Stretch early, stretch often. Stretching, in addition to regular physical activity, may help the body control blood glucose and respond to insulin by improving circulation. Feel better throughout your day by starting off with these 8 simple stretches.
Start your day on the right side of the bed with these feel-good stretches. These eight simple moves can improve your foot, ankle, and hip mobility, decrease knee and lower-back pain, and build lower-leg strength. In addition to benefiting your legs, these stretches lengthen the muscles that help maintain a strong back. They’ll also get you breathing and can help reduce stress.
Ease into the moves by starting in bed when you wake up. Then get up and use a sturdy piece of furniture for support to complete the circuit.
Equipment needed: A sturdy piece of furniture such as a chair or dresser and, if desired, ankle weights.
Lie on your back; bend knees with feet hip-width apart and palms flat on the bed. Using your gluteal (buttock) muscles, slowly lift hips toward the ceiling.
Curl your spine one vertebra at a time until your shoulders are slightly off the bed. Then slowly lower your hips to the starting position. Exhale as you raise your body; inhale as you lower it.
Perform 5 to 8 times at a comfortable pace.
The benefit: This exercise stretches your back and strengthens your glutes.
Lower-Back Stretch with Ankle Rotations
Lie on your back with one knee bent and foot on the bed. Extend the other leg up, holding the back of the thigh or the shin to comfortably draw the leg closer to your chest.
Slowly rotate the raised ankle in one direction 8 times, then rotate in the opposite direction 8 times. Switch legs and repeat.
The benefit: This move stretches your lower back and wakes up your ankles and feet.
Lie on your back with one knee bent and foot on the bed. Extend the other leg toward the ceiling. Hold the extended leg with both hands behind the thigh, gently pulling it toward your torso and keeping the knee straight. Rest your head on the pillow; do not strain your neck.
Point and flex your ankle joint as you hold the stretch for 10 seconds. Switch legs and repeat.
The benefit: This stretch increases the flexibility of your hamstrings and lower back.
Seated Knee Extensions
Sit tall in a chair with your feet hip-width apart, knees bent, and feet firmly on the floor. Rest your hands on the sides of the chair. Straighten your right leg, tightening the muscles above the kneecap. Pause briefly, then slowly lower your foot to starting position.
Do 10 repetitions. Switch legs and repeat.
The benefit: This exercise strengthens the legs.
Sit tall in a chair with your feet hip-width apart, knees bent, and feet firmly on the floor. Rest your hands on the sides of the chair.
A. Lift one foot off the ground. Flex the lifted foot by bringing your toes toward your shin.
B. Point the foot by lowering your toes toward the floor, keeping your heel in the same position.
Do 10 repetitions. Switch feet and repeat.
The benefit: This stretch improves the mobility and stability of the ankle joints, which are important for balance and movement.
Tip: These two joint actions are critical to ankle health. Instead of making this a separate move, this ankle action stretch can be implemented throughout your exercise routine by pointing and flexing the foot of your working leg while holding the stretches.
Stand on one leg, with the leg and foot in line with your body, and hold the back of a chair for support. Lift and extend the other leg to the side of your body and make circles (about the size of a dinner plate) with the leg.
Your knees should stay slightly bent, and the movement should start from the hip. Keep the circles slow, controlled, and symmetrical.Draw 8 circles in one direction with your leg, then 8 in the opposite direction. Switch legs and repeat.The benefit: Your hips and gluteal muscles will appreciate this stretch.
Using a sturdy chair for support, stand on one leg and wrap the toe of the opposite leg behind your ankle. Rise on the ball of the working foot as high as you can go, then slowly and smoothly lower the heel back to the floor.
Perform 10 repetitions. Switch legs and repeat.
The benefit: This move uses your body weight to stretch and strengthen the calf muscles.
Standing Figure 4
Hold on to a sturdy chair for support. Cross one leg over the opposite thigh, as if you are sitting with one leg crossed over the other in a chair. Lower your body, pretending to sit. Feel the strength building in your supporting leg and the stretch in the outer hip of the other leg.
Hold for 10 seconds. Switch legs and repeat.
The benefit: This stretch opens up the hip and is a true feel-good move.
Stretching exercises help keep your joints flexible, prevent stiffness, and may help reduce your chance of injury during other activities. Gentle stretching for 5 to 10 minutes also helps your body warm up and get ready for aerobic activities such as walking or swimming, but some people find it easier to stretch after their activity ends (and that is fine, too).
Some activities that count as flexibility exercises include:
Basic (static) stretches
Dynamic stretching (such as high knees or back kicks)
Stretching is an essential part of an exercise program for everyone — yet there are some benefits of stretching that specifically relate to diabetes. A study in the Journal of Physiotherapy concludes 20 minutes of stretching may lower blood sugar levels both in people with type 2 diabetes and those at risk of it. In the study, participants did 40 minutes of upper- and lower-body stretching after eating a meal. The results showed that glucose (blood sugar) levels were reduced by an average of 28 milligrams per deciliter (mg/dL) midway through the stretching session and 24 mg/dL after the full 40 minutes.
Though more research is needed to confirm these glucose-lowering benefits, stretching has other proven health benefits. “We know that diabetes itself can decrease range of motion and flexibility,” explains Guy Hornsby, Jr., PhD, director of the Human Performance Lab and associate professor of human physiology at West Virginia University in Morgantown. “People with type 2 diabetes may not have good flexibility, but simple stretching exercises can help overcome that.”
Stretching can also improve balance and prevent falls. Falls among older adults are a major cause of injury and disability. That makes injury prevention one of the biggest benefits of stretching, says Jane K. Dickinson, RN, PhD, CDE, a diabetes educator and coordinator of the masters of science in diabetes education and management program at the Teachers College of Columbia University in New York City. “If a person with type 2 diabetes falls and gets injured, they may have to stop exercising for a while, and that’s a scenario we don’t want,” Dickinson says.
How much exercise is right for you? For people with diabetes thirty minutes of aerobic exercise each day is recommended.
Exercise is so important for people with diabetes that it is recommended that diabetics miss no more than one day of aerobic exercise in a row.
I found that if I missed a day of walking in the countryside around my area I felt more tired and less relaxed as exercise is good for relieving stress!
Today I went for a walk on my usual route where I passed this bolted gateway which I always found interesting and I was eager to explore inside but today it was open for the first time!
I went in and found a lovely hay field where a young man was working!He was doing hard physical work and he looked strong and healthy!
See below a picture of this man and the golden hayfield!
I was wondering do any of you know a secluded place near you where you would like to explore further?
If you have could you please leave a comment below about it and a photo also if you like or email this information to me as it would be interesting!
Exercises for Diabetics
There are many exercises that will benefit people with diabetes. Here are some recommended:
Walking — Because anyone can do it almost anywhere, walking is the most popular exercise and one we highly recommend for people with diabetes. Thirty minutes to one hour of brisk walking, every day is a great, easy way to increase your physical activity.
Today also I came across thistles on my walk which I didnt notice before!
They reminded me of the country where I was born which is Scotland!See a picture of the thistles arent they a nice national emblem!They also reminded me of one of my favourite films which is Braveheart!
Why dont we all leave a comment down below about our national emblem and a photo if you have one,also let me know what is your favourite film and why?
Dancing —Dancing is not only great for your body. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress.
Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.
Swimming — Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels.
To get the most benefit from swimming, its recommended that you swim at least five times a week for at least twenty minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugar levels. Lastly, let the lifeguard know that you have diabetes before you get in the pool!
The benefits of exercise are not restricted to people who have full mobility. In fact, if injury, disability, illness, or weight problems have limited your mobility, it’s even more important to experience the mood-boosting effects of exercise.
Exercise can ease depression, relieve stress and anxiety, enhance self-esteem, and improve your whole outlook on life. While there are many challenges that come with having mobility issues, by adopting a creative approach, you can overcome your physical limitations and find enjoyable ways to exercise.
Limited mobility doesn’t mean you can’t exercise.
When you exercise, your body releases endorphins that energize your mood, relieve stress, boost your self-esteem, and trigger an overall sense of well-being.
If you’re a regular exerciser currently sidelined with an injury, you’ve probably noticed how inactivity has caused your mood and energy levels to sink. This is understandable: exercise has such a powerful effect on mood it can treat mild to moderate depression as effectively as antidepressant medication.
However, an injury doesn’t mean your mental and emotional health is doomed to decline. While some injuries respond best to total rest, most simply require you to reevaluate your exercise routine with help from your doctor or physical therapist.
It’s important to remember that any type of exercise will offer health benefits. Mobility issues inevitably make some types of exercise easier than others, but no matter your physical situation, you should aim to incorporate three different types of exercise into your routines:
That raise your heart rate and increase your endurance. These can include walking, running, cycling, dancing, tennis, swimming, water aerobics, or “aquajogging”.
Many people with mobility issues find exercising in water especially beneficial as it supports the body and reduces the risk of muscle or joint discomfort.
Even if you’re confined to a chair or wheelchair, it’s still possible to perform cardiovascular exercise.
Involve using weights or other resistance to build muscle and bone mass, improve balance, and prevent falls. If you have limited mobility in your legs, your focus will be on upper body strength training. Similarly, if you have a shoulder injury, for example, your focus will be more on strength training your legs and abs.
Help enhance your range of motion, prevent injury, and reduce pain and stiffness. These may include stretching exercises . Even if you have limited mobility in your legs, for example, you may still benefit from stretches and flexibility exercises to prevent or delay further muscle atrophy.
How to exercise with limited mobility tip 1: Starting an Exercise routine
1.Start slow and gradually increase your activity level.
Start with an activity you enjoy, go at your own pace, and keep your goals manageable. Accomplishing even the smallest fitness goals will help you gain body confidence and keep you motivated.
2.Make exercise part of your daily life.
Plan to exercise at the same time every day and combine a variety of exercises to keep you from getting bored.
3.Stick with it.
It takes about a month for a new activity to become a habit. Write down your reasons for exercising and a list of goals and post them somewhere visible to keep you motivated. Focus on short-term goals, such as improving your mood and reducing stress, rather than goals such as weight loss, which can take longer to achieve. It’s easier to stay motivated if you enjoy what you’re doing, so find ways to make exercise fun. Listen to music while you workout, or exercise with friends.
4.Expect ups and downs.
Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.
How to exercise with limited mobility tip 2: Staying safe when Exercising
1.Stop exercising if you experience pain,
discomfort, nausea, dizziness, lightheadedness, chest pain, irregular heartbeat, shortness of breath, or clammy hands. Listening to your body is the best way to avoid injury.
2.Avoid activity involving an injured body part.
If you have an upper body injury, exercise your lower body while the injury heals, and vice versa. When exercising after an injury has healed, start back slowly, using lighter weights and less resistance
3.Warm up, stretch, and cool down.
Warm up with a few minutes of light activity such as walking, arm swinging, and shoulder rolls, followed by some light stretching (avoid deep stretches when your muscles are cold). After your exercise routine, whether it’s cardiovascular, strength training, or flexibility exercise, cool down with a few more minutes of light activity and deeper stretching.
4.Drink plenty of water
Your body performs best when it’s properly hydrated.
5.Wear appropriate clothing
Such as supportive footwear and comfortable clothing that won’t restrict your movement.
Workouts For Upper Body Injury Or Disability
Depending on the location and nature of your injury or disability, you may still be able to walk, jog, use an elliptical machine, or even swim using flotation aids. If not, try using a stationary upright or recumbent bike for cardiovascular exercise.
When it comes to strength training, your injury or disability may limit your use of free weights and resistance bands, or may just mean you have to reduce the weight or level of resistance.
Consult with your doctor or physical therapist for safe ways to work around the injury or disability, and make use of exercise machines in a gym or health club, especially those that focus on the lower body.
If you experience joint problems from arthritis or an injury, for example, a doctor or physical therapist may recommend isometric exercises to help maintain muscle strength or prevent further muscle deterioration. Isometric exercises require you to push against immovable objects or another body part without changing the muscle length or moving the joint.
If you’ve experienced muscle loss from an injury, disability, or long period of immobility, electro muscle stimulation may be used to increase blood circulation and range of motion in a muscle. Muscles are gently contracted using electrical current transmitted via electrodes placed on the skin.
Chair-bound exercises are ideal for people with lower body injuries or disabilities, those with weight problems or diabetes, and frail seniors looking to reduce their risk of falling. Cardiovascular and flexibility chair exercises can help improve posture and reduce back pain, while any chair exercise can help alleviate body sores caused by sitting in the same position for long periods. They’re also a great way to squeeze in a workout while you’re listening to music or praying.
If possible, choose a chair that allows you to keep your knees at 90 degrees when seated. If you’re in a wheelchair, securely apply the brakes or otherwise immobilize the chair.
Try to sit up tall while exercising and use your abs to maintain good posture.
If you suffer from high blood pressure, check your blood pressure before exercising and avoid chair exercises that involve weights.
Test your blood sugar before and after exercise if you take diabetes medication that can cause hypoglycemia (low blood sugar).
If you want to add competition to your workouts, several organizations offer adaptive exercise programs and competitions for sports such as basketball, track and field, volleyball, and weightlifting. See Resources section below.
Chair aerobics, a series of seated repetitive movements, will raise your heart rate and help you burn calories, as will many strength training exercises when performed at a fast pace with a high number of repetitions. In fact any rapid, repetitive movements offer aerobic benefits and can also help to loosen up stiff joints.
Wrap a lightweight resistance band under your chair (or bed or couch, even) and perform rapid resistance exercises, such as chest presses, for a count of one second up and two seconds down.
Try several different exercises to start, with 20 to 30 reps per exercise, and gradually increase the number of exercises, reps, and total workout time as your endurance improves.
Simple air-punching, with or without hand weights, is an easy cardio exercise from a seated position.
Many swimming pools and health clubs offer pool-therapy programs with access for wheelchair users. If you have some leg function, try a water aerobics class.
Some gyms offer wheelchair-training machines that make arm-bicycling and rowing possible. For a similar exercise at home, some portable pedal machines can be used with the hands when secured to a table in front of you.
Strength Training Exercise In A Chair Or Wheelchair
Many traditional upper body exercises can be done from a seated position using dumbbells, resistant bands, or anything that is weighted and fits in your hand, like soup cans.
Perform exercises such as shoulder presses, bicep curls, and triceps extensions using heavier weights and more resistance than for cardio exercises. Aim for two to three sets of 8 to 12 repetitions for each exercise, adding weight and more exercises as your strength improves.
Resistance bands can be attached to furniture, a doorknob, or your chair. Use these for pull-downs, shoulder rotations, and arm and leg-extensions.
It’s no secret that exercise is good for you and it’s especially important for older adults with diabetes.
Did you know, for example, that muscle strength declines by 15% per decade after age 50 and 30% per decade after age 70?
By regularly participating in strength-building exercise, however, muscle tissue and strength can be restored.
What’s more, exercise also makes it easier for older individuals to maintain their strength, balance, flexibility and endurance — all of which are important for staying healthy and independent.
Lastly, exercise improves insulin sensitivity and can improve a person’s response to blood glucose medications.
Exercise is safe for most adults aged 65 and over. Moreover, even individuals with heart disease, high blood pressure, diabetes and arthritis can safely enjoy regular exercise. Exercise actually improves many of these conditions!
There are different exercises for each part of the body and the first step in determining any exercise regimen is to consult with your family members doctor. Once their doctor has given the go-ahead, the person’s exercise program should include balance training because there is evidence that this can help to reduce the risk of falls.
Balance exercises like side leg raises and knee flexions can help decrease the risk of falls. A variety of balance exercises can be done, as some build up the leg muscles, and others, like briefly standing on one leg, improve balance. Now widely popular, Tai Chi may be of some benefit to older adults, but its effects have not been greatly studied in seniors.
Flexibility, or stretching, exercises lengthen the muscles and tissues that hold the body’s structures in place. Over time, regular flexibility training may help keep the body limber, speed recovery from injuries and prevent future injuries and falls.
Strength, or ”resistance,” exercises using light weights, balances and elastic bands can not only help build up leg and arm muscles, but also improve balance. However, this type of exercise may not be appropriate for individuals who have diabetic retinopathy (eye disease).
Endurance exercises, like walking, jogging, rowing or swimming improve the health of the heart, lungs and circulatory system. They may also delay or prevent colon cancer, heart disease, osteoporosis, stroke and other serious diseases.
Remember that successful exercise programs are those that last 10 weeks or longer. Help your loved one make exercise a success by setting small, achievable goals and encourage them to make their chosen form of physical activity a regular part of their daily routine.
Although you can’t do the exercise for them, there are things you can do to help your loved one get the physical activity they need to stay healthy. For example:
If your family member has “couch potato” tendencies, remind them that exercise can increase their feeling of well-being by improving their insulin sensitivity. You may also want to mention that exercise is encouraged for all older adults who are considered able to participate by their doctors.
If your family member lives in a nursing home, assisted living or long-term care facility, ask the staff what exercise program they offer for residents and enroll your loved one. To increase the odds that they’ll go, consider enrolling one of their friends for companionship.
Most importantly, before your family member begins any exercise program, schedule a physical check-up and discuss with the doctor which types and frequency of exercise are best for your family member.
Depending upon your loved one’s condition, certain forms of exercise may need to be avoided. Individuals with diabetes-related eye disease (retinopathy) may need to avoid or limit resistance exercises (free weights, weight machines and rubber exercise bands) because these types of physical activities can elevate blood pressure and cause bleeding in the eyes.
Invest in a good pair of comfortable walking shoes
Increase the number of times you walk each week.
Then the length of your walks before you increase your pace
Work toward walking daily for at least 30 minutes, in addition to doing your regular activities
Vary where you walk to keep it interesting
Share the health benefits with a friend – walk with others whenever you can
In survey after survey, walking for health is reported as the most popular exercise choice, especially for older adults. Public health recommendations state that everyone should do 30 minutes or more of moderate physical activity, such as brisk walking, most if not all days of the week.
Pedometers are simple gadgets that cost 35 euros or less, that you wear on your waist to continuously count the steps you take in a day. They also have the potential to be motivational devices.
Research increasingly supports the use of pedometers. In older women, a higher number of steps a day has been associated with increased bone density. And in middle-aged populations, a lower number of steps a day has been linked to increased body fat and decreased fitness.
Studies of individuals who have increased their steps a day have shown improved physical fitness, blood pressure and body composition.
Most people find physical activity improves their feelings of wellness and vitality. It also helps in managing stress.
Physical activity makes your body’s cells more sensitive to the action of insulin.
Your body remains more sensitive to insulin for up to 24 hours after physical activity. You may need to reduce your post physical activity insulin and / or eat more carbohydrates following physical activity.
The key to managing physical activity safely with diabetes, is to monitor your blood glucose frequently and use this information to adjust your food and physical activity accordingly.
Avoid injecting pre-physical activity insulin into any area of working muscle (it may get absorbed much more quickly than usual if you do).
There are risks to physical activity. You should have a thorough medical check and consult with your diabetes specialist team before starting a physical activity routine.
Keeping up a physical activity schedule if you have diabetes is a challenge for your diabetes management skills.
How can physical activity help me take care of my diabetes?
Physical activity and keeping a healthy weight can help you take care of your diabetes and prevent diabetes problems. Physical activity helps your blood glucose,also called blood sugar, stay in your target range.
Physical activity also helps the hormone insulin absorb glucose into all your body’s cells, including your muscles, for energy. Muscles use glucose better than fat does. Building and using muscle through physical activity can help prevent high blood glucose. If your body doesn’t make enough insulin, or if the insulin doesn’t work the way it should, the body’s cells don’t use glucose. Your blood glucose levels then get too high, causing diabetes.
Starting a physical activity program can help you lose weight or keep a healthy weight and keep your blood glucose levels on target. Even without reaching a healthy weight, just a 10 or 15 pound weight loss makes a difference in reducing the risk of diabetes problems.
What should I do before I start a physical activity program?
Before you start a physical activity program, you should
talk with your health care team
find an exercise buddy
decide how you’ll track your physical activity
decide how you’ll reward yourself
Talk with your health care team.
Your health care team may include a doctor, nurse, dietitian, diabetes educator, and others. Always talk with your health care team before you start a new physical activity program. Your health care team will tell you a target range for your blood glucose levels.
People with diabetes who take insulin or certain diabetes medicines are more likely to have low blood glucose, also called hypoglycaemia. If your blood glucose levels drop too low, you could pass out, have a seizure, or go into a coma. Physical activity can make hypoglycemia more likely or worse in people who take insulin or certain diabetes medicines, so planning ahead is key. It’s important to stay active. Ask your health care team how to stay active safely.
Physical activity works together with healthy eating and diabetes medicines to prevent diabetes problems. Studies show that people with type 2 diabetes who lose weight with physical activity and make healthy changes to their eating plan are less likely to need diabetes and heart medicines. Ask your health care team about your healthy eating plan and all your medicines. Ask if you need to change the amount of medicine you take or the food you eat before any physical activity.
Talk with your health care team about what types of physical activity are safe for you, such as walking, weightlifting, or housework. Certain activities may be unsafe for people who have low vision or have nerve damage to their feet.
My father Jed had diabetic neuropathy which is extremely painful!
He was a strong minded man who rarely complained even though he was in agony sometimes!
He was the type of man who tried to hide his illness from my mother Mary and us three children!
He never liked going to the doctor and refused to go even though he was feeling very ill before he was diagnosed with Type 1 Diabetes!
It is very important to make an appointment straight away to see your doctor if you are feeling unwell especially if you have a chronic illness like diabetes as it can often lead to serious complications like diabetic neuropathy if you dont get an early diagnosis!
Decide in advance what type of physical activity you’ll do. Before you start, also choose:
the days and times you’ll be physically active
the length of each physical activity session
your plan for warming up, stretching, and cooling down for each physical activity session
a backup plan, such as where you’ll walk if the weather is bad
how you will measure your progress
To make sure you stay active, find activities you like to do. If you keep finding excuses not to be physically active, think about why.
Many people find they are more likely to be physically active if someone joins them. Ask a friend or family member to be your exercise buddy.
When you do physical activities with a buddy you may find that you:
enjoy the company
stick to the physical activity plan
are more eager to do physical activities
Being active with your family may help everyone stay at a healthy weight. Keeping a healthy weight may prevent them from developing diabetes or prediabetes. Prediabetes is when the amount of glucose in your blood is above normal yet not high enough to be called diabetes.
Decide how you’ll track your physical activity.
Write down your blood glucose levels and when and how long you are physically active in a record book. You’ll be able to track your progress and see how physical activity affects your blood glucose.
Decide how you’ll reward yourself.
Reward yourself with a nonfood item or activity when you reach your goals. For example, treat yourself to a movie or a book or buy a new plant for the garden.
What kinds of Physical Activity Can Help Diabetics?
Many kinds of physical activity can help you take care of your diabetes. Even small amounts of physical activity can help. You can measure your physical activity level by how much effort you use.
Doctors suggest that you aim for 30 to 60 minutes of moderate to vigorous physical activity most days of the week. Children and adolescents with type 2 diabetes who are 10 to 17 years old should aim for 60 minutes of moderate to vigorous activity every day.
Your health care team can tell you more about what kind of physical activity is best for you. They can also tell you when and how much you can increase your physical activity level.
Strength training is one of the best things you can do for your body. It’s a key part of any fitness plan.
Don’t belong to a gym with weight machines? No problem! You can use hand-held weights, resistance bands, or even your own body weight to build muscle.
It’s never too late to start. As you age, strength training (also called resistance training), can help you keep doing everyday activities such as walking, lifting things, and climbing stairs. Plus, it’s good for your bones.
Stretch early, stretch often. Stretching, in addition to regular physical activity, may help the body control blood glucose and respond to insulin by improving circulation. Feel better throughout your day by starting off with these 8 simple stretches.
Building balance helps you stay steady on your feet and can reduce your risk for falling and injuring yourself. Balance exercises are especially important for older adults to incorporate into their exercise routine. Examples of balance exercises include:
Walking backwards or sideways
Walking heel to toe in a straight line
Standing on one leg at a time
Standing from a sitting position
Both lower body and core muscle strength training also help improve balance.
Exercise, or physical activity, includes anything that gets you moving, such as walking, dancing, or working in the yard. Regular physical activity is important for everyone, but it is especially important for people with diabetes and those at risk for diabetes.That doesn’t mean you need to run a marathon or bench-press 300 pounds. The goal is to get active and stay active by doing things you enjoy, from gardening to playing tennis to walking with friends.
Be More Active Throughout the Day
In addition to formal aerobic exercise and strength training, there are many chances to be active throughout the day.
Remember – the more you move, the more calories you burn and the easier it is to keep your blood glucose levels in on target!
More and more research is finding that sitting too much for long periods of time is harmful to our health.
Just getting up once an hour to stretch or walk around the office is better than sitting for hours on end in a chair. Take every opportunity you can to get up and move.
Here are just a few ways you can do it:
Take the stairs instead of the elevator at the office and in the parking garage
Get up once an hour while you are at work and take a quick walk around your office
Stand up and stretch at your desk
If you go out for lunch, walk to the restaurant
If you take public transportation to work, get off a stop earlier and walk the rest of the way to your office
Use a speaker or mobile phone so you can pace around your office during conference calls
Try some chair exercises during the day while at your desk
Fidget (when appropriate) – tap or wiggle your foot while working at your desk
Take the dog for a walk around the block
Do your own yard work such as mowing the lawn or raking leaves
Do your own housework such as vacuuming, dusting, or washing dishes
Play with the kids – play catch or throw the Frisbee around
Walk in place during the commercials of your favorite television show
Carry things upstairs or from the car in two trips instead of one
Walk around the house or up and down stairs while you talk on the phone
While You’re Out and About
Park at the far end of the shopping center lot and walk to the store
Walk down every aisle of the grocery store
If you are at the airport and waiting for a flight, walk up and down through the terminal
When on a road trip, stop every few hours to stretch and walk around
When it comes to mental health, what you eat can make a big difference. Research shows that a diet rich in foods like fruit, vegetables and seeds helps protect your mental health.
Making healthier food choices will improve your physical and mental health and fitness.
Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the “waste” (free radicals) produced when the body uses oxygen, which can damage cells.
Diets high in refined sugars are harmful to the brain. In addition to worsening your body’s regulation of insulin, they also promote inflammation and oxidative stress. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function and even a worsening of symptoms of mood disorders, such as depression.
Symptoms of depression dropped significantly among a group of young adults after they followed a Mediterranean-style pattern of eating for three weeks. Participants saw their depression “score” fall from the “moderate” range down to the “normal” range, and they reported lower levels of anxiety and stress too.
Alternatively, the depression scores among the control group of participants — who didn’t change their diets — didn’t budge. These participants continued to eat a diet higher in refined carbohydrates, processed foods and sugary foods and beverages. Their depression scores remained in the “moderate severity” range.
Participants who had a greater increase in fruit and vegetable intake showed the greatest improvement in depression symptoms.
Participants increased consumption of whole grains to a recommended three servings per day, as well as three servings per day of protein from eggs, tofu and beans. In addition, they were told to get at least three servings of fish per week.
As for dairy, the recommendation was three servings per day, unsweetened. Participants were also instructed to consume three tablespoons of nuts and seeds per day, as well as two tablespoons of olive oil per day, and were advised to add in spices, including turmeric and cinnamon.
Using a device called a spectrophotometer, the participants had their palms scanned. The device can detect the degree of yellowness in your skin, which correlates with your intake of carotenoids, which you get from eating fruits and vegetables.
Organisations such as Food and Behaviour Research are really helping to shape our understanding of how and what nutrition influences our minds! (www.fabresearch.org is seriously worth a look, there is a staggering archive of research there).
Here’s a look at specific foods and eating habits that will help boost your mental health!
Growing evidence suggests that omega-3 fatty acids (abundant in oily fish such as sardines, salmon, and mackerel) may have a role in brain functioning, with deficiencies in omega-3 fatty acids linked to mental health problems.
To increase your intake of omega-3 fatty acids, consume foods such as:
Wild Alaskan salmon
Other oily fish
Flax and chia seeds
Purslane (an herb)
In addition to whole foods, good sources of omega-3s are fish oil, flaxseed oil, and echium oil, but it’s a good idea to check with your healthcare provider first if you are pregnant, nursing, take medication, or have any concerns.
Probiotics are best known for their role in digestive health, but emerging research suggests that bacteria in the gut sends and receives signals to the brain (known as the gut-brain axis).
The majority of studies found positive effects of probiotics on depression symptoms.
Increase your intake of probiotics with foods including:
Take note, however, that it is possible for someone who is immunocompromised to contract an infection—fungemia or bacteremia—from probiotic supplements. Talk to your doctor before starting a course of probiotics.
Whole grains are important sources of B vitamins, nutrients vital for brain health. For example, thiamin (vitamin B1) is involved in turning glucose into energy, pantothenic acid (vitamin B5) is needed to produce the neurotransmitter acetylcholine (involved in learning and memory), vitamin B6 helps to convert the amino acid tryptophan into serotonin, and vitamin B12 is involved in the production of neurotransmitters such as serotonin and dopamine, among others, all of which help to regulate mood.
Look for grains in their whole form, such as:
Whole grain foods can be confusing. A rule of thumb when reading food labels is that for every 5 grams of carbohydrate, a product should have at least one gram of dietary fiber to be considered whole grain.
Spinach and other green vegetables contain the B vitamin folate. Although the connection isn’t fully understood, low folate levels have been consistently associated with depression in research.
A study published in the Journal of Psychiatric Research in 2017, for instance, analyzed previous studies and found that people with depression had lower blood levels of folate and lower dietary intake of folate compared to those without depression.
Folate deficiency may impair the metabolism of serotonin, dopamine, and noradrenaline (neurotransmitters important for mood).
Folate-rich vegetables include:
Folate is also plentiful in beans and lentils, with a cup of cooked lentils providing 90 percent of the recommended daily allowance.
Don’t take folic acid supplements without consulting your health care provider. In some cases, it may cause adverse effects and there are potential risks for some people (such as those who have had colon polyps or cancer).
Enrich Your Diet With Foods High in Vitamin D
Known as the sunshine vitamin, this nutrient is made naturally in the body when skin is exposed to the sun’s ultraviolet B (UVB) rays. In the past few years, research has suggested that vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that deficiency may be linked with mood disorders, particularly seasonal affective disorder.
In addition, preliminary research suggests that vitamin D deficiency is a risk factor for depression in older adults.
Some people are at greater risk for a vitamin D deficiency. Darker skin, for instance, has more melanin, a substance that blocks ultraviolet rays.
Working indoors during the day, living further from the equator, or being in an area with greater air pollution also increase your risk of vitamin D deficiency.
Canned salmon with bones is rich in vitamin D and is also a source of omega-3 fatty acids. Look for Alaskan pink salmon or sockeye salmon with bones. Other foods include:
Foods that may be fortified with vitamin D (milk, soy milk, and orange juice)
Its a very rainy August day here in Mooncoin County Kilkenny in Ireland and we are all still in the middle of the terrible coronavirus global pandemic!
People are struggling to cope with the coronavirus pandemic after months of harsh lockdowns, widespread disease and economic suffering!
The number of people reporting adverse mental health or behavioral changes like drinking alcohol or drug use is on a perilous rise in recent months.
Markedly elevated prevalences of reported adverse mental and behavioral health conditions associated with the COVID-19 pandemic highlight the broad impact of the pandemic and the need to prevent and treat these conditions.
Most at risk are those who are already undergoing treatment for a previously diagnosed mental health condition!
Today I have just finished reading a heartbreaking insightful autobiography by Denise Welche called The Unwelcome Visitor which describes Denise’s life living with clinical depression, a debilitating and often a terminal illness which is greatly misunderstood in society!
I think this book should be read by people who suffer from depression , and also by the people close to them to enable them to understand and support.
Denise’s clinical depression started after the birth of her first child she had severe post natal depression.
Many women will experience mild mood changes after having a baby, known as the “baby blues”. This is normal and usually only lasts for a few days.
But severe post natal depression is very different from the “baby blues”. It’s a serious mental illness and should be treated as a medical emergency.
It’s sometimes can lead to puerperal psychosis or postnatal psychosis.
At the time there was not a lot of knowledge about post natal depression and how to treat it and it wasn’t until thirty years later that Denise received Hormone Replacement Therapy which greatly improved her depression symptoms!
Unfortunately there is no known cure for clinical depression but it can be managed in Denise’s case with HRT, Cognitive Behaviour Therapy, a healthy diet and completely avoiding alcohol and recreational drugs!
People diagnosed with schizophrenia may also ignore hygiene, avoid being around people, and lack motivation. The illness affects most areas of life and can severely impair people at school, work, and in relationships.
Once a label like schizophrenia is applied to a person, discrimination begins. This hardened opinion that the public has causes patients to feel isolated, widthdraw, they loose their friends and their sense of community and that can lead to suicide.
Increased illness and early death in those with psychosis are related to unhealthy lifestyle (poor diet, obesity, smoking, low physical activity), and the side-effects of antipsychotic drugs.
The weight gain and other metabolic disturbances that arise from antipsychotic treatment is a substantial issue in psychiatry.
Prevailing treatments revolve around antipsychotic medications. As useful as these are for some, unfortunately, they can yield poor results for others. A three-year study that tracked over 6,000 adults diagnosed with schizophreniashows just how poor. All patients were treated at academic medical centers and were taking antipsychotic medications. The study tracked three metrics: symptom relief, quality of life, and ability to function in society. Only 4 percent of those patients achieved full relief from the illness on all three measures. Clearly, we need new treatment ideas for schizophrenia.
Early detection and treatment of psychotic disorders, such as schizophrenia, is thought to be critical for maximising recovery.
Antipsychotics, even if they were a necessary intervention during a crisis, does not mean that a person needs to be on them for life.
The issues underlying psychosis, mania and sleep disorders can generally be addressed in ways that are far less toxic.
These drugs have many side effects that are unwelcome. Some antipsychotic side effects make mental conditions worse and sometimes the drug itself makes mental health worse.
Prescribing these medications to children puts them at risk, as one of the common side effects that can occur especially in the first month or two of treatment with these drugs is suicidal thoughts or behavior.
Researchers have found that in many cases, there were medical conditions that were mistaken as mental issues.
Another nutritional aspect of mental health that is very often overlooked is blood sugar management. It is a simple skill to master really, but the impact that it can have on your mind and mood is quite staggering. Basically different foods, because of their composition, will release their energy at different rates.
Pure glucose, for example, will send blood sugar up very rapidly and vigorously. Glucose is actually the benchmark against which all other foods are measured. It is the simplest form of sugar, so requires no digestive effort. It goes straight into circulation. Foods vary in their make up and complexity and certain factors will influence how rapidly foods release their energy. Fibre is one of the biggest factors. Let’s compare white and brown bread, for example.
Proper brown bread has all the fibre from the wheat husk and many brown breads have additional seeds and fibres added as well. White bread, on the other hand, has had all of the husks removed and the fibre content is drastically lower.
The fibre in the brown bread will simply make the sugars in the bread harder to get to and will require more digestive effort to release them. With the refined white bread, on the other hand, the lack of fibre makes the sugar much easier to get at. In the higher fibre food, the sugar is released at a slower, steady pace, whereas with refined foods it is released at a very rapid pace as it takes far less digestive effort to liberate the glucose. Another influence on this are the combinations in which you eat certain foods.
Adding protein to your carbohydrates for example will require a great deal more digestive effort to liberate the glucose, as proteins are digested more slowly so there is a lot more work for the digestive system to do when you have a combination of protein and carbohydrate. The result is a slow even drip-feeding of glucose into the bloodstream rather than a giant surge.
Why does any of this matter? Because, if you consume foods that flood your bloodstream with sugar, the initial feeling is rather pleasant. You get a high. But this barrage of sugar is no good for us at all and the body has very fast-acting, responsive ways of dealing with it. When it occurs, we rapidly secrete insulin. This hormone tells our cells to take in glucose as quickly as possible and put it to good use. If blood sugar stays that high for long it can cause damage. The problem is, when this happens, our blood sugar plummets and we get a sugar dip. This makes us feel tired, groggy, irritable and can make our moods spiral downwards. This is why balance is important!!!
While the physiology and so on may seem a tad complex, putting all of it into practice is rather straightforward.Here are the golden rules: GO WHOLESOME: It’s time to ditch the white refined grain products. White bread, white rice, white pasta: in the bin! Instead move over to whole grain versions. These have their fibre intact, so will be harder to digest and will release their sugars slowly. It is also worth bringing your overall intake down a little; we are all eating a few too many carbs.
FOOD COMBINE: Making better choices in terms of the carbohydrates that we eat is one part of the picture. The other part is how you compose your meals. Always aim to have a good-quality carbohydrate with a good source of protein. So, salmon with quinoa, scrambled eggs on toast, fish with vegetables and sweet potato wedges. You get the picture. By having a good source of protein, you slow down the release of the sugars from the meal, giving blood sugar a nice slow consistent drip-feeding,. Nice and simple.
Grilled halloumi with pomegranate quinoa salad Recipe.
This is a nice filling lunch, perfect for those days when you may not get a chance to eat until quite late and you want to fill up but keep it healthy, too.
It will stabilise your blood sugar and provide a B vitamin boost. Ready-prepared pomegranate is readily available in supermarkets now, so is hassle-free.
SERVES 1 50g quinoa 2 tbsp pomegranate seeds 1 tbsp pitted black olives, chopped leaves from a small bunch of parsley, chopped sea salt and freshly ground black pepper 4 slices of halloumi cheese, a little olive oil.
Place the quinoa in a saucepan and cover with boiling water. Simmer for around 20 minutes, until the quinoa is softened and a small tail has formed on the grain (I’m not making it up!). Drain.
Mix the quinoa with the pomegranate seeds, olives and parsley, with a little salt and pepper. Place the halloumi on a lightly oiled griddle pan or frying pan and lightly fry for two or three minutes each side, until turning golden brown. Serve the halloumi on top of the quinoa with a mixed leaf salad!
I read an excellent book called Menopause and Madness by Marcia Lawrence. Lawrence reveals in this book that some women who suffer from oestrogen loss are often misdiagnosed. Instead of the oestrogen replacement therapy that they so desperately need, these women are routinely referred to psychiatrists where they are given psychoactive drugs or are even institutionalised.
NICE guidelines recognise that mental health issues can be part of the symptoms of the menopause and have a series of recommendations about how to deal with them such as Hormone Replacement Therapy (HRT) or Cognitive Behavioural Therapy (CBT).
Many psychiatrists believe that severe mental health problems like schizophrenia must be treated with medication, but if you don’t want to take antipsychotics, there are alternative treatments you can try. You may find it’s possible to manage your symptoms, or to make a full recovery, without medication.Click on the following links for alternative treatments.
Antipsychotic medicines have proven to be ineffective in many cases, and many individuals just don’t want to be medicated.
A growing body of research demonstrates that children and adults can overcome many mental disorders without drugs. Many holistic practitioners would rather try alternatives to psychiatric treatments before prescribing drugs.
No one has to suffer from side effects, dependence, and addiction, nor medication withdrawal syndrome. Alternative mental health options do provide non-drug-based mental health treatment options.
Treatment plans can combine several or many different therapies. Through talk therapy of various kinds, patients can honestly express themselves, face their fears, better understand their illness, and begin to identify triggers and learn how to prevent and control them.
Cognitive-behavioral therapy helps patients to undo negative or unhealthy thought and behavior patterns, as well as rationalize fears and anxieties, balance mood swings, and continuously and gradually work towards a more complete internal peace.
Exposure therapy allows patients to face their fears, anxieties, phobias, and triggers within a safe, familiar and controlled environment. The opportunity to experience exposure therapy naturally results in more comfortable encounters for these patients when dealing with their fears in the outside world.
There are lots of different ways of understanding and relating to hearing voices and other similar sensory experiences.
Some people view their experiences as a symptom of a mental health problem, relating to diagnoses like psychosis, schizophrenia, anxiety, depression or PTSD.
Others may understand their experiences as a natural response to trauma or adverse life experiences (such as childhood abuse, poverty, discrimination, racism, victimisation or social isolation).
Others may see their voices as a gift or sensitivity, an ability that can be a valued part of their life.
Others may experience them as an unwanted force in their lives that they are struggling to manage.
Conventional approaches in psychiatry to the problem of voice hearing have been to ignore the meaning of the experience for the voice hearer and concentrate on removing the symptoms (audio hallucinations) by the use of physical means such as medication.
Although antipsychotic medication is helpful to some sufferers of psychosis , there is a significant proportion that still experience the ‘symptoms’ such as hearing voices despite very high doses of injected antipsychotic medication which cause severe side effects.
Also anti-psychotic medication prevents the emotional processing and therefore healing, of the meaning of the voices.
Hearing voices in itself is not related to the illness of schizophrenia. In population research only 16% of the whole group of voice hearers can be diagnosed with schizophrenia.
The prognosis of hearing voices is more positive than generally is perceived. In Sandra Escher’s research with children hearing voices she followed 82 children over a period of four years. In that period 64% of the children’s voices disappeared congruently with learning to cope with emotions and becoming less stressed.
In children with whom the voices were psychiatrised and made a part of an illness and not given proper attention, voices did not vanish, but became worse, the development of those children was delayed.
Other supplemental treatments such as exercise, yoga, massage, sauna therapy, aromatherapy, acupuncture, massage therapy, equine therapy, art therapy, and meditation support the person’s overall progress.
Herbs, vitamins, minerals, and supplements can also make substantial differences. Research shows that nutritional deficiencies are often an overlooked contributor to mental disorders. Identifying and fixing deficits produces amazing results.
The research, published in the world’s leading schizophrenia research journal, Schizophrenia Bulletin, found that early psychosis is associated with large deficits in blood levels of critical nutrients, with particularly low levels of vitamin B9 (folate) and vitamin D.
Folate is naturally present in a wide variety of foods, including vegetables (especially dark green leafy vegetables), fruits and fruit juices, nuts, beans, peas, seafood, eggs, dairy products and grains .
Spinach, asparagus, and brussels sprouts are among the foods with the highest folate levels.
Furthermore, these nutritional deficiencies were found to be associated with worse mental health in people with early psychosis.
Although just one of many factors, it is important to recognise that nutritional deficiencies could certainly be contributing to the poor physical and mental health outcomes often observed in people with psychosis.
Since both of these nutrients are vital for physical and psychological wellbeing, this finding emphasises the importance of promoting a healthy diet for people with psychosis.
Of particular interest in the research, both patients were able to stop antipsychotic medications and have remained in remission for years now. Though more evidence is certainly needed, this is extraordinarily hopeful news for those with this disorder and for the mental health professionals treating them.
If you have schizophrenia or any serious disorder and are considering using the ketogenic diet as a treatment, I strongly recommend that you consult with a healthcare professional before trying this diet. Why? Because mental illnesses are serious disorders. The medical version of the ketogenic diet has risks and side effects.
You should have accurate information, help, and medical supervision to implement treatments in a safe and effective way. All of the patients described in all of these studies were treated by physicians while attempting the ketogenic diet.
A healthy diet is certainly an important part of the picture for good mental health but so are physical activity, good psychological care, medication [if absolutely necessary ], adequate sleep, adequate exposure to nature and a balanced lifestyle!
More than half of the world’s population lives in urban settings, and that is forecast to rise to 70 percent within a few decades. Just as urbanization and disconnection from nature have grown dramatically, so have mental disorders such as depression.
In fact, city dwellers have a 20 percent higher risk of anxiety disorders and a 40 percent higher risk of mood disorders as compared to people in rural areas. People born and raised in cities are twice as likely to develop schizophrenia.
With the vast range of therapeutic tools and techniques at our disposal, mental health practitioners often overlook a key resource that has a multitude of mental, emotional and cognitive benefits, is generally accessible to most people, and doesn’t cost a thing: the great outdoors.
As humans become less connected with nature, we lose an essential health buffer. There is mounting evidence that contact with nature has significant positive impacts on mental health.
Being in nature, or even viewing scenes of nature, reduces anger, fear, and stress and increases pleasant feelings. Exposure to nature not only makes you feel better emotionally, it contributes to your physical wellbeing, reducing blood pressure, heart rate, muscle tension, and the production of stress hormones.
In addition, nature helps us cope with pain. Because we are genetically programmed to find trees, plants, water, and other nature elements engrossing, we are absorbed by nature scenes and distracted from our pain and discomfort.
Nature deprivation,a lack of time in the natural world, largely due to hours spent in front of TV or computer screens, has been associated, unsurprisingly, with depression.
In addition to nature’s calming effect on depression symptoms, being outdoors gives you a great excuse to exercise, another important way to help manage depression. While exercise boosts endorphins — natural body chemicals that elicit sensations of pleasure — exercising outdoors can improve self-esteem and reduce feelings of depression, anger, and tension.
So couple the effects of exercise with the mood-boosting properties of the great outdoors, and you’ll address your body’s physical and emotional needs!
I visited two beautiful gardens this week situated near Carlow town about a hours drive from my home in Mooncoin county Kilkenny in Ireland.
Altamont Gardens are an enchanting blend of formal and informal gardens with riverside walks covering over 40
acres (16 hectares).
Lawns bisected by sculpted yews, slope down to a lake surrounded by rare trees and rhododendrons and lead in turn to a very different garden featuring exotic shrubs and trees.
A fascinating walk through the Arboretum, Bog Garden and Ice Age Glen with its canopy of ancient oaks and huge stone outcrops leads me to the River Slaney.
Every element you want from a great garden is here, from lovely lawns, floral beds and beautiful woodland going down to the river, to a walled garden!
Deep in the woods, away from the traffic noise, all you feel is the exertion, your breathing, and the elements around you. It’s impossible to be distracted by your everyday worries and concerns.
If you dwell on your problems like I do and just can’t stop, a walk in a beautiful garden might put the brakes on the thought train circling through your head. Research shows that a 90-minute walk in nature lowers activity in the part of the brain linked to negative rumination.
Just off the main street of the charming Carlow village of Clonegall, you can discover Huntington Castle; still the home of the family whose ancestors constructed the castle centuries before.
Huntington Castle, is set in over 160 acres of gardens, woodland and farmland.
The castle features a fascinating guided tour which explains its 17th century history.
The tour also features the world famous Temple of Goddess located in the old castle dungeons.
The castle offers a fabulous woodland playground, as well as a charming tearoom and gift shop.
The gardens are well worth a visit in their own right and were mainly laid out in the 17th century by the Esmondes who built Huntington Castle in 1625.
They include the French limes on the avenue as well as the formal lawns to the side of the house, fish ponds on either side of the centre walk and the yew tree walk.
Do you have any stunning castles near you if you do please share some photos as everyone would love to see them😍
Being outside helps clear my head, lift my spirits, and increase my focus on the present moment.Being near water is particularly healing for me. I notice all my problems seem lighter and less stressful.
Absorb nature with all of your senses. Listen to the birds, smell freshly cut grass, dip your toes in a pond or stream. If you usually exercise in a gym, try taking your workout outside — go for a walk, a run, a hike, or a bike ride. Head outside to have lunch or dinner!
At times, I feel lost, and begin to wonder what life is all about. A dose of nature reminds me just how wondrous the world is. Nature provides trees that were hundreds of years old before I was even born!
When it comes to awe-inspiring awesomeness, nature leaves our jaws dropping and spines tingling, and rekindles the realization that we’re a tiny part of an incredible universe. What’s more powerful than that?
One of the most basic human needs is to feel that you belong and you’re part of a larger tribe. But studies show that this concept goes beyond human relationships alone. Time in nature results in a sense of belonging to the wider world that is vital for mental health.
Alongside daily reports about COVID-19’s spread, so too are there growing concerns about the strain of lockdown, isolation, fear and grief on our mental well-being!
For those who cannot get out, studies make clear that views of nature, caring for plants and even digital images of nature can have positive impacts on stress. People recover from illness faster when they can see green space due to increased positive feelings, reduced fear and eased pain!
Next time you’re outside, see and listen to nature, from the birds singing their own special tunes to bright green buds that will turn to leaves adorning branches. In difficult times like these, life is everywhere!
If you can’t go outside because of your health or other reasons, many zoos and conservation organizations are streaming videos to let you enjoy wildlife and the outdoors from the comfort of your home!
If you have any nature videos you would like to share or photos of your beautiful country please post them in the comment section below or send me an email!
With all of the issues and restrictions of life caused by the coronavirus pandemic, we need something that reduces our stress, lowers our blood pressure, stimulates our immune system, and improves our mood more than ever before. It’s time to get outside!
When you’re outside, follow the CDC’s recommended guidelines on protecting yourself, such as keeping at least a six-foot distance from other people, avoiding high-touch areas such as playgrounds, not touching your face, and washing your hands for at least 20 seconds as soon as you get back home!
If you’re lucky enough to have a garden, why not take some time out of your day to get it in good condition by adding some plants and decking, so you can sit outside and enjoy the summer in style!
Breaking your day up from working indoors with spending quality family time in the garden during your dinner hour or after work will work wonders for you during these difficult times!
Brendan my husband thought now was the perfect opportunity to insulate and spray paint a new dog shed for our dogs Bruno, Hachi and Elvis as the old shed was falling apart!
I think he did a fantastic job and our three dogs have a lovely safe warm secure shed now ❤️
How about you I bet you completed some great DIY jobs yourself during this pandemic.
It would be great if you would share your work with photos or videos in the comment section below 😊
When Brendan was doing his DIY work on the dog shed I worked in our polytunnel so we tackled two jobs at once and we both enjoyed working outdoors in the fresh air!
Your self-esteem increases when you spend time with friends and family doing different outdoor
Sunlight boosts your Vitamin D levels. The more the Vitamin D your body gets, the stronger its immune system becomes!
On top of that, being with outdoor plants helps you get the health benefits of the phytoncides and other organic compounds that plants produce. These compounds boost immune function in humans!
My main interest is reading I have always liked reading since I was a child.I always liked to daydream and imagine I was the heroine in the book I was reading especially when it was a romantic novel.
I am very sentimental about everything especially a good story for example a romantic story,an emotional story,a true story and a love story!
A good comedy makes me laugh and anything emotional makes me cry!
I like many things but most of all I like reading especially at night before I go to bed.
I also use to read the bible every night before I went to sleep.However I got tired of that so I decided to to join a Christian group instead!
I am very glad I did as I have met some lovely people there!The name of the Christian Church I go to is Calvary Waterford!
It has a lovely Worship Service which I enjoy immensely!
See below a picture of the Christian Church I attend!
I like all kinds of books especially women’s fiction as you can see from the picture of my attic conversion and I like many kinds of people especially kind people!
For example a lovely women from a website called Positivehealthwellness.com asked me to partner with her website which I was delighted with especially as it has fabulous infographics on it!
As you can see from our diabetes site I use them a lot!
I hope you dont mind me telling you this but I need to get this out as people dont realise how much work is involved in creating a health website like Positivehealthwellness.com and Diabetessupportsite.com.
I think that a lot of people think that it is just a few hours a week and it doesn’t involve a lot of work but it does especially if you are very slow at typing like me!
I have been working on this website for nearly six years and have still a lot more work to do on it!You would not believe how many hours a day I work on it!
I am not very good at expressing my feelings that often but I would like everyone to know how important it is that people who read articles on websites and enjoy them should pay a compliment to the writer or send an email or write a comment in the comment section!
I want to tell you a story and it is a true story about me and this website!
I got a lovely email from a woman called Mary at a time when I was feeling very downheartened about this website!She raised my spirits when she told me that because of Diabetes Support Site she went to the doctor and was diagnosed with Type 2 diabetes!
She said if it wasn’t for our diabetes site things could have been a lot worse so she was very grateful for all the work I had put into this site!
I was delighted she sent me this email as I was about to give up on this site but her words of praise gave me the incentive to continue working on this website!
Her words of kindness helped me so much and because of her kindness I want to help as many people as possible!
I so hope I can help millions of people through this website!
It is only through helping people is life worth living!Without help no one can achieve anything in this world!
People think that working on the internet must be very easy and not time consuming at all but this is totally false it is very hard work and involves a lot of patience!
It is very time consuming and you have to be very dedicated and very persistent.Also you cant expect to earn a lot of money from it!
I haven’t earned much it is hardly worth talking about and it can get you down sometimes and then other times I dont mind as long as I know that I am helping people!
The worst part of it is getting no feedback.I am on my own staring at a computer screen with no one to talk to or no one to help not really anyway!
The only people I have helping me is two men who setup a training website for people like me who wanted to create their own websites.
The name of this website is Wealthy Affiliate and I would be lost without them.Their names are Carson and Kyle!
They are two nice guys who wanted to help people and that is what they did help people!Without them I wouldn’t have had the skills or knowledge to create this website!
I hope you access the above banner as these guys are great and could help you setup your own online website but I warn you it isn’t easy and you have to be prepared for a long hard road ahead with very little income!
I dont want you to think that this is some sort of sob story it’s not I just want people to know the truth!
I didn’t realise when I first started that this would involve so much work I thought that it would be a nice little earner involving very little work!
I would just like to say one more thing I dont like to brag but I think I have learned more in the past six years working on this website than I have in the many years I worked in Teva Pharmaceuticals as a Research and Development Analyst.
I think people think that working on a health website must be very boring but I dont think so I enjoy it especially when I get feedback so please I beg you send me an email or write a comment in the comment section,I would be so grateful!
I would be very sad if I never got any feedback after all the time and effort I have put into this diabetes site!
Please realise that working on a health site can be exciting but it can also be boring especially when you get no feedback!
I had to do a lot of reading and researching for good information which was accurate and true!
This can get quite boring at times,sometimes I enjoyed it,sometimes not so much,it depended on my mood and what topic I was researching!
When I get feedback it gives me ideas about researching other areas and other illnesses!Also another kind lady Karen asked me about the Ketogenic Diet and Type 2 diabetes she was very excited to learn about Keto testing so I decided to research more into the ketogenic diet!I hope Karen found it helpful!
I think the more information a person has about diabetes the better!The major thing that all diabetics need to read is their blood glucose monitor without it you dont know wether your blood sugar level is high,low or normal.
The other major things that diabetics need to be able to read is their prescriptions and long term illness book that you bring in to the chemist as well as the number of units of insulin you need to inject using a syringe or an insulin pen!
It is also very important to be able to read food labels for carbohydrate counting,this is essential for a diabetic!Also it is important to be able to read recipes especially healthy diabetic recipes!
The other things people with diabetes need to read about is a healthy lifestyle and exercise routines!
So the most important thing that diabetics need to do is to gain knowledge about their illness through good health sites like Positivehealthwellness.com and Diabetessupportsite.com.
This website was created by me,Maureen Coughlan to help people I so hope it helps everyone!
I was in Carrick on Suir today for a walk around the town and I parked my car near Morris Oil garage!
I then walked further on and came across a number of attractive houses in the town!
See below a selection of houses and gardens in Carrick!
I then came across Carrick Swan Built where a man was cutting the grass in the Hurling and Football field!
I then passed a children’s play area which was quiet but a lot of children would be at school as it was Tuesday afternoon around 12am!
I then looked across the road and saw a Primary school with a variety of coloured flags!
I continued down the road and came across another section of the children’s playground!
Then I decided to go across the road to take more pictures of the Primary School!
See a selection of pictures of Carrick’s Primary School!
Then I met a nice man while I was taking the photos,I went into the school to take the photos and he seemed concerned!
He told me he was the principal of the Primary School!
I explained about this website and how I wanted to promote the town of Carrick on it!
I showed him this website on my mobile phone and how you can access it under Diabetes Support!
He was concerned that visitors would come into the Primary School and I explained they would only look through the gates or across the road as the school is not covered by insurance!
I think that if people want to view the lovely Celtic features below they should not enter the school as I dont want to be responsible for any damage or disruption to this lovely school!
Please dont enter the school unless you are a parent or carer of one of the children attending the school!
I then crossed the road and came across the Carrick Gardai Station!
I then came across a sign for Ormonde Castle,I think I will visit that tomorrow!
Are there any lovely castles near you that you have visited or would like to visit!
If so would you leave a comment on the comment section below!
I then came across a very nice community park in Carrick!
There was a lovely statue of Our Lady as we entered the park!
The name of this lovely community park is Fair Green!
There is another sign for South Leinster Way!
I then entered the Fair Green Park ,see below a selection of very attractive pictures of the park!
Then I saw three ladies at a distance having a chat at the far wall of the Fair Green Park!
Then I passed a house with green ivory on the walls!
Across the road from this nice community park is a selection of attractive houses and gardens!
I then went back into the park and saw a lovely tree with an exposed trunk!
What do you think of this tree,I think it is very attractive!
I then went out of the park and then took a photo of a row of fine houses at the side of the community park!
As I entered the park again I came across a man with a hat on walking his dog!
I then saw at a distance three young ladies on a bench having a chat and enjoying their surroundings!
I then decided to exit the park and took two lovely photos of Our Lady!
Then after that I went for some lunch!
I ordered leek and potato soup and a slice of homemade brown bread!
The soup was very nice and I liked the texture and flavour,it also was seasoned with plenty of black pepper which I enjoyed!
I think that soup is much nicer and healthier when it is seasoned with herbs like basil,parsley and watercress,and with spices such as pepper and chilli rather than loaded with salt which is very bad for people as it causes high blood pressure!
I liked the potato and leek in the soup,I thought the colour looked a bit bland though and if they added plenty of carrots it would have a nicer colour and flavour!
I thought the homemade brown bread was really nice,moist and light on the stomach!
After that I came across a lovely hedge and tree area!
Then I came across Carrick Swan Juvenile GAA Centre!
Then I came across a lovely colourful garden area!
I then turned around the corner and came across the Sean Healy Library!
I then entered the library and saw a really great painting of a children’s Book!
What do you think I think that it is really colourful and creative!
I then saw a selection of pamphlets on the right of the painting called RSA Working To Save Lives!
I then entered the library and came across a really nice children’s section!
See below a selection of photos of the children’s area!
What do you think of the great painting on the right of the photo above?
I think that the children’s area in Sean Healys Library is very colourful dont you?
I really like this photo especially the bookworm painted on the right hand side on the wall!
What do you think isnt it great!
I think this is a really great poster as it reminded me when I was a child how I use to get so involved in the book I was reading I would be in my own little world!
My mother Mary use to call me for my dinner and I would be so lost in the book and in my own little bubble that I never heard her!
She use to laugh at me and give me a hug!
I think reading is very important for everyone especially for young children,as it is very important for gaining valuable skills such as literacy,good spelling,learning valuable moral lessons and instilling a sense of adventure!
My favourite books as a child were The Secret Seven,Famous Five,Little House On The Praire and The Naughiest Girl In The School Series!
What is your favourite children books,please let me know what they are by leaving a comment in the section below!
I think it is great that the kind librarian who talked to me supports charities in her library like childrensbooksireland.ie!
Next I moved further down the library and saw a variety of different books!
See below a selection of children’s books on a bookstand!
Do you see any that you read yourself as a child?
There was also one computer designated for children which is a great idea as computer skills are essential now in this day and age!
Next I saw a good selection of DVD’s,I would like to see Breakfast at Tiffany’s again as I think Audrey Hepburn was a very beautiful women!
Next I saw a New Book Section I dont think I have read any of them have you?
If you have please tell me a little about them in the comment section below!
Please also let me know who is your favourite author and why?
My favourite author is Maeve Binchy because her books have lovely stories that are kind and funny with some romance in them!
Next I saw more DVD’s on a shelf organised into Action and Thriller!
Then next to the DVD shelf I saw Philosphy and Psychology,Religion,Physical Health,Self Help and Home Education!
I then viewed more of the adult section!
There is going to be a change in opening hours for Carrick library starting on the 27th of September 2019!
Next I came to the Irish History section,it reminded me of my time in St.Mary’s Presentation Convent Rathmore.
I studied Irish History there,it brought back memories of my favourite subject in school!
I remember people like Charles Stewart Parnell,Michael Collins,Eamon de Valera and Tom Clarke!
How about you what was your favourite subject in school?
Were you into History if so who was your favourite Revolutionist?
Please leave a comment in the comment section below!
There is also a sitting area in the Sean Healy library,see below a photo of a young lady using her mobile phone!
See below another selection of books in the Sean Healy Library!
More books in the Sean Healy Library!
There are seven adult computers available for compiling curriculum vitaes and doing project work for college students!
There also was a machine available for book access!
There is a reception desk for logging in and out books!
There also was a noticeboard containing local historic features!
There also were three posters giving you information on French Lessons,Piano Lessons and Guitar Lessons!
There is also an Encyclopedia and Miscellaneous Section!
I next came across a Dictionary and local courses section!
Next I came across a good photo of Michael Coady a local poet born in Carrick-on-Suir County Tipperary!
Next a came across a young woman working hard on the computer!
Next I went over to the Book Access machine to get a closer look at how it worked!
Next I saw a shelf full of information pamphlets!
Tipperary Library Council have a logo and motivational slogan see the photo below!
Then I went into a side room where I saw a fairly large selection of paintings on the wall!
A kind women came over to me and asked me if she could help me!
I was looking at one of the paintings of the artist who painted all the lovely paintings on the wall!
The lady then introduced herself as the librarian of Sean Healy Library and she told me that some of the paintings were painted using coffee and some were painted using Guinness!
I told her about this Diabetes Support website and she was very interested and I asked her if it would be alright to promote the Sean Healy Library on this Diabetes website!
I asked her if it would be alright to take some photos of the library and the paintings on the wall and she happily agreed!
See below a selection of photos of the paintings painted by Mike Gale!
Next I came across an Art Community Drawing lying next to one of the windows!
I was surprised it was not hanging on the wall!
The kind librarian was very friendly and pleasant to me,she also gave me a nice interesting piece of information that not all the paintings were painted using coffee some were painted using Guinness!
See below a selection of pictures of the Guinness Paintings!