garlic powder instead of garlic salt to add extra flavor to your meals without adding extra sodium. Garlic can be used in cooking many dishes: meat, vegetables or tomato sauce, for instance. Once you start cooking with garlic, you'll wonder how you ever got along without it.

Onion

Onion is full of flavonoids, particularly quercetin. Flavonoids are natural chemicals that prevent the deposit of fatty material in blood vessels and add pigmentation (color) to plants. Quercetin is a powerful antioxidant that is believed to help reduce heart disease and protect against many forms of cancer. It also has anti-inflammatory properties.

Low in potassium, onions are not only kidney-friendly; they also contain chromium, a mineral that assists your body with the metabolism of fats, proteins and carbohydrates. 

Apples

An apple a day really does help keep the doctor away! High in fiber and anti-inflammatory properties, apples help reduce cholesterol, prevent constipation, protect against heart disease and decrease your risk of cancer. Renal-friendly apples can be eaten raw or cooked. Or get their health benefits by drinking apple juice or cider.

Cranberries

Cranberries are great for preventing urinary tract infections, because they make urine more acidic and help keep bacteria from attaching to the inside of the bladder. They've also been shown to protect against cancer and heart disease.

Although we think of cranberries as a holiday side dish, cranberry juice can be enjoyed daily for added nutrition. Or toss a handful of dried cranberries into your cereal or salad.

Blueberries

These tasty berries get their blue color from antioxidant compounds called anthocyanidins. Blueberries get high marks for nutrition, thanks to natural compounds that reduce inflammation and lots of vitamin C and fiber. They also contain manganese, which contributes to healthy bones.

Strawberries

Strawberries are rich in two types of antioxidants, plus they contain lots of vitamin C, manganese and fiber. They have anti-inflammatory and anti-cancer properties and also help keep your heart healthy.

 

Cherries

Cherries are filled with antioxidants and phytochemicals that protect your heart. When eaten daily, they have been shown to reduce inflammation. 

Fresh cherries make a delicious snack. Of course, cherry pie is a popular dessert, but there's also cherry crisp, cherry cheesecake and even cherry coffee cake. Cherry sauce makes a nice accompaniment to lamb or pork.

Egg whites

Did you know that egg whites are pure protein? They provide the highest quality protein there is, along with all of the essential amino acids. If you're on the kidney diet, it's good to note that egg whites have less phosphorus than other protein sources, such as egg yolks or meats. .

Fish

Another high-quality source of protein is fish. Both the American Diabetes Association and the American Heart Association recommend that you include fish in your meal plan two or three times a week. Besides being a great source of protein, fish contains anti-inflammatory fats called omega-3s. These healthy fats help prevent diseases, such as cancer and heart disease. They also help lower LDL (the bad cholesterol) and raise HDL (the good cholesterol).

The types of fish that have the most omega-3s are salmon, albacore tuna, mackerel, herring and rainbow trout.

Summary

If you're concerned about the health of your own kidneys — or somebody else's — these super foods for kidney health should be on your grocery-shopping list. Ask a renal dietitian for help including them in your kidney-friendly meal plan if you have chronic kidney disease. When buying fruits and vegetables, get the freshest ones you can find and be sure to include a variety, since some are rich in one nutrient and others are rich in another. If you can only find fruits that are not at their peak, the flavor may be lessened, but you'll still get good nutritional value from them for your kidney health.

Sorce: yourkidneys.com

Top 10 Ways to Protect Your Liver

Your liver is the second largest organ in your body (second only to your skin), weighing in at around three pounds and responsible for a myriad of essential body functions each and every day. Primarily, your liver’s job is to filter the blood that comes from your digestive tract, thereby metabolizing nutrients, drugs, alcohol and other substances consumed while helping to detoxify.

Your liver also manufactures proteins and produces bile to help break down fats and clear bilirubin, a potentially harmful substance formed from the breakdown of dead red blood cells, from your blood.

Why Your Liver May Need Extra Support

It is your liver that is responsible for processing virtually everything you consume -- protein, fat or carbohydrate -- and turning it into glucose that is used as fuel. But, since everything you consume passes through your liver it means your liver is subjected to an array of toxins -- pesticides, hormones, food additives, alcohol, medications, microorganisms, and more -- on a regular basis.

Your liver will either convert these harmful toxins into less harmful ones or ensure they’re eliminated from your body entirely. However, inevitably some toxins get left behind, hiding in certain liver cells or creating free radicals that can damage your liver and your overall health. This is why it’s so important to support your liver health in every way you can.

The foods you eat, the medications you take, the drinks you consume … all of these take a toll on your liver health, but you can help keep your liver in top working order by following the simple steps below.

1. Eat organic foods as much as possible

By eating organic you are opting for the purest food possible, which means you’re saving your liver from a slew of toxins. By definition, organic foods must be free from genetically modified organisms, synthetic pesticides and fertilizers, antibiotics, growth hormones and other drugs.

Your diet represents one of the biggest potential burdens on your liver, as many foods are contaminated with pesticides, growth hormones and chemical additives.

2. Limit fructose, fried foods and processed foods containing trans fats or hydrogenated oils

Two more dietary burdens to your liver are hidden in many processed foods on your supermarket shelves: trans fats and fructose. Trans fats are common in fried foods like French fries and doughnuts and are also found in cookies, crackers and many other processed foods. If the ingredient list contains “hydrogenated” or “partially hydrogenated” oil, it will contain some amount of trans fat. Fructose is also found in numerous processed foods as well as in soda and fruit juice.

According to one study in the journal Hepatology, a diet high in fructose and trans fats leads to obesity and fatty liver disease.

3. Increase fruits, vegetables and other liver-boosting foods in your diet

On the flipside, you can also use your diet strategically to support your liver health by eating plenty of fresh fruits and vegetables, which are naturally detoxifying.

Specifically, sulfur-rich foods, such as onions, garlic and all the veggies in the cruciferous family (broccoli, kale, collard greens, Brussels sprouts, cabbage, cauliflower, etc.) are known to help your liver detoxify environmental toxins, including prescription drugs and pesticides. Vegetables are also an excellent source of fiber, which helps toxins to move through your digestive tract, reducing stress on your liver.

Turmeric, cinnamon and licorice are also known to support healthy liver function.

4. Drink alcohol only in moderation (if at all)

Alcohol can destroy liver cells and lead to liver damage that causes fatty liver, inflammation, alcoholic hepatitis or cirrhosis. If you already have liver disease, drinking even a small amount of alcohol can make it worse.

5. Use natural household products

You can reduce stress on your liver by choosing natural cleaning products for your home and natural personal care products for your body. Be sure your drinking water is free from contaminants and consider using an air purifier in your home, especially if you live in a high-traffic area. You’ll also want to avoid spraying pesticides in or around your home.

6. Detoxify your body regularly

Your liver (along with your kidneys, blood, bowel, lymphatic system and skin) help your body process and eliminate chemicals in your sweat, urine and feces. Detoxing can help to support and enhance this natural process.

7. Be careful with medications

Taking medications in improper doses, for too long, or mixed with other substances, such as alcohol or other drugs, can harm your liver. Acetaminophen (brand name Tylenol) is notorious for its potential danger to your liver, as overdose of this drug can cause acute liver failure.

So keep in mind that you need to be careful with medications as far as your liver health is concerned, and this applies to over-the-counter drugs like Tylenol as well as prescription medications.

8. Exercise

Exercise is one straightforward way to lower your risk of fatty liver disease, not only by helping you to maintain a healthy body weight (obesity increases your risk of fatty liver disease) but also by leading to liver health improvements independent of weight loss.

Staying active for at least 150 minutes a week improved liver enzymes and other indices of liver function.

9. Avoid smoking

Smoking may harm your liver’s ability to effectively process and remove toxins from your body. It can also make alcohol-induced liver disease worse.

10. Consider liver supportive supplements

Certain high-quality supplements may help support liver health.

Milk thistle: Milk thistle seed extract helps to protect and promote liver health. Studies show that milk thistle:

·         Protects and promotes the growth of liver cells

·         Fights oxidation (a process that damages cells)

The supplement helped protect the liver via:

·         Antioxidant activity

·         Enhanced protein synthesis

·         Toxin blockade at the membrane level, inhibiting membrane peroxidation

Research suggests that silymarins, a group of potent antioxidants extracted from the seeds of milk thistle, have antioxidant properties several times greater than that of vitamins C and E. Of the silymarins, silybin has been shown to be the most effective in promoting liver health, which is why you’ll want to look for a supplement with a high percentage of silybin.

Detox Nutrients: Detox Nutrients is a unique combination of amino acids, nutrients, and herbs created as vitamins for liver health support that also helps promote detoxification. Carefully selected, ultra-pure ingredients include the herbs Milk Thistle, Curcumin, Grape Seed Extract, and Green Tea, plus MSM. This powerful synergistic blend of antioxidants helps enhance the body's natural defense systems and supports the liver's primary detoxification pathways.

Alpha Lipoic Acid: Alpha Lipoic Acid is a powerful antioxidant that supports healthy liver function.

Remember, a strong liver is one of your best defenses against the toxins bombarding your body on a daily basis. A healthy lifestyle that lessens your toxic load while providing your body with high-quality sources of essential nutrients will keep your liver in top working order.

Source: cncahealth.com

Top 25 Heart-Healthy Foods. . .

Reduce your risk of heart disease by adding some of these colorful “super foods” to your diet.

When we talk about “super-foods” and protecting the heart and blood vessels there are some technical terms that need explaining.

Antioxidants = substances that protect your cells against the damage of free radicals.

Flavonoids = a type of antioxidant in plants.

Carotenoids = the red, orange and yellow pigments in plant foods.

Free Radicals = molecules that cause cell damage. Free radicals are sometimes created by our bodies as natural by-products. They can also come from smoke, air pollution, and exposure to UV light, radiation, etc.

Omega-3 Fatty Acids = essential fatty acids that the body needs but must be obtained from the diet. Research has shown that omega-3 fatty acids may help to reduce inflammation and reduce the risk of cancer, heart disease, and arthritis. Symptoms of deficiency include: fatigue, depression, poor memory, dry skin, heart problems, poor circulation.

Phytosterols = a plant based compound that works to slow or stop the absorption of cholesterol made by the liver and cholesterol from food.

1. Tomatoes

Why tomatoes? Tomatoes are loaded with carotenoids like lutein, lycopene and beta and alpha-carotene. Tomatoes are also an excellent source of vitamin C, folate, potassium, and fiber. Try adding a slice of tomato to a sandwich, have some salsa with tortilla chips, a bowl of tomato soup with a grilled cheese sandwich.

2. Red bell peppers

Why red peppers? Carotenoids, B vitamins, fiber, potassium, folate. Try sliced red peppers with hummus, diced red peppers on a salad or in a wrap.

3. Carrots

Why carrots? Carotenoids and fiber. Try carrots dipped in light ranch dressing, add shredded carrots to your tomato sauce, toss some diced carrots into a stir-fry.

4. Papaya

Why papaya? Antioxidants (vitamins C and E), carotenoids, calcium, potassium, magnesium. Papaya tastes great in a smoothie or diced up with Greek yogurt and a sprinkle of granola.

5. Sweet Potato

Why sweet potatoes? That beautiful bright color can mean only one thing…carotenoids! Beta-carotene, vitamins A, C, E, and also fiber. Baked stuffed sweet potatoes are scrumptious! Baked sweet potato fries are also a much healthier alternative to traditional fries.

6. Salmon

Why salmon? Omega-3 fatty acids. Salmon tastes great grilled with some lemon and garlic powder, on a salad, or as kabobs with fresh veggies.

7. Cantaloupe

Why cantaloupe? B-vitamins, vitamin C, folate, potassium, fiber, carotenoids. Cantaloupe is great diced up and eaten plain, mixed into a smoothie, or served with cottage cheese or yogurt.

8. Acorn Squash

Why acorn squash? Calcium, magnesium, potassium, fiber, folate, carotenoids. Acorn squash tastes great on pizza or baked and stuffed with cranberries and wild rice.

9. Asparagus

Why asparagus? B-vitamins, fiber, folate, carotenoids. Asparagus is delicious grilled, steamed, or in a pasta salad.

10. Broccoli

Why broccoli? Antioxidants, carotenoids, potassium, folate, calcium, and fiber. Broccoli is tasty raw with hummus, in a soup, stir-fry, or in a veggie lasagna!

11. Oranges

Why oranges? Oranges are loaded with vitamin C, carotenoids, flavonoids, potassium, folate, and fiber. Oranges make simple, healthy snacks. They also taste great in salads!

12. Spinach

Why spinach? Spinach rich in B-vitamins, carotenoids, antioxidants, fiber, calcium, potassium, and magnesium. Try spinach on a pizza or in a veggie soup.

13. Blueberries

Why blueberries? flavonoids, carotenoids, polyphenols, folate, vitamin C, calcium, magnesium, potassium, fiber. Blueberries are great just plain, in muffins, salads, or parfaits.

9 Powerful Healing Herbs and Spices

Ginger – When it comes to quelling the queasiness of motion sickness, ginger has no equal say herbalists. In fact, researchers have demonstrated that ginger beats dimenhydrate, the main ingredient in motion sickness drugs such as Dramamine, for controlling symptoms of seasickness and motion sickness. Ginger stimulates saliva flow and digestive activity, settles the stomach, relieves vomiting, eases pain from gas and diarrhea, and is effective as an anti-nausea remedy. This aromatic herb also helps lower cholesterol. Herbalists have also found it to be useful as a pain reliever.

Cinnamon – This baking staple can be used in everything from cinnamon toast, tea, sprinkled on top of hot cereal and much, much more. For a meal with Middle Eastern flair, try sautéing lamb with eggplant, raisins and cinnamon sticks.

Red Pepper or Cayenne — Great for adding heat and color to just about any dish, cayenne pepper or red pepper (different peppers but same family) taste great on everything. Try them on sautéed veggies or give your hot chocolate a Mexican makeover by adding a dash of either. Use them sparingly though because they are HOT.

Basil – Now here’s an herbal carminative, that is, it can relieve gas and soothe stomach upsets. One possible explanation for its calming effect is a compound called eugenol, which has been shown to help ease muscle spasms. Research is still preliminary, but laboratory studies also suggest that compounds found in basil may help disrupt the dangerous chain of events that can lead to the development of cancer.

Black Pepper — One of the reasons black pepper is effective for weight loss, is due to its ability to increase the metabolic rate. This means that the body burns calories faster, which results in weight loss. There is only 1 calorie in a 1/4 teaspoon of Black Pepper with 11% fat, 81% carbs and 8% protein.

Oregano -- An indispensible spice in Turkish, Greek, Portuguese, and Spanish, Latin American and Italian cuisine, oregano is the must-have ingredient in tomato sauces and pairs well with capers and olives. Oregano contains at least four compounds that soothe coughs and 19 chemicals with antibacterial action that may help reduce body odor. The ingredients in oregano that soothe coughs may also help un-knot muscles in the digestive tract, making oregano a digestive aid. This familiar spice also contains compounds that can lower blood pressure too.

 

Cumin – An aromatic spice with a unique, bitter flavor, cumin goes best with beans, chicken, couscous, curry, fish, lentils, peas, pork, potatoes, soups and stews.

Rosemary -- While traditionally associated with Mediterranean food, this woody spice can also be used in barbecuing.

Garlic — while technically not a spice, always keep fresh garlic on hand to liven up just about any dish you make. Rub it on baked bread, sauté it with vegetables, add some to your pizza, and use it to create a variety of sauces and aioli’s.

Source: Prevent Disease