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If you have diabetes, your health and your very life can depend on the choices you make on a day-to-day basis. The steps you need to protect yourself are really not that hard though. You just need to know what they are and then work them into your daily routine. Here is an outline of some of the most basic things that every diabetic needs to do in order to maintain good health.

Keep track of your blood glucose levels. Every diabetic will have different requirements in this area, but you will have to monitor your blood sugar levels to one extent or another. Your doctor will likely do blood tests on a regular basis that check how your glucose has been doing over the last few months. He also may want you to check your blood sugar levels yourself at home with a glucometer. Find out how often he recommends that you test, and then stick to that schedule. Finding out your sugar is too high or too low can alert you to danger and give you the information you need to correct it quickly.

Use the medicine your doctor prescribes for your diabetes. Many diabetics have to take some form of medication daily to help control their blood sugar levels. If your doctor has prescribed one or more of these medications, make sure you know exactly when and how to take them. There may be certain times of the day that you are supposed to use your medicine, and this timing can sometimes be quite critical. If you are prescribed an injectable medication, you need training to be sure you are administering it properly. Ask your medical professional to show you how to use your medication and demonstrate the proper injection technique and locations for you.

Even if you find it difficult, you need to exercise daily to help keep your blood sugars under control. Go for a short walk after dinner. Pop in an exercise tape and workout in front of your TV. Hop on a stationary bike and ride while you listen to a book on tape. Go to the mall, and join your fellow “mall walkers” for a laps around the hallways. Figure out some way to fit exercise into your daily routine. Your lifelong health depends on it.

Make sure you have all of your regular examinations done to maintain good health. Diabetes is prone to affecting certain areas of your body, so these regular checkups are vital to catching problems early. Have your doctor check your feet at each visit. Get regular eye exams to make sure there are no early diabetic changes that could eventually affect your eyesight. Have an annual urine specimen examined to make sure all is well. Visit your dentist regularly to ward off decay.

As you can see, there are lots of simple steps you can take to ensure that you protect your health even though you have diabetes. Even though your condition cannot presently be cured, there is a lot you can do to manage it successful and minimize the damage it does to your body. Put these tips into practice, and enjoy a longer, happier and healthier life.

Having blood sugar levels that are out of control is common for some people who have diabetes. While it can happen often for some, it is something that can lead to serious health problems. The key to being a healthy diabetic is learning to control your glucose levels while getting all of the nutrients your body needs. This article will show you the best way to do that.

Keep in mind that all sugar is not the same and that some of it is actually good for you. While you should avoid eating anything that has added sugars, things that have natural sugars are not considered unsafe to eat. This means you cannot feel free to snack on a candy bar, but it is okay for you to eat moderate amounts of fresh fruit, which has natural sugars. Since the sugar is all natural, it will break down slower, which means it will not cause any dramatic spikes in blood sugar levels.

Eating carbohydrates in abundance is not something you should be doing if you are diabetic. Carbohydrates turn into sugar when they start to break down, so you should limit your intake. Complex carbs take longer to break down, so you should eat those if you are going to eat any at all. Foods that contain complex carbs include brown bread, whole wheat crackers and brown rice. You should still limit your portions so your glucose levels don’t spike.

If you were prescribed medicine to regulate your sugar levels, it is important that you take it exactly as prescribed. There may be days where you feel perfectly fine, but taking the medicine is necessary to maintain your overall health. It is also best to eat and take your medicine at the same time every day so your body adjusts and functions well.

When you have a cold, it is normal to head to the pharmacy and pick up some medicine for that. This is not something that is simple for a diabetic. Many cold medicines have sugar in them and they will only succeed in taking away the cold and leaving you with another issue. Read labels very carefully when choosing medicine and speak with someone in the pharmacy if you are having any issues finding suitable products.

Many people skip meals when they are not feeling hungry, but this is not something a diabetic person should do. In order for your body to function as it should, there needs to be a good balance of healthy eating and medication. Skipping meals stops the medicine from doing its job properly. If you know you need to take medicine and you are not feeling hungry, try eating something small like a cup of Greek yogurt or half of a sandwich.

There is a lot more involved with leading a healthy diabetic lifestyle, but this is a good starting point. While it may be difficult at times, remember that it is necessary if you want to feel well. The goal is for you to live as well as you can so that you can live longer.

Being diagnosed with diabetes can seem like a death sentence. Although diabetes is a disease that requires some effort to manage, you can still do the things you enjoy while keeping yourself healthy. Read on to learn more about things you can do to help you cope and manage your diabetes.

Many people go into denial when they are first diagnosed. The first step to taking control of your diabetes is accepting your diagnosis. Once you know what you have to deal with, it will become easier to set up a plan to treat and manage the disease. By ignoring your diagnosis and not taking preventive measures, you are only making things worse by putting your health at risk.

It is important that you learn as much as you can about your disease. Knowledge is power and by being armed with information, you will be able to make well-informed decisions. There are many resources that can teach you about diabetes and different ways to cope with it. Your doctor can also provide you with some valuable information which can help you tackle the disease. Reading about diabetes will answer many of the questions you have, The more you know about it, the better you can control it.

Once you know you have diabetes, it is crucial to start an exercise routine. Exercise plays an important role in controlling type 2 Diabetes. Exercise can improve the use of insulin in your body. It can also lower your blood sugar levels. When you exercise, you also burn more calories which results in weight loss. There have been studies of people who stopped taking their diabetes medication after losing a considerable amount of weight. Just remember to check with your doctor before you embark on any exercise program.

An important part of managing diabetes is having a healthy diet. Eating healthy helps maintain your blood sugar levels within your target range. A diabetes diet should be low in fat and rich in fibers. Since a person with diabetes has a greater chance of developing heart disease, eating a diet low in fat is important to keep the risk of a heart attack as low as possible. Fiber delays the absorption of sugar in your body, making it easier to control sugar levels in your blood. A diet rich in fiber and low in fat reduces the risk of heart disease, strokes and high blood pressure.

People diagnosed with diabetes can sometimes feel very alone. Joining a support group is a good way to feel connected to others who are going through the same thing as you. Being part of a support group can provide social, as well as emotional support. You can also share ideas with others about diabetes management. By being part of a diabetes support group, you can find out about different issues and solutions which can be of great help in coping with your disease.

Although a diabetes diagnosis can be frightening, it does not have to mean the end of the world. By making some lifestyle changes, you can learn to manage your diabetes and live a long, healthy life.

Your guide to a healthy eating plan is not about staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about you feeling great, having more energy, and keeping yourself as healthy as possible. Healthy eating is also not about strict nutritional philosophies, it’s more about healthy eating and a sensible balanced diet. Learning some strict nutritional philosophies will help you achieve this and by using the information gained, it will help you to lose weight. Foods low in saturated fat, with plenty of fruit, vegetables and grains will create a strong foundation for healthy eating and a good active lifestyle, as well as reducing the risk of cancer, heart disease and diabetes.

Here are a few tips to help you get started:

Firstly, affirmations.

Place this phrase on your refrigerator:- “I AM WHAT I EAT!” You have made the decision to adopt a healthier lifestyle because you want to feel good and look fantastic so whenever you feel the urge to “snack”, remember that phrase “I AM WHAT I EAT”.

Now that’s the kind of motivation that will surely get you results.

Another affirmation to repeat both morning and night is:- “EVERY DAY IN EVERY WAY I AM GETTING HEALTHIER AND HAPPIER”. Having a positive mind set will do wonders in your quest to eat healthier and lead a good active lifestyle.

It is important to keep a journal in which to write down your daily progress, the foods you are consuming each day and the exercise you are engaging in. Your health and exercise journal will serve as a diary towards your goal – as a written record in which you make good progress (weight loss) and those times when you over indulge (too many calories and not enough calorie-burning).  

Your own health and exercise journal should include:-

* Type of aerobic exercise

* Type of weight-bearing exercise

* Number of minutes or reps

* Distance walked or ridden on bike

* Comments about the weather or feelings.

Your own food and weight journal should also include:-

* Write down each meal, and each snack, being as specific as possible

* Keep track of daily calories, using a calorie counter

* Keep track of fat grams, for each food eaten

* Keep track of your weight

 This daily diary is your most valued friend because it tells a story regarding your progressive steps towards your goals. 

Definition of a calorie?

A calorie is a unit of heat, equal to 4.1868 joules (International Table Calorie) formerly defined as the amount of heat required to raise the temperature of 1 gram of water by 1 degree centigrade.

Obesity is one of the major obstacles to good health. So by cutting down on your calories you will reduce your weight and that will help you reduce the risk of high blood pressure, cardio disease and cancer. Here is a list of low calorie foods.

Vegetables low in calories (in alphabetical order):-

- Boiled potatoes.

- Broccoli

- Brussels sprouts.

- Celery

- Mushroom

- Tomatoes.

- Watercress.

- Swede. -

- Red peppers.

 Fruits low in calories (in alphabetical order). These fruits are low in calories only if you eat them fresh.

- Apricot

- Melon

- Chayote

- Currants

- Grapefruit (white, red, pink)

Meat and animal products low in calories (in alphabetical order).

- Beef

- *Canadian bacon

- Lean ham

- Low fat cheese

- Lower fat hot-dogs

- Ground turkey

- Whites of eggs

When it comes to drinks, water is the only fluid your body requires. You should drink water equivalent to your body weight in ounces, ie if you weigh 120 lb you should drink 120 ounces per day which equates to 7.8 16-oz glasses per day. Therefore the rule of thumb is 8 glasses of water per day (medical recommendation). Water is completely calorie free.

There are many functions and importance of water. Water forms the main base of our saliva, the fluid that surrounds joints are made of water plus it serves as a lubricant. Water helps the movement of joints, and also protects organs and tissues of the body. It also regulates the metabolism of the body and keeps the body well hydrated. Water helps to regulate the temperature of the body, as the heating and cooling are processed through precipitation. It helps to move the food through the intestine to eliminate waste and thus alleviates constipation. It is the best detox diet available. Drinking water helps to maintain muscle tone and metabolizes stored fats. It has an enormous effect on weight loss as well. One or two cups of coffee a day is ok providing you don’t add any sugar.

The scientific definition of unsaturated fats is a fat that has only saturated fatty acid radicals in its triglycerides. Foods that have high amounts of unsaturated fats include:

• Dairy products (cream, cheese, and butter especially)

• Coconut oil

• Chocolate (dark)

• Lard

• Fatty meat Limit saturated fats.

Your healthy eating plan should consist mainly of unsaturated fats.

Foods high in saturated fats run the risk of increasing cholesterol levels, a strong risk factor for heart disease. So try and restrict the use of vanaspati ghee* and animal products. In fact, there is no lower “safe” limit yet identified for saturated fats. This means that any amount of saturated fats greatly increases your health risk.

Increase the intake of foods rich in complex carbohydrates and limit sugar. According to the latest research, about 60 per cent of all calories should come from carbohydrates.

Carbohydrate A compound of carbon, hydrogen and oxygen, the latter two usually in the proportions of water Cm(H2O)n. Carbohydrates in food are an important and immediate source of energy for the body; 1 gram of carbohydrate yields 3.75 calories (16 kilojoules). They are present, at least in small quantities, in most foods, but the chief sources are the sugars and starches of plants. Carbohydrates may be stored in the body as glycogen for future use. If they are eaten in excessive amounts they are converted to and stored as fat, therefore follow a low carbohydrate diet.

Moderate the use of proteins. In general, proteins are considered to be healthy, but it is a myth that protein rich food is non-fattening. Large quantities of animal protein are unhealthy as they tend to have both a high fat and cholesterol content and anything consumed in excess is converted to fat and stored in the body. An analysis of protein rich foods includes:-

- 100g of meat (red meat or poultry) will supply 20-25g of protein

- 100g of seafood will supply 15-20g of protein

- one cup of milk or yogurt will supply 8g of protein

- one egg will supply 6g of protein

- 120g of tofu will supply 9g of protein

- 30g of nuts will supply 5g of protein

A healthy diet plan includes eating five serves of protein every day, (assuming you focus on animal proteins). ‘One serve’ equals:- 

- 28g (one ounce) of meat/fish, or

- 1 egg, or

- 1/2 cup cooked legume, or

- two tablespoons of peanut butter.

REMEMBER the important fact regarding eating enough protein is that your digestive system has to be producing enough digestive enzymes to break down that valuable protein into amino acids. You need to have a healthy stomach, pancreas and intestines, but as you age your ability to produce these digestive enzymes in sufficient amounts diminishes. Use less salt and sodium. Excessive intake of salt leads to hypertension. While cooking raw food, salt should be added in the last stages because by then the salt in the food has been released, requiring a small quantity for seasoning. Try to avoid processed foods as far as possible. Increase your intake of fresh food and Fresh fruit. For your nutritional cooking, raw vegetables and whole grains are ideal ingredients for healthy recipes. It’s also important to remember that proper handling and storage will help to retain the nutritional value of food. Refined and processed foods should only be used sparingly or as a stand by alternative.

Fitness And Health Ideas believes if you eat healthily you have a head start in staying fit and maintaining a long, active and healthy lifestyle. We can only guide you, in the end the decision is entirely yours.

*Also Known as Hydrogenated fat. Ghee is an essential and nutritional element in much of Indian cuisine. It has a rich, buttery taste and aroma. Vanaspati Ghee is made from hydrogenated vegetable oils. Is white and grainy (danedaar) in texture and is favored for deep-frying and making sweets and snacks. Vanaspati ghee is manufactured from partially hydrogenated permitted vegetable oils. It is a mixture of vegetable oils that have been converted to solid form by the addition of hydrogen. Hydrogenated fat is used as a ghee substitute in cooking as well in the production of bakery products, sweets and snack items. When vanaspati is made, trans fatty acids are also produced; these increase the risk of heart disease when consumed in excess and are best avoided.

*In flavour, appearance, and texture, Canadian bacon is closer to ham than it is to bacon. The meat is lean, slightly sweet, and juicy. Unlike regular bacon, Canadian bacon does not crisp up in its own fat while it is being cooked. The meat is meant to be served in a soft, juicy stage of cooking, and it will be dry and tasteless if it is allowed to crisp up. It is also usually served in thicker wedges than those used for conventional bacon.

As we walk the tightrope between modern life and our animal instincts, the human race strives to find balance. In our bodies, our minds, our environment, in our lives. With our brains over-stimulated and our bodies more sedentary than ever, many of us suffer from the fatigue and imbalance that comes from chronic stress without sufficient recovery. A yoga practice is an excellent way to soothe nerves that are in a constant state of overdrive.

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