Why Walking Is Good For Controlling PreDiabetes – And How To Do It Right

A number of studies show a regular walking program can help control diabetes. In addition to other diabetes management strategies, moderate exercise is key to controlling blood sugar levels. 

The Diabetes Prevention Program, a landmark research study, found that 150 minutes of walking exercise helps people with prediabetes lose around seven per cent of their body weight and significantly reduce the risk of developing Type II diabetes.

Another study found that walking might be more beneficial to protect against diabetes than running. Researchers at Duke University found a brisk walking exercise program covering at least 13.8 miles a week improved glucose tolerance more than jogging. 

Commentators that suffer from diabetes have confirmed similar results. One real-life account reports that walking lowered his blood sugar by approximately one mg/dl per minute. 

If you have been diagnosed with prediabetes don’t ignore it. Prediabetes can still cause premature death or associated diseases such as nerve damage, blindness and amputation. 

Whilst prediabetes is easier to manage and treat, if left unrestrained, there’s a higher risk of it developing into full-blown Type II diabetes which is significantly harder to treat.

Walking Program for Prediabetes 

Of all the ways to exercise with diabetes, brisk walking has been found to deliver the best results. It’s also a great way to explore nature and enjoy city green spaces. 

Experts recommend 10,000 -15,000 steps, five days a week is the optimum step count for a walking exercise program. 

However, if you have been inactive for some time, start slowly and listen to your body. If you feel aches and pains in your legs or ankles, take a rest and head back home. 

Like most forms of exercise, studies show that a structured walking exercise program is required for treating prediabetes. Until you get an idea of how exercise affects your blood sugar, do not venture too far from home and take a chocolate bar or glucose tablets with you. 

Walking typically lowers your blood sugar so you will need to adjust your medications. Eating a light snack before you exercise may also be an option. 

Stepping It Up 

Once you understand your baseline, step up your walking exercise in increments. Use a pedometer or walking app on your smartphone to count your steps. 

Try adding 1000 more steps each week until you hit your maximum. Experts recommend 45-minute walking sessions. You can also break this into three shorter walks after mealtimes. 

An easy-to-moderate pace is also recommended rather than a brisk walk. About 2-3 mph is sufficient. If you want to make your walking exercise more challenging, walk up hills or carry weights in a rucksack. 

Diabetes Care study also found interval walking – picking up your pace in spurts – is also thought to help lower blood sugar levels more than walking at a continuous pace. 

Before you start a walking exercise program consult your doctor. You may also want to consider working with a personal trainer who can help you safely gauge your limits and accompany you until you feel you can exercise solo. 

Read More →

Training The Brain To Lose Weight

It’s well-known that carrying extra weight is not good for your physical health. What is not discussed often enough is that overeating stems from a psychologically unhealthy state of mind. 

Weight loss, of course, is possible by eating fewer calories and engaging in more exercise. However, it is often the case that diets and exercise are short-lived. Chronic dieting can even have a negative impact on your health. 

Being overweight, in almost every case, is psychological. Eating disorders are a symptom of mental health in the same way as anxiety or depression. These types of disorders originate from negative thinking, a lack of self-worth, suppressing emotions and a poor opinion of yourself.

Although the root cause of overeating will be different for everyone, ‘comfort eating’ is often used as a coping mechanism. You then form poor eating habits that are difficult to break and subsequently put on weight. 

Training your brain to adopt healthy habits can help you lose weight. They can also be used to help you maintain healthy eating habits and regular exercise.

Learn To Destress 

Stress has a direct impact on how the body functions. When we experience stress, you go into survival mode and the brain suppresses bodily functions it deems non-essential at that moment. Your digestive system and your immune system are shut down. 

When your body is in survival mode, metabolism is slowed down so your body can restore energy. Ultimately you do not burn any fat. Stressful lifestyles are contributing to excessive weight in today’s society.

A 2018 study performed by the Mental Health Foundation in the UK revealed that 74% of the 4,619 respondents confirmed their stress levels were so high they could not cope with certain aspects of their life. 

In addition to retaining fat, when the body does come out of survival mode, people naturally turn to comfort foods – or stress eating – which is not healthy. 

De-stressing is essential for your physical and mental health. It will also enable your body to function properly and use the calories you consume in an effective way. 

Get into the habit of de-stressing everyday. Tools such as deep breathing and meditation are useful. Creative hobbies such as writing, art and even coloring books help free the mind of stressful thoughts. 

Eat Brain Food

Making an effort to lose weight does not mean you have to diet. It means you have to change your diet. Any weight loss coach will tell you to form healthy eating habits. 

Changing eating habits, on the other hand, is easier said than done if you do not have the correct mental attitude to the foods you consume. An effective method is to focus on eating “brain food”. 

Healthy foods help to alter the bacteria in your gut which has an impact on your brain function and can positively affect your moods. Foods that are rich in probiotics such as yogurt, buttermilk and avocado produce various active compounds that interact with neurochemicals produced by the brain.

In addition, add spices to your diet. Not only do they boost the flavour of meals that are otherwise bland, but spices such as cayenne pepper, ginger and turmeric have also been found to increase metabolism, enhance brain function and many other health benefits.

Observe Your Eating Habits 

Developing healthy eating habits involves improving your relationship with food. When people follow diets, they often adopt a poor relationship with food by restricting themselves to food after an inevitable binge eating episode. 

Habitual programs and repressed emotions stored in your subconscious are directly related to food cravings. When you know you are eating emotionally, ask yourself why these cravings are surfacing. 

Observing patterns of thoughts enables you to make a connection between why you binge eat or why you get certain cravings – especially after moments of stress or anxiety. 

Use mindfulness techniques enables you to understand the root cause of your eating episodes. Once you understand why you can release repressed energies and the cravings will subside. In doing so you will have more control over your eating habits. 

Author Bio Richard is a psycho-spiritual writer and energy healer. Having decoded ancient symbolism in relation to psychology and quantum physics, he is able to explain the three aspects of mind and how to transform energy using mythology, religious scripture and alchemical texts. 

Read More →

Effective Home Remedies to Get Rid of Dandruff

Dandruff, a long-lasting skin disorder which is called seborrheic dermatitis of your scalp that goes from a minor annoyance to a severe impulsive of the whole scalp. This disorder happens when the skin fungus known as Malassezia aggravates the sebaceous tissues of the scalp and activates the resistant reaction that gives a scaly rash. Before we could check how to cure dandruff, let’s know what causes it. It can be due to improper hair brushing and cleaning habits, dry skin, indecorous diets, stress that will make your scalp more disposed to dandruff. Now that you know the causes, let’s understand the types of dandruff. 

Types of Dandruff:

  • Dry Skin-Related Dandruff
  • Oily Scalp-Related Dandruff
  • Fungal Dandruff
  • Dandruff Caused By Product Buildup
  • Dandruff Caused By Seborrheic Dermatitis

Below are a few of the following home remedies treatments for dandruff. These remedies will assure you a quick help to cure it naturally.

  1. Olive Oil:

You must warm a little olive oil at a very less temperature for mostly one minute. When the oil is warm, massage your scalp delicately with the fingers. Let the oil be on your scalp for at least 15 minutes then brush your hair with a usual hairbrush to untie the dandruff balances. Afterward, wash your hair with good herbal shampoo. There are so numerous medicated shampoos obtainable in the marketplace for dealing dandruff. Be careful when you choose the shampoo for your hair. Many of them can give you permanent damage to the hair roots in the procedure of remedial dandruff since they have artificial ingredients. It is good to use an herbal shampoo that could provide an acceptable and good cure to dandruff.

  1. Fresh Lime Juice:

Fresh Lime Juice is the best home remedy for treating dandruff. Take on the spoon of fresh lime juice and apply to the scalp all over and afterward you can wash your hair. Fresh lime juice eliminates extreme oil and dust from the scalp, thus stopping the creation of flakes and also gives a beautiful shine to hair.

  1. Coconut Oil:

Coconut oil nurtures your hair, and it helps to treat dandruff at home without using harmful chemicals. Coconut Oil for dandruff acts as a  natural remedy because it stops your hair from being spoiled and even moisturizes it, which gives shiny and healthy-looking hair. Coconut is yet known to be extremely versatile because it is known to be one of the essential elements to treat dandruff.  There are various types of coconut oil, such as organic coconut oil, virgin coconut oil, fractionated coconut oil, cold-pressed coconut oil, and Unrefined coconut oil. Use any of these to get an effective result.

  1. Using witch hazel:

Hazel is a medication far from multifaceted, as you will see. Just take two teaspoons of witch hazel, on your palm of your hand, then apply it on the scalp slowly with your fingers. Repeat this alternate process day. So within three weeks, your dandruff will vanish.

  1. Baking Soda

Baking soda acts like a brush and gets into the scalp gently. It does not irritate the scalp, and rather it removes all the dead skin cells. Exfoliation is vital to confirm there is no creation of flakes on the scalp that creates noticeable dandruff. Baking soda, along with anti-fungal and its exfoliation properties, even calms the scalp and lessens itching as well as redness. You can also add a tablespoon of baking soda to your herbal shampoo before washing your hair. Apply the mixture properly and allow it to stay for a few minutes and then rinse off.

  1. Tea Tree Oil

Tea tree oil has loads of antifungal and anti-acne medications properties due to its excellent power to combat fungal and bacterial infections. It helps in eradicating dandruff and seborrheic dermatitis. It even unclogs hair sacs and nurtures your roots. They are a valuable and healing medicine and a powerful disinfectant.

  1. Proper hygiene:

When you want to get rid of your dandruff, it is quite significant that you continue to have good health. Adequate sanitation means you must know how to keep yourself clean. Dandruff can be a buildup of all the filth and dirt that accumulate on your scalp. You must frequently take a bath. Apply a good herbal shampoo to your hair consecutively. It is also suggested that you must apply the conditioner from time to time. Always rinse your hair properly as few of the shampoo particles remain on the scalp, which can further develop dandruff. 


Hopefully, by using the above home remedies for dry scalp, you can efficiently stop your dandruff concerns. There are numerous other home remedies for dry scalp that you can prepare it by yourself.

Author Bio:

Henna is a wellness lifestyle writer. She loves sharing her thoughts and personal experiences related to natural remedies, yoga and fitness through her writing. She currently writes for How To Cure. She can connect with others experiencing health concerns and help them through their recovery journeys through natural remedies.




Read More →

There are several reasons why Best Catering in Austin TX is important.

Dietary Restrictions

The first reason is that the catering companies are going to be able to accommodate some of the dietary restrictions that you might have. This is something that you will need to think about when it comes to doing an event for your business. This is because there might be some of your employees that have food allergies like shellfish. But if you tell the catering company about some of your food allergies in your group, then they will be able to plan more accordingly for your employees.


The second reason is that they are going to have more options when it comes to classic food. There are a lot of foods that have been tried and tried again so you know that everyone is going to love them. Most of the time, the catering company is going to build a menu that is based on classic favorites. This means that everyone who is attending the catered event is going to be able to find something that they like. This is definitely the best way to make sure that your event is successful.


The third benefit is its meal planning that is very cost effective. This means when you are trying to pull off a large meal, in order to execute, then it is going to require a lot of knowledge. But a caterer is going to know exactly how much food you are going to need for your event based on the estimated guest list that you have. This is the only way to ensure that every person is going to leave the party satisfied with a full meal inside of their belly that they are going to talk about.


The fourth benefit is that you are going to have an expert who is going to be able to help you to get your permits and handling of the food. When it comes to handling the food, this is something that you are going to need a lot of knowledge. This is because you want to make sure that all of the food is cooked properly, no cross-contamination of the food is going to happen while you handling it, and some other issues that can happen when you are handling without any knowledge of what you are supposed to be doing.


The fifth benefit is that you are going to be able to make a positive impression of your company. You want to make sure that since you are going to be meeting clients during the event, you need to be dressed accordingly because your appearance and demeanor is going to help to create an image of your company that can help or hurt you in the company. This is also going to be true about the food that you serve at the company events that you have had catered. It helps to have a professional to help in any way.


The sixth benefit is that it can help to reduce the amount of stress that you are going to be under since you are going to be sharing some of the responsibilities. When you are trying to organize a corporate event, this can be a very hectic process as you try to everything done. But if you are able to delegate some of the responsibilities of the food to a catering company, then that helps to mark one of the tasks off of your list. Plus they are also going to have the wait staff and servers to help with the serving of the food.


Read More →