Keeping Life Sweet (But Not Too Sweet) With Diabetes

Nearly 1-in-4 adults live with diabetes, with even more showing prediabetic signs. Type-2 diabetes accounts for the majority of all cases, and it is becoming one of the fastest rising chronic health concerns. Because it’s so prevalent, there are a lot of tips on how to live a healthier and happier lifestyle with diabetes. Here, we’re going to look at the information that everyone should know, especially if you’re having trouble coping with some of the more common symptoms.

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Check that glucose

Staying as informed about the particulars of your condition as is possible is the most important thing when living with diabetes. Your doctor will come up with a plan and help you understand your safe blood glucose levels. But you have to get into the habit of checking it yourself. Monitoring your blood pressure is going to help you recognize when you’re getting into risky levels, as well as the overall trends that will help you know whether medication, diet, and lifestyle changes are helping you manage your condition. Learn how to test your blood, how to keep your meter and supplies on you, and put together a schedule with your doctor so you can make measurements as accurate and reliable as possible. If you have to set alarms on your phone to remind you when to check your blood sugar levels, do it.

Find any excuse to exercise

Physical activity is of huge benefit to anyone that’s living with diabetes. If you’re unused to exercise, then there are plenty of easy, low-impact options like walking, cycling, and swimming that can get you started slowly before you start to pick up the pace. With type-2 diabetes, you have too much glucose in your body and your insulin either can’t deal with it or you don’t produce enough. Exercise is one of the most effective ways of controlling blood glucose levels. What’s more, it’s an essential component of healthy weight loss which can reduce your risk factors for some of the more dangerous potential symptoms of diabetes. Just make sure you talk to your doctor so you’re aware of any potential heart health issues or complications like retinopathy. They might be able to help by referring you to an exercise physiologist.

Manage your diet

Exercise is only as important as your diet, of course, and you have to focus on making healthy changes to both. You don’t have to be “perfect” but you do have to find a balance. Control your portion sizes, make sure you have the correct ratio of grains/starchy vegetables to greens to meats on your plate. Opt for healthy fats like omega-3 fats found in fish like salmon and nuts instead of saturated kinds. Most importantly, try to avoid processed foods and choose wholefoods more often.

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Walk away from leg pain

But what about the symptoms you might feel as a result of your diabetes? One of the most common is leg pain, sensitive, swelling, inflammation and numbness. This is known as diabetic neuropathy and without treatment it can become debilitating. There are a lot of different remedies to try, however. Medication can treat the pain while dietary supplements can repair damaged tissue and protect from future damage, so it’s worth mentioning any leg pain to the doctor. Diabetic friendly socks alleviate pressure on the foot and leg. Because diabetes raises the blood sugar level, you could be at more risk of foot and leg ulcers due to bad circulation. These ulcers are a primary factor in the prevalence of amputations related to untreated diabetic neuropathy. Again, regular exercise will help improve circulation in your legs, too.

Watch your eyes

Diabetic retinopathy is another one of the more serious complications to be concerned with, as well. It is currently one of the leading causes of blindness and vision impairments. If you suffer from diabetes, having an annual retinal exam is crucial if you want to keep your sight. There are different stages of diabetic retinopathy and the sooner you catch it, the better your chances of stopping it from progressing. You can do this by controlling a wide range of risk factors, including proper blood sugar control, quitting smoking, improving your blood pressure and cholesterol levels and more. Pregnant women are at more risk of retinopathy, so work closely with your doctor if you find out you are expecting.

Mind your head

It’s not talked about as often because it’s one of the “invisible” symptoms, but depression is very common amongst type-2 diabetics. Managing diabetes can be stressful, and the condition itself can be painful and bothersome enough that it can all come together to dramatically worsen your mood to the point you develop depression. If you’re starting to feel like you’re losing energy, struggling completing tasks you once could, or like your mood is leaning in a worse direction more often, talk to your doctor. Beyond prescribing medication for depression, they could have resources on support groups for diabetics that can help you address your issues with people who understand and even learn some practical tips.

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Get your sleep

High-blood pressure and stress are two things that people living with diabetes do not need. They both increase your risk of retinopathy and neuropathy and they can make exercise and your diet less effective, limiting the impact they have on your blood sugar. So, make sure you’re getting a good night’s sleep. Poor sleep increases blood pressure and increases the production of cortisol, the stress hormone. Start planning your sleep. Set a bedtime and have a routine, including turning off all electronics, that begins half-an-hour before you sleep. You need around seven-and-a-half hour’s sleep and it takes the average person fifteen minutes to fall asleep when they lie down, so set your alarm clock accordingly and you’ll have a much more fulfilling sleep. If you have trouble sleeping even when you manage your sleep schedule, talk to your doctor.

As a final tip, if you’re diabetic, it’s a good idea to think about investing in a medical bracelet or alarm. If you go into diabetic shock, you might find you can’t speak for yourself, so having a way to get help in an emergency could end up saving your life.

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Life In The Slow Lane: Exercise Routines That Don’t Have To Hurt

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When we picture a New Year’s exercise kick, most of us have been conditioned to think that ‘go hard or go home’ is the only way. Endless streams of chiselled fitness Insta-models and blogging gurus champion high-intensity interval training and gruelling diet regimes as the only way we can genuinely get fit. But for some of us, that just isn’t an option. For many reasons, some people want to find a way to get fit that is more gentle. We could be looking to ease back into fitness after an operation, having a baby or a period of ill health, we could be looking to exercise alongside an elderly relative, or we could simply find the gym an off-putting place. The good news is, there are plenty of ways to get fit while living life in the slow lane.

Tai Chi

Promoting gentle, fluid movements that calm the mind and slowly strengthen the body, Tai Chi can be intensely beneficial and relaxing to those who practise it regularly. It has great benefits for improving musculoskeletal flexibility as well, and classes are often held outdoors, giving you a mood-boost at the same time. You can get started by joining a class or at home – whatever you prefer!

Walking

The simplest way to start, if you can’t face anything else, up the amount you walk. Walking has a comprehensive set of mental and physical health benefits, from increasing memory capacity and enhancing our cognitive skills to helping us sleep better at night, improving our poster and helping us to develop positive relationships. Best of all, it’s so easy to get started. Just make sure that you have the right walking shoes or consider extra supportive insoles, like those available at biopods.com

TRX

If you fancy building up strength and muscle, but the weights section at the gym has you running scared then consider signing up for a TRX class. Using a complex system of suspension straps, you use your own body weight to strengthen and create resistance, but without so much stress on your joints. So if you have a knee injury or something that normally excludes you from resistance training, it could be the perfect fit.

Step Aerobics

Aerobics might conjure up mental images of fast and furious Lycra clad workouts, but step classes are a modern and less stressful way to get the benefits. Giving a full cardio workout without all the pounding and slamming, these classes use more controlled movements in blocks of repetition to sculpt the body. Research has found that an hour of step aerobics gives the same calorie burn as a mid-distance run.

Pilates

Pilates is one of the best ways to complete a challenging workout that will really strengthen your core without the pace that puts some people off. Accessible anywhere thanks to all the Pilates workouts on YouTube, all you need is a foam mat or a towel and you can practice anyway. So there is a way to get those killer abs and ultimate flexibility without putting too much strain on your joints!

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Keeping the Oxygen Flowing Is the Most Important Thing That You Can Do, So Do It!

Life is full of important things. It is important to earn a living and provide for either yourself or your family. It is important to pay bills. It is important to chase dreams. It is important to enjoy life. It is important to love. It is important to make memories. It is important to do a hell of a lot of things. But, is there anything more important in our lives than our need to breathe oxygen in? As you know, if somebody was to stop doing that, they’d die, so the answer to that question is obviously no.

And, now that we’ve established the overarching importance of oxygen and breathing it in, it’s important for us to keep it flowing. For advice on what you can do to keep the oxygen flowing to your lungs, make sure to read on.

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Take short, serene walks throughout the day

Even if you spend a lot of your time outside or even outside going on runs, you should still seek to find some time in your day to go on multiple short, serene walks. You should do so because short and serene walks, especially in rural areas, are perfect in regards to the intake of oxygen without wearing the lungs out and subsequently making breathing much harder, as is what happens on a run or a jog. So, try and fit at least two short, serene walks into your daily schedule and see your health, particularly your brain health, improve drastically thanks to the added intake of oxygen.

Breathe through your nose

Whether breathing through your nose regularly comes naturally to you or not, you should seek to do it. You should seek to do it because nasal breathing allows you to breathe at your full capacity, and when you compare this to the fact that breathing through your mouth only facilities you to breathe at 10 to 20 percent of this capacity, you can see why it is so important to do. So, go on, get practicing that all-important nasal breathing!

Avoid bacterial infections

It is recommend to avoid bacterial infections in life whenever and wherever you can anyway, but if you want to be providing your body with all the oxygen it needs, all the time, then making sure you do this is of greater importance. You see, as documented by XpertDox, autoimmune hemolytic anemia is a condition in which an individual’s red blood cell levels decrease to the point where the oxygen supply to their vital organs and tissues is cut drastically. And, this condition and the subsequent lowering of oxygen levels that it causes is brought about, for the most part, by an individual picking up a bacterial infection. So, avoid these infections, avoid AHA, and get your body the oxygen it needs.

A healthy lifestyle in which you are providing your body with all the oxygen it needs should matter to you because it could be the defining factor in you living, and you dying. As harrowing as that is, it is the truth. So, make sure it matters!

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Age Is Just a Number: Fun Ways To Keep Fit With Older Relatives

They say you’re only as old and you feel, and regular exercise is one of the best ways of staying young. If you enjoy fitness and you’re keen to spread the word and get your relatives involved, what better way to spend more quality time together than finding fun ways to keep fit? Here are some examples of activities you can try with your parents or grandparents.

Swimming

Swimming is a brilliant form of exercise for people of all ages. It has benefits for your stamina, strength and endurance, and it can be particularly beneficial for those carrying injuries and those who suffer from chronic aches and pains. When you’re in the water, it bears your body weight, making this is a much gentler form of working out than running, jumping or lifting weights.

Walking

Going for a walk enables you to get some fresh air, have a chat and get those muscles working. Walking is less intensive than jogging, and you can do it anywhere you like. Being in the outdoors is proven to improve mental health, and you can burn around 100 calories per mile if you go at a steady pace. Walking may not always be the most suitable option if you have an older relative who suffers from joint pain or the effects of previous falls or injuries. If you are thinking about trying to integrate walking into a therapy or rehabilitation program, call McKnight Place for advice and information. Exercise can be hugely beneficial, but it’s important that every individual engages in activities that will improve their health rather than putting them at risk of injury.

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Yoga

Yoga is a type of exercise, which offers a huge range of benefits. This is a low-impact activity, which is designed to strengthen the joints and improve suppleness and flexibility. As you age, it’s common to become stiffer, and yoga can help to loosen up the joints and make you more mobile. Yoga is also a great stress-buster, and if you go to a class, this is an excellent opportunity to meet new people and be sociable.

Dancing

If your parents were movers and shakers back in the day or you’ve got a grandparent who wants to be more active and have fun at the same time, why not look into dance classes you can do together? There are so many different types of dance, and you don’t have to be naturally talented to take something out of every session. Develop your skills, meet new people and enjoy the time you have together. Dancing is a great way of letting your hair down and having a laugh, but it can also help you burn more than 400 calories per hour.

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Exercise is a natural way of boosting your health and well-being. If you’re keen to spend more time with older relatives and encourage them to stay as active as possible, why not try some of these fun activities? You get the chance to see each other more often, and you’ll be enjoying a host of health benefits too.

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Looking After Your Health When Working From Home

Working from home is a dream for many people, but it can be a big lifestyle change compared to working in an office or another type of workplace. When you work from home, you’re often alone and sometimes the only contact you might have with others is through email.

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There are many health implications to consider when working from home to make sure that it stays the right move for you. Your mental and physical health are important, and perhaps even more so when you’re self-employed, with no allowances for sick days.

Take a look at some top tips to consider on looking after your health when working from home.

Ensure you have the right desk setup

When you work for an employer, it is their duty to ensure that your health and safety is taken care of in the workplace. Now that you work from home, it’s up to you to fulfill that role. Give yourself the right desk setup to make sure that you have the right back support, comfortable surroundings and plenty of light. Give careful consideration to designing your home office to make sure that you have a workspace that is fit for purpose and will motivate you to work.

Establish a routine

When you work for yourself, you become your own boss. There’s nobody to slap you on the wrist when you’re late, and nobody to see you sat around in your pyjamas. However, developing bad habits can soon lead to productivity problems. From the outset, it’s important to establish a good working routine that helps you get your work done. Set yourself core working hours and a schedule like you’d have in the office. Make sure that you get dressed too – there are some proven benefits to dressing the part for work, even when you’re working from home.

Separate work from home

Some of the benefits of working from home include being able to tackle those everyday chores that would otherwise have to wait until the evenings or weekends. Things like unloading the dishwasher, or putting some laundry out to dry, can make it easier to manage your home while working and make working from home worthwhile. However, it’s important that the lines don’t become too blurred. If you pre-occupy yourself too much with chores, you’ll start giving less focus to your work, while also running the risk of working late into the night to compensate. Try to tackle your household chores during a break and give yourself a time to switch off from work – it’ll make it much easier to separate the two aspects of your life.

Take breaks

While some people might struggle with finding the motivation to work at home, others could have the opposite problem. By working too hard, you miss out on the benefits that taking a break can offer, causing you to burn out. Breaks are important for keeping your mind sharp and feeling energized, so it’s important to factor them into your day. When you work from home, you’re given a much wider choice of things to do during your break such as going for a drive or taking a nap, so start thinking about the great possibilities you could be enjoying instead of working flat-out.

Avoid bad habits

You get more freedom to do what you want when working from home, which has its negatives as well as its positives. It’s easy to get into the habit of sitting for too long, snacking too much and other bad habits that can affect your health. Another one is smoking. Just because you can smoke when you please now, doesn’t mean that you should. If you’re trying to quit, turn to vaping or even using a bong to reduce the damaging effects of smoking. You can get a bong from Dopeboo’s best bongs of 2018 that you can use at home without anybody knowing. Instead of forming bad habits at home, focus on healthier ones instead. Going for a lunchtime or morning run could help you get some much-needed fresh air, while also helping to keep your body fit and healthy.

Living a healthy lifestyle should be a priority for you, and is something you need to work extra hard at when you’re working from home. Maintain a strong work/life balance to help make sure that you see people and socialise and avoid some of the health issues which can stem from working alone. Working from home is wonderful when you get it right, so focus on the best ways to can make it work for you.

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