Type 2 Diabetes - Are You Getting the Sleep You Need?

Sleep has a strong impact on the health of a person diagnosed with Type 2 diabetes. Exercise, diet, blood sugar testing... and sleep. Lack of sleep can not only drain your energy and motivation to stick with your healthy living program, but can affect your hormones and actually promote insulin resistance, obesity and Type 2 diabetes.If you want to promote optimal health, one thing you must be doing is tending to your sleep each night. Make no mistake about it, lack of sleep will contribute to several health problems... now or down the road.Those who aren't sleeping sufficiently are more likely to suffer from...

depression,

fat gain especially around the mid-section,

heart disease, and

even stroke.
There's no denying the fact if you aim to be healthy, getting regular sleep is a must. But, what if you try to sleep, but can't? You're making every effort to go to bed earlier but try as you might, you just cannot fall into a restful slumber.Let's look at some of the common sleep problems and what you can do to overcome them...Tossing And Turning. If tossing and turning is what's keeping you awake, it might be time to consider putting meditation to use. Mediation will help you clear away those racing thoughts, helping you fall deeper and faster to sleep.Some people will also find writing their stressors down - and possibly writing out potential solutions to them will help them fall asleep faster and more easily.


Learn what works for you and then implement that strategy regularly.A Snoring Partner. In other cases, it isn't you that's the problem... it's your partner. If your partner snores, gets up regularly throughout the night, or just moves around a great deal, this could be causing you to awake easily.The solution? Consider separate beds. While it may not be the most romantic of options, if it puts you both in a better mood during the day due to better quality sleep, you'll find your relationship improves, not the other way around.Separate sleeping arrangements are becoming far more common, so it's something to definitely consider.Waking Up Throughout The Night. If you find you are constantly waking throughout the night, you may want to consider a check-up with your doctor. It could be a more serious medical condition causing this, a condition such as sleep apnea, so you'll need to have your nighttime waking checked out.Likewise, if you are constantly waking to get up and use the washroom, you may want to look into whether a medical issue may be linked to this.Finding out what's triggering your sleep problems and then putting steps in place to overcome those will be critical to optimizing your health. It's not just the lack of sleep that increase the risk of diabetes, it's the quality of the sleep you get too.What have you done to improve your sleep lately?

Type 2 Diabetes - When The Most Commonly Prescribed Drug Is Not Enough to Lower Blood Sugars

Metformin is the usual drug of choice for new cases of Type 2 diabetes - but sometimes it is not enough. When that happens saxagliptin, dapagliflozin, or a combination of both can be added. In October 2014 the journal of the American Diabetes Association, Diabetes Care, reported the results of research comparing each drug and combination therapy as additives to metformin.Investigators at the Dallas Diabetes and Endocrine Center, Bristol-Myers Squibb, and AstraZeneca in the USA, compared the three types of treatment in adults with HbA1c levels of at least 8 and no greater than 12...

176 received their usual metformin plus saxagliptin,

179 received dapagliflozin plus their usual metformin, and

179 received both new additions plus their usual metformin dose.
It was found after 24 weeks of treatment...

diabetic patients taking both saxagliptin and dapagliflozin improved the most, lowering their HbA1c levels an average of 1.5 percent.

those diabetics given saxagliptin with metformin improved an average of.9 percent, and

diabetics taking dapagliflozin along with metformin improved an average of 1.2 percent.
Forty-one percent of diabetics in the program taking triple therapy achieved...

HbA1c levels under 7 percent.

18 percent of the participants taking saxagliptin with metformin achieved HbA1c levels under 7 percent, and

22 percent of the diabetics taking dapagliflozin with metformin had HbA1c levels under 7 percent



by the end of the study. About 1 percent of the Type 2 diabetics taking all three medications were diagnosed with urinary and genital infections. Low blood sugar was rare, and none of the diabetic participants had dangerously low blood sugar.Metformin is in the biguanide class of antidiabetic drugs. It works by lowering the amount of sugar made by the liver. In Type 2 diabetes the liver makes too much sugar, and metformin reduces its production by about a third. Saxagliptin is an enzyme that also causes the liver to slow down production of sugar, as well as increasing insulin levels after meals. Since it works when blood sugar levels are high, saxagliptin seldom causes blood sugar levels to go down too low. Dapagliflozin works by causing the kidneys to release more sugar into the urine.The best way to control your blood sugar levels is to eat a healthful vegan diet and exercise daily. Losing extra fat is so helpful many diabetics are able to achieve normal blood sugar levels with the help of achieving normal weight. When diet and exercise are not enough, the oral antihypoglycemics are the next best to add to your healthy living plan.

Type 2 Diabetes - Who Should You Share Your Diabetes Diagnosis With?

Finding out you have Type 2 diabetes can make you feel sad, scared, frustrated, or even angry. And once you come to terms with it yourself, telling other people you have this form of diabetes can be difficult. You may not be sure what their reaction will be and how you'll deal with it.Here are some tips for telling other people about your diabetes...First, decide who you want to share the news with. Of course, you'll need to tell your immediate family members. You may not want to tell your employer over concern it will affect your job. You don't have to tell them, but you may want to if your Type 2 diabetes will affect your job. For example, if your job involves operating machinery, low blood sugar can be a risk. You may also want to inform your employer so they'll know why you may have to miss work for medical appointments. And when you tell them, remember you will be protected by the Americans with Disabilities Act (ADA).You can decide who else you want to tell. It's a personal decision, and there's no right or wrong answer. You may want to let friends and other family members know if you eat meals with them often.


When you tell your family about your diagnosis, they may feel worried or scared. They may treat you like you're sick, and they may want to help you. Or they may want to know more about the disease. You can reassure them you're going to manage your blood sugar levels to prevent or control any diabetic complications, and you'll be okay. You can ask them to treat you the same as they did before, and ask them for any support you need. Let them know the best way they can help you. For example, you can ask them to join in on exercise with you. Or you could ask them to make some healthy eating changes along with you.It's a good idea to teach your family a little about Type 2 diabetes. You can let them know about signs and symptoms of low blood sugar, so they can help you watch out for any of the signs. You can also teach them about blood sugar levels and what affects them. And let them know sometimes you won't be sure why your blood sugar gets too high, and ask them to please support you as you figure it out.

Type 2 Diabetes - To Prevent Dementia Diabetic Women Need Estrogen Levels Checked Before Menopause

Alzheimer's is the most common form of dementia and is on the rise. But women who have both Type 2 diabetes and high estrogen levels, are at a significantly higher risk of developing dementia according to new research published in the journal Neurology.Older Women with Type 2 Diabetes at High Risk of Developing Dementia. This research has suggested women who were aged 65 or older were...

14 times more likely to develop dementia if they had diabetes and high estrogen levels.
This was compared to those who had...

high estrogen levels but not diabetes who were twice as likely to develop dementia when they were then compared to women diabetes free and low estrogen levels.
The study tracked the results of 543 women in total and of which 132 had Type 2 diabetes. During the study all women were assessed for risk factors for dementia, including...

Type 2 diabetes,

high blood pressure, and

abnormal blood clotting,
among other heart health risk factors.As well as an increased risk for developing dementia, if the women in the study had diabetes and high estrogen levels, the research team also found women with both dementia and diabetes had estrogen levels 70% higher than women who only had diabetes.The team did not find the dementia risk increased with any other heart health risk factors.Researchers Stunned by Results of New Study. Studies carried out previously had suggested undergoing estrogen-based therapies may have a protective effect on the brain, which is why Dr. Scarabin, the study author, said the team and himself were very surprised by the findings, going on to say...


"However, more and more evidence suggests an association between high estradiol levels and dementia in women who have undergone menopause.Considering the expected increase in the number of elderly people with diabetes and dementia, more research on this topic should be urgently conducted."Timing of Therapy May Make all the Difference. In 2012 Johns Hopkins University in Baltimore, MD, carried out a study that suggested hormone therapy may affect women's risk of developing Alzheimer's disease but the risk actually depended on the timing of the therapy.Through this study it was concluded women who underwent hormone therapy before menopause were believed to have a lower risk of developing Alzheimer's disease. But if you were to start this therapy after menopause, this may lead to an increased risk.Women with Diabetes Should Receive Mandatory Hormone Testing. Currently it is known having Type 2 diabetes is a risk factor for going on to developing dementia and this is why it should become mandatory to screen women's hormones levels well before they reach menopause, especially in light of the emerging scientific evidence.This might make all the difference to a person who is already struggling to manage the complicated disease that is Type 2 diabetes and them going on to develop dementia, which is another problematic disease requiring a lot of help to manage.

My Personal Experience Eating Vegetables Improved My A1C Among Other Things

One thing I learned over the last few months that sparked me to go on a vegetable diet, was reading the book The China Study. It taught me that by eating vegetables, I would not only get all the protein my body needs, but that it was time released so my body only took in what it needed at the time. You see, I grew up in the body building era, where I was taught that the more protein you ate, the bigger muscles you'd have.The problem with this is once you stop lifting weights and still eat like a horse, you will start gaining lots of weight very fast. In my early thirties I was close to 300 pounds. Yes I had some body mass but lots more fat over it. Since then I've tried about every type of weight loss program there was from Jenny Craig to pure meat and zero carbs to vegetables. It felt like a roller coaster. However from 2005 to 2014 I did manage to go from about 290 to 255 pounds.So later I got sick of being this heavy, and decided to do something about it. About 5 months ago I started a vegetable based diet. When I started I was about 248 pounds. Now, 5 months later I'm at about 223. I actually managed to drop to 215, however I have to admit in the last couple weeks comfort food temptations got the best of me.What I did was buy the prepackaged Sweet Kale which usually consisted of Kale and other dense greens, packaged up with dressing, cranberries and nuts. I've been getting them from Smart & Final for $5.00 a package. I usually go through about one package per day and it fills me up pretty good. One demon I've been battling since trying to lose weight is not knowing how to channel all the extra energy I'm getting from getting so light. I work for the government which takes care of a lot of it, but I think I'll need to take a video editing class or something to stimulate my creativity a little more so I can more efficiently channel it.


One thing I noticed with eating vegetables, is that even though I seem to blow my diet sometimes and eat everything under the sun when I do, overall I'm still losing weight. For example, if I stay on my diet for 2 weeks and blow it for 3 days, overall I'm still losing more weight than I'm gaining. This is what has given me the opportunity to lose 25 pounds or so over the last 5 months. Also my A1C went from 297 to 156 which is a massive improvement, not to mention my blood pressure was 116/76. So my recommendation is to eat as many vegetables as you can. You will probably blow it occasionally but so what? The main thing is that you keep trying your best, and you'll eventually drop all the weight you need to.

Using Mother-Tinctures In Diabetics: My Experience

"Oh! you are a Homeopathic doctor!! Do you have anything to control my blood sugar levels?"I often come across this question when I get introduced in a social meeting. Diabetes has spread its wings and has quickly started getting grip over the young-adult population as well... thanks to our life-style (do we have any style left in it?) and food habits. I have at least 10 patients who have met this silent-monster before they celebrated their 35th birthday. Thus it becomes extremely essential to think about various options available with us to control and/or eradicate this dreadful disease called diabetes from our society, with the help of homeopathy.Much before I started treating diabetic patients with the deep-acting constitutional remedies, I had started using mother tinctures. Right from the days when I was studying Homeopathy and had hardly known more than 100 remedies in total. No need to guess the prescription... it was nothing else but 'Syzigium jambolanum', which has got its roots from the ancient Indian healing system - the Ayurveda. I had prescribed it to many but with not so promising results. First I doubted its actual role in the treatment of diabetes, but later as I learnt (and grasped) more about the system of Homeopathic healing, I could understand the reason behind the failures. I had simply ignored one of the basic principles of homeopathy - Individualization.Can we individualize while selecting a mother-tincture?The question thus arises - whether we can or should apply the theory of individualization while selecting a suitable mother tincture for a patient, or should it be guided by the clinical diagnosis alone?If it is guided by the clinical diagnosis - then how do we select from multiple remedies indicated for the same disease. Can a clinical picture be utilized to pick up individualizing characteristics for a given case?After more than 12 years of actively treating diabetic patients, I can now safely say that it is utmost essential to individualize while selecting a suitable mother-tincture for any case. I would like to discuss some of these mother-tinctures and their selection criteria through few case-experiences.Clinical presentation of diabetes:The initial presentation of diabetes has always surprised clinicians. The much-learnt clinical presentation of 'Polyuria - Polydipsia - Polyphagia' is rarely seen in the clinical practice now. Instead of that, diabetes prefers to declare its arrival through variety of other symptoms. These symptoms or the organs of diabetic complications can be the key to the individual mother-tincture selection.I have seen Syzygium-jambolanum doing wonders specifically in the cases of diabetes where the degree of rise in the urinary glucose levels is much higher than corresponding rise in the blood glucose levels. I have had a patient whose post-lunch glucose never went beyond 200 mg/dl [11 mmol/l], but his glycosuria always remained in '+ + +' mark. Syzygium given along with Calcarea-carb as the constitutional remedy helped him to have normal glucose reading for the first time.A diabetic patient presenting with hematuria or cystitis often calls for Rhus-aromatica as the choice of mother tincture. There is a lot of burning during and after passing of urine in large quantities. I have often used it in menopausal ladies who present with diabetes and complain of above symptoms along with stress-incontinence, suggesting of atony at urinary sphincters.Similarly, a diabetic patient with marked nephropathic manifestations can be helped by Abroma-augusta. It presents with marked albuminuria with offensive and profuse urination along with increased thirst for large quantities of water. Patient often complains about hard stools covered with mucus as a part of obstinate constipation. Loss of bowel-satisfaction that has started since the diagnosis of diabetes always rings bells for this remedy for me. Abroma-augusta can also be selected based on the concomitant presence of severe spasmodic dysmenorrheal in female patients, who react hysterically to the pain. They can categorically mention about the onset of pain just few months before or after diabetes showed its presence.


A diabetic patient with concomitant affection at hepatic sphere, presenting with jaundice marked by loss of appetite and generalized dropsy (anasarca) leads us to Cephalandra-indica as the savior. Dryness and burning are the key manifestations of this remedy.Gymnema-sylvestre should be labeled as the 'boon for diabetic men'. I have been using it in cases that either present with sexual debility with erectile dysfunction or report it after few years of diabetic diagnosis. It has not only reduced the sugar levels but has also shown its efficacy in improving the erectile power.Calendula ranks the highest when the case presents with wounds that take significantly longer time to heal and also show a tendency to result into non-healing ulcers.Concomitant symptoms:We understand concomitant symptom as the one which presents itself along with the chief complaint, but has no patho-physiological connection with the chief complaint except the time correlation. Thus it just exists along with the chief complaint.In my practice, I have tried to stretch this definition further to assess various systems / organs getting affected along with the primary complaint in patient's life-time, to check the principle organs of affection and have correlated it with Boger's sphere of action for the individual remedies.To give an example - a diabetic patient, after a history of alcoholism, often leads me to the selection of Avena-sativa. In most cases pointing to this remedy, you will find marked exhaustion as the key-presentation. The diabetes gets detected with 'marked debility not responding to sufficient rest' as the only presenting symptom for the physician to investigate further. Avena-sativa can also be used in patients where diabetes co-exists with neurological disorders like epilepsy or Parkinson's disease.I have already presented a case of diabetes with psychogenic origin, where Abroma-augusta was selected based on the characteristic presentation of constipation with hard ball-like stools & significant offensive urine with proteinuria along with diabetes.In the earlier days of my practice, I had prescribed Thuja to a case which presented with multiple renal calculi along with cholelithiasis (gall stones) as presenting symptoms along with diabetes that presented with significant pedal edema (water retention). Thuja not only had expelled the renal calculi but also reduced the swelling over the lower limbs in the initial treatment period. Thuja was followed by Lycopodium as the constitutional remedy which further helped the patient.A remedy like Carduus-marianus that has a marked action on the portal & vascular system can be selected when a patient presents with cirrhosis with ascites and varicose veins.In general, remedies like Chelidonium that improve hepatic function can be used to boost glucose-metabolism within the hepatic system.Dosage:Ideally 30 drops per day, divided in two-to-three partsCaution:Though the utility of mother tinctures in controlling the blood-glucose levels has been discussed here in great detail, it does not replace the value of a deep-acting constitutional remedy that can restore the fundamental metabolic balance.

Type 2 Diabetes - Can Diabetics Include Pineapple In Their Eating Plan?

As someone who is working hard to manage your blood sugar levels to help control your Type 2 diabetes, you are going to be constantly on the lookout for sugar-containing foods to avoid. That said, it is okay to include fruit from time to time as long as you are being careful with how much you eat.Fruit will contain natural fruit sugars, but it also comes packed with fiber, antioxidants, and a number of other vitamins and minerals that are too important to overlook.Various fruits will have different rankings on the GI scale, so that is also something to be aware of. Pineapple is one such fruit that does rank slightly higher, coming in with a medium ranking, but as long as you keep your serving to about ¼ to ½ cup, you can certainly still include it into your eating plan.Here is why pineapple is such a beneficial fruit...1. The Nutritional Content. When looking at pineapple, it's a clear winner as far as vitamin C is concerned. You will take in over 100% of your daily quota with a one cup serving, so can easily get 50% if you eat your half a cup.You'll also get some manganese, copper, vitamin B1, vitamin B6, as well as folate and pantothenic acid.


2. Benefits. Pineapple is an excellent fruit to help boost your health in a number of ways. First, it'll provide some anti-inflammatory benefits, reducing inflammation in the body and combating any related conditions.It also helps to support digestion, so can be a great way to finish off a meal if you want to reduce the chances of indigestion.It will help to provide immune system support, helping you fend off free radical damage and other invading bacteria and illness.Finally, the vitamin B found in pineapple can also help to boost your energy generation from the different foods you eat.3. How To Serve. So now you see how beneficial this fruit is, how can you serve it?Try it sliced and fresh for a delicious sweet treat, or consider adding several cubes into a bowl of Greek yogurt. Pineapple also works great with coconut flakes sprinkled on top, so you can grill up one or two slices and then top with coconut if desired.So, as you can see, it is one fruit not to miss out on. Keep your portion controlled and you can definitely include it as part of your diabetic eating plan.

Type 2 Diabetes - Juice Fasts Are Not The Solution For Safe Healthy Weight Loss

There are hundreds of diets that claim to be the solution to the problem of obesity and Type 2 diabetes. Most of these diets if followed closely, will promote weight loss over the short-term but are often so regimented, or involve deprivation of health-promoting foodsIf you are looking for quick weight loss to help control your Type 2 diabetes, you might be on the hunt for one of the popular 'fasting' or cleansing approaches out there. More and more people, diabetics and non-diabetics, start-up on these, thinking they are on a one-way track to reaching their ideal body weight.Only, as the case often is, two weeks into this approach they are falling off the bandwagon and frustrated by their results.This only stands to reason because 99% of the time, these quick fix approaches are not designed to bring you long-term success.One such approach you need to be aware of is the juice fast. Before you start-up on one of these, let's go over a few things you should know...1. They Lack Protein. First, realize going on these juice fasts is going to mean taking in virtually no protein at all. Unless you've modified the fast to include some protein, you basically are not giving your body the amino acids it needs to rebuild and repair body tissues and cells.The result? Not only will you start to feel weak and unhealthy but you'll be at a high risk for losing muscle mass. If you start losing muscle mass, your metabolism will actually begin to slow, making it more probable you put on body fat once again as you come off the juice cleanse.


Any good diet plan should aim to optimize your metabolism - not decrease it.2. They're Horrible For Blood Sugar Stabilization. Next, you also need to keep in mind these juice fasts are horrible as far as blood sugar stabilization goes. You are basically putting into you body liquid sugar when you take in your 'juice' each day - which is the last thing anyone who has or is worried about developing Type 2 diabetes, should be doing.Don't let the 'natural' fruit sugar component mislead you. Your juice will be lacking the fiber real fruit contains, so is not nearly as healthy for you as eating a whole apple or a cup of berries would be.3. They Won't Keep You Satisfied. Next, also keep in mind the juice fast you try will not keep you satisfied. They may say hunger won't be present as your body 'cleanses' itself, but don't be fooled.If you are only taking in sugar each day, you are going to be hungry. In fact, most people won't stick with a juice fast for the full length, abandoning it due to hunger.So hopefully you can now see just how ineffective juice fasts really are. If you want lasting long-term weight loss success, choose another approach besides these.

Type 2 Diabetes - Eating More Fruits and Vegetables Means Longevity for Diabetics

Heart disease and cancer are two complications people diagnosed with Type 2 diabetes need to take care to prevent. So often diabetics have high blood cholesterol levels which can clog blood vessels, including the arteries feeding through to the heart muscle. High blood pressure is often associated with the insulin resistance that causes Type 2 diabetes.The American Heart Association considers Type 2 diabetes one of the seven major risk factors for heart attacks and strokes, and diabetics are two to four times more likely to have heart and blood vessel disease than nondiabetics. According to the American Diabetes Association, cancers of the liver, pancreas, uterus, colon, rectum, breast, and bladder are more common in individuals with Type 2 diabetes than in healthy individuals.According to a study reported on in the British Medical Journal in July 2014, eating fruits and vegetables is a good way to start prevention. Workers at -

Shandong University in Jinan, China,

Huazhong University in Wuhan, China,

the National Institutes of Health in Rockville, USA, and

the Harvard School of Public Health in Boston, USA,
combined sixteen studies on diet and disease and analyzed them as if they were just one study. A total of 833,234 participants were included.Over a period from 4.6 to 26 years there were 56,423 deaths including...




11,512 from heart and blood vessel disease, and

16,817 from cancer.
The rate of death was significantly lower among those participants who were in the habit of eating fruits and vegetables daily. It was found for every five servings of fruits and vegetables the various participants consumed, there was a five percent reduction in the risk of death.The National Health Service (NHS) in the United Kingdom defines one portion of fruit as 80 grams...

1 apple, orange, or peach,

3 apricots or figs,

1/2 avocado,

2 tangerines,

7 strawberries or

14 cherries
would each qualify as one serving.The NHS defines a portion of vegetables as 80 grams...

5 fresh or 7 canned asparagus spears,

1/3 of an eggplant,

3 celery sticks,

14 button mushrooms,

3 heaping tablespoons of fresh or frozen peas, or

1 medium tomato
would qualify.Why not make a dinner salad starting with one cereal bowl full of mixed lettuce and add an equal amount of fresh English spinach. Add a handful of sugar snap beans, 6 baby corns, and 7 slices of beetroot for 5 portions of vegetables. Enjoy!

Type 2 Diabetes - 4 Quick Tips To Push Through Your Fat Loss Plateau

Stepping on the scale each morning praying to see the number go down - but always met with disappointment? If you find yourself never quite seeing the results you were hoping for in spite of your lower blood sugar readings, it might be time to do a quick check-up on the program you're using.If you were losing weight previously but this has since slowed, something definitely needs to be changed.Here are four quick tips you should consider to help you get back on track once again...Take One Week Off Dieting. While it may feel very counterintuitive at times, the best way to crush a weight loss plateau is to actually stop dieting. Yes, that's right - stop altogether. The reason why this can work is because the added calories coming in can give your metabolic rate a boost, meaning you burn calories faster 24/7.This in turn can then mean when you start dieting again, you see fat loss moving along far faster. Those people with Type 2 diabetes who diet for an extended period of time will typically see a metabolic slow down, so this diet break can be the best way to overcome that.Re-Calculate Your Target. Next, also consider re-calculating your target calorie intake as well. If you've lost more than 10 to 15 pounds, there's a good chance you are simply eating too much and too many simple carbs to keep losing weight at this point.


Remember as your body weight goes down, you will need fewer calories to sustain yourself each day. This means to keep losing weight, you now need to lower your calories further.Weigh Your Food. For some people, the basic reason why they may no longer be losing weight simply comes down to inaccurate calorie calculations. While you may be calculating fine, if you are not weighing your food and, in fact, eating more than you think you are, this could be the problem right here.Get a food scale and start weighing all your food. It will take some time for the first while, but at the end of the day, it will really pay off.Change Your Macros. Finally, if all else fails, consider changing around your macros. It might be time to boost your protein intake a little higher while lowering fats and bringing up healthy carbs. Eating protein together will carbs will slow down a rise in you blood sugar. Low carb diets do work, but eventually they too will falter.Adding a few more complex carbs back into your eating plan (and lowering dietary fat accordingly), may just give your metabolism the jump-start it needs.So, as you find yourself stuck in a fat loss plateau, make sure you consider these tips. They may just do the trick to getting you out of it.

Type 2 Diabetes - The 4 Deadly Sins Of Eating Fast Food If You Want to Lose Weight or Stay Slim

Dining out can be a challenge when you are Type 2 diabetic and trying to develop a healthy eating plan. At home you know what to expect, but when you are away from home, it may be difficult to anticipate what you will find.Planning to stop in for a fast food meal? If so, you already know this is less than ideal as far as your health is concerned. While most fast food options are the worst possible thing you could put into your body, many fast food restaurants are coming out with wiser selections.If you tread carefully, you might just get away with your diet intact. If you don't however, don't beat yourself up. Think about how you could do things differently next time.Let's walk you through four deadly sins of fast food so you know which ones you should be avoiding...1. Double Anything. First, avoid those double cheeseburgers you may love so much. One patty is more than enough and will do enough damage - don't go doubling the damage.A much safer bet is one grilled chicken breast. You'll cut the fat and get a much leaner source of protein.2. Creamy Sauces. The next thing to be careful of when choosing to dine fast food - is any creamy sauces. This is an easy one to request without and it will make a very big difference in the nutritional stats of that meal.


Creamy sauces - or special sauces as they're often called, can easily pack in 200 to 300 calories per serving, which is almost a meal in itself.Go without for a leaner choice that will keep your heart-health intact.3. Poutine. Poutine is the King-daddy of all fast food nightmares. First you have French fries which clearly are not good in their own right.Then you add gravy - double whammy.And then, if that wasn't enough, you top it off with some mozzarella cheese. Of all the things you could put into your body, this may just be the worst.If you were in a weight gain contest and wanted to boost your cholesterol as high as possible, this is what I would recommend you eat.Clearly then, you should stay away from this food.4. Milkshakes. Finally, last but not least, be careful of those sweet milkshakes! Milkshakes are one of the worst beverages to consume where calories are concerned, and are virtually like a dessert in a cup.This will definitely double - if not more - the total calorie intake of your meal. Go without and you'll fare so much better.Water would be your drink of choice when dining fast food.So steer clear of these. If you want to make the most of your fast food meal, these should not be in the picture.

Type 2 Diabetes - What Is The Risk of Developing Diabetes After Pregnancy?

Women who develop Gestational (related to pregnancy) diabetes, are known to be at high risk for developing Type 2 diabetes throughout their lives. Researchers at Fondazione Mario Negri Sud in Italy, suspected having a stillbirth could also be a risk factor. They compared women with a history of normal pregnancies, gestational diabetes, and stillbirth to learn which ones were at high risk for Type 2 diabetes and heart and blood vessel disease.Their study, reported on in the journal Diabetologia in October 2014, included...

3,851 women who had developed diabetes during pregnancy, and

11,553 with a history of a normal pregnancies.
Over a period of 5.4 years...

women without Gestational diabetes had the lowest rate of developing Type 2 diabetes.

among women with a history of Gestational diabetes, the rate was about 25 times as high.

women who had a stillbirth had about twice the risk of developing Type 2 diabetes in both groups.

women with a history of Gestational diabetes had 2.4 times the risk of heart and blood vessel disease as women with normal pregnancies.
From these results, it was recommend women who developed diabetes during their pregnancy and women who had a stillbirth needed to be followed up especially carefully.Normalizing weight before pregnancy is helpful in preventing both Gestational diabetes and stillbirth. Although stillbirth sometimes happens with no known risk factors or for genetic reasons, there are some actions women can tale to minimize the risk...




smoking,

alcohol,

caffeine, and

drugs are to be avoided.
Before taking medications tell your doctor if you might be pregnant. Attend all prenatal appointments regularly to allow your doctor or midwife to monitor you and your baby...

report any abdominal pain or bleeding as soon as it occurs.

from about 16 weeks on you should feel the baby move. If your baby stops moving report this to your doctor or midwife right away.

also report itching, which can be a symptom of a liver condition that can complicate pregnancy.

be careful to avoid infections.

wear gloves to clean your cat's litter box.

wash your hands thoroughly after gardening and before preparing or eating food.

if you eat meat, be sure it is cooked thoroughly. If you drink milk, it must be pasteurized. Avoid soft cheeses that carry fungus or bacteria, such as soft cheeses with white rinds and bleu cheese.

avoid fish oil supplements and ask your physician or midwife about herbal teas. Take your prenatal vitamins as instructed.

Type 2 Diabetes - Why Is Exercise Important to Diabetics?

There are several potential risk factors for developing Type 2 diabetes. Some of these are controllable, such as regulating your body weight, whereas others are factors outside your influence, such as aging. One very important risk factor that is most definitely manageable and influential is physical activity. Exercise (or physical activity with a goal - in this case to improve your health), is not only helpful in preventing high blood sugar levels and Type 2 diabetes, but also plays an active role in the management of the disease.Diabetes is considered a dysfunction in the carbohydrate metabolizing systems in the body, characterized by glycosuria and especially hyperglycemia. This is due to the insufficient production or utilization of insulin, a hormone responsible for the uptake of carbohydrate into your body tissues. In the case of Type 2 diabetes, there is a dysfunction in the regular usage of insulin due to insulin resistance.What is the importance of exercise in this context?Examining the benefits of exercise in your body from a physical and mental health perspective, could be a lengthy report on its own. Specifically, in the case of Type 2 diabetes, exercise is a mediator for blood sugar levels in the cardiovascular system. Physical activity plays a key role in...

managing your blood sugar when required to avoid hyperglycemia, and

direct the intake of glucose throughout your body tissues to prevent hyperglycemia and its potentially harmful effects.



Exercise causes a very similar effect in your body's tissues when compared to insulin. Glucose transporters that direct the uptake of blood sugar into tissues can be found on muscle cell membranes. These transporters are activated by insulin, although not exclusively. Physical activity relays signals throughout the central nervous system and also activates these transporters and brings about the intake of glucose into your muscle cells to provide for the skeletal muscle energy demands for muscular contractions. This effect is sustained after a bout of exercise where glycogen stores in the muscle are depleted and the tissues will continue to take in sugar to restore its reserves.Not only will exercising reduce blood sugar levels and control the harmful effects of hyperglycemia, it will lower insulin resistance in your body through adaption. It increases the efficiency of the working insulin in your blood stream. Less injectable insulin or oral anti-diabetic medications will be necessary to control your blood sugar, and the timing and activation of the hormone itself will also improve.This is a long-term benefit that will assist in the maintenance of Type 2 diabetes with obvious immediate benefits as well. The best part about this is, in general, any type of exercise is beneficial whether it be some form of cardio or resistance training program.

Signs of Juvenile Diabetes That Can Kill You

My friends and I went to hear one of our favorite local bands play one night at a small club. These guys were rock solid. I was sure they were going to go big time.Halfway through their second set, however, something started to not feel right. It was the singer. In between one of the songs he started talking. His words were barely intelligible, and he seemed disoriented, frightened even.Then he fell.His band mates rushed to his aid, as did the manager of the band. My friend was a paramedic, so he jumped onto the stage to see if he could help. The young singer was unconscious.An ambulance was called and he was whisked away to the hospital. The band played a couple more songs that the bass player sang, but it was clear the energy for the night was gone.Some people went to the hospital, while others just went home.When the dust settled, it turned out the young man, whose name was Clay, was a Type 1 diabetic. The band had been traveling heavily and he had not been taking care of his condition. His coma lasted about 45 minutes, but the ER doctor said it could have been much worse.So, what are the signs of juvenile diabetes? How can you tell if you've got it?Most people with juvenile diabetes report a feeling of extreme thirst that cannot be quenched. The sugar that builds up in your blood pulls water from your body tissues. This makes you constantly thirsty.Also, since you're drinking a lot more water, you'll probably also notice that you're urinating a whole lot more.


You might also find you are incredibly hungry and, even though you seem to eat constantly, you keep losing weight. People might tell you that you have a tapeworm. This is a far worse condition, however.You see, when you have juvenile diabetes, the body stops using sugar for fuel, to power the body and give you energy. Instead, the body turns to fat stores and muscle tissue for its energy, meaning your metabolism drops making you very tired and lethargic all the time.One of the more dangerous signs of juvenile diabetes is vision loss. When your blood sugar is very low or very high, water gets pulled into the lens of the eye which causes your vision to blur. Typically, when the blood sugar returns to normal, so does the vision.Over time, however, if this condition is not properly treated, a condition known as retinopathy may develop, which means the blood flow to the retina is slowed or stopped. This can cause permanent blindness.Why did Clay, the singer from the band, go into a coma? We later learned he had developed a condition called diabetic ketoacidosis. This results when the body's acids are allowed to build up in the bloodstream.Since Clay wasn't taking his insulin as prescribed, his acids reached levels they shouldn't have, and the result was disorientation and a coma. People have died from this very condition.

Why Diabetes Herbs Treatment May Be a Better Option

Type II Diabetes has become a global health crisis which is now threatening the economy of many nations especially developing ones.While it was once mainly known as a disease of the west, it has now quickly spread to all parts of the world.And Asia is the epicenter of this epidemic and accounts for almost 60% of the world's diabetic population.With a lower BMI levels than Caucasians, Asians are more prone to develop Diabetes at a younger age.A sedentary lifestyle, addiction to smoking and excessive alcohol use further adds to this.A worrying fact is that Diabetes was once prevalent mainly in adults but now, even children as young as 10 years of age are being diagnosed with the condition.While there seems to be an obvious connection between a person's weight and the onset of Diabetes, even this theory seems to be challenged.India for example, has the lowest rate of Obesity but ranks only second to China in the number of people with Diabetes in Asian countries. However, the distribution of fat in the body may also determine the high incidence of this condition.Asians are more prone to have visceral fat than Caucasians and this abdominal obesity may lead to an increased rate of insulin resistance in the body.
Is the Condition Preventable?According to Ayurveda, an ancient form of holistic healing based in India, Diabetes is completely preventable if you take adequate preventive measures in Ahara and Vihara or Diet and Lifestyle.Clinical trials like the ones conducted by the Indian Diabetes Prevention Program (IDPP) have also proven this fact.Ayurveda recommends a Diabetic diet which reduces the amount of carbohydrates consumed in an average day and replaces it with complex carbohydrates and a high amount of protein.


Optimum support is provided in the form of herbal remedies for Diabetes. Depending on the type of the condition, a single herb or an herbal blend may be prescribed. This will help the boost the natural production of insulin in the body and also help to reduce the amount of carbohydrates that is converted into blood sugar.Is Diabetes Herbs Treatment a myth?We continue to be increasingly dependent on synthetic medicines for treating most of our lifestyle problems and as a result, pharmaceutical companies control a multibillion dollar industry.If we take the sales of Lantus or Januvia, world famous Diabetes drugs being used by millions of people around the world, the numbers are staggering.Yet, every now and then, an existing drug is completely withdrawn or regulated from the market due to increasing side effects. Some are as severe as pancreatic cancer.It is estimated that the global sales for Diabetes drugs will touch $58 billion by the year 2018. It is now wonder then that herbal remedies for diabetes are given considerable bad press.Most of the diabetes herbs treatments like Gymnema Leaf, Cinnamon or Fenugreek are termed as ineffective. A popular theory goes that you need to consume large amounts of these herbs to control diabetes which is clearly untrue.Yet, doctors warn their patients not to use herbs for diabetes while using other synthetic medications because there is the risk of blood sugar going way below normal levels.If herbs were indeed ineffective in reducing blood sugar levels, then why is this warning issued for patients?It is very simple. If used with a regular diet and exercise routine, herbs can be a safe and long term way to help control Diabetes.

Type 2 Diabetes - The Connection Between Controlling Your Blood Sugar and a Healthy Brain

Diabetes has been associated with dementia and changes in brain anatomy, but so far it's unclear what changes come about when blood sugar levels are poorly controlled. Researchers at Maastricht University Medical Center in Maastricht, in the south of the Netherlands, reviewed the literature reporting on the subject so far - in order to gain insight as to blood sugar control and the brain.Their study, reported on in Lancet Diabetes and Endocrinology, in August 2014, included 86 papers on...

blood sugar levels,

insulin concentration,

insulin resistance,

diabetes treatments and how they might affect the brain.
It was found blood sugar levels, changes in these levels, and high HbA1c levels, were associated with difficulties in brain function. On the other hand, HbA1c levels only accounted for less than 10 percent of differences in patient's scores on tests of their mental abilities.According to a report published in Diabetes Care August 2014, insulin resistance, the cause of Type 2 diabetes, could affect how much iron is found in the brain. Investigators at the Girona Biomedical Research Institute in Girona, Catalonia, Spain and other research centers in Spain, compared magnetic resonance images (MRIs) of brains affected by insulin resistance in 13 obese and 20 non-obese women. It was found obese individuals had more iron in certain areas of their brain than did non-obese women. Insulin resistance was associated with having too much iron in the brain and with poor results on tests of mental skills.


In June 2014 the journal Neuropsychopharmacology reported the results of a study on insulin resistance, diabetes, and the brain in manic-depressive disorders. Researchers at Dalhousie University in Halifax, Canada, and other investigative centers compared brain structures using brain MRIs of people with...

manic depressive disorders and either insulin resistance or full-blown Type 2 diabetes,
of people with...

depressive disorders and normal blood sugar levels, and
participants with...

normal blood sugar levels and no psychiatric diagnoses.
It was found amongst those people with manic depressive disorders and those with insulin resistance or diabetes, had less brain matter than those with normal blood sugar levels.From this information it was suggested keeping blood sugar levels and insulin resistance under control could be one good way of preventing brain shrinkage in people with manic depressive disorders. If controlling Type 2 diabetes is ideal for anyone who has been diagnosed with psychiatric disorders, it is not too far-fetched to think it is likely to help prevent shrinkage in the brain of the mentally healthy as well.

A Diabetes Epidemic and the Nutrition Remedy

Diabetes occurs in the body (both human and animal), when the body's metabolism (breaking down of food) process becomes imbalanced. The malfunction within the body contributing to the disease begins in the pancreas. The body's natural sugar production occurs in the pancreas and is identified as insulin. When the pancreas does not sufficiently produce enough insulin, or the body does not utilize the insulin properly enough, a malfunction in the body's biological process occurs. Insulin production in the body adds to the body's nutrition values on a daily basis, based on the types of foods people consume. Proper nutrition has been known to be a remedy to many types of physical diseases.The most common types of diabetes are 'Type 1' diabetes and 'Type 2' diabetes. Type 1 is essentially when the body lacks insulin from lack of insulin production from the pancreas. This type of the disease is known to occur mainly in young adults and children thus having been referred to as Juvenile Diabetes. The other type, Type 2 (and the most common form) is known to be caused by the body resisting insulin produced by the pancreas. The cells of the body's liver, muscles, and fat become resistant to insulin and do not utilize insulin effectively. Health researchers are still trying to pinpoint the exact causes of the resistance.The diabetes disease has been identified by health scientists to be the result of high glucose (high blood sugar) levels within the body. Such high levels of sugar produced within the body can be the result of an unhealthy diet consisting of heavy consumption of sugary foods and drinks over time. After years of heavy sugar consumption, the body can react from the increase of blood sugar production between the pancreas and the sugar taken-in when people eat or drink sugar-rich foods regularly.


One of the ways that people have been reverting to more healthy-choice diets is by less consumption of sugar-rich foods and drinks. Many foods and drinks even contain artificial sugar in the forms of corn syrups. Corn syrups are concentrated, artificially produced sugars that can often exceed a natural daily sugar intake need for the body. By heavily consuming sugar (especially artificial sugar), the habit can lead to overcompensation within the body thus creating high levels of blood sugar in the body.Health experts have warned people for years about the risks of eating a lot of foods rich in sugar and drinks high in sugar content. Now, with the diabetes epidemic seemingly on the rise due to poor health choices, it has become very important that people realize the dangers of poor health choices. Proper nutrition has been taught extensively by genuine health experts and health advocates all over the world.When health awareness becomes more evident, by people choosing healthier lifestyles, diseases like diabetes can be prevented. Many people have begun to realize the health benefits of stringent diets of refraining from consuming foods and drinks high in sugar. Taking proper care of the body can result in better health and it can even increase life expectancy when being aware and utterly responsible in choosing what to eat. Nutrition can be the remedy to good health.

Type 2 Diabetes - Dealing With the Diet Police As You Come to Terms With Diabetes

So, you've been diagnosed with Type 2 diabetes. You've told your friends and family about your diagnosis. You've got appointments with doctors, nurses, and dietitians. You're learning how to follow a meal plan, test your blood sugar, and maybe you need to give yourself insulin injections. And on top of all this... now you're dealing with the diet police. The diet police are people - usually friends and family members - who think it's their job to tell you what you can and can't eat. And while they usually mean well, their comments can be annoying - and even hurtful.Here are some tips on dealing with the diet police...1. Decide on a response. Figure out what works best for you when dealing with the diet police. You could choose to completely ignore the person and not respond. Or you can come up with a comeback. A humorous "who invited the diet police?" may get the point across.2. Educate them. Many people don't have a good understanding of nutrition. They may know there's a connection between carbohydrates and Type 2 diabetes and assume this means you can't eat any carbohydrates at all. Ask them how well they understand the role of carbohydrates in the body, and then explain everyone needs some carbohydrates for energy, and it's the source of the carbohydrates - simple vs. complex - that's important.


3. Confront the person. If these strategies don't work, you may need to talk to the offender privately. You can let them know you understand they are concerned and are trying to help, but their comments aren't helpful. Remember to use "I" statements during this conversation, like "I feel hurt when you_________." You can also suggest to them other ways they can be supportive like exercising with you or maybe cooking healthy meals together.4. Take care of yourself. Stress and negative feelings won't help your blood sugar level, so do what you need to and create a positive environment where you can make healthy lifestyle choices. If a friend or family member does talk to you in an appropriate way about concerns they have over your health, give what they say some thought. If there are changes you feel you can make to improve your diet, exercise, or other areas of your diabetes management, ask for the support you need to be successful. For example, if you're having a hard time avoiding eating sweets, talk to your family about not serving them as often. If it's a food you need to avoid, it's likely a food the rest of the family doesn't need to eat either.

Type 2 Diabetes - Should You Get Gastric Bypass Surgery?

Bariatric surgery, or surgery to reduce weight, is effective for producing remission in Type 2 diabetes in some cases. Researchers at the University of Florida in Miami, United States, carried out a study to learn which people with Type 2 diabetes could benefit the most from the procedure.Their study, reported on in the medical journal Obesity Surgery in November 2014, included 245 obese individuals with Type 2 diabetes. One year after surgery 26 percent of these diabetics had an...

HbA1c of not more than 6 percent and

a fasting blood sugar of less than 100 mg/dl (5 mmol/L).
The average HbA1c decreased from 8 to 6.7 percent after 6 months and 6.4 after one year. It was found the participants with...

no family history of Type 2 diabetes,

who were using only oral medications, and

who had few complications of the disease
had the greatest chance of going into remission.From these results it was concluded diabetics without a family history, with fewer complications, and not using insulin are the best candidates for roux-en-y gastric bypass surgery.Roux-en-y gastric bypass surgery consists of...

making the stomach into a small pouch and reattaching it to the middle part of the small intestine (jejunum).

food goes into the small pouch so the person feels full eating only a small amount.

as the food travels to the jejunum, it bypasses the upper part of the small intestine, or duodenum.

since the duodenum normally absorbs some of the food, bypassing it means absorbing less of the food as it passes through the digestive tract.



After the procedure it is important to prevent malnutrition. Johns Hopkins Medical School in Baltimore, United States, recommends daily vitamin and mineral supplements for life...

vitamin D,

calcium,

vitamin B12,

iron, and

multivitamins
prevent nutritional deficiency.People who have had gastric bypass surgery...

need to take twice the dose of vitamins recommended for people with normal digestive tracts, and have

blood tests every six months to ensure they get enough vitamins and minerals.
People who have bypass surgery develop a higher need for protein, and must eat high protein sources such as beans and other legumes. Fruits and vegetable are also important for their vitamin and mineral content, although diabetics need to regulate their carbohydrate intake.Major surgery is undertaken only as a last resort, when diet and exercise fail. Many people diagnosed with Type 2 diabetes are able to produce a remission by lowering their weight to normal by lowering their blood sugar, eating less and getting more physical activity. Here's to remission.

Type 2 Diabetes - How Much Salt Should a Diabetic Eat Each Day?

As a Type 2 diabetic, you're used to watching what you eat. You count or monitor the amount of carbohydrates you eat, while also looking at the fat and protein content and portion sizes. But, do you also pay attention to how much sodium (salt) you take in?Eating too much salt can raise your risk of cardiovascular disease. Since having Type 2 diabetes also increases your risk, it's smart to pay attention to your sodium intake. It's recommended adults in the US get at least 1,500 mg of sodium a day, but not more than 2,300 mg. The average adult intake in the US is 3,436 mg.However, you may have seen some recent news in the Forbes Magazine about studies that question these recommendations. Some scientists feel since there has never been a large, randomized trial on sodium levels, the low sodium recommendations may be inaccurate. It's not only Americans who eat too much sodium - 99.2% of the world's population takes in more than the recommended amount of sodium.So, with different opinions on the sodium recommendations, how much salt is okay for you to have? Studies have shown some people are more sensitive to sodium levels than others. This means some people may be able to eat high amounts of salt with no health issues developing, while other people find eating high levels of salt contributes to high blood pressure and heart disease. However, it can be hard to tell if you're sensitive to sodium or not. Since having Type 2 diabetes puts you at a higher risk of heart disease, it's wise to limit your intake of salt and avoid possibly increasing your risk of heart disease.


How do you avoid eating too much salt? In Americans, the majority of their salt intake comes from processed food and food eaten at restaurants. Sprinkling a little salt on your food at the table or adding it during cooking usually doesn't add too much. Avoiding or cutting back on processed food is a good way to lower your salt intake, as well as the amount of added sugar you eat.If you often eat out at restaurants, try replacing one or two meals out each week with home cooked meals. And when you do eat out, check the nutrition information for the amount of salt and choose lower-salt options. If the nutrition information isn't available, ask the restaurant how much salt is in the food you want to order, and see if they can reduce it.

A Perfect and Healthy Diabetes Diet

A perfect Diabetes Diet 'Not this. Not that.' Diabetics are restricted like this a lot of times by anyone who is concerned with their health. What then is a perfect Diabetic diet?Before we get into those details, let's have a low down on Diabetes. Diabetes is a metabolic disorder that arises from malfunctioning of endocrine gland pancreas which produces the hormone, insulin. Insulin is the hormone that controls the absorption of glucose by the body. Impaired pancreases creates less insulin and results in more glucose in the blood stream. This is unhealthy for the body as it affects the organs over a long period of time. Diabetes has no known cure in conventional or alternative streams of medicine. Once, one has been diagnosed with the condition, the way to quality life is in the management of the condition through healthy diet, medications and an active lifestyle.Diabetes types:1. Type I Diabetes: The body is unable to produce any insulin. External insulin has to be injected or pumped into the body.2. Type II Diabetes: The body produces insulin but not enough for normal functioning. Medications, Diet and active life helps manage the condition.3. Gestational Diabetes: Glucose tolerance is impaired in some pregnant women which may result in child birth problems. Women who have had gestational diabetes are more prone to develop Type II diabetes later in their lives.Dieticians and medics around the world agree on couple of things when it comes to prescribing a perfect diet. Their suggestions are aimed at increasing the insulin pumping capabilities of the body, decrease and delay the release of glucose into the blood stream, facilitate better digestion for release of toxins and fortify the vital organs and body in general. For type I diabetes, the body is dependent on external insulin but the other things hold good in this condition too. Type II diabetes is connected to obesity and overweight. Therefore, losing weight will bring down the blood sugar levels.Remember to eat regularly. Try not to skip meals especially if you are taking medicines or insulin shots. Breakfast is the most important meal of the day. Have a balanced meal at all times with carbohydrates, proteins and nutrients. Drink a lot of water. Having more number of meals in lesser quantities is also advised.The amount of calories an individual requires may vary depending on the activity level, health, body size, sex, age and the intensity of diabetes of the person. But generally speaking, an ideal diet should have about 1,200 -1,600 calories per day. Tips for a perfect diabetic diet:Fresh Fruits & VegetablesInclude a large portion of fresh, in season vegetables and fruits in the diet. Avoid very sweet fruits (mango, banana, chikoo, etc). Frozen vegetables are also acceptable but don't eat canned and processed vegetables like in brine or pickles, if possible. They contain high levels of sodium which again is harmful. Steamed vegetables are really good for dinner.Leafy vegetablesHave a generous amount of these in diet. They are nutrient rich and fiber rich food.Whole grain CerealsSwitch to whole wheat breads instead of white breads and brown rice instead of polished white rice. They have more fiber and thus are better digested. They contain nutrients like magnesium, chromium, omega 3 fatty acids and folate. These starch rich carbohydrates supply energy and to help maintain and control blood glucose levels.


Lean meatsLean meats and fish are more suited for diabetics as it contains less fat and it is also a good source of protein. White meat is harmless. Processed meats like sausages, bacon etc should be completely avoided.Onions and GarlicThese have proven records in lessening blood sugar and are good diuretics too.FishFishes and sea food are a good option for proteins. They also contain the desirable Omega 3 fatty acids, which fight inflammation and support brain and heart health. Use it in curry, or as sushi. Deep fried fish is also harmful.Beans & LegumesThey are some of the best suited sources of protein for a diabetic. With a very high content of fiber, they are also good sources of magnesium and potassium.SaltCut down on salt. Eating unsalted nuts as snacks is a better option to the usual salted chips or biscuits and cookies.Dairy productsSkimmed milk is advised instead of whole milk. Sweetened yogurts and fat rich products should be curtailed. Low fat curds may be taken. Avoid high-fat dairy products as they contain saturated fats. Instead of using heavy cream in soups, make it more creamy by adding low-fat milk thickened with flour.DrinkWater is best to quench thirst. Aerated drinks and energy drinks are harmful. Soft drinks and canned fruit juices have too much refined sugar and should be completely avoided. Fresh fruit juices or vegetable juices are more acceptable. Cut down on alcoholic beverages. Hot beverages may be taken without adding sugar.Chocolate and sweetsDark chocolate is the best option. Products with caffeine may be cut down. Indian sweets made of refined sugar should be avoided. Avoid using dried fruits in the desserts prepared.A balanced vegetarian diabetic lunch in the Indian context may have:• A cup of unpolished rice• Two thin chappatis without oil/ghee• Dal with less oil• Legumes• A vegetarian dish with less oil• Spinach• Low fat curdA balanced non-vegetarian diabetic lunch in the Indian context may have:• A cup of unpolished rice• Two thin chappatis without oil/ghee• Fish curry• Lean meat/ white meat grilled( 2 piece of kebabs)• A vegetarian dish with less oil• Low fat curdApart from the tips on diet, another important thing to do is to have an active lifestyle. Exercise daily in any method that you like. Walk, jog or do a workout. Yoga is also good. But try to burn those extra calories and tone up the body. Stress management is also important. Get enough rest and sleep. With all these, you can enjoy quality life with Diabetes.Note: The suggestions given above are to be followed with the expert opinion of your doctor or dietician for better results.

Type 2 Diabetes - Healthy Vegetarian Eating to Lower Blood Sugar

Are you a vegetarian who's recently been diagnosed with Type 2 diabetes? Or, are you living with Type 2 diabetes and wondering if you can still follow a vegetarian diet? Either way, it can help to learn more about how a vegetarian eating plan can fit into your meal plan to help manage your blood sugar levels.There are different types of vegetarian diets. Most of them exclude meat, fish, and poultry but still include dairy products and eggs. This is called a lacto-ovo vegetarian diet, and is the most common type of vegetarian diet. There are also pescatarians who eat fish but not meat or poultry. Though not covered in this article, there are also vegans, who avoid any animal products including dairy, eggs and other animal products such as gelatin.Besides not eating meat, the balance of a vegetarian diet is up to you. Since there are many different options you could eat in the other food groups, the diet can be as healthy or unhealthy as you make it. For example, if you eat lots of simple sugars - things like...

candy,

pastries, and

white bread,
you could be a vegetarian with an unhealthy eating plan.But if you eat plenty of whole grains, legumes, seeds, nuts, fruits, and vegetables, your diet could be very healthy. As a Type 2 diabetic on a vegetarian diet, these are the food types you'll want to focus on. You can fit them into whichever meal planning method you use, whether it's the plate method, carb counting, or glycemic index.


The biggest challenge for new vegetarians will probably be finding alternatives for animal foods - and trying to get enough protein each day. Talk to your dietitian about how much protein you should take-in daily. You may need about...

46 grams a day for women, and

56 grams a day for men.
Foods you could eat with high amounts of protein include...

dairy products like cottage cheese and Greek yogurt.

eggs are also high in protein.

nuts and nut butters, like peanut butter or almonds, are high in protein as well.
And don't forget about seeds such as pumpkin seeds, and grains like quinoa. Beans are also a great choice, as are soy foods like soy milk.Remember to spread out your protein intake throughout the day. Try to include a high protein food at every meal. This will help you stay full and keep your blood sugar level stable. With a little planning, you can eat a healthy vegetarian eating plan that will also help manage your blood sugar levels.

Blood Sugar Management: How to Get Your Blood Sugar Back to Normal

How to reduce blood sugar:Blood sugarA high level of blood sugar of more than the normal range of (79.2 to 110 mg/dl) points to an impaired metabolism in the body. Diabetes is one of the major reasons that lead to high blood sugar but it is not the only one. Other reasons may be acute infection, trauma and physical or psychological stress. When the blood sugar shows high in multiple tests without any of the above reasons, then it is a definite pointer to Diabetes.DiabetesDiabetes is caused by the malfunctioning of the hormone insulin produced by the endocrine gland, Pancreas. Diabetes is categorized into three types:• Type I Diabetes: In type I, no insulin is produced. This condition may be congenital. Those with the condition have to insulin externally. Insulin may be injected into the body or pumped at intervals by a pump.• Type II Diabetes: The insulin production is impaired in Type II diabetes. This condition can be managed with inculcating a habit of right diet and exercise.• Gestational Diabetes: Found in pregnant mothers, Gestational Diabetes is a condition which subsists for a temporary phase. However, women who have had it during pregnancy are more likely to have Type II diabetes later.Glucose levels are at the lowest in the mornings when the body is in a fasting phase. The glucose levels increase after taking food. A heightened increase in blood sugar is cause for concern as it indicates that the Pancreas is not releasing enough insulin to break down the glucose. Glucose, a form of sugar can cause trouble for various organs if left unchecked. Commonly, the eyes (Diabetic Retinopathy), kidneys (Nephropathy and Kidney Failure), nerves (Diabetic Neuropathy) and heart (Ischemic heart disease) are affected by high blood sugar. Infertility is also reported to be high in people with blood sugar.Blood sugar Management: DietHigh Blood Sugar is a condition which can only be managed and not cured. A healthy diet and lots of exercise are the two best ways to control blood sugar. Also, make it a point to eat regularly. Skipping meals is a bad idea especially if you are taking medications to lessen the blood sugar levels. The effect of heightened blood sugar is that you tend to be more thirsty and hungry. So, divide your food and eat more frequently in smaller quantities. But what you eat and drink is very important from the dietary point of view.Few tips are given below:• Carbohydrate: A diet of complex carbohydrates is advised as these are broken down only over a longer period and the release of glucose is blood is thereby lessened. Whole grain breads and cereals are recommended. Refined carbohydrates like sugar create a spurt in blood sugar levels as glucose in these gets released into the blood stream early.• Fibre: Increase the content of fibre in your diet. Foods like green leafy vegetables and fruits have fibre.• Fat: Decrease the intake of fat especially saturated fat. Switch to foods that are low in fat - replace ghee(rarefied butter), pasteurized butter and coconut oil with low-fat spreads and vegetable oil. Try using more of skimmed milk and low-fat curds.• Fried items: Deep fried items Samosas, Papads, Chips etc should be lessened. Switch to healthier cooking with less oil and fat like grills and bakes.


• Fish/fowl and meat: Fish is a better option as it has less fat. In meat, lean meat is advised to control sugar level. Processed and fatty meat is a strict no-no. This includes sausages and burgers.• Drinks: Aerated soft drinks should be avoided as these contain high levels of sugar. Alcoholic beverages should be curtailed. Hot beverages like tea, coffee or cocoa may be taken without adding sugar. Fruit juices may be taken without adding sugar.• Nuts: As a snack, nuts are the best option. If it is unsalted, the better. They are better as nuts have fibre and load you up on omega-3 fatty acids.Blood sugar Management: Home RemediesTry couple of home remedies like:1. Soak Fenugreek seeds overnight in water and chew the seeds and drink the water on empty stomach in the morning.2. Make a paste of Neem and turmeric and eat 1 teaspoon twice daily.3. Crush and make a paste of Tulsi (Holy Basil) leaves and have it in the mornings.4. Include legumes and sprouts in diet as it longer to digest.5. Have a cup of Bitter Gourd juice and 1 tablespoon of Amla (gooseberry) juice daily. Bitter gourd may be taken as part of daily diet too.6. Make Cinnamon tea and drink in the mornings. Cinnamon may also be added to the normal tea.7. Drink a concoction of 1- to 1- ½ tea spoon of Jamun (Syzygium cumini) powder mixed with water every morning on an empty stomach. This can reduce sugar up to 30%.Blood sugar Management: LifestyleDiabetes is considered as a lifestyle disease. Though hereditary to a large extent, it is mostly acquired. Sedentary lifestyle, obesity or overweight and stress are major factors that lead to high blood sugar levels. Better stress management and more exercise to burnout unwanted fat are some ways to control this condition. Stress management can be done in several ways. Here are a couple of ways through which you can achieve it.• Yoga: The age-old science of Yoga may be practised for better concentration and relaxation. These breathing exercises and postures help one get control over mind and body and face stressful situations at work and home with ease.• Realistic goals: Most stress generate for the simple reason that we set unrealistic goals and burn ourselves out to achieve it. Take time to live and enjoy too.• Workouts: Burn down that excess fat or just get into better flexibility and confidence with a better looking body. Aerobic activity makes the insulin work better. Workouts also vent out stress as sweat.• Walk or jog: The early morning air refreshes like no other. A walk or jog for 30 minutes daily perks you up for the day and increases your productivity and confidence through the day.• Sleep: Sleep well. It is important for the machine I.e, our body to work well. Lack of sleep or excess sleep is both harmful in several ways. An adult require at least 6-8 hours of sleep each day.So, adopt any of these tips and get into the fighting mode to be fit once again. Live a complete life.

Type 2 Diabetes - Financial Help Is Available If You Are Living With Diabetes and High Costs

Living with Type 2 diabetes is expensive. All of your doctor's appointments, medications, and supplies can add up. In fact, people with Type 2 diabetes spend an average of over $13,000 per year on medical expenses - which is over twice as much as people without diabetes spend. If you're living with diabetes and facing these high costs, there are some resources that can help.First of all, making sure you have good health insurance is important. Options for health insurance include private insurance and government health insurance programs like Medicare and Medicaid. In the past, people diagnosed with diabetes sometimes had trouble getting health insurance because insurance companies could deny coverage to those with pre-existing conditions. The 2014 Affordable Care Act has made it so insurance companies can no longer deny coverage or charge higher rates for pre-existing conditions.In addition to regular health insurance, there are other federal programs that provide financial resources to people with Type 1 or Type 2 diabetes. Each of these programs has different guidelines for qualifying.

the Department of Veterans' Affairs (VA) operates hospitals and clinics for veterans. The VA also provides financial assistance.

TRICARE is a type of health insurance available to active military members, retirees, and their family members.

Indian Health Service provides assistance to members of American Indian or Alaskan Native tribes.

Social Security Disability Insurance (SSDI) is a federal insurance plan that provides financial assistance to people who are unable to work because of illness or injury.

Women, Infants, and Children (WIC) provides healthy food and education to pregnant women and mothers of children up to five years old.



Other organizations who may be able to give financial help are city or county health departments, state health and human services offices, and religious organizations. Local non-profit organizations who also may provide assistance are...

Lions Clubs,

Rotary Clubs,

Elks Clubs,

Kiwanis Clubs, and

Shriners Hospitals.
Some of these groups have a special focus - for example, the Lions Club focuses on assistance with vision care, which may be useful for diabetics.Talk to your doctor if you're having a hard time paying for diabetes medications. It can be tempting to take less than the prescribed amount to save money but this can lead to dangerous complications which can end up costing much more in the long run. Your doctor may be able to help you by prescribing a generic medication rather than a name brand...

giving you free samples of supplies, or

referring you to patient assistant programs.
Don't be afraid to ask for help - make sure you'll be able to have your diabetes medications or supplies.

Signs of Juvenile Diabetes You Need to Be Aware Of

What are the signs of juvenile diabetes, and would you recognize it if you or your loved ones started exhibiting those signs?Not long ago, a 10-year-old little girl from my hometown died in her sleep. I remember seeing her parents on the news. I could only imagine the pain they must have felt.Her death was caused by undiagnosed juvenile diabetes. Sometime during the night, the acids in her body reached dangerous levels because of insufficient insulin. The result was a condition known as ketoacidosis, which caused her to go into a coma, and die.For a while, all the local news channels focused on diabetes education, especially as it related to children. I personally could not imagine something worse than discovering my child had died from a treatable illness that I was unaware of.So, what are the signs of juvenile diabetes to look out for?The first, and most obvious sign is an unquenchable thirst. Since the body is not processing sugars correctly, these sugars build up in the bloodstream. They absorb water from the cells in the body, which makes you very thirsty.And, since you're drinking so much more water, you're also going to the bathroom much more often. If you notice these tendencies, either in yourself or your loved ones, you might need to think about seeing a professional.


You also might notice an increase in your appetite. Sugar building up in the bloodstream means it's not making it into the cells of the body to be used as fuel. The results are that you eat and eat, but never feel full or satisfied.What's more is that since the body can't use the sugars as fuel, like it's meant to do, it starts burning needed stores of fat and muscle tissue, making you feel sluggish and tired, because your metabolism is decreasing.Eyesight is another concern when checking for signs of juvenile diabetes. When the sugar content of the blood becomes either too high or too low, water is absorbed into the lens of the eye which causes you to have blurred vision. Your vision returns to normal, however, as your blood sugar stabilizes.At first, this can be a minor annoyance. However, if left unchecked, the blood vessels in the eye weaken, which can lead to a detached retina, or retinopathy, and to permanent blindness.If you or your loved ones notice a temporary blurring of vision, it might be time to see your doctor, especially if it's accompanied by intense thirst, hunger, or fatigue. Juvenile diabetes is not a condition to be taken lightly. If ignored, its consequences can be disastrous.

Type 2 Diabetes - Is Fiber Important for a Diabetic's Good Health?

You may have heard eating enough fiber will help you to manage your blood sugar level and your weight. If you haven't paid much attention to fiber before, it's a good idea to learn more about it. Here is some information on the benefits of fiber, how much you need, and foods that are good sources of fiber.Fiber is a type of complex carbohydrate, although some people consider it to be a separate nutrient than carbohydrates. It's found in all plant foods - like fruits, vegetables, legumes, and grains - but not in animal foods. Fiber actually can't be digested by the body, so it passes through the digestive system.Fiber has many benefits for both diabetics and non-diabetics. Fiber helps...

you feel more full. This is because it passes through the digestive system slowly. When you eat enough fiber you will feel full and be less likely to overeat. This can help you manage your blood sugar and weight.

keep your blood sugar constant. This is also because it passes through your system slowly. Unlike simple carbohydrates which raise your blood sugar quickly, complex carbohydrates like fiber have a longer lasting effect on blood sugar.

prevent constipation and promotes regularity. It does this by helping food move through the digestive system. It also adds weight to stools so they hold more moisture. This cuts down the amount of time stools spend in the colon, which prevents constipation.
Eating enough fiber has been shown to prevent Type 2 diabetes, heart disease, and diverticular (colon) disease.


Most adults need 30 grams of fiber per day but the average American only takes in 15 grams. To improve your fiber intake, think about eating more fruits, vegetables and other plant foods. Some good sources of fiber in each food group are:1. Legumes...

baked beans

black beans

kidney beans

pinto beans

black-eye peas

lentils

lima beans

split peas
2. Vegetables...

carrots

broccoli

cauliflower

peppers

green beans

green peas

mushrooms

spinach
3. Fruit...

berries

apples

bananas

pears

oranges

kiwis
Remember, there's no fiber in fruit juice. Juicing removes it - try blending your fruit into smoothies instead!4. Whole-grains...

oats

wheat

rye

barley
Try fitting these foods into your eating plan whether you use carb counting, the plate method, or another plan. As you increase the amount of fiber you eat, you'll feel fuller and be able to eat less overall without being hungry. This can help you lose weight if you need to, and weight loss is one of the best ways to manage and even reverse Type 2 diabetes.

Type 2 Diabetes - Does Your Body Mass Index Affect Your Recovery After Surgery?

Body mass index (BMI) is a measure of the ratio of height and weight. Specifically, it is body weight in kilograms divided by height in meters squared, or weight in pounds divided by height in inches squared, multiplied by 703. Having a normal body mass index of 18.9 to 24.9 has many health benefits, including helping to prevent and control Type 2 diabetes.Researchers looked at the body mass index as a possible influence on hospital stays and readmissions in patients who did not undergo surgery. Their study reported on in the journal Chest in October 2014, included the records of 500 patients. It was found being overweight or obese did not influence time in hospital or rate of readmission in non-surgical patients, but it was associated with a high rate of admission.In contrast, the complication in surgical patients appear to be influenced by their body mass index. In September 2014, the journal Clinical Orthopedic Related Research reported the results of a study by researchers at Yale University School of Medicine in the USA. Patients between 11 and 18 years of age admitted for spinal surgery were included. Out of 773 patients...

27 or 3.7 percent had some complications.

19 or 2.6 percent, had severe complications.
Obese patients were more than three times more likely to have complications than non-obese patients.


From this information it was recommended it was necessary to prevent or treat obesity to help prevent surgical complications.In October 2014 the medical journal Spine reports on a study from Johns Hopkins University in Baltimore, USA. Investigators compared complications of lower spinal surgery in obese and non-obese patients. The study included a total of...

70 obese, and

662 non-obese patients.
It was found obese patients lost significantly more blood than non-obese patients. After surgery they were more likely to have...

infections,

loss of sensation,

difficulty walking, and

loss of bowel and bladder control
than non-obese patients, and averaged longer hospital stays. It was therefore concluded obesity should be a concern for patients facing lower back surgery, as well as for their doctors.Normalizing weight is not only a wise step to take before surgery, but it helps people to look and feel better, improves self-esteem, and helps Type 2 diabetics with their blood sugar control. If your body mass index is 25 or higher, start eating lots of fresh fruits and vegetables, including salads for nutrients and fiber. Start going for walks each day. Leave the telephone behind and enjoy the freedom.

Type 2 Diabetes - Diabetics Can Learn to Avoid Or Manage Stress and Lower Blood Sugar Levels

Too much stress is connected to being overweight and developing prediabetes leading on to Type 2 diabetes. In diabetics, stress also causes blood sugar to rise. But with the stressful, busy lives many of us lead today, what can we do to decrease stress and improve our overall health?First, evaluate how much of a problem stress is for you. Have you had lots of major changes in your life lately? Do you feel tense and anxious a lot? Do you have a hard time sleeping? You can find tools online you can use to answer questions and determine your level of stress if you're not sure.If you are feeling excessively stressed, next you'll want to try to figure out what's causing it. Keeping a journal or diary, or just occasionally writing down your thoughts can help you figure out what's stressing you. Major life changes are stressful for many people. But sometimes, we can't pinpoint the cause of our stress level on any life changes. It may be more of a constant stressor that's getting to you. For many people, having a difficult work/ personal life balance can be a cause of constant stress that's difficult to detect. If you feel like it's a struggle to fit in work, family obligations, and time to take care of yourself, this may be the case. So, what can you do about it?Make a big change. By paying attention to how you're feeling, you may be able to identify and change behaviors contributing to your stress. It's not always possible - but sometimes a career change or decreased working hours can create a better work/personal life balance and reduce your stressful situation. Or consider getting help with other obligations so you have more time for yourself.


Manage the everyday stress. Since you may not be able to make big changes right away, fortunately you can learn to avoid or manage stress by using any number of safe, sensible techniques.One effective strategy you can use to manage stress and decrease the negative effect it has on your health is making sure you take even a few minutes every day to relax. This can counteract the fight or flight response that occurs when you're stressed and is so damaging to your health. To get to this relaxed state you'll continuously focus on a certain word, phrase, sound, or prayer - whatever works for you. Doing this makes it so the everyday thoughts and anxieties in your head are blocked. Try making some time for relaxation every day.Remember reducing stress will help you control Type 2 diabetes because lowering stress can help reduce dangerously high blood sugar levels. Beginning a program of stress management will give you ever more control over your life.

Type 2 Diabetes - Lower Blood Sugar Levels to Prevent Viral Infection in Your Coronary Arteries

Anyone who has been diagnosed with Type 2 diabetes is at risk for developing arteriosclerosis, or plaque formation on the walls of their arteries. Plaque can cause bleeding, or slow down the flow of blood. This is especially dangerous in the coronary arteries, because they supply blood to the heart muscle.Cytomegalovirus, long thought to play a role in the development of plaque, was implicated in the growth of atherosclerosis in a study reported in February 2014. According to an article published in the medical journal Atherosclerosis, Thrombosis, and Vascular Biology, scientists at Karolinska University in Sweden, in cooperation with several other research institutions found cytomegalovirus in plaque was associated with...

inflammation,

tissue damage, and

accelerated formation of atherosclerosis
in mice.Researchers at the University of Medical Sciences in Tehran, Iran, compared plaque from the coronary arteries of Type 2 diabetics to determine whether blood sugar control could be associated with cytomegalovirus infection. Their study, published in May 2014 in the journal ARYA Atherosclerosis included 52 participants who had been diagnosed with Type 2 diabetes. It was found...

41 percent of the participants with fasting blood sugar levels above 126 mg/dL (7 mmol/L) had cytomegalovirus in their coronary atherosclerotic plaques.

among the participants with blood sugar levels below 126 mg/dL, only 9 percent were positive for cytolomegalovirus.



Fats in the blood and high blood pressure were also more common in the diabetic participants with poor blood sugar control.From these results it was concluded good blood sugar control is likely to lower the risk of clogged coronary arteries.Cytomegalovirus is thought to be a common infection which rarely causes signs or symptoms in healthy adults. It is transmitted through bodily fluids, including saliva, blood, and semen. Antiviral drugs for treating infections include...

ganciclovir,

valganciclovir,

foscamet, and

cidofovir.
Treatment is given only to those people who have compromised immune systems who develop signs and symptoms of disease, and to patients undergoing organ transplant.To keep cytomegalovirus from infecting your coronary arteries and contributing to building up blockage, keep your blood sugar levels below 126 mg/dL (7 mmol/L). Eating a diet rich in fruits and vegetables will help keep down blood sugar levels because their high fiber content slows down absorption of sugar. Fruits and vegetables also have no cholesterol, a big component of plaque found only in meats and dairy products.Getting enough exercise helps keep blood sugar levels under control by making cells sensitive to insulin. When insulin is able to do its job, sugar goes into cells such as muscle cells, where it is used for energy.

Type 2 Diabetes - Is A Diabetic Friendly Vegan Thanksgiving For You?

Several studies have shown vegan diets, relying solely on plant-based foods, are the best kind for anyone who has been diagnosed with Type 2 diabetes. But what do vegans eat on Thanksgiving? Commercially prepared tofu turkey has a flavor and texture similar to the real thing, with a lot less work. Just heat it up according to the directions on the package, and you're ready to go. If you get the kind that comes with stuffing, preparation is even simpler.Or make your own with a recipe from VegetarianTimes.com, using...

extra firm tofu,

thyme,

onion powder,

vegetarian stuffing,

tamari or soy sauce,

olive oil, and

sesame oil.
The website ChefInYou.com offers a recipe for making stuffing using almonds, red onion, celery, apple, sage, cilantro, red pepper, ground peppercorns, nutmeg, maple syrup, balsamic vinegar, dried cherries, and vegetable broth. Recipelion.com suggests making seitan turkey with wheat gluten, onions, safflower oil, garlic, ginger, vegetable stock, nutritional yeast flakes, tamari sauce, sesame oil, thyme, sage, ground pepper, and wholewheat flour.Making cranberry sauce is simplicity itself, and you can use a sugar substitute to avoid all the sugar in the commercially prepared variety. Buy fresh cranberries, put them into a pot of water, and add sugar substitute. Heat and stir continuously to make sure your cranberries do not burn. The berries will soon burst from the heat. Keep stirring until you have the consistency you want for your sauce, and remove from the heat. Some cooks like to add orange zest for more flavor.


Make an autumn salad with a recipe from the Eat-Drink-Garden.com website, by Valerie Rice. Your salad will need kale, watermelon radish, shallot, black grapes, nuts, juice of half a lemon, orange juice, black pepper, thyme leaves, and olive oil.Or try a vegetable medley from AllRecipes.com. You will need...

olive oil,

yam,

parsnip,

carrots,

zucchini,

asparagus,

red peppers,

garlic, and

fresh basil.
If you live in a mild climate, consider roasting your vegetables and eating out on the patio. Food.com has instructions for making vegan shish-kebabs using onion, cherry tomatoes, Japanese eggplants, mushrooms, yellow squash, and zucchini. Or use all your leftover vegetables. Marinate in a sauce made of light soy sauce, olive oil, Worcestershire sauce, dry mustard, parsley, thyme, oregano, ground pepper, garlic, fresh ginger, vegan honey substitute, and pineapple juice.For dessert have a look at the recipe for vegan pumpkin cheesecake on OneGreenPlanet.org. You will need gingersnap cookies, grated ginger, vegetable oil, sugar (substitute), cinnamon, vanilla extract, pumpkin, vegan cream cheese, cloves, allspice, flour, and lemon juice.Have a happy Thanksgiving!

Type 2 Diabetes - Improving Blood Vessel Function and the Heart in Diabetics

Far from being passive conduits, blood vessels are lined with muscles that contract and relax to accommodate blood flow. The left ventricle is the most important part of the heart, being the one that sends oxygen-carrying blood to the rest of your body. Investigators at the University of New South Wales in Sydney, Australia, compared blood vessel ability to expand during exercise and with the left ventricle's ability to do the same.Their study, published in August 2014 in the journal Open Heart, included...

96 people diagnosed with Type 2 diabetes, and

10 nondiabetics.
The brachial artery, located in the arm, and the left ventricle were measured at rest and during exercise. Exercise was measured in metabolic equivalents, or the amount of energy expended over a given amount of time. It was found the heart of each diabetic together with their arteries expanded less during exercise than did those of the nondiabetics. From this information it was concluded improving blood vessel function would be expected to improve the heart as well.Eating a wide variety of fresh produce is one great way to keep your blood vessels supple. The more variety you eat the easier it will be to stick with eating fresh produce, so shop at a market with a good supply. Make a point of trying at least one new fruit or vegetable every time you go grocery shopping. Not only are fresh fruits and vegetables high in antioxidants which are good for your blood vessels but, in general, they are less expensive than more processed foods. See how colorful you can make your plate with purple eggplant, golden turnips, and heirloom tomatoes in all their rainbow hues. Try a dessert salad with cherries, peaches, purple grapes, and kiwi fruit. The more colorful the dish, the more types of phytonutrients or plant foods, it contains. Go for variety to get the benefits of many phytonutrients.


The more a body part is used, the better it becomes at doing its job. That goes for blood vessels as much as for muscles and bones. So have a regular exercise program...

take a four-legged family member for a walk.

use your feet instead of your wheels for short errands.

go on a walk-a-thon for your favorite cause.

go for a refreshing swim or go dancing.
Ride your bike to the grocery store and see how many colorful fruits and vegetables you can get into the basket.

How to Use Power-Walking to Beat Diabetes

The most important thing you can do to postpone almost indefinitely the horrendous outcomes that are the fate of diabetics is to eat a plant-focused diet.The second most important thing you need to do is to get some regular exercise.However you don't have to go to a gym and work up a sweat, though this would be an excellent thing to do. Nor do you need to go jogging.In fact, the pounding your feet get from jogging can be hurtful, especially if your disease has progressed to the point where you are experiencing problems with your feet due to diabetic neuropathy.There are plenty of sports you can take up-golf or swimming for instance-that will give you plenty of exercise. But the best is power-walking. You can also do it anywhere.A good, fast walk on a daily basis will be immensely beneficial. In fact it's all the exercise you need to beat your diabetes.Firstly, of course, you should check with your doctor to make sure power-walking is OK for you given your particular circumstances.Benefits of Power-WalkingPower-walking is walking briskly, moving your arms as well as your legs, rather than sauntering along in a casual way.This kind of walking is a form of aerobic exercise, an activity that increases your heart rate for an extended period of time.Aerobic exercise has many benefits:- It strengthens your heart, lungs and muscles.- It lowers your blood pressure.- It can improve your mood and energy.- It helps prevent and reduce symptoms of depression.- It keeps your bones healthy, reducing your risk of osteoporosis.- It helps you maintain your optimum weight through calorie burn.Setting power-walking goalsTo benefit most from power-walking, you need to set yourself a few goals.[1] Aim for a minimum of four power walks a week, preferably five. I do a power-walk every day when possible and usually never miss more than one day a week, as I find fitness drops off rapidly after a break of just a day or so.[2] You should start off with walks of only 20 minutes or so for the first week. You can increase your walks by 5 minute intervals as you get fitter until you are doing 60 minutes a day.[3] There is no need to do all your day's walking in one session. You can break it up into two or three walks a day. Personally I try for 60 minutes plus a day, broken into three or four sessions of 15 to 20 minutes each throughout the day.How to Power WalkHere are some tips to help you reap the benefits of power-walking and stay free of injury:Wear quality runners: the shoes you use should fit well and be flexible and comfortable. Make sure that they are wide enough for your feet, with well-cushioned heels, good support and plenty of space for your toes.Your footwear should be able to absorb shocks, especially as you are diabetic and may be developing problems with your feet. Runners with gel inside their soles are the best, in my view, for absorbing the shocks of walking rapidly on cement or concrete.Check the condition of your shoes regularly and consider changing them every six months or so, or every year at the most.Warm-up: start with a few stretching exercises. Here are two simple ones I use.In the first, I lean against a wall, my hands flat on the wall and my feet stretched out backwards, so that my body makes an angle of approximately 45 degrees with the wall. I stretch my calf muscles by straightening my knees and bending my ankles.


In the second stretching exercise, I simply stand upright and raise one leg up behind me, bending at the knee. I grab my ankle and bring my foot up as close as it will go to my backside. I repeat with the other leg.These exercises stretch your leg, back, chest and shoulder muscles.Once you've done a bit of stretching to get your body in the mood, start strolling at a casual pace. After a minute or so, pick up speed for the remainder of your walk.Don't slouch: pay attention to your posture.Keep your head up, your stomach in and your shoulders relaxed. Lift up your chest so you can fill it with air and flex your abdominal muscles as you breathe.Stride naturally: the length of your step should be natural and comfortable. Avoid extra-long strides.Straighten your leg as it moves forward but don't make it so straight that your upper and lower leg form a straight-line through your knee. Just straighten it to the extent that it feels natural.Land on your heel, instead of the middle or front of the foot, and roll your weight forward towards the ball of the foot as you other leg moves forward. Again, as you naturally would when walking quickly.Swing your arms: swinging your arms will help propel you forward and move faster.Just let your arms swing freely, keeping them bent at the elbow in a natural way. Make sure you keep your shoulders relaxed and don't tense up your neck or back.Don't use hand weights. All they'll do is put stress on your shoulders and elbows.Wind down: slow down to a slower pace for the last 5 minutes or so, allowing yourself to cool off naturally.Then you can do a few stretching exercises, just like the ones you did to warm up, if you like.Ramping It UpThere are several things you can do to increase the exercise value of your power-walk. However you should perhaps wait until you are well used to power-walking before trying these.Intervals are great for boosting your endurance and weight loss. All you have to do is speed up for a minute or so every five minutes and then revert to your regular pace.Other exercises: you can sneak in other exercise partway through your power-walk when you are in a park. Do some star-jumps (jumping jacks) on grass or a few press-ups on a park bench.Vary the terrain: most of us power-walk on concrete footpaths (sidewalks) which is pretty easy with the right kind of footwear. Walking on gravel, sand or even grass can be a bit harder as grip becomes less sure. But you'll burn more calories.Uphill: power-walking uphill increases the exercise value of every 100 metres you walk and builds leg muscle quicker than walking on the flat. Try it.But be careful going back down a hill. Take shorter steps and walk more slowly to reduce the pressure on your knees.A weighted vest is used by many athletes. Wearing one while walking requires the muscles in your lower body to generate more force. This can increase your metabolic rate and the intensity of the exercise. This may lead to gains in strength and power. It may also help strengthen your bones.Your weighted vest should not be too heavy. It should not exceed ten percent of your body weight and, preferably, should be less than five percent.Rather than wearing a weighted vest, you could try putting an ankle weight on each leg. This should have a similar effect on the exercise value of your power-walking.Have fun-get fit-beat diabetes!