Tanya Dutt

Why Timing Your Meals Matters For Diabetes? Best And Worst Foods To Eat

Why Timing Your Meals Matters For Diabetes?

Anita has had <span><a href="https://www.healthandme.com/health/diabetes">diabetes</a></span> for a long time; however, she was very careful with her diet, and yet, her blood sugar levels were still fluctuating erratically. She abandoned consuming sweet foods and replaced them with healthier options as much as possible, but even after eating, she still felt drowsy and dizzy. That was the day, during a chat with her doctor, that she understood that timing her meals may be just as important as what she ate.

She started working on her meal times and found she was able to make quite a difference. Rather than skipping meals or having inconsistent eatings, she began to have consistent balanced meals at usual times. Her energy returned, and her blood sugar leveled off-an unexpected but priceless lesson.

<h2>Why Meal Timing Matters for Diabetics</h2>

A regular and consistent time of eating meals and snacks throughout the day is necessary in order to maintain constant levels of energy and blood sugar. This is more so for people with type 1 or any patient diagnosed with type 2 diabetes, using traditional insulin therapy or glucose-lowering drugs like sulfonylureas. Lack of meal or delay will result in low blood sugar levels (hypoglycemia), which could present in patients with symptoms of shakiness, dizziness, and even fainting.

When the blood sugar drops too low, it results in overeating later in the day that puts additional spikes into blood sugar. This roller-coaster effect, while uncomfortable, also poses grave danger in the long run. Regular interval intakes of meals help to combat such roller-coaster effects.

Skipping of meals or snacks can also induce nocturnal hypoglycemia, the medical term for low blood sugar at night. This is particularly dangerous because you are not consciously aware of what's happening to your blood sugar while you sleep, making it challenging to correct during the day, leaving one feeling fatigued and low energy ahead.

While diabetes patients do not have to struggle within one convenient shoe-size model of meal timing, the size and timing of meals are determined by individual's needs, lifestyle, and treatment program. Still, here are some general rules that will help maintain blood sugar levels.

<h2>Is Breakfast Most Important Meal of the Day?</h2>

That is why it has been termed as the most necessary meal of the day-especially for the diabetic. A well-balanced breakfast will neither only keep blood sugar at its normal levels but also keep you full for longer periods. Researchers have found that healthy breakfasts can reduce the need for insulin and decrease blood glucose at some point during the day especially among type 2 diabetics.

On the other hand, skipping breakfast has been shown to be a causative element behind the later blood sugar spiking. A study on adults with type 1 diabetes revealed that skipping breakfast leads to higher blood sugar content in the afternoon and even at night that creates a vicious cycle of elevation of glucose. As for the type 2 diabetics, skipping breakfast can lead them to eat more than they need, resulting to weight gain, which only complicates their state of control of the sugars inside their body.

<h2>Lunch and Dinner: What is the Right Time?</h2>

 Lunch and dinner are good carbohydrates time, with meals should be balanced. It's also a good idea to be around the same time each day, especially if you take insulin. A good schedule keeps the blood sugar from tanking or skyrocketing.

Having an earlier dinner and, ideally, two hours or more before bedtime also helps better glucose control. Eating near bedtime, especially in the last two hours before sleeping, has been implicated as having worse blood sugar control and a higher risk of obesity. Having your meals earlier in the evening allows the body time to digest so that during sleep, you avoid dipping too low.

Snacks are a lifesaver for many people with diabetes as they stabilize blood sugar levels between meals. Everyone with diabetes does not have to snack. Individuals with type 2 diabetes often are not told to take regular snacks since they are mostly not subject to having their blood sugars drop often. Use your body and your blood sugar readings to determine how you should snack.

In some situations-including alcohol intake or exercise-there may be some advantage to consuming a snack to elevate blood sugar levels. For nocturnal hypoglycemia, having an evening snack can be a good preventive measure. It's best to have snacks that contain energy but are nutrient-dense and promote gradual release of energy rather than spiking the blood sugar.

<h2>Best and Worst Foods for Diabetes</h2>

When it comes to diabetes, what you eat is as important as when you eat. It's more about selecting foods that will help regulate blood sugar levels so they're smooth and not peaked. It will also keep the system full of nutrient-dense foods rich in fiber, vitamins, and minerals with all the positive health outcomes.

Nutrient-dense foods are rich in fiber, vitamins, and minerals and ideal for people with diabetes. These include:

-Non starchy vegetables: Consider broccoli, peppers, tomatoes, and leafy greens. These are lower in carbohydrates and very rich in fiber.

-Whole grains: Consider brown rice, quinoa, and barley. All these take a much longer time to digest hence will not cause sudden spikes in blood sugar.

-Low protein: Skinless chicken, fish, eggs, and legumes. Protein maintains steady blood sugar, too, and also reduces hunger pangs.

-Fruits. Among fruits, there are some with incredibly low contents of natural sugars. They have low GI and even higher fiber content, such as berries, apples, and pears.

No food item is forbidden entirely. Though, there are a few foods, which should be limited in the diet:

-Engulfing white bread, white rice, and pasta leads to an impressive surge in blood sugar. Alternatives are whole grains.

-Foods with added sugars need to be taken only at limited instances, which include sweets, soft drinks, and certain processed snack items.

- Canned soups, frozen meals, and processed snacks usually have a high sodium level, thus require moderation.

When people are living with diabetes, there are foods and when they should be consumed. Controlling blood glucose can sometimes be a bit challenging, but it is easier to stick to a routine of eating and its nutritional content if done at fix times. Whether a person is just getting used to the diagnosis or refining his ongoing regimen, small alterations in diet and times of eating may differ drastically in health.

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Anita has had diabetes for a long time; however, she was very careful with her diet, and yet, her blood sugar levels were still fluctuating erratically. She abandoned consuming sweet foods and replaced them with healthier options as much as possible, but even after eating, she still felt drowsy and dizzy. That was the day, during a chat with her doctor, that she understood that timing her meals may be just as important as what she ate.She started working on her meal times and found she was able to make quite a difference. Rather than skipping meals or having inconsistent eatings, she began to have consistent balanced meals at usual times. Her energy returned, and her blood sugar leveled off-an unexpected but priceless lesson.Why Meal Timing Matters for DiabeticsA regular and consistent time of eating meals and snacks throughout the day is necessary in order to maintain constant levels of energy and blood sugar. This is more so for people with type 1 or any patient diagnosed with type 2 diabetes, using traditional insulin therapy or glucose-lowering drugs like sulfonylureas. Lack of meal or delay will result in low blood sugar levels (hypoglycemia), which could present in patients with symptoms of shakiness, dizziness, and even fainting.When the blood sugar drops too low, it results in overeating later in the day that puts additional spikes into blood sugar. This roller-coaster effect, while uncomfortable, also poses grave danger in the long run. Regular interval intakes of meals help to combat such roller-coaster effects.Skipping of meals or snacks can also induce nocturnal hypoglycemia, the medical term for low blood sugar at night. This is particularly dangerous because you are not consciously aware of what's happening to your blood sugar while you sleep, making it challenging to correct during the day, leaving one feeling fatigued and low energy ahead.While diabetes patients do not have to struggle within one convenient shoe-size model of meal timing, the size and timing of meals are determined by individual's needs, lifestyle, and treatment program. Still, here are some general rules that will help maintain blood sugar levels.Is Breakfast Most Important Meal of the Day?That is why it has been termed as the most necessary meal of the day-especially for the diabetic. A well-balanced breakfast will neither only keep blood sugar at its normal levels but also keep you full for longer periods. Researchers have found that healthy breakfasts can reduce the need for insulin and decrease blood glucose at some point during the day especially among type 2 diabetics.On the other hand, skipping breakfast has been shown to be a causative element behind the later blood sugar spiking. A study on adults with type 1 diabetes revealed that skipping breakfast leads to higher blood sugar content in the afternoon and even at night that creates a vicious cycle of elevation of glucose. As for the type 2 diabetics, skipping breakfast can lead them to eat more than they need, resulting to weight gain, which only complicates their state of control of the sugars inside their body.Lunch and Dinner: What is the Right Time? Lunch and dinner are good carbohydrates time, with meals should be balanced. It's also a good idea to be around the same time each day, especially if you take insulin. A good schedule keeps the blood sugar from tanking or skyrocketing.Having an earlier dinner and, ideally, two hours or more before bedtime also helps better glucose control. Eating near bedtime, especially in the last two hours before sleeping, has been implicated as having worse blood sugar control and a higher risk of obesity. Having your meals earlier in the evening allows the body time to digest so that during sleep, you avoid dipping too low.To Snack or Not to Snack?Snacks are a lifesaver for many people with diabetes as they stabilize blood sugar levels between meals. Everyone with diabetes does not have to snack. Individuals with type 2 diabetes often are not told to take regular snacks since they are mostly not subject to having their blood sugars drop often. Use your body and your blood sugar readings to determine how you should snack.In some situations-including alcohol intake or exercise-there may be some advantage to consuming a snack to elevate blood sugar levels. For nocturnal hypoglycemia, having an evening snack can be a good preventive measure. It's best to have snacks that contain energy but are nutrient-dense and promote gradual release of energy rather than spiking the blood sugar.Best and Worst Foods for DiabetesWhen it comes to diabetes, what you eat is as important as when you eat. It's more about selecting foods that will help regulate blood sugar levels so they're smooth and not peaked. It will also keep the system full of nutrient-dense foods rich in fiber, vitamins, and minerals with all the positive health outcomes.Best Foods for DiabeticsNutrient-dense foods are rich in fiber, vitamins, and minerals and ideal for people with diabetes. These include:-Non starchy vegetables: Consider broccoli, peppers, tomatoes, and leafy greens. These are lower in carbohydrates and very rich in fiber.-Whole grains: Consider brown rice, quinoa, and barley. All these take a much longer time to digest hence will not cause sudden spikes in blood sugar.-Low protein: Skinless chicken, fish, eggs, and legumes. Protein maintains steady blood sugar, too, and also reduces hunger pangs.-Fruits. Among fruits, there are some with incredibly low contents of natural sugars. They have low GI and even higher fiber content, such as berries, apples, and pears.Limit or Avoid These FoodsNo food item is forbidden entirely. Though, there are a few foods, which should be limited in the diet:-Engulfing white bread, white rice, and pasta leads to an impressive surge in blood sugar. Alternatives are whole grains.-Foods with added sugars need to be taken only at limited instances, which include sweets, soft drinks, and certain processed snack items.- Canned soups, frozen meals, and processed snacks usually have a high sodium level, thus require moderation.When people are living with diabetes, there are foods and when they should be consumed. Controlling blood glucose can sometimes be a bit challenging, but it is easier to stick to a routine of eating and its nutritional content if done at fix times. Whether a person is just getting used to the diagnosis or refining his ongoing regimen, small alterations in diet and times of eating may differ drastically in health.

why timing your meals matters for diabetes? best and worst foods to eat

Health and Me

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5 Cow’s Milk Substitutes—And What To Look For Before You Buy

5 Cow’s Milk Substitutes—and What to Look for Before You Buy

Ayurveda

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First Sign Of Diabetes Might Show Up In Your Eyes—Here’s What To Look For

first sign of diabetes might show up in your eyes—here’s what to look for

Cow’s milk is a popular dietary staple known for its protein, calcium, phosphorus, and B vitamins. Yet, for many individuals, it isn’t suitable. People may need or choose to avoid it due to allergies, lactose intolerance, vegan lifestyles, or concerns about hormones and contaminants. Fortunately, the market now offers a range of plant-based milk alternatives—but not all are nutritionally equal. When choosing a milk substitute, it’s important to look beyond just taste and texture.

Experts advise checking the label for added sugars, calcium and vitamin D fortification, protein content, and the percentage of the key ingredient (like almonds or oats). Here’s a closer look at five common substitutes for cow’s milk and how to pick the best ones for your needs.

Soy milk, made from soybeans or soy protein isolate, is one of the most nutritionally comparable alternatives to cow’s milk. It typically contains 7–9 grams of protein per cup, which is similar to cow’s milk, and fewer calories and carbohydrates. Because it’s a complete protein source, it provides all essential amino acids, a rarity among plant-based options.

However, some individuals avoid soy due to the presence of isoflavones—compounds that mimic estrogen—which have been debated for their hormonal effects. While current research does not confirm harm from moderate consumption, those with specific hormonal conditions may prefer to consult a healthcare provider.

Soy milk can be a good option for cooking and drinking, but for people following a low-FODMAP diet, it’s best to choose versions made from soy protein isolate rather than whole soybeans, which can cause digestive discomfort.

What to check: Look for fortified soy milk with calcium and vitamin D. If you’re concerned about GMOs, opt for organic versions.

This nut-based milk alternative has surged in popularity due to its light, slightly sweet flavor and low calorie content. Unsweetened almond milk typically contains just 30–35 calories per cup. However, it only provides about 1 gram of protein, making it less ideal for those needing higher protein intake.

One downside is that most commercial almond milk contains only 2% almonds, meaning the drink is mostly water and may not offer the full nutritional benefits of whole almonds. Additionally, it contains phytic acid, which can inhibit the absorption of calcium, zinc, and iron.

What to check: Look for almond milk with higher nut content (around 7–15%), and avoid sweetened versions to reduce unnecessary sugar intake.

Coconut milk is made from the white flesh of coconuts blended with water. It has a creamy consistency and a mild, sweet flavor. With about 45 calories per cup, it is low in carbohydrates and protein, and most of its calories come from saturated fat in the form of medium-chain triglycerides (MCTs).

MCTs have been linked to potential benefits such as appetite regulation and better cholesterol profiles. Still, due to limited research and its high saturated fat content, coconut milk should be consumed in moderation as part of a balanced diet.

What to check: Choose unsweetened versions and consider your overall fat intake, especially if you're managing cholesterol or heart health.

Made from oats and water, oat milk has become a favorite for its naturally sweet flavor and creamy texture. It blends well in coffee, cereal, and smoothies. Nutritionally, it’s higher in carbohydrates (19–29 grams per cup) than other plant-based milks but also provides more fiber—particularly beta-glucan, which is known to help lower LDL cholesterol.

It has 2.5–5 grams of protein and around 140–170 calories per cup. Because of its carbohydrate content, it may not suit low-carb diets but can be a satisfying option for those needing more energy or managing cholesterol levels.

What to check: Look for fortified oat milk without added sugars. For homemade versions, it’s difficult to match the nutrient levels of commercial fortified options.

Rice milk, derived from milled rice and water, is the most hypoallergenic of the milk alternatives, making it suitable for those with allergies to dairy, soy, nuts, or gluten. It has a thin consistency and naturally sweet taste but is high in carbohydrates (27–38 grams per cup) and low in protein (1 gram per cup).

Its high glycemic index means it’s quickly absorbed, which can cause blood sugar spikes—making it a less ideal choice for people with diabetes. Moreover, rice milk can contain higher levels of inorganic arsenic, so health experts recommend varying grain sources in your diet.

What to check: Use rice milk occasionally, especially for children or those who consume large amounts of rice products. Choose brands that test and limit arsenic content.

vegan milk

nutrition

diet and nutrition

vegan milk options

soy milk

oat milk

cow milk alternatives

Cow’s milk is a popular dietary staple known for its protein, calcium, phosphorus, and B vitamins. Yet, for many individuals, it isn’t suitable. People may need or choose to avoid it due to allergies, lactose intolerance, vegan lifestyles, or concerns about hormones and contaminants. Fortunately, the market now offers a range of plant-based milk alternatives—but not all are nutritionally equal. When choosing a milk substitute, it’s important to look beyond just taste and texture.Experts advise checking the label for added sugars, calcium and vitamin D fortification, protein content, and the percentage of the key ingredient (like almonds or oats). Here’s a closer look at five common substitutes for cow’s milk and how to pick the best ones for your needs.Soy MilkSoy milk, made from soybeans or soy protein isolate, is one of the most nutritionally comparable alternatives to cow’s milk. It typically contains 7–9 grams of protein per cup, which is similar to cow’s milk, and fewer calories and carbohydrates. Because it’s a complete protein source, it provides all essential amino acids, a rarity among plant-based options.However, some individuals avoid soy due to the presence of isoflavones—compounds that mimic estrogen—which have been debated for their hormonal effects. While current research does not confirm harm from moderate consumption, those with specific hormonal conditions may prefer to consult a healthcare provider.Soy milk can be a good option for cooking and drinking, but for people following a low-FODMAP diet, it’s best to choose versions made from soy protein isolate rather than whole soybeans, which can cause digestive discomfort.What to check: Look for fortified soy milk with calcium and vitamin D. If you’re concerned about GMOs, opt for organic versions.Almond MilkThis nut-based milk alternative has surged in popularity due to its light, slightly sweet flavor and low calorie content. Unsweetened almond milk typically contains just 30–35 calories per cup. However, it only provides about 1 gram of protein, making it less ideal for those needing higher protein intake.One downside is that most commercial almond milk contains only 2% almonds, meaning the drink is mostly water and may not offer the full nutritional benefits of whole almonds. Additionally, it contains phytic acid, which can inhibit the absorption of calcium, zinc, and iron.What to check: Look for almond milk with higher nut content (around 7–15%), and avoid sweetened versions to reduce unnecessary sugar intake.Coconut MilkCoconut milk is made from the white flesh of coconuts blended with water. It has a creamy consistency and a mild, sweet flavor. With about 45 calories per cup, it is low in carbohydrates and protein, and most of its calories come from saturated fat in the form of medium-chain triglycerides (MCTs).MCTs have been linked to potential benefits such as appetite regulation and better cholesterol profiles. Still, due to limited research and its high saturated fat content, coconut milk should be consumed in moderation as part of a balanced diet.What to check: Choose unsweetened versions and consider your overall fat intake, especially if you're managing cholesterol or heart health.Oat MilkMade from oats and water, oat milk has become a favorite for its naturally sweet flavor and creamy texture. It blends well in coffee, cereal, and smoothies. Nutritionally, it’s higher in carbohydrates (19–29 grams per cup) than other plant-based milks but also provides more fiber—particularly beta-glucan, which is known to help lower LDL cholesterol.It has 2.5–5 grams of protein and around 140–170 calories per cup. Because of its carbohydrate content, it may not suit low-carb diets but can be a satisfying option for those needing more energy or managing cholesterol levels.What to check: Look for fortified oat milk without added sugars. For homemade versions, it’s difficult to match the nutrient levels of commercial fortified options.Rice MilkRice milk, derived from milled rice and water, is the most hypoallergenic of the milk alternatives, making it suitable for those with allergies to dairy, soy, nuts, or gluten. It has a thin consistency and naturally sweet taste but is high in carbohydrates (27–38 grams per cup) and low in protein (1 gram per cup).Its high glycemic index means it’s quickly absorbed, which can cause blood sugar spikes—making it a less ideal choice for people with diabetes. Moreover, rice milk can contain higher levels of inorganic arsenic, so health experts recommend varying grain sources in your diet.What to check: Use rice milk occasionally, especially for children or those who consume large amounts of rice products. Choose brands that test and limit arsenic content.

5 cow’s milk substitutes—and what to look for before you buy

Aarushi Bhadury

This Drink Plays A Vital Role In Keeping Women Sharp As They Age

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Weight Loss Surgery Stigma Linked To Lingering Depression Symptoms

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Can A Pregnant Woman’s Weight Increase Health Risk In Children?

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Being hungry and annoyed is a very common occurrence. Hunger can sometimes trigger many different emotions, make things seem much more difficult than they are and generally be difficult to deal with. However, hunger and mood swings are much more serious than you might think.

A new study suggests that counting calories might not just be unpleasant; it could actually increase your risk of depression. The research, published on June 3 in BMJ Nutrition Prevention &amp; Health, found that people on low-calorie diets showed more signs of depression compared to those not dieting.

The study's results showed that overweight people and men seemed to be especially vulnerable to these mood changes when they were on a low-calorie diet. Experts noted that diets restricting calories were linked to higher depression scores, which goes against what some earlier studies found. They also added that men and overweight individuals appear to be more sensitive to the negative effects of limiting what they eat. Researchers believe that cutting calories might also deprive the brain of important nutrients it needs to keep your mood steady.

For this research, scientists looked at health information from over 28,500 people who participated in the U.S. National Health and Nutrition Examination Survey between 2007 and 2018. Everyone in the study answered questions about depression symptoms and whether they were following any specific diet.

In total, a little less than 8% of the people in the study reported having symptoms of depression. The researchers then sorted everyone based on their eating patterns. This included diets that limited calories, diets that cut out specific nutrients like carbs or fat, or diets designed to help manage health problems like diabetes or heart disease. About 87% of the people weren't on any special diet, while 8% followed a low-calorie diet, 3% limited certain nutrients, and 2% followed a diet for health reasons.

The study's findings indicated that those on diets that restricted calories had higher depression scores than those who weren't dieting. Even more, overweight people who were either eating fewer calories or limiting certain nutrients had even higher scores. The study also found that any kind of diet at all seemed to affect men's moods.

These results directly go against what some earlier studies had found, which suggested that low-calorie diets might actually help with depression. The researchers explained that this difference might be because previous studies were often carefully controlled experiments where people followed specific diets designed to ensure they got all the necessary nutrients. In everyday life, cutting calories can often lead to not getting enough important nutrients and can cause stress, which might make depression symptoms worse. 

For example, the brain needs things like glucose (from carbohydrates) and fatty acids (like omega-3s) to work well. The research team wrote that diets low in these can, in theory, make brain function worse and increase emotional symptoms, especially in men who might need more nutrients. People on such diets might also become depressed if they don't lose weight or if their weight goes up and down. 

mental health

Low Calorie Diet

Low Calorie Diet and mental health

mental health and diet

Low Calorie Diet and mood

Declining Mental Health

Being hungry and annoyed is a very common occurrence. Hunger can sometimes trigger many different emotions, make things seem much more difficult than they are and generally be difficult to deal with. However, hunger and mood swings are much more serious than you might think.A new study suggests that counting calories might not just be unpleasant; it could actually increase your risk of depression. The research, published on June 3 in BMJ Nutrition Prevention & Health, found that people on low-calorie diets showed more signs of depression compared to those not dieting.Who's Most Affected?The study's results showed that overweight people and men seemed to be especially vulnerable to these mood changes when they were on a low-calorie diet. Experts noted that diets restricting calories were linked to higher depression scores, which goes against what some earlier studies found. They also added that men and overweight individuals appear to be more sensitive to the negative effects of limiting what they eat. Researchers believe that cutting calories might also deprive the brain of important nutrients it needs to keep your mood steady.How the Study Was DoneFor this research, scientists looked at health information from over 28,500 people who participated in the U.S. National Health and Nutrition Examination Survey between 2007 and 2018. Everyone in the study answered questions about depression symptoms and whether they were following any specific diet.In total, a little less than 8% of the people in the study reported having symptoms of depression. The researchers then sorted everyone based on their eating patterns. This included diets that limited calories, diets that cut out specific nutrients like carbs or fat, or diets designed to help manage health problems like diabetes or heart disease. About 87% of the people weren't on any special diet, while 8% followed a low-calorie diet, 3% limited certain nutrients, and 2% followed a diet for health reasons.Surprising ResultsThe study's findings indicated that those on diets that restricted calories had higher depression scores than those who weren't dieting. Even more, overweight people who were either eating fewer calories or limiting certain nutrients had even higher scores. The study also found that any kind of diet at all seemed to affect men's moods.These results directly go against what some earlier studies had found, which suggested that low-calorie diets might actually help with depression. The researchers explained that this difference might be because previous studies were often carefully controlled experiments where people followed specific diets designed to ensure they got all the necessary nutrients. In everyday life, cutting calories can often lead to not getting enough important nutrients and can cause stress, which might make depression symptoms worse. For example, the brain needs things like glucose (from carbohydrates) and fatty acids (like omega-3s) to work well. The research team wrote that diets low in these can, in theory, make brain function worse and increase emotional symptoms, especially in men who might need more nutrients. People on such diets might also become depressed if they don't lose weight or if their weight goes up and down. 

As Father's Day Approaches, Food Habits Dads Must Adopt To Take Better Care Of Their Health

Fact Check: Is Taurine Really A Key Driver Of Healthy Ageing?

fact check: is taurine really a key driver of healthy ageing?

<span>Father's day</span> is around the corner and no gift is better than that of a good health! Fathers guide, support, and nurture their families and they also need care. In the struggle of prioritizing work, men often put their health on backseat, so this father's day, let's flip this. 

with age, men become more vulnerable to certain health issues, these are linked to the heart, kidneys, liver, brain, prostate, and their cholesterol levels. However, there are simple and everyday choices that can go long way in preserving health and preventing illness. 

As per the National Institutes of Health, cardiovascular diseases develops 7 to 10 years later in women than in men. As per MedStar Health, men tend to have their first heart attack an average of 10 years earlier than woman. Other studies too show that men are more prone to heart diseases at a younger age. However, small dietary changes can make a difference. 

To support their function, antioxidant-rich fruits such as blueberries, red grapes, and cranberries can be helpful. They help fight inflammation and oxidative stress—both of which can harm kidney tissue. Vegetables like red bell peppers, garlic, and onions are rich in vitamins and anti-inflammatory compounds that further protect kidney health. For protein, wild-caught salmon and egg whites are considered kidney-friendly and lower in phosphorus.

A healthy liver is crucial for detoxifying the body and processing nutrients. Foods that support <span>liver health</span> include berries, cruciferous vegetables like broccoli and cauliflower, and leafy greens. These are high in antioxidants and help the liver do its job more efficiently. Again, omega-3-rich fish comes into play here, helping reduce fat buildup and inflammation in the liver.

<h4>Food For Healthy Brain and Prostate Health</h4>

Cognitive decline is a common concern as men age. To support brain health, it's important to prioritise foods rich in omega-3s, antioxidants, and folate. Spinach, kale, walnuts, flaxseeds, and of course, fatty fish, help nourish the brain and may even delay age-related decline. A healthy brain supports not just memory, but also mood, decision-making, and quality of life.

Prostate health becomes a critical concern after the age of 50. Tomatoes, which are rich in lycopene, may help reduce the risk of prostate cancer. Cruciferous vegetables like broccoli contain sulforaphane, known for its cancer-fighting properties. Regular intake of these, combined with omega-3 fatty acids, helps keep inflammation down and promotes better prostate function.

<h4>What Helps You Manage Cholesterol</h4>

High cholesterol can quietly pave the way for heart problems. Soluble fibre from sources like oats, legumes, and certain fruits helps lower LDL cholesterol. Foods fortified with plant sterols—like some cereals and spreads—can also reduce bad cholesterol levels. And don’t forget the role of healthy fats from nuts, seeds, and avocados in keeping the good cholesterol up.

father's day

dies for dads

heart health

liver health

Father's day is around the corner and no gift is better than that of a good health! Fathers guide, support, and nurture their families and they also need care. In the struggle of prioritizing work, men often put their health on backseat, so this father's day, let's flip this. with age, men become more vulnerable to certain health issues, these are linked to the heart, kidneys, liver, brain, prostate, and their cholesterol levels. However, there are simple and everyday choices that can go long way in preserving health and preventing illness. Eat Smart For Your HeartAs per the National Institutes of Health, cardiovascular diseases develops 7 to 10 years later in women than in men. As per MedStar Health, men tend to have their first heart attack an average of 10 years earlier than woman. Other studies too show that men are more prone to heart diseases at a younger age. However, small dietary changes can make a difference. To support their function, antioxidant-rich fruits such as blueberries, red grapes, and cranberries can be helpful. They help fight inflammation and oxidative stress—both of which can harm kidney tissue. Vegetables like red bell peppers, garlic, and onions are rich in vitamins and anti-inflammatory compounds that further protect kidney health. For protein, wild-caught salmon and egg whites are considered kidney-friendly and lower in phosphorus.Keep Your Liver CleanA healthy liver is crucial for detoxifying the body and processing nutrients. Foods that support liver health include berries, cruciferous vegetables like broccoli and cauliflower, and leafy greens. These are high in antioxidants and help the liver do its job more efficiently. Again, omega-3-rich fish comes into play here, helping reduce fat buildup and inflammation in the liver.Food For Healthy Brain and Prostate HealthCognitive decline is a common concern as men age. To support brain health, it's important to prioritise foods rich in omega-3s, antioxidants, and folate. Spinach, kale, walnuts, flaxseeds, and of course, fatty fish, help nourish the brain and may even delay age-related decline. A healthy brain supports not just memory, but also mood, decision-making, and quality of life.Prostate health becomes a critical concern after the age of 50. Tomatoes, which are rich in lycopene, may help reduce the risk of prostate cancer. Cruciferous vegetables like broccoli contain sulforaphane, known for its cancer-fighting properties. Regular intake of these, combined with omega-3 fatty acids, helps keep inflammation down and promotes better prostate function.What Helps You Manage CholesterolHigh cholesterol can quietly pave the way for heart problems. Soluble fibre from sources like oats, legumes, and certain fruits helps lower LDL cholesterol. Foods fortified with plant sterols—like some cereals and spreads—can also reduce bad cholesterol levels. And don’t forget the role of healthy fats from nuts, seeds, and avocados in keeping the good cholesterol up.

as father's day approaches, food habits dads must adopt to take better care of their health

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