Diets and Nutritions

PSYCHOLOGICAL BENEFITS

Is it worse through the year?

This study is also important from another point of view. It has been suggested that exercise may increase the damage microangiopathic through the elevation of blood pressure, glomerular albumin loss, and to cause increases in growth hormone (McMillan, 1979; Morgensen & Vittinghaus, 1975). Ocular hemorrhages were observed after exercise in subjects with diabetic retinopathy (Anderson, 1980). Although the study of LaPorte et al. (1986) is weakened by its limited and narrow definition retrospective exercise, could not demonstrate that intense sports participation Ophthalmic aggravate diabetic microangiopathy.

PSYCHOLOGICAL BENEFITS

Not been published so far no systematic assessment of psychosocial benefits of exercise in children with diabetes. However, it appears that the emotional benefits associated with regular physical activity are particularly relevant in this group of patients. Anecdotally, those who work with young diabetic patients, are impressed with the improvements in emotional well-being while participating in group physical activities (Riley & Rosebloom, 1980, Rowland, 1986). Increased self-confidence and optimism made in such programs could also help improve the containment in all aspects of diabetes care.

Diabetes mellitus facing the patient and family with a particularly difficult issue in terms of psychological adjustment. This is a disease of unknown cause and long-term pessimistic outlook, with no guarantee that a careful treatment positively affects the complications that may arise. Al paciente se le requiere regular la dieta, administrar las dosis de insulina, controlar los niveles de glucosa sanguínea, y adoptar hábitos de ejercicio, todo lo cual afianza el estereotipo de un individuo discapacitado. No es sorprendente que la pérdida de la autoestima, el perjuicio en las relaciones interpersonales, y la no contención, sean características frecuentemente observadas en los niños diabéticos (Johnson & Rosenbloom, 1982).

El ejercicio regular brinda la posibilidad de revertir muchas de estos reacciones emocionales. Una mejor autoimagen, un sentido de mejor automaestría, confianza social, y energía para actividades escolares y recreativas, son cambios que han sido atribuidos al aumento en la actividad física. En resumen, los programas deportivos pueden hacer que estos jóvenes con enfermedades crónicas se sientan bien consigo mismos. Esto solo justifica el énfasis sobre el ejercicio como parte vital del tratamiento diabético.

Blood Lipid Levels

Blood Lipid Levels

When children with diabetes receive adequate insulin therapy, their average levels of blood lipids are generally within the normal range for age (Sterky, Larsson, & Persson, 1963). Campaign et al. (1985) did a follow-up lipid profiles in 14 diabetic adolescents during the course of an exercise program of 12 weeks. Apparently, a significant decrease in the average level of LDL cholesterol was related to the training effect, as the VO2 max. increased, and other factors that affect blood lipids (eg., diet and weight) were not taxpayers. In this study, no changes in triglycerides, total cholesterol, or HDL cholesterol. Similarly, a group of older diabetics (mean 35 years), studied by Wallberg-Henriksson et al. (1982), no change in HDL cholesterol during a training period of 16 weeks, but plasma cholesterol decreased by 14%.

ACTIVE WOMEN

When the modern woman, well-informed and active reach menopause, their expectations for the future are quite different from those women of past generations. On the one hand, she knows she can have a third of his life still ahead, on the other, he hoped that those years are good years, a pleasant and productive period of his life. His optimism is well founded. Women who consistently take part in some form of physical activity can become physiologically 10 to 20 years younger than those sedentary women of the same chronological age. A Seattle woman for 74 years biked 500 km through China, or from Fairbanks to Anchorage, and also crossed, continentally across the United States. A California woman to scale the mountain 80 years Whitney (4200 m) every summer. Countless women, aged 50 and over, run 10 km races, marathons and supermaratones. They are exceptional women, or we who underestimated the capabilities of women in this age?.

As scientific data accumulate more clearly appears that many of the problems of aging are really problems of inactivity. “Hypokinesia” is the term used to describe the sedentary lifestyle that so often, is responsible for the decreased functional capacity of older people. Because working women are still a minority, there are many women who enter menopause and who have been sedentary most of her life. It’s too late for them to benefit from an exercise program? The answer, fortunately, is “no.”

ACTIVE WOMEN

What defines a woman active and how it differs physiologically from a sedentary? In terms of behavior, a woman is “active” if it meets the criteria recommended by the American College of Sports Medicine (ACSM) (American College of Sport Medicine) for the development and maintenance of cardiorespiratory fitness (1). These criteria include participation, at least three times per week of aerobic activity to keep your heart rate to 60-90% of its maximum frequency for a period of 15-60 minutes. The activities, which should involve large muscle groups, are those that can be made continuous and rhythmically. While jogging may be the activity that draws more attention these days, a variety of other activities reach the criteria of the American College: brisk walking, swimming, cross country skiing, cycling, aerobic dancing, etc.

observed a reduction aerobic training

Similar results were observed by Rowland, Swadba, Biggs, Burke, and Reiter (1985) in 14 children between 9 and 14 years (the average duration of diabetes was 4.2 years). There were significant changes in HbA1c levels after aerobic exercise program, despite increases in VO2 max. The HbA1 before training was 9.9%, indicating a reasonably well-controlled group of subjects. During the program there were no significant changes in insulin doses (based on monitoring of insulin at home).

Baevre, Sovik, Wisner, and Heiervang (1985) found no changes in the HBAL, after 6 months of exercise (twice a week) on a small group of adolescents (16 years) with diabetes. Stratton, Wilson, Endres, and Goldstein (1987) evaluated the metabolic response of 8 adolescents with insulin-dependent, to a supervised exercise program. HBAL values ​​did not decrease, but there was a significant reduction in glycated albumin, considered by the authors as a more sensitive index of glycemic control.

The results of these types of studies are diverse in adults. Peterson, Jones, Esterly, Wantz, and Jackson (1980) observed a reduction in HBAL after aerobic training in 10 adult subjects with type I diabetes (mean age, 25 years). However, in this study the improvement in metabolic control could be a result of the concomitant introduction of blood glucose monitoring at home. Zinman, Zuniga-Guajardo, and Kelly (1984) found no change in HbA1c after 12 weeks of exercise bike in a group of 13 adults with insulin-dependent diabetes. Similarly, Wallberg-Henriksson et al. (1982) observed no changes in HbA1, urinary excretion of glucose in 24 hours or monitored urine tests at home, in 9 adults, after an exercise program of 16 weeks.

Both diabetic and nondiabetic individuals, there has been increased insulin sensitivity after physical training. However, this answer does not appear to alter insulin requirements or other markers of metabolic control (Baevre et al., 1985, Wallberg-Henriksson et al., 1982).

Improvements through the year

“Improvements through the year?

In 1980, Larsson suggested that “it is likely that exercise could delay the onset of diabetic microangiopathy, by increasing the size circulatory, improving blood flow and oxygen transport” (p. 122). Is there any evidence that this is true? Very few studies have examined this issue. Peterson et al. (1980) observed a decrease in membrane thickening in skeletal muscle in 6 of 10 adults with diabetes after a combined program of exercises of “endurance”, and blood glucose monitoring at home.

LaPorte et al. (1986) evaluated the association between physical activity and long-term microvascular complications, in 696 adults with type I diabetes Used as parameters of physical activity participation in sport in high school teams or college, they did not observe a correlation between regular exercise early and severe retinopathy, or blindness in later years (most lasting of diabetes over 20 years). However, the participation on sports teams was associated, negatively, macrovascular complications (heart attack, myocardial infarction, intermittent claudication), but only in male subjects.

Fibrinolytic activity

Triacylglycerols

Elevated levels of triglycerides, usually are not considered a major risk factor for coronary artery disease, but may play a significant role in the development of atherosclerosis in diabetic subjects. In a state of insulin deficiency increases plasma triglyceride levels, and that increased lipolysis stimulates hepatic triglyceride secretion. In one study, Larsson, Persson, and Sterky (1964) observed a significant decrease in triglycerides in six adolescents with diabetes, after 5 months of gym, 1 hour per week. The same effect was shown by Costill, Cleary, and Fink (1979) in adults with insulin-dependent diabetics. The levels of triglyceride and total cholesterol decreased 18% and 10% respectively during aerobic exercise program of 10 weeks duration.

Fibrinolytic activity

The deficiencies of fibrinolytic activity in serum may contribute to the pathogenesis of coronary artery disease and its complications. This represents a potential risk for diabetic patients who are prone to high levels of fibrinogen and blood viscosity, and a depressed fibrinolytic activity (Jarrett, Keen, & Chakrabarti, 1982). It has been shown that in non-diabetic subjects, exercise training increases the fibrinolytic response and decreases blood viscosity by increasing plasma volume (Koch & Rocker, 1980, Williams et al., 1980). So far not have carried out similar studies in diabetic, but it has been suggested that regular exercise may reduce the adhesion of platelets in this group (Gonzalez, 1979).

physiological age

Chronological age and physiological age are not synonymous. In the years after menopause, a woman making daily decisions that affect their health and quality of life then and in future years. A decision is the choice between a sedentary lifestyle and an active. The woman who chooses to be settled has chosen a path, which itself is a risk factor for chronic diseases. In many ways, the effects of inactivity mimic the effects of aging, and vice versa. Physically active women may be physiologically ten or twenty years younger than a sedentary woman of the same age. The reason is simple: the physiological systems adapt to the demands placed on them.
Active women not only get an immediate physiological benefits, but is also ensuring good quality of life in the future. The best preventive medicine against some of the problems of aging can be “exercise prescription” for life. Fortunately, it is never too late to benefit from physical activity. Sedentary women who begin an exercise program improved functional capacity of the cardiovascular system will have greater strength and muscular endurance and increase flexibility. An “exercise prescription” individualized, conducted by a trained professional, will ensure that these benefits are obtained through a safe progression of activities.

Healthy Diet with Fruit

Today there are a lot of diet programs that offer result such as the healthy and slim body. However, we have to be careful in choosing the right diet program, because the dream to have a healthy and slender body can be lost as a result of choosing a wrong diet program.

In choosing a diet program, limiting consumption of certain food groups such as only eating fruits and vegetables also not healthy way because the body will lack the necessary other substances such as proteins, carbohydrates, and others. Therefore, the diet with fruits should also be more balanced nutrition.

Eat fruits

One of diet program that is safe for the body is a diet with more vegetables and fresh fruit. This program is much better because of fresh vegetables and fruits commonly found fiber where the fiber is important food component for diet. Consumption high amounts of fruits and vegetables it can also prevent people from heart attacks and cancer.

List of 10 fruits that are beneficial to the health and its nutritional content:

#1. Apple

Apples contain carbohydrates, especially when growing and rich of pectin (a type of fiber). Apples contain flavonols called quercetin that in some studies it has anti cancer substances. Quercetin also contains anti-inflammatory ingredients that benefit for diseases such as arthritis. Beside that apple contain vitamin C but not as much of an orange.

#2. Strawberries

Strawberries contain ellagic acid as an antioxidant. In some studies proved ellagic acid can prevent tumor growth in lung, osephagus, breast, cervix and tongue. As a traditional medicine, strawberries are believed to have antibacterial and it used as a cleaner for digestive system. Strawberries are loaded with vitamin C.

#3. Banana

Bananas are good sources of vitamin B6 are needed to make serotonin in the brain. Serotonin function is to reduce pain, suppress appetite, and made to feel relaxed and reduce tension. As a traditional medicine, the banana is used to treat stomach ulcers. Unlike other fruits, bananas contain a lot of carbohydrates, some contain carotene and vitamin C but rich in potassium.

#4. Melon

Melons contain high sugar and lycopene to act as anticancer. Red and orange melon also contains carotenoids that can protect cells against free radical damage and can also be converted into vitamin A in the body. Melon is a source of carotenoids, and also contain vitamin C.

#5. Oranges

Oranges contain phytochemicals called hesperidin which functions as an antioxidant. Oranges are also a source of pectin which serves to lower blood pressure and low in fiber, including fruits, but a source of vitamin C and folate.

#6. Mango

Mango contains carotenoids called beta crytoxanthin, an antioxidant that may protect against some cancers such as colon cancer and bone neck cancer. Mango is part of fruit that rich with carotenoid , fiber, and vitamin C.

#7. Kiwi

Kiwi contains a pigment called chlorophyll which gives the green fruit. Kiwi can be converted into a compound which has a binding capacity of cancer. One kiwi fruit is sufficient to meet the requirements of adult’s vitamin C consumption.

#8. Plum

Plum contain phytochemicals called ferulic acid, which has anticancer compounds. Research showed the ferulic acid consumption may help reduce the risk of colon cancer. Plum is a fruit rich in fiber and potassium.

#9. Grape

Skins of grapes contain phytochemicals called resveratrol that is proven to improve heart health, anticancer, antibacterial, and contains antioxidants. Grapes contain low fiber and vitamin C.

#10. Pineapple

Pineapple contains bromelain enzyme which has the ability elucidate the protein. Pineapple is often used as a meat tenderizer but useful for digestion, elucidate blood clotting, prevent sinusitis, and urinary tract infections. Pineapple is a source of vitamin C and fiber and also contains high sugar levels.

Five common mistakes when doing a diet

Body with ideal weight is every woman dreams, for that they trying hard to do everything to reach that goal. One of their ways to lose some extra pounds is by doing diet, but some of them do the wrong diets. There are five common mistakes when doing a diet as describe below.

1. Breakfast Skipping

Breakfast with choosing the right foods in the morning is very important for the body to supply the energy needed to face the morning routine to avoid eating sugary snacks or fatty foods when feeling hungry.

2. Excessive fat-free foods

Actually, fat-free diet does not mean the food is low in calories.

3. Consumption salad

Salad high in calories as well as hamburgers especially if the vegetables were covered with cheese, dry bread, and high-fat gravy.

4. Choosing juice than fresh fruits such as apple or orange

Eating fresh fruit is much better because a lot of fiber or fiber found in foods that are an important component to the diet.

5. Restrict calorie consumption

In the average, body needs 1200 to 1500 calories per day to function properly. If done tightening of calories, your metabolism slows down resulting in health problems like anemia.

Beware of Sugar Ingredients in Food

Have you ever imagined how much intake of sugar you eat in a day? In addition to drinks like tea or coffee that makes you have to add about 2 teaspoons of sugar, you actually consume extra sugar in the form of food and other beverages. Call for example, soft drinks, soy sauce, cookies, or side dishes that require sugar to make it delicious. In fact, we have special limits for the consumption of this sugar.

According to the American Heart Association (AHA), most women should not consume more than 6 teaspoons per day, or 100 calories, the sugar is added to food during the cooking process or when served at the table (like adding soy sauce). For men, limit sugar intake is 9 teaspoons, or 150 calories.

Instructions from the AHA do not include consumption of sugar from fruit, vegetables, or dairy products that have sugar. As an illustration, 226 grams of fruit-flavored yogurt with already contains 6 teaspoons of added sugar. Low-fat chocolate milk with the same size contains 4 teaspoons of sugar. A cup of cold cereal contains whole wheat 3 tablespoons sugar.

Because sugar is not being seen in a variety of foods and beverages, people feel have normal intake of sugar. Suddenly, they become obese because the excess sugar. To overcome this problem could not simply by reducing the portion of sugar in tea or coffee servings. “I do not want people to think that if I reduce how many spoons of sugar, I was very healthy,” said Wahida Karmally, nutrition director of the Irving Institute for Clinical and Translational Research, Columbia University.

Be careful with soft drinks

From all the types of foods and beverages that often we enjoy, soft drinks are the highest sugar content, followed by candy, cakes, cookies, and pies. Soft drinks with size of 340 grams, contains 8 teaspoons of sugar! This means that, with just one drink you’ve exceeded the permitted limit for daily intake.

We cannot deny that the sugar is necessary to improve the taste of food. “But if you feel you cannot live without the usual amount of sugar you consume, and then you need to do is to increase energy demand,”

To balance the intake, we need to move, exercise. The man at the age of 20 years who used to walk 4.8 km every day can consume 288 calories, or about 18 teaspoons of added sugar. The data show that made extra sugar is what makes Americans consume too many calories, the amount of calories left over after we eat food that is needed to meet nutritional needs. “If you eat extra sugar to excess, you will heap of calories, which eventually causes weight gain,”

On average, most women need about 1,800 calories a day (men around 2200 calories). If your hobby to have soft drinks, you could spend a day quota of calories from soft drinks alone, but of course there is no nutritional value whatever you get.