Diabetes and exercise is sometimes considered a cruel combination for the diabetic person, suffering from overweight, bloating, swelling, dizziness, and general malaise. As a diabetic you might ask, “how can I exercise when I feel this way? I am just too tired.” If these questions crossed your mind, rest assured exercise can help and more importantly you can do it!

The first thing that comes to mind when we think of exercise is working out until we drop: aerobics, jogging, or spending grueling hours at the gym. We get discouraged just thinking about it.

The good news is that exercise simply requires that we increase our physical activity, we move, we do not sit at the computer or television all day long. Everything we do that requires movement is exercise regardless of what it is. Instead of thinking exercise is something we hate, we can learn to change our mindset to begin to think that exercise is a fundamental part of life and something we can love to do.

The key is to start slowly and to build up on our successes. The nice part about it is that since exercise is movement it need not be a grueling workout to get the job done. Take a walk with your dog or your best friend and enjoy a wonderful outdoor experience. Instead of taking your car two blocks to the grocery store to pick up small items, take the walk, exercise your muscles, and keep your heart strong.

Whenever you can, take the stairs instead of the elevator or escalator. Even this exercise can be done in increments. If you live on the eighth floor for example, you might start by taking one flight of stairs and then the elevator, until this you have built up enough stamina to try the second flight of stairs and so on. Before you know it the pounds will be melting off and you will feel more energetic than perhaps you have felt in years.

Most people enjoy listening to music. Why not take it one step further and dance to what you are listening to? If you really enjoy dancing you can join a dance club, learn new moves, go out dancing with your friends and have a good time. However, if you are the bashful type or the type that falls over your own two feet don’t let that stop you; dance in the privacy of your own home. Dance into a new healthy vibrant you! Diabetes and exercise, diabetes and dance, doesn’t that sound a lot better?

The above was just two examples of adding exercise to your existing situation. The key is to change your life style. Do it slowly, don’t rush; enjoy the experience. Diabetes and exercise is not a combination package to make you miserable but one to make you healthier and happier. Once you begin to increase your exercise level you will become more agile, flexible feel less pain and lose weight. Whereas before you were too tired to do the things you liked to do, you will find yourself wanting to do more and more. Perhaps it was swimming, or bowling or gardening, you will once again feel strong and healthy enough to enjoy these activities.

The Diabetes and exercise combination also has other health benefits. With an increase in exercise, you will lower your blood sugar level, maintain healthy cholesterol and blood pressure levels, improve circulation, strengthen bones, joint muscles, lose weight, and increase heart, and lung capacity. Monitoring your diabetes and exercise program can also help improve your quality of life even if you have never been active or exercised before.

Carol Roach, M.Ed, B.A. is an author publisher and professional writer working with http://www.exquisitewriting.com She hails from Montreal, Quebec, Canada, and specializes in psychology and health-related topics. She also has diabetes. Carol recommends Fit4D (formerly Fitness4Diabetics) as a health coaching service for those affected by diabetes.

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Gout is a type of rheumatoid arthritis caused when purines found in foods that cause gout are broken down by the body into uric acid. This chemical is not harmful itself, and is usually filtered by the kidneys, but consumption of high amounts of foods that cause gout can cause elevated levels of uric acid, a condition called hyperuricemia. When the levels of uric acid in the blood get to be too high, sharp crystals of uric acid can accumulate between joints and cause the inflammation known as gout.

Generally, foods that cause gout are high in fat, and sufferers of gout are recommended to consume less than 30% of their calories from fat. Some foods that cause gout due to their high purine counts are fish, poultry, pork and beef. Other foods that cause gout more frequently are organ meats, such as kidney, heart, and liver, because they contain the highest concentration of purines. Some foods that cause gout do not actually contain meat, but are derivatives of meat, such as broths, fish roe, and bouillon.

In addition, foods that cause gout also include dairy products that are high in fat, such as whole milk, cheese, ice cream, and butter. Soy products can be used as a substitute for dairy products in these cases. Also, some foods that cause gout are vegetables, such as spinach, mushrooms, cauliflower, peas, asparagus, lentils, and beans. Yeast is also a food that causes gout, and by extension beer is also a food that causes gout since it is made from yeast.

Poor kidney function can also be a contributing factor to gout, since the kidneys normally filter out uric acid from the blood stream. In addition to avoiding foods that cause gout, patients should drink plenty of water, and eat foods such as tofu, olive oil, and nuts to help reduce uric acid levels in the bloodstream. Foods rich in complex carbohydrates, such as vegetables, fruits, and whole grains may also ease symptoms of gout. In addition, anti-inflammatory medication combined with a weight loss plan and a diet low in foods that cause gout can alleviate symptoms.

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For many type 2 diabetics their diet has the double duty of not only controlling their blood sugar levels but also losing weight, which is an important step in reducing the risk factors for complications presented by this disease. The diabetic weight loss diet is an important part of keeping glucose levels in check by striking a balance between the carbohydrates, fats, and protein eaten at each meal.

Choosing healthy food is one of the most important parts of anyone’s diet, but for the diabetic it can literally be the difference between life and death. Without proper blood sugar control the list of complications suffered by those with diabetes is quite scary. It is also important to remember that while some people can control their diabetes with diet and exercise, others who are at higher risk may also need to make food choices based on the medications they are currently taking.

For many diabetics trying to figure out the exact amount of carbohydrates they can eat can be a little frustrating. In the past everyone followed the same general guidelines but in recent years that thinking has changed. Diet plans for diabetic are now individualized and are based on each person’s ability to tolerate and maintain good blood sugar control. One thing that helps individuals keep good glucose maintenance is the ability to measure blood sugar levels with personal portable blood glucose monitors that are quick and easy to use. The ultimate goal of a type 2 diabetic diet is to provide the necessary calories and nutrients needed while keeping blood glucose levels in the normal range and allowing the diabetic to lose weight.

The good news is a diabetic diet because of it very nature easily allows those who follow it the ability to lose the weight that can cause so many health problems and may be a contributor to their diabetes. The diet is low in saturated fat, cholesterol, and simple sugars while emphasizing leafy green vegetables, fruits in moderation because of their high sugar and starch content, and whole grains high in fiber. Protein from lean sources is also important, particularly those that are high in omega-3 fatty acids such as can be found in certain fish like salmon. A good starting point for anyone with diabetes is the diabetic food pyramid that can be found of the American Diabetes Association website.

Type 2 diabetes is becoming a rapidly increasing epidemic with the current obesity problem that is affecting nearly every region of the world. Because of this being able to control blood glucose levels along with effective weight loss and control is vitally important for anyone who must follow a diabetic weight loss diet.

For more information about a diabetic weight loss diet please visit the web site Diabetic Diet Plans by Clicking Here
 

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Lower backpain in women is quite common. In fact, any kind of back pain in both genders is quite common. Studies have shown that close to eighty percent of all people will experience back pain at least one time in their lives. There are a number of causes that could contribute to back-pain in women.

Some of the causes of pain in women are muscle, nerve and ligament stress in the lower back, a sudden injury like a fall or something caused by an automobile accident, arthritis, any job that requires repetitive movement or sitting in chairs that do not promote good posture or standing for long periods of time. There are also some distinctly female causes for low back pain in women like fibroid tumours, menstrual cramps, pregnancy and endometriosis.

You should always see a doctor when you experience any lower back pain’s. Even though most of the time it is caused by routine wear and tear on the muscles, sometimes back pain’s in women (and men) is a sign of something more serious. A doctor can look you over and make sure that you are okay. You should always go to the emergency room if your lower backpain comes on suddenly or if it is accompanied by any sort of numbness in your extremities, flu like symptoms or if you experience a loss of control over your bowels. Those conditions when paired with lower back pain are a good reason to rush you to the nearest hospital’s emergency room.

There are a great number of treatments for back- pain in women. Treatments can include rest, ice, heat, an over the counter medicine like Advil or Naproxen and regular exercise. There are specialists in lower back pain who advocate acupuncture, seeing a chiropractor on a regular basis and taking up muscle and strength building activities like Yoga and Tai-chi.

There are also plenty of ways to prevent back pain in women. Women should get regular exercise, even before the pain starts. Regular exercise will keep her muscles strong and help fend off any stress or strain on the muscles in the back. She should always practice proper posture. Her office chair should be ergonomically correct and she should always walk and sit with a tall, straight back. She should do her best to maintain a healthy body weight (this can be worked out with her doctor) and should not smoke. Smoking can lead to other health hazards that will increase the risk of her contracting lower-backpain. Above all else, she should always remember to lift with her knees, not with her back.

Back pain in women is quite common. As previously stated, eighty percent of the world’s adult population will experience lower back pain at least once. As it turns out, our parents and teachers were right after all. Standing up straight, lifting with our knees and getting regular exercise really will be important in our adult lives.

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The American College of Physicians recently released its guidelines for diagnosing and treating lower back pain. These guidelines are the result of a long and intensive review of research on lower back pain. I have translated them from “doctorese” for you benefit.

1. Treating professionals should take a good history and do a thorough physical exam. The purpose of that exam is to identify which of three categories of back pain you have. The three groups are back pain with no specific cause, back pain with radiculopathy or spinal stenosis, or back pain with some other specific cause.

2. If you are in the first (non-specific) group, your doctor should not order routine imaging tests like x- rays or MRI’s.

3. If your back pain is accompanied by worsening neurological deficits or evidence of some serious underlying medical condition, then the doctor should order diagnostic and imaging tests.

4. If you have lower back pain and radiculopathy, then MRI’s or CT scans should be ordered only if you are a candidate for and epidural injection or surgery.

5. Your doctor should give you evidence-based information on low back pain. This information should include the expected course of their pain, advice to remain active, and a review of possible self-care alternatives.

6. Your doctor should consider medications that have been shown to be effective, and should use them along with self-care options. Medication should be accompanied by an assessment of your pain levels, and you should be advised of all the pros and cons of the medications. Recommended started medications for most people are an NSAID or acetaminophen.

7. If improvement is not seen with this program, your doctor should consider recommending other pain management alternatives. For chronic back pain, this include relaxation, acupuncture, yoga, massage therapy, exercise, and spinal manipulation.

It’s to your advantage to be an informed patient and know these guidelines. They tell you what information your doctor should be getting from you, and what issues should be addressed directly with you as you and your doctor develop your treatment plan.

These guidelines are a summary of those approved by the American Pain Society. They were released in October 2007, and have been published a number of places, including the Annals of Internal Medicine. Consider printing a copy of this article and keeping it for reference, and to discuss with your doctor if you have any questions.

Barry Hughes, Ph.D. is a psychologist and publisher of Chronic Pain Alternatives, which provides “Resources and Information for People with Chronic Pain.” He has built this site using Site Build It!, the easiest way to translate your passion onto the Web.
 

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