How to Prevent Type 2 Diabetes

According to the WHO (World Health Organization) there are 347 million diabetics in the world today, and this figure is projected to increase to over 500 million by the year 2030. Of the diabetics that exist in the world at the present time, about 90% have the Type 2 variety of the disease. Type 1 diabetics usually have the disease from birth, or get it at an early age, and are insulin dependent because the body has stopped producing this hormone which regulates blood glucose levels. Type 2 diabetics usually get the disease in middle or old age, and for this reason it is also known as “adult-onset diabetes”.

Diabetes is a chronic condition resulting from either the body’s inability to produce enough insulin to regulate blood glucose (sugar) levels, or the insensitivity of the body to react to the amount of insulin produced. If the blood sugar level in the body remains high for a sufficient period of time, it can negatively affect the function of the heart, eyesight and limbs. In both the USA and UK, diabetes is second only to road accidents as the cause of amputations. Lots of people have died from health complications arising from diabetes.

It is prudent to take some preventative measures against Type 2 diabetes, especially if you are in one of the at-risk groups. Statistics on the disease has shown that a person stands a greater chance of getting the disease if a parent has suffered from It, you are overweight or obese; if you are of Afro-Caribbean or Asian origin, or you are of middle or low class income groups. You can ask your doctor to carry out tests if you consider yourself to be susceptible to the disease. The main symptoms of the disease are: excessive thirst; frequency of urination; muscle cramps; poor healing of wounds; itching; and eyesight problems.

The bodily organ that produces enough insulin to aid the metabolism of food is the pancreas. If you take pre-emptive actions against getting the disease by concentrating on diet, exercise and food supplements, you are insuring the pancreas does not become overloaded thereby impairing its ability to function properly.  As the disease is caused by the body becoming too acidic, there should be alkaline bias in the diet.

The diet should consist mainly of raw natural foods. Vegetables such as kale, celery, cabbage, watercress, lettuce, cucumber, chicory, onion, olives, beans, soybean, fruit in general and especially apples, oats, grains and sprouted grains , beef liver, egg yolk and wholegrain bread should constitute a major part of the diet. Natural foods to be avoided are bananas, beets and potatoes. The latter have shown to increase blood sugar levels rapidly. If you eat potatoes from time to time, do so with their skins intact, which contain fibre which counteracts some of the rapid increase in blood sugar levels.

Anything causing a rapid rise in blood glucose levels such as sugar-laden soft drinks should be avoided. Other foods to be avoided are chocolates, biscuits, jam, fruit syrup, jelly, ice cream mayonnaise, honey and white rice. It is also best to avoid coffee, cocoa and only take alcohol in moderation. Giving up smoking also helps the whole body to function better.  

Adequate daily exercise is the second preventative measure that should be undertaken against Type 2 diabetes. This can involve walking, jogging, cycling, swimming, going to the gym, or anything else that takes your fancy.  You will need to engage in a physical activity of your choice for 30-40 minutes daily in order to achieve and maintain an ideal weight. The time period involved daily can be split up into two or more sessions if necessary. Two 15 minute exercise sessions 30 minutes after eating a meal that contains carbohydrates, which convert to sugar in the body, would be ideal.  

Lastly, it would be prudent to take a multivitamin and mineral tablet daily as insurance against a deficiency in the diet having an influence on the development of diabetes. Sufficiency in vitamins B2, B6, and the minerals chromium, manganese, magnesium and potassium are vital in the fight against developing this chronic condition.

Why the Acid/Alkaline Balance is Important to Health

A healthy orgasm is one which has an effective filtration system composed of organs like the liver, kidneys, skin and intestines all functioning well, and able to eliminate waste. These organs generally do a very effective job. If you don’t overload them, they generally manage to get rid of all of all the substances  your body doesn’t need, especially excess acids - the waste products of metabolism. 
   

Your body needs acids to function properly, but excess acidity can be harmful, which is why filtration is so important. A diet that contains too much animal protein (meat) and not enough vegetal protein can cause a condition known as acidosis, whereby excess acids accumulate in the tissues. An inactive lifestyle also impairs your body’s ability to eliminate waste properly.

Proteins contain a variety of acids which include sulphuric acid, phosphoric acid, hydrochloric acid, nitric acid and uric acid.  These acid-producing foodstuffs form the basis of our nutrition since the amino acids that make them up are essential to the proper functioning of the human body.  Our bodies need a regular supply of protein but only in the right amounts. Most people absorb too much protein on a daily basis. About 50 grams (2 ounces) daily is sufficient for most people, but those engaged in strenuous physical activity could absorb 50% more.

Amino acids obtained from milk and dairy products (cheese and yoghurt) produce little acidic substances. Amino acids obtained from animal protein (meat, poultry, fish) contain sulphuric and phosphoric acids, as well as purines which contain uric acid, and are thus highly acidic. Consuming too much animal protein is often the cause of rheumatism, gout and kidney stones.

Grains produce acids, as do toxins contained in products like coffee (caffeine), tea (theine) and cocoa (thebomine), all of which are rich in purines and therefore acidifying. The same applies to white sugar, refined flour and its derivatives, and refined fats.  

Acidifying food strips your body of minerals. These foods include peanuts, asparagus, artichokes, Brussels sprouts, egg white, processed meats, liver, kidney, refined white flour and derivatives (white bread, pastry and biscuits), strong fermented cheese, hard fat, refined oils, dried legumes (lentils, peas and beans), semolina, white sugar, tea, alcohol, coffee, chocolate, meat, fish, poultry and pasta.

Fruits and vegetables are mainly alkaline foods. Milk is also alkaline if ingested in the form of yogurt. Because these foods are rich in minerals, they should form a major part of the diet. Potatoes are an excellent alkaline food especially when steamed. Chestnuts are also recommended as an accompaniment to most vegetable dishes.

Here is a list of alkaline-rich foods: vegetable broth, chestnuts, fruit and fruit juice, most herbs, powdered milk, unsweetened condensed milk, vegetable leaves and roots, vegetable stems, onions, garlic, potatoes, soybean and derivatives, and yogurt.

Foods with a good acid/alkaline balance include good quality butter, whole grains, sprouted grains, green beans, millet, fresh walnuts, rye bread, whole rye flour pasta, sweet peas and unrefined sugar.

The acid/alkaline balance should be achieved within the context of an overall balanced diet. In order to achieve the latter, you should give attention to the following: eat foods in their proper proportions; don’t eat too much meat; opt for vegetable proteins whenever possible; eat some fresh fruit and vegetables every day; cut down on your intake of refined sugars, salt and alcohol; don’t barbeque too often; cut down on your intake of fried foods; make sure you are getting enough antioxidants such as selenium, Vitamins C & E.

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Some Mental Health Considerations

Mental health problems are the least likely type to get talked about in the home or at the place of work. It is as if In certain homes and workplaces mental health is a taboo subject.  Just taking about the subject to an understanding family member or friend can be enormously beneficial to a person experiencing a mental health problem. Here are some facts about mental health not generally known:

·        A mental health problem affects 1 in 4 people in any given year.

·         The assumption that people with mental illness cannot work is false. The chances are you probably work with someone with a mental illness.

·        People with mental illness can and do recover from the condition.

·        People with mental health problems are no different from ordinary people. We all have mental health problems from time-to-time just like we have physical health ones.

·         People who have had a mental health problem and overcome it can emerge stronger the other end.

·        While some people with mental illness can sometimes be violent or unpredictable, people suffering from this condition are more likely to be a victim of violence.

·        People with mental health problems generally want to keep in touch with family, friends and work colleagues as a route to recovery. Interaction with a pet such as a dog or cat can also aid a person suffering from mental stress.

·        If you think you don’t know anyone with a mental illness, it is more likely that someone you know or love has suffered from one.

·        Nine out of ten people with mental illness suffer some form of discrimination.

If you know someone who has been unwell with a mental health problem, make a point of asking them how they are, and how they feel. By doing this you are letting them know that they don’t have to avoid the issue with you, and you are not stigmatizing it. By just spending time with the person taking about anything of mutual interest, not just health issues, can be of benefit to the person concerned.

If you want to talk to people about your mental health problem, here are some pointers: be prepared for different reactions dependent upon the person you are taking to; chose a good time and place when you feel comfortable and ready to talk; be prepared for lots of questions, as the person you are taking to might need to ask them to help them understand; at the start, keep the conversation light to help you both feel relaxed; if the other person asks you about your mental health, answer honestly bringing the issue into the open.

If you have a mental health problem, you can always learn from other peoples experiences. If you know of somebody who has come through such a problem, that would be a good place to start. Otherwise, you could learn from the experiences of how some famous people including actors, politicians and sports stars have coped with their severe periods of depression. Videos of such people taking about their mental health problems can be accessed here:  http://www.time-to-change.org.uk/take-action/people-experiences.

The following are some good websites to access regarding mental health problems: http://www.rcpsych.ac.uk/expertadvice.aspx ; http://www.mentalhealth.org.uk/help-information/ ; http://www.mind.org.uk/help/information_and_advice. If you are not computer literate, then you should consult your doctor or local health welfare services about your particular problem. 

Imagine

I have borrowed the title of today’s post from John Lennon. While the lyrics of Lennon’s famous song mainly relate to: “a brotherhood of man ……. sharing all the world” my words concern environmental, health, wellness and justice issues which constitute a similar proposition. 

                                                                                             Imagine a world without pollution in which weather patterns are not distorted by emissions from dirty industries, oil based fuels for cars and transportation generally, into to the atmosphere causing global warming. The heating up of the planet is having the following influences on worldwide weather: leaving low-lying coastal regions and cities at risk of flooding from higher seas and storms; having an influence on global food production because of droughts in certain parts of the world and excess rain in others both having a disturbing effect on food production and making prices go up as a consequence; causing artic ice to shrink resulting in loss of habitat for animals and fish dependent upon it.

Imagine a healthier world without junk food, convenience food, street drugs, and the need for less prescription drugs. Lots of health problems could be prevented from occurring in the first instance if people had a healthier diet. The incidence of diseases such as cancer, diabetes and arthritis per head of the population has increased more than a hundredfold in the past 150 years as a consequence of the introduction of processed foods taking people away from nourishing basic foods. The introduction of sugar in all its different forms into foodstuffs and soft drinks has also greatly contributed to health problems. The medical establishment’s response to this compounded situation is prescription drugs. The latter at best only give a temporary respite from the symptoms, and do not address the root causes of problems which usually relate to a poor diet.

Imagine a world without famine. More than 10 million children under the age of five die in the world every year. Of those, more than 60% die from diseases brought on by malnutrition. Despite some developed countries giving generously to famine-stricken ones in the form of aid, a lot of the latter is taken by corrupt officials or armed groups in the countries concerned. It is much better to help people at a local level to invest in seed banks and distribution within a region in order to make the best use of the land. Any aid contributed should be channelled directly to local organizations, as far as possible, in order to avoid corrupt officials siphoning off money for themselves.

Imagine some of the injustices that exist in the world being sorted out. In recent days we have had the third presidential debate in the US election which concentrated on foreign policy issues. The two combatants, Obama and Romney, when discussing the Middle East agreed that American interests in the region exactly coincided with those of Israel, neglecting to mention at all the right of the Palestinian people to a homeland. Such an oversight only serves to further the views of those advocating armed conflict in order to bring the issue once again to world attention.

 

The United Nations are the only trans world organisation trying to sort out some of the problems highlighted above. However, they are hampered in some cases by their own rules such as the Security Council’s inability to secure a vote condemning Assad of Syria because of the need for all permanent members to agree on such a resolution. Church leaders, and especially Christian church ones, have failed to provide any guidance beyond their own narrow and generally prejudiced views of the issues facing mankind. Only the Bible provides hope in that when things get awfully bad on this planet, the Book of Revelation predicts an intervention from on high because of man’s inability to sort out problems of his own making.

Some Do-It-Yourself Health Measures

Here are some measures you can do yourself concerning health which are preventative in nature- that is they can stop a health problem from occurring in the first instance:

1.     Improve your circulation.

Poor circulation in the body can lead to the following conditions or diseases: obesity; type2 diabetes; arthritis; dark circles under the eyes; cold feet or hands; itching; eye problems; vertigo and dizziness; muscle cramps; numbness; blood clots; chilblains; varicose veins; cardiovascular problems; and memory loss.  

The blood needs to be fluid to enable it to be pumped to every corner of the body by the heart.  Here are tips to improve circulation:

·        Drink at least six glasses of water daily.

·        Eat leafy green vegetables, whole fruits, wholegrain cereals. legumes, fish and some poultry.

·        Add cinnamon, garlic or ginger to meals where appropriate.

·        Exercise regularly such as going for a 30 minute walk daily. Other excises to consider are jogging, cycling or swimming.

·        Take a multi vitamin and mineral supplement to ensure there is no deficiency of magnesium or vitamin B6 in the diet.

·        Quit smoking, limit alcohol, sugar-laden soft drinks and caffeine intakes. 

2.     Improve your posture.  

Nearly all posture problems start with tension in the neck caused by jutting the chin up and out. You need to stop pulling your head back, let your head release forward thereby enabling your entire spine to lengthen. Don’t get stuck in one position for hours on end such a watching a computer screen –get up a move about occasionally. When seated for long periods of time you need a chair to support your back and neck, keep your knees apart, your feet firmly on the floor and avoid crossing your legs which will put pressure on your spine. When standing, stand tall as bad posture causes muscles to shorten and us to shrink.  

You can undo a day’s tension by spending 20 minutes every day in the “active resting“ position. To do this, lie down on your back on a carpeted floor, keep your feet on the floor with your knees pointing upwards towards the ceiling. Support your head with some books so it isn’t tilted backwards. This will help release tension, particularly in the spine, and thereby give immediate relief.

3.     Improve your memory.

You can improve your memory by doing the following:

·        Don’t skip on exercise or sleep: physical exercise increases oxygen to the brain and reduces the risk of disorders that lead to memory loss; make sure that you are getting enough sleep because when you are sleep deprived your brain cannot operate at full capacity.

·        Make time for friends and fun: meaningful relationships are a strong support system vital to both emotional and brain health; engage in laughter with  family and friends on a regular basis.

·        Keep stress in check: chronic stress damages brain cells and damages the region of the brain involved in the formation of new memories and retrieval of old ones.

·        Eat a brain-boosting diet involving doing the following: eat enough fish like salmon, tuna, mackerel and herring in order to get enough omega 3 fatty-acids which have a beneficial effect on the brain; limit anything containing sugar or saturated fat; eat more fruits and vegetables; and drink green tea containing antioxidants that protect against free radicals.

·        Give your brain a workout: the more you work the brain, the better it is able to process and remember information. The best way to do this is (a) tackle something that is new; (b) that is challenging; and (c) something that is fun and provides physical and emotional enjoyment.

4.     Improve your eyesight with palming.  

Palming is one of the most relaxing things you can do for your eyesight, and relaxation is the best natural contribution you can make in respect of your vision.  All you need to do is allocate 10 minutes of your time daily to doing the following:

·        Sit in a comfortable chair in which your back is supported and is situated immediately adjacent to a table.

·        Place your elbows on the table and place your cupped palms over your eyes in criss-cross manner so that all light is blocked out.

·        Breathe deeply while repeating to yourself “my eyesight is improving”.

·        Your eyes should be open during palming, and you should avoid touching them, as far as possible, with your palms.

The above simple steps are consistent with my belief that individuals can take preventative actions in relation to health problems.  

Why You Cannot Solely Rely on Food for Nutrition

 The British government are the only government that I am aware of to have done a study over time on the depletion of the nutrient value of food caused by modern farming methods. The study that I am referring to was started in the 1930's and concluded in the 1990's. The years 1940 and 1992 are of particular importance in the study. A selection of vegetables, fruits and meats from those two particular years were compared in the raw and, where appropriate, cooked states to determine the loss of critical minerals such as calcium, iron, magnesium, potassium, zinc etc. 

A very brief summary of the findings of the losses over this 52 year period is as follows: vegetables lost on average 31% of their mineral content; fruits lost on average 23%; and meats lost on average 30%. There is no reason to suppose this loss of essential nutrients hasn't continued from 1992 to the present time. The reasons for the losses are modern methods involving intensive farming, the mechanisation of farms, fertilizer policy and the use of chemicals and sprays on crops. 

That particular study just related to the state of the land that the selection of vegetables, fruits and meats came from. Whilst the condition of the land from which products are sourced is important, the other variables to consider with food in order to get the best nutritional value from it is: how fresh is it; how is stored; and how is it cooked ? Vital nutrients can be lost with cabbage, for instance, simply by overcooking it. These variables are such that there is no guarantee that you are getting all the nutrients that you need on a daily basis from what you consume.  

If we cannot derive all the vitamins, minerals and fibre we need daily from the food we eat, what can we do to compensate? The answer to that question is to take supplements to make up for the deficiency in the diet. A good way to do this is to take a multi-vitamin and mineral tablet or capsule daily. Most of these contain all the essential vitamins and minerals required to maintain good health, and compensate for any deficiencies in the diet. These tablets or capsules can be obtained from health food shops, from the major supermarkets or can be obtained from suppliers via the Internet.

People concerned about aging could additionally take Brewer’s Yeast on a daily basis which usually comes in tablet form. Brewer’s Yeast is an excellent food supplement containing large amounts of iron, magnesium zinc and other minerals, as well as essential amino acids and all the B vitamins.

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What We Consume Can Prevent Health Problems

A balanced diet and well-planned individual meals are both important for our wellbeing. Each meal has a specific function to perform, as follows: breakfast should be highly nutritious meal to commence the day with: lunch should provide the various nutrients you need in the proper amounts; and dinner should be light, enjoyable and encourage sleep.

As you may know, you are more vulnerable to disease when you are tired. Taking in foods in their proper proportions through planned meals at the appropriate times of the day can help avoid fatigue, and thereby prevent sickness.

People who start the day with just a cup of coffee accompanied by a donut or muffin are inviting health problems because they are not getting the nutrients they need at the start of the day. Breakfast is the most important meal of the day because it takes the body from a fasting state to an energy-driven state, and fuels the day’s activities.  A good way to start the day is by consuming porridge oats, or any wholegrain breakfast cereal, followed by two boiled or poached eggs accompanied by wholegrain bread.  Occasionally grilled, as opposed to fried, bacon, sausages and tomatoes can be used.     

Lunch should consist of lots of green and multi-coloured vegetables such as lettuce, tomatoes, carrots,  sprouts, some lean meats or cheese, fruits such as an apple, orange or banana, all accompanied by wholegrain bread. If you have lunch in a restaurant choose healthier grilled, steamed or baked foods in preference to fried or sautéed ones.

Dinner should consist of a fish or meat dish accompanied by boiled or baked potatoes and other vegetables. Post the main meal, a natural low-fat and calcium rich yogurt is preferable to a desert. Dinner, being the last meal of the day, should encourage restful sleep.

Many people have problems eliminating waste because they don’t drink enough, or drink the wrong, beverages. An adult should drink 1.5 litres (3 pints) of liquid per day. Water is the best beverage to use at meal times and in between meals. Green and herbal tea, decaffeinated tea, coconut milk and low-fat milk also encourage the elimination of waste from the body. Alcohol should generally be avoided, but there is evidence to suggest that beer or wine taken in moderation can be a benefit to health.

Lots of health problems arise from people skipping meals, eating at fast or junk food outlets, and giving scant attention to the nutrients their bodies require on a daily basis. The human body requires the correct fuel to function properly in a similar manner to a motor car. Well- planned and balanced meals are essential to ensuring our bodies are functioning at the optimal level to perform whatever tasks we have to do on a daily basis, as well as maintain good health.