Exercise For Diabetics

Diabetes is a disease that has a lot of complications (which leads to the occurrence of other diseases). It is associated with high blood sugar levels continuously which can cause damage to blood vessels, nerves and other organs.

Diabetics are at risk for various long-term complications if not handled properly. The more common and deadly complications are heart attack and stroke. Besides other complications that may occur are damage to blood vessels of retina (diabetic retinopathy) that can causes vision problems, abnormalities in kidney function lead to kidney failure, so patients must undergo dialysis (hemodialysis) and nerve damage causing skin more frequently injured.

In addition, wound healing / infection in diabetic patients is usually running slow because high sugar levels in the blood can cause bacteria to grow, so in some cases, amputation is sometimes be a choice to stop the spread of infection.

Regular exercise is very important for diabetics to control blood sugar levels, reduce body weight and blood pressure. Diabetics who exercise regularly are also rarer to have heart attack or stroke than those who less exercise.

The reason why exercise can help in controlling blood sugar levels is because during exercise, muscle cells work harder to burn sugar and oxygen into energy more than in resting. Exercise also helps insulin’s task because sugar in the blood is flowed into the muscle cells to be converted into energy so that blood sugar levels in the blood will decrease and lighten the work of insulin.

Here are some benefits of regular exercise for diabetics:

  • Controlling blood sugar, especially in type 2 diabetes, whereas for type 1 diabetes is still problematic.
  • Inhibiting and improve risk factors for cardiovascular disease which often occurs in many diabetics, such as coronary heart disease (CHD), stroke and peripheral vascular disease.
  • Helps weight loss programs for diabetics with obesity, even more than doing proper diet.
  • Provide psychological benefits, regular exercise can improve physical fitness level for improving cardiovascular system, respiration, blood sugar levels, increasing confidence and improving the quality of life.
  • Reducing the need for oral drugs and insulin usage.
  • Regular exercise can prevent diabetes early, especially for those who have family suffer from diabetes or for those who include in pre diabetic group.

The recommended exercise for diabetics is low impact aerobics and rhythmic like gymnastics, jogging, swimming and biking, while the static resistance exercise is not recommended (such as lifting weights, etc.). The portion of exercise should also be noted, excessive exercise would be detrimental to health, while too little exercise is not useful.

Determination of exercises portion should pay attention to intensity, duration and frequency of exercises.Generally, intensity of exercise has been undertaken by the clubs for focusing on:Pulse target / exercise area.

Blood sugar levels before and after exercise.

Blood pressure before and after exercise.There are health gymnastics which is mainly intended to diabetics which made by specialists, including medical rehabilitation, internal medicine, sports health, and nutritionists. Gymnastic for diabetic is an energetic movement, but not stamping as in common gymnastics and physical health centre, but it is not low impact as in the gymnastics for old people.

The movements mainly aim to burn calories so the body can also lowers blood sugar levels. The variations of movements for diabetic are quite a lot so it can makes all parts of the body working, from head to toe.

The exercise also as a way to sharpen the brain, because it can help optimize the brain function and prevent dementia. Because the benefits are many, gymnastic does not only for diabetics. But, It can also be done by non-diabetics whose the aim is to prevent diabetes.

Here are gymnastic movements for diabetics:

First warming up

Standing up. Raise hands up as straight as shoulder. Next, move both hands to front of the body.

Second warming up

Standing. Raise your hands to the front of the body until the shoulders. Then, move your finger like squeeze. Then, open it wide. Do it in turn, but the hand is raised at shoulder level.

First main

Upright standing position. Right foot step forward. Left foot is staying. Raise right hand up to right shoulder. While bend the left hand toward the back chest. Do it alternately.

Second main

Upright standing position. Right foot is lifted up straight to the thighs and calves, make an angle of 90 degrees. Left foot is staying. Raise the right hand to right shoulder. While bend the left hand toward to the back chest. Do it alternately.

First Cooling

Right foot slightly bent, left foot straight. Left hand straight out in front of shoulder. Right hand is bent inwards. Do it alternately.

Second cooling

The position of the foot inverted “V” shape. The hands stretched upward like letter “V”Gymnastics should be routinely be done every day or at least 2-3 times a week to gain maximum benefit. At the hospital or diabetics club, they usually hold the exercises every morning for two times a week.

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Facts On Supplements You Should To Know.

Today many men are more diligent pay attention to their body shape. Various methods are used ranging from fitness to take supplements. Exactly what is contained in muscle building supplements? Why is muscle building supplements can build muscle?

Proteins consist of amino acids. Amino acid is a Muscle builder substances. Thus, the protein is an essential ingredient for muscle building. You need 1-2 grams of protein per pound of your body weight each day. Bar protein comfortable is to be consumed and have a high protein content. In addition to forming muscle mass, protein is also needed to maintain normal pH in the blood, as an energy source, maintaining normal levels of hormones, keeping the body’s immunity in order to function properly, and maintain body fluid balance.

There are several forms of protein, like whey, soy, egg, and casein. Which is the best? All of them are good, depending on how and when you consume them.

Whey

Whey protein is good to be consumed after exercise, because at that time the body highly needs protein and whey protein can be digested very quickly (about 30 minutes).

Casein

Casein is digested very slowly (about 2-7 hours). This means that, supplements containing casein should be consumed before bed, when our bodies do not get food intake in a long time.

Egg

Egg protein (albumin) can be digested by the body within 1.5 to 3 hours so it can be consumed at any time to provide amino acids to our bodies.SoySoy protein is safe for vegetarians, because its sources come from plant. As a whole soy protein is good protein, although can not be effectively absorbed as whey protein or albumin. Soy protein provides many benefits for women’s health.

Creatine

Creatine works extremely well for increasing muscle mass. Creatine is safe and highly effective for anyone. Creatine increases ATP (Adenosine Three Phosphate) which is the main energy source for muscle, the consequences are the muscle tissue going to grow. Many people who have found the effects of creatine for 4 weeks. Consume creatine after exercise. The more creatine is contained within the muscle, the more water is also stored in the muscles to maintain homeostasis / balance of the body. This will make the muscles look fuller and increase muscle mass.

Glutamine

L-Glutamine is an amino acid, which most contained in the muscle. Glutamine prevents loss of muscle mass and improve healing. This is why over the years, glutamine has always added to intravenous fluids for post-surgery patients. Glutamine is safe to be consumed in a long time. Glutamine should not be taken with creatine, because they will compete against each other in terms of the absorption process. Consume glutamine before exercise and creatine after exercise. Combination of both is highly good.

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Multivitamin

If you lack just one type of vitamins, metabolic processes will be hampered, and your goals will be difficult to achieve. A good multivitamin is essential to gain muscles mass. Multivitamin is important, especially for those who undergoing strict diet.

Natural testosterone

Increase testosterone helps you to increase strength and muscles mass, improve mood, and maintain a healthy libido. Steroids can increase testosterone levels but not legal to use.

Anabolic flavone

Methoxyisoflavone and Ecdysterone is non hormonal flavones which naturally increase protein synthesis, nitrogen retention and muscles growth. Flavones is highly good to be consumed together with protein, because it can increase the absorption of protein. Some products already incorporate flavones with protein in one package.

Amino acid

Amino acid is a substance that form proteins. Amino acids assist in improvement, growth, and development of muscles tissue. The most effective amino acid supplements in sport is branched chain amino acids, that is essential amino acids such as leucine, isoleucine, and valine.

Nitric oxide

Nitric oxide (NO) is gas in free form, which is produced by the body and is used by the body to communicate with other cells in the body. Nitric oxide increases blood flow, so that it can deliver more nutrients to the muscles and make muscles bigger.

Zinc Aspartate Monomethionine

Minerals consisting of Zinc Monomethionine Aspartate (ZMA), Magnesium Aspartate, and vitamin B6, clinically proven to increase anabolic hormone levels and increase muscles strength. All of them is natural, so it has no side effects. Research shows that consumption of 30 mg of Zinc and 450 mg of Magnesium per day can increase testosterone levels by 30%.

Growth Hormone

Growth hormone is polypeptide hormone secreted from the anterior pituitary gland. Growth hormone is the latest addition to the muscles building supplement. Human growth hormone decreases rapidly after age of 30 years.

Beta-Hydroxy Beta-methylbutyrate

Beta-Hydroxy Beta-methylbutyrate (HMB) is a result from the breakdown of amino acid leucine. HMB is produced by the body from protein in our diet. HMB helps increase muscles mass by minimizing the amount of damaged muscle after exercise.

There are several advantages from the consumption of HMB, that are prevents catabolism (breakdown) of muscle, accelerate the healing of muscles, reduce body fat, and lower blood cholesterol levels.

Muscle building supplements are not the most important thing in the muscle building, and will be in vain if you do not exercise and maintain your eating pattern. Eat foods that contain protein every three hours. Eat enough calories. Adequate sleep for 8 hours a day. Eat vegetables and fruits as the source of of vitamins.

Drinking Water Regularly Will Help Your Health

Water is the lifeblood of every living thing in the world. Most of the land surface is covered with water. Plants, fruits, vegetables, birds and animals need water to survive. Humans are no different. Water should be your choice for all of us drink.Unfortunately not. As a result, some people suffer the effects of drinking water is a daily priority. I grew up my mom always told me that eight glasses of eight liters of water per day. I am assuming that she heard somewhere. Maybe she can be heard on Oprah or a radio talk show that she used to play. I still hear that I drink plenty of water for real today.

Sometimes she would not let me drink anything until my demands of the water for the day. I often say that they drink plenty of water from the water source at school, so I can make the Kool-Aid or soda to drink. This answer did not work. Most of my meals as a child were filled with a glass of water. I am grateful that they created in me a habit of drinking water regularly, because I am for good health.

Currently, experts from “Golias” say, in fact, you should drink water during meals because it helps the body to feel rested. Seventy percent of our body is water. Half of our weight is water weight. Extra water in our internal systems are working properly. Blood and our cells are largely composed of water, too. If he does not drink enough water the body holds the water really. We can say this is because our urine is dark yellow. This is how the authorities telling us that we need to drink more water.

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Conversely, when the urine is clear or pale yellow our body get rid of excess water, we are fully hydrated. Do you really want to stay on that side of the spectrum. Some experts say you should drink half our weight in grams of water per day million. If it’s hot outside, we must drink more water than usual. In doing intense exercise or activity that makes us sweat should drink water before, during and after. If we do that, we dried out. There are many unhealthy consequences of dehydration, such as fainting, headaches, pungent urine, and many others who do not want to try.

There are many ways to get our daily dose of water. Food we eat, like fruits, vegetables and contain much water. Fruit and vegetables are the best natural source rather than incorporated into a bag or can. Many of the drinks that much water in them even drink coffee daily. But be careful that you are entirely dependent on soft drinks, juice and Kool-Aid for moisture sources that these drinks have sugar and calories are not good for the body in large doses. Pure H2O has always been a source of hydration and pure elite.

In addition, each dose of alcohol that we drink a glass of water to meet, because alcohol absorbs water effectively.I am aware that many people simply dislike the taste of water. There are many supplements on the market that water flavored water, and added vitamins and minerals that are actually good for you.

Personally, my choice of flavor enhancer winding water pipe through a company certified organic health and wellness. They have different tastes, which boosts immunity, joint health, and the servings of fruits and vegetables that the body needs help. Flavors range from orange to strawberry kiwi. Personally I use the Kiwi Strawberry flavor immunity instead of air.

We found that the torque tube my taste of water without any added sugar and calories than other competing brands to give the taste of water. In fact there is no excuse not to stay hydrated and drink plenty of water daily. As drinking water now I suggest you start making a regular routine in your life. You’ll feel better and help your health. Your body will thank you.

Effects Of vitamin E For The Body

Vitamin E is not a single substance, but a group of substances that include four types of tocopherols (alpha, beta, gamma and delta). In humans, alpha-tocopherol is the most effective one. Vitamin E supplements usually contain only alpha-tocopherol. Vitamin E can not be produced by the body so we have to get them from food. The main sources of vitamin E are vegetables, fruits and grains such as corn, papaya, avocado, beans and cooking oil. Vitamin E can be damaged by heating and storage. The food processing industry, often adds synthetic vitamin E into foods to compensate for losses.

The function of vitamin E in the body

Vitamin E has several functions in the body. As vitamin C and A, vitamin E is a natural antioxidant works to neutralize free radicals, aggressive molecules that damage the body cells. The number of free radicals can be rise by stress, smoking or exposure to sunlight. Because free radicals increase the risk of diseases such as cancer, heart disease or cataracts, antioxidants can reduce the risk of this disease to a certain extent. Vitamin E also supports the body’s defenses and protect against atherosclerosis (hardening of arteries).

The need for vitamin E

Doses of vitamin E is expressed in milligrams and IU (International Unit) which is a special unit for vitamins and other biologically active substances. IU definition is different for each vitamin. There is no equivalence between the different vitamins and even between species within a group of vitamins. For instance, one IU of vitamin E does not have the same amount with one IU of vitamin A.

One IU of natural vitamin E have different numbers with one IU of synthetic vitamin E. We just need vitamin E in very small amounts in each day, only 14 milligrams for men and 12 milligrams for adult women. Pregnant and nursing women need a little more. The need for vitamin E also increased in people who smoke, stress, heart disease and low immunity.The most common amount recommended for vitamin E supplementation in adults is 400 to 800 IU per day.

However, some experts advise to just take 100 to 200 IU per day, because the long-term study showed that there was no additional benefit from the intake that exceeds that amount.

Vitamin E deficiency

Vitamin E deficiency is rare. Most people get enough vitamin E through their diet. Vitamin E is a fat soluble vitamin, which means that our bodies can store this vitamin in the liver as a reserve. As long as you eat a variety of foods such as vegetables, fruits, grains and moderate amounts of unsaturated fats from vegetable oils, you get enough vitamin E for every day needs.Vitamin E supplementation is not required. Our bodies will take vitamin E from reserve in the liver if we get less intake of vitamin E from food. We will have shortage of vitamin E, if we eat foods low in vitamin E continually in a long time.

Vitamin E deficiency can also be caused by impaired absorption in the intestine (eg, malabsorption of fat) and other conditions. People with a genetic defect in the protein that transfers vitamin E, called thrombotic thrombocytopenic purpura (TTP) had severe vitamin E deficiency, characterized by low blood pressure and progressive neurological disorder.

Older people with diabetes also tend to show a significant reduction of vitamin E in their blood serum. Vitamin E deficiency can lead to severe symptoms such as poor in concentration, muscle weakness, and increased susceptibility to infection.

Overdose of vitamin E

As a fat-soluble vitamin, vitamin E can accumulate in the body, making it more risky than water-soluble vitamins. High doses of vitamin E (especially if taken over the long term) can cause several problems, such as fatigue, weakness, headache, nausea, diarrhea, abdominal pain, bloating, and increased risk of bleeding