Diabetic Meal Plans: Boosts Immunity, Promotes Weight Loss, Slows Aging

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Goitrogens are healthy, cruciferous vegetables, like spinach, kale , and broccoli. When overconsumed, however, especially raw, they have the ability to slow down the thyroid. You can eat these vegetables in moderation, steamed or cooked, but overdoing it may work against your effort to lose weight. You also want to learn more about the potential concerns of overdoing it with soy-based foods. Not only is soy a goitrogen, but soy can also block the body's absorption of thyroid hormone.

Movement—whether it be sports, exercise, or other forms of physical activity—is an important part of any successful weight loss program and is particularly important for thyroid patients. Start by learning how movement plays a role in boosting a slow metabolism. Movement can also help reduce fluid retention and bloating and make you feel more energetic. Not sure where to start? Check out this thyroid-friendly water workout.

There aren't really any truly effective prescription drugs for weight loss on the market at present. But the drugs that are available can pose some dangers for thyroid patients. If you feel like you have been doing everything right and are frustrated by the scale refusing to budge, it's time to troubleshoot your diet and weight loss program.

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Here are some resources to help:. Losing weight with thyroid disease can be a struggle. Our thyroid-friendly meal plan can help. Sign up and get yours free! More in Thyroid Disease. Somewhat slower metabolism Lowered energy, resulting in less movement and exercise Changes to the way your body processes, stores, and burns off fat and glucose Tendency to hold on to fluid in tissues.


Thyroid patients who are struggling with diet should learn about the impact of the hormones leptin and ghrelin on weight loss. Insulin resistance , also known as metabolic syndrome or pre-diabetes, is a factor that can affect your ability to lose weight. Adding these foods to your balanced diet may help ease the symptoms of your arthritis. Eating well can help you manage or maintain your weight.

Not everyone with knee osteoarthritis will need to lose weight, but if you are overweight, getting to a healthier weight by eating well can be helpful in managing your osteoarthritis. Cut Extra Calories - Your knees will feel better if you keep your waistline trim. When you drop those extra kgs, you'll put less stress on your joints. A good way to lower your calorie count: Take smaller portions, avoid sugary foods and drinks, and eat mostly plant-based foods.

Eat More Fruits and Veggies - These super foods contain vitamins, minerals, and phytochemicals to help you combat joint pain and swelling. Some antioxidants, found in fruits and veggies like apples, onions and strawberries may also help reduce joint inflammation and pain. The more colorful the better. Fill your breakfast, lunch, and dinner plates with as much color as you can—taste the rainbow.

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Red grapes, blueberries, carrots, and spinach are some examples of fruits and veggies that may have anti-inflammatory benefits. Add Omega-3 Fatty Acids - Omega-3s may help relieve your joint pain and decrease morning stiffness. They work by reducing inflammation in your body.

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Fish, such as salmon, and other foods with omega-3 fatty acids can help ease sore, achy joints. If you're not a fan of fish, you can eat walnuts, flaxseed, and olive oil or take an omega-3 supplement to get the same benefits.

Try heart-healthy soybeans. Soybeans are also low in fat, high in protein and fiber and an all-around good-for-your food. Eat a serving of omega-3s at least once a day. Use Extra Virgin Olive Oil in Place of Other Fats - Extra virgin olive oil is loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs. But it's not the only oil with health benefits. Avocado and safflower oils have shown cholesterol-lowering properties, while walnut oil has 10 times the omega-3s that olive oil has.

To add olive oil to your diet without extra calories, use it in place of other fats, such as butter. However, one must take care of the total quantity per day. Vitamin D - Foods with vitamin D, such as eggs, mushrooms, and fortified foods e. Vitamin D is essential for calcium absorption, and it has been shown to boost the immune system.

If dairy doesn't agree with you, aim for other calcium and vitamin D-rich foods like leafy green vegetables. Get Enough Vitamin C - A key element for joint health, antioxidant vitamin C helps build collagen and connective tissue.

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Try citrus fruits like oranges and grapefruit , tropical fruits like papaya, guava, and pineapple , strawberries, kiwi, raspberries, cruciferous vegetables like cauliflower, broccoli and kale , red peppers, cantaloupe, bell peppers and tomatoes. Spices - Ginger, turmeric, dried chili peppers and cinnamon can help ease knee OA symptoms: They may have anti-inflammatory effects on the body, helping to reduce swelling and stiffness. An added bonus is that these spices are brimming with flavor without adding any calories. When possible, sprinkle them in at every meal. Grate fresh ginger into stir fries, add to salad dressings, sip ginger tea, and add to high-fiber, low-fat muffins.

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Scientific studies cited in the Journal of Natural Products have shown that turmeric may help arthritis by suppressing inflammatory body chemicals. Beta-carotene — This is another powerful antioxidant that helps destroy free radicals before they can cause excessive damage to joints. Beta-carotene is easy to identify because it gives fruits and vegetables, such as carrots, their bright orange color. Other excellent sources include cruciferous veggies like kale, Brussels sprouts, broccoli, collard greens, mustard greens, and chard , sweet potatoes, cantaloupe, greens like lettuce and spinach , parsley, apricots, peppermint leaves and tomatoes.

Vitamin E — Vitamin E is known for its strong antioxidant powers.

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  • A study International Journal of Rheumatic Diseases, compared the knees of 42 people undergoing knee surgery: 32 with severe osteoarthritis and 10 with non-arthritis injuries. Researchers found less vitamin E in the knees of the osteoarthritis patients, implying that they were getting less of the vitamin's protective benefits. Almonds, sunflower seeds and oil, safflower oil, hazelnuts, peanuts and spinach are all excellent sources of vitamin E. Go Green Tea - Green tea is packed with polyphenols, antioxidants believed to reduce inflammation and slow cartilage destruction.

    CRP is a marker of inflammation associated with heart disease, diabetes and rheumatoid arthritis. Foods like oatmeal, brown rice and whole-grain cereals are excellent sources of whole grains. Beans are also an excellent and inexpensive source of protein, which is important for muscle health. Some beans are rich in folic acid, magnesium, iron, zinc and potassium, all known for their heart and immune system benefits. Look for red beans, kidney beans. In Greek the word "apnea" means "without breath. For a sleep apnea patient, weight loss is firstly recommended.

    However, losing weight is perhaps far tougher than gaining a few pounds. Some interesting information on diet plans for sleep apnea patients have emerged. The research shows that low energy diet followed by professional counseling can actually help the apnea patients to lose significant amount of weight and ensure consistency in weight loss.

    However, there are some foods that are naturally packed with essential vitamins and minerals and eating these wonder foods can help you in good quality sleep. Melatonin-Rich Foods — Melatonin rich foods are able to increase the body's natural melatonin production and helps regulate sleep. Foods include pineapples, bananas, cherries, oranges, oats, corn, asparagus, tomatoes, pomegranate, olives, grapes, broccoli, cucumber and nuts and seeds like walnuts, sunflower seeds, mustard seeds and flaxseed.

    Tryptophan-Rich Foods - Tryptophan, an amino acid that when ingested converts serotonin into melatonin, the hormone that helps us sleep. Tryptophan can be found in dairy products like milk, cheese and yogurt , seafood, nuts, legumes, grains like barley, oats and certain types of fruits and vegetables, including apples, banana, and turnips.

    Chickpeas also known as garbanzo beans which is a very healthy legume that adds a lot of protein and fiber to your diet and very rich source of tryptophan. Calcium Loaded Foods - Calcium is needed for the production of melatonin in the brain. Calcium rich diets have been shown to help patients with insomnia. Dairy products that contain both tryptophan and calcium are among the best sleep inducers. Sources of calcium include - dark leafy greens, low-fat milk, cheese, yogurt, fortified cereals and soybeans.

    Foods High in Magnesium - Magnesium is a mineral that, when ingested, can help to reduce the effects of adrenaline, helping us relax and get to sleep. Magnesium is often referred to as the sleep mineral. If you're looking for foods that contain magnesium, look no further than spinach, kale, nuts, fish, soybeans, bananas, avocadoes, soybeans and yogurt. Vitamin B6 Foods - Vitamin B6 plays a critical role in the process of converting tryptophan into the hormone melatonin.

    A deficiency in B6 has been linked with lowered serotonin levels and poor sleep. It's actually quite common in seeds and nuts, such as pistachios, sunflower seeds, and flaxseeds. It can also be found in many types of fish, such as tuna and salmon, and fruits like avocadoes and bananas.

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    Sleepy- Time Drinks - It's not just foods that are great for sleep.