#yoga exercise for diabetes

[diabetes-health-corner]

Yoga Asanas for Managing Diabetes

The most powerful tools in managing diabetes is Yoga. Yoga is good for the entire body, improving muscular strength and endurance, balance and flexibility, and releasing stress.

Here is a list of the top ten asanas: https://www.freedomfromdiabetes.org/blog/post/top-10-yoga-asanas-for-managing-diabetes/2611

[diabetesreversalprograminindia]

Top 10 Yoga Asanas for Managing Diabetes

This article is originally published on Freedom from Diabetes website, available here. With the continuing spate of diabetes cases, doctors and patients alike search for new ways to tackle the disorder. A process for complete diabetes reversal that includes diet, exercise, and stress management to bring about a behavioral transformation that can help diabetics reverse their condition and sustain it.

And one of the most powerful tools in this process is Yoga. We can say Yoga is the best medicine for this. Daily practice of yoga and pranayama can help in many ways, such as reducing blood sugar levels, regulating blood pressure, and lowering the risk of heart problems. Also help in improving muscular strength and endurance, balance and flexibility, and releasing stress.

Yoga and diabetes:

The basic cause for diabetes is insulin resistance, a condition where the body either doesn’t produce sufficient insulin or is unable to use the insulin produced by the pancreas. Insulin resistance is responsible for a host of so-called ‘lifestyle disorders’, including, among others, BP, high cholesterol, PCOD/S, and of course, diabetes. Lets understand causes of insulin resistance, three are diet-related, two relate to exercise and one is, stress.

These poses activate your parasympathetic system, helping dissipate stress a key factor in fat storage. The poses also work on your visceral organs the pancreas, liver, kidney, in particular, all key organs in regulating blood sugar. Another area where these asanas have a major impact is the digestive tract. By improving blood flow to this area, the asanas help the body to maintain a healthy and balanced gut microbiome a key element in avoiding nutrient deficiency.

Here is a list of the top ten asanas, you should try and include in your daily practice

Surya Namaskar: Suryanamaskar improves blood circulation, improves spine health, increases muscular strength, lung capacity, and the management of insulin.

Padhastasana (hand under foot pose) - It stimulates your viscera and strengthens the abdomen, improving its efficiency.

Pavanamuktasana (wind removing pose)- This asana too has a great effect on your visceral organs, massaging the pancreas, liver, spleen, and colon

Shalabhasana (locust pose)- This exercises for your leg muscles tremendously.

Mandukasana (Frog Pose)- A powerful hip-opening movement, the mandukasana exerts pressure on the pancreas and liver.

Adho mukha svanasana- It relaxes your body, relieving stress. It is said to improve hearing, eyesight, and even hair growth!

Ardha Matsyendra Asana- It has a massaging effect on the pancreas, liver, and stomach, improving BSL management and digestion.

Bhujangasana (Cobra Pose)- The cobra pose brings many benefits, beyond the obvious one of spinal health

Santulanasana - This is a powerful strengthening pose for the arms, chest, back, triceps, leg, and core.

Butterfly pose - It improves posture, enhances spine health, and strengthens the muscles of the lower back, hips.

Yoga is not just a panacea, it is a lifestyle that brings many holistic benefits to the mind, body, and soul. Every asanas and pranayama technique brings its own special benefits.Yoga is one of the most cost-effective routines you can find, and you can practice it just about anywhere. To read more, click here. Also please connect with me on my website, Facebook page, and YouTube if you want to stay in touch or give me any feedback!

[wasif-health-tipps]

Mastering Blood Sugar Control: Strategies for a Healthier Life

Maintaining stable blood sugar levels is crucial for overall health and well-being. Fluctuations in blood glucose can lead to a range of health issues, from fatigue and irritability to more severe conditions like diabetes. Here’s a comprehensive guide to mastering blood sugar control through diet, exercise, and lifestyle changes.Understanding Blood SugarBlood sugar, or blood glucose, is the amount of glucose present in the blood. It’s a primary energy source for the body, but maintaining it within a healthy range is essential. Blood sugar levels are influenced by the food we eat, how we exercise, and various physiological factors.1. Balanced DietA balanced diet is the cornerstone of effective blood sugar management. Focus on these dietary principles:Choose Low Glycemic Index Foods: Foods with a low glycemic index (GI) release glucose slowly into the bloodstream, helping to maintain stable blood sugar levels. Examples include whole grains, legumes, and most vegetables.Incorporate Fiber: Fiber slows the absorption of sugar, which helps in controlling blood glucose levels. Opt for fruits, vegetables, whole grains, and legumes.Control Portion Sizes: Eating large portions can lead to spikes in blood sugar. Use smaller plates and be mindful of serving sizes.Limit Sugary Foods and Drinks: Reduce the intake of foods and beverages high in added sugars, like sodas, candy, and baked goods.2. Regular ExercisePhysical activity is vital for blood sugar control. Here’s how exercise helps:Improves Insulin Sensitivity: Regular exercise makes cells more responsive to insulin, which helps in managing blood sugar levels.Aids in Weight Management: Maintaining a healthy weight through exercise can improve blood glucose control and reduce the risk of developing type 2 diabetes.Enhances Overall Health: Exercise supports cardiovascular health, reduces stress, and boosts mood.Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling.3. Consistent Meal TimingEating meals at regular intervals helps in stabilizing blood sugar levels.Don't Skip Meals: Skipping meals can lead to blood sugar drops or spikes. Aim to eat every 3-4 hours.Balanced Meals: Each meal should include a mix of carbohydrates, proteins, and fats to provide a steady source of energy.4. Stress ManagementChronic stress can affect blood sugar levels. Incorporate stress-reducing techniques into your routine:Practice Relaxation Techniques: Techniques such as meditation, deep breathing, and yoga can help manage stress.Get Adequate Sleep: Aim for 7-9 hours of quality sleep per night to support overall health and blood sugar regulation.5. Monitor Blood Sugar LevelsRegular monitoring helps you understand how different foods and activities affect your blood sugar levels.Use a Glucometer: Track your blood sugar levels as recommended by your healthcare provider.Keep a Log: Record your blood sugar readings along with information about your diet, exercise, and any symptoms you experience.6. Seek Professional GuidanceConsult with a healthcare provider or a registered dietitian to create a personalized blood sugar management plan. They can provide tailored advice based on your specific health needs.ConclusionEffective blood sugar control is achievable through a combination of a balanced diet, regular exercise, consistent meal timing, stress management, and diligent monitoring. By adopting these practices, you can maintain stable blood sugar levels and support your overall health. Remember, individual needs may vary, so working with a healthcare professional is essential for developing a plan that works best for you. Blood Sugar Control: Strategies for a Healthier Life

[healthcarewithremedies1]

Understanding the Optimal Blood Sugar Levels in Adults: A Comprehensive Guide

Learn about the ideal blood sugar levels for adults and how to maintain them for optimal health. Get expert insights and practical tips here.

When it comes to assessing the well-being of an adult, one crucial aspect to consider is their blood sugar level. But what exactly constitutes a healthy blood sugar level in adults? Understanding this is key to maintaining overall health and preventing various complications associated with imbalanced blood sugar levels.

The ideal blood sugar level in adults typically ranges between 70 to 130 milligrams per deciliter (mg/dL) before meals, and less than 180 mg/dL two hours after meals. These values may vary slightly depending on individual circumstances such as age, gender, activity level, and existing medical conditions.

Maintaining blood sugar within this range is essential for ensuring the body's organs and tissues receive an adequate supply of energy. However, consistently high or low blood sugar levels can lead to serious health issues.

<<< Take Charge of Your DIABETES Today>>>

Factors influencing blood sugar levels include diet, physical activity, stress, medications, and underlying health conditions such as diabetes. Consuming a balanced diet rich in fiber, complex carbohydrates, lean proteins, and healthy fats can help regulate blood sugar levels.

Regular physical activity is also beneficial as it helps the body use insulin more effectively, thus lowering blood sugar levels. Managing stress through relaxation techniques such as meditation or yoga can further support blood sugar control.

For individuals with diabetes or those at risk of developing it, monitoring blood sugar levels regularly is crucial. This can be done through self-testing using a blood glucose meter or continuous glucose monitoring devices.

In addition to lifestyle modifications, medications such as insulin or oral hypoglycemic agents may be prescribed to help manage blood sugar levels effectively. However, these should always be used under the guidance of a healthcare professional.

It's important to note that maintaining a healthy blood sugar level is not only about avoiding high levels but also preventing hypoglycemia, which occurs when blood sugar levels drop too low. Symptoms of hypoglycemia include dizziness, confusion, sweating, and fainting, and if left untreated, it can lead to seizures or coma.

<<< Say Goodbye to DIABETES >>>

In conclusion, understanding adults' optimal blood sugar levels is essential for promoting overall health and well-being. By adopting a healthy lifestyle, monitoring blood sugar levels regularly, and seeking medical advice, individuals can effectively manage their blood sugar levels and reduce the risk of associated complications.

[healthy-tips-for-all]

Yourself with These Groundbreaking Healthy Tips

In our quick moving world, focusing on our wellbeing is fundamental for by and large prosperity. By integrating basic yet successful solid tips into our everyday schedules, we can take huge steps towards working on our wellbeing and imperativeness. In this blog, we'll investigate down to earth and significant stages to improve your prosperity and open your maximum capacity.

Supporting Nourishment:

Fuel your body with healthy, supplement rich food sources. Embrace a decent eating regimen plentiful in natural products, vegetables, lean proteins, and entire grains. Pick brilliant and various dinners that give fundamental nutrients and minerals. Make sure to remain hydrated by drinking a sufficient measure of water over the course of the day.

Dynamic Way of life:

Customary actual work is critical to keeping a solid body and brain. Find exercises you appreciate, like lively strolling, running, cycling, or moving. Hold back nothing 30 minutes of activity most days of the week. Integrate strength preparing to construct muscle, work on bone thickness, and lift digestion.

Quality Rest:

Focus on relaxing rest for ideal wellbeing. Lay out a relieving sleep time schedule, establish an agreeable rest climate, and guarantee you're getting the suggested 7-9 hours of rest every evening. Stay away from electronic gadgets before bed to advance better rest quality.

Careful Practices:

Deal with your psychological prosperity through care and stress the board strategies. Practice reflection, profound breathing activities, or yoga to decrease feelings of anxiety, improve center, and advance close to home equilibrium. Take part in exercises that give you pleasure and unwinding, like perusing, investing energy in nature, or seeking after leisure activities.

Ordinary Check-ups:

Remain proactive about your wellbeing by planning standard check-ups and screenings. Talk with medical care experts to screen your general wellbeing, oversee existing circumstances, and address any worries or questions you might have. Counteraction and early identification are indispensable for keeping up with ideal wellbeing.

End:

Further developing your wellbeing doesn't need to overpower. By carrying out these sound tips into your way of life, you'll steadily improve your prosperity and open a better, more dynamic rendition of yourself. Keep in mind, little advances can prompt huge changes. Embrace the excursion towards better wellbeing and partake in the prizes that accompany it. Here's to a better and more joyful you!

Make sure to talk with your medical services supplier prior to rolling out any critical improvements to your way of life or beginning another activity or diet routine.

[fashiononlineshow]

Exercise is any physical activity that helps to maintain or improve physical fitness and overall health. Examples of exercise include walking, running, jogging, cycling, swimming, and yoga. Regular exercise can help to reduce the risk of developing certain diseases, such as heart disease, type 2 diabetes, and obesity. It can also help to reduce stress, improve mood, and boost energy levels.

[beyondthebloodsugar]

Take Control: Managing Elevated Blood Sugar Levels with Diabetes

Living with diabetes can feel like riding a roller coaster. Sometimes you're up, and other times, you're just trying to hold on. Elevated blood sugar levels can lead to complications, but managing them doesn’t have to be overwhelming. Let’s break it down into simple steps that make sense.

Understanding Elevated Blood Sugar Levels

When you eat, your body breaks down food into glucose, which is the fuel your cells need. Insulin, a hormone produced by the pancreas, helps move that glucose into your cells. In diabetes, this system doesn’t work quite like it should. This can leave too much sugar lingering in your bloodstream. Think of it like a traffic jam; instead of flowing smoothly, everything's backed up and causing problems.

Recognizing the Signs

Ever felt unusually thirsty or tired? Maybe you've noticed frequent trips to the bathroom? Those can all be signs your blood sugar is too high. Other signals might include blurred vision or headaches. Paying attention to your body is key. It's like having a built-in alarm system; you just need to know how to listen.

Smart Eating Habits

Your diet plays a significant role in managing your blood sugar. Focus on whole foods that nourish your body. Think fruits, veggies, lean proteins, and whole grains. Picture your plate as a colorful palette. The more colors you have, the more nutrients you’re getting! Try to balance your meals with carbs, proteins, and fats to keep your blood sugar steady.

Regular Exercise: Your Secret Weapon

Let’s talk about exercise – it’s not just for fitness buffs or sports enthusiasts. Moving your body helps your cells use insulin more effectively. Just 30 minutes of walking, biking, or dancing can be a game changer. Think of exercise like a key; it opens the door for glucose to enter your cells. Plus, it lifts your mood and boosts your energy levels.

Monitoring Your Blood Sugar

Keeping an eye on your blood sugar numbers is crucial. Regular testing gives you a clear picture of how your food choices and activities impact your levels. Over time, you’ll start to notice patterns. Maybe you find out a certain snack pushes your numbers up. This knowledge is empowering, like having a roadmap in your back pocket.

Managing Stress: The Silent Saboteur

Stress can sneak in and cause your blood sugar to spike. It’s like an unexpected guest that makes everything chaotic. Stress triggers your body to release hormones that can raise blood sugar. Finding outlets like deep breathing, yoga, or even enjoying a hobby can help keep your stress in check. Think of these activities as a calm oasis amid a busy desert.

The Importance of Medication

Sometimes, lifestyle changes aren’t enough on their own. If your doctor has prescribed medication, it’s essential to take it as directed. Medications can help bridge the gap between what your body needs and what it can produce. Think of medication as a protective shield, safeguarding you from potential complications.

Building a Support System

You're not alone on this journey. Building a support system is vital. This can include friends, family, or join local support groups. Talking about your experience helps lighten the load. It’s like having a team behind you at a big game, cheering you on every step of the way.

Conclusion: Your Path Forward

Managing elevated blood sugar levels with diabetes doesn’t have to feel daunting. By learning about your body, making smart food choices, staying active, and seeking support, you can take significant steps towards better health. Remember, each small change adds up, and you have the power to shape your journey. Embrace this path and take control of your health today!

[diabetes-health-corner]

Exercise for Diabetes Management

Regular exercise is critical for everyone’s health—especially if you happen to be diabetic. The given exercise forms have proven benefits for diabetics. we shall see one can obtain better results from several other exercises than walking.

Read more: https://www.freedomfromdiabetes.org/blog/post/exercise-for-diabetes-management-ffd/367

[seeingteacupsindragons]

So I’ve been thinking a lot about mental health and mental illness lately (thanks, new psychiatrist) as I process a new diagnosis and what it means and reframing my image of myself, so I want to talk about some stuff.

So if you know all this already, just. Bear with me, okay, I’m processing a lot right now.

A lot of people on here get annoyed at advice to, like, go for a walk or do yoga or see sunlight or clean things up or meditate or whatever. And I get it, because I also get annoyed at people thinking that will solve my problems. I have had a boss try to get me to do a damn meditation app as if that would solve the work impact my mental illness was having, and it infuriated me.

But, that’s not because it doesn’t solve a problem. It just doesn’t solve the problem I have.

Meditation apps and all that other stuff are basically the mental health equivalent of eating a salad and jogging once a week. Someone who doesn’t do those things, even if they’re not otherwise sick, are not going to be very healthy and are going to feel kind of gross. It’s baseline health care.

But eating a salad isn’t going to cut it if you have a broken leg. You actually need medical care.

(Please go to a doctor if you have a broken leg. Thank you)

Now, if you get the mental health equivalent of a cold—something stressful is going on at work or with your friends, or a lot of small emergencies are popping up at once—you can probably still get by without a doctor. Increase the vegetables, get some soup, rest and sleep a lot. Do some extra mindfulness exercises, take a new yoga class, get a little TLC, clean your room. It will help you feel a lot better, and then the “illness/blip” will pass and you’ll be back to baseline in relatively short order, without needing to see a doctor.

But what if you have mental health bronchitis, or a broken leg? I would compare these to maybe some post-partum mental health issues, or grieving a death of someone, or a divorce, or something like that. You may actually need to see a doctor, get some care, see a therapist and get counseling, maybe briefly stop by on some antidepressants or anti-anxiety meds to help you recover. And then you’ll probably be mostly okay, with maybe some lingering issues and a good strong memory of that time you were Not Okay.

But you weren’t going to get okay without something a lot more than vegetables and cardio.

And then there’s the Chronic Mental Health issues, like many mood disorders or personality disorders, or PTSD/CPTSD, panic disorders, phobias…the lingering things that need serious help and you are very likely in fact to never full recover from, or even partially in some cases. These are where you get type one diabetes or Celiac’s or an amputation, or multiple sclerosis, or any of that. Stuff where you desperately need regular, often daily, medical care and management to stay healthy and functional.

And these ones are going to change your life even with medical care. A diabetic might need a medical device attached to them at all times, they are likely to need to check their blood sugar regularly, they’ll need to think about what they eat and how it will effect them, they’ll need to carry glucose tabs. They might have a medical ID bracelet! And sometimes mistakes might still happen and things go very badly. An amputee might have a prosthetic or might not, but either way it won’t do everything a biological appendage will, and they’ll have to adjust their lives to how to move and pick things up or whatever in a very different way to someone who has that body part. And someone with Celiac’s is just not going to be able to eat gluten. Not matter what medicine they take. It’s not going to happen.

And that’s the thing: even when you’re getting regular medical care and treatment, and you have a plan worked out and you’re used to it, if you have a mood disorder or PTSD or schizophrenia or something…you may very well never quite have a life that looks like someone who only needs yoga and meditation classes. You may always need other accommodations and lifestyle adjustments to function and manage.

But that doesn’t mean you can’t be happy. It means things are going to be so different for you that the people who manage with salad and a treadmill are just not going to be able to offer any useful advice to you. Your needs are way too different.

And then there’s getting into a car crash or catching meningitis. Sometimes, shit is just going to happen to people, and they are going to need to be hospitalized and watched very carefully for a while. I would probably categorize a lot of mental breakdowns, like the kinds that are at the onset of many mood or panic disorders, some levels of psychosis, sometimes the death of someone very dear to you—in fact, many of the things that might be broken legs to some might turn out here. Maybe someone else broken their leg with a nice clean fracture, but yours was a complicated shatter of a joint that started healing wrong and also got infected.

And the hospitalization isn’t going to be the end of your care, either. You’ll stay in the hospital until they can get you stable, until you don’t need medical professionals a button press away, until you can be assumed to recover the rest of the way on your own.

But, for people who know people who have come home from the hospital after a surgery or serious illness…it’s far from the end of the road, or even return to a new baseline. You’re going to need a lot of help and rest and recovery even after hospital discharge. Someone will probably have to watch you, might need to help you take your meds, might need to bring you food and drinks, or cook, or do chores.

And people who care should, maybe, understand, and send, “Get well soon,” and “Thinking of you” and flowers, and organize meal trains and otherwise show up for someone who is seriously ill.

Of course, a lot of that would be weird in the Chronic Illness space. But there, I think the understand would be, “Yeah, you know your friend can’t have gluten,” and “Why would you suggest they go for a hike with you when they’re in a wheelchair, you dick?” and “I made you low-sugar treats! I worked super hard on the recipe!” so people around you know that you have different needs and you care enough to accommodate them and make sure they are still cared for…differently.

I don’t think I’m going to edit this before posting.

But I’m thinking about it a lot, and I think I’m going from a place where I though I had a broken leg to realizing the leg was never actually going to heal without a limp, to realizing, in fact, that the leg didn’t break the way I thought it did and I need some physical therapy and a new doctor to get it working and see what happens then.

Maybe this was helpful to someone besides me. But it felt good to get it all into words!

[aquatixwitch]

I am immensely proud of myself today. My weigh-in was 199.6 today: I broke 200lbs!

For those who aren't up to speed, a quick breakdown. Back in June, I had another SVT attack, and when the hospital pulled my blood work, my glucose was really high. It was fine after a second check, but my doctor put me on Zepbound and advised that I should be put on a strength training/toning exercise regimen. Since I have asthma, most kinds of cardio, minus swimming and walking, are out of the picture. But starting on the 1st of July I started at the gym with a personal trainer 3x a week, plus a yoga class on Thursdays.

On my first weigh in on July 4th, I was 216 lbs. My goal is 170 by New Years, but I was at least hoping to dip below 200 this week.

I have, and it's taken a LOT LOT LOT of hard work to get there. Literal blood, sweat and tears. But I did it. It's cost me a small fortune, but it's worth it -I have a pathological fear of ending up diabetic like my biological father. I'll be damned if I let it happen.

More than that, tho, I'd like to get back to the figure I had when I worked at the FD. I had such a poor self image then, that I didn't appreciate what 147 looked like. I do now! It's gonna be a long road to get back there, but 16 lbs and four days a week at the gym is nothing to sneeze at. And I did it.

I'm so happy. I'm happy, I'm proud of myself, and I feel great. And I'm gonna treasure that this time around.

[delucadarling]

Current rambling thoughts on dieting/weight loss, nothing that's a downer:

Back in April I got blood test results that showed my cholesterol was high and my sugar was barely shy of being diabetic. It spooked the shit out of me, as despite being fat most of my life, I was also pretty healthy and somewhat active. It was after getting covid that I was so fatigued I dropped the active thing pretty much entirely.

The doctor was more focus on the sugar, and recommended cutting back simple sugars, adding in more fiber, and increasing my weekly activity.

I'd been wanting to get back into shape for a long, long time but I've been nervous about trying the gym again. My dad was one of those shithead people that secretly films people in the gym doing things 'wrong' or committing the sin of being fat in public. It had me terrified of trying to get fit where other people could see me, because you know, most people don't want to be mocked.

Lucky me, I have the most amazing, supportive girlfriend ever. She took me by the hand and very gently showed me around the gym, helped me learn how to use the machines, and didn't mind when I shadowed her around as she did her workout. From there, I got excited! I used to LOVE working out, I just mostly did simple stuff, running, and swimming. I did a lot of WiiFit when I was younger, and this one Jillian Michael's DVD I found at Walmart for like $5 at the time. Running was the big one though (hello Zombies, Run folks).

So just making those changes (less soda, more fiber, more exercise) over the course of maybe 3ish months I dropped almost 15 lbs. I hadn't been tracking my weight, but I did compare the results the doctor took from my previous three appointments. I was kind of shocked! I've never had a healthy relationship with weight loss, and every time I've tried to lose weight it lead to a lot of heartache, misery, and doubled weight gain. So I more or less wrote off my ability to trim down and decided to just be fat and happy.

I will say though, the extra bulk has recently frustrated me. I can't do yoga the way I used to. My limbs are still flexible but I keep getting blocked by my own fat. I have to go real easy on my joints because of all the extra weight, which is frustrating, because I'd honestly love to try jogging again. I just don't want to fuck my back and knees up again.

I decided to give losing weight another try, with a lot more self-love, after a lot more research, and with the support of someone who has loved me even at my fattest and never said a word about it.

It hasn't been too hard this time. I don't feel like I'm depriving myself. I am impatient, I want to see results NOW, but obviously that's not how things work. And slow is better anyway.

I know tumblr has a generally negative view on weight loss, and I fully include myself in that. I bought into the 'starvation mode means you'll never ACTUALLY lose weight permanently) thing, I was convinced anyone trying to lose weight had the same disordered ideas on it that I used to have (and still struggle with sometimes). It's a loaded topic for a hundred reasons, so I am trying to be conscious of when I talk about it and around who. Hence the tags and putting it under a cut. I'm happy and excited to be trying this out, putting my health first, trying to feel strong and capable in my body, but I absolutely know first hand how upsetting hearing about dieting can be. Not to mention how hard it is to avoid the more toxic side of trying to change your diet and fitness.

I've found a lot of resources that are very facts based, cut and dry, and leave out the moralizing behind weight loss and weight gain and just weight in general. There are a lot of very encouraging resources as well.

So yeah! As said, this is just a ramble, I like to write to get my thoughts down, and it always comes easier when it feels like I'm talking to someone, not just myself. I probably won't post a lot about this, but it's been just over a week since I started tracking my food and daily weight specifically, which always used to be something that would send me into a bad habit spiral. This time feels different. I've been doing fine. There have been a few moments of disappointment, but they've been easy to shake off. Mostly I'm just astounded to learn more about the macros involved in the food I eat, and I'm also happy to have tools to help me find portions that make me feel full and not stuffed. On the days I've been not kept to my deficit goals, it was because I was hungry and decided it was more worth it to feed myself than stick to a number and I didn't feel a bit of guilt about it afterward.

I'm pretty pleased with how it's going so far. I feel stronger, I feel more energetic, and tracking my food intake and weight makes the part of my brain that loves a spreadsheet very happy.

[investmentassistant]

Why it is important to exercise regularly

In today’s fast-paced world, finding time for exercise may seem challenging, but the benefits of staying physically active are undeniable. Engaging in regular physical activity is not just about building muscles or achieving a slim figure; it’s crucial for maintaining overall health and well-being. From mental clarity to heart health, exercise plays a vital role in keeping us fit and healthy. Let’s explore why it’s so important to make time for regular physical activity.

Physical health benefits of exercise

One of the most obvious reasons to stay active is the positive impact exercise has on our physical health. Engaging in activities such as running, swimming, or strength training improves cardiovascular function, strengthens muscles, and enhances flexibility. Regular physical activity also helps maintain a healthy weight, reducing the risk of obesity and related health problems like type 2 diabetes and high blood pressure.

Additionally, exercise boosts the immune system, making the body more resilient to illnesses and infections. Studies have shown that people who exercise regularly tend to recover faster from colds and other minor infections. For example, a brisk 30-minute walk can significantly improve circulation and help the body fight off infections more effectively.

Mental health benefits of regular exercise

Exercise is not only about physical fitness; it’s a powerful tool for mental well-being as well. When you exercise, your body releases endorphins, commonly known as the feel-good hormones. These endorphins help reduce feelings of anxiety, stress, and depression, while simultaneously improving your mood.

Many people find that regular physical activity helps them manage stress better, enhances their ability to focus, and boosts overall self-esteem. For instance, a person who jogs or practices yoga may notice a sense of calm and mental clarity that persists throughout the day. Exercise, in this sense, acts as a natural mood booster, providing a mental break from daily pressures.

Long-term health benefits

Committing to regular exercise isn’t just beneficial in the short term; it has lasting impacts on long-term health. People who exercise regularly are more likely to live longer, healthier lives. Physical activity can reduce the risk of chronic conditions such as heart disease, stroke, and certain types of cancer. It also plays a critical role in maintaining bone density and muscle strength as we age, which can prevent conditions like osteoporosis.

For example, incorporating strength training into your weekly routine can help you maintain muscle mass and prevent age-related decline in physical function. As a result, you’ll be more likely to stay independent and active well into your later years.

Types of exercise and how to get started

When it comes to exercise, it’s important to choose activities that suit your preferences and lifestyle. This increases the likelihood that you’ll stick with your fitness routine. Here are some popular types of exercise:

Aerobic exercises. These include running, swimming, cycling, or brisk walking. They’re excellent for cardiovascular health and can be done almost anywhere.

Strength training. Lifting weights or using resistance bands to build muscle strength. This helps improve posture, burn fat, and boost metabolism.

Flexibility exercises. Stretching or yoga can improve flexibility and range of motion, reducing the risk of injury during other physical activities.

Whatever form of exercise you choose, it’s crucial to start slowly and gradually increase the intensity. Setting small, achievable goals helps to maintain motivation and prevent burnout.

Overcoming common barriers to exercise

Many people find it difficult to incorporate exercise into their busy schedules due to work, family commitments, or fatigue. However, overcoming these barriers is essential for maintaining a healthy lifestyle. One strategy is to break your workout into shorter sessions throughout the day, like taking a brisk 10-minute walk during your lunch break.

Another tip is to pair exercise with something enjoyable. For instance, if you enjoy listening to podcasts or music, you can combine these with your workouts. This will make the experience more enjoyable and something to look forward to.

[suzieb-fit]

Had a late snack yesterday. But it's a bit stupid. It's like I made myself do it, lol. I could have quite happily started my timer after dinner, as usual.

No matter how much I try change things to pull away from my long standing issues with eating, I now recognise that I'm just swapping one disordered eating behaviour for another.

That all started after my type one diabetes diagnosis at age 14.

Now that's a whole essay on its own, so I'm not going to get going on that one this morning 😂.

I do occasionally simply want an evening snack, and I can justify it easily because of my lifestyle, etc.

That's fine. But eating for the sake of it to prove just how "free and in control" I am? Well that's just ridiculous. And obviously proves exactly the opposite!

So anyway, back to today.

I got up late. Just didn't want to move! But I did. I made my protein decaff (pre-blended my milk and whey powder last night. Shaking it up in the sealed cup just doesn't cut it, lol).

Lovely and bright out there. I also went against all the sleep hygiene "experts" and left my curtains open last night. Wanted the sunrise to fill my environment before even getting out of bed. And it didn't affect my sleep at all. If anything, I actually slept longer before waking up for the first time. And that was around 4am, when the sun was starting to rise. That tells you something, I guess!

So I call my protein decaff my "pre-breakfast". Just made that up. Yes, I'm breaking my fast, but my real breakfast is back at home. My beloved nuts and collagen coffee.

My blood sugar is still way too high. Ridiculously so this morning, actually.

Just when I thought this insulin pump system was doing a better job. Nope.

I decided to get a high intensity workout in before lunch.

More work for my lower body, and definitely work for my cardiovascular health!

I am once again rethinking my nutrition.

Back to highest percentage of calories from fat, a lower (but still pretty high) percentage of protein and lowest of all for carbs.

My goal breakdown is 55% fat, 35% protein, 10% carbs.

But I'm not going to obsessively tweak, adjust or drive myself crazy by trying to hit those numbers too strictly.

Yes, I personally feel better tracking my food. That's one of my habits that helps that relationship with food. It's how I keep control.

Forever an ongoing work in progress!

So that meant cheese with my lunch again. It's been a while!

Plus sardines are already high in (healthy) fats.

Tiny scrap of greenery to throw in a few beneficial polyphenols.

And hard boiled egg. Eggs are fantastic!

It's interesting to see the difference exercise makes to my food diary.

That whole "calories in/calories out" principle is pretty much just theory. And a very feeble one at that. I only take notice of what I'm eating. Focusing on macro quantity AND quality. But yep, still interesting to look at the comparisons on the app on the rare occasion.

I knew I needed some yoga. My back isn't happy. The homeopath asked me lots of questions about that today. Everything seems pretty "high end" in terns of all my health concerns right now.

She is going to try yet another new remedy. This will ge the fourth attempt.

But hey, I guess that's partly what I'm paying her for. To find something that actually works!

So an average day in general. Not great, not terrible. That's good enough for me.

Gotta keep fighting, moving and smiling 👍

[welllivefit]

How Regular Exercise Reduces the Risk of Diabetes

Diabetes is a significant health concern affecting millions globally, but the good news is that regular exercise can play a pivotal role in reducing the risk of developing this chronic condition. Regular physical activity is beneficial not only for weight management and cardiovascular health but also for blood sugar regulation and insulin sensitivity. In this article, we will explore how regular exercise helps reduce the risk of diabetes and provide tips for incorporating exercise into your daily routine.

Understanding Diabetes and Its Risk Factors

Diabetes, particularly type 2 diabetes, occurs when the body becomes resistant to insulin or when the pancreas is unable to produce enough insulin. This leads to elevated blood sugar levels, which can cause serious health complications over time. Risk factors for type 2 diabetes include obesity, a sedentary lifestyle, poor diet, and a family history of diabetes.

The Role of Exercise in Diabetes Prevention

Improves Insulin Sensitivity: Regular exercise helps improve the body’s sensitivity to insulin. When you exercise, your muscles use more glucose, reducing blood sugar levels. Over time, this increased glucose uptake by muscles makes your body more responsive to insulin, thereby reducing the risk of insulin resistance.

Helps with Weight Management: Maintaining a healthy weight is crucial in preventing diabetes. Exercise helps burn calories, build muscle, and reduce body fat. Even modest weight loss can have a significant impact on reducing diabetes risk. For individuals who are overweight or obese, losing 5-10% of body weight can greatly improve insulin sensitivity and lower blood sugar levels.

Regulates Blood Sugar Levels: Physical activity helps regulate blood sugar levels by promoting the uptake of glucose into muscle cells. Both aerobic exercises, such as walking, running, and swimming, and resistance training, such as weightlifting, are effective in managing blood sugar levels. Regular exercise also helps to stabilize blood sugar levels throughout the day, reducing the risk of spikes and crashes.

Reduces Visceral Fat: Visceral fat, the fat stored around internal organs, is strongly linked to insulin resistance and type 2 diabetes. Regular exercise helps reduce visceral fat, improving overall metabolic health and lowering diabetes risk.

Enhances Cardiovascular Health: People with diabetes are at a higher risk of developing cardiovascular diseases. Regular exercise strengthens the heart and improves circulation, reducing the risk of heart disease, stroke, and other cardiovascular complications.

Types of Exercise for Diabetes Prevention

Aerobic Exercise: Activities like brisk walking, running, cycling, swimming, and dancing increase your heart rate and help burn calories. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week.

Resistance Training: Strength training exercises, such as weightlifting, bodyweight exercises (e.g., push-ups, squats), and resistance band workouts, help build muscle mass and improve insulin sensitivity. Incorporate resistance training at least two days a week.

Flexibility and Balance Exercises: Activities like yoga and tai chi enhance flexibility and balance, reducing the risk of injuries and improving overall physical fitness. These exercises also promote relaxation and stress management, which are important for diabetes prevention.

Tips for Incorporating Exercise into Your Routine

Start Slow: If you’re new to exercise, start with small, manageable goals. Gradually increase the intensity and duration of your workouts as your fitness level improves.

Find Activities You Enjoy: Choose exercises that you enjoy to make it easier to stick with your routine. Whether it’s dancing, hiking, or playing a sport, enjoyment will keep you motivated.

Make It a Habit: Consistency is key. Schedule regular workout sessions and treat them as non-negotiable appointments.

Stay Active Throughout the Day: Incorporate physical activity into your daily routine by taking the stairs, walking during breaks, or cycling to work.

Monitor Progress: Keep track of your workouts and progress. Celebrate milestones to stay motivated.

Conclusion

Regular exercise is a powerful tool in reducing the risk of diabetes. By improving insulin sensitivity, aiding in weight management, regulating blood sugar levels, reducing visceral fat, and enhancing cardiovascular health, physical activity provides a comprehensive approach to diabetes prevention. Start incorporating regular exercise into your daily routine today to enjoy its numerous health benefits and significantly reduce your risk of developing diabetes.

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The Role of Medicine, Nutrition, Mental Relaxation, and Exercise in Disease Management

In today’s fast-paced world, many people look to medicine as the primary solution for curing diseases. While medication plays a vital role, it is crucial to understand that medicine alone is not the ultimate solution to achieving optimal health. In fact, it contributes only a small percentage to overall disease management and recovery. The holistic approach to health involves a combination of good nutrition, mental relaxation, and regular physical activity, which together make a significant impact on disease prevention and cure.

The Importance of Good Nutrition

"Let food be thy medicine" is an ancient saying that holds true even today. A well-balanced diet rich in essential nutrients is one of the key pillars of good health. Proper nutrition supports the body’s natural healing process, boosts the immune system, and helps prevent chronic diseases like diabetes, heart disease, and obesity. Whole foods such as fruits, vegetables, lean proteins, and healthy fats provide the body with the necessary vitamins, minerals, and antioxidants to function efficiently and combat illness.

Mental Relaxation and Stress Management

Mental well-being plays a crucial role in disease prevention and recovery. Chronic stress, anxiety, and mental exhaustion can severely impact the immune system and lead to a range of health problems, including high blood pressure, heart disease, and even depression. Incorporating practices such as meditation, mindfulness, and deep breathing exercises can greatly enhance mental relaxation, reduce stress levels, and improve overall mental health. A calm mind is a powerful tool in maintaining good health and accelerating recovery from illness.

The Power of Exercise

Physical activity is another essential component of a healthy lifestyle. Exercise not only strengthens muscles and improves cardiovascular health but also helps regulate blood sugar levels, reduce inflammation, and promote mental clarity. Regular exercise enhances the body’s ability to fight off diseases and improves overall longevity. Whether it's a brisk walk, yoga, or strength training, integrating daily physical activity can drastically reduce the risk of chronic illnesses and contribute to faster recovery times.

The Limited Role of Medicine

Medicine certainly has its place in treating and managing diseases, particularly in acute conditions or infections where immediate intervention is necessary. However, in the grand scheme of health and disease control, its impact is often limited compared to the long-term benefits of lifestyle changes. Medicine generally treats symptoms and manages conditions but does not address the root cause of many chronic illnesses, which are often tied to poor diet, stress, and lack of exercise. Thus, medicine may only account for a small percentage of the overall approach to disease management.

Conclusion

While medicine is undoubtedly important, a comprehensive approach to health that includes good nutrition, mental relaxation, and regular exercise is far more effective in controlling and preventing diseases. By prioritizing these aspects of your lifestyle, you take control of your health in a more sustainable and holistic way. Remember, true wellness is achieved when the body, mind, and spirit are in balance.

By Dr. Upul Udayaraj Jayasinghe