Naija Foodie Update


DIABETES is most commonly thought of as a condition caused by high blood sugar levels. However, people with diabetes can be at risk of hypoglycaemia – also known as low blood sugar.

A common cause of hypoglycaemia is taking too much insulin which is a medication which helps control blood sugar
levels. Insulin is commonly prescribed to treat type 1 diabetes and is also recommended for some people with type 2 diabetes.

Hypoglycaemia is rare in people who don’t have diabetes but it can be caused in rare cases by people with Addison’s disease,
fasting or malnutrition, binge drinking or heavy drinking of alcohol or certain medication.

A fall in blood glucose levels can also occur after taking too much oral hypoglycaemia medication, which causes a release of insulin.
This medication is often used to lower blood glucose levels in people with type 2 diabetes.

Experiencing hypoglycaemia can be dangerous because people can lose consciousness and even fall into a coma.
The symptoms of hypoglycaemia usually begin when blood glucose levels drop below four millimoles (mmol) per litre.

Typical early warning signs are feeling hungry, trembling or shakiness, and sweating. In more severe cases some people also feel confused.
People with diabetes – particularly those who treat the condition with insulin – are often advised to use a small device called a blood glucose meter to regularly check your blood glucose levels.

When we drink alcohol, the alcohol can inhibit the liver’s ability to release glucose into the blood. However, symptoms can vary from person to person, and experts warn it is important to be aware of the early warning signs so they can be treated.

NHS Choices said: “People should be careful when drinking alcohol as it can also cause hypoglycaemia, sometimes many hours after drinking.” said: “When we drink alcohol, the alcohol can inhibit the liver’s ability to release glucose into the blood.

“This can be particularly significant for people on stronger medication such as insulin because it can mean that the liver is not able to release enough glycogen to keep our blood glucose levels from going too low under the influence of the insulin in our body.

“It’s best to monitor your blood glucose levels regularly when having alcohol. If you need to take insulin whilst you have alcohol
in your body, be very careful as it is easy to make a misjudgement.”
Symptoms of hypoglycaemia can include sweating, fatigue and feeling dizzy.

However, they also include: you being/looking pale, feeling weak, feeling hungry and confusion, a higher heart rate than usual and in extreme cases, loss of consciousness and even in extreme cases, a coma.

Missing meals or snacks or eating less carbohydrate than planned can increase your risk of hypoglycaemia.
Experts have said that it is also possible for hypoglycaemia to occur during sleep, which can cause excess sweating, disturbed sleep and feeling tired.

Naija Foodie Update


A new study suggests that people who abuse alcohol also boost their risk of three cardiac conditions: atrial fibrillation, heart
attack and congestive heart failure.

The possible added risk appears to be about the same as that linked to high blood pressure, smoking, obesity and diabetes, the researchers said.
“We found that even if you have no underlying risk factors, abuse of alcohol still increases the risk of these heart conditions,” lead researcher Dr Gregory Marcus said in an American College of Cardiology news release.

Marcus is the director of clinical research at the University of California, San Francisco’s
division of cardiology.
The study was based on a database of close to 15 million Californians aged 21 and older who had outpatient surgery,
emergency room treatment or inpatient hospital care between 2005 and 2009.

About 2% had been diagnosed
with alcohol abuse.
The researchers adjusted statistics so they wouldn’t be thrown off by various other risk factors. They found that alcohol abusers were twice as likely to have atrial
fibrillation; 1.4 times more likely to have a heart attack; and 2.3 times more likely to have congestive heart failure than other people.

Surprising findings
The study did not prove that alcohol abuse directly caused these risks to rise, however.
Conditions like diabetes, high blood pressure and obesity are thought to boost the risk of these cardiac conditions by similar degrees, the researchers said.
Read: Type 2 diabetes and heart disease a dangerous combination
“We were somewhat surprised to find those diagnosed with some form of alcohol abuse were at significantly higher risk of a heart attack,” Marcus said.

“We hope this data will temper the enthusiasm for drinking in excess and will avoid any justification for excessive drinking because people think it will be good for their heart. These data pretty clearly prove the opposite,” he added.
He suggested the new research may be more reliable than previous findings.

“The great majority of previous research relied exclusively on self-reports of alcohol abuse,” Marcus said. “That can be an unreliable measure, especially in those who
drink heavily. In our study, alcohol abuse was documented in patients’ medical records.”
It’s not clear, though, how much the participants in this study drank.

The findings were published on 2 January in the Journal of the American College of Cardiology.

Healthy Eating


I will not leave you as orphans comfortless, desolate, bereaved, forlorn, helpless]; I will come back.

In today’s article i will be discussing on “5 Hidden Facts About Sugar Processed Food” under “Healthy Eating”.

The excessive amount of hidden sugar in processed food has quite become alarming in the Sub-Sahara region, including Nigeria.

It is difficult to know the exact amount of natural sugar versus added sugar by just looking at their label, most foods that are typically considered “healthy” can contain shocking amounts of added sugar or fructose, in form of high fructose corn syrup (HFCS) according to Dr. Robert Lustig, a professor of clinical pediatries in the Division of Endocrinology at UC San Francisco, its important to distinguish between Natural Food-Base Sugar Versus Added Sugar.

He notes that a small serving cup of plain yogurt has about seven grams of sugar in the form of Lactose a natural sugar found in dairy which does not cause any major harm.

While, a Fruit Flavored yogurt on the other hand contains about 19 grams of sugars 12 grams of which is added sugar, this is equivalent to eating a small cup of plain yogurt with a bowl of frosted corn flakes.

Soft drinks contain caffeine, a mild diuretic that makes you urinate more, thereby eliminating water from your body. It also contains about 55mg of salt, and when you take in salt and excrete water you get thirstier.

The reason why soda contains so much sugar is because they have to mask the taste of the salt. Sugar has also been found to be 8 times as addictive as cocaine which also ensures that you will stay hooked on processed foods and sweet drinks.

The facts that your liver has very limited capacity to metabolize processed fructose does not mean you should not be watchful. Excess sugar is metabolize into body fat and leads to all the chronic metabolic diseases, e.g Cardiovascular Disease, High Blood Pressure, Cancer, etc.

According to a study published in JAMA3, Americans get on average about 350 calories a day from added sugar in die diet. (This is equivalent to 22 teaspoons of sugar, which amounts to 25% of the average American’s daily calorie intake). In reference to the case study people who consumed 21% or more of their daily calories in the form of sugar were twice as likely to die from heart disease compared to those who got 7% or less calories from added sugar.

The risk was nearly tripped among those who consumed 25% or more of their daily calories from added sugar. Approximately 30% of Africans consumed added sugar at a very high rate level. It is strongly recommended limiting your daily fructose intake to 25 grams or less from all sources, including natural ones like fruits that equate to just over 60 spoons of sugar a day.

Cancer cells needs glucose to thrive, and Carbohydrates turn into glucose in your body. In order to starve the cancer cells you have to eliminate its primary food source (The sugars) which includes all none-vegetable carbohydrate.

Otto Warburg actually received a noble prize back in 1934 for his research on Cancer Cell Physiology, which clearly demonstrated Cancer Cells require more sugar to thrive. The latest World Cancer report issued by the World Health Organization (WHO), predict world wild cancer rate to rise in the next 2 decades. But the reports also note that half of all cancers are preventable and can be avoided if current Medical knowledge is acted upon diet and exercise inclusive.

According to a study published in the journal of clinical investigation, sugar also appears to initiate cancer growth. As reported by, this study provides evidence that increased glycolytic activation itself can be an oncogenic event.

This implies that the activation of sugar-based metabolism in a cell driven by both the presence of increased quantities of glucose on the cell membrane surface drives cancer initiation.

As the Christmas and New Year is by the corner my take home advice to all readers/viewers, is the reducing sugar and processed food consumption is part and parcel of the long term answer to remain healthy.

Naija Foodie Update


People with diabetes are prone to foot disease, which can lead to amputations and even death. Australia has the second- highest rate of lower-limb amputations in
the developed world – with the rate having risen by 30% over the past decade.

This is because as rates of type 1 and 2 diabetes increase, so do the very common related problems of foot health – known as Diabetes-Related Foot Disease (DRFD).
Five-year survival rates for those with diabetic foot problems are lower than for prostate, breast and colon cancer, yet the severity of the problem isn’t widely recognised.

If you are one of the estimated one million Australians with diabetes, paying close attention to your foot health could save you
from serious, sometimes devastating complications.
How does diabetes cause foot disease?
The most common type of foot disease related to diabetes, affecting up to a quarter of diabetes sufferers, is foot ulcers.

These are actually a big financial burden as well. Of the US$116 billion allocated for diabetes care in the United States in 2007,
one-third was directed to treat foot ulceration. Here’s why it happens. Diabetic skin contains less of the structural protein collagen than normal skin.

This means it becomes fragile, stiff and more prone to breaking. So a diabetic is more likely to experience injury and poor wound
healing. Diabetes also increases a person’s risk of developing poor blood circulation by up to four times. Stiffer blood vessels restrict
blood supply to tissues in the body. When circulation is poor, injuries such as cuts and blisters are less able to heal and more likely to become infected or turn into ulcers.

Wounds related to diabetes most commonly happen on the extremities (feet and lower
legs) because these areas are the first to lose feeling and blood supply. The forces of walking and pressure from footwear can also cause damage to the tissues in these areas.
Once a wound has occurred, abnormalities in diabetic cells also prevent healing in the usual way.

Although a diabetic’s wound
usually contains the cells needed for it to heal, these are often not present in the right amounts or at the right time.
The longer the wound remains unhealed, the more susceptible it is to infection from opportunistic bacteria.
Those with diabetic foot disease often have reduced feeling, or complete loss of it, in their feet – known as peripheral neuropathy.

This means they are less likely
to notice trauma such as blisters from a rubbing shoe.
A minor injury, such as a small cut, can quickly develop into an ulcer. Peripheral neuropathy has been shown to contribute to 90% of foot ulcers.
These are notoriously difficult to heal and reoccur in up to 70% of cases.

Experts consider those with a healed foot ulcer to be in a state of remission needing careful ongoing monitoring.
How foot disease can be prevented Men are more at risk of developing diabetic foot disease than women.

Other risk factors include living with diabetes for more than ten years, being older, smoking and drinking alcohol, kidney disease and high blood pressure.
Although foot disease in diabetes is a severe problem, there are simple and relatively accessible ways to reduce its rate and severity.

The first basic preventive strategy is for every diabetic patient to request a comprehensive foot examination.
This is often carried out by a podiatrist but any suitably skilled health professional such as a GP or diabetes educator can do so. The
health professional will examine the feet, looking at circulation, sensation and footwear.

Ideally, those at risk of ulcers should be managed by a foot protection program. This is a designated podiatrist-led service
for preventing, treating and managing diabetic foot problems. It includes education about caring for feet, a podiatry review and appropriate footwear. Such
programs can reduce the chance of amputation by 85%.

Unfortunately, foot-screening rates in Australia are low. Only around 20% of those with diabetes get regular foot checks. And foot-protection programs are in their infancy, while specialist footwear is often too expensive for the average person.
Personal technology devices are playing a role in preventing and managing foot disease in diabetes. Smartphone technology
and activity monitors, such as iPhones and Fitbits, can help monitor gait patterns and physical activity in those at risk of ulceration. This information can be
integrated with specialist apps to modify lifestyle, activity and footwear.

Combining innovative, widely available technology with professional screening and
management strategies can prevent the catastrophe foot ulceration represents.

Naija Foodie Update


Being diagnosed with high blood pressure, is not the end of the world as some might think. This is because you can lower your high blood pressure and reduce the risk of heart disease without medication by adopting a proper diet as well as making lifestyle changes.

To Connie Igwe, a nutritionist and lifestyle coach, one way to do this is to have an eating plan that will help you control it. This is where The DASH (Dietary Approaches to Stop Hypertension) comes in.
“DASH places emphasis on eating whole grains, vegetables, fruit, nuts and low-fat dairy products, while limiting or avoiding salt, fat, and sugar overall,” she said.

She noted that a high BP diet should be high in vitamins, antioxidants, potassium and magnesium and these are found mostly in vegetables, fruits, nuts, grains and others.
Suitable foods for controlling high BP include tiger nuts (which are rich in potassium and magnesium and help in lowering high BP), guavas, bananas, beans and cabbage.

Tiger nuts contain high content of amino acid arginine which helps the body make nitric oxide that keeps our blood vessels dilated and have a normal blood flow.
Guavas are beneficial in regulating blood pressure due to its high potassium content, which reverses the effects of sodium, thereby regulating the balance of blood pressure. Also, it reduces cholesterol levels in the blood by preventing it from thickening.

Beans are high in fibre, magnesium and potassium. Having a bowl of breakfast cereal, especially whole-grain, high-fibre cereals like oatmeal, oat squares, bran flakes or shredded wheat, can reduce your chance of developing high blood pressure.
Other foods include African yam, sweet potato, garlic, onions, tilapia, olive oil and beetroot.

These foods play an important role in lowering blood pressure as they are good sources of vitamin B-6. This vitamin is important in protecting blood vessels from damage. Vitamin B-6 also breaks down a material known as homocysteine, which increases the risk of medical conditions such as heart attacks and strokes.
Foods to avoid While it is important for high BP sufferers to know the right foods to consume, they also need to be aware of the food items to avoid, to keep blood pressure to a normal level.

Top among these is sodium, commonly known as salt. Consumption of excess salt in foods not only increases the chance of high BP, but also damages the heart and arteries. For a patient with high BP, ideal salt intake should not be more than 2,400 milligrams or 1 teaspoon of salt every day. To add flavour and taste to your food, use herbs or spices.

Red meat is another food item that should not be included in a high BP diet. This is because red meat may contain chemicals and toxic substances consumed by the animal. This is not suitable for the body and can increase the chances of high BP. White meat such as fish and poultry are recommended for such patients along with plenty of fresh fruits, vegetables and nuts.

Other food items that patients suffering from high BP should avoid include fats, sugar, alcohol and processed and packaged foods (most of which are high in salt, fats and preservatives and do not contain essential nutrients) among others.

Exercise helps
Another way of lowering your blood pressure naturally is by regular physical activity. Doing a form of exercise at least 30 minutes most days of the week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). It’s important to be consistent because if you stop exercising, your blood pressure can rise again.

If you have slightly high blood pressure (prehypertension), exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.

The best forms of exercise for lowering blood pressure include walking, jogging, cycling, swimming or dancing. Strength training can also help reduce blood pressure. You should talk to your doctor about developing an exercise program that’s suitable for you.

Naija Foodie Update


How much alcohol differentiates a social drinker from an
alcoholic? This is one question a lot of people have pondered on without a specific answer.

A lot of people who drink large volumes of alcohol at a time do not qualify to be called alcoholics, a lot of people however fall into a category that lies between binge drinkers and social drinkers.

If you’re keen about finding out which category you fall into, read on and find out the signs that you’re consuming too much alcohol.

When you start taking too much alcohol, you’d realise that you begin to neglect important responsibilities just to have a drink. You could be a dedicated father or worker but taking alcohol means you can no longer put your kids to bed like you usually do or you get to work looking rough and scruffy with a hangover.

When alcohol sits at the top of your priorities, it relegates other important daily responsibilities which puts you in a lot of danger.

If you’re the type of person that doesn’t take alcoholic beverages daily but consume huge volumes by the weekend, you may need to watch it. Research has shown that consuming about six to seven bottles of alcoholic beverages every week tends to lower your risk of cardiovascular disease and diabetes. Abstaining all week and guzzling down five or six glasses in a single sitting will however have a negative effect and remove any potential health benefits.

Moreover, taking lots of alcohol can potentially raise your blood pressure and interfere with certain types of medications leading to undesirable effects.

If you are a shy person and you find yourself doing reckless things such as talking about a girl at the bar, you’ve certainly taken a bit too much alcohol. Alcohol has the capacity to lower inhibitions and it can come with repercussions that are far worse off than the feeling of embarrassment. More so, consuming high volumes of alcohol can make you take risky decisions which may make your life take a turn for the worse.

Research conducted by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) has shown that about 40% of fatal falls and car accidents, 60% of fatal burn injuries and drownings, and more than half of all sexual assaults in the US can be blamed on taking too much alcohol.

If you’ve ever told yourself you’re taking no more than one drink but find yourself taking up to four, you’re taking in too much. One of the signs that you’re a potential alcoholic is that you do not know your limits or become surprised when you pass what you thought was your limits. Health problems such as Like heart disease and diabetes develop slowly and so do drinking issues do too.

That is why it is good for you to continually reevaluate your consumption by writing down how much alcohol you take in and the time you do so. Doing this will make it easier for you to stop yourself when you begin to get out of control with binge drinking.

Alcohol to do have different effects on different individuals. This is usually dependent on the genes you inherit and if you are taking any type of medications. It can also be dependent on the quantity of food you ate because food tends to slow down the absorption of alcohol in your bloodstream.

Researchers however opine that drinking heavily can interfere with your memory because alcohol has the tendency to disrupt the chemical glutamate a brain messenger linked to memory.

If you find yourself forgetting part of the night you went drinking and your friends had to remind you or you have no inkling how you got home, you’ve surely taken a little too much.

Your Friends And Family Are Concerned If any of your colleagues, friends or family have hinted or told you explicitly that you’re drinking too much and they are worried about you, it is time to cut back.

To get yourself out of this logjam, you need to first recognize that you’re drinking more than you should and set some goals relating to reducing your intake.

When you’re going to a social event with a friend or partner, tell them before hand what your drinking limit will be, especially if it is an event where there will be unlimited alcohol.

This will make it easier for you to stay off drinking too much because there’s someone holding you accountable. Being scared of asking people if you’re drinking too much is a sign that you’re probably taking too much.

Naija Foodie Update

Foodie Naija Update ( 2 Super Nigerian food that treats Diabetes)


If you have diabetes, what I’m about to share with you in this post could prevent you from having a premature heart attack, save your eyesight, kidneys, legs, and nerves, even save your life. Even though we live in a pill swallowing, drug oriented culture, more and more people are starting to realize that food and nature are really our best medicine.

In 90% of all chronic and degenerative diseases, poor diet is either the direct cause or a significant factor. This is especially true for Type 2 diabetes.
There is no stage of Type 2 diabetes that can’t be helped by making some smart dietary changes. And the earlier they are made, the more dramatic the health improvements will be.

A few simple changes in your eating habits can actually reverse Type 2 diabetes so that all metabolic functions, including the body’s insulin production, return to normal. Now, here the two supper nigerian foods that help reverse type 2 diabetes:

Onions are one of the top food sources for the trace mineral chromium, which has a powerful positive effect on blood glucose levels. Research shows that chromium helps your body use insulin more efficiently, maintains steady blood sugar levels, and reduces the need for diabetes drugs.

Chromium deficiency and diabetes often accompany each other, according to a study published in Diabetes Care Magazine.This isn’t surprising when you realize that the symptoms of chromium deficiency (such as out-of-control levels of glucose, insulin, triglycerides, and high cholesterol) resemble those of prediabetes.

One cup of raw onion (about ½ cup cooked onion) gives you 24mcg of the “adequate intake” recommendation of 25-35mcg of chromium. So eating lots of onion is a very powerful way of helping your body defeat diabetes.

These little diabetes-busters are bursting with healthy fats, vitamins, and lots of minerals. If you’re prediabetic, or want to avoid Type 2, eating nuts will cut down your risk. If you already have diabetes, nuts help you manage your blood sugar and weight.

Nuts contain monounsaturated fatty acids (MUFAs), which reverse insulin resistance. And remember the diabetes heart disease connection.

Nuts are another weapon in your heart healthy arsenal, as studies show that daily consumption of nuts cuts the risk of heart attack by 35%.

If you have been struggling with Diabetes and would like to enjoy better health and deal with this problem in the Shortest possible time From Now, then why don’t you stick to this 2 Super Healing Food, to get ride of the diabetes.

Foodie Update


Consumption of
sugar sweetened drinks are not only associated with progressive increase in weight but also with the development of Type 2 diabetes. Drinks in this category include
soft drinks, fruit drinks, sports
drinks, energy waters, sweetened tea, cordials, squashes and lemonade.

Scientific research has shown that those who drink at least one sugar sweetened drink a day have a greater risk of developing diabetes than individuals who
drink less than one such drink in a month.

Fructose which is present in large amounts in these drinks is known to promote accumulation of fat
inside the abdomen which has significant untoward effects on health and general wellbeing.

Fat accumulation in the abdomen is known to significantly reduce
the effectiveness of insulin in keeping the blood sugar level within normal range, thus greatly increasing the propensity for
developing diabetes and other diseases that affect the heart and blood vessels. Millions of Africans; both young and the young at heart currently indulge in the habit of consumption of these drinks. These drinks are ubiquitous; from Cape to Cairo, mansion to mud huts.

They are sweet and quite very affordable, but the price that may be paid years later is quite a
heavy one. It is said that these drinks were once thought to be an innocent source of refreshment, but science has proven this to have been a costly misconception.
The world over, consumption of
sugar sweetened beverages has been on the increase and it is be­lieved to be one of the reasons why many more individuals are
becoming overweight and obese.

Consumption of any such drink after a meal further places the insulin producing cells in the pancreas under further stress in that they need to increase their output of insulin to combat the increased load of calories. Intake of these drinks is known to promote weight gain because
of their high added sugar content.

They also have a low
satiety potential in that after individuals have taken such
drinks, they still will take their usual quantity of food not taking into cognizance the earlier calorie consumed in the sugary drink.

It should be known that the average can of soft drink sold in
the United States contains the
equivalent of ten teaspoons of
table sugar!
This fact has been corroborated
by Bakari and Onyemelukwe;
Nigerian researchers who posited in their paper titled “ Simple sugar and caloric contents of soft drinks in Nigeria” that Nigerian soft drinks they analysed contains significant amount of refined sugars like glucose, sucrose and fructose.

They also posited that during periods of aggressive promotion by the marketing companies of such drinks, increases in drinking occur as promises of rich rewards are made to the population.

Part of their submission was that
high intake of soft and malt drinks may lead to and aggravate
obesity, a known risk factor for diabetes, hypertension and other non communicable diseases. The effect of intake of sugar sweetened beverages is more in women.

A scientific study that followed up for more than eight years women who drank one or more than sugar sweetened drink per day concluded that they have a greater risk of developing diabetes.“Diet” soft drinks may be a viable though controversial

From the foregoing, it is not only imperative but wise for individuals to greatly limit their
intake of sugar sweetened beverages and drink water instead in order to reduce the risk of becoming fat and de­veloping diabetes and diseases of the heart. An ounce of prevention, it is said, is worth more than a pound of cure.

The drive in Western countries to replace conventional soft drinks with sugar free alternatives
ought to be emulated in Africa.