How Exercise Can Help You Live Better With Diabetes

Upon receiving a diabetes diagnosis, you're going to be having to make many changes. One thing that must be your focus is a very good exercise regimen. While you may have to think about exercise a little differently while living with diabetes, it can be done. Continue reading to learn more about how exercise can help you live better with diabetes.

First of all, you're not going to be training to run the Boston Marathon tomorrow. This being said, you need to work your way up slowly with your exercise regimen. As a diabetic, you're going to be monitoring your hydration and your blood sugar level very closely. Depending on your specific situation, you might be less mobile than others. Whatever the case may be, you can exercise, and you definitely need to take it a step at a time.

One great way to do this is to maximize your workouts by making them efficient yet shorter. This will help you get the work done faster, which not only helps you as a diabetic but makes your exercises more effective as well.

Think about getting a pedometer. This can be very motivating just to take those extra steps each day in your daily routine, outside of your exercise regimen. It's hard to find time to exercise and that is why you should not only make yourself, but you should be doing things throughout your daily activities that can help you stay in shape. For instance, make sure you walk a little farther through the grocery store parking lot. Look for ways to be inventive and get a little more movement at work. Think about picking up a new hobby like gardening, which can be not only fun but very helpful with your exercise plan.

One way you can stay on top of your exercise regimen is to keep a log. This will help you know what you've done each day and how certain days compare to others. It can also help motivate you towards progress and help you notice any changes that need to be made.

Diabetics have to watch their feet so it's important that you have comfortable shoes when exercising. If you go for a two miles walk in uncomfortable shoes, and you come home with a huge blister on your foot, then it's going to take much longer to heal. Plus, as a diabetic, you're more prone to infection, and this can really turn out nasty. Plus, you won't be walking two miles the next day either. Get some comfortable shoes!

Your doctor is a great source of information concerning exercise, not only in general but also concerning your specific situation. Your doctor is monitoring your condition, so he or she can make exercise recommendations and inform you if you need to make changes.

Don't feel overwhelmed when you are taking on diabetes. Learn all you can about managing your condition, and take these exercise tips to heart. You will get a handle on things, and your doctor will help you every step of the way.

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Sugar and Cholesterol

Sugar Versus Cholesterol; What Is The Cause Of Heart Disease?

There has been lots of research in the last few years talking about how increased sugar is the cause of diabetes and heart disease. As a society the media really clouds our judgment, and we think that cholesterol is our enemy.

Dietary Cholesterol is NOT your enemy.

Cholesterol is a vital component and is used for building blocks for cell membranes, maintaining healthy cells, an aid to digestion, and in the manufacture of sexual hormones. So is dietary cholesterol the cause of cardiovascular disease? Well, I will let you formulate this answer.

Over 50% of heart attacks occur with people with normal cholesterol. So is cholesterol the cause of cardiovascular disease? The answer is no. It is inflammation. We have known this for years and sugar and cholesterol have been going head to head for years.

Our focus has been all wrong and I think we are just in the infant stages of changing this. Sugar causes inflammation, cholesterol does not cause inflammation. Let's explain. When you have an inflammatory response (cut) inside your arteries, cholesterol comes to the rescue and fixes the problem. How does the inflammatory response get worse? Cholesterol gets broken down (oxidized) and gets used up in a negative way that contributes to the build up of plaque.

So Sugar and Cholesterol go head to head.

What is the cause of heart disease? When you eat sugar which comes in many forms it can cause inflammation. When you eat cholesterol it does not cause inflammation. We are bombarded with advertising and marketing and you truly have to take a step back and decide, what is the purpose? Simple economics!

Statin drugs make Billions of dollars!

Food companies make Millions focusing on LOWER CHOLESTEROL.

Statin drugs are great because they lower inflammation however can come with some side effects. You can also lower inflammation with exercise and nutrition. So what should we do? What is your enemy sugar or cholesterol? If anything has to advertise to you about the benefits of the food then my opinion is stay away. Nutrition is one of the best ways to lower inflammation in your body and I never see the "natural products" advertise "lower cholesterol".

Always take nutritious foods and exercise to prevent inflammation in your body. Sugar causes inflammation that can lead to heart disease and dietary cholesterol is not enemy.

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Diabetes and Hair Loss in Women

Diabetes is an illness where the glucose level in your bloodstream exceeds the normal level. This is a condition that you should control through exercise, medication as well as diet. Proper control of diabetes is important to prevent complications such as vascular problems, heart attack, stroke or alopecia. One result of complications from diabetes that you may not realize is hair loss. In women, this can indicate an advanced stage of diabetes or indicate diabetes in an undiagnosed individual. Therefore, you should be more cautious if you lose excessive hair since it can indicate a more serious health problem.

Women, men and children have around 100,000 hair strands on their heads. Normally, people lose about 50 to 100 strands of hair each day. If you lose hairs in excess of this normal level, it can be the result of health problems such as diabetes. It can also be the result of the use of certain medications, hormonal changes, thyroid problems and poor nutrition. When you see that hair loss is occurring, it is recommended to consult your physician about this condition. It is important to know the factors that probably the cause behind this condition. Then, you can take the necessary treatment to prevent more hair loss.

Facts about Hair Loss in Diabetics

Diabetics may experience anxiety and stress as the result of their condition. Hair loss is the manifestation of such stress and anxiety. In addition, the condition can also slow down your hair growth and thin the strands. These effects are often associated with stress and response to medications.

When your glucose level is higher than the normal, it can also affect your blood flow. The blood flow to certain parts of your body can be reduced. In the end, it will affect the oxygen and nutrient delivery. Compared to other parts of the body, your scalp is a part that gets one of the least amounts of blood flow. When your blood flow is reduced, your scalp receives the needed nutrients to produce healthy hair.
Women with diabetes typically have hair loss since it is related to the fluctuating hormone levels. They also have problems with their immune system due to the high glucose level. Their immune system has greater difficulty reacting against infections especially on the scalp. The scalp is also more prone to fungal diseases that include ringworm and other bacteria. This can also cause hair loss problems.

How to Control

You don't need to worry if you lose excessive hair due to diabetes. This medical problem can actually be managed. Following a proper diet is one of the ways to control your glucose level. Doing regular exercise and maintaining the ideal weight are also important in your effort to prevent complications from diabetes. In some cases, it may be necessary to take insulin or other medication to control the glucose level. These steps can help you reduce hair loss caused by diabetes. In addition, medical treatment is also needed to treat fungal infections caused by diabetes.

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Diabetes and Exercise

In a new randomized controlled trial, both aerobic and resistance exercise improved glycemic/blood sugar control in people with type 2 diabetes. The greatest improvements came from combined aerobic and resistance training.

The study included 251 adults, between ages 39 and 70, who were not exercising regularly and had type 2 diabetes. Participants were assigned to one of four groups: performing 45 minutes aerobic training three times per week, 45 minutes of resistance training three times per week, 45 minutes each of both three times per week, or no exercise.

Both the aerobic and resistance training groups had improved blood sugar control A1c value decreased by about 0.5 percent. The group that did both kinds of exercise had about twice as much improvement as either other group alone - A1c value decreased by 0.97 percent compared to the control group. The control group that did not exercise had no change in A1c value.

The bottom line is that doing both aerobic and resistance exercise is the way to maximize the effects of exercise on blood glucose control in type 2 diabetes.

Exercise is an inexpensive pill that could decrease the hemoglobin A1c value by 1 percentage point, reduce cardiovascular death by 25 percent, and substantially improve functional capacity (strength, endurance, and bone density).

How exercise can help

Aerobic exercise increases insulin sensitivity and, along with proper nutrition, helps restore normal glucose metabolism by decreasing body fat. Low-impact exercise such as walking or stationary cycling is recommended, along with enough exercise to promote weight management. The goal should be to exercise five times per week, up to 40 - 60 minutes per session at a moderate intensity. This level of exercise can be reached gradually, starting as low as 10 - 20 minutes a few times a week for a person who has never exercised. Remember to increase only one factor at a time (days per week, length of session, or intensity).

Strength training also decreases body fat by raising the lean body mass and metabolism. It's main benefit, however, is increasing glucose uptake by the muscles and enhancing the ability to store glucose. A basic recommendation from the American College of Sports Medicine is to train a minimum of two times per week, doing 8 - 12 repetitions per set of 8 - 10 exercises targeting major muscle groups. Safety precautions must be followed for the exercising diabetic. A personal trainer can help to set up a program for the Type 2 diabetic and help them exercise correctly. With your doctor's permission, exercise bands a safe, simple and effective way to exercise at home.
Exercise and good nutrition provide real physical payoffs--they are essential to controlling diabetes. Exercise can help prolong your life and improve the quality of your added months and years. Sticking to an exercise program can be a challenge for anyone, even with strong medical reasons to exercise.
Measuring your blood-glucose level before and after exercise can be a motivator. Diabetics who play the "numbers game" commonly see a twenty percent decrease in their blood-glucose level after exercising.
Make sure that the exercise routine is fun, something you look forward to and there is some variety.

Exercise checklist for people with diabetes

Talk to your doctor about the right exercise for you.
Check your blood sugar level before and after exercising (blood glucose less than 250 mg/dl). Take your blood-glucose level at least every 20 - 30 minutes during your workout. After your workout eat a complex carbohydrate snack (starchy food). Don't exercise if blood glucose level is below 100 mg/dl or you don't feel right.

Check your feet for blisters or sores before and after exercising.
Wear the proper shoes and socks.
Drink plenty of fluid before, during and after exercising.
Warm up before exercising and cool down afterward.
Have a snack handy in case your blood sugar level drops too low.

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Type 2 Diabetes - Does Aspirin Really Help With Certain Diabetic Complications?

Through the years, we have all heard the medical claims as to how taking aspirin can help to prevent the occurrence or severity of certain medical issues. The most notable of these has to do with heart disease. But is aspirin therapy a good idea for people who have been diagnosed with Type 2 diabetes?

The answer is a resounding "yes". Type 2 diabetics automatically have an increased risk of developing heart disease and several other types of circulatory conditions... such as strokes related to clotting. Some drugs help prevent closure of the artery and loss of blood supply... aspirin which inhibits clotting, is among one of the most useful drugs.

Another condition many people with Type 2 diabetes commonly see, is peripheral artery disease. This occurs when your arteries become narrow and blood flow is restricted; this too is also directly related to cardiovascular events. Evidence of peripheral artery disease will usually appear first in your arms, legs and feet.

Aspirin works by interfering with the blood's ability to clot. By reducing the risk of clotting you are also automatically reducing the risk of heart disease and stroke. This is particularly effective if you have a history of a cardiovascular event. So far, research has been inconclusive as to whether or not aspirin has the same promising benefits for those who have not experienced a peripheral artery disease episode.

Aspirin also helps individuals who have experienced discomfort or numbness in their extremities due to peripheral artery disease. These symptoms can include numbness, tingling, weakness or even cramping.
But aspirin is not a cure-all savior for individuals who fall into these categories. Although it is used widely, aspirin does possess the potential of causing some rather serious complications. The most common complications are:

• an upset stomach and abdominal pain.
• in some cases, aspirin has been linked to stomach bleeding and hemorrhagic stroke.

That's why it is important you talk to your doctor before starting any type of aspirin regimen. This is particularly true for diabetics who suffer from either peripheral artery disease or some other type of cardiovascular condition.

Your doctor will need to decide if using aspirin is right for you as it could interact with your diabetic medications. If your doctor agrees to try you on it, they will also need to determine what type of aspirin to take, as well as the correct dosage and strength. But be sure to be on the lookout for complications to occur. If you are placed on aspirin, you need to be keenly aware of any symptoms that may arise and let your doctor know as soon as you first see them appear.

Type 2 diabetes is no longer a condition you must just live with. It need not slowly and inevitably get worse. Take control of the disease... and take back your health and your life.

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Lower Limb Amputation Rates Associated With Diabetes Drop, US

An investigation by the Centers for Disease Control and Prevention, found that between 1996 and 2008, the number of leg and foot amputations among U.S. individuals, aged 40+ with diagnosed diabetes, decreased by 65%.

The study, entitled "Declining Rates of Hospitalization for Non-traumatic Lower-Extremity Amputation in the Diabetic Population Aged 40 years or Older: U.S., 1988-2008," is published online in the current issue of Diabetes Care.

In 1996, the age-adjusted rate of leg and foot amputations was 11.2 per 1,000 individuals with diabetes. However, in 2008 this rate fell to 3.9 per 1,000.

Non-traumatic, lower-limb amputations, refers to amputations caused by circulatory problems, rather than those caused by injuries. Circulatory problems are a prevalent adverse effect in individuals suffering with diabetes.

Furthermore, results from the study revealed that in 2008:

• Women had lower age-adjusted rates of lower-limb amputations (1.9 per 1,000) than men (6 per 1,000)
• Individuals aged 75+ had the highest rate (6.2 per 1,000) than people in other age groups
• Rates were higher among blacks (4.9 per 1,000) than whites (2.9 per 1,000)

According to the researchers, the decrease in lower-limb amputations among individuals with diabetes may partially be due to factors such as: declines in heart disease, improvements in blood sugar control, as well as foot care and diabetes management.

Nilka Ríos Burrows, M.P.H., an epidemiologist with CDC's Division of Diabetes Translation, explained:

"The significant drop in rates of non-traumatic lower-limb amputations among U.S. adults with diagnosed diabetes is certainly encouraging, but more work is needed to reduce the disparities among certain populations.

We must continue to increase awareness of the devastating health complications of diabetes. Diabetes is the leading cause of lower-limb amputations in the United States."

After examining data from the National Hospital Discharge Survey on non-traumatic lower-limb amputations from the National Health Interview Survey on the prevalence of diagnosed diabetes from 1988-2008, the researchers discovered that the decrease in rates was higher among individuals with diagnosed diabetes than people without the disease. Although, in 2008, the rate was still approximately 8 times higher among those with the disease than those without diabetes.

Diabetes is the leading cause of non-traumatic, lower-limb amputations, kidney failure, and blindness among adults. In addition, the disease is the 7th leading cause of mortality in the U.S.. Diabetes also increases the risk of strokes, hypertension, and heart attacks.

CDC's Division of Diabetes Translation supports prevention and control programs in all 50 states, seven U.S. territories and island jurisdictions, and the District of Columbia.

The National Diabetes Education Program provides education to enhance treatment for individuals with the disease, promote early diagnosis and prevent or delay type 2 diabetes from developing. The program is co-sponsored by CDC and the National Institutes of Health.

For more information click here.

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