Diabetic Diet

Diabetes is on the rise, yet most cases are preventable and some can even be reversed if necessary steps are taken on time. A healthy diet is most crucial for a diabetic. A healthy diabetic diet is not complicated and can also be quite tasty and balanced, boosting energy and improving health. Losing about 5- 10% of the total weight as well as weight around the belly more than from thighs and hips will lower blood sugar, blood pressure, and cholesterol levels. The belly fat surrounding the abdominal organs and liver is closely linked to insulin resistance, where cells fail to respond to insulin and cause diabetes. There is an increased risk of developing diabetes if the waist circumference of woman’s is 35 and man’s 40 inches and more.

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A healthy and balanced diet is essential to lose weight and control diabetes. A special attention on the food choice – most notably the carbohydrates since they have a great impact on blood sugar levels – more than fats and proteins is required. Smart choice would be whole grain carbs instead of starchy carbs. Choose whole grain, because it is high in fiber which makes digestion slow and keeps blood sugar levels more even, preventing body from producing too much insulin.

Those on the left side of the table are of high glycemic index (GI) foods spiking the blood sugar rapidly, while whole grain food is low in GI having the least effect on blood sugar.


 Instead of…  Try these High-fiber options…
 White rice  Brown/ wild rice, quinoa
 Potatoes (fried and mashed)  Cauliflower mashed (baked)
 Regular pasta  Whole-wheat pasta, mueslis
 White bread  Whole grain bread/ porridges
 Cornflakes  Bran flakes, oats
 Corn  Raw sprouts
 Soda  Green tea/herbal decoctions
 Fruit juices  Smoothies
 Sweeteners  Steviacheese
 Cheese  Peanut butter

Healthy diet includes food from all the five food groups which are to be in balance i.e.

  1. whole grains. for carbohydrates,
  2. legumes and soya for protein,
  3. vegetables for minerals and fibre
  4. fruits for vitamins and anti-oxidants,
  5. nuts & seeds for essential fats.

By this most of required body nutrients are fulfilled. Eating regularly at set times as far as possible with a consistent meal size (small meals-up to 6 per day) will help you keep portions in check.

Maintaining a food diary, helps record what is being eaten and the calories consumed in aday. Studies found that people who kept a food diary lost twice as much weight as those who didn’t. It helps identify problem areas – such as your afternoon snack or your morning coffee where you’re getting more calories than you realized.

It increases your awareness of what, why, and how much you’re eating, which helps you cut back on mindless snacking.

Exercise like walking, swimming, biking, etc that makes you slightly sweat and breathe harder, with dieting will help manage weight and improve insulin sensitivity.

If you are a little overweight, it is encouraging to know that you only have to lose 7% of your body weight to cut your risk of diabetes in half.

Restrict in your diet, trans-fats found in deep-fried chips, desserts, packaged and fast foods etc. Also restrict in particular soft and alcoholic drinks, sweeteners, soda, and instant coffee etc. Eliminate all meats & processed red meat in particular, from animals. In meat business, animals are generally fed with antibiotics, growth hormones and genetically modified food for their rapid growth, but these will definitely interfere with your sugar levels and insulin.

Studies have proved that vegans are about 60% less prone to developing diabetes mellitus as compared to meat eaters. Food is an important medicine for diabetics. Healthy diabetic eating includes using less salt & drink sufficient water which actually perform wonders.

A few anti-diabetic foods are vegetables like, bitter gourd, okra, beans, mushroom, onion, tomatoes, green leafy-vegetables like spinach, broccoli, kale, green-cabbage, amaranth, lettuce, tender’ guava leaves, mango leaves, aleo-vera, mint, coriander & curry leaves, grains like ragi, buck wheat, barley, rye, brown-rice,’ fruits like strawberry, blue berry” goose berry, avocado, oranges, grape-fruit, nuts and seeds like walnuts, almond, pumpkin, sesame, sunflower, alfa-alfa, £lax and chiaseeds, herbs like fenugreek, ginger, garlic, cinnamon, turmeric, ginseng, cumin, pepper, all are excellent nutritional sources to fight the disease.

Prevent diabetes, if not, at least stop its progress by all means.

Lifestyle Modifications Laughter – The Best Medicine

“Laugh and the world laughs with you, Weep and you weep alone”

— Ella Wheeler Wilcox (1855–1919).

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The above thoughts expressed more than a century ago tell us the importance of laughter.

Man is born to be healthy. Health not only means absence of diseases, but also a natural feeling of well-being, a self-contained enjoyment of happiness and fulfilment with joyful behaviour comprising not only of the physical, mental and social well-being but also of the spiritual well-being.

Time old philosophy of four generic factors are the fundamental determinants of life – Aahaar (nutrition), Vehohar (Behavior), Vichar (Thinking), and Aachar (Conduct). Their norms, value and strength control the mind-body coordination exhibited as life. Humor and Laughter are the key to alter the behavior, thinking and conduct.

Increasing industrialization, urbanization, changing social and moral values have caused tremendous increase in stress and strain in day-to-day life, which in turn is a very big contributing factor for many of altered lifestyle related diseases such as ischemic heart disease, diabetes, stroke, obesity, cancers and some forms of mental illness. It is high time that each of us realizes the importance of “Lifestyle Modification” in prevention and management of many of these diseases.

Candace Pert writes ‘Emotions registered and stored in the body in the form of chemical messages are the best candidates for the key to the health connections between mind and body’. According to Pert, this job is accomplished by complex molecules called neuropeptides. These neuropeptides are the means by which all cells in the body communicate with one another. Building more humor and laughter in your life helps assure that these chemical messages are working for you and not against you. The mere fact that you feel better after a good iaugh is not enough for the scientific community of so called “Evidence Based Medicine”, but data have started accumulating to quench their scientific thirst.

Laughter and Immune System

In 1980 departing editor of world famous “New England Journal of Medicine”, Dr. Franz Ingel£inger wrote that 85% of all human illnesses are curable by body’s own healing system (Immune system). Immune system responds favorably to positive attitudes, thoughts, moods and emotions such as love, hope, intimacy, optimism, joy, humor and laughter, and negatively to negative attitudes such as pessimism, indifference, hate, hopelessness, anger, loneliness, anxiety and depression”. In short a positive attitude to life is key to happiness.

Several studies have shown that watching as little as 30 -60 minutes of a comedy video is enough to increase both salivary IgA (Immunoglobulin A) and blood levels of IgA, which are often referred to as the body’s first line of defense against upper respiratory viral and bacterial infections.

Immunoglobulin M and G also increase following laughter, so does the compliment- 3, a substance which helps antibodies to pierce through defective and infected cells to destroy them. Humour has been found to alter cellular immunity in a positive way.

Humour has also been shown to increase level of gamma interferon, a complex substance that plays an important role in the maturation of B-cells, growth of cytotoxic T-cells, and activation of NK cells.

All this evidence makes it clear that humorous individual have a stronger immune system.

Effects of Laughter on Pain

Appreciation of pain depends to a certain extenent on frame of mind and prevailing environment. It is well known that during war, severe gunshot injuries are tolerated with little pain. Recently this has been explained on the basis of “Gate theory of pain”. Similarly, humour also helps in reducing severity of pain. Max Eastman has rightly said that “Humour is the instinct for taking pain playfully”

Humour and Stress

That humour is the biggest stress reliever has been a well-know fact for centuries.

Limited research carried out on stress related hormones and humour has shown that laughter affects at least four neuroendocrine hormones associated with stress response. These are epinephrine, cortisol, dopa, and growth hormone. These hormones are related to bodies? “Fight or Flight” response.

Laughter and Cardio Respiratory System

Laughter provides a handy source of cardiac exercise. Heartbeat remains rapid for nearly 15 to 20 seconds after a good Belly laugh. From cardiac point of view this can be described as “Internal Jogging”. As laughing can be repeated many times, one can give the heart a good workout.

Laughter is not a substitute for good exercise for cardiac toning but for elderly persons and bed-ridden patients this can be considered as a good source of cardiac conditioning.

In one study it was found that persons who led humorous life had a lower resting heart rate. Laughter may also help in lowering blood pressure as an adjunct with other life style modification programs, but scientific studies are needed to substantiate this fact.

There are many studies that have linked Coronary Artery Disease to Type-A personality; studies have also shown relationship between hostility and heart diseases. Humor and laughter may be use in countering bad effects of hostility and type-A personality, but concrete scientific studies have not yet been made in this field.

Laughter and Breast-fed New Born

Laughter even affects breast-fed new-born infants. In a scientific study it was found that among the mothers who breast-fed their infants and actively used humour and laughed more frequently had fewer upper respiratory infections and their infants also had less infections as compared to those who did not do so. This could be attributed to higher levels of Immunoglobulin-A in the breast milk of these mothers.

Other Benefits of Laughter

Dr. Heiko Hayarshi of Japan University in a study found that those diabetic patients who watched a comedy show had smaller rises in their post meal glucose as compared to those who watched a humorless show, meaning there by that positive emotions like laughter help in decreasing blood sugar level.

Dr. Malcolm Harthers found that Laughter increased active Testosterone (male hormone) level especially in elderly people. If this is found true in large controlled studies, this may explain the secret of longevity in humorous persons and confirm a common layman’s observations that persons with a good sense of humor get sick less often.

Bhagwat Gita says ‘laughing drives away grief which is an important contributory factor for many mental ailments. This could be boon in present day scenario where mental illness is on a steep rise.

Humour is known to reduce frequency of cold and upper respiratory infections. This may probably be explained by a high salivary IgA levels in these persons.

After critically evaluating the above information, it makes sense to conclude that the individuals who have a better developed sense of humor, i.e. those who find more humor in their day-to-day life, remain happy contented, and have a stronger immune system and better health. This view has also been expressed by Bernia Siegel, M.D. who said, “The simple truth is that happy people generally do not get sick.”

Daily vitamin D supplements may reduce asthma attacks

 Daily vitamin D supplements lowered the risk and severity of asthma attacks, according to a new review of nine clinical trials, which involved 435 children and 658 adults, most of whom had mild to moderate asthma.

Reviewers found that oral vitamin D supplements ranging from 400 to 4000 units a day reduced the risk of attacks requiring medication by 37%. The number of attacks requiring emergency intervention decreased by more than 60% among vitamin D users.

But taking vitamin D did not appear to have a meaningful effect on daily symptoms as measured by a long function test and questionnaires. The authors suggest that vitamin D triggers antiviral and anti inflammatory responses that might decrease the risk for lung infection.

“We don’t yet have the evidence to say that everyone should take it,” said lead author, Adrian R Martineau, a professor of respiratory infection at Queen Mary University of London.

Water Therapy


Drink six (6) glasses of water (1.5 litres) every day and avoid medicine, tablets, injections, diagnosis, doctor fees, etc. You can never believe before practicing.

List of diseases that can be cured by Water Therapy

Hypertension, anemi rheumatism, pain in joints/muscles, general paralysis, obesity, Arthritis, Sinusitis, Tachycardia, Giddiness, cough, leukemia, haemorrhoids, asthma, bronchits, pulmonary tuberculosis, meningitis, kidney stones, hyper acidity, uterine cancer, rectal prolapse, constipation, diabetes, eye diseases, ophthalmic hemorrhage irregular menstruation, dysentry, gastroenteritis,breast cancer, laryngitis, headache, leukemia, urogenital diseases.

Therapy Procedure:

Early morning, after you get up from bed, (without even brushing your teeth), drink 1.5litres of water, i.e. 5 to 6 glasses. We all know that ancient Indians termed this therapy as “Usha Paana Chikitsa”. You may wash your face thereafter.

Here it is necessary to note that nothing else, neither drinks nor solid food of any sort should be taken within 1 hour before and after drinking these 1.5 liters of water.

It is also to be strictly observed that no alcoholic drinks should be taken the previous night.

If required, boiled and filtered water may be used for this purpose.

It is difficult to drink 1.5 liters of water at one time, but you will get used to it gradually.

You may find the necessity to urinate 2 to 3 times within an hour, but it will become normal after quite some time.

By Research and Experience:

The following diseases are detected to be cured with this therapy within the indicated days as below:

  • Constipation – 1 day
  • Diabetes – 7 days
  • Cancer – 4 weeks
  • Acidity – 2 days
  • Pulmonary TB – 3 months
  • BP &Hypertension – 4 weeks

Note: It is advised that persons suffering from arthritis or rheumatism should practice this therapy thrice a day, i.e., morning, midday and night, 1 hr. before meals for one week, and twice a day consequently until the disease disappears.

How does pure water act? 

Consuming ordinary drinking water by the right manner purifies human body. It renders the colon effective by forming new fresh blood, known in medical terms as “haematopoiesis”. The mucus folds of colon and intestines are activated by this method is an undisputed fact, just as the theory that the mucus fold produces new fresh blood.

If the colon is cleansed then the nutrients of the food taken several times a day will be absorbed and by the action of the mucus folds they are turned into fresh blood. The blood is all-important in curing ailments and restoring health and for this water should be consumed in a regular pattern.

Life is short, just go for it.

Headache and Its Management

A headache or cephalalgia is the pain anywhere in the region of head or neck. Headache is a non – specific symptom which has many possible causes. Some headaches are harmless and some are life threatening, mainly two types of headache

  1. Primary headache
  2. Secondary headache

Primary Headache

About 95% of headache is of this type. There is no underlying pathology but cause significant pain.

  1. Tension headache – This is the most common type. Dull, constant, pain around the head as if a rubber band stretched around it, not throbbing or disabling. Causes are stress, drinking too much alcohol, not enough sleep, depression, skipping meals, dehydrated condition, etc.
  2. Migraine – This is less common, recurrent and disabling to carryon with daily life, more in female compared to males. It is pounding or throbbing pain on one or both side of head associated with aura, visual zigzag symptom, blurred vision, sensitive to light and sound, nausea, and vomiting. Attacks are more frequent prior to menstrual cycle, exposure to sun, and lack of sleep.
  3. Cluster headache – This is rare type, it is excruciatingly painful, causing intense pain around one eye. They are called cluster because they happen in cluster for a month or two, 5-6 attacks in a day around the same time of the year. Common in men in late 20’s

Secondary Headache 

It is due to a problem elsewhere in the body or underlying diseases. Some headaches are harmless and some are life threatening, like

  • Sinusitis – a condition in which the sinus gets inflamed.
  • Neck pain – headache is felt due to stress or tension in the neck.
  • Excessive consumption of pain killer medication increases the intensity of headaches.
  • Trigeminal neuralgia, hangovers, dental problems etc.

These are some of the less serious headaches

Meningitis, brain tumor, glaucoma, blood clot in the brain, carbon monoxide poisoning etc, are life threatening headaches.

Investigations – Diagnosed by clinical history alone. To rule out underlying cause one is advised to do ESR, neuro imaging, lumbar puncture and serology.

Treatments – Treatment of headache depends on the underlying cause. Lifestyle change is the main treatment for all headaches.

During acute attack

  • Relaxation: try to relax in a dark room
  • Steam inhalation: to relieve congestion.
  • Ice massage to head and neck: helps to divert the circulation and numbs the area, especially in congestive headaches.
  • Hot foot immersion: diverts the circulation towards legs.
  • Hot foot and arm bath: induces good sleep and reduces headache.
  • Hot and cold fomentation for neck: releases muscle tension in the neck.
  • Head massage: dry massage on scalp or sinuses helps in improving the circulation, calms the person, drains the sinuses and reduces intensity of pam.
  • Ice cube sipping to control nausea, vomiting if associated with head ache.

Call for emergency for the following 

  • The worst headache of life
  • Headache significantly worse on lying down
  • Speech, vision, or movement impaired
  • Trouble in finding right words

For prevention of headache

  • Mud pack for abdomen and eyes in the morning hours.
  • Enema weekly once.
  • Cold hip/neutral hip bath.
  • Oil massage weekly once.
  • Steam or sauna bath on weekly basis.
  • Sun bath in the morning and evening time


The increased acidity in the body is the root cause for pain; hence cultivate the habit of drinking 8-10 glasses of water.

  • Eat more fruits and vegetables.
  • Eat food on time.
  • Fasting on liquids or on fruit diet once a week.
  • Avoid tea, coffee, chocolates, deep fried food, sugar, maida, non vegetarian food, frozen food, alcoholic beverages, chewing tobacco, zarda, pan. etc

Yoga and exercise

These are usually stress buster, helps in preventing headache since it relaxes nerves and muscle tension.

  • Kriyas like jalaneti followed by kapalabathi to improve the circulation.
  • Pranayama like anuloma- viloma, nadi shodhana and bhramari helps in calming down the tension
  • Asanas like tadasana, bhujagasana, shashankasana, neck and shoulder exercise on daily basis will be beneficial.
  • Relaxation technique like yoga nidra, meditation helps in balancing the psychosomatic conditions.
  • Walking, playing games, extracurricular activities help diverting the mind so one is not conscious of headache. Regular exercise gives sound body and sound mind.

Acupuncture and acupressure – works on the basis to balance the energy flow and sharp pricks prompt nerve signals that override pain sensation or they release the body’s own pain killing chemicals.


Green Tea

Latin Name: Camellia sinensis

Common Name: Green tea

Properties: Anti-viral, antioxidant, diuretic, expectorant, stimulant, stomachic, analgesic, astringent, cardio tonic, digestive, nervine and carminative.

Green tea benefits:

Green tea has been the focus of exciting new studies indicating its effectiveness in raising metabolism for weight loss and preventing & fighting cancer and other disease with its super antioxidants. It has a long list of potential health benefits and is used to regulate blood sugar and blood pressure, boost the immune system, prevent ulcers, control inflammation, viral colds and flu, prevents gum disease, cavities, and bad breath. It is also indicated for lowering cholesterol, preventing heart disease, osteoporosis and blood clots.

Green tea is well-established as a potent source of healing antioxidants called polyphenols, the same beneficial compounds found in fruits and vegetables. The leaf also boasts the presence of a superstar antioxidant called EGCG (epigallocatechin-gallate) as well as other notable healing substances including fluoride, catechins, and tannins. Green tea also contains an antioxidant known as polyphenols which fight against free radicals. What this means is it helps you fight against aging and promotes longevity. The antioxidant in green tea protects the skin from the harmful effects of free radicals, which cause wrinkling and skin aging. Green tea also helps fight against skin cancer.

Tannins are thought to help the body discharge toxins due to pollution and to accelerate the metabolism of fats.

Chemical analysis has revealed that green tea contains significant amounts of water-soluble vitamins and minerals, particularly zinc, manganese, potassium, niacin, folic acid and vitamin C. In fact, one cup of green tea has more vitamin C than an orange. Researchers at the University of Kansas attributed green tea with 100 times the antioxidant strength of vitamin C and 25 times that of vitamin E. A United States Department of Agriculture study found .that the antioxidant capacity of green tea is better than twenty-two various fruits and vegetables.

Green tea is made up of catechin compounds that act as an anti-oxidant. It helps in burning fat and reducing body weight. This means you can lose more calories without having to chalk out time for that 30-minute jogging every day. Catechin found in green tea can kill bacteria which cause food poisoning and kill the toxins produced by those bacteria.

As per research conducted worldwide, your diet should contain a high amount of flavanoids to improve blood circulation. A cup of green tea is your best solution at reducing blood pressure and developing a healthy heart. It has been shown to lower LDL (bad) cholesterol because its potent antioxidant effects inhibit the oxidation of LDL cholesterol in the arteries.

The formation of abnormal blood clots (thrombosis) is the leading cause of heart attack and stroke, and green tea has been shown to inhibit abnormal blood clot formation as effectively as aspirin.

Type II diabetes is a disease that has reached epidemic proportions in the past few decades and now afflicts about 300 million people worldwide. This disease involves having elevated blood sugar levels in the context of insulin resistance or an inability to produce insulin.

Studies show that green tea can improve insulin sensitivity and reduce blood sugar levels

Green tea’s powerful antioxidants have been found to reduce lung cancer, prostate cancer, skin cancer, stroke and heart attack risks. To add an extra boost, squeeze in a lemon – the vitamin C helps your body absorb more of the antioxidants.

By consuming green tea on a regular basis you can reduce the risk of cancer and Alzheimer’s disease. It also keeps a check on your cholesterol level and promotes healthy and strong bones. Antioxidants in green tea helps prevent against cell damage in the brain which could cause Parkinson’s. People drinking green tea also are less likely to progress with Parkinson’s.

The eye, like any part of the body, can suffer oxidative stress making it more prone to disease. What if you could just add some green tea to your daily diet regimen to combat this? A 2010 study found that components in green tea positively affected the tissues of the eyes, especially tissue related to the retina. Drink on green tea lovers and protect your precious eyeballs!

Green tea destroys bacteria and viruses that cause many dental diseases. It also slows the growth of bacteria which leads to bad breath.

Green tea contains caffeine and as such should not be used in large quantities while pregnant or nursing or by people who are not allowed caffeine.