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Preventing and Dealing with Prediabetes by Famhealth

Preventing and Dealing with Prediabetes

Functional medicine is a system approach which addresses the underlying cause of the disease. A functional medicine expert is a super generalist who aims to treat the body as a whole to suppress a disease condition. For an instance- A functional medicine expert will consider brain and gut connected and deals with body as a whole. Hence, functional medicine is also regarded as precision medicine.

According to Mona Johar a trained functional medicine expert-“Eating local, organic, and fresh food not only supplements good nutrition but also acts as a medicine to fight against many diseases”.

Prediabetes is a condition in which blood sugar levels are high but are not enough to be regarded as diabetes. However, if remain unchecked and uncontrolled prediabetes usually converts to diabetes.

According to Mona – prediabetes results due to the combination of genetic, environmental and unhealthy lifestyle factors.

There are no obvious signs and symptoms which can result in prediabetes, however a periodic blood test is the only method which can detect the spikes in the blood sugar levels.

It is myth that fat people are prone to diabetes. Mona says that it thin individuals are at an equal risk. She terms thin people as walking time bombs or TOFI (Thin from outside and fat from inside). Fats is not visible in such individuals, however it gets accumulated on the internal organs which leads to serious complications.

Causes of prediabetes

Prediabetes primarily results from factors such as:

  • Poor diet
  • Toxins in the environment
  • Genetics

Mona addresses most of the concerns w.r.t food to curb prediabetes In spite of having a genetic predisposition towards the disease, genetic suppression for diabetes can be achieved by:

  • Eating healthy
  • Avoiding eating foods in plastics(minimize the use of plastics)
  • Avoiding sugary foods and drinks-which shoots the blood sugar levels
  • Including whole fruits and vegetables
  • Eating foods which are low in glycemic index such as high fiber foods(green leafy vegetables, cauliflower and fruits )
  • Refraining from foods high in glycemic index (e.g potatoes)

Mona says- Rule of the thumb is that high fiber foods are low in glycemic index e.g fruits and vegetables. She emphasizes on below mentioned points to prevent or deal with prediabetes:

Eating healthy

Art of stacking-Pairing the food appropriately-Just for an instance you are eating rice and dal, club it with foods rich in fibers such as vegetables and salads. Include proteins such as tofu. Non- vegetarians can add chicken, meat or fish.

  • Consuming sweets in moderation-Try consuming sweets in moderation. Gradually reduce your sweet intake. Mona says- According to research it takes about 14 days to fully curb the craving of a particular food. So do not give your body a shock and try eating foods in moderation.
  • Avoid artificial sweetners– Mona says – Artificial sweeteners can be regarded as poison. They attack our gut microbiome and kill good bacteria, which are essential for maintaining good health.
  • Prediabetics can include dates, coconut to replace the sugar in their diet

Healthy lifestyle

According to Mona leading a active life and a 30 mins of daily physical activity can reduce the risk of prediabetes. So one must include a minimum of 30 mins work out schedule in daily regimen.

Stress

Keep stress at bay. Stress not only contributes to prediabetes condition but also contributes heavily to other lifestyle chronic conditions.

Foods recommended for prediabetics 

  • Lean proteins
  • Foods rich in chromium like brocilli
  • Foods rich in magnesium like almonds, spinach and pumpkin seeds

Karela juice is an age old Indian method which is scientifically proven to prevent diabetes and has exceptional benefits in lowering down the blood sugar levels.

Whenever you visit a restaurant it is a good idea to:

  • Take time in understanding the menu
  • Take time to order
  • Select intelligently
  • Ask questions to the server
  • Customize food
  • Avoid foods rich in sugars and carbs e.g bread basket
  • Swap few items e.g remove french fries, avoid salad dressings instead use olive oil
  • Avoid fried foods like chilli paneer
  • Avoid cheesy pizza. Customize pizza and add more vegetables
  • Share your food
  • Eat fruit bowel instead of conventional desserts

Power foods to prevent diabetes:

  • Green Tea
  • Cinnamon
  • Coriander
  • Ginger
  • Sprouted foods

To read more on Diabetes, click on the link below.

https://famhealth.in/infocus-detail/diabetes

Fighting Childhood Obesity with Food

childhood obesity symptoms

Childhood obesity is becoming common these days. Eating unhealthy and less nutritious food is a major contributing factor. India has the second largest number of obese children in the world and it is estimated that by 2025 this number is estimated to grow by 70 million. On one hand many children in our country are deprived of right amounts of foods, on the other hand some children are facing obesity as a major concern.

According to Mona – “Childhood obesity results primarily due to limited or no outdoor activity, high calorie intake and irregular eating habits of children.”

In Indian society a chubby child is regarded as healthy. Whereas a chubby child does not mean that the child is healthy.

Childhood Obesity Complications

Childhood obesity can lead to serious complications such as:

  • Heart disease
  • Diabetes
  • Autoimmune disorders
  • Cancer
  • Arthritis
  • High blood pressure

Mona says- “Childhood obesity is not a result of genetics, whereas it is actually a result of parent’s behavior, if parents are eating unhealthy the child will mimic the same and ultimately becomes obese as his/her parent.”

Right Food for Obese Children

  • Pay attention to breakfast-A poor breakfast affects child’s concentration and results in poor performance especially in schools. Feed the child early with well balanced foods which includes proteins, complex carbohydrates.

Mona does not recommend low fat food in children as the process of making a low fat food involves extracting the fat content and replacing it with refined carbohydrates to make it palatable. Refined carbohydrates are bad for the health and causes obesity.

  • Moderation is the key-Whenever you take your child food. Moderation is the key make the child eat in small portions and feed his with a small snack, preferably with nuts, so that the child eats in small amounts.
  • Macro balanced diet- Child’s diet must contain a rich supply of carbohydrates, fats and proteins, which makes a healthy macro balanced diet.

Mona says- “Combine the foods to make it more nutritious and healthy. Example-If you are giving aloo parantha to child club it with yogurt and butter to make it more nutritious. Instead, try giving a vegetable parantha like gobhi or mooli parantha.”

  • Sit with your child and ask for his preferences – It helps the child to be involved. Suggest him with healthy options. Educate him about the right food.

Food During Exams

As parents we feed the child with whatever food he/she asks for especially during the exam time. Mona says -It is important to replace high carbohydrate food with foods rich in phytonutrients, omega- 3 fatty foods, extra virgin olive oil, and antioxidants.

These foods supplement optimum nutrition and improve the performance of the child. Foods high in carbohydrates kill gut micro biome.

Value of Rainbow Food

Mona suggests eating rainbow foods at an early age to all children. This includes eating different colored fresh fruits and vegetables. This supplies children with essential phytonutrients, vitamins and minerals. Eating unprocessed foods, fatty fish (a rich source of omega-3), and cereals aids healthy nutrition in children

Power Food-Simple and Easy Early Breakfast Recipe

Berry smoothie- Make simple smoothie which contains flax seeds, berries, yogurt and little bit of honey. This is an ideal food for kids, as it contains good combination of macros.

Foods to Completely Avoid

Below is the list of some foods which are to be completely avoided 

  • Cold drinks
  • Packed foods
  • Processed foods

Foods to be Given to Children in Moderation

  • Cookies
  • Cakes
  • Pastries

Food Essential for Growth and Development

Mona says- “Calcium is one mineral essential during early development years. Maximum calcium requirement is there during 9-18 years of age. 1000 mg/day is the essential requirement of the child during this phase.”

Foods rich in calcium are

  • Dairy
  • Green leafy vegetables
  • Almonds

To read more on Obesity, click on the link below.

https://famhealth.in/infocus-detail/obesity

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FOOD AS MEDICINE

It’s Symptoms And Solutions

Functional medicine is a system approach which addresses the underlying
cause of the disease. A functional medicine expert is a super generalist
who aims to treat the body as a whole to suppress a disease condition.
According to Dr. Mona Johar a trained functional medicine expert-“Eating
local, organic, and fresh food not only supplements good nutrition but also
acts as a medicine to fight against many diseases”.

 

Food as Medicine

As Hippocrates rightly said centuries ago – “Let food be thy medicine and medicine be thy food.” Here we bring you a realm where our food and nutrition expert Dr. Mona Johar tells us about treating food as medicine in a very easy and simple way.

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