Diets to keep diabetes at bay

Being at risk of developing diabetes or being in the pre-diabetes stage is the right time to begin dietary changes. Some simple changes in your food intake can prevent diabetes to a great extent. Knowing what to eat can be baffling, sometimes intriguing.
Her e are 12 basic dietary tips to help you keep diabetes away:

• As always, eat plenty of vegetables and fruits, especially seasonal ones. The more colorful they are, the better it is foe health. Use non-starchy vegetables liberally.

• Include pulses and dals in two of your daily meals, particularly if you are a vegetarian. Sprouts would be a good addition.

• Choose whole grains like unpolished rice, whole wheat chapaties, ragi, jowar rotis, corn etc. Restrict strict maida and its products.

• If your eat non-veg foods, choose fish or lean chicken.

• Use low-fat dairy foods – skim your milk.

• Avoid soild fats that are high in saturated fats and trans fats. Use oils in small quantities.

• Avoid high-calorie snacks, fatty foods, rich desserts and aerated drinks.

• Ensure good amount of fibre intake in your daily diet.

• Watch your portion sizes. Don’t eat large portions, especially when you eat in your office cafeteria or a restaurant.

• Eat breakfast everyday to maintain blood sugar levels.

• Maintain your waistline, body weight and body fat within normal limits. Fat deposition around your waist is a huge risk for developing adult diabetes.

• When you buy packaged food, read labels. Many times we fail to account for the fats, sugars and sodium present in packaged foods.

Diabetes is not caused by a single food. There are several risk factors associated with diabetes. So keep your lifestyle risks under check, particularly if you have a family history of diabetes.

Skincare with Ayurveda

Ayurveda offers remedies for skincare. Here are a few

Mix lime, glycerin, and rose water in equal quantities, and apply preferably at night wherever required. It is effective on pimples, blackheads and scars.

Apply a mixture of tomato juice (50 ml) and one teaspoon of lemon juice for smooth and glowing skin, free of pimples.

Blend cucumber juice, rose water and lime juice in equal quantities and apply it overnight.
Rinse it off in the morning for a clear complexion and a healthy skin.
Mix the extracts of coconut, manjishta (the root of Rubia cordifolia), and sandalwood oil to form a good under-eye lightening cream.

Mix one teaspoon of carrot juice, and a little honey. Apply on the face and leave it for 15 minutes, then rinse. This is good for skin lightening.

Mix grapefruit, lemon juice, a hollowed apple, approximately two egg-whites, and seedless grapes in a blender. Apply this mixture on the face and leave for 15 minutes. Rinse with warm water. This is good for oily skin as it unclogs the pores, acts as an astringent, and tightens the skin.

Whip honey, egg white, and glycerin with flour to produce a thick paste. Apply on the face and rinse after 15 minutes. This helps to smoothen and moisture the skin.

Diet to prevent acne

Acne occurs due to increased oil secretion and blockage of oil glands in the skin. Factors that lead to acne are age, stress, and deficiency of Vitamin A and zinc.

Here’s how you can prevent acne:

Drink eight glasses of water daily to keep the skin hydrated and clear.

To help prevent breakouts, cut down on refined and processed foods and eat a balanced diet with plenty of fresh fruits and vegetables, dairy products, nuts and wheat germ.

Zinc found in shellfish, pulses, pumpkin seeds and whole grain cereals help skin heal quickly and prevents infections.
Foods containing bromides, iodine and caffeine stimulate the endocrine system, which in turn increases the amount of oil produced by the sebaceous gland.

Avoid fried foods, butter, cheese, whole milk, ice cream, rich salad dressings, chocolate, fatty meats, anything from cocoa or coffee beans, other stimulants, sweets and processed nut products. Your diet should allow regular bowel movements.

Include nuts and seeds rich in Vitamin E such as hazelnuts, walnuts, almonds, pumpkin and sunflower seeds. They prevent sagging facial muscles, age spots and
provide skin lubrication.