Tag Archive for: #wonderfullyfit

The Diabetic Exercise Program

/in , ,

An important part of any diabetic management program is regular exercise. The benefits of exercise are the same for everyone, whether they have diabetes or not. Improved physical fitness, improved emotional state, weight control and improved work capacity are all benefits of exercise.

Diabetics exercise increases the uptake of glucose by muscle cells, potentially reducing the need for insulin. Exercise also reduces cholesterol and triglycerides, reducing the risk of cardiovascular disorders. People with diabetes should consult their primary health provider before beginning or changing an exercise program.

diabetic

The ability to maintain an exercise program is affected by many different factors, including fatigue and glucose levels. It is as important to assess the diabetic’s usual lifestyle before establishing an exercise program as it is before planning a diet. Factors to consider include the diabetics usual exercise habits, living environment, and community programs. The exercise that the person enjoys most is probably the one that he or she will continue throughout life.

Everyone with diabetes should follow the guidelines set forth by the ADA when undertaking an exercise program. These include the use of proper footwear, inspecting the feet daily and after exercise, avoiding exercise in extreme heat or cold, and avoid exercise during periods of poor glucose control. The ADA further recommends that people over the age of 35 have an exercise-stress electrocardiogram prior to beginning an exercise program.

Exercise for Type 1 Diabetics.

In the person with type 1 diabetes, glycemic responses during exercise vary according to the type, intensity, and duration of the exercise. Other factors that influence responses include the timing of exercise in relation to meals and insulin injections, and the time of day of the activity. Unless these factors are integrated into the exercise program, the person with type 1 diabetes has an increased risk of hypoglycemia and hyperglycemia. The following are some general guidelines for an exercise program.

  • People who have frequent hyperglycemia or hypoglycemia should avoid prolonged exercise until glucose control improves.
  • The risk of exercise-induced hypoglycemia is lowest before breakfast, when free insulin levels tend to be lower than they are before meals later in the day or at bedtime.
  • Low-impact aerobic exercises are encouraged.
  • Exercise should be moderate and regular; brief, intense exercise tends to cause mild hyperglycemia, and prolonged exercise can lead to hypoglycemia.
  • Exercising at a peak insulin action time may lead to hypoglycemia.
  • Self monitoring of blood glucose levels is essential both before and after exercise.
  • Food intake may need to be increased to compensate for the activity.
  • Fluid intake, especially water, is essential.

Young adults may continue participating in sports with some modifications in diet and insulin dosage. Athletes should begin training slowly, extend activity over a prolonged period, take a carbohydrate source such as an energy drink after about one hour of exercise, and monitor blood glucose levels for possible adjustments.

In addition a snack should be available after the activity is completed. It may be necessary to omit the usual regular insulin dose prior to an athletic event; even if the athlete is hyperglycemic at the beginning of the event, blood glucose levels will fall to normal after the first 60 to 90 minutes of exercise.

Exercise for Type 2 Diabetics.

An exercise program for the type 2 diabetic is especially different. The benefits of regular exercise include weight loss in those who are overweight, improved glycemic control, increased well being, socialization with others, and a reduction of cardiovascular risk factors.

A combination of diet, exercise, and weight loss often decreases the need for oral hypoglycemic medications. This decrease is due to an increased sensitivity to insulin, increased caloric expenditure, and increased self esteem. In fact regular exercise may prevent type 2 diabetes in those at high risk for getting this form of diabetes.

Here are some guidelines for type 2 diabetics undertaking an exercise program.

  • Before beginning the program, have a medical screening for previously undiagnosed hypertension, neuropathy, retinopathy, nephropathy, and cardiac ischemia.
  • Begin the program with mild exercises and gradually increase intensity and duration.
  • Self monitor blood glucose before and after exercise.
  • Exercise at least three times a week or every other day, for at least 20 to 30 minutes.
  • Include muscle-strengthening and low-impact aerobic exercises in the program.

Diet, medication and exercise are all an important part of a successful program to manage diabetes. It is important for any diabetic to incorporate all three into their lives to control and prevent the many complications that this disease can bring.

Wonderfully Fit Personal Training

Tips For Healthy Holiday Eating This Season

/in , ,

As the holidays are fast approaching we are all caught up in the excitement and joy of the season. Suddenly there are so many gatherings; office parties, family dinners and friends getting together to celebrate the season. This is a very challenging time of year to maintain your weight and to not put any weight on at all. Most people will gain weight over the holidays.

There is simply such an emphasis on food that it is nearly impossible not to do so. And more than weight gain is the often very unhealthy food choices that also occur which can ultimately affect our good health. Most of the foods revolve around high levels of sugar, salt and fat. There are several strategies that you can incorporate to help you stay not only healthy but fit during the holiday season.

holiday

Limit Sugars:

Yes, you will be overwhelmed by the amount of cakes, cookies and assorted sweets that seem to be everywhere. You should definitely enjoy yourself and indulge in the pleasures of these delicacies. However you need to learn to exercise portion control. There are many ways to enjoy these foods without going overboard. If you are preparing some of these foods you can substitute some of the traditional ingredients for more healthy lower sugar choices. For example, you can cut the amount of sugar you use in a recipe by more than half by adding the additional ingredients of cinnamon or vanilla. This will add the extra sweetness factor that the recipe needs to taste just as good. Traditional toppings such as frostings can easily be replaced with fresh fruit.

Limit Salt:

This same principle can be applied to the amount of salt you consume. Many condiments are loaded with high salt content. You can easily substitute some of these condiments with various herbs and flavored vinegar. Also look for lower sodium versions of these favorite condiments.

Limit Fat:

There are numerous ways to lower the amount of fat in holiday dishes. When making gravies you can use low fat milk instead of cream. Look for lighter versions of various oils such as extra light virgin olive oil.

Some More Easy Substitutions:

For stuffing you can reduce the amount of bread used by using more chopped vegetables such as celery and onions as well as cranberries and apples for an extra burst of flavor. Add chicken broth to dressing for extra moisture. Chill gravy after preparing it and then scoop the fat content off the top before reheating and serving. You can prepare a delicious skinless turkey breast and cut out 11 grams of fat per serving by doing so. The traditional green bean casserole can be topped with almonds instead of the usual fried onion rings. When preparing mashed potatoes do not use cream and butter. Instead use low fat milk and chicken broth. The heavy cream used in egg nog can be substituted with soy-milk and yogurt and be just as delicious.

Be realistic:

It is not realistic to expect to go on a diet during the holidays. You goal should be to maintain your weight and not over indulge and put on extra pounds. You should not try to skip meals in an effort to be able to eat more later. This is not an effective technique for weight stability. Always make sure you have eaten adequately before an evening holiday gathering. Nibbling on some fresh fruit before leaving will help keep your appetite in check. When you arrive take a good look at the food choices available to you, particularly if it is being served buffet style. Try to focus on what you like best and eat only those choices along with a healthy side serving of vegetables to also fill you up more quickly. Sit down and enjoy your meal. Don’t try to eat too quickly. Make it more of a social experience as you savor your favorite holiday treats. Listen to your body’s cues that it is feeling satisfied and do not push it to the point of feeling stuffed.

Don’t Forget Exercise:

With the business of the holidays many of us simply fail to continue to exercise. We have so many excuses for doing so such as being too busy or feeling like it is okay to take a break from your routine. Although this is fine, you want to be careful not to extend the break for too long and then become complacent towards exercise. In fact, this is the ideal time to recommit to an exercise program in that it will help you to refocus your energies onto healthy habits in your life. Exercise will also increase your metabolism which will help you to avoid putting on those holiday pounds. It is also a stress releaser which is a big problem for many people at this time of year. With New Year’s resolutions around the corner why not get a jump start and put those resolutions into reality by beginning a healthy and consistent exercise routine.

Limit Alcoholic Beverages:

Yes, holiday drinking is a tradition. There are simply likely no gatherings that do not include a festive array of holiday drink choices. Of course it is important to not over drink for the obvious reasons of it being unhealthy and potentially unsafe. However, you may also fail to realize how high in calories these alcoholic beverages can be. One mixed drink can be more calories than an entire meal. So choose your drink choices wisely and limit the portions to a reasonable amount. Additionally drinking too much lends itself naturally to overeating, another reason to be more moderate in your consumption.

Mind over Matter:

The holidays can actually be a good time for you to think about what the true meaning of the season is. We are all so used to be focused on what we can receive at this time of year, whether from delicious foods or expensive presents. However you can choose to reflect on other ways to enjoy the season by thinking about what you can contribute to others. For example, many people use this time of year to give back to the community and to those less fortunate than themselves.

There are so many wonderful organizations and projects that you can get involved with that short term commitments. For example, volunteering at a food bank or shelter to serve holiday meals is a wonderful way to instill a different meaning to your season. This does not mean you shouldn’t enjoy the holidays with family and friends. You should have happy times and build lasting memories. By learning to create more balance in life you can easily control your eating habits during the holidays and perhaps arrive in the New Year a healthier and more fulfilled you.

Benefits of Diabetic Exercise

/in , ,

For a person with diabetes, regular exercise is especially important. It helps control the blood sugar levels and high blood pressure. People with diabetes are prone to high blood pressure and heart diseases, so those who exercise daily are less likely to suffer from heart attacks or stroke.

Healthy fitness routines help control blood glucose levels because exercising muscle cells use more sugar and oxygen than those at rest. It increases the body’s sensitivity to insulin, making it more responsive to insulin treatments and insulin that’s naturally produced by the body.

exercise

There are two main types of common exercise for people with diabetes. One is aerobic exercise that includes brisk walking, dancing, cycling, swimming, jogging, team sports, etc. This type of exercise makes our heart and lungs stronger, lowers blood pressure and blood lipids. Another is anaerobic exercise that usually involves some weight training which builds muscle cells.

Before you start any exercise routine, it’s important that you select the right type of exercise that’s suitable for you. If you’re out of shape or have been recently diagnosed of having diabetes, then you should consult your physician before starting an exercise program.

When choosing an exercise routine it’s important to bear in mind that you must not put unnecessary stress on your feet. You should try to avoid activities such as running, jogging, or jumping that could possibly cause injury to the feet. Diabetes can cause a nervous disorder called diabetic neuropathy that results to the weakening of the nerves. The feet are usually the most affected part so swimming, cycling and walking are more reasonable choices.

Start with less strenuous exercises first since it could elevate blood pressure and may even cause hypoglycaemia. Always remember to warm up before starting any physical activity. Any sudden activity imposes pressure on the heart. Do some light stretching for at least 5 minutes to prepare your muscles.

Research shows that walking daily can cut down the risk of prematurely dying. People who walked for at least two hours a week had nearly a 40% reduction in death from all causes. Walking is a cardiovascular exercise, it makes you breathe heavily and you can feel your heart working harder. But make sure it does not lead to palpitation. If you think you’re becoming too tired then slow down a bit. You wouldn’t want to overexert yourself.

Carry enough sweets with you at all times. Chocolate is a good source of sugar and an immediate charger for your body. Too much physical exercise may drastically reduce blood sugar levels that could lead to fatigue. Chocolate could help normalize your state. Just make sure you’re not tempted to eat more than you need to.

Physical exercise is known to prolong life and allow us to live healthier lives. It prevents developing heart diseases and certain cancers. But for diabetics this can be tricky because of the unpredictability of the disease. Just like with the diabetes diet, it must be carefully monitored. Too much food consumption could lead to stroke and heart diseases, but not enough food consumption could also lead to hypoglycaemia.

Exercise is good for counteracting diabetes, but too much exercise could also bring dire consequences to a person’s health. Everything must be done in moderation. So regularity, duration and intensity of the exercise must be considered.

Wonderfully Fit Personal Training

Tips on Healthy Holiday Eating

/in , ,

It seems like just as soon as those holiday carols start playing in elevators, our weight starts climbing up and up.

You know it’s coming. Everywhere you turn, there are sweets and treats and indulgences: next to the checkout register, in the break-room and on desks at work, and on every end table and counter-top at every home you visit.

holiday

When you’re not having something waved under your nose, you’re rushing around with the shopping and errands and preparations, probably not taking the time you need to get a proper meal.

But then during the holiday season, big, abundant, sit-down dinners are likely to make their way into the schedule of even the most harried and hurried among us.

With all that to contend with, many people find the temptations too much to bear, and simply give up on healthy eating altogether during the holidays. But don’t surrender! If you recognize going in that these challenges will be there, and arm yourself accordingly, it needn’t be the fight of your life just getting through to January.

A defensive attitude

Perhaps the most important attitude adjustment is to be sure that you’re thinking of yourself not as a person who is trying to lose weight or even someone trying to avoid junk.

If you’re trying to eat better and get healthy, then think of yourself as a person who eats well and makes healthy choices. Successful people do what successful people do. When you walk in to work first think in the morning and you’re faced with a plate of frosted candy-cane cookies, just recognize that healthy-eating people such as yourself just don’t eat that sort of thing for breakfast. Smile, nod, and keep walking.

It also helps to be forearmed with a few defensive thoughts to call up in case someone brings that plate of cookies right over to you. Think of what motivates you to be eating better and getting healthy to begin with. We have our patients write these out on index cards and keep their top motivations with them for quick reference in moments of temptation.

And if someone is particularly insistent about trying to ply you with sweets or goodies, be ready with a polite way to decline. You might want to try a few out in advance, just so you’re ready and skilled with the “no, thank you,” defense.

But don’t say, “I’m dieting.” That’s only going to invoke sympathy and good-natured encouragement to live a little. Remember that you’re trying to eat better because you want to live a little longer.

Avoidance strategies

When you’re faced with that big sit-down meal at Grandma’s, plan in advance to NOT get so full that you’re uncomfortable. Sure, the food is delicious and evokes all sorts of wonderful nostalgia, but you don’t need to overeat to enjoy the memories. Chew slowly, savor each bite, really appreciate those special dishes. It’s a much better way to enjoy them than doing the stuff-and-suffer.

And start by taking small servings to begin with. Many of us were raised to “clean our plates,” and we feel obligated to finish whatever is served, whether or not Mom is watching. But if you’re full, stop. That mountain of mashed potatoes isn’t Mr. Everest, and you don’t have to eat it just “because it’s there.”

And ask for small servings or serve yourself in small portions to start with. If you’re truly still hungry, you can go back for more. That way, you won’t be jam packed with something that was just filler, leaving room for seconds of the really delectable dishes.

Another trick to help slow the overeating at holiday parties is to try for buffet serving rather than putting all the food on the dining table.

We actually recommend this to patients year round, so that when they’re at home, they fill the plates from the stove and bring them to the table. That’s because repeated studies have shown that if the food is within arm’s reach, we’ll eat it. But if we’ve got to go and get it, we are less likely to have more.

Even a more formal meal can include service from a buffet away from the main table. And if you’re a guest, no matter how your host has arranged to serve, after you’ve finished eating a plate, give it a moment to settle in before going for more.

It takes about 30 minutes for the hormones that signal satiety to get the message from the stomach to the brain. Don’t keep packing just because your brain doesn’t know your tummy is done.

The at “arm’s-reach” defense is useful for snacks, as well. Look for a seat further away from the bowl of chips and don’t stand next to the tray of hors d’oeuvres when you’re chatting at the office party.

If you’re somewhere that you might feel uneasy, consider wearing something with pockets so you can comfortably stand with your hands idle. Many people munch at parties just to be doing something, especially if they feel uneasy in conversation.

Road rules

And finally, there are a few other simple defenses you can employ that will serve you equally well at a holiday party or if you hit the drive through in the midst of your shopping:

Hold the sauce 

You can knock 100 calories or more off most sandwiches or salads-not to mention that pile of potatoes-by skipping the special sauce, dressing, or gravy.

Skip the soda 

A wide array of sodas on the buffet table may look hospitable, but regular soda will add hundreds of calories to a meal. A nice glass of ice water goes beautifully with any holiday meal; unsweetened ice tea or diet sodas are a decent second choice.

Don’t supersize 

Stick to reasonable-sized portions. Holidays are a great time for appreciating the abundance in our lives, but we can do that without upgrading to the supersize meal, either in the drive-through or at Grandma’s holiday buffet!

Remind yourself that you don’t have to eat everything you’re served, that you can take small servings and have more later, and that it’s okay to say no, even if more is offered. Holiday dining should be a pleasure, not an annual experience in extreme eating.

Wonderfully Fit Personal Training

10 Healthy Holiday Eating Do’s and Dont’s

/in , ,

Here are 10 do’s and dont’s to help you continue eating in a healthy way this Christmas.

healthy

DO:

Do eat low-fat dairy products. Substitute low-fat dairy in all recipes that call for dairy.

Do eat lean meats. Trim off the visible fat from all meat. Remove the skin from chicken and poultry. Bake turkey on a rack so that fat drips away.

Do plan in advance to avoid high-fat, high calorie Holiday fare offered at office parties and family gatherings. You can fill up on healthier food such as vegetables and fruit or soup before you attend these gatherings. Or you could offer to prepare a healthier alternative for yourself and other weight watchers.

Do keep low-fat frozen dinners, sandwich & tortilla fillings and healthy pre-cooked meals on hand for days when there’s no time to cook.

Do center holiday entertainment around non-food related activities.

Don’t:

Don’t make the mistake of ‘saving up’ calories by going hungry before a party. This will only make you so hungry that you’re sure to overeat, and be less likely to make healthier choices.

Don’t start a new diet at this time of the year. It is difficult to focus on new eating habits when you are surrounded by so many temptations.

Don’t try to loose weight. Instead focus on maintaining your weight by watching your portions and making healthier choices.

Don’t stand next to the buffet table. Put some small portions of the healthiest choices onto a plate. Then move to the opposite end of the room and start mingling with the other guests.

Lifestyle Tips For the Healthy Diabetic

/in , ,

Here are some lifestyle tips for the healthy diabetic:

healthy 1. Change your diet.

A healthy diet coupled with proper nutrition can help the diabetic manage his or her condition. Obese people are at more risk to diabetes. So it is very important for diabetics to maintain a healthy weight. Actually, it is not only the diabetics who need to eat healthy. Changing your diet to healthier alternatives can help prevent other diseases in the long run. It is essential for the diabetic to especially cut down on carbohydrates, because glucose comes from this food group. And diabetes is concerned about the erratic levels of glucose in one’s body. The amount of fats and salt one takes in should also be controlled. Diabetes has some associated risks including high blood pressure and high cholesterol. Healthy eating can simply help in minimizing these associated risks and prevent any more diabetic complications.

2. Lead an active lifestyle.

Being sedentary is the worst thing a diabetic can do. Daily exercise can help a diabetic lose weight and maintain it at healthy levels. As mentioned earlier, diabetes has some associated risks like high blood pressure and high cholesterol.. Exercise can lower bad cholesterol levels and raise good cholesterol levels. Exercise also lessens stress levels of the body. Another benefit of exercise is that it releases endorphins which are the natural pain relievers of the body. Exercise makes the blood circulate normally which is sometimes constricted due to the high glucose levels coming from diabetes.

3. Monitor your glucose levels constantly.

Glucose testing on a constant basis can help the diabetic monitor his or sugar levels and make adjustments on their food and medicinal intake. A diabetic who does not know how to check up on his or her glucose level is like a beginner driver mindlessly maneuvering a vehicle. It is definitely imperative that a diabetic knows how to test his or her glucose level. This will aid the diabetic in controlling his or her food intake. This will also warn the diabetic if his or her physical activities are not enough. All diabetics have a mark or goal on what their glucose level should be. Testing constantly can help diabetics in managing properly their condition.

Diabetes should not be life sentence. With discipline, a diabetic can lead a healthy and happy life. The above lifestyle tips are simple enough for the diabetic to follow. Constant encouragement from family and friends can help the diabetic achieve this healthy lifestyle. Except for constant glucose testing, the said lifestyle tips are actually applicable to everyone. And apart from for gene-influenced diabetes, diabetes can actually be prevented. Even people without this condition should be aware of the above lifestyle tips in order to prevent going into the other direction.

Wonderfully Fit Personal Training

5 More Important Things You Can Do To Stay Healthy

/in , ,

Health disease is often caused by unhealthy eating, smoking, and by our level of physical behavior and activity. The common thread here is human behavior which to a great extent is causally involved in major organic disorders. In fact, studies have shown that half of all organic illnesses that patients complain about have psychological factors among the basic causes.

In this context, let’s look at five more important things you can do to stay healthy:

health

Know that health is both mental and physical.

To get the maximum enjoyment out of life, you should pursue the care and feeding of both your body and your mind. Symptoms of distress in your life need to be understood in the context of your entire body, not just the immediate area affected. Think of your health as a broad goal for both your body and your mind. Doctors found patients with physical ailments who received a combination of physical and mental therapies were two and a half times more likely to making a long term successful recovery than patients who receive treatment only for the physical condition.

Stop Worrying. You Can Worry Your Health Away.

Feeling out of out of control, feeling a sense of dread, and feeling a sense of inadequacy are threats to your dispositions as well as threats to your health habits. When we feel vulnerable, we are less likely to maintain healthy living habits and more likely to turn to unhealthy and excessive behaviors as a comfort to our feelings. However, the relief is quite temporary, while the health effects are lasting. Doctors found that people who experience high levels of anxiety were up to seven times more likely to practice poor health habits.

Remember that the route to a healthy living is found in your home and in your life.

The route to a healthy life is not found in doctors’ offices or hospitals. It is found in our homes and our lives. Enjoying your life and the people around you will contribute to your health and reduced effects of aging. People who described their home lives as satisfying were 24 percent more likely to live beyond normal life expectancy.

Watch Your Home Life.

Conventional wisdom has it that work stress can be the main hurdle to healthy living. For most people, however, home life is a far more significant factor in overall health than work life. The positive effect of a good home life is far more powerful than the negative effect of a bad work life. Researchers who studied the effect of work and marriage on health found that the strain of a person’s job was unrelated to long term blood pressure. Those with strong marriages, though, showed an 8 percent improvement over time. Those with struggling marriages, conversely, deteriorated by 6 percent

Maintain Healthy Relationships with Those who are Important in Your Life.

Our health is not just a reflection of our habits, it is also a reflection of our lifestyle and the people around us. People who enjoy strong relationships are healthier because they feel less stress generally and tend to deal with stressful situations better. Cherishing your relationships with family and friends is as important to your health as eating right and exercising.

It is important then to take control of your health. The greater your sense of control over what you are doing and what will occur to you, the less wear and tear you will put on your body. By focusing on remedies and solutions to the problems that arise, you can keep your attention to what you can do in any situation instead of which you can’t do.

Tips on Lowering Your Risk for Diabetes Type 2

/in , ,

The body relies on the entry of glucose into cells to generate energy for various activities and body functions. This entry is facilitated by the action of insulin which drives glucose into cells. Type 2 diabetes results when there is either not enough insulin or the body’s cells are resistant to its actions. This leads to accumulation of glucose within the bloodstream leading to symptoms such as fatigue, frequent thirst and urination.

Here are some useful tips to help lower your risk of having or developing type 2 Diabetes Mellitus.

diabetes

Eating healthy

Out with the junk and in with the healthy. Including larger quantities of fruits and vegetables in your diet has been claimed by scientists to lower the risk of Type 2 Diabetes Mellitus. Fruits and vegetables are easily digested, contain essential nutrients and other vitamins and minerals which are great for your body. Eating healthy also reduces your chances of eating unhealthy, cholesterol-laden foods which increase your risk for diabetes.

Shed some weight

Obesity is a risk factor for type 2 diabetes Mellitus. It also predisposes to other metabolic conditions and diseases such as heart disease. Eating healthy or going on a diet may help but the best weight loss remedy is via surgery. For patients already with type 2 Diabetes Mellitus who are overweight, surgery for type 2 diabetes Mellitus not only helps them lose weight, it’s also proven to cause long term remission to many patients.

The less you stress, the better

Our world today is riddled with stress right from our waking moments, till when we return back to bed. Lowering our exposure to stress and coping with stress better can lower risk for developing diabetes Mellitus type 2. Practicing meditation, yoga etc can help declutter our minds and helps us get through the stress of the day. Partaking in exercise can also help reduce our stress levels.

Give up smoking

Smoking has several deleterious effects on the health of smokers. According to health experts, it has been identified as an independent risk factor for developing diabetes. In addition, it heightens the risk of developing complications in individuals who already have diabetes. Smoking is associated with insulin resistance which predisposes to diabetes. Although quitting smoking can be quite difficult, it is not too great a price to pay in exchange for a healthier life.

Healthy sleep is good for you

For a healthy life, it is generally recommended that individuals get adequate sleep of at least 8 hours a day. Sleep deprivation or getting less than adequate sleep time can increase your risk of developing diabetes.

The above tips are simple ways to lower your risk of developing type 2 diabetes Mellitus. Weight loss and eating healthy are particularly key. Diabetic patients can benefit from surgery for diabetes type 2 as a result of its proven benefits.

Wonderfully Fit Personal Training

Foods To Eat For Staying Healthy

/in , ,

There is a widespread perception that excluding unhealthy foods from your diet is the way to healthy life but mostly people forget that healthy diet is not all about cutting what you should not eat but also its about including some foods which are beneficial for your health.

There is a long list of foods which are excellent for improving our health and well-being and protect us from many diseases. In this article let us discuss about some of the foods which we must eat regularly to stay healthy.

healthy

Nuts

They are an excellent source of monounsaturated fats which are highly beneficial for our body. They help in reducing bad cholesterol and prevent heart diseases. Nuts are also an excellent source of protein and naturally contain antioxidants. It is advised to eat Nuts in moderate quantity as they are high in calories.

Beetroot

Recent studies have confirmed that drinking beetroot juice during exercise regime helps in improving stamina as well as it is helpful in lowering cholesterol levels and control blood pressure. It is the most recent food to be hailed as a Super food.

Onions

Studies have revealed that onion and garlic are an excellent remedy to lower cholesterol levels in the body as well as they have anti-bacterial and anti-viral properties.

Green Leafy Vegetables

It has been always suggested and recommended by our elders to eat a lot of green leafy vegetables and there is reason behind it. These vegetables are a rich source of many nutrients like calcium, iron, vitamin c, potassium and so on. Spinach is also rich in estrogen hence serves as a good nutritious food for women. If you want to improve your heart, eye and overall health include lot of green vegetables in your diet.

Oats

We are well aware that grains are excellent for maintaining our health but to derive maximum benefit from them it is advised to eat them in their natural state that is why oats have become so popular. They are rich in minerals like iron, zinc and calcium and vitamins. It is one of the most commonly eaten breast fast item these days. It helps in controlling blood pressure, reduce chances of diabetes, lowers cholesterol levels and are easy to digest.

These were some of the foods which should be in your regular eating menu. We are what we eat hence to remain healthy and disease free in today’s changing environment it is very important to keep a close watch on our daily dietary intake.

Make Some Lifestyle Changes and Reduce the Risk of Diabetes

/in , ,

The latest research findings suggest that many individuals could be pre-diabetic for up to 10 years, and that individuals over the age of 40 years are more prone to be diagnosed with Type 2 diabetes.

However, there are a number of lifestyle changes that individuals can make to reduce the risk of Type 2 diabetes, and that will obviously have other lifestyle benefits. Diabetes is irreversible and happens when excess glucose or sugar accumulates in your blood, either due to a lack of insulin or because the insulin produced simply stops working properly.

diabetes

1) Get some exercise

It has been proven that increasing your exercise regime can seriously reduce the risk of diabetes. It is suggested that you should try and exercise for at least 45 minutes at least 5 times per week. The exercise should be vigorous enough to work up a healthy sweat, and can include a good brisk walk, jogging, running and even cycling. Try to fit as many of the activity sessions you can during the workweek, and then on weekends you should get in a couple of longer workouts that really work up a sweat.

2) Cut down on the refined carbohydrates

When eating a high refined carbohydrate diet, this increases insulin resistance and can lead to obesity. A good diet that cuts back on the refined carbohydrates will reduce the risk of being diagnosed with diabetes significantly. Refined carbohydrates are usually found in things such as pastries, biscuits and cakes.

3) Stop smoking

Smokers, even casual smokers, have a higher risk profile of being diagnosed with diabetes, and so obviously your best bet is simply to quit immediately. Smoking raises the risk of a number of other health related issues, so if you make just one lifestyle change, quitting your smoking habit would be the best option.

4) Lose some weight

Studies have shown that by losing just 10% of your body weight, you can improve your insulin resistance levels and lower raised blood sugars. The heftier your are, the more at risk you are of being diagnosed with diabetes.

5) Home based treatments

You do not have to follow a completely medical path to reduce your risk of diabetes. Some studies have shown that the intake of cinnamon can improve the efficiency of insulin in helping the body metabolize sugar.

Cinnamon can now be found in a number of health shops and is usually found in the form of supplements.

It is important to assess your risk factors and to determine whether you may fall within the high risk category of potential diabetes sufferers. It does not hurt to make a number of these lifestyle changes and reduce the risk of being diagnosed with Type 2 diabetes.

Many of the lifestyle changes will also work wonders for your overall well being, so even if you are not at risk of diabetes, the lifestyle changes can be of benefit to you.