Category Archives: Family

Jogging- A Complete Fitness Mantra For People in Less than 1000 Words

How many of you prefer Jogging as a perfect morning activity. Physical exercise plays a good role in keeping you healthy and in good shape. It’s good for you. You are very well aware of the fact! However, like many others, you are failing to include it in your daily schedule.

You have a family, their responsibilities and multiple other liabilities to fulfill. But, in this daily hustle-bustle of your life, you are failing to manage time for a GYM routine too.

Agreed! You have some very big tasks to accomplish in your everyday routine.

And above all, Family comes First.

Still, have you ever thought- How will you manage your family needs when you start to age? At a certain age, you’ll feel yourself, failing to perform the tasks as swiftly as you were performing before.

I suppose you are getting my point. You can’t take care of your family if you aren’t well.
“Your body is your greatest treasure.”

Question is- How can I make a balance between my daily life and my Fitness Schedule?

The answer is Simple… Start “Jogging”.

If you want to live a healthy & fit life plus want to stay mentally sharp, Jogging is one of the best options for you. If you do it regularly as well as in a proper way, you can get rid of numerous types of disorders.

As per fitness experts, physical exercises like walking and jogging helps you keep check on your weight. There are numerous health benefits of jogging. For instance, you can lose weight and enhance your personality.

Obesity is one big problem in today’s generation. You can lose a good number of pounds with jogging daily. Though, you have to follow certain methods to get some great results.

Muscles and Body:

Apart from a weight loss exercise which is one of the great benefits of Jogging, it makes your heart and lungs strong. At the same time, the exercise strengthens your muscles and body.
So, Make a habit of Jogging in the Morning as it helps you dodge a great number of diseases, thus keeps you healthy for a very long time.

Jogging in Routine:

If you really aspire for a healthy life where you can enjoy your every day with family and friends, you really should include jogging in your daily morning routine.

However, if you are dealing with some health problems like high blood pressure or a disease related to heart, you must seek advice from your physician before starting any form of exercise.

A Good Night Sleep:

There are a lot of people around the world who are suffering from the problem of Sleeping Disorder. If you are one of the unlucky ones who is compelled to stay awake during the night, then you must definitely start Jogging?

Jogging daily in the Morning and in the evening can help you in numerous ways. It has great health benefits, particularly during the morning time. For instance, it is a good exercise which keeps you energetic and lively. Besides, it helps eliminate harmful minerals out of your body.

Jogging regularly can help you cure the problem of Sleep Disorder. As told earlier, the exercise works great against Obesity; thus you must at ones add it on the morning routine chart. At the same time, the exercise will remove the harmful elements from your body, helping you get a good night sleep.

In a nutshell, you can consider Jogging as one of the best treatment against a sleeping disorder. However, you have to follow a healthy diet chart to get the best of results for your efforts.

Digestive Problems, Constipation

In this day and age, nearly every 3rd or the 4th person you’ll meet is affected by one or another type of Digestive Problem. So, if you aren’t spending enough time on physical activities, you are risking yourself against a number of health problems.

You may well have seen Joggers. Have you seen one with a problem associated with digestion? You’ll find them free from any kind of digestive problem. An active digestive system helps them balance their weight and keep them active.

Steps to be employed by new Joggers:

Start with walking on a gentle pace as to warm up your muscles. Keep on walking for at least 10 minutes.

  1. Of course, jogging in the morning is beneficial for your health; then to you must not start directly with jogging or running. It can cause a negative effect on your body.
    You must start your routine with walking. Take a few rounds approximately for 10 minutes, warm up your muscles and make them flexible.
  1. Next, jump periodically on both legs and move forward. Repeat the process for a few rounds.
    Now stand straight, legs in attention position. Lower your left knee until it touches the ground. Slowly repeat the process with both legs. Do it for the next 10 minutes.
  2. Then after, run at a slow pace for approx. 2 minutes. The jogging trick eliminates Lactic Acid from your muscles.
  3. Now, STOP Jogging! Sit on an even surface/mat with legs folded. Straighten out your legs in your front direction and slowly move your shoulders clockwise & then after the anticlockwise direction.
    Do it for 1-2 minutes for each direction. Most likely, you will feel physically relaxed. Then after, Get up and jog up for 1 minute at slow speed.
  4. Now start a sprint for 1 minute at a faster speed. In this duration, you have to run at your full speed.
    Relax now!
    Again, start jogging at your normal speed for some time.
  5. Jogging, daily in this particular manner will offer you great benefits, in the face of a healthy body.
    However, you must consult your physician as well. Obviously, it is advisable as health conditions may vary per person.

Stress & Tension: Stay Positive, Happy And Healthy

Every one of us have had felt stressed in a while. Why do we feel stressed? The answer is simple. We suffer the feeling in situations where we overburden ourselves with work. For instance, when we have to handle a difficult task or execute a large size assignment for which we weren’t ready, we fail to handle the pressure and get stressed and nervous. Though, there can be other situations where people may well experience stress & tension.

As for you, you must stay cautious with the problem as it may somehow ruin your entire day. In addition, it can affect your capability to think and evaluate situations. As to get relief from the problem of stress & tension, a lot of people take the help of medicines.

Why People Experience Stress & Tension

Of course, these medicines help them reduce stress; still, they aren’t the permanent solution. They are effective for a little time. On the other hand, taking these medicines on a regular basis can be terrible for health. A number of medicines can be addictive as well as can have side effects.

Hence, it would be wise to find some alternate methods against the problem of stress. Let’s learn about some of the methods as well as understand how can these measures help you fight against stress.

Evaluate The Situation: Eliminate Stress & Tension

It has been observed that stress & tension are most commonly caused due to particular reasons or things. Initially, you need to identify the reasons for your problem. Later on, you should try to avoid events or situations related to them.

Evaluate The Situation And Find A Solution

If it isn’t possible for you to avoid the situations or events directly, then at least never keep yourself alone on such an occasion. Don’t stay alone for this time period as loneliness can make the problem fiercer.

Other than that, you should share your problem with your family and friends. The formula is accurate as if when you talk with others about your problem, you get the solution for even the biggest of your problems.

Don’t Worry, Be Cool: Good Days Will Be There Soon

The problem of stress is typically visible in people who fail to leave behind their life’s bad experiences but also feels sorry for the matter from deep in their heart. These people fail to bear even a few downfalls in their life and go into depression.

In case, you are suffering from related symptoms or going through a bad phase, you should study the life experiences of some successful people.

It was yesterday when I saw a video on YouTube where I learned about some great celebrities like Jim Carrey and Johnny Depp who had suffered great losses in their life and were not born lucky or rich. You should read about their life.

Stress & Tension – Don’t Worry, Better Days Are Near

When you’ll read about them, you’ll discover as if many of them suffered great downfalls in their life, multiple times. Despite those difficulties, they were successful in life as they never gave up hope. It might be a hard fact for you to swallow, still true.

Opposite to us, they faced the challenges bravely and handled their respective situation in a sensible way. As you may guess, they were victorious against all odds and achieved fame as well as the love of millions.

If they attained success beating all odds, then why can’t you? They can attain a respectable place among the people, why can’t you? Think about it…!

Leave Negativity Behind: Avoid People Who Make You Feel Sad

If talking to certain people makes you sad or irritated, then it’s beneficial for you to avoid them. Along with this, if it’s possible for you to leave them or end your relationship with them, don’t hesitate. On the other hand, if you can’t fully take them out of your life, end your relationship with them; at least you must steer clear of their company.

Whatsoever your situation, you can attain peace and success in life after you adopt a stress-free life. Along with that, you need to keep a positive approach at all times.

Follow Your Hobby:

A lot of people experience stress & tension only when there is emptiness in their life or when people live alone. In order to avoid stress, keep yourself busy. Whenever you have time and do not feel like doing anything, you should start promoting your hobby. These kinds of activities will reduce your stress level and at the same time will help you raise your command over your hobby.

Slow But A Good Start:

Whenever you start some important work, you try to give your best to complete the job with excellence. You devote your valuable time and efforts to the work. Despite your effort, sometimes a number of problems arise during the initial days of the working process. Due to this, you may possibly experience a lot of stress & tension. As to prevent such a situation, you must carry out every of your job in the most effective way, cautiously.

Obviously, when you avoid doing mistakes in the opening days of the project, you gain confidence in the task and consequently, you’ll accomplish the task without any big mistakes.

Slow But A Good Start – Never Give Up

Accept Challenges, They Make You Strong Against All Odds:

Healthy Challenges and calculated risks make the person strong both physically and mentally. Besides these little hardships help him/her tackle the greater difficulties of life and consequently achieve success in the end. Clearly, those people who are fearless against taking challenges and risks can travel far in their life to achieve success.

In your conquest to achieve success, you should make a habit to welcome and accept every fresh opportunity with a good heart and enthusiastically.

Accept Challenges, They Make You Strong Against All Odds

Prior to starting any work, build a proper strategy as well as calculate an estimated timeline for each project/task. The timeline will make it easy for you to evaluate your work efficiency plus it helps you accomplish the task in the limited time frame.

There are times when you face a number of problems during work. As to solve the problem, you ought to share them with your colleagues or seniors. Definitely, you’ll find an efficient solution to the problem/s. As you might have guessed, sharing your problem with others is a good way to find a good solution to an unlimited number of problems.

Feel Good: Enjoy Successes No Matter How Small They Are

If you desire stress-free days, you should start living a happy life. You ought to learn the art of finding happiness in small events. No matter the size of your success, you must take pleasure in it.

These little happy moments and successes make you courageous against problems, as well you gain confidence.

From this time forth, you may well carry out your jobs with enthusiasm and confidence. This will ultimately help you live a stress-free & tension-free life.

Apart from that, you must focus on improving your work quality slowly but surely. It’s important that you add quality to your work and keeps on improving it, or else you are not going to get an adequate price.

You will definitely keep in accord with me when I say that there will be a lot of people in your society or in your city who may well be sharing their profession or post with you. They would be working in some other company or place on the same designation as yours. Despite this, do you think the wages would be the same for all these people? Definitely, NO!

The majority of the people get fixed to their regular salary and position for years as they never try to enhance their talent. Whereas there are a number of people who strive for excellence as they try to deliver quality through their work. As a result, they earn lots in terms of money and fame. It is when you offer quality in your work; you are praised by your associates and seniors at the office, which certainly adds happiness and satisfaction to your heart. It helps you release mental stress & anxiety.

Additional Suggestion:

Other than the above formulas, you can live a stress-free and tension-free life when you add physical and mental activities to your routine. In case, you have a very busy schedule and fail to manage to go to a GYM, you should at least do “Jogging in the morning”.

Cleanliness And Hygiene: Importance of Personal Hygiene in Life

“Doesn’t matter if we are talking about our personal hygiene or about the hygiene of our house, Cleanliness or Hygiene is a must for us all? It is because the habit of cleanliness or hygiene helps you stay strong against Infections. As an encouraging effect, you remain positive plus you observe a beneficial change in your personality.”
Hygiene or cleanliness is one subject that is directly related to our health. Personal hygiene directly affects your personality. More like the food you eat, clothes you wear and sound sleep has an effect on your body, cleanliness has its effect too. Cleanliness and Hygiene are essential for you as well. The following points can make you understand the truth in a better way.

Effect of cleanliness & hygiene on personality:

Our self-confidence helps us to fight every situation in our life. Thus, you will agree when I say positive Self Confidence is needed by us in every phase of our life. Personal Hygiene is a lot helpful with your confidence. If you follow a hygienic and pure life, you will observe a change in your personality. Your habit of cleanliness helps you improve your social status and people respect you.

Lack of Cleanliness & hygiene reduces Self Confidence

For instance, you have a taste for designer clothes as well as you wear all rich clothes. While on the other hand, you have unclean hair, nail, and foot. Do you think your clothes will impart any positive effect on the people around you? I don’t think so and you may agree too. Untidiness in your physical appearance may definitely spoil your personality. The charm of your clothes will die out. Clearly speaking none spends their valuable time with dirty and infected people.

Don’t risk your health: Your life matters

People living in dirty and unclean places appear to be unhealthy & infected. Then again, if you really want to escape the related infections or diseases, you must work on your cleanliness and hygiene. It is important that you keep your personal hygiene as well as your surroundings clean. This kind of habit is significant if you want to maintain your health. Furthermore, it helps you improve your body’s immunity.

Work On Your Personal Hygiene And Keep Your Surrounding Clean

Diseases like Cholera, Typhoid, Diarrhea Dysentery, etc are caused due to person’s unhygienic behavior. Thus, it’s better for everyone to stay alert and adopt the habit of cleanliness. You should encourage people around you with healthy activities like washing hands with soap before & after eating, cleaning hair and nails by cutting them regularly as well as rinsing the mouth properly with water, equally brushing your teeth. Likewise, you can avoid many diseases if you take care of your personal hygiene.

Why you should care about Physical cleanliness or Personal Hygiene?

In a world where everyone is running for some or the other thing, you cannot stay behind. You need to go out of your nest and face the hardships of the world. It is necessary and you can’t avoid it, since working with the outer world makes you capable to meet your daily necessities.

The question is- What’s your plan against the germs and infections produced by them?

The most accurate solution to the problem is ‘Bathing’. Bathing is the most effective method to keep your body clean. It is also your best defense against the army of germs that you face every day when you go out. On the contrary, end where you are not taking bath every day, you are surely risking your health. It is as if you are writing a formal invitation for disease. Then again, brushing twice a day with good toothpaste is important. You should as well use a good quality anti-bacterial mouthwash to rinse up your mouth.

Bathing Most Effective Method To Keep Your Body Clean

Other than the above points, it is important for parents to motivate their kids to hygiene. They should grow a couple of good habits in them. For instance, they should wash their hands before/after lunch or dinner, as well as should wash their hands properly after using the washroom. Some people lack the habit of washing their hands every now and then. They forget to wash their hands after using the washroom. Furthermore, they take their food with dirty hands. Believe me or not, this habit can make them very-very ill. On top of that, this bad habit can at times be a cause of a person’s death.

Situations where the habit of hand washing really pays off:

There are various situations in our daily life where cleanliness & hygiene matters most. For instance, if you are going to cook then it’s necessary for you to wash your hands with soap, prior to touching anything there in the kitchen. Besides this activity, you should wash your hands properly after using the washroom, after sneezing or coughing, and after touching the garbage or garbage bin.

Wash Your Hands Properly After Using Washroom, After Sneezing Or Coughing

It is important that you take a sanitizer with you. In places where you could not find soap & water, use the sanitizer on your hands. On your trips, use a sealed pack of mineral water else you can get ill. The unpacked polluted water can affect your health; in addition, you may get affected with one or the other disease. Similarly, use clean water for washing fruits and other vegetables.

Learn about the Psychological advantages associated with cleanliness & hygiene:

The person who cares for his/her cleanliness senses more internal confidence. Especially, these people are comfortable solving their social problems and can handle harsh situations perfectly. As a result, their prospects of success at their workplace or in other places grow a lot. Thus, adopting one or two healthy habits may well help you feel better and for sure help you avoid diseases.

Cleanliness & Hygiene Such As Washing Hands, Cleaning Hair And Brushing Teeth

Some of the personal habits related to cleanliness & hygiene such as washing hands, cleaning hair and brushing teeth, etc destroy the diseases causing bacteria. The habit provides physical benefits to the body as well as provides mental benefits too.

Diabetes: A Comprehensive Guide on Diabetes Mellitus 

Diabetes Mellitus is a chronic medical condition that impedes the ability of the body to produce blood glucose. Blood glucose is the primary source of energy. It is generated from the consumed food. Insulin is a hormone, wherein glucose is injected into the cells to boost energy.

Type 1 diabetes prevents the production of insulin. While type 2 diabetes does not generate or take advantage of insulin. Owing to the inadequate quantity of insulin, glucose remains intact in the body. This could lead to serious health issues.

Diabetes Prevents The Production Of Insulin

Even though there are no remedies to alleviate symptoms of diabetes, certain steps are available for Diabetics to manage the problem and stay healthy.

Some of the various types of diabetes are mentioned below:


Type 1 diabetes is a condition in which the body fails to produce insulin. It means that you require frequent insulin injections to stabilize blood glucose levels and keep the problem under control. It is commonly found in both children and adults.

Various researches conducted to track the risk factors associated with Type 1 indicate the chances of developing this serious disease might be due to external factors and constant exposure to viral infections.

Type 1 Diabetes- Commonly Found Amongst Children And Adults
  • Dry mouth
  • Feeling thirsty
  • Incessant urination
  • An unexpected loss of weight
  • Lethargic
  • Poor eyesight


Those people diagnosed with Type 2 diabetes encounters high blood pressure, excess weight, and lack of nutrition at the time of pregnancy. It is heralded as one of the common types of diabetes that is responsible for the majority of cases.

It is a medical condition in which there is a rise in blood glucose levels. Thus, the cells present in our body fail to respond and act accordingly.

Type 2 Diabetes Mellitus


Gestational diabetes is diagnosed in pregnant women. It is a condition in which the body is impervious to insulin. However, this type of problem gradually fades away soon after a baby is born.
The chances of developing type 2 diabetes are higher in the long run. Especially for people who have undergone Gestational Diabetes.

Gestational Diabetes


External factors like obesity or excess weight contribute to the rise of monogenic diabetes. A Monogenic type of Diabetes is inherited from ancestral genes. The concerned physicians would initially examine in detail the cause of the polygenic type of diabetes by performing a blood sugar test (blood glucose test). Genes offer a step-by-step guide on producing proteins within a cell. Protein does not function effectively if there are alterations in genes.

What are the Symptoms and Causes:

Some of the signs and symptoms are as follows:

  • Enhanced thirst, hunger, and urination
  • Lethargic
  • Poor eyesight
  • Skin irritation
  • An unexpected loss of weight

What are the primary causes of Type 1 Diabetes?

One of the factors behind the causes of Type 1 diabetes is that our immune system destroys insulin-producing beta cells present in the pancreas. Scientists hold the view that genes and external factors like viruses contribute to the development of type 1.

What Primary Causes leads to Type 2 Diabetes

Poor lifestyle and genes are the major cause of the rise in Type 2 Diabetes. The possibility of developing this type of problem is the absence of being physically active, obese, and excess weight. Overweight or additional belly fat is associated with insulin resistance, heart diseases, and blood vessel diseases.

Causes of Gestational diabetes

Hormonal alterations coupled with poor lifestyle and genetic factors lead to gestational diabetes. It occurs when the pancreas is unable to produce adequate insulin. Hormones that are generated by the placenta are held responsible for insulin resistance.

This condition is common among pregnant women. Whereas, some women have the capacity to produce insulin to prevail over insulin resistance while some fail to do so.

Causes of Monogenic diabetes

Alterations in a single gene and mutations contribute to the development of monogenic diabetes. It is often inherited from ancestral genes that prevent the pancreas from producing insulin. Neonatal diabetes and maturity-onset diabetes of the young are some of the common types of monogenic diabetes.

What’s the Cure?

As per the research, there are no suitable remedies available to alleviate type 1 and type 2 diabetes. However, incorporating certain changes in your daily regime would provide some respite from the suffering.

Diabetes Management:

Natural therapies like guided imagery, and muscle relaxation techniques are crucial in managing this chronic disease. If you are a Diabetics, you have to pay close attention prior to the consumption of supplements as some appear to be counterproductive. Therefore, it is imperative to consult a physician before taking supplements.

  • You can keep Blood sugar levels in control by checking at regular intervals. Ensure that you take medicines and balance your meals.  Also, you must encourage a regular exercise schedule, meditation, and getting adequate sleep.
  • Formulate a diabetic eating plan by carrying healthy snacks.
  • Engage in a regular workout. It helps you to stay physically fit & active. It is also helpful in burning calories and stabilizes blood glucose levels as well.
  • Stick to a healthy weight in order to successfully manage the problem.
Exercise Is Important With A Healthy Diet Plan And Treatment

How to prevent Diabetes?

Some of the best ways to prevent the disease are as follows:


Constant consumption of foods rich in sugar and refined carbs can be bad for your health. It increases the risk of type 1 and 2 diabetes. Our body breaks down food particles into tiny sugar molecules. The blood absorbs the tiny molecules of the food and carries it to every part of the body. A significant rise in blood sugar triggers the pancreas to generate insulin. It is a type of hormone that guides sugar to leave the bloodstream and proceed toward the body cells.


Diabetics should engage themselves in some exercises for diabetes as these can be one of the best-suggested activities to prevent the problem. Physical activity helps in regaining the insulin sensitivity of cells. As a result, the body will take less insulin to manage the blood sugar level.

For example, aerobic exercise, weight-lifting, and strength training are some of the recommended techniques to evade this chronic disease. A recent study disclosed that engaging in exercise helps burn excess calories.


Water is a natural beverage that has multiple health benefits. Research has found that a constant intake of water improves insulin response. Thus, it manages the blood sugar level. You need to avoid beverages with a huge quantity of sugar, ingredients, and preservatives. These kinds of beverages can be the reason for the development of type 2 diabetes.


People struggling to cope with prediabetes need to keep a check on their weight. They may possibly have gained additional weight at the midsection and in abdominal organs like the liver. It’s visceral fat and it triggers insulin resistance and inflammation thereby leading to the problem. Some of the suggested options to lose excess weight are to resort to low-carb, Mediterranean, and vegetable diets.


Smoking is one major cause of the development of chronic ailments. As a Diabetics, you may well be aware of this fact. Problems such as heart diseases, digestive tract problems, cancer, prostate, and emphysema can affect you. The list is not complete. Smoking habits are the reason for many other health problems. You need to leave this habit as it may well lead you to DEATH.


Diabetics have to focus on a low-carb diet and consequently, they can reduce the risk of the disease. Try to manage blood sugar and keep insulin levels under check. Thus, one must consume a maximum quantity of ketogenic or low-carbohydrate diets.

Managing type 1 and 2 Diabetes with Ayurveda

Today, many people around the globe are struggling with diabetes mellitus. As a solution, they are switching over to Ayurvedic treatments to successfully manage this chronic disease. A unique combination of Shardunika, Kutki, Punarnava, and Guduchi is helpful in keeping health issues at bay. Experts recommend taking half a teaspoon thrice a day containing warm water. Now let us discuss some of the feasible remedies to the problem.

  • Place one cup of water in a copper vessel and drink it in the early morning.
  • Replace dairy products, sweets, and carbohydrates with fresh vegetables and herbs.
  • Include turmeric in your daily diet to control your blood sugar level.

One tablespoon of aloe vera gel combined with a half teaspoon of ground bay leaf and turmeric is helpful in regulating blood sugar levels. Experts suggest taking it twice a day prior to lunch and dinner.

Diabetic Diet: 20 Bad Diet Choices with Diabetes

In case you are a diabetic, you must definitely follow a healthy Diabetic diet plan. It is essential for you as it tells you what types of foods to eat and in what quantity during meals and as snacks.

A proper diet plan for diabetes helps you better control your blood glucose, blood pressure, and cholesterol, in addition to maintaining the proper weight. If you must lose weight or maintain your current weight, your meal plan can help.

People with diabetes should pay particular attention to make sure there is a balance between their food, insulin, and oral medications, and exercise, to help control their glucose level.

This sounds like a lot of work, but your doctor or nutritionist can help you create a meal plan that is right for you.

Diabetes Diet Plan

Below is a list of Bad Diet Choices with Diabetes:

  1. Sugary foods:

    It is essential for diabetics not to consume sugar or foods that contain a lot of sugar since they have a negative effect on glycemic control. Some of these foods are chocolate, candy, jam, honey, and ice cream, soda with sugar, alcohol, and cookies.

  2. Foods with Sodium:

    Food items that contain salt or sodium raise the level of blood pressure, causing hypertension, thus leading to cardiovascular disease. Bread, pizza, sausages, cheese, chips, and butter are some of the food items with a high level of salt, so it’s better you keep them out from your Diabetic diet plan.

  3. Foods with fat:

    These items can increase weight, cholesterol and can cause heart disease. Some examples are egg yolk, meat with a lot of fat, butter, etc. The fat used should be extra virgin olive oil.

  4. Refined flour and bread:

    These foods when they enter the body immediately turn into glucose in the blood, so they should be avoided. Rice, white bread, cookies, and pasta contain these elements.

  5. Dairy:

    All milk products that are not skimmed must be eliminated from the diet of diabetic people, such as margarine, yogurt, cheese, and cream.

  6. Pasta and rice:

    Pasta and rice (with the exception of whole grain) are processed foods that contain high levels of carbohydrates. The problem with these foods is not only that they increase sugar levels, but that, lacking fiber, it slows down the absorption of glucose even more. So the problem multiplies.

  7. Flavored yogurts:

    Yogurts with flavors, chiefly those which are made from fruit yogurts, may be low in fat but they are rich in sugar. In that question of what foods I cannot eat if I have diabetes, tasty yogurts are one of them because they will increase the levels of sugar in the body.

  8. Cereals:

    One of the most horrible complements for your morning food is cereals. Cereals are one of those foods that diabetic’s patients cannot eat as they are processed and their hydrate levels are very high. Keep away from cereals at breakfast. This will not only be good to stabilize blood sugar levels but also it can help regulate appetite.

  9. Prepared coffee:

    The coffee in the cafeterias or the coffee prepared in the supermarkets is not a good supporter of diabetes. This type of coffee contains high levels of liquid carbohydrates, which translates into an increase in blood glucose. In addition, this type of drinks will not satisfy our appetite.

  10. Dried fruit:

    Depending on the type of fresh fruit, it may already be food that diabetics cannot eat. In the case of dried fruit, it is one of the fruits for diabetics to avoid. The dried fruit has a large amount of carbohydrates, so there is no need for further discussion, they should be eaten.

  11. Packaged snacks:

    Snacks which contain refined flour are not good for the sugar patients. Intake of this type of diet will give rise to lots of health issues. Not only because it increases blood sugar, but because it does so at a speedy rate and in an uncontrolled way.

  12. Chips:

    Chips is food which should be avoided by the sugar patients. They are a great source of sugar and so it’s necessary you maintain your distance from them. It is one of the foods which should not find place in your Diabetic Diet Plan because of the high level of carbohydrates.

  13. Sugary drinks:

    The Coca-Cola, the Fanta, or any other type of sugary drink aren’t considered best foods for diabetics and thus should be avoided completely. It is one of the foods that aren’t at all favorable for a diabetic as it works completely opposite to your diabetic diet plan.

  14. Sweets or candies free of sugar:

    Foods are sugar – free or sugar-free, they do not contain sugar but a high degree of carbohydrates and fats, which eventually the body converts into glucose and therefore you need to be careful with the consumption.

  15. Energy drinks:

    Energy drinks such as hydroelectrolytic or isotonic, help to replenish all the effort that the body has used during long exposure to physical exercise. These restore salts and liquids, combining water with carbohydrates in the form of sodium, maltodextrin, fructose, and They are similar to soft drinks, the only difference is that they are effective, because they are energizing and create a repetition of consumption.

  16. Roasted fruits and vegetables:

    There are some fruits for diabetics to avoid. These can be harmful to their health if consumed in excess, such as plantain, both ripe and cooked, carrots and potatoes. Eating potato chips can lead you to gain weight and raise the sugar in your blood.

    French fries and donuts are very harmful food for people with type 2 diabetes as they are foods full of carbohydrates that cause blood sugar to rise. Fried food absorbs a lot of oil fat, leading to fried food in high-calorie foods. Tran’s fats raise your LDL cholesterol and increase the risk of having a heart problem. Many fried foods are high in trans-fat if they are fried in hydrogenated oils.

  1. Some types of fruit:

    Although fruits can be an ideal alternative for sweets, there are some exceptions which represent a risk to the health of the subject. These exceptions include all those fruits that contain a high percentage of sugar.  Fruit juices: A juice is not equal to whole fruit. Although the juices are natural, when crushing them we are removing their fiber. So a fruit juice will only consist of water, sugars, vitamins, and minerals. The fiber of the fruit helps with the slow absorption of sugar in our body.
    In its absence, the sugar of the fruit gets absorbed quickly by our body and affects the body in a drastic way. This is the main reason why a person with Type II Diabetes should avoid fruit juices.

    Let’s see some examples.

  • Pineapple
  • Fig
  • The plum.
  • Fruits of syrup. In general terms, fruits that are very ripe are not recommended for diabetics, since their sugar level increases.
  1. Foods with high-fat content:

    These foods represent a risk factor in terms of weight gain in an exaggerated way. Depending on the metabolism of the person the risk will be higher or lower. As we have seen previously, obesity is particularly dangerous for people with diabetes. Therefore, fatty foods should also be avoided; Some of these are the following:

  • French fries (homemade or artificial).
  • The artificial
  • The meats with fries.
  • The empanadas.
  • Popcorn with butter. In general terms, fried foods, or meats with high-fat content, represent this risk for the diabetic.
  1. Artificial sauces and the salts:

    Artificially processed sauces usually contain chemical sweeteners that are particularly detrimental in the case of diabetes. Some others are processed with honey or some other ingredient with high levels of sugars in its composition, which is equally dangerous for the subject. Salty foods can also pose a risk to the diabetic. Ideally, eat the lightest possible salt, or even avoid salting some foods that already contain natural salts in their composition.

  2. Processed meat and sausages:

    Processed meat such as bacon and dried meat, as well as sausages are high in sodium, which greatly harms health and can worsen diabetes. In a study published in 2011 in The American Journal of Clinical Nutrition, it was shown that those people who ate at least 3 ounces daily of this type of meat, had a 19% higher risk of suffering from type 2 diabetes. Similarly, people with diabetes with this type of diet had more problems controlling their blood glucose.

Foods that you should not consume in excess

– Sweets

– Refined sugar

– Honey

– Ice creams

– Chocolates

– Refreshments

– Creams

– Fried

– Fats

– Pasta

– Milk

Now you know a list of foods not fit for your Diabetic Diet Plan. Take note and do not endanger your health.

Diet Plan For Diabetes
Final considerations:

People with diabetes can have a full life, in addition to enjoying meals with pleasure, as long as they comply with their diet and stay in control with the endocrinologist on a regular basis.

Currently, there are quite good treatment alternatives that can give the diabetic a greater comfort in terms of their treatment, such as insulin pumps, for example. As well, there are certain exercises for diabetes which are quite effective against the problem. Therefore, taking care of your health is fundamentally a matter of habits, and among them, you cannot miss those that have to do with being careful with what you eat.

We know, Diabetes is a health problem that occurs due to the gradual decline in the creation of the insulin in the pancreas. However, there are great many myths with diabetes amidst people. There are lots of misconceptions related to the correct type of food, quantity and factors behind its growth etc. Read about 15 Most Popular myths about type-2 Diabetes.

15 Popular Myths with Diabetes Explained

Diabetes is a medical condition which occurs due to the gradual decline in the production of insulin in the pancreas. There are innumerable myths and facts that revolve around diabetes. People have misconceptions with respect to this chronic ailment right from the accurate intake of food to major factors behind the development of this condition etc. Today we shall be discussing some of the biggest myths about type-2 diabetes and how to control diabetes.


Frequent consumption of sugar need not necessarily lead to diabetes. Experts might even recommend switching over to a sugar-free diet. In such cases, one should resort to a balanced diet that includes a few traces of sugar content.

Diabetics Should Cut Back the Intake Of Sugar

Diabetes is presumed as one of the rampant diseases of today’s world. In fact, it has claimed the lives of millions of people across the globe. The sharp decline in the proportion of insulin contributes to the rise of this dangerous disease.


There are certain starchy food items such as noodles, rice, and cereals which are rich in carbohydrates and main sources of energy. As a result, you need to pick the ones containing a huge quantity of fiber. Ex: Wholegrain.

Intake Of Starchy Foods

Several studies have disclosed the fact engaging in regular exercise could help in regulating blood sugar levels. However, you need to consult a renowned physician and discuss taking a blood sugar test prior to workout.

Experts suggest executing the test at least half-an-hour before exercise especially for people taking medications and insulin.

A major benefit of performing the above test is that it helps you to gauge whether blood sugar is normal, average or below average. Health care professionals would even recommend carrying snacks to stabilize the level of blood sugar.


Obese people are the only ones affected by Diabetes. This Majority of the people who are in normal condition or underweight do suffer from this chronic disease.


The amount of glucose present in your blood is purely based on the intake of carbohydrates. Your best option to manage the level of blood glucose is to get familiar with the amount of carbohydrates required and sticking to a diabetic diet.

Consuming Bitter Foods Helps In Regulating The Level Of Blood Glucose

Type 2 diabetes is one of the major factors behind blindness and amputation. Worry not! That’s not true for every case. You can avoid the condition by taking annual health check-ups.


The overall content of carbohydrate contained in whole grain rice is an ideal option for people with diabetes since it provides adequate fiber.


If a person is diagnosed with type 2 diabetes and advised to take drugs without even altering diet plan, then the chances of insulin production in the pancreas is high. In such cases, you need to stick towards a healthy diet plan and regularly engage in exercise.


Another diabetes wrong belief is with respect to getting pregnant if an individual is suffering from Type 2 diabetes. At this point in time, they are more concerned about the health of their child. However, health care professionals hold a different view. Actually, there are many cases where diabetics have undergone a normal pregnancy.


If a woman is diagnosed with gestational diabetes, then the chances of type 2 diabetes will be higher for both mother and baby in the long run.


Even though there is no harm in consuming food items containing fat, it might disrupt your digestion process. In addition, a huge volume of fat could amplify the blood glucose levels thereby making it complicated to stabilize it.


People have different notions when it comes to executing certain activities at workplaces. There are quite a few people with type 2 diabetes suffering from poor visibility and mobility. Such groups of people are eligible for benefits.


The above statement is false as there are certain bypass surgeries available to completely ward-off the condition. You can enhance the overall quality of life and longevity by taking proper medications and engaging in exercise.


Experts are of the view that there is no specific diet plan for people suffering from diabetes. Eating pattern and style might vary for each people. Ex: Consume a Mediterranean diet rich in vegetables, proteins, fats, and low carbs.

The above mentioned are some of the common myths and facts related to diabetes.

Corona Virus: A Comprehensive Guide to COVID-19

Coronaviruses (CoV) are zoonotic diseases that could lead to the development of serious ailments including Acute Respiratory Syndrome and Middle East Respiratory Syndrome (MERS-SoV).  Corona virus (CoV) are zoonotic diseases that are passed between people and animals.

Experts are of the view that Coronaviruses (CoV) is not deadly when compared to SAARS which claimed the lives of more than 7500 people worldwide. The death toll in China was approximately three hundred during the outbreak of the virus in 2002-2003.

Signs and Symptoms of Corona Virus

Some of the common signs and symptoms of Corona Virus are as follows:

  • Breathing complications
  • High Fever
  • Cough
  • Respiratory issues
  • Shortness of breath

In addition to the above-mentioned issues, people suffer from kidney failure, pneumonia and could even lead to death.

Types of Human Corona Viruses

Corona Viruses are broadly classified into four namely:

  • Alpha
  • Beta
  • Gamma
  • Delta

Human Corona Virus was first identified in 1960. Some of the most popular human coronaviruses are as follows:

  • 229E (alpha coronavirus)
  • NL63 (alpha coronavirus)
  • OC43 (beta coronavirus)
  • HKU1 (beta coronavirus)

Coronaviruses like 229E, NL63, OC43 are found in people, bats, and camels. SARS-CoV and MERS-CoV are deadly viruses that pass between animals and human beings.

MERS Corona Virus

Middle East Respiratory Syndrome Corona Virus was first reported in Saudi Arabia in 2012. It had a drastic impact on people causing severe illness and spread to more than twenty-five countries. Those suffering from the disease experienced acute respiratory ailments, intense fever, cough, and shortness of breath.

The World Health Organization stated that people suffering from diabetes, acute lung disease, and kidney failure are vulnerable to MERS. They hold the view that one should avoid close contact with camels, cut back the intake of raw camel milk, urine and stop taking undercooked camel meat.

2019 Novel Coronavirus

Novel Coronavirus (NCoV) is a type of Coronavirus that triggers mild ailments like the common cold. Those individuals affected with 2019 NCoV will be monitored than patients suffering from common coronavirus. Health care officials are currently striving hard to track the exact source of disease.


The best ways to prevent the spreading of disease is to wash the hands thoroughly, close the mouth while sneezing and coughing.  Cook meat and eggs thoroughly. Resort to alcohol-based hand sanitizer mixed with alcohol especially in the absence of soap and water.

Individuals must avoid touching their eyes, nose, and mouth with unwashed hands. Therefore, it’s important that people stay at home while falling sick. Take advantage of a standard household cleaning spray and cleanse frequently touched objects.

Those people who have developed fever and symptoms of respiratory ailments must immediately seek the attention of a professional health care provider. The concerned physician might ask the individual to conduct laboratory testing based on the diagnosis. Pay close attention to individuals suffering from CoV and damaged organs. It helps alleviate symptoms of the deadly disease.

Coronavirus: Fight Against COVID 19 – STAY ALERT, FEAR NOT

A Coronavirus Guide

Don’t touch your Eyes, Nose, & Face

Save Yourself and Your Family against the CORONAVIRUS attack:

  1. Stay Away From Crowds. Isolate yourself with your family.
  2. You have to assume that you might have some in contact with a corona patient. So, it’s necessary you pay extra attention to cleanliness and hygiene.
  3. Move out in case of emergency only or to collect essentials for your home. Always wear a mask when going out. A Mask offers you an extra layer of Protection.
  4. It would be best that you wash your hands, face and other uncovered body parts with alcohol-based soap or hand sanitizer every time you return from outside to your home.
  5. It’s essential that you avoid touching your mouth, eyes and nose every now and then. Encourage your family members to adopt respiratory hygiene. Cover your mouth with a handkerchief or tissue every time you cough or sneeze.
  6. Employ a standard household cleaning spray to clean the frequently touched objects.
  7. In case you are dealing with a health related problem and have developed fever, symptoms of respiratory ailments, you must immediately seek out the attention of a professional health care provider.

COVID-19… is a contagious disease, which spreads by the recently discovered Novel Coronavirus.


When a patient infected with COVID-19 sneezes or coughs, the tiny droplets of cough coming out from the mouth or nose gets spread into the air or fall on a surface.

When another person who is nearby comes in contact with it and breathes in the infected air, there is a great possibility that he/she may get directly affected by the disease. On the other hand, there can be a situation where someone puts his hand on the mouth, nose and eyes after touching the drops on the infected surface, and then this infection can surely affect him/her.

Therefore, it is important to stay at least one meter away from someone sneezing or coughing.


Studies show that the coronavirus can dwell on surfaces for a few hours to several days. It also depends on the type of surface and the temperature. If you find any surface dirty, clean it with a standard household cleaning spray.


There is currently no vaccine or treatment available for the treatment of Coronavirus (COVID-19).

80% of the patients do not need any treatment. The symptoms of a Covid-19 virus generally go away with time. The patients get cured on their own by just isolating them for at least 14 days minimum.

Self-care against Coronavirus:

If you encounter minor symptoms to the problem, its better you stay at home until you’re fully recovered. You can relieve your symptoms if you:

  • Take proper rest and sleep
  • Keep yourself warm
  • Drink plenty of liquids
  • Use a room humidifier or take a hot shower as to ease a sore throat and cough.

Less than 20% of the patients need to be taken to the ICU. In situations where you experience fever, cough with difficulty in breathing, its best you immediately seek for medical care. It would be wise that you act fast.


There is no cure at the moment. The symptoms of Coronavirus generally go away with time for nearly 80% of patients. As for serious patients, some medicines are used.


A healthy person does not need to wear a mask. But when there was a lot of fever, wear a mask. Even if you have returned from a hospital, wear a mask. Keep washing your hands, and use an alcohol based sanitizer for hand washing.

Though, there are public places like at grocery stores and pharmacies where the social distancing measures are difficult to maintain. Thus, it is highly recommended that you wear cloth face coverings or face masks while visiting these places.

Wearing masks becomes essential for health care workers as they are forever in the range of the problem. They should wear hospital-grade masks at all times.

As for people who are working at other important places which are open during the epidemic should wear special masks or homemade masks of multi layered cotton. Overall speaking, Masks can provide you with protection in comparison to wearing nothing during this wide-spread pandemic.

Who is at risk of contact with the infected and when?

Medical staff caring for infected patients is at a higher risk of getting the infection. If any of their co-workers get infected and as they are working with them, they are more susceptible to Corona virus.

The same, if you are unknowingly traveling with an infected patient or living together under the same roof with someone who is infected, then the risk of Covid is much higher. The symptoms of Corona are visible in more or less 14 days.

COVID-19 Symptoms- Visible From Start to Finish:

Initially, the patient experiences mild fever, cold and cough. As the infection increases person gets suffered from Pneumonia, experiences shortness of breath (ARDS) and sepsis and septic shock.

Patients with severe symptoms are admitted immediately directly in ICU. Patients with mild symptoms are not admitted to the hospital. There is a rare possibility that the disease might revert back. However, if you notice the symptoms again, you should immediately contact the hospital.

When Symptoms Gets Visible, Who Should You Contact?

If you are experiencing fever and cough as well as dealing with some kind of respiratory problem, you should at ones visit a hospital. In other case, if you have recently visited a Corona affected country, you should consult a physician straightway. It is of prime importance that you do not get in touch with other people before a full check-up.

Which age group is most at risk against the disease?

Corona is one deadly disease of our time. Most of the people all over the world hadn’t even heard of such a disease. So, if you have a viewpoint that Corona affects a particular age, then you are wrong. Coronavirus can affect people of all ages. However, children and youth generally do not have to face a more serious situation. Elderly and already ill people, having a medical history of cardiovascular disease, high blood pressure, lung disease, cancer are at greater risk.

What’s the role of Sanitizer?

A sanitizer is recommended only when you are taking care of a infected. Otherwise, it is enough to wash hands for 20 seconds with soap. Though, if you are out of your house to get something, you must use a sanitizer for cleaning your hands on return.

At the same time, clean your other body parts that were open. Change your clothes and keep the old clothes for cleaning in a separate corner or in the washing machine.

Unfortunately, there aren’t any vegetable or fruit that can help you escape the problem or cure it. Though, you should continue eating certain vegetables and fruits that strengthens the immune system.

By taking a healthy diet, you help improve your immune system. There are no specific food items that can help in the fight against COVID-19.Though, you can eat some vegetables and fruits to make your body strong and increase your ability to fight the viruses.

Here are some great food items you should add in your shopping list for your next grocery store trip.


    It is packed with phytochemicals & antioxidants that support the immune system. Also, it contains vitamin E, an antioxidant helpful against bacteria and viruses.


    They are a great source of zinc and copper, the minerals helpful with the growth & functioning of immune cells and thus improving the immune system.
    Other than that, Chickpeas are good source of protein that helps grow and repair the body’s tissues.


    Strawberries are a good source of Vitamin C. It is good for strengthening our immune system. As well as Vitamin C helps strengthen the eye’s cornea and retina.

  4. GARLIC:

    Eating raw garlic might not be tasty, but it’s good for your immune system. Despite its bad odour, this vegetable is believed to improve your immune cells’ ability to fight off cold and flu. And above, garlic has antimicrobial and antiviral properties that may well help fight bacterial and viral infections.

  5. GUAVA:

    Much like Apple, Guava is a magic fruit. It’s high in fiber and also in Vitamin C. Vitamin C deficiency is a great risk as it may be the cause for infections and illness. It helps you maintain a healthy immune system. Other than these benefits, Guava is helpful with high blood pressure. So you should plan to add it in your diet plan now!

  6. PAPAYA:

    Papaya is an excellent immunity booster as it’s a great source of vitamin A, B, C, and K. The fruit is great for the growth of body tissues that includes hair and skin. A medium-sized papaya can fulfill your daily requirement of vitamins.


    Spinach is abundant with vitamins and minerals. So, it’s evident that spinach can encourage your immune system. Other than that, Spinach is rich in Vitamin A, C and E, which helps you stay away from infections. As well as, it replenishes the blood cells.

  8. YOGURT:

    One of the immune system’s vital jobs is to check the gastrointestinal tract and avert germs, bacteria and other pathogens from entering the bloodstream and make you sick. Hence, if you want to keep your gut happy, make yogurt an essential part of your diet.


    It is an anti-inflammatory ingredient and can be taken in by mixing in a number of other food items. For instance, a mix of milk and turmeric is good to increase immunity.

Healthy Diet Plan for a New Mother and New Born

Being a mother is a strong and one most beautiful feelings, a woman can experience in her life. For a newborn, his/her mother’s milk is similar to nectar, which helps him/her gain nutrition and strength. As well, it is quite essential for his/her proper growth.

This is one biggest reason why Healthy Diet Plan for a New Mother is encouraged. The mother must intake food items that are healthy as well as are nutritious.

It is certain that you must have suffered a lot of problems during the pregnancy period, and would be experiencing tiredness lately. As to regain your strength, you need to add numerous energy and strength to provide food items. Of course, if you are health cautious and intake healthy items, then only the newborn could get the required nutritious elements, essential for his/her health.

Fact is, when you’ll be having a lot of healthy items, the milk you produce is of high nutritious value, which on the other hand will help the infant grow mentally and physically.

What A New Mother Should Take After Delivery:

After delivery, the new mother is in need of energy as during her pregnancy months she would have definitely lost much.

Healthy Diet Plan for a New Mother

She is in the need of nutrition supporters such as iron, vitamin, protein as well as DH or Omega 3. These elements are well needed for the mother as well as for the newborn. On the other hand, the deficiency of these elements can cause a blood shortage in the mother. The condition can also aid or give birth to a lot of terrible diseases.

At the same time, if the mother gets ill every so often, it can affect the immune system of the infant.

Healthy Diet Plan for a New Mom and New Born

Increase the water consumption:

After delivery, the new mother should increase her liquid diet, most importantly water. More water quantity would be the milk production in the body. There can be a condition where the mother doesn’t like the taste of water. In this case, to make the water tasty as well as keep it drinkable, one can add lemon or mint extract/essence. Moreover, the mother can have other tasty liquids such as lemon juices, etc.

These kinds of juices are quite tasty as well these can surely help anyone gain lost energy. Thus, it can be a taste provider for the mother as well as can help her regain her lost energy.

Calcium is much required:

As known by everyone, Calcium is one essential nutrient that helps someone strengthen their bones. During the pregnancy period, women lose their body’s calcium at a faster rate and ultimately need calcium in a good amount.

Why do they lose so much calcium?

During pregnancy months, the calcium quantity stored in the mother’s body gets utilized by the infant. This makes her calcium deficient. So it is prescribed for every new mother or going to be mother, that she should have calcium enriched food items and drinks during her pregnancy months as well as continue it for many months after delivery.

Vitamins and Calcium Requirements for New Moms

“The calcium is essential for her as well as for her baby’s physical and mental growth. “

Also, she could add a few calcium supplements to her diet, of course after consulting her doctor. Moreover, she should include fresh curd, broccoli, almond, soya bean, milk, etc in her daily diet plan. There are multiple other food items that are tasty as well as good calcium sources, worthy to be added to your menu.

Need for Vitamins:

Grains, corns, and green leafy vegetables help the body gain essential nutrients as well help the body with its basic necessity of vitamins. In fact, vitamins are of many types and each of the vitamin types has its special importance.

For instance, Vitamin B helps the body regenerate RBCs as well as helps repair and strengthen veins. As to fulfill all the vitamin requirements of the body, you should add Oats, Pulses as well as Green leafy vegetables to your diet plan.

Healthy Diet Plan: Omega 3 is essential For New Mother

For the proper growth of the child, physically and mentally, Omega 3 is required. If you are a new mom and feeding your infant with your milk, then it’s necessary for you to add Omega 3 enriched food items to your diet.

Fish, Walnut, and Flax seeds are good sources of Omega 3. On the other hand, you can pick up some of its supplements too, of course during the doctor’s consultation.

Healthy Diet Plan- Omega 3 is essential For New Mother

Healthy Diet Plan for a New Mother: Need For Protein:

Protein is an essential element that is must to be added when preparing a Healthy Diet Plan for a New Mother. After the delivery, the mother’s body gets deficient in many nutrients as well as proteins. As to recover from the loss of proteins, she needs to eat a lot of protein-enriched items.

Some of the items which she needs to add to her menu are Chicken, fish, and eggs. Red Meat is also a good source.

Or there can be a situation where you can be a vegetarian, strictly omit non-vegetarian food items, and don’t like eggs & fish, etc then you should go with pulses, soya, spinach, and fresh curd.

Adding these items, whether it is vegetarian or non-vegetarian or both in the menu plan, one can make proteins insufficient amount for herself.

Need for iron & folic acid:

When your body receives the folic acid and iron insufficient amount you and your little one remain healthy. Green vegetables, spinach, tofu, and sunflower seeds are good sources of iron.

Whereas legumes, broccoli, etc are some food items that fulfill your body’s demand for folic acid.