How you react to being diagnosed with Type 2 diabetes does not have to dictate how you feel about the disease. Type 2 diabetes, while a lethal disease, is not a death sentence. Your life is not at immediate risk just because you are a diabetic. Even though it is a serious cause for concern and you most definitely should work on a solution, there is no need to damn yourself or lose spirit.
It is certainly possible to live well despite having to control the type of carbohydrates and fats you need to eat each and every day. But there is hope even in doing a few but essential things to change your health.
It is all about blood sugar. Hyperglycemia is the condition underlying this form of diabetes and most of its problems…
cardiovascular conditions,
nerve and kidney damage,
skin problems, and
impaired vision
are all caused by chronically elevated blood sugar. For this reason, the first step to living well is to control your food intake so the high readings no longer cause internal damage. Talk to your doctor to determine the target range you should strive for. He can give you practical advice tailored for you so you can make daily progress.Keeping blood sugar readings within a reasonable range is your most important task: this is needed to ensure the disease does not exacerbate and add insult to injury.
Let’s talk about nutrition. Eating healthily is the key to living well with Type 2 diabetes. By eating healthy foods, you will gradually reduce your blood sugar. What and how you eat makes a difference. Your doctor can fill you in on more details. Do not overlook the importance of having a quality diet. Keep your blood sugar levels in line with delicious recipes and daily meal plans.
Next, comes exercise. Increase your daily activity and develop several blood sugar busting exercise routines. Exercise is essential for everyone, never mind people diagnosed with Type 2 diabetes. Without physical activity, our health is left vulnerable to unpredictable circumstances. Don’t invite illnesses upon yourself by being sedentary.
Type 2 diabetics can improve their condition with regular exercise. Learn to enjoy physical activity sooner rather than later, because it is one of the most important habits you can develop in your life.
Also, living well requires you maintain a healthy body weight. Work on dropping a few pounds if you are above the ideal range. Exercising and eating well are the two main ingredients for weight loss, so dedicate your efforts in these areas so your weight is no longer a problem.
Uncontrolled blood sugar levels will shave years off your life. Lower your blood sugar, lose weight, and stop Type 2 diabetes and its complications in their tracks. Provided you are consistent; it will just be a matter of time.
Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.
Though commonly thought to be a vegetable, cucumber is actually a fruit. It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions. Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.
This article takes a closer look at some of the top health benefits of eating cucumber.
1. It’s High in Nutrients
Cucumbers are low in calories but high in many important vitamins and minerals. One 11-ounce (300-gram) unpeeled, raw cucumber contains the following:
Calories: 45
Total fat: 0 grams
Carbs: 11 grams
Protein: 2 grams
Fiber: 2 grams
Vitamin C: 14% of the RDI
Vitamin K: 62% of the RDI
Magnesium: 10% of the RDI
Potassium: 13% of the RDI
Manganese: 12% of the RDI
Although, the typical serving size is about one-third of a cucumber, so eating a standard portion would provide about one-third of the nutrients above.
Additionally, cucumbers have a high water content. In fact, cucumbers are made up of about 96% water.
To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals, in a serving.
Cucumbers are low in calories but high in water and several important vitamins and minerals. Eating cucumbers with the peel provides the maximum amount of nutrients.
2. It Contains Antioxidants
Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals.
The accumulation of these harmful free radicals can lead to several types of chronic illness.
In fact, oxidative stress caused by free radicals has been associated with cancer and heart, lung and autoimmune disease.
Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.
One study measured the antioxidant power of cucumber by supplementing 30 older adults with cucumber powder.
At the end of the 30-day study, cucumber powder caused a significant increase in several markers of antioxidant activity and improved antioxidant status.
However, it’s important to note that the cucumber powder used in this study likely contained a greater dose of antioxidants than you would consume in a typical serving of cucumber.
Another test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two compounds that are especially effective at blocking harmful free radicals.
Cucumbers contain antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals and may reduce the risk of chronic disease.
3. It Promotes Hydration
Water is crucial to your body’s function, playing numerous important roles.
It is involved in processes like temperature regulation and the transportation of waste products and nutrients.
In fact, proper hydration can affect everything from physical performance to metabolism.
While you meet the majority of your fluid needs by drinking water or other liquids, some people may get as much as 40% of their total water intake from food.
Fruits and vegetables, in particular, can be a good source of water in your diet.
In one study, hydration status was assessed and diet records were collected for 442 children. They found that increased fruit and vegetable intake was associated with improvements in hydration status.
Because cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs.
Cucumbers are composed of about 96% water, which may increase hydration and help you meet your daily fluid needs.
4. It May Aid in Weight Loss
Cucumbers could potentially help you lose weight in a few different ways.
First of all, they are low in calories.
Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories.
This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
Cucumbers can add freshness and flavor to salads, sandwiches and side dishes and may also be used as a replacement for higher calorie alternatives.
Furthermore, the high water content of cucumbers could aid in weight loss as well.
One analysis looked at 13 studies including 3,628 people and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight.
Cucumbers are low in calories, high in water and can be used as a low-calorie topping for many dishes. All of these may aid in weight loss.
5. It Could Help Lower Cholesterol
Research shows that cucumbers contain certain compounds that could reduce blood cholesterol levels.
These compounds include phytosterols, or plant sterols, which can be found in many types of fruits and vegetables.
Studies show that plant sterols can reduce LDL cholesterol levels by an average of 5–15% in most people.
One study had participants with and without diabetes supplement with plant sterols. It found that LDL cholesterol levels were reduced by 15% in non-diabetic participants and by an impressive 26.8% in diabetic participants.
Cucumbers also contain pectin, a naturally occurring type of soluble fiber that could decrease blood cholesterol.
An animal study found that administration of pectin extracted from cucumbers caused a significant decrease in both blood cholesterol and triglyceride levels.
Cucumbers contain plant sterols and pectin. Studies show that these two substances could potentially help reduce blood cholesterol levels.
6. It May Lower Blood Sugar
Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.
One animal study examined the effects of various plants on blood sugar. Cucumbers were shown to effectively reduce and control blood sugar levels.
Another animal study induced diabetes in mice and then supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar.
In addition, one test-tube study found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications.
However, the current evidence is limited to test-tube and animal studies. Further research is needed to determine how cucumbers may affect blood sugar in humans.
Test-tube and animal studies show that cucumber may help lower blood sugar and prevent diabetes-related complications, although additional research is needed.
7. It Could Promote Regularity
Eating cucumbers may help support regular bowel movements.
Dehydration is a major risk factor for constipation, as it can alter your water balance and make the passage of stool difficult.
Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity.
Moreover, cucumbers contain fiber, which helps regulate bowel movements.
In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.
One study had 80 participants supplement with pectin. It found that pectin sped up the movement of the intestinal muscles, all while feeding the beneficial bacteria in the gut that improve digestive health.
Cucumbers contain a good amount of fiber and water, both of which may help prevent constipation and increase regularity.
We all worry from time to time. But if you can’t shake it after a few weeks or it starts to get in the way of your normal work or home life, talk to your doctor. It can take a toll on your health and might be linked to an anxiety disorder. Therapy, drugs, and other strategies can help.
Nervous system
This messaging network is made up of your brain, spinal cord, nerves, and special cells called neurons. Worrying too much can trigger it to release “stress hormones” that speed up your heart rate and breathing, raise your blood sugar, and send more blood to your arms and legs. Over time, this can affect your heart, blood vessels, muscles, and other systems.
Muscles
When you’re troubled about something, the muscles in your shoulder and neck can tense up. This can lead to migraines or tension headaches. A body massage or relaxation techniques, like deep breathing and yoga, may help.
Breathing
If you’re worried a lot, you might breathe more deeply or more often without realising it. While this usually isn’t a big deal, it can be serious if you already have breathing problems linked to asthma, lung disease, or other conditions.
Heart
If it sticks around long enough, but something as small as a nagging concern in the back of your mind can affect your heart. It can make you more likely to have high blood pressure, a heart attack or a stroke. Higher levels of anxiety can trigger those stress hormones that make your heart beat faster and harder. If that happens over and over, your blood vessels may get inflamed, which can lead to hardened artery walls, unhealthy cholesterol levels, and other problems.
Blood sugar
When you’re worried about something, stress hormones also give you a burst of fuel (in the form of blood sugar). This can be a good thing if you need to run from danger, but what happens if you don’t use that fuel? Your body normally stores it to use later. But, sometimes, if you’re overweight or afflicted with diabetes, for example, your blood sugar can stay too high for too long. This can lead to heart disease, strokes or kidney disease.
