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Managing Your Type 2 Diabetes

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There is a lot a person with type 2 diabetes can do to improve their health. “Basic principles of good health like eating right, exercising regularly, and maintaining a healthy weight can be as effective as medicine in the management of type 2 diabetes for most people,” says dietitian Sue McLaughlin, RD, diabetes educator and president of health care and education for the American Diabetes Association. If you have diabetes and are ready to make some positive changes to your lifestyle to help control your diabetes, here is how to get started:

  • Improve Your Diet: Watching your diet is a major way to manage your type 2 diabetes. A healthy diet for those with type 2 diabetes include fresh fruits and vegetables, whole grains, beans, lean meats, and low-fat dairy. Try to limit your portions of starchy foods, meat, and dairy products. Be very careful about loading up on foods that are high on the glycemic index, which is a system that ranks foods according to how they affect glucose levels. These foods include white breads, white rice, and soda.
  • Lose Weight: Losing weight can improve your blood sugar levels and help to keep type 2 diabetes under control. You don’t need to lose a lot of weight to make a difference. “If you already have type 2 diabetes, losing just 10 to 15 pounds can lower your glucose levels,” says McLaughlin.
  • Exercise Regularly: Exercise can help to keep your diabetes under control. As you are exercising, your muscles help transfer the glucose out of your blood and into your cells, resulting in better blood sugar levels.
  • Control Sleep Apnea: Many people who are overweight with type 2 diabetes also have sleep apnea. It is a condition in which a person stops breathing temporarily while sleeping. People with sleep apnea and type 2 diabetes are at a higher risk of death from a heart attack and stroke. Talk with your doctor if you think you may have sleep apnea.
  • Soothe Stress: Stress can make it harder to control your blood sugar levels. Try out some relaxation techniques such as yoga, meditation, massage and soothing music, to chase away your stress. Stress relief can also help you sleep better, and studies have shown that not getting enough sleep can worsen type 2 diabetes.

 

 

Resource: http://www.everydayhealth.com/diabetes/type2/managing/manage-type-2-diabetes.aspx

Risk Factors of High Cholesterol

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Almost 1 in 6 adults, that is 16.3% of the U.S. population, has high total cholesterol, which is defined as 240 mg/dL and above. It is crucial to understand the risk factors of high cholesterol and what you can do to control your risk. Here are some facts on what risks you can’t and can change:

  • Risk Factors: Those You Can’t Change:
    • Heredity: High cholesterol tends to run in families. This genetic condition is known as familial hypercholesterolemia and typically causes high levels of bad cholesterol. Another genetic link is having a family history of early coronary heart disease.
    • Gender: Starting at puberty, men have lower levels of “good cholesterol”, compared with women. As both genders age, LDL Cholesterol, “bad cholesterol”, levels tend to rise. Young females tend to have lower levels of bad cholesterol than males. But as they get older, they usually have higher levels than men.
    • Age: Unfortunately, no matter what, getting older increases your high cholesterol risk.
    • Risk Factors: Those You Can Change:
      • What You Eat: Diets that are high in saturated fats lead to an increased level of cholesterol in your blood. Fats you should try to avoid include saturated fats, trans-fatty acids, and cholesterol found in egg yolks, meat and cheese.
      • Weight: Obesity can increase bad cholesterol levels, reduce good cholesterol levels, and increase your total cholesterol level.
      • No Exercise: Living a sedentary lifestyle and a lack of regular exercise is another risk factor for high cholesterol. Exercising regularly will help to lower your bad cholesterol level, raid your good cholesterol level, and lose weight.
      • High blood pressure: If you have high blood pressure along with high cholesterol, together they can increase your risk of heart disease and heart attack. If you have high blood pressure, it is very important that you take steps to lower it.
      • Smoking: Cigarette smoking may decrease your good cholesterol levels and is an additional risk factor for heart disease.

 

Resource: http://www.everydayhealth.com/high-cholesterol/high-cholesterol-risk-factors.aspx

Do’s and Don’ts for Beating Insomnia

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Have you ever spent hours tossing and turning during the night, not sleeping? You are not alone: Insomnia is the most common sleep complaint among Americans. In any given year, 30 to 40% of adults report at least a temporary problem falling asleep. If you do suffer from insomnia, here are some do’s and don’ts to put those sleepless nights to bed:

Do:

  • Get Evaluated: See a doctor to get a complete medical evaluation. By identifying and treating these problems, you can hopefully cure the insomnia.
  • Follow a schedule: Try to pick a consistent time for when you wake up and go to bed, even on the weekends.
  • Maintain bedroom rules: Your bedroom should only be used for sleeping and relaxing.
  • Create your own cave: Your sleep can suffer if your room is too warm or if there is noise and light surrounding you. Try to create a cave-like room that is cool, dark, and quiet. Having a fan or a white noise machine could help to neutralize ambient sounds.
  • Work out: Exercise regularly, but no later than three to five hours before bedtime. Working out at night might leave you too wired to fall asleep easily.
  • Relax: Try to wind down with relaxation methods such as yoga, meditation, a warm bath, or calming music.
  • Seek advice: Talk about your insomnia or other sleep disorders with your doctor if you’re not able to fall asleep using these measures.

Don’t:

  • Keep a television in the bedroom: The glow of a television doesn’t help to create a dark, quiet place to fall asleep in. Keep your television and computer in another room in the house.
  • Use alcohol as a sleeping aid: Alcohol makes you more likely to fall asleep, but will make it less likely to stay asleep.
  • Underestimate your caffeine intake: Some people are more sensitive to caffeine than others, so be sure to not exceed your daily limit.
  • Eat a large meal right before bed: Insomnia may happen if you load up on heavy foods around bedtime.
  • Stay in bed if you can’t fall asleep: If you aren’t falling asleep, get up and read, or try another relaxing activity until you feel sleepy again, then return to bed.

 

 

Resource: http://www.everydayhealth.com/sleep/insomnia/tips/everyday-tips-for-living-with-insomnia.aspx

Best and Worst Jobs for Pain

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Having to go to work when you have chronic pain can be very difficult or even impossible, depending on your job. If you do suffer from chronic pain and are in the workforce, you should try to find a job that isn’t too physically demanding and allows you to work at your own pace. Here is a list of some of the best and worst choices for your pain:

Best:

  • Administrative Assistant: Having to sit at a desk all day is not ideal for someone with painful joints; however, an administrative assistant could have some benefits. Typing is probably the only repetitive movement you will have to do and this position might come with some flexibility. This will allow you to move around when you need to and take breaks as necessary.
  • Editor/Writer: As long as your hands will be able to deal with typing, this could be an ideal job if you have chronic pain. Being a freelance writer, you can work from home and have a flexible schedule that will allow you to fit in doctor’s appointments, exercise and sleep. If you work in an office, you will have the ability to make your office comfortable and move around as needed.
  • Software Engineer: This could entail a lot of sitting and may be stressful, however many employers in this industry are progressive. This could mean a more flexible schedule than other desk jobs, and the ability to get a standing desk as well as time to move around when you need to.
  • Nonprofit: Many who have chronic illness or pain will reach out to local associations that advocate for their conditions. For some, this work can be very rewarding. Nonprofits can be laid back compared to traditional corporations and can be more likely to understand your physical challenges and chronic pain needs.

Worst:

  • Landscaping: Landscaping tasks involve frequent use of hand tools that can cause pain in your small joints. It also requires a lot of bending, stooping over and kneeling, which can cause pain in your joints, particularly the knees. It also involves lifting and hauling which can cause back pain.
  • Truck Driver: No matter the distance, a truck driver is trapped in a seat for long periods of time, putting pressure on the back. There is little time for you to move around and stretch any painful joints.
  • Health Care: These jobs can bring high stress, long hours, and lots of time on your feet. The jobs also entail a lot of bending, lifting and moving patients in awkward positions. This could not only affect your back, but many other joints as well.
  • Retail: You have to spend most of your day on your feet and if you have to stock products or bag groceries, you will be spending your day reaching, turning and lifting. These repetitive movements can exacerbate your chronic pain symptoms.

 

Resource: http://www.health.com/health/gallery/0,,20655251_10,00.html

3 Great Recipes if You Have Gout

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Updated Waldorf Salad         

Ingredients:

• 2 tablespoons low-fat mayonnaise

• 1 tablespoon lemon juice

• 2 small (Gala or Fuji) apples, cubed

• 1 cup seedless red grapes, halved

• 1/3 cup dried cranberries

• 1/4 cup coarsely chopped walnuts

• 1/4 cup thinly sliced celery (about 1 stalk)

• 8 Boston or Bibb lettuce leaves

Preparation

1. Combine mayonnaise and lemon juice in a medium bowl. Add apples, grapes, and cranberries; mix well.

2. Add the walnuts and celery, and mix well. Serve it on a bed of 2 lettuce leaves. The salad can be refrigerated up to 2 hours before serving.

 

Tomato Crostini

Ingredients

  • 1/2 cup chopped plum tomato
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon chopped pitted green olives
  • 1 teaspoon capers
  • 1/2 teaspoon balsamic vinegar
  • 1/2 teaspoon olive oil
  • 1/8 teaspoon sea salt
  • Dash of freshly ground black pepper
  • garlic clove, minced
  • 4  (1-inch-thick) slices French bread baguette
  • Cooking spray
  • garlic clove, halved

Preparation

  1. Preheat oven to 375º.
  2. Combine first 9 ingredients.
  3. Lightly coat both sides of bread slices with cooking spray; arrange bread slices in a single layer on a baking sheet. Bake at 375º for 4 minutes on each side or until lightly toasted.
  4. Rub 1 side of bread slices with halved garlic; top evenly with tomato mixture.

 

 

Zesty Zucchini Spaghetti

Ingredients

  • 3/4 pound uncooked spaghetti
  • (7-ounce) can chipotle chiles in adobo sauce
  • teaspoons olive oil
  • garlic cloves, minced
  • cups shredded zucchini (about 1 1/4 pounds)
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons Parmesan cheese, shaved

Preparation

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Remove 1 chile (smaller for less spice, larger for more) and 1 tablespoon sauce from can (reserve remaining sauce for another use).
  3. Remove seeds from chile (for extra heat, leave seeds in); mince chile.
  4. Heat oil in a large nonstick skillet over medium-high heat.
  5. Add chile, sauce, and garlic; sauté 1 minute.
  6. Add zucchini; cook, stirring constantly, 4 minutes.
  7. Toss pasta with zucchini mixture. Sprinkle with salt, pepper, and cheese.

 

 

Resource: http://www.health.com/health/gallery/0,,20448271_8,00.html

Avoid Travel Constipation

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When you are traveling away from home, sticking to your normally healthy diet of fruits, veggies, whole grains, and lean proteins isn’t always a priority or even a possibility, sometimes. Unfortunately, when you are filling your belly quickly with foods that you might not normally eat, you may experience unwanted consequences. Major changes in your eating habits, not drinking enough fluids, and even the stress of traveling can result in digestive problems like constipation. Protect yourself from travel constipation with these tips:

  • Try to avoid any medications and supplements that can trigger constipation such as diuretics, iron supplements, antacid medications, and calcium supplements
  • Drink plenty of water and fluids
  • Be sure to eat fiber each day
  • Go to the bathroom when you need to go- don’t put off having a bowel movement
  • Find ways to manage your stress- try relaxation techniques such as deep breathing or yoga
  • It will be hard, but try to keep your diet as consistent as possible, so that it is not drastically different from what your body is used to at home

 

Resource: http://www.everydayhealth.com/healthy-travel/avoid-digestive-problems-while-traveling.aspx

8 Gout-Causing Foods

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Gout is an extremely painful inflammation of the joints caused by a buildup of needle-sharp uric acid crystals. The big toe is the most common target, but gout can attack the feet, ankles, knees and hands as well. Days, or even months of suffering may result. If you are prone to gout, the foods that you eat- and don’t eat- can play a role in keeping your joints free of pain.  Here are eight foods that you should try to avoid:

1)      Scallops: During a flare-up, cut back on your intake of seafood and meat. These foods are rich in purines, which your body breaks down into uric acid. When your gout is at bay, you have a little more freedom with your food choices. However, it is still a good idea to keep meat and seafood intake to a minimum of 4-6 ounces daily at most.

2)      Herring: There are some types of seafood that should be off the menu completely for those who have gout: herring, tuna and anchovies are those foods.

3)      Beer: Drinking beer is a double-whammy for those who are gout-prone. Not only does it increase your uric acid levels, but it also makes it more difficult for your body to clear this substance from your system. Wine is a better choice, but heavy drinking of any type of alcohol is a bad idea for people who get gout. During a flare, it is best to abstain from alcohol entirely.

4)      Red Meat: All meat is not created equal when it comes to purine content. White meat is generally better than red.

5)      Turkey: Turkey and goose are higher in purines than other types of food, so it’s best to avoid them. Chicken and duck are your safest choices.

6)      Sugary Drinks: Avoid beverages sweetened with high-fructose corn syrup such as non-diet sodas or “fruit” drinks. The sweeteners stimulate the body to produce more uric acid.

7)      Asparagus: Asparagus, cauliflower, spinach, and mushrooms are higher in purines than other vegetables. You don’t need to avoid them completely, since veggie-rich diets actually help you clear purines from the body, however don’t go too wild with them either.

8)      Liver: Organ meats like liver, kidneys and sweetbreads, are a major no-no and should just be avoided.

It might be hard, but try to avoid these foods, or eat them in moderation. Stick to low-purine foods to avoid making a flare-up worse and to keep your joints pain free.

 

Resource: http://www.health.com/health/gallery/0,,20448674_last,00.html

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