Author: admin-chereso

Also called: Diabetic neuropathy 

If you have diabetes, your blood sugar levels are too high. Over time, this can damage the covering on your nerves or the blood vessels that bring oxygen to your nerves. Damaged nerves may stop sending messages, or may send messages slowly or at the wrong times.

This damage is called diabetic neuropathy. About half of people with diabetes get it. Symptoms may include

• Numbness in your hands, legs or feet
• Shooting pains, burning or tingling
• Nausea, vomiting, constipation or diarrhea
• Problems with sexual function
• Urinary problems
• Dizziness when you change positions quickly

Controlling your blood sugar can help prevent nerve problems, or keep them from getting worse. Treatment may include pain relief and other medicines.

One type of fat protects your heart, the other puts you at risk for cardiovascular disease. It’s wise to know the difference. 

The body needs certain healthy fats to construct cell membranes, insulate nerves, and ensure that many vitamins, like D and K, work like they’re supposed to.

But not all fats are good for you; some, in the wrong amounts, can seriously damage your health.

Types of Healthy Fats

Dietary fats fall into three categories:

• Saturated fats.Animals are the primary source of saturated fats, with high levels found in beef and full-fat dairy products and medium levels in poultry and eggs. Some vegetable oils, such as palm oil, also contain a lot of saturated fat.

    Saturated fats are necessary for the body — but in small amounts. Less than 10 percent of your daily calories should come from saturated fats, preferably

    from lean poultry and low-fat or fat-free dairy products. For people who consume 2,000 calories per day, only 20 grams at most should come from saturated

    fat.

• Unsaturated fats.These good fats are what you should eat the most of as part of a heart-healthy diet. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Pecans, hazelnuts, almonds, sesame seeds, pumpkin seeds, olive oil, peanut oil, and canola oil have high concentrations of monounsaturated fats. Fish, flax seeds, flaxseed oils, corn oil, soybean oil, and sunflower oil contain polyunsaturated fats.

    Omega-3 fatty acids — found in some types of fish like salmon and herring, and in plant products, such as soybean oil, canola oil, walnuts, and flaxseed —

    are a type of polyunsaturated fat that are thought to be particularly good for the heart.

• Trans fats.These are the fats you may want most but shouldn’t have. Most unsaturated fats are liquid at room temperature. To make them solid, food manufacturers add extra hydrogen, making it a “hydrogenated,” or trans, fat. The highest levels of trans fats are found in baked goods, animal products, and margarine.

Effects of Non-Healthy Fats

Eating a meal high in saturated fats — lots of steak, with potato salad loaded with eggs and mayo — creates the following reaction in the body:

• Triglyceride (made from excess calories and stored in fat cells) levels go up. High triglyceride levels increase the risk of high blood pressure, diabetes, and heart problems. [8,9]
• Blood vessels narrow.
• Blood pressure goes up.
• LDL levels increase.

And even though trans fats come from vegetable sources, they can cause more heart problems than saturated and unsaturated fats. For this reason many food manufacturing companies and restaurants are no longer using trans fats, and most food labels state their trans fat content.

Good Effects of Fats

Replacing some saturated fat from animal sources with healthy fat from plant sources can reduce LDL and triglyceride levels and your risk of cardiovascular disease.

A recent study found that replacing harmful carbohydrates — found in processed foods like white rice, white bread, and so on — with foods such as nuts and fatty fish, decreases LDL (“bad cholesterol”) levels and increases those of HDL (“good cholesterol”). The researchers also found that eating foods rich in good fat:

• Lowered blood pressure
• Reduced heart risks
• Improved lipid levels

If you’re smart, you’ll opt for unsaturated fats every time.

A Word About Fish

Fish is a heart-healthy source of dietary protein that is low in saturated fat and high in omega-3 fatty acids. It is especially important that postmenopausal women and middle-aged and older men eat the recommended amounts of fish and shellfish (up to 12 ounces per week) to reduce cardiovascular disease risks, according to the American Heart Association (AHA). The AHA cautions that some fish types may be high in environmental pollutants such as mercury and therefore recommends that children and pregnant women avoid fish types that are thought to have the highest mercury levels (for example, king makerel, swordfish, shark, tilefish). The AHA also recommends varying the kinds of fish you eat to minimize effects of these environmental contaminants.

The bottom line is that you need healthy fat in your diet, in limited amounts. And it does matter what kind of fat you eat. For cardiovascular health, limit your intake of saturated fat, avoid trans fat, and make sure most of the fat you eat is good fat from fish, nuts, and healthy oils.

As if our hard-working feet don’t hurt enough, some of us have to contend with cracked heels. Learn about the symptoms, risk factors, and diagnosis of cracked heels.

When the sensitive skin on the bottom of the feet and heels becomes too dry, it can split open, leaving painful cracks called fissures on your heels. Those cracks may not only make it painful to walk, but can also lead to serious infections.

Cracked Heels: How They Happen

Cracks in the heels are generally caused by insufficient moisture. These cracks can become sore and may even bleed. Seriously dry feet can occur for a number of reasons, including:

• + Cold winter weather
• + Dehydration, or not drinking enough water
• + Not moisturizing your feet
• + Taking very hot baths or showers
• + Soaking in a hot bath for too long or too frequently
• + Using harsh, drying soaps on your feet
• + Scrubbing feet dry
• + Having diabetes

“Heel fissures and cracks occur when the skin loses its moisture content and dries out and cracks,” says Alan K. Mauser, DPM, a podiatrist in Louisville, Ky.

When the feet become too dry, heel fissures can develop quite easily. “It’s kind of like if you put plaster on a balloon and let it harden and blow up the balloon, the balloon will expand the plaster and crack. The heel pad wants to expand outward, but the skin is not pliable enough to expand with it, so it cracks,” Dr. Mauser explains.

As the skin cracks, it may begin to bleed. These deep heel fissures can allow bacteria and viruses to enter the body, leading to infection and illness.

Cracked Heels: Risk Factors

The two biggest risk factors for cracked heels are diabetes and obesity, notes Mauser. Diabetics are likely to experience cracked heels because damage to nerves in the feet from uncontrolled blood sugars can cause dry skin. People with diabetes are even more likely to sustain an infection from cracked heels than non-diabetics. If you are diabetic, it is important to examine your feet frequently for signs of cracks or infection.

Obesity increases your chances of having cracked heels because there is even more weight on the heel pad, which causes it to expand out further. Dry skin is unable to handle the added pressure and cracks.

During the winter months, however, anyone can have dry, cracked heels. Regularly taking long, very hot baths and showers can also exacerbate this condition. Additionally, people who don’t regularly moisturize their feet with a good, oil-based lotion or moisturizer are more likely to experience heel fissures. Not drinking enough water and poor nutrition are also risk factors for cracked heels.

Diagnosing Cracked Heels

If your heels are cracked and painful, and the condition doesn’t improve with an over-the-counter foot lotion, visit a podiatrist to treat the problem. If your heel fissures are “severe enough, we’ll make suggestions and help you through it,” Mauser says. A podiatrist can treat any associated infection and also offer solutions to help your skin heal properly.

 

To prevent painful, cracked heels, eliminate risk factors by drinking plenty of water and avoiding excessively hot showers. With a good lotion and a little foot pampering, you’ll be kicking up your well-moisturized heels in no time.

The desire and need to lose belly fat is not just a matter of vanity, but also a necessity for staying healthy. Abdominal fat is linked to major health issues such as heart disease and type 2 diabetes. In fact, studies have shown that men with waists greater than 40 inches and women with waists greater than 34 inches have the highest risk of heart disease, especially if the fat is stored around the organs.

Losing Belly Fat
No matter how many twists, side-bends or crunches you do, you will not shred belly fat. Spot reduction seems like it should work, but it doesn’t. You need a well-rounded exercise program that includes cardio and strength training to shrink your belly. Here are some exercises and tips that may help:

• Aerobic activity draws upon fat that is stored for energy. Perform exercises that elevate the heart and breathing rate, such as bicycling, brisk walking, dancing or jogging. If you’re just starting out, five to ten minutes may be all you can do comfortably. Over time, progress up to 30-60 minutes three or four times a week to really see results.
• Exercise also reduces stress and insulin levels. When insulin levels go up, cortisol – another hormone – goes up as well, which makes you more predisposed to storing body fat. Regular exercise is a key factor in reducing stress and maintaining healthy insulin levels.

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erhaps researchers from Britain have tried to rephrase the famous quote of Shakespeare into the Diabetes arena-and probably with same confusing implications. According to an article published in last month in the British journal of Medicine-Eating a diet rich in white rice may increase your chances of developing Diabetes . As the researchers have themselves remarked- white rice may not be the only cause of developing Diabetes moreover in certain Asian subgroups – the Chinese and Japanese, but it does seem to be increasing the odds of developing diabetes. The reasons suggested are many-White rice has high glycemic index meaning- it is quickly absorbed and causes a surge in glucose levels after meals- thus increasing the stress on pancreas to produce more insulin in a short period of time. The other plausible factor may be that white rice has relatively poor nutrient content, especially of those which are helpful in warding off diabetes- like magnesium etc. 

 

To eat or not to eat ( WHITE RICE) – that is the question! Perhaps researchers from Britain have tried to rephrase the famous quote of Shakespeare into the Diabetes arena-and probably with same confusing implications. According to an article published in last month in the British journal of Medicine-Eating a diet rich in white rice may increase your chances of developing Diabetes . As the researchers have themselves remarked- white rice may not be the only cause of developing Diabetes moreover in certain Asian subgroups – the Chinese and Japanese, but it does seem to be increasing the odds of developing diabetes. The reasons suggested are many-White rice has high glycemic index meaning- it is quickly absorbed and causes a surge in glucose levels after meals- thus increasing the stress on pancreas to produce more insulin in a short period of time. The other plausible factor may be that white rice has relatively poor nutrient content, especially of those which are helpful in warding off diabetes- like magnesium etc.  In India we have noted that the incidence of Diabetes in south Indian states is high- where diet is predominantly rice based as compared to wheat based north Indian diet. Here are some facts and tips for rice lovers which may help them enjoy their favourite Biryani or Pulao without feeling guilty. Not all rice is high Glycemic index food, Basmati and most long grain rice varieties contain the starch amylose which is considered as moderate Glycemic index food and does not cause high levels of Blood Glucose after meals. Most of the nutrients in rice are eroded by polishing – some of those may be present in the powder form along with the rice grains- but this is often washed or drained- so even the nutrients present in minute quantities are lost. So it is advisable to relish smaller servings than draining the boiled rice. Having rice together with vegetables or other low glycemic index foods is also beneficial as it lowers the total glucose absorption. Vegetable biryani or pulao with plenty of green vegetables but less fat or ghee- preferably not fried at all are good options for rice eaters

Whether you prefer eggs, yogurt, or oatmeal, getting a healthy breakfast under your belt sets the tone for a day of weight control and fewer calories overall. In fact, research shows that people who start their day with breakfast make healthier choices and have a lower body mass index in general. The breakfast effect is even stronger for women than men.

“If we skip breakfast, we’ll make unhealthier choices at lunch. People who skip breakfast eat more during the day,” says Emily Banes, RD, clinical dietitian at the Houston Northwest Medical Center. This is partly due to a thought process in which people believe — incorrectly — that if they don’t eat breakfast, they can eat more at lunch or dinner.

Here’s the reality. On a physiological level, your breakfast choices — or lack of them — can set off a cycle of cravings and blood sugar spikes that spells doom for weight control. Better to start the day with stable blood sugar and ultimately fewer calories, courtesy of breakfast, says Banes.

 

Breakfast Calories: What to Eat

You may have to find your perfect breakfast food through a trial and error process. Banes advises thinking outside the breakfast box. It’s fine if you prefer a small turkey sandwich or a hard-boiled egg to traditional breakfast foods, she says. Here are other ideas:

 

Consider whole grains. Whole grains are a good choice because they keep you feeling full, according to a dietary study that compared feelings of satisfaction between people who ate a hot whole-grain cereal for breakfast and those who ate refined wheat bread. Those who ate the whole-grain breakfast reported feeling less hungry over the following eight hours than the comparison group.

Opt for eggs. A study of people between the ages of 25 and 60 who were trying to lose weight found that those who ate two eggs for breakfast lost 65 percent more weight than those who ate bagels, and they also reported having higher energy levels throughout the day. Although this study showed no effect of egg consumption on cholesterol levels, Banes cautions that this may not be the right choice if you already have high cholesterol. Ask your doctor about egg-white alternatives.

Avoid high-sugar choices. Eating doughnuts, breakfast pastries, and sugary cereals may begin that cycle of cravings and blood sugar lows that can undermine your efforts.

 

Breakfast Calories: Ideas for Slow Starters

Not everyone leaps out of bed ravenously hungry.

“When you first wake up in the morning, if you are not a breakfast person, but you can eat two hours later, that’s fine. Have a little yogurt with cereal in it, a little bit of peanut butter on some crackers, or a granola bar with a little bit of protein in it. It doesn’t have to be traditional breakfast foods,” says Banes.

Once you find the breakfast options that suit your diet and your taste buds, plan ahead so that these foods are on hand when you want them — and you can solidify a healthy habit that will last a lifetime

By Madeline Vann, MPHMedically reviewed by Christine Wilmsen Craig, MD

While it may seem counterintuitive for quick weight loss, eating three meals a day is important when trying to shed pounds. Skipping breakfast can lead to excessive hunger, which can sabotage a healthy diet and cause you to overeat later in the day. Consider starting the day off with filling oatmeal or another whole grain cereal to keep you feeling satisfied longer. And don’t try to substitute a snack for a meal — your body will know the difference.