05/03/2024
❓Did you know❓
According to Mentalhealth.org, nearly one in three people with a long-term physical health condition also has a mental health problem, most often depression or anxiety. That being said, we want to draw your attention to an issue not many people think about until they receive a diagnosis. The International Diabetes Federation, 537 million adults (20-79 years) are living with diabetes, that's 1 in 10 people. This number is predicted to rise to 643 million by 2030 and 783 million by 2045. Don't worry though, there are actually some very simple things you can do to reduce your risk of diabetes.
🍚 Switch from white to brown rice. White rice has a high glycemic index and can cause spikes in blood sugar levels, increasing your risk of diabetes. Conversely, brown rice is higher in fiber and lower in sugar, so no only are you cutting out the sugar spike, you will also feel more full with less food due to the high fiber content.
🚶♀️🚶Go for a walk. Studies show just 20 minutes of walking a day can improve your overall health, reduce your risk for heart disease, help you lose excess weight, help improve your memory, get better sleep and improve your mood.
🥑Add healthy fats to your diet. Monounsaturated and polysaturated fats like salmon, avocados, eggs, nuts and chia seeds help protect your heart because they lower our low-density lipoprotein cholesterol and provide the fats your body needs as part of a balanced diet. Try to stay away from saturated fats like palm oil, lard, butter, hot dogs, etc.
🏳️Avoid white food! 😄 Ok, so not all white foods are bad, cauliflower for example is a great source of vitamin c and K. We're talking about things like white bread, sugar, flour, white rice, etc. Foods high in carbs which cause blood sugar spikes. Research also shows the milling process removes many of the most healthful components of whole grains, such as minerals, dietary fiber, phytochemicals, and fatty acids.
We encourage you to look closer into what you can do to reduce your risk of diabetes and consider what the choices you make today can effect your health tomorrow. Physical health can dramatically effect our mental health, so take care of your bodies as well as your minds.
