High cholesterol

Cholesterol is a fatty substance found in the blood. It's mainly made in the body, and plays an essential role in how every cell in the body works. However, too much cholesterol in the blood can increase your risk of cardiovascular disease.

High cholesterol is one of the main risk factors for heart disease

Cholesterol is a fatty substance which is found in the blood. It is mainly made in the body. Cholesterol plays an essential role in how every cell in the body works. However, too much cholesterol in the blood can increase your risk of heart problems.

 

LDL cholesterol and HDL cholesterol

Cholesterol is carried around the body by proteins. These combinations of cholesterol and proteins are called lipoproteins. There are two main types of lipoproteins:

• LDL (low-density lipoprotein) is the harmful type of cholesterol
• HDL (high-density lipoprotein) is a protective type of cholesterol

Having too much harmful cholesterol in your blood can increase your risk of getting cardiovascular disease. The risk is particularly high if you have a high level of LDL cholesterol and a low level of HDL cholesterol.
 

Triglycerides

 

Triglycerides are another type of fatty substance in the blood. They're found in foods such as dairy products, meat and cooking oils. They can also be produced in the body, either by the body’s fat stores or in the liver.

People who are very overweight, eat a lot of fatty and sugary foods, or drink too much alcohol are more likely to have a high triglyceride level. People with high triglyceride levels have a greater risk of developing  cardiovascular disease than people with lower levels. 

 

What causes high cholesterol?

A common cause of high blood cholesterol levels is eating too much saturated fat.

However, some people have high blood cholesterol even though they eat a healthy diet. For example, they may have inherited a condition called familial hyperlipidaemia (FH).

The cholesterol which is found in some foods such as eggs, liver, kidneys and some types of seafood eg. prawns, does not usually make a great contribution to the level of cholesterol in your blood. It's much more important that you eat foods that are low in saturated fat. 

 

How can I reduce my cholesterol level?

 

Cut down on saturated fats

To help reduce your cholesterol level, you need to cut down on saturated fats and instead use unsaturated fats such as olive, rapeseed or sunflower oilds and spreads. You should also reduce the total amount of fat you eat. 

 

Eat oily fish regularly

Oily fish provides the richest source of a particular type of polyunsaturated fat known as omega-3. Omega-3 from oily fish can help to lower blood triglyceride levels, helps prevent the blood from clotting, and can also help to regulate the heart rhythm. 

 

Eat a high-fibre diet

Foods that are high in soluble fibre such as oats, beans, pulses, lentils, nuts, fruits and vegetables, can help lower cholesterol. 

 

Do regular physical activity

This can help increase your HDL cholesterol (the 'protective' type of cholesterol).

 

Will eating sterol-enriched foods help reduce my cholesterol level?

Although the effect varies between individuals, there is evidence to show that substances called plant sterols and stanols can help to reduce LDL cholesterol levels by up to 10-15% when 2g per day is regularly consumed as part of a healthy balanced diet. Stanols and sterols are added to certain foods including margarines, spreads, soft cheeses and yoghurts.

But remember, these products are not a substitute for a healthy, balanced diet or a replacement for cholesterol lowering drugs. If you decide to use these products make sure you follow the manufacturer's instructions on the amounts you need to consume each day to provide you with 2g of the plant stanol or sterol.

 

I've heard that eating too many eggs can raise your cholesterol - how many can I eat?

For most people there is currently no limit on the number of eggs that you can eat in a week. However, because the recommendation has changed over the years, it's often a common source of confusion.

In the past a restriction on eggs was recommended because we thought that foods high in cholesterol (including liver, kidneys and shellfish, as well as eggs) could have an impact on cholesterol levels in the body.

However, as research in this area has developed, so has our understanding of how foods that contain cholesterol affect people’s heart health.

For most people, the amount of saturated fat they eat has much more of an impact on their cholesterol than eating foods that contain cholesterol, like eggs and shellfish. So unless you have been advised otherwise by your doctor or dietician, if you like eggs, they can be included as part of a balanced and varied diet.

 

Will I need to take medication?

Whether you need to take cholesterol-lowering drugs or not depends not just on your total cholesterol, HDL and LDL levels, but also on your overall risk of cardiovascular disease.

Cholesterol-lowering medicines such as statins are prescribed for people who are at greatest overall risk of suffering from cardiovascular disease.

Ali's decision to take statins

Learn about how Ali is trying to improve his cholesterol levels.

http://www.bhf.org.uk/heart-health/conditions/high-cholesterol.aspx

'How fish oil unlocked my autistic son'

It's the most natural thing in the world for a child to show love for its mother. But Maria Hutchings waited four years for her son just to hug her and say, "I love you."

Maria's son John Paul, was diagnosed as autistic when he was three, plunging his parents into a four-year nightmare. He had both a severe language disorder - unable to say more than two words - and learning disabilities which stopped him from communicating with the outside world.

"It's awful having a child who is physically perfect but can't understand what's going on and is frustrated all the time," the mother-of-four from Benfleet in Essex said.

"You go through phases. Firstly you grieve for the child you have lost - the one you envisaged. Then you think 'I'm going to find the cure and make my child better.'"

But what Maria, 44, didn't know was this quest for a cure would take years and life with John Paul would be a daily struggle.

"He had lots and lots of tantrums and even daily routines were very difficult," she said.

"He likes things in a certain way so if someone wasn't sitting in their usual chair at the dinner table then he would go absolutely ballistic, screaming and crying."

Abandoned by the health authorities

"I used to ask him 'What did you do at school today?' and got nothing in response. As a parent that was devastating. There was no communication. I didn't know when he was ill, or when he was happy or sad."

Even getting John Paul diagnosed - essential for receiving treatment - was an uphill battle.

"You had to fight for a diagnosis and see a consultant. It cost £2,500 for a one-day assessment and again I had to struggle - in the end my GP paid for it."

Maria and husband Stuart, 47, felt abandoned by the health authorities.

"It's a feeling of being left in the wilderness. He hasn't seen a consultant in a hospital for four or five years because as far as they're concerned, there isn't a cure for autism," she said.

However, Maria was determined to find something that would improve John Paul's condition.

"When you love your child so passionately you'll do anything you can to help them."

They tried homeopathy and cranial osteopathy - which encourages the release of tension and helped relax their son for short periods. They also paid £200 to get his hair and urine tested by a nutritionist and spent £80-a-month on the treatments they suggested.

The nutritionist believed John Paul could have a number of allergies and suggested withdrawing citrus fruits while giving replacement vitamin supplements.

"He needed seven, eight, nine supplements a day. We were hiding them in his food but when he worked it out he wouldn't eat anything."

In the end Maria saw that John Paul was becoming depressed and stopped the nutritionist's approach.

"Life is so confusing for them anyway, without withdrawing the food they take comfort from."

Fish oils 'woke him up'

It was a casual chat with another mum from her son's school which led to a new approach in helping John Paul.

"She told me about a programme on ITV about fish oils. As a result I started him on daily Eye Q supplements.

"The fish oil tablets seemed to wake him up and unlock something," she said.

His speech went from a two-word level to seven-word sentences and he's now even reading the Oxford school series.

"From scribbling in black he painted a rainbow with bright colours. I don't have wallpaper in my hall any more, just all of his pictures.

"I started to see a person coming out. He now wants to know what's going on and is making his own decisions.

"I'd waited four years for him to say 'mummy I love you' and put his arms around me."

He used to be very inert at school, taking out his frustrations at home. But his behaviour changed dramatically:

"The first thing people say to me now, is 'isn't he a happy boy'? He never had empathy, but now if he hits out he will turn around and say 'I didn't want to do that mummy, I'm sorry'.

"It's as if he was at last at peace with himself."

Now Maria's whole family is on fish oil. While Maria and Stuart, John Paul, now 11, and her eldest daughter Victoria, 17, take capsules, her youngest two, five-year-old William and Harriet, 3, have bubblegum flavoured sachets.

Victoria saw her GCSE grades rise from predicted Ds to Bs. William, now has the reading age of an eight-year-old, and Harriet can concentrate for 20 minutes while her friends struggle to stay still for even short periods.

Maria is now using her personal experience in coping with John Paul's condition to campaign on behalf of special schools.

Just last year, she stood up to Prime Minister Tony Blair on live television challenging him over recent special school closures.

"Labour wants to mainstream the pupils," she said.

"But they need small classes with specialist teachers. The Government is closing special schools to save money."

Frequent lobbying at the House of Commons has also attracted the attention of Conservative leader David Cameron, who has invited her to be part of an Improvement of Public Services Policy Group.

Meanwhile, her husband is setting up a web-based business about the nutritional discoveries they have made over the years.

"We found that most [pregnant] mothers are deficient in fatty acids needed for brain cell connections," Maria says.

"If they are deficient how can they pass the levels needed for their babies?

"If just one mother is helped by this work, then it will be worth it.

"http://www.dailymail.co.uk/health/article-373833/How-fish-oil-unlocked-autistic-son.html

Irritable bowel syndrome (IBS) - Treatment

The symptoms of irritable bowel syndrome (IBS) can often be reduced by changing your diet and lifestyle, and understanding the nature of the condition.

In some cases, medication or psychological treatments may also be helpful.

IBS-friendly diet

Changing your diet will play an important part in controlling your symptoms of IBS. However, there is no "one size fits all" diet for people with IBS. The diet that will work best for you will depend on your symptoms and how you react to different foods.

It may be helpful to keep a food diary and record whether certain foods make your symptoms better or worse. You can then avoid foods that trigger your symptoms. But it is important to remember these foods do not need to be avoided for life.

Fibre

People with IBS are often advised to modify the amount of fibre in their diet. There are two main types of fibre:

• soluble fibre – which the body can digest
• insoluble fibre – which the body cannot digest
• 
  

Foods that contain soluble fibre include:

• oats
• barley
• rye
• fruit, such as bananas and apples
• root vegetables, such as carrots and potatoes
• golden linseeds
• 
  

Foods that contain insoluble fibre include:

• wholegrain bread
• bran
• cereals
• nuts and seeds (except golden linseeds)
• 
  

If you have IBS with diarrhea, you may find it helps to cut down on the insoluble fibre you eat. It may also help to avoid the skin, pith and pips from fruit and vegetables.

If you have IBS with constipation, increasing the amount of soluble fibre in your diet and the amount of water you drink can help.

Your GP will be able to advise you what your recommended fibre intake should be.

The National Institute for Health and Clinical Excellence (NICE) provides more detailed advice about IBS and diet (PDF, 39kb).

Eating tips

Your IBS symptoms may improve by following the advice below:

• have regular meals and take your time when eating
• avoid missing meals or leaving long gaps between eating
• drink at least eight cups of fluid a day, particularly water and other decaffeinated drinks such as herbal tea
• restrict your tea and coffee intake to a maximum of three cups a day
• lower the amount of alcohol and fizzy drinks you drink
• reduce your intake of resistant starch, starch that resists digestion in the small intestine and reaches the large intestine intact – it is often found in processed or re-cooked foods
• limit fresh fruit to three portions a day – a suitable portion would be half a grapefruit or an apple
• if you have diarrhoea, avoid sorbitol, an artificial sweetener found in sugar-free sweets, including chewing gum and drinks, and in some diabetic and slimming products
• if you have wind and bloating, consider stopping all cereals for six weeks or increasing your intake of linseeds (up to one tablespoon a day)

Avoid exclusion diets (where you do not eat a certain food groups, such as dairy products or red meat) unless you are being supervised by a professional dietitian.

Exercise

Most people find exercise helps relieve the symptoms of IBS. Your GP will be able to advise you about the type of exercise that is suitable for you.

Aim to do a minimum of 30 minutes vigorous exercise a day, at least three times a week. The exercise should be strenuous enough to increase your heart and breathing rates. Brisk walking and walking uphill are both examples of vigorous exercise.

Read more about the benefits of exercise and the different types of fitness activities you can try.

Probiotics

Probiotics are dietary supplements that product manufacturers claim can help improve digestive health. They contain so-called "friendly bacteria" that supposedly destroy "bad bacteria", helping to keep your gut and digestive system healthy.

Some people find taking probiotics regularly helps relieve the symptoms of IBS. However, there is no scientific evidence to prove that probiotics work and have beneficial health effects.

If you decide to try probiotics, make sure you follow the manufacturer's instructions and recommendations regarding dosage.

Reducing stress

Reducing the amount of stress in your life may help lower the frequency and severity of your IBS symptoms. Some ways to help relieve stress include:

• relaxation techniques, such as meditation or breathing exercises
• physical activities, such as yoga, pilates or tai chi  (where deep breathing and relaxation is combined with slow and gentle movements)
• regular exercise, such as walking, running or swimming

If you are particularly stressed, you may benefit from a talking therapy, such as stress counselling or cognitive behavioural therapy (CBT).

Medication

A number of different medications are used to help treat IBS, including:

• antispasmodic medicines – which help reduce abdominal pain and cramping
• laxatives – used to treat the symptoms of constipation
• antimotility medicines – used to treat the symptoms of diorrhea
• antidepressants – originally designed to treat depression, but can also help reduce abdominal pain and cramping
• 
  

These medications are discussed in more detail below.

Antispasmodic medicines

Antispasmodic medicines work by helping relax the muscles in your digestive system. Examples of antispasmodic medicines include mebeverine and therapeutic peppermint oil.

Side effects associated with antispasmodic medicines are rare. However, people taking peppermint oil may have occasional heartburn and irritation on the skin around their anus (bottom).

Antispasmodic medicines are not recommended for pregnant women.

Laxatives

Bulk-forming laxatives are usually recommended for people with IBS-related constipation. They make your stools denser and softer, which means they are easier to pass.

It is important you drink plenty of fluids while using a bulk-forming laxative. This will help prevent the laxative from causing an obstruction in your digestive system.

Start on a low dose and then, if necessary, increase it every few days until one or two soft stools are produced every one or two days. Do not take a bulk-forming laxative just before you go to bed.

Side effects associated with taking laxatives can include bloating and wind. However, if you increase your dose gradually, you should have few, if any, side effects.

Antimotility medicines

The antimotility medicine loperamide is usually recommended for IBS-related diarrhoea.

Loperamide works by slowing contractions of muscles in the bowel, which slows down the speed at which food passes through your digestive system. This allows more time for your stools to harden and solidify.

Side effects of loperamide include:

• abdominal cramps and bloating
• dizziness
• drowsiness
• skin rashes

Loperamide is not recommended for pregnant women.

Antidepressants

Two types of antidepressants are used to treat IBS – tricyclic antidepressants (TCAs) and selective serotonin reuptake inhibitors (SSRIs).

TCAs are usually recommended when antispasmodic medicines have not been able to control the symptoms of pain and cramping. They work by relaxing the muscles in your digestive system.

However, TCAs will only provide relief after three to four weeks, as your body starts to get used to the medication. They should be taken consistently.

Possible side effects of TCAs include:

• dry mouth
• constipation
• blurred vision
• drowsiness

These side effects should improve within a few days of starting the medication. Tell your GP if the side effects become a problem – they may prescribe another type of antidepressant.

Amitriptyline is the most widely used TCA.

Selective serotonin reuptake inhibitors (SSRIs) are an alternative antidepressant. Examples of SSRIs that are used to treat IBS include:

• citalopram
• fluoxetine
• paroxetine

Common side effects of SSRIs include blurred vision, diarrhoea or constipation and dizziness.

Read more about selective serotonin reuptake inhibitors (SSRI).

Psychological treatments

If your IBS symptoms are still causing problems after 12 months of treatment, your GP may refer you for a type of therapy known as a psychological intervention.

There are several different types of psychological therapy. They all work by teaching you techniques to help you control your condition better. The availability of psychological interventions on the NHS may vary from region to region.

Hypnotherapy

Hypnotherapy has been shown to help some people with IBS reduce their symptoms of pain and discomfort.

Hypnosis is used to change your unconscious mind's attitude towards your symptoms.

You can have hypnotherapy as an outpatient in some NHS hospital pain clinics, or you can learn self-hypnosis techniques to do at home.

Psychodynamic interpersonal therapy (PIT)

Psychodynamic interpersonal therapy (PIT) is a type of talking treatmnet that has had some success in helping people with IBS.

It is a form of psychotherapy based on the principle that your unconscious thoughts, beliefs and attitudes can influence how you think, act and feel.

Your therapist will help you to explore how your past might have unconsciously affected you. They will also help you to confront unhelpful beliefs, attitudes and behaviours in order to try to change them.

Cognitive behavioural therapy (CBT)

Cognitive behavioural therapy (CBT) is another type of talking treatment that can help with IBS.

CBT is based on the principle that the way you feel depends partly on the way you think.

Studies have shown that if you train yourself to react differently to IBS by using relaxation techniques and staying positive, you should see a decrease in your pain levels.

CBT may also help you to cope better with stress, anxiety and depression.

http://www.patient.co.uk/health/irritable-bowel-syndrome 

Irritable Bowel Syndrome

What is irritable bowel syndrome (IBS)? 

Irritable bowel syndrome is a functional gastrointestinal (GI) disorder, meaning it is a problem caused by changes in how the GI tract works. People with a functional GI disorder have frequent symptoms, but the GI tract does not become damaged. IBS is not a disease; it is a group of symptoms that occur together. The most common symptoms of IBS are abdominal pain or discomfort, often reported as cramping, along with diarrhea, constipation, or both. In the past, IBS was called colitis, mucous colitis, spastic colon, nervous colon, and spastic bowel. The name was changed to reflect the understanding that the disorder has both physical and mental causes and is not a product of a person’s imagination.

IBS is diagnosed when a person has abdominal pain or discomfort at least three times per month for the last 3 months without other disease or injury that could explain the pain. The pain or discomfort of IBS may occur with a change in stool frequency or consistency or may be relieved by a bowel movement.

IBS is often classified into four subtypes based on a person’s usual stool consistency. These subtypes are important because they affect the types of treatment that are most likely to improve the person’s symptoms. The four subtypes of IBS are

• IBS with constipation (IBS-C)
  • hard or lumpy stools at least 25 percent of the time
  • loose or watery stools less than 25 percent of the time
• IBS with diarrhea (IBS-D)
  • loose or watery stools at least 25 percent of the time
  • hard or lumpy stools less than 25 percent of the time
• Mixed IBS (IBS-M)
  • hard or lumpy stools at least 25 percent of the time
  • loose or watery stools at least 25 percent of the time
• Unsubtyped IBS (IBS-U)
  • hard or lumpy stools less than 25 percent of the time
  • loose or watery stools less than 25 percent of the time

What is the GI tract?

The GI tract is a series of hollow organs joined in a long, twisting tube from the mouth to the anus. The movement of muscles in the GI tract, along with the release of hormones and enzymes, allows for the digestion of food. Organs that make up the GI tract are the mouth, esophagus, stomach, small intestine, large intestine—which includes the appendix, cecum, colon, and rectum—and anus. The intestines are sometimes called the bowel. The last part of the GI tract—called the lower GI tract—consists of the large intestine and anus.

The large intestine absorbs water and any remaining nutrients from partially digested food passed from the small intestine. The large intestine then changes waste from liquid to a solid matter called stool. Stool passes from the colon to the rectum. The rectum is located between the last part of the colon—called the sigmoid colon—and the anus. The rectum stores stool prior to a bowel movement. During a bowel movement, stool moves from the rectum to the anus, the opening through which stool leaves the body.

The lower GI tract

How common is IBS and who is affected?

Irritable bowel syndrome is estimated to affect 3 to 20 percent of the population, with most studies ranging from 10 to 15 percent. However, less than one-third of people with the condition see a health care provider for diagnosis. IBS affects about twice as many women as men and is most often found in people younger than 45 years.

What are the symptoms of IBS?

The symptoms of IBS include abdominal pain or discomfort and changes in bowel habits. To meet the definition of IBS, the pain or discomfort should be associated with two of the following three symptoms:

• start with bowel movements that occur more or less often than usual
• start with stool that appears looser and more watery or harder and more lumpy than usual
• improve with a bowel movement

Other symptoms of IBS may include

• diarrhea—having loose, watery stools three or more times a day and feeling urgency to have a bowel movement
• constipation—having hard, dry stools; three or fewer bowel movements in a week; or straining to have a bowel movement
• feeling that a bowel movement is incomplete
• passing mucus, a clear liquid made by the intestines that coats and protects tissues in the GI tract
• abdominal bloating

Symptoms may often occur after eating a meal. To meet the definition of IBS, symptoms must occur at least 3 days a month.

What causes IBS?

The causes of IBS are not well understood. Researchers believe a combination of physical and mental health problems can lead to IBS. The possible causes of IBS include the following:

• Brain-gut signal problems. Signals between the brain and nerves of the small and large intestines, also called the gut, control how the intestines work. Problems with brain-gut signals may cause IBS symptoms, such as changes in bowel habits and pain or discomfort.
• GI motor problems. Normal motility, or movement, may not be present in the colon of a person who has IBS. Slow motility can lead to constipation and fast motility can lead to diarrhea. Spasms, or sudden strong muscle contractions that come and go, can cause abdominal pain. Some people with IBS also experience hyperreactivity, which is an excessive increase in contractions of the bowel in response to stress or eating.
• Hypersensitivity. People with IBS have a lower pain threshold to stretching of the bowel caused by gas or stool compared with people who do not have IBS. The brain may process pain signals from the bowel differently in people with IBS.
• Mental health problems. Mental health, or psychological, problems such as panic disorder, anxiety, depression, and post-traumatic stress disorder are common in people with IBS. The link between these disorders and development of IBS is unclear. GI disorders, including IBS, are often found in people who have reported past physical or sexual abuse. Researchers believe people who have been abused tend to express psychological stress through physical symptoms.
• Bacterial gastroenteritis. Some people who have bacterial gastroenteritis—an infection or irritation of the stomach and intestines caused by bacteria—develop IBS. Researchers do not know why gastroenteritis leads to IBS in some people and not others, though psychological problems and abnormalities of the lining of the GI tract may be factors.
• Small intestinal bacterial overgrowth (SIBO). Normally, few bacteria live in the small intestine. SIBO is an increase in the number of bacteria or a change in the type of bacteria in the small intestine. These bacteria can produce excess gas and may also cause diarrhea and weight loss. Some researchers believe that SIBO may lead to IBS, and some studies have shown antibiotics to be effective in treating IBS. However, the studies were weak and more research is needed to show a link between SIBO and IBS.
• Body chemicals. People with IBS have altered levels of neurotransmitters, which are chemicals in the body that transmit nerve signals, and GI hormones, though the role these chemicals play in developing IBS is unclear. Younger women with IBS often have more symptoms during their menstrual periods. Post-menopausal women have fewer symptoms compared with women who are still menstruating. These findings suggest that reproductive hormones can worsen IBS problems.
• Genetics. Whether IBS has a genetic cause, meaning it runs in families, is unclear. Studies have shown that IBS is more common in people with family members who have a history of GI problems. However, the cause could be environmental or the result of heightened awareness of GI symptoms.
• Food sensitivity. Many people with IBS report that certain foods and beverages can cause symptoms, such as foods rich in carbohydrates, spicy or fatty foods, coffee, and alcohol. However, people with food sensitivity typically do not have clinical signs of food allergy. Researchers have proposed that symptoms may result from poor absorption of sugars or bile acids, which help break down fats and get rid of wastes in the body.

How is IBS diagnosed?

To diagnose IBS, a health care provider will conduct a physical exam and take a complete medical history. The medical history will include questions about symptoms, family history of GI disorders, recent infections, medications, and stressful events related to the onset of symptoms. For IBS to be diagnosed, the symptoms must have started at least 6 months prior and must have occurred at least 3 days per month for the previous 3 months. Further testing is not usually needed, though the health care provider may do a blood test to screen for other problems. Additional diagnostic tests may be needed based on the results of the screening blood test and for people who also have signs such as

• fever
• rectal bleeding
• weight loss
• anemia—too few red blood cells in the body, which prevents the body from getting enough oxygen
• family history of colon cancer, irritable bowel disease—long-lasting disorders that cause irritation and ulcers, or sores, in the GI tract—or celiac disease—an immune disease in which people cannot tolerate gluten, a protein found in wheat, rye, and barley, because it will damage the lining of their small intestine and prevent absorption of nutrients

Additional diagnostic tests may include a stool test, lower GI series, and flexible sigmoidoscopy or colonoscopy. Colonoscopy may also be recommended for people who are older than 50 to screen for colon cancer.

Stool tests. A stool test is the analysis of a sample of stool. The health care provider will give the person a container for catching and storing the stool. The sample is returned to the health care provider or a commercial facility and sent to a lab for analysis. The health care provider may also do a rectal exam, sometimes during the physical exam, to check for blood in the stool. Stool tests can show the presence of parasites or blood.

Lower GI series. A lower GI series is an x-ray exam that is used to look at the large intestine. The test is performed at a hospital or outpatient center by a radiologist—a doctor who specializes in medical imaging. The health care provider may give the person written bowel prep instructions to follow at home. The person may be asked to follow a clear liquid diet for 1 to 3 days before the procedure. A laxative or enema may be used before the test. A laxative is medication that loosens stool and increases bowel movements. An enema involves flushing water or laxative into the anus using a special squirt bottle.

For the test, the person will lie on a table while the radiologist inserts a flexible tube into the person’s anus. The large intestine is filled with barium, making signs of problems with the large intestine that may be causing the person’s symptoms show up more clearly on x rays.

For several days, traces of barium in the large intestine cause stools to be white or light colored. Enemas and repeated bowel movements may cause anal soreness. A health care provider will provide specific instructions about eating and drinking after the test.

Flexible sigmoidoscopy and colonoscopy. The tests are similar, but a colonoscopy is used to view the rectum and entire colon, while a flexible sigmoidoscopy is used to view just the rectum and lower colon. These tests are performed at a hospital or outpatient center by a gastroenterologist—a doctor who specializes in digestive diseases. For both tests, a health care provider will give written bowel prep instructions to follow at home. The person may be asked to follow a clear liquid diet for 1 to 3 days before either test. The night before the test, the person may need to take a laxative. One or more enemas may also be required the night before and about 2 hours before the test.

In most cases, light anesthesia, and possibly pain medication, helps people relax. For either test, the person will lie on a table while the gastroenterologist inserts a flexible tube into the anus. A small camera on the tube sends a video image of the intestinal lining to a computer screen. The test can show signs of problems in the lower GI tract.

The gastroenterologist may also perform a biopsy, a procedure that involves taking a piece of intestinal lining for examination with a microscope. You will not feel the biopsy. A pathologist—a doctor who specializes in diagnosing diseases—examines the tissue in a lab.

Cramping or bloating may occur during the first hour after the test. Driving is not permitted for 24 hours after a colonoscopy to allow the sedative time to wear off. Before the appointment, a person should make plans for a ride home. Full recovery is expected by the next day.

How is IBS treated?

Though there is no cure for IBS, the symptoms can be treated with a combination of the following:

• changes in eating, diet, and nutrition
• medications
• probiotics
• therapies for mental health problems

Eating, Diet, and Nutrition

Large meals can cause cramping and diarrhea, so eating smaller meals more often, or eating smaller portions, may help IBS symptoms. Eating meals that are low in fat and high in carbohydrates, such as pasta, rice, whole-grain breads and cereals, fruits, and vegetables, may help.

Certain foods and drinks may cause IBS symptoms in some people, such as

• foods high in fat
• milk products
• drinks with alcohol or caffeine
• drinks with large amounts of artificial sweeteners, which are substances used in place of sugar
• foods that may cause gas, such as beans and cabbage

People with IBS may want to limit or avoid these foods. Keeping a food diary is a good way to track which foods cause symptoms so they can be excluded from or reduced in the diet.

Dietary fiber may lessen constipation in people with IBS, but it may not help with lowering pain. Fiber helps keep stool soft so it moves smoothly through the colon. The Academy of Nutrition and Dietetics recommends consuming 20 to 35 grams of fiber a day for adults. Fiber may cause gas and trigger symptoms in some people with IBS. Increasing fiber intake by 2 to 3 grams per day may help reduce the risk of increased gas and bloating.

Medications

The health care provider will select medications based on the person’s symptoms.

• Fiber supplements. Fiber supplements may be recommended to relieve constipation when increasing dietary fiber is ineffective.
• Laxatives. Constipation can be treated with laxative medications. Laxatives work in different ways, and a health care provider can provide information about which type is best for each person. 
• Antidiarrheals. Loperamide has been found to reduce diarrhea in people with IBS, though it does not reduce pain, bloating, or other symptoms.
  Loperamide reduces stool frequency and improves stool consistency by slowing the movement of stool through the colon.
• Antispasmodics. Antispasmodics, such as hyoscine, cimetropium, and pinaverium, help to control colon muscle spasms and reduce abdominal pain.
• Antidepressants. Tricyclic antidepressants (TCAs) and selective serotonin reuptake inhibitors (SSRIs) in low doses can help relieve IBS symptoms including abdominal pain. In theory, TCAs should be better for people with IBS-D and SSRIs should be better for people with IBS-C due to the effect on colon transit, but this has not been confirmed in clinical studies. TCAs work in people with IBS by reducing sensitivity to pain in the GI tract as well as normalizing GI motility and secretion.
• Lubiprostone (Amitiza). Lubiprostone is prescribed for people who have IBS-C. The medication has been found to improve symptoms of abdominal pain or discomfort, stool consistency, straining, and constipation severity.

The antibiotic rifaximin can reduce abdominal bloating by treating SIBO. But scientists are still debating the use of antibiotics to treat IBS, and more research is needed.

Probiotics

Probiotics are live microorganisms, usually bacteria, that are similar to microorganisms normally found in the GI tract. Studies have found that probiotics, specifically Bifidobacteria and certain probiotic combinations, improve symptoms of IBS when taken in large enough amounts. But more research is needed. Probiotics can be found in dietary supplements, such as capsules, tablets, and powders, and in some foods, such as yogurt. A health care provider can give information about the right kind and right amount of probiotics to take to improve IBS symptoms. 

Therapies for Mental Health Problems

The following therapies can help improve IBS symptoms due to mental health problems:

• Talk therapy. Talking with a therapist may reduce stress and improve IBS symptoms. Two types of talk therapy used to treat IBS are cognitive behavioral therapy and psychodynamic, or interpersonal, therapy. Cognitive behavioral therapy focuses on the person’s thoughts and actions. Psychodynamic therapy focuses on how emotions affect IBS symptoms. This type of therapy often involves relaxation and stress management techniques.
• Hypnotherapy. In hypnotherapy, the therapist uses hypnosis to help the person relax into a trancelike state. This type of therapy may help the person relax the muscles in the colon.
• Mindfulness training. People practicing this type of meditation are taught to focus their attention on sensations occurring at the moment and to avoid worrying about the meaning of those sensations, also called catastrophizing.

What other conditions are associated with IBS?

People with IBS often suffer from other GI and non-GI conditions. GI conditions such as gastroesophageal reflux disease (GERD) and dyspepsia are more common in people with IBS than the general population. GERD is a condition in which stomach contents flow back up into the esophagus— the organ that connects the mouth to the stomach—because the muscle between the esophagus and the stomach is weak or relaxes when it should not. Dyspepsia, or indigestion, is upper abdominal discomfort that often occurs after eating. Dyspepsia may be accompanied by fullness, bloating, nausea, or other GI symptoms. 

Non-GI conditions often found in people with IBS include

• chronic fatigue syndrome—a disorder that causes extreme fatigue, which is tiredness that lasts a long time and limits a person’s ability to do ordinary daily activities
• chronic pelvic pain
• temporomandibular joint disorders— problems or symptoms of the chewing muscles and joints that connect the lower jaw to the skull
• depression
• anxiety
• somatoform disorders—chronic pain or other symptoms with no physical cause that are thought to be due to psychological problems

How does stress affect IBS?

Stress can stimulate colon spasms in people with IBS. The colon has many nerves that connect it to the brain. These nerves control the normal contractions of the colon and cause abdominal discomfort at stressful times. In people with IBS, the colon can be overly responsive to even slight conflict or stress. Stress makes the mind more aware of the sensations that arise in the colon. IBS symptoms can also increase a person’s stress level. Some options for managing stress include

• participating in stress reduction and relaxation therapies such as meditation
• getting counseling and support
• taking part in regular exercise such as walking or yoga
• minimizing stressful life situations as much as possible
• getting enough sleep

Points to Remember

• Irritable bowel syndrome (IBS) is a functional gastrointestinal (GI) disorder, meaning it is a problem caused by changes in how the GI tract works. People with a functional GI disorder have frequent symptoms, but the GI tract does not become damaged.
• IBS is not a disease; it is a group of symptoms that occur together.
• IBS is estimated to affect 3 to 20 percent of the population, with most studies ranging from 10 to 15 percent. However, less than one-third of people with the condition see a health care provider for diagnosis.
• The symptoms of IBS include abdominal pain or discomfort and changes in bowel habits. Other symptoms of IBS may include
  • diarrhea
  • constipation
  • feeling that a bowel movement is incomplete
  • passing mucus
  • abdominal bloating
• The causes of IBS are not well understood. Researchers believe a combination of physical and mental health problems can lead to IBS.
• To diagnose IBS, a health care provider will conduct a physical exam and take a complete medical history. The medical history will include questions about symptoms, family history of GI disorders, recent infections, medications, and stressful events related to the onset of symptoms.
• Though there is no cure for IBS, the symptoms can be treated with a combination of the following:
  • changes in eating, diet, and nutrition
  • medications
  • probiotics
  • therapies for mental health problems

http://digestive.niddk.nih.gov/ddiseases/pubs/ibs/

Diabetes diagnosis for '3 million'

A record three million people have been diagnosed with diabetes in Britain, according to research. The figure - equivalent to 4.6% of the UK population - is growing and experts warned it was a "grim staging post towards a public health emergency".

Researchers for Diabetes UK and Tesco found 132,000 people were diagnosed with the disease over the last year and a further 850,000 people are thought to have undiagnosed Type 2 diabetes. Unless more is done to prevent the condition and help those who have it, experts fear the increase could see the NHS burdened with unsustainable costs, with huge implications for public health. Every year 24,000 people with diabetes die earlier than expected in England and Wales, a situation that is expected to get even worse without urgent action.

Tesco and Diabetes UK have launched a partnership that will see the supermarket aim to raise £10 million for the charity to tackle the disease and help people affected by it. The partnership will also fund the biggest ever public awareness campaign on Type 2 diabetes risk factors, aiming to reach the estimated seven million people at high risk.

Barbara Young, chief executive of Diabetes UK, said: "We are hugely concerned that the number of people diagnosed with diabetes has reached three million for the first time and there is no reason to think this will mark the end of what has been a rapid rise in the condition.

"Instead, all the projections suggest that the three million figure will be a grim staging post on the road towards a public health emergency and this unfolding tragedy is already putting huge pressure on the NHS and will have potentially devastating consequences for those people who develop the condition. But this is not inevitable.

"By identifying those at high risk of developing Type 2 diabetes, we can ensure they start getting support to make the kind of lifestyle changes that can help prevent it. And by making sure people who have Type 1 or Type 2 diabetes are already getting the care and support they need, we can help them avoid the devastating complications diabetes can cause."

 http://m.bournemouthecho.co.uk/news/national/10264341.Diabetes_diagnosis_for__3_million_/

Who is Prone to Diabetes?

Diabetes is something that leads to abnormally high blood sugar and sometimes high fat levels too. You must have an idea of the symptoms and risk factors related to diabetes, so that treating it on time becomes possible. Who is prone to diabetes is something you must think on, so that you can take preventive measures.

Who is Prone to Diabetes?

Type of People Getting Diabetes: Individuals of some ethnic groups like Asians or Native Americans are more prone to diabetes. People of Arab, Hispanic or African descent worldwide also have increasing rate of diabetes.

As per the research and global public health program, diabetes has been emerged as pandemic. By the year 2025, three-quarters of the world's more than 100 million adults with diabetes will be in non-industrialized countries and in India and China. Most of the people are prone to Type 2 diabetes which is increasing in migrant Indians. Diabetes occurrence in the urban metros of India is increasing the figures mentioned in the affluent migrant Indians. Lifestyle and environmental changes due to industrialization and migration to urban environment from rural settings are responsible to great extent for such Type 2 diabetes in Indians.

It has been noticed that Indians have large degree of insulin resistance and stronger predisposition of genetic to diabetes. As many factors related with diabetes are potentially modifiable, such epidemic of diabetes can be limited if proper care is taken to rise up the physical activity and decrease the obesity rates in adults, especially in children. In addition, strategies to get healthy fetal and encouraging to follow the traditional diets rich in fibre are also necessary steps. Such interventions must be attempted who are genetically predisposed to diabetes to tackle the explosion of, and thus reducing the burden due to diabetes within the Indian subcontinent.

Overweight: Overweight Australians of Asian descent are more prone to diabetes as per the research made. As per the clinical research made it has been noticed that Asian people are prone to diabetes due to obesity or unhealthy diet and can risk further as they are adopting the western food traditions which include eating fried foods and takeaways, eating out more often, changing cooking habits and exercising less.

Slightly overweight Asians are prone to diabetes and must be encouraged as much as possible. They must stick to low-fat, traditional and Asian diet.

Depression: Depression can be another reason because of which people can get affected by diabetes.

• People who are depressed usually have Type 2 diabetes, while those who are diabetic have chances to become depressed, as per the study made by researchers from Johns Hopkins Medical Institutions. Researchers asked nearly 5,201 people of ages from 45 and 84 about different lifestyle factors and evaluating them for depression and diabetes. They found that participants having more depression were 42 percent more likely to get diabetes than the participants who were least depressed.
• Symptoms of depression are related with many metabolic and behavioral risk factors for type 2 diabetes. Individuals who are depressed fail to follow dietary and weight loss advices and are usually inactive physically.
• When the researchers studied different lifestyle factors like diet and exercise, they found out that people who were depressed had a 34 percent more risk of having diabetes.

Sleep: People who tend to sleep less than six hours during night are five times more likely to get type 2 diabetes. The research has showed that people with more stress and less sleep along with unhealthy diet are likely to develop abnormal fasting blood sugar levels, which is an important sign of diabetes. Now that you know who is prone to diabetes, it will be easy to take necessary precautions to avoid getting diabetes.

http://www.healthaidindia.com/diabetes-care-in-india/who-is-prone-to-diabetes.html

Diabetes Diet and Food Tips

 

Diabetes is on the rise, yet most cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation.While eating right is important, you don’t have to give up sweets entirely or resign yourself to a lifetime of bland “health food”. With these tips, you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived. can even be reversed. Taking steps to preis important, you don’t have to give up sweets entirely or resign yourself to a lifetime of bland “health food”. With these tips, you can still enjoy your favorite foods and take pleasure from your meals without feeling hungry or deprived.

Taking control of diabetes

Have you recently been diagnosed with diabetes or pre-diabetes? Or has your doctor warned you that you’re at risk? It can be scary to hear that your health’s on the line, especially if you feel helpless to do anything about it.

Here’s a scenario that may sound familiar: your doctor’s telling you how important it is to lose weight and transform your eating habits, but you’re already discouraged. After all, you have tried dieting in the past without success. And counting calories, measuring portion sizes, and following complicated food charts sounds like way too much work.

Small changes equal big results

Whether you’re trying to prevent or control diabetes, there is some good news. You can make a big difference with healthy lifestyle changes. The most important thing you can do for your health is to lose weight—and you don’t have to lose all your extra pounds to reap the benefits. Experts say that losing just 5% to 10% of your total weight can help you lower your blood sugar considerably, as well as lower your blood pressure and cholesterol levels. It’s not too late to make a positive change, even if you have already developed diabetes. The bottom line is that you have more control over your health than you think.

Not all body fat is created equal

The biggest risk factor for developing diabetes is being overweight, but not all body fat is created equal. Your risk is higher if you tend to carry your weight around your abdomen—the so-called “spare tire”—as opposed to your hips and thighs. So why are “apple” shaped people more at risk than “pears”?

 “Pears” store most of their fat close below the skin. “Apples” store their weight around their middle, much of it deep within the belly surrounding their abdominal organs and liver. This type of deep fat is closely linked to insulin resistance and diabetes. In fact, many studies show that waist size is a better predictor of diabetes risk than BMI (body mass index).


You are at an increased risk of developing diabetes if you are:

• A woman with a waist circumference of 35 inches or more
• A man with a waist circumference of 40 inches or more

To measure your waist circumference, place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug (but does not compress your skin) and that it is parallel to the floor. Relax, exhale, and measure your waist.

The dangers of "sugar belly"

Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and processed foods like doughnuts, muffins, cereal, candy and granola bars) are more likely to turn you into an "apple" by adding weight around your abdomen. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

What you need to know about diabetes and diet

Eating right is vital if you’re trying to prevent or control diabetes. While exercise is also important, what you eat has the biggest impact when it comes to weight loss. But what does eating right for diabetes mean? You may be surprised to hear that your nutritional needs are virtually the same everyone else: no special foods or complicated diets are necessary.

A diabetes diet is simply a healthy eating plan that is high in nutrients, low in fat, and moderate in calories. It is a healthy diet for anyone! The only difference is that you need to pay more attention to some of your food choices—most notably the carbohydrates you eat.

Myths and facts about diabetes and diet

MYTH: You must avoid sugar at all costs.
Fact: The good news is that you can enjoy your favorite treats as long as you plan properly. Dessert does not to be off limits, as long as it’s a part of a healthy meal plan or combined with exercise.

MYTH: A high-protein diet is best.
Fact: Studies have shown that eating too much protein, especially animal protein, may actually cause insulin resistance, a key factor in diabetes. A healthy diet includes protein, carbohydrates, and fats. Our bodies need all three to function properly. The key is a balanced diet.

MYTH: You have to cut way down on carbs.
Fact: Again, the key is to eat a balanced diet. The serving size and the type of carbohydrates you eat are especially important. Focus on whole grain carbs since they are a good source of fiber and they are digested slowly, keeping blood sugar levels more even.

MYTH: You’ll no longer be able to eat normally. You need special diabetic meals.
Fact: The principles of healthy eating are the same—whether or not you’re trying to prevent or control diabetes. Expensive diabetic foods generally offer no special benefit. You can easily eat with your family and friends if you eat in moderation.

Diabetes and diet tip 1: Choose high-fiber, slow-release carbs

Carbohydrates have a big impact on your blood sugar levels—more so than fats and proteins—but you don’t have to avoid them. You just need to be smart about what types of carbs you eat.

In general, it’s best to limit highly refined carbohydrates like white bread, pasta, and rice, as well as soda, candy, and snack foods. Focus instead on high-fiber complex carbohydrates—also known as slow-release carbs. Slow-release carbs help keep blood sugar levels even because they are digested more slowly, thus preventing your body from producing too much insulin. They also provide lasting energy and help you stay full longer.

Choosing carbs that are packed with fibre (and don’t spike your blood sugar)
Instead of…	Try these high-fiber options…
White rice	Brown rice or wild rice
White potatoes (including fries and mashed potatoes)	Sweet potatoes, yams, winter squash, cauliflower mash
Regular pasta	Whole-wheat pasta
White bread	Whole-wheat or whole-grain bread
Sugary breakfast cereal	High-fiber breakfast cereal (Raisin Bran, etc.)
Instant oatmeal	Steel-cut oats or rolled oats
Croissant or pastry	Bran muffin

Making the glycemic index easy

What foods are slow-release? Several tools have been designed to help answer this question. The glycemic index (GI) tells you how quickly a food turns into sugar in your system. Glycemic load, a newer term, looks at both the glycemic index and the amount of carbohydrate in a food, giving you a more accurate idea of how a food may affect your blood sugar level. High GI foods spike your blood sugar rapidly, while low GI foods have the least effect.

You can find glycemic index and glycemic load tables online, but you don’t have to rely on food charts in order to make smart choices. Australian chef Michael Moore has come up with an easier way to regulate the carbs you eat. He classifies foods into three broad categories: fire, water, and coal. The harder your body needs to work to break food down, the better.

• Fire foods have a high GI, and are low in fiber and protein. They include “white foods” (white rice, white pasta, white bread, potatoes, most baked goods), sweets, chips, and many processed foods. They should be limited in your diet.
• Water foods are free foods—meaning you can eat as many as you like. They include all vegetables and most types of fruit (fruit juice, dried fruit, and canned fruit packed in syrup spike blood sugar quickly and are not considered water foods).
• Coal foods have a low GI and are high in fiber and protein. They include nuts and seeds, lean meats, seafood, whole grains, and beans. They also include “white food” replacements such as brown rice, whole-wheat bread, and whole-wheat pasta.

8 principles of low-glycemic eating

1. Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts.
2. Eat grains in the least-processed state possible: “unbroken,” such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
3. Limit white potatoes and refined grain products such as white breads and white pasta to small side dishes.
4. Limit concentrated sweets—including high-calorie foods with a low glycemic index, such as ice cream— to occasional treats. Reduce fruit juice to no more than one cup a day. Completely eliminate sugar-sweetened drinks.
5. Eat a healthful type of protein at most meals, such as beans, fish, or skinless chicken.
6. Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods.
7. Have three meals and one or two snacks each day, and don’t skip breakfast.
8. Eat slowly and stop when full.

Diabetes and diet tip 2: Be smart about sweets

Eating for diabetes does not mean eliminating sugar. If you have diabetes, you can still enjoy a small serving of your favourite dessert now and then. The key is moderation.

But maybe you have a sweet tooth and the thought of cutting back on sweets sounds almost as bad as cutting them out altogether. The good news is that cravings do go away and preferences change. As your eating habits become healthier, foods that you used to love may seem too rich or too sweet, and you may find yourself craving healthier options.

How to include sweets in a diabetes-friendly diet

• Hold the bread (or rice or pasta) if you want dessert. Eating sweets at a meal adds extra carbohydrates. Because of this it is best to cut back on the other carb-containing foods at the same meal.
• Add some healthy fat to your dessert. It may seem counterintuitive to pass over the low-fat or fat-free desserts in favor of their higher-fat counterparts. But fat slows down the digestive process, meaning blood sugar levels don’t spike as quickly. That doesn’t mean, however, that you should reach for the donuts. Think healthy fats, such as peanut butter, ricotta cheese, yogurt, or some nuts.
• Eat sweets with a meal, rather than as a stand-alone snack. When eaten on their own, sweets and desserts cause your blood sugar to spike. But if you eat them along with other healthy foods as part of your meal, your blood sugar won’t rise as rapidly.
• When you eat dessert, truly savour each bite. How many times have you mindlessly eaten your way through a bag of cookies or a huge piece of cake. Can you really say that you enjoyed each bite? Make your indulgence count by eating slowly and paying attention to the flavours and textures. You’ll enjoy it more, plus you’re less likely to overeat.

Tricks for cutting down on sugar

• Reduce how much soft drinks, soda and juice you drink. A recint study found that for each 12 oz. serving of a sugar sweetened beverage you drink a day, your risk for diabetes increases by about 15 percent. If you miss your carbonation kick, try sparkling water with a twist of lemon or lime or a splash of fruit juice. Reduce the amount of creamers and sweeteners you add to tea and coffee drinks.
• Reduce the amount of sugar in recipes by ¼ to ⅓. If a recipe calls for 1 cup of sugar, for example, use ⅔ or ¾ cup instead. You can also boost sweetness with cinnamon, nutmeg, or vanilla extract.
• Find healthy ways to satisfy your sweet tooth. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.
• Start with half of the dessert you normally eat, and replace the other half with fruit.

Proceed with caution when it comes to alcohol

It’s easy to underestimate the amount of calories and carbs in alcoholic drinks, including beer and wine. And cocktails mixed with soda and juice can be loaded with sugar. If you’re going to drink, do so in moderation (no more than 1 drink per day for women; 2 for men), choose calorie-free drink mixers, and drink only with food. If you’re diabetic, always monitor your blood glucose, as alcohol can interfere with diabetes medication and insulin.

Diabetes and your diet tip 3: Choose fats wisely

Fats can be either helpful or harmful in your diet. People with diabetes are at higher risk for heart disease, so it is even more important to be smart about fats. Some fats are unhealthy and others have enormous health benefits. But all fats are high in calories, so you should always watch your portion sizes.

• Unhealthy fats – The two most damaging fats are saturated fats and trans fats. Saturated fats are found mainly in animal products such as red meat, whole milk dairy products, and eggs. Trans fats, also called partially hydrogenated oils, are created by adding hydrogen to liquid vegetable oils to make them more solid and less likely to spoil—which is very good for food manufacturers, and very bad for you.
• Healthy fats – The best fats are unsaturated fats, which come from plant and fish sources and are liquid at room temperature. Primary sources include olive oil, canola oil, nuts, and avocados. Also focus on omega-3 fatty acids, which fight inflammation and support brain and heart health. Good sources include salmon, tuna, and flaxseeds.

Ways to reduce unhealthy fats and add healthy fats:

• Cook with olive oil instead of butter or vegetable oil.
• Trim any visible fat off of meat before cooking and remove the skin before cooking chicken and turkey.
• Instead of chips or crackers, try snacking on nuts or seeds. Add them to your morning cereal or have a little handful for a filling snack. Nut butters are also very satisfying and full of healthy fats.
• Instead of frying, choose to grill, broil, bake, or stir-fry.
• Serve fish 2 or 3 times week instead of red meat.
• Add avocado to your sandwiches instead of cheese. This will keep the creamy texture, but improve the health factor.
• When baking, use canola oil or applesauce instead of shortening or butter.
• Rather than using heavy cream, make your soups creamy by adding low-fat milk thickened with flour, pureed potatoes, or reduced-fat sour cream.

Diabetes and diet tip 4: Eat regularly and keep a food diary

If you’re overweight, you may be encouraged to note that you only have to lose 7% of your body weight to cut your risk of diabetes in half. And you don’t have to obsessively count calories or starve yourself to do it.
When it comes to successful weight loss, research shows that the two most helpful strategies involve following a regular eating schedule and recording what you eat.

Eat at regularly set times

Your body is better able to regulate blood sugar levels—and your weight—when you maintain a regular meal schedule. Aim for moderate and consistent portion sizes for each meal or snack.

• Don’t skip breakfast. Start your day off with a good breakfast. Eating breakfast every day will help you have energy as well as steady blood sugar levels.
• Eat regular small meals—up to 6 per day. People tend to eat larger portions when they are overly hungry, so eating regularly will help you keep your portions in check.
• Keep calorie intake the same. Regulating the amount of calories you eat on a day-to-day basis has an impact on the regularity of your blood sugar levels. Try to eat roughly the same amount of calories every day, rather than overeating one day or at one meal, and then skimping on the next.

Keep a food diary

Research shows that people who keep a food diary are more likely to lose weight and keep it off. In fact, a recent study found that people who kept a food diary lost twice as much weight as those who didn’t.
Why does writing down what you eat and drink help you drop pounds? For one, it helps you identify problem areas—such as your afternoon snack or your morning latte—where you’re getting a lot more calories than you realized. It also increases your awareness of what, why, and how much you’re eating, which helps you cut back on mindless snacking and emotional eating.

What about exercise?

When it comes to preventing, controlling, or reversing diabetes, you can’t afford to overlook exercise. Exercise can help your weight loss efforts, and is especially important in maintaining weight loss. There is also evidence that regular exercise can improve your insulin sensitivity even if you don’t lose weight.
You don’t have to become a gym rat or adopt a grueling fitness regimen. One of the easiest ways is to start walking for 30 minutes five or more times a week. You can also try swimming, biking, or any other moderate-intensity activities—meaning you work up a light sweat and start to breathe harder. Even house and yard work counts.

Next step...

Learn how to lose weight and keep it off. If your last diet attempt wasn't a success, or life events have caused you to gain weight, don’t be discouraged. The key is to find a plan that works with your body’s individual needs so that you can avoid common diet pitfalls and instead make lasting lifestyle changes that can help you find long-term, weight loss success. 

http://www.helpguide.org/life/healthy_diet_diabetes.htm