Sweeten Your Life by Reducing Sugar Intake

8

While we all need sugar in our body for energy, we should also watch our sugar intake so as to avoid diabetes and other diseases. Here are 10 simple steps in reducing our sugar intake.

People need glucose – in the form of sugar – daily for energy. But before putting that chocolate or pastry in your mouth, know first that consuming too much sugar or sweet foods will not only destroy your teeth, but help you gain so much weight, as well. So make sure to take in only the enough amount of sugar needed by your body.

Also, remember that sugar does not refer to cakes, chocolates, and candies only. The body can get the needed dose of sugar through healthy food like bread, potatoes, rice, and vegetables.

To reduce sugar intake and keep your body healthy, follow these simple diet tips:

Instead of heaping that sugar on your coffee or juice, switch to low-calorie sweeteners available in granulated form, sachets, and tablets.

Buy diet soda or carbonated drinks. They contain lesser calories and sugar than the original flavors.

Limit the sugar you use in cooking. If available, consider using low-calorie sweeteners for cooking, baking, and sprinkling.

Reduce your intake of processed or canned foods since most of these products contain hidden sugar.

As much as possible, eat sugar-free or low sugar food.

When grocery shopping, read the labels and compare the products. Choose the one with higher nutritional value and lesser sugar.

Instead of indulging in cakes, ice creams, and other high-caloric sweets, you can get a dose of your needed sugar by eating healthier foods like pastries, potatoes, pastas, and cereals.

Make sure to eat at least five servings of fruits and vegetables daily. Eat dairy and meat products with lower fat, as well.

Include starchy food like bread, rice, or pasta in both your lunch and dinner meals.

Between meals, avoid frizzy or fruit drinks as they can cause tooth decay. Instead, snack on fruits, low-fat yogurt, or low-sugar cereal products.

Remember the adage too much of anything is bad? This does not exempt sugar intake. So, before you get diagnosed with high sugar or diabetes, start controlling your sugar intake and opt for a healthier and sweeter life!

Wonder Honey: The Benefits of Honey

9

Do you know that there is more to honey than your regular does of sweetener? This dark yellow-gold substance that bees create from nectar actually has a host of other uses. Honey is in fact a handy natural home remedy for cuts and bruises, itch and rashes, mild poisoning, ulcers, gas, and just about any mild everyday ailment and discomfort.

Honey is a natural detoxifier. A spoonful of honey taken raw or mixed with rosemary or chamomile tea soothes an upset stomach after one has had excessive alcohol intake. A smoothie made out of banana, milk, and two teaspoonfuls of honey is a reliable cure for a hangover. This mixture replaces potassium lost in dilute urine after drinking alcohol. It is also said that taking raw honey before a night of partying creates a lining in your stomach that will help reduce the effects of alcohol and possibly avoid a nasty hangover.

Honey is also a tried-and-tested energy booster. Unlike sugar and other artificial and processed sweeteners which could result to a sudden energy slump after a quick energy high, honey boosts energy not just by raising, but actually regulating blood sugar and energy levels.

This makes this sweet natural bee creation a sure-cure for fatigue. It is also this very same property of honey that enables your body to recover quickly after blood sugar levels have been lowered by excessive alcohol intake.

In addition to these, very few people know that honey is a powerful anti-bacterial agent. Spreading honey – as you would do on a pancake – over a cut that has been cleaned by natural antiseptics like garlic juice, cinnamon, or sage tea helps prevent infection and promotes fast healing.

Not yet amazed? Here’s more. Honey is an effective beauty restorative mask treatment for dry skin. Apply sticky honey over dry chaffed skin. Allow your skin to absorb the honey nutrients for 15 to 30 minutes before rinsing it off. This helps soften, moisturize, and heal dry skin.

Meanwhile, when mixed with tea made from chopped licorice root, honey soothes the throat and provides quick relief to dry cough.

Stories have also been told about how honey can bring down high blood pressure, cure stomach ulcers, relieve gastric illness, alleviate constipation, and fight food poisoning. When taken raw and fresh regularly in small amounts, honey helps you develop immunity against local pollen, thus reducing possible allergic reactions.

Indeed, this reputed brain food adds more than just sweetness. It is a handy home remedy for just about every sticky situation. Honey is something your kitchen had better not be caught without.

Prevention for Diabetes: Eat the Right Food

3

Suffering from diabetes? Fight off diabetes by knowing which food to eat and which food to say NO to. The food you eat will greatly help you prevent you from suffering from diabetes!

Numerous studies link high blood sugar levels with cardiovascular diseases. It has long been known that diabetics have higher risk of developing “small-vessel” complications such as retinopathy, wherein the small eye vessels are affected.

New studies, however, reveal that chronically high sugar levels also increase the risk of large-vessel disease which leads to strokes and heart attacks.

Thus, it is recommended for diabetics to monitor and control their glucose levels to avoid developing cardiovascular diseases. A diabetic’s before-meal blood glucose should be between 90 and 130 milligrams per deciliter (mg/dL) and 180 mg/dL two hours after a meal.

In order to maintain a healthy level of blood sugar or glucose, ask your healthcare team to assist you in making a meal plan suited to your needs. The meal plan should include what kinds of food to eat for meals and snacks, the portions of the food you would consume, and when to eat such meals.

The following are the guidelines for a diabetic’s healthy meal plan:

Eat lots of healthy foods high in protein. Eating protein with low fat content will not only help you control your weight, but also keeps your heart healthy. Food rich in protein include poultry (skinless), low-fat or fat-free dairy products (yogurt, milk and cheese), fish, and plant proteins which include beans, tofu, soymilk and dried peas. Make sure to include a significant amount of protein-rich food in your meals.

Eat fiber-rich foods. Fiber does not add to your blood sugar. Instead, it helps keep your heart and your colons healthy. Fiber-rich sources include bulgur wheat, fruits and vegetables, dried beans and peas, whole-wheat pasta, brown rice, and whole-grain breads and cereals. So, before munching on any snack, read the labels first and make sure that it contains high fiber.

Avoid unhealthy fats. Look out for saturated and trans fat because they are unhealthy for the heart. Fatty foods are not only high in calories, but will also make you gain a lot of weight. Limit your intake of oil, cream, cheese, bacon, ice cream, lunch meats, baked sweet goods, butter, and margarine as they contain unhealthy fats that are not good for the heart.

As the old adage goes, you are what you eat. Thus, if you want to be healthy, you have to make an effort to eat healthily, too.

3 Proven Ways to Fight Diabetes

5

The sad truth about diabetes is there is no cure for this kind of disease. A person with diabetes has the inability to use glucose, a form of sugar that results to loss of water that causes excessive thirst, hunger and fatigue.

Most diabetics can live normal lives but for some, control of glucose concentrations is difficult. High level of glucose concentrations develops deterioration of small blood vessels and nerve cells that may lead to other problems like poor circulations of blood, nerve and kidney damage and may even cause blindness.

Sometimes, if a diabetic is not careful with his sugar intake, a severe case may follow that might result into a high risk if heart attack, coma or death. Although there is no cure for diabetes, there are ways to prevent and fight it.

Drink Coffee

Experts says that people particularly women who enjoy a cup of coffee three to four times a day reduces 29 % of getting diabetes compared to people who limit their coffee intake. Drinking black or green coffee, which is also high in supply of antioxidant that produces insulin, enables glucose to enter body cells. Regular drinking of coffee or tea helps in metabolism and also gives enough energy to stay active and burn calories in the body.

Eat a Well-Balanced Diet

Avoid eating too much carbohydrates and sweet foods. Eat foods that are high in magnesium. Magnesium is a kind of mineral proven to reduce the risk of having diabetes by 30 %. Foods that are rich in magnesium include almonds, cashew nuts and beans. Eat meat at least a week. There is no harm in it but avoid eating too much of it. Meat has iron and when consume much might cause diabetes. Make fruits and other foods rich in soluble fiber be a regular part of your meal. It has burning compounds that trim down your body weight.

Exercise

Exercise or physical activity is like the panacea to all health problems. Almost, if not all, ailments can be cured by proper and regular exercise. Exercise keeps the body’s vital processes in good working condition, making movement lighter and breathing easier. This is especially true for diabetics.

Unfortunately, there is a very high rate of adults who take physical activity for granted. Research shows that less than 40 percent of American adults are regularly active. Perhaps knowing the benefits of regular physical activity can induce everyone, most especially diabetics, to make exercising a regular regimen.

The scientific reason for the benefits of exercise is simple. Exercise lowers blood glucose. In order for one to be able to perform physical activity, the muscles burn glucose for energy. In order to have enough glucose to burn, glucose is absorbed from the blood during and after exercise to replenish the stored ones in the body. There is, however, a problem with most people who have Type 2 diabetes. They usually have insulin resistance, which causes their muscles, fats, and liver cells not to respond normally to insulin. This results in the body requiring more insulin than normal to admit glucose into the cells. This is where exercise comes in. Exercise not only burns glucose it also improves the body’s ability to use insulin. Thus, the diabetic body is given increased insulin sensitivity which could take the place of medicines designed to lower blood glucose. This is all because of regular physical activity.

Chiropractic Care and Other Lifestyle Changes for Diabetics

4

It is true that prevention is always better than cure. So to avoid diabetes and its negative consequences, prevent it now by making a couple of lifestyle changes.

Once common in Western societies owing to the surplus of food and sedentary lifestyles, diabetes is now becoming Asia’s scourge. To demonstrate this fact, Hong Kong has the most number of sufferers in the world in percentage basis, with 12% of its population diagnosed with diabetes. Other countries, such as Singapore and Taiwan, have steadily rising rates of diabetes. The worse thing is, it is predicted that in less than 10 years, 61% of the estimated 140 diabetes sufferers would be Asian.

Diabetes is a silent killer. Caused by the body’s inability to metabolize sugar due to low levels of insulin, diabetes causes dangerous fluctuations in blood sugar. The abnormally high levels of blood sugar causes a constellation of illnesses, from kidney failure to slow healing of wounds that trigger gangrene to blindness and even coma. Diabetes is a life-long illness once diagnosed; treatments could never cure it except slow down the development of its more serious symptoms.

Chiropractic Care as Preventive Measure

Chiropractic care is a non-invasive, non-surgical, and drug-free physical treatment that involves spinal adjustment and alignment to restore function of damaged nerves, strained muscles, and injured joints. The concept behind chiropractic is that when the nervous system is free from damages, which is the aim of such practice, optimum health can be achieved.

Chiropractic care is, therefore, ideal in preventing conditions such as diabetes. While there is no chiropractic approach exclusively for managing diabetes, it is believed that regular adjustment can help improve an individual’s glucose and blood levels, making it an excellent preventive measure for diabetes.

Lifestyle Changes for Diabetics

Diabetes has both strong hereditary and environmental components. While people can’t do much about their genes, making timely lifestyle changes could delay or even stop its onset. These are some lifestyle changes that could reduce the risk of getting diabetes. These are simple, but there are no shortcuts.

Eat a lot of fiber. Meals should include vegetables and whole grains. Eating foods with lots of fiber like cereals prevent the dangerous spike in blood sugar that precipitates diabetes. Nutritionists recommend eating 20 to 35 grams of fiber daily.

Exercise. Moderate workouts of 30 minutes or more, five times a week, dramatically reduce diabetes risks. Try doing brisk walks, swimming, and engaging in sports.

Reduce weight. Obesity is one of the factors that increase diabetes risk. A five to seven percent weight loss can help in warding off the disease.

Be tested. Especially for overweight people, regular testing pays. Tests normally monitor glucose in urine. Don’t wait until symptoms of constant thirst, easy bruising, blurred vision or tiredness appear. Get tested and make lifestyle changes as soon as possible.

Don’t wait until it’s too late. Make the changes now and live a long, healthy life free from diabetes and other harmful health conditions. Your family and loved ones will thank you for it.

What You Need to Know about Diabetes and Chiropractic Care

7

Do you know that having diabetes may result to more serious underlying health conditions that you may not be aware of?

The constant reminders of your healthcare team might seem unnecessary to you sometimes, but in reality, they are very important because they could spell for you the chance to absolutely avoid more serious illnesses commonly associated with diabetes.

Thus, you should pay attention and heed their advices when they tell you to follow strictly your meal plans, and your exercise program, to use your medications and to monitor your blood sugar regularly. These are all for you own good and for the further avoidance of other complications.

Common Effects of Diabetes in the Body

Poorly managed diabetes can actually lead to a host of long-term and problematic complications. The following are some of the most dangerous of these complications: heart attacks and other heart related disease, strokes, gradual blindness, kidney failure, and blood vessel diseases that may require amputation, nerve damage, and impotence among men.

Fortunately, studies revealed that people who keep their blood glucose as close to normal as it is possible for them have been able to reduce the risk of developing these complications by 50 percent and more.

In all these, it is significant to note that diabetes is not an easy disease to have, for it would require more than just the medications and the expertise of the doctors, for it would also require from the patient sufficient patience, diligence and discipline in not succumbing to the things that would aggravate or escalate the disease and would eventually lead to further complications.

How Diabetes is Diagnosed

Individuals who are 45 years old and above and particularly those whose body mass index is equal to or greater than 25, which essentially means overweight, should be tested for diabetes and should the test reveal negative he or she should have further tests at least once in three years.

Diabetes testing must be conducted at younger ages and should be more frequently done when the individual possesses the following risk factors: when he or she is overweight , when he or she is a member of high-risk indigenous population such as that of African Americans, Hispanic American, Asian American, Native American, or Pacific Islander, when she gave birth to a baby that weighs over 9 pounds or have suffered from gestational diabetes, when his or her level of HDL cholesterol is less than or equal to 35 mg/dl and his or hers triglyceride level equals to or is more than 250 mg/dl, when he or she suffers from high blood pressure or when he or she on past testing and had been found out to have reduced glucose tolerance or weak fasting glucose.

If any of these results appear, testing should be done again on a different instance to confirm this diagnosis. Constant testing and results analysis are needed to fully determine and to verify the conditions of the diabetic person. It is therefore necessary that the patient and the doctor to work hand in hand in the determination of the disease and in trying to alleviate its effects and complications. Both should keep an open and honest communication channel so as to properly treat the disease and for the doctor to have increased familiarity and knowledge on the characteristics of diabetes in aid of the furtherance of studies on the matter.

How Chiropractic Can Help with Diabetes Patients

Chiropractic Care is a non-invasive, hand meditated therapy that involves spinal manipulation to realign the spinal column and ease any pain felt by the back, shoulders, or neck due to damaged nerves or muscles. It also removes sublaxations or damages in the nervous system to restore its function and achieve optimum health.

While chiropractic care cannot cure diabetes, it can, however, serve as a therapeutic adjunct intervention for people with diabetes in achieving overall wellness and health maintenance. Regular chiropractic adjustments can free you from aching back, hip, and neck, and help you feel better and more energetic.

Diabetes Treatment: Is Chiropractic Care an Option?

10

Having diabetes is not easy. It is a high maintenance disease which requires constant medication and monitoring.

Conventional Medications

Luckily for the medical world, new and improved medications for diabetes have been discovered. Before these discoveries, there were only two kinds of drugs used to treat diabetes: sulfonylurea pills and insulin. These two drugs are still being used today. However, starting from the year 1995, new classes of diabetes pills have been discovered and introduced.

The new diabetes drugs are very welcome because they are aimed at specific problem areas of diabetics. For example, some of these new drugs help a person make or replace insulin right after meals which is exactly when he needs it. Thus, the new drugs help diabetics imitate the normal physiological processes of non-diabetic persons. The drugs make the pancreas work almost like a normal one does. Thus, the almost-normal pancreas helps produce enough insulin, without raising insulin levels too high, which in turn helps prevent after meal spikes in blood glucose. Consequently, by keeping blood glucose closer to non-diabetic levels, people can now easily prevent contracting complications of diabetes.

Lately, attention has been focused on levels of blood glucose after meals. This is because evidence has been found showing that after-meal blood glucose peaks add to the risk of serious complications later on. This high blood glucose after meals is medically known as postprandial hyperglycemia. The attention to this condition is caused by the discovery of three new anti-diabetes drugs which directly target after-meal blood glucose levels. These are the rapid-acting insulin, the alpha-glucosidase inhibitors, and the meglitinides.

In one study, it has been observed that combining glyburide with insulin lispro reaches the bloodstream in less than 15 minutes and peaks 30 to 90 minutes later. This very fast action is especially useful for managing blood glucose levels after meals.

Chiropractic Care

While there is no available data and study that will prove the certainty that chiropractic care can cure diabetes, the possibility that it can greatly help patients suffering from diabetes is continuously becoming a popular and important topic for research.

As chiropractic treatment and procedures are focused in the improvement and maintenance of the central nervous system of the body, research points to evidence that chiropractic can add a valuable contribution to the health and wellness of those diagnosed with diabetes.

The Journal of Vertebral Subluxation Research published a study that presents the positive effects of chiropractic procedures done to an adult diagnosed by a medical doctor with onset diabetes. However, chiropractic care is just part of the integral treatment program. Along with it, the patient also received nutritional recommendations and exercise guidance.

The program went on for one month, and when the results were checked, it was found out that the patient’s glucose urine and blood levels normalized and remained stable. The medical doctor that monitored the patient’s progress affirmed that the chiropractic care, as support to his medication and lifestyle changes, helped a lot in improving the patient’s condition.

Diabetes and Your Feet

6

Diabetes is a monster of a disease. It usually comes with many complications on the other vital organs of the body. One of the vulnerable body parts of a diabetic person is the feet. Thus, it has often been described as a diabetic’s Achilles heel.

Where diabetes caused a person to have foot problems, it can cause him reduced mobility. The worst case scenario in these cases is very horrible —amputation. This is because the bodies of diabetics do not function normally anymore, such that recovery is very, very slow.

How Diabetes Can Affect Your Feet

Diabetes also poses a special challenge to feet. Diabetes causes arteries in the legs and feet to become hardened and clogged. This in turn prevents blood from circulating properly in these areas. Diabetes also affects the nerve endings in the feet, which results in a loss of sensation. This is a scary situation because when feeling in the feet is diminished, this means that appropriate information does not reach the brain. Thus, the brain does not know the problem, and your body cannot even attempt to remedy the problem.

Arteries in the legs and feet usually get diseased in two ways. Either they become hard and inflexible, or they may become clogged with plaque. The latter condition, which is also known as atherosclerosis, results in the narrowing of the opening through which blood flows. This particular condition is what usually occurs in diabetics. This is because diabetes causes its victims to produce an unusually high level of cholesterol and triglycerides. This makes diabetics prone to getting clogged arteries earlier than other people.

Prevention Tips

Diabetics need not fear these complications however. Fortunately, these can be prevented. Diabetics need only to take good care of their feet. This should be done in consultation with a doctor or other health-care professional.

The first solution to preventing foot problems is maintaining a good basic foot care regimen. This would prevent any serious foot problems and in case such do occur, the regimen would raise the chances of successful treatment.

The next important technique to keep in mind is the immediate treatment of any limb-threatening infection. Any disease, when immediately treated, can be cured or, at least, its disastrous effects can be minimized.

Another option you have is to engage in regular chiropractic care. While chiropractic adjustments do not directly influence the cure or prevention of occurrence of diabetes in a patient, it can significantly help in the maintenance and restoration of function the body’s nerves, muscles, ligaments, and joints. More importantly, it promotes overall wellness and health.

Exercises that Strengthen the Legs

8774033_orig

 

There are a lot of benefits that can be gained from building leg muscles and having strong legs through resistance training. You can climb stairs, walk, run, bike, and enjoy playing your favorite sport, most especially if it happens to be soccer. An important but little-known benefit of building leg and thigh muscles is that they help you burn calories – even when you are sitting. It is a fact that the more muscle mass you have, the more calories your resting muscles burn.

 

Exercises for Building Leg Muscles and Strengthening the Legs

 

  1. Squats – These are the most common exercises for building your quadriceps as well as other large thigh muscles. The basic move involves standing erect and then lowering yourself by about six inches by bending your legs. Do not go all the way down or too low to avoid injuring your knees. Put yourself back to your original standing position and repeat the routine moves.

 

  1. Squats with weights – A variation of the basic squats exercise involves the use of weights. While standing, put a barbell on your shoulders behind your neck. Lower your body a few inches by bending your legs. Return to the original erect position and repeat the steps.

 

  1. Leg lunge – This is an effective and safe way to work your legs. Hold a dumbbell in each hand. With your palm facing your body and the hands on your side parallel to your body, move one of your legs forward by bending the knees of this forward leg. This move will force the forward leg to bear the weight of your body. Return to the standing position and repeat the steps, this time lunging using the other leg. Perform this routine 8 to 12 times with each leg.

 

  1. Thigh exercise – Using thigh exercise equipment will let you build your thigh muscles. Sit on the machine with your knees bent and your feet locked in a bar that is attached to a stack of weights. Pull the weight forward with your calves. This movement will work your thigh muscles.

 

  1. Hamstring exercise – The machine used for this exercise is similar to the thigh exercise equipment. This one lets you work your hamstring muscles on the back of your thighs. Lie on your stomach on the bench. Engage your heels under a bar attached to the stack of weights. Bending your legs and pulling the bar upwards will exercise your hamstrings.

 

  1. Calf muscle exercise – To build your calf muscles; hold a dumbbell in each hand. With your hands, dangling down at your sides, lift your heels off the floor. Do this eight to twelve times. A variation of this exercise may let you use a barbell, which you will hold against your thighs. As with the dumbbell exercise, lift your feet off the floor. Weights may be increased as you feel stronger to be able to handle heavier weights.

 

Like any other physical exercises aimed at improving your body, leg strengthening exercises should be regularly done.

 

Don’t miss out on the enjoyable activities you can indulge in with a healthy pair of legs. Start an exercise program that will allow you to strengthen your legs and pursue it religiously.