Category: Living Well Written by Felicia Vance, elev8.com
There are many benefits to finding ways to reverse type 2 diabetes. A big one is its expense. According to the American Diabetes Association, the combined cost of medical care and lost productivity due to diabetes in the United States exceeded $174 billion in 2007.
People with diabetes pay 2.3 times as much for health care as non-diabetics, and $1 in every $10 spent for health care is attributable to diabetes.
Sadly, even though type 2 diabetes was once considered an adult disease, so many children now receive this diagnosis that it is no longer referred to as adult onset.
Recent guidelines from the American Diabetes Association advise that some new patients try healthy eating and exercise before they begin medication. Now, the latest science reveals that fine-tuning many long-held health habits may lead to even better results.
1. Eat fruits and vegetables. They can reduce your diabetes risk and protect your heart. In a new study, people who ate at least 12 types each week had a lower diabetes risk than those who ate a less diverse mix—regardless of overall quantity. Mix arugula with your romaine, snack on fruit salad, pile new veggies onto your sandwich.
2. Lose weight—even just a little—for better blood sugar control. Don’t worry if it’s taking a while to slim down. In a 2012 review paper, Sheri Colberg-Ochs, PhD, noted that exercise alone improved the ability of previously sedentary, middle-aged adults to metabolize sugars, regardless of whether they lost any weight. Their total cholesterol dropped too.
3. Get enough hours of sleep. Research links too little shut-eye to increased diabetes risk. Make it a good night’s sleep—sleep quality may matter as much to your health as the number of hours of slumber you log. Research shows that poor sleep affects your body’s ability to properly metabolize sugar and disrupts the hormones that regulate your appetite, which can lead to weight gain and increase your diabetes risk.
4. Skip the rice. White rice may be a popular diet staple, but that doesn’t make it nutritious. A recent Harvard study found the greater a person’s white rice intake, the higher his or her risk for developing type 2 diabetes. Compared with its brown rice counterpart, white rice has lower levels of fiber, magnesium, and vitamins. In addition, white rice is considered a high glycemic food, which means it’s digested quickly and can lead to blood sugar spikes.
Last Updated on Monday, 11 March 2013 15:32
Category: Living Well Written by Elev8.com
When you go to the grocery store to do some major food shopping, how long is it before you find yourself having to go back to do it all again? It’s tough when you can’t seem to make stuff last as long as you would like. But I’ve found some great ways of stretching our groceries so that I can make the next shopping trip go a little bit further into the future.
Avoid snacks-Avoiding snacks has its (obvious) advantages. Firstly, this means you end up spending less on your food budget as junk food and various snacks (and processed foods) tend to be costly; and secondly, there’s the positive effect this has on one’s weight and health.
Use leftovers creatively-If you’ve got a creative eye or a fertile imagination, you can do quite a bit with leftovers. For instance, I tend not to think of cooking for a single meal. Instead, I will think about how I can make the most out of everything I am cooking so I have something for the future as well. A classic example would involve cooking a chicken for a Sunday roast. Even if I know that virtually the whole chicken will be consumed, I will still strip off a few slices so I can make a single chicken pie for myself later in the week. Once I began thinking along these lines, I was constantly coming up with new and interesting ways to make meals go further, pretty much every time.
Use Coupons- The Sunday newspaper is usually the best source but also look on line, at public libraries and at coupon swap boxes at the store itself. Some stores issue coupons at checkout for use on your next trip. Be sure and note expiration dates and if a cash value is offered. Don’t let them expire and go to waste.
Plan Your Meal- Planning is a great way to create a grocery list, and not end up with a bunch of items from the grocery store that you don’t really need at the time.
Last Updated on Monday, 04 March 2013 10:29
Category: Living Well Written by Chris Freytag, preventionnews
January comes with a natural energetic boost. After all, it's the start of a new year. Then February comes along, the New Year and your new goals don’t seem as fresh, and the colder weather and shorter daylight hours are starting to get to you. If this sounds about right, it might be time for a winter recharge to enhance your energy levels. Make it happen with these tips:
Junk in equals junk out. Have you ever noticed that after you eat fast food, your energy levels bottom out? It makes sense: Plenty of fast food items are loaded with calories and unhealthy fats, which quickly impacts how you feel. Avoid the drive-thru, and incorporate more omega-3 fatty acids, which promote brain and heart health, into your diet: Have salmon for dinner, add some chia or flaxseeds to your salad or yogurt, or snack on some walnuts.
Read more: http://m.prevention.com/health/sleep-energy/recharge-your-energy-winter?fb_action_ids=473929666006689&fb_action_types=og.likes&fb_source=other_multiline&action_object_map=&action_type_map=[%22og.likes%22]&action_ref_map=
Last Updated on Monday, 25 February 2013 09:15
Category: Living Well Written by Whitney Greer
Kimberly Montgomery’s refusal to see things negatively was a huge advantage to her over the years. That is, however, until she didn’t take the signs of a heart attack or her family history seriously, and it almost cost her life.
When Kimberly became ill one afternoon after a hot yoga class, she came up with many explanations for her nausea and profuse sweating – a heart attack wasn’t one of them. Instead, she was sure she simply hadn’t cooled down from class. Or it was food poisoning. Or the onset of menopause even crossed her mind. She was sure it was nothing critical.
When her symptoms persisted, a friend convinced her to walk to a nearby urgent care clinic. She was transported by ambulance to a nearby hospital, but even that wasn’t enough to worry her. When Kimberly asked the doctor – who was about to perform a heart catheterization procedure – if he could wait a few minutes until her family arrived, he told her there was no time to lose. She had just had a heart attack.
Kimberly, like many women, was completely unaware that nausea and sweating are two major symptoms of a heart attack in women.
“When I heard the words ‘heart attack,’ I finally started worrying,” she says. “I was no longer in denial about what was happening to me.”
The doctor assessed the damage to her heart and found one artery with a 75 percent blockage and another with an 80 percent blockage. Two stents were inserted, and the cardiac rehab process began.
An avid exerciser, Kimberly found the recovery process frustrating “I was used to being active every day, and in my mind I knew I could do it,” she says. “But I had to really slow down and rebuild my body. I would be tired after walking just two blocks.”
Even more frustrating was Kimberly’s attempt to understand why this had happened to her. Her grandfather had died of heart disease years ago, but he was 80 years old at the time. Her mother was diagnosed with atrial fibrillation a few years earlier, but no one in her family had experienced a heart attack at such a young age. They were all athletes, running track in high school and continuing to exercise into their adult years. She didn’t connect the dots of her family’s history of heart disease until after she’d had her heart attack.
“I just never considered that I could get heart disease,” she says. “I saw my doctor regularly and had great results at my company wellness screenings each year.”
But although she had been watching her blood pressure numbers, she wasn’t paying attention to cholesterol. Now fully recovered, Kimberly does cardio every single day and has adjusted her diet to be low in cholesterol and sodium. She’s also working hard to pass these healthy habits on to her 22-year-old son, as well as other family members and her coworkers.
“I sometimes feel like I am the downer at office parties because I am really careful about what I eat and I like to coach people on how they can be healthier, too,” she jokes.
Recently, an office birthday party included a Greek yogurt bar with fruit toppings rather than a cake – a sign that her coaching may be working. Energetic, active and still an eternal optimist, Kimberly has since turned a major health setback into a positive by educating others about listening to their bodies when something isn’t right.
“Women, in particular, need to be reminded to take care of our bodies and pay attention when something is not right,” she says. “We tend to focus so much on how everyone around us is feeling that we forget about ourselves.”
Editor’s Note: Whitney Greer is a regular contributor to blackdoctor.org, a leading source for culturally relevant healthcare information. Blackdoctor.org is an editorial partner of LivingWELL Magazine.
Last Updated on Friday, 22 February 2013 16:52
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