Health Capsules

Manage diabetes with lifestyle changes in party season  

With New Year festivities around the corner, partying can make the successful management of one's calorie intake tough, particularly in those living with diabetes. Apart from this, a research suggests that during winter, people living with diabetes tend to have higher HbA1c levels than during summer. However, with certain precautions it is possible to maintain and control blood glucose levels in cold months. "It is common to eat cakes, pastries, etc. during New Year. Carbohydrates, including foods with glucose, typically raise the blood glucose more than other foods. As one tends to feel hungrier in winter, portion control becomes a major issue. So, be mindful about eating in this season and follow certain precautionary measures to prevent blood glucose levels from skyrocketing," advises Dr Sanjay Kalra, vice-president, South Asian Federation of Endocrine Societies. Here are some more tips. Consume sweets, fried snacks and savories in moderation. Limit the servings to one portion or one piece. It is better to take a small bite of a sweet rather than consume the whole of it. Diabetics should not skip their diet regimen and medication. Eating smaller portions of the main meals during the day is key. Stick to soups and salads and give carbs a miss. Try eating roasted, grilled, baked, or boiled food over fried ones, says Dr Kalra. "During winter one feels lazy and avoid any kind of physical activity. However, it is important to remember that a little exercise each day will help with insulin sensitivity and in better regulation of glucose levels. It is also advisable to get your glucose levels checked regularly. Eat more of the grains, fruits and vegetables that are in season. Drink alcohol in moderation. If you take insulin, it's best to have an alcoholic drink with food. Diabetes patients should ensure that they keep their feet covered to prevent frost bite or any other infections," he advises. The expert suggests drinking plenty of water through the day to alleviate false hunger. About 10 to 15 glasses of water daily can also help in flushing out toxins from the body, and keep the body hydrated. "Winter and the impending New Year festivities should not be an excuse for overeating or creating an imbalance. People with conditions such as diabetes can suffer the consequences of not being able to control their craving. Avoiding overindulgence is the key to maintaining good health this season," he concludes. 

Eating salad can help fend off dementia

A salad a day may keep dementia away, as a new research suggests that eating vegetable salad every day could help stave-off dementia by boosting memory. The findings suggest that eating about one serving per day of green, leafy vegetables may be linked to a slower rate of brain aging — the equivalent of keeping our brain 11 years younger. A team of researchers discovered that eating greens regularly reduced the likelihood of the symptoms of dementia or diseases that cause it, such as Alzheimer's. This particular research highlighted the importance of diet. The study involved 960 persons with an average age of 81, who did not have dementia and were followed for an average of 4.7 years. The participants completed a questionnaire about how often they ate certain foods, and had their thinking and memory skills tested every year during that time. The survey asked how often and how many servings they ate of three green, leafy vegetables - spinach, with a serving being a half cup of cooked spinach; kale, collards or greens, half cup cooked; and lettuce salad, with a serving of one cup raw. The participants were divided into five equal groups based on how often they ate the foods. The people in the top serving group ate an average of about 1.3 servings per day. Those in the lowest serving group ate on average 0.1 helpings per day. Overall, the participants' scores on the thinking and memory tests declined over time at a rate of 0.08 standardised units per year. Over 10 years of follow-up, the rate of decline for those who ate the most leafy greens, was slower by 0.05 standardised units per year than the rate for those who ate the least leafy greens. The study was published in the journal, Neurology.

‘Run away’ from smoking addiction 

Here's a good reason why you should quit smoking and start running instead. New research in mice sheds light on the mechanism underlining exercise's protective effect against nicotine dependence and withdrawal. A study reveals that exercise during nicotine exposure markedly reduces the severity of nicotine withdrawal symptoms, an effect that is accompanied by increased activation of a7 nicotinic acetylcholine receptors (which are targets of nicotine) in the hippocampal region of the brain. The findings support the protective effect of exercise preceding smoking cessation against the development of physical dependence, which may aid smoking cessation by reducing the severity of withdrawal symptoms, said an expert. The findings have been published in the British Journal of Pharmacology. — Agencies