Thursday, January 29, 2015
When you are a diabetic sometimes when you eat is just as important as what you eat.
Keeping a steady stream of food in your system without causing high blood sugars can be
hard to do. But once you figure what works for you, you will have more flexibility and
better control of your diabetes.
It is recommended that diabetics eat many small meals throughout the day or three main
meals and three snacks in between. A typical day may go like this:
* Wake-up and have breakfast
* Mid-morning snack
* Mid-afternoon snack
* Bedtime snack
The timing in between each meal or snack should be two to three hours. This variation
will depend on what you have eaten at the previous meal, how active you have been and
what you feel like. If you are feeling hungry or light-headed and you normally wouldn’t
have eaten for another 30 minutes – don’t wait. Test your blood sugar and move up your
meal. The time it can take for you to wait the 30 minutes can be the time it takes for your
blood sugar to drop dangerously low.
The only time you may want to wait a longer period of time is between dinner and your
bedtime snack. Most times dinner is the biggest meal of the day and you will not need
food again for a longer period of time. Another reason to wait longer is to ensure that
you have enough food in your system before you go to bed to last you through the night
without your blood sugars dropping too low.
If eating this many times in a day is too much for you, consider eating smaller means and
smaller portion sizes. Eating this way (less more often) makes it easier for your body to
regulate blood glucose levels.
at 9:42 PM
Wednesday, January 28, 2015
NO MATTER YOUR WEIGHT
TO GET the maximum benefits from stretching to minimize the loss of flexibility caused by aging and accelerated by diabetes, include stretching exercises into your new, healthier lifestyle a minimum of two or three days per week. This will also help you maximize your strength gains from any concurrent resistance exercises you may be doing.
Exercising with diabetic or other health limitations
Is your health your main excuse for not being more physically active? Whether your biggest health complaint is high blood pressure, loss of feeling in your feet, or arthritic knees, it’s time to change your way of thinking. There is mounting evidence that older individuals with chronic health problems respond just as well to exercise training as their younger counterparts, yet many older people still choose not to be physically active. While it’s true that 85 percent of people over the age of sixty-five have a health problem that they may view as a deterrent to exercise, diabetes should definitely not be among them, and neither should almost all of the others.
Although most everyone can exercise safely and effectively, diabetes does bring additional risks, as discussed in the preceding step. However, you can still exercise to your potential—as long as you respect your limitations. To stay safe and get the most out of your activities, follow the exercise guidelines published by the ADA. The remainder of this section will address how you can overcome other common health concerns, allowing you to be as physically active as possible.
Cardiovascular disease. If you have diabetes or prediabetes, you may also have cardiovascular disease. Remember that about a third of all people with diabetes are not even aware of having it; sadly, many of them first learn of their condition while in the hospital after suffering their first heart attack, stroke, or other cardiovascular event. Does having heart disease mean that exercise is not for you? Absolutely not. Resistance training is now recommended for everyone, even people with known cardiovascular disease who have had a heart attack or stroke.
Diabetic people in supervised cardiac-rehabilitation exercise programs engage in various forms of exercise, and you may choose to join such a program if you know you have cardiovascular disease; you may also prefer to exercise on your own. It’s important to know that you’re more likely to experience angina (chest pain) due to reduced blood flow to your heart muscle (ischemia) during an aerobic activity like treadmill walking than during weight training. Studies have shown that lifting a heavy weight ten to twelve times may increase your blood pressure more than aerobic work, but it doesn’t raise your heart rate as much. Ironically the higher blood pressures reached during resistance training ensure that your heart muscle gets more blood than it would during aerobic activities. If you know that you have some coronary artery blockage from plaque buildup, moderate weight training may actually be a safer activity for you than most high-intensity aerobic ones.
If you prefer aerobic activities or if you do both types, use pain as your guide. In general, if reaching a certain heart rate (in number of beats per minute, or bpm) causes you to develop chest pain during exercise, always exercise at an intensity that keeps your rate at least 10 bpm below that pain threshold. For example, if slow jogging causes you to feel angina at a heart rate of 140 bpm, then lower your exercise intensity by walking briskly instead, to keep your heart rate at 130 bpm or below at all times. In addition, be aware that a heart attack may have symptoms other than pain localized in your chest, such as pain that radiates down one arm or shoulder or your neck or that feels like bad heartburn. If you experience any unusual pain or other symptoms during or following exercise, get checked out by your doctor as soon as possible. Diabetes can also potentially cause you to experience silent ischemia, a reduction in blood flow to the heart muscle through the coronary blood vessels that is painless and symptom-free. If you experience a sudden, unexplained change in your ability to exercise, without any other symptoms, immediately stop exercising and consult with your physician as soon as you can to rule out silent ischemia.
at 9:36 PM