3 SIMPLE STEPS PREVENTING AND CONTROLLING DIABETES

Diabetes has reached epidemic proportions in the United States mostly due to processed foods. It will be impossible to prevent or control this disease without doing the following three things.

1. DIET

• Eat plenty of protein: eggs, fish, chicken, some red meat, raw nuts & seeds, peanut butter is ok but look at the label for sugar content.

• Add lots of green leafy vegetables: romaine lettuce, spinach, cabbage, broccoli, brussel sprouts, (eat the fresh or frozen variety, stay away from canned). And eat a variety of other vegetables: whatever you like but again stay away from canned. You can eat some fresh fruits but be careful of sugar amounts and limit fruit juices.

• Allow yourself only small amounts of whole grains such as whole wheat bread, pasta or long grain brown rice (white flour and rice have had all the nutrition removed so when you eat them they are just added calories, which none of us need).

• Stay away from white sugar as much as possible (this is in almost all processed foods, so watch your labels).

• Absolute NO NOs are: High Fructose Corn Syrup, Aspartame, MSG, and Trans Fats.

• It is better to eat 4 or 5 small meals a day. This keeps your blood sugar from dropping out and keeps you from getting hungry.

• Caffeine turns to sugar after consumption, so it’s a good idea to limit your coffee intake, or you might want to drink de-caffeinated coffee instead.

• Cinnamon has been found to help insulin keep your blood sugar levels even. Try adding 1/2 teaspoon to your food daily.

• Start reading the labels on food before you buy. I set my reading glasses on my head when I start grocery shopping and scan everything to make sure it doesn’t include those big no, nos.

2. EXERCISE

If you already do some exercise, hurray for you and keep it up. If not, start walking a little bit everyday. Work up gradually to a 30 minute walk at least 3 times a week. If you don’t like to walk, there are numerous other things that will get that heart rate going, like riding a bicycle, swimming, or dancing.

DID YOU KNOW?

• Most experts concur that diabetes can NOT be controlled without adding exercise into your lifestyle.

• Exercise triggers the brain to release serotonin (a natural anti-depressant) into your bloodstream.

• Exercise will help you sleep better as long as it is done no later than 4-6 hours before bedtime.

3. TAKE DAILY SUPPLEMENTS

Due to the processed food industry, our consumption of fast food, and the pollution of our air and water it is virtually impossible to get the nutrients our bodies need without supplementation. Listed here is what most experts recommend in the way of supplements needed to support diabetes.

• Chromium picolinate -This lowers fasting glucose and metabolizes fat.
  

• Alpha Lipoic Acid -This converts glucose (blood sugar) into energy and reverses neuropathy. It is also an antioxidant, a substance that neutralizes harmful chemicals called free radicals.

• CoQ10 –Best known for enhancing physical energy and counteracting muscle damage from statin drugs, it has also been found to be helpful in controlling blood sugar.
  

• L Carnetene –This substance helps carry fatty acids into the cells. It is naturally occurring in the body but levels are reduced as we age. It is known to help with diabetic neuropathy and Chronic Fatigue Syndrome amongst other things.

• Multiple Vitamin and Mineral –Add this to get all the many nutrients our bodies need to function properly.

Something to remember is that when you take vitamins, minerals, and other natural remedies they are not drugs; therefore they take longer to work. The up side of this is there are no side effects to worry about and your body ends up being healthier than before. So try these three simple steps to a healthier happier you.

EXERCISE FOR BETTER HEALTH

One of the main things you can do to have better health and remain at your best performance level is to exercise. I know it's a dirty word-- does it sound better if I say "get moving". I used to hate the idea of it too until I committed to doing it and having a healthier life. Now I can't live without exercise because it makes all the difference in the world as to how I feel and look.

Exercise is not a cure-all but is one of the spokes in the wheel. Our bodies were constructed to move and if we stop moving, everything will start to breakdown.

Here are a few facts that might help you understand why exercise is so good for you.

Benefits of Exercise

• weight loss and maintaining a healthy weight

• reduces cortisol: a stress hormone that builds fat in the abdomen region

• prevents high blood pressure

• prevents obesity

• reduce risk of heart disease

• increases cognitive levels

• promotes better sleep

Exercise And Nutrition

Exercise is a process of breaking down muscle tissue, therefore it is imperative to have the proper nutrition and rest to aid the body with recovering. There is a 30 minute window after exercising critical to muscle recovery. Before doing anything else drink plenty of water or milk. Throughout the day be sure to eat at least 3 meals, getting a good supply of fiber, vegetables and protein. This helps your body recover by supplying it with the correct ratio of macronutients and ample micro nutrients

Exercise And Brain Function

In the long term, exercise is beneficial to the brain by increasing the blood and oxygen flow to the brain, as well as increasing growth factors that help create new nerve cells and promote synaptic plasticity. Exercise also increases chemicals in the brain that help cognition, such as dopamine, glutamate, norepinephrine, and serotonin.

Increase Lung Capacity

Doing active exhalation during exercise helps the body increase its maximum lung capacity, causing the heart to do less work to oxygenate the muscles. Which in turn increases muscular efficiency through greater blood flow. To accomplish the greater development of the heart and lungs you just need to consciously breath deeply during all types of physical exercise.

Categories of Physical Exercise

• Aerobic exercise such as running, walking, biking, etc. to increase the heart rate

• Isometric exercises that increase muscle tension without moving the joints.

• Strength training or resistance exercises using weights

• Agility training such as yoga involves bending and stretching arms, legs, and back.

• Ambulation is low impact exercise such as walking.

For good all around conditioning it may be helpful to use a combination of a conditioning type exercise along with an exercise that increases your heart rate. In addition you can start to increase your physical activities by parking further from the office or store to increase your daily walking distance, or use the stairs instead of taking the elevator when you can.

Exercise and Weight Loss

How much exercise you need to lose weight is very different from maintaining your current weight. And it also varies from person to person, but here are the basics:
1. Make permanent changes in eating and life-style habits.
2. Exercise should involve the large muscle groups (legs and arms)
3. Work outs should be scheduled 3 to 4 days a week; using 200 to 300 caleries per session.
4. It is imperative that you raise your heart rate each time you exercise.

Exercise and Diabetes

Regular aerobic exercise that involves using the large muscles and increases the heart rat has a potential to lower blood sugar and increase insulin sensitivity. It can also decrease blood pressure, increase your ability to do physical work and make you feel well. The diabetic has to be very careful to be consistent with an exercise program and monitor blood sugars very carefully. It is also important to have very close contact with your doctor, going over your exercise program with your doctor, and reporting weight changes and blood sugar changes. If you are on medication or insulin for your Diabetes, the dosages may need to be changed while you are taking part in an exercise program. And if you quit your exercise program, a careful re-adjustment of medication or insulin may be needed.

There are many aspects to a good exercise program but the key is consistency. Remember to start slow and work up at your own pace; exercise injuries are no fun. And don't be afraid to get out there and try new things. Variety in exercise is very beneficial, and that is, in fact, the spice of life.