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Simple Tips for Limiting Sugar Intake

Simple Tips for Limiting Sugar Intake

Excessive sugar intake has been linked to several health problems, including high blood sugar (hyperglycemia). If one is worried about their sugar intake, this is a common concern, and over time, there has been a growing emphasis on limiting sugar. This is possible by making minor changes to daily meals and lifestyle, helping one lower the risk of developing serious health problems. So, here are some practical ways to cut down on sugar:

What is hyperglycemia?
Hyperglycemia is a condition in which one’s blood sugar levels are abnormally high. There are two main types of hyperglycemia: fasting hyperglycemia and postprandial hyperglycemia. Fasting hyperglycemia is when the blood sugar level is higher than 125–130mg/dL after not eating for 8 hours or more. Postprandial hyperglycemia develops when the blood sugar level is higher than 180 mg/dL about 1–2 hours after a meal. People with high blood sugar might experience symptoms like headache, blurred vision, thirst, frequent urination, and fatigue.

Causes
High blood sugar is a common problem that can lead to diabetes. Type 1 diabetes is an autoimmune disease in which the body attacks its cells, leading to insulin resistance and eventually diabetes. Type 2 diabetes is more commonly the result of lifestyle factors, such as poor eating habits and a lack of exercise. Here are some of the common causes of hyperglycemia:

Excessive intake of sugar or carbohydrates: Here, the body starts producing more glucose, which is the main form of energy used by cells.

Lack of exercise: Exercise helps regulate blood sugar levels and keep them in check, so a sedentary lifestyle can lead to high blood glucose.

High cholesterol or triglycerides: This makes it harder for the body to process glucose properly, leading to high blood sugar levels.

Tips for limiting sugar
Sugar is not great for one’s health, and excessive sugar intake can lead to cavities and have an impact on overall health. However, many regularly indulge in sweet treats, as sugar can be tempting. In fact, quitting sugar is one of the most challenging things one can do. Nevertheless, persistent healthy practices can help one cut down on sugar intake without depriving oneself of occasional sweet treats. Here are some tips for reducing sugar intake:

Avoid sugary drinks
One of the best steps to limit sugar is to avoid drinks that have excessive amounts of this ingredient. This includes sodas, energy drinks, and packaged fruit juices and teas. While these beverages may be tempting, they are also loaded with sugar. One can opt for a variety of healthy alternatives without sacrificing taste or nutrition. For example, one can consider switching to unsweetened iced tea or water with lemon instead of soda or sweetened iced tea. One can also make smoothies using fruit instead of refined sugars. Fresh fruit and vegetable juices without added sugar are also great options.

Choose protein-rich meals
One should consider replacing some sugary foods with protein-rich alternatives. Protein can make one feel full and satisfied, making it a great way to reduce calorie consumption without feeling deprived. Some great protein sources include lean meat, poultry, seafood, eggs, legumes (beans and peas), nuts and seeds, low-fat dairy products, and soy products. One should add at least 1 gram of protein into every meal or snack to help reduce sugar intake and improve health.

Add whole foods
One of the best things one can do to limit sugar is to opt for whole foods. That means avoiding processed and packaged foods as much as possible and opting for whole grains. Food that is not refined and processed will result in one having way less sugar and more essential nutrients. Whole foods are free from artificial ingredients and additives. So, one should focus on adding whole foods like fruits, vegetables, whole grains, and legumes to their meals.

Try dark chocolate
One of the easiest ways to have dessert without sugar is to opt for dark chocolate. Dark chocolate has a lower glycemic index than other types of chocolate, which means it will not spike blood sugar levels. It also contains antioxidants and flavonoids that have been shown to reduce inflammation and improve heart health. In addition, dark chocolate can help curb cravings for sugary foods and snacks.

Avoid sugary desserts
Avoiding desserts is the best thing one can do to reduce their sugar intake. While it may be tempting to indulge in a sweet treat after a meal, doing so regularly can lead to high blood sugar. Further, one can opt for desserts that are not loaded with sugar. One can also choose a dessert prepared using low-fat yogurt or milk and honey to avoid sugary desserts like cakes, cookies, and candies. Alternatively, one can also opt for baked fruit to get a nutrient-rich dessert without empty calories and risk of high blood sugar.

Check food labels
To avoid buying products with a lot of additives, one should carefully read food labels. Many processed foods contain hidden sugars. So check for added sugars, such as honey, molasses, or corn syrup. One may be surprised to find that the foods they consider healthy may actually contain a lot of sugar. Also, check the ingredient list on canned foods. Many canned fruits and vegetables are packed in syrup, which is concentrated sugar. When buying canned food, look for ones packed in water or juice instead of syrup. One can also drain and rinse the canned fruit to get rid of some of the excess sugar.

Get adequate sleep
Getting enough sleep is important for one’s physical and mental health. When one does not get adequate rest, they are likely to experience issues with their mood, blood sugar levels, and cognitive function. Those who do not have regular sleeping patterns can be more likely to indulge in high-calorie foods, fast food, and desserts.

By following these simple tips, one can reduce their sugar intake and prevent or even manage high blood sugar.

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Foods to Eat and Avoid for Optimal Kidney Health

Kidneys help filter waste from the blood and dispose of it off the body via urine. They also help balance the electrolyte and fluid levels in the body. But, conditions like high blood pressure and diabetes may intervene with their ability to work as required. Furthermore, damage to the kidney might also result in chronic kidney disease. Hence making changes in your meal plan is a vital aspect of treatment. You can prevent damage to these organs by following a kidney-healthy meal plan. Below, we will address some foods to eat and avoid for better kidney health. Foods to eat Cauliflower Cauliflower is a nutritious vegetable. It's an excellent source of folate, Vitamins B, K, and C. It's rich in anti-inflammatory compounds like indoles, a fiber source. In addition, you can use mashed cauliflower as a replacement for potatoes. For example, a cup of cooked cauliflower has 40 mg of phosphorous, 176 mg of potassium, and 19 mg of sodium. Sweet potatoes They are relatively similar to white potatoes but have more fiber content, resulting in them breaking down more gradually. Hence, you will experience a less spike in insulin levels. Sweet potatoes are also rich in vitamins and minerals like potassium that help balance the sodium levels in the body and lower their impact on the kidneys. But, since sweet potatoes have a high potassium content, people on dialysis or those with CKD should curtail the intake of this vegetable. Red bell peppers They are rich in flavor and low in potassium, but that is not the sole reason they are considered a hit among people with kidney disease. Red bell peppers have Vitamin C and A sources and are also high in fiber, folic acid, and B6 vitamin content. In addition, red bell peppers are also suitable because they have lycopene, an antioxidant that shields against some cancers. You can eat them raw with a dip, mix them into your salad, or enjoy them as an appetizer. Some people also like roasting bell peppers and using them as a topping for lettuce salads or sandwiches. Olive oil It contains healthy fat and has anti-inflammatory properties. Since it is monosaturated fat, it stays stable even at higher temperatures as you cook. Thus, switching to extra virgin olive oil can give you more antioxidants while you still enjoy your favorite dish. Green vegetables Leafy veggies like spinach, kale, romaine, arugula, and cabbage are hydrating, low in calories, and have high antioxidant and vitamin content. If you wish to be cautious about your mineral levels, you must opt for cabbage and arugula, which are nutrient-rich and lower in sodium, potassium, phosphorous, and calcium. In addition, kale and spinach have a high potassium content, which is ok for people seeking to improve their kidney health, but best for those already dealing with chronic kidney disease. Blueberries They are called superfoods because they are rich in antioxidants and are a low-calorie Vitamin-C and fiber source. You can stock them in abundance from your local grocery store or farmer’s market. You can also shop for frozen berries in the off-season and enjoy healthy smoothies. People with kidney diseases can also eat other berries like raspberries, cranberries, and strawberries. Apples Apples are low in potassium and rich in fiber when you eat them with peel. They also have a natural anti-inflammatory effect and are ideal for your kidneys. Foods to avoid Soda Soda has zero nutritional benefits and instead has high sugar content. It only adds to the extra calories. Some studies link high soda consumption to conditions like kidney disease, osteoporosis, dental problems, and metabolic syndrome. If you opt for their lower calorie alternative like coke zero, even that will do you no good, as it has no nutritional value and contains artificial sweeteners and additives. Hence, you must omit soda and opt for healthy beverages like water. If you do not enjoy plain water, add a slice or two of fresh fruit for added flavor. Avocados Avocadoes are known for their many nutritious qualities. They are rich in antioxidants, fiber, and heart-healthy fats. Even though consuming avocado is often considered healthy, people with kidney disease must avoid it as avocados have a high potassium content. An average-sized avocado has about 690 mg of potassium. If you love the taste and do not want to eliminate it, you can reduce the portion size to only 1/4th of the avocado. In addition, it will lower potassium intake.  Salty foods Sodium or salt is one of the most prevalent inclusions in foods you consume daily. However, their density is higher in processed foods. Salt results in water retention and may cause blood pressure, lung, and heart disease. Healthy kidneys work towards maintaining the correct fluid balance in the body. So, if your kidneys do not function as desired, the fluid balance may be disturbed. Hence, you must curtail sodium-rich foods like processed foods, packaged items, and soy sauce. When cooking meals at home, opt for low-sodium alternatives. You can replace salt with spices and herbs and keep the salt shaker off the table. Dairy Dairy products like yogurt, cheese, ice cream, and milk are rich in protein, calcium, and other vital nutrients. They also contain potassium and phosphorous. People with stage three kidney disease might want to curtail their potassium, phosphorous, and protein intake, which is high in dairy. So, you can instead reach out for dairy alternatives like rice, soy, or almond milk as they have lower potassium, phosphorous, and protein content than cow’s milk. Bananas Though naturally low in sodium, bananas' potassium content is significantly high. So, to ensure your kidney disease does not aggravate, monitor your potassium intake, and it might be challenging if the banana is your staple. Conclusion Whatever you eat or drink will affect your health regardless of any health issue. Therefore, maintaining a healthy weight and following a balanced meal plan are prerequisites to staying fit and controlling blood sugar levels. A kidney-healthy meal plan is less about eliminating certain foods but following portion control and finding a balance of proteins, carbohydrates, and fats.

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Things to Know About Kidney Problems

A healthy kidney function is pivotal for maintaining good health. Every thirty minutes, they filter the blood and remove excess fluids, poisons, and waste from the body. Kidneys also produce vital hormones and control blood pressure. Every one in seven adults in the country suffers from kidney disease, which impairs kidney function. Consequently, excess waste and fluid accumulate in the body. It might cause several health problems like stroke and heart disease. Read on to know more. Causes Acute kidney disease If the kidney suddenly stops functioning, the doctors refer to it as acute renal failure or kidney injury. Its primary causes are: Urine backing up in the kidneys Not enough blood flow to the kidneys Direct kidney damage These things may happen when: A woman experiences pregnancy complications like preeclampsia and eclampsia. One undergoes a traumatic injury involving blood loss, like a car accident. A person inhales toxins that cause damage to the kidney. One has kidney stones or an enlarged prostate that hinders urine flow. One gets into shock because of sepsis. Muscle tissue breaks down, or one is severely dehydrated, which sends excessive kidney-toxic protein into the bloodstream. One has an autoimmune disease where the immune system attacks the body. One experiences liver or heart failure. Chronic kidney disease If the kidneys do not work well for over three months, it is called chronic kidney disease. It might not show any signs in the early stages, but that is also when it is the easiest to cure. Some prevalent causes include: High blood pressure Type 1 and 2 diabetes Lupus or other immune system diseases Long-lasting viral illnesses like hepatitis C, hepatitis B, AIDS, and HIV Polycystic kidney disease or a genetic condition where fluid-filled sacs develop in the kidney. Inflammation in the kidney filters usually from a strep infection A urinary tract infection within the kidneys results in scarring when the infection heals. Congenital disabilities that block the urinary tract Lead-poisoning NSAIDs Risk factors Anyone can get chronic kidney disease, but people with heart disease, high blood pressure, and diabetes are more susceptible to it. Also, people over sixty years of age or those with a close family member with kidney disease are at an increased risk of developing it. Symptoms Here are some signs associated with kidney disease: Change in urination: The urine of a person with kidney disease may look bubbly or foamy. One might urinate less or more often. The urine might look paler or darker than usual. One may also find blood in the urine, or a person may experience trouble urinating. Swelling: If one’s kidneys do not function well, it is hard for the excess fluid to be eliminated from the body. It builds up and results in swelling in the feet, face, ankles, hands, and legs. Ammonia breath or metallic taste: When the waste builds up in the blood, it is known as uremia. It makes the food taste different and results in bad breath.  Skin itching or rashes: If the kidney cannot eliminate waste from the body, it builds up in the blood, causing itching. Fatigue: Kidneys release a hormone called erythropoietin, which stimulates the body to produce red blood cells that carry oxygen in the body. In people with damaged kidneys, the body yields less EPO. Consequently, there are fewer RBCs to transport oxygen. It results in anemia and makes one feel tired all the time.  Vomiting and nausea: Uremia can result in vomiting and nausea. Feeling cold: Anemia makes the body feel cold even in a dark room. Breathlessness: Extra fluid in the body builds up in the lungs. This build-up, when combined with anemia, results in breathlessness. Trouble concentrating: In anemia, adequate oxygen does not reach the brain. It might result in memory problems, dizziness, and concentration issues. Diagnosis First, the doctor will ask questions about one’s family medical history to diagnose kidney disease. They will also inquire about any ongoing treatment and if there is any change in one’s urine schedule or color. Following this, one will undergo a physical examination.  In addition, one may also undergo the following: Urine tests to examine signs of kidney failure Blood tests to check the waste product in the blood A kidney biopsy, wherein the small tissue from the kidney is sent to a lab for examination to assess the cause of kidney issues. Imaging tests like ultrasounds Treatments Kidney disease can sometimes be treated. These treatments aim to decrease problems, ease symptoms, and prevent the condition from worsening. Treatment may occasionally assist in restoring a portion of the kidney function. However, chronic kidney disease is incurable. Once the kidneys cannot take care of the waste on their own, one will have to take treatment for end-stage kidney disease. This includes: Dialysis: Waste and extra fluid is taken out of one’s body when the kidneys become dysfunctional. Kidney transplant: A dysfunctional kidney is surgically replaced with a healthy kidney from a donor. The doctor adopts measures to improve the underlying concern. In addition, these methods also help manage and prevent complications from kidney diseases: Anemia Fluid overload Brittle bones Congestive heart failure Electrolyte imbalance In addition, keeping diabetes and hypertension in check can also slow the progression of kidney disease. Other treatment options for ESRD and CKD include: Changes in the nutritional regime For a person with kidney disease, it is advisable to lower daily protein, potassium, salt, and fat intake. To prevent fluid overload and regulate blood pressure, one might cut back on their salt and fluid intake. To retain optimum health, one must, nevertheless, make sure they get the necessary amount of calories. Diabetes patients must also limit their carbohydrate intake. Lifestyle changes Some things one can do to monitor kidney disease and manage symptoms are: Exercise regularly to stay active and maintain good health. One can also take supplements like vitamin D and calcium supplements, vitamin and iron supplements for managing anemia, phosphate binders, stool softeners to relieve constipation, antihistamines for itching, and erythropoietin injections for RBC production.

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