Type 2 Diabetes: Risks, Signs and Prevention

The prevalence of type 2 diabetes is on the rise. Research studies continue to show increases in the percentage of adults, as well as children who are contracting this disease. What are the risks? What are the signs and symptoms? Can you do anything to prevent yourself or your loved ones from developing type 2 diabetes? Let's find out.

Diabetes is a disease characterized by above normal levels of glucose in the blood. People who suffer from the disease are not able to effectively use the energy from food. The insulin that is produced by their bodies is not used appropriately to help convert glucose into usable energy. As blood levels of glucose rise, the cells of the body are starved of energy. Over the long term, a host of complications occur, such as heart disease, stroke, blindness, amputation and kidney disease.

The risks of developing type 2 diabetes include:

1. Being older and being overweight
   
2. A family history of the disease
3. Native American, African American, Hispanic or Asian American background
4. Gestational diabetes or having at least 1 baby born weighing greater than 9 lbs
5. Being inactive and exercising less than 3 times per week
6. High blood pressure or abnormal cholesterol levels
7. Having polycystic ovarian syndrome (PCOS)
8. Having a history of heart disease or of insulin resistance
   

Unfortunately, millions of people (over 6 million Americans included) have type 2 diabetes and don't even know it. Eventually, they seek medical attention when they are having heart trouble or blurred vision. Common symptoms include:

1. Increased thirst or hunger for no apparent reason
2. Need to urinate frequently, especially at night
3. Unexplained weight loss
4. Open sores that are not healing
5. Lack of energy and fatigue
6. Blurred vision as mentioned above

Diabetes is a long-term progressive disease that will be with you throughout your life. The complications mentioned previously can be delayed through proper medical treatment along with lifestyle changes, however "prevention" is the key. You can reduce your risk of developing type 2 diabetes by:

1. Losing weight (even 10 lbs if you weigh 200 lbs will help reduce the risk)
2. Exercising for a minimum of 30 minutes most days (walking, gardening, etc.)
3. Eating a healthy diet rich in fruit and vegetables and keeping saturated fat levels low.
   
4. Quitting smoking and reducing your intake of sodium (salt) and alcohol.
5. Taking your blood pressure or cholesterol-lowering medication as prescribed by your doctor.

The above recommendations also apply to you if you do develop type 2 diabetes. You should also take care of your feet and see your physician, eye care specialist and dentist on a regular basis. Consider adding yoga or meditation to your weekly regime to help manage any additional stress.

And of course, all of the recommendations apply to your loved ones. Be active and eat well as a family, supporting each other in the achievement of a healthy, fit and fulfilling life.

Have a great weekend!

Sandy Huard, President, Women's Health Supply International

The 6-Minute Abdominal Blasting Workout

Here is a 6-minute abdominal workout that really works:

1. Start with basic crunches. With hands behind your head or at the sides of your head and with legs bent and your feet flat on the floor, try to do 50 slow repetitions. Next add 20 repetitions of the Russian Twist, which consists of raising your shoulders off the ground and slowly twisting your torso from side to side. In this variation of the basic crunch, your right elbow should turn toward your left knee and your left elbow should turn toward your right knee. Be sure to use strict form.
2. Next, move quickly into leg raises. Extend your legs in front of you, making sure that your feet do not touch the floor. Start with your feet together about six inches off of the floor and then raise them to a 45-degree angle. Keep your hands at your sides. Be sure to use your abdominals, not your back muscles throughout this exercise. Do 25 repetitions if possible.
3. Back into another set of 50 basic crunches and 20 crunches with the Russian Twist.
4. Next move into a set of pikes (or v-raises). Lie on your back with your arms and legs extended. Raise both your arms and legs at the same time and try to touch your toes. Repeat for 25 repetitions. On the last repetition, leave your legs straight up in the air so your toes are pointing toward the ceiling. Do 30 crunches using proper form.
5. Back into another set of 50 basic crunches and 20 crunches with the Russian Twist.

The abdominal workout just described is advanced, so do your best and work up to the number of repetitions over the next 2-3 weeks. Before you know it, you will be able to do the entire routine in the recommended 6 minutes. You will feel fantastic and look great and you will have improved your core strength considerably. This will help keep your back injury free as well.

I'm sorry I didn't post yesterday, I was sick in bed most of the day. Even if one of your goals is to be healthy, those viruses don't seem to care.

Until tomorrow!

Sandy Huard, President, Women's Health Supply International

Why You Should Get on the Exercise Ball

The exercise ball (also called a Swiss ball or physio ball) is growing in popularity as a great sculpting tool for your core, as well as your glutes, chest and back. It is ideal for using with many exercises because it conforms to specific positions of your body that are necessary in performing an exercise. The exercise ball also provides you with additional support while relieving your joints of unwanted stress.

Here is an exercise you can perform with an exercise ball, designed to shape your glutes:

Roll onto the ball so that your waist is directly on the top portion of it. Your legs and upper torso should be balanced perfectly on top of the ball.

Maintain a push-up position above the ball, placing your hands onto the floor at your sides so that your elbows are bent at a 45-degree angle. You want your legs to be extended behind you.

With your knees straight, slowly lift your legs behind you, pointing your toes. While your legs are lifting, you want to squeeze your glutes while you exhale. Keep raising your legs as far as they can go and squeeze firmly.

Slowly lower your legs to the starting position and repeat the motion. Try 3 sets of between 16-20 reps for an excellent sculpting routine.You can go to Spine-Health.com and find a great article entitled “Exercise Ball Therapy for Lower Back Pain Relief”. All of the benefits of an exercise ball for relieving back pain are described. This should get you started should you be one of the many women who suffer from lower back pain.

I have 2 different exercise balls at home and I find them to be great sculpting tools, particularly for my abdominals. As well, I have strengthened my back considerably since first starting to use an exercise ball.

If you are an exercise ball devotee or new to this great sculpting tool, let me know about it.

Have a great evening!

Sandy Huard, President, Women's Health Supply International

The Benefits of Yoga

Too often, people begin to have back problems as they age. One probable reason is a weakness in your core area (your abdominals and lower back). One great exercise that helps you to build strength in your core and significantly improve your posture is Yoga. This practice also gives you a more elongated look, increases your flexibility, builds muscle tone and can significantly reduce your stress levels as well.

For a guide to popular Yoga styles, such as Hatha, Iyengar, Ashtanga and Kundalini, visit about.com.

Aside from providing all the great benefits mentioned previously, yoga is great fun and can be a great workout as well. If you'd like to work out at home and are new to yoga, try some of the DVD's offered by GAIAM for your Mind, Body and Health. I am a newbie myself, however I find the instructions in the DVD's for Beginners to be easy to follow and very well explained.

Of course, if you are more advanced and can't get to a class, you can also find a great selection of intermediate and advanced DVD's as well. You'll even find DVD's for kids.

Yoga Journal is a great place to start if you want to learn more about Yoga and its meditative, health, and other great benefits. You can also order a subscription online to the magazine, which is excellent.

Until tomorrow, have a great night!

Sandy Huard, President, Women's Health Supply International

Swimming for Your Family's Health and Fitness

This morning we took the boys to their swimming lessons. It dawned on me that discussing swimming as an ideal family and solo exercise would make a great post for today.

Swimming is an activity that you can enjoy at any age. Babies as young as 6 months old can join a swim program with a parent or guardian and begin to feel comfortable in the water at a very young age. After all, we spend almost ten months floating in amniotic fluid, so in essence we've come from water. And, this you can see with the very young.

While swimming with my youngest Sebastien (2 yrs old) in his Guardian Swim class this morning, I really noticed something. It seemed that the younger the child, the more he or she was enjoying the lesson from the "get go." They just seemed to be "born to swim." They were the first ones to put their faces in the water and the ones least bothered by going under water.

Now, of course people of all ages can enjoy swimming as a leisure activity and can take swimming lessons and aquatic programs of all types. The activity you choose will depend on your level of fitness, any mobility issues you may have, and your health and fitness goals.

As an avid swimmer from a very young age, a swimming/aquatics instructor and lifeguard for many years, I can tell you that it is never too late to start. I have taught children and adults of all ages, from 6 months old to the very elderly. If it is possible for you, my advice is to get your kids into a program by the age of 4 so that they may keep up with their peers. If you are starting later, you can choose a private or semi-private program so that your children can have individual attention. They are much less likely to feel out of place in a class with children much younger then themselves, and they are much more likely to catch up quickly.

Here's where the benefits of swimming come in. Not only is swimming great for your heart and your cardiovascular conditioning, but it is a great "family" activity that you can do all year long. If you haven't been swimming in years or have never learned to swim, than you don't know what you're missing. It is truly a fabulous feeling to be buoyant in the water, it's as though you are "floating". As your strength builds, so will your confidence and so will your endurance and physical conditioning. Your children and grand-children will love to participate along with you as well, but you can also choose to go for a swim or take a swimming or aquatics class just for you. As you focus on your breathing or your strokes or your swim rhythm, you'll quickly notice that swimming will alleviate a great deal of stress. That's a great side benefit too.

One last note about swimming lessons for the whole family. Simply put, it is absolutely a necessity to learn to swim. There are just too many dangers that exist if you ever find yourself near water. From lakes, to beach vacations near the ocean, to campgrounds, to the watering hole on your Father's farm, you and your children must be prepared. Every summer there is an incident of a young child wondering off from the family picnic and later found drowned. Those are the tragedies you can avoid. Once you or your child has mastered the back float, you are well on your way to avoiding such an event. So take heed.

Now as you can tell, I am a huge proponent of learning to swim for the sake of safety, for the sake of fitness, for the sake of health and wellness, and for the sake of family togetherness. But I am also an advocate of swimming for young children because it can lead to a phenomenal leadership experience should they choose to become instructors and lifeguards. And it generally pays well too.

So, that's it. Have a great night and a great day tomorrow.

"Healthy. Fit. Living Fully." for you and your family.

Sandy Huard, President, Women's Health Supply International