Not to worry if you’re busy checking current aspects of the economy, trying to find a decent airfare to visit your grandchildren, or just too busy to read current health stuff. I’ve got your back. I’m drawn to all aspects of current health research and information, so here are some new health facts you should know.
It’s the Sugar, Baby! Not the Fats.
In the 80’s it was all about avoiding cholesterol and fats. Remember SnackWell’s? They’re still around in their very healthy green box. But even though they promised limited fats, they upped the sugar so things would taste good—symbolic for that movement in the food industry. Fats were demonized, even though some cholesterol is good for us. In 1992 the Food Guide Pyramid made grains and bread the foundation of the U.S. diet. The idea was to cut calories, but research shows Americans began upping their calories and obesity and Type 2 diabetes skyrocketed. The problem: simple carbs like bread and corn quickly convert to sugar in your body. The sugar stimulates the production of insulin and then the fat cells in your body go into storage overdrive leading to weight gain. There will always be ongoing studies, but to keep weight in control, eating REAL FOOD, like fruits, vegetables, lean meats and whole grains is the way to go. Forget the SnackWell’s. Read more in Time.
What’s Your Type 2 IQ?
If you’re all good about your weight and you eat a healthy diet, you might want to skip this, but if you have questions about diabetes or a family history–take the quiz. Because diabetes is a complex disease, and myths about it are very common. How much do YOU know about what cases it and how to treat it?
1. Eating lots of sugar (candy, cake) causes Type 2 diabetes. T F
2. Type 2 diabetes happens only to overweight people. T F
3. Type 2 diabetes occurs only in adulthood. T F
4. People with Type 2 diabetes must go on a special diet. T F
5. If you have Type 2 diabetes, you must inject insulin. T F
1. False. With Type 2 diabetes, your body can’t use insulin properly. Either the cells in your body are no longer able to accept the insulin or you have too many cells (because of being overweight) and not enough insulin. However, there is a connection between a poor diet that is high in carbs leading to the chance of getting Type 2 diabetes. (see the info in question #2)
2. False. People who are overweight have a greater risk of Type 2, but even normal-weight and under-weight people can get Type 2 because it can run in families.
3. False Type 2 diabetes used to affect mainly overweight adults over age 40. Now rates are increasing among children and teens, many of whom are obese and inactive.
4. False There’s no such thing as a diabetes diet, but if you have Type 2 diabetes, it’s important to eat healthy food in consistent amounts, as well as to avoid too many carbohydrates, so as to keep your blood sugar levels stable.
5. False. Some people with Type 2 diabetes can be treated with medications in pill form. Still others can avoid all drugs by maintaining a healthy weight and diet.
Don’t Slow Down. Fast walking is the thing!
My mother was a fast walker. Even in her 80s she walked to the train, then once downtown she walked quickly to her job. Mom lived into her late 90s and it was only when she was 94 that one could see dementia beginning. New research done by Dr. Arthur F. Kramer supports the theory that walking a few miles per week can hold off the progress of Alzheimer’s disease. The study states:”people who walk at least 5 miles a week have bigger brains, better memories and improved mental ability compared to those who are more sedentary.” Because aging causes the brain circuits to become less connected, researchers wanted to see if brisk walking, as a form of aerobic exercise, would change that. The results: Those who walked briskly reaped the biggest benefits – older people in the study became more fit and simultaneously their aerobic exercise improved memory, attention and other cognitive processes. Their circuit connectivity increased so much, it mimicked that of the 20-somethings. To learn more about the study, read here and here Note that many kinds of exercise can help protect brain health. Aim for 150 minutes of activity a week.
Here are some examples:
Biking or running: 30-40 minutes, six times a week
Racquetball: 90 minutes twice a week
Walking: 45 minutes daily.
1. A sleep schedule is a great way to get a good night’s rest. Try to go to bed and arise at the same time every day. You can set your “alarm” for both.
2. Exercise should occur at least 5 to 6 hours before bedtime. Exercise is stimulating and can keep you awake.
3. No stimulants. Nicotine and caffeine can take up to 8 hours to wear off. It’s best to avoid foods and drinks with caffeine late in the day and avoid smoking altogether.
4. No nightcap. Alcohol makes you feel sleepy and relaxed, but it can disrupt your sleep cycles. Such sleep is less restful and can make you wake up in the middle of the night.
5. Make it dark. Eliminate light sources in your bedroom, as people sleep better in the dark when the light won’t interfere with your circadian rhythms.
6. Set the mood. Avoid jumping from activity to bed. Increase the time for getting ready by relaxing, maybe with a warm bath, good book or soft music. It helps your body settle in for sleep.
7. Don’t worry. If after 20 minutes you can’t sleep, get up and do something relaxing, like reading. The more you stress about not sleeping the longer you will stay awake.
8. Go Before You Go to Bed. Limit your fluid intake a few hours before sleeping, and try to do a double void–urinate once before your bedtime routine and then again right before you climb into bed.
So if you’ve got a program that is keeping you fit and you remember where your glasses or car keys are at all times–share your health headline. It’s news we all can use!
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