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Diabetes: Things to Know

In Health, Healthcare, Medicine on August 23, 2012 at 8:00 am

Did you know that diabetes can lead to heart attack and stroke, blindness, or kidney failure?

Too much glucose, a type of sugar, in your blood can cause diabetes problems over time. High blood glucose can cause heart and blood vessel disease, which can lead to heart attacks and strokes. Damage to the eyes can lead to loss of sight or blindness. Nerve damage and poor blood flow can cause foot problems, sometimes leading to amputation.

You can prevent or delay diabetes problems by keeping your blood glucose, blood pressure, and cholesterol under control.

How can I tell if I have diabetes problems?

You may have diabetes problems if

  • your blood pressure is 130 over 80, written as 130/80, or higher
  • you have pain in your chest
  • you have blurry or double vision, or feel pain or pressure in your eyes
  • you have foot problems-such as blisters, ingrown toenails, or cracked skin-that get infected
  • your arms, hands, legs, or feet feel numb, or you feel shooting pains

Some diabetes problems don’t have symptoms at first. For example, you cannot tell if your kidneys are damaged until they stop working altogether. Your doctor should test your urine every year to see how well your kidneys are working.

What can I do to stay healthy with diabetes?

Controlling your blood glucose, blood pressure, and cholesterol can make a big difference in staying healthy. Talk with your doctor about what your ABC goals should be and how to reach them. A stands for the A1C test-a measure of what your blood glucose has been for the last three months. B is for blood pressure, and C is for cholesterol.

You can take these steps each day to reach your ABC goals:

  • Follow the healthy eating plan that you and your doctor or dietitian have discussed.
  • Be physically active for 30 to 60 minutes most days.
  • Take your medicines as directed and keep taking them, even after you’ve reached your goals.
  • If you smoke, quit.
  • Ask your doctor if you should take aspirin to prevent a heart attack or stroke.
  • Check your feet every day for cuts, blisters, sores, swelling, redness, or sore toenails.
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Active at Any Size Day 3: Get Started

In Health, Healthcare, Medicine on August 3, 2012 at 8:00 am

 

How do I get started?

◆Start slowly. Your body needs time to get used to your new activity.

◆Warm up. Warm-ups get your body ready for action. Shrug your shoulders, tap your toes, swing your arms, or march in place. Walk more slowly for the first few minutes.

◆Cool down. Slow down little by little. If you have been walking fast, walk slowly for a few minutes to cool down. Cooling down may protect your heart, relax your muscles, and keep you from getting hurt.

Appreciate yourself!

If you cannot do an activity, do not be hard on yourself. Feel good about what you can do. Be proud of pushing yourself up out of a chair or walking a short distance.

Pat yourself on the back for trying even if you cannot do it the first time. It may be easier the next time!

How do I continue to be active?

TO maintain your active lifestyle, try these suggestions:

◆Pledge to be active. Making a commitment to yourself to be active may help you stay motivated, stay on track, and reach your goals. Consider using the activity pledge at the end of this booklet to help you start and continue to be active.

◆Set goals. Set short-term and long-term goals. A short-term goal may be to walk 5 to 10 minutes, 5 days a week. It may not seem like a lot, but any activity is better than none. A long-term goal may be to do at least 30 minutes of physical activity at a moderate-intensity level (one that makes you breathe harder but does not overwork or overheat you) on most days of the week. You can break up your physical activity in shorter segments of 10 minutes or more.

◆Set rewards. Whether your goal was to be active for 15 minutes a day, to walk farther than you did last week, or simply to stay positive, you deserve recognition for your efforts. Some ideas for rewards include a new CD to motivate you, new walking shoes, or a new outfit.

◆Get support. Get a family member or friend to be physically active with you. It may be more fun, and your buddy can cheer you on and help you stick with it.

◆Track progress. Keep a journal of your physical activity. You may not feel like you are making progress but when you look back at where you started, you may be pleasantly surprised! You can make copies of the blank journal at the end of this booklet to keep track of your efforts.

 

Active at Any Size Day 1: Healthy, fit bodies come in all sizes

In Health, Healthcare, Medicine on August 1, 2012 at 8:00 am

 

Active at Any Size

Healthy, fit bodies come in all sizes. Whatever your size or shape, get physically active now and keep moving for a healthier you!

WOULD you like to be more physically active, but are not sure if you can do it?
Good news—if you are a very large person, you can be physically active—and you can have fun and feel good doing it.
THERE may be special challenges for very large people who are physically active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people.
Facing these challenges is hard—but it can be done! The information in this booklet may help you start being more active and healthier—no matter what your size!

Over two-thirds of adults in the United States are overweight or obese, and over one-third are obese, according to data from the National Health and Nutrition Examination Survey (NHANES) .

Why should I be active?
BEING physically active may help you live longer and protect you from:
◆ type 2 diabetes
◆heart disease
◆ stroke
◆high blood pressure
If you have any of these health problems, being physically active may help improve your symptoms.

REGULAR physical activity helps you feel better
because it:
◆ Lowers your stress and boosts your mood.
◆ Increases your strength, movement, balance, and flexibility.
◆Helps control blood pressure and blood sugar.
◆Helps build healthy bones, muscles, and joints.
◆Helps your heart and lungs work better.
◆ Improves your self-esteem.
◆Boosts energy during the day and may aid in sleep at night.

How do I get started?

We will be posting new ways everyday for next few days on how to be more active even with extra weight on your body. See you tomorrow.

 

20 DAYS TOWARDS HAPPINESS AND HEALTH: SUMMARY

In Health, Healthcare, Medicine on July 13, 2012 at 8:00 am

SUMMARY OF 20 DAYS TOWARDS HAPPINESS AND HEALTH

 

1. CHANGE PERCEPTION

2. SMILE

3. CALL AN OLD FRIEND

4. LISTEN TO CALMING MUSIC

5. FORGIVE

6. WAKE UP EARLY IN MORNING

7. DRINK MORE WATER

8. EAT YOGURT

9. STRETCH

10. EAT A HEALTHY BREAKFAST

11. ORGANIZE YOUR CLOSET

12. DONATE

13. WRITE SOMETHING

14. GET A GOOD NIGHT SLEEP

15. CLEAN YOUR CAR

16. TAKE A WALK

17. GIVE A SURPRISE

18. MANAGE YOUR OWN STUFF

19. BUY A PLANT

20. MEDITATE

 

YOU SHOULD THANK YOURSELF FOR TAKING A STEP FORWARD IN YOUR LIFE TO ACHIEVE SUCCESS, PEACE, PROSPERITY AND GOOD HEALTH IN LIFE.

GOOD LUCK WITH YOUR JOURNEY.

www.theworldofhealing.com

20 DAYS TOWARDS HAPPINESS AND HEALTH: DAY 16

In Health, Healthcare, Medicine on July 8, 2012 at 8:00 am

16. TAKE A WALK

 

Fact: Brisk walking (≥3.5 mph) has been shown to reduce body fat, lower blood pressure, increase high-density lipoprotein (good cholesterol), and even reduces risks of bone fracture

 

Put on your sneakers and go out of the house for a nice 15-30 minutes walk yourself or with you loved one or a friend. Breathing all that fresh air leaves you with vitality and lots of energy. Walking increases use of leg muscles which contain 70% of blood in our body. Putting that 70% blood into good circulation detoxifies your body and mind. It also gives you an opportunity to enjoy nature, meet your neighbors who some people don’t even know because they do not go out to walk. It in turn improves your social capabilities and improves confidence.

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