Type 2 Diabetes - Coping With Post-Workout Pain After Exercising

Exercise is just as important as diet and, in many cases, as important as drugs in managing Type 2 diabetes. Exercise...

lowers your blood sugar and improves your insulin sensitivity,

helps you store more sugar,

burns more body fat,

helps keep weight off,

reduces the risk of heart disease,

prevents or delays the development of neuropathy and retinopathy, and

reduces stress.
Managing any chronic disease is stressful, and Type 2 diabetes is no exception.So, as you get started with your health and fitness program, one thing that may make you reconsider working out is the post-workout pain associated with getting back into 'it'.Post-workout pain, or DOMS (delayed onset muscle soreness), as it's most often called, comes on a day or two after you do your workout session. This makes it tricky because you might feel great as you exercise but then the next morning, you can hardly get out of bed.How do you know how hard to push and when to back off? Let's look at a few things for you to remember about post-workout pain...1. It's Worse With New Exercises. The very first thing to know and remember about post workout pain is it will be worse whenever you are doing new exercises.Trying a new move in your leg routine today? Expect soreness tomorrow. The reason this happens is because whenever you do a new exercise, your brain has to learn the movement pattern as well. This 'neuromuscular' adaptation as it is called, tends to produce the most post workout pain, hence the reason you are so sore.


So if you are going to add new exercises, add just one at a time. This will limit how much soreness you experience.2. Light Cardio Helps. The next thing to know is some light cardio training can also help the pain. If you are doing some light walking or cycling, this will boost blood flow and nutrients to the muscle tissues, helping to loosen them up and relieve the pain.Just remember to keep it light. We aren't talking about full-blown sprint sessions here. Do that and you'll just be in more pain the next day.3. It Gets Better With Regular Training. Finally, the last thing to know about post-workout pain is if you are training regularly, it will get better. The more frequently you hit a muscle group (within reason of course - you still need to be recovered), the less chances are you will experience pain.If there was ever a reason to stay consistent with your workout program, this would definitely be it.So there you have some of the top points to know and remember about post-workout pain. Don't let it get you down. While it is an inevitable part of exercising, it's something you can control.If you are ready to get moving, discuss with the doctor who handles your Type 2 diabetes, the level of exercise you should start at.

Type 2 Diabetes - The Best Fish Varieties Diabetics Should Be Eating

As a Type 2 diabetic you will need to go about making changes to your eating plan to help improve both your nutritional intake and your blood sugar levels. One food you should be eating on a regular basis is fish. Fish is high in protein, rich in nutrients and, depending on the variety you eat, will also provide the essential omega fats your body needs to function. They also deliver some big health benefits. Because essential fatty acids (ALA, DHA, EPA) are not made in the body, you need to get them from your diet.For whatever reason, many people are still not eating enough fish. Let's walk through the top fish varieties you must make sure you are fitting into your eating plan on a regular basis to help make sure you are getting the right type of oils...1. Salmon. First you have salmon. Salmon is the fish variety that contains a healthy dose of the omega-3 fats just mentioned - a fat source most of us are not taking in enough in our eating plan.Salmon is also high in quality protein and can be baked, sautéed, barbecued, or even stir-fried. It's highly versatile and will help ward off several health conditions.Omega-3's are vital for good health, so its one nutrient its strongly suggested you include in your eating plan. Omega-3 fatty acids from fish offer significant protection against not only Type 2 diabetes but also heart disease and major cancers such as lung, colon breast and prostate


2. Tilapia. Next up we have tilapia. This is one of the lowest calorie fish varieties and is also going to contain a relatively low-level of mercury, thus its safe to eat almost daily.Since it is so lean, its ideal for those who are hoping to see a good level of fat loss while still being able to eat a decent amount of food.You can prepare it in much the same ways as salmon, so that's a win-win as well.3. Canned Tuna. Canned tuna is another option to consider. While ideally you should stay away from albacore tuna as this does contain more mercury, flaked white tuna is great and can be eaten a couple of times per week.The great thing about canned tuna is since you just have to open a can, it's incredibly simple to prepare.Use it for a fast meal on the go.4. Basa. Finally, one last fish variety I'd recommend you check out is basa. Basa is one of the tastiest fish varieties and is going to supply you with a good dose of lean protein, a small dose of omega-3 fatty acids and, as well, its one of the lower sodium seafood varieties.So keep these fish varieties in mind and make sure you are including them regularly in your diet plan. They are one source of protein you don't want to miss out on.

Type 2 Diabetes - Perfect Your Pre-Bed Snack or Meal to Avoid Blood Sugar and Weight Gain Problems

Think you need to go to bed hungry in order to control your Type 2 diabetes, your weight, or even when trying to lose weight? If so, you are mistaken. Eating a light snack before you turn in for the evening is perfectly fine and can be a healthy way to calm hunger and promote a deeper sleep as well as help to control your blood sugar.Tossing and turning due to blood sugar issues is what you must avoid however, which will happen if you feast on sugary items before bed such as the typical soda, chips, candy, or ice cream. It doesn't take much to know these are not wise options any time - let alone before you turn in but, that said, what are better options?Here's what you should know to perfect your pre-bed eating...1. Keep The Calorie Count To Around 200. First, be sure you keep your total calorie intake to around 200 calories or less. You don't want to eat a large meal before bed or you will have a greater risk of problems with your blood sugar levels and weight gain, but even more importantly, it may also keep you awake.If you are working hard to digest a meal, one thing is for certain - and that is you aren't sleeping.Two hundred calories is a good size and will allow you to eat the foods your body needs.2. Choose Protein First And Foremost. When it comes to selecting those foods, first and foremost, choose protein. Lean protein is a must before bed as it will provide the building blocks your body needs to repair broken down muscle tissue.


Great options would be some low-fat cottage cheese or Greek yogurt, some turkey, chicken, or fish, or simply an egg or egg whites.3. Add Fats If Hunger Is An Issue. With your protein source, if you feel like hunger is an ongoing issue for you, you'll want to pair the protein with healthy fats. Healthy fats will decrease hunger longest as they take so long to break down and digest in your body.In this case, opt for avocado, peanut butter, or a small handful of nuts. All will work great to give your body the fats it needs.4. Add Carbs If Falling Asleep is An Issue. On the other hand, if falling asleep is your main problem, some complex carbohydrates may be a better option. You don't want to overdo the carbs here, but around 15 to 20 grams will help produce serotonin in your brain, which is a feel good neurotransmitter to help lull you into a deep sleep.Think whole grain toast, oatmeal, or a small sweet potato with your protein source.If you choose wisely with your pre-bed snack or meal, you can definitely go to bed confident you are fueling your body well and not risking high blood sugar levels and weight gain.

Type 2 Diabetes - Four Habits Healthy People Have

Having been given a Type 2 diabetes diagnosis, there is no doubt you are looking to make improvements in your health by lowering your blood sugar levels and your weight.Are you tired of constantly feeling like you just can't do what it takes to combat the changes you need to make, the fatigue and pain in your life?If you've never been on a health promotion program but are looking to get started, you need to understand some key habits to develop. By doing so, you can help ensure you are really on the path to success.Here are four healthy habits you should know...1. They Don't Do Comparisons. First, stop with the comparisons. The minute you start comparing yourself to others, is the minute you take all the power away from yourself.Focus on what you and only you are doing. You can't control other people, so don't try. If you are making improvements, you are on the right track.2. They Focus On The Good. Next, also be sure you are focusing on the good more than the bad. We all make mistakes - this is inevitable. Don't let yourself get hung up on them.Instead, focus on what you are doing that will move you forward. This is what really counts in the grand scheme of things. The more you focus on the positive, the healthier your mindset will be and the faster you will go on to see the results you're after.


3. They Allow Flexibility. Successful and healthy individuals allow for flexibility. They realize that not every day is going to go perfectly and, at times, they are going to have to make adjustments to their plans.They don't let it throw them off. Rather, they adapt and carry on. If you get too caught up in black and white thinking, you'll find it nearly impossible to stick with your 'back to health' program.4. They Find What Works For Them. Finally, the last thing they do is find what works. They know not everyone responds the same to each program and they aren't concerned about what worked best for their neighbor. They are concerned about what will work best for themselves. They listen to their body and learn it. It is the single best way to ensure program optimization.So have a look at your current approach. Do you possess these characteristics? Where can you improve? Take steps to get these healthy habits in place in your life so you can see long-term success in the future.

Type 2 Diabetes - Foods to Help Diabetics Have a Lower Blood Pressure Reading

It's common for people with Type 2 diabetes to also have high blood pressure. Unfortunately, doctors usually prescribe medication to reduce it. You can, however, eat particular foods which can help lower your readings...Bananas are low in sodium and are rich in potassium. If you don't have enough potassium in your diet, it can adversely affect your heart rate and muscles. You can use bananas in a variety of ways but fresh is the best, They're easy to eat and carry with you.Potatoes are low in sodium and contain plenty of fiber, magnesium and potassium. They don't contain fat or cholesterol. Potatoes can be prepared in healthy ways and you can have a portion that suits your meal without going overboard.Dark Chocolate contains flavanols that dilate your blood vessels and reduce blood pressure. Studies show they help people who are hypertensive but won't affect those whose pressure is normal. Choose dark chocolate 50 to 70% cacao for best results.Watermelon contains vitamin A, potassium, fiber and lycopenes. It also contains the amino acids L-citrulline and L-arginine which have a large amount of effects on your body - they help reduce hypertension and aid in healthy artery function.Green Beans contain fiber, potassium and vitamin C, all of which contribute to lowering blood pressure.Spinach is considered a superfood because it helps in many ways, including with hypertension. It has ample antioxidants which help to repair damage caused by free radicals. You can add spinach to your salads or even blend it in juice.


Berries are another food type to help lower blood pressure. Whether you choose raspberries, blueberries, strawberries or other varieties, you'll still get the benefits of anthocyanins, a natural compound designed to help keep you healthy and improve your blood pressure readings.Oats can be a treasure trove of goodness and help in many ways. They have loads of fiber and very few calories. You can make them even more nutritious by adding a banana or berries for flavor and to give you more benefits in a single meal. Have a bowl every morning and you'll get a healthy start to your day.Spices can help with hypertension. For example, garlic and cinnamon help add flavor to your food while keeping your heart health in good shape.Wild salmon contains plenty of omega-3 fatty acids. One benefit is it helps to stop your blood from clotting. This helps improve your circulation and heart health and reduces the risk of cancer and heart attacks.These are just some of the foods you should incorporate into your regular eating plan so you can stay healthy, control your blood pressure and Type 2 diabetes and enjoy life in general.

Type 2 Diabetes - Predicting Insulin Resistance During Pregnancy

Gestational diabetes, the kind newly diagnosed in pregnant women, is akin to Type 2 diabetes in that it is caused by insulin resistance. After pregnancy, women who are genetically predisposed to Type 2 diabetes are more likely to develop full-blown Type 2 diabetes in the future after a bout of Gestational diabetes.Researchers at Giresun University in Giresun, Turkey, looked at ways to predict insulin resistance before it can develop into diabetes during pregnancy.Their study, reported on in August 2014 in the Journal of Obstetrics and Gynaecology, included...

37 pregnant women with a slight degree of insulin resistance,

39 women with full-blown Gestational diabetes, and

40 healthy controls.
It was found the blood levels of a molecule called tumor necrosis factor alpha (TNF-alpha) were correlated with insulin resistance at 24 to 28 weeks of pregnancy. TNF-alpha, or cachexin, is released from the immune system and other cells throughout the body in order to fight viruses and prevent tumor formation.As part of the inflammatory response TNF-alpha can be a double-edged sword. Inflammation is part of the immune response to microbial invaders, but certain health conditions such as Type 2 diabetes are associated with inflammation. Several health problems including...

rheumatoid arthritis,

arthritis of the back,

inflammatory bowel disease,

psoriasis, and

asthma



are sometimes treated with anti-TNF-alpha medications. Following further research, could anti-TNF-alpha medications be used in the future to prevent or treat Gestational diabetes? Clinical research and treatment would have to be approached with great caution, because the drugs are new and some are still undergoing testing in nonpregnant women. At this point we can only speculate. In the mean time, perhaps a standardized test for insulin resistance measuring TNF-alpha could become part of clinical care during pregnancy.What we do know about preventing and treating diabetes during pregnancy - applies to every woman considering pregnancy...

having a body mass index below 25 is a good method of prevention, as well as

gaining only the amount of pregnancy weight recommended.
Most pregnancy weight gain should take place during the last three months. A diet rich in nutrients and low in fat, refined sugars and carbohydrates is a good idea for everyone at all times, and helpful for preventing diabetes developing during pregnancy - while producing a healthy baby. Lots of fruits and vegetables provide many nutrients and fiber with little sugar and few calories.Visit your family doctor, obstetrician, or midwife before conception to plan a healthy diet and exercise program.

Type 2 Diabetes - Getting Your Neuropathy Under Control

One of the possible complications of Type 2 diabetes is neuropathy, or nerve damage. Neuropathy is caused by chronically high blood sugar. The excess sugar in the blood eventually damages fibers of the small nerves in the body. Usually the nerves of the feet and legs are affected first, but the nerve damage can also affect the...

digestive system,

urinary system,

circulatory system, and

other parts of the body.
There are four main types of neuropathy. They are...

peripheral neuropathy,

autonomic neuropathy,

radiculoplexus neuropathy (which is also called diabetic amyotrophy), and

mononeuropathy.
Peripheral neuropathy is the most common type which starts in your feet and legs, and then moves to your hands and arms. The symptoms of this type of neuropathy include pain, tingling, and sensitivity, as well as numbness and difficulty feeling pain. These symptoms can lead to foot complications like ulcers and infections.Autonomic neuropathy is the type that can affect your heart, stomach, and bladder as well as your lungs and eyes. It is caused by damage to the nerves of your autonomic nervous system which controls these areas.Radiculoplexus neuropathy affects only the nerves in the buttocks, hips, legs, and thighs. It usually affects only one side of the body.


Mononeuropathy affects just one nerve at a time. It can cause severe pain but it usually goes away on its own.All of these types of neuropathy are caused by chronically high blood sugar - so tightly controlling your blood sugar reading is the best way to prevent them occurring in your body. Smoking and alcohol can also damage blood vessels and nerves, so avoiding any smoking and more than a moderate amount of alcohol, can also help.If you do have neuropathy, the best way to treat it is to slow the progression of the disease, decrease pain, and re-establish function. Keeping your blood sugar controlled and stable is the best way to slow or halt the progress of neuropathy. You can do this through...

following your healthy meal plan,

exercising, and

reaching or maintaining a healthy weight.
Also, if you smoke, it is wise to quit. If you drink alcohol, limit it to one drink per day for women and two per day for men.To relieve pain from neuropathy there are certain medications your doctor can prescribe to help you - medications such as lidocaine patches or opioids. There are also treatments to help you restore function lost through nerve damage. For example, if you have digestive problems or bladder problems caused due to neuropathy, these can be treated by medications and in some cases, lifestyle changes and behavioral techniques.

Type 2 Diabetes - The Stress Connection to Being Overweight and Prediabetes

In today's world, it's common to hear people talk about being 'stressed out.' And all that stress can be harmful to your health. Did you know stress may contribute to excess weight gain and in turn lead to prediabetes?There are a couple of different ways being stressed can lead to being overweight and related health conditions. Some people deal with stress by overeating. And if the extra calories eaten aren't burned off through exercise, weight gain occurs. But some people don't overeat when they're stressed, and they may not eat too much in general. So why are they still overweight?Being in a constantly stressed state has an effect on the different hormones released in the body. One of these hormones is cortisol. Cortisol is a stress hormone, and it affects fat storage and weight gain. When it's released, your body becomes better at storing fat. Cortisol also increases your appetite, including increased cravings for sugary and fatty foods. All of these effects of cortisol can combine to make you gain weight. So, even if you don't overeat, being stressed and producing more cortisol can cause you to be overweight, even obese.Being overweight increases your risk of developing prediabetes and Type 2 diabetes. When you gain weight, your body stores the extra weight as fat. These fat cells can make you resistant to insulin. As you become more resistant to insulin and your blood sugar increases, your pancreas works harder to produce more and more insulin to lower your blood sugar.


Over time, the cells of your pancreas can become worn out and stop producing sufficient amounts of insulin needed to carry sugar from your blood into your cells. This leads to insulin resistance, as we know, and leads to excess sugar in the blood and ultimately Type 2 diabetes develops. Fat cells can also build up in the pancreas and clog it, which further damage the beta cells that produce insulin.Reducing stress is an important way to manage your weight and prevent developing prediabetes and Type 2 diabetes. If you have Type 2 diabetes, reducing stress can help you to lose weight and better manage or even reverse your disease.There are many methods available for reducing stress. One way to fight stress is...

to make yourself take time each day to relax and take the focus off of everyday thoughts.
This helps combat the fight or flight response that takes place when we're stressed and increases cortisol. To get to this relaxed state, think about a certain word, sound, or phrase, and continue repeating the word. You can do this for as much or as little time as you want. Try this daily for the best stress reduction.

Type 2 Diabetes - Is Exercise Appropriate For Pregnant Diabetic Women?

Exercise is just as important as diet and in some cases as important as drugs in managing Type 2 diabetes. Getting enough exercise makes it so your body responds more effectively to insulin. During exercise, your body can use glucose for energy - even without taking insulin or oral diabetes medications. And exercise burns calories and helps you lose weight.With these benefits of exercise, you may be wondering if it's safe to continue exercising during pregnancy as a diabetic. The answer is yes - not only is it safe for you to exercise, it will greatly benefit you and your baby to exercise while you're pregnant. Here are answers to some questions you may have about exercising during pregnancy...1. What type of exercise is safe to do? Most types of physical activity are safe for pregnant women. Your doctor may advise you to avoid activities with a risk of falling, such as downhill skiing, and activities that involve lots of jostling, like horseback riding. There also may be types of exercise not safe for you because of diabetes complications. For example, if you have foot problems you may need to avoid high impact activities like running and aerobics.This still leaves lots of types of exercise you can do while pregnant. Most people can...

walk,

swim or do water aerobics,

lift weights,

work out on a stationary exercise bike,
and much more. The key is finding a type of exercise to fit your personality and lifestyle. When you find an exercise you enjoy, you'll be much more likely to stick with it.


2. How much exercise should a pregnant woman get? The recommendation for exercise - both during pregnancy and when you're not pregnant - is 30 minutes of exercise five days a week. If you were doing this amount of exercise before pregnancy, you should be able to stick with the same quantity, although you may end up doing more moderate types of exercise as your pregnancy progresses.3. What if the pregnant woman is new to exercise? If you weren't active before, it's not too late. You can still start a physical activity program while you're pregnant - a program that will benefit both you and your baby. Talk to your doctor first, and start out gradually. Even starting with a 10 minute walk is a good first step. You can keep adding time to your walk until you're at 30 minutes or more. Keep track of how active you are and tell your doctor so he or she can make adjustments to your diabetes care plan if needed.Each and every woman's situation is different, and she may require unique dietary and activity recommendations. A pregnant woman with Type 2 diabetes needs the care of a team dedicated to the management of a high-risk pregnancy - with a team approach the pregnancy usually ends happily with the birth of a healthy baby.