Evelina Adomaityte, Author at Klinio

All of us would like to cook as good as professional chefs do. But only practise makes perfect. You can start your road to better skills by simply learning about the top cooking mistakes that most of us sometimes do.

1. Overcrowding Your Pan

It’s easy to make this mistake, especially if you’re cooking a large meal. One-pan meals might be efficient, but cooking too much food in a small vessel can prevent those foods from cooking the way you want them to.

When the whole surface of the pan is covered, the heat gets trapped, which leads to steam. As a result, steam prevents browning and browning is essential for keeping your food juicy and flavorful.

2. Not Using Enough Water When Boiling Pasta

Still haven’t found an efficient way to cook pasta? Contrary to popular belief, adding olive oil doesn’t help. Instead, make sure that you use enough water when you’re boiling pasta. This way, it won’t stick together!

Use plenty of water – probably more than you think you need. In fact, for every pound of pasta you cook, you should use about five quarts of water.

3. Using Extra Virgin Olive Oil to Cook Everything

You might think that extra virgin olive oil is the healthiest option, but using it over super-high heat can do more damage than good. Compared to some oils, extra virgin olive oil has a relatively low smoke point (the temperature at which it starts to burn).

The same rule applies to flaxseed and coconut oil. These oils contain nutritional compounds that can be destroyed when heated above their smoke points, so it’s best to use them to add flavor or for drizzling over prepared food. Use sunflower oil for sautéing, frying, and roasting instead.

4. Measuring Dry Ingredients in a Liquid Measuring Cup

When it comes to baking, measuring the ingredients correctly is key. Never use your liquid measuring cup for dry ingredients. Instead, use a simple spoon-and-level method where you simply scrape off the overflow, leaving behind a level surface and an accurate measurement. Easy!

5. Placing Cold Meat in a Hot Pan, Grill, or Oven

Take your meat out of the refrigerator about 30 minutes before cooking. Letting cold meat come up to room temperature before tossing it on heat will make it cook more evenly so you won’t have to worry about burning the outside while the inside isn’t quite there yet. The same rule applies to chicken.

6. Adding Garlic Too Early

Most recipes instruct you to add garlic last. That’s a great rule, especially if you’re cooking minced garlic over a high heat. If garlic is the first thing you add to the pan, unfortunately it will also be the first thing to burn. So do yourself a favor and never make this mistake.

7. Using Too Much Seasoning and Dressings

We all love to add that extra dash of seasoning or dressing to our salads and sandwiches. However, dressings carry a huge amount of sodium, which can lead to water retention. So if you’re trying to eat healthy, think twice before loading your meal with soy sauce or mayonnaise.

8. Frying Your Food

Luckily, there’s still an easy solution that allows you to enjoy fried food without the risk of gaining weight: an air fryer! All you need is a teaspoon of oil and you can fry any food in the healthiest way possible.

9. Using Bad Cookware

Cookware is usually the last thing we think about when preparing food. But did you know that the famous non- stick cookware can actually damage your health? It usually contains Teflon, which contains a chemical known as perfluorooctanoic acid that could cause serious health problems. It’s best to go back to basics and choose cookware that is made of cast iron, glass, ceramic, or stainless steel.

10. Adding Uncooked Salt Over Your Food

Some of us have a habit of sprinkling salt over our food in order to alter the taste of a bland dish. Consuming uncooked salt has been linked to heart disease and kidney problems, so if you are one of those people, it’s time to break this unhealthy habit.

11. Overcooking Vegetables

When you’re cooking vegetables, make sure that they’re still firm and lightly crisp. Boiling them until they turn soggy will drain all the important nutrients out of them, so it’s best to stir-fry lightly or blanch them in hot water if you’re making soup.

12. Peeling Your Vegetables

Did you know that some vegetables aren’t meant to be peeled? Sometimes, what you peel off has more nutrients than the veggie itself! For example, the skin of potatoes, pumpkins, carrots, cucumbers, and apples contains a lot of vitamins and minerals. Moreover, peels contain a lot of fiber, which works wonders for your digestive system. You wouldn’t want to throw that in the trash!

13. Not Washing Vegetables Thoroughly

Before your favorite fruits and veggies reach your table, they are sprayed with dangerous pesticides. Even if you can’t see that layer, it doesn’t mean you shouldn’t be cautious.

Make it a rule to wash your veggies and fruits thoroughly in a tub of warm water and add a pinch of soda to remove almost all traces of pesticides.

14. Using Butter to Add Flavor

We hate to break this to you, but if you want to keep your waistline slim and your heart healthy, you’ll have to say no to butter.

It might make your dishes taste 10 times better, but it can also impede the productivity of your circulatory system and add a few unwanted pounds in the long run.

Try doing some of theses recipes while keeping in mind these cooking mistakes and tips how to avoid them! We bet you’ll enjoy the food!

Written by Grant West, PhD on February 9, 2020.

When most people think of diabetes, they think that there are two types and that’s all that you need to know. Unfortunately, this couldn’t be further from the truth. According to ICD code 10 for diabetes, the condition can be met with a strange presentation and an underlying cause that you may not know about quite yet.

Thankfully, we’ve done the research to bring you a guide about everything you need to know about the ICD-10 codes for diabetes. These codes cover just about everything you need to know when it comes to medical diagnosis, including diabetes. Below you’ll read all about the ICD-10 codes and how exactly they can relate to you.

What is Diabetes?

In general, diabetes is a disease that correlates to your blood glucose or blood sugar levels. When these levels are too high, your body may not make enough insulin. When this happens, the glucose will then stay in your blood and can’t reach any of your cells. If this occurs for a long enough period of time, you can get additional health issues from it that could have been avoided. This is why it is crucial to not only know what type of diabetes you have but how to manage it correctly.

Surprisingly, 25% of people who have diabetes don’t even know that they have it. This disease affects around 10% of the population in the United States. If you’re over the age of 65 you have a 25% chance of having diabetes. There are three common types of diabetes that the majority of people know about. Let’s talk a little bit more about each one of these types in detail.

Gestational Diabetes

Gestational diabetes is a disease that can only affect women. It develops during pregnancy and usually lasts until the pregnancy ends. It usually occurs when your blood sugar is too high. When this happens the baby’s blood sugar will rise as well.

You can be tested for gestational diabetes anywhere between 24 weeks and 28 weeks of your pregnancy. Those who have had gestational diabetes are more likely to get type 2 diabetes later on. Oftentimes, gestational diabetes can be misdiagnosed for type 2 diabetes.

Type 1 Diabetes

Another common type of diabetes is type 1. This is when your body doesn’t make insulin for itself. When this occurs, your immune system ends up getting rid of any cells that make insulin in the first place. Common signs of type 1 diabetes are a thirst that is never quenched, frequent urination, weight loss, extreme hunger, and more. The majority of people who have type 1 diabetes get diagnosed at a young age. If you have this condition, since your body doesn’t produce it on its own, you will need to take insulin daily in order to stay alive.

Type 2 Diabetes

Type 2 diabetes is related to insulin as well. With this type, your body either doesn’t make insulin at all or simply doesn’t use what it creates. Unlike type 1 diabetes, type 2 is usually diagnosed in adults. The common signs of type 2 diabetes are actually incredibly similar to type 1. Many people attribute getting type 2 diabetes to poor lifestyle choices such as living a sedentary life, having specific genetics or being obese. While it isn’t curable, there are changes you can make to help alleviate the disease.

Though these are the three most common types of diabetes, there are more you may be diagnosed with. The two less common types include diabetes related to cystic fibrosis and monogenic diabetes. For the monogenic type, you’ll find that the ICD-10 code for a family history of diabetes will likely be on your medical record.

What Exactly Are ICD-10 Codes?

ICD stands for International Classification of Diseases. All known diseases are classified and given a code. Doctors and healthcare professionals use these codes to label a diagnosis. Instead of your diagnosis saying “type 1 diabetes”, you may see a code in the form of a series of numbers and letters. ICD-10 codes are between three and seven letters and numbers long.

With that being said, not all diseases will be found in ICD-10. The codes found in ICD-10 are in the 10th Revision of the classification system. These codes were found in ICD-9 before late October 2015. The codes that were filed under ICD-9 are now in ICD-10. Unless you’re in the healthcare industry, this may be quite confusing. Hopefully, we can make it rather easy to digest.

The healthcare field, mostly doctors, decided the switch between ICD-9 and ICD-10 needed to take place so that they could more accurately record a diagnosis. It may shock you to know that ICD-9 had just ⅕ of the number of codes that ICD-10 does!

Which Codes Cover Diabetes?

The ICD-10 has so many codes, it would be nearly impossible to go through them all. The ones that cover diabetes and that can bring you helpful information are linked below:

Drug or chemical induced diabetes (codes that start with E09)
Diabetes due to underlying conditions (codes that start with E08)
ICD-10 code for type 2 diabetes (codes that start with E11)
Diabetes-related to pregnancy (codes that start with 024)
ICD-10 code for diabetes type 1 (codes that start with E10)
Other types of diabetes not covered by the previous categories (codes that start with E13)

If you don’t know what your code is, you can look at your medical records relating to your diabetes diagnosis. When a code has fewer characters, there is less knowledge about how one came to have that condition. On the other hand, when a code has a really long set of numbers and letters, the diagnosis is usually incredibly specific.

Rules for ICD-10 and Diabetes

When it comes to using an ICD-10 code for diabetes, a patient may get several codes. It all has to do with the specifics of your condition. For example, people who have Type 2 diabetes from being overweight, you may have an additional set of numbers if other factors apply to your condition. Type 2 diabetes ICD-10 is much different than type 1 diabetes ICD-10.

If you’re pregnant and diabetic, you will be assigned at least two codes. For women that get gestational diabetes, you’ll only get one code. If the type of diabetes you have has yet to be documented or put on your record, there is a code (E11) that will be used as a default until specifics are added in.

For patients who use insulin, they will all have at least one of the same codes. Again, we understand that this may be a bit confusing, but your primary doctor would be happy to help you understand exactly which codes you have and what they mean.

Bottom Line

Diabetes is a terrible condition that affects millions of people around the world. While there is no cure, there are plenty of lifestyle changes that may make having diabetes a bit easier on your body. Hopefully, now you understand the relation between the ICD-10 codes and diabetes. If you have any questions about what specific codes you have on your medical records, schedule an appointment with your doctor today.

Often, type 2 diabetes is diagnosed incidentally during a routine blood test. Diabetes creeps up slowly, often with no signs and symptoms. Some of the early signs of this disease may be associated with other causes. Are you aware of these eight type 2 diabetes signs?

Widespread issue

The figures put out by CDC show that 34.2 million people in the US have diabetes. Of these, 90-95% suffer from type 2 diabetes. While this indicates that 1 in 10 people have the disease, 7.3 million people do not know about it. Are you one of them?

Why getting diagnosed is essential? If you have prediabetes and take care of your health, you may be able to avoid getting full-blown diabetes. If you have type 2, you can better manage your care and avoid the many health complications of diabetes.

What are the symptoms of diabetes?

Early signs of type 2 diabetes are many, but you may not be aware of them. Unfortunately, as sugar levels shoot up, the disease often causes irreversible damage to the body in different ways. That is why you must monitor your health regularly and go for routine health check-ups.

A family history of diabetes puts you at greater risk of developing the disease, as does obesity, poor eating habits, sedentary lifestyle, and age.

If you suffer from one or more (or all) of these, get your blood sugar tested.

Needing to urinate very often – as the blood sugar levels are higher than average, the kidneys try to expel the excess sugar by removing all liquid from your body, so you need to pee constantly.
Increased thirst – this results in your feeling thirsty. You might have a dry mouth, so you drink more water.
Feeling very hungry, even if you have eaten recently – this occurs because your cells cannot use the nutrition available, thanks to reduced insulin levels in the body.
Inexplicable weight loss – as you pee a lot, you lose the calories in the form of sugar. You will lose weight even if you are eating normally.
Fatigue or being more tired than warranted – you cannot use the energy that the food is supposed to give you. Plus, you get dehydrated from frequent urination. It results in reduced energy levels and fatigue.
Blurred vision or poor eyesight – when your body’s sugar levels are high, it causes you to have reduced mental focus and causes vision problems.
Nerve pain or tingling in the hands and feet – high sugar levels in the blood can cause nerve damage resulting in pain and tingling in the extremities. It can also cause headaches.
Sores or wounds that take longer to heal – again, high sugar levels reduce your body’s ability to heal wounds and cuts.

While these are some of the early signs of type 2 diabetes, there are other indicators of high and low blood sugar levels. You should be alert for these indications of diabetic hypoglycemia or low blood sugar. Hypoglycemia is caused by excess medication, insufficient food intake, delayed meals, or other reasons.

The symptoms include:

Shakiness
Dizziness
Breaking out in a sweat
Hunger
Palpitations or an increased heartbeat
Vision disturbances
Confusion
Moodiness or irritability
Nervousness or anxiety

When you know what to look out for, you are more likely to take the right course of action to manage your diabetes.

How is type 2 diabetes diagnosed?

When you visit your doctor for any medical care or even for a routine check-up, a blood test can reveal whether your sugar levels are high. The test involves a simple finger prick, and the result is in less than a minute. In a laboratory setting, the blood will be taken from a vein.

Random Blood Sugar Test

It does not matter when you visit your doctor, whether you have eaten or you are fasting or have eaten a long time ago. This blood test is Random Blood Sugar. The warning is that sugar levels of 200 mg/dL or higher indicate diabetes. You may have prediabetes if the levels are between 140 and 199 mg/dL. In either case, the doctor may order more tests.

Fasting Plasma Glucose Test

A more definitive test is the Fasting Blood Sugar, also called the Fasting Plasma Glucose Test. The blood for this is drawn out from a vein in a laboratory. As the name of the test shows, it is done only after fasting. You must not eat any food or liquids except for plain water for 8-12 hours before the test, only having a little water if necessary.

If you have prediabetes, your doctor will recommend some lifestyle and diet changes. If you have type 2 diabetes, your doctor will also recommend lifestyle changes and might also prescribe medication.

Oral Glucose Tolerance Test (OGTT)

This is a test that measures your body’s ability to use glucose. It is regarded as the gold standard for a diabetes diagnosis, even if. For this test, you must fast for 8-12 hours. Then you go to the laboratory, and your blood is drawn for the Fasting Blood Glucose test. This acts as a baseline.

After that, you are given 75 grams or 2.6 ounces of sugar in 237 ml or 8 ounces of water to drink. You have to wait for 2 hours as the body uses the sugar, and then the blood is drawn again.

The second test’s sugar levels indicate if you have normal levels, have diabetes, or prediabetes.

A reading of 100 mg/dL indicates that your sugar levels are normal.
A reading of between 100 and 125 mg/dL shows that you have prediabetes.
After two tests, a reading of 126 mg/dL or more shows that you have diabetes.

HBA1C Test

Also called the glycated hemoglobin test, this one measures the average blood sugar levels in your body for the past three months. It works by measuring the percentage of red blood cells that are coated with sugar. High levels of this indicate that you have diabetes or prediabetes.

A reading of 5.7% shows that your sugar levels are normal.
A reading of between 5.7% and 6.4% shows that you have prediabetes.
A reading of 6.5% or above is indicative of diabetes.

If you have any abnormal readings that confirm you have diabetes, follow your doctor’s instructions regarding medication, diet control, and exercise.

How do you know it is a medical emergency?

Sometimes, despite your best efforts, you may find yourself caught unaware. However, if you feel too weak or faint or even lose consciousness, you need immediate medical attention. It may happen if your blood sugar levels go too high or too low.

Do keep your family, friends, and colleagues aware that you are dealing with diabetes, and they can get you medical care if you become unconscious. If you are in a state to do so, do talk to your doctor, visit the emergency room at the nearest hospital or call 911.

And if you have type 2 diabetes, consult your doctor before changing any medications, taking any supplements, or embarking on any new physical activity.

Key takeaways:

Know what the early signs of type 2 diabetes are – when you are aware of the signs and symptoms, you are more likely to take the correct action and visit a doctor.
Get the blood tests done as per medical guidance for diagnosis – you must get a diagnosis and start treatment to prevent any long-term damage to your health.
Take your prescribed medicines regularly and monitor your blood sugar levels at home – always make sure that you carry some medicines with you.

Frequent snacking often gets frowned upon. If you have type 2 diabetes or prediabetes, incorporating healthy snacks into your daily routine can be a great way to maintain blood sugar levels in a healthy spectrum and energy levels at an all-time high. So, what are the best snacks for low blood sugar?

Balanced meal plan

Keeping your blood sugar stabilized is often an overlooked determinant in maintaining your overall health. Even more so if you have type 2 diabetes because blood sugar management can prevent severe complications.

We tend to assume that snacking will lead to overeating and weight gain. Well, the complete opposite is true.

When you make sure to eat every 3-3.5 hours, you prevent your blood sugar from dipping.

Low blood sugar will make you feel cranky, exhausted, unfocused, and stands a higher chance of triggering you to overeat during your next meal. Ultimately, snacks will help keep your blood sugar in check, which is the essential factor!

In truth, the ideal diabetic diet is a nutritionally-balanced meal program with the sole aim of maintaining blood sugar levels within a stable range and establishing a healthy weight.

Three nutrient-rich meals and two daily snacks are the optimal amount of food for managing type 2 diabetes.

Make sure to measure blood glucose levels before, during, and after meals.

Apart from being a quintessential part of diabetes management, this will help you become a bit savvier about the impact that foods, mainly carbs, can have on your blood sugar levels. That way, you can individualize and tweak your future meal plans.

Glycemic index vs. glycemic load

Understanding the difference between what glycemic index is versus what the glycemic load is will help you consume the correct type and quantity of carbohydrates suitable for your daily activity level or mealtime.

What is the Glycemic Index (GI)?

Your insulin and blood sugar levels depend significantly on the types of carbohydrates you consume. Simple carbohydrates are released at a faster rate than complex carbs into the bloodstream. The more quickly the carbohydrate is discharged into the bloodstream, the higher the insulin and blood sugar levels will be.

Therefore, the Glycemic Index shows the rates at which particular carbohydrates are transformed into glucose and delivered into the bloodstream. The quicker the glucose is delivered into the bloodstream, the more insulin will be secreted by the body in response.

What is the Glycemic Load (GL)?

The Glycemic Load is a more precise way to compare carbohydrates because it not only takes into account the food’s glycemic index but additionally it considers the number of carbohydrates per meal or serving.

For instance, watermelon is low in carbohydrates, has a high glycemic index, but a low glycemic load. That is because even though it contains quite a lot of carbs, you will probably not eat enough of it at one sitting to ruin your blood sugar levels.

You can calculate the glycemic load using the glycemic index number and multiplying it by the number of carbohydrate grams in the serving of food that you’re preparing, and then dividing that figure by 100.

By taking into account the glycemic load, you won’t have to eliminate watermelon and other high-glycemic-index foods from your diet.

5 Best Snacks for Low Blood Sugar

Hypoglycemia or blood sugar levels drop a couple of hours after a meal. Eating a snack to prevent blood sugar fluctuations can help ward off unwanted symptoms.

Avoid snacks that contain refined sugar, which can raise your blood sugar levels increasingly fast but then also can produce a rapid drop.

Similarly, it’s recommended that caffeine and alcohol be avoided for type 2 diabetics, although we wouldn’t consider them snacks, would we?

Furthermore, fiber, protein, and healthy fats can help to stabilize blood sugars.

Nevertheless, we’ve collated a list of the best snacks for people with type 2 diabetes. Hopefully, this will help you get an idea of what snacks you can add to your weekly meal plan. And don’t worry, healthy snacks don’t have to be boring, as you’ll see below. It’s all about finding the snacks that you enjoy eating and sit well with your body.

Hummus & Veg

Hummus has fast become one of the most popular snack foods around and is ideal for people with type 2 diabetes. Both vegetables and hummus are excellent sources of fiber, minerals, and vitamins.

Hummus is a smooth spread made from chickpeas, naturally low in sugar and low-fat. It tastes fantastic when paired with raw veggies like carrots or celery.

Moreover, hummus contains lots of protein, with approximately 3 grams per tablespoon. All of these features can help with blood sugar control in people with type 2 diabetes.

Air-popped popcorn

Air-popped popcorn is often championed as one of the all-time favorite and best snacks for people with diabetes.

It’s preferable for you to air-pop your popcorn instead of purchasing it from the store ready-made. Most store-bought packs contain large amounts of trans fats, salt, and other unhealthy ingredients.

Popcorn without added butter, oil, or salt is a much better choice when it comes to a diabetes-friendly snack.

Nuts

Nuts are a great snack for people with diabetes or hypoglycemia. They contain several key elements that help to slow the absorption of glucose.

Nuts are also high in fats, fiber, and protein, all of which increase the time-frame required to breakdown and assimilate glucose in the body.

Another bonus is that nuts are easily portable! Meaning you can carry them around in your bag for a quick snack and go about your daily routine.

Keep in mind that they are high in calories, so eat in moderation.

Boiled Eggs

Boiled eggs have almost no carbohydrate content making them an ideal snack for people with type 2 diabetes. They won’t spike your blood sugar levels and will help keep you satiated.

Boiled eggs are a super simple snack, but frequently their snack-value flies under the radar. Let’s change that!

The great thing about using boiled eggs as snacks is that they can be customized to your taste. For example, you could add two slices of tomatoes with a drizzle of olive oil for enhanced flavors, fiber, and healthy fats, or make some deviled eggs for a fun treat.

Natural Yogurt and Fruit

Last on our list is one of our favorite snacks for that mid-morning slump.

Natural yogurt that doesn’t contain any added sugar can supply a hearty amount of protein and fats. You can then add your choice of fresh fruit for fiber and satiety.

Yogurt bowls with fruit are a great snack that will deliver carbohydrates for energy and protein, fat, and fiber to help slow glucose metabolism.

The Bottom Line

Snacks are a great way to keep your blood glucose levels regulated in between meals. The best part about snacks is that you can always mix them up!

Don’t fancy nuts? How about some sliced vegetables and a spoon of nut butter? That might do the trick!

Get creative. It’s all about creating healthy snacks that you enjoy while managing your blood glucose levels with tasty treats.

For many people with chronic health conditions, a lot of thought needs to be put into lifestyle and diet to prevent, eliminate or ease particular symptoms. Type 2 diabetes, for example, is a chronic health condition requiring the patient to make considered choices regarding the foods and nutrients they ingest daily.

If you pay any kind of attention to the world of health and fitness, you will know that meat and protein, in general, is a topic of hot discussion among experts and ‘regulars’ alike. There are diets like the keto diet, which promote an almost entirely protein-based eating schedule to lose weight and be as healthy as possible, and then at the other end of the spectrum, there are those who argue that cutting out as many meat sources of protein as possible is the more sensible way to go. The argument has gained even more limelight in recent years with the environmental considerations of meat production and processed meat consumption.

No matter what the different dieticians think, the one certain thing is that special attention must be paid to this issue if you have diabetes. While non-diabetes people enjoy more freedom in their dietary choices, those with diabetes need to follow a strict and recommended set of guidelines in order for them to remain as healthy as they can within the constraints of their condition.

Over the course of this article, we will take a brief look at what exactly diabetes is and then further look into the relationship that diabetes has with processed meat and red meat in particular. Hopefully, learning about the relationship will help you make better future decisions regarding your thoughts and actions around eating processed meat and your general health.

What is Diabetes?

Type 2 diabetes, as opposed to type 1 diabetes, is a severe chronic health condition that arises when your pancreas cannot produce enough insulin to break down the sugar in your blood.

Around 90% of the world’s diabetic population are type 2, and the leading factor in the diagnosis and onset of the condition across the globe is obesity. Knowing this fact, it becomes more apparent why a person’s eating habits and regular dietary choices are so heavily linked to their experience with diabetes.

A person who suffers from type 2 diabetes, if they are overweight or obese, will most likely be asked to change their lifestyle to start achieving a lower body weight and give themselves a better chance of reversing their diagnosis. The diet they will be recommended to undertake will remove the obvious sugar-loaded items, but it will also recommend removing processed meats, particularly red meats.

What is Processed Meat?

So, you know that studies suggest diabetes sufferers should cut back on their intake of things like canned meat and processed meats, but do you know what types of foods we are talking about when we say that? What exactly is processed meat?

Simply put, processed meat is any kind of red meat that has been preserved through a process like salting, curing, canning, smoking, or drying.

Some of the most popular examples of processed meats that you will no doubt be familiar with include:

Ham
Cured bacon
Corned beef
Cured and salted meats.
Smoked meats.
Dried meats like beef jerky.
Canned meats.
Hot dogs
Sausages
Salami
Cold cuts
All other foods with/of red meat have gone through a curing process, smoking, canning process, etc.

Something important to note is that meat that has been frozen or undergone any kind of mechanical processing such as slicing or cutting isn’t considered processed and can therefore be classed as unprocessed. Just because you are encouraged to give up eating processed meat doesn’t mean you are required to give up eating meat entirely. There are other, better options.

Is Red Meat Bad for Diabetes?

When it comes to the relationship between red processed meat and diabetes, studies suggest that anyone wishing to change their eating habits to improve their health should avoid processed meat of any kind.

Alarmingly, the World Health Organization has recently broken the news that processed meat products have been classified as a ‘definite’ cancer risk, with red meat, in general, being thrown in as a ‘probable’ cancer risk all on its own.

When talking about red meat and red processed meat, processed meat refers to any kind of meat that is dark red in color before it is cooked. This relates to things like beef and lamb, but also, significantly, pork is still classed as red despite its lighter color. It’s good to be educated on the concept of processed meat. Take bacon, for example. It might look like a fresh meat product, but it is high in nitrates used as preservatives, so bacon is still processed meat by definition. We recommend always choosing nitrate-free bacon!

With such a stark warning from experts in their field, even people with absolutely no health problems are starting to think that lowering their processed meat consumption might be a good idea. As you can imagine, this is even more crucial and time-sensitive for anyone who is trying to fight against the issues that diabetes brings.

Without trying to cause too much immediate concern, the studies have suggested that eating processed meats at an excessive amount of can be a leading cause of the increased risk and development of the following:

Colorectal cancer
Bowel and stomach cancer
Skin cancer
Chronic diseases
Cardiovascular disease
Heart disease
Colon cancer
Breast cancer
General risk of cancer increases for most parts of the body.

For things like bowel cancer and stomach cancer, the scientific evidence suggests that you are as much as 17% more likely to develop cancer risk if you eat too much red meat.

All of this, of course, can have a massive impact on somebody who is already fighting type 2 diabetes. If you can start to lower your intake of processed meats like hot dogs, beef jerky, smoked meat, and the rest, then you are giving your body the best chance to be able to shift some of that extra weight and also reverse some of the damage that your diabetes has potentially been causing up to this point.

What Meat is Good for Diabetes?

So, if red meat and processed meat are to be avoided on the advice of the World Health Organization, then what exactly should a person with diabetes be adding to their healthy diet instead?

The main thing about meat consumption in a healthy diet is that fresh meat (unprocessed meat) is far better than any processed meat.

Foods such as fish, seafood, chicken, turkey, and even turkey bacon are all better choices than red meat and processed meat. If you avoid canned meat and salted, cured, and smoked meat, you are doing your body a real favor.

Diets high in red meat consumption are never as healthy as diets that feature a higher amount of white meat and fish/seafood.

If you must eat red meat, eat it less often and in smaller portions. If you want to phase out red meat and eat processed meat in general, there are ways to achieve this with little effort.

For example:

Half your red meat portion will automatically half the risk factors of that particular plate of food.
Choose something like rotisserie chicken or fish instead.
Instead of a large portion of minced beef, use less beef and add vegetables or beans to the mix to bulk it up satisfactorily.
Avoid frozen meals that contain the most processed meat and choose fresh whole foods to make the meals yourself.
Explore the options of non-meat, vegetarian options, and meat substitutes. There has been a massive blossoming of plant-based foods on the market.
Reduce consumption or even avoid altogether processed meat products containing many chemical preservatives. It is the preservatives that are often cited as the leading causes of increasing cancer risk.

Plant-based and vegetarian diets are considered by many to be the best for a person with diabetes. Alongside the leaner, unprocessed meat-based preparations, you should pack your lunch and dinner plates with plenty of fiber, fruits, and vegetables. None of those food groups have been found to harm diabetes. Salt is another big thing to try to cut down on, and we don’t just mean the salt used in a curing process for things like beef jerky, salami, and other cold cuts.

A vegetarian diet completely eliminates any risk factors associated with red meat, processed meat, and other animal foods and is a much better lifestyle that can lead to a healthy weight. So, the healthier your weight, the less likely you will develop diabetes again.

Conclusion

So, what have we learned from reading this article? We have understood that eating processed meat puts yourself at a higher risk of not only worsening your diabetes but also of putting yourself into the severe category of being a multiple cancer risk.

Processed meat consumption around the world is higher today than ever, and there is no doubt that it is contributing massively to the global public health crisis that we find ourselves in related to both cancer and diabetes. In particular, type 2 diabetes is a chronic condition that can be treated with the right patient care, focus, and dedication.

If you can cut out processed meats, you are putting yourself in a much stronger position to live a healthier and happier life, with a healthy weight and feeling secure that you are not adding to any cancer risk. Staying away from all kinds of cancer-causing substances is a good idea!

At this point, there is more than enough evidence to suggest that those who eat processed meats are in high danger of various chronic diseases. If you don’t want to be in that category anymore, then make the sensible choice to eat meat that is much better for you. Chicken is great, fish is excellent, and vegetarian diets are great if you want to go all the way and cut out meat entirely.

Of course, achieving all of this is much easier said than done. It can be challenging to break a lifelong habit of eating red and processed meat products. A hot dog is delicious, as is beef jerky, but the trick is finding whole foods and alternatives that will make you healthier and happier with your diet.

The best way to stay on track with a lifestyle change like this is to seek out as much help, and guidance as possible, and that guidance can be found on the Klinio app. On Klinio, you can plan your meals to the most detailed and strict degrees, ensuring that your schedule always works for you and that you always have a helpful guide to turn to when you aren’t feeling inspired.

Klinio is a valuable tool that can be the difference between a person with diabetes continuing in their bad habits and a person with diabetes who is committed to giving up eating processed meat products and can see the light at the end of the tunnel in terms of better health and a new life.

The bottom line is that you may have to give up your favorite hot dog, but you get a decreased risk of cancer and a lower level of type 2 diabetes that, hopefully, can turn into no risk at all.

Do you want to know how to lower blood sugar fast? If you have high blood sugar levels or even higher than normal blood sugar levels, it is a sure sign of diabetes. When you have type 2 diabetes, you have to be on medication to normalize blood sugar levels.

Nutrition has a crucial role in diabetes management. You have to eat foods with a low glycemic index and high fiber content. To better manage your diabetes, you should avoid highly processed foods and sugars of all kinds, including alcohol.

The risk is when you overindulge in carb-rich foods or even drink a lot of alcohol. It can cause your blood sugar levels to increase.

What is hyperglycemia or high blood glucose?

Hyperglycemia or high blood glucose occurs when your body’s blood sugar levels go over the normal limit.

To give you an idea, when your blood sugar level is 126mg/dL (7.0mmol/L) after fasting or 200mg/dL (11.0mmol/L) two hours after the last meal, you have hyperglycemia. The general recommendations from the American Diabetes Association (ADA) are to target a fasting glucose under 130 mg/dL (7.2 mmol/L), and a 1-2 hour postprandial peak under 180 mg/dL (10 mmol/L). It can occur in people with type 1 and type 2 diabetes, in those with pre-diabetes, and in pregnant women with gestational diabetes.

High blood glucose levels occur for many reasons, such as:

Forgetting to take diabetes medicines or taking a lower dose
Not taking enough insulin
Eating too many foods that are high in sugar or carbs
Drinking a lot of alcohol
Being ill or having some kind of infection
Being stressed with work or family issues
Not exercising
Over-exercising and putting your insulin and sugar levels out of balance

Hyperglycemia can also come about when there is a combination of two or more factors – you have taken insufficient medicine or insulin, eaten more, are under stress, and stopped exercising. Taken together, these have an exponential effect on sugar levels and can be dangerous as they can cause your sugar levels to shoot up.

The symptoms of hyperglycemia

Before you learn how to lower blood sugar immediately, you should be aware that the symptoms of high blood glucose levels are similar to the ones in the initial stages of diabetes. But even if you know that you have type 1 or type 2 diabetes and are on insulin or medications, you may not experience them till the blood glucose levels are very high.

The symptoms of diabetes include:

Excessive thirst
Frequent need to urinate
Unexplained fatigue and tiredness
Increased hunger
Irritability
Headache
Blurring of vision
Smelly and fruity breath and urine

If symptoms persist or increase and you may experience

Slow wound healing
Frequent vaginal infections (in women)
Erectile dysfunction (in men)
Coldness or insensitivity in the feet, signs of nerve damage
Digestive disturbances like constipation or diarrhea

Do be alert for these symptoms if you are at risk for developing diabetes.

How to immediately lower blood sugar levels

Two ways to lower blood sugar immediately so that you don’t suffer from severe and long-term effects on your health.

Fast-acting insulin

Fast-acting insulin works very quickly to reduce blood sugar levels. It can be used by both people with type 1 and type 2 diabetes in an emergency. Unlike normal insulin that must be taken 30 to 60 minutes before eating, fast-acting insulin works within 10 to 15 minutes, normalizing blood sugar levels quickly.

Fast-acting insulin works similarly to other insulin types, but it works faster.

Studies have shown contradictions in the timing of taking this fast-acting or rapid-acting insulin, but some studies have shown that it is better to take it before, rather than during or after eating.

Like all kinds of insulin and medicines for diabetes, you also need to balance your carbohydrate intake with insulin and your blood sugar levels. It is always best not to eat foods with a high glycemic index and low fiber content to avoid sugar spikes.

Always consult with your doctor about using any type of medicine.

Light exercise

Another method of lowering blood sugar levels immediately is doing light exercise. This can also bring down your high sugar levels. While all people should incorporate exercise into their daily routine, this is even more crucial for people with diabetes.

It is very simple – exercise uses calories that come from glycogen or sugar reserves. When you want your sugar levels to go down, exercising helps reduce excess sugar in the body.

Exercising enables the muscles to make better use of whatever insulin is available in the body. What’s more, even if insulin is not available in a sufficient quantity, the cells can use the glucose in the body when you exercise.

Yet another advantage of exercise is that the effect is quick. An added benefit is that if you exercise enough and regularly, the body’s insulin sensitivity improves. The blood sugar-lowering effects of physical activity can last up to 24 hours.

What are effective exercises to lower blood sugar levels? If you exercise regularly, you can do almost anything – going to the gym, lifting weights, running or jogging, hiking, swimming, playing tennis or any kind of sport, or whatever you like, as long as you get moving.

If you don’t exercise, you will be surprised to learn that even medium or brisk walking for 30 minutes or an hour will help you reduce your blood sugar levels immediately and on a long term basis. You can also try Tai Chi, Yoga, stationary cycling, swimming, and other forms of exercise.

When you have high blood sugar levels, do not indulge in strenuous exercise suddenly.

When to seek immediate medical attention

A medical emergency can strike at any time in a person with diabetes. You can experience hypoglycemia or hyperglycemia, and you should always be prepared.

People with type 1 diabetes are more at risk of medical emergencies because their bodies do not make insulin and they have to take it in an injectable form. However, type 2 diabetics can also suffer from hyperglycemia, when they don’t take sufficient medicine or eat too much of the wrong foods. High sugar levels may even occur when people don’t know that they have diabetes.

You can suffer from diabetic ketoacidosis (DKA) which can even cause coma in diabetic patients. This happens when insulin in the body falls to low levels or you have not eaten enough to use the insulin or you have drunk too much alcohol. Ketones in the urine that can be easily detected are a sign of this problem.

Hyperglycemic hyperosmolar syndrome (HHS) can occur with or without DKA and has similar signs as hyperglycemia. It may occur in people with uncontrolled or undiagnosed or poorly controlled sugar levels that may shoot up to a high of 600 mg/dl.

Infections of the urinary tract, gum disease, respiratory infections, stomach infections, and skin infections run the risk of becoming serious if they are not taken care of early enough. Even seemingly small problems can lead to organ damage and sepsis and can prove fatal.

Diabetes complications can result in cardiovascular disease, causing heart attack or stroke, vision loss, gangrene, kidney failure, all of which can be dangerous.

That is why it is important to regularly monitor blood sugar levels, easy enough to do with so many monitors available for home use. It is also vital that you go to your primary care physician as soon as you notice signs of incipient or overt problems in your health.

Discuss any changes in medicine, insulin dosage, or lifestyle changes that you should make to stay healthy and on top of your diabetes.

If you are feeling unwell, it is best to contact your doctor, call 911, or rush to the emergency room for quick treatment.

Key takeaways:

Avoid binge eating or drinking too much alcohol – eating fresh and nutritious low glycemic index foods and restricting your alcohol intake helps normalize blood sugar levels.
Remember to take your insulin or medications – when you are in a hurry or under stress, you may forget to do this and you put your health and risk every time you do so.
Look out for signs of high sugar levels – when you are alert and knowledgeable, you are more likely to catch high sugar levels and take steps to balance them.
Seek medical help instead of hoping it will settle down on its own – do go for regular medical check-ups, more so if you experience discomfort.

1. CREAMY CUCUMBER DRESSING

You can add some delicious, low-fat creamy dressing to wraps or drizzle it over salads. Instead of going for pre- packed options, always use fat-free natural yogurt. This homemade dressing will be much lower in saturated fat than anything you’d find at the store.

INGREDIENTS:

125g of fat-free yoghurt
1⁄2 cucumber, chopped roughly
1 teaspoon of lemon juice
1 clove of garlic
Freshly grounded pepper (to taste)

Blend all the ingredients in a food processor or blender and store it in the fridge. If you don’t have a processor or blender at home, then you can simply chop the cucumber finely and mix the ingredients together for a chunkier dressing or dip.

2. THE CLASSIC LEMON & OLIVE OIL DRESSING

INGREDIENTS:

1 tablespoon of lemon juice
3 tablespoons of olive oil
Black pepper to taste

Whisk the ingredients together. Add pepper to taste and store in the fridge. If you want to make the consistency thinner, you can also add a teaspoon of water.

3. LIME & CHILI DRESSING

This Mexican-inspired dressing is ridiculously easy to make and gives salads some spice.

INGREDIENTS:

• Squeezed juice of 1 lime

• 3 tablespoons of olive oil

• 1 deseeded red chili, finely chopped

Mix all the ingredients together and store in the fridge.

4. SIMPLE BALSAMIC VINAIGRETTE

Balsamic vinegar is full of flavor, & olive oil is filled with unsaturated fats which, when consumed in moderation, are good for your heart.

INGREDIENTS:

• 1 tablespoon of balsamic vinegar

• 3 tablespoons of olive oil

Mix all the ingredients together, add pepper to taste, and store in the fridge

5. CREAMY MINT DRESSING

This low-fat mint dressing is delicious when served with beetroot and bean salads.

INGREDIENTS:

• 125g fat-free yoghurt

• 1 teaspoon of lemon juice

• 1 clove of garlic

• Freshly chopped mint (to taste)

Blend all the ingredients together and store it in the fridge.

Are you considering to try intermittent fasting (IF) to help manage your type 2 diabetes? It’s no surprise that IF has become a trendy buzzword. The research on this subject is growing rapidly, and studies are starting to show just how beneficial it can be for weight loss, cardiovascular disease, and even cancer prevention. Should you try to combine fasting and diabetes?

Keep reading to find out all you need to know about intermittent fasting for type 2 diabetes.

What is intermittent fasting

Most people assume that IF is a type of diet, but it’s more of a variety of different eating patterns that require some form of fasting throughout an appointed period.

In recent years, IF has become increasingly popular, but the methodology and protocols aren’t new. The use of fasting can be traced back through history for millennia, and many religions, including but not limited to Christianity, Islam, and Judaism, continue to follow these practices today.

Fasting is also routinely required for medical procedures that might involve anesthesia, blood tests, and other medical procedures.

IF has recently gained an incredible amount of attention and become a renewed subject of interest for researchers due primarily to the release of multiple diet books and influencers singing its praises.

How intermittent fasting works

When the food that we consume is metabolized and broken down in the body to be used as a source of energy, it ends up in the bloodstream. One molecule is glucose, which is a by-product of carbohydrate breakdown.

Ordinarily, when there’s too much glucose circulating throughout our bloodstream, the body can’t use all of it for energy. Therefore, the remainder gets stored as fat. However, glucose requires insulin to be used by the cells for energy. Insulin levels dip between mealtimes, and when these decrease, the body’s fat cells release the glucose that’s been stored, which ultimately can result in weight loss.

A quote from a recent report published on the effects of intermittent fasting for health, aging and disease from the New England Journal of Medicine says:

“Evidence is accumulating that eating in a 6-hour period and fasting for 18 hours can trigger a metabolic switch from glucose-based to ketone-based energy, with increased stress resistance, increased longevity, and a decreased incidence of diseases, including cancer and obesity.”

Nowadays, there’s a substantial amount of growing research that showcases how specific intermittent fasting types can be advantageous for people with type 2 diabetes.

Protocol types for Intermittent fasting

There are a few different approaches to do IF. Most successful research on intermittent fasting focuses on analyzing time-restricting meals, where individuals allocate a specific window of time throughout the day to consume all of their meals.

Usually, this approach consists of an 8-hour eating window and a 16-hour fasting window. This method goes by the term “Intermittent fasting 16:8” and is one of the most popular IF plans. An excellent example of this approach would be eating all of your meals between 11 am and 7 pm, then fasting for 16 hours throughout the evening, night, and early morning.

Another slight variation is “Intermittent fasting 12:12”, whereby rather than consuming meals on a whim, you’re restricted to eating your daily calorie intake within a 12-hour window, then fast for the subsequent 12-hour period.

Additional popular IF protocols are the “alternate-day fasting” approach and the “5:2 fasting” method. For ADF, every second day, your daily caloric intake is about 500 to 700 calories, and you follow a regular non-restrictive diet on the non-fasting days. The 5:2 method is pretty similar. However, fasting is restricted to twice per week rather than every other day.

In any case, intermittent fasting can serve as an attractive alternative to conventional approaches to reducing caloric intake because it can be more flexible and less restrictive. That being said, it’s not always right for everyone, and individuals with type 2 diabetes have other additional circumstances to take into account.

6 Tips for Combining Intermittent Fasting and Diabetes

According to Harvard Health, Diabetes UK, and other medical bodies, there are some general recommendations for combining intermittent fasting and diabetes.

Find a plan that suits you.

It’s smart for people with diabetes to avoid radical plans such as alternate-day fasting and begin with a simple 12:12 pattern.

The key is to find a plan that works best for your lifestyle. An approach that you’ll be able to commit to and follow through with long-term. Furthermore, you want a program that will best help manage your type 2 diabetes and allow you to see results.

We suggest you consult with your healthcare provider to help you figure out what type of intermittent fasting approach would work best for your situation.

Don’t skip breakfast.

Always start the day off with a diabetes-friendly breakfast.

Blood sugar naturally rises in the morning, and you don’t want your day to be followed by a drop. Insulin sensitivity is usually at higher levels in the morning, more so than in the evening, so an eating plan that includes breakfast and reduces late-night snacking is ideal.

You want to try to maintain regular and stable blood sugar levels throughout the day without fluctuations.

Eat nutrient-rich foods.

Be sure to include plenty of nutrient-dense foods that will help with satiety and support normal blood sugar levels during the fast. It’s also important to avoid refined sugar, grains, and sweeteners.

Focus on working these foods into your meal plans during IF:

Fruits and vegetables.
Lentils and beans.
Healthy fats (from unsaturated sources, no trans-fats).
Whole grains (oats, brown rice, quinoa).

Another thing to note is the importance of including foods broken down and absorbed at a slower rate, such as those deemed lower on the glycemic index. Typically these foods are higher in fiber.

Be mindful of your food.

During the morning after a 12-hour fasting period, it’s essential to limit the quantity of sugary and fatty foods. Try to avoid fried foods and cook using techniques such as steaming or grilling.

When you’ve just broken a fast, it’s recommended to opt for smaller portion sizes, slow down, and enjoy the food. It helps make sure your blood sugar levels stay as stabilized as possible and allows your digestive system not to become overburdened.

Stay hydrated.

You need liquids, specifically water, to stay hydrated during a fast. It can be extremely dangerous for people with type 2 diabetes to fast without fluids as they’re more prone to dehydration.

Some individuals with type 2 diabetes may also have other subsequent health issues, such as blood vessel disease, kidney afflictions, or heart problems that can flare up due to dehydration and insufficient water consumption.

Monitor blood sugar levels.

When following an intermittent fasting routine, the main thing to keep in mind is that blood sugar levels need to be tested frequently to avoid unexpected fluctuations.

Hypoglycemia commonly occurs for blood sugar below 70mg/dL. At the same time, hyperglycemia is blood sugar levels above 200mg/dL.

You will also need to be prepared and have a plan in place should your blood levels spike or dip. Having snacks readily available and other treatments such as glucose pills on hand is one way you can prepare for a successful and problem-free fast.

Talk to your doctor

This final point is probably the MOST critical recommendation to follow. Consult with your physician or healthcare provider regarding whether intermittent fasting is best for you. If so, follow your practitioner’s advice to ensure that blood glucose levels remain manageable.

Before starting an intermittent fasting plan, talk to your physician. If you’re taking insulin and limit eating times, you may be at a higher risk of low blood sugar. It is why it’s essential to consult with a practitioner before making any changes to your routine.

The Bottom Line

Intermittent fasting is one of the most successful, all-natural methods you can use to control your type 2 diabetes and even modify and reverse some of the damage that might have been caused.

Furthermore, it’s possibly the most effective route to take for pre-diabetic individuals.

Although the research and success stories surrounding intermittent fasting for diabetes are increasing daily, it’s essential to consult your healthcare providers. Together you can choose an individualized protocol that’s sustainable and safe.

If you like to pack your lunch, that’s fine. That way you know your macronutrients and what you’re eating. Moreover, homemade food is more… real and not packed with a bunch of other stuff found in supermarkets.

But you cannot avoid family gatherings or special occasions in restaurants!

So… that leaves us to eat out with diabetes.

The most important thing is to know what’s in your food, especially if you’re injecting insulin. You should know at the very least how many carbohydrates you’re going to consume. And it’s tricky when you don’t have nutritional menus in front of you.

Here are some methods and food suggestions for sticking to your diabetic meal plan when dining out.

Be a few steps ahead

If you know that your evening is going to end up in a restaurant, plan ahead your meal options. If you know the place quite well, it’s going to be easier to narrow the menu assortment. However, if you’re caught up in a new delhi around the corner – it’s best to check their menu online (of course, if they have it).

Not all the food-chain restaurants have nutritional menus. But it won’t hurt to ask or consult with a server or a manager.

Remember, small portions!

Big plates of food can trigger your blood glucose level. Nowadays, restaurants put way more to the dish than the regular portion size should be. Try to monitor your food intake. A perfect, balanced plate should look like this: ½ veggies, ¼ grains, ¼ protein. Fruit, milk or other types of garnish can be on the side.

Choose healthy foods

Thoroughly check the menu for rich foods (foods that have lots of fiber and protein). Fibre slows the rise in blood glucose levels and helps you feel full. Also, make sure to avoid deep-fried high fat foods. Instead, choose grilled, roasted, steamed items, lean meat, legumes, poultry.

Our nutritionist Supriya Lal also recommends to:
1. Check the menu before you go, or check online to see if the nutritional facts are listed on the website (for some chain restaurants, this is the case);
2. Ask for the dressing on the side or sauce on the side so that you can control how much goes on it;

3. Ask for low sodium options;

4. Consider asking for a box during your meal so that you can first pack away half for later to prevent overeating;

5. Share the meal with a loved one!

Prioritize Quality Sleep for a Healthy Metabolism

When it comes to optimizing your metabolism, getting sufficient sleep is key. Restorative sleep allows your body to regenerate and repair itself, promoting the smooth functioning of metabolic processes. Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain and a slower metabolism. Aim for seven to nine hours of quality sleep each night to support optimal metabolic function. For more information on the importance of sleep, check out this helpful resource on the importance of sleep.

Fuel Your Metabolism with Protein-Rich Foods

Including protein-rich foods in your diet is a powerful way to give your metabolism a natural boost. Protein requires more energy to digest compared to carbohydrates and fats, leading to a temporary increase in metabolic rate. Aim to include lean sources of protein such as chicken, fish, tofu, legumes, and Greek yogurt in your meals. These foods not only provide essential nutrients but also support muscle growth and repair, which further enhances your metabolism.

Embrace an Active Lifestyle and Regular Exercise

Regular physical activity is a surefire way to increase your metabolic rate and maintain a healthy weight. Engaging in both cardiovascular exercises and strength training can have a significant impact on your metabolism. Cardio exercises like running, cycling, or swimming burn calories during the activity and temporarily elevate your metabolic rate afterward. Meanwhile, strength training exercises, such as lifting weights or bodyweight exercises, help build and maintain lean muscle mass. Since muscle tissue burns more calories than fat, having more muscle increases your basal metabolic rate.

Stay Hydrated to Support Metabolic Processes

Drinking enough water is often overlooked when it comes to boosting metabolism, but it’s a simple and effective strategy. Water is involved in numerous metabolic reactions in the body, including the breakdown and transport of nutrients. Mild dehydration can slow down your metabolism and make you feel fatigued. To stay adequately hydrated, aim to drink at least eight glasses of water per day. If you struggle with plain water, try infusing it with natural flavors like lemon or cucumber to make it more enticing.

Manage Stress Levels for a Healthy Metabolism

Chronic stress can wreak havoc on your metabolism and overall well-being. When you’re stressed, your body releases the hormone cortisol, which can increase appetite and lead to weight gain, particularly around the abdomen. Additionally, stress can disrupt sleep patterns, reduce motivation for physical activity, and promote unhealthy eating habits. Implementing stress-management techniques such as meditation, deep breathing exercises, and engaging in hobbies or activities, you enjoy can help rebalance your metabolism.

Conclusion

Incorporating these strategies into your daily routine can have a significant impact on speeding up your metabolism and enhancing your overall well-being. Remember, consistency is key, so make sustainable lifestyle changes and give your body time to adapt. By prioritizing quality sleep, consuming protein-rich foods, staying active, staying hydrated, and managing stress levels, you’ll be well on your way to boosting your metabolism and reaping the rewards of increased energy and weight management. Start implementing these tips today and experience positive changes for yourself.