How Stress Impacts Your Health

It is estimated that 90% of diseases are caused by stress. If we can get a handle on the stress that affects our lives, we might be able to live longer, healthier, happier lives.

Merriam-Webster defines stress as: "a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation; a state resulting from a stress: one of bodily or mental tension resulting from factors that tend to alter an existent equilibrium".

Stress can be a positive force that keeps us alert, ready to avoid or handle danger or meet deadlines. It can also enhance our emotional intelligence and creative capabilities. 

But, stress can also be a negative force that weakens our immune system and makes us susceptible for multiple diseases and health problems.

Stress can come from your external environment, your inner thoughts and your body itself.

During a 'fight or flight' instance, the body releases stress hormones to allow a burst of strength and endurance. For example, your heart speeds up, your breathing quickens, your muscles tense, digestion stops, and blood flow to your muscles and brain increase up to 400%.

When you are under stress, the 'fight or flight' hormones still flood your system, and after repeated instances, this reaction can harm your physical, mental and emotional health.

Stress is known to build up and when symptoms start to surface, it's the body's way of getting our attention to do something about it.

Stress can impact almost any part of your body, depending on which part of your body is the weakest and the most susceptible to disease.

Constant stress over a long period of time can break down your body and weaken your immune system. This, in turn, can create major biochemical/hormonal imbalances and cause damage to major organs, making you susceptible to a variety of diseases and health issues, i.e. headaches, indigestion, allergies, high blood pressure, weight gain, heart attacks, strokes, diabetes, heart disease, cancer, depression, and autoimmune diseases.

In addition to the physical and biochemical impacts, stress can impact you emotionally. If you're under a lot of stress, this can cause you to be more impatient with others, more angry, more unhappy, more anxious, more negative about life, etc. And, these negative emotions trigger your body to release stress hormones like cortisol and norepinephrine, which, in turn, can negatively affect your health.

Stress Indicators
You may notice one or more of these signs when your body is under a lot of stress:

• Anger
• Anxiety disorders (OCD, panic attacks)
• Arthritis
• Asthma
• Cancer
• Chemical dependence (drugs, alcohol, nicotine)
• Chest pain
• Chronic fatigue
• Circulatory system problems (feeling cold, or hot and sweating)
• Cold / flu
• Depression
• Diabetes (High blood sugar levels)
• Dizziness, light-headedness
• Eating disorders
• Exhaustion
• Hair loss
• Headaches / migraines
• Heart disease (heart attack, stroke)
• High blood pressure
• Hormonal changes
• Immune system disorders (a compromised immune system can lead to the majority of all diseases - the immune system is the most important factor in overall health)
• Infertility
• Interleukin-6 (high levels of this immune system protein have been associated with diseases such as cancer, diabetes, infections, heart disease, osteoporosis and rheumatoid arthritis).
• Loss of energy and motivation
• Memory lapses
• Menstrual irregularity
• Mood swings
• Muscle aches and pains
• Nervous system
• Nightmares
• Post traumatic stress disorder (flashbacks, re-living traumatic events)
• Sexual dysfunction
• Skin conditions (breakouts, rashes, cold sores)
• Sleep disturbances
• Speaking and swallowing difficulty
• Stomach distress (nausea, indigestion, ulcers, constipation, diarrhea)
• TMJ (Temporomandibular joint and muscle disorders are problems or symptoms of the chewing muscles and joints that connect your lower jaw to your skull).
• Weight gain /obesity
• Weight loss (unwanted)

Note: How to manage stress will be discussed in a future post.

How to Protect Your Kidneys

Sometimes we forget how important our kidneys are until they begin to fail -- usually due to one or more of the following risk factors: high blood pressure, diabetes, heart disease, frequent UTIs, obesity, overuse of OTC/prescription drugs, an autoimmune disorder.

The good news is that there are a lot of simple things that we can do to protect our kidneys.

But, don't wait until you find out that you have protein leaking in your urine or that you have to go on kidney dialysis before you decide to do something about your kidneys!

Your Kidneys

Each of your kidneys is about 4 to 5 inches long and about 1 inch thick, weighing in at about 4.5 to 5 ounces. To put it into easy-to-visualize terms, each of your kidneys is a bit larger than a deck of cards. 

Although your kidneys make up less than 0.5 percent of your total body weight, they receive close to 25 percent of the total amount of blood that your heart pumps while you're resting. 

Also, your kidneys use up about 20 to 25 percent of your body’s supply of oxygen.

Although your kidneys are small organs (each about the size of a deck of cards), they receive so much of your blood and oxygen because they are responsible for five critical functions:

1. Your kidneys keep your blood clean by filtering it of waste products and eliminating these waste products from your body as urine.
2. Your kidneys help maintain a proper balance of fluids throughout your body.
3. Your kidneys secrete a hormone called erythropoietin, which is responsible for stimulating the production of red blood cells in your bone marrow.
4. Your kidneys produce an enzyme called renin, which is needed to help maintain your blood pressure.
5. Your kidneys convert vitamin D to its most active form.

How to Keep Your Kidneys Healthy

Recent studies indicate that 26 million American adults suffer from chronic kidney disease (CKD) and that the number is likely to rise unless Americans get serious about prevention. Primary risks include: diabetes; heart disease; high blood pressure; a family history of kidney failure; and age 60-plus. 

Secondary risks include: obesity; autoimmune diseases; urinary tract infections and systemic infections. Exercising regularly and controlling weight are just two of the ten ways keep your kidneys healthy.

Here are three important ways to protect your kidneys from prematurely breaking down:

1. Don't drink too much water.

Given the work that your kidneys are forced to undertake to filter your blood and produce urine, drinking large amounts of water when you’re not thirsty is a good recipe for prematurely wearing down your kidneys as you age. 

Your body is not like a plumbing tube that gets cleaner by flushing large amounts of water through it. A number of your organs, including your kidneys, are designed to keep your body clean by continuously eliminating waste materials. If you want to prevent illness as you age, a top priority should be to prevent unnecessary burden to your kidneys and other waste-eliminating organs.

2. Don’t eat too much protein, especially animal protein.

Eating more protein than you need leads to a greater workload on your kidneys, which must filter a by-product of protein metabolism called blood urea nitrogen (BUN) out of your blood. This increased workload can contribute to premature breakdown of the glomeruli in your kidneys.

If you have healthy kidneys, you can safely eat up to half of your body weight (in pounds) in grams per day. For example, if you weigh 150 pounds and are in good health, you can safely eat up to 75 grams* of protein (~ 10 oz.) from minimally processed foods per day. If you have problems with your kidneys, you should decrease this amount to a level that results in a healthy blood urea nitrogen level.

If your current health status is such that you need an objective way to monitor how well your body is responding to the amount of protein that you are eating, ask your doctor about monitoring your BUN level. Whenever you eat protein, your body breaks it down into amino acids that contain nitrogen. Nitrogen separates from amino acids and combines with other molecules to form urea. Urea is eliminated from your body when your kidneys filter it out of your blood and into your urine.

A healthy range for BUN is between 4 to 17 mg/dL. Anywhere between 18 to 21 mg/dL is a sign that you may be eating too much protein, and possibly that your kidneys are under excessive strain. More than 21 mg/dL is a strong sign that you need to significantly reduce your protein intake.

The link between eating too much protein and developing kidney disease is one that is not often talked about by supporters of a high-protein diet. While it is important to keep your blood sugar and insulin at healthy levels by avoiding sugar and other simple carbohydrates, please know that a high-protein diet may poses a danger to your health, especially if most of your protein is animal-based and is cooked at high temperatures. 

Your health is best served by eating mostly plant-based proteins, fats and carbohydrates. If you still prefer animal meat for your protein, eat primarily free-range, organic meats and avoid the antibiotics and growth hormones in most conventional meats.

*Note: There are about 7 g of protein in 1 ounce of cooked meat. So, for example, 4 ounces of raw boneless skinless chicken breast yields about 3 ounces of cooked chicken, or 21 g of protein. Most healthy adults need about 0.8 g of protein per kilogram of body weight. To calculate pounds, divide your weight by 2.2 to convert to kilograms and multiply by 0.8 to find the protein grams recommended for your weight each day. For example, a 175-pound person would need about 64 g of protein each day.

3. Don’t take prescription drugs and over-the-counter pain pills on a regular basis.

As many professional athletes have discovered during the past several years, regular use of prescription anti-inflammatory pain medication like Vioxx, Indocin, and Naprosyn poses even greater danger to kidney health than over-the-counter pain killers.

Non-steroidal anti-inflammatory drugs like ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin are known to cause kidney damage if taken regularly. Acetaminophen (Tylenol and Excedrin) can also cause kidney damage and failure if used regularly. All of these over-the-counter pain medications probably don’t pose significant danger if your kidneys are relatively healthy and you use them for emergencies only.

Here are additional ways to keep your kidneys healthy.

• Follow a healthful plant-based diet
• Don't smoke or abuse alcohol
• Don't overuse over-the-counter painkillers or NSAIDs
• Control weight
• Monitor blood pressure & cholesterol
• Exercise regularly
• Get an annual physical
• Know your family's medical history
• Learn about kidney disease
• Talk to your doctor about getting tested if you're at risk for CKD

Please remember that the best "medicine" for all of your organs, your kidneys included, is eating a plant-based, minimally processed diet, getting enough physical and emotional rest, getting regular exposure to fresh air and sunlight (without getting burned), and being physically active.

Note: For more details about maintaining and improving your kidney health, read Chapters 14 and 15 of the Death to Diabetes book (or ebook).

  

Importance of Dealing with Stress

One of the most important areas that is overlooked when it comes to weight loss or improving one's health is the impact that day-to-day stress has on our lives. Because we learn to live with stress, we fail to realize how stress drains your body's energy all day long -- every day.

Think about it -- if you have to drive to work in a lot of busy traffic every day, that's stressful! Working for boss who you don't like or doesn't like you is stressful! Working two jobs or working for less money than you deserve is stressful. Living paycheck to paycheck is stressful! Worrying about your job security is very stressful! Figuring out what to eat when you get home every night can be stressful.

So, what should we do? Well, unless you're related to Bill Gates or Warren Buffet, you can't quit your job. Given today's job market and the paucity of high paying jobs, it's very difficult finding a job that you like and pays well.

But, again, that doesn't mean we should give up and accept that things can't get better. Instead, you should update your resume and look for other job opportunities; or, look for ways to supplement your income.  We'll discuss this in more detail in a future post.

However, in the meantime, it is important to learn ways to deal with your current job, your environment, and the stress without it negatively impacting your health. 

Oh, by the way, did you know that the Number 1 reason why we eat poorly sometimes is due to the high stress in our lives?! High stress leads to poor decision-making. High stress leads to unnecessary arguments with family, friends, store clerks, etc. that only make you feel worse. And, because we feel worse, we feed our face with a bowl of ice cream or some macaroni 'n cheese -- feeding a vicious cycle of stress and disease!

Do you know what is one of the major reasons why we argue with other people, especially strangers or acquaintances? We feel powerless! We feel that we have to lash out at someone after having had such a bad day. Or, we feel unhappy with our lives; or, we just feel frustrated or hopeless with everything that's going on in our lives.

From a biochemical and hormonal perspective, the high stress triggers the release of cortisol (the stress hormone) which can restrict your arteries and lead to high blood pressure, unwanted weight gain, lower back pain, and sleepless nights (insomnia). In addition, the high stress prevents the release of serotonin (the feel-good hormone).

And, because you don't feel good, you make a poor food choice by grabbing for a comfort food like a bag of potato chips, some pizza, a plate of mac 'n cheese, some fried chicken or a bowl of ice cream. This, of course, leads to more weight gain and/or higher blood glucose levels!

This is an example of the cyclic nature of obesity and weight gain; and, why it's so difficult to lose weight the right way. Sure, you can exercise, drink a green smoothie, and eat a salad, but, if, you have a lot of high stress or emotional issues such as anger, envy, jealousy, or regret, your body will respond by releasing cortisol and other hormones that either trigger weight gain or prevent the body from burning fat!.

Bottom line: You must address how to reduce the level of stress in your life and how to deal with your emotional issues. Some ways include: exercising, talking with a friend, joining a support group, being a community volunteer, getting several good night's sleep, helping others, finding your Purpose in Life, spirituality, meditation, and prayer. We will discuss these ways of how to reduce stress in more detail in future posts.

Doctor-Patient Relationship

Doctor appointments are more enjoyable and helpful, especially if you have had a good relationship with your doctor over the years. But, even a good doctor-patient relationship can turn dysfunctional over time. Doctors may have the best of intentions, but their model of practice may no longer fit what you need.

In any given year about 10% to 15% of patients at least consider switching doctors. In one two-year study, 15 percent of patients moved to different practices because of dissatisfaction with the care they were receiving.

One reason may simply be that patients today have come to expect a higher level of care. Patients tend to be armed with more information about health care, either through news stories or after having researched their condition over the Internet. These more-savvy health care consumers also want doctors whose treatment philosophies are more in tune with their own lifestyles and choices.

More often than not, the reason for patient dissatisfaction comes down to poor communication. Patients don't really know how to evaluate medical skills, but they do know if a doctor interrupts them when they're listing their concerns.

Too much talking, too little listening
Patient-doctor communication can be further hampered by age. Doctors tend to be more egalitarian with younger patients, sharing the decision making with the patient. Plus, many doctors may focus only on physical symptoms, without addressing psychological or social concerns, like whether the patient has the transportation to get to a medical test.

Substandard communication isn't just annoying, though. It also has serious implications for your health. Research shows very clearly that when patients are actively involved in their decision making, and their opinions and perspectives are incorporated into a health care plan, there are much better outcomes.

Despite all this, even patients who are less than pleased with their doctors may be hesitant to leave them. First, there are logistical challenges, such as transferring a long medical history or finding a conveniently located doctor who is covered by the patient's health plan. 

And boomers monitoring the health of their aging parents should know that Americans over 70 often resist changing doctors, mostly because they were raised with a profound respect for authority and don't want to offend.

If you do decide to find a new doctor, try to leave on the best possible terms, because your new doctor may need to consult your old one. Consider sending the old doctor a letter describing the specific reasons you decided to change. It may be hard to write — and also hard to hear as a doctor, but we all learn things from what we've done wrong.

10 Warning Signs That You May Need a New Doctor

So how do you know if your doctor isn't "the one"?

Your gut is often your best guide, experts say. But here are a few warning signs that you might need to give your doctor the boot.

Be wary of a doctor who:

1. Dismisses every complaint, blaming age or your sex.

2. Dismisses the importance of nutrition and other lifestyle changes.

3. Insists that nothing can be done. There is always something to try.

4. Spends too little time with you.

5. Scoffs at your research all the time.

6. Interrupts you frequently, especially if you're a patient with complex, multiple issues.

7. Writes a prescription with minimum discussion.

8. Recommends treatments without considering your lifestyle.

9. Has you taking multiple medications with no improvement in your health.

10. Keeps referring you to more specialists without any improvement.

The 5 "Dead" Foods

There are 5 major "dead" foods that fuel the major diseases and health problems, including high blood pressure, obesity, chronic fatigue, Type 2 diabetes, heart disease, cancer, arthritis, osteoporosis, and other systemic diseases.

When consumed in excess with a sedentary lifestyle, these "dead" foods turn the body acidic, cause inflammation, and slowly damage or kill the body’s cells and create biochemical, neurochemical and hormonal imbalances that trigger unhealthy food cravings.

These chemical imbalances, in turn, devastate your health physically, biochemically, hormonally, emotionally and spiritually. Over a period of years, the body breaks down and becomes susceptible to the aforementioned major diseases and health problems.

 

You must avoid these foods if you want to live a healthier life with less financial woes.

If you're diabetic or overweight, you need to avoid most of these foods like the plague -- unless you like being diabetic, fat and taking a lot of drugs.

For those of you who are familiar with superior nutrition, there should be no surprises with the following list.

1: Refined flour, starches includes all foods made with refined flour or starch such as white bread, enriched bread, wheat bread, white pasta, white potatoes, white rice,  macaroni, cereals, crackers, donuts, pancakes, pastries, biscuits, spaghetti, cakes, pies, and other processed flour-based starchy foods.

Warning: Avoid potatoes, corn, and soybeans, which are the most common genetically-modified (GMO) foods. Other common GMO-foods to avoid include canola oil, vegetable oils, margarine (cottonseed oil), cereals, sugar beets, farmed salmon, other farmed fish, cow's milk, baby formula, and artificial sweeteners (i.e. aspartame). Unfortunately, many processed foods and some restaurant foods are now GMOs, so be careful.

2: Refined sugar includes all foods made with high fructose corn syrup, corn syrup, refined sugar, sucrose, maltose, dextrose, brown sugar, artificial sweeteners, and processed honey.

Some examples of sugar-based foods/beverages include soda, diet soda, bottled juice, soft drinks, candy, jams, jellies, cookies, cakes, pies, pastries, some cereals, and some condiments. Stay way from artificial sweeteners such as aspartame and Splenda!

3: Trans fats include all processed foods made with partially hydrogenated oil, such as stick margarines, French fries, bread, potato chips, pretzels, cookies, fried foods, donuts, crackers, store-bought baked goods, packaged foods, and fast foods.

The process of creating hydrogenated oil destroys the essential fatty acids in the oil and replaces them with deformed trans fatty acids.

4: Saturated fats, which are solid at room temperature, are found in animal meat, organ meats, processed meats, lunch meats, fried foods and some dairy products (cow’s milk,
cheese, butter, and ice cream).

Saturated fats are also found in coconut oil, palm oil and other tropical oils. Some of the Omega-6 poly-unsaturated fats in vegetable oils such as soybean, corn, sunflower and safflower can also be destructive to your health. In addition, canola oil is also unhealthy for you.
Note: Not all saturated fats are unhealthy for you, i..e. extra virgin coconut oil, free-range chicken breast, venison, bison.

5: Drugs include alcohol, tobacco, caffeine, over-the-counter (OTC) drugs, prescription drugs, and recreational drugs. Prescription drugs don't cure anything! They give you a false sense of security as the disease spreads causing more damage, and leading to even more drugs!

Author's Sidebar: The terms "live" and "dead" may sound a little melodramatic, but I believe that they get the point across without having to explain the rationale of each term in detail. In addition, I found these terms to be very effective in making specific points during my lectures and workshops. Also, these terms tie nicely into the book’s title and the photograph on the front cover of the book.

“Live” food (pronounced l i v e as in "I'm alive") helps the body to heal, fight disease and stay alive. “Live” foods are primarily raw, unprocessed, lightly-cooked or partially processed foods that contain most of the seven nutrient factors. The term “live” does not necessarily mean that the food is alive, but it does contain the nutrients that keep the body alive. Coincidentally, these foods are connected with the prevention and reversal of many of the major systemic diseases and ailments.

“Dead” food inhibits the body from healing and leads to disease and early death. “Dead” food is man-made, processed food that lacks most of the seven nutrient factors. Coincidentally, these foods, along with a sedentary lifestyle, are connected with the development of many of the major systemic diseases such as heart disease, diabetes and cancer.

Author's Note: During my recovery, I had come up with a list of about 100 foods and beverages that I had to avoid. Then, based on common attributes, I was able to fit these foods into several categories that I eventually reduced to the above 5 groups.

Note: There is a subset of these 5 "dead" foods that fuels diabetes and heart disease faster than other typical "dead" foods. I refer to these foods as "The Triple-Killers".

Note: For a complete list of "dead" foods (and "live" foods), refer to Chapters 5 and 6 of the Death to Diabetes book.

Website Reference: Death to Diabetes Web Page: The 5 Dead Foods

Exercise Excuses

We all know that exercise is important, but, most of us usually try to find ways to get out of exercising.

Here are some of the more common excuses for skipping exercise along with ways to combat those excuses.

I don’t have time: This is by far one of the most common excuses that people use. People that use this excuse are actually saying that exercise is not enough of a priority to make it on their daily or weekly to-do list. If you fall into this category, then it’s time to review your daily priority list. Certainly there is something less important that you are doing for 10-15 minutes every day that can be replaced with exercise.

After all, exercise is one of the most important things you can do for yourself and your family to ensure that you live a high quality life. Try to increase your daily physical activity and integrate exercise into your daily life.

I’m too fat (or out-of-shape): Unless your doctor has forbidden you to exercise, then it’s very unlikely that this excuse has any validity. If you are extremely out-of-shape, then you simply need to start with baby steps. Walking is always a great place to start. You may have to start with just five minutes. That’s okay. You can gradually add more time each week.

If walking is not an option, then you could try some pool exercises. There are many beneficial strength training exercises you can do while sitting with a resistance band, flex bar, resistance chair or a rowing machine.

I’m too tired: This is a common excuse, especially with diabetics, overweight people and people who have insulin resistance – all because of poor nutrition. Without proper nutrition (fuel), the body cannot produce the necessary energy for exercise, leading to fatigue. This excuse also creates a vicious circle because the more sedentary you are then the more tired you become; and, the more tired you are then the less appealing exercise sounds. Exercise can actually make you feel more revived then a nap because it stimulates your lymphatic, immune, and cardiovascular systems – especially if you provide your body with the proper nutrition. Regular physical activity increases your energy level. In addition, consistent exercise helps you to fall asleep faster and sleep better, which allows you to feel rested every day.

I really don’t like to exercise: This is usually due to the boredom that you feel during exercise or the fact that your body not only feels achy after exercising but the fact that it aches for the next couple days. Many people still have the old “no pain, no gain” mentality and think that in order for exercise to be worthwhile you have to be miserable doing it. This just isn’t true. Some people don’t like to exercise because they don’t like to sweat. Actually, you don’t have to work up a big sweat every time you exercise – it’s all about just getting the body moving. Consider things that you really like to do. If you prefer competitive situations, then consider joining a recreational sports team. If you are a social person, join an exercise group or take an exercise class with your friends. If you enjoy spending time alone, then try yoga or evening walks. And, don’t over do the exercise – that is part of the reason for the sore muscles.

I’ve tried and failed in the past: It’s true that it can be difficult to get motivated to exercise after you’ve failed before, but isn’t your health worth another try? If you’ve been unsuccessful in the past, then re-evaluate what went wrong. Did you try to do too much, too quickly? It’s very common to be overzealous when starting out and end up either burning out or getting injured early on. Did you set unrealistic goals for yourself? Try to establish small goals that are truly achievable, for example, that you will workout three times a week for the next month.

I’m too old to get started: It may sound cliché, but you are never too old to get started. Everyone can benefit from exercising. Even if you are a senior citizen you can reap many rewards from starting an exercise program. Okay, so maybe you won’t be a marathon runner or a bodybuilder, but you’ll be able to carry your groceries, walk the stairs easier, play with your grandchildren, improve your balance, and improve your glucose control if you’re diabetic. And, more importantly, you’ll enjoy your meals because you realize that the meals are providing the extra energy you didn’t have in the past.

The inconsistent weather makes it difficult, or I don’t have any exercise equipment: Nice try, but you can exercise indoors and get your heart pumping without any fancy exercise equipment. Don’t underestimate what you can do with things that are already in your house. For example, if you have a flight of stairs then you have an awesome way to get your heart rate up by walking or running the stairs. Grab a couple of soup cans to emulate dumbbells for strength training exercises.

I can’t afford a gym membership: You don’t have to spend a single dollar for a gym membership in order to get fitter. Just walking outside is a great place to start. Also, home fitness equipment has become very affordable and accessible. For as little as $35 you can buy some great home equipment that will really challenge your body. A resistance band, a couple of small hand weights and an exercise ball allow you to work every muscle group and even obtain a good cardiovascular workout.

I don’t know what exercises to do: There are literally dozens of ways to learn what exercises will help you. There are hundreds of books, websites, television shows and videos that offer advice and tips. If you have the money, another way to ensure your workouts are most effective is to hire a personal trainer or an online personal trainer. They can guide you every step of the way so that you don’t waste any time doing exercises the wrong way.

Or, just increase your daily physical activities, i.e. take the stairs (instead of the elevator); gardening; mowing the lawn; mall walking while shopping, dancing, cleaning the house, park farther from the store and walk, exercise on a stationary bike while on the phone or watching TV.

I just can’t get motivated or I don’t want to change: Keep in mind that most of us are resistant to change. So, find something that will motivate you to exercise. For me, initially, it was the fear of dying. Later, it was the feeling I got from a good exercise session. For you, it may be your spouse, your children, your grandchildren, the quality of your life, or it may be financial (less expenses for drugs, doctors and hospitals).

To help you get started, set small, short-term goals. Start with a promise to just take the stairs instead of the elevator, for example. Then you might move onto scheduling 10 minutes of activity a couple of times per week. Also, make a list of all the positive benefits exercising has on your life. Your list might include giving you more energy, reducing your health ailments and more. The list should be pretty long. Post it somewhere that you will see it regularly and it can serve as a reminder to you as to why you need to workout.

Another option is to take a yoga or T’ai Chi class. They are two great ways to get the physical activity you need and learn the techniques of proper breathing and relaxation. Yoga is a physical way of life emphasizing the harmony of the body and mind, and a philosophical way of life that is based on Eastern metaphysical beliefs. T’ai Chi is an ancient Chinese art of exercise and self-defense with an emphasis on relaxation, both physical and mental, which leads to developing internal strength. T’ai Chi is classified as a low impact aerobic exercise comparable to walking that is used as a therapeutic exercise for people who are recovering from illness or injury, or for those who are beginning an exercise program.

There are new muscle activation techniques that provide maximum benefits in less time by utilizing a series of sequential movements designed to put the body in proper functional alignment, establishing increased strength and flexibility of the spine, better neuro-kinetic flow, lymphatic function, and an increased metabolic rate. In addition, you can utilize these muscle activation techniques while you are at work, shopping, walking, driving or doing everyday household chores – consequently, reducing the amount of time you need to spend exercising each day. Contact our wellness center for more information.

The Power of Exercise

We all know that exercise is important, but, it seems that we either do not have the desire or the time to exercise.

Other people who are exercising eventually stop exercising after becoming bored, frustrated or discouraged due to the lack of progress in their health, weight loss or other health goal.

Personally, I know that exercise is important. In fact, some experts call it the "Fountain of Youth"! But, even though I know this, I still don't really like to exercise! 

There must be an easier way to deal with exercising, right?
When I was younger, exercise wasn't a problem, because I got my exercise by trying to play basketball and tennis. Today, most of my friends now play golf, but, I could never get the hang of hitting that little white ball. Ugh! 
Plus, is that really exercise?

The following are some tips to get you started with exercise and keep you going for the long term.

Schedule your exercise sessions on your calendar as if they were any other important appointment. This way, you will be able to balance your exercise program with family, work and social activities. 

Again, you will be more successful if you fit exercise into your current lifestyle. A little is always better than none.

If possible, try to build your exercise/physical activity into your daily activities, e.g. walking/bicycling to work, shopping, walking in the mall, house chores, painting, gardening, mowing the lawn, walking up and down the stairs, etc.

Don’t work out too hard or too fast at the beginning. If you do, you will end up sore and uninspired. It’s better to work out 2-3 days a week for life than to work out 6-7 days a week for a couple of weeks. Consistency is the key.

When you feel like skipping a workout, get yourself to do some form of exercise for at least 10 - 15 minutes. Most people struggle during that initial 5 minutes, but once they get past that 5-minute mark, they are actually able to complete their entire workout. (If you don’t, don’t worry about it – 10 minutes is still better than nothing).

When you get bored or unfocused, change your exercise routine a bit by adding a yoga, aerobics, Pilates, swimming or dancing class. If you don’t care to join a gym, there are many wonderful classes at the local recreational centers. Try a new exercise video or machine, or, try an outdoor activity such as bicycling or a beach walk.

Give yourself a little leeway - if you miss a workout or even an entire week, get back on track as soon as possible. Setbacks and challenges are normal. 

The sooner you get back on track, the sooner you will reach your goals. Remember - fitness is not about being perfect, but about a series of healthy choices that you make consistently. It is not an all or nothing proposition.

If possible, work out in the morning. You will feel more energized all day and will avoid “life” getting in the way of achieving your exercise and health goals.

If possible, get in the habit of taking a 5 - 10 minute walk after lunch and/or dinner, especially if the weather is nice. 

Walk with your partner or a friend. You will be amazed how well you feel physically and emotionally.

Keep a pedometer and a fitness journal to chart your progress and accomplishments, and provide motivation.

Try to limit the number of times that you use the weight scale to once a month or once a week at the most. As you get fit, lose fat and gain muscle, you will actually drop inches and pants/dress sizes and not move the scales that much.

Evaluate your progress every 6 - 8 weeks and increase the duration, frequency or intensity of your workouts to stay challenged and inspired.

If you need help, ask a fitness professional or instructor for suggestions and advice on how you can most effectively achieve your goals. There are also a variety of other resources on health and fitness available on the web.

Note: For more information about exercise and how to overcome the excuses, refer to the post about Exercise and Excuses.

xDoctor Appointments and Tips

Annual Schedule for Doctor Appointments
As part of the Death to Diabetes Wellness Program, we recommend that you meet with your doctor(s) on a regular basis.

You should ensure that you set up the necessary doctor appointments during the calendar year as specified by your doctor (Primary Care Physician). 

If possible, try to schedule your appointments during the same time period each year. 

The following is a list of the key doctor visits that you should complete during the year if you are diabetic. 
 

Visit	Purpose	Frequency
Primary Care Physician/ Endocrinologist	Check blood glucose, hemoglobin A1C, kidney tests, nerves (foot exam)	Every 3 to 6 months
Primary Care Physician	Physical exam; Other tests: blood pressure, cholesterol, kidneys, liver	Annual
Ophthalmologist	Eye tests for retinopathy, cataracts, glaucoma	Every 6 months or annual
Health coach; Dietitian/Nutritionist	Wellness planning; Nutritional planning, etc.	As required
Dentist	Cleaning of teeth and gums, dental examinations	Cleaning: every 3 mos. Exams: annual
Podiatrist	Examination of feet for nerve damage	Every 3 to 6 months or as required

You should visit your primary care physician and/or endocrinologist on a regular basis to review your progress, your blood glucose readings, corrective actions, and other notes – at least until you have your blood glucose level under control. Depending on your health needs and your health goals, you should get a complete physical and set of blood work every 6 to 12 months to identify any trends that may be getting overlooked, especially if you’re not making any significant improvements.

Depending on your health needs and your health goals, other members of your diabetes care team may include one or more of the following: cardiologist, neurologist, nephrologist, physiotherapist, naturopathic doctor, or psychiatrist. Other members may include a wellness coach, diabetes educator, pharmacist, community health nurse, or social worker.

If you really want to get more out of your doctor appointments, read the following guidelines and tips for things that you can do before, during, and after your appointment.

Before Appointment

Research any medical conditions or concerns you may have, by gathering information from reputable websites. Generally, government health websites and those maintained by medical associations, large nonprofit groups dedicated to a single medical condition, and university medical centers have the most trustworthy, up-to-date medical information. 

Make notes and write down any questions. However, don’t hand your doctor a huge sheaf of printouts and expect her to respond to them during your visit. And don’t try to diagnose your symptoms or self prescribe your remedies. It’s still up to your doctor to do that.

During Appointment

One of the best ways to manage your diabetes is to develop an effective working partnership with your doctor. Your doctor’s role in this partnership is to provide medical advice, offer treatment options and recommend resources. Your role is to monitor your symptoms and blood glucose readings, report them accurately and do what you can to manage your disease on a day-to-day basis.

Doctor appointments are very important, but most people come ill-prepared to take full advantage of the time with their doctor. Then, they complain about the doctor not taking enough time with them. 

Or, they don’t ask the doctor any pertinent questions; or, they don’t bother to take any notes and forget what the doctor told them. The doctor could spend more time with them, but they must first take full advantage of the time that they have with their doctor. 

Then, they will be pleasantly surprised how well their doctor responds when they take a more active role in their health.

The following is a set of guidelines to help improve the effectiveness of your appointments and the relationship with your doctor. If you are unable to establish a better partnership with your doctor, let him/her know your concerns. If there is no improvement, or you have a concern with taking drugs, consider talking with a doctor in the field of alternative medicine, e.g. a naturopathic doctor (www.naturopathic.org); or, work with a diabetes wellness coach who has a medical background.

General Planning

1. Take responsibility for your own health. This may include making necessary lifestyle changes, eating healthy foods, getting enough exercise, maintaining a healthy weight, stop smoking, stop drinking alcohol, and stop using recreational drugs.
2. Ensure that you understand and are completely comfortable with the doctor’s diagnosis of your health, your diabetes, and any other disease/ailment that you may have at this time. A proper diagnosis will enable you to focus on the proper actions that need to be performed to improve your health. An improper diagnosis will lead to incorrect actions, frustration, doubt, and eventually hopelessness. Ensure that you have obtained all the necessary medical diagnostic tests that will provide a correct diagnosis. 
3. Key Point: Ensure that the treatment is being designed to repair your body, specifically, the defective sick cells in your body – not just to treat the symptoms of high blood glucose levels.
4. Post the phone numbers for your primary care physician, endocrinologist and other healthcare professionals by your telephone, along with a list of your current medications, other medical conditions and allergies. Call the doctor right away if you experience a sudden change or your symptoms get worse. 
5. If possible, have doctor appointments and the applicable tests performed at regular intervals to prevent confusion and complications. If you have not had a specific test within the recommended interval, ask your doctor about it.
6. You should bring your records to the appointment. What if the electronic medical record is down? What if we can’t find your chart? What if you see a doctor in a different system? Although exceedingly rare, problems do occur.
7. Your family doctor will manage most of your diabetes care, but you may be referred to other medical specialists when necessary. For instance, you may be referred to an ophthalmologist for a dilated eye exam or a podiatrist for foot care. You may be referred to an endocrinologist if managing your diabetes is particularly difficult. Your family doctor and other medical specialists work together as a team. Don’t hesitate to ask for a referral if you think it is necessary.
8. Work with your doctor to set reasonable goals for your blood glucose levels, A1C, blood pressure, cholesterol, and homocysteine (if applicable).
9. If you need to find a new doctor or you need information about your doctor or local hospital, go to one of the following websites:

• Contact information for your state’s board of medical examiners (address, phone numbers, website): www.fsmb.org/members.htm
• Information about the rating and performance of doctors, hospitals, and nursing homes: www.healthgrades.com
• Government and nonprofit health and human services information, with links to 1,500 health-related organizations: www.healthfinder.gov

Doctor Appointments

The relationship between you and your doctor is a special one based on trust and mutual respect. It is important to ask questions that concern you — up front. It is normal to feel uncomfortable about discussing certain topics, but, if you don’t tell your doctor, he/she can’t help you.

During the appointment, become an active participant in your health planning. Communicate your health goals and concerns at all times. If you show interest, your doctor will be more inclined to provide more help and information. But, if you don’t show a vested interest, why should your doctor?

Be honest about whether you’re following recommendations about diet, lifestyle and taking medications. Your doctor can usually tell when you’re not telling the truth. Also, your doctor can suggest strategies to help you get on track.

Start with your major concern first. Waiting until the end of an appointment to discuss an important problem may mean it won’t get proper attention.

Be specific about your symptoms and pay attention to details. Things that don’t seem important to you may be important to your doctor. The American Society of Internal Medicine has concluded that 75 percent of correct diagnosis depends solely on what you tell your doctor.

Speak up but be respectful. Make sure from the outset that your doctor knows you have questions and concerns and expect to be listened to. Don’t be afraid to be an active and assertive patient. If you don’t understand a word, idea or direction, ask your doctor to explain.

Ask specific questions. You can’t make good health-care decisions if you can’t understand the information provided or aren’t given enough information. If a question is crucial, ask politely but firmly for an answer before you leave. At a minimum, you should ask your doctor the following questions:

What is my diagnosis or what is my current state of health based on my physical exam, blood work and other health information?

Note! If you have multiple diseases/ailments, ensure that your doctor has taken that into account concerning your diagnosis. For example, a person with high blood pressure and high triglycerides should be evaluated for root causes that are common to both ailments instead of being given separate drugs for each ailment.

What are the root cause(s) of my current diseased health state? (It is very important to understand what is causing your health problem!)

What specific corrective actions do I need to take to improve my health through natural means (without drugs/medications)?

Note: If you decide to take drugs, ask your doctor how long you have to take them and what are the long term effects of the drugs.

What is my prognosis? In other words, what is the doctor’s projection of your future health state given his knowledge, expertise and the corrective actions you plan to take or have been taking?

Request additional tests if your doctor is puzzled with your health state. For example mineral tests, hormone tests and hair analysis tests (although controversial) can be invaluable in many cases involving fatigue, chronic pain, cognitive/memory, emotions, hyperactivity, violent behavior, learning disabilities, attention deficit disorder, high blood pressure, cardiovascular disease, osteoporosis, arthritis, neurological disorders, weakened immunity, hypoglycemia, diabetes, weak finger nails, and unhealthy skin and hair.

Ask your doctor to be honest with you about what you can expect to happen over the next few weeks, months and years.

Ask your doctor to tell you the three most important things you can do to manage your health condition.

Work with your doctor to develop an effective treatment plan. There may be times when you just don’t think you can do what your doctor advises. Don’t walk out in frustration and ignore it all. Work with your doctor to find an alternative that is acceptable to both of you.

Bring all your medications including over-the-counter drugs, vitamins and other supplements to your next appointment. To avoid drug interactions and over-medication, make sure that your doctor knows about every drug, vitamin and other supplement that you are taking.

Before you leave the office, know what you should do when you get home. It’s difficult to recall everything a doctor tells you, especially if you’re nervous or worried. Ask your doctor to write down the important points. Know who to call, and when to call, if you run into any problems.

Ask for copies of your lab results at your visit. This way, you can keep an accurate health history.

Understand how well you are progressing and what actions to take, based on your doctor’s diagnosis.

Don’t forget to follow up with your doctor after the appointment, especially, if there was something that you didn’t understand.

If this isn’t working to your satisfaction, don’t sit around and complain about your doctor. In most cases it’s not your doctor’s fault, so make sure that you are doing everything in your power to improve your health. Discuss your concerns honestly with your doctor. If you are doing your part, and the relationship with your doctor has not improved, or your health is not improving, then, find a new doctor.