The best way to build immunity defense is with a healthy and nutritious diet. 50% of the food we consume in the Western World is processed, meaning somewhere down the line in its production, it has been chemically or mechanically altered.
Consuming these foods regularly is a dietary regime that can lead to a whole host of health complications, not least making us more vulnerable to experiencing regular colds and flu.
Many people are turning their focus towards more plant-based and whole-food diets that are far kinder to our bodies.
If you are a Vegetarian or Vegan, note that many meat substitutes are in fact also processed food, so try and get your protein from more natural sources such as lentils, beans and oats.
Try and also consume ingredients such as garlic, ginger and turmeric, all of which possess properties that can help the body’s immune system feel boosted and stronger, keeping you from getting ill.
There are three types of Diabetes: Type 1 diabetes, an autoimmune disease where the pancreas produces very little insulin or no insulin at all. Type 2 diabetes is, largely a lifestyle disease, found mainly in adults as they get older. Gestation diabetes is developed by pregnant women and it usually goes away after birth.
This suggests that type 2 diabetes can be both prevented and reversed. So what are the steps that can make sure we never suffer from it, or if we do, we manage to get out of its grip? In truth they are basic, but that’s what also makes them difficult, and they are just three:
Exercise
Diet
Nutrition
While this is the usual formula of “exercise more and eat less” the reality is a lot more involved and a number of very recent studies have given us a lot of what we need to successfully unpack it. Diabetes type 2 can be controlled with drugs but these sometimes have unpleasant side-effects and the quality of life of the sufferer drops, anyway so it is worth exploring the alternatives.
Exercise for diabetics
A 15-year long study that looked at two control groups, one using diet and exercise and the other medication found that the diet and exercise group fared by far the best, reducing the incidence of diabetes by almost a third, as opposed to just 18% in the group using medication.
Beginners could start with brisk walks and vigorous swimming and then, as their physical conditioning improves, move on to slightly more demanding aerobic activity.
Resistance exercise should be undertaken at least twice weekly on non-consecutive days involving either moderate or vigorous workouts.
The study however found that combined aerobic and resistance training three times a week in individuals with type 2 diabetes may be of greater benefit to blood glucose control than either aerobic or resistance exercise alone.
Diet for Diabetics
Diet can no more be divorced from effective diabetes type 2 prevention than it can from any other aspect of fitness and exercise. But that doesn’t mean restrictions. As a matter of fact restrictions, quite naturally, lead to over-indulging in other foods and also breaking the restrictions from time to time which means that overall health and weight goals are compromised.
Studies have shown that high-fat diets affect insulin production in the body and increase the likelihood of type 2 diabetes. So a reduction in fat intake is the first step. In addition to this, the latest studies have indicated that when diabetics eat vegetables and protein first and carbohydrates afterwards in their meal, glucose levels in the blood drop.
While more work needs to be done in this area, the suggestion is that the way foods are combined and the order in which they are consumed affects the chemical processes of the body in ways that can help those with diabetes type 2.
When it comes to protein a recent study found that people who ate diets high in red meat, especially processed red meat, had a higher risk of type 2 diabetes than those who rarely ate red or processed meat, so protein quality does matter.
As a matter of fact in what is definitely good news for those who suffer from diabetes and exercise, researchers discovered that whey protein, which is used by athletes and weightlifters to improve fitness, stimulates the production of a gut hormone, glucagon-like peptide-1 (GLP-1), which boosts insulin.
From a dietary point of view then diabetes sufferers should:
Reduce fat in their diets
Generally have diets that in the long term are low in fat and carbs
Eat vegetables and protein first in their meals and carbohydrates last
Make sure there is high quality protein in their diet and use whey as a means of boosting their protein intake
For diabetes type 2, in particular, there is the suggestion that a diet that is high in protein can reverse the disease and when combined with exercise it can potentially cure it.
Nutrition for Diabetics
One of the problems with diabetes of all types is the fact that it damages nerve endings leading to reduced feedback, slowed responses and an impaired control over our body. The medical term for this is peripheral neuropathy and it can seriously affect the quality of life of diabetes sufferers.
There is good news here too with studies showing that nerve damage can be reversed provided nutrition is improved to include: Alpha lipoic acid (which protects nerve cells from further damage and assists in the repair of damaged nerve cells), L-arginine, (to improve blood flow), Omega-3s and omega-6s (which also aid in nerve repair) and B vitamins (there is some evidence that taking a balanced B complex, helps with peripheral neuropathy).
Having some extra virgin olive oil in the diet can help reverse a lot of the nerve damage and may also help combat type 2 diabetes directly.
Summing up
Type 2 diabetes does not have to be a permanent condition but we do need to take active control of our lifestyle by making the right choices in terms of staying fit, losing some weight and eating foods that help our body stay healthier. The quality of protein we consume is also important particularly when it comes to preventing type 2 diabetes or reducing its impact, when it is already present.
The body is a complex chemical factory. When things go awry we can still work to improve its chances of rebalancing and recovering through our own actions.
Making
sure you eat three satisfying meals a day, with an optional two snacks, is
crucial to warding off any food cravings in between meals. Have plenty of the
following in your everyday diet, rather than taking supplements that may
disrupt your nutritional balance.
Chromium –
this regulate blood-sugar levels and is found in wholegrain cereals, black
pepper, thyme, organic meat and cheese.
Magnesium
– found in meats, green leafy vegetables, dairy products, beans, apricots,
curry powder, wholegrain cereals, wheatgerm and nuts.
Iron –
iron from red meat (especially liver) Is most easily used by the body; other
good sources of fish and Sawyer, and you can get some from eggs and green leafy
vegetables.
Zinc –
rich sources are wholegrains, brewer’s yeast, wheatgerm, seafood and meat.
Tryptophan
– milk and eggs contain plenty of this amino acid.
Choosing
healthy can be confusing, with the jungle voices and advice on offer. My
definition of eating well is really simple: eat with variety and in moderation
– it’s the best health insurance you can invest in.
I’m a big
fan of light food, and it’s clear that in the industrialised world people are
generally over-saturated with calories, which is causing an alarming rise in
obesity, diabetes, and heart disease.
Both
under- and over-eating saps our energy. Naturally, we need to eat more when we
are physically active and less when we are not. A healthy weight is a long-term
project – quick fixes and diets are often working against us.
Having a
health-conscious attitude about eating is good, but be wary of developing
fixations and unhealthy relationships with food – it should be enjoyed without
guilt. It’s better to be relaxed about it and have the occasional treat if you
want to, as long as you maintain a healthy balance.
When it
comes to nutritional benefits, vitamins have long stood front and centre. But
what about those equally important essential mineral workhorses that labour
undercover with no recognition?
I’m
talking trace minerals, compounds needed – albeit in microscopic quantities –
to keep your body running as nature intended. Unlike vitamins, there are no
non-essential minerals, meaning you have to get them all via your diet.
Although
trace minerals are, typically, harder to be lacking in, certain current food
trends – swerving dairy, for example – could put you at risk of deficiency,
symptoms of which include chronic fatigue, cognitive decline and depression.
Here are
some of the key essential minerals to get yourself acquainted with:
1. Iodine: The Thyroid Manager
Not only is iodine crucial for neurological development, it also plays a major
role in healthy thyroid function. Without it, your active thyroid hormone,
triiodothyronine, wouldn’t exist.
Which food is it in?
White fish and dairy products.
2. Copper: The Fat Burner
Research has shown that copper is essential for metabolising fat. It’s also
proven as a brain booster; deficiency has been linked to Alzheimer’s.
Which food is it in?
Sunflower seeds, cashew nuts, green olives and shellfish.
3. Selenium: The Immune System Helper
Selenium boosts immune system function and is a key player in egg formation and
fertilisation.
Which food is it in?
Brazil nuts and eggs.
4. Molybdenum: The Liver Lover
Molybdenum supports an enzyme called sulphate oxidase, which is integral to the
conversion of toxic sulphites into more inert sulphates, which the body can
then excrete in the urine.
Which food is it in?
Foods that grow above ground are higher in molybdenum than those that grow
below. Think cauliflower, beans and oats.
5. Manganese: The Bone Booster
This one is essential for bone growth and can help to reverse bone mineral
density loss when taken as part of a calcium, copper and zinc supplement.
Manganese activates glycosyl transferases, an enzyme need for the formation of
proteoglycan molecules present in cartilage.
Which food is it in?
Tea is probably the simplest source for most people. Not a tea person? Try
porridge with cinnamon or cloves instead.
Why are nitrates in beetroot good for you, but those in bacon bad?
Nitrates are processed by the body in different ways, depending on their source. All nitrates we consume are converted to nitrates in the stomach, where they can be made into two other components.
The nitrates derived from vegetables such as beetroot, spinach and rocket tend to become nitric oxide, which protects cells, regulates heart rhythm and widens blood vessels.
The nitrates derived from processed meats are much more likely to convert into cancer-promoting nitrosamines before or after consumption. Nitrosamines form due to reactions with proteins and iron also found in the meat.
Drinking a small glass of orange juice with your occasional bacon sarnie can help, as vitamin C reduces the formation of nitrosamines.
New
evidence suggests that magnesium can help your body to regulate vitamin D
levels. Previous studies have shown vitamin D tends to be low when the
body’s magnesium supplies are depleted.
Latest research
found that the presence of magnesium in the body regulates higher levels of
vitamin D (a moderate vitamin D level has been linked to the lower risk of
cardiovascular disease).
It is
recommended getting magnesium from food sources rather than supplements – try
dark leafy greens, whole grains, dark chocolate, nuts, bananas and avocado.
Are all carbs bad? Not all carbs are created equal; just as there are good fats and bad fats, there are good carbs and bad carbs. The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat. If you want to try going lower-carb then white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are best eaten sparingly, if at all. They are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.
Instead,
eat carbohydrates that contain lots of fibre. Fibre reduces the blood sugar
spike, provides protection against bowel cancer and feeds the ‘good’ bacteria
that live in your guts. Examples include vegetables, legumes – chickpeas and
lentils – and wholegrains such as barley, oats, buckwheat, and wholegrain and
rye.
A sensible
approach to a low-carb diet is to cut out sugar and cut down on white
(easily digestible) carbs such as bread, pasta and rice. Eat plenty of
blueberries, strawberries and raspberries, which are relatively low in fruit
sugar, and green vegetables, protein, butter, full-fat yogurt and olive oil to
retain fullness.
Second-day pasta can keep off the pounds One way to reduce blood-sugar spikes after you eat carbs such as pasta, potatoes or rice is to cook, cool and then reheat them.
Under an experiment it was discovered that cooking, cooling and reheating the pasta had a dramatic effect, cutting the average rise in their blood sugar levels by 50 per cent. That’s because it changes the structure of the starch in the pasta, making it more resistant to digestive enzymes, so you get smaller blood-sugar spikes. Less of this ‘resistant’ starch is digested, leaving more to travel down and feed the ‘good’ bacteria in the large intestine.
Nutritious, cheap and speedy – yet our relationship with frozen food seems to be thawing. Frozen food often gets lumped together with processed food, but that reputation isn’t always fair.
Freezing food is like pressing a pause button, slowing down food’s degradation and nutrient loss. This process helps to maintain the original nutritional value and can often be more nutritious than when fresh.
Freezer Heroes
Chilli, garlic and ginger – these all fare brilliantly in the freezer, keeping their flavour and intensity.
Salmon – frozen salmon is usually cheaper than fresh and tastes exactly the same.
Mango – forget the faff of peeling and chopping fresh mangos. Frozen mango tastes great and can be blended without defrosting.
Peas – studies show that frozen peas have higher levels of vitamin C than fresh, they taste great and are so convenient.
Ice cubes with a twist – freeze grapes or slices of lemon and lime to use as ice cubes with added vitamins.
The word ‘Protein’ stamped on packaging is a sure-fire way to make a sale, as the nutrient has been marketed as the answer to getting a strong, lean physique.
And protein shakes are considered the ultimate post-workout accessory. But how much should we really be eating?
Protein provides the building blocks for everything from muscles to skin and hair, so there’s no doubt it’s vital.
When you exercise, you beak down muscle and need protein to rebuild it, especially if you’re doing resistance training.
How much you need depends on how often and hard you work out, the type of exercise you do, your size…It’s far from an exact science.
If you take the average woman who goes to the gym, whether she’s doing cardio or weights, it’s believed 1–1.2g of protein per kg body weight a day is enough. Compared with 0.8kg per kg body weight for the average person who doesn’t wok out.
Most people achieve this easily. Often people forget things like bread and pasta contain protein. There’s nearly 6kg in 100g of wholewheat pasta, for example. Other sources include red meat, poultry, fish, cheese and eggs.
