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
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!
After leaving the Fair Green Park I saw a sign for Mean Bean Coffee!
Then after that I went into The Junction Bar & Bistro for some lunch!
I then walked into the bar and ordered their leek and potato soup and a slice of homemade brown bread!
See below a selection of photos of the inside of the Junction Bar & Bistro!
At the bar area I asked for a bar menu and took a seat at the Bistro area!
Then I looked at the two menus,the sandwich menu and the main menu,I was thinking of ordering something from the sandwich menu but then I thought it might be a bit high in carbohydrate content!
I then saw a great black and white vintage picture of a famous boxer on the wall in front of me!
A very nice lady then gave me a bowl of potato and leek soup and homemade brown bread!
The soup was very nice and I liked the texture and flavour,it also was seasoned with plenty of 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!
I then exited the Junction Bar and Bistro and headed down the street and came across a signpost,see below a picture of this signpost!
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!
I also saw Two flyers and a Framed picture of the artist Mike Gale in the side room of the Sean Healy library!
When I was in the room taking the photos of the lovely pictures painted by the artist Mike Gale,there was a Book Club going on!
Many times I thought of joining a Book Club especially after reading the book The Book Club by the author Kate Mc Cabe!
See below a lovely photo of some of the members of the Book Club!
I noticed that one of the women has the same shoulder bag with printed dogs on it as me I wonder if she got it in Blarney Woolen Mills like my mother in law Mary and I did and do any of you have this shoulder bag or any printed animal bag if so can you please post a photo of it in the comment section below!
I then looked out of the window as I was going to go back to my car when I saw it was raining outside so I decided to stay in the lovely Sean Healy library until it stopped raining!
I went back inside the library and I sat down at one of the desks near the children’s area and I saw a flyer of a Womens Mini Marathon!
See Below A photo of it!
I then noticed three students working hard at the computers!
I then noticed a lady and two young girls coming into the library and one of the little girls went up to the reception desk as she was bringing back her library book so I decided to take her photo as I had no photos of children in the library yet.
Then later on I saw the other little girl playing with a puzzle in the Children’s Section and I thought it would be a good idea to take her photo too.
I was so caught up in taking photos that would promote the Sean Healy library I never asked the lady with the two children was that alright and I should have!
The kind Librarian then came over to me and explained that you cant take photos of children under eighteen and post them online and she knew that is what I was going to do as I had already told her I wanted to promote the Sean Healy library in this website!
I am concerned that some people maybe annoyed that I have some photos of children in playparks and funfairs but I thought it would look very strange to have no children there!
If you see any photos of your child or are a carer of a child and you dont want their photo in this website,please contact me straight away and I will delete the photo!
I felt very embarassed and upset and I hope I havent worried that lady with the two children,the librarian asked me to delete any photos with children in them,I did this and I asked her to go through the other photos to make sure she was happy with them!
I understand if some people dont like having their photo taken and put up in this website as I explained in another article I dont like being photographed myself!
So if any of you are not happy being in any of these photos on this Diabetes website,Please let me know and I will remove the photo straight away as my intention for this website is to help people and cause no offence!
This website was created by me Maureen Coughlan to portray everything in a positive way and try my best to get rid of negativity in all areas of life!
Gardening has been a great pasttime for my husband and myself we have spend many happy hours enjoying our garden and spending time with our two dogs Hachi and Bruno.
Gardening has amazing health benefits for diabetics.Whether your garden is a small patio planter, a backyard vegetable garden or a large garden like ours.
It’s no coincidence that gardens aimed at interactive health and healing have been popping up in prisons, hospitals, nursing homes, and in community centers for homeless populations and at-risk youth.
Gardening is a way to achieve your target 2.5 hours of moderate-intensity exercise each week .
Brendan my husband spends many days in the Autumn leaf blowing as the leaves in our garden accumulate a lot during this season.He bought a leaf blower which makes the job a lot easier and it gets done in half the time.
See below a picture of his leaf blower in our lovely garden.
A large Stockholm study showed that regular gardening cuts stroke and heart attack risk by up to 30% for those over 60.Try thirty minutes of gardening a day if you are over sixty or try a quick fifteen minutes in the morning and another fifteen minutes in the evening.
As we age, diminishing dexterity and strength in the hands can gradually narrow the range of activities that are possible or pleasurable. Gardening keeps those hand muscles vigorous and agile .
Researchers found daily gardening to represent the single biggest risk reduction for dementia, reducing incidence by 36%.
Gardening involves so many of our critical functions, including strength, endurance, handiness, learning, problem solving, and sensory awareness, that its benefits represent a variety of different aspects.
When you get into the groove of growing your own flowers, vegetables and trees, you start to live more in sync with nature.You may find yourself sleeping better and not struggling to wake up every morning
Gardening builds strength. It takes a lot of work to till, hoe, weed and shovel, which burns calories and builds muscle.. You’ll also sweat more, which is the best way to rid your body of toxins and unneeded chemicals.
When you garden you grow your own fruits, vegetables, herbs and even edible flowers. You grow everything organically if you want, with no pesticides or herbicides, which is much healthier for you.
Studies have shown that gardeners eat more fruits and vegetables than other people. Brendan and myself have the freshest food as we grow our own, and when you have access to a garden filled with fruits and vegetables like ours, you’re able to eat some of the healthiest food you can get!
A European study investigating the links between diet and disease has found that people who consume more fruit and vegetables have a lower risk of dying from heart disease.
You’ll always have something available to eat, from springtime to autumn and you can send your dinner guests home with a bag of your garden’s bounty–a perfect dinner party goody bag. Plus, you’ll have fresh flowers available to decorate the table.
If you have children in your life, whether your kids, grandkids,nieces ,nephews or students in the classroom, gardening is an ideal way to teach them about the earth. Kids can read all they want about things in books, but when they see and experience them in real life, the lessons tend to stick better.
When you include kids in all the benefits of gardening they learn healthy habits before bad ones, which gets them off to a good start in life. Even if you don’t have a big plot of land, a row of herbs on the windowsill or a vine of tomatoes on the deck can teach children about the art and science of gardening.
Gardening has also emerged in recent years as a scientifically proven stress reliever. Stress can cause irritability, headaches, stomach aches, heart attacks and worsen pre-existing conditions in the body.
Researchers compared gardening to reading as a stress-relieving activity; gardeners experienced a more significant decrease in stress when compared to people who have no garden .
Researchers often find in their studies that subjects who participate in gardening have a positive mental outlook.
People who feel a connection to Nature are often happier
Gardening connects you with people and community gardens provide an ideal opportunity for people to interact with each other. Research indicates that local gardening brings about a better sense of community .
A sedentary lifestyle is directly related to a higher risk for obesity and Type 2 Diabetes. Even moderate exercise like DIY around the house will begin to increase your body’s ability to effectively use the insulin that the pancreas produces.
Exercise will also begin to burn excess body fat, which will decrease body weight and increase your body’s sensitivity to insulin. Other benefits of regular exercise such as DIY include lower blood pressure, increased energy, improved circulation (reducing risk for heart disease,) reduced stress, and increased relaxation.
Brendan is a great DIY man which gives him an opportunity to use his hands and brain. The sense of reward he gets from making something with his hands can’t be earned any other way. It’s obvious that he learns faster from “hands-on” experience than by watching someone else do something.
DIY also gives him a connection to other people such as our two neighbours David and Correl. They are happy to share ideas and advice with each other and help each other out
DIY is a great friendship builder.Correl is fairly new to the area,a very nice man from Czechoslovakia who has made many new friends around our neighbourhood because of his DIY skills.
Even if you have no desire to become a full-time DIY maker, DIY can provide a certain degree of freedom from depending on others for everything you need.
The evidence is clear DIY and gardening are excellent for your health!
My favourite garden centre is the Arboretum Garden Centre in Carlow!
It is a beautiful garden centre with a lovely restaurant,showcase gardens,a horticultural shop and loads of flowers,shrubs,trees,pots and water features!
I went there on Bank Holiday Monday and it was very busy with loads of people going into the Arboretum!
See below a picture of the Arboretum with people going into the main horticultural area!
After entering the garden centre we passed Blarney Woollen Mills where there was a sale on!
See below a picture of their shop!
We were both hungry and decided to go straight to the restaurant!
I ordered the poached salmon and Brendan got the beef!
The food was really lovely spot on!
See below a picture of the poached salmon lunch!
The salmon melted in my mouth,the roast potatoe had a lovely flavour and the broccoli was fresh and the carrots were lovely and sweet!
I went into the ladies after my meal to do my insulin injection and took four units of novorapid two units for the creamy mashed potatoes and two units for the crispy roast potatoe!
In the ladies they had lovely porcelain flower wash bowls!
I took a picture what do you think?
As we left the restaurant I stopped at their Tikki Bar and took a photo!
Then we passed a selection of gorgeous water features!
After that we went to the main horticultural area where I took a few photos of their main entrance area!
See below a selection of photos!
This is a gorgeous picture of their farmyard area full of wooden animals such as deer,storks,hens,badgers,ducks etc.
A family with three children were admiring the farmyard,the little boy liked the tractor,sheep and cows!
See the picture below!
The little girl had one of the baby rabbits in her hand admiring it!
In their main entrance hall is a selection of roses,shrubs,trees and pots!
See below a selection of pictures!
This is a beautiful archway what do you think?
They have a great selection of trees!
They have a great variety of pots!What kind of garden pots do you like?It would be great if you would leave a picture below or send me an email!
This is a lovely birdcage surrounded by beautiful shrubs!
A beautiful selection of trees in different autumn colours!
I saw a lovely red door surrounded by lushous pots in different seasonal colours!
Next I passed a bright and airy conservatory where there was two statues at either end!
I really enjoyed myself while I was taking the photos!
It was raining but I didnt mind as I was wearing a raincoat with a hood that kept me nice and dry!
I passed many statues along the Arboretum’s showcase gardens!
See below a selection of the statues!
This is a statue of David!
This is a lovely statue of a little girl holding a basket!
This is a young women holding some flowers!
This is a young man holding a basket of grapes!
There is a variety of inspirational gardens see below a selection!
Their inspirational gardens have a variety of colour,plant selections,animal art design,a tropical area , a variety of different roses and a pond with a variety of water features!
A lovely water feature at the beginning of the Inspirational gardens!
An owl hidden by a variety of different seasonal shrubs!
A beautiful pathway with stone features,trees,shrubs and colourful flowers!
The most beautiful section of the inspirational gardens!
Another colourful area!
A beautiful picture of lavender and orange blossom!
Another closeup shot of the lavendar and orange blossom!
The pond with swan water features!
An art design crocodile isnt it great!What do you think?
The tropical area with overhanging branches!
A sleeping Art Design Hippopotamus!
A lovely picture of luscious foliage !
Attractive burnt red shrubs and a variety of green shrubs!
A great little place to relax and unwind!
A young women enjoying the gardens!
A beautiful view of the inspirational gardens!
A variety of different foliage!
A beautiful picture near the top of the inspirational gardens!
This is the Arboretum Garden Centre’s Map!
Art Design Gorilla! Do you think he looks great? I do!
A spiral feature surrounded by beautiful red roses!
A tree full of apples!
Pretty pink bluebells!
Livestock hiding in the shrubs!
A selection of beautiful flowers!
A variety of different shrubs and flowers!
A selection of Fat Face Soap!
Irish Botanicals Range!
This is a great shot of the card section in the Arboretum shop!
Father and Son looking at pictures in the picture section!
PMS stands for premenstrual syndrome , it’s the combination of symptoms that some women suffer from a week or so before their period.
Premenstrual syndrome (PMS) has a wide variety of signs and symptoms, including mood swings, tender breasts, food cravings, fatigue, irritability and depression. It’s estimated that as many as 3 out of 4 menstruating women have experienced some form of premenstrual syndrome.
A typical menstrual cycle lasts about 28 days with a normal range of 21 to 35 days. It is best measured by the number of days between your periods.
Women living with diabetes may experience some unique menstrual challenges as a result of complex hormonal interactions.
The hormones which control the menstrual cycle also affect blood sugar levels. There are 2 main hormones involved progesterone and oestrogen.
These are at their highest levels before a period starts.It is thought that progesterone causes increased insulin resistance. More insulin is needed to keep blood sugars within recommended levels.
Although most women experience higher blood sugars before their period, some experience bouts of hypoglycaemia. This maybe due to oestrogen, which can have the opposite effect on insulin sensitivity.
Every woman and girl is different. Some may find their blood sugar rises considerably before their period starts. Others do not notice a difference. A few may find their blood sugar drops before and during their period. You need to discover your own pattern.
With type 1 diabetes (controlled with insulin injections) it is often the fasting blood sugar which rises before your period. Adjusting your overnight insulin often helps. When your period starts and you find your blood sugars drop, re-adjust your insulin to its old level.Take advice from your diabetes health care professional about this.
The same increase in progesterone that causes you to be temporarily more resistant to insulin also will likely cause you to have food cravings for simple carbohydrates and may cause you to lose your motivation to exercise.
Over time, this cyclical poor control can increase your risk of diabetic complications.
Alcohol, caffeine and chocolate may affect your mood. Omitting them from your diet around the time of your period may make you feel less edgy and less inclined to crave high carbohydrate, high GI (Glycaemic Index)and high-sugar snacks.
Your doctor may suggest that you take an over-the-counter medicine,every woman is different, so a drug that works for others might not be right for you.
Common over-the-counter medication include aspirin, ibuprofen, and naproxen. They can reduce the pain of cramps and other aches. If you take them before your period starts, you may be able to prevent some PMS symptoms from happening.
You should never take OTC medication with alcohol, which could stress out of the liver and contribute to irreversible damage.
Be careful of your dosage ,no more than one pill every six hours as needed, and no more than four pills per day.
Over the counter medications can potentially trigger acid reflux, general stomach upset, and internal bleeding. It’s one reason why you shouldn’t drink alcohol, another stomach irritant, before or after taking any OTC painkiller.
Your period is a good indicator of how your body is working overall. If you have some discomforts going on around period time, read on to find out what you can try before heading to the doctor treatment.
Research shows that adding omega-3 fatty acids to your diet reduces common PMS symptoms.A study showed that women with monthly premenstrual symptoms who took one gram of fish oil twice daily on the eight days leading up to their period and the first two days of their period experienced a significant decrease in overall PMS symptoms.
Fish oil contains two important omega-3 fatty acids–eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3s have shown to play important roles in managing mood and sleep by improving brain cell function and helping the brain produce more serotonin, which is lower in your premenstrual week due to plunging estrogen.
Eating right can control the bloating, depression, irritability and mood changes associated with PMS.Vegetables like kale, turnip greens or Swiss chard are rich in iron and B vitamins, which can help ward off fatigue.
Calcium-rich foods are good too. Think salmon and spinach. Eat smaller meals instead of big ones. By eating more frequently, your blood sugar may stabilize better, helping you to feel better.
Swap any processed grains for whole grains such as whole grain breads, pastas, cereals and brown rice.Eating whole grains when you feel down is better than using sugar to boost mood.
Cook your own food rather than eating fast food or processed food because salt, like sugar, is hidden in a thousand places. Eating less salt is particularly recommended for patients with bloating, breast tenderness or swollen hands.
We know that sugar, caffeine, alcohol, stress, and lack of exercise all contribute to worsening PMS.
It is also true that dairy consumption can worsen hormonal imbalances because of all the hormones in milk.So cut out all dairy and consider eliminating other common allergens for a few months, especially gluten.Eat organic food to avoid environmental estrogens from pesticides.
Also medical practitioners recommend 30 to 45 minutes of exercise, five days per week and women should drink at least 64 ounces of water daily to help reduce bloating.
Dealing with stress is also critical. Take a hot bath at night, get a massage,learn deep breathing or prayer and meditation. These techniques and others can help balance hormones.
Sometimes, PMS can make everyday issues feel so much bigger than they really are. Or they can make you feel like you’re just not up to handling it all. Talking with others will relieve that emotional strain.
Chasteberry (Vitex agnus-castus) is one of the most popular herbs for premenstrual syndrome in Europe – it’s actually been used to treat PMS for thousands of years. Women taking Chasteberry had significant improvements in irritability, depression, headaches, and breast pain.It may also help with swelling, cramps, and food cravings.It does so by normalizing the ratio of estrogen to progesterone.
It helps balance other functions related to fertility including during pregnancy and menopause, and even has been used to increase fertility.
Chasteberry acts as a mild remedy to ease the physical and emotional symptoms of menstruation by working on stabilizing the hormones.Chasteberry may also help balance female sex hormones to support a more regular menstrual cycle.
For centuries, St. John’s Wort was used as a health remedy in Europe. In the past decade, St. John’s Wort has emerged as an important herbal medicine to cure PMS symptoms. While it was never historically considered one of the traditional “women’s herbs,”
At recommended doses, St. John’s Wort generally does not cause side effects. However, St. John’s Wort contains substances that can significantly alter the effectiveness of many drugs. If you’re using antidepressants, birth control pills, blood thinners, medicines for HIV, cancer drugs, cyclosporine, or digoxin, talk to your doctor before you try it. St. John’s Wort may interfere with how these drugs work.
The benefits of Evening Primrose oil are numerous. As an anti-inflammatory agent, evening primrose oil helps soothe menstrual cramps. Or, if you suffer from breast tenderness, evening primrose oil will provide relief so that putting on a bra is no longer an excruciating experience.
Evening Primrose oil also helps with mood irregularities.Evening Primrose oil helps promote a balance between estrogen and progesterone so you will feel like yourself again.
You can also enjoy long term benefits from Evening Primrose oil, besides just PMS relief. The fatty acids lead to shiny, beautiful hair and strong nails.If you have difficulty conceiving, evening primrose oil promotes uterine health.
The scientific name for this is Rubus idaeus L. and Rubus strigosus Michx. It is in the family of Rosaceae (roses). Red Raspberry Leaf can be taken in any of the following forms: tea, extract, supplement and as a seed oil.
It contains fragarine and tannins which together are known for treating PMS symptoms of cramping, vomiting, nausea and diarrhea.
It is also known to help with heavy and irregular bleeding during the menstrual cycle. Fragarine is known to help tone and tighten muscles in the pelvic region thereby assisting with the cramps caused by spasms of these muscles. In order to benefit from this you need to drink Red Raspberry Leaf tea on a regular basis.
Red Raspberry Leaf can be purchased as a tea pack or dry leaf. Place it in boiling water and steep it for about 15 minutes to make a tasty tea. Drink it up to three times per day.
Taken daily Red Raspberry Leaf will slow down the blood flow during menstruation and will build up the immune system. If taken daily over the course of several months, you will begin to forget about cramps, heavy blood flows and period pain.
Dang Gui is a Chinese herb that is known as women’s ginseng.. The herb has many therapeutic properties and can benefit the heart, lungs and kidneys.Dang gui has the ability to balance female hormones. It reduces your estrogen levels if they are too high and can increase them if they are too low.
Rich in vitamin B-12, folic acid, folinic acid, nicotinic acid, and biotin, dang gui helps to build blood, and is commonly used in Chinese medicine as a blood tonic.
Dang gui is an antispasmodic that eases cramps and other symptoms of PMS. It dilates your blood vessels to promote regular and healthy menstrual flows.It helps to relieve hot flashes and other menopausal symptoms.
Dang gui is an effective tonic for reducing anxiety and mood swings. It has a calming effect on your nervous system and promotes relaxation.
Dang gui has many other benefits including enhancing fertility, promoting healthy hair, skin and nails, treating iron deficiency and anemia, and more.
While Dang gui is considered safe for most people, it’s not for everyone, especially women with breast cancer, during pregnancy or while nursing, or with gastrointestinal problems.
Sleep difficulties are more common in people who have diabetes than in people who don’t. That’s because having diabetes raises the risk for certain sleep problems such as sleep apnea and restless legs syndrome.
Insomnia is characterized in a number of ways: you could have problems going to sleep (sleep onset insomnia), problems waking up and going back to sleep (middle of the night insomnia), or waking up in the early dawn unable to return to sleep that night (terminal or late insomnia).
Like many other medical diseases and conditions, diabetes is sensitive to sleep disturbances.
Studies have shown that diabetes worsens when adult sufferers sleep less than six hours per night or more than nine. The loss of normal sleep hours or addition of sleep hours seems to undo the body’s chemistry and completely throw off-balance the blood glucose levels.
Further studies have shown that chronic insomnia in healthy people can also instigate diabetes. Loss of sleep interrupts insulin balance,leads to insulin resistance which in turn can lead to more severe medical problems and Type 2 diabetes.
Insulin resistance is a condition in which the body’s cells do not respond normally to insulin.A lack of sleep has also been connected to obesity , a condition which has been linked to the development and increased severity of diabetes.
A lack of sleep can impair glucose metabolism and affect appetite regulation, making it more difficult for your body to control hunger or recognize satiation.In addition, the exhaustion someone feels when sleep deprived makes it difficult to exercise and control weight gain.
Getting more than 7 hours of sleep a night is a key factor in preventing obesity and therefore reducing the risk of developing Type 2 diabetes.
There is an undeniable link between poor sleep and diabetes, as one tends to both aggravate and intensify the other. But managing to improve one also tends to make it easier to manage the other.
Eating correctly and properly maintaining blood sugar levels throughout the day makes it easier for the body to maintain the necessary levels throughout the night, often resulting in better sleep quality.
More and higher quality sleep has been shown to decrease glucose levels and make diabetes symptoms easier to manage.Deep sleep helps to boost immune function, support cardiac health, and control stress and anxiety.
Sleeping pills and other sleep-promoting pharmaceuticals can offer a short-term solution to a temporary bout of insomnia. And plenty of people use them. But often, prescription sleep aids come with unpleasant side effects like headaches, sore muscles, constipation, dry mouth, daytime fatigue, trouble concentrating, dizziness, and more.
Most people quickly build up a tolerance to the sedative effects of sleeping meds. Which either means that you have to take higher and higher doses to get the same effect, or they stop working altogether.
if you want to achieve longer, more restful sleep for a lifetime, you’ve really got to build healthy, pro-sleep habits.
Below explore proven home remedies that can give you a relaxation boost when you really need it, minus the side effects that tend to come with prescription meds.
Exercise boosts overall health. It can enhance your mood, give you more energy, aid in weight loss, and promote better sleep.
I was in the Lyra Hotel in Kilkenny yesterday with my twin sister Joan and my husband Brendan for our birthday!
It’s a lovely hotel with beautiful gardens!It is situated in a lovely area in County Kilkenny surrounded by trees and shrubs!
The Lyra Hotel is a very large hotel with a wonderful Entrance Hall which contains two pictures of the two golden retrievers seen above!
The entrance hall also contains lovely flowers and oil paintings that me and my sister admired!
The bathroom facilities were spotless with little hand towels for drying your hands and lovely soap dispensers and hand cream!
We had a lovely lunch,both me and my sister had the tiger prawn salad and it was delicious,we both cleared our plate!
I also had a look around their walled garden which was really lovely!I love roses and there was beautiful peach roses that smelled lovely!
I am very lucky to have a generous husband who paid for our meal!He also took us to see the Arboretum Garden Centre which is about fifeteen minutes drive from the Lyra Hotel.
It is a beautiful garden centre with a lovely seating area where we had a cup of tea each and a lovely slice of homemade sugar free fruitcake!
They also have a lovely display area with beautiful plants,shrubs and water features!
It is one of the nicest garden centres around!
Exercise triggers an increase in body temperature, and the post-exercise drop in temperature promotes falling asleep. Exercise also reduces insomnia by decreasing arousal, anxiety and depressive symptoms.
Being physically active requires you to expend energy, and helps you feel more tired and ready to rest at the end of the day.
Engage in moderate exercise for at least 30 minutes per day. You may add in some strength training or aerobic exercise a few times per week.
A bout of moderate-intensity aerobic exercise (e.g., walking) reduces the time it takes to fall asleep and increases the length of sleep of people with chronic insomnia compared to a night in which they did not exercise.
Find the time of day that best suits your needs and that has the most positive effect on your sleep.
Magnesium is a naturally occurring mineral,it helps muscles relax and relieve stress and encourages healthy sleep patterns.
This common mineral not only helps you fall asleep in the first place, but it helps you enjoy deeper, more restful sleep as well.
In our bodies, magnesium primarily exists in our serum and red blood cells. It’s one of the most common minerals in Earth, and you’ll see it as an ingredient in many foods.
Green vegetables, especially leafy ones like spinach ,kale and sea vegetables like kelp, are great sources of magnesium. That’s because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium.
Other plant foods such as beans, peas, nuts, and seeds are good sources of magnesium. Grains such as wheat, rice, and quinoa are high in magnesium. But make sure you get them in their whole, natural, unrefined state.
In order to sleep, your brain needs to feel tired and relaxed, so it naturally starts winding things down toward the end of the day, preparing for sleep. Magnesium helps push this process along through its interactions with your melatonin levels and nervous system.
Some people are prone to magnesium deficiency, including those with diabetes, alcohol addiction, GI diseases, ADHD, and older adults. These individuals especially can benefit from supplemental magnesium.
Men may take up to 400 mg daily, and women can take up to 300 mg daily. You may choose to divide your doses between the morning and evening or take your dose before bed.
Side effects include stomach and intestinal issues. You may wish to start with a lower dose and gradually increase to see how your body reacts.
Check with your doctor if you take any medications to determine potential interactions.You shouldn’t take magnesium supplements constantly. Take a break for a few days every two weeks.
Don’t take more than the recommended dose .
Morning sunlight, how much and when you get it, actually has a significant impact on your sleep. It may sound counterintuitive, considering we sleep at night in the darkness, but it’s true.
The sun might force you awake in the morning, but it’s also essential for helping you achieve restful sleep at night. That’s because your body relies on natural light to figure out what time it is, and determine whether to pump out energizing hormones or ones that leave you feeling relaxed and sleepy, like melatonin.
When your hypothalamus—the gland responsible for regulating sleep and energy levels—senses a change in light, it tells your body to ramp up or ramp down its production of the sleep hormone melatonin.
During the day, you feel energized and alert because you don’t produce much melatonin. At night, you produce more, so you feel sleepy.
Unfortunately, in today’s modern world, we are constantly exposed to bright light. We live in artificial lighting with our smartphones, tablets, and laptops close to our faces. Because these tech devices emit bright blue light right into our eyes, our brain misinterprets the light as sunlight. If, like most people, you use these devices at night, they’re actually encouraging your brain to keep you awake.
Artificial lighting is very disruptive to sleep. Fortunately, you can counteract the effects of artificial lighting. At night, wear blue-light blocking glasses when you use your tech devices or better still stop using your tech devices at bedtime.
Stress causes insomnia by making it difficult to fall asleep and to stay asleep and by affecting the quality of your sleep.
A sleep deficit can make you feel mentally slower and more emotional, which can exacerbate your experience of stress. Dealing with lasting insomnia can cause stress, too, which can lead to more stress-related insomnia.
Taking steps to manage your stress is very critical for achieving deeper, more restful sleep.
When losing sleep becomes a regular occurrence, bedtime itself can become stressful. If you’ve reached this point, there are a few things you can do to take the stress off of insomnia.
Start winding down two hours before bedtime. Stop all work and end phone calls to family and friends.Also, avoid caffeine during the afternoon and evening.
The bedroom should be visually pleasing and very comfortable.
One should use the bedroom only for sleep, sex, and changing clothes, pleasant activities, and if awake in the night should leave the bed and bedroom and spend “unpleasant” times awake in another room.
“Waking” activities such as working on the computer, talking with one’s partner, talking on the phone and watching TV should take place out of the bedroom.
If you’re losing sleep due to anxiety, you may be able to relax and get better sleep with a change of perspective. Viewing your situation as a challenge to be faced, rather than a threat, can help you get into an active, decision-making mode rather than remain in an anxious, passive state.
Herbal teas are popular beverage choices when it comes time to relax and unwind.For centuries, they have been used around the world as natural sleep remedies.
Below are five herbal teas to drink before bedtime.
Not only is the smell super soothing, lavender tea has medicinal properties that act as a great sleep aid.
Many people prefer to drink this tea in the evening, as a pre-bedtime beverage, because it has anxiolytic and relaxant properties. If you suffer from insomnia or regular sleep disturbances, a simple glass of lavender tea can grant an undisturbed night of sleep and a refreshed feeling in the morning!
There is evidence that certain smells can have an effect on your sleep by decreasing heart rate and blood pressure, putting you at a relaxed state. When choosing the “smell” route, you can put a few drops of lavender oil on your pillow or in an aromatherapy diffuser.
You can also try lavender essential oils or lotions to achieve a good night’s rest. Place two to three drops of lavender oil in your hands, and then sniff the oil. After smelling the oil, rub it on your wrist or temples. Or, use several drops of lavender oil in your bath before bedtime.
Chamomile might calm you down or even make you a bit drowsy. But it’s not, in any fashion, a depressant, like alcohol or a sleeping pill. It just doesn’t have that chemical structure. In fact, it can be a lower risk alternative to depressants.
Chamomile Tea is soothing enough to help you get to sleep, but also mild enough to calm you down while still keeping you alert (during a work or school day, for example). So keep drinking!
Chamomile is full of antioxidants and antimicrobial properties that benefit your overall health.
Chamomile is by far the most recommended natural sleep aid that there is. It’s caffeine-free, contains no cholesterol and it’s proven to reduce stress and anxiety, among other things.
It’s also great for those suffering from cholesterol and diabetes.
Valerian root is often referred to as “nature’s Valium.” In fact, this herb has been used since ancient times to promote tranquility and improve sleep.Valerian has been shown to be remarkably safe for most people.
A lesser known herbal tea, but valerian acts as a mild sedative with phytochemicals sending a message to our brains to tell us to sleep .
Valerian tea is often recommended for those suffering from anxiety, mood swings and insomnia.
In addition to decreasing anxiety in response to acute stress, valerian root may also help with chronic conditions characterized by anxious behaviors, such as generalized anxiety disorder or obsessive-compulsive disorder (OCD)
It appears to be safe and non-habit forming when taken at the recommended dosage. In some cases, it may be able to replace benzodiazepines and similar drugs.
Nevertheless, it’s important to speak with your doctor before taking valerian, especially if you’re taking other medications or have a serious health condition.
It’s a classic and for good reason. Peppermint tea is known for helping with our digestion, however, this, in turn, helps the body relax and prepare for sleep.
The mint flavour calms and relaxes the body and mind and can even help encourage pleasant dreams .
While the fact peppermint lowers blood sugar is often listed in the precautions sections , it can also be a good thing. In a pinch, someone who needs to get their sugar levels under control can down a cup of peppermint tea, or some other peppermint product.
Peppermint contains quite a bit more than just menthol. It is also loaded with calcium, vitamin B and potassium, all things which are great for giving your immune system a boost.
Drinking peppermint tea on a regular basis can help keep these compounds at higher levels in your body, possibly working to keep you from getting sick. A cup of tea a day keeps the doctor away!
Ginger and Turmeric
Ginger and turmeric make for the perfect combination when it comes to tea as it helps aid digestive problems, which again helps us sleep.
Packed with antibiotic and anti-viral agents, it works wonders for our overall health.
When you combine ginger with turmeric, you get the perfect herbal tea with anti-inflammatory and anti-cancer properties.
The combination of these two ingredients also helps in creating an effective sleep aid. One of the best things about turmeric and ginger tea is that it is easy to make as you probably have the two ingredients readily available in your kitchen.
Herbal teas are fantastic as they not only help you relax and relieve stress and anxiety but also come with many other health benefits, such as fighting cancer, diabetes, high blood pressure, etc.
If you are tired of sleepless nights, do not head to the chemist for OTC sleep aids. Try out different herbal teas instead and find out which one works best for you.
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