Reduce your weight, Change your fate!

Prediabetes can progress to Type II Diabetes but it is not a given particularly if you can lose a small amount of weight. A Harvard Medical Assistant Professor, Rhonda Bentley-Lewis recently said, “. “I stress to my patients that we’re not talking about a huge amount of weight,” she said, “just 5 to 7 percent of one’s body weight” — or 10 to 14 pounds for someone who weighs 200 pounds.

Doctors often treat prediabetes with medication. Many patients choose to try weight loss and exercise first. Among thousands of people with prediabetes who participated in a national study called the Diabetes Prevention Program, those who received counseling about lifestyle changes, like losing a modest amount of weight, stepping up physical activity and reducing the amount of fat and calories in their diets, were able to reduce their risk of developing diabetes by 58 percent.

woman exercising photo
Photo by kennethkonica

My advice:
1) Eliminate sugar. If you must use something use Stevia.
2) Increase water intake.
3) Increase your physical activity
4) Reduce your portion sizes or limit yourself to one bowl, plate, No refills.
5) Reduce the size of your plate.
6) Monitor your blood sugar levels, 2 hours after each meal. Make adjustments to keep your blood sugar at 100 or below.

Yoga and Diabetes

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Diabetes affects up to 5% of the world’s population. Diabetes type II is the most prevalent form of diabetes.
Yoga , which many people just associate with being flexible is actually defined as being in union or connection to where you are at at that moment. This includes accepting and working within the restrictions you may have in your physical body including your diabetes. If you have never practiced Yoga then you will be surprised that it is a complete exercise and the yoga postures can be adapted to your level of fitness.

Yoga won’t make your diabetes disappear but it can be helpful in controlling your diabetes. As in any exercise program it is best to get your Doctor’s OK. Yoga postures can aid you in improving your body function.
Daily Yoga practice including breathing techniques, meditation and poses enhances digestion and helps the liver and pancreas function better helping to better regulate your blood sugar levels. Cobra (Bhujang Asana) Locust (Shalabh Asana) Bow (Dhanur Asana) are few asanas that help diabetics.

Pranayama teaches you to use the other 90% of your lungs and to neutralize the stress that contributes to high blood sugars associated with diabetes. It creates a deep cleaning of the body tissues and helps treat high blood pressure , irritability and improves sleep. Pranayama breathing activates the parasympathetic nervous system. The Parasympathetic response calms you down and helps you to neutralize stress and anxiety.

Asanas like Sasangasana (Rabbit Pose) and Janushirasana with Pashimotthanasana (Head-to-Knee with Stretching Pose) provide stimulation and rejuvenation to the cells of the pancreas and other endocrine glands by way of compression. Compressing these glands and then relaxing increases the flow of oxygenated blood to your cells and rejuvenates them.

Here is an exercise for you to try:

Sit on a padded surface on the floor like a mat or a folded blanket. Extend your legs and then fold your legs so the soles of your feet face one another.. Now keeping your feet together raise both knees and then bring them back down to the ground. Repeat 40 times. This will reduce the stiffness in your knee and hip joints.

 

For more resources you migh want to check out this popular diabetic video yoga program.

Or if reading and looking at photos works better here is another alternative.

 

Are Diabetes Drugs The Answer?

If you are diabetic and fail to control your blood glucose levels, you will most likely end up with several debilitating health problems such as heart disease, stroke, kidney disease, nerve damage, diabetic neuropathy, digestive problems, blindness, or a variety of infections.

 

Many of these conditions could kill you.

So taking diabetic drugs to manage your  Type II diabetes might seem like the right thing to do.

Well maybe not… for several good reasons.

Survival rates using diabetes medications are not so promising.

According to a research paper Benefits of Diabetes Drugs Dubious, published in the Milwaukee Journal Sentinel in December 2014, no doctor-prescribed diabetes drug has been shown to save the life of a diabetic. They didn’t prevent heart attacks, strokes, kidney disease, nerve damage, blindness or other diabetes complications such as the need for amputations.

High blood sugar levels are not the same as diabetes. They are only signs or symptoms of diabetes but they are not the disease itself. The problem is: diabetes drugs target blood sugar levels only… they do not treat diabetes. But very few people die of high blood sugar in their blood.

However they do die of the damage caused by diabetes: heart disease, strokes, kidney disease and raging infections… and diabetes drugs do nothing for them.

A peer-reviewed meta-study; Comparison of Clinical Outcomes and Adverse Events Associated with Glucose-lowering Drugs in Patients with Type 2 Diabetes, published in the Journal of the American Medical Association in 2016, showed that there was no increase in survival rates among type 2 diabetics who took diabetes medications.

The study examined nine classes of diabetes drugs, including insulin, comparing the drugs to a placebo. The researchers reviewed more than 300 randomized clinical trials covering nearly 120,000 patients before reaching their conclusions.

Dangers of Diabetes Drugs

Drugs for diabetes are have serious side effects.

These include cardiovascular reactions, flu-like symptoms and dizziness. They have been linked to muscle and stomach pain, diarrhea and anemia. In addition, if diabetics are not careful, these drugs can cause dangerously low blood glucose levels.

The bad thing is that many patients take two or even three of these drugs at the same time, all prescribed by their doctor .

But, instead of reducing deaths, this multi-drug regime increases your chances of dying.

A research paper Effects of Intensive Glucose Lowering in Type 2 Diabetes, published in the New England Journal of Medicine in 2008, concluded that intense efforts to lower blood glucose with drugs resulted in a 22% higher rate of death from all causes. The same study showed that deaths from heart disease increased by a whopping 35%.

So what should you do?

Can you Reverse Your Diabetes Without Diabetic Drugs?

The fact is that some  people believe there is no need, unless your diabetes is far advanced, to use these drugs at all. They believe can reverse your diabetes using diet alone, perhaps with a little extra exercise thrown in.

There is no cure for diabetes, IE once you have it well you have it. But when I say you can reverse your diabetes, What I mean is you can beat the awful consequences the disease brings such as the cardiovascular problems, strokes, kidney disease and so on.

The beating-diabetes diet is simple. It requires a small amount of discipline.

You can reverse type 2 diabetes by eating foods that are :

(1) low in sugar
(2) low in fat
(3) low in salt,
(4) high in fiber and that
(5) are digested slowly.

The easiest way to do this is by concentrating on natural, unprocessed foods that are mostly plants. You also need to avoid all dairy products and eggs, and to drink plenty of water.

The fundamental cause of type 2 diabetes is fat blocking the receptors in your muscle cells, leaving glucose (produced by the digestive process) and insulin (produced by the pancreas) swirling around in your bloodstream. This condition is called insulin resistance.

The diet works because it minimizes your intake of fat so that, after a month or so, the fat blocking the receptors in your muscle cells will have disappeared.  This fat is normally in your midsection.

Unblocking the receptors ensures that the insulin can do its job of opening those receptors to get the glucose out of your bloodstream and into cells, thus ‘reversing’ your diabetes.

As well you should also take up some mild exercise, such as walking, gardening, swimming, dancing , etc. This will help stimulate your muscle cells to use the energy (glucose) floating around in your blood stream.

Also, you can give the reversing-diabetes diet a boost in several ways using various supplements:

Vitamin D

Low levels of vitamin D3 Vitamin D3 Supplement by Just Potent :: 500 Softgels :: 5000 IU :: Strong Bones & Immune Health :: Full Benefits of the Sun in a Tiny Softgel :: 500 Days of Uninterrupted Supply :: Gluten Free New Price: $19.99 Old Price: $19.99 (as of 12/17/2017 14:26 America/New_York) have been linked to both pre-diabetes and full-blown diabetes. A lot of people have a vitamin D deficiency.

A research paper entitled Lipoprotein lipase links vitamin D, insulin resistance, and type 2 diabetes: a cross-sectional epidemiological study, undertaken by Chinese researchers and published in January 2013 in Cardiovascular Diabetology, showed that even a minor defecit in vitamin D3 can increase the risk of diabetes by more than 90%.

So how do you increase your intake of vitamin D3?

You can get sufficient vitamin D3 by getting outside for just 10 minutes or so a day in the midday sun… with a lot of skin showing which might be a little rough in the winter but thank god there are supplements

You could also get plenty of vitamin D by eating oily fish (tuna, sardines, mackerel and salmon), free-range eggs, grass-fed beef, liver and dairy products. But these foods contain copious amounts of fats which you need to minimize if you are to reverse your diabetes.

For diabetics, therefore, the best way to get sufficient vitamin D3 Vitamin D3 Supplement by Just Potent :: 500 Softgels :: 5000 IU :: Strong Bones & Immune Health :: Full Benefits of the Sun in a Tiny Softgel :: 500 Days of Uninterrupted Supply :: Gluten Free New Price: $19.99 Old Price: $19.99 (as of 12/17/2017 14:26 America/New_York) is to take a supplement. The recommended dosage is 8,000 IU’s (international units) a day.

Guava

The leaves, stems and flesh (but not the skins) of the tropical guava fruit block the digestion of carbohydrates which reduces spikes in blood glucose. Consuming pealed guava also makes the development of insulin resistance less likely and helps improve the blood sugar levels of diabetics.

If fresh guava is available in your locality you should eat it daily. If not, you can get guava tea Guava Leaf Tea 120 Individually Wrapped Teabags New Price: $59.99 Old Price: $59.99You Save: $40.78 (as of 12/17/2017 14:26 America/New_York) made from dried leaves at your local health food store or online. A cup a day (or more) is highly recommended.

Vanadium

Vanadium Source Naturals Vanadium with Chromium, 180 Tablets New Price: $12.60 Old Price: $12.60 (as of 12/17/2017 14:26 America/New_York) is a trace mineral that acts like insulin.

Vanadium reduces spikes in blood glucose and insulin levels by helping to move blood glucose into muscle cells and by inhibiting the absorption of glucose from the gut.

In a study described in Rare Earths: Forbidden Cures, Rare Earths: Forbidden Cures New Price: $21.95 Old Price: $21.95 (as of 12/17/2017 14:26 America/New_York) a book published in 1994, diabetics took daily supplements of vanadium… their average blood glucose levels dropped by 10% in only three weeks.

You can use vanadium by taking it as a supplement… 500 mcg three times a day… but:

Caution:Do not exceed 10 mg a day.

Berberine

Berberine Amazing Formulas Berberine 500mg 120 capsules - Supports Immune Function, Glucose Metabolism and Cardiovascular & Gastrointestinal Function New Price: $19.89 Old Price: $19.89 (as of 12/17/2017 14:26 America/New_York) is a plant nutrient found in the roots, rhizomes, stems and bark of medicinal herbs such as barberry, tree turmeric, Oregon grape, goldenseal, yellowroot, Chinese goldthread, prickly poppy, and Californian poppy.

In the 1980s, Chinese doctors discovered that berberine can normalize blood glucose levels. It does this by decreasing insulin resistance, by decreasing the production of sugar in the liver, and by increasing the ability to breakdown glucose inside cells.

To lower the levels of sugar in your blood, you should take a supplement… one 500 mg capsule with meals two or three times a day.

Caution: I am not a medical doctor and my strong advice is that you consult your doctor before you stop taking your prescribed diabetes medications.

I do believe though that you are your best advocate and doing your own research and trying to stay off diabetes medications by improving your diet and by exercise is worth a shot. In my case my doctor agreed with this approach and I have thus far avoided taking diabetic medications to control my insulin levels

This article is based on an article by Paul D Kennedy

Paul D Kennedy is a type 2 diabetic. He used his skills as an international consultant and researcher to find a way to control his diabetes using diet alone and, about seven years ago, he stopped taking medications to control his blood glucose levels.   His book, Beating Diabetes, How to Defeat type II Diabetes is available  from Amazon.

 

BEST TOTAL BODY EXERCISE FOR TYPE 2 DIABETES: LEVEL 1

BEST TOTAL BODY EXERCISE FOR TYPE 2 DIABETES: LEVEL 1

No high impact activities, no weights, just the best exercise for increasing insulin sensitivity and lowering glucose levels. Developed in the Fitscript Diabetes …

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Athletic Insulin Pump Case with Strap for Medtronic, t:slim, and Animas (22″, t:slim Black)

Sizing: Insulin Pump Straps are made from velcro-elastic, aka: Velstretch and are very soft and comfortable to wear. Please order one size larger than your measurement to ensure an adjustable fit. Color: Color is CRITICAL to fit, as Medtronic, Animas, and t:slim all have slightly different dimensions. Please choose your appropriate make of Insulin Pump when choosing color. The case/strap is designed with the athlete in mind, as athletic clothing often lack pockets. The pump is held in place with a neoprene pocket and attached to your body via an elastic strap secured by heavy duty velcro. The pump slides in and out effortlessly, so you have access to your pump’s features. We spend $39.95 on an Otterbox for our $600 phones: Shouldn’t our $7,000 Insulin Pumps be protected too? 2 millimeter Neoprene serves double duty in providing insulation, keeping things cool on a warm day and warm on a cool day. This product is made in America with the assistance of a disabled veteran: cases are made-to-order. Please allow 1-2 business days for assembly and shipping.

Prediabeties defined

Welcome to the War On Diabetes Keeping It Simple Series. Today we answer the question, What is Prediabetes?
There’s that prefix – pre. How bad can it be? It’s not really diabetes.
That’s what I though when I was diagnosed with Prediabetes. A lot of folks who go on to get Type 2 Diabetes are first told they have Prediabetes. But do we listen? Not very often. I certainly didn’t.
I heard those urban legends about folks who had reversed Prediabetes. Every story involved long, sweaty workouts at the gym and those weren’t for me. And, those tofu diets. Just no. It was PRE-diabetes, after all.
So, what does it mean when you are diagnosed with Prediabetes? It’s a warning that if you don’t do anything, you are on the road to getting Type 2 Diabetes.
Okay, so you understand that Type 2 Diabetes usually follows Prediabetes. But, can you reverse Prediabetes, or delay the onset of full-blown Diabetes? The short, simple and true answer is YES.
First, how does your doctor know you have Prediabetes? You have been given an A1C blood test – they can determine through the magic of science how much sugar, aka glucose, has been in your blood during the last 60 to 90 days.
The results of this test generally fall between 4.0 and 13.0. Lower numbers are better. Up to 5.7, you’re good. 5.7 to 6.4 and diagnosed with Prediabetes. Above 6.5, and you have Type 2 Diabetes.
And, you are not alone. There are 86,000,000 people with Prediabetes in the United States. That’s the combined populations of Texas, Florida, New York, Illinois and Arizona. Every man, woman and child.
It just takes two simple steps to reverse, or slow, Prediabetes. Two simple steps – Diet and Exercise.
The Diet should be heavy on fresh vegetables, some fresh fruit, whole grains and proteins. See the plate? Use it as a guide. The great thing is that it’s a diet you can live very well with.
You might need to lose a little weight. How much? A loss of even 10% of your body weight can make a huge difference not just in fighting Prediabetes.
I really didn’t even like the idea of exercise. So, I chose one that I knew I would do – and you need to do the same thing. Take a look at the list of exercises and activities. Find ones you will do and do them.
With a just a little adjustment here and there, you can either reverse or slow Prediabete. Either result is great. And, by the way, you might just enjoy the best health of your life! You can do it.
Don’t want to wait for more videos? You can go to Amazon and get the book, Winning Your War On Diabetes for the Kindle.

You can also go to warondiabetes.org to get information right now. Subscribe to the blog for the latest news and encouragement.

Video: Cleveland Clinic’s Top 5 Tips for Managing Diabetes – Parade

Video: Cleveland Clinic's Top 5 Tips for Managing Diabetes - Parade - Parade Video: Cleveland Clinic’s Top 5 Tips for Managing Diabetes – Parade – Parade

Fri, 11 Nov 2016 10:04:35 GMT

For National Diabetes Month in November, Parade teamed up with Cleveland Clinic to gauge public awareness of diabetes and its symptoms. Though 53 …and more »

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Prediabetes ; Not the End of The World

Almost 90 million Americans have it, but even though the condition can carry long-term life-threatening consequences, they may have no idea of the dangers.

Prediabetes  which, in up to 30 percent of cases, can lead to full-blown Type 2 diabetes within five years, according to the Centers for Disease Control and Prevention .

“It’s not a doomsday message, and it doesn’t mean you have to turn your whole world upside down because you’re prediabetic,” says Renu Mansukhani, a doctor at the National Center for Weight and Wellness in Washington in a recent Wahington Post article.

“Even just small lifestyle changes can make a big difference,” Mansukhani says.

First, , if you get a blood test back that indicates you are prediabetic, talk to your doctor about what it means and whether you should retake the test, as false positives are common.

If a second test comes back positive, make small, incremental lifestyle changes that will improve the condition for most people — but not all.

Diet: The first piece of the puzzle

 

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One thing you do have control over is what you eat on a daily basis.

Having prediabetes doesn’t mean you can never eat a doughnut again, but it needs to be a rare treat.

The idea is to replace  simple carbohydrates (such as processed foods, fruit and milk products) with complex ones (whole grains, beans and vegetables), says Rebecca Scritchfield, a registered dietitian in Washington.

“You want to get quality carbs with lots of fiber with each meal. Combine that with protein and fat, and you can avoid spikes in your blood sugar,” Scritchfield says.

Still, she doesn’t suggest that you cut out fruit because it’s relatively high in sugar.

Pick fruits with less sugar — like berries and kiwi,” she says.

Fruit juices, though, should be avoided. They lack fiber and are high in sugar, a combination that often creates blood sugar spikes.

So instead of a glass of orange juice, eat an orange and drink a glass of water.

Along with complex carbs such as vegetables (which should take up half your plate), your meal should have protein and fat, which will help you feel satiated and “stop you from overeating carbs.

 

Exercise-The Second Piece

weight lifting photo

But there is another way — along with food changes, or by itself — to reduce the amount of sugar getting stuck in your bloodstream: Exercise.

Because sugar is the No. 1 fuel that muscles use for movement, exercise helps lower blood sugar.

“The big, overarching thing about exercise is that it is one of the most efficient ways to reduce insulin resistance [and lower blood glucose levels],” says Kyle Stull, a master instructor for the National Academy of Sports Medicine.

Insulin is a hormone created in the pancreas that helps deliver sugar (from food) to the muscle cells (for movement).

When insulin is resistant, it is less effective in getting the sugar — the fuel — to the muscle cells.

But with exercise, insulin becomes more sensitive, Stull says, and some studies show that blood glucose levels fall by as much as 15 percent or more after aerobic exercise.

In fact, one study showed that just 20 minutes of moderate exercise could reduce diabetes risk by 46 percent.

It has also been shown that exercise even without weight loss can reduce the risk significantly but that weight loss combined with exercise is even more effective.

What kind of exercise is the most effective, and how much of it should you do?

The recommended amount of moderate aerobic training is 30 minutes per day, he says. You can also shorten the duration and up the intensity for similar improvements, he says.

Resistance training has also been shown to help control blood sugar, and a benefit of resistance training is the building of lean body mass, leading to improved resting metabolic rate and weight loss.

“The main thing is to do something,” Stull says. “Time is the biggest obstacle. But if you can just do 10 to 20 minutes, it will make a difference.”

What if you make all these positive changes and your blood glucose level still isn’t going down — and maybe it even goes up over time?

“It’s not your fault,” Mansukhani says. “We know there is a group that doesn’t respond. In their case, medication might be necessary.” Some patients even undergo weight-loss surgery to help deal with their increased risk,

Bear in mind that incremental lifestyle changes that encourage less stress, more sleep, healthier eating and more exercise have benefits beyond diabetes prevention.   Remember, baby steps.

“Don’t try to cut carbs completely — you’re setting yourself up. But maybe choose an apple instead of an apple crisp or doughnut,” Scritchfield says.

Change your diet and add some exercise and monitor and track your blood sugar and you will be headed in the right direction.

 

 

Diabetes: Yet another reason to get out of that chair

treadmill desk photo
Photo by drothamel

( CNN) We already knew that sitting, one of most people’s favorite activities, is a possibility killing you, but now we have new proof that before it gets you, you may get type 2 diabetes, too .

How

Earlier analyzes have shown that sedentary behavior can lead to kind 2 diabetes and many other illness including cardiovascular problems, cancer and other chronic conditions. There’s a reason physical inactivity has been identified as the fourth-leading risk factor for demise for people all around the world, according to the World Health Organization .

So what can you do to reduce your sitting period?

There are some really simple things. Experts indicate one may be as simple as being aware of exactly how much you sit. Construct it a objective to get up for a few minutes every hour. Some pedometers will now even send you reminder notes to get up if you get too engrossed in your work. If you do have to sit for your work, switch to a standing desk.

You may want to click on the images below to look at a few more alternatives particularly if you work from home.


If you watch TV at night, don’t zoom ahead during the commercials with your DVR. Instead walk around or at the least stand up during the display break.

Whatever you do get up and move. Your body will thank you if you do.

Follow CNN Health on Facebook and Twitter .

Read more: www.cnn.com

Photo by drothamel