Published on: 09 October 2019
Last Updated on: 22 July 2024
People with diabetes should pay a lot of attention to their diet. According to the latest studies, the right meal plan can help reverse Type 2 diabetes and lead a healthy life. If you have been recently diagnosed with this condition, you should ask your doctor to provide you with medical supplies and create a healthy eating plan that can help you lose weight and keep it off.
Your daily diet should include whole grains, legumes, fruits, vegetables, and heart-healthy fats such as tuna, avocado, salmon, seeds, and nuts. Also, you should always eat breakfast since it can help boost your metabolism and reduce the risk of craving later in the day. According to experts, breakfast also helps to keep your body energized and improve concentration.
If you struggle with diabetes at the moment, you should avoid eating foods high in sugar for breakfast. So, french toast, corn flakes, and pancakes should not be on your menu in the morning.
Below you can find the list with easy breakfast ideas that can keep your healthy and energetic:
Easy Breakfast Ideas for Type 2 Diabetes:
Healthy shake:
You can blend plain nonfat yogurt (or one cup of fat-free milk) with blueberries, bananas and strawberries, some nuts, wheat germ, and ice. You can also drink this healthy shake during the day so that you will not feel hungry.
Scrambled eggs:
Who wouldn’t enjoy eating scrambled eggs with toast for breakfast? People with diabetes should use a nonstick pan and cooking spray in order to cook scrambled eggs and toast the right healthy way. Also, you can add a light-butter substitute or low-fat cream cheese.
Fruit and nuts:
If you don’t have time to cook in the morning, you can eat raw almonds and low glycemic-index fruit, such as apples, peaches, berries, or an orange. Nuts and fruit that contain fiber will make you feel full.
Also, when you cook your breakfast, watch the portion size. If you feel very hungry and can’t control yourself, consider using ‘the plate method.’ To do so, you need to fill one-quarter of your plate with grain, another quarter with protein and the rest with non-starchy vegetables.
To learn more about your condition, check out the infographic below:
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A muscle injury of any type can be extremely painful, weaken the body, and make it difficult to proceed with your daily activities. Muscle injuries include a pulled muscle or muscle strain and can occur for various reasons. Speeding muscle recovery time is crucial to carrying on with your life without pain.
Muscle injuries can limit the muscle’s movement, not only in that muscle but in surrounding ones attached via tendons and aponeurosis. Arteries, veins, and nerves penetrate the epimysium (connective tissue sheath surrounding the muscle). When a muscle is damaged, nerve impulses are sent to the brain, signaling pain. Blood flow can be compromised in severe muscle damage, and blood loss into the surrounding tissue can cause a bruise or hematoma.
Skeletal muscles also need signals (impulses) from the nerve cell to contract the muscle fiber. When an injured muscle cuts off these nerve impulses, the muscle cannot perform. In bodybuilding, muscle injury is what builds stronger, larger muscles as new cells fill in the tears. However, extreme damage can lead to serious issues.
How Does A Muscle Injury Happen?
A muscle strain can occur in various ways, each causing a different set of problems. Fatigue will not result in the same pain and damage that extreme exercise can cause.
Any strain on a muscle can reduce motion and cause pain. Minor and moderate injuries are easily treated at home. However, more severe damage (diagnosed as grade 3), such as rotator cuff tears, Achilles ruptures, or hamstring ruptures, might require surgery.
Muscle injury can occur in three different areas: within the muscle, at the connection between the muscle and tendon (most frequent), or in the tendon that attaches the muscle to the bone.
Muscle strains and injuries can happen to anyone. While athletes are more likely to experience these injuries, the general population is also at risk. Acute strains can occur while walking if you lose your footing or slip, throw an item, lift something heavy, jump, run, or lift something improperly.
Muscle injuries include:
Strains: these contraction-induced injuries occur most often when muscles work across multiple joints during rapid acceleration and deceleration more than the tensile forces the muscle fibers can withstand
Contusions: caused by compressive force to the muscle, such as in contact sports collisions that lead to muscle damage with bleeding resulting in a bruise
Lacerations: most often occur due to injuries, such as industrial or traumatic accidents that cut the muscle
Here are some of the most common causes of muscle injury:
Poor Conditioning
Engaging in physical activity when the muscles have not been adequately conditioned can increase the risk of injury.
Improper Exercises
Doing extreme, high-intensity exercises or those your body is not used to can cause exercise-induced muscle damage. The ensuing trauma can lead to inflammation, swelling, increased passive tension, decreased muscle strength, soreness, reduced range of motion, and problems with insulin sensitivity as the muscles are involved in glucose uptake.
Fatigue
Overexertion of the muscle can lead to muscle fatigue, weakening it and making it more susceptible to injury.
Improper Warmup
Working the muscles without preparing them through proper warmup exercises and stretches can cause muscle injury. Lack of flexibility can increase the risk of injury as the muscle fibers are tighter than they should be.
Overuse
Repetitive tasks can cause micro-trauma to the muscles. For example, someone on the computer all day doing repetitive movements with the keys or the mouse may experience muscle pain in the inner elbow or wrist.
Injury
Whether caused by sports or trauma, an injury can result in mild to severe damage to the muscle. Bruising is a sign of bleeding, and while minor bruises are not dangerous, some forms of hematomas can be life-threatening in the case of serious injuries, including when fractures or internal organ damage is present.
Poor Posture
Sitting or standing in the wrong position for a long time can strain the muscles. Muscle strains are more common in the neck, back, shoulders, and hamstrings.
What Can You Do For Muscle Injury?
The treatment you need depends on the severity of the muscle strain. Muscle injury is categorized into three grades as follows:
Grade 1: mild damage to less than 5% of individual muscle fibers, causing minimal loss of motion and strength.
Grade 2: more muscle fibers are affected with increased damage, yet no complete ruptures. The injury can cause significant loss of motion and strength and may take two to three months to heal.
Grade 3: complete muscle or tendon rupture that may require surgery to reattach the damaged tissue.
The tips below can help you speed up recovery from a muscle injury:
Rest
Injured muscles need time to heal, and that means letting them rest. An injured muscle is more vulnerable to further damage, so avoid activities that can further increase the strain.
Sleep
Getting adequate sleep is crucial to muscle recovery, as that is the time when growth hormone and insulin growth factor 1 promote cellular regeneration and tissue repair. Anything less than 7 hours reduces recovery efforts inside the body.
Hydrate
Hydrated muscles heal better than dehydrated ones. Along with water, increasing intake of fruit and vegetables provides additional fluids along with crucial vitamins and minerals the body needs for muscle repair.
Compression
Compression wrapping of the affected area supports and reduces swelling in the injured area. Do not make the compress too tight, which can cut off circulation.
Elevate
Raising the injured muscle above heart level decreases blood flow to the area, helping to reduce swelling. The sooner you can do that, the better it is to speed healing.
Ice
Applying ice packs to an injured muscle immediately can help reduce swelling and pain. Focus on doing it for 15 minutes every hour for the first two to three days (longer if necessary).
HGH Therapy
It has been clinically proven that HGH not only boosts muscle development but also enhances muscle repair and recovery. Find out what is the HGH cost in the US and whether HGH therapy is right for you.
Manual Therapy
Physical therapy targets the damaged muscle to improve circulation, increase mobility, decrease swelling, reduce pain, and promote healing.
Heat
After icing for three days, apply heat a few times daily to restore blood circulation to the area for healing.
Pain Management
There are many ways to manage pain, including over-the-counter medications, prescription painkillers (which can lead to addiction if used long-term), supportive braces, and getting help from a pain management specialist, if needed.
Increase Protein Consumption
Muscles need protein, and eating more protein, along with taking collagen or whey powder supplements, provides the muscles with nutrients to speed the healing process.
Consume Tart Cherry Juice
Studies have shown some benefits of tart cherry juice for reducing inflammation, soreness, and damage to the muscles.
Switch To Low-Impact Exercise During Injury Recovery
Strength and flexibility exercises can help improve strength and range of motion while speeding muscle recovery. A physical therapist can help determine the appropriate exercises for your condition.
Surgery
Serious injuries may require surgical intervention to improve healing. Seek medical help for severe muscle injuries.
Platelet-Rich Plasma Injections
PRP injections may accelerate muscle tissue regeneration in the damaged area.
Conclusion
Muscle injuries can cause significant pain, bruising, swelling, decreased range of motion, and loss of strength. The pain can be sudden, sporadic, stabbing, achy, ongoing, or combined.
As the muscle heals, stem cells around the injured area regenerate new muscle fibers, and scar tissue forms around the area. Torn muscle tissue may never fully regenerate, making it susceptible to future muscle strains.
Trying the RICE method of rest, ice, compression, and elevation is always the best step to take immediately. A newer recommendation is the PEACE approach, which has you protect the area from further injury by reducing use, elevating to decrease swelling, avoiding anti-inflammatory treatments (ice and NSAIDs) to allow inflammation for healing, compressing the area with a bandage, and educating yourself about the recovery period.
Protecting the muscles from injury is crucial, and giving strained muscles time to heal can reduce the risk of further damage. Seek medical attention if the pain and weakness are ongoing or severe.
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Psychedelic therapy refers to using hallucinogenic plants and their compounds as a treatment for mental health problems.
These include anxiety, eating disorders, post-traumatic stress disorder (PTSD), and depression.
The Treatment
Compounds doctors use most frequently for this kind of treatment include lysergic acid diethylamide (LSD), psilocybin or magic mushrooms, and mescaline or peyote.
Proper research into psychedelic treatment for mental health issues is relatively new. However, studies suggest that psychedelics have the potential to help people suffering from mental health illnesses.
The Problem
Researchers have yet to get a clear grasp on exactly why or how these psychedelics work. Some say that they give the brain a reset through alterations of neurotransmitter levels to induce new life perspectives. It is arguably why most users claim the substance provides a new way of thinking and mystical experiences.
Some investigations claim psychedelics make users more open to suggestions, making them open-minded to ideas discussed during therapy. The question that remains is how treatments like using magic mushrooms for microdosing can improve one’s mental health.
The Studies
Many researchers are looking into different psychedelic treatments for mental health problems. Here are significant studies on the two most common mental health problems today--anxiety and depression.
Anxiety
A review conducted in 2020 reported on 24 previous studies concerning treating anxiety symptoms using psychedelic drugs. It claimed that 65% of the studies revealed reduced anxiety levels with psychedelic drugs.
However, these studies were minuscule and had some flaws in methodology.
In 2021, a study asked 164 people with psychedelic experiences to elaborate on their mental health symptoms.
These individuals reported decreased anxiety, stress, and depression levels after the psychedelic experience. Further analysis showed that the participants were more compassionate and less susceptible to ruminating.
It was, however, difficult for the study to reveal any conclusive evidence linking mental health improvements to psychedelic drugs. That is mainly due to the self-reporting nature of the study.
Instead, the study suggests a system that psychedelic drugs can improve mental health by appealing to more positive emotional responses. In this case, it resulted in feelings of greater compassion and a decrease in obsessions over negative thoughts.
Depression
In 2017, an investigation looked into individuals with depression who were resistant to treatment. Researchers provided twenty individuals mainly suffering from severe depression with two psilocybin doses seven days apart with six-month follow-ups.
Their findings were a significant decrease in symptoms for the first month and five days after treatment. Nine participants were responsive to treatment, and four went into remission from their depression after five weeks.
One important note is the likelihood of improving their depression symptoms hinged on the quality of their psychedelic experiences.
Psychedelics can incite powerful and almost instant psychological changes in an individual. Some studies imply the persistence of these changes for the long term, which offers much hope for the mentally unstable.
Unfortunately, psychedelic therapy is still in the experimental stage and is unlikely to be available at your doctor’s office.
However, as the research on the subject increases, so does mainstream acceptance. Only time will tell if psychedelic drugs will be the future of mental health.
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You're wrong if you believe being as slim as possible is the healthiest thing you can do. Such perceptions have led many anonymous online personas to share thinspo content promoting eating disorders like anorexia.
Over the past few years, this type of content got consumed by kids and teenagers, leading to a surge in cases of anorexia. This race to attain the ideal body type - which is slimmer than my bones - is unhealthy.
Learn more about this online phenomenon by reading this post till the end.
What Is Thinspo Meaning?
Anorexic "Thinspo" images and videos are a risky internet fad that supports anorexia. Such content encourages those with anorexia nervosa to maintain unhealthy routines or take on other destructive behaviors.
This material may exacerbate the symptoms of eating disorders and harm a person's mental health, particularly their feeling of self-worth.
What Are The Pro Ana And Pro Mia Websites?
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Anorexia and bulimia are accepted on websites that are pro-ana and pro-mia. Whether the attempts are overt or covert, their main objective is to unite and encourage like-minded individuals to validate their fights.
Regrettably, most participants depend on posting and accepting thinspo content to stay committed to their problems rather than promoting recovery services.
Although many website administrators and social media sites try to stop triggering remarks, sometimes their good intentions fall short. Unfortunately, all it takes to begin a new male thinspo craze is a new hashtag, website, or inspirational saying.
As an illustration, once Instagram forbade "thinspiration" content, people started doing it more. In other words, as moderation increases, people become more inventive with their wordplay.
Will Thinspo Content Be Harmful To You?
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Not all material that fits the definition of "thinspo" is explicitly or even purposefully inciting self-destructive behaviors.
According to a 2019 report, some content producers who are battling eating disorders don't always bring up unhealthy eating habits or actively urge others to do so.
However, the nature of their work, in which people are battling eating disorders, may draw attention to their thin bodies. People at risk for developing anorexia nervosa may observe and want to distance themselves.
This raises the issue of whether people must thwart someone with an eating disorder from displaying one‘s body on the internet if that content may be thought to put other vulnerable people at risk.
This highlights the conversation regarding what ought to be completed about this kind of material and raises the issue of whether people should prevent them from encouraging others to live unhealthy lifestyles.
It's more evident that web admins should remove anything openly promoting self-destructive conduct, something many platforms purport to accomplish. Even still, there is frequent information that supports eating disorders on several well-known websites.
Before And After Thinspo Effects On Mental Health
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Thinspo diet plans can harm people's mental health, especially susceptible populations like young girls. Many children fall into this perilous rabbit hole, which may significantly change how they view their idealised body type.
Although this content doesn't often induce eating problems, research has shown that it may instead encourage them. It can also be more challenging for someone to recognize that they have a severe mental health issue, which might postpone receiving treatment.
Individuals who suffer from eating disorders frequently engage in websites where other individuals with eating disorders promote disordered behavior and normalize harmful habits, creating an "echo chamber" for themselves.
Also, those who struggle with eating disorders frequently adopt a competitive perspective, contrasting their bodies to those of others and striving to "outdo" them regarding calorie consumption and weight objectives.
How To Reduce Risks Of Thinspo Content And Anorexia?
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Being conscious of yourself is crucial while attempting to lower your risk of anorexia. Recognize when you start to feel nervous about eating or have negative thoughts about your physique.
Read only books on healthy eating supported by research, and pay attention to what medical professionals say is the ideal weight limit for a person with your body type. Speak with a mental health professional before you desire to adopt eating patterns different from what health professionals recommend or set weight goals below this range.
It has been seen that the body positively lowers a person's chance of eating disorders, including anorexia. Many people, particularly women, are exposed to unrealistic body images through media like social networks and movies, which can harm their sense of self.
Content that aims to dispel people's misconceptions about what a typical, healthy body looks like can lower a person's risk of developing an eating disorder.
It's essential to "tend one's own garden" in this digital world by watching the stuff you're consuming. The more diverse the algorithms used to select the information you receive will provide similar content, the more of a particular type of content a person will typically consume.
Therefore, it's best to be more conscious of what content you consume from the internet. Try your best to avoid content that makes you feel bad or simply not like it at all. In addition, distance yourself from content that requests you to harm yourself and do dangerous things.
How To Get Help If I Suffer From Anorexia?
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The first important and most challenging step in the rehabilitation process is seeking treatment for anorexia. Recognizing your eating issue, be it anorexia or other disorders, is necessary before getting help from a mental health expert.
The intensity of your symptoms will typically determine where you should start looking for treatment. If you're uncertain, contact a helpline for eating disorder treatment or talk to your doctor about your alternatives.
Anorexia can be treated as a mental health issue, regardless of the approach used. Anorexics who get the right help and instruction can recover and lead fulfilling lives. The most important thing is to start the therapy process.
Final Verdict: Is Thinspo Healthy?
No, thinspo, or “thinspiration” is not healthy.
Such online content promotes the picture of the ideal body type being super slim. However, if you look closely, this “ideal body type” is a bit too slim in an unhealthy way. Yet today's "woke" teenagers are now becoming entangled in this quagmire and developing anorexia nervosa.
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