Tag: health

  • Set yourself up for success

    Set yourself up for success

    Set yourself up for success

    How to make better New Year’s resolutions

    Is resolution-setting a thing of the past? No way. Don’t give up on setting New Year’s resolutions. But this year, do it the right way!

    Push goals

    “Push goals are the ones you have to push yourself to do; for example, going to the gym after work,” says Kira Lynne, a life coach and registered professional counselor. You do it one day, or a few, but consistency may drop. That is true especially when you start from being entirely sedentary.

    Pull goals

    “Pull goals, on the other hand, pertain to activities you enjoy doing (dance class, yoga in the park, walks with a friend), which makes it easier to stick to your plan, because you love the activity and look forward to it,” says Lynne.

    But before you get started

    Do you drink enough water? Do you get enough quality sleep? Is your food intake adequate for your needs, no matter what life stage you’re in?

    Certain nutritional deficiencies or lifestyle habits can affect our energy levels, which undermine our progress and get in the way of the most carefully set resolutions.

    If it feels like a lot, there’s good news: good habits “stick” to one another. Better sleep enables healthier eating habits, improved energy levels, and a happier mood too.

    Failure comes with nuances

    Inspirational stories can fire us up. We get a routine going, but then life happens, and we don’t show up for a whole week, or two months. Cue shame and feelings of inadequacy.

    But there’s another way to look at it. “It is okay to fall off the wagon, and it’s not a sign of not putting enough effort or not being good enough,” says Lynne. “It’s important to know that when we want to make a change, it’s not [always] smooth sailing.” The opportunity to restart is always there!

    Small steps for long-term goals

    Break up a goal into doable steps. You were hoping for a half-hour jog, but you only have 10 minutes. Do it anyway, mark it as a win, and keep your big running dream alive. A challenging resolution can have a better chance of succeeding than settling for an easy one, because it pushes us to find ways to accomplish it.

    Keeping track of things

    Having an accountability partner is a great way to keep ourselves going, but, says Lynne, “rather than having that someone berate you for not keeping up, think of them as someone to have fun with.”

    If you’re better on your own, go right ahead, but have a reward system in place. “Whenever you fit activity into your day, make a checkmark on the calendar using different colors for different activities, or different colored beads that would go in jars,” suggests Lynne.

    When you reach a certain number of checkmarks or beads, reward yourself with something you like. It makes things fun while also creating positive brain conditioning.

    By Daniela Ginta, MSc, NNCP

    Article Courtesy of Alive Magazine

  • How stress affects our bodies…

    How stress affects our bodies…

    How stress affects our bodies…

    …and what we can do about it

    We tend to think of stress as a bad thing, and that’s certainly fair considering how many chronic diseases and mental health issues are stress related. But we often fail to distinguish between sources of stress and the body’s response to those stressors. In doing so, we downplay our ability to change how we perceive life’s slings and arrows, thereby mitigating the effect of stress on our well-being.

    Understanding the body’s response to stressors and learning techniques to cope with stress are paramount for cultivating health now and minimizing the risk of stress-related disease in the years to come.

    How stress works

    The physiological stress response is triggered when we perceive there is a threat. The stress response, commonly referred to as the “fight-or-flight” response, is mediated by the sympathetic nervous system. Coming face-to-face with a lion, tiger, or bear triggers the adrenal glands to release neurotransmitters such as adrenalin and noradrenalin, as well as the hormone cortisol.

    For most of us, however, our stressors tend to look less like wild animals and more like rising inflation, work deadlines, and family responsibilities. While many of these stressors don’t pose a threat to our immediate survival, the body perceives them as a danger nonetheless, and launches the stress response to help us cope and perform.

    Coping mechanisms

    Acknowledging where you may be taking on unnecessary stressors may be helpful. “Many people with anxiety tend toward perfectionist thinking,” says Dr. Katie Thomson Aitken. This might present as feeling the need to maintain a spotless home at the expense of getting enough sleep, for instance. “This is the type of stressor that can be changed by internal work to challenge and reframe perfectionism.”

    When confronted by a stressor that feels massive, Thomson Aitken recommends reframing the problem by identifying what is within our control and what is not. “This type of thinking moves us from despair to hope,” says Thomson Aitken, “and can make a huge difference in how we experience a stressor.”

    Stress management

    Many people are aware of the benefits of meditation, deep breathing, and yoga for stress management. But oftentimes these practices are overwhelming for those who are new to them and are already feeling stressed.

    In this case, Thomson Aitken recommends getting back to basics by considering the foundations of health. Invest in your bedtime routine, nutrition habits, exercise regimen, mindfulness practice, and social connections. If that still feels like too much, choose one and watch what changes!

    You may benefit from outsourcing your stress management so that you can feel taken care of. Consider acupuncture or massage therapy to reduce stress and promote relaxation.

    Natural supports for stress

    Always chat with your health care practitioner before trying a new supplement to make sure it’s right for you. Supplements commonly used for stress include:

    • ashwagandha
    • L-theanine
    • magnesium
    • vitamin D and omega-3s
    • probiotics

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • The renaissance of rest

    The renaissance of rest

    The renaissance of rest

    How to slow down

    When is the last time you truly rested? As the year draws to a close and a new one is set to begin, let’s recommit to rest.

    According to registered clinical counselor Laura Henderson, rest refers to the act of giving our bodies and minds a break from constant stimuli. “Our society’s ‘hustle culture’ doesn’t value rest,” Henderson explains, “but rest is essential to mental health.”

    Regular rest is thought to help us

    • heal our bodies
    • reduce stress and feel calmer
    • be more productive and more creative

    Types of rest

    According to author, physician, and researcher Dr. Saundra Dalton-Smith, people need seven types of rest to help recover from spending energy in seven key ways.

    Type of restExample
    physical resteither passive, such as sleeping, or active, such as massage therapy
    mental resttaking small breaks in your workday
    sensory resttaking breaks from screen time
    creative restexperiencing art or nature
    emotional restincludes everything from setting boundaries to expressing your emotions
    social restfocusing on relationships that lift you up
    spiritual restfinding belonging and purpose in your life

    Taking some time to contemplate each of these types of rest can help us uncover gaps and come up with an action plan. To start, it could be as simple as taking 10 minutes to savor a cup of tea every morning without any screens or distractions or committing to a daily after-dinner neighborhood stroll.

    Another example is to adopt the “walk, window, water” tactic at work, explains Henderson. That means taking a strategic break every hour or 90 minutes in which you get up and walk to a window, gaze far into the distance (preferably at something in nature, such as a tree), and have a sip of water. This can give our busy minds a moment to calm down.

    Your own personal recipe for rest

    It’s important to remember that our need for rest is highly individual. To find truly restful activities for you, Henderson suggests checking in with your body and how you’re feeling as you go through your day. For example, you might find baking meditative … or you might find it stressful.

    Our need for rest is also prone to change throughout our lives. If you’re a parent of young children, you may find that you crave some time alone or with your partner to recharge and reflect away from your kids. If you’re an introvert with a high-pressure career, you may find that you need extra rest after networking events.

    Proactive rest in the workplace

    Many progressive workplaces are embracing “proactive rest” to help increase productivity, reduce the risk of burnout, boost creativity and problem-solving skills, and improve employees’ quality of life.

    Within a workplace setting, proactive rest can look like the following.

    • encouraging active breaks throughout the day
    • advocating for work-life balance
    • enabling flexible working arrangements
    • providing resources for self-care and stress reduction
    • offering wellness programs

    By Leah Payne

    Article Courtesy of Alive Magazine

  • Listen to the rainbow

    Listen to the rainbow

    Listen to the rainbow

    Color noise for focus

    Even if you’ve never purposefully listened to white noise, or other color noises, you’re likely familiar with its sound. Whirring fans, humming refrigerators, staticky radios, pitter-pattering rain, roaring waterfalls—these are all forms of color noise, or what we call sound that is distributed with a continuous signal. Listening to color noises can improve sleep, increase focus, and enhance learning capacity.

    Listen to the rainbow

    Noise “colors” are distinguished from each other based on their spectral density—in essence, the way that the power contained by the noise signal is distributed over different frequencies. More simply, this refers to the variation in the location on the sound spectrum the noise’s energy concentrates, which subtly changes how the human ear perceives the signal.

    • Pink noise has more energy concentrated at the lower end of the spectrum—so it sounds like white noise with a lower, deeper rumble. Much of what we think of as white noise (including the sound made by white noise machines and white noise soundtracks) is actually pink noise—it’s less grating to our ears and minds.
    • Brown noise, short for Brownian noise and sometimes also called red noise, is a deeper sound more reminiscent of ocean waves.
    • Green noise has a similar frequency to white noise but with sounds that are more like nature and less like TV static.
    • Violet noise and grey noise also have variations of these traits. However, experts say that categorizing sound isn’t an exact science, so the differences between color noises aren’t firmly established and their sounds may overlap.
    • White noise is a uniform mixture of all frequencies detectable by the human ear. Calling noise “white,” therefore, is a nod to the color spectrum, as white light emits all pigments of light at equal intensity.

    Bringing the noise may have benefits

    So, what happens when we listen to color noise? More research is needed to fully understand its impacts on our brains, but one scientific theory, called stochastic resonance, posits that white noise can help us tune out external stimuli and unhelpful internal chatter to focus on other stimuli more clearly.

    Tune in with care

    Experts agree that listening to color noise is completely safe as long as—like with all music—you don’t listen to it too loudly. Listening to anything above 70 decibels for a prolonged period can damage your hearing.

    Start listening

    If you’re intrigued by the concept of color noise, it’s easy to start bringing it into your life and identifying which shades you like best. Try plugging in a pink noise machine while you’re sleeping or putting on a brown noise track during your morning meditation or afternoon report-writing session (particularly if colleagues are talking loudly around your desk!).

    Color noise also works while on the move: if you feel overwhelmed by the sounds of the city during your commute, listening to color noise in your headphones can be a great way to tune out and relax.

    By Isabela Vera

    Article Courtesy of Alive Magazine

  • Come home – to yourself!

    Come home – to yourself!

    Come home – to yourself!

    Find ease this holiday season

    Most cultures and religions have significant days or periods in the calendar year; in this part of the world, several converge in the late December/early January period. Winter solstice, Hanukkah, Christmas, Kwanzaa, and New Year’s are some of them.

    This is potentially challenging, given the possibility for competing demands, conflicting expectations, financial stresses, and social/personal circumstances. Fortunately, there are tools, reframes, and resources that can help us to navigate this season intact and whole rather than frazzled and depleted! Here are some that can help.

    1. Know yourself

    Recognize what this season is like for you. In nature, the winter season is generally associated with quiet reflection, rest, and renewal. It can be a stretch for some of us to shift from this into social celebration mode.

    Identify ways to support yourself in any situations or environments that are typically difficult. This can include deciding in advance how long you’ll stay somewhere, or how you’ll handle tricky relationships as effectively as possible.

    2. Get your priorities straight

    Many people experience competing demands during the holiday season. Other people may be more solitary, whether by choice or happenstance. Regardless, it’s helpful to identify what matters most and what matters least, even if you keep these lists to yourself.

    One approach is to distinguish between what you believe you should do and what you actually want to do. Both of these are at play, and neglecting one can leave us off-kilter. For example, ignoring what you prefer to do can leave you resentful or unfulfilled; however, sometimes that’s a cost you may be willing to pay in order to maintain a family tradition. This can help you decide how you’ll spend your time, energy, and resources; it’s like installing a personal compass.

    3. Set boundaries

    Even if you’re clear about how you prefer to approach the holiday season, you’re not alone. Everyone has their own preferences. This is where boundaries become so vital. The challenge is to see how your preferences can fit with someone else’s, ideally so that no one is disregarded, disrespected, or ignored.

    Your body will give you clues as to how well you’re accomplishing this process: if you’re tired or short-tempered, something may not be working well; if you’re relaxed, present, and energized, this is probably working for you.

    4. Try a stress buster

    Identify what helps you be centered, rested, and clear-headed. These are some things that may help:

    • meditation
    • nature walks
    • napping
    • listening to music
    • hot bath
    • sipping fragrant tea
    • yoga or tai chi
    • journaling

    5. Lean into the potential

    The holiday season is a time of potential. So many people and faiths focus on this season for the opportunity to honor, celebrate, reflect, commune, pray, play, and center. Look for ways to keep yourself well, now and always.

    By Carole Ames

    Article Courtesy of Alive Magazine

  • Nutritious, easy, and beautiful

    Nutritious, easy, and beautiful

    Nutritious, easy, and beautiful

    Bring boards into the everyday

    We already embrace boards as a classic option for a casual party. We’re drawn in by the seemingly elaborate set-up of visually enticing foods. Guests help themselves, choosing what they like, avoiding what they don’t, and maybe even trying something new.

    But all these things can be true for everyday meals—when there’s no party involved. Eating this way can provide an opportunity for everyone to try something new and delicious, in a way that’s fun.

    Sweet and Savory Buckwheat Pancake Brunch Board

    These hearty little beauties make a great base for smoked salmon and a creamy caper and chive sauce. Those who fall firmly on the sweet side of things will be equally delighted when their pancakes are piled high with berries or bananas.
    Print Recipe Pin Recipe
    Servings: 3
    Ingredients Method Notes

    Ingredients
      

    Caper chive yogurt sauce
    • 1 cup Greek yogurt
    • ¼ cup chopped fresh chives
    • 2 tablespoons capers
    • 1 tablespoon lemon juice
    • 1 teaspoon lemon zest plus more for garnish
    • ¼ teaspoon pepper
    Buckwheat caraway pancakes
    • 1 cup buckwheat flour
    • 1 teaspoon baking powder
    • Pinch of salt
    • 2 teaspoons caraway seeds
    • 1 egg
    • 1 cup buttermilk
    • 1 teaspoon maple syrup
    • 1 teaspoon canola oil
    Sweet items
    • 1 pint blueberries
    • 1 pint raspberries
    • 6 strawberries
    • 1 banana sliced
    • ½ cup whole almonds
    • 2 tablespoons hemp hearts
    Savory items
    • 6 oz smoked salmon
    • 1 avocado sliced
    • ½ red onion sliced
    • 3 mini cucumbers sliced in coins

    Method
     

    1. In small bowl, make Caper Chive Yogurt Sauce by combining all ingredients. Cover and refrigerate until ready to use.
    2. To make pancakes, in medium-sized bowl, whisk together buckwheat flour, baking powder, salt, and caraway seeds. In small bowl, lightly beat egg and combine with buttermilk, maple syrup, and oil. Make a well in center of dry ingredients and pour in wet ingredients. Whisk together, until just combined. Heat cast iron skillet or grill to medium-high. Drop tablespoons of batter onto hot grill. When bubbles appear on the surface of each pancake, flip and cook the other side (about 30 seconds). Continue until all batter is used.
    3. To arrange board, lay pancakes out down center of board on a diagonal. Arrange sweet and savory items on either side, making small sections for each item. Garnish dip with a little extra lemon zest and place on the savory side.

    Notes

    Each serving contains: 453 calories; 19 g protein; 23 g total fat (5 g sat. fat); 48 g total carbohydrates (19 g sugars, 13 g fiber); 417 mg sodium

    Lemongrass and Chili Flank Steak Lettuce Wrap Board with Mango Sauce

    Inspired by the flavors of Vietnamese-style summer rolls, this satisfying dinner is built around a marinated flank steak that will stretch to feed a crowd.
    Print Recipe Pin Recipe
    Servings: 10
    Ingredients Method Notes

    Ingredients
      

    Flank steak
    • 1 tablespoon sunflower oil + 1 teaspoon for grill
    • 2 tablespoons coconut palm sugar
    • 1 teaspoon fish sauce
    • ½ cup cilantro roughly chopped
    • ¼ cup mint leaves roughly chopped
    • Zest and juice of 2 limes
    • 3 garlic cloves peeled and crushed
    • 1 inch piece gingerroot peeled and cut into fine matchsticks
    • 1 red Thai chili finely chopped
    • 1 stalk lemon grass
    • 2 pounds flank steak
    Spicy mango dressing
    • 3 ripe mangoes
    • ½ cup mint leaves
    • Zest and juice of 1 lime
    • 1 Thai chili
    • ½ teaspoon fish sauce
    • 1 teaspoon maple syrup
    Serve with
    • 1 head butter lettuce leaves washed and separated
    • 2 cups finely shredded napa cabbage
    • 3 cups finely shredded red cabbage
    • 5 medium-sized carrots cut into matchsticks
    • 4 spring onions cut lengthwise into matchsticks
    • 3 mini cucumbers cut into matchsticks
    • ½ daikon radish (about 4 oz) cut into matchsticks
    • Lime wedges, extra chilies, and mint leaves for garnish

    Method
     

    1. For flank steak, in glass storage container with lid, combine 1 Tbsp sunflower oil, palm sugar, fish sauce, cilantro, mint, lime juice and zest, garlic, ginger, and chopped Thai chili. Bash lemon grass with rolling pin and cut or break into small sections, then add to container with the other ingredients. Add flank steak and rub marinade over entire surface. Cover with lid and allow to marinate for 6 to 8 hours in refrigerator, turning a few times during that period.
    2. To make mango dressing, peel mangoes, place in food processor with mint leaves, lime zest and juice, Thai chili, fish sauce, and maple syrup. Blend, then pour into jar, cover, and refrigerate until ready to serve.
    3. Prepare vegetables and refrigerate until ready to use.
    4. To cook flank steak, heat stovetop grill on high and brush with 1 tsp sunflower oil. Dab excess marinade from meat and place on hot grill. Sear on high heat for about 4 minutes a side for medium rare. Remove steak to platter, tent with bowl, and allow to rest for 10 minutes before slicing. Slice meat across the grain into thin slices.
    5. Arrange sliced steak on platter with veggies and garnishes. Serve mango sauce in small dish with spoon for drizzling.

    Notes

    Each serving contains: 326 calories; 30 g protein; 11 g total fat (3 g sat. fat); 29 g total carbohydrates (20 g sugars, 4 g fiber); 169 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine

  • Wake up to the reality of sleeping pills

    Wake up to the reality of sleeping pills

    Wake up to the reality of sleeping pills

    Alternatives for safe, natural sleep

    Sleep has long been an underappreciated determinant of health. It’s often the first thing cut from our crammed and overflowing routines. Sleep quantity and quality, however, affect many seemingly divergent areas of health, including hormonal and metabolic health; it’s also an essential prerequisite for normal daily functioning.

    When we don’t get enough

    A sleep disorder may be a wake-up call to address a more serious issue. Chronic sleep deprivation is linked with increased risk of heart disease, obesity, immune dysfunction, hormonal imbalances, and even cancer.

    Health risks of common sleep meds

    An alarmingly large percentage of the population relies on various sleep medications, but may be unaware of potential risks associated with their use, including dependency.

    The most common sleep medications are the older class benzodiazepines such as lorazepam (Ativan), alprazolam (Xanax), and diazepam (Valium), and the newer benzodiazepine-like drugs (“Z-drugs”) zopiclone and zolpidem.

    These drugs are all associated with risk of dependency and need to be used carefully in conjunction with other medications, especially opioids and alcohol, which can result in oversedation and even death.

    Recently, the US Food and Drug Administration (FDA) updated labeling requirements for all benzodiazepines due to “serious risks of abuse, addiction, physical dependence, and withdrawal reactions” which are common problems of benzodiazepine use even when only used regularly for days to weeks, and even at approved doses.

    Acute withdrawal can lead to seizures and even death, so these drugs need to be tapered slowly with medical supervision. Benzodiazepine use is also associated with increased risk of falls and injury in the elderly, as well as increased risk of pneumonia, because sedation leads to altered respiration.

    Natural sleep alternatives

    There are several natural health products with good safety profiles that may be helpful for those suffering from insomnia. Some of these include melatonin, magnesium, and valerian or passionflower.  Patients should consult a licensed health care practitioner for personalized advice regarding the use of natural health products as well as addressing the root cause of your insomnia. Do not stop the use of prescription medications without consulting your medical doctor.

    Melatonin

    One of the best-studied natural agents, melatonin has been shown to improve sleep parameters including sleep latency and total sleep time without significant side effects in several systematic reviews and meta-analyses. Melatonin secretion may be altered among people with altered sleep/wake schedules, such as shift workers and the elderly; melatonin supplementation may help correct this.

    Magnesium

    A relaxing mineral found in the muscles and the nervous system, many people find magnesium supplements helpful for promoting sleep. Magnesium supplementation has been shown to reduce sleep latency and increase total sleep time.

    Valerian and passionflower

    These mild sedative herbs have a long history of use for anxiety and insomnia. Constituents in these herbs bind to GABA receptors in the brain, exerting calming, inhibitory effects.

    By Dr. Heidi Fritz, MA, ND

    Article Courtesy of Alive Magazine

  • Happy days

    Happy days

    Happy days

    Find joy and build strength, starting now

    A recent Instagram video by Sheila Nollert, the powerhouse behind the account @grandma_moves, begins with her drinking tea in a rocking chair, covered with a blanket and reading a book. “Society says senior years look like this,” reads the words flashing across the screen. “Nope!”

    Down goes the teacup and up Nollert gets, casting off her blanket to reveal sportswear and running shoes. With the back of her heel, she tips over the rocking chair and strides into the forest to begin a vigorous workout.

    This short clip embodies the ethos that drives Nollert to share content through @grandma_moves. It’s a powerful message. How often do we put off living for today—doing activities that bring us joy or help us cultivate strength—because we feel there will be a better time to do so in the future, or that our best days are behind us?

    But learning to live for the here and now offers a wealth of mental and physical benefits, and it’s easier to do than you may think.

    Stop waiting

    Ageist messages, says Nollert, work to keep older folks down, making them feel as if they have no business in engaging in activities traditionally associated with a younger crowd. By accepting these narratives, we limit ourselves and miss out on opportunities for personal growth, strengthening our bodies, and connecting with others.

    Set long-term goals

    Setting and working toward long-term goals is one way to hold yourself accountable and ensure you don’t miss out on opportunities for joy and growth.

    If a particular goal feels inaccessible, says Nollert, try breaking it down into smaller steps. For example, maybe you’ve always wanted to run a half-marathon but now find running a challenge. Can you start strength training to make running a possibility again? If not, can you walk the half-marathon, or try out a 10 km route?

    Seize the day

    Along with long-term goal planning, we can work to enjoy daily moments to their fullest. Nollert lives by a simple motto to help make the most of the mundane: “Every day is a vacation day.” This motto can apply to anyone, whether you’re working full time or already enjoying retirement. What it means is to take the time to do something, no matter how small, that makes each day feel special.

    “Make a date with the sunrise,” suggests Nollert. “Even if it’s overcast, take the opportunity to look out to the horizon and be in that moment. [If] it’s the wintertime and it’s hard to get up, light a candle while you’re having breakfast.”

    Even an activity like walking the dog can bring joy, says Nollert, if we allow it to. “Instead of thinking of it as a chore, try to take it all in—the colors of the trees, the breeze, the sounds of the birds. Feel the earth under your feet. Enjoy.”

    By Isabela Vera

    Article Courtesy of Alive Magazine

  • Diabetes danger

    Diabetes danger

    Diabetes danger

    Don’t overlook this common condition

    Diabetes is now so common that it may be easy to forget the devastating consequences of this disease. Understanding this condition, its symptoms, and treatment strategies is the cornerstone of living well with diabetes.

    Types 1, 2 … and 3c?

    Our bodies get glucose from most foods in the diet (even broccoli) and circulate it through the bloodstream. Insulin, produced by the pancreas, escorts sugar into the cells, nourishing them and enabling our survival. If insulin is unavailable or ineffective, blood sugar levels escalate, leading to a diagnosis of diabetes.

    In type 1 diabetes, an autoimmune attack on the pancreas damages the insulin-producing beta cells, preventing insulin production. Surgeries or diseases such as cystic fibrosis and pancreatitis can also destroy beta cells, causing the lesser-known type 3c diabetes. People with type 1 or 3c diabetes rely on life-saving insulin injections for survival.

    By contrast, insulin is abundant in type 2 diabetes but blood sugar levels skyrocket nevertheless. The culprit? Insulin resistance. In this metabolic state, the body’s cells cannot respond to insulin signalling, leaving glucose stranded in the blood. Treatment of type 2 diabetes aims to improve the body’s response to insulin.

    Is sugar really that bad?

    Although sweets and processed foods may seem harmless, high blood levels are anything but benign. Glucose binds to cells, causing extensive damage to the cardiovascular system, hardening arteries, and depriving vital organs of blood. People with all forms of diabetes have cardiovascular disease, kidney and liver failure, blindness, and even amputation more often than nondiabetics.

    Surgeries, infections, and dental procedures are more complicated for diabetics, as glucose slows wound healing and suppresses immunity. Nerve damage from high sugar levels cause digestive problems and painful numbness and tingling in the feet, while also decimating sexual function. Sadly, sugar really is that bad.

    Treatments for diabetes

    The goal for all diabetics is to control blood sugar levels. Doing so may soften the impact of life-altering complications.

    To manage sugars, type 1 diabetics replace the insulin their bodies no longer make, although some people may receive islet-cell transplantation to restore insulin production. Insulin is injected several times per day or through a continuous insulin pump.

    Exercise, illness, surgery, or even delayed meals can change blood sugar levels dramatically, requiring constant vigilance of glucose levels and insulin dosing. Using too much or too little insulin can create a life-threatening health crisis in moments.

    In type 2 diabetes, blood sugar levels are reduced by restoring sensitivity to insulin. Diabetics of all persuasions can benefit from appropriate weight maintenance while reducing dietary sugar and eating whole foods that are high in fiber and plant content.

    Regular exercise, even a daily walk, can curb blood sugar surges, especially if done after eating. Be sure to advise your prescriber if you make big changes, in case medications need adjusting.

    Supplements, including berberine and inositol, may promote insulin sensitivity quite effectively, but as Dr. Tara Andresen, ND, says, “the most profound, healing impacts come from focused lifestyle changes.” Weight loss, a healthy diet, and exercise can put type 2 diabetes into remission.

    Diagnosing diabetes

    Three classic symptoms are associated with all forms of diabetes:

    • increased thirst
    • increased hunger
    • increased urination

    Fatigue, irritability, and blurred vision are additional warning signs.

    Unintentional weight loss can herald a type 1 diagnosis, and symptoms can come on very quickly.

    Symptoms in type 2 come on more slowly and can include frequent infections, slow wound healing, and tingling in extremities.

    Diabetes may also have no symptoms at all. Consider periodic blood testing with your health care practitioner, especially if you are at increased risk.

    By Dr. Gillian Flower, ND

    Article Courtesy of Alive Magazine

  • The benefits of daily movement

    The benefits of daily movement

    The benefits of daily movement

    Here’s the inspiration you need

    As children, we crave movement, but our grown-up selves often choose to forgo exercise. We’re stressed and tired, and exercise adds to that. Or does it? While a physical stress inducer, exercise helps our ability to deal with stress in general and makes us healthier too.

    What else can exercise accomplish? Here are some of the benefits to help motivate you to get moving!

    Brain health

    Regular exercise, because it delivers more oxygen to our brain, helps improve brain health, delay brain aging, and reduce the risk of neurodegenerative diseases such as dementia and Parkinson’s.

    Weight management

    While diet helps address weight issues, exercise helps with weight management and also reduces the risk of developing metabolic syndrome, insulin resistance and type 2 diabetes, cancer, and cardiovascular disease.

    Sleep and sex

    We sleep better with exercise, have a better sex life, and improve self-esteem, too.

    Stress relief

    As for exercise being stressful … It does increase cortisol levels, but unlike psychological stress, exercise-induced cortisol is soon inactivated, a desirable outcome that makes our bodies more resilient to stress.

    Balance

    As we age, certain exercises, such as standing on one leg, can help increase stability, which is essential for reducing the risk of falls and injury.

    Glucose management

    Active muscles are a great “sink” for glucose, helping the body’s response to the post-meal sugar influx. In the long run, daily exercise (ideally aerobic and resistance) can improve insulin sensitivity and reduce the risk of developing type 2 diabetes and metabolic syndrome.

    Healthy microbiome

    Our gut bugs also benefit from exercise. Active people tend to have more beneficial bacteria, some of which produce butyrate, a short-chain fatty acid with anti-inflammatory and gut lining repair properties, while others contribute to improved metabolic health. Regular exercise has positive impacts on dysbiosis as well as symptoms of irritable bowel syndrome.

    Mood manager

    Speaking of desirable highs, did you know that serotonin levels, known as “the happiness molecule,” increase when we exercise? Among others, this helps us manage emotions better (translation: step away from a conflict and go for a walk; you’ll find better words upon returning).

    Cardiovascular helper

    Nitric oxide, which also increases with exercise, can have an analgesic effect and helps improve cardiovascular health by reducing blood pressure, often a consequence of acute and chronic stress. Exercise can help the body develop a robust response to stress, dial down the risk of depression, and lower inflammation levels and oxidative stress in the brain.

    Counter cancer

    Higher levels of aerobic exercise can reduce the risk of breast, colon, bladder, endometrial, and digestive tract cancers, and picking up some weights may also work in our favor by slashing the risk of kidney and bladder cancer while also impacting total cancer mortality.

    By Daniela Ginta

    Article Courtesy of Alive Magazine