Your health care provider has probably recommended that you stay active to keep your blood glucose levels stable.? This is because daily exercise helps your insulin work more effectively.? According to the American Diabetes Association (ADA),staying active most days of the week means better health outcomes for people with diabetes, or who are at risk for diabetes. What is considered staying active? According to the ADA, staying active includes: At least 3 minutes of light activity, such as walking, leg lifts, overhead arm stretches, or side lunges, if you’re sitting or being inactive for 30 minutes or more. Moderate aerobic exercise, such as brisk walking, biking, swimming, water aerobics, walking stairs, or jumping rope, for 150 minutes (2 ? hours) each week. Strength exercises, using free weights or resistance bands, 2 to 3 days a week, preferably every other day. 2 to 3 days a week of stretching and exercises like yoga or tai chi to help stay flexible and to maintain balance. Should my activities depend on the type of diabetes I have? If you have type 1 diabetes, you are more at risk of getting low blood glucose levels after you exercise. You’ll want to make sure that [...]]]>
It seems everywhere you turn, the word “healthy” is used on food labels from granola bars to lunch meats and yogurt to pudding. “Healthy” is used so much the meaning has been lost. Nearly twenty years ago, low-fat was the craze, and foods low in fat were considered healthy. But now we know that some types of fat are actually good for us. So the United States Food and Drug Administration (FDA) is changing the way healthy is defined in the food industry.]]>
In addition to healthy eating and exercise, getting enough fluids is a vital part of a healthy lifestyle.? According to the Centers for Disease Control, most Americans get their recommended amount of daily fluids, but about two-thirds of that does not come from plain water. How much fluid should you drink each day? 2004 guidelines from the Institute of Medicine suggest that adult men should have about 125 ounces of fluid a day, and adult women should have 91 ounces a day.? This is about 15 cups ?a day for men and 11 cups a day for women.? Most of this should come from plain water or healthy fluid sources, such as unsweetened beverages and fruits and vegetables, as well as low-sodium soups. And the study says… A recent study from the Centers for Disease Control showed that on average, Americans are getting their fluid requirements with about 117 ounces a day for men, or 14 cups, and 93 ounces a day for women, or about 12 cups. However, only about one-third of this was from plain water.? The rest of this fluid was from other fluids, such as soda and juices, or through food sources. The study suggests that [...]]]>
When you think of caring for your diabetes, you might think about counting carbohydrates, self-testing your blood glucose levels or managing your medicines (with the help of your doctor). These are all important things to do, but the American Diabetes Association (ADA), in its 2016 Standards of Medical Care, says that there should be more focus on you and your specific, customized needs. ]]>
Joint discomfort can come from a variety of conditions that can involve the joint, the fibrous tissue capsule that surrounds the joint, bursa (the fluid-filled sacs between muscles, tendons or joints), and even the muscles that support the joint. People with diabetes are additionally at greater risk for joint discomfort related to nerve damage, cardiovascular conditions and obesity. Recommendations for managing joint discomfort include exercise, physical therapy, pain relieving medicine and heating pads, depending on the cause of the discomfort. Supplements such as Cosamin?DS have shown to be very effective in helping to maintain cartilage health and reduce joint discomfort.]]>
Is your blood pressure at a healthy level? Keeping your blood pressure at a healthy level is important to help prevent heart attacks, strokes, and other heart problems. New guidelines released by a group of experts talk about new ways for patients to manage high blood pressure as well as ways for doctors to treat patients with high blood pressure.]]>
Keeping your blood glucose levels under control can be hard to do when you’re busy, especially if you count carbs as part of your balanced meal plan. You may not always have time to count carbs when you have to grab something fast at work, or while running errands. At these times, meal replacements may be just the help you need to keep your blood glucose levels on track. What exactly are meal replacements, and how can they help improve one’s health? The answers to these questions can be found in the full article, here.]]>
This past weekend, I visited my local Costco warehouse in the Annapolis, Maryland area for the first time. After walking through Costco, I realized that it is not just a store for those with large families and bulk shopping needs. With the vast array of healthy food options and wholesale prices of such items, Costco is a great place for anyone who wants to live a healthy lifestyle on a budget, especially for those trying to prevent or control diabetes.]]>
Are you confused by the glycemic index, carb counting or carb exchanges? Studies have shown that losing as little as 5 to 10 percent of your body weight can help you lower your risk of chronic disease such as diabetes. But too many people try to lose this weight too quickly, using fad weight loss programs and other unhealthy approaches. A recent study in Diabetes Care shows that regardless of actual weight loss, just learning to make healthy eating and exercise a part of your daily life is enough to lower your risk.]]>
Recently, a few different studies have shown that one glass of red wine each day can benefit your heart. This may be true to some extent, due to the antioxidants (anti-aging substances) found in red wine. However, it is important to keep in mind that there are harmful effects as well as benefits to drinking alcohol every day.]]>
Eating plenty of fiber can help you reach and stay at a healthy weight, absorb more nutrients from the foods you eat, and to help keep your blood glucose levels stable. But it can be hard for you to get the suggested 30 grams of fiber a day from fruits and vegetables alone. Adding a whole grain, nut, or seed to your meals and snacks may help fill in the gap. Experts from the research site Medical News Today suggest adding chia seeds to your meal plan to help you get more fiber. Chia seeds come from a flowering plant in the mint family, and can be added to just about any food or drink. It is not only full of fiber, but also protein and vitamins and minerals like calcium and phosphorus. Together, these are great for bone health. It has also been found that chia seeds contain more omega-3 fatty acids than the popular flaxseed. One ounce of chia seeds has just 138 calories, 8 grams of fat, and 12 grams of carbs (of which 10 grams are fiber). Sprinkle chia seeds on your salads, pizzas, or sandwiches for a healthy crunch. Also, since chia seeds can absorb [...]]]>
Heart disease is one of the biggest causes of preventable death in the United States. High blood pressure is one major heart disease risk factor. High blood pressure, also called hypertension, happens when the arteries in your body narrow or harden, making it harder for blood to travel to your heart and other body tissues. If you have high blood pressure, you are more at risk for heart attack, stroke, heart failure, kidney failure, or early death from such causes. Since the year 2000, the number of people with high blood pressure in the United States has risen by nearly one-fourth. For those aged 45 to 64, men had a nearly six-tenths increase in high blood pressure, while over one-third more women were diagnosed with high blood pressure between 2000 and 2013. Health experts believe that high blood pressure can be lowered with proper lifestyle changes, adequate medical care, medicines, and workplace wellness programs. Those who have high blood pressure (or who are at risk for it) should be sure to visit their healthcare provider on a regular basis, stay active, manage stress, and eat a heart healthy meal plan with plenty of whole grains, fruits, vegetables, lean proteins, and [...]]]>
A recent study published in the journal BMC Medicine showed that those who ate more fiber-rich whole grain foods may live longer than those who don’t eat them very often. Researchers looked at adults aged 50 to 71 over about 10 to 15 years. They tracked the subjects’ health status and fiber consumption. It was found that those who ate the most fiber had a two-tenths lower risk of death during the study, as well as lower risks for cancer and diabetes. The subjects who had the most fiber were less likely to be obese, less likely to smoke, and consumed fewer calories daily on average, compared to those who had the least amount of fiber. Those who received the most benefit from fiber had about 34 grams per 1,000 calories consumed each day. This means that if they had 2,000 calories each day, they took in about 68 grams of fiber. On average, Americans only get about 16 grams of fiber a day, which is half of the suggested amount for adults. Having more whole-grain products may actually help you eat fewer calories each day, since fiber slows down digestion. This helps you absorb more healthful nutrients from the [...]]]>