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Monday, September 23, 2013

My Diabetes-Beating Diet


I have type 2 diabetes. It could eventually damage my heart, kidneys, eyes and extremities, or I could end up with gangrene in my legs which would then have to be amputated. The outlook could be an early death... slow, messy and painful... unless I can keep it under control.

I am now keeping my diabetes under control... using diet alone.
I was first diagnosed with borderline or early onset diabetes in 2001. My condition gradually became worse until a few years ago when I researched what I could do to beat it.
My research proved very fruitful. All I had to do, I discovered, was to eliminate certain foods from what I was eating. I did so and my numbers... blood glucose and HbA1c... improved dramatically, even when I stopped taking the medications I was on.

Nowadays, two hours after a meal my blood glucose is usually less than 6mmol/L (108mg/dl), while my HbA1c levels regularly come in at 42mmol/mol (6.0%) when I have my blood tested every 4 months or so.
Before I started on this diet I was very overweight, almost obese. Even though my diet allows me to eat as much as I want, I lost my excess weight and my BMI (body mass index) is now within the 20-25 'normal' range. Indeed I now feel much lighter, healthier and more energetic.
And best of all, beating diabetes... putting off the effects it was having on my body... has improved my prospects of living to a ripe old age.
Here's what I eat and don't eat:

The foods I eat are... natural... low in sugar... low in fat... low in salt... high in fibre... and are digested slowly (ie, have low glycemic index (GI) values).
The easiest way to do this is by concentrating on natural, unprocessed foods that are mostly plants. I am not a vegan and do eat some ultra-lean meat and fish after I have removed any visible fat.
I also drink lots of water, to aid the absorption of the fibre I eat... at least two and up to four litres a day in addition to the water I get in juices, tea, coffee, and soy milk.

The foods I don't eat at all are... eggs... and dairy products.
In other words, I exclude... animal milk... cheese... butter... ie, anything with milk, milk products or derivatives in it. I use soy milk as a substitute of cow's milk. You'll find plenty of other substitutes for animal milk and other dairy products in your local supermarket or health food store.
In my view, avoiding eggs and dairy products is crucial to getting diabetes under control. I did not notice any changes in my glucose levels until I suddenly stopped eating eggs and dairy products entirely. About three weeks later I experienced rapid weight loss and a significant improvement in my post-prandial blood glucose levels.

In addition to the diet I have outlined above, I also take a range of dietary supplements. This, I feel, is necessary in order to cover any possible dietary deficiencies because I am not longer eating any eggs or dairy products.

The great thing about this diet is that you can eat as much as you want... no calorie counting... no restrictions on portion size... no going to bed on an empty stomach at night.
This diet is about what you eat... not how much you eat. Here's a summary:
Eat... natural... low sugar... low fat... low salt... high fibre... low GI... mostly plants... all you want... with lots of water... excluding eggs and all dairy products
Believe me, it should work for you. It works for me and is helping me control my diabetes.
And it's easy to follow. All you have to do is learn to read food labels and you'll have no problem choosing the right foods to eat. You also need to learn a little about the fat and sugar content of various natural foods such as nuts, exotic fruits and so on.

Giving up foods you have been eating all your life can be a bit of a struggle. However, soon after I did the switch-over from my usual Western high-fat diet I realised a great truth... all our tastes in food and drink, with the exception of mother's milk, are acquired tastes.
I also discovered that it does not take a great deal of effort to acquire a new set of tastes.
And, as well as beating your diabetes, you'll be pleasantly surprised at how much better your food tastes once you've eliminated fat and sugar from your diet.

Paul D Kennedy is a type 2 diabetic. He used his skills as an international consultant and researcher to find a way to control his diabetes using diet alone. He stopped taking medications to control his blood glucose levels about five years ago. You can find out more from or by contacting him at His book Beating Diabetes is available for download from Amazon.
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Monday, June 10, 2013

Type 2 Diabetes - Red Blood Cells and Blood Vessel Disorder


In the normal course of things, red blood cells change form slightly as they travel through your bloodstream. Flexibility allows them to move through tiny blood vessels called capillaries, and to maneuver around corners. In diabetes these cells in your blood lose some of their flexibility. This loss has been implicated in damage to your capillaries. Presumably, loss of ability to go through blood vessels could result in abnormal destruction of red blood cells and a lower red blood cell count.

Investigators at the First Affiliated Hospital of China Medical University and the Fourth People's Hospital of Shenyang in the People's Republic of China, set out to discover whether blood counts of these particular cells could indicate damage to small blood vessels.
Their study, published in the Journal of Vascular Health Risk Management in May 2013, included...
  • 369 people with Type 2 diabetes.
It was found damage to small blood vessels increased as red blood cell counts decreased. When these participants were grouped by their results, the fourth group with the lowest number of red blood cells, had almost five times the risk of blood vessel damage as those in the top groups.
From this information it was concluded blood testing on a regular basis was an effective method of predicting which patients were likely to have blood vessel disease.
Blood and its vessels affect every living organ in your body. Type 2 diabetics with blood vessel disease are at risk for complications such as:
  • brain aneurysm,
  • heart attack,
  • kidney disease, and
  • pain, numbness, and
  • tingling of the hands and feet.
Complete blood counts are often part of a routine medical examination. According to the National Institutes of Health in the United States:
  • adult men should have 4.7 to 6.1 million red blood cells per microliter,
  • adult women should have 4.2 to 5.4 million cells per microliter.
Hemoglobin, the molecule that holds oxygen in our blood, is also measured:
  • adult women should have 12.1 to 15.1 grams per deciliter of hemoglobin,
  • adult men should have 13.8 to 17.2 grams per deciliter.
Normal size for a red blood cell is 80 to 95 femtoliters.

There are clearly normal variations in numbers, size, and content, just as there are variations in normal height, weight, and all other human measurements. If the count goes steadily down, however, it could be a matter of concern to discuss with your doctor. A steady loss can lead to low hemoglobin measurement.
If there does appear to be a loss of red blood cells or, if the cells are getting smaller or lower in hemoglobin, it might be time to reassess your diet, exercise, and medication program for better diabetic control.
Type 2 diabetes is not a condition you must just live with. By making easy changes to your daily routine, its possible to protect your heart, kidneys, eyes and limbs from the damage often caused by diabetes, and eliminate some of the complications you may already experience.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.

The answer isn't in the endless volumes of available information but in yourself.
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Friday, May 24, 2013

Diabetes and the Link to Kidney Disease


The complications of diabetes can lead to a variety of issues, one of which is the possible threat of kidney trouble. If you've been diagnosed with diabetes, or even prediabetes, there are certain steps that you can take to help prevent the onset of kidney disease, aka nephropathy. Nephropathy caused by diabetes is known as diabetic nephropathy.

Diabetes is indeed the leading cause of kidney failure today, and is more prevalent in African Americans, aboriginal Americans, and Latin Americans. Unfortunately, the precise interplay between diabetes and kidney disease is not well known, and there is not yet a cure for diabetic nephropathy. Essentially, it is believed that over years with high blood pressure and high blood glucose levels, your kidneys become damaged, thus preventing them from working properly, or even failing altogether. Luckily, proper management of diabetes can prevent or delay any serious damage to your kidneys.

Your kidneys help to filter your blood, excreting waste through your urine. Your kidneys also help to regulate the fluids and salt content in your body, an important factor in controlling your blood pressure. Each of your two kidneys has approximately one million tiny filtration units, called nephrons. And each nephron has a small filter called a glomerulus, which is attached to a tubule. It is through this tubule that waste and water pass through. When breakdown occurs, it is at this point, where the glomeruli work together with the tubules.
As was said above, it is unclear why high blood sugars and high blood pressure should damage your glomeruli, although it is likely related to your kidneys working so much harder to compensate for increased blood pressure. Because high blood sugar levels damage your blood cells, this further stresses your kidneys as the glomeruli are essentially a network of blood cells.

The following are some of the early signs of kidney disease in people with diabetes:

1. Albumin/protein in your urine.
2. High blood pressure.
3. Swelling in your legs, feet or face.
4. Going to the bathroom more frequently.
5. High levels of nitrogen and creatinine in your blood.
6. Less need for diabetic medicines, such as insulin.
7. Nausea and/or vomiting.
8. Headaches.
9. Fatigue.
10. Itchiness.

If you are diagnosed with kidney disease, you will likely be treated as part of a comprehensive approach to treating your diabetes. Some conventional medical options for treatment include medication such as ACE inhibitors, as well as dialysis, or even kidney transplant.
Here are some key ideas on preventing kidney disease:
  • Strictly control your blood sugar levels by eating properly, and monitoring your levels within the target range specified by your doctor.
  • Ensure that your blood pressure and blood cholesterol levels are well controlled.
  • Avoid NSAIDS (non-steroidal anti-inflammatory drugs), e.g. aspirin or ibuprofen, which have been linked to some issues with kidney function.
  • Don't smoke cigarettes or consume nicotine in any form.
  • Treat urinary tract infections immediately with antibiotics.
  • Drink plenty of water and avoid sugary drinks and alcohol.
  • Avoid medical tests that may damage your kidneys, including x-rays that require the injection of contrast dyes.
  • Take your prescribed medications and get regular tests to determine the health of your kidneys.
  • Get regular exercise.
  • Follow a healthy meal plan.
Furthermore, getting regular acupuncture can help you to balance your hormonal levels, your blood sugar levels, and your blood pressure as well. Acupuncture does not interfere with medication, and so is completely safe to administer alongside your other treatments. Ensure that whoever is treating you with acupuncture is well trained in Traditional Chinese Medicine, so that you will be diagnosed properly.
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Tuesday, May 14, 2013

What To Do After Being Clinically Diagnosed With Diabetes


Are you worried because you have been diagnosed with diabetes recently? Go over the following article to find out what you should do next.
Do not let your condition scare you. It is true that diabetes are more likely to develop a certain number of health problems but you can avoid complications by properly managing your condition. In fact, your diabetes will become very easy to manage once you get in better shape and adopt a healthy lifestyle. It is important to transform your lifestyle quickly and do everything you can to keep your diabetes under control.
Learn how to check your glucose levels. Invest in a quality glucose monitor and buy plenty of test strips. You can save a lot by ordering supplies in bulk online. Purchase some insulin and needles too. If you do not like needles, you should invest in an insulin pen you can use to dose the quantity of insulin you need and perform an easy injection. Test different methods until you find a product you are comfortable with. Put together a bag with your different supplies and get into the habit of carrying it with you at all times.
Make a lot of changes to your diet. If you are overweight, you should focus on losing a few pounds to reach a healthier weight. Lowering your body fat should make your blood sugar levels easier to manage. Identify the unhealthy foods and beverages you need to eliminate from your diet. Adopt a diet rich in whole grains and fibers. You should have several small meals throughout your day if you find that your blood sugar spikes after having a large meal. Adopting a healthy diet will be much easier if you get into the habit of planning your meals in advance.
Being active is a necessity. If you are used to spending a lot of time sitting at a desk or on your couch, find some new activities. Going for a walk is an excellent way to burn some calories after a meal. If you are overweight, exercise three or four times a week. Find some exercises you enjoy to keep your fitness program fun. Do not exercise too intensely until you are in better shape. If you experience dizziness while exercising, stop right away and test your blood sugar levels.
Do not let your diabetes cause you stress. If you feel overwhelmed by your condition, find a support group. Talking to others with diabetes will make you feel better and you will get some useful tips from people who have more experience with managing diabetes. Learn as much as possible about diabetes and you will find this condition less scary. Meet with your doctor regularly to make sure you are managing your condition efficiently.
The tips you just read will help you make some changes to your lifestyle. You should apply these different strategies and get some help from your doctor if you feel that you are not managing your diabetes efficiently.

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Friday, May 3, 2013

5 Tips on Exercising With Diabetes


If you have diabetes or are even borderline diabetic, exercise can be very beneficial to keeping your blood sugar levels in the 'safe zone', and also lowering your risk of heart disease. Of course, it's not always so easy to start up a new exercise routine when you're not used to it. And if you're like many people just recently diagnosed with type 2 diabetes, you may be very reluctant to start something new. But the combination of medication, diet, and exercise can go a long way - so consider these tips as a way to get you moving. You'll be glad that you did!

1. Keep it short. Try exercising at first in small increments, such as 10-minute walks. Just make sure that you do them as part of a schedule, i.e. commit to going for a walk 5 days a week. Then make sure that you stick to this easy schedule for at least 3 weeks. Once you get there, decide if you think you can handle longer walks. This adherence to a simple plan will help make exercise a habit, and once it's a habit, you'll start to enjoy the benefits. The increased energy and balanced blood sugar levels will make you feel younger and stronger.

2. Stay active. 10-minute walks only 5 of 7 days a week really isn't much, so what do you do the rest of the time? Well, try staying active by doing things that don't feel like exercise, such as spending more time with family, or taking up a hobby like art classes, Tai Chi, or light yoga. Also, consider getting yourself a pedometer, so that you can accurately measure how many steps you take each day. This will help you ensure that you're getting enough exercise, and can make you feel assured when you do.

3. Call a buddy. Working out with a friend can make all the difference in keeping you motivated. Even better, join a walking group to make sure that there's always someone there to walk with you. Besides motivation, it's nice to have someone along so that you don't get bored!

4. Set some goals. It's great to be committed to exercise and certainly getting out there will help you shed a few pounds and gain some energy. But add a goal to that equation, and you'll not only stay motivated, you'll feel more of a sincere sense of accomplishment. Rather than just saying 'okay, I'll get more exercise', set a goal of something like the above suggested 'walking for 10 minutes, 5 days a week'. You could also add in 'lose 20 pounds' or better yet, how about 'being able to fit into those clothes I haven't worn in ten years'?!

5. Reward yourself. Having a reward to give yourself when you've accomplished your goal will also help tremendously. Use something other than food so that you don't sabotage what you've attained. Something like a planned vacation, getting a spa treatment, or going out to a movie can all be easy ways to remind yourself that what you're doing is a good thing. Best of all, take the time when you're exercising to enjoy what you're doing - feeling your heart pumping or smelling the fresh air can make attaining a goal as easy as... sugar-free pie?

Writing down your goals and tracking them as you go will help tremendously. Remember that you're not alone in this fight: every year more and more people in Canada and the U.S. are diagnosed with type 2 diabetes, and the best thing you can do for yourself is to begin a new chapter on life - one with a good diet plan, and a fun, attainable exercise plan as well.
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Sunday, April 28, 2013

Type 2 Diabetes - Physical Activity in Obese Elderly Women


It is so often found people past a certain age are not in good physical shape. Every one's physical prowess declines with age. Research actually indicates between the ages of thirty and seventy, flexibility typically declines by 20 to 30 percent, that muscle mass and work capacity decline by 25 to 30 percent, and bone mass also declines by 25 to 30 percent in women, and 15 to 20 percent in men.
But it's not too late to improve your physical condition even if you think it is. If you are able to move at all, it's not too late. According to a report published in the Indian Journal of Endocrinology and Metabolism, even a small amount of physical activity in elderly obese individuals can make measurable health improvements.

In December 2012 investigators at Sri Ramachandra University in India reported the results of a study of 18 elderly obese women diagnosed with Type 2 diabetes.
  • 9 participants walked 5 minutes per hour for most of their waking hours for 24 weeks.
  • the other 9 followed standard protocols for diet and exercise.
At the end of the study the walking group improved its average HbA1c of 8.76 percent to 7.43 percent and also lost weight. The control group's HbA1c showed a rise from 8.34 percent to 9.34 percent.
From these results, it was concluded repetitive low intensity activity is effective in improving blood sugar and weight control.

Walking under 2.0 miles per hour burns about 140 calories for an individual weighing 155 pounds. Assuming the women walked 5 minutes every hour 18 hours a day, they walked for 1.5 hours each day. Walking slowly for 1.5 hours would have burned about 210 calories per day, or 1470 calories per week which would add up to 35,280 calories in 24 weeks. That's about 10 pounds of fat.
The improved blood sugar control shows that insulin sensitivity also improved. Since insulin resistance is the hallmark of Type 2 diabetes, a simple short walk taken in increments of only 5 minutes every waking hour can add up to clear improvements in the condition.
Feeling too old to begin training for marathons, or too obese to get into your old swimsuit? You can still do yourself some good with a little walking. Next time you are reading, knitting, or watching television, make it a point to get up and stretch your legs for 5 minutes every hour. What have you got to lose? Only some fat and insulin resistance!

No matter what your age, Type 2 diabetes is not a condition you must just live with. It need not slowly and inevitably get worse. You can take control and improve your health and quality of life.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.

The answer isn't in the endless volumes of available information but in yourself.
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Monday, April 22, 2013

Type 2 Diabetes - 6 Tips To Help Boost Your Metabolism


For those Type 2 diabetics who are battling a weight issue, losing weight is an essential part of a healthy lifestyle. But in order to effectively lose that excess weight, you have to find ways to safely rev up your metabolism. Here are six tips to help you do just that in order to help promote the desired weight loss...

1. Don't skip breakfast. There's a good reason why this meal is officially called the "most important meal of the day". It gets your body to start burning fat early on and sets the tone for your metabolism for the remainder of the day.

2. Don't try to starve yourself. It might sound logical that the less food you take in throughout the day, the more fat your body would be forced to burn. But that is only a little true. Yes, in the very beginning your body will be forced to burn the stored fat due to a lack of food. But this forced burning will only last for a very, very short period of time. Then your body will quickly acclimate and turn to survival mode, where it will desperately hold onto the fat for use later on. What is your body then forced to burn in place of fat? Muscle!

3. Don't stuff yourself. Mealtime should not be a contest to see how much food you can pack in. In fact, instead of eating three large meals you should be breaking it up into three medium-sized meals with snacks in between. By distributing your food intake more evenly throughout your day, you are providing a more constant source of fuel for your body. This eliminates the highs and dips in your blood sugar as well.

4. Don't allow dehydration. It's a common scenario: most people don't drink enough water. The rule of thumb is to consume half of your body weight in water every day. While it might seem like a lot, it is actually what your body needs. Water helps break down and digest food, keeps your organs functioning properly and, most importantly, helps regulate your blood sugar levels.

5. Don't forget the cardio. Low-impact exercises are an excellent way to boost your metabolism without over-taxing your body. Cardio burns fat very efficiently and gives you the energy your body needs.

6. Don't forget the weights. Weight training is commonly associated with body building competitions. But weight training is another excellent way to burn fat, improve flexibility, give you more energy, and increase your metabolism.

Type 2 diabetes is not a condition you must just live with. It need not slowly and inevitably get worse. You can take control of the disease by lowering your blood sugar and losing weight.
For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body.

The answer isn't in the endless volumes of available information but in yourself.
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