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Ugah mathew Friday From ogun State Nigeria

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How to control sugar without medicine?

By UGAH MATHEW -
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Controlling blood sugar without medication is possible, especially in prediabetes or early type 2 diabetes. Here are some natural ways to manage it: 1. Diet Changes Reduce sugar & refined carbs: Avoid white bread, pastries, soda, and processed foods. Eat more fiber: Whole grains, vegetables, and legumes slow sugar absorption. Choose healthy proteins & fats: Fish, nuts, seeds, and olive oil help stabilize blood sugar. Portion control: Eating smaller meals helps prevent spikes. 2. Exercise Regularly Aim for 30 minutes of moderate exercise (walking, cycling, or swimming) most days. Strength training improves insulin sensitivity. 3. Stay Hydrated Drink plenty of water to help flush out excess sugar. Avoid sugary drinks like soda and fruit juice. 4. Manage Stress High stress can raise blood sugar levels. Try meditation, deep breathing, or yoga. 5. Get Enough Sleep Poor sleep affects insulin function. Aim for 7-9 hours per night. 6. Maintain a Healthy Weight Losing even 5-10% of body...
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Top 10 Foods for Health

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Here are 10 of the best foods for overall health, packed with essential nutrients, antioxidants, and healthy fats: 1. Leafy Greens (Spinach, Kale, Swiss Chard) High in vitamins A, C, and K. Rich in fiber and antioxidants. Supports heart and brain health. 2. Berries (Blueberries, Strawberries, Raspberries) Packed with antioxidants. Good for brain function and heart health. High in fiber and low in calories. 3. Fatty Fish (Salmon, Mackerel, Sardines) Rich in omega-3 fatty acids. Supports heart and brain health. High in protein and essential nutrients. 4. Nuts and Seeds (Almonds, Walnuts, Chia Seeds, Flaxseeds) Great source of healthy fats and protein. Helps reduce inflammation and support brain function. Rich in fiber and essential minerals. 5. Whole Grains (Quinoa, Brown Rice, Oats) High in fiber and B vitamins. Helps regulate blood sugar and digestion. Supports heart health. 6. Legumes (Lentils, Chickpeas, Black Beans) Excellent source of plant-based protein and fiber. Help regulate bl...
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Eight tips for healthy eating

By UGAH MATHEW -
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Here are eight essential tips for healthy eating: 1. Eat a Balanced Diet Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals to get all essential nutrients. 2. Control Portion Sizes Avoid overeating by using smaller plates, measuring portions, and stopping when you feel full. 3. Eat More Fruits and Vegetables Aim for at least 5 portions of fruits and vegetables daily—they’re packed with vitamins, minerals, and fiber. 4. Choose Whole Grains Replace refined grains with whole grains like brown rice, whole wheat bread, and oats for better digestion and energy. 5. Cut Down on Sugar and Salt Limit added sugars (in sodas, sweets) and excess salt (in processed foods) to reduce the risk of diabetes, high blood pressure, and heart disease. 6. Stay Hydrated Drink plenty of water throughout the day to support digestion, metabolism, and overall health. 7. Eat Healthy Fats Include good fats from avocados, nuts, seeds, olive oil, a...
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