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Activity, activity, activity , the only way to good health

 

The news media, this week has been talking about the rise in type 2 diabetes amongst especially men in the UK. So what is diabetes?
This is a condition in which glucose ( sugar) levels in the blood are too high. There are two main types of diabetes, type 1, where your body doesn’t make any insulin, and type 2, where your body can not use the insulin it produces. Usually due to  EXCESS FAT in organs. This prevents the insulin from working effectively.
Diabetes increases your chance of developing cardiovascular diseases. So what is the solution, and this lies in getting active.


The need to get active cannot be overemphasised, we need to get more active.

Diabetes is on the increase in the UK and America, purely because we are too busy chasing money. Money is important, but so is your health. We need to be in good health to be able to chase money.
If exercise were to be in a pill form, it would have been very cost effective. Sadly it isn’t and therefore the only way is to stay active.
Join a gym, this as other benefits, like meeting people which could be useful if you are in business or if looking for a companion.
To stay healthy or improve health, adults need to do two types of physical activity each week: aerobic and strength exercises.


How much physical activity do you need to do each week depends on your age.
For now, I would duel with those adults 65 and over, because I fall into that category.
You require moderate aerobic activity, such as cycling or walking, pushing a lawn mower, ballroom or line dancing every week.
You need to strengthen muscles in your legs, hips, back abdomen, chest shoulders and arms at least twice a week.

To stay healthy, adults aged 19-64 should try to be active daily and should do:

  • at least 150 minutes of moderate aerobic exercises such as cycling or brisk walking every week, and
  • Strenght exercise on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)


So get cracking and live longer, go for it.


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Some effects of carrying too much weight

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Research shows that colon, rectum, prostate, breast, uterus, cervix and ovary are all associated with being overweight. The more reason why we should maintain a reasonable weight

a) Being overweight puts one at risk of post operative complications.

b) Cardiovascular diseases is another so staying slim is advised.

c)Hypertension, as a result of high blood pressure, is another. The heavier one is the likelihood of having raised blood pressure.The UK presently is one of the most obese countries in Europe at present.

Overweight puts a strain on our joints, carrying too much weight, is likely to bring about arthritis.



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Reason why you should drink less

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Alcoholic beverages have very little nutritional value, they are what is known as ’empty calories’ however their calorific values are high. High but empty. Alcohol is mainly made from sugars or starch. In Russia vodka is brewed from potatoes, whilst in the Caribbean where there is a lot of sugarcane, you find rum in abundance. A shot of whiskey contains 64 calories, about 20 calories more than a slice of bacon
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A unit of 1/2 a pint of beer has 100 calories, whilst a small glass of wine contains 100 calories. Also, a 1.5-ounce shot of gin, rum, vodka, tequila has about 100 calories

Some people think a few drinks don’t matter, and that it is made up of mostly water, but that is where they go wrong.

So the whole thing is about moderation, which is the watch word.

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Quote from NHS choices

TIPS ON CUTTING DOWN
If you regularly drink more than 14 units a week, try these simple tips to help you cut down.
Fourteen units is equivalent to six pints of average-strength beer or 10 small glasses of low-strength wine.
Make a plan
Before you start drinking, set a limit on how much you’re going to drink.
Set a budget
Only take a fixed amount of money to spend on alcohol.
Let them know
If you let your friends and family know you’re cutting down and it’s important to you, you could get support from them.
Take it a day at a time
Cut back a little each day. That way, every day you do is a success.
Make it a smaller one
You can still enjoy a drink but go for smaller sizes. Try bottled beer instead of pints, or a small glass of wine instead of a large one.
Have a lower-strength drink
Cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). You’ll find this information on the bottle.
Stay hydrated
Have a glass of water before you have alcohol and alternate alcoholic drinks with water or a soft drink.
Take a break
Have several drink-free days each week.
Benefits of cutting down
The immediate effects of cutting down include:
feeling better in the mornings
being less tired during the day
your skin may start to look better
you’ll start to feel fitter
you may stop gaining weight
Long-term benefits include:


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How I diverted my journey to ‘diabetes city’

bread-2178874_1920It was during a routine health check that my GP requested for a blood test. This test included a fasting blood test for diabetes. A couple of days later I had a phone call from the surgery requesting that I contact my GP immediately, which I did. I was informed then that my blood/sugar level was on the high side, and that I needed to have a glucose tolerance test. This test confirmed what was suspected I was on the border to type 2 diabetes. ( So what  is diabetes quotes from NHS choices) and the harm associated with it.)
Quote from NHS choices

Diabetes is a lifelong condition that causes a person’s blood sugar level to become too high.
The hormone insulin – produced by the pancreas – is responsible for controlling the amount of glucose in the blood
There are two main types of diabetes:
type 1 – where the pancreas doesn’t produce any insulin
type 2 – where the pancreas doesn’t produce enough insulin or the body’s cells don’t react to insulin
These pages are about type 2 diabetes. Read more about type 1 diabetes.
Another type of diabetes, known as gestational diabetes, occurs in some pregnant women and tends to disappear after birth.
Symptoms of diabetes

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The symptoms of diabetes occur because the lack of insulin means glucose stays in the blood and isn’t used as fuel for energy.
Your body tries to reduce blood glucose levels by getting rid of the excess glucose in your urine.
Typical symptoms include:
feeling very thirsty
passing urine more often than usual, particularly at night
feeling very tired
weight loss and loss of muscle bulk
Read more about the symptoms of type 2 diabetes.
See your GP if you think you may have diabetes. It’s very important for it to be diagnosed as soon as possible as it will get progressively worse if left untreated.
Read about how type 2 diabetes is diagnosed.
Causes of type 2 diabetes

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Type 2 diabetes occurs when the body doesn’t produce enough insulin to function properly, or the body’s cells don’t react to insulin. This means glucose stays in the blood and isn’t used as fuel for energy.
Type 2 diabetes is often associated with obesity and tends to be diagnosed in older people. It’s far more common than type 1 diabetes.
Read about the causes and risk factors for type 2 diabetes.
Treating type 2 diabetes

As type 2 diabetes usually gets worse, you may eventually need medication – usually tablets – to keep your blood glucose at normal levels.
Read more about the treatment of type 2 diabetes.
Complications of type 2 diabetes

Diabetes can cause serious long-term health problems. It’s the most common cause of vision loss and blindness in people of working age.
Everyone with diabetes aged 12 or over should be invited to have their eyes screened once a year for diabetic retinopathy.
Diabetes is also responsible for most cases of kidney failure and lower limb amputation, other than accidents.
People with diabetes are up to five times more likely to have cardiovascular disease, such as a stroke, than those without diabetes.
Read more about the complications of type 2 diabetes.
Preventing type 2 diabetes

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If you’re at risk of type 2 diabetes, you may be able to prevent it developing by making lifestyle changes.
These include:
eating a healthy, balanced diet
losing weight if you’re overweight, and maintaining a healthy weight
stopping smoking if you smoke
drinking alcohol in moderation
taking plenty of regular exercises
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My GP likened it to someone waiting at the train station for the train to diabetes city. I was referred to a diabetic nurse who was to manage my diabetes. It was during the session with the nurse that, following from all the information, that had been passed on to me, I was determined to cure myself of that diabetes.
Basically, this evolved lifestyle changes: diet, exercise habits.
I quickly signed up with a local gym, something I had always wanted to do anyway. Losing weight is one of the many ways of getting rid of it, so I engaged the help of a personal trainer only for the introductory period. I needed to lose weight, so took to visiting the gym at least three times a week.
My diet changed, fewer carbohydrates, more low-level protein, and more fruit and vegetables. I kept a diary of my gym activities, gradually I began to lose weight, I felt better for myself, slept better as well. Prior to that sometimes I found myself staying up at night not able to sleep.
Incidentally, apart from the suspected diabetes, I also had a problem with my knees. I had arthritis I had been advised by the musculoskeletal department to undertake exercises that would strengthen the muscles in my thigh which hopefully would ease the pressure on my knees.

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The lifestyle changes did make a significant difference; subsequent test revealed that my blood/sugar level had gone back to normal. My arthritis had disappeared. I have diverted my trip to ‘diabetes city’, and on the train to ‘Good city’. I will forever continue going to the gym and working out. This has been an eye opener, So my advice is that we should not wait to be told that we were on the border to acquiring ‘diabetes citizenship’, let’s make those lifestyle changes right now. For more information on similar topics please look us up on www.youhavealife.com/ keep living a healthy life, ‘’your health is your greatest asset so take care of it’’


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How we can slow down the aging process

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Ageing is the process of becoming older; in humans, it represents the accumulation of changes over time. This involves psychological, physical and social changes.
As the body ages, the number of its healthy cells reduces, and the body loses reserves. its glucose tolerance capacity reduces the body changes because individual cells change as well as organs. These changes result in changes in function and appearance. The first signs of ageing involve the musculoskeletal system, the eyes, ears and others.
As the cells age, they function less, eventually, old cells must die to make room for new ones. Cells only last so long, because they divide over a limited number of times.

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Antioxidants are the key to slowing the ageing process, antioxidants because they prevent the body from destruction from oxidation.
Primary antioxidants are found in many foods, including fruits and vegetables. Vitamin A, C, E, and trace mineral selenium They are also found in dietary substances like Beta-carotene. Some are also manufactured by the body as by-products of cellular action.
Antioxidants are a type of molecule that can neutralise free radicals, which are unstable and highly reactive.
Free radicals are the result of a split of weak bonds, existing in cells. they are very unstable and react very quickly with other compounds.
Free radicals are necessary for small quantities because they detoxify the body, they destroy bacteria, viruses and repair damaged cells.

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Why fasting could be good for you

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Fasting is a self-healing mechanism that makes damaged and decomposing cells become stronger. Vital organs are never damaged or digested during this process. Fasting stimulates new cells to grow and regenerates the cell of the brain and other vital organs.
Energy production is enhanced as oxygen levels rise and protein, fat, breakdown, bacterial destruction, and DNA synthesis all escalate.
Enzymes which were free during fasting would have invigorated, and could now work better. Metabolism is better, and all other organs now have enhanced performance.
During fasting, consuming Originally grown produce is always better, canned frozen or packaged juices. are not to be consumed during fasting. Fruits and vegetables should be consumed as fresh as possible in order to derive the most benefit of vitamins and minerals. The enzymes begin to disappear from the juice within ten minutes of picking. Juice fasting virtually means liquid only and not the pulp. Fruit and vegetable juices should not be mixed together.

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Fasting has been used in the treatment of arthritis, toxic poising, psoriasis, eczema, depression, kidney and liver diseases. The immune system would also have enhanced performance.
The most powerful juices are apples and grapes, both of which are very essential.
Both these would rejuvenate and cleanse cells and also attack toxic metals and eliminates them from the body.
However other alternatives would be smoothies which you could find in the shops or order online re Amazon.com

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The problem with managing your weight

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The problem with weight management today is massive because, there are so many schemes available, on the world wide net, in magazines, on tv, claiming to have the solution to our overweight problem.
It is becoming increasingly difficult to determine which is the right one.
Many of the diseases we are confronted with today could be associated with weight gain. We are more cautious of our weight today than ever before. Other factors are that we like to look trendy, so have to be in good shape. Thus the peer pressure. We are bombarded with adverts upon adverts about junk food, through billboards, tv adverts, magazines introducing sugary stuff, so the temptation is great.

2. The slimming world is so commercially successful because of the challenges we face. Due to health reasons, we are made more aware of the consequences of weight gain. There is peer pressure to keep abreast with fashion. That said, there is a strong attraction to junk foods and sugary desserts and so on, which come cheap. On top of all this the pressures of the modern world, and our attempt to succeed makes us want shortcuts to everything. So instead of for example cooking from scratch, we opt for the quickest solution, which is junk food. These without a doubt are fattening
The slimming industry is aware of the problems that confront us is coming out on tv, magazines, billboards, newspapers with adverts on how to win.