The theme of my last blog focused on how whole fitness can impact cancer; this week's blog focuses on how whole fitness can impact diabetes.
It seems you can't pick up a newspaper or magazine without seeing a feature on the diabetes epidemic overwheleming the U.S. and other westernized nations.
Although 8% of the population has this disease, there's still a lot of confusion as to what is diabetes.
There are three types of diabetes: Type 1, Type 2 and gestational. All are caused by the body's inability to make or utilize insulin. Without enough insulin glucose stays in the blood and can subsequently cause damage to the kidneys, heart, eyes, nerves and other organs.
Type 2 diabetes is onset in adulthood and although there are several factors involved, the best predictor of developing this form of the disease is being overweight or obese and having a sedentary lifestyle.
There are other factors like the existence of high blood pressure, age and family heredity, but as a person diagnosed with diabetes, you as the individual still have the power to impact the disease. In treatment of diabetes, whole fitness techniques meaning diet, fitness and attitude, can be key to minimizing the effects and subsequently, the insulin dependency.
Additionally, adopting positive whole fitness behaviors can help with the following:
1. Improving blood glucose management
Activity makes your body more sensitive to the insulin you make. Activity also burns glucose (calories). Both actions lower blood glucose.
2. Taking less insulin or diabetes medication
Activity can lower blood glucose and weight. Both of these may lower how much insulin or diabetes medication you need to take.
3. Losing weight and keeping it off
Activity burns calories. If you burn enough calories, you'll trim a few pounds. Stay active and you'll keep off the weight!
4. Managing stress
Stress not only affects your blood sugar levels, but also your ability to remember other key components like medication. Exercise can relieve stress, but I would always suggest opening your mind to other areas like dance, yoga even meditation. A nice stroll with a friend or pet provides both activity and stress release.
5. Meeting dietary needs and goals
Eating to impact diabetes in the most beneficial way is key. Practice eating several meals of wide variety, including fruit and vegetables, and distributing them every 3-5 hours. Keep the meals low in added sugar and fats and high in fiber.
For people with diabetes, the total amounts of carbohydrates consumed each day must be monitored carefully.
Of the different components of nutrition -- carbohydrates, fats, and proteins -- carbohydrates have the greatest influence on blood sugar levels. The foods recommended for a diet to control blood glucose (or sugar) are good for those with diabetes... and everyone else!
Managing the disease of diabetes is well within our control. Never let the disease define you. While you may be a person who has diabetes, but by considering yourself a diabetic, you allow the disease to take the forefront.
Stay informed and stay ahead the disease.
NOTE: Any exercise or nutrition program being used in conjunction with disease treatment should be recommended or supervised by the client's physician.
Be well.
Alicia
Health & Wellness Articles & Updates from Evolution Total Wellness's, Owner Alicia Kirscheneheiter
Wednesday, September 30, 2009
Thursday, September 24, 2009
Tuesday, September 15, 2009
Beating Disease with Whole Fitness
Much of the news on the benefits of diet, fitness and attitude -- what I like to group together under the Whole Fitness umbrella -- focuses on prevention. I am among the first to jump on the wellness benefits bandwagon.
However, many of my clients, as well as much of the general population, don’t come to wellness as prevention first. They often come to the idea of wellness only after a diagnosis of some scary medical condition.
One of the things I focus on with my clients is the benefits of whole fitness even after there has been a diagnosis of disease. There is concrete medical evidence that incorporating whole fitness into the treatment of many diseases can reduce symptoms, impact treatment and improve quality of life.
One particular disease that is very near and dear to me is cancer.
Cancer is the #2 killer of Americans, responsible for over 23% of all deaths and only second to heart disease, according to recent statistics prepared by the American Cancer Society. This year alone, an estimated 1.5 million new cases of cancer will be diagnosed.
How can the whole fitness approach impact cancer treatment?
Studies have found that exercise has positive effects on physical and psychological functioning of cancer patients... even while in treatment. Some of the benefits of adding a whole fitness regimen to cancer treatment are:
• decreased body fat • increased lean muscle mass • decreased nausea and fatigue • improved natural defense mechanisms • improved sense of control • improved mood • improved self-esteem • self reported improved quality of life
Exercise has increasingly been recognized to help people stay with treatment and feel better about their life. Whole fitness can give cancer patients feelings of control and hope. It may even be a way to increase interaction with family and friends.
Any exercise program being used in conjunction with disease treatment should be recommended or supervised by the client's physician.
However, studies and experience continue to show that wellness can be incorporated at any age and any stage.
Be well.
However, many of my clients, as well as much of the general population, don’t come to wellness as prevention first. They often come to the idea of wellness only after a diagnosis of some scary medical condition.
One of the things I focus on with my clients is the benefits of whole fitness even after there has been a diagnosis of disease. There is concrete medical evidence that incorporating whole fitness into the treatment of many diseases can reduce symptoms, impact treatment and improve quality of life.
One particular disease that is very near and dear to me is cancer.
Cancer is the #2 killer of Americans, responsible for over 23% of all deaths and only second to heart disease, according to recent statistics prepared by the American Cancer Society. This year alone, an estimated 1.5 million new cases of cancer will be diagnosed.
How can the whole fitness approach impact cancer treatment?
Studies have found that exercise has positive effects on physical and psychological functioning of cancer patients... even while in treatment. Some of the benefits of adding a whole fitness regimen to cancer treatment are:
• decreased body fat • increased lean muscle mass • decreased nausea and fatigue • improved natural defense mechanisms • improved sense of control • improved mood • improved self-esteem • self reported improved quality of life
Exercise has increasingly been recognized to help people stay with treatment and feel better about their life. Whole fitness can give cancer patients feelings of control and hope. It may even be a way to increase interaction with family and friends.
Any exercise program being used in conjunction with disease treatment should be recommended or supervised by the client's physician.
However, studies and experience continue to show that wellness can be incorporated at any age and any stage.
Be well.
Monday, September 7, 2009
Slow and Steady Wins the Wellness Race
Slow and steady wins the race. It's a very true and important phrase... especially in the wellness arena.
I know there are many grandiose advertisements out there -- catchy come-ons that promise you will "get healthy, lose weight, and drop 5 sizes in 30 days!" The reality is that in order to achieve such a drastic change a drastic change has to be made by you.
For example, if you have never exercised before and commit to 2 hours in the gym every day for 30 days, you will see big differences. However, once the novelty wears off (and it typically will about 4 weeks into your resolution) your everyday life kicks in again.
We soon lose any gains we've made and we become disappointed and discouraged.
With that being said, if you commit to small lifestyle changes you can still get tremendous health and wellness benefits. By leaps and bounds you are far more likely to stick with it.
In Wellness, Attitude is Everything
One of the most import things I can stress to anyone is that many times the difference between people who succeed at achieving wellness and the people who do not is attitude.
Wellness is a state of mind. A lesson I try to teach my clients with diabetes is to move from saying, "I am a diabetic" to "I am a person that has diabetes." The difference? Saying and believing you are a diabetic gives the disease the power -- you end up with a feeling of no control.
Once you have control you can have change.
Physical Activity is a Must
Got 30 minutes a day to spare? That's the length of one sitcom or half a Law & Order episode. It’s also the recommended amount of moderate activity a person needs 5 times a week, according to the American College of Sports Medicine and the American Heart Association.
If you want to streamline, try 20 minutes of vigorous activity just 3 times a week. That too will do the trick.
Strength training twice weekly is also recommended for added benefit.
The beauty of this plan is that you do not need to do all 30 minutes in a single session. Three 10-minute bouts of activity throughout the day is totally acceptable!
Let’s Eat!
I am a big believer of never telling anyone that they can’t have something. Truthfully, it's my experience that if I say no to Oreos, it only makes things worse.
I subscribe to the adage everything in moderation.
What does that mean exactly? Well, it means if you want an Oreo, have an Oreo… but please do not munch your way through an entire row!
Everything in moderation also means incorporating fruits and vegetables whenever you can, cutting back on processed foods and sugars, and filling up on whole grain breads and pastas. Keep red meat to a minimum and spend some more time getting to know lean chicken and fish.
Teach yourself to know what makes a better and more reasonable choice when cravings strike.
Peace of Mind
Total Wellness doesn’t just involve your body; it also involves your mind.
While I am a huge proponent of fitness, I have learned it's important to exercise the mind as well.
Try new things, like yoga, meditation and breathing exercises. The deeper you can relax the better.
One of the leading causes of obesity is stress. Know how to fight it and you will be one giant step closer to your ultimate wellness goals.
Last week, I posted a blog about metabolism. That too contained some of the small steps you can take to make big strides with your health. If you missed it, no worry -- click here and read it now.
I know there are many grandiose advertisements out there -- catchy come-ons that promise you will "get healthy, lose weight, and drop 5 sizes in 30 days!" The reality is that in order to achieve such a drastic change a drastic change has to be made by you.
For example, if you have never exercised before and commit to 2 hours in the gym every day for 30 days, you will see big differences. However, once the novelty wears off (and it typically will about 4 weeks into your resolution) your everyday life kicks in again.
We soon lose any gains we've made and we become disappointed and discouraged.
With that being said, if you commit to small lifestyle changes you can still get tremendous health and wellness benefits. By leaps and bounds you are far more likely to stick with it.
In Wellness, Attitude is Everything
One of the most import things I can stress to anyone is that many times the difference between people who succeed at achieving wellness and the people who do not is attitude.
Wellness is a state of mind. A lesson I try to teach my clients with diabetes is to move from saying, "I am a diabetic" to "I am a person that has diabetes." The difference? Saying and believing you are a diabetic gives the disease the power -- you end up with a feeling of no control.
Once you have control you can have change.
Physical Activity is a Must
Got 30 minutes a day to spare? That's the length of one sitcom or half a Law & Order episode. It’s also the recommended amount of moderate activity a person needs 5 times a week, according to the American College of Sports Medicine and the American Heart Association.
If you want to streamline, try 20 minutes of vigorous activity just 3 times a week. That too will do the trick.
Strength training twice weekly is also recommended for added benefit.
The beauty of this plan is that you do not need to do all 30 minutes in a single session. Three 10-minute bouts of activity throughout the day is totally acceptable!
Let’s Eat!
I am a big believer of never telling anyone that they can’t have something. Truthfully, it's my experience that if I say no to Oreos, it only makes things worse.
I subscribe to the adage everything in moderation.
What does that mean exactly? Well, it means if you want an Oreo, have an Oreo… but please do not munch your way through an entire row!
Everything in moderation also means incorporating fruits and vegetables whenever you can, cutting back on processed foods and sugars, and filling up on whole grain breads and pastas. Keep red meat to a minimum and spend some more time getting to know lean chicken and fish.
Teach yourself to know what makes a better and more reasonable choice when cravings strike.
Peace of Mind
Total Wellness doesn’t just involve your body; it also involves your mind.
While I am a huge proponent of fitness, I have learned it's important to exercise the mind as well.
Try new things, like yoga, meditation and breathing exercises. The deeper you can relax the better.
One of the leading causes of obesity is stress. Know how to fight it and you will be one giant step closer to your ultimate wellness goals.
Last week, I posted a blog about metabolism. That too contained some of the small steps you can take to make big strides with your health. If you missed it, no worry -- click here and read it now.
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