Short Walk after Meals Reduces Your Risk of Diabetes

Reduces Your Risk of Diabetes

According to a study published in the journal Diabetes Care, a 15 minute walk after meal, improves the blood glucose levels in old adults (≥60 years of age). In old age, insulin levels decrease after meals, which may cause a spike in blood glucose levels. Therefore, a post-meal walk is beneficial for old people who are at a higher risk of having diabetes.

Diabetes is one of the leading causes of kidney failure, lower-limb amputations, and new cases of blindness among adults in US. A report by Centers for Disease Control and Prevention (CDC) suggests that in the US, 10.9 million, or 26.9 percent residents aged 65 years and older suffer from diabetes. Therefore, it is important that you make exercise as part of your daily routine to keep your blood glucose levels under control. According to Diabetes Prevention Program, it is suggested that you should engage in at least 45 minutes of moderate-intensity physical activity for five days in a week.

However, a recent study conducted by Loretta DiPietro and colleagues suggest that walk after meals is prominently better than a daily walk schedule of 45 minutes in the morning or evening.

The study was conducted on ten old adults, with an average age of 60 years. Initially the following parameters were measured:

• Body Mass Index (BMI ):<35 kg m2

• Fasting blood glucose levels between 105 and 125 milligrams per deciliter*

*A fasting blood glucose level of 70 to 100 milligrams per deciliter is considered normal

In the study, participants completed three different tests each lasting for two days (48 hours); each test was performed after a gap of four weeks. The participants were closely supervised and monitored for 48 hours.

On the first day of each two day period, the participants did not exercise (control day). On second day, they exercised by walking on a treadmill for 45 minutes either in the mid-morning or in the afternoon. After four weeks another test was performed, keeping one day as a control day and on the second day, participants did exercise at different intervals after meals. Their blood glucose levels were measured 15 minutes after their morning, afternoon, and dinner meals (30 minutes after their meals). In the last test, they did not exercise at all.

The results were measured comparing the blood glucose levels measured on second and first day in each of the three tests. The results indicated that short walks after meals significantly decrease the blood glucose levels as compared to the 45 minute walk in the morning or evening.

In conclusion, Loretta DiPietro suggests that a 15 minute short walk after meals is really helpful for older people to control their blood glucose levels.

References:

1. DiPietro L, Gribok A, Stevens MS, et al. Three 15-min Bouts of Moderate Post-meal Walking Significantly Improves 24-h Glycemic Control in Older People at Risk for Impaired Glucose       Tolerance. Diabetes Care. 2013; DOI: 10.2337/dc13-0084.

2. Centers for Disease Control and Prevention. National diabetes fact sheet: National Estimates and General Information on Diabetes and Pre-diabetes in the United States, 2011.

The Bitterness of Sugar

“I don’t have a problem with sugar. Everyone else is having it. I can’t quit eating sweet foods; I just don’t want to.”

When advised about reducing sugar intake, many people respond this way. Keeping away from sweet foods seems next to impossible for them. Despite knowing the detrimental effects sugar has on their health, they just can’t seem to stay away from the sweet stuff.

The heap of evidenced research about the effects higher sugar consumption on health is escalating more than ever. Excess sugar consumption contributes to obesity, diabetes, heart diseases, cancer, destroys the body’s normal metabolism, and hampers the brain function. Ironically, most of us are aware of these consequences but choose to live in denial. The moment you have luscious-smelling brownies or cookies in front of you, the thought it may lead to these diseases is never entertained. Your addiction opens up an easy path for you, i.e. just open your mouth and satiate your craving.

But hold on! Whom are we fooling? Let’s have a look at some statistics. Millions of people worldwide are suffering from the same plight. According to American Heart Association (AHA) the recommended guidelines for sugar consumption includes a maximum of six teaspoons daily for women (100 calories) and nine teaspoons for men (150 calories). However, an average American eats between 22 and 30 teaspoons of sugar each day.

Sugar is the core ingredient used by the food industry to make unhealthy ingredients (processed flour and chemicals) taste good. Added sugars contribute an average of 16 percent of the total calories in American diets. These include high fructose corn syrup, white sugar, brown sugar, corn syrup, raw sugar, malt syrup, maple syrup, liquid fructose, and honey. Sweetened drinks and processed foods like pizzas, burgers, french fries, etc. are also major contributors to the increased sugar consumption.

Owing to the sedentary lifestyle, unhealthy eating habits, such as reaching out for sweet treats and consuming sugar-laden processed foods have become a regular part of the normal routine for people. So much so, that if they miss their daily sugar intake, it triggers a feeling of deprivation and craving.

Wake up! And kick off this addiction NOW! If you have discovered that you are on the “sugar wheel,” caught up in the vicious cycle of cravings, resolve today that you’ll get rid of this addiction to lead a healthier life.

You can get rid of this habit by taking baby steps and tame your mind for sugar withdrawal. Avoiding or more specifically saying “no” to processed foods and sweetened drinks would be the first step towards a healthy life.

Read about how to break your sugar addiction

Resolve today that you’ll get rid of this addiction to lead a healthier life. After all, there is nothing sweeter in life than a healthy body.

Empowering you with credible health Information

IControlMyHealth Editorial Team

References

1. Bortsov AV, Liese AD, Bell RA et al. Sugar-sweetened and diet beverage consumption is associated with cardiovascular risk factor profile in youth with type 1 diabetes. Acta Diabetol. 2011 Dec;48(4):275-82. doi: 10.1007/s00592-010-0246-9. Epub 2011 Jan 20.
2. Dietary guidelines for Americans, 2010. U.S. Department of Agriculture. U.S. Department of Health and Human Services.http://health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf. Accessed August 23, 2013.

Diabetes Treatments to Avoid

Internet is perhaps the best innovation in decades that has transformed the world forever. The way we research, the way we communicate, and the way we shop has changed. The famous quote by Voltaire, “with great power comes great responsibility,” is very relevant here. Internet has given us great power, but it comes with a huge responsibility as well. With unlimited access through internet, the world is open to us, but it has also made us extremely vulnerable.

Recently, US Food and Drug Administration (FDA) issued a warning to about 15 companies to stop illegal sale of treatments for diabetes. Many of these drugs are labeled as dietary supplements and make a false claim to prevent, cure, or reduce diabetes and associated complications. Some of these companies have been successful in deceiving people looking for natural treatments for diabetes. Always remember, just because something is natural doesn’t mean that it is good and will benefit you.

In this advisory, FDA has cautioned the consumers to not use these or similar products as they may contain harmful ingredients or may be otherwise unsafe. Some of these products also contain active pharmaceutical ingredients and therefore should not be sold as a dietary supplement and over the counter (OTC) products. To read the full advisory notice, please go tohttp://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm362012.htm.

Therefore, it is important that you do your research and go to trustworthy and credible information sources for advice. At IControlMyHealth, our mission is to provide scientific, comprehensive, unbiased, and up-to-date medical information and treatment options. In collaboration with academic experts, we have developed an objective evaluation criterion for non-conventional approaches. Through this, we educate consumers on the non-conventional products that have evidence of efficacy. For people suffering from type 2 diabetes, following is a list of products that have some evidence of efficacy and may be used after consultation with your doctor:

• Aloe Vera
• Alpha-lipoic acid
• Bitter melon
• Chromium
• Cinnamon
• Fenugreek
• Ginger
• Grape seed extract
• Gymnema sylvestre
• Omega 3 fatty acids
• Polyphenols
• Vitamin –D

Following is a list of products that do not have efficacy data and therefore should not be used:

• Asian Ginseng
• Beta-glucan (soluble fiber)
• Bilberry leaf
• Biotin
• Carnitine (L-Carnitine, Acetyl L-Carnitine)
• Coenzyme Q10
• Evening Primose oil
• Milk Thistle
• Noni fruit

To learn more about the evaluation criteria and details on each of the products listed above, please go to (dietary supplements).

Empowering you with credible health Information

IControlMyHealth Editorial Team

Has Internet Become Your Health Guru?

Internet has become a fundamental part of our lives. It is very common to hear someone say, “I cannot live without Internet” or “Google is my best friend.” From reading daily newspaper to finding recipes and review of new cell phone, people find Internet as a quick and easy source of information. Although not a substitute to visiting a healthcare professional, Internet is becoming the most preferred source of health information for many of us. There are numerous e-sources (websites) that provide information about health and diseases. Most of the websites give this information in very easy to read format, segregated by symptoms, treatments, causes etc.

Some people, especially adolescents, consider Internet as a safe and confidential source of information on health matters. In addition, younger generation easily adapts to new technology (e.g., the Internet). According to a survey conducted in Canada, 67 percent adolescents use Internet to learn about specific medical condition. Studies from US indicate that about 49 percent adolescents use Internet to gather information on sensitive health issues, such as sexually transmitted diseases, birth control, diet, fitness, exercise, and sexual behaviors.

Read More : Health and Lifestyle Informations

Some research also suggests that people suffering from disorder, such as mental illnesses, which has a stigma attached to it, make active use of Internet to educate them. One population survey from UK reported that 18 percent of all Internet users had used the Internet for information related to mental health. Another study from Ireland found that 68 percent of people aged 18 to 24 years, indicated that they would use the Internet for mental health support if they needed.

The statistics above clearly indicates the increased use of Internet as a source of health information for various reasons among people of different age groups. Although some information available on the Internet may be valuable, rapid development of medical information websites raises the issue of its quality.

Therefore, how can you be sure that the information given on a particular website is absolutely authentic and reliable? The US FDA suggests the following checklist to help make sure that the health information you are reading online can be trusted:

Find Out Who Sponsors the Website

Government organizations, universities, medical schools, and not-for-profit groups generally maintain websites that end with .gov, .edu, or .org. These websites are good sources of health information as the content given is evidence-based.There are some for profit websites that may use .org to reflect their educational mission, therefore it is important to review some of the points listed below.

Understand the Purpose of Website

Try to understand whether the purpose of website is it to promote a product? Raise money? Or provide information? A good healthcare website aims to provide information for consumers in simple and non-technical language.

Check If the Website Provides Relevant And Original References

Good websites provide the references such as citations of original articles in medical journals. Also this information is prepared or reviewed by people with medical credentials.

Visit Websites that Provide Latest Information

It is necessary that the health information you read is current and updated. Therefore, check if the most recent update or review date is clearly posted.

Check If Your Privacy is Protected before Signing Up

Before you sign up or participate in any contest, check what kind of information does the web site collect about visitors? Find out if there is an option by which you can directly contact the web site owners with problems, feedback, and questions. For instance, look for “contact us” options.

Click on the following link to read more information provided by the US FDA.

References:

1. Harvey Skinner, PhD, Chair, Sherry Biscope, How Adolescents Use Technology for Health Information: Implications for Health Professionals from Focus Group Studies. J Med Internet Res. 2003; 5(4): e32.

2. Dina L. G. Borzekowski, EdD; Vaughn I. Rickert. Adolescent Cybersurfing for Health Information A New Resource That Crosses Barriers. Arch PediatrAdolesc Med. 2001; 155(7):813-817.

3. Powell J, Clarke A.Internet information-seeking in mental health: population survey. Br J Psychiatry. 2006; 189:273-277.

4. Horgan A, Sweeney J. Young students’ use of the Internet for mental health information and support. J PsychiatrMent Health Nurs. 2010; 17(2):117-123.

Has Internet Become Your Health Guru?

Internet has become a fundamental part of our lives. It is very common to hear someone say, “I cannot live without Internet” or “Google is my best friend.” From reading daily newspaper to finding recipes and review of new cell phone, people find Internet as a quick and easy source of information. Although not a substitute to visiting a healthcare professional, Internet is becoming the most preferred source of health information for many of us. There are numerous e-sources (websites) that provide information about health and diseases. Most of the websites give this information in very easy to read format, segregated by symptoms, treatments, causes etc.

Join IControlMyHealth.org

Some people, especially adolescents, consider Internet as a safe and confidential source of information on health matters. In addition, younger generation easily adapts to new technology (e.g., the Internet). According to a survey conducted in Canada, 67 percent adolescents use Internet to learn about specific medical condition. Studies from US indicate that about 49 percent adolescents use Internet to gather information on sensitive health issues, such as sexually transmitted diseases, birth control, diet, fitness, exercise, and sexual behaviors.

Some research also suggests that people suffering from disorder, such as mental illnesses, which has a stigma attached to it, make active use of Internet to educate them. One population survey from UK reported that 18 percent of all Internet users had used the Internet for information related to mental health. Another study from Ireland found that 68 percent of people aged 18 to 24 years, indicated that they would use the Internet for mental health support if they needed.

The statistics above clearly indicates the increased use of Internet as a source of health information for various reasons among people of different age groups. Although some information available on the Internet may be valuable, rapid development of medical information websites raises the issue of its quality.

Therefore, how can you be sure that the information given on a particular website is absolutely authentic and reliable? The US FDA suggests the following checklist to help make sure that the health information you are reading online can be trusted: 

Find Out Who Sponsors the Website

Government organizations, universities, medical schools, and not-for-profit groups generally maintain websites that end with .gov, .edu, or .org. These websites are good sources of health information as the content given is evidence-based.There are some for profit websites that may use .org to reflect their educational mission, therefore it is important to review some of the points listed below.

 Understand the Purpose of Website

Try to understand whether the purpose of website is it to promote a product? Raise money? Or provide information? A good healthcare website aims to provide information for consumers in simple and non-technical language.

Check If the Website Provides Relevant And Original References

Good websites provide the references such as citations of original articles in medical journals. Also this information is prepared or reviewed by people with medical credentials.

 Visit Websites that Provide Latest Information

It is necessary that the health information you read is current and updated. Therefore, check if the most recent update or review date is clearly posted.

Check If Your Privacy is Protected before Signing Up

Before you sign up or participate in any contest, check what kind of information does the web site collect about visitors? Find out if there is an option by which you can directly contact the web site owners with problems, feedback, and questions. For instance, look for “contact us” options.

Click on the following link to read more information provided by the US FDA.

References:

1. Harvey Skinner, PhD, Chair, Sherry Biscope, How Adolescents Use Technology for Health Information: Implications for Health Professionals from Focus Group Studies. J Med Internet Res. 2003; 5(4): e32.

2. Dina L. G. Borzekowski, EdD; Vaughn I. Rickert. Adolescent Cybersurfing for Health Information A New Resource That Crosses Barriers. Arch PediatrAdolesc Med. 2001; 155(7):813-817.

3. Powell J, Clarke A.Internet information-seeking in mental health: population survey. Br J Psychiatry. 2006; 189:273-277.

4. Horgan A, Sweeney J. Young students' use of the Internet for mental health information and support. J PsychiatrMent Health Nurs. 2010; 17(2):117-123.

Read More Health Tips: IControlMyHealth Blog

Say “NO” to Processed Foods

While taking a tour of the grocery store or supermarket, what catches your eye the most? Is it the flavored fruit juices or cooked spaghetti’s? Or the refrigerators stuffed with different kinds of cured meats such as salami, sausages, or meat loaves?

The processed foods happen to be everywhere and it is not that easy to resist your temptations. However, you must understand that when food is processed, it becomes less healthy and less nutritious. From pre-cooked meals to frozen dinners, salad dressings, bacons, sausages, processed deli red meats, ice creams, and even frozen vegetables are crammed with various additives and preservatives.

According to a survey, Americans eat more of packaged and processed food as compared to fresh food. Although most are aware of the ill effects of consuming these processed food items.

Then why do people eat processed foods? Why are processed foods in such a great demand?

Today everyone is super busy in their packed schedule and don’t have time to cook meals. Unfortunately, there is a tremendous increase in the number of families counting on processed foods, while only few families opt for conventional cooking with fresh food items.

Since, processed foods are easier to store, inexpensive, have less preparation time, and are convenient, most people opt for processed and packed foods.

Although it is really hard to deny these ready-made foods, are they really worth it? The impact of these processed foods on health is quite staggering when consumed on a regular basis.

These synthetic foods are full of fat, coloring agents, and many preservatives. These preservatives contain:

• Sodium or Salt: Salt or other sodium compounds are added to the processed foods during preparation or processing for flavor or preservation. Excessive amounts of sodium can lead to many health problems such as high blood pressure, overweight, and obesity; strong risk factors for various heart diseases
• Nitrates: In processed foods, nitrate preservatives can promote atherosclerosis and lower glucose tolerance; this could result in higher risk of heart disease and diabetes

Preservatives and additives are generally used to sustain safety and prolong the shelf life of food. Heavy tampering and devious modification are done by manufacturers to make these foods alluringly delicious. However, during processing of foods, essential vitamins and enzymes are destroyed which are required by our body to thrive, hence these foods become detrimental to human health. One of the recent study revealed that preservatives present in the processed foods, increases the risk of Cardiovascular Diseases (CVD).

We all can change our lives with some planning and commitment. Although, we all have spent years doing damage to our body, it’s never too late to fix this damage by switching our diet. The alluring taste of these processed foods is not easy to avoid, but some measures need to be taken to make our lives better. Here are some tips to avoid these processed and packaged foods:

References

1. Micha R, Michas G, Lajous M, et al. Processing of meats and cardiovascular risk: time to focus on preservatives. BMC Medicine. 2013;11:136.
2. Centers for Disease Control and Prevention. http://www.cdc.gov/bloodpressure/sodium.htm. Accessed on August 12, 2013.

Feeling good after eating that salad? Think again…

As I ordered that salad, I felt pretty good that I have again beaten the temptation of devouring that cheese dripping Panini and made a healthy choice, yet again. I love salads, pretty much any kind. Lots of greens and veggies combined with turkey or chicken, some nuts, and a light dressing makes for a perfect lunch.

On a recent trip to London, UK, I was trying to order a salad and was amazed at how fewer the choices were. Finally, when my salad arrived, it was just lettuce, spinach, carrots, and tomatoes. Oh, how much I love my American salads! However, this made me thinking. What is a right kind of “healthy” salad? Are we just fooling ourselves (or getting fooled) that we are eating a healthy meal – a salad, but not reducing our calorie intake and therefore not seeing an impact on our waistline. When salads are loaded with tortilla chips, lots of meat, nuts, bacon, and a full fat dressing, etc., it is packing way more calories and fats, which is actually defeating the purpose of having a salad. In fact, many salads are unhealthier than a regular burger (read Men’s Health article “20 salads worse than a whopper”).

Then, came my entrée. Interestingly, it was probably half the size of what I would have got in America. Another questions that came to my mind – what is the right portion size? Was the salad I got in London the right size, or the salads I get here in the US, the right size?It is no secret thatAmerican portion sizes have significantly grown over the past two decades. As per National Heart Lung and Blood Institute (NHLBI) Portion Distortion, “Anyone eating on the run or at restaurants has probably noticed that food portions have gotten larger. Some portions are called “super size,” while others have simply grown in size and provide enough food for at least two people. With this growth have come increases in waistlines and body weight.”

This unconscious eating and larger portions has already started crating havoc to our health. Today, obesity is reaching epidemic proportions. As per WHO, one in every third adult is obese in the US. Although obesity is becoming a global phenomenon, Europe is still far healthier and fit than we Americans (Prevalence of obesity in percent: US-34.1, UK-24.9, Germany-21.3, Spain-24.1, Italy-17.2, France-15.6).

Therefore, let’s learn something from our healthier European friends – eat salads like salads are meant to be and mind your portions. This will not only help your pocket, but your health too. Finally, be a smart shopper, don’t get fooled by the catchy advertisement and learn how to read food labels.

Helping You to Help Yourself,

IControlMyHealth Editorial Team

References:

1. Overweight and obesity. http://www.who.int/gho/ncd/risk_factors/overweight/en/index.html. Accessed August 5, 2013

2. Portion Distortion and Serving Size. http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/eat-right/distortion.htm. Accessed August 5, 2013

3. Portion Distortion! Do You Know How Food Portions Have Changed in 20 Years?http://hp2010.nhlbihin.net/portion/index.htm Accessed August 5, 2013.

- See more at: https://www.icontrolmyhealth.org/health-blog/salads-and-waistline#sthash.wlxd7MmU.dpuf

Massage Therapy for Your Aching Joints

Osteoarthritis (OA) is one of the oldest and most common forms of arthritis. In OA, damage caused to the cartilage cushion present between the bones makes them to rub against each other. This leads to severe pain, stiffness,and loss of movement in the joints. Conventional therapies for OA include painkillers and corticosteroids. However, the adverse effects associated with these drugs often limit their utilization. Despite the use of conventional treatment, OA often remains uncontrolled, leading to chronic debilitating pain and loss of function.

Complementary and Alternative Medicine (CAM) interventions, such as yoga, acupuncture, massage, etc. are gaining tremendous importance in the treatment of OA. Massage therapy represents an attractive and potentially effective option to manage joint pain. Massage therapy uses pressure, tension, motion or vibration movements to heal the painful joints, tissues, muscles, and ligaments. Massage can be performed by a therapist or at home (self-massage) using hands, fingers, elbows, or with mechanical aids.

What are the Benefits of Massage Therapy in OA?

• Increases blood circulation to the affected joint
• Reduces swelling
• Shows improvement in the tone of supportive musculature
• Enhances joint flexibility
• Reduces pain
• Reduce stress and feelings of anxiety
• Increases production of endorphins (natural painkilling hormones)
• Increases general feeling of wellness
• Improves sleep

What Does the Scientific Evidence Suggest?

• A 60-minute massage session done once weekly is beneficial in improving pain, stiffness and functionality in OA.
• A study from China reported that clinical effects of massage were better compared to meloxicam (painkiller drug).
• Self-massage on quadriceps muscle (located on the anterior thigh) reduces pain, stiffness, physical function in people with knee OA. Read more (http://www.icontrolmyhealth.org/news/self-massage-can-reduce-pain) 
• A 15-minute massage session led to less pain and greater grip strength in women with hand or wrist arthritis. The participants also showed improvement in anxiety and depressed mood. 

Tips for Self-Massage at Home

When you don’t have time for a professional massage, self-massage is a great way to sooth those aching joints. Here are some basic instructions:

• Self-massage can be done with or without oil or lotion. If you use some lotion as a lubricant, it will be easier to glide and slide the strokes
• Use large, vigorous strokes to help warm up and prepare the muscles, then use smaller and more precise strokes to target specific areas of pain
• When using smaller strokes, hold pressure points, rubbing back and forth across a small area of the painful joint
• You may consider applying heat prior to self-massage to help the muscles relax
• Consider doing self-massage just before bed time to improve your sleep
• You may continue to self-massage at home, in between the sessions of professional massage

References

1. Perlman AI, Ali A, Njike VY, et al. Massage therapy for osteoarthritis of the knee: a randomized dose-finding trial. PLoS One. 2012; 7(2):e30248

2. ZhongguoZhong Xi Yi Jie He ZaZhi. [Clinical study of treating knee osteoarthritis (Bi syndrome of knee) by massage combined chinesemateriamedica footbath fumigation and washing]. [Article in Chinese] Zhou SW, Shen Q. 2012 Aug;32(8):1060-3

3. Atkins DV, Eichler DA. The effects of self-massage on osteoarthritis of the knee: a randomized, controlled trial. Int J Ther Massage Bodywork. 2013;6(1):4-14.

4. Field T, Diego M. Hand arthritis pain is reduced by massage therapy. Journal of Bodywork and Movement Therapies2007; 11: 21–24.

5. Self-Massage Relieves Arthritis Pain and Stress. http://www.arthritistoday.org/arthritis-treatment/natural-and-alternative-treatments/remedies-and-therapies/self-massage.php. Last assessed July 19, 2013.

- See more at: http://www.icontrolmyhealth.org/spotlight-of-the-week/massage-for-arthritis#sthash.5MTaKv1B.dpuf