It’s not always easy to understand the differences between acid reflux, heartburn, and gastroesophageal reflux disease, but all 3 are intricately linked with each other.

The American College of Gastroenterology says that heartburn is a common digestive complaint. But actually, it's a symptom of acid reflux, mentioned above. If your symptoms of acid reflux occur a lot, it will indicate that you have GERD or gastro-esophageal reflux disease.

Look at the symptoms of each one then you might be able to tell which one you have. When you read about them, you can get a bit confused, because it would appear that they are all one and the same thing – they are pretty much interlinked.

Acid reflux: This causes stomach acid to come up your food pipe and into your mouth. It is also called gastroesophageal reflux or GER.

Usually, this happens when the muscle situated at the bottom of your food pipe, the gateway to the stomach, becomes loose or weak. When acid reflux occurs infrequently, then you don’t have to worry so much about it – many people simply take an antacid and avoid those foods that trigger the reaction.

Heartburn is the same as acid reflux, or GER, the burning sensation that you can feel in your chest or your abdomen. Usually, you feel heartburn behind your breastbone after eating, and it often gets worse when you sit or lie down.

When you have intense heartburn, like once or twice in a week, then it could be a problem. When you seem persistently exposed to stomach acid, it can turn into gastroesophageal reflux disease or GERD.

When you have long-term exposure to stomach acids, your esophageal lining can be damaged. This is a condition known as Barrett’s esophagus and can lead on to esophageal cancer – you should get this treated as soon as possible.

The most common symptom of acid reflux is heartburn, even though it doesn’t appear in every case. When you have acid reflux, you can expect these symptoms as well:

• Bad breath
• Nausea and even vomiting
• Difficulty to swallow, accompanied sometimes by pain
• Breathing problems

GERD: Nearly a third of American people experience heartburn at least once a month. When we talk of chronic acid reflux, we mean GERD and even though these symptoms are the same, you notice them more with GERD.

If you were to experience acid reflux symptoms more than twice a week over a period of a few weeks, you might well have GERD. This disease actually affects around 20% of the population of the US.

Any age of people can develop GERD, even little children, and babies – and the reasons are not even clear. Those who have GERD will experience heartburn, vomiting, regurgitation, and pain when they swallow.

What causes all this acid reflux?

Your stomach has been designed to withstand acid, but not the food pipe, so when acid rises up in it, you feel that pain. That muscle that has become loose or weak is called the lower esophageal sphincter, and when it is in that weakened or loose state, it can cause you to get acid reflux for a couple of reasons.

Like if you have a lot of pressure on your stomach, it causes the sphincter to become slack and that’s why a lot of people who are overweight, or obese or pregnant experience it. If you smoke a lot, or even breathe in a lot of second-hand smoke or drink a lot of alcohol, you can experience acid reflux as well, and read up about a hiatal hernia, that is often a reason why you get acid reflux.

Sometimes eating large meals causes it as well, or when you eat late at night or just before bedtime when you eat a lot of fatty fried type of foods or drink acidic drinks like fruit juices – all these are noted to cause acid reflux. And sometimes, even medications that you are taking can cause it, particularly the high blood pressure ones, the asthma ones, antidepressants, pain relievers, antihistamines, and sedatives.

But what if it’s the heart?

You need to urgently seek medical attention if the chest pains you have accompanies a horrible squeezing tightness over your chest with shortness of breath.

Acid reflux is a common cause of chest pain, so it can be easy to confuse the pain with that of having a heart attack. Heartburn can even spread to your neck, jaw, and throat, feeling like it could be a heart attack.

But there are a couple of ways to tell the difference between these two. If you were to take a quick antacid if you believed you had heartburn, the pain would improve or subside, or you would have a sour taste in your mouth – then it would probably be heartburn.

But the person who is suffering from a heart attack has that shortness of breath and the squeezing feeling. Because of the seriousness of having a heart attack, the American Heart Association recommends that if you believe that you are having a heart attack, you need to get help F A S T and this includes those who are unsure whether their chest pains are as a result from their heart or from acid reflux.

The diagnosis for acid reflux or GERD

When you have acid reflux or GERD, the best place to start will be your doctor. He’ll ask you a few questions about your medical history and then he might suggest you make changes to your diet or medications because these can influence and or cause the symptoms.

If the systems do persist, your doctor might make you an appointment to see a surgeon or a gastroenterologist to confirm the diagnosis. Such tests will include:

• Upper gastrointestinal (GI) endoscopy and biopsy.
• Upper GI series.
• Esophageal pH and impedance monitoring. 
• Bravo wireless esophageal pH monitoring. 
• Esophageal manometry. 

You should see a doctor because it is possible that GERD and acid reflux can lead on to more serious complications which could be more severe, and which could include:

• Inflammation or esophagitis of your food pipe.
• Narrowing of your food pipe which will make it difficult for you to swallow.
• Laryngitis or respiratory problems
• Barrett's esophagus: This is a condition that causes the cells in the food pipe to change. If this is not treated, it could lead to cancer.

Natural treatment

There are conventional treatments for heartburn, acid reflux and GERD, but the best is underneath.

Most research done on acid reflux and GERD points to diet as the main problem. This means there should be changes in your diet to avoid further long-term complications.

You really need to select organic, unprocessed foods, which contain plenty of fiber and which are free from genetically modified organisms. Preferably reduce grains, particularly when they are refined, as well as sugar, and concentrate on high-quality protein, reducing your intake of refined vegetable oils.

Eat fresh organic foods: Concentrate on particularly leafy greens like artichoke, asparagus, cucumbers, etc. Eat grass-fed beef and free-range chickens. Probiotic foods like yogurt, kefir, and sauerkraut are absolutely essential, as is bone broth.

Healthy fats like coconut oil and olive oil are recommended. Apple cider vinegar, aloe vera, ginger, fennel, and parsley are wonderful herbs and supplements.

Supplements:

• Digestive enzymes: You would take 1-2 capsules at the start of all your meals. These enzymes help foods to fully digest and absorb the nutrients properly.
• Probiotics: Take about 25–50 billion units of top-quality probiotics every day. By adding this healthy bacteria. You help to balance your digestive tract, crowding out bad bacteria that can lead to indigestion, poor absorption of the nutrients and leaky gut too.
• HCL with Pepsin:  You can take 650-milligram pill before your meals because these will keep the uncomfortable symptoms away.
• Chamomile, papaya or ginger herbal tea - delicious gentle teas, flavored with some raw honey helps greatly to reduce inflammation in the digestive tract, supporting healthy functioning. Just boil up a piece of ginger (about an inch) in 10 ounces of water for 10 minutes.
• A magnesium complex supplement is recommended because it relaxes and calms the body.
• Apple cider vinegar: Even though there are no studies showing just what an impact ACV can make on acid reflux and GERD, the evidence seems to prove it is an incredible natural remedy for acid reflux.

It might be hard to have to give us some of your favorite foods or sodas in the beginning if you want to rid yourself of any of the above 3 conditions, but the benefits of feeling so much better will surpass them. Let your heartburn for a healthy lifestyle of peace in the stomach with the right eating and exercise that says goodbye to real heartburn and acid reflux.

• We all only have one liver that works hard for us in our bodies, and it is very important to know how best to look after it. The liver is the largest solid organ in our bodies, performing many jobs, of which the most important is keeping our blood clean.
  
  It is the liver that removes all the nasty toxins from your blood. And when you eat, it is the liver that will process all the good stuff for the rest of the body to use.
  
  If you allow harmful stuff into your body, it is the liver that will try and break it down, trying to keep your system clean. Don’t ‘mess’ with your liver.

• The liver also helps with blood clotting, which is when you have a wound.

• The liver also breaks down pain medications that you take for a headache for example and breaks it up so your body can use it to make the pain go away.

Can you see why the liver needs to be nurtured and loved for all what it can do for you? Because when the liver is not well, you are going to feel pretty grim yourself.

Unfortunately, many people cause damage to their livers and that can be a real catastrophe! You will experience nausea, fatigue, loss of appetite, and diarrhea. These symptoms can often have a number of causes and it might be hard to tell if it is the liver that is failing.

If it is the liver, the symptoms are going to get much more serious. Damage to the liver can be caused by a person being overweight or from drinking too much alcohol. All this abuse is often taken by the liver, but in the end, it will be just like an elastic band – it will stretch just so far, and then snap!

Liver disease is on the increase too, affecting many people in all age groups – a silent killer, with a few symptoms to show for it, until it is too late.

Other reasons why you get liver disease

The liver truly plays a major role in the body, just about any digestive, hormonal, metabolic, or immune disorder can impact on the liver. Your lifestyle can either make or break your liver health. Look at other things that can give you liver disease:

• Alcohol (including caffeine)
• Fatty liver diseases which are non-alcohol related
• Viral hepatitis
• Chemically sprayed crops
• Eating a lot of packaged foods that contain refined oils and plenty of sugar
• Prescription medication such as antibiotic use
• Unprotected sex and drug use
• Low-quality animal products
• Hormonal imbalances and stress levels
• Environmental toxin exposures and air pollution
• The use of chemical household and beauty products

What are 12 signs to look out for that your liver is damaged?

• Your skin color changes due to metabolic dysfunction. Even the eyes are noted to take on a yellow tinge.
• You have abdominal pain: because the liver capsule stretches because of the glands enlarging.
• The skin itches because toxins irritate the cells causing hypersensitivity.
• Chronic tiredness because there is tissue deterioration which causes low energy and lethargy.
• Indigestion when the liver loses its ability to produce bile.
• Loss of appetite always is accompanied by poor liver function.
• Pale colored stools.
• Acid reflux.
• Diarrhea.
• Fluid retention.
• General malaise and sleepiness.
• Swelling in the legs and ankles

In ancient Chinese medicine, it has been said that “the physician who knows how to harmonize the liver knows how to treat a hundred diseases.”

Let’s look at what happens to you when the liver becomes healthy again

• Increased energy levels
• Clearer skin
• Reduced PMS and a more regular menstrual cycle
• Freedom from sinus pain
• Stronger immunity with fewer infections
• Less digestive complaints and more regularity
• Fresh breath and oral health
• A positive mood and a sharp mind

Want to get your liver right?

1. Eat an anti-inflammatory diet

That means cutting out sugar because an influx of sugar from foods like refined grains, sugary snacks, and sweetened drinks all put pressure on the liver to convert and store glucose. Keep things balanced by eating real, whole, organic foods including unrefined sources of carbohydrates, veggies, fruits, and healthy fats.

Check out some top anti-inflammatory foods for good liver function:

• Sour foods with probiotics in them like kombucha, kefir, and cultured vegetables. Include bitter green vegetables like mustard greens, dandelion, chicory, arugula, etc. which are all loaded with nutrients and probiotics.
• Leafy greens all nourish the liver, along with potassium, which is tied to liver health. Cruciferous veggies and grasses like chlorella, barley or wheat grass all hold a form of chlorophyll which is built into plant cells that helps remove damaging substances from the liver.
• Fresh herbs including turmeric, coriander, cilantro, parsley, and oregano are great to boost glutathione production and lower inflammation. Turmeric contains curcumin which is a compound helpful in restoring healthy blood pressure, improving circulation and fighting toxin buildup.
  
  Other herbs balance the body’s pH level and increase digestive enzymes. Raw garlic is also great, considered a powerful antimicrobial agent that lowers inflammation in the liver whilst increasing circulation and healthy blood flow.
• Milk thistle is a true liver tonic, supporting liver health and even helping those with alcoholic liver disease, and those with acute and chronic hepatitis, as well as liver disease associated with toxins. It can also protect the liver from liver scarring.
• Holy basil protects the liver from bacteria, some fungus strains and also heavy metals which can harm the liver.
• Dandelion root has fantastic diuretic properties to enhance the liver’s ability to help the body get rid toxins, and strengthening the immune system, alleviating indigestion too.
• Anti-oxidant fruits like berries and melons provide electrolyte minerals needed by the liver, including calcium, magnesium, and potassium.
• Local raw honey: Choose raw honey, the kind that’s not heated or refined. Honey is a natural antimicrobial, antibacterial, and antifungal product.
  
  It helps lower liver inflammation and eliminates bacteria, parasites, and viral infections. It also nourishes and improves the digestive tract, liver and gut health.
• Drink green tea because it contains super antioxidants which can reduce liver inflammation and lower the effects of oxidative stress on the digestive organs.
• Coconut oil, with its antifungal, antimicrobial and antiviral properties helps the liver detox, reduces cravings for unhealthy foods and supports energy levels.
• Apple cider vinegar contains beneficial enzymes and antioxidants, nourishing the liver and helping cleanse the body.

2. Benefit from these liver-boosting supplements:

• Selenium is a trace mineral with plenty of antioxidants, protecting the liver cells from getting damaged.
• Alpha-lipoic acid is an antioxidant which bolsters the liver to detoxify the body.
• Artichoke contains a substance called cynarin, which helps the liver to produce bile that speeds up the movements of waste and food.
• B-complex vitamin supplements can improve nutritional deficiencies that can often develop when you have liver disease.
  
  A severe vitamin B-1 deficiency can cause mental confusion, memory problems, poor coordination, as well as ocular nerve paralysis; vitamin B-1 can reverse them.
  
  A vitamin B-6 deficiency can cause tingling and numbness from nerve damage. Vitamin B-12 and folate deficiencies can cause anemia.
• Vitamin A works so well with iron to solve iron deficiency problems.
• Vitamin D is noted to a majorly deficient in those people who suffer from chronic liver disease.

What does forgiving others have to do with the liver?

A damaged liver can block healthy emotional flow and can produce frustration and cause anger.

Research shows that poor liver function is often tied to psychological and physical symptoms which include brain fog, fullness feeling, rib pain, dizziness, cramping, headaches, joint or tendon problems, blurry vision, menstrual problems, and digestive disorders.

They all help to create a vicious cycle because the more stress you suffer from, the more your liver tends to dysfunction. It’s so important to let go of all that built up anger, forgiving others - keeping all the positive energies moving means avoiding conflict and stress.

Let the love flow, literally, and watch how you heal, not only your liver but other parts of your body too!

Insomnia is the inability to sleep and many doctors all over the world are familiar with “Doctor, what will you recommend that will help me sleep better?”

There are literally millions of people all over the world who battle to sleep properly at night and there are also a myriad of reasons why. Stress is a big factor, as is disease, and not forgetting substance abuse, to name but a few.

If you are one of those people who can't seem to get a decent night’s sleep, and you are exhausted just from counting sheep, there are ways that you can cure this ‘dreaded’ condition that leaves you wondering how you are going to cope during the oncoming day.

Let’s look at 5 top reasons why people battle to fall asleep and even stay asleep at night:

1. Not keeping regular sleep and wake cycles
Going to bed anytime you feel like it. Unfortunately, many people have to do shift work and this can also interfere with the body’s circadian rhythms.

The best sleep comes when a person goes to sleep and wakes up the morning at the same times (more or less) every day.

2. Eating an unhealthy diet
Eating sugary and processed foods or drinking a lot of caffeine at night before you go to bed can be a huge factor why you are unable to sleep well at night. Not only that, your heart and your weight a big knocking too.

The last stages of sleep are hugely affected when you ingest foods with no fiber and unhealthy fats and sugars.

3. Suffering from chronic pain or emotional stress
Pain and emotional stress can keep you from sleep well at night but not only that, when you do have difficulty sleeping, it can make the stress, depression, and pain even worse – a vicious circle!

It is imperative to treat the underlying problems associated with insomnia.

4. Underlying diseases
Maybe you have an underlying medical problem that you are not even aware of might be the reason you are starting not to be able to sleep well at night. There are many common health problems such as lung and heart conditions which can affect a person’s breathing and these need to be discussed with your doctor.

5. Sleep apnea
Sleep apnea or obstructive sleep apnea can certainly cause one’s sleep to be fragmented because of possible low blood oxygen levels. This leads to heart disease, hypertension, memory and mood problems.

Not only that, you can’t concentrate properly the next day, and this can cause accidents with other negative effects.

Other reasons people can’t fall asleep:

• Constant limb movements
• People in the lower socio-economic groups
• Chronic alcoholism
• The use of recreational drugs or psychotropic type drugs – often these cause you to need to get up at night to urinate or because they cause the heart to beat faster, causing anxiousness
• The room is not dark enough or airy enough
• When you suffer from chronic pain such as neck pain, arthritis or lower back pain, for example

There are different types of insomnia

Acute insomnia – brief - usually happens because of a stressful event, such as a death in the family, major life changes, and resolves after the stressful time has passed.

Chronic insomnia can last for more than a month and can occur 3 or more times a week. There are heaps of reasons why someone might struggle with this type of insomnia.

Comorbid insomnia: As mentioned above, occurs when there is something else, like a medical condition which might be the underlying reason, for instance like back pain, etc.

Psychophysiological insomnia also falls in this category, where insomnia symptoms are caused by behavioral, psychological or cognitive factors.

Initial insomnia: A person battles initially to fall asleep in the beginning, but doesn’t usually wake up in the middle of the night for instance.

Maintenance/Middle insomnia: A person struggles to maintain sleep, often waking in the night.

Late/terminal insomnia: A person wakes up too early in the morning, and then they can’t get back to sleep.

Some conventional insomnia treatments

Many experts think that when you combine medical and non-medical treatments results, you can arrive at the most successful outcome for insomnia. Check these out:

Cognitive behavioral therapy for insomnia

Cognitive behavioral therapy for insomnia (CBT-I) will help to control and even eliminate negative actions and thoughts that keep you awake at night. It is generally recommended as the first option for treatment with people who have insomnia. CBT-I is just as effective for insomnia as many sleep medications.

Apart from helping you to control and even eliminate negative thoughts and anxiousness that keep you awake, it can also help to eliminate the cycle that can develop when you worry so much about not getting enough sleep so that you can’t feel asleep. The behavioral part of the CBT-I helps you to develop good sleeping habits.

Other strategies might even be recommended by your doctor related to your sleep environment and lifestyle to help you develop habits that promote sound sleep and daytime alertness.

Prescription Medications

Prescription sleeping pills from your doctor will help you get to sleep, and stay asleep.  Your doctor will not recommend that you rely on prescription sleeping pills though for longer than a few weeks. You do get some medications, though, that are approved for longer-term use.

The thing is, prescription sleeping pills come with side effects usually, like grogginess in the day, with the increased risk of falling. Not only that, they are habit-forming – your doctor will advise.

Natural and alternative treatments

Change Your Diet with these recommended foods (plus exercise)

• Foods high in tryptophan because this stimulates the production of serotonin which promotes relaxation. Chicken, tuna, and turkey are good ones.

• Complex carbohydrates assist with the production of serotonin. Don’t get confused though between simple carbs and complex carbs.
  
  Simple carbs can spike your energy levels at night. Healthy starchy veggies like butternut squash or sweet potatoes help release serotonin.

• Raw milk might be problematic for some, but that might be because it is not raw milk. Real milk from grass-fed cows etc. goes a long way in helping you to get a good night’s sleep because it is filled with calcium and other health-giving nutrients.

• Foods high in magnesium because magnesium is known as the “relaxation” mineral, fighting muscle cramps and headaches that might keep you up at night. Green leafy vegetables, sesame and sunflower seeds, raw cocoa, oats, and fermented dairy will boost your magnesium intake.

• The B vitamins such as meat, liver, brewer’s yeast, liver, and green leafy vegetables are all high in B vitamins, which includes the all-important vitamin B12.
  
  B vitamins support the nervous system and help tremendously in stressful situations. Some people report that their insomnia symptoms diminish when they take B-complex vitamins.

• Melatonin (Take 1–3 mg half-hour before bed) helps promote sleep, best used for a short period of time; otherwise, it can become habit forming.

• Passionflower (Take 500 mg before bed, or in tea form) helps to relax the nervous system.

• Valerian Root (Take 600 mg before bed) – it induces calmness and is a top herb for stress as well.

Use Essential Oils

To improve your sleep, there are some amazing essential oils that help such as lavender and chamomile. Both of these also fight stress and promote relaxation.

Many people choose to inhale vapors to treat anxiety and even general depression. An evening bath with warm water to which some Epsom salts have been added plus lavender oil is known to work well because Epsom salts has plenty of magnesium in it.

Here is a lovely detoxing bath using essential oils:
Take about 20 drops of lavender oil, rubbing it all on your body. Then get into a warm/hot bath with Epsom salts, and relax in the bath for about 20-30 minutes.

If you’ve been dealing with insomnia symptoms for more than 2–3 weeks, and particularly if you can’t explain it, talk to your doctor about potential treatment options. It’s possible that your insomnia is the symptom of something else, and it will be important to identify the underlying cause so you can sleep tight again.

Most of us love fruit because it is such a delicious way of not only satisfying our hunger but also our thirst. Apart from that, fruit meets plenty of our nutritional needs.

When a person suffers from certain illnesses, you often hear doctors or people advising – ‘remember to eat more fruit!’

Often people with diabetes wonder if it is safe for them to eat fruit, seeing as most fruits contain sugar. And seeing as diabetes is a chronic condition, even though manageable, the body still struggles to control sugar levels.

There are fruits that are suggested you leave out if you have diabetes, that’s why we are going to give you 10 that you can enjoy if you are diabetic.

ADA or The American Diabetes Association says that for those who have diabetes, it is fine to eat fruit; just as long as you are not allergic to any fruit types.

In 2014, the British Medical Journal published a piece suggesting that when you increase your fruit intake, you stand the chance of lowering your risk of type 2 diabetes! That sounds good news from Nature herself!

Avoid the canned, processed stuff

• One needs to bear in mind that how you prepare your fruit can also affect your blood sugar.
• Eating fresh or frozen fruits are much better for you than the processed ones that come out of a can or a jar; like applesauce for instance, or those delicious fruits that you love so much like canned peaches or canned strawberries etc.
  
  You need to use these very sparingly, even avoiding them altogether because the syrups in them are laden with sugar.
  
• Also, the body absorbs the processed fruits faster which can lead to higher blood sugar levels.
  
  In fact, just one cup of canned fruit can contain up to 44 grams of sugar, which is over twice the amount found in a cup of whole, fresh fruit.
  
  Remember too, that processed fruits include fruit juices and dried fruits.
• Sometimes people are surprised when they realize that quite a lot of fruits have a low glycemic index.
  
  What’s a glycemic index? It’s the scientific way of looking at the way in which foods affect your blood sugar levels.
  
  Many of us know that carbohydrates raise the blood sugar, but it is the glycemic index that takes this just a bit further because it figures out just how much foods raise your blood sugar and that includes fruits.
  
  So when you use a glycemic index for eating, you are more selecting foods that meet your health needs.
• The glycemic index applies only to foods that have carbohydrates in them, and the glycemic index completes the picture by letting you know how fruits will impact your blood sugar. This applies to your energy levels and your food cravings.
• People who eat veggies with starch in them, like grains and potatoes, the glycemic load will take into account the glycemic index of the food plus the carbohydrates in a serving. Read all about glycemic load and glycemic index here.

Here are a lot of fruits divided up by the GI index as reported from the US Department of Agriculture:

Low GI fruits

• Apples
• Berries and cherries
• Grapes
• Grapefruit
• Kiwi fruit
• Nectarines
• Orange
• Pears
• Peaches
• Plums
• Strawberries

Medium-GI fruits

• Honeydew melon
• Figs
• Papayas
• Pineapples

High-GI fruits

• Dates

Fruits are great, too, because they satisfy the sweet tooth without resorting to eating candies and other foods which have low nutritional value. Most fruits have a high percentage of nutrients in them and they are also low in fat and sodium.

Most guidelines recommend that you should eat about five servings of fruits and vegetables every day and this does not change for those who have diabetes. The United States guidelines recommend that people fill half of their plate at each meal with fruits and vegetables.

Those with diabetes should focus on eating non-starchy vegetables for 50% of their meal, rather than just depending on the fruit. The other half of the meal should be protein and starches with high-fiber content like beans or whole grains.

Experts also recommend that you include healthy fat at every meal to encourage feeling full and to enhance the absorption of antioxidants and vitamins.

How then do you pick the best fruit for diabetes?

There are some forms of fruit, like juice, which can be bad for diabetes, but whole fruits like berries, citrus, apricots, and apples are good for your health, helping to fight inflammation and normalizing your blood pressure, besides much more.

But if you are someone on a diabetic diet, then you need to be smart when you count your carbohydrates and track what you eat. That makes portion sizes key.

Your fruit should be eaten in its natural, whole form. If you are using the glycemic index (GI) or glycemic load (GL), the whole fruits are a good choice because they tend to lie low on these rankings.

Look at what Dr. Axe says about GI and GL, fruit, and vegetables for diabetics:

1-3 Strawberries, Blackberries, Blueberries
These are diabetes superfoods, packed with antioxidants, vitamins, and fiber.

4. Cherries
Fights inflammation; a smart choice for the diabetic. Just one cup consists of 78 calories. Cherries can be purchased canned, fresh, dried or frozen, but make sure of the label ingredients because many of the dried and canned fruits contain a lot of sugar, which can easily spike your blood sugar levels.

5. Peaches
Peaches will boost your metabolism with their potassium boosting properties. Known for its wonderful fragrance, the peach is a diabetes-friendly fruit, containing plenty of vitamins A and C, fiber, potassium.

6. Apricots
Apricots have heaps of scrumptious fiber, ideal for the diabetic diet. Just one apricot has 17 calories. Four fresh apricots are equivalent to one serving, providing you with more than 50% of your vitamin A requirements, let alone all the necessary fiber.

7. Apples
Apples supply plenty of fiber and vitamin C. We all know that an apple a day pretty much keeps the doctor away! Toss an apple in your bag for your daily snack. Don’t peel your apple, because the skin is packed with antioxidants and nutrients.

8. Oranges
Oranges offer an abundance of vitamin C. Eat it and you’ve eaten all your vitamin C for the day. An ideal low GI choice, offering potassium and folate as well, all which helps to normalize blood pressure. Grapefruit is a relative of the orange which is also a great choice.

9. Pears
Pears offer fiber and vitamin K, ideal for a diabetic diet. A real tasty treat is to slice up some pear and add it to you next spinach salad. You will love it!

10. Grapes
Many scientists think there is really something unique about the grape, and research shows that people who ate more grapes had 12% less chance of developing type 2 diabetes than those who ate less. Maybe it’s the polyphenols in grapes, which have been shown to show top positive results on blood sugar.

Relish in the top 10 fruits for diabetes conditions. You will find that you love fruits berry much when it comes to taking care of your diabetes - with the right fruits, you can really turnip the beet!

When it comes to advice on how to take charge of your health, many people would love to advise you from their own experiences.

Yet when all is said and done, you end up with a lot of conflicting and confusing views out there. One person will say this is good for you and the next friend will say it’s not good for you; they know just the magic cure to end all fatigue, illness, and weight gain.

And we just have to look on the internet and listen to the news to hear just how rapidly the world is increasing in epidemic health conditions such as obesity and diabetes, heart disease, cancer, let alone terrible depression. The world is in a sad state, and unfortunately for many of us, so is our health.

But that doesn’t mean you have to be one of the statistics; it doesn’t mean that you can’t take charge of your health.

We are going to cut through all the hype and give you five important tips how you can really take care of your health without having to conform to some restrictive programs that make you sick just thinking of it!

Real tips for real health

Maybe you have tried the diets, the exercise programs, and the health regimes. But it’s time for you, only you, to tap into the true source of your inner being, to use it to transform your health without any stress or struggle.

Get Enough Sleep.

It might sound like the same old same old but it is so desperately true - get enough sleep!

In general, 8 hours of sleep are needed, although, of course, there could be individual differences. But generally, 8 to 9 hours are recommended so that you can be fully functional during the day.

Epidemiological data does suggest that people who sleep less than 6 hours in a day or more than 10 hours have shorter lifespans.  Insufficient sleep brings on diseases such as heart disease, cancer, depression, diabetes. 

Believe it, because, without sleep, all your efforts to be healthy and vibrant will lose all their effectiveness. It’s because sleep is a natural part of life, coming from Biblical times already, meant for the body to restore and repair itself.

Get a good physical check-up.

Regularly having a good health check-up is important so that you can prevent disease and nip it in the bud if it is lurking.

Your trusted doctor will review your history, will check your vital signs and generally get an overall view of your health.

Blood tests will reveal how well your organs are functioning. It also helps you to know yourself, so that you can adjust your diet and lifestyle according to achieve the best health results for yourself.

Understand what your health indicators are about.

When you understand your vital signs, and these will include your heart rate, your blood pressure, respiratory rate, as well as your temperature, and what they all mean to your health specifically. They can help you to deal with them and their related health issues accordingly.

You can discuss these with your doctor and have the necessary tests, and when you have the results, you will know what is required to change things for the best.

Keep a good track of all your health records.

When you maintain your own personal health records, it makes it easy when the time comes to share your information with your health doctors. It means your doctor will have the most recent health information on you because you have it all there at your fingertips.

Then between you and him, you can make knowledgeable conclusions around the right medications, your health condition, tests and so on.

Improve your lifestyle.

When you take control of your health by finding out what is the best food to eat, the best exercises you can get involved in, controlling your blood pressure and blood sugar levels, etc., you are taking charge of your life and improving your lifestyle.

Look at these excellent tips to help you in your efforts to improve your health:

Try and focus on eating a variety of fruits, veggies, and lean, low-fat protein sources. At the same time, it is advised that you cut down entirely on added sugars, trans-fats, and sodium.

The Center for Disease Control and Prevention (CDC) recommends 30 minutes of moderate exercise five times a week, as well as muscle strengthening activities around twice a week.

You don’t have to do the 30 minutes all at once; you can break the time down into shorter periods. But including physical activity that gets you moving is all important and will ensure success.

The facts speak for themselves: You just have to watch a movie such as Super Size Me to figure out just how foods impact the body.

In the movie, you are shown what happens to your body when you eat nothing but fast food for several weeks. Not only is a lot of weight gained, but frightening metabolic changes take place too, putting you at risk for the above-mentioned diseases.

In just a few weeks, all the excessive amounts of saturated and trans-fatty acids in processed foods and sugar, lead to higher blood cholesterol and inflammation.

Not only that, but fast foods fail to offer normal metabolic function and this then also contributes to health changes.

You also need a deep understanding of your body

There is a growing realization in the world that nutritional effects on disease and health can’t be understood without a deep understanding of how nutrients act in the body.

Dieticians, as well as doctors, suggest that it is far better to make healthy eating habits a part of your life rather than following this fad diet or that one.

This is because, frankly, nutrition tips and diets from all the different sources can often be misleading. Keep this good advice below:

• Secret diets aren’t the answer to good health and lasting weight loss. They might promise to help you shake the weight off fast, but in the end, they are hard, often expensive to keep up with, and which could turn out to be unhealthy.
• Good nutrition doesn’t come in bottles of pills. Rather, try and eat a variety of top organic foods because your body benefits from the healthy whole foods. If you do take a pill, let it be one that your doctor prescribes.
• Many diet programs and products, which are in abundance, can confuse a person, especially with all their claims. The people in the ads promote the product because they are getting paid for their endorsements, so they are not going to talk about the side effects, the weight gain or the health problems.

Listen to your heart

It’s no joke that looking after your health is imperative to your wellbeing.

When you take charge of it, listening to your body, watching for signs that all is not right and then taking the right action, you will discover that it pays off because it will make all the difference between prevention and treatment.

Let thy food be thy medicine and thy medicine be thy food.

(Hippocrates)