Fasting

🍂🍂🍂

*Intermittent fasting and type 2 diabetes* 

🍁🍁🍁

Intermittent fasting :

*There are different ways of doing intermittent fasting – which is basically not eating for certain periods of time.

*Intermittent fasting is one of the most effective, natural ways to manage diabetes and even reverse some of the damage it causes. 

*For those who are pre-diabetic, it’s possibly the most effective way to do right now, while saving trouble. 

*Ask doctor today if intermittent fasting is right.

 *Might be able to avoid being shackled to shots and medication forever and change the course of your life.

*“Periods of fasting allow the body to burn off the excess sugar and then the cells become responsive to the insulin once again.”

*Once glucose stores are depleted, happens after prolonged fasting, the body shifts to burning fat for fuel.

*By fasting regularly, patients tend to lose weight, their insulin resistance is overcome, and they can cut back or even stop taking their diabetes medications.

* Short periods of fasting prompt the body to repair damage but not enter a starvation mode of conserving energy. 

🌴🌴🌴

Remember:

🐣🐣🐣

A game changer: An 8-hour eating window along with a balanced, low sugar diet.  

16/8- Hours

Or

 5:2-week days

5 days of the week and 2 days weekend 

16-hours:  don’t consume any calories. 

No food, just water and zero-calorie liquids.

Next 8-hours: eat balanced meal diet/ plan.

🌿🌿🌿

For example normally eating lunch at noon: 

 eating window time is 12 PM to 8 PM. 

With nothing in between.

🌳🌳🌳

Alternate day fasting: eat regular diet one day, and then eat fewer than 600 calories the next day, repeating this pattern throughout the week. 

The 5:2 plan:  To eat normally on some days of the week, while significantly curbing calories on other days.

Eat a regular healthy diet 5 days a week and cut down to about 500 to 800 calories on the other 2 days.

🎋🎋🎋

Time-restricted eating:

 getting all calories for the day during a specific number of hours.

For instance, on an 8-hour plan, eat from 10 a.m. to 6 p.m. and then not again until the next day at 10 a.m.

Or 

For instance, restrict consumption of food to just eight hours a day – say from 11 a.m. to 7 p.m. – and eat nothing else for the other 16 hours.

Or 

Just one meal a day and then fast for 24 hours.

🍁🍁🍁

THE *5:2* DIET :

5 days a week stick to meeting the daily calorie intake advised for people of a healthy weight, that being:

 2,500 kcal per day for men

 2,000 kcal per day for women

🥀🥀🥀

For the other 2 days each week, the diet stipulates to have only around 25% of the values above, which is equal to:

 600 kcal on these days for men

 500 kcal on these days for women

🌾🌾🌾

The fasting days can be taken at any time during the week as long as you do not take 2 fasting days consecutively. 

🌸🌸🌸

BENEFITS OF THE 5:2 DIET

 Weight loss

 Decreased levels of triglycerides and LDL cholesterol

 Reduced blood pressure

 A reduction in insulin resistance

🌺🌺🌺

Fasting can help to improve life expectancy and decrease risks of diseases including nerve disorders, Alzheimer’s disease and cancer. 

 

 

🍂🍂🍂

Vegetables:

 Cucumber (15 kcal per 100g)

 Celery (20 kcal per 100g)

 Bell pepper (26 kcal per 100g)

🥀🥀🥀

Foods to include

Vegetables and fiber

Dark, leafy greens and salads 

carrots into noodles

Protein

• beans, peas, and lentils

• tofu

Dark berries

dark berries, such as blackberries and blueberries.

Other foods to include

• Soup

• Water

• Coffee or tea

🙊🙊🙊

Foods to avoid

• processed foods: high in calories

• refined carbohydrates : breads, pastas, and white rice

• excess fats, cooking oils, animal fats, and cheese.

🌴🌴🌴

One common protocol consists of the following schedule: 

• Sunday: normal

• Monday: fast

• Tuesday: normal

• Wednesday: normal

• Thursday: fast

• Friday: normal

• Saturday: normal

🍃🍃🍃

 Side effects of fasting include:

• Hunger

• Headaches

• Irritability

• Fatigue

• Trouble focusing

• Loss of productivity

• Sleepiness 

• Mood swings

• Nausea 

• Weakness

🌸🌸🌸

• To overcome these fasting side effects : 

• Drink more water

• Take a nap

• Stay busy with work or errands 

• Take a stretch break 

• Take a shower or bath

• Meditate 

• Call a friend

🥀🥀🥀

Avoid the 5:2 diet: 

• Have battled an eating disorder or disordered eating

• Are pregnant

• Are actively growing, such as pre-teens and teenagers

• Have nutrient deficiencies, such as iron-deficient anemia

• Are trying to conceive or have known fertility issues

• Have hypoglycemia 

• Have type 1 diabetes

🌷🌹🥀🌺🌸🌼🌻

Diabetes & Fruits

 Tip: 

Fruits all' the way :

🍏🍎🍐🍊🍋🍉🍍

GLYCEMIC INDEX

🌺 GI or glycemic index is a number from 0 to 100 assigned to a food, with pure glucose being 100. 

🍁It represents the relative rise in blood sugar two hours after consuming that food.

🌸 Most fruits 

have a GI of below 55.

Low: 55 or below.

Moderate: 56 to 69.

High: 70 and above.

🌷The lower the GI score, the more slowly the rise in blood sugar, which can help the body better manage post-meal changes.

🌸 Most whole fruits have a low to moderate 

🍁  Many fruits are  packed with vitamins A and C, as well as fiber.

🥀 A more useful estimation of the food-blood sugar effect is the glycemic load (GL), which has more narrow categories of low, medium and high foods.

🌼 This calculation takes into account the GI, plus the grams of carbohydrates per serving of the food.

🍁 Though each person living with diabetes responds to or tolerates carbohydrate choices and amounts differently, GL better estimates the possible real-life impact when someone eats a particular food.

🌺 To calculate the GL yourself, use this equation: GL equals the GI, multiplied by the grams of carbohydrates, divided by 100.

Low: 0 to 10.

Moderate: 11 to 19.

High: 20 and above.

1. Cherries🍒 GI=20; GL=6

2. Grapefruit🍇GI=25; GL=3

3. Dried apricots GI=32; GL=9

4. Pears🍐GI=38; GL=4

5. Apples🍎 GI=39; GL=5

6. Oranges🍊GI=40; GL=5

7. Plums GI=40; GL=2 (GL=9 for prunes)

8. Strawberries🍓GI=41; GL=3

9. Peaches🍑 GI=42; GL=5

10. Grapes🍇 GI=53; GL=5.

Hurry +Curry=Worry i

 🌹🌹🙇‍♂️🌹🌹🙏

*HURRY + CURRY = WORRY !!!* 

🌼🌼🌼

(Interview Notes taken from Dr.Venkat Kanubaddi)

🌻🌻🌻

 

 *God* : How is your mother?

Doctor: Her diabetes is better, but she has arthritis.

God:

What is her blood sugar?

Doctor: She checks it herself....

God: You are the doctor and you don't even check your own mother! 

These doctors nowadays don't treat diabetes properly. 

Best thing is diet control and exercise. 

For diabetes, green leafy vegetables are good, except cauliflower.

 Cabbage is good. 

All fruits with black seeds like apples, pears, grapes, watermelon, etc., are good, except custard apple (as it has too much sugar). Papaya is good.

 Avoid all roots, especially potatoes.

 What else are you doing?

Doctor: Research for new medicines for treatment of diabetes......

God: The best thing is diet and exercise.

 What is the cause of heart disease?

Doctor: Increased cholesterol, increased blood pressure...

God : No, it is "hurry, worry, curry."

 Too much hurry causes worry and stress - not good for heart!

 

 

 Avoid too much oil. Eating garlic daily can reduce cholesterol.

 Almonds without peel can also reduce cholesterol. 

Soak them in water overnight, remove the peel, and eat in early morning.

Doctor: Isn't garlic rajasic food ? Is it not bad for spirituality?

God : Body health first; these gunas (inherent qualities) and spiritual health come next.

 Without a healthy body, you cannot proceed on the spiritual path.

Doctor: How does one control blood pressure?

Swami: Reduce salt. Less salt, less blood pressure, more salt, more blood pressure.

Doctor: Nowadays, there is a new disease called Chronic Fatigue Syndrome. 

Patients complain that they don't have any energy to do anything.

 What is the cause?

God: No cause like that. It is low energy because these people waste a lot of energy through bad and polluted thoughts, improper and indiscriminate use of senses. 

Thus, their energy is drained out and they feel chronic fatigue. 

*If they can replace their polluted thoughts with good thoughts and divert their senses towards the Divine, thus, thinking good, seeing good, hearing good, and doing good, they can recover the lost energy and can get well.*

Sleep habits

 *TYPE 2 DIABETES AND SLEEP* 

🌺🌺🌺

 Eat, Breathe, LIVE: 

 Sleep is as essential to health as nutrition and exercise .Sleep is important to regulate a large number of the body’s processes.

 People, who regularly lack sleep, will feel more tired throughout the day and more likely to eat comfort foods.

 High blood sugar levels/ Hyperglycaemia can cause less comfortable sleep–making feel too warm or irritable and unsettled; Using  wash rooms / rest rooms/ toilet during the night; lethargy / day time tiredness during the morning and after meals.

 Low blood sugar/ hypoglycaemia disrupts sleep pattern and leads to difficulty waking up in the morning and tiredness throughout the day.

🌻🌻🌻

 * To promote better sleep:* 

 Keep your blood glucose under control 

 Incorporating  exercises into each day

 Reduce your caffeine intake

 Avoid or minimize napping-short sleeps

 Naps should be kept relatively short—around 20 minutes—and limited to the early afternoon. Napping any later is likely to throw off your ability to get to sleep at night

 Ensure your bed is large and comfortable enough– and pillows at a comfortable height

 Ensure your room is cool, dark, calm and free from noise –make use of ear plugs, if required. Removing all light from the room, using light-blocking curtains, creates an atmosphere that is conducive to sleep

 Create/Stick to a regular bed time/schedule-Stay regimented in your sleeping patterns- train body to get a good night’s sleep by going to bed at the same time every night, and wake up at the same time each morning, including weekends. Body will naturally start to get tired and automatically wake itself up

 Incorporate into the routine--having a few sips of relaxing tea, meditating, or doing deep breathing exercises before closing eyes

 Remove distractions-Curb the use of electronics in the bedroom-Television is a no-no in the bedroom, Watch TV in another room, and turn it off at least an hour before hitting the bed

 Close cell phones (30 minutes before bed, though doing so an hour or two earlier) and e-readers at night because the glow can make stay awake. Text messages throughout the night beep up, so turn off your phone

 An alarm clock instead of using cell phone’s alarm app

 Exposure to bright light—even from a smart phone— not only disrupts sleep but can also alter metabolism and mess with weight

 Blue light exposure is linked to an increase in insulin resistance, causes the body’s decreased ability to move blood sugar from bloodstream to cells to be used for energy. Blue light exposure at night may increase the risk of weight gain and obesity

 Try reading a book or listening to relaxing music instead. Switch to old-fashioned books to read before sleep to quiet mind and lessen the strain on eyes

 Stay away from stimulants at night-Avoid drinking caffeinated beverages, exercising, and doing simple work around the house at night

 The only type of evening workout is a slow-paced yoga session that can prepare body for sleep

 Get out of bed and do something in another room when can't sleep. Go back to bed when feeling drowsy

 Use the bed only for sleeping. Don't lie in bed to watch TV or read. This way, bed becomes a cue for sleeping, not for lying awake

 Some physical activity during the day, with as little as 10 minutes of aerobic exercise showing benefits to induce sleep

🥀🥀🥀

 *The bottom line* 

Consider one or more lifestyle changes to improve the quality of sleep. One small change, can make a big difference. To start to form a habit it takes about three weeks, so it’s important to keep at it every day.

💐💐💐

 *Recommendations* to improve sleep are:

 Learn relaxation and breathing techniques.

 Listen to a relaxation or nature sounds.

 Get regular exercise, no later than a few hours before bedtime.

 Don't use caffeine, alcohol, or nicotine in the evening.

🌹🌹🌹