It is somewhat reassuring to remember that perimenopause is just a phase, that all symptoms are temporary. For most women it will last two or three years, though for some it lasts as long as 10 or 12 years.
It is important to remember that all women need regular checkups, whether or not they are menstruating.
Although Menopause can not be prevented but steps can be taken to reduce the symtoms.
Dealing With Menopause Symptoms
Talk to your doctor about hormone replacement
Hormone replace therapy otherwise called HRT is the taking of synthetic estrogen or a both of estrogen and synthetic progesterone also know as progestin.This method will help in
Reduction of hot flashes
relief from Vaginal Dryness
slow bone loss
Relieves you from mood swings and depression
Recent researches points to the fact that though HRT helps in the control and effective management of menopause symptoms it expose one to several health problems.The study found that women on hormone replacement therapy of combined estrogen plus progestin (PREMPRO) had:
• A 41% INCREASE in strokes
• A 29% INCREASE in heart attacks
• A 100% INCREASE in the rate of blood clots
• A 22% INCREASE in total cardio vascular disease
• A 24% INCREASE in breast cancer
• A 100% INCREASE in the rate of Alzheimer's Disease (in women over 65)
For this reason, be sure to consult with a physician about the pros and cons of HRT. If you have certain health conditions, you will not be a candidate for HRT. Some of these conditions include:
Cancers of the breast and uterus
History of stroke or heart attack
History of blood clots
Liver disease
In some cases, alternative medications can be taken to help strengthen bones and to treat other menopause-related problems.
Exercise regularly
Try to get at least 30 minutes of exercise on most days of the week. Weight-bearing exercises such as walking, running or dancing can help strengthen bones. This can help protect a woman from osteoporosis, a thinning of the bones that often occurs after menopause. Strengthening the bones at a younger age decreases osteoporosis risk later in life. But even those with osteoporosis can still strengthen their bones through weight-bearing exercise.
In addition to creating a structured exercise routine, you can increase your activity level by doing the following:
Parking at the end of the parking lot or a block away and briskly walking to a destination.
Taking the stairs instead of the elevator.
Taking walks during breaks at work.
Getting involved in activities and sports such as softball, tennis, golf or dancing.
Playing games such as tag with children instead of computer games.
Quit smoking
Smoking increases bone loss, probably because it decreases the production of estrogen and reduces the body's ability to absorb calcium.
Eat a healthy diet
Eat plenty of whole-grain products, vegetables and fruits. Choose foods low in fat and cholesterol and get enough calcium and vitamin D to keep your bones strong. Menopausal and postmenopausal women need about 1,500 milligrams of calcium a day. In addition, you should not have more than one alcoholic drink a day.
Maintain a healthy weight
Maintaining a weight deemed healthy by a physician will help you manage the symptoms of menopause.
Continue to have regular medical examinations
Physical exams should include checks of bone density, blood pressure, cholesterol and blood sugar. Gynecological exams should include an annual breast exam, including a mammogram, and an annual pelvic examination, with a Pap smear every one to three years (depending on your health history).
Address symptoms
Although good health and sound lifestyle choices can reduce the likelihood of symptoms, it is likely that you will experience at least some ill effects associated with menopause. The list below details these and discusses steps that can be taken to reduce their severity.
Hot flashes. Try to avoid triggers such as warm environments, hot or spicy foods, alcohol, caffeine and stress. All of these can worsen hot flashes. Dressing in layers, exercising regularly and using a fan in the home or workplace can also help you reduce or prevent hot flashes.
Hot flashes can be upsetting and frustrating, particularly if they are intense. Don't be alarmed, however, as hot flashes are not usually a sign of a medical problem. Rather they are a normal biological reaction to fluctuating hormone levels in a woman's body.
Health experts from a wide variety of disciplines, including bioengineering, physiology and the behavioral sciences, are conducting research to understand the causes of hot flashes and to better determine which treatments work and which do not.
Memory problems. A physician can recommend mental exercises to improve your memory during menopause. Adequate sleep and regular physical activity may also help prevent any memory problems you might otherwise experience.
Mood swings. Getting enough sleep and regular physical activity can often help combat mood swings during menopause. Physicians can also recommend relaxation exercises or prescribe antidepressant medication if necessary. A support group may also be helpful.
Sleeping problems. Regular exercise during menopause can help you sleep better (but don't do it close to bedtime). Avoiding alcohol, caffeine, large meals and work right before bedtime can also help prevent sleep problems. Finally, to improve sleep patterns, avoid napping, go to bed and get up at the same times every day, and keep your bedroom at a constant, comfortable temperature.
Vaginal dryness. Over-the-counter vaginal lubricants are available if you have vaginal dryness. Prescription estrogen replacement creams might also offer relief. Talk to your physician if this is a concern of yours.
Tuesday, May 6, 2008
Thursday, May 1, 2008
6 Best Ways To Exercise
How to exercise in such a way that you're in it for a long, long time, even for a life time?
It is a general believe that Exercises help in lossing weight and toning the body. Not so many people know the right exercise to choose or how to go about it without affecting their jobs and without getting worked up. Listed are 6 exercise methods you can embark upon for your weight loss and body toning.
1. Know When It is Best For You Cultivate A Time Habit
The biggest problem we all have when it comes to exercises is TIME. And time scheduling at that. This is because exercise isn't a one-off thing; it's one that you need to do regularly for say, minimum 3 times per week for at least 30 minutes per session.
I know you've many other things ranked more important than exercise. Exercise? To you, it's only an activity you do when you're free. That's where your problem starts.
Hey! You got to change your view about exercise - you should treat it as your top priority activity by consistently putting aside at least 30 minutes, 3 times a week to do it.
Practice setting aside this kind of time schedule. And don't use this scheduled time for anything else.
2. Pick And Choose One Exercise You Like To Do
Like running?
Fancy walking?
Hot on swimming?
Favor biking?
Love dancing?
Interested in jogging?
Have a "crush" on step aerobics?
Enjoy Pilates? Yoga?
Feel good about going to gym to exercise?
Feel excited attending classes?
Happy to exercise at home?
The point is, there are so many exercises out there and many ways of doing them. Cherry-pick one or two that you love and feel right and get going.
3. Commit To The Minimum
Now that You have solved the problem of time schedule and types of exercise best for you. Now you must also set a target of a minium of time you must exercise in a week and you must not go below this standard.
If you're very busy or traveling, you still can fulfil your set minimum, either by brief walks or light stretching punctuated throughout the week.
Sticking to your minimum should be the most important thing for you. Sometimes you may exceed the minimum, sometimes you may have bad days and manage only light exercise. It's OK. Just don't drop below the minimum.
If you do this every week for the rest of your life, you will have more health and energy.
4. Change Your Goal
If you have been pinning for "perfect" bodies flashed in the magazines and on TVs, brace the fact that they're hard (sometimes unrealistic) to achieve and even harder to maintain. They could take years to develop and may not depict the healthy weight you should achieve.
Change your goal - exercise for health, vitality and energy. You get these benefits immediately.
Make feeling good your goal, not weight loss, not gaining muscle tone. These benefits will come but treat them as bonuses to the increased health, energy and vitality you get.
Each time you exercise, remind yourself that you're targeting for health, energy and vitality. You'll achieve this goal, even doing light exercises. Because the nature of exercise is as such that you benefit from these 3 things.
Take note of these immediate mental benefits too:
Increased creativity
Decreased stress and tension
Increased problem-solving skills
Increased brain alertness
The more you experience the immediate benefits, the more you'll want to exercise.
5. Enjoy Changes In Your Body
When you regularly exercise, you'll enjoy changes in your body such as weight loss, muscle gain, increased flexibility and improved endurance.
Enjoy these positive changes as they come along.
6. Enjoy Exercise
Enjoy how your body feels and appreciate what happens to your body during exercise.
Feel the way your muscles and limbs move and respond to exercise
Feel the way your pulse increases and your blood flow quickens
Feel how your skin glows and tightens
Feel how your body sweats to get rid of waste and toxins
How to exercise consistently, even for a life time, isn't hard. Just maintain your minimum schedule. The rest like how fast or how much you exercise doesn't amount to much if you don't exercise the minimum number of times per week.
It is a general believe that Exercises help in lossing weight and toning the body. Not so many people know the right exercise to choose or how to go about it without affecting their jobs and without getting worked up. Listed are 6 exercise methods you can embark upon for your weight loss and body toning.
1. Know When It is Best For You Cultivate A Time Habit
The biggest problem we all have when it comes to exercises is TIME. And time scheduling at that. This is because exercise isn't a one-off thing; it's one that you need to do regularly for say, minimum 3 times per week for at least 30 minutes per session.
I know you've many other things ranked more important than exercise. Exercise? To you, it's only an activity you do when you're free. That's where your problem starts.
Hey! You got to change your view about exercise - you should treat it as your top priority activity by consistently putting aside at least 30 minutes, 3 times a week to do it.
Practice setting aside this kind of time schedule. And don't use this scheduled time for anything else.
2. Pick And Choose One Exercise You Like To Do
Like running?
Fancy walking?
Hot on swimming?
Favor biking?
Love dancing?
Interested in jogging?
Have a "crush" on step aerobics?
Enjoy Pilates? Yoga?
Feel good about going to gym to exercise?
Feel excited attending classes?
Happy to exercise at home?
The point is, there are so many exercises out there and many ways of doing them. Cherry-pick one or two that you love and feel right and get going.
3. Commit To The Minimum
Now that You have solved the problem of time schedule and types of exercise best for you. Now you must also set a target of a minium of time you must exercise in a week and you must not go below this standard.
If you're very busy or traveling, you still can fulfil your set minimum, either by brief walks or light stretching punctuated throughout the week.
Sticking to your minimum should be the most important thing for you. Sometimes you may exceed the minimum, sometimes you may have bad days and manage only light exercise. It's OK. Just don't drop below the minimum.
If you do this every week for the rest of your life, you will have more health and energy.
4. Change Your Goal
If you have been pinning for "perfect" bodies flashed in the magazines and on TVs, brace the fact that they're hard (sometimes unrealistic) to achieve and even harder to maintain. They could take years to develop and may not depict the healthy weight you should achieve.
Change your goal - exercise for health, vitality and energy. You get these benefits immediately.
Make feeling good your goal, not weight loss, not gaining muscle tone. These benefits will come but treat them as bonuses to the increased health, energy and vitality you get.
Each time you exercise, remind yourself that you're targeting for health, energy and vitality. You'll achieve this goal, even doing light exercises. Because the nature of exercise is as such that you benefit from these 3 things.
Take note of these immediate mental benefits too:
Increased creativity
Decreased stress and tension
Increased problem-solving skills
Increased brain alertness
The more you experience the immediate benefits, the more you'll want to exercise.
5. Enjoy Changes In Your Body
When you regularly exercise, you'll enjoy changes in your body such as weight loss, muscle gain, increased flexibility and improved endurance.
Enjoy these positive changes as they come along.
6. Enjoy Exercise
Enjoy how your body feels and appreciate what happens to your body during exercise.
Feel the way your muscles and limbs move and respond to exercise
Feel the way your pulse increases and your blood flow quickens
Feel how your skin glows and tightens
Feel how your body sweats to get rid of waste and toxins
How to exercise consistently, even for a life time, isn't hard. Just maintain your minimum schedule. The rest like how fast or how much you exercise doesn't amount to much if you don't exercise the minimum number of times per week.
Monday, April 21, 2008
How To Treat And Prevent Acne Without Spending Money
I honestly think treating acne naturally is very underrated.Most people prefer to some much of their hard earned money on different antibotics and pills which cause side effects or at worst not cure the acne at the end of the day.Treating acne could be very expensive but this article will give you the 4 best , tried and trustable way to treat that acne naturally without spending much money.
1. Watching Your Diet
It is not doubt that we are all what we eat.To get rid of acne you must eat healthily. Eating lots of fruits and Vegetables will help provided the needed vitamins,Minerals and fibers to your system.This method will help you prevent acne and also help in you fight against acne
2. Hygiene
A healthy skin regimen should include no harsh scrubbing or over-washing, because this can cause possible skin irritation or possible over production of oil to replace what has washed off, clogging pores in the process. Products with gentle exfoliation ingredients are OK to use; i.e. not scratchy nut or fruit shell pieces that can tear skin. And skip alcohol products when possible; these can take off the top layer of your skin and cause your glands to product more oil, clogging pores in the process.
3. Tea Tree Oil
In my experience many acne sufferer's skin is very sensitive to tea tree oil. So you need to start out with a very mild dose and experiment with just a small part of your skin.If your skin is aggravated by it then either opt for a lower dose or opt of another acne treatment all together.Here is how I recommend you use it...Get straight tea tree oil and dilute it in pure aloe vera gel. Add only a drop or two to start with per ounce of aloe.
4. Detoxification
Detoxification is one of the best ways to treat acne naturally. By regularly detoxifying your body, your face will be acne free in weeks . This is a proven matter. A lot of people have achieved successes by performing detoxification to treat acne. Fasting is one of the best ways to detoxify yourself. By following a strict and healthy diet that consists of a lot of vegetables and fruits can bring you similar benefits too.
5. Don't play with your spots!
If you pop, pick, scratch or squeeze them, you can cause infection, and even worse, scaring! You definitely don't want that. Instead use a product that contains benzoyl peroxide. Start with a low strength, once a day, and work your way up. And be sure to consult a physician before using a product over 5% strength.
6. Aloe Vera
When those zits are gone, they leave acne marks and scars on your face. To deal with this, simply use aloe vera on your skin. Aloe vera has the ability to accelerate the healing process of the skin. Aloe vera can also be used to treat acne. Although not as effective, aloe vera is very good at making the acne to look a lot better by removing or lightening the redness and marks caused by acne.Getting rid of acne is easy if you just know what works and what works not. If I tell you that it is possible to cure your acne in just two months, without spending any money on medical treatment and products, would you believe me? Well you better do.
1. Watching Your Diet
It is not doubt that we are all what we eat.To get rid of acne you must eat healthily. Eating lots of fruits and Vegetables will help provided the needed vitamins,Minerals and fibers to your system.This method will help you prevent acne and also help in you fight against acne
2. Hygiene
A healthy skin regimen should include no harsh scrubbing or over-washing, because this can cause possible skin irritation or possible over production of oil to replace what has washed off, clogging pores in the process. Products with gentle exfoliation ingredients are OK to use; i.e. not scratchy nut or fruit shell pieces that can tear skin. And skip alcohol products when possible; these can take off the top layer of your skin and cause your glands to product more oil, clogging pores in the process.
3. Tea Tree Oil
In my experience many acne sufferer's skin is very sensitive to tea tree oil. So you need to start out with a very mild dose and experiment with just a small part of your skin.If your skin is aggravated by it then either opt for a lower dose or opt of another acne treatment all together.Here is how I recommend you use it...Get straight tea tree oil and dilute it in pure aloe vera gel. Add only a drop or two to start with per ounce of aloe.
4. Detoxification
Detoxification is one of the best ways to treat acne naturally. By regularly detoxifying your body, your face will be acne free in weeks . This is a proven matter. A lot of people have achieved successes by performing detoxification to treat acne. Fasting is one of the best ways to detoxify yourself. By following a strict and healthy diet that consists of a lot of vegetables and fruits can bring you similar benefits too.
5. Don't play with your spots!
If you pop, pick, scratch or squeeze them, you can cause infection, and even worse, scaring! You definitely don't want that. Instead use a product that contains benzoyl peroxide. Start with a low strength, once a day, and work your way up. And be sure to consult a physician before using a product over 5% strength.
6. Aloe Vera
When those zits are gone, they leave acne marks and scars on your face. To deal with this, simply use aloe vera on your skin. Aloe vera has the ability to accelerate the healing process of the skin. Aloe vera can also be used to treat acne. Although not as effective, aloe vera is very good at making the acne to look a lot better by removing or lightening the redness and marks caused by acne.Getting rid of acne is easy if you just know what works and what works not. If I tell you that it is possible to cure your acne in just two months, without spending any money on medical treatment and products, would you believe me? Well you better do.
Saturday, April 19, 2008
Simple Tips That Will Help You Get Rid Of Acne
many acne treatments out there. Problem is - hardly any of them work! Is there a way to choose an effective treatment that will actually clear your skin? Absolutely - and today we're going to show you exactly what to look for.
The truth is that many people have successfully cleared their skin simply by following one golden rule - they made sure to treat all of the things that actually cause acne.
There's a simple reason that most acne products don't actually work. The creams, lotions and other products you find in the stores typically only try to target zits that have already appeared on your skin instead of actually working to prevent new pimples from forming. There's not much point in "zapping" one zit when another one is just around the corner!
To get rid of acne and be able to get the clear skin we all want, you need to make sure that you use a treatment that attacks all of the things that cause acne. With this in mind, let's look at what the main causes of pimples are:
1) Excess Oil on the Skin
2) Clogged Pores
3) Inflammation of the Skin
4) Acne-Causing Bacteria
Each of the above causes play a factor in your acne. If you don't target all of them, you won't be able to fix the problem. What you need is a treatment that works as a system to make sure that each of these causes is taken care of.
Although most of the treatments out there only touch on partially treating what causes acne, there are treatments that are specifically designed to target all of the causes so that your skin can fully get rid of acne. These treatments don't involve any prescription and usually will have a couple of steps to them.
It's important to understand that you can clear acne even if you have tried products in the past that didn't work. The key is to make sure that the treatment you use attacks acne from all angles and at the root of the problem. You can see extremely fast results once you do - it's a great feeling seeing clear skin when you look in the mirror!
source : http://EzinesArticle.com/?expert=Tom_Mulligan
The truth is that many people have successfully cleared their skin simply by following one golden rule - they made sure to treat all of the things that actually cause acne.
There's a simple reason that most acne products don't actually work. The creams, lotions and other products you find in the stores typically only try to target zits that have already appeared on your skin instead of actually working to prevent new pimples from forming. There's not much point in "zapping" one zit when another one is just around the corner!
To get rid of acne and be able to get the clear skin we all want, you need to make sure that you use a treatment that attacks all of the things that cause acne. With this in mind, let's look at what the main causes of pimples are:
1) Excess Oil on the Skin
2) Clogged Pores
3) Inflammation of the Skin
4) Acne-Causing Bacteria
Each of the above causes play a factor in your acne. If you don't target all of them, you won't be able to fix the problem. What you need is a treatment that works as a system to make sure that each of these causes is taken care of.
Although most of the treatments out there only touch on partially treating what causes acne, there are treatments that are specifically designed to target all of the causes so that your skin can fully get rid of acne. These treatments don't involve any prescription and usually will have a couple of steps to them.
It's important to understand that you can clear acne even if you have tried products in the past that didn't work. The key is to make sure that the treatment you use attacks acne from all angles and at the root of the problem. You can see extremely fast results once you do - it's a great feeling seeing clear skin when you look in the mirror!
source : http://EzinesArticle.com/?expert=Tom_Mulligan
Tuesday, April 15, 2008
Diabetes - Causes and Prevention
Diabetes mellitus (sometimes called "sugar diabetes") is a condition that occurs when the body can't use glucose (a type of sugar) normally. Glucose is the main source of energy for the body's cells. The levels of glucose in the blood are controlled by a hormone called insulin, which is made by the pancreas. Insulin helps glucose enter the cells.
In diabetes, the pancreas does not make enough insulin (type 1 diabetes) or the body can't respond normally to the insulin that is made (type 2 diabetes). This causes glucose levels in the blood to rise, leading to symptoms such as increased urination, extreme thirst, and unexplained weight loss.
Types of Diabetes
Type 1 diabetes (previously known as insulin-dependent diabetes)
Type 1 diabetes is an auto-immune disease where the body's immune system destroys the insulin-producing beta cells in the pancreas. This type of diabetes, also known as juvenile-onset diabetes, accounts for 10-15% of all people with the disease. It can appear at any age, although commonly under 40, and is triggered by environmental factors such as viruses, diet or chemicals in people genetically predisposed. People with type 1 diabetes must inject themselves with insulin several times a day and follow a careful diet and exercise plan.
Type 2 diabetes (previously known as non-insulin dependent diabetes)
Type 2 diabetes is the most common form of diabetes, affecting 85-90% of all people with the disease. This type of diabetes, also known as late-onset diabetes, is characterised by insulin resistance and relative insulin deficiency. The disease is strongly genetic in origin but lifestyle factors such as excess weight, inactivity, high blood pressure and poor diet are major risk factors for its development. Symptoms may not show for many years and, by the time they appear, significant problems may have developed. People with type 2 diabetes are twice as likely to suffer cardiovascular disease. Type 2 diabetes may be treated by dietary changes, exercise and/or tablets. Insulin injections may later be required.
Gestational diabetes mellitus (GDM)
GDM, or carbohydrate intolerance, is first diagnosed during pregnancy through an oral glucose tolerance test. Between 5.5 and 8.8% of pregnant women develop GDM in Australia. Risk factors for GDM include a family history of diabetes, increasing maternal age, obesity and being a member of a community or ethnic group with a high risk of developing type 2 diabetes. While the carbohydrate intolerance usually returns to normal after the birth, the mother has a significant risk of developing permanent diabetes while the baby is more likely to develop obesity and impaired glucose tolerance and/or diabetes later in life. Self-care and dietary changes are essential in treatment.
Causes Of Diabetes
Diabetes can be caused by too little insulin (a hormone produced by the pancreas to control blood sugar), resistance to insulin, or both.
To understand diabetes, it is important to first understand the normal process of food metabolism. Several things happen when food is digested: A sugar called glucose enters the bloodstream. Glucose is a source of fuel for the body. An organ called the pancreas makes insulin. The role of insulin is to move glucose from the bloodstream into muscle, fat, and liver cells, where it can be used as fuel.
People with diabetes have high blood sugar. This is because their pancreas does not make enough insulin or their muscle, fat, and liver cells do not respond to insulin normally, or both.
There are three major types of diabetes:
Type 1 diabetes is usually diagnosed in childhood. The body makes little or no insulin, and daily injections of insulin are needed to sustain life.
Type 2 diabetes is far more common than type 1 and makes up most of all cases of diabetes. It usually occurs in adulthood. The pancreas does not make enough insulin to keep blood glucose levels normal, often because the body does not respond well to the insulin. Many people with type 2 diabetes do not know they have it, although it is a serious condition. Type 2 diabetes is becoming more common due to the growing number of older Americans, increasing obesity, and failure to exercise.
Gestational diabetes is high blood glucose that develops at any time during pregnancy in a woman who does not have diabetes.
Diabetes affects more than 20 million Americans. About 54 million Americans have prediabetes. There are many risk factors for diabetes, including:
1. A parent, brother, or sister with diabetes
2. Obesity
3. Age greater than 45 years
3. Some ethnic groups (particularly African Americans, Native Americans, Asians, Pacific Islanders, and Hispanic Americans)
4. Gestational diabetes or delivering a baby weighing more than 9 pounds
5. High blood pressure
6. High blood levels of triglycerides (a type of fat molecule)
7. High blood cholesterol level
8. Not getting enough exercise
The American Diabetes Association recommends that all adults over age 45 be screened for diabetes at least every 3 years. A person at high risk should be screened more often.
How To Prevent Or Control Diabetes
Diabetes prevention is proven, possible, and powerful. Studies show that people at high risk for type 2 diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight. You can do it by eating healthier and getting 30 minutes of physical activity 5 days a week. In other words: you don't have to knock yourself out to prevent diabetes. The key is: small steps that lead to big rewards. Learn more about your risk for developing type 2 diabetes and the small steps you can take to delay or prevent the disease and live a long, healthy life.
Small Steps. Big Rewards. Your GAME PLAN to Prevent
Watch Your Diet
There is no one magic diet that works for everyone. Nor is there a single diet that works best for one individual over a long time. Pay attention to your genetics, and to your ethnic group's traditional foods. If you are African American, that does not mean overcooked vegetables or pork rinds. Such garbage came on the nutritional scene only recently, and is not a true ethnic food. The same is true for Italians who overdose on pepperoni pizza. Being Italian myself as, well as having enjoyed fantastic African cuisine, I can tell you there is a lot more to these diets than the recent introductions often associated with these cultural groups.
Except for Eskimos and a few other highly specialized ethnic groups, all diets must adhere to the same few macronutrient rules. For example:
Eliminate as many processed carbohydrates as possible.
Don't eat carbohydrates 2 hours before bedtime.
Balance your fat/carbos/protein in a roughly 30-40-30 ratio (this is a guideline, not a hard and fast rule--it doesn't work for everyone).
Eat at least 5 or 6 small meals a day.
Always eat a high-protein breakfast.
Did you know that the peanuts offered on airlines are LESS fattening than the fat-free pretzels?
It's true. Stay away from fat-free foods--they make your insulin levels do a yo-yo, and that makes you put on fat. Yuck. Worse, it sets the stage for adult-onset diabetes.
Do NOT eat white flour, bleached flour, enriched flour, or any other kind of wheat flour that is not whole wheat. The glycemic effects of such flours will work against you. Eat whole grain flours, and try to get a variety. Amaranth and soy are two good flours. Eat oat groats instead of oatmeal. In short, get your grains in the least-processed form you can. This holds true for everyone, regardless of genetics (unless you have a malabsorption problem). This one "trick" will help you keep your insulin level on an even keel, and that is paramount to diabetes prevention and management.
What also holds true for everyone is: drink lots of water! Fill a gallon jug twice a day, and make sure you drink all of it. Once you get as lean as you want to be, cut back to a single gallon if you want to. For added fat loss, drink chilled (but not super cold) water. Sodas do not count. Such beverages are extremely unhealthy, for reasons I won't cover here. However, I will say that if you want to get osteoporosis, soft drinks are for you. Soft drinks make for soft bones.
Make sure to eat at least 5 or 6 small meals a day, rather than one big one. Doing so levels out your insulin and your blood sugar. Forget about that full feeling. If you find yourself overeating out of anxiety or boredom, fix the underlying problem -- don't add to it by poor eating!
Stay Healthy.
In diabetes, the pancreas does not make enough insulin (type 1 diabetes) or the body can't respond normally to the insulin that is made (type 2 diabetes). This causes glucose levels in the blood to rise, leading to symptoms such as increased urination, extreme thirst, and unexplained weight loss.
Types of Diabetes
Type 1 diabetes (previously known as insulin-dependent diabetes)
Type 1 diabetes is an auto-immune disease where the body's immune system destroys the insulin-producing beta cells in the pancreas. This type of diabetes, also known as juvenile-onset diabetes, accounts for 10-15% of all people with the disease. It can appear at any age, although commonly under 40, and is triggered by environmental factors such as viruses, diet or chemicals in people genetically predisposed. People with type 1 diabetes must inject themselves with insulin several times a day and follow a careful diet and exercise plan.
Type 2 diabetes (previously known as non-insulin dependent diabetes)
Type 2 diabetes is the most common form of diabetes, affecting 85-90% of all people with the disease. This type of diabetes, also known as late-onset diabetes, is characterised by insulin resistance and relative insulin deficiency. The disease is strongly genetic in origin but lifestyle factors such as excess weight, inactivity, high blood pressure and poor diet are major risk factors for its development. Symptoms may not show for many years and, by the time they appear, significant problems may have developed. People with type 2 diabetes are twice as likely to suffer cardiovascular disease. Type 2 diabetes may be treated by dietary changes, exercise and/or tablets. Insulin injections may later be required.
Gestational diabetes mellitus (GDM)
GDM, or carbohydrate intolerance, is first diagnosed during pregnancy through an oral glucose tolerance test. Between 5.5 and 8.8% of pregnant women develop GDM in Australia. Risk factors for GDM include a family history of diabetes, increasing maternal age, obesity and being a member of a community or ethnic group with a high risk of developing type 2 diabetes. While the carbohydrate intolerance usually returns to normal after the birth, the mother has a significant risk of developing permanent diabetes while the baby is more likely to develop obesity and impaired glucose tolerance and/or diabetes later in life. Self-care and dietary changes are essential in treatment.
Causes Of Diabetes
Diabetes can be caused by too little insulin (a hormone produced by the pancreas to control blood sugar), resistance to insulin, or both.
To understand diabetes, it is important to first understand the normal process of food metabolism. Several things happen when food is digested: A sugar called glucose enters the bloodstream. Glucose is a source of fuel for the body. An organ called the pancreas makes insulin. The role of insulin is to move glucose from the bloodstream into muscle, fat, and liver cells, where it can be used as fuel.
People with diabetes have high blood sugar. This is because their pancreas does not make enough insulin or their muscle, fat, and liver cells do not respond to insulin normally, or both.
There are three major types of diabetes:
Type 1 diabetes is usually diagnosed in childhood. The body makes little or no insulin, and daily injections of insulin are needed to sustain life.
Type 2 diabetes is far more common than type 1 and makes up most of all cases of diabetes. It usually occurs in adulthood. The pancreas does not make enough insulin to keep blood glucose levels normal, often because the body does not respond well to the insulin. Many people with type 2 diabetes do not know they have it, although it is a serious condition. Type 2 diabetes is becoming more common due to the growing number of older Americans, increasing obesity, and failure to exercise.
Gestational diabetes is high blood glucose that develops at any time during pregnancy in a woman who does not have diabetes.
Diabetes affects more than 20 million Americans. About 54 million Americans have prediabetes. There are many risk factors for diabetes, including:
1. A parent, brother, or sister with diabetes
2. Obesity
3. Age greater than 45 years
3. Some ethnic groups (particularly African Americans, Native Americans, Asians, Pacific Islanders, and Hispanic Americans)
4. Gestational diabetes or delivering a baby weighing more than 9 pounds
5. High blood pressure
6. High blood levels of triglycerides (a type of fat molecule)
7. High blood cholesterol level
8. Not getting enough exercise
The American Diabetes Association recommends that all adults over age 45 be screened for diabetes at least every 3 years. A person at high risk should be screened more often.
How To Prevent Or Control Diabetes
Diabetes prevention is proven, possible, and powerful. Studies show that people at high risk for type 2 diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight. You can do it by eating healthier and getting 30 minutes of physical activity 5 days a week. In other words: you don't have to knock yourself out to prevent diabetes. The key is: small steps that lead to big rewards. Learn more about your risk for developing type 2 diabetes and the small steps you can take to delay or prevent the disease and live a long, healthy life.
Small Steps. Big Rewards. Your GAME PLAN to Prevent
Watch Your Diet
There is no one magic diet that works for everyone. Nor is there a single diet that works best for one individual over a long time. Pay attention to your genetics, and to your ethnic group's traditional foods. If you are African American, that does not mean overcooked vegetables or pork rinds. Such garbage came on the nutritional scene only recently, and is not a true ethnic food. The same is true for Italians who overdose on pepperoni pizza. Being Italian myself as, well as having enjoyed fantastic African cuisine, I can tell you there is a lot more to these diets than the recent introductions often associated with these cultural groups.
Except for Eskimos and a few other highly specialized ethnic groups, all diets must adhere to the same few macronutrient rules. For example:
Eliminate as many processed carbohydrates as possible.
Don't eat carbohydrates 2 hours before bedtime.
Balance your fat/carbos/protein in a roughly 30-40-30 ratio (this is a guideline, not a hard and fast rule--it doesn't work for everyone).
Eat at least 5 or 6 small meals a day.
Always eat a high-protein breakfast.
Did you know that the peanuts offered on airlines are LESS fattening than the fat-free pretzels?
It's true. Stay away from fat-free foods--they make your insulin levels do a yo-yo, and that makes you put on fat. Yuck. Worse, it sets the stage for adult-onset diabetes.
Do NOT eat white flour, bleached flour, enriched flour, or any other kind of wheat flour that is not whole wheat. The glycemic effects of such flours will work against you. Eat whole grain flours, and try to get a variety. Amaranth and soy are two good flours. Eat oat groats instead of oatmeal. In short, get your grains in the least-processed form you can. This holds true for everyone, regardless of genetics (unless you have a malabsorption problem). This one "trick" will help you keep your insulin level on an even keel, and that is paramount to diabetes prevention and management.
What also holds true for everyone is: drink lots of water! Fill a gallon jug twice a day, and make sure you drink all of it. Once you get as lean as you want to be, cut back to a single gallon if you want to. For added fat loss, drink chilled (but not super cold) water. Sodas do not count. Such beverages are extremely unhealthy, for reasons I won't cover here. However, I will say that if you want to get osteoporosis, soft drinks are for you. Soft drinks make for soft bones.
Make sure to eat at least 5 or 6 small meals a day, rather than one big one. Doing so levels out your insulin and your blood sugar. Forget about that full feeling. If you find yourself overeating out of anxiety or boredom, fix the underlying problem -- don't add to it by poor eating!
Stay Healthy.
Monday, April 14, 2008
Dealing With Obesity
Obesity has in the recent year prove to be very serious epidemic and major cause of heart disease ,Cancer , stroke, diabetes and a shortened life expectancy.
Obesity is an abnormally high proportion of body fat.
Major Causes
A person becomes obese when calorie intake is consistently greater than the number of calories burned through activity and basic metabolic processes.
Several factors can influence obesity, including:
though there are so many factors that leads to one being obese but I will only discuss 3 read on :
Overconsumption - A Possible Root Cause
Eating too many calories for our enery needs must be a major candidate for the main cause of the modern obesity epidemic. According to Dr. Marion Nestle, Professor and Chair of the Department of Nutrition and Food Studies at New York University, US agribusiness now produces 3,800 calories of food a day for every American, 500 calories more than 30 years ago — but at much lower per-calorie costs. Increases in consumption of calorie-dense foods, as evidenced by the growth of fast-food chains and higher soft drink consumption, also point to a higher energy-intake.
Genetic Factors
Genes play a great part in how our bodies balances calories and energy. study shows that who have obese parents aslo have a great chance of being overweight. Heredity does not put you at a risk of being overweight but it influences the amount of body fat and body fat distribution which means your genes can make you more susceptible to gaining weight.You cannot change your genetic makeup by willpower any more than you can make yourself taller or shorter by wishing. But you can still achieve your weight loss goals even with a family history of obesity.
Lifestyle
If you spend most of your time at a desk or on a sofa, your risk for obesity is higher. Likewise, the risk is higher for people whose fat intake makes up more than 30 percent of their daily calories. Studies show people who get 20 to 30 minutes of exercise most days are less likely to be obese. Your obesity risk is even lower if you combine an active lifestyle with a low-calorie diet.
Preventing Obesity
1. Good Quality Excerise
Staying active is very important as we age. Walking, swimming and other low impact activities can help keep weight down. Weight training helps keep muscle mass at healthy levels. Seniors with limited mobility may find water workouts/exercise helpful, and exercise programs that can be performed while seated in a chair are also available. Personal health issues and needs determine what form the exercise should take, and all exercise programs should be discussed with a health professional.
2. Only eat when you are hungry. Studies have shown that those who are naturally thin only eat when they are hungry. Only eating when your body signals you to eat can be a great way to prevent obesity.
3. Watch your weight. You should weigh yourself once a week to monitor your health. If you notice that you are starting to gain some weight, you should take appropriate measures to lose that weight. Investing in a scale for the home is recommended.
Obesity is an abnormally high proportion of body fat.
Major Causes
A person becomes obese when calorie intake is consistently greater than the number of calories burned through activity and basic metabolic processes.
Several factors can influence obesity, including:
though there are so many factors that leads to one being obese but I will only discuss 3 read on :
Overconsumption - A Possible Root Cause
Eating too many calories for our enery needs must be a major candidate for the main cause of the modern obesity epidemic. According to Dr. Marion Nestle, Professor and Chair of the Department of Nutrition and Food Studies at New York University, US agribusiness now produces 3,800 calories of food a day for every American, 500 calories more than 30 years ago — but at much lower per-calorie costs. Increases in consumption of calorie-dense foods, as evidenced by the growth of fast-food chains and higher soft drink consumption, also point to a higher energy-intake.
Genetic Factors
Genes play a great part in how our bodies balances calories and energy. study shows that who have obese parents aslo have a great chance of being overweight. Heredity does not put you at a risk of being overweight but it influences the amount of body fat and body fat distribution which means your genes can make you more susceptible to gaining weight.You cannot change your genetic makeup by willpower any more than you can make yourself taller or shorter by wishing. But you can still achieve your weight loss goals even with a family history of obesity.
Lifestyle
If you spend most of your time at a desk or on a sofa, your risk for obesity is higher. Likewise, the risk is higher for people whose fat intake makes up more than 30 percent of their daily calories. Studies show people who get 20 to 30 minutes of exercise most days are less likely to be obese. Your obesity risk is even lower if you combine an active lifestyle with a low-calorie diet.
Preventing Obesity
1. Good Quality Excerise
Staying active is very important as we age. Walking, swimming and other low impact activities can help keep weight down. Weight training helps keep muscle mass at healthy levels. Seniors with limited mobility may find water workouts/exercise helpful, and exercise programs that can be performed while seated in a chair are also available. Personal health issues and needs determine what form the exercise should take, and all exercise programs should be discussed with a health professional.
2. Only eat when you are hungry. Studies have shown that those who are naturally thin only eat when they are hungry. Only eating when your body signals you to eat can be a great way to prevent obesity.
3. Watch your weight. You should weigh yourself once a week to monitor your health. If you notice that you are starting to gain some weight, you should take appropriate measures to lose that weight. Investing in a scale for the home is recommended.
Friday, April 11, 2008
Weight Loss Tips For Lazy People
Most people who are overweight blame their job for their inability to eat right and get enough exercise. Too much work, too tired after work, too much travel. The list is endless. But losing weight is so important for you career that you should go so far as to cut back on your work-officially or furtively - in order to lose the weight.We've all got a weakness for something brimming with calories. Knowing how to cope with cravings and resist bad menu choices in restaurants can make or break your weight-loss plan. Here's how our successful losers did it:
1) First before the start - make sure you are ready for this
Ask yourself the following questions:
1) Is weight loss your top priority? 2) Is dieting right for you? 3) Do you have the right motivation? 4) Are you able to devote 20-30% of your time to your body? 5) Would you accept the things you can not change? 6) Do your family and friends support you?
If your answer is YES to all the above questions then you are ready.
2. There Is No Miracle Pill
For any one to Loss weight he or she must realise that there is NO miracle pill
3. Workout smartly
Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout?
A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while... the group of women who did one big 40 minute cardio workout only lost 14 pounds and...
The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.
4. Push in two fruits or vegetables with every meal you eat. This will fill your stomach and help you cut down on the calories you would take in from the other foods.
5. Reduce carbs. We have found that it's almost impossible to lose weight and keep it off without eating substantially fewer carbohydrates, particularly those with a high glycemic load (GL). As we discussed in "Carbohydrates and the Glycemic Load," consumption of high-GL carbohydrates leads to a desire for more carbohydrates.
6. Eat Breakfast Skipping meals would only pave the way for over-eating.
7. Vitamins are good for you. If you're going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though - especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own - and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
8. Ignore Ronald McDonald. You don't have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway - if you'd even go as far as to call it food. If you're looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered "food product," not food. There's a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
9. Make chocolates a luxury item! It's important that you keep chocolate only as a luxury item, and don't eat them solely on routine. Chocolate is not very healthy, because of all the sugar and fat they contain, so don't over indulge in them.
10. Track Your Weight Loss Progress
Reward yourself regularly, (don't use food as a reward) buy a new outfit, get a new hair style, even if it's just a grin of approval in the mirror.Don't weigh yourself every day. Instead, get on the weight scales once a week to avoid discouragement. Instead of obsessing over your weight, keep track of your waist measurement, body fat percentage or clothing size. Have 2 pieces of clothing to help you track your progress. ! that's way too tight and one that fits perfectly at the start of your diet. Try them on every 4 weeks.Create a small graph like the one below with one line that shows your weekly target progress and the other that shows your actual progress. Make your target progress very realistic, say 1lb a week so that you can easily exceed it and keep highly motivated.
11. Read
Don't be tired of reading ,the best bet is reading articles online since they are free.Articles on my blog are one of such free Articles you can read.
Loss those weight that are bothering you and stay healthy
1) First before the start - make sure you are ready for this
Ask yourself the following questions:
1) Is weight loss your top priority? 2) Is dieting right for you? 3) Do you have the right motivation? 4) Are you able to devote 20-30% of your time to your body? 5) Would you accept the things you can not change? 6) Do your family and friends support you?
If your answer is YES to all the above questions then you are ready.
2. There Is No Miracle Pill
For any one to Loss weight he or she must realise that there is NO miracle pill
3. Workout smartly
Did you know you can actually lose more weight & keep your metabolism fired up longer by doing 3-to-4 shorter 10-minute workouts instead of 1 big 30-to-40-minute cardio workout?
A research study at the university of Pittsburgh found that women who split up their 40 minute cardio workouts into 4 separate 10 minute cardio workout sessions during the day LOST 20 pounds while... the group of women who did one big 40 minute cardio workout only lost 14 pounds and...
The reason why more shorter workouts are better is because you never give your fat burning metabolism a chance to slow down.
4. Push in two fruits or vegetables with every meal you eat. This will fill your stomach and help you cut down on the calories you would take in from the other foods.
5. Reduce carbs. We have found that it's almost impossible to lose weight and keep it off without eating substantially fewer carbohydrates, particularly those with a high glycemic load (GL). As we discussed in "Carbohydrates and the Glycemic Load," consumption of high-GL carbohydrates leads to a desire for more carbohydrates.
6. Eat Breakfast Skipping meals would only pave the way for over-eating.
7. Vitamins are good for you. If you're going to take any pills, let them be natural supplements (like Essential Fatty Acids or multivitamins). Be careful about overdoing it, though - especially with herbal remedies. Too much of anything is a bad thing. You can consult a nutritionist, but always buy on your own - and keep these supplements to a minimum. Remember, too, that specific vitamins are no good without specific minerals.
8. Ignore Ronald McDonald. You don't have to eliminate fast food completely, but you should avoid it at all costs. Most of it is nasty, bad stuff anyway - if you'd even go as far as to call it food. If you're looking for convenience, find a more convenient meal source. Besides, most of what they serve would be considered "food product," not food. There's a gigantic difference as far as your body is concerned. Your bloodstream does not have taste buds, need I remind you?
9. Make chocolates a luxury item! It's important that you keep chocolate only as a luxury item, and don't eat them solely on routine. Chocolate is not very healthy, because of all the sugar and fat they contain, so don't over indulge in them.
10. Track Your Weight Loss Progress
Reward yourself regularly, (don't use food as a reward) buy a new outfit, get a new hair style, even if it's just a grin of approval in the mirror.Don't weigh yourself every day. Instead, get on the weight scales once a week to avoid discouragement. Instead of obsessing over your weight, keep track of your waist measurement, body fat percentage or clothing size. Have 2 pieces of clothing to help you track your progress. ! that's way too tight and one that fits perfectly at the start of your diet. Try them on every 4 weeks.Create a small graph like the one below with one line that shows your weekly target progress and the other that shows your actual progress. Make your target progress very realistic, say 1lb a week so that you can easily exceed it and keep highly motivated.
11. Read
Don't be tired of reading ,the best bet is reading articles online since they are free.Articles on my blog are one of such free Articles you can read.
Loss those weight that are bothering you and stay healthy
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