Many people think that building muscles is important only for bodybuilders or gym goers, but the truth is that strong muscles are the foundation of health for people of all ages. Muscles not only make the body attractive, but it is also directly related to our body’s metabolism, blood sugar control, bone strength and ability to remain active in old age.

Experts believe that if you want to remain healthy, active and self-reliant for a long time, then it is very important to make strength training a part of your daily routine. Dr., a trained gastroenterologist from AIIMS, Harvard University and Stanford University. According to Saurabh Sethi, muscles work like medicine for metabolism, but people do not understand its real strength, so let us understand from the doctor why strength training is necessary.

Why is strength training important

1. Better insulin sensitivity and blood sugar control – Whatever food we eat, it gets converted into glucose (sugar) in the body. Insulin hormone works to convert this glucose into energy. Muscles are the largest place to store glucose in the body. When there are enough muscles in the body, they store the extra sugar inside themselves. Due to this, blood sugar does not increase suddenly and the risk of type 2 diabetes is reduced. More muscle means better insulin sensitivity and a healthy metabolism.

2. Ability to store glucose – According to estimates, the muscles of the body can store about 400 grams of glucose. If muscles are less, this extra sugar can accumulate in the body and cause problems. Therefore, people who have good muscles, their blood sugar remains more stable.

3. Support in old age – With increasing age the muscles of the body gradually start decreasing. This is considered a normal aging process. But if strength training is done in time, this decline can be prevented. Strong muscles help in walking, maintain balance, reduce the risk of falls and injuries, reduce pressure on joints, this allows a person to remain independent and active for a longer period of time.

4. Makes bones strong – When you lift weights or do resistance exercise, the muscles put strain on the bones. This stretch signals the bones to become stronger. Regular strength training increases bone density, reduces the risk of osteoporosis and reduces the chance of fractures.

5. Burn more calories – Fat stores energy in the body, while muscles use energy. Muscles keep burning calories even at rest, that is, if you have more muscles in your body, then you burn more calories even without doing anything. This speeds up metabolism, keeps weight under control and reduces the chances of fat gain.

Easy ways to increase muscles

1. Make strength training a habit – Strength training doesn’t just mean lifting heavy weights. You can also exercise with dumbbells, machines, resistance bands or your body weight. When you do weight training, there is slight micro wear and tear in the muscles. The body repairs them and makes them stronger than before. By this process the size of muscles increases. It is beneficial to do strength training at least 3-4 days a week.

2. Take right amount of protein – Protein is essential for muscle repair and growth. Generally it is recommended that every person take 1.6 to 2.2 grams of protein per kilogram of his weight. Good protein sources are eggs, pulses, cheese and milk, chicken and fish, soya products.

3. Take a little more calories – If you want to increase muscles, you will have to consume a little more calories than the calories you burn. But keep in mind, choose a diet rich in nutrients and not junk food.

4. Adequate sleep and rest – Muscles grow not in the gym, but during rest. Get 7–9 hours of sleep every day and allow 48–72 hours of rest before training the same muscle group again.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Nowadays people have become more conscious about health than before. Especially in a disease like diabetes, it becomes very important to understand what is right to eat and what is not. Often people think that drinking fruit juice is more healthy because it is made from fruits only. But is juice really as beneficial as the whole fruit? According to dietitians, whether diabetic patients or completely healthy people, eating fruits is a better and safer option than drinking juice. In such a situation, let us know what is the difference between fruits and fruit juice, why juice can be harmful and why fruits are considered more beneficial for health.

Why is fruit juice not always right?

1. Can increase blood sugar rapidly – When the fruit is made into juice, the natural sugar present in it reaches the body very quickly. Especially packed juices or overly sweet juices available in the market can suddenly increase blood sugar. This can be dangerous for diabetic patients.

2. Fiber gets eliminated – The biggest benefit of the fruit is its fiber. But while making juice, this fiber is almost removed. Due to lack of fiber, sugar goes directly into the blood and the sugar level increases rapidly.

3. Contains more calories and sugar – There are many fruits in one glass of juice. Due to this, the body gets more calories and sugar than required, which can cause weight gain and impaired sugar control.

4. Expert advice – Dietician Muskaan Kumari says that if a diabetic patient wants to take juice, then only fresh homemade juice, packed juice in very small quantities and very sweet juice should be completely avoided.

Why is eating fruits more beneficial?

1. Fiber keeps sugar under control – Eating whole fruits provides plenty of fiber to the body. This fiber helps the sugar to reach the blood slowly, due to which the blood sugar level does not increase suddenly.

2. Rich in vitamins and minerals – By eating fruits, the body gets essential vitamins and minerals, which strengthen immunity and protect the body from diseases.

3. Natural sweeteners are safe – The sweetness present in fruits is natural. By eating fruits in right quantity, this sweetness does not harm the body, but gives energy.

4. Best option for healthy snack – Eating fruits is a great snack option when you feel hungry. It also fills the stomach and prevents from eating unhealthy things.

What is the right option for diabetics and normal people?

Along with diabetic patients, normal people should also develop the habit of eating fruits daily. Fruits not only help in controlling sugar but also keep the entire body healthy. If someone around you is suffering from diabetes, then this information is very important for them. And even if it is not there, still keep fruits above juice for your health.

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Diabetes is a disease in which the body is not able to control blood sugar properly. In India too, a large number of people are suffering from this disease. Wrong lifestyle, eating habits, less physical activity and stress are considered to be the major reasons for this. It is not possible to completely eliminate diabetes, but it can definitely be kept under control by adopting the right diet and lifestyle. In such a situation, people often have a question whether it is right to eat fruits in diabetes or not. So today let us tell you that if you have diabetes, why should you eat fruits thoughtfully and what you can and cannot eat in diabetes.

Can we eat fruits in diabetes?

Generally diabetic patients can eat fruits. In fact, along with the natural sugar present in fruits, there is also fiber, which prevents the blood sugar from increasing rapidly. At the same time, fiber slows down digestion, due to which the sugar level does not increase suddenly and the stomach also remains full for a long time. Apart from this, fruits are rich in vitamins, minerals and antioxidants which are essential for health. Fruits can be eaten in diabetes, but eating many types of fruits can also cause problems to diabetic patients. In fact, when eating fruits, the body converts the fructose present in it into glucose, which can increase blood sugar. But the fiber present in fruits slows down this process. Because of this, fruits are considered safer for diabetic patients than sweets and sweet drinks, because they do not contain fiber.

Which fruits are considered best for diabetes?

Fruits with low glycemic index are better for diabetic patients, because they increase blood sugar slowly. Such fruits include apple, pear, orange, grapes, pomegranate, strawberry, blueberry, cherry, kiwi, peach, fig and avocado. Diabetic patients can include these fruits in limited quantities in their daily diet.

Which fruits should one be careful about in diabetes?

There are some fruits which have high glycemic index. These fruits can increase the sugar level rapidly, hence it is advised to eat them only in very limited quantities. These fruits include banana, mango, pineapple, watermelon and raisins. Apart from this, packaged juices, canned fruits and sweet apple sauce can be dangerous in diabetes because they contain less fiber and more sugar. At the same time, let us tell you that fruit juice does not contain fiber and sugar is more concentrated, due to which blood sugar can increase rapidly. Therefore, diabetic patients are advised to eat whole fruits instead of juice.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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One of the commonly eaten food in our Indian homes is dal rice, which is the main and delicious food of Indian homes, but do you know that dal rice is not only tasty but is also full of nutrients, eating which does not have any negative effect on our health. According to scientific research, pulses and rice are very beneficial for our body and it also provides us strength to do our daily work. Lentils and rice together act as a superfood, which is full of protein and also has an effective effect on the strength of our muscles and our digestion.

Benefits of pulses and rice for vegetarians

Dal and rice is a food which is very beneficial for vegetarian people, due to which they get the required amount of protein. Although both pulses and rice are rich in nutrients, when both of them are mixed together and consumed together, they act like a superfood. When these two are eaten together, the amino acids present in them compensate for each other’s deficiency, which is very beneficial for our health.

How does pulses and rice keep sugar and energy stable?

Eating pulses and rice together maintains the sugar and energy level in our body, which helps in protecting us from many diseases. Lentils are rich in proteins and nutrients, which play an important role in keeping our health healthy. When pulses and rice are eaten together, the nutrients present in pulses like fibre, protein and good fats control the speed of carbohydrate digestion in the body. We get this carbohydrate by consuming rice. By controlling the rate of carbohydrate intake through pulses, the absorption of glucose in the body slows down, due to which there is no sudden rise or fall in our blood sugar level.

weight control

If you are worried about your increasing weight, then a meal of pulses and rice can prove to be very effective for you, because pulses contain abundant amount of protein and fiber, due to which you do not feel hungry again and again and remain full for a long time.

beneficial in digesting food

Our organs do not have to work hard to digest pulses and rice in the body, rather it improves our digestion. Pulses are rich in fiber, which helps in improving digestion and rice is also easily digested in our body, which does not cause problems like indigestion.

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More than 10 crore people in India are suffering from diabetes, out of which about 10 lakh people are suffering from type 1 diabetes, who require insulin the most. Along with people suffering from type 1 diabetes, insulin is also required in the treatment of patients with type 2 diabetes. Diabetes is the fastest spreading disease in India, which is a matter of great concern for the country. People suffering from type 1 diabetes are in dire need of insulin. Insulin is used to control the blood sugar level of diabetic patients. We all know that insulin is injected into the body of patients with the help of injections, which controls or balances the sugar level of diabetic patients. Making changes in the same injecting process, the famous pharmaceutical company named Cipla has announced the launch of inhaled insulin in the market, through which insulin can now be delivered to the patient’s body through inhalation.

Cipla will launch inhaled insulin in India

A famous pharmaceutical company named Cipla has taken an important step for the diabetes patients in India, making a major change in the process of insulin being given for the treatment of diabetes, which was given through injection in the patient’s body. It has announced the launch of rapid acting inhaled insulin powder named ‘Afrezza’ in the Indian market, which will provide relief to those patients who avoid or are afraid of injections or needles. Now people suffering from diabetes can simply inhale the insulin powder and deliver it to their body through breath.

Company got approval

Giving information, the company has said that they have got the approval of Rapid Acting Inhaled Insulin Powder from the government pharmaceutical body Central Drugs Standard Control Organization (CDSCO) last year, so that they can launch this new type of insulin in the Indian market as soon as possible and can also promote it. According to the company, this insulin shows rapid effect on diabetic patients.

How is inhaled insulin used?

Rapid acting inhaled insulin powder called Afrezza can be used through a small inhaler from a special single-use cartridge, which can be inhaled directly into the body by putting your dose in the inhaler according to the quantity of insulin prescribed by the doctor. According to the Global Chief Director of Cipla, through this new insulin people will not have to go through the painful process of daily injections.

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Moringa is a type of medicinal plant, which is considered very beneficial for human health. It is usually consumed in the morning.

Diabetes also has a deep impact on our mouth and teeth. Our mouth is not just a medium for eating and drinking, but it is like a small, living world. The microorganisms, saliva and gums present in it are connected with the immune and metabolic systems of our entire body. When the sugar level in the blood remains unbalanced for a long time, it not only affects other systems of the body but also worsens the health condition of the mouth. For this reason, dentists often encounter patients with diabetes who have persistent oral problems such as swollen gums, delayed wound healing, or frequent infections.

It is important to understand that these symptoms seen in the mouth are not just a problem of teeth or gums, but they can also be a sign of systemic problems happening in the body. Therefore, understanding the relationship between diabetes and oral health helps in better monitoring of the disease. So let us know the reasons for the deep connection between diabetes and oral health and what are its initial signs.

Mouth symptoms and early signs related to diabetes

Changes in the mouth due to diabetes appear gradually. This is the reason why people often ignore them. Sometimes these symptoms start appearing before other serious complications in the body, due to which the condition of oral health can become the first sign of the severity of diabetes. Research shows that most patients are not aware of these symptoms, due to which they are not able to contact the doctor on time. Early oral symptoms of diabetes include bleeding while brushing or flossing, persistent bad breath, oral dryness and frequent thirst, tooth sensitivity or pain, small wounds or blisters and fungal infection, formation of white spots on the inside of the tongue or cheeks.

Connection between diabetes and oral health

The relationship between diabetes and oral health is based on several changes in the body caused by prolonged high blood sugar. When glucose levels increase, it affects immunity, blood flow and saliva composition. Due to this, the resistance to infection in the mouth decreases and the tissues gradually start deteriorating. Its main causes include weak immunity, increased amount of glucose in saliva, lack of blood circulation in the gums, prolonged inflammation and changes in saliva production. Therefore, mouth problems can increase quickly and seriously in a person with diabetes.

How to control diabetes and oral health?

The best way to control oral health problems related to diabetes is proper medical control, regular dental care and conscious behavior. Proper glucose control keeps oral tissues healthy and timely dental checkups can prevent complications. Therefore, follow the prescribed medication and treatment plan according to diabetes, get regular dental checkups done even if there is no pain or problem in the teeth, brush and floss properly, get immediate treatment if there is swelling, infection or persistent dryness in the gums, stay away from tobacco, do not consume too many sweet or acidic products and use sugar-free gum or saliva substitutes in case of dry mouth.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

Check out below Health Tools-
Calculate Your Body Mass Index (BMI)

Calculate The Age Through Age Calculator