Type 2 diabetes is not inevitable. Preventing and even reversing the onset of diabetes is entirely possible, but it takes commitment. Taking charge of your health involves a two-pronged approach: diet and exercise. Both are crucial for long-term success and optimal health.

Diet and exercise are both key components of a successful strategy to beat or manage diabetes. Studies show that diet and exercise can sharply lower the likelihood of diabetes, even in people who are at high risk of developing it.

Learn about the risk factors for type 2 diabetes

Other studies also show that lifestyle interventions can improve insulin sensitivity and blood lipid profiles and help lower high blood sugar levels. Diet and exercise help lower body weight and excess body weight is closely linked to the onset of diabetes.

A major clinical study called the Diabetes Prevention Program studied people at risk for diabetes. It showed that lifestyle changes involving 150 minutes of exercise per week decreased the risk of progressing to type 2 diabetes by 58 percent.

Keep in mind that diet and exercise should go hand in hand. For instance, even if you regularly exercise, a diet with lots of sugar and fat and very little fiber or phytonutrients (beneficial plant compounds) could more than counteract those efforts. On the other hand, you can eat a healthful diet, but if you never get up and move, your cardiovascular health will almost certainly suffer.

Cardiovascular health and diabetes are also intricately linked. Committing to a better diet and daily exercise promotes better blood sugar levels, blood lipid control, and mood. It also leads to higher energy levels, which makes it easier to exercise. Daily exercise helps keep blood vessels healthy, makes you feel better about yourself, and may aide in weight loss.

All movement counts! Do something you enjoy so you can stick with it. Even small changes can make a big difference. Beneficial exercise can be as simple as walking every day. Virtually anything you do to move your body is preferable to inactivity.

Be sure to speak with your doctor before launching a new exercise program. To begin, set modest goals. For example, start by walking for a specific, manageable time each day. After a week or so, aim to increase this time until youre walking for 30 minutes or more per day.

Youre more likely to stick to your exercise plan if its realistic. Research shows that mild to moderate intensity aerobic exercise (for example, walking or jogging for 1030 minutes) three to five days per week is enough to produce significant improvements in blood sugar control.

The American Diabetes Association recommends aerobic exercise and strength training for optimal physical fitness.

Aerobic exercise (think anything that raises your heart rate) can be achieved through activities such as walking, running, swimming, dancing, tennis, basketball, and more. Strength training, sometimes called resistance training, focuses more on building or maintaining muscle. Both forms of exercise are important for optimal fitness and blood sugar control.

If you struggle to lift a gallon of milk, for instance, you may want to focus on increasing your upper body strength. Small, lower-weight dumbbells or stretchable bands can be useful for building upper and lower body strength.

Studies show that both types of exercise can significantly affect glycemic (blood sugar) control. They also show that including both forms is more effective than doing one or the other by itself.

Some people will find that committing to a routine exercise program merely requires time management and determination. Others may need a little extra help staying motivated. They may benefit from joining a gym or signing up for a class or other type of regular, scheduled activity. Group fitness has the added benefit of companionship, mutual support and encouragement, and perhaps even an element of competition.

In any event, research shows that people feel less fatigue after exercising than they do after sitting on the couch. Exercising may seem like a chore at first, but people who stick with it often find that they actually look forward to their activity fairly quickly.

The point is to commit. To be truly effective, exercise should be routine and involve both endurance (aerobic) and resistance (strength) training. So get moving, and stay moving!

See the article here:
Fitness for Diabetes: How Diet and Exercise Can Help You

JACQUELINE Jossa has given fans a look at her tiny dinner of salmon and broccoli in a plastic box.

Jacqueline, 27, tucked into the peri-peri flavoured fish and veg after collapsing on the sofa after another busy day.

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Hinting that she has been busy working out, the former I'm A Celebrity...Get Me Out Of Here! star said: "Another absolute banger.

"I know I should have probably put it on a plate but I'm really, really tired, I've had a really long couple of days, my whole body aches."

She added: "All will be revealed but...just know that I am seriously dead. And now, I'm tucking into some peri-peri salmon with broccoli and honestly, it's stunning. It's really stunning."

Jacqueline went on to explain that she pre-orders her diet meals, adding: "It is just a way of keeping me on top of eating healthy, less snacky bits and less take outs and stuff."

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Last month, Jacqueline revealed that she had embarked on a new diet and exercise regime.

The former EastEnders actress vowed to start exercising - not to get "skinny", just to feel better in herself.

But she admitted: "I'm in a mood this morning, to be honest I'm just hungry because I'm trying to be healthy.

"But I've had my shake, I do need a coffee but whatever... I've had a shake, a little snack, a healthy snack, some chicken."

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Jacqueline's decision to "move more" came after she flew to Ibiza to launch her very own swimwear collection.

While there, the mum-of-two proudly showed off her natural curves as she posed for photographs by the pool.

The star later insisted that she had also decided to up her exercise in order to boost her brain power.

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She told her Instagram followers: "I'm having those thoughts of I need to start doing a bit for me and I'm going to try and go for walks and maybe do some exercise.

"And no, before everyone pipes up it's not to necessarily lose weight, I wouldn't mind it but it is more just to know that you're doing something.

"Because work-wise I'm feeling really good, I'm busy I'm on the ball and I just want to maintain that and I feel like getting on the ball with it now, it's got to be done."

Original post:
Jacqueline Jossa reveals tiny dinner of salmon and broccoli and admits her whole body aches on new diet pla - The Sun

Fit, fabulous and a staunch believer of eating local and healthy, actress Kareena Kapoor Khan, fondly known as Bebo is definitely a stunner in every frame. The gorgeous diva, who is 39, recently announced the news of her second pregnancy and fans couldn't have been more excited. Her pictures also recently went viral from her magazine photoshoot, which were shot from home.

From her size zero which made waves everywhere to her increased emphasis on more holistic and healthy desi food, Kareena's impressive regime is what dreams are made of- eat everything guilt-free and no fad rules to be followed. Nutritionist and dietician, Rujuta Diwekar, who has helped Kareena get in shape before recently shared a detailed menu of what Bebo eats in a day and you'll be surprised to know that it is super easy to follow.

Take a look and note down tips to get in shape like Kareena!

The first meal of the day is the most important one and should be light and filling. While Kareena prefers to workout in the mornings, her breakfast is usually something full of energy and nutrient-rich. Around 9-10 am, Kareena has a handful of soaked almonds or a banana before she gets going for her exercise. Both of these also make for excellent pre-workout snacks.

Kareena's lunch is an example of how you can include proteins and antioxidants in your meal. Since she is a vegetarian, Kareena likes to have a bowl of curd rice (which is also healthy for the summers), with papad or achaar. On other days, a plate of roti, paneer sabzi (proteins) and serving of dal fill her up. She has this around 12 pm, which benefits digestion as well.

Her third meal of the day is a healthy snack, which mostly comprises a small bowl of chopped papaya (which contains all helpful nutrients one needs), peanuts or roasted foxnuts (makhanas), which make for an excellent weight loss friendly snack as well. She has the snack around 2 or 3 pm and it is an easy way to fill the body up and take care of untimely cravings. She has also been papped carrying around a box of makhanas on shoots.

For tea-time, Kareena skips caffeine and instead, indulges in the goodness of locally harvested fruits which are in season, such as litchi or mango. Options like a mango milkshake, a bowl of litchi or smaller serving of chivda (homemade roasted snack mix) are her go-to option.

Days when she has a craving, Kareena likes having lemon water (with black salt and asafoetida), buttermilk, curd with dry fruits, or coconut water. All of these also help her stay hydrated throughout the day.

If you don't know already, Kareena is a big fan of Indian food and makes sure she eats all kinds of desi superfoods, something which she has often talked of often. For dinner, according to Diwekar, Kareena usually likes to have vegetable pulao with raita (packing in good bacteria, calcium, vitamins and nourishing nutrients), an immunity-boosting pudina/palak roti with curd. On other days, it's the usual dal, rice and sabzi. Kareena's dinner menu proves one thing right- what our parents have been feeding us is healthy all along! Ghee is another thing Kareena gorges on, in any form.

Before bedtime, classic Haldi milk, with a pinch of nutmeg (all super good for your immunity and fighting infections) helps her sleep well.

The actress who leads a jam-packed schedule keeps up with a disciplined workout regime. Yoga is one of her favourite go-to styles. A usual workout routine involves minutes running on the treadmill, restorative yoga, home-strengthening workout and other core exercises, done six days a week. Sundays are her day off.

Now, looking like Kareena doesn't seem that difficult of a job, does it? Kareena Kapoor Khan is proof that with a healthy and sustainable lifestyle, being fit is an easy job. You don't have to starve or deprive yourself to look a certain way.

Read more here:
What Kareena Kapoor Khan eats: Rujuta Diwekar shares the diet plan she follows to look fabulous - Times of India

Intermittent Fasting, popularly known as IF is a popular diet trend on social media. It has been advertised by many celebrities and influencers as one of the best diets for losing fat, building muscle and for overall health. But it leaves many confused for those who are just approaching a healthy lifestyle.

As the name suggests, intermittent fasting follows a period of eating and a period of fasting. One of the most popular approaches is to fast for a period of 16 hours, followed by 8 hours of eating. Half of the fasting phase involves sleep which reduces the amount of time spent consciously fasting, leading to the usage of higher energy only when conscious.

Research studies have shown that Intermittent Fasting is a perfect approach for obese or overweight individuals who want a diet that will complement fat loss while maintaining or building muscle. This works well due to the excess fat storages being spent for energy during the fasting phase. Intermittent Fasting just like many other diets requires a nutrition expert to create the right diet so the body does not run out of energy and can keep one focused for longer.

People who are starting out into diet and exercise should not introduce sudden changes to the body. This causes stress which may lead them to quit their decision on the betterment of health. A slight caloric deficit followed by a structured diet and exercise program will help one achieve the benefits of intermittent fasting. It is not meant for anyone to simply incorporate into their diet. As with many other diet trends that have been popularised by studies, intermittent fasting was initially designed to help people with diabetes and anyone looking to make it part of their diet should consult a dietician or nutritionist.

A popular takeaway in the workout aspect of IF is to perform fasted cardio for more fat loss. While this may burn fat initially, performing cardio for a prolonged amount of time in a fasted phase might lead to breaking down of muscle for energy, than fats. This will lead to muscle loss or maintenance, but not muscle building. A workout window matters here depending on the person as some may perform better before eating, while some perform better during the eating stage. A healthy meal in the post-workout window can help one build strength and avoid muscle loss or fatigue.

Intermittent Fasting, however, shows limitations. According to a research study where 8 lean healthy volunteers were subjected to IF and a standard diet, there was very little difference in metabolism, whole-body glucose, or lipid levels. This shows that it may be best suited for individuals who are overweight or obese, but one can consult a dietician to get a better idea if it works for them.

IF is among the few diets that show significant weight loss results compared to the many fad diets visible today in social media. It shows easy and maintainable results for those who are starting into exercise and may also have benefits for those who are already healthy, provided they consult a professional.

Source:

https://pubmed.ncbi.nlm.nih.gov/17291990/

https://pubmed.ncbi.nlm.nih.gov/19793855/

https://academic.oup.com/ajcn/article/90/5/1244/4598111

See the original post:
Intermittent Fasting: Everything you need to know about this diet - The Bridge

When you are trying to lose weight, it can be incredibly daunting to figure out the hows and what-ifs of your fitness journey. When 34-year-old Shreya Somaiya Ganatra (a self-confessed foodie) realised that she needed to lose weight, instead of taking the traditional route of sweating it out at the gym, she decided to tweak her diet to make it healthier, while retaining the taste. Name: Shreya Somaiya Ganatra Occupation: Homemaker Age: 34 years Height: 4 Feet 11 inches City: Dubai

Highest weight recorded: 65 Kgs Weight lost: 15 Kgs

Duration it took me to lose weight: Around 4 months The turning point: There was a point in my life where I knew that I needed to do something for my health, but I was not serious enough. However, I slowly piled on kilos and realised that my weight had touched 65 kilos. At that point, my BMI was also 29. I was not able to wear my favourite clothes because of the growing weight and I felt lethargic and bloated. I decided to do something about my weight, even though I wasnt a huge fan of exercising (or even walking) and was a big foodie. The day I decided to lose weight and get healthy, there was no looking back. It was been five months since then and I have lost approximately 15 kilos. My breakfast: Since I love cooking healthier variants of the regular dishes, for my first meal of the day, I choose between masala oats, quinoa and daliya (cooked in one tablespoon of desi ghee with moong dal and lots of vegetables), cereals (a mixture of whole-grain flakes such as oats, wheat, rye, barley, rice, and sunflower seeds without any form of sugar) and milk with almonds.

My lunch: For lunch, I used to choose anything from boiled chickpeas salad, rajma with lettuce, zucchini and cucumber, multigrain roti with vegetable curry made in ghee and lastly, watermelon, carrot and beetroot smoothie. My dinner: I choose from tomato moong dal soup, veg biryani, khichdi (with more dal), jawar and ragi roti with vegetables, green leafy vegetables, and paneer curry made in ghee.

Pre-workout meal: Since the only workout I do is going for a walk, I drink a glass of warm water after waking up and before going for a walk.

Post-workout meal: I have my breakfast after walking for 30 minutes. I indulge in: I never eliminated outside food completely, but I was very careful while choosing what to eat. I usually indulged in dosa with chatni and sambhar without oil or ghee. I also used to take a bite of vada pav from my husband's portion and half-plate Pani puri to satisfy my taste buds.

My workout: I make it a point to walk for at least 30 minutes every day, no matter what happens.

Low-calorie recipes I swear by: Laddu made from ragi flour, ghee and dates, chaat made from roasted makhana (lotus seeds) and yoghurt with spices and date chutney and pancakes made from oats and moong dal.

Fitness secrets I unveiled: I realised that the first thing you need to do is understand your body type and then only you will be able to stay fit and healthy. Here are some of the fitness secrets that I revealed:

1 I have made it a point to stop eating after I feel full, no matter how tasty the dish is.

2 - It is important to determine a balanced diet for yourself which fulfils all your requirements of protein, fibre, vitamins, essential fats and carbohydrates.

3 - Portion control is a must.

4 - Dinner should be light so that its easy to digest because your metabolism is slowest during the night.

5 - Consistency is the key. Whatever plan you come up with, its important to follow it through till you reach your goal.

6 - In addition to a diet plan, you also need to include physical activity in your routine to increase your calorie output. In my case, I make sure to walk for atleast 30 minutes every day. How do I stay motivated? Some of the gradual changes like witnessing the numbers on the weighing scale going down, experiencing the change in the shape of my body and not feeling bloated and lethargic anymore were enough to keep me motivated. How do you ensure you dont lose focus? After truly understanding the importance of being healthy, my focus remained unwavering. I did a lot of research and came up with healthier and equally tasty versions of the common dishes we eat every day so I never felt that I was compromising on taste, which helped me to stay focussed. Whats the most difficult part of being overweight? I used to feel really bloated and lethargic when I was overweight. Also, I wasnt able to wear some of my favourite outfits because of my weight and it was not exactly the best feeling in the world. What shape do you see yourself 10 years down the line? I want to stay as fit and healthy as I am today. I also want to change peoples perception of diet food. We need to understand that diet food can be tasty and healthy at the same time. I also see myself creating healthy versions of different delicious cuisines and motivating others in their weight loss journey. What are the lifestyle changes you made? Its been 5 months now but my weight is now constant as I havent gained back any kilos. Whenever I have my meals, I observe the feeling of fullness and listen to my body. I made the following changes in my kitchen when I started my fitness journey.

Here is the original post:
Weight loss story: I lost 15 kilos by changing my diet and walking for 30 minutes every day! - Times of India

Diabetes is a common condition that affects more than four million people in the UK, and 90 percent of all cases are caused by type 2 diabetes. You could lower your risk of high blood sugar by eating more cinnamon, it's been revealed.

Type 2 diabetes could be caused by the body not producing enough of the hormone insulin, or the body not reacting to insulin.

Without enough of the hormone, the body struggles to convert sugar in the blood into usable energy.

It's crucial that if you think you may have diabetes, you speak to a doctor as soon as possible.

One of the best ways to lower your chances of high blood sugar is to eat more cinnamon, it's been claimed.

READ MORE: Diabetes type 2 warning - do your feet look like this?

Cinnamon is a great spice for diabetes patients to add some sweetness to their meals.

It works by improving insulin sensitivity, while also lowering blood sugar levels, according to medical website Diabetes.co.uk.

While more research is needed, nutritionists have claimed that cinnamon is an ideal diet swap for diabetes patients.

But, if you do decide to eat more cinnamon, you shouldn't binge on the spice, it warned, as it could lead to liver damage.

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"There are certain foods that provide huge health benefits for people with diabetes," said the medical website.

"They are often known as diabetes superfoods. In any diet, balance is hugely important.

"Several studies suggest that cinnamon is an excellent choice for people with diabetes.

"It lowers blood glucose, reduces LDL cholesterol, and increases insulin sensitivity. Its also cheap."

Meanwhile, you could also lower your risk of diabetes symptoms by eating more fish, it's been claimed.

Fish is rich in vitamin D - particularly oily fish - which helps to form a protective barrier around the skin, eyes, and the nervous system; all of which are susceptible to damage from high blood sugar.

Fish also contains vitamin B2, which keeps the bones healthy.

Diabetes patients are also more at risk of damage damage as the condition progresses.

Many people may have diabetes without even knowing it, because the signs and symptoms dont necessarily make you feel unwell.

Common diabetes symptoms include having cuts or wounds that take longer to heal, having an unquenchable thirst, and passing more urine than normal.

You should speak to a doctor if youre worried about the warning signs or symptoms of diabetes, or if you think you may be at risk.

Diagnosing the condition early is very important, because patients are more at risk of some deadly complications, including heart disease and strokes.

Original post:
Diabetes type 2 - the diabetes superfood spice to lower your risk of high blood sugar - Express

Weight loss: Clother fitting you more comfortably is a sign you are making progress

When you are trying to lose weight, the weighing scale might not always show progress. Inch loss, how well your clothes fit you, the improvement you experience while sleeping and your flexibility are some other signs that show you are making progress on a weight loss diet. The journey towards losing weight can be slightly demotivating for weight watchers, as and when they reach a weight loss plateau-the period when they stop losing weight despite exercising regularly and keeping their calorie check in control.

Many fitness experts and nutritionists believe that numbers on the weighing scale may not be the best indicators of your health, or that you are making progress and are getting fitter. Here are some other signs that show you are on the forward path in your weight loss regime:

1. Better sleep: If you sleep deep and wake up without feeling tired and bloated, then it is definitely indicative that you are fitter and making progress.

Also read:Weight Loss: 4 Changes You Need To Make To Your Night-Time Routine For Better Digestion And Good Sleep

2. More energy: When you get fitter, lethargy, fatigue, laziness and sleepiness throughout the day are much lesser. A fit body can make a person feel more motivated towards achieving more and being productive, with definitely higher levels of energy.

3. Increased water intake: Celebrity nutritionist Rujuta Diwekar, in her book Don't Lose Your Mind Lose Your Weight, talks about how most people drink only as much water till it satisfies their thirst. The journey towards weight loss is incomplete without sufficient, and comparatively higher water intake than earlier. If your water intake has significantly increased, then it is surely a sign you are making progress.

Increased water intake is a sign that you are making progress on weight loss diet Photo Credit: iStock

Also read:Weight Loss: What Is Water Fasting? Know Pros And Cons Of This Unique Diet Plan

4. You are more active and physically flexible: Getting fitter and losing weight can make you physically active and also physically more flexible. You will be able to better perform some exercises and yoga poses. Body strength and stamina will also show improvement.

5. Clothes fitting better, more comfortably: This is usually a sign of inch loss. There can be times when you are not making progress on the weighing scale but are losing inches. Your clothes become looser and you feel more comfortable in them. After all, there's no better feeling than fitting in an old jeans right?

6. You are exercising more often: If you have started exercising more often and it makes you feel lighter and more positive, it is a sign that you are making progress on your fitness regime. When you exercise regularly, it makes you feel light, with lesser stress and also gives a feeling of accomplishment. Getting regular at exercise is a sign that you are making progress in your weight loss journey.

7. Better exercise performance: Improved levels of fitness and lower weight can make you run faster, lift heavier weights and exercise for longer periods of time.

Also read:Want Flat Abs Without Going To The Gym? Here Are 6 Body Weight Exercises You Can Do

So, apart from the numbers on the weighing scale, these are the signs that you can watch for and bank on.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

View post:
Weight Loss Diet: 7 Signs That Tell You Are Making Progress Other Than The Weighing Scale - NDTV

No matter what type of diabetes you have, the goal of diabetes treatment is to control blood sugars and keep them within the healthy range.

Type 1 diabetes must be treated with insulin, since the pancreas does not produce insulin naturally. People with type 2 or gestational diabetes don't always need insulin treatment, and will often focus on lifestyle changes and oral medications that encourage insulin production or decrease insulin resistance.

With proper access to healthcare, diabetes is highly treatable, says Katherine Araque, MD, an endocrinologist and director of endocrinology of the Pacific Neuroscience Institute at Providence Saint John's Health Center in Santa Monica, California.

Here are the four main ways you can treat and manage your diabetes.

Insulin is a hormone produced in the pancreas in healthy individuals. It helps facilitate the process of converting blood sugar into fuel, so that glucose doesn't build up in the blood.

In people with type 1 diabetes, the pancreas cannot produce insulin, so they need synthetic insulin. This can happen in two ways:

People with type 2 diabetes are treated with insulin when they are unable to control their blood glucose levels with lifestyle changes and medication. Overall, roughly 24% of people with diabetes are treated with insulin, according to a 2018 study published in Diabetes Care.

If you need insulin, your doctor will provide specific guidance on how much you need and when you should take it.

Although people with type 1 diabetes will need insulin, they may also be prescribed medication if they have some remaining pancreas function. The medication can encourage insulin production in the body.

People with type 2 diabetes are prescribed medication when they can't control their blood sugars through diet and exercise. Oftentimes, people with type 2 diabetes use more than one medication to control their condition.

However, medications are usually not recommended for pregnant people with gestational diabetes.

Common medications used to treat diabetes include:

Metformin is the most common medication used to treat type 2 diabetes. It's sometimes used to treat type 1 diabetes in people who still have some insulin production, along with insulin.

Metformin helps control blood sugar by making it easier for the body to absorb glucose. It's usually taken twice a day, with meals. Even when used alone, metformin can reduce A1C levels by 1.5% on average, which is enough to drop blood sugar levels from diabetes to prediabetes.

Sulfonylureas are a class of drugs that encourage the pancreas to release more insulin. They're used to treat type 2 diabetes. They are often taken once or twice a day before meals.

Sulfonylureas have a similar efficacy to metformin, and can be used alongside it.

TZDs make it easier for the body to use insulin; they reduce insulin resistance. They can be used to treat type 2 diabetes. They are taken 1 to 2 times per day.

After a year of taking TZDs, people with type 2 diabetes reduced their A1C levels by 1.4%, according to a 2019 study published in Vascular Health Risk Management.

Exercise is important for people with all types of diabetes. "Exercise helps at multiple levels: it increases base metabolic rate, fights insulin resistance, and helps with weight loss," says Araque.

Exercise helps muscles burn glucose and reduces insulin resistance. When you exercise, your muscles burn more glucose, removing it from the bloodstream and helping to lower blood sugar levels.

For example, a 2017 study published in Biomedical Research followed 120 obese teens, who did two hours of aerobic exercise twice a day for six days a week. After five weeks, their average fasting blood sugar was reduced by 0.84 nanomoles per liter (nmol/L) for males and 1.04 nmol/L for females. The researchers described this as "an extremely significant difference."

The Center for Disease Control and Prevention (CDC) recommends that people with diabetes get the normally recommended amount of exercise: 150 minutes of exercise each week, including two days of strength workouts that incorporate major muscle groups. The American Diabetes Association recommends starting with small changes, like walking daily.

Any exercise will help, but some may be especially beneficial. For example, a 2019 study published in Diabetologia found that afternoon exercise decreased blood sugars more than morning exercise.

Overall, you should work with your doctor to identify an exercise program that will benefit you, Araque says.

Healthy eating is critical for people with diabetes. As food breaks down, it releases glucose into your blood. Some foods, including processed sugars and carbohydrates, raise blood sugars more than other foods, like proteins or leafy vegetables.

In particular, people with diabetes need to be aware of how many carbs they eat per day. They should also create an eating plan that includes the following:

For example, the DASH diet and Mediterranean diet which both emphasize healthy fats, lean protein, protein and vegetables have been proven to help people with type 1 and type 2 diabetes control blood sugar.

Read more about the best ways to eat if you have diabetes:

Diabetes is a chronic but manageable condition, Araque says. People with diabetes should work with their doctor, nutritionist, and an exercise professional to design a program that meets their needs.

"The most important message is if they follow these recommendations they can get this under control and decrease risk for complications," Araque says. "Patients should have hope."

Read more:
4 of the best ways to treat diabetes and lower blood sugar - Insider - INSIDER

It's hard to believe, but 1 in 4 people die from heart disease in the United States. That's 647,000 Americans every year and one death every 37 seconds, according June 2020 data from the Centers for Disease Control and Prevention (CDC). But despite it being the leading cause of death in the U.S., it doesn't have to be. According to the American Heart Association, 80 percent of cases are completely preventable, and there are many different things you can start doing right now in order to ensure your heart stays healthy for years to come. Here are 20 ways to reduce your risk of heart disease this summer and beyond. And for more on taking care of your ticker, check out The 20 Worst Habits That Are Destroying Your Heart.

There are many different reasons to make exercising a priority, as it not only keeps you healthy physically, but mentally as well. One major reason, though, is that it helps your heart stay strong and in tip-top shape. "Aerobic exercise and high-intensity interval training can help improve overall health and reduce your risk of heart disease. We know that increasing your exerciseup to 150 minutes per weekdramatically reduces your risk of heart disease," says Nate Favini, MD, an internist and the medical lead at Forward in San Francisco. "Even if you're not able to get in 150 minutes a week, any exercise is better than none." And for ideas on how to work up that daily sweat, check out The 50 Best 5-Minute Exercises Anyone Can Do.

According to Jennifer Haythe, MD, a critical care cardiologist at Columbia University Irving Medical Center in New York City, one of the best things you can do to reduce your risk of heart disease is make an appointment with your doctor. "Up to 80 percent of heart disease is preventable with risk factor modification. Prevention is key," she says. "See your doctor and get screened for the biggest risk factors like hypertension, diabetes, and high cholesterol. Starting at age 20, all individuals should be screened." And when you visit your physician make sure you discuss these 20 Questions to Ask Your Doctor Once a Year.

It's never too early to learn about your family's medical history. "Cardiovascular disease has a strong genetic component," Haythe says. "Because of that, you should talk to your familyparents, grandparents, uncles, and auntsabout your family's history and what kinds of diseases they did or didn't suffer from. This will help your doctor risk stratify you." When your doctor knows what you're up against, they'll be better able to catch problems early and keep youand your hearthealthy for years to come. Speaking of years to come, check out these 50 Important Habits Linked to a Longer Life.

As great as it is snacking on all the unhealthy foods in your cupboard, Haythe says it's not worth it when it comes to your heart health. "Get the chips and dips and cookies and snacks out of the house and replace them with fruits and vegetables," she says. The science doesn't lie: A 2019 study published in The BMJ found eating ultra-processed foods can put you at a higher risk of heart disease. Plus, snacking on fruit and veggies can be just as satisfying.

Something as simple as cutting down on sugar can help you live a longer, healthier life. "Reducing the amount of sugar in your diet will decrease your risk of diabetes and obesity, both of which are directly linked to heart disease," Favini says. Instead, make sure the bulk of your diet is whole foodsnot boxed goodies from the grocery store that contain more sugar per serving than you should eat in an entire day.

Meditation is a much-needed practice for your mind and your heart. Especially this year, where everyone is dealing with peak levels of stress and anxiety. "It's been a tough five months, and everyone is frazzled," Haythe says. "Meditation can help, and that can mean sitting quietly for 15 to 20 minutes a day and just calming your thoughts down. This helps lower blood pressure, heart rate, and stress, which all can increase your risk of a cardiac event."

Stress can take a serious toll on your health. "High stress levels are linked to high cortisol levels, which can lead to high blood sugar and blood pressure," says Favinitwo things that can increase your risk of heart disease. The good thing is he's fully aware that it's impossible to avoid all stress, and that's not necessary. Instead, it's all about managing the stress you do have by "doing activities that ground you, like exercise or meditation," he says. And for more ways to find some calm in your life, check out 5 Easy Ways to Manage Your Stress Right Now, According to a Doctor.

Don't go through your life battling depression. Instead of letting it affect your day-to-day life, talk with a doctor or therapist and figure out the best treatment option for you. Not only will it help get your mental health back on track, but it can greatly benefit your heart, too. "Depression has been linked to poor heart health," Favini says. "Be attentive to your mood and address issues early to maintain your mental health." And for more helpful information,sign up for our daily newsletter.

Eating French fries every now and then is totally fine, but Haythe recommends staying away from fried foods other than maybe the occasional indulgence. "Your heart will thank you," she says. Especially since a 2019 study published in The American Journal of Clinical Nutrition found eating fried food can increase your risk of heart disease. Get the same great texture and taste by using an air fryer instead, which allows you to cook up crispy food minus all the oil.

It's been shown time and time again that eating more fiber can help lower blood pressure and cholesterol, which in turn can help prevent heart disease. "Increasing your consumption of fiber reduces your chance of heart problems down the road," Favini says. You can do so by adding more whole grains, vegetables, oats, beans, nuts, and fruit into your diet. And for more on why making this aspect of your health a priority right now is so important, check out Nearly 60 Percent of Coronavirus Patients Have High Blood Pressure.

Getting more fiber is important, but Favini says upping the amount of healthy fats you eat is crucial, too. "Increasing your consumption of healthy fats from foods like olive oil, nuts, and fish reduces your chance of heart problems in the future," he says. Both omega-3 fatty acids and omega-6 fatty acids have been shown to help protect against heart disease, Harvard Health says. So, don't be afraid of adding more into your dietit's only doing your body good.

Getting sleep is toughespecially during the summer months when the sun sets later and you want to extend those warm days as long as you possibly can. But Haythe says sleep is crucial for stress reduction, your mood, mental acuity, energy, and your heart. "Try to go to bed 30 to 45 minutes earlier than you normally do. Seven to eight hours a night is ideal," she says. "Don't worryyou can scroll through Twitter and catch up on emails in the morning." Since those who don't get enough sleep at night are at a higher risk of heart disease, according to the Sleep Foundation, it really should be a top priority.

You know smoking is bad for you. In fact, the CDC says it hurts pretty much every organ in your bodyespecially your lungs and heart. Aside from increasing your risk of stroke and lung cancer, it can also up your risk of heart disease. "Smoking even one cigarette a day stiffens your arteries and can substantially increase your risk of heart disease," saysFavini. Just imagine what an entire pack a day can do. Now's the time to give it up for good.

While smoking is horrible for your heart, exposing yourself to secondhand smoke can seriously impact your health as well. According to the CDC, secondhand smokeeven as a nonsmokercan increase your risk of developing heart disease by 25 to 30 percent. Not only that, but it can also increase your risk of stroke and death. And yes, even something like chatting with a friend over their smoke break at work counts.

You might take good care of your teeth, but when's the last time you checked in on your gum health? "This may seem unrelated, but taking care of your gums can actually prevent periodontal or gum disease, which is linked to a higher rate of heart attacks, strokes, and cardiovascular events," Favini says. "This could be a result of overall poorer health, but we also know that periodontal disease increases inflammation in your body, which is a driver of heart disease." To keep your oral health in check, he recommends brushing your teeth twice a day, flossing regularly, and seeing your dentist about any issues that come up.

Getting outside and going on a walk every day can give your heart health a boost. "If you've been sitting too much during quarantine, it's time to get moving," Haythe says. "Don't feel like you have to run five miles a day. Start out with a 15 minute walk outside and increase that time over the weeks to build up to 45 minutes, 4 times a week of brisk walking." The American Heart Association says walking can lower your chances of heart disease, so there's no reason not to go get that fresh air. You'll return home feeling healthier and more energized.

If your doctor prescribes you a medication to take, you take it right? That's not always the case when it comes to heart health, and it's something Haythe sees regularly. "So many people are prescribed medication for blood pressure or cholesterol and don't take them. You can't feel high blood pressure or high cholesterol, so trust that your doctor knows what they're doing," she says. "If side effects are bothering you, talk to your doctor about trying something else. There are so many medicines on the market, and you should be able to find one right for you."

If you know your blood pressure is high, try the DASH diet, which stands for Dietary Appoaches to Stop Hypertension. According to James Yeh, MD, a board-certified internist in Boston, it's designed to lower blood pressure through a diet filled with fruits, veggies, whole grains, low-fat dairy, legumes, nuts, seeds, and lean meats. "These foods are typically high in fiber and low in saturated fat, cholesterol, and sodium," he told Harvard Health. Not only can it help prevent heart disease, but it can also help prevent other issues like cancer, stroke, and diabetes.

If your significant other is constantly complaining about how much you snore at night, don't ignore it. Instead, take action. According to the American Heart Association, one in five adults have sleep apneaeven if it's just a mild form. If that sleep apnea isn't treated, it can have devastating effects on your heart health, contributing to heart disease and stroke.

Putting on some extra poundsespecially during a pandemic where you're trapped at home a lot of the timeis easy to do. But when it comes to your heart, do your best to keep up a healthy diet and workout schedule in order to maintain a healthy weight. According to Harvard T.H. Chan School of Public Health, having extra weight and a large waist size can increase your risk of heart disease.

Excerpt from:
20 Ways to Reduce Your Risk of Heart Disease This Summer - Best Life

Jayme Smid, Fitness column Published 8:57 p.m. CT Aug. 13, 2020

Jayme Smid(Photo: Jill Meier/Brandon Valley Challenger)

Question: Im trying to keep myself healthy and lose some unwanted weight, but isnt it risky to workout at a gym right now?

Answer: Great question! We are hearing a lot of concern (and rightfully so as its important to be cautious when it comes to exposing ourselves to germs) but studies are showing that gyms and health clubs are an overall healthy place to be! We are fortunate as we are one business that has always required members to sanitize their surroundings before and after use (so cleaning around the clock is not new to us!). What we are finding as an industry is that we can help our members boost their immune system, drop the unwanted pounds, and maintain andbuild muscle mass all while staying safe and healthy. A study by Nutrisystem recently revealed that 68% of Americans have gained 16 pounds or more since March 2020. Another study by FitBit shows that daily activity/exercise is down over 20%. Unfortunately, these statistics are worrisome for our nation. As a fitness professional, I know the biggest ways to boost an immune system are by regular exercise, a healthy diet, andproper sleep. A combination of those 3 items (in my opinion) is your best bet at avoiding and/or beating coronavirus! So, I would encourage you to take a look at your routine. How can you better fit in exercise, what changes can you begin to make to your diet, and how can you get a few extra zzzs? If you are needing some extra help and accountability, reach out to your local gym, find an accountability buddy, or set some new goals. It is more important than ever before to put our health first!

Jayme Smid is the club manager at Anytime Fitness in Brandon. To submit a question for future articles, please contact the author at jayme.Smid@anytimefitness.com

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Expert answers to your health and wellness questions - Argus Leader