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10 ways to fight diabetes

Monthly archive for April 2018

10 Natural Ways to Combat Diabetes

10 Natural Ways to Combat Diabetes

10 Natural Ways to Combat Diabetes

1. Early Prevention

It’s not hard to speculate why so many people develop diabetes.  Genetics has a lot to do with it, but lack of activity will most certainly cause weight gain, increasing risk factors.  Prediabetes is on the rise, in where raised blood sugar levels are not at it’s peak yet to cause symptoms.  Excess visceral fat stores in the body and lack of activity cause cells to stop responding to insulin for absorption of sugar in the blood.  Prediabetes is seldom tested for, but it’s the most optimal time to prevent it from developing into diabetes.

2. Losing A Few Pounds

Extra weight is the main reason people have an elevated risk for type 2 diabetes today.  Weight gain could gather extra fat around organs located in your midsection which is elevated under stressful conditions due to the stress hormone, cortisol.  New studies indicate that this buildup of fat around the abdomen produces a chemical signal to your cells that instruct them to ignore insulin, reducing blood sugar absorption.  Studies have shown that losing just 7% of your body weight lowered risk of diabetes by 58% making it a more viable option than insulin-sensitizing drugs for diabetics.  Quick cardio exercises 3-5 times a week or daily 30 minute walks can be more efficient at losing weight than dieting.

3. Cut Out Sugary Drinks

Get used to only drinking water, club soda, unsweetened tea, of fat-free milk and cut out all sodas, fruit punches, or sweetened ice teas and other such beverages.  One daily serving of soda increases the risk of increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels by a whopping 44%.  Experts have speculated over the possible reasons but may have something to do with the caloric density of sugary drinks as well as the high-fat foods we tend to pair the drinks with.  Findings also show that drinking a single serving of soda daily has been correlated with being overweight.  It might have something to do with the fact that the high caloric count in the beverages are not recognized in the brain, so you don’t end up lowering food intake as a result.

4. Limit Your Inactivity

Daily activity helps reduce chances of diabetes by moving blood sugar into muscle cells and increasing cell sensitivity to insulin.  Limiting inactivity such as watching TV to 10 hours a week can cut diabetes by up to 43%.  A night at the gym or other activities such as hiking, bowling, and dancing can be great forms of “fun” exercise.

5. Reducing Food Intake

Can fast food lead to diabetes? Studies have shown that two servings per week of red meat such as the kind found in hamburgers were 26% more likely to develop metabolic syndrome.  Add a helping of fried foods such as french fries to that equation and that risk rises by another 10-25%.  These foods tend to be high in saturated & trans fats which are detrimental to lowering risks for diabetes.

6. Reduce “Bad Fats”, Increase “Good Fats”

Saturated fats like those found in fast foods like hamburgers clog arteries and increase insulin resistance.  They also cause inflammation, which is harmful to cells, along with those that manage blood sugar.  The precisely opposite effect of lowering your risk can be found the the “good fats” found in foods such as fish, olive oil, nuts, & avocados.  The lowering of saturated fat intake to 7% of total daily calories greatly reduces risk of diabetes.

7. Eat Breakfast

Research indicates that those who skip breakfast are 35-50% more likely to be overweight and/or have insulin resistance than those who do.  Overnight fasting while you sleep puts your body into “starvation mode” and your body has to compensate to keep your blood sugar levels up.  Meanwhile not having breakfast reduces insulin sensitivity as well as increasing appetite throughout the day resulting in progressive weight gain.

8. Get Help With That Depression

When depressed, it is not as likely to find yourself eating well and exercising, although the hazards don’t end there.  Studies have shown that depression changes body chemistry in such a way that it is detrimental to people at risk for diabetes.  Some women in the study have been shown to have 23% higher insulin resistance over women who were not depressed.

9. Sleep More

Constant lack of sleep will eventually lead to weight gain and reduction of insulin sensitivity.  In one research with 1,709 men, it was found that an average of 5-6 hours of sleep doubled their risk of developing diabetes.  The same result was found for women as well.

10. Body Types

Regardless of body weight, waste measurements for women exceeding 35 inches or more and men with midsections of 40 inches or more tend to have fat stores deep in the abdomen, triple the risk of diabetes.  It is not as simple as merely watching total body weight but body composition as well.

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Simple Ways to Improve Sleep Quality

Simple Ways to Improve Sleep Quality

Simple Ways to Improve Sleep Quality

Getting a sufficient amount of quality sleep can be difficult for many, but a few changes can have a significant impact, according to the Mayo Clinic.

Much of the requirement for getting a good night’s rest revolves around controlling the environment in which a person is sleeping and developing routines that aid a person in transitioning from awake time to sleep time.

A big part of training the body to sleep better involves having a consistent sleep schedule. Ideally, a person will go to sleep and wake up within an hour of this set schedule each day while ensuring that there is time for at least seven hours of sleep or more. For those that find it hard to stick to a bedtime, focus on waking up at the desired time even if you stay up late to help reinforce that part of the cycle first and make yourself tired for the next night.

An often overlooked area for good sleep is what happens during the daytime, and one helpful change could be adding extra physical activities into the daily routine. Engaging in sports, exercise or even just a long walk helps a person fall asleep faster and deeper at night but shouldn’t be done too close to bedtime to avoid being overly energized. Daytime naps, while they can be beneficial, should be limited to 30 minutes and taken earlier in the day to avoid disrupting that set sleep schedule. Similarly, eating big meals or drinking a lot of alcohol right before bed can create disruptions in the sleep cycle.

Finally, the environment itself can be crucial for falling and staying asleep, and this means making the room cool, dark, and quiet. After setting the thermostat to lower itself a couple of degrees shortly before bed, focus on eliminating sources of light and noise in the bedroom. This can include turning off the TV or computer screen, hanging up light-blocking shades, and using earplugs and face masks.

Potential Allergy Complications Indoors

Potential Allergy Complications Indoors

Potential Allergy Complications Indoors

Nasal allergies affect about 50 million people in the United States and indoor allergens can aggravate them according to the Asthma and Allergy Foundation of America.

Pollen, mold, dust mites, and pet dander can all be irritating to sensitive individuals, and while air cleaning devices with HEPA filters are helpful, the best way to prevent allergy problems is to eliminate the source of allergens inside the home.

Many who suffer from severe reactions to pollen, for instance, retreat indoors during the worst parts of allergy season. Although this prevents most direct contact with outside sources, there are still ways that they can invade the home. Keeping windows and doors closed, even on days with beautiful weather, will help prevent new spores and plant matter from entering the house. Pets with long hair can not only contribute to pet dander but also tend to pick up pollen during the high-volume times of the season so a spring haircut and frequent baths help to mitigate these issues.

Dust mites, which eight out of 10 people are exposed to, can become a problem if left unchecked. Avoid heavy draperies and overstuffed furniture. Use plastic covers on items such as mattresses and pillows. Bedding, pillows or stuffed toys should be washed frequently in water that is at least 130 degrees Fahrenheit to kill the mites.

Vacuum frequently. Consider using a mask to reduce inhalation of dust.

Mold is best kept in check by controlling the humidity in the home. Air conditioners will help with decreasing humidity, but it might be necessary to employ a humidity monitor and dehumidifiers in areas prone to mold accumulation like kitchens and bathrooms. Fix leaks and clean visible mold immediately to prevent it from becoming a problem.

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