Yoga for Type 2 Diabetes

Routinely inviting relaxation into our day is important for all of us, particularly when facing emotional or physical challenges. If you’re managing type 2 diabetes, make time to check in with your physical well-being with yoga and mindfulness.

Living an active lifestyle

The Canadian Society for Exercise Physiology recommends at least 150 minutes of aerobic exercise per week, plus at least two sessions of resistance exercise per week for adults between the ages of 18 and 64. The Canadian Diabetes Association supports these recommendations.

Yoga does not require much special equipment and, at its core, encourages participants to check in and become in tune with their physical states. The Canadian Diabetes Association notes that yoga is one of the many ways people with diabetes can live an active lifestyle.

Incorporating yoga

It is recommended that you consult your health care practitioner if you are including yoga in your diabetes management plan. People with heart disease or blood pressure concerns should also consult a professional on how to adapt yoga for their needs. Consider working with a yoga therapist or teacher who has experience working with people diagnosed with type 2 diabetes.

While researchers acknowledge that more systematic research is needed, there is recent evidence that regular yoga practice can help people with diabetes reduce fasting glucose (blood sugar) and cholesterol.

Suggested poses

Yoga, meditation, and breath work are tools that many people use to tune into their bodies. Try out these yoga postures (asanas) to begin to incorporate yoga into your daily healthy living routine. These postures are great for beginners.

Consider joining a class in your community. It is possible to find classes for beginners, and some communities even offer introductory classes geared toward people with type 2 diabetes.

Always ask your health care practitioner for contraindication information, for more information, and before starting any new exercise program.

Mountain Pose (beginning posture) This pose is the foundation of many yoga postures. You can practice Mountain Pose anywhere you can stand. Stand up straight with your legs hip-width apart. Keep your feet parallel to each other. Keep your shoulders tracking down your back and lengthen the back of your neck. Engage your leg muscles by lifting your kneecaps. Keep your throat soft and relax your jaw. Feel centred on both feet. You can achieve this by slowly rocking subtly from side to side and front to back. Find where you feel centred on your feet. When you feel centred, stop rocking and focus on your breathing. Inhale through your nose, filling your lungs from bottom to top. Exhale, emptying your lungs. Take 5 to 10 breaths in this way, checking in with how your body is feeling.

Nitambasana (side stretch) This posture brings awareness to the lateral planes of the body and helps to open the shoulders. Begin in Mountain Pose, standing with your feet parallel. Inhale and lift both arms overhead with the palms facing each other. You can also keep your arms bent, with your hands on your hips if keeping your hands above your head feels like you are stretching too deeply. Gently bend from the waist to the right, feeling a stretch along the left side of your body. Focus on keeping your left leg grounded into the earth beneath you. Hold your arms on the right and inhale and exhale 1 to 3 times. On an inhalation, bring your arms to centre above your head. Repeat on the other side. You can modify this pose by keeping your hands on your hips. Remember not to strain or hold your breath. You should feel a subtle stretch.

Reclining Spinal Twist

Yoga twists are thought to help improve digestion.

• Begin by lying down on your back with your legs extended away from you.
• Bend your knees and bring your feet flat to the ground. Then, bring your knees toward your chest.
• Extend your arms out to the sides in a T position.
• Keep your jaw loose and the back of your neck long.
• Use your core to drop your knees to the right on an exhalation. You can squeeze a blanket or block between your thighs if you prefer.
• Take 3 to 5 breaths.
• Roll your legs back up to centre, and repeat on the other side.

Big Toe Pose (forward fold)

The ancient yogis believed this posture helps stimulate the kidneys and improves digestion. People with high blood pressure should seek advice from a health care practitioner before practising inversions.

• Begin in Mountain Pose.
• On an exhalation, fold forward from your hips, bringing your head and body in front of you.
• Grasp your big toes with your index and middle fingers. Bend your knees to help you, if needed. As a modification, you can pass a yoga strap under both feet at the big toe mounds and hold onto the strap instead of your toes.
• With an inhalation, lift your body partway out of the pose as if you were going to stand up, and then on an exhalation fold deeper into the pose. You should feel a stretch in your hamstrings.
• Hold for 1 to 2 breaths.
• Come slowly to an upright position to exit the posture on an inhalation.
• Keep your head and neck relaxed throughout the movements.

More about → Yoga for Type 2 Diabetes

Exercise Smarter-Not Harder-for Weight Loss

We all know that exercise is essential for weight management because it burns calories. But how much and what kind of exercise is best?

Researchers at the University of Pittsburgh enrolled 201 overweight, sedentary women as participants in a one-year study. They were randomly assigned to one of four exercise groups: (1) vigorous intensity with high duration; (2) moderate intensity with high duration; (3) moderate intensity with moderate duration; or (4) vigorous intensity with moderate duration. All women were instructed to follow a 1,200 to 1,500 kilocalorie-per-day diet and reduce fat intake to 20 to 30 percent of total energy intake.

Weight loss was significant in all groups, with those exercising moderately gaining similar benefits to those who exercised vigorously. Participants who walked briskly (moderate exercise) for at least 50 minutes, five times a week, and who cut back on fatty foods saw the best long-term weight loss. In six months, they lost an average of 25 pounds, or about 15 percent of their body weight, and the program helped them keep the weight off the rest of the year. It came down to the calories they burned, not how hard they worked to burn them.

More about → Exercise Smarter-Not Harder-for Weight Loss

Yoga and Arthritis

Age-related arthritis?

Myths and misconceptions about arthritis abound, but the biggest is probably the idea that arthritis is just age-related aches and pains. Actually, the term arthritis includes about 100 diseases and conditions, some of which can strike before the age of 16.

Isolation and pain

Many arthritis sufferers also face isolation. Not only is pain cited as a reason for limiting social activities among people with arthritis, but it is also the most commonly mentioned barrier to sufficient exercise. Pain-related fear of movement is certainly understandable, but the right exercises can actually be very therapeutic for people living with arthritis; they can help reduce pain and elevate mood.

Yoga for exercise

“Parents of children with arthritis are often told that prolonged rest is good for arthritis and arthritic joints,” notes Dr. Brian Feldman, senior scientist and head of the Division of Rheumatology at the Hospital for Sick Children. “We believe that physical activity and exercise are much better for arthritis than too much rest. Studies are ongoing, but basically exercise seems to improve physical function. Moderate exercise is safe for children with arthritis, but intensity and duration should be limited by symptoms.”

Iyengar yoga, particularly, has been found to reduce disability and pain in people with chronic low back pain. It is still undecided whether or not hot yoga (which is performed in a specially heated room) should be practised by people with rheumatoid (or inflammatory) arthritis, but many patients do swear by it.

When deciding to start a yoga practice, don’t be afraid to talk to the teacher or studio owner first. They may not advertise a “yoga for arthritis” class, but they can help you choose the right class, poses, and adaptations to suit your symptoms and needs. Beginner classes in any type of yoga will ease you into building strength and flexibility, so you don’t have to be naturally flexible to start.

More about → Yoga and Arthritis

Working Out while listening music

If you think listening to music while working out or playing competitive sports improves your performance and mood, you’re probably right. As many recent studies have suggested, music helps to boost mood and improve sport performance. However, a new study shows that not all music is created equal—your favourite music has the biggest effect.

A recent study divided its 64 participants into three sports: netball, football, and running, and then polled them about their favourite type of music. The participants were assessed in three ways—before and during training, before competitions or races, and with and without their favourite music—and they were scored on perceived motivation, focus, enjoyment, challenge, awareness, and rate of perceived exertion.

Overall, participants who listened to their favourite music were more “in the zone” and also had reduced perceived exertion—that means they didn’t think they were working as hard as they really were.

If you want a more focused and seemingly easier workout the next time you’re at the gym, go ahead and play your favourite songs on your iPod without shame—whether it’s Beethoven, the Beatles, or even the Spice Girls.

Other tips for sport performance

• Choose the right sports drink for you.
• Consider a protein supplement.
• Avoid common fitness fallacies, and beware of certain sports supplements.
• Learn the dos and don’ts of proper sport nutrition.

More about → Working Out while listening music

Endurance Training, Your Heart May Be At Risk

The summer months are upon us, and therefore, it’s time to train for those long-distance marathons, bicycle races, biathlons, and triathlons.

But before you lose track of just how hard you’re training, you might want to consider looking into new information provided in the June issue of Mayo Clinic Proceedings , which suggests excessive endurance training can have negative long-term health effects.

What’s the risk?

The study does not contradict the fact that regular exercise is still highly effective for the prevention and treatment of many common chronic illnesses—and beneficial for overall cardiovascular and long-term health.

Where exercise becomes a risk is during long-term training for extreme endurance exercise, which can create temporary structural changes within the cardiovascular system and elevate markers for injury. These signs of risk typically disappear within one week after intense training, but over months and years of repetitive injury, athletes may develop conditions such as patchy scarring of muscle tissue in the heart and an increased susceptibility to irregular heart rhythms.

The study cites a case where 12 percent of seemingly healthy marathon runners showed signs of patchy myocardial scarring. The rate of coronary heart disease was also higher among marathon runners in the study’s two-year follow up.

Coronary artery calcification, diastolic dysfunction, and large-artery wall stiffening may also be conditions associated with chronic excessive exercise.

"Physical exercise, though not a drug, possesses many traits of a powerful pharmacologic agent,” says lead author James H. O'Keefe, MD, of Saint Luke's Hospital of Kansas City, MO. "However, as with any pharmacologic agent, a safe upper dose limit potentially exists, beyond which the adverse effects of physical exercise, such as musculoskeletal trauma and cardiovascular stress, may outweigh its benefits."

Set limits for yourself

Researchers identified that lifelong exercisers generally are in better health than people who don’t exercise regularly. Regular exercisers generally have low mortality and disability rates and excellent functional capacity. Further investigation is needed to identify who might be at risk for effects of adverse heart conditions related to excessive exercise.

There is no claim that exercise is bad for you, but make sure to know your limits. Markers for health conditions within the study typically disappeared within just one week of rest after intensive training.

While not everyone will be training for an ultra-marathon this summer, it’s important to reduce the risk of injury when exercising. 

More about → Endurance Training, Your Heart May Be At Risk

Many Skilled OBGYN who sought

Bring a list of questions or concerns with you to your consultation to ask the doctor. If you do not know anyone in the area who can make a recommendation, conduct your own search. And, in the future, remember what it was like to have to search for a new doctor. Or, the office may be willing to take you on as a self-pay patient. If you feel comfortable with the medical professional and payment arrangements have been made, you can confidentially schedule your next appointment with your OBGYN. It is far too important for that. If you are due for an appointment with an OBGYN, begin by asking your family members and friends which local medical professional that they visit. Then, narrow down your search by looking at the medical professionals' websites. Look in your phone book for local OBGYN professionals. If they adequately answer your questions and you feel comfortable with them, consider making them him or her your regular doctor. article

Scheduling regular visits to the OBGYN is of vital importance. Preventative health measures are a serious matter and finding a qualified medical professional is something that you should take care of right away. They should have a recommendation of someone you could visit. If they have a specific medical professional that they are happy with, be sure to investigate their credentials. Be sure to be thorough in your research. If a family member or friend asks you for a recommendation, be sure to share your experience with them as well Some women have specific medical issues that they require treatment for, while others simply need annual exams. If not, you will have to consider one of the other doctors that you met with. There, you can usually find testimonials from previous patients and a list of the doctor's credentials. Either way, you will want to make sure that a payment plan has been worked out in advance. You can usually do this by looking online. You shouldn't procrastinate when it comes to your health. After meeting with them, if you think you have found the right doctor for you, be sure to check with the OBGYN office to make sure that your insurance is accepted. After you have shortened your list of potential doctors, call the offices of your top choices to schedule a few consultations. You can also look for reviews from other patients on other websites.

More about → Many Skilled OBGYN who sought

Disposable Gloves

The gloves are available in four different sizes such as small, medium, large and extra large. They are also available in one size that fits all. These gloves provide good protection from blood borne pathogens and other types of biohazards. 

Latex gloves possess many good characteristics like strength, protection against infections and dexterity. Nowadays, disposable gloves are used for industrial, commercial, fashion and medical purposes. They also offer excellent tear and puncture resistance. These gloves are quite expensive and so they are not widely used for various applications. After usage, you must take care to dispose them properly They are available in all stores. Non-sterile gloves are widely used by barbers, beauticians, tattoo artists etc. They are quite inexpensive when compared to latex and nitrile disposable gloves. So, they are most commonly used by cleaning staffs and mechanics. For choosing the right disposable gloves for your application, you have to identify the most common types of protection wear and the materials used for manufacturing them. It is very much easy to purchase disposable gloves. You can also order these products online. These are considered as the most common disposable gloves. They are quite useful for people working in various types of industries. 

Those people who are engaged in cooking and cleaning usually wear this protection gear. Vinyl gloves are another important type of disposable wear. Latex gloves are commonly used by people in the medical field. These gloves are not used in food or medical industries. Usage of gloves will help us to avoid such skin irritations. Various health care professionals such as physicians, nurses, surgeons, dentists and emergency medical technicians use latex gloves while working with patients. Vinyl gloves are widely used in the food industry. Such chemicals may irritate their skin. Nitrile gloves offer good sensitivity, dexterity and excellent resistance to chemicals. These are made from Polyvinyl Chloride Plastisol. Main materials used for manufacturing the disposable wear are nitrile, vinyl and latex. Certain types of disposable gloves cause some allergic reactions in some people. These products are mainly used in health care settings like clinics, hospitals and doctor's offices. article

Disposable gloves are used for a variety of purposes. While cleaning commercial or residential buildings, people come into contact with lot of chemicals in the cleaning products. So, while choosing disposable gloves, you must clearly understand the material used in the product. They can be purchased in different sizes. These gloves are designed for one-time use only.

More about → Disposable Gloves

Using a Treadmill More Useful

Try doing a heavy abs workout then before you go running and suddenly you'll find you increase the impact of that ab workout several fold Pre-Exhaustion

This is a bodybuilding term coined by Joe Weider which refers to the act of working out hard in order to get a muscle group burning that will make the next exercise more difficult. Use a treadmill however and you have no such risks making it a great way to get back to your roots with no risk attached. But if you're just running on the spot for an hour every day then you really aren't making the most of the workout and in fact you're probably wasting a fair bit of time. At the same time by using the incline at least slightly you can actually reduce the chance of damaging your knees. The simple fact that you don't need to travel to a gym to use a treadmill means you're ten times as likely to use it. However running barefoot outside can be dangerous as people tend to leave bits of glass and dog manure strewn around. Using interval training you can get the same amount of benefit in 30 minutes as you could in an hour of running normally. Here you increase your efficiency by cycling, rowing or skipping more vigorously for a short burst, then taking the next few to go slower to allow yourself to recover. Interval Training

If you are not fortunate enough to have an hour every day to use running but still would like to tone your abs, then interval training might pose the solution you are looking for. This also means that your body goes into more of an 'anabolic' state that will allow you to see more changes to your body as your circulatory system pumps round minerals and vitamins to help you recover more quickly and burn more fat. Here are some ways to get more from your training. At the same time this develops the muscles of our foot and this in turn burns more fat. Running with the incline on will create a deep burn in your calves that sees your legs become much more toned and athletic looking very quickly. article

If you've bought yourself a treadmill then good for you - you are likely to find that by doing so you have given yourself a much easier and more accessible way to burn fat and build muscle from home. This enables you to run faster than you otherwise would be at least for brief bursts and so it also gets your heart working harder and thus increases your physical fitness. This also means that you can get a better workout without investing the same amount of time, leaving more time to do other things, and meaning you're more likely to feel motivated enough to run. As a highly intensive form of training however this is only really recommended for people with no existing medical problems and at least an average level of fitness. Barefoot

Running barefoot is very good for you because it more closely mimics the way we would have run in the wild and places less strain on the joints. Incline

Your treadmill comes with an incline most likely so use it.

More about → Using a Treadmill More Useful