5 Natural foods to lower blood sugar levels!

A healthy diet is essential to prevent prediabetes. There are no foods, herbs, drinks or supplements that lower the blood sugar level, only medication, and exercise can do it, but there are foods that you can eat and drink that have a low glycemic index (GI). In other words, there are foods that will not result in an increase in blood glucose and can help you to completely avoid diabetes. In addition to changes in diet, constant exercise will also be important.

Eating foods that are plant-based is one of the simplest ways to manage blood sugar.That level controls several different hormonal responses in the body, all that contributes to energy, mood and even to hunger levels. Healthy sugars are also vital to prevent or control type 2 diabetes, hypertension, and hypoglycemia.

Foods that will help control sugar

These foods are full of fiber, which slows the release of sugar into the bloodstream, which helps maintain optimal levels of insulin, this being the main reason for its importance to the body. These foods are:

Vegetables: All those that are green like kale, spinach, arugula, turnip tops, lettuce, Swiss chard, among others, are absolutely wonderful to control the glycemia levels.Likewise, some of them are rich in magnesium, which acts as a super nutrient for the body.

Seeds: Such as chia, flax, sunflower, pumpkin, hemp, sesame, are potential for good nutrition, are also sources of vitamins and minerals such as magnesium, protein, iron. They all provide good amounts of fiber, so you can support your blood sugar at each level. Read more Road to Recovery: 5 Steps to Putting Yourself on the Right Track

Cocoa: It is considered the most abundant source of magnesium in the world, in addition to having fiber, iron, and proteins that keep the glycemia under control.Eating it all day is not a good idea, however, if you swallow around one or two ounces you will have many positive effects, such as improving your focus, mood and helping to reduce a few extra pounds.

Almonds: Potential in magnesium, fiber, and protein, they contain a particularly higher amount of these vitamins than other nuts. All of them are also excellent for controlling blood sugar levels. Take a handful of raw almonds snack is one of the best ways to eat them.

Whole grains: Oats, rice, wheat germ, amaranth, quinoa, among others, are great sources of magnesium and fiber, therefore, they do not contain sugar traces and will not increase their levels, thus avoiding any negative consequence related to diabetes. All of them can be eaten with ease in any meal of the day, so it will not be very difficult to add them to your daily diet.

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7 Things that will make you recognize the hypocritical people close to you and your family!

Undoubtedly, in the world there are all kinds of people because every head is a world, so the personalities vary a lot.

That is why we always meet so different people every day since we all have different tastes and preferences.

Therefore, it is certain that we will often find bad people who, although they may seem good or harmless, can end up doing us a lot of harm.

Next, in this article, we will show you the 7 things that will help you recognize the hypocritical people who are probably close to your family or friends.

What you need to know to identify a hypocrite

1.- Punish all people for the smallest detail. Remember that a bad person will never assume his mistakes, so he will always seek to blame someone else.

2.- They do not respect rules. This is because they think they are superior to others, so they do not follow someone else’s rules.

3.- They are negatively condescending. These people will always be in charge of being at a level higher than yours that has been imposed by them, so their attitude will be condescending because they consider you inferior.

4. They lie compulsively. These people do not mind lying again and again, as they come to do anything and compulsively.

5.- They do not feel guilt. For these people, however obvious their misbehavior, they will never feel guilty about something.

6.- They will never do what someone else tells them. For these people, the only word that is worth is that of themselves.

7.- They appear to be something they are not. These people are responsible for pretending to be nice to achieve what they want. Read more Road to Recovery: 5 Steps to Putting Yourself on the Right Track

It is important that we always be very careful when entering into our lives people who seem to be good and who love us since it could be the opposite to give us many problems.

Although it is easy for certain people to identify that they have bad intentions to others, it can be almost impossible to think that they could harm us.

Fortunately, there are certain behaviors like the ones we mentioned earlier with which you will immediately notice that a person is hypocritical.

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This will happen in your body if you eat 3 raisins a day.

The raisins fall into the category of nuts, its consumption, although many people ignore it, it is really beneficial for the organism due to its medicinal qualities. Recent studies have shown that eating 3 raisins daily helps the body considerably due to avoiding various chronic diseases and sporadic discomforts.

Positive effects obtained by eating 3 raisins daily

Raisins contain healing qualities thanks to the various components they possess, these elements are Iron, fiber, potassium, magnesium, manganese, glucose, sucrose, fructose, calcium, phosphorus, carbohydrates and proteins. Each of these properties is ideal to prevent and eradicate various ailments that more than one person suffers, either by stress, congenitally, poor diet or carelessness.

Some of the diseases that this fruit eradicates are the following:

Poor digestion:
When you have a bad diet due to high consumption of fats to sugars, you usually suffer from indigestion, this causes many stomach pains and prevents the consumption of daily meals due to discomfort. Dehydrated grapes (raisins) , containing fiber, stop and cure constipation, diarrhea and stomach pain by stimulating digestive fluids.

This disease is caused by iron deficiency, which causes a considerable reduction in hemoglobin. If you consume raisins, you increase the level of iron in your body thanks to the fact that this component is present in the fruit. You can consume even more than 3 daily so that the hemoglobin increases and you avoid or stop the suffering of the anemia.

Weak bones:
This usually occurs at an advanced age, however, there are special occasions in which young or average age people suffer from weak bones and osteoporosis. The combination of magnesium and manganese contained in the raisins help to strengthen the skeleton, in the same way the rest of the minerals that make up these nuts can even prevent the aforementioned diagnoses.

Fatigue can occur due to several factors, although the most common is stress. Raisins give your body energy by the vitamins and sugars that make it up. Read more High Addiction to Cell Phones can affect your Health

Cardiac and cardiovascular problems:
These diagnoses, in general, are the product of high cholesterol, triglyceride and blood pressure levels. Potassium is perfect to regulate all these differences that generate too many serious problems.

Infusion of prunes for abdominal health

  • 14 prunes
  • 1 liter of water
  • Brown sugar
    You will need a pot to pour the water and let it boil. When the liquid is already at its boiling point, add the plums and let them cook for 5 or 6 minutes and then remove from the heat and let them rest for 5 more minutes.

Once the corresponding time has elapsed, you strain the remedy, place sugar to taste and store it in a container with an airtight lid so that you consume it before each daily meal.

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7 Natural Remedies for Depression and Anxiety that Most People Do not Know There are

The 7 Habits of Chronic Unhappy

Most treatments for depression and anxiety are based on the theory of low serotonin depression, which basically ensures that depression is due to the fall in the production of certain neurotransmitters, such as serotonin, in the brain.

Getting help for a mental health disorder first involves removing stigma and discrimination around mental health – depression, anxiety and other mood disorders that are not signs of weakness, are common conditions that a large portion of the population is dealing with. daily

Effective methods are given to work with depression mental health conditions
According to Statistics of Canada, 1 of 4 people suffers from a mental health condition in Canada. Most of these individuals will fall through the cracks of a medical system that is not equipped to deal with increased stress and mood disorders, such as depression.

Naturopathic doctors understand that the mind and body are connected. Science has long established the relationship between the digestive system and humor, generally called the “Bowel-Brain Connection” and the connection between the mind, mental health, and immune system, even establishing an entire field called “psychoneuroimmunology”, relating to depression with inflammation in the brain and body.

Are We Dealing with Depression in the Right Way?

When it comes to our conventional healthcare model, mental health conditions are treated as separate from the rest of the body. In mainstream medicine, depression is for the most part treated as a cerebral chemical imbalance.

It is thought that the deficiency of “happiness” chemicals in the brain, such as serotonin and dopamine, influences mood and should be “corrected” with anti-depressants. Despite emerging science about the brain, emotions, and mood, mental health conditions are commonly seen as something that “went wrong” in the brain.

Most treatments for depression and anxiety are based on the theory of low serotonin depression, which basically ensures that depression is due to the fall in the production of certain neurotransmitters, such as serotonin, in the brain. Following this model, drugs are prescribed to artificially change neurotransmitter levels.

While we understand that anti-depressant medications such as selective serotonin and selective inhibitors for the reuptake of serotonin and noradrenaline (SSRIs and SNRIs) work better than placebos (in about 40-60% of cases), scientists do not know with certainty why they have an effect.

When starting with SSRIs and SNRIs, patients experience an immediate increase in neurotransmitter levels in the brain, however, it takes 2-4 weeks before there are noticeable changes in mood. This points to the fact that the proposed mechanism (increase neurotransmitter levels) may not be how these drugs work.

However, it is in the interest of the pharmaceutical companies that produce these drugs to perpetuate the idea that anti-depressant medications are “restoring” the natural chemical balance in the brain, despite the lack of evidence that this is the case.

This is encouraged by an article published by the Neuroscience and Behavior Reviews last year that challenges the theory of low serotonin depression, ensuring that the improvement in SSRI medication could be the body overcoming the effects of the drug, in Instead of the drug helping patients to feel better.

This could explain why patients feel worse in the first weeks of starting an anti-depressant medication.

The authors venture to say that anti-depressant medication could, in fact, be creating an obstacle to cure in patients with depression, making it harder for patients to recover in the short term.

The authors of the study argue that while most types of depression give an evolutionary advantage by providing the body with natural and beneficial adaptations to stress.

How to Beat Depression Naturally

Since we understand that our digestive system and immune system are related to our mood and functioning in general, it becomes imperative that we learn how to boost our brains, improve digestion, balance inflammation and take proactive measures against increasing our stress levels.

Getting help for a mental health disorder first involves removing stigma and discrimination around mental health – depression, anxiety and other mood disorders that are not signs of weakness, are common conditions that a large portion of the population is dealing with. daily.

Next, it is important to seek help from a trusted doctor who will take the time to listen to your case, treat your body as a whole entity, not just a collection of organs, and connect with you as a person, not just your symptoms or diagnosis.

Here are some proposed and effective methods to work with depression mental health conditions.

1. Healing the Intestine

Science has largely begun to refer to the digestive system as the “second brain,” due to its possession of something called the Enteric Nervous System, a collection of millions of nerve cells that control digestive function and communicate directly with the brain. .

Due to its intricate connection, research has shown that irritation of the digestive system, through bacterial growth, inflammation of the intestine and a variety of other mechanisms, can trigger significant changes in mood 3

Because 30-40% of the population suffers from digestive symptoms such as bloating, flatulence, gastroesophageal reflux, Irritable Bowel Syndrome, constipation, diarrhea and IBD, this connection is important.

In addition, emerging research is showing the connection between beneficial gut bacteria and mood, establishing the fact that certain probiotics are capable of producing neurotransmitters and therefore contribute to the mood and mental functioning.

Naturopathic medicine has for a long time established a connection between the intestines and the brain when it comes to health, recognizing that conditions like IBS are aggravated by stress, depression, and anxiety; and treat digestive concerns with patients with depression by prescribing quality probiotics and identifying and eliminating food sensitivities among other things.

Furthermore, not only the intestinal function is important for the regulation of the nervous system and, in turn, of the state of mind, a healthy digestive system is required for an adequate absorption of the amino acids and micronutrients necessary to synthesize neurotransmitters.

2. Essential nutrients and proper nutrition

If the body does not have the bricks to build hormones and neurotransmitters, it will not do them. While SSRI medication keeps elevated brain serotonin levels, it also depletes the vitamins and minerals responsible for producing serotonin.

Supplemented with quality brands and correct doses of vitamins B6, folate, and B12, as well as magnesium and zinc; and ensuring adequate protein intake is essential to treat mental health and mood conditions. Some sources say that 70-80% of the population is deficient in magnesium.

Because magnesium is necessary for the production of a variety of hormones and neurotransmitters, a deficiency can cause a set of symptoms from low mood and muscle pain, to insomnia and fatigue.

Being placed in high-quality vitamins and minerals, professional grade with therapeutic doses should be done under the care of a licensed professional, such as a naturopathic doctor.

3. Omega 3

A meta-analysis in 2014 concluded that fish oils are effective in treating low mood and even in patients diagnosed with severe depressive disorder.

Because the brain requires fatty acids EPA and DHA found in fish to function, ensuring adequate consumption of fatty fish or using a high-dose supplement in EPA at an effective dose is a cornerstone of the natural treatment for depression.

The EPA: DHA ratio is important, however, to make sure you are receiving a prescription from a licensed naturopathic doctor (not all brands on the market are created the same and some products may even affect the mood in a negative way) .

Another proposed mechanism of action to benefit the mood with fish oil is in its anti-inflammatory properties. Emerging research has suggested that depression may be correlated with low levels of brain inflammation.

4. Healing the adrenals

According to evolutionary biology, depression could be a necessary adaptation to the stress that promoted our survival and ability to transmit our genes.

Because about 70% of the population is identified as significantly stressed, it is not a surprise that the number of mental health conditions is also increasing.

Naturopathic medicine and other fields of alternative medicine recognize a collection of symptoms caused by prolonged, chronic stress that they call “adrenal fatigue.” Read more There are 8 different types of depression and care must be tailor-made

Adrenal fatigue is characterized by high levels of mental, emotional and physical stress, low energy, insomnia, cravings and depressive symptoms such as low mood, apathy and lack of enjoyment in previously enjoyed activities; changes in sleep, weight, appetite and energy levels.

Whether the symptoms of chronic stress are misdiagnosed as mild to moderate depression in people, or whether lifestyle stress is the cause of physiological depression, there is also usually a significant stressor that complicates the symptoms of depression. a low mood in most people.

Using herbs, nutrition and stress reduction techniques are important to improve resistance, as is taking steps to lower the amount of stress present in one’s life. Investigating and experimenting with various self-care practices is also important for managing low mood and promoting mental health.

5. Mind-body medicine

The body-mind medicine involves working with the body’s healing energy forces to remove obstacles to heal and ensure the smooth flow of energy through the body. The main modalities that naturopathic medicine uses for these purposes are acupuncture, homeopathy and working with meditation and visualizations.

While some reject these currents of healing as pseudoscientific, there is a growing body of research to support them. A study in the Journal of Alternative and Complementary Medicine showed that acupuncture was such an effective medication in reducing depression after six weeks. 5

The mind-body medicine works by integrating our thoughts, emotions and physical sensations to give us more aware of the body as well as giving us powerful tools to manage stress.

6. Counseling

We know that counseling is a preferred first-line treatment for depression and other mood disorders and that combined counseling and medication are much better than medication alone.

While there is a variety of psychotherapeutic models and styles, research suggests that the therapeutic relationship is one of the most powerful determinants of positive health outcomes. 6 Therefore, working with a clinician that you trust, connect and resonate with is the first step to finding an effective therapy.

Behavioral-Cognitive Therapy (CBT), a therapy style based on changing the ingrained and habitual thoughts, beliefs and behaviors that could be contributing to a low mood, is one of the main therapeutic modalities for depression and is supported by a number of studies.

Motivational interviewing is another model of counseling that helps patients work through and change addictive behaviors and has substantial evidence behind.

7. Consciousness

More and more research is coming out about the Buddhist practice of mindful meditation to prevent depression, manage stress, work with mood disorders and prevent relapse into a strong depressive disorder.

Recent evidence published in JAMA has shown that Cognitive Therapy Based on Full Consciousness (MBCT), a form of secular conscious meditation, was as effective as medication for treating mild to moderate depression. 7

Consciousness involves seeing the interior, without judgment of the thoughts, feelings and physical sensations produced by the body. Practicing it cultivates the skills of consciousness, attention, and presence.

According to Jon Kabat-Zinn, one of the founders of MBCT, “Consciousness is the awareness that rises through paying attention, purposely, in the present moment, without judgments, it’s about knowing what’s in your mind. ”

Consciousness improves the mood by allowing participants to better understand their own emotional states without getting caught up in identifying with negative emotions and belief systems.

If you or a friend or family member is suffering from a mental health condition, it is important to be educated about the options.

Naturopathic medicine is a great first-line option for those who have been recently diagnosed with a mood disorder, as well as a preventive measure for those dealing simply with stress, and a great complement for those who have been living with a condition of mental health for some time and they are already taking medication.

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There is no shame in needing medication to handle your mental illness

medication to handle your mental illness

I have a bipolar type 1 disorder, the most severe form of bipolar syndrome. I was diagnosed almost ten years ago. It took me about three years to start taking the right drugs. During those three years, I had repeated episodes of mania and depression that led to three hospital admissions. But after getting started with the right cocktail of drugs, I got stabilized. At least, I have achieved the same stability as anyone with a severe mental disorder. Despite the five medicines I take for my mood disorder and anxiety, I still have to deal with the symptoms. Continue reading “There is no shame in needing medication to handle your mental illness”

Fighting Stress and Aging at the Table? Here are the 10 foods to bet on

Fighting Stress and Aging at the Table

When we are undergoing chronic stress, our body is looking for some relief and it does – as if it were self-medication – through food. If we eat sweets, sweets, salads and junk foods, we usually raise serotonin levels, which immediately give us a sense of contentment, pleasure and serenity. What we do not notice is that it also triggers the food craving or the spasmodic search of other carbohydrate-rich foods. Continue reading “Fighting Stress and Aging at the Table? Here are the 10 foods to bet on”

The 8 signals you should go from the analyst

The 8 signals you should go from the analyst

Everyone happens to cross periods of stress, sadness, mourning, and conflict situations, and when you feel down it can be difficult to realize that it is time to tackle your problem by approaching a professional. As far as identifying and treating diagnosable mental illnesses is a priority within the psychiatric community, offering psychological help to those who do not have easy identification problems can be equally important. And beyond all that unnecessary suffering, refusing the help of those who are bad can end up even worsening their situation. Continue reading “The 8 signals you should go from the analyst”