How to Prevent a Stroke

Don't be the victim of a stroke. Here are six strategies that can reduce your risk.

• While there are risk factors for stroke you can't change (age, race, family history), there are many more that you can. Here are six ways to get started now.
  Keep your blood pressure low. High blood pressure (a reading of 140/90 mmHg or higher) increases your stroke risk by four to six times. If you have high blood pressure, take steps to lower it. Controlling blood pressure is one of the most important things you can do.
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Lower Your Cholesterol

A total cholesterol level of more than 200 mg/dL puts you at higher risk for stroke. "About half of all strokes are caused by plaque in the carotid arteries," says Richard Lee, M.D., surgical director of the Center for Atrial Fibrillation at Northwestern School of Medicine in Chicago. Those are the arteries that supply the brain with blood. Elevated cholesterol can lead to plaque formation. If diet and exercise don't bring your numbers down, talk to your doctor about prescription cholesterol-lowering drugs, called statins.

Find Out if You Have A-Fib

Atrial fibrillation, or a-fib, as doctors call it, is a condition where one of the top chambers beats out of sync with the rest of the heart. This allows blood to pool, which can lead to a clot that travels to the brain. A-fib accounts for about 20 percent of strokes. Few doctors even realize it's that high, Lee says.

Here's a quick test to tell if you have an irregular pulse, which can be a sign of atrial fibrillation: Press two fingertips on the opposite wrist and find your pulse. Don't worry about counting beats; just feel for an even, steady drumbeat. It helps to tap your foot along with each beat.

An irregular beat feels like an extra or missed beat. If you discover this, or if you ever feel like your heart races or flutters for no reason, see a doctor. The effects of a-fib can be controlled with medication or surgery.

Stop Smoking

Smoking doubles stroke risk. If you haven't tried quitting in a while, see your doctor. There are new tools to help you quit. You can also check out SmokeFree.gov, a smoking cessation resource sponsored by the federal government.

Watch Your Weight

Extra baggage overworks your entire circulatory system and raises stroke risk. More younger women are having strokes, and rising obesity rates likely are to blame.

"Abdominal obesity is a known predictor of stroke in women and may be a key factor in the midlife stroke surge in women," says Amytis Towfighi, M.D., of the neurology department of the University of Southern California in Los Angeles.

If you need to lose weight, aim to drop only 1 pound a week while exercising three times a week for 30 minutes at a time (brisk walking works great).

Control Your Diabetes

Both type 1 and type 2 diabetes are major risk factors for stroke. And strokes seem to cause more damage if they strike when your blood glucose levels are high. If you have diabetes, make sure you control your blood glucose levels as closely as possible.

Link   http://www.bhg.com/health-family/fitness/workouts-programs/how-to-prevent-a-stroke/

Yoghurt and cheese linked to lower diabetes risk

Yoghurt and cheese linked to lower diabetes risk

Eating yoghurt and low-fat cheese can cut the risk of developing diabetes by around a quarter compared with consuming none.

Eating yoghurt and low-fat cheese can cut the risk of developing diabetes by around a quarter compared with consuming none, according to a study of 3 500 Britons.

The evidence comes from a long-term health survey of men and women living in the eastern county of Norfolk, whose eating and drinking habits were detailed at the start of the investigation.

Read: Diabetes and diet – the basics

Fermented dairy products

During the study's 11-year span, 753 people in the group developed adult-onset, also called type 2, diabetes.

Read: Low-fat dairy lowers stroke risk

Those who ate low-fat fermented dairy products a category that includes yoghurts, fromage frais and low-fat cottage cheese were 24% less likely to develop the disease compared to counterparts who ate none of these products.

When examined separately from the other low-fat dairy products, yoghurt by itself was associated with a 28% reduced risk.

People in this category ate on average four and a half standard 125-gram (4.4-ounce) pots of yoghurt each week.

Those who ate yoghurt for a snack, instead of a packet of crisps, had a whopping 47% reduction in the probability of developing diabetes.

Only low-fat, fermented dairy products were associated with the fall in risk. Consumption of high-fat fermented products, and of milk, had no impact.

The research, published in the specialist journal Diabetologia, was not designed to probe why eating low-fat fermented dairy products appears to be so beneficial.

Influencing factors

One future line of inquiry is whether the impact comes from probiotic bacteria and a special form of Vitamin K they contain, according to the paper, headed by Nita Forouhi, an epidemiologist at the University of Cambridge.

Read: Safety of probiotics

"At a time when we have a lot of other evidence that consuming high amounts of certain foods, such as added sugars and sugary drinks, is bad for our health, it is very reassuring to have messages about other foods like yoghurt and low-fat fermented dairy products that could be good for our health," said Forouhi.

The study took into account factors such as obesity and a family history of diabetes that could potentially skew the results.

But, its authors acknowledged, it also had a limitation.

Volunteers' eating habits were recorded in exacting detail at the start of the study but this information was not updated during the ensuing 11 years. So it was unknown if or how they changed their diet over this time.

Link  http://www.health24.com/Medical/Diabetes/News/Yoghurt-and-cheese-linked-to-lower-diabetes-risk-20140206

Diabetes and stress

Diabetes and stress

Everyone experiences a certain amount of stress in their lives. This is unavoidable. But undue stress can make it harder for you to control your diabetes.

Everyone experiences a certain amount of stress in their lives. This is unavoidable. But undue stress can make it harder for you to control your diabetes.

When is the body under stress?
Stress occurs when something happens that makes your body behave as if it were being attacked. The source of this stress can be physical, like when you fall or someone strikes you, or emotional, such as when you worry about a possible retrenchment or marriage problems. When your body gears up as if wanting to take action, the levels of many hormones increase. This bodily response is called the fight-or-flight response.

Sometimes your body can have this response for a long period of time, such as when you are having relationship problems. What happens here is that your blood sugar levels can be kept high for a long time by the hormones your body keeps on pumping out and by the lengthy stress you are experiencing.

Why is this a problem for diabetics?
This response is not very good for people who have diabetes, as insulin is not always available to let extra energy into the cells, so the glucose increases in your bloodstream.

Longterm stress can affect diabetics in several ways. Firstly, people who are under constant stress may not take such good care of themselves as far as medication, diet and exercise are concerned. They may also forget to test their blood glucose levels or take their medication at the right time. Stress eating and drinking could also play havoc with your blood glucose levels. This is applicable to both type 1 and type 2 diabetics.

Stress stops the body from releasing enough insulin in type 2 diabetics. As type 1 diabetics don’t produce insulin, stress reduction can only benefit them in that it enables them to take better care of themselves. For Type 2 diabetics, stress management can be very beneficial.

Stress management
Learning to choose your reactions to stress can be very helpful. Learn to put things in perspective – it is possible that you upset yourself unnecessarily. There are also things you can do to relieve stress, such as changing your working hours in order to avoid the traffic, not fighting with your spouse half an hour before bedtime and getting earplugs to dull the sound of the neighbours’ barking dogs.

Go for relaxation therapy or speak to a counsellor who may be able to help you with relaxation techniques. Get some exercise, whether it is in a gym, walking , swimming, team sports or cycling. Exercise always helps to relieve stress. Learn to do proper breathing exercises or go for yoga classes.

It takes time to learn to relax, and it is also something, which must be practiced.

Accept the fact that some sources of stress will never go away. Life is stressful, having diabetes is stressful, relationships and work can be stressful, having children is stressful. While you cannot eliminate these realities from your life, you can learn to manage the stress levels in such a way that they don’t have a negative impact on your life, your blood glucose levels and your ability to manage your diabetes

Link  http://www.health24.com/Medical/Diabetes/Living-with-diabetes/Diabetes-and-stress-20120721

CHOCOLATE AND RED WINE 'CAN BEAT DIABETES,' STUDY CLAIMS

Scientists have identified just how powerful some unlikely food and drinks can be in preventing the most common form of diabetes.

Dark chocolate, berries and even red wine contain flavanoids, and now it has emerged that eating high levels of the compounds can provide protection from type 2 diabetes by helping the body regulate sugar levels.

Professor Aedin Cassidy led the research at the University of East Anglia in Norwich.

"Small changes to the normal diet you have can have significant effects on prevention efforts," Cassidy said. "We show that one portion of berries every day can help you control your blood sugar levels but also prevent you having a heart attack."

The study involved 2,000 women keeping a diary of all the food and drink they consumed and blood samples being analyzed.

It revealed flavanoids help regulate levels of insulin, the hormone which controls glucose in the body. They also seemed to help prevent chronic inflammation.

Link   http://vnewsus.blogspot.com/2014/01/chocolate-and-red-wine-can-beat.html#.Ut7Rmaj8KIU

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Lifestyle linked to diabetes

Lifestyle linked to diabetes

A new study reports that weight, diet, exercise, smoking and alcohol intake may each independently influence a person's risk of getting diabetes.

Researchers found that even when people had a family history of diabetes or were overweight, they were less likely to get the chronic disease if they were healthy in other ways.A new study reports that weight, diet, exercise, smoking and alcohol intake may each independently influence a person's risk of getting diabetes.

And each additional lifestyle improvement lowered their risk.

"There are implications certainly for individuals to take one step at a time towards a healthy lifestyle," said Jared Reis, one of the study's authors from the National Heart, Lung, and Blood Institute in Bethesda, Maryland.

Benefits of a healthy lifestyle

And, he told Reuters Health, there is certainly benefit for those who may have a tough time withlosing weight if they adopt these other healthy lifestyle factors.

The data came from more than 200,000 Americans who filled out surveys about their lifestyle, diet and health status in 1995 and 1996, when most were in their fifties and sixties. None of them had diabetes at the start of the study.

Ten years later, researchers sent them another survey asking whether they had been diagnosed with diabetes.

In all, about one in 10 men and one in 13 women reported having the disease.

Healthy diet lowers risk

Looking back at the original surveys, the researchers broke health and lifestyle-related questions into five categories: body mass index (BMI, a measure of weight in relation to height), diet, physical activity, smoking and alcohol consumption.

They found that each healthy behaviour listed on that survey – such as exercising for at least 20 minutes a day, three times per week, or never smoking or quitting at least a decade ago – lowered a person's future diabetes risk independent of the other lifestyle components.

For example, people who smoked, drank heavily, and got little exercise still had a lower diabetes risk if they ate a healthy diet than if they ate lots of saturated fats and few fibre-rich whole grains.

That was also the case for people who had a family history of diabetes, and so were at higher risk to begin with.

Weight a factor in diabetes risk

Overall, normal-weight women who ate a healthy diet, exercised, drank moderately and didn'tsmoke were 8 % less likely to get diabetes than women who were overweight and didn't fit any of the criteria for a healthy lifestyle. For healthy men, the diabetes risk was cut by 72% compared to men with unhealthy habits.

Even though heavy people were still better off if they were healthy in other ways, the researchers said weight was the most important factor in predicting who developed diabetes.

"While the message is that all these things matter... the number one top-of-the-list take-home is, don't be overweight in the first place," said Dr Lawrence Phillips, an endocrinologist at Emory University in Atlanta who wasn't involved in the new research. "It's important not to confuse the baby with the bathwater here," he added.

Asians more at risk

Lawrence also pointed out that the cut-off used to define a normal, healthy weight in the study was a BMI of 25 – the equivalent of someone who is five feet, five inches and weighs 150Kgs.

While that's realistic for people who are white, he told Reuters Health, studies have suggested that Asians and people of other ethnicities might have an increased diabetes risk at lower BMIs as well, and that their threshold for being overweight may be different.

One limitation to the study, the researchers reported in Annals of Internal Medicine, is that participants may have changed their lifestyle during the decade following the first survey – and those changes wouldn't be reflected in the findings.

Cutting fats no guarantee

The study also can't prove definitively that by cutting out cigarettes or saturated fats, any one person can lower his or her risk of diabetes. It's possible, for example, that people who exercised less were also less healthy for other reasons not measured by the surveys.

But Dr David Jenkins, a nutrition researcher from the University of Toronto who also didn't participate in the new study, said the findings point to a way forward for people who are motivated to lower their risk of diabetes. "This just says, look, this is what you have to do," he told Reuters Health.

"This would suggest again that even for those who have a family history, if you adopt a healthy lifestyle you can have a strong influence on whether you end up developing diabetes," Reis said.

"The fact that those findings are evident in this older population is also a good thing," he said. "It means it's never too late."

(Reuters Health, September 2011) 

Link  http://www.health24.com/Medical/Diabetes/News/Lifestyle-linked-to-diabetes-20120721

Type 1 diabetes: diet and lifestyle

Type 1 diabetes: diet and lifestyle

All type 1 diabetics need to see a dietician so that correct and healthy eating patterns can be implemented.

Apart from providing guidelines on what to eat, a dietician can also help to establish the amount of kilojoules required in the diet, and can help teach the diabetic how to do carbohydrate counting.All type 1 diabetics need to see a dietician so that correct and healthy eating patterns can be implemented. Healthy eating implies a high-fibre, low-saturated-fat diet, which limits high-cholesterol foods and snacks, and which includes lean protein from fish, poultry and legumes.

As smoking can have a dramatic impact on cardiovascular health, diabetics are strongly urged to stop smoking. Doctors can provide guidance in terms of smoking-cessation aids, such as nicotine replacement therapy (patches, inhalers, gum) and/or prescription medication in the form of Zyban.

Link   http://www.health24.com/Medical/Diabetes/Treatment-type-1/Type-1-diabetes-diet-and-lifestyle-20120721

Diabetes dietary advice good for everyone

Diabetes dietary advice good for everyone

Researchers investigated whether the associations between lifestyle factors and mortality risk differ between individuals with and without diabetes.

Shutterstock

New research published in Diabetologia (the journal of the European Association for the Study of Diabetes [EASD]) suggests that lifestyle advice for people with diabetes should be no different from that for the general public, although those with diabetes may benefit more from that same advice. The research is by Dr Diewertje Sluik, Department of Epidemiology, German Institute of Human Nutrition Potsdam-Rehbruecke, Nuthetal, Germany, and colleagues.

In this new study, the researchers investigated whether the associations between lifestyle factors and mortality risk differ between individuals with and without diabetes.

Within the European Prospective Investigation into Cancer and Nutrition (EPIC), a cohort was formed of 6 384 persons with diabetes and 258 911 EPIC participants without known diabetes. Computer modelling was used to explore the relationship (in both those with and without diabetes) of mortality with the following risk factors: body-mass index, waist/height ratio, 26 food groups, alcohol consumption, leisure-time physical activity, smoking.

Healthy diet good for all

Unsurprisingly, the researchers found that overall mortality was 62% higher in people with diabetes compared with those without. Intake of fruit, vegetables, nuts, seeds, pasta, poultry and vegetable oil was related to a lower mortality risk, and intake of butter and margarine was related to an increased mortality risk. While the strength of the association was different in those with diabetes versus those without, the associations were in the same direction in each case. No differences between people with and without diabetes were detected for the other lifestyle factors including adiposity, alcohol consumption, physical activity, and smoking.

The authors say: "It appears that the intake of some food groups is more beneficial (fruits, legumes, nuts, seeds, pasta, poultry, vegetable oil) or more detrimental (soft drinks, butter, margarine, cake, cookies) with respect to mortality risk in people with diabetes. This may indicate that individuals with diabetes may benefit more from a healthy diet than people without diabetes. However, since the directions of association were generally the same, recommendations for a healthy diet should be similar for people with or without diabetes."

Link  http://www.health24.com/Diet-and-nutrition/News/Same-advice-for-people-with-and-without-diabetes-20131014

Snacking For Diabetes

Snacking For Diabetes

To maintain healthy blood-glucose levels, meals and snacks should be balanced to provide a mixture of carbohydrates, fats and proteins. Because people with diabetes need to eat fairly often to maintain a healthy blood sugar, developing healthy snacking habits is particularly important. Check out these helpful tips and snack ideas that are sure to help keep your blood sugar, and overall health, in check.

(Adapted from Magic Foods for Better Blood Sugar and Foods That Harm Foods That Heal)

Craving a little something sweet? While fruits are the way to go, too much natural sugar can also be a challenge for diabetics.

Nuts for Peanuts

30 g (1 oz) peanuts

Calories: 165

The bargain lover in you will appreciate the dense, filling nutrition you can get from a relatively small serving of peanuts. Full of protein and good fats, the nuts actually appear to help people lose weight. Feel free to substitute peanuts for a palmful of almonds. Nuts are full of monounsaturated and polyunsaturated fats, which are good for the heart and also slow the digestion process, helping to stabilize blood-sugar levels.

So Cheesy

30 g (1 oz) fat-free string cheese

Calories: 80

Whoever invented string cheese was on to something: These portable snacks are tasty and full of protein; and low-fat cheese will make you feel full. If you prefer, you can simply cut your favourite low-fat cheese into small strips and take them with you; cheese can be enjoyed on its own or as part of a veggie-based snack. The calcium and vitamins in cheese are very beneficial for your overall health.

Cinematic License

4 cup air-popped popcorn

Calories: 100

Who says popcorn is only for the movies? Take popcorn out of the multiplex and enjoy it as a light snack. Why not? It’s low in calories and high in fibre, which has been shown to improve glucose metabolism in people with diabetes.

A Call to Grapeness

20 seedless grapes

Calories: 100

Grapes are full of water, which makes them automatically low in calories. Twenty grapes registers in your brain as lots of separate items, and popping them into your mouth one by one makes you feel that you’re getting more food than you really are. Grapes also contain vitamins and antioxidants that zap dangerous free radicals.

Veggie Variety Pack

1 to 2 cups sliced raw vegetables 

Calories: 35

Think of vegetables as sociable foods: They hate to be alone. Even when you snack, you’ll have a livelier time if you throw veggies together and let their tastes mingle. Soft and crunchy, watery and dense, this combination makes for a pleasing mix. Vegetables are an excellent source of fibre, vitamins, minerals and antioxidants. They are one of the healthiest snacks for people with diabetes, providing a good balance of carbohydrates, and fibre.

Aside from choosing healthy snacking items, it’s always a good idea to have a plan. Bring some almonds and grapes to work; that way, you won’t be temped to go to the vending machine for a sugar-filled treat. By following these wholesome-snack tips, you’ll be well on your way to maintaining a healthy blood-sugar level.

Link   http://www.readersdigest.ca/veggies/snacking-diabetes

10 Dangerous Foods for Diabetes

10 Dangerous Foods for Diabetes

If you have type 2 diabetes, steer clear of foods that can spike your blood sugar levels or increase your risk of diabetes complications. These 10 foods are among the worst offenders.

Candy

Not only do high-sugar foods like candy, cookies, syrup, and soda lack nutritional value, but these low-quality carbohydrates also cause a dramatic spike in blood sugar levels and can contribute to weight gain, both of which can worsen diabetes complications. Learn to satisfy your sweet tooth by snacking on high-quality carbohydrates such as fresh fruit. Apples, berries, pears, grapes, and oranges all have sweet, juicy flavors and are packed with fiber to help slow the absorption of glucose, making them a much better choice for blood sugar control. When snacking on fruit, pair it with a protein food, such as a string cheese, nonfat yogurt, or handful of nuts, to further reduce the impact on your blood sugar. (For more sweet ideas, see my list of 20 Low-Sugar Snack ideas).

Fruit Juice

While whole fruits are a healthy, fiber-rich carbohydrate option for diabetics, the same can't be said for fruit juice. They may offer more nutritional benefit than soda and other sugary drinks, but fruit juices — even 100 percent fruit juices — are chock full of fruit sugar, and therefore cause a sharp spike in blood sugar. Skipping the glass of juice and opting for the fiber-packed whole fruit counterpart will help you maintain healthy blood sugar levels and fill you up on fewer calories, aiding in weight loss. For a refreshing and healthy drink alternative, choose zero-calorie plain or naturally-flavored seltzer and jazz it up with a wedge of lemon or lime.

Raisins

Eating raisins or other dried fruits may be a better option than snacking on cookies, but it'll still spike your blood sugar. Why? During the dehydration process, fruits' natural sugars become very concentrated, causing an unhealthy elevation in blood sugar when they are rapidly absorbed by the body. Just one more reason to stick with whole, fresh fruit options like grapefruit, cantaloupe, strawberries, and peaches.

Pancakes and Syrup

A plate of pancakes with syrup is a total carb explosion and one of the absolute worst breakfast choices for someone with diabetes. Most pancakes are jumbo-sized and made with junky white flour, so downing a stack of three large flapjacks can be the equivalent of eating seven slices of white bread! Of course, the toppings make matters worse. Butter is loaded with artery-clogging saturated fat, and a typical half-cup pour of gooey pancake syrup adds 16 teaspoons of straight sugar to your breakfast! This starch-and-sugar overload will send your blood sugars into a tailspin (not to mention, help you pack on the pounds). Next time you're at a diner, bypass the pancakes and instead order a low-carb, protein-rich egg white omelet stuffed with vegetables.

French Fries

Overdoing it on greasy, fried foods can lead to weight gain and wreak havoc on your blood sugar. French fries, potato chips, and doughnuts are particularly bad choices for diabetics because they're made with carb-heavy, starchy ingredients, which can cause blood glucose levels to shoot up. Fried foods soak up tons of oil, leading to lots of extra calories — and some, like fried chicken and many fried appetizers, are coated in breading which increases the calorie count even more. Many fried foods are also laden with unhealthy trans fats because they've been deep-fried in hydrogenated oils, which will raise your bad cholesterol and increase your risk of heart disease. Whether you already have diabetes or are working to prevent it, no amount of trans fats can be safely incorporated into your diet, so it's best to check labels and keep hydrogenated oils far from your plate.

White Bread

Refined starches — white bread, white rice, white pasta, and anything made with white flour — act a lot like sugar once the body starts to digest them. Therefore, just like sugar, refined starches interfere with glucose control and should be avoided by those with diabetes. Whole grains are a better choice because they're richer in fiber and generally cause a slower, steadier rise in blood sugar. Instead of white bread or a bagel for breakfast, opt for a toasted whole grain English Muffin (topped with a slice of reduced-fat cheese or scrambled egg for protein). At lunch and dinner, replace white carbs with healthier whole grain options such as brown or wild rice, barley, quinoa, and whole-wheat bread to minimize the impact on your blood sugar. Even high-quality, whole grain starches elevate blood glucose to some degree, so it's still important to limit portions — stick with ½ to ¾ cup cooked grains or just 1 slice of bread at meals.

Whole Milk

Saturated fats in dairy products have racked up a laundry list of negative side effects including raising "bad" (LDL) cholesterol and promoting inflammation throughout the body. But for those with diabetes, a diet high in saturated fat can cause another serious problem: Studies have shown that saturated fats can worsen insulin resistance. Keep whole milk out of the fridge, and pick up 1% low-fat or skim milk instead. Also, try your best to avoid whole-milk dairy products like cream, full-fat yogurt, regular cheese and cream cheese; instead, choose their reduced-fat counterparts whenever possible.

Bacon

In addition to whole-fat dairy foods, fatty or marbled cuts of meat also carry a hefty amount of saturated fat, which initiates inflammation in the body and raises cholesterol levels. Since those with diabetes are already at an increased risk of heart disease, eating high-fat meats puts them at an even greater risk of heart disease than the average person. Instead of feasting on fatty bacon, hamburgers, bologna, hot dogs, or spare ribs, fill your plate with lean protein choices like skinless chicken and turkey, fish and shellfish, or lean pork tenderloin.

Snack Cakes and Pastries

It's common knowledge that packaged snacks and baked goods are loaded with sugar, sodium, junky white flour and preservatives. Their dangerous combo of sugar and refined flour spikes blood sugar and promotes inflammation, which interferes with insulin's ability to function properly. If that isn't enough to turn you away from the vending machine, you should know that these highly-processed sweet treats often contain trans fats. These toxic fats raise your cholesterol and risk of heart disease, and are by far the most dangerous of fat types for diabetics. Check labels carefully; always choose packaged products that list 0 grams trans fat and do not include any partially hydrogenated oils (a major source of trans fats) on the ingredients panel. By ditching these packaged desserts, you'll save calories and cash and get a better handle on your blood sugar control.

Pretzels

Pretzels have a healthy image, but a glance at the ingredients list reveals that their wholesome reputation is grossly undeserved. Nearly every brand is made from the same basic ingredients: white flour (wheat flour that's been stripped of its nutrients and fiber), yeast, salt, and maybe some vegetable oil or corn syrup. It's obvious from its subpar ingredient list that this popular snack is pretty much devoid of nutrition. Pretzels are baked, not fried like potato chips, which saves you a few calories, but the white, refined carbs do a number on your blood sugar and do little to satisfy your appetite. Skip the carb-fest and opt for a more balanced and filling snack that includes some protein to help steady your sugars. Great choices include a rice cake with reduced-fat cheese, a handful of pistachio nuts in the shell, or a nonfat Greek yogurt

Link  http://www.joybauer.com/photo-gallery/worst-foods-for-diabetes/