by Ingredia USA | Mar 5, 2021 | Blood Sugar Management
What if diabetes didn’t have to change your quality of life?
Whether you were diagnosed with diabetes years ago or only recently, it’s easy to imagine that diabetes will control your entire life. But you can change all of this with the right diabetes self management.
Want to manage your own diabetes better? Keep reading to discover our complete guide!
Diabetes Self Management Begins With Self Care
Our guide is here to make diabetes self management so much easier for you. And proper self management begins with proper self care.
Part of this care is staying active and sticking to a healthy diet, which we’ll dive more into later in the guide. And another part is getting your prescriptions filled at the proper times and taking all of your medicine as directed by your doctor. That may sound basic, but many issues diabetics face begin with deviating from their recommended medicine schedule.
It’s important to attend regular health visits and wear medicinal identification gear when you travel. Furthermore, you need to monitor your blood glucose level regularly and understand what the numbers mean in terms of your health.
Finally, you should know that a diabetes diagnosis may change the way you view yourself and your life. Reach out to your friends, family, and mental healthcare professionals in order to make sure that your diabetes does not lead to depression or other major issues.
Asking the Right Questions
Be honest – what does an average session with your physician look like? If they reflect on this question, most patients simply sit back and nod their heads at whatever the doctor is saying.
But when you are managing your diabetes, it is important to ask questions of your different physicians. Furthermore, you need to know the right questions to ask.
One good question is where you can learn more about diabetes. The internet is filled with information, and not all of it is accurate. But your doctor can guide you to the right resources to help you learn more.
It’s also good to ask how your different friends and family can help you manage your diabetes and help you maintain a more active lifestyle. They are likely willing to help, but many patients and their extended support network don’t know how to get started.
Finally, it’s very important to ask about the “fine print” in terms of what your insurance covers, how much everything will cost, and what your options are if you cannot pay for everything all at once. The last thing you want to worry about while managing diabetes is dealing with a surprise bill!
Carrying the Right Gear
When you get right down to it, most aspects of diabetes management are pretty straightforward. But one of the best things you can do is have the right gear on you, especially when you are out of the house.
This gear includes your glucose meter, strips, and treatment for low blood sugar. And you should have a bracelet or other form of identification that tells others that you are a diabetic.
When traveling, there are extra precautions you must take. You should have a list of your medicine, with notes on when to take each item. And you should keep insulin and medication with you so there is no risk of these things getting lost.
Don’t forget to pack extra medicine and food with you in the event of delays and other schedule changes. And make sure you have a list of your doctors and their phone numbers in the event of an emergency.
What To Do When Sick
So far, our guide focuses on getting you through a typical day. But what about days when you are sick?
We recommend checking to see if you have a fever right away. And try to keep clear liquids with sugar on hand (everything from soda to popsicles can work).
You should have separate medicine set aside to help you deal with issues like fever and nausea. And as an added safety precaution, check your blood sugar more often throughout the day.
Staying Active
One of the very best things you can do for your diabetes management is to maintain an active lifestyle. But what does that mean for your daily life?
First of all, we recommend consulting with your physician before attempting the strenuous activity. And your physician can also let you know if your intended exercise regimen is too intense or not intense enough.
If possible, you should try to get 30 minutes of exercise at least five days a week. Additionally, you should engage in strength exercises at least twice a week.
Sticking to this exercise regimen will make you healthier and happier, and all while making your diabetes easier to manage.
Stress and Diabetes
Stress plays a major role in diabetes. If you already have diabetes, your health may suffer due to the stress you experience. And if you don’t already have diabetes, there is a chance that stress could cause it!
Recent research has revealed a potential link between stress and Type 2 diabetes. This is because stress hormones may actually prevent insulin-producing cells in your pancreas from working right and limit how much insulin your body produces.
That can lead to type 2 diabetes. And if you are a “stress eater,” then packing on extra pounds due to stress you are experiencing may also cause type 2 diabetes.
Stress is also a factor if you already have diabetes. You might get hypo anxiety or simply feel overwhelmed due to having to manage so many things as a part of your condition. And a recent study discovered that stress hormones may lead to higher blood sugar levels.
Different Types of Stress and Your Diabetes
There are multiple types of stress that you may be experiencing. And these different types of stress have different effects on your diabetes.
If you have type 2 diabetes, mental stress may increase blood glucose levels. And if you have type 1 diabetes, mental stress could potentially lower or increase your blood glucose.
You may also experience physical stress. This may increase your blood sugar no matter what kind of diabetes you have. And your body may have the same reaction when you are sick or injured.
Dealing With Stress
Obviously, stress can be a scary factor when it comes to diabetes. Fortunately, there are multiple ways you can deal with this stress.
Make sure you get enough sleep each night. And try to establish a regular exercise routine, as this can fight stress and also keep your body healthy.
It’s important to schedule some relaxation time for yourself each day so you don’t stress yourself by working too hard. And finally, don’t be afraid to reach out to your support network whenever you are feeling frightened or overwhelmed, and don’t be ashamed if you need to turn to therapy.
Different Solutions for Different Types of Stress
The above suggestions can help with general feelings of stress. But once you isolate what kind of stress you are experiencing, you can try out some very specific solutions.
For example, taking up yoga or other regular exercise is a great way to deal with physical stress. If you are experiencing emotional stress, try to isolate yourself for at least five minutes and breathe deeply. During this time, placing your hand on your belly while you breathe may help you calm down.
Stress from family or work basically has the same solution: setting proper limits. Don’t be afraid to say “no” to stressful family events. And at work, talk to your supervisor if you are feeling overwhelmed before things get worse.
What Next?
Now you know how to handle your own diabetes self management. But do you know who can make that process much easier?At Ingredia, we specialize in innovative ingredients that can help create healthy dairy products. To learn more about what our research can do for you, contact us today!
by Ingredia USA | Mar 5, 2021 | Stress Management
Did you know that heart disease is the leading cause of death in the United States? Every 36 seconds, an American dies due to heart disease. With roughly 655,000 deaths each year, heart disease is responsible for killing 1 in 4 Americans.
The good news is that doctors are getting better at diagnosing and treating heart disease. Medical professionals also know the common causes of heart disease. This way, unhealthy behaviors can be eliminated before they become a bigger issue.
Stress is one of the primary causes of heart disease. Read on to learn how wellness at home reduces the risk of heart disease. Explore topics like heart disease prevention and stress management.
What Are the Common Causes of Heart Disease?
There are many different causes of heart disease. Diabetes, obesity, and excessive alcohol use increase the likelihood of heart disease.
Genetics certainly plays a part in a heart disease diagnosis. If someone in your family had heart disease, there is an increased likelihood it will affect you too.
Your lifestyle choices play the most significant role in managing heart disease risk. Common causes of heart disease include an unhealthy diet and lack of exercise.
In the rush to prevent heart disease, doctors look for three risk factors. High blood pressure, cholesterol, and smoking are clinically proven as precursors for heart disease.
While smoking is harder to control, high blood pressure and cholesterol are two red flags at a doctor’s appointment. The above causes are likely the reason for the presence of these risk factors.
What Is the Connection Between Stress and Heart Disease?
Stress is a common occurrence for adults. There is so much to worry about these days.
Adults stress about paying the bills or work-related issues. Parents stress about their children and are in a constant state of worry. While stress is common, it can have dire consequences.
The byproduct of stress in the body is an increased plaque rate. The excess plaque accumulates in the arteries. Platelets become sticky and, as a result, your arteries are vulnerable to blood clots
Stress also triggers the arteries to constrict, which is problematic for healthy blood pressure. All of these stress-induced reactions increase the likelihood of chest pain or a heart attack.
What Are the Signs of Stress?
You may not realize how much stress you are under. Most people mistakenly believe that stress only manifests by yelling or angry outbursts. However, there are many signs and symptoms of stress.
From a physical standpoint, stress commonly leads to insomnia. Body pain, muscle tension, and migraines are other physical symptoms.
Some stressed-out individuals have gastrointestinal issues. Others report a racing heart and unexplained sweating.
Stress also has emotional and behavioral responses. Many people develop depression or anxiety as a result of stress. Another reaction to stress is to consume excess alcohol or food.
There is not always an outward expression of emotion. A significant number of people avoid social situations and turn to isolation.
How Are Heart Disease Risk Factors Treated?
There are many different prescription medicines used to treat high blood pressure and cholesterol. However, doctors prefer to lower blood pressure and cholesterol naturally.
The focus immediately turns to wellness. This means the doctors want you to exercise more and implement a healthy diet.
Beyond diet and exercise, there is an emphasis on stress reduction as well. Wellness also involves reducing stress with techniques like meditation.
How to Promote Wellness at Home?
There are a number of lifestyle changes that you can make to promote wellness. Continue reading to learn about each one:
Physical Activity and Fitness
The first thing you can do is set a dedicated time for physical activity and fitness. This does not mean you need to run a marathon or do a bench press.
There are many different forms of physical activity that promote wellness. For example, some people like to plant and maintain a garden. Others like to meet up with a friend and take the dog for a walk.
Dietary Changes
Another way to promote wellness is reimaging your diet. Many foods contain ingredients that contribute to high blood pressure and cholesterol.
Some foods seem healthy on the surface but have a high concentration of sugar or sodium. Take your favorite yogurt as the perfect example. Many yogurts have so much sugar that they lose much of their nutritional value.
You cannot automatically assume that every dairy product is healthy. The best strategy is to look for ingredients that are proven healthy.
The right dairy ingredients promote muscle, digestive, bone, and mental health. These ingredients include Osteum, Proferrin, and Lactium.
We suggest taking a deep look into the ingredients of your favorite items. This holds true even if the item is commonly perceived as healthy like a dairy item.
Create a Healthy Environment
The old adage is that the home is your temple. You spend more time here than in any other place. To promote wellness, you should emphasize health in the home.
Start with the air that you breathe. Did you know that indoor air is up to five times more polluted than outdoor air?
To change this dynamic, frequently change air filters to eliminate airborne irritants. Invest in an air purifier and scents that promote stress relief.
The next step is to eliminate clutter that causes stress. Sell or throw out excess items. Lastly, purchase some indoor plants and create a blissful living space.
Mental Health Exercises
Far too many people emphasize physical health at the expense of mental health. To reduce stress, it is equally important to focus on mental wellness.
You can achieve this with a number of mental exercises. Meditation is one popular method. Other techniques are breathing exercises and progressive muscle relaxation.
Connecting Heart Disease, Stress, and Wellness at Home
You can live a long, healthy life by reducing stress. Promoting wellness at home is an effective way to do so.
Many people find success by creating a healthier environment. They focus on things like air quality and decluttering. The key is finding time to incorporate positive activities in your day and focus on your personal health.Mental health exercises and changing your diet go a long way. If you are interested in our research and ingredients that promote wellness at home, contact us today to speak with a specialist.
by Ingredia USA | Feb 19, 2021 | News & Press
If you’re a parent, you know the challenge of putting your children to sleep at night all too well.
It’s not easy preparing and calming your kids down for bedtime, but it’s essential that you do your best so that they can enjoy plenty of high-quality sleep. When children don’t get enough sleep, they have difficulty concentrating and controlling their emotions.
They may become irritable or hyperactive. Additionally, kids who are sleep deprived are more likely to have behavioral problems.
But don’t worry. If you want to learn how to calm kids down before bed, we’re here to help.
Set up a Routine
One of the best ways to avoid bedtime stress is by setting up a regular nightly routine for your kids. This encourages good sleep patterns.
A consistent bedtime routine of bath, story, and bed can help smaller children feel ready to snooze. For older children, you might cut out the story and replace it with a quick and quiet chat about their day before switching the lights out.
Setting regular sleeping and waking times for the whole family also helps calm children before bed. Just be sure to follow them, even on the weekend.
You can tell that your kids are getting enough sleep when they fall asleep within 15 to 30 minutes of going to bed and can wake up easily during the day.
Many kids will also ask for that ‘one last thing’, whether it’s a big hug, a drink of water, another story, or a trip to the bathroom. Do your best to involve these requests by making them part of the bedtime routine.
It’s also essential to let your child know that once they are in bed, they need to stay in bed. If they refuse, try not to react negatively but take them by the hand and walk them back to bed.
Remember, if you argue or give in to their demands, you’re just giving your kids extra attention and delaying bedtime.
Try not to give in to the ‘just this one-time’ pitfall. If you let your children stay up longer, ‘just this once’, they will try to delay it again and again, potentially undoing the bedtime routine you’ve worked on and accomplished.
Work as a Team
It’s essential to discuss and agree on a sleeping routine with your child or spouse beforehand so that you can work as a team to reduce stress before bedtime. Without any discussion, you can’t expect your kids to learn or change their behaviors.
If you’re starting a new sleep routine for your children, make them feel involved by explaining the new structure to them if they’re old enough to understand.
For younger children, use an illustrated picture chart to help them learn and understand the new routine. It should demonstrate actions like changing clothes, brushing teeth, and reading bedtime stories.
Create a Calming Environment
Creating a cozy and calming environment in the bedroom is also essential in reducing kids’ stress before sleep. Always ensure that the bedroom is dark and quiet, and the noise level throughout the house is low. The blue light coming from televisions, computer screens, mobile phones, and tablets delays sleepiness and suppresses melatonin levels.
Bright lights in the hour or so before bedtime can have the same effect on children. Always turn off devices at least one hour before bedtime and keep bright screens out of your kids’ room at night. Dim the lights an hour or so before bed for kids of preschool age and younger.
If your child doesn’t like a completely dark room, switch on a small night light or leave the hall light on with the bedroom door open. If you choose a night-light, select a dim and warm-colored globe instead of a bright, white, cool-colored lamp.
You should also check the noise inside your child’s bedroom to avoid disrupting them.
If your children tend to watch the clock, encourage your kid to move it or place it in a spot where they can’t see it from the bed.
Deal With Sleep Issues
If your child struggles with sleeping issues, such as difficulties falling asleep, waking up at night, avoiding going to bed, waking up at night, or snoring, make sure you deal with these problems.
You may also notice issues in daytime behavior. If your child seems overly tired, sleepy, or agitated during the day, it may be worth speaking to their doctor.
Make Story Time Part of the Routine
If you don’t already have storytime as part of your bedtime routine, try adding it in right away. Whether it’s independent reading or spending time together as a family, reading before bedtime is a great habit of starting early. Many children continue this habit as they grow older.
To make storytime fun, why not create a reading nook, fort, or den with cozy blankets to give them a quiet space for reading.
Now You Know How to Calm Kids Down Before Bed
Congratulations – now you know how to calm kids down before bed! Remember, there are no hard and fast rules for a bedtime routine as every child is different.
Create a routine that works well with your family and make an effort to stick with it.
Want to learn more about practicing a healthy sleeping routine? Understand the effects of sleeping disorders on your health here.
by Ingredia USA | Feb 19, 2021 | Stress Management
Your lifestyle choices determine your overall well being, and vice-versa.
Now, your overall well-being is determined by your mental and physical health. Both of these are equally important, and none of us should be cutting any corners when it comes to our dedication to improving and maintaining either. The two share a deep connection, making them dependent on each other.
Let’s take a comprehensive look at this connection and gain a deeper understanding of what impacts our overall well being.
Making the Connection
Mental health covers various factors including our ability to deal with stress, recognize and accept our strengths and weaknesses, and realize our potential. It refers to a state of emotional, psychological, and social wellness.
On the other hand, physical health or wellness refers to the optimal functioning of the physical body. This just means that all things considered, our body is functioning at its best within a particular period of time.
So how are the two connected?
The answer – lifestyle.
Mental Health and Your Physical State
Mental illness or even poor mental health in general presents itself in a wide range of symptoms. They manifest as poor sleeping patterns, unhealthy food choices, loss of energy, mood swings, and decline in overall functioning. Poor mental health is pervasive and impacts all aspects of your life, whether it’s occupational, social, or personal.
Sometimes, the impact of mental health on your physical state can be more direct, triggering more obvious physical ailments.
For example, some studies show that depression can weaken your immune system. Constant anxiety can cause fatigue and exhaustion. Similarly, anger and stress are closely linked to poor cardiovascular health.
Poor mental health negatively affects our ability to make sound lifestyle choices. Poor self-esteem or self-worth could manifest in neglect towards our physical well being. It impacts our motivation and drive to exercise and make other healthy lifestyle choices.
This in turn results in poor physical health.
Chronic Illness and Mental Health
Now one thing we must keep in mind that addressing our mental health will not optimize our physical health. It will likely improve it, but both of these factors need individual attention. This is especially true for those of us who are living with chronic illnesses.
For example, 15-20% of people diagnosed with cancer also live with major depressive disorder. While specific types of therapy can address this kind of depression, it is also true that consistent medical care for physical illness is also necessary to manage symptoms.
How Your Lifestyle Impacts Your Overall Well-Being
When we talk about the connection between mental and physical health, it often goes back to the baffling question – what came first, the chicken or the egg? Did poor mental health negatively impact our physical health, or was it the other way around?
The answer can vary from person to person, but what remains constant is the fact that a change in lifestyle choices can greatly improve both aspects of our overall well-being. Poor sleep is linked to excessive weight gain, which, in turn, could affect mobility and increase your risk for diseases like diabetes, cancer, and high blood pressure.
Similarly, a poor diet could also put you at risk for developing nutritional deficiencies which could impact your physical as well as mental health. For example, a deficiency in vitamin B-12 could cause fatigue, depression, ulcers, glossitis, and so on.
Your Road to Optimal Functioning
While we should see the specialized medical professionals to treat specific mental and physical ailments, we must also focus on developing a healthier lifestyle. Let’s look at what habits we need to incorporate into our daily lives to maximize our well-being.
A Healthy Sleeping Routine
Getting a good night’s sleep every day will go a long way in ensuring that our immune system is functioning at its best. Getting 6-8 hours of sleep will also help boost your memory, maximize the benefits of exercise, and make sure your body is sufficiently rested to perform optimally for the next day.
Coping With Stress
Stress is an inevitable part of life. Learning to manage this stress in a healthy way is what will help us sleep better at night, prevent stress-induced headaches, and reduce our chances of contracting heart disease.
Simple mindfulness techniques, yoga, exercise, social interactions, and enjoyable hobbies are all great for a bit of stress release.
Diet and Nutrition
A well-balanced diet is key to making sure we get all the nutrients we need to function at our mental and physical best. Planning your meals, eating less processed foods, and making sure you get enough calories to sustain your body and mind are all the hallmarks of every good diet plan.
However, do keep in mind that every diet or nutrition plan must be designed for long-term sustainability. Trendy new diets that promise overnight fixes are not an option. Instead, look towards making healthy changes every day that grow into habits over a period of time.
Movement
Whether you like to exercise or not, the truth is it is absolutely essential for good mental and physical health. Not only does it keep your joints and bones strong, but it also triggers the release of the feel-good hormone dopamine.
Aim to get at least 30-45 minutes worth of movement at least five days a week. Sounds hard?
The good news is, you don’t have to limit yourself to the gym if you don’t want to. You can dance, walk, swim, play a sport you enjoy, run around with your kids, or play fetch with your furry friends at the park. Find something you enjoy that involves movement, and you’ll be more likely to be consistent.
Better Health Begins Today
A good lifestyle will only boost your mental and physical well being. Now that you understand the importance of following a good diet, leading an active lifestyle, and getting deep and consistent sleep, you’re one step close to optimizing your overall well-being.
Take this information and look at practical ways you can incorporate these habits into your life. Start small but start today, and consistency and dedication, you’ll be sure to see the difference!At Ingredia, we are dedicated to combining technology with nutrition to help everyone lead healthier lifestyles. Learn more about our brand and what we can do for you right here!
by Ingredia USA | Feb 3, 2021 | Stress Management
Everyone has experienced high levels of stress or anxiety at some point. In fact, about one-third of the people in America are living with intense stress levels and approximately 40 million people are affected by anxiety every year.
Both have many symptoms in common, such as trouble sleeping, exhaustion, irritability, and tense muscles. Even though feeling stressed or anxious can be normal to a certain extent, it could become difficult to cope with if not handled properly.
Despite being similar and having a connection, there is a difference between stress and anxiety. How can you tell stress apart from anxiety, and is it possible to learn how to manage them? Below, we’ve provided you with the answers.
How Are Stress and Anxiety Related?
When you face a threat, or a change occurs in your life, whether good or bad, your body has the normal reaction of feeling stressed. It can reflect in a physical or emotional way. A normal amount of stress can sometimes be a positive thing, as it can motivate you to accomplish a goal or finish a job on time.
Anxiety, on the other hand, is a psychological reaction to stress. It can cause a sensation of fear, rapid heartbeat, or extreme worrying. Feeling some anxiety is also a natural reactor when it comes to things like an important meeting with your boss or a big school exam.
As natural as stress and anxiety may be at times, if it begins to interfere with your daily routine, then there may be a problem. If that’s your case, getting professional help is a smart choice. Yet, there are other things you can do that’ll help to control or reduce your levels of stress and anxiety.
How to Manage Stress and Anxiety
If you’ve been dealing with severe stress and anxiety for a while now, then you know that it won’t go away overnight. Learning how to manage your stress as well as your anxiety can be an ongoing process. Here are a few things that you could start implementing in your day-to-day life.
Exercise
Exercising regularly makes your brain produce endorphins. Endorphins are vital for anxiety and stress relief, as they act as natural painkillers for the body and help increase pleasure. They also help you to sleep better, which, in turn, will reduce stress and anxiety.
You don’t have to work out every day for hours on end to reap benefits. Start with baby steps, perhaps going for a walk 15-20 minutes, three times a week. By setting realistic goals, you’ll be able to easily achieve them, which will help you stick out your habit.
Diet
What you eat may worsen your anxiety and stress levels. For example, caffeine or too much sugar and processed foods tend to increase blood pressure, heart rates, and nervousness.
Stick to regular, healthy meals. Cut back on processed sugars and include the necessary nutrients in your diet. It may be hard at first to have to drastically cut out unhealthy foods you’re used to but, with patience, you’ll notice an improvement in your mental health.
Meditation
Meditating is one of the most popular practices to help reduce stress or anxiety. It helps train your mind to focus on the present and push aside any jumbled, overwhelming thoughts that might be distressing you. You also learn the ability of breath control, which helps soothe hyperventilation and anxiety.
Avoid Procrastination
People don’t procrastinate just because they’re lazy. Stress and anxiety can be the underlying root of your procrastination, which, in turn, causes more stress and anxiety, making you fall into a vicious cycle.
In this case, try to plan things ahead of time and create daily to-do lists. It’ll help you structure your day and get important things done faster.
Aromas
When you inhale a scent, your nervous system receives messages sent by your brain, which affects your overall well-being. There are essential oils that help calm your nerves and relax your mental state, such as lavender oil.
You can use essential oils for baths, tea, or even apply them directly on your wrists. Before trying any, apply a small amount on your skin and wait to see if there’s an allergic reaction.
Effective essential oils for stress and anxiety reduction are:
- Lavender
- Valerian
- Chamomile
- Lemon Balm
- Clary Sage
Write
When bombarded by many emotions at once, our stress and anxiety levels can sky-rocket, making you lose the notion of why you were feeling distressed in the first place.
Get yourself a journal and start writing out your thoughts. Writing is an effective way to channel your thoughts and understand what you’re feeling and why. It also helps to express yourself better and let out all the negative feelings you might be having.
Speak to Someone
Bottling up your feelings and keeping them to yourself is harmful to your mental health. It could even worsen your anxiety and eventually lead to having panic attacks.
By opening up and venting with someone about the way you feel, you’ll feel instant relief. Sometimes, an outsider’s perspective or opinion can provide comfort as well.
Seek Professional Help
These suggestions on how to manage stress and anxiety can help in the long run to improve your mental health. However, even if you do put these tips into practice, speaking to a certified professional is also a good idea.
They’ll know how to evaluate you and pinpoint any other possible stress and anxiety triggers you might have overseen. Want to learn more ways on how to improve your mental health? Contact us today or read our other articles!
