Commit to Health: Practices for a Balanced Lifestyle
The journey towards sustainable wellness is a continuous one, requiring commitment, perseverance, and the adoption of certain healthy habits. It’s a path that demands a holistic approach, encompassing mental, physical, and emotional health. Courtesy of Diabetes Support Site, this article will delve into various practices that can help in achieving and maintaining a healthy lifestyle, providing you with tips and insights to guide you on your journey.
Start a Daily Exercise Regimen
Exercise is a key pillar in the pursuit of healthy living. Starting a daily exercise regimen does not necessarily mean rigorous gym workouts or long runs. It could be as simple as taking brisk walks, cycling, or even dancing to your favourite tunes. The goal is to keep active and make your heart beat faster, which aids in burning calories and improving cardiovascular health.
Eat More Healthily
Especially if you’re struggling with diabetes, healthy eating is a necessity. However, eating less junk food and processed foods is great advice for all of us. Not only will this add years to your life, but it’ll improve your mental health and give you more energy to face the day.
Stretching Throughout The Day
While regular exercise is essential, it’s equally important to stretch throughout the day. Stretching keeps our muscles flexible, strong, and healthy. It also helps in maintaining a good posture, reducing muscle tension, and enhancing physical performance. So, whether you’re working at a desk or involved in manual labour, remember to take short breaks for stretching exercises.
Regular Health Checkups
To stay on top of your health, regular checkups are crucial. These visits to your doctor can help detect potential health issues before they become severe. Early detection often leads to more effective treatment, contributing significantly to a healthier life. In addition, these checkups serve as an opportunity for you to discuss any health concerns or questions you may have, helping you to gain a better understanding of your overall health status.
Digitise Your Paperwork
A clutter-free environment contributes to a stress-free mind, and one way to achieve this is by digitising your paperwork. There are plenty of free online tools to help, as well. For example, this will rotate a PDF in case you run into any problems with the file orientation on different platforms. Digitising your documents will not only reduce physical clutter but also make the process of accessing and finding documents easier and more efficient.
Connecting with Loved Ones
Social connections play a pivotal role in our mental and emotional wellbeing, and they are a crucial component of a healthy living regimen. Engaging with loved ones provides a sense of belonging and support, helping us cope with stress and significantly contributing to our overall happiness. This emotional well-being is an essential part of maintaining a holistic approach to healthy living. Whether it’s through phone calls, video chats, or face-to-face meetings, it is important to ensure you maintain these valuable connections as part of your commitment to a healthier lifestyle.
Finding Humor in Everyday Situations
Laughter truly is the best medicine. It relieves stress, improves your mood, and even boosts immunity. Try to find humour in everyday situations; it adds joy to your life and helps you maintain an optimistic outlook, which is beneficial for your mental health. Furthermore, sharing a laugh with others can foster stronger relationships and create positive social interactions, contributing to an overall sense of happiness and wellbeing.
Healthy living is not just about eating right or exercising regularly. It’s about adopting a holistic approach that encompasses physical activity, mental stimulation, emotional connection, and a clutter-free environment. By incorporating these habits into your daily routine, you’re setting yourself on a path of sustainable wellness that will reward you with a vibrant and fulfilling life. Remember, the journey to wellness is a marathon, not a sprint; consistency is key.
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The Importance of Oral Health for Those With Diabetes
We all know that first impressions matter, so a healthy smile can go a long way in giving you a confidence boost when you need it most. More importantly, a healthy smile can also inform you about underlying conditions, such as diabetes, which puts some at a higher risk of periodontal disease. Practising daily oral hygiene is crucial when it comes to your overall well-being, as it can prevent a host of other conditions. Below, Diabetic Support & Management offers ways to keep your teeth and gums in tip-top shape and cultivate healthy dental hygiene.
Risks and Prevention
Nearly all adults suffer from cavities that put them at risk for tooth decay, according to the National Institutes of Health. Additionally, an unhealthy diet, drugs, alcohol, tobacco use, and poor oral hygiene all contribute to infections. Even if one doesn’t show the signs yet, these factors still heighten the risk of acquiring dental problems. Whenever we eat and don’t brush our teeth, this leaves room for bacteria to feast, emitting waste and contributing to plaque and acid erosion, leading to weakened enamel.
Be sure that you have supplemental insurance to cover regular visits to your dentist. Regular upkeep is essential to preventing further complications. The signs of someone who has diabetes and may not know it yet may include dry mouth, higher risk of cavities, gingivitis, delayed wound healing, and erupted teeth. However, by regularly visiting the dentist and being diligent about your oral habits, you can prevent and alleviate infectious diseases within the mouth.
Form Overall Healthy Habits for a Better Lifestyle
Regular cleaning, twice daily, will eliminate poor dental habits, according to Colgate Oral Health Center. Brushing and flossing will also not only keep your teeth and gums clean, but will prevent bacteria from causing decay, which can lead to bad breath, known as halitosis.
Brushing your teeth can help illuminate yellowing teeth and aid swollen gums without causing harm. Some toothbrushes even contain mild abrasives to help you scrape away that extra layer of plaque and germs to reveal brighter, healthier teeth each time you brush. However, watch out for toothbrushes that are too abrasive as they can have adverse effects. Finding one to fit your individual needs, whether you have sensitivities or plaque issues is a must.
Also, don’t forget about the importance of keeping stress under control. Excess stress and anxiety can cause a number of ailments for those living with diabetes, including elevated blood sugar. While stress is part and parcel to life, too much puts anyone’s health at risk, and this includes oral health. Have a solid stress management strategy in place to mitigate the stressors in your life, and be intentional about follow-through. This could include everything from using deep-breathing exercises to decluttering your home, both of which can reduce stress.
Lastly, consider stress-relieving techniques like meditation. All you need is roughly 10 to 20 minutes per day to reduce the effects of stress in your life. Meditation can also help you avoid reaching for easy “stress relievers” such as a glass of alcohol or an unhealthy snack.
Consider Implants
While there are several factors for adult tooth loss, such as reduced hygiene, illness, and even outside trauma, dental implants will help improve self-esteem, speech, and facial structure, make eating easier, and improve the comfort of your mouth. However, implants will still require upkeep and regular cleaning, just as if they were real.
The type of procedure and implant varies, according to the individual, and can be acquired within one day but relies on a period of osseointegration (the ability of bone to attach to a metal surface), so that the bone and the prosthetic work well together. However, conditions such as diabetes or periodontal disease may require treatment before the procedure. Recovery time varies but can take between 2-6 months for the gums or jaw to fully heal.
Cleaning your implants is just as important as cleaning natural teeth. Once the fusing of the bone and the implant has occurred, the surrounding tissue still requires care, so flossing and brushing should remain a part of your daily oral regimen to prevent bone and implant loss. Once you and your dentist have established the proper means to care for your implants, it is now up to you to utilise the tools needed for successful oral hygiene.
Properly caring for your teeth, as well as your overall health, has many benefits that can affect you both physically and emotionally, especially if you have diabetes. It’s imperative that you take note of the signs of tooth decay or potential tooth loss by keeping these tips in mind so that you have healthy teeth and gums.
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7 Simple Ways to Maintain Your Health (After a Diabetes Diagnosis)
Diabetes can be challenging to manage, even if you keep your sugars in check. From eating right to caring for your teeth, feet, and incorporating exercise into your routine, there’s a lot to cover. Here are six simple ways to move toward better health after a diabetes diagnosis, presented by the health experts at Diabetes Support Site.
Enjoy a Healthier Diet
Simple swaps and tasty recipes can make healthier, diabetic-friendly eating possible. In general, managing diabetes starts with monitoring (and understanding) your carbohydrate intake. You can even download diabetes apps that help track and report on your glucose levels.
If you take medication for your blood sugar, consuming fewer carbs can help you manage your dosing better. Choosing canned vegetables is an inexpensive and healthy way to create simple meals. For example, you can throw together a quick soup, black bean burgers, or a hearty chili with canned veggies.
Just Add Water
While what you eat matters, drinking enough water is also essential for managing diabetes. Staying hydrated is essential because adequate water intake can help balance blood sugar. Ensuring that your water is clean and palatable, however, can be a challenge—many water supplies contain bacteria and other contaminants. Especially if your city water has unsafe particles, you’ll want to use a water filtration system for purified and safe water.
Look After Your Eyes
It’s now more important than ever to visit your eye doctor regularly, at least once a year. Diabetic retinopathy is a complication from diabetes that causes various levels of vision loss. It’s so common that it’s the leading cause of vision loss among all working-age Australians. Other eye diseases associated with diabetes include glaucoma, diabetic macular oedema, and cataracts, all of which can cause serious vision loss and even blindness. Fortunately, 98 percent of vision loss caused by diabetes is treatable when detected early.
Care for Your Dental Health
Regular brushing is one way to protect your dental health. But seeing your dentist for frequent checkups to address cavities, gum disease, and any other dental issues is also prudent, explains Mayo Clinic. Taking care of cavities, treating symptoms of dry mouth, and keeping thrush at bay can help keep your blood sugar levels healthy, too. Brushing your teeth at least two times per day—gently but thoroughly—is another best practice for all people with diabetes.
Keep Your Feet Healthy
Many patients with diabetes wind up with severe foot problems. Diabetes puts you at a higher risk of foot problems, to begin with. In addition, out-of-control glucose numbers can make the issue worse, including leaving you open to infection, notes Bone & Joint. Since neuropathy, or the inability to feel your feet, can also occur, being careful is essential. Clean your feet carefully, inspect them each day for any injuries, and use comfortable, diabetic-specific shoes and socks for better comfort and circulation.
Take Care to Avoid Germs
Germs are a fact of daily life. But for people with diabetes, there is a higher risk of contracting illnesses, including the coronavirus. Research is not yet definitive, notes Healthline, but diabetic patients should take necessary precautions. Keep adequate medications, including insulin, on hand in case you’re unable to get to the pharmacy regularly. Be sure to wash your hands regularly, practice social distancing, and employ self-isolation whenever possible. If you do become ill, continuing to manage your diabetes is crucial while treating symptoms of COVID-19.
Remember that a clean home is a healthy home, so take time to keep your living space as clean as possible. This can start by ensuring each room is free of clutter, which can harbor not just dust but other harmful allergens like mold and mildew. Decluttering can make it easier to organize an area for your diabetic supplies, too.
Exercise Regularly for Best Results
Exercise is another aspect of healthy living with diabetes. Low-impact exercise is best, especially if you experience neuropathy, but keeping moving is a great way to balance glucose levels and prevent weight gain. Tracking your blood sugar is vital so that you don’t experience low events during or after exercise, of course. But activities like walking, cycling, swimming, and even yoga can be healthy and enjoyable for people with diabetes. When you’re working out, consider investing in a smartwatch to help you track your vitals.
Living with diabetes can feel intimidating and some days, nearly impossible, but keep in mind that you can turn to professionals for medical assistance. With the right medication and a few lifestyle changes, you can start seeing better glucose readings and even better health. Thanks to your good choices, you’re that much closer to a healthier post-diagnosis lifestyle.
Exciting New Ways That Tech Can Help Manage Diabetes
Planning and organization are important for anyone wanting to live a healthy lifestyle, and for those with diabetes, the need is that much greater. After all, diabetes and heart disease almost always go hand in hand. Nothing can replace a knowledgeable medical team and regular check-ups, but there are some ways to improve the self-management portion of diabetes care with a little help from some new tech. Let’s take a look at some affordable technology that can help you or your loved one manage.
Smart Pens
Insulin pens have been on the market since 1985 and have made diabetes management more practical and accessible when compared to using syringes. Now, Glooco explains this game-changing technology is even more sophisticated with the introduction of smartpens. Smartpens, like the InPen, help track and record data based on the use of a smart insulin pen and a connected app. The range of options and capabilities will depend on the type of pen you purchase and the plan you choose. However, any choice will make the process of taking insulin easier.
In general, smart pens offer a variety of different features such as dose calculation and reminders, as well as tracking and reporting data in the form of easy-to-read graphs and charts. Some have the ability to share data with select parties, such as a doctor or trusted family member, at the user’s discretion. Innovations like these help reduce human error, such as losing track of doses or miscalculations, so you can feel more secure in your diabetes care.
Virtual Coaching
Between doctor visits, it may be useful to have a little extra support and guidance when it comes to diet, exercise, glucose monitoring, and more. That’s where virtual coaching comes in. Virtual coaching services for diabetes can help you or your loved one better understand and manage diabetes.
Professional coaches can guide you through ways you can take control and make informed decisions on various day-to-day choices. They can guide you in learning more about how different foods affect blood sugar, help with counting carbs, and do meal plans and meal analysis.
Exercise is another aspect of cardiovascular health and diabetes management, and a virtual diabetes coach can help with that, as well. Depending on which service you choose, there may even be an all-in-one option that would combine just about everything you need to aid with at-home diabetes management.
Fitness Trackers and Apps
Fitness trackers, such as the Fitbit and Apple Watch, have been growing in popularity, and as the technology advances, they are becoming even more helpful tools not just for tracking steps and activity levels, but other useful health metrics. The Fitbit performs functions such as sleep tracking, activity tracking, and heart rate monitoring. If you want something a little more low profile, the Motiv Ring tracks heart rate, physical activities, and sleep cycles all in a tiny device you can wear on a single finger.
Your own smartphone can also help you stay healthy in many ways. There’s no shortage of apps that you can install to stay on top of your blood sugar levels, heart rate, and other necessary parameters. Fitness apps that help you get a workout whenever and wherever you can are also varied and plenty. Get a handy stand to mount your phone with ease, and you’ll have fewer excuses to get moving.
Tech can help you stay on top of diabetes, your heart health, and more in exciting ways. With the help of new gadgets and apps right at our fingertips, health management is easier, safer, and more convenient than ever before. With a little extra support from coaches, trackers, and smart pens, you can spend less time worrying about diabetes and its complications, and spend more time doing what you love.
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
Sardines
Anchovies
Mackerel
Other oily fish
Walnuts
Flax and chia seeds
Canola oil
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:
Yogurt
Kefir
Buttermilk
Sauerkraut
Korean kimchi
Miso
Tempeh
Pickled vegetables
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:
Steel-cut oatmeal
Quinoa
Brown rice
Amaranth
Millet
Bulgur
Wild rice
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:
Spinach
Edamame
Artichokes
Okra
Turnip greens
Lentils
Avocado
Broccoli
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
Foods that contain 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:
Cheese
Egg yolks
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.
About a quarter of people reported symptoms of an anxiety disorder, three times higher than what a similar survey found a year ago. Those reporting depression has quadrupled, to nearly a quarter.
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.
A selection of vegetables we grow in our polytunnel and share with family,friends and neighbours. They are packed full of essential vitamins and minerals which are necessary for good mental health
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.
Eating a variety of different fruits is also necessary for good mental health. Our foxhound Elvis is always robbing apples from the lower branches of our small apple tree. He is a big fan of fruit and vegetables too!
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!
Brendan cut the perfect size exit for our biggest dog Hachi
Brendan covered all the inside of the dog shed with silver insulating materialThen Brendan put plywood on all of the walls and roof of the dog shed
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
activities.
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 attic conversion where I have a small library of books
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!
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 .
The Patio Table And Benches That My Husband Brendan Made Demonstrating His DIY Skills
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!
Their main entrance area!
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!
Galloping Deer!
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!
Baby shower gifts!What is your favourite baby shower gift?
The Sensory Bar!
The Preservative Section!
As you see from the photos above the Arboretum is an excellent place to spend the day!
I really enjoyed Bank Holiday Monday in the Arboretum even though it was raining and a bit cold!
Have you been to the Arboretum in Carlow if you have did you enjoy it and what sections did you like best?
Do you have any photos of the Arboretum if you do please leave them in the comment section below or email me,that would be great!
If you have any suggestionson how to improve this post oranyinformation orquestionsor comments you would like to make on the topics discussed in this post.
Please send an email to momo19@diabetessupportsite.com or leave your comments below.
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.
Wholewheat pasta with walnut pesto and baby spinach recipe.
I’m not a fan of excessive carbohydrate consumption, but with issues such as anxiety and depression a good carb injection once or twice a week can be very helpful.
This is because carbs, alongside the amino acid tryptophan (found here in the walnuts), can increase serotonin production, which can lift mood and regulate sleep.
SERVES 2 150g wholewheat fusilli or penne 175g walnuts 125g basil leaves 3 garlic cloves 2 tbsp grated hard goat’s cheese 200ml olive oil sea salt and freshly ground black pepper 4 large handfuls of baby spinach.
Place the pasta in a saucepan and top with boiling water. Simmer for 12–15 minutes, until the pasta is ready. Drain.
Meanwhile, place all the remaining ingredients except the spinach into a food processor and process on a medium speed to a coarse pesto.
Wilt the spinach in a pan in 2 tbsp of boiling water in the same way as you would in olive oil: just ‘sauté’ until it wilts. Stir in the cooked pasta and mix well. Add pesto to taste and mix well.
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.
Maureen’s healthy pasta dish made using wholegrain pasta,homegrown tasty tomatoes,chopped corgette,red pepper and fresh parsley,tastes delicious!
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.
Please email momo19@diabetessupportsite.com or leave your comments below.
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Natural honey selection!
