Managing Diabetes And Heart Risks: A Guide to Safe Festive Feasting

Festival time has begun. With the joyous celebration, the season can present challenges for managing blood sugar levels and maintaining heart health. Over-eating, unhealthy lifestyles, and irregular sleep patterns can exacerbate these risks.

The Public Health Foundation of India, in a report, found that 25% of people with diabetes in India have high risks of cardiovascular diseases. The Global Burden of Disease Study 2024 reports that heart disease is one of India’s leading causes of mortality.

What’s the connection between heart disease and diabetes? How do you manage both during festive feasting? This informative article will provide practical tips for managing diabetes and heart risks during the festival season, ensuring you enjoy the celebration without compromising your health.

Diabetes and cardiovascular diseases (CVDs) have a close connection with increased risk of CVDs in people with higher blood sugar levels. A study by the Indian Council of Medical Research (ICMR) in 2024 found that 101 million people in India have diabetes, making India the diabetic capital of the world and aiding in mortality at a younger age.

Centers for Disease Control and Prevention (CDC) found that high blood pressure, high cholesterol, and high blood sugar levels significantly contribute to the increased risks of heart disease. People with diabetes may experience inflammation, cholesterol increases clogging, and high blood pressure restricts adequate oxygen flow, leading to heart diseases.

Dr. Geetanjali Gupta, Director of Technical Operations and Quality Assurance, Redcliffe Labs, says Cardiovascular Health is a rising concern in India, and the risks are higher post festivities due to overexertion, diet with higher oil and sugar content, lack of sleep, and exercise. It is highly recommended that people start taking proactive measures to protect their health with preventive health checks to monitor their vitals and consume a balanced diet.

For healthier and happier celebrations, some common switchovers in the eating habits are further discussed in the article:

Mindful Portion Control:

Festive time often leads to overeating. However, portion control is the key to managing diabetes and heart risks. Opt for smaller portions with a balance of vegetables, whole grains, and lean proteins.

Opt For Healthier Alternatives

The National Diabetes and Diabetic Retinopathy Survey 2024 conducted by the Ministry of Health and Family Welfare revealed that approximately 11.5% of India’s adult population is pre-diabetic.Sweets are common during festival time, which can increase your sugar levels and risk of cardiovascular diseases. Instead of sweets on the market, cooking healthier alternatives at home is better.

Watch Out For Your Hydration Levels

Staying hydrated is important, especially when heavy meals surround you. Drink water before and after meals to aid in digestion. Ensuring to avoid or limit alcohol intake to maintain and manage blood sugar levels and prevent the risk of CVDs. A study conducted from 2008 to 2020 found that 14% of self-reported diabetes cases in rural India consumed alcohol. So, making the right decisions for your better health is essential.

Limit Carbohydrate Intake

Festivals often feature carb-heavy foods like rice, sweets, fritters, and breads. These complex carbohydrates have a direct impact on sugar levels, which makes it essential to monitor your intake. So, regardless of the occasion, balancing your meals with the right proportion of carbohydrates, proteins, vegetables, and fruits is necessary to stabilize your blood sugar levels.

Take Care of Your Mental Well-Being

Chronic stress may lead to unhealthy habits such as overeating, lack of sleep, no physical activity, anxiety, and depression.

In a 2020 study by The Lancet, people who manage stress were 24% less likely to experience cardiovascular diseases than those with chronic anxiety. As per the expert professionals, practicing yoga, mindfulness, or meditation can relax your mind. Sleep properly and set realistic goals while prioritizing self-care to avoid feeling overwhelmed.

Regular Health Check-ups

The Indian Journal of Endocrinology and Metabolism in 2017 highlighted that people with diabetes who underwent regular health checkups were 35% more likely to have controlled blood sugar levels and 25% less likely to develop cardiovascular diseases than those who didn’t attend any health screening.

A pre-festival health checkup or, if not taken due to a busy schedule, a post-festival check ensures your health is on track by understanding your blood sugar levels, cholesterol, blood pressure, and other vitals as per your personalized health conditions.

It is recommended to seek tests like the HBA1C test, glucose fasting test, or a full-body check to keep your health intact. You can enjoy the festive season carefree with your entire family by keeping your health in check. Moreover, a preventive check is a savior for your time, health, and pocket. Treating the diseases post symptoms is emotionally, physically, mentally, and financially draining.

Boost Your Vitamin B6: 10 Fruits That Can Make A Difference

Vitamin B6, or pyridoxine, plays a vital role in maintaining overall health. It supports brain function, helps balance mood and strengthens the immune system. Since our bodies cannot produce this essential vitamin, we must obtain it from our diet. While meats, grains, and vegetables are common sources of Vitamin B6, certain fruits provide a delicious and natural way to boost our intake. Incorporating these fruits into your diet not only helps prevent Vitamin B6 deficiency but also contributes to overall wellness.

Here are 10 fruits rich in Vitamin B6:

BananasBananas are not only a convenient and portable snack, but they are also rich in Vitamin B6, which plays a crucial role in brain health and the production of neurotransmitters. A medium banana provides about 20 per cent of the daily recommended intake of Vitamin B6.

Avocados

Avocados are a nutrient-dense fruit that contains a substantial amount of Vitamin B6, alongside healthy fats and fibre. This combination supports heart health, aids digestion, and enhances overall nutrient absorption, while the B6 content helps regulate mood and improve energy levels.

Mangoes

Mangoes are not only delicious but are also rich in Vitamin B6. This tropical fruit contributes to the production of neurotransmitters that regulate mood and emotional well-being. Additionally, mangoes are packed with antioxidants and vitamins that boost overall health.

Papayas

Papayas are another excellent source of Vitamin B6, providing a host of health benefits. They aid digestion due to their enzyme content and help enhance the immune system. The Vitamin B6 in papayas is vital for red blood cell production and maintaining a healthy nervous system.

Watermelons

Watermelons are hydrating and refreshing, offering a good dose of Vitamin B6 along with essential vitamins A and C. This fruit helps maintain hydration, supports immune function, and provides a low-calorie option to enhance overall nutrient intake.

Oranges

Known for their high Vitamin C content, oranges also provide a notable amount of Vitamin B6. Regular consumption of oranges can help improve mood and cognitive function while also boosting the immune system and enhancing skin health due to their antioxidant properties.

Pineapples

Pineapples are rich in Vitamin B6, which contributes to brain function and mood regulation. In addition to their B6 content, pineapples contain bromelain, an enzyme that aids digestion and has anti-inflammatory properties, promoting overall health.

Litchis

Litchis are a tropical delight that offers a good source of Vitamin B6. These sweet fruits also contain antioxidants and Vitamin C, supporting immune health and enhancing skin vitality, while the B6 helps in neurotransmitter production for mood stability.

Guavas

Guavas are packed with Vitamin B6, along with a wealth of other nutrients. This fruit supports immune health and contributes to better digestion due to its fibre content. Guavas are also known to enhance overall wellness through their antioxidant properties.

Jackfruit

Jackfruit is a unique and versatile fruit that provides a substantial amount of Vitamin B6. It is beneficial for regulating mood and brain function, and its high fibre content supports digestive health. Jackfruit is also rich in other vitamins and minerals, making it a nutritious addition to any diet.

How to maximise Vitamin B6 absorption

To maximise Vitamin B6 absorption, maintain a balanced diet with B6-rich foods like fruits, vegetables, whole grains and lean proteins. Use gentle cooking methods like steaming or roasting to preserve vitamins, and pair B6 foods with magnesium sources such as nuts and leafy greens to enhance absorption. Support gut health with probiotics and fibre, and limit alcohol intake, as it can disrupt B6 metabolism.

Sadhguru Recommends Ash Gourd For Wellness, Know Its Benefits

 Our diet plays a significant role in our health. All sciences including traditional schools of medicine recommend the principles of a healthy diet and a healthy life. Recently, spiritual leader Shadhguru spoke about the holistic health benefits of Indian vegetable ash gourd, winter melon, or petha.

Sadhguru said that ash gourd can be a vital life force and a great source to maintain wellness, during an interview with Etimes. Ash gourd is a common vegetable in India and China. While its exact origins are unknown, it is deeply rooted in Indian culture. Traditionally, it was believed that if an ash gourd grows in your garden, you must present it to priests as a mark of respect. From stir-fried snacks to soups, the vegetable can be used in several recipes. Moreover, ash gourd is known for its overall medicinal benefits.

Ash gourd is low in calories and high in water content, making it an ideal choice for hydration and weight management. It is rich in vitamins C and B, which help support immune function and boost energy levels. The dietary fibre in ash gourd promotes digestion and gut health. Ash gourd is valued in traditional remedies for its soothing properties and potential benefits in managing blood sugar levels.

Benefits of ash gourd juice according to Sadhguru

Petha juice offers remarkable benefits for brain health, boosting immunity and overall well-being. By adding this morning drink to your daily routine, you can reap its benefits to your body and mind.

Health Benefits of Petha Juice

Mental clarity

Sadhguru suggests that drinking a glass of ash gourd juice in the morning can significantly enhance mental alertness while providing a cooling effect on the body.

Energy boost

Consuming ash gourd can increase energy levels while simultaneously soothing the nerves. Comprising about 96 percent water, ash gourd is also rich in minerals such as calcium, magnesium, potassium and zinc, as well as vitamins C and B-complex.

Digestive aid

The cooling properties of ash gourd are believed to help relieve digestive issues such as boils, piles and constipation.

Detoxification

Regular consumption of petha juice may aid in detoxifying the body and promoting overall health.

However, it is advised that those susceptible to colds or sinus problems should be cautious, as the juice’s cooling effects may require balancing with honey or pepper.

Ash gourd, with its mild flavour akin to cucumber, is perfect for salads, smoothies and juices. Consuming it raw is recommended to maximise its health benefits. Here are some popular recipes:

Lime and Ash Gourd Cooler: Juice ash gourd and combine it with lime juice, salt and fresh mint or cilantro.

Ash Gourd and Watermelon Smoothie: Blend equal parts of ash gourd and watermelon with water or yogurt, then sweeten with honey.

Ash Gourd Raita: Combine grated ash gourd with yogurt, lemon juice, salt, black pepper and roasted cumin seeds for a refreshing side dish.

Ash Gourd Juice: Blend ash gourd, strain it and mix in lemon juice, black pepper and salt for a revitalising drink.

नाश्ते में मैगी खा लें, लेकिन भूलकर भी न छुएं छोले भटूरे, अमेरिका के डॉक्टर ने क्यों यही बात?

Chole Bhature in Breakfast : सुबह का ब्रेकफास्ट सेहत के लिहाज़ से बेहद महत्वपूर्ण होता है, लेकिन यह तभी फ़ायदेमंद होगा, जब इसमें सेहतमंद चीजें शामिल की जाएं. ऐसे में सवाल होता है कि सुबह नाश्ते में क्या खाएं और क्या नहीं. दिन की शुरुआत किस तरह के फूड्स से करनी चाहिए, ताकि सेहतमंद रहें.

आपके इसी सवाल का जवाब अमेरिकी डॉक्टर रवि के गुप्ता (Ravi K Gupta) ने अपने इंस्टाग्राम वीडियो में दिया है. उन्होंने चेतावनी दी है कि सुबह के वक्त भूलकर भी छोले भटूरे नहीं खाने चाहिए, क्योंकि यह हानिकारक हो सकता है. सेहत के हिसाब से उन्होंने बताया है कि कौन सा ब्रेकफास्ट अच्छा और कौन सा खराब हो सकता है. 

हेल्थ के लिहाज से सबसे बेस्ट ब्रेकफास्ट

 मैगी

डॉक्टर रवि के गुप्ता का कहना है कि मैगी (Maggi) को बनाना आसान है लेकिन इसमें पौष्टिक तत्व नहीं पाए जाते हैं, ऐसे में इसे ब्रेकफास्ट में खाना नुकसानदेह हो सकता है. इसे सिर्फ मजबूरी में खा सकते हैं.

 डोसा

डॉक्टर का कहना है कि डोसा (Dosa) यह एक अच्छा ऑप्शन हो सकता है, स्टीम्ड होने के चलते ब्रेकफास्ट में रोज खा सकते हैं. इससे सेहत को नुकसान नहीं बल्कि फायदा होता है. यह एक अच्छा फूड है.

 इडली

डोसा की तरह ही इडली (Idli) भी स्टीम्ड और हेल्दी ब्रेकफास्ट है. इसे नाश्ते में रोजाना खा सकते हैं. इससे सेहत को एक नहीं कई सारे फायदे मिलते हैं. पेट को भी काफी आराम मिलता है. यह दिनभर एनर्जी बनाए रखता है और मोटापा नहीं बढ़ने देता है.

ब्रेड ऑमलेट

डॉक्टर रवि के गुप्ता बताते हैं कि अंडा (Egg) प्रोटीन का अच्छा सोर्स है. इससे शरीर को कई बेनिफिट्स मिलते हैं. इसे रोज खाना फायदेमंद हो सकता है. इससे बनने वाला ब्रेड ऑमलेट ब्रेकफास्ट में शामिल करना अच्छा विकल्प हो सकता है.

 आलू पराठा

आलू पराठा भी बहुत से लोग सुबह-सुबह खाना पसंद करते हैं. इसे दही के साथ खाने से प्रोटीन अच्छा मिल सकता है. तेल की बजाय थोड़ा सा देसी घी इस्तेमाल करना ज्यादा फायदेमंद हो सकता है. ब्रेकफास्ट में यह एक अच्छा विकल्प हो सकता है.

 पोहा

सुबह के नाश्ते में पोहे को अच्छे विकल्प के तौर पर ले सकते हैं. यह चावल से बना होता है. अगर इसमें वेजिटेबल्स के साथ मिलाकर बनाएं तो रोजना खा सकते हैं. इससे जल्दी भूख नहीं लगती और मोटापा भी नहीं बढ़ता है.

 छोले भटूरे

छोले भटूरे तले-तले होते हैं. इनमें तेल और वसा की मात्रा काफी ज्यादा होती है, जो सेहत के लिए हानिकारक हो सकती है. इसे ब्रेकफास्ट में खाने से बचना चाहिए. इससे जितना दूर रहेंगे, उतनी ही सेहत अच्छी रहेगी. इसके अलावा छोले-कुचले भी खाना खतरनाक हो सकता है. हालांकि, इसे कभी-कभी खा सकते हैं लेकिन रोज नहीं.

छोले-भटूरे के क्या नुकसान हैं

पेट खराब होता है

मोटापा तेजी से बढ़ता है

हड्डियों को कमजोर बनाता है

मैदे की वजह से फूड एलर्जी का डर

मैदे की वजह से इम्यून सिस्टम कमजोर होता है

मैदे का ग्लाइसेमिक इंडेक्स बहुत अधिक होने के ब्लड में शुगर का लेवल बढ़ सकता है यानी डायबिटीज का खतरा

Disclaimer: खबर में दी गई कुछ जानकारी मीडिया रिपोर्ट्स पर आधारित है. आप किसी भी सुझाव को अमल में लाने से पहले संबंधित विशेषज्ञ से सलाह जरूर लें.

Swap These Foods For These Healthier Versions This Festive Season For Better Health

 

Consuming healthier versions of festive foods can help maintain health during the festive season by balancing indulgence with nutrition. Festive seasons like Diwali are often marked by high-sugar and fried foods, which, when consumed in excess, can lead to digestive issues, blood sugar spikes, and sluggishness. By choosing nutrient-dense versions of traditional favourites, you can enjoy the festivities without compromising on health. Keep reading as we share a list of food swaps you can make to stay healthy this festive season.

Here are 10 food swaps to consider for a healthier festive season

1. Nutty ladoo

Opt for ladoos made with nuts and seeds like almonds, walnuts, and chia seeds, combined with dates or honey for sweetness. This swap provides healthy fats, fibre, and natural sugars, keeping blood sugar levels stable and providing longer-lasting energy than sugar-laden ladoos.

2. Baked samosas

Use whole wheat or multigrain flour and bake the samosas instead of frying. Baking significantly reduces the oil content, making them easier on digestion while still offering the familiar flavors. The multigrain flour also adds fibre, aiding in satiety and digestion.

3. Dark chocolate treats

Opt for desserts made with dark chocolate, which contains antioxidants and less sugar than milk chocolate. Dark chocolate not only satisfies cravings with a richer taste but also supports heart health and lowers inflammation.

4. Jaggery-based mithai

Mithai sweetened with jaggery provides trace minerals like iron and potassium, unlike refined sugar. Jaggery is also easier on the liver and promotes digestive health, making it a better option for festive treats.

5. Fruit and nut halwa

Use fruits like bananas, dates, or figs along with nuts for a healthier halwa base. This swap replaces refined flour with fibre-rich, natural ingredients that add vitamins and minerals, making it nutritious and easier to digest.

6. Grilled paneer tikka

Grilling paneer instead of frying makes this popular appetiser lower in fat. Paneer is rich in protein and calcium, supporting muscle health and energy levels, while grilling adds a delicious smoky flavour without extra oil.

7. Coconut water-based sweets

Using coconut water as a base for desserts offers natural electrolytes, which help with hydration and detoxification. This swap reduces saturated fat intake while enhancing the flavour with a tropical twist.

8. Sweet potato chaat

Swap fried potatoes with roasted or boiled sweet potatoes, which are rich in fibre and vitamin A. Sweet potatoes have a low glycemic index, meaning they cause fewer blood sugar spikes and provide sustained energy.

9. Whole wheat kheer

Whole wheat or millets like foxtail or barnyard can be used instead of rice in kheer. These grains are more nutrient-dense, providing more fibre and vitamins that support digestive health, especially during a season of indulgence.

10. Greek yogurt shrikhand

Use Greek yogurt as a base for shrikhand to increase protein content and reduce fat. Greek yogurt is also probiotic, which supports gut health and helps with digestion, keeping you feeling light during the festivities.

Amla Can Be Highly Beneficial For Your Health; Try These Tips To Incorporate It More Into Your Diet

Amla also known as Indian gooseberry, is incredibly healthy and has been used in traditional medicine for centuries due to its high nutritional value. Rich in vitamin C, antioxidants, and anti-inflammatory compounds, amla helps strengthen immunity, supports skin and hair health, and promotes heart health by reducing cholesterol levels. It is also known for aiding digestion, managing blood sugar levels, and boosting liver function. Adding amla to your diet regularly can improve overall health, but its strong, tangy flavour can make it challenging to incorporate. Fortunately, there are several delicious and creative ways to add amla to your daily meals. Read on to find out.

Here are 10 tips to help you incorporate amla into your diet

1. Amla juice

Start your day with a small glass of fresh amla juice. It provides a vitamin C boost, supports digestion, and aids in detoxification. You can mix it with honey or dilute it with water if the flavour is too strong.

2. Amla powder in smoothies

Add a teaspoon of amla powder to your morning smoothie for a nutritious kick. The powder blends well with fruits like mango or pineapple, masking the sourness and enhancing the overall nutritional profile of your drink.

3. Amla chutney

Make amla chutney with fresh herbs like mint and cilantro, along with green chilies and spices. It serves as a tasty side dish, adding both flavour and health benefits to your meals.

4. Amla pickle

Try making amla pickle by soaking amla in spices and a small amount of oil. It can be stored for weeks and used as a tangy condiment that pairs well with rice, curries, and flatbreads.

5. Amla candies

For a sweet treat, dried amla candies, often coated with natural sweeteners, offer an enjoyable way to snack on this nutritious fruit. These can be found in health stores or made at home by dehydrating amla and lightly dusting it with jaggery.

6. Amla in salads

Add finely chopped or grated amla to salads for a unique, tangy twist. It goes well with ingredients like carrots, cucumbers, and pomegranate seeds, creating a fresh and nutrient-packed dish.

7. Amla tea

Amla tea, made by steeping fresh or dried amla pieces in hot water, provides a refreshing beverage packed with antioxidants. Add a bit of honey and ginger for additional flavour and health benefits.

8. Amla in yogurt or raita

Mix grated amla into yogurt or raita along with some spices for a cooling side dish that complements spicy meals. This combination helps boost digestion and adds probiotics for gut health.

9. Amla infused water

Add a few slices of fresh amla to your water bottle and sip throughout the day. The water absorbs the nutrients from the amla, providing a refreshing, vitamin-enriched drink.

10. Amla powder in soups and curries

Incorporate a teaspoon of amla powder into soups, stews, or curries. The powder dissolves easily, and its slightly sour flavour enhances the taste while enriching the dish with nutrients.

Incorporating amla into your diet through these varied methods allows you to enjoy its health benefits without overwhelming your palate, making it a versatile addition to your meals.

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Post a commentDisclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. 

Six Ways To Prevent Eye Strain And Damage From Diwali Lights And Firecrackers

Diwali, the festival of lights, brings immense joy and excitement with its bright illuminations, fireworks, and festivities. However, the dazzling lights and bursting firecrackers can lead to significant eye strain and potential damage if precautions are not taken. During the celebrations, our eyes are exposed to bright flashes, smoke, and dust, which can cause discomfort, irritation, or even more serious injuries. Dr. Vipul Gupta, Senior Consultant, Sharp Sight Eye Hospitals shares some effective ways to protect your eyes and prevent strain during the Diwali season.

1. Limit exposure to bright lightsThe decorative lights and constant flashes from firecrackers can cause eye strain and discomfort, especially when viewed for extended periods. Staring at bright lights for too long can lead to temporary vision problems like blurred vision or sensitivity to light.To prevent strain, limit your exposure to these lights and avoid looking directly at bright fireworks. Give your eyes frequent breaks by looking away or blinking regularly to reduce discomfort.
2. Use protective eyewearOne of the most effective ways to protect your eyes from firecracker-related injuries is by wearing protective eyewear. Safety goggles or protective glasses can shield your eyes from flying debris, sparks, and harmful chemicals released during the explosion of firecrackers.For those participating in fireworks or handling them closely, protective eyewear should be a priority to prevent burns or foreign particles from entering the eyes.
3. Stay at a safe distance from fireworksThe closer you are to bursting firecrackers, the higher the risk of exposure to bright flashes and airborne particles that can irritate or damage your eyes. Ensure you maintain a safe distance from the firecracker explosions to protect your eyes from sudden bursts of light and harmful debris.If you’re an observer, enjoy the display from a safe spot, preferably from a distance where your eyes are less likely to be impacted by the brightness and smoke.
4. Avoid rubbing your eyesWith all the smoke and dust in the air during Diwali, your eyes are more likely to feel itchy or irritated. However, rubbing your eyes can lead to more serious issues, especially if dust or small particles have entered the eye.Instead of rubbing, use lubricating eye drops to relieve dryness or irritation. These drops will help flush out any irritants and keep your eyes moist and comfortable.
5. Take regular breaks from screen timeIn the age of social media, we tend to spend more time on screens during Diwali, capturing moments and sharing them online. Excessive screen time combined with bright Diwali lights can significantly increase eye strain.To prevent digital eye strain, follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds. This simple practice can help reduce eye fatigue and maintain eye health during the festive season.
6. Stay hydrated
7. Drinking plenty of water is essential for overall eye health. Dehydration can make your eyes feel dry and tired, especially when exposed to smoke and bright lights.

Staying hydrated helps keep your eyes moist and reduces the chances of irritation or strain caused by environmental factors.

Diwali is a time for celebration, but it’s important to prioritize eye safety amidst the lights and fireworks. By taking simple precautions like wearing protective eyewear, limiting exposure to bright lights, and staying hydrated, you can protect your eyes from strain and potential damage. Celebrate the festival of lights responsibly while safeguarding your vision for the future.