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What’s the Best Time to Eat — Before or After Working Out?

We’ve always been told that breakfast is the most important meal of the day. Yet when it comes to exercise and weight loss, this advice might not be right for everyone.

Though weight loss should simply be the result of fewer calories consumed than expended, intriguing new research from Belgium shows there might be more to this simple math equation.

Researchers wanted to determine if exercising on an empty stomach could be more effective at regulating insulin in people eating a diet high in fat than exercising after a meal. Twenty-seven young men were fed a high-calorie, high-fat diet over a period of six weeks and divided into three groups. One group did not exercise. A second group ate a large high-carb breakfast before working out and then also consumed carbs while running or cycling. The third group did not eat before working out and drank only water; after exercising, they ate an equivalent breakfast to the second group.

The Stress-Busting Benefits of Exercise

 Not surprisingly, the non-exercising group gained the most weight. Interestingly, however, the breakfast-before-exercise group also put on pounds while the breakfast-after-exercise group had almost no increase in weight despite eating a daily diet that was both high in calories and fat.

Eating Before Working Out: The Pros and Cons

Although this is only one study, the research does seem to indicate that not eating before working out may, at the very least, prevent weight gain — even if you’re eating a lot of calories throughout the day. The study opens the door to the possibility that you might boost weight loss if you break a sweat before breakfast. In addition, it might be more comfortable for some people to exercise on an empty stomach. “If you eat too much right before a workout, blood shifts from your periphery to your mid-section for digestion,” says Manuel Villacorta, R.D., a national spokesperson for the American Dietetic Association and creator of the Eating Free weight management program in San Francisco, Calif. “If you have eaten too much, this could make you sick.”

However, exercising on an empty stomach may not be for everyone. Food is our body’s source of fuel, and if our tank is empty we may struggle. “Some think it’s best to exercise on an empty stomach to maximize fat burning, but if you’re low on energy you may not have a good enough workout to help weight loss,” says Sarah Currie, a registered dietitian at Physical Equilibrium, a provider of personal training and nutrition management services in New York City. “If you eat something that provides energy, you’ll feel good and will be able to work harder, burning more calories.”

What to Eat and When

If you choose to eat before working out first thing in the morning, aim for an easily digestible type of carbohydrate and a small amount of protein about 30 to 60 minutes before exercising. Good choices include an English muffin with peanut butter, a bowl of cereal, or low-fat yogurt or string cheese and a piece of fruit.

When choosing packaged foods, be sure to read the labels. “Many yogurts are too high in sugar,” says Jessica Kupetz, a certified fitness trainer at Active Center for Health & Wellness in Hackensack, N.J. “The same holds true for granola bars. Every ingredient should be one you recognize. If you can’t pronounce it, there’s a really good chance it’s not ‘real,’ so don’t waste your calories.”

 

Why Morning Workouts Are Best

Keep in mind that finding what works best for you in terms of timing, quantity, and type of food may take some trial and error. Also, what may work for you before going cycling may not be good before running, warns Currie.

Whether or not you choose to eat before working out, make some wise foods choices after exercising.Protein is necessary to rebuild muscles, while carbs will re-stock glycogen, or energy stores, in your muscles. Eating within 15 to 30 minutes post-workout is ideal, but if this isn’t possible, aim for within 60 minutes. A turkey sandwich on whole wheat bread or a banana and plain yogurt are good, easy options.

Ultimately, when it comes to exercise and weight loss, remember that everyone is different so it’s important to do what feels right for you. “Also, it’s best to look at the big picture,” says Currie. “Calories eaten versus calories burned are what matter for weight loss and maintenance.”

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Diagnosing Diabetes: Will the A1C Test Be the New Standard?

 

If uncontrolled, diabetes can lead to many serious complications like heart disease, circulatory problems, and even blindness. The hemoglobin A1C test is given twice a year to people with diabetes to monitor the risk of those complications. It offers such a clear picture of the patient’s blood glucose profile that a panel of diabetes experts has suggested using it not just to monitor diabetes, but also to help diagnose this condition.

The A1C Test: The Big Picture

Hemoglobin is the part of your blood that carries oxygen from your lungs to your body’s cells. The A1C, chemically speaking, is the amount of glucose that adheres to hemoglobin cells in your blood. Your blood essentially keeps a 120-day record — a red blood cell’s life span — of the glucose that has stuck to the hemoglobin. The A1C test result is an average of those amounts, measured in percentages.

For those without diabetes, a normal A1C test result is a score of 6 percent or lower. The goal for diabetes patients is lower than 7 percent, while a score of 7 percent or higher indicates a problem and a greatly increased risk for developing complications of diabetes.

The A1C test shows how diligent you’ve been about taking your prescribed medications and following your prescribed diet and lifestyle changes, in addition to how well you’ve been able to control your blood glucose levels. The more glucose that sticks to the hemoglobin, the higher your A1C test will be.

The A1C Test: A Better Diabetes Diagnostic Tool?

The accuracy and scope of the A1C test led an international committee of diabetes experts to suggest at the American Diabetes Association’s 2009 annual meeting that the A1C test may be a better diagnostic tool than the blood glucose tests currently being used and, based on study results, should be put into practice quickly.

The A1C Test: Pros and Cons

There are distinct benefits to using the A1C test over the current standard tests:

A broader picture means a better diagnosis. Diabetes has been traditionally diagnosed using one of a number of blood glucose tests that give a snapshot of the patient’s blood glucose levels at one particular point in time. The A1C test, on the other hand, shows a bigger picture. Because blood sugar levels can fluctuate drastically based on a number of factors, including illness, recent meals, and even the temperature of the room in which the blood was drawn, the A1C test gives doctors a better idea of their patients’ blood glucose levels over a period of time, not just over one day.

Administering the test is easier on patients. Most of the diagnostic tests for diabetes require that a patient fast for at least eight hours. One in particular, the oral glucose tolerance test (OGTT), requires a long fast at home, followed by ingesting a glucose drink, then waiting another two hours before blood is drawn — that’s a lot of time to spend in the doctor’s office.

Although there doesn’t seem to be any drawback to using the A1C test to diagnose diabetes, it does represent a major shift in the way testing for diabetes has been done for decades, and it’s early in the changeover process. The American Diabetes Association agreed that the A1C is appropriate as a diagnostic tool for diabetes, but many guidelines need to be established before making the A1C the new diagnostic standard, including what test result number will be considered a diabetes diagnosis.

It’s too soon to tell if the A1C test will completely replace current glucose tests — the international committee emphasized that traditional tests could still be used, especially in parts of the world where the A1C isn’t available. But the A1C test may be a better way to diagnose diabetes with resulting earlier treatment, better outcomes, and decreased complications.

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Robust link between psoriasis and diabetes

 

If uncontrolled, diabetes can lead to many serious complications like heart disease, circulatory problems, and even blindness. The hemoglobin A1C test is given twice a year to people with diabetes to monitor the risk of those complications. It offers such a clear picture of the patient’s blood glucose profile that a panel of diabetes experts has suggested using it not just to monitor diabetes, but also to help diagnose this condition.

The A1C Test: The Big Picture

Hemoglobin is the part of your blood that carries oxygen from your lungs to your body’s cells. The A1C, chemically speaking, is the amount of glucose that adheres to hemoglobin cells in your blood. Your blood essentially keeps a 120-day record — a red blood cell’s life span — of the glucose that has stuck to the hemoglobin. The A1C test result is an average of those amounts, measured in percentages.

For those without diabetes, a normal A1C test result is a score of 6 percent or lower. The goal for diabetes patients is lower than 7 percent, while a score of 7 percent or higher indicates a problem and a greatly increased risk for developing complications of diabetes.

The A1C test shows how diligent you’ve been about taking your prescribed medications and following your prescribed diet and lifestyle changes, in addition to how well you’ve been able to control your blood glucose levels. The more glucose that sticks to the hemoglobin, the higher your A1C test will be.

The A1C Test: A Better Diabetes Diagnostic Tool?

The accuracy and scope of the A1C test led an international committee of diabetes experts to suggest at the American Diabetes Association’s 2009 annual meeting that the A1C test may be a better diagnostic tool than the blood glucose tests currently being used and, based on study results, should be put into practice quickly.

The A1C Test: Pros and Cons

There are distinct benefits to using the A1C test over the current standard tests:

A broader picture means a better diagnosis. Diabetes has been traditionally diagnosed using one of a number of blood glucose tests that give a snapshot of the patient’s blood glucose levels at one particular point in time. The A1C test, on the other hand, shows a bigger picture. Because blood sugar levels can fluctuate drastically based on a number of factors, including illness, recent meals, and even the temperature of the room in which the blood was drawn, the A1C test gives doctors a better idea of their patients’ blood glucose levels over a period of time, not just over one day.

Administering the test is easier on patients. Most of the diagnostic tests for diabetes require that a patient fast for at least eight hours. One in particular, the oral glucose tolerance test (OGTT), requires a long fast at home, followed by ingesting a glucose drink, then waiting another two hours before blood is drawn — that’s a lot of time to spend in the doctor’s office.

Although there doesn’t seem to be any drawback to using the A1C test to diagnose diabetes, it does represent a major shift in the way testing for diabetes has been done for decades, and it’s early in the changeover process. The American Diabetes Association agreed that the A1C is appropriate as a diagnostic tool for diabetes, but many guidelines need to be established before making the A1C the new diagnostic standard, including what test result number will be considered a diabetes diagnosis.

It’s too soon to tell if the A1C test will completely replace current glucose tests — the international committee emphasized that traditional tests could still be used, especially in parts of the world where the A1C isn’t available. But the A1C test may be a better way to diagnose diabetes with resulting earlier treatment, better outcomes, and decreased complications.

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About antioxidants: Protect Yourself from Free Radical Damage!

 

You have no doubt been hearing that antioxidants are good for you and that you should be getting lots of them, right? But what exactly are antioxidants and why are they good for us?

What are Antioxidants?

First let’s look at the word. We’ve got “anti” and “oxi”. So does that mean antioxidants are anti oxygen? Well, not quite. The important thing to know is the difference between oxygenation and oxidation. Oxygen is good and being oxygenated is very good. Every organ in our bodies needs oxygen. But oxidation refers to the breakdown of materials by aggressive little atoms and molecules. An iron bumper on a car breaking down and turning to rust is an example of oxidation. So when you think antioxidants, think anti-oxidation. Antioxidants are compounds that help us fight against damage from oxidation. Our bodies are constantly reacting with oxygen as we breathe and as our cells create energy. But this process along with poor quality foods and pollution can create an abundance of highly reactive molecules in our system called free radicals.

 

What are Free Radicals?

Free radicals are atoms or groups of atoms that are missing electrons. Free radicals bounce around looking to replace the missing electrons and cause our cells oxidative damage. They can damage proteins, cell membranes and even genes. Oxidative damage has been implicated in the cause of many diseases such as cancer and Alzheimer’s and is also said to accelerate the aging process. Poor quality foods and environmental pollutions have exposed us to more free radicals than ever before. This is where antioxidants come in handy. They are rich in electrons and neutralize free radicals, stopping their oxidative damage in its tracks. 
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Improve Your Living By Drinking Water On Empty Stomach

It is popular in Japan today to drink water immediately after waking up every morning. Furthermore, scientific tests have proven a its value. We publish below a description of use of water for our readers. For old and serious diseases as well as modern illnesses the water treatment had been found successful by a Japanese medical society as a 100% cure for the following diseases:
Headache, body ache, heart system, arthritis, fast heart beat, epilepsy, excess fatness, bronchitis asthma, TB, meningitis, kidney and urine diseases, vomiting, gastritis, diarrhea, piles, diabetes, constipation, all eye diseases, womb, cancer and menstrual disorders, ear nose and throat diseases.

METHOD OF TREATMENT

  1. 1.As you wake up in the morning before brushing teeth, drink 4 x 160ml glasses of water
  2. 2.Brush and clean the mouth but do not eat or drink anything for 45 minute
  3. 3.After 45 minutes you may eat and drink as normal.
  4. 4.After 15 minutes of breakfast, lunch and dinner do not eat or drink anything for 2 hours
  5. 5.Those who are old or sick and are unable to drink 4 glasses of water at the beginning may commence by taking little water and gradually increase it to 4 glasses per day.
  6. 6.The above method of treatment will cure diseases of the sick and others can enjoy a healthy life.

7.Arthritis patients should follow the above treatment only for 3 days in the 1st week, and from 2nd week onwards – daily.

This treatment method has no side effects, however at the commencement of treatment you may have to urinate a few times.
It is better if we continue this and make this procedure as a routine work in our life.
Drink Water and Stay healthy and Active.
This makes sense .. The Chinese and Japanese drink hot tea with their meals ..not cold water. Maybe it is time we adopt their drinking habit while eating!!! Nothing to lose, everything to gain…
For those who like to drink cold water, this article is applicable to you.
It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion.

Once this “sludge” reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

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Diabetes attack on memory power

Diabetic retinopathy could be associated with poorer memory and diminished brain power in people with Type 2 diabetes, according to a new research. For the study, researchers at Edinburgh University looked at 1,066 people with type 2 diabetes aged between 60 and 75. Participants in the study completed seven tests focusing on memory, logic and concentration to establish their level of brain function. The researchers found that those with retinopathy had worse scores on most of the individual tests, as well as on general cognitive ability, compared with those without the condition.

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Causes and risk factors for endocrine disruption

1. Causes of Endocrine disorder

Endocrine disorders occur due to problems of endocrine glands. Of multiple endocrine dysfunction, the most common are those related to pancreas or thyroid glands, pituitary glands or adrenal glands.

Causes and types of endocrine disorders include:
– Acromegaly – overproduction of growth hormone and prolactin;
– Addison’s disease and Cushing’s syndrome – refers to changing levels of hormones produced by the adrenal glands;
– Diabetes – occurs when the pancreas does not produce enough insulin or when the body does not respond properly to insulin;
– Environmental or nutritional factors – such as lack of iodine common in hypothyroidism, which can affect hormone production;
– Genetic factors – which plays an important role in endocrine disruption especially if diabetes but also in autoimmune thyroiditis or Hashimoto thyroiditis, hyperthyroidism, hypothyroidism, Graves’ disease;
– Presence of tumors – because of underlying endocrine disorders may be related to growth of a tumor of a gland.

2. Risk factors for endocrine disorders

Several risk factors increase the likelihood of developing endocrine disorders. Not everyone in which they are presented will have endocrine imbalances.

Risk factors for endocrine disruption include:
– High cholesterol;
– A medical family history of endocrine disorders;
– Inactivity;
– Personal medical history of autoimmune disease;
– Inadequate diet;
– Pregnancy;
– Recent surgery, trauma, infection or serious injury.

3. Reducing the risk of endocrine disorders

Although many endocrine disorders can be inherited or occur for unknown reasons, some of which may be related to habits of daily life that can be changed.

A person may help lower the risk triggering certain endocrine disorders with a healthy diet and a healthy lifestyle that includes regular physical activity.

4. Treatment of endocrine disorders

In many cases, endocrine disruption events may not involve or imply the presence of mild symptoms that do not require treatment.

However, in some situations it may be necessary to correct hormonal imbalance by administering synthetic hormones or may be useful including surgery or radiotherapy. Diagnosing and treating the underlying cause of the endocrine disorder will improve the symptoms.

5. Complications of endocrine disorders

Although most are minor endocrine imbalances and their progress is slow, certain endocrine disorders can cause complications over time, which can affect the body’s normal processes. In cases in which the patient suffers from diabetes, Addison’s disease and hypothyroidism, in particular, serious complications may result.

Complications of untreated or poorly controlled endocrine imbalances can be quite serious and may endanger a person’s life. Serious consequences risk can be minimized by following the recommended medical regimen. Among some of the complications of endocrine disorders are listed:
– Anxiety or insomnia;
– Coma;
– Depression;
– Cardiovascular disease;
– Nerve damage;
– Damage or organ failure;
– Poor quality of life.

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Diabetes and menopause, a double challenge

1. What is diabetes?

Diabetes mellitus includes several related problems due to which the body cannot balance the amount of sugar (specifically glucose) in the blood. Blood glucose provides the necessary energy for the body to deal with the daily activities that a person carries.

The liver converts food consumed by a person into glucose, then glucose is released into the bloodstream. In a healthy individual, blood glucose level is regulated by several hormones, primarily insulin. Insulin is produced by the pancreas that produces other important enzymes that are released into the intestine and helps digestion. Insulin is that that stimulates glucose penetration into body’s cells.

People diagnosed with diabetes either do not produce enough insulin (type 1 diabetes) or insulin is not used properly (type 2 diabetes), or both.

In patients with diabetes, blood glucose cannot move into the cells efficiently so that blood glucose levels remain high. This not only affects the cells that need glucose to release energy, but it also affects certain organs and tissues exposed to high glucose levels.

2. What is menopause?

Menopause is the time in a woman’s life when menstruation and ovulation stop forever. Menopause is considered complete when menstruation has not been shown at all during one year. Although menopause can occur anytime between 40-58 years, the mean age is 51 years.

 

3. Causes

Natural menopause is a gradual process. The ovaries begin to release smaller amounts of estrogen and other steroid hormones prior to menopause during a phase called perimenopause. When menopause occurs before the age of 40 it is called premature menopause. Premature menopause can settle naturally, but can be influenced by certain factors such as:
– Family history of premature menopause;
– Autoimmune diseases;
– Abnormalities of chromosomes X;
– Medical treatments (pelvic surgery, surgical removal of the ovaries, chemotherapy, pelvic radiotherapy);
– The use of drugs that have low levels of progesterone;
– Smoking.

 

4. Diabetes and menopause

The menopause can be a challenge for women who suffer from diabetes. Diabetes and menopause can have different effects on the body, including:

– Changes in blood sugar levels. Estrogen and progesterone affect how cells respond to insulin. During menopause, hormonal changes can trigger fluctuations of blood sugar levels. It may be noted that blood sugar levels will be more difficult to control, considering that their variation is less predictable than before menopause.

– Weight gain. Some women gain weight during menopause transition period and after the menopause is already installed. This may increase the need for insulin or medication used to treat diabetes.

– Infections. After menopause, when there is a decrease in estrogen is also easier for bacteria and fungi to multiply in the urinary tract and vagina, increasing the risk of infection.

– Sleep disorders. After menopause, due to hot flashes and night sweats some women deal with sleep disorders. Sleep deprivation and fatigue can make blood sugar levels difficult to manage.

– Sexual problems. Diabetes can affect the nerves of existing cells in the vagina. Following this, arousal and orgasm will be more challenging. In addition, vaginal dryness (a common symptom of menopause) may worsen, causing pain during intercourse.

 

5. What to do

Menopause can make diabetes increasingly difficult to control, but there are a number of steps that can be taken to manage both diabetes and menopause.

– Healthy choices. Healthy eating and regular exercise are very important in the treatment plan for diabetes and can make a woman feel much better after menopause.

– Frequent blood glucose measurements. Glucose will be measured more frequently during menopause, during the day and occasionally at night. It is advisable to keep a journal that will contain blood glucose levels recorded during a period of time and the manifested symptoms. Based on this information, the doctor will decide a personalized treatment plan. In addition, the specialist may recommend regular testing of glycosylated hemoglobin (A1C) to determine the average blood sugar over a period of time (several months before the test).

– Changing diabetes regimen. If the average blood sugar increases may need to reduce or increase medication dosage for diabetes or be included in a new drug regimen (especially if there is a weight increase or a decrease of the individual frequency of activities).

– Medications to reduce cholesterol levels. People who suffer from diabetes have an increased risk of cardiovascular disease and the risks increase even more after menopause. For this threat to be reduced, it will eat healthy foods and will exercise regularly. The doctor may also recommend including drugs that will keep control of cholesterol.

– Treatment for menopausal symptoms relief. When there are hot flashes, vaginal dryness, decreased sexual response or specific manifestations of menopause, every woman should know that there is treatment to relieve these symptoms. The doctor may recommend the use of vaginal lubricants to restore vaginal moisture or vaginal estrogen therapy for the treatment of inflammation and vaginal wall thinning (vaginal atrophy). For some women, hormone therapy may be an option.

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Drinking Plain Water May Avert Diabetes

Oscar Wong/Getty Images
 

Females who opt for plain water rather than the sweet drinks like fruit juices and sodas have a mild lower threat of getting diagnosed with diabetes in a larger recent study.  These results are based on additionally 80,000 females for approximately a decade, recommended that adding water to the sweet drinks, a person drinks throughout the day will not make a difference.  However replacing the sweet drinks with water can help you stay away from the metabolic disorder. It is not necessary that water aids, except in cases of dehydration, however that the others hurt. It is well established that the sweet drinks are not good for diabetes threat.

Sugar sweetened beverages increase the risk of diabetes:

Individuals have suggested that consuming plain water rather than the sugar sweetened drinks is much beneficial for the health of the individuals. And the main question is if this kind of alternative has any influence on diabetes. Hu along with his other colleagues gathered data from a massive Nurse Health study, which recorded the lifestyle and health of 10s of thousands of females all across the US. The recent research encompassed 82 902 females who answered questions regarding their health and diet over a span of 12 years. Over time around 2700 of them were diagnosed with diabetes. The quantity of water which the females consumed did not appear to have any impact on their diabetes threat. Those individuals who drank additional 6 cups each day had the similar threat as females who consumed less than 1 cup of water each day.

However the sugar sweetened beverages and fruit juices were linked to an elevated threat of diabetes approximately 10 elevated for each cup that they drank every day

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Diabetes Health: Exercise Caution

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 If you have diabetes, it is essential to begin and maintain an exercise routine. A health care professional must first evaluate you for symptoms that could be aggravated by particular activities. You might also undergo a cardiac stress test.
Why Exercise?
Exercise is part of a well-established health regimen for people with diabetes. Dr. Ronald J. Sigal, who studies the long-term trends of the illness, reports in a 2004 Diabetes Care article that increased activity is associated with prolonged lifespan, enhanced lung function, and decreased accumulation of dangerous fat coating the abdomen. Sigal defines “increased activity” as exertion equivalent to walking briskly approximately two hours and fifteen minutes per week.

Increased activity also lowers bad cholesterol, raises good cholesterol, stabilizes blood pressure, enhances the effectiveness of insulin, improves mood, and boosts self-confidence.

When Is It Safe To Exercise?
Managing your blood sugar is crucial to a safe exercise plan. You should check it before, during, and after your session. A test thirty minutes before you plan to begin will indicate whether exercise is safe. If your glucose level falls below 100mg/dL, try a piece of fresh fruit or whole grain crackers, but do not exercise until it reaches the 100 to 250mg/dL range. Blood sugar elevated beyond 300mg/dL is too high for exercise. Symptoms of high blood sugar (hyperglycemia) include: excessive thirst, frequent urination, blurred vision, and dry skin. You must not exercise in this instance, because your sugar levels could continue to escalate. You might be able to lower your sugar using prescribed medications. Consistent adherence to your exercise plan will contribute to lower blood sugar over time.

During exercise, watch for symptoms of hypoglycemia, a blood glucose level of 70mg/dL or lower. If you feel shaky, nervous, irritable or confused, if you develop a hand tremor, or if your skin becomes cold and damp, stop exercising. Take glucose tablets, drink four ounces of fruit juice or sugared soda, or eat several pieces of hard candy. Recheck your glucose in 15 minutes. Have another snack if necessary. Repeat the process until your blood sugar level is above 70mg/dL. You can resume exercise when your sugar level is stable. Continue to monitor it closely several hours after you finish.

 
Protect Your Feet!
You must also take special care of your feet when you exercise. If you have diminished sensation in your toes and feet, and/or poor circulation, you are especially vulnerable to injury and infection. It is therefore important to choose proper footwear. A protective exercise shoe features ample toe room, a removable, flexible insole, a sole that cushions the ball of the foot, and a stabilizing, firm heel. Since exercise places extra stress on your feet, you must be vigilant for signs of injury. Do daily checks for cuts, sores, swelling, and infected nails, both before and following exercise. Wiggle your toes for five minute sessions, once before and once after exercise. If your feet are severely affected by neuropathy, try seated activity. Chair-based stretching and strengthening enhances everyday functioning, and in some cases seated exercise leads to an increased activity level.

Know Which Exercise Are Beneficial
Knowing which activities to avoid is as important as identifying the beneficial ones. Isometric exercises for example, could put you at risk if you have high blood pressure, eye problems or damaged blood vessels. Isometric movement also potentially aggravates vascular conditions. Avoid activities requiring heavy strain but minimal movement.

Just as diabetes compels you to modify your diet, it also requires you to approach exercise differently. Be mindful of these guidelines for your safety and comfort. Do not allow your symptoms to discourage you from staying active!