MY HEALTH PAGE
~ DIABETES ~
Update...1/25/2019
It has been scary the past few weeks being alone
with
DIABETES
it has been scary the past few weeks being alone with DIABETES illness.
It is now in it's sixteenth year, And now I am exspearencing many different conditions from nerve PAIN
to different body condition.
My FEET ARE GETTING HARD TO WALK ON.
MY TOES ARE VERY SORE.
MY LEGS FEEL NUMB AS WELL MY FEET.
MY HANDS AND FINGERS ARE VERY SORE .
I NEED TO TAKE PAIN PILLS THREE TIMES A DAY TOTAL OF SIX PILLS.
I NEED TO TAKE ONE CAPSULE AT BED TIME TO PREVENT SEIZURES.
Update...1/25/2019
It has been scary the past few weeks being alone
with
DIABETES
it has been scary the past few weeks being alone with DIABETES illness.
It is now in it's sixteenth year, And now I am exspearencing many different conditions from nerve PAIN
to different body condition.
My FEET ARE GETTING HARD TO WALK ON.
MY TOES ARE VERY SORE.
MY LEGS FEEL NUMB AS WELL MY FEET.
MY HANDS AND FINGERS ARE VERY SORE .
I NEED TO TAKE PAIN PILLS THREE TIMES A DAY TOTAL OF SIX PILLS.
I NEED TO TAKE ONE CAPSULE AT BED TIME TO PREVENT SEIZURES.
Enriched flour is white, refined flour — the same “all-purpose” stuff that’s sitting in a bag in your cupboard. That means this bread contains mostly refined flour, NOT whole-wheat flour. This loaf does contain some “whole wheat flour,” as promised, but it’s listed much later on the ingredients panel, indicating a smaller amount. So, the bread’s front-of-package labeling is factually accurate, but it doesn’t tell the whole story.
Instead, you want to look for breads, pastas, and other products that explicitly state “100% whole grain” or “100% whole wheat,” like the loaf pictured to the left . This guarantees that the product is made with ONLY whole-grain flour, with no refined white flour mixed in.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
Instead, you want to look for breads, pastas, and other products that explicitly state “100% whole grain” or “100% whole wheat,” like the loaf pictured to the left . This guarantees that the product is made with ONLY whole-grain flour, with no refined white flour mixed in.
>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>
No Energy?
8 Ways to Get From Slow to Go Doctor-Recommended Tips to Increase Your Energy
It’s 4 p.m. and you’ve hit the wall. You can’t concentrate and your zip is zapped. But hold off on that Snickers fix. Find out why you're lacking energy and learn how to put more pep in your step…
You haven’t been getting enough sleep lately, but could that be all that’s causing you to have no energy left?
Constant weariness may stem from more than a few late-night parties. Some culprits? Disease or heavy bleeding, for example. Or it could be your couch-potato habits and poor diet.
Whatever its cause, ongoing fatigue can leave you vulnerable to infections, according to a Carnegie Mellon University study published in 2009 in the Archives of Internal Medicine.
Of 153 healthy men and women aged 21-55, those who got less than seven hours of sleep were almost three times more likely to catch a cold than those who slept eight hours or more.
But fatigue isn’t just triggered by physical causes, says Lilian Cheung, R.D., a Harvard University lecturer and director of health promotion and communication at the Harvard School of Public Health’s Department of Nutrition. It’s mental too.
Being stressed out or working too hard – even thinking too much – saps energy levels, she says. “The mind needs to rest.”
Sometimes an underlying medical condition – diabetes, chronic fatigue syndrome, lupus, fibromyalgia – drains your get-up-and-go and you’ll need a doctor’s help to treat or manage symptoms and boost energy levels.
But we can be our own energy-sapping enemies. Here are 8 ways you may be worsening your lack of energy. Plus, learn new ways to get from slow to go:
Lack of Energy Cause #1: A sugar- and fat-filled breakfast
Mom always told you to eat breakfast. But wolfing down a bagel or muffin as you sprint out the door isn't the nutrition she had in mind. That carbohydrate-rich meal tastes great, but you’ll be crashing in a few hours.
Sugar-and-starch combos boost energy temporarily because of the way our bodies process glucose (sugar), says Stuart Fischer, M.D., founder of the Park Avenue Diet and author of Dr. Fischer’s Little Book of Big Medical Emergencies (Barricade Books).
Eating stimulates the pancreas to release the hormone insulin, which helps glucose enter your cells and gives you an energy burst.
A typical sugar-loaded breakfast puts too much glucose too quickly into the bloodstream. The cells can’t absorb it all, so excess glucose is converted to the molecule glycogen, which is stored in the liver and muscle tissue. That’s when blood sugar levels drop and you start to feel a lack of energy.
If glucose levels drop too much, “your brain can get a little fuzzy,” Cheung says. “Some people have trouble concentrating.”
Boost energy: Start the day with whole grains and/or lean protein, which take longer to convert into glucose and can sustain energy levels for longer periods.
Dr. Fisher’s breakfast Rx? A bowl of oatmeal or two boiled or poached eggs with tomato and lettuce.
---------------------------------------------------------------------------------------------
8 Ways to Get From Slow to Go Doctor-Recommended Tips to Increase Your Energy
It’s 4 p.m. and you’ve hit the wall. You can’t concentrate and your zip is zapped. But hold off on that Snickers fix. Find out why you're lacking energy and learn how to put more pep in your step…
You haven’t been getting enough sleep lately, but could that be all that’s causing you to have no energy left?
Constant weariness may stem from more than a few late-night parties. Some culprits? Disease or heavy bleeding, for example. Or it could be your couch-potato habits and poor diet.
Whatever its cause, ongoing fatigue can leave you vulnerable to infections, according to a Carnegie Mellon University study published in 2009 in the Archives of Internal Medicine.
Of 153 healthy men and women aged 21-55, those who got less than seven hours of sleep were almost three times more likely to catch a cold than those who slept eight hours or more.
But fatigue isn’t just triggered by physical causes, says Lilian Cheung, R.D., a Harvard University lecturer and director of health promotion and communication at the Harvard School of Public Health’s Department of Nutrition. It’s mental too.
Being stressed out or working too hard – even thinking too much – saps energy levels, she says. “The mind needs to rest.”
Sometimes an underlying medical condition – diabetes, chronic fatigue syndrome, lupus, fibromyalgia – drains your get-up-and-go and you’ll need a doctor’s help to treat or manage symptoms and boost energy levels.
But we can be our own energy-sapping enemies. Here are 8 ways you may be worsening your lack of energy. Plus, learn new ways to get from slow to go:
Lack of Energy Cause #1: A sugar- and fat-filled breakfast
Mom always told you to eat breakfast. But wolfing down a bagel or muffin as you sprint out the door isn't the nutrition she had in mind. That carbohydrate-rich meal tastes great, but you’ll be crashing in a few hours.
Sugar-and-starch combos boost energy temporarily because of the way our bodies process glucose (sugar), says Stuart Fischer, M.D., founder of the Park Avenue Diet and author of Dr. Fischer’s Little Book of Big Medical Emergencies (Barricade Books).
Eating stimulates the pancreas to release the hormone insulin, which helps glucose enter your cells and gives you an energy burst.
A typical sugar-loaded breakfast puts too much glucose too quickly into the bloodstream. The cells can’t absorb it all, so excess glucose is converted to the molecule glycogen, which is stored in the liver and muscle tissue. That’s when blood sugar levels drop and you start to feel a lack of energy.
If glucose levels drop too much, “your brain can get a little fuzzy,” Cheung says. “Some people have trouble concentrating.”
Boost energy: Start the day with whole grains and/or lean protein, which take longer to convert into glucose and can sustain energy levels for longer periods.
Dr. Fisher’s breakfast Rx? A bowl of oatmeal or two boiled or poached eggs with tomato and lettuce.
---------------------------------------------------------------------------------------------
Fresh Fruit & Veggies
If you are a diabetic like me, Veggies are the best kind of food for you to eat. Fruit is also a great source of healthy food. If and when buy the fresh veggies and fruit. Can veggies and fruit are not as good as the fresh product.
Nuts are also great to eat if you are a diabetic, add the in to you veggie salad, with some grapes on top after you put the dressing on the salad.
You can have a salad every day with your Stake and sweet potatoes fries. Try to have your fruit three times a day . If you have been a desert kind of person like me.
Use the fresh fruit as a desert, Like I said earlier, Can is not as good as fresh, But it is always nice to have one or two can`s of Fruit Cocktail on the shelf in case you run out of fresh fruit .. Raisins is also nice to have on the shelf. Stay away from the junk food. try to walk every day for ( 20 ) minutes if you can, if not try to do some exercising sitting on the edge of your bed.
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If you are a diabetic like me, Veggies are the best kind of food for you to eat. Fruit is also a great source of healthy food. If and when buy the fresh veggies and fruit. Can veggies and fruit are not as good as the fresh product.
Nuts are also great to eat if you are a diabetic, add the in to you veggie salad, with some grapes on top after you put the dressing on the salad.
You can have a salad every day with your Stake and sweet potatoes fries. Try to have your fruit three times a day . If you have been a desert kind of person like me.
Use the fresh fruit as a desert, Like I said earlier, Can is not as good as fresh, But it is always nice to have one or two can`s of Fruit Cocktail on the shelf in case you run out of fresh fruit .. Raisins is also nice to have on the shelf. Stay away from the junk food. try to walk every day for ( 20 ) minutes if you can, if not try to do some exercising sitting on the edge of your bed.
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~ EXERCISING ~
This is the most importment health conditioning you can do
What kind of exercise should I do?
Exercises that increase your heart rate and move large muscles (such as the muscles in your legs and arms) are best. Choose an activity that you enjoy and that you can start slowly and increase gradually as you become used to it. Walking is very popular and does not require special equipment. Other good exercises include swimming, biking, jogging and dancing. Taking the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active.
How long should I exercise?
Start off exercising 3 or more times a week for 20 minutes or more, and work up to at least 30 minutes, 5 times a week. This can include several short bouts of activity in a day. Exercising during a lunch break or on your way to do errands may help you add physical activity to a busy schedule. Exercising with a friend or a family member can help make it fun, and having a partner to encourage you can help you stick to it.
Is there anything I should do before and after I exercise?
You should start an exercise session with a gradual warm-up period. During this time (about 5 to 10 minutes), you should slowly stretch your muscles first, and then gradually increase your level of activity. For example, begin walking slowly and then pick up the pace.
After you are finished exercising, cool down for about 5 to 10 minutes. Again, stretch your muscles and let your heart rate slow down gradually. You can use the same stretches as in the warm-up period.
A number of warm-up and cool-down stretching exercises for your legs are shown at the end of this handout. If you are going to exercise your upper body, be sure to use stretching exercises for your arms, shoulders, chest and back.
How hard do I have to exercise?
Even small amounts of exercise are better than none at all. Start with an activity you can do comfortably. As you become more used to exercising, try to keep your heart rate at about 60% to 85% of your "maximum heart rate."
To figure out your target heart rate, subtract your age (in years) from 220. This is your maximum heart rate. Now, to calculate your target heart rate, multiply that number by 0.60 or 0.85.
For example, if you are 40 years of age, you would subtract 40 from 220, which would give you a maximum heart rate of 180 (220 - 40 = 180). Then you would multiply this number by either 0.60 or 0.85, which would give you 108 or 153 (180 x 0.60=108 and 180 x 0.85=153).
When you first start your exercise program, you may want to use the lower number (180 x 0.60=108) to calculate your target heart rate. Then, as your conditioning gradually increases, you may want to use the higher number (180 x 0.85=153) to calculate your target heart rate. Check your pulse by gently resting 2 fingers on the side of your neck and counting the beats for 1 minute. Use a watch with a second hand to time the minute.
How do I avoid injuring myself?
The safest way to keep from injuring yourself during exercise is to avoid trying to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day or several times a day. Then slowly increase the time and level of activity. For example, increase how fast you walk over several weeks. If you feel tired or sore, ease up somewhat on the level of exercise, or take a day off to rest. Try not to give up entirely even if you don't feel great right away! Talk with your doctor if you have questions or think you have injured yourself seriously.
What about strength training?
Most kinds of exercise will help both your heart and your other muscles. Resistance training is exercise that develops the strength and endurance of large muscle groups. Weight lifting is an example of this type of exercise. Exercise machines can also provide resistance training. Your doctor or a trainer at a gym can give you more information about exercising safely with weights or machines.
Warm-up and cool-down stretches Calf Stretch Face a wall, standing about 2 feet away from it. Keeping your heels flat and your back straight, lean forward slowly and press your hands and forehead to the wall. You should feel stretching in the area above your heels. Hold the stretch for 20 seconds and then relax. Repeat.
Quad Stretch
Face a wall, standing about 1 foot away from it. Support yourself by placing your right hand against the wall. Raise your right leg behind you and grab your foot with your left hand. Gently pull your heel up toward your buttock, stretching the muscles in the front of your right leg for 20 seconds. Repeat the stretch with your left leg.
Groin Stretch
Squat down and put both hands on the floor in front of you. Stretch your left leg straight out behind you. Keep your right foot flat on the floor and lean forward with your chest into your right knee, then gradually shift weight back to your left leg, keeping it as straight as possible. Hold the stretch for 20 seconds. Repeat the stretch with your right leg behind you.
Hamstring Stretch
Lie down with your back flat on the floor and both knees bent. Your feet should be flat on the floor, about 6 inches apart. Bend your right knee up to your chest and grab your right thigh with both hands behind your knee. Gradually straighten your right leg, feeling gentle stretching in the back of your leg. Hold the stretch for 20 seconds. Repeat the stretch with your left leg. ...................... good luck i hope you reach your goal
This is the most importment health conditioning you can do
What kind of exercise should I do?
Exercises that increase your heart rate and move large muscles (such as the muscles in your legs and arms) are best. Choose an activity that you enjoy and that you can start slowly and increase gradually as you become used to it. Walking is very popular and does not require special equipment. Other good exercises include swimming, biking, jogging and dancing. Taking the stairs instead of the elevator or walking instead of driving may also be a good way to start being more active.
How long should I exercise?
Start off exercising 3 or more times a week for 20 minutes or more, and work up to at least 30 minutes, 5 times a week. This can include several short bouts of activity in a day. Exercising during a lunch break or on your way to do errands may help you add physical activity to a busy schedule. Exercising with a friend or a family member can help make it fun, and having a partner to encourage you can help you stick to it.
Is there anything I should do before and after I exercise?
You should start an exercise session with a gradual warm-up period. During this time (about 5 to 10 minutes), you should slowly stretch your muscles first, and then gradually increase your level of activity. For example, begin walking slowly and then pick up the pace.
After you are finished exercising, cool down for about 5 to 10 minutes. Again, stretch your muscles and let your heart rate slow down gradually. You can use the same stretches as in the warm-up period.
A number of warm-up and cool-down stretching exercises for your legs are shown at the end of this handout. If you are going to exercise your upper body, be sure to use stretching exercises for your arms, shoulders, chest and back.
How hard do I have to exercise?
Even small amounts of exercise are better than none at all. Start with an activity you can do comfortably. As you become more used to exercising, try to keep your heart rate at about 60% to 85% of your "maximum heart rate."
To figure out your target heart rate, subtract your age (in years) from 220. This is your maximum heart rate. Now, to calculate your target heart rate, multiply that number by 0.60 or 0.85.
For example, if you are 40 years of age, you would subtract 40 from 220, which would give you a maximum heart rate of 180 (220 - 40 = 180). Then you would multiply this number by either 0.60 or 0.85, which would give you 108 or 153 (180 x 0.60=108 and 180 x 0.85=153).
When you first start your exercise program, you may want to use the lower number (180 x 0.60=108) to calculate your target heart rate. Then, as your conditioning gradually increases, you may want to use the higher number (180 x 0.85=153) to calculate your target heart rate. Check your pulse by gently resting 2 fingers on the side of your neck and counting the beats for 1 minute. Use a watch with a second hand to time the minute.
How do I avoid injuring myself?
The safest way to keep from injuring yourself during exercise is to avoid trying to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day or several times a day. Then slowly increase the time and level of activity. For example, increase how fast you walk over several weeks. If you feel tired or sore, ease up somewhat on the level of exercise, or take a day off to rest. Try not to give up entirely even if you don't feel great right away! Talk with your doctor if you have questions or think you have injured yourself seriously.
What about strength training?
Most kinds of exercise will help both your heart and your other muscles. Resistance training is exercise that develops the strength and endurance of large muscle groups. Weight lifting is an example of this type of exercise. Exercise machines can also provide resistance training. Your doctor or a trainer at a gym can give you more information about exercising safely with weights or machines.
Warm-up and cool-down stretches Calf Stretch Face a wall, standing about 2 feet away from it. Keeping your heels flat and your back straight, lean forward slowly and press your hands and forehead to the wall. You should feel stretching in the area above your heels. Hold the stretch for 20 seconds and then relax. Repeat.
Quad Stretch
Face a wall, standing about 1 foot away from it. Support yourself by placing your right hand against the wall. Raise your right leg behind you and grab your foot with your left hand. Gently pull your heel up toward your buttock, stretching the muscles in the front of your right leg for 20 seconds. Repeat the stretch with your left leg.
Groin Stretch
Squat down and put both hands on the floor in front of you. Stretch your left leg straight out behind you. Keep your right foot flat on the floor and lean forward with your chest into your right knee, then gradually shift weight back to your left leg, keeping it as straight as possible. Hold the stretch for 20 seconds. Repeat the stretch with your right leg behind you.
Hamstring Stretch
Lie down with your back flat on the floor and both knees bent. Your feet should be flat on the floor, about 6 inches apart. Bend your right knee up to your chest and grab your right thigh with both hands behind your knee. Gradually straighten your right leg, feeling gentle stretching in the back of your leg. Hold the stretch for 20 seconds. Repeat the stretch with your left leg. ...................... good luck i hope you reach your goal