admin |

Exercise for older people.

Keep the body moving.

As diabetes is often found in people as they age, it’s really important to keep the body moving. When we age the range of exercise that we do on a daily basis becomes diminished. We are no longer doing a range of activities that we were doing when looking after children, or actively working. It’s really important to keep as many muscles as possible working on a regular basis.

Movement and circulation.

Regular movement helps to keep us healthy in many areas. Movement gets the blood flowing throughout the body, circulating oxygen to all tissues, and removing waste after respiration and digestion. Movement also minimizes the build up of fluid, particularly in the extremities. The valves found in the veins in our legs and arms, need the surrounding muscles to contract to force blood back to our hearts. All muscles in our bodies contribute to the smooth flow of blood around our whole body. It is not only the muscles of the heart, but all the muscles in our bodies, that are critical for good health.

Follow along videos.

No matter where we are at in life we can still move some muscles. So whether you are confined to sitting, or still able to do some activity standing upright, you can follow along with the videos below. So let’s get started.

Finding the 30 min video a little daunting to start with, then try the 20 min video below. It’s a little shorter, and is mainly done sitting on a chair. However, even though they are sitting, there are lots of muscles that can be moved. Just get moving.

The important thing to always remember is, just do something. Whatever movement you do is better than no movement or exercise at all.

Health Improvement Tips For Those With Diabetes

Managing Diabetes

Maintaining a Healthy Lifestyle from the Comfort of Home

How you manage diabetes may be a matter of life or death. However, with adequate diet and exercise, the condition can successfully be controlled. Creating a wellness program for yourself is all about becoming aware of your body and what it needs to stay healthy.

Causes and Types of Diabetes

According to the National Institute of Diabetes and Digestive and Kidney Diseases, diabetes is a condition that occurs when your blood sugar, also known as blood glucose, gets too elevated.

There are three primary types of diabetes:

Type 1 is known as juvenile diabetes, a lifelong disease that also may be an autoimmune disease. It occurs when the immune system destroys cells in the pancreas, called beta cells, which controls insulin.

Type 2 may be related to genetics, though causes are unknown. This is the most common form of diabetes. Type 2 diabetes is a chronic condition in which the body cannot produce insulin on its own, and insulin injections may be required. It can be caused by lifestyle choices such as high sugar intake, lack of exercise, and stress. Type 2 diabetes may be effectively managed with diet and exercise.

Gestational diabetes develops during pregnancy and is caused by hormones that block insulin. The condition can be controlled by eating a healthy diet and getting enough exercise. Gestational diabetes typically goes away after birth but may put you at a greater risk of type 2 diabetes.

Latent autoimmune diabetes, monogenic diabetes, cystic fibrosis-related diabetes, and chronic pancreatitis-associated diabetes are less common forms of the disease.

Managing Diabetes

According to the Joslin Diabetes Center, those with diabetes are twice as likely to develop heart disease as those without the condition. Both those with and without the disease must make healthy lifestyle choices each day. This includes establishing healthy eating patterns to normalize blood glucose levels.

Keep in mind that the foods you consume can greatly affect blood sugar levels and also have a profound effect on how the body uses energy. Too much glucose within the body can lead to heart disease, stroke, nerve damage, eye disease, foot complications, and gum disease. Low blood sugar, on the other hand, can cause gastrointestinal issues, fainting, and mental confusion. When managing diabetes, it is all about balance.

Start your day with a wholesome breakfast that contains grains and proteins. Then follow up with at least 30 minutes of exercise, which should be implemented daily. Avoid processed foods, pastries, and sugary drinks. Instead load up on proteins and superfoods, such as salmon, leafy greens, and nuts and berries. Diabetics Diet offers some delicious recipes and meal plans to keep you healthy as you manage your diabetes.

Types of Exercise

Exercise assists with healthy weight management and helps control blood pressure, which can sometimes lead to eye problems, cardiovascular issues, and strokes.

There are a variety of exercise options to choose from as a diabetic, depending on your personal goals and preferences. One of your main priorities is to get your blood flowing to increase circulation to your extremities. You can accomplish this with a combination of aerobic and anaerobic activities.

Following along with videos is a really good way to incorporate some exercise into your daily life, check out the following easy suggestions .

Walking, bicycling, and swimming are great options as they are meditative activities that inspire movement. You may also prefer yoga, as opposed to traditional workouts, which also offers cardiovascular benefits without high-impact motions.

Where you work out is also up to you. While fresh air is great for the body and mind, you may implement workouts at home, especially if you live in a climate where the weather doesn’t permit outside exercise. When you must stay indoors, you can easily work out at home with equipment like weights, resistance bands, and a balance trainer.

Whether you work out outside or indoors, a fitness tracker or smartwatch can help you track your progress and meet your fitness goals. If you’re going to pick up a smartwatch, make sure you shield your investment with a protective covering to prevent any damage to your screen.

While lifestyle adjustments may take some getting used to after being diagnosed with diabetes, proper care is necessary. Though it is a serious disease, diabetes can be managed by making smart lifestyle decisions.

Easy Diabetic Meals

Diabetics Diet

If you have diabetes you should follow a special diet. Here’s a sample diabetic meal plan that is about 1,600 calories and 220 grams of carbohydrates. Remember to drink two 8-ounce glasses of water with each meal.

In today’s busy world, it’s difficult enough for most of us to get a meal on the table at all—let alone follow a healthy meal plan every day. When you are in a rush, it’s easy to forget about eating right or even eating at all. In our haste, we do not always make the best food choices.

But it is possible to meet the demands of your day and still eat in a healthy way. The secret?

Plan ahead. Just half an hour of planning can give you a week’s worth of healthy and tasty meals and snacks.

Breakfast

(360 calories, 52.5 grams carbohydrate)

1 slice toasted whole wheat bread with 1 teaspoon margarine
1/4 cup egg substitute or cottage cheese
1/2 cup oatmeal
1/2 cup skim milk
1/2 small banana

Lunch

(535 calories, 75 grams carbohydrate)

1 cup vegetable soup with 4-6 crackers
1 turkey sandwich (2 slices whole wheat bread, 1 ounce turkey and 1 ounce low-fat cheese, 1 teaspoon mayonnaise)
1 small apple

Dinner

(635 calories, 65 grams carbohydrate)

4 ounces broiled chicken breast with basil and oregano sprinkled on top
2/3 cup cooked brown rice
1/2 cup cooked carrots
1 small whole grain dinner roll with 1 teaspoon margarine
Tossed salad with 2 tablespoons low-fat salad dressing
4 unsweetened canned apricot halves or 1 small slice of angel food cake

Snacks

(Each has 60 calories or 15 grams carbohydrate. Pick two per day.)

16 fat-free tortilla chips with salsa
1/2 cup artificially sweetened chocolate pudding
1 ounce string cheese plus one small piece of fruit
3 cups light popcorn

Diet Plans For Diabetics

Diabetics Diet

When you have diabetes, your body does not produce or correctly use the hormone, insulin. Insulin is important to your health, because it helps your body to convert sugar and starch into the energy you need to live. Some people are predisposed genetically to get diabetes, but for many people, diabetes is a weight related issue. For those people careful attention to diets for diabetics is necessary.

Diabetic diet plans are designed to improve the eating habits of people suffering from diabetes to help control diabetes you need to have a healthy lifestyle and a well controlled diet. Help control your diabetes by producing a diet plan it does not have to be full of foods you don’t like, foods that are boring and dull there are thousands of foods out their, recipes for diabetics that will suite you. You just need to read the information, buy the guides the eBooks and then you can eat well and remain healthy.

It is better to choose the diet that is full of fruits, vegetables, lean proteins and whole grain in the right proportions. Balancing the meals in the right proportion enables the diabetics to keep the level of blood sugar in the normal range.

The diabetics must select the food items that have a low glycemic index. It is the best tool that helps you to pick those carbohydrates that have the least effect on blood glucose level. The proteins must also be of the lean cuts. Plant based proteins like beans and legumes are even better.

The rule of thumb that applies on the diabetic diet planning is to fill the plate with

¼ carbohydrates
¼ proteins
½ vegetables

Some people have even been able to successfully reverse the disease simply by eating a diet rich in primal foods. Instead of trying to observe a strict diabetic exchange diet that is a lot of work to calculate and maintain, many diabetics find that by choosing a healthy eating plan full of primal foods, they not only lose weight, but heal from diabetes.

Diabetic Diet Foods

Diabetics Diet

Prone to diabetes, it is essential that the diabetic patients learn to follow a meal plan of diabetic diet foods to avoid and foods to eat for control of sugar in the bloodstream. It is a dreadful disease for those who are ignoring the importance of restriction in diet after recognizing signs and symptoms of diabetes. However, it is simply a maladjusted or retrograde functioning of pancreas owing to various reasons.

If diabetes could be managed carefully, the numbers could be lessened. One way is through making healthy food choices. A well-balanced diet composed of healthy foods along with regular exercise is necessary. Consultation with doctors and registered dietitians may help you create an effective meal plan.

By giving priority for right diabetic foods, one can manage the disease without allowing it to aggravate. It is not surprising that the nutrition specialists claim that there are no specific diet foods stipulated for diabetics. The timings and the quantum of food intake contribute a lot to control blood glucose levels.

Here is the diabetic diet plan for the sugar patients to follow. If they pay attention to the diabetic foods to avoid and foods to eat, the agonizing ailment can easily be managed.

Eat foods with high fiber and low fat. Such foods including fresh vegetables help regulating the digestion system and simultaneously they reduce blood glucose without much straining of the various internal organs of the body.
Regarding vegetables, you have the general information that colored vegetables can help you lower blood sugar.
You are permitted to consume lean meat and all fish varieties for protein as you like. But, consuming red meat and processed animal fats should be totally avoided.
Oatmeal and wheat are the best diabetic diet foods as they find a place in the list of low carb diet foods which help reduce the sugar in the blood stream. It will be safe if you avoid milk products with high fat contents.
Wine prepared from red grapes may be consumed in less volume. But, excess consumption of alcohol is not at all recommended for diabetic patients.

Keep track of the carbohydrates that you are taking in. Among the three types of carbohydrates-starches, sugar, and fiber-starches are often most recommended because they take longer to digest than simple sugars, and therefore do not cause fluctuations in the blood sugar. Foods high in starch include starchy vegetables like potatoes, peas, and corn; dried beans and lentils; and grains like oats, barley, and rice.

← Previous