Diabetes has the potential to affect anyone of any age, race, or sex. It’s one of the top killers in the nation. Surprisingly, there are things you can do to reduce the risk of developing diabetes. The first step is better understanding the different diabetes symptoms and causes From there, you can take the necessary steps towards prevention.
Diabetes is what is known as a metabolism disorder. In a general sense, metabolism is how our bodies turn food into fuel. The food is broken down into its key nutrients and much of it is broken into glucose. This normally isn’t a bad thing because the body needs glucose to survive and function.
When you eat food it is broken down into glucose and the body then creates insulin. The insulin is what allows the glucose to enter the cells and do their work. Without the insulin, the glucose cannot enter the cells and remains in the blood stream.
The pancreas is the organ responsible for creating the insulin your body needs. It creates insulin every time you eat something; usually just enough to get the glucose into the appropriate cells. After eating, normal people experience a short spike in blood glucose levels, which is then reduced once the insulin carries the glucose out of the blood and into the cells.
Things work slightly different in a diabetic patient and the results can be life threatening. A patient with diabetes suffers from high blood glucose levels. If they have type 1 diabetes, then the pancreas isn’t creating enough insulin, but if they have type 2 diabetes it means the cells aren’t responding correctly to the insulin.
The Causes Of Diabetes:
The causes behind diabetes aren’t entirely deciphered and it varies from type 1 to type 2. Type 1 diabetes is also known as juvenile diabetes because it most often takes effect early in life. The causes are not known, but genes are believed to be a leading risk factor. Scientist and medical professionals are constantly working around the clock to find the underlying causes of type 1 diabetes.
A little more is known about type 2 diabetes. This is probably because about 90 percent of the patients with diabetes have type 2. It’s far more common and much more is known about the type 2 diabetes symptoms and causes. Some of the risk factor does come from genetics, so people with parents who suffered from diabetes are at a higher risk.
However, when it comes to type-2 diabetes, weight is believed to be the biggest risk factor. Overweight patients build an insulin resistance. The pancreas tries to make up for the resistance by creating more insulin, but the resistance increases and the pancreas can’t keep up with the need for more insulin.
It used to be that type 1 diabetes was found mostly in children and type 2 in adults, but times are changing. Childhood obesity is far more common than it once was. More and more children are being diagnosed with type 2 diabetes each day.
In general, type 1 and type 2 diabetes share the same common pool of systems. Oddly enough, many people don’t realize they have diabetes because they are only suffering from a few seemingly random symptoms. It’s important that people who are at increased risk understand these symptoms and how to spot them.
The earlier the diabetes is diagnosed, the earlier treatment can begin. It’s possible to manage the symptoms in time. There is no cure, but the symptoms can be controlled, especially with type 2 diabetes.
Some of the most commonly experienced symptoms of diabetes include blurred vision, intense hunger, and frequent urination. There is also a possibility for increased irritability, fatigue, and weight gain.
Intense hunger is a result of the cells not receiving the energy they need. They are sending signals to the brain saying you are hungry and need more energy, thus you need more food. The intense hunger often leads to a sudden increase in weight in many patients.
On the other hand, patients with type 1 diabetes might experience the exact opposite: sudden weight loss. This occurs because the pancreas stopped making insulin, so the cells begin looking for energy somewhere else. They move to breaking down muscle and fat to get as much energy as possible.
Take Preventative Measures:
Your best option is to start taking the necessary preventative measures as soon as possible. These are good steps to follow even if you aren’t at an increased risk. It includes things like eating a healthy, balanced diet and getting regular exercise.
Anything you can do to control your weight is a good idea because your weight is directly related to your risk of developing type 2 diabetes. The same methods used for prevention are also used to treat the symptoms of type 2. Living a healthy lifestyle can combat both diabetes symptoms and causes.
Diabetes is the 7th leading killer in the nation. The end result is a patient who has high blood sugar levels because their body isn’t managing insulin properly. In some patients they don’t produce enough insulin and in others the body is resisting the insulin. The difference between types of diabetes separates type 1 from type 2.
Type 1: What Is It?
The first type diabetes, known as type 1 diabetes or juvenile diabetes, is a very serious disease where the pancreas stops producing insulin or slows down tremendously. Insulin is needed by the body because it allows glucose to enter the various cells and produce the energy needed for bodily functions.
Type 1 is less common than type 2 diabetes and understanding the difference between types of diabetes is important. The majority of affected patients are children and young adults. Their own immune system works against them by destroying necessary cells in the pancreas. The cells required to produce insulin.
Type 2 diabetes does affect more people, but that shouldn’t overshadow the significance of juvenile diabetes, which affects more than 3 million Americans at this very moment. On average, about 15,000 children are diagnosed with type 1 diabetes every year. That’s around 40 children every day of the year.
The underlying cause of juvenile diabetes is still unknown. Many genes are involved in the process, thus it is possible to pass down an increased risk of developing the condition. Science shows that a child’s risk of developing type 1 diabetes is increased by as much as ten percent if the father also has the disease.
It is believed that environmental factors also play a role in a child’s risk of developing juvenile diabetes. Unfortunately, these exact factors have yet to be pinpointed. There are a lot of theories and possible causes out there, but nobody can say they are correct beyond the shadow of a doubt.
Some theories suggest the disease is initially triggered by a virus. It is believed the Coxsackie virus causes an autoimmune response from the body. This is what leads the immune system to begin destroying the beta cells needed for insulin production. This is only one possible theory and is not supported by everyone.
Type 1: Treating The Condition
Unfortunately, there is no cure for juvenile diabetes. The patient must learn to manage their insulin levels themselves and constantly watch their blood sugar levels. They must begin eating a very carefully constructed diet and try to live an active lifestyle.
Their diet and exercise is meant to help balance their blood sugar levels. However, since the pancreas cannot produce the insulin these people require, a daily insulin injection is required. Living with type 1 diabetes is tough and requires some change, but it can be done.
Type 2: How Is It Different?
Type 2 diabetes is very different from its juvenile counterpart. About 90 percent of all diabetic cases are type 2 diabetes. There are more than 27 million patients with type 2 diabetes in America alone.
There’s also an alarming 86 million patients in a pre-diabetic state. This means their blood sugar levels are not normal, but not quite at the stage of being diabetic. Type 2 diabetes is a disease that is often developed in response to one’s lifestyle and thus can be prevented.
The main difference between types of diabetes is that with type 1 the pancreas doesn’t produce enough insulin; however, with type 2 the pancreas still produces insulin like normal, but the cells can’t handle the insulin properly. The cells create what is referred to as a resistance to insulin. The pancreas will try to solve the problem itself by creating even more insulin, but in time it won’t be able to produce enough and blood glucose levels will raise.
Type 2: What Are The Causes?
The two leading risk factors associated with type 2 diabetes are genetics and weight, with weight being the most significant. Studies show that obesity causes the body to create a natural resistance to insulin. The placement of the extra body fat can make a difference as well. As childhood obesity becomes more common, type 2 diabetes in children is becoming more common as well.
Type 2: Can It Be Prevented?
Preventing type 2 diabetes is entirely possible and under your control. If the primary risk factor is weight gain, then number one on your list should be controlling your weight. Even if you aren’t overweight at the moment, you should still start eating a healthy diet to prevent it from occurring in the future. A healthy diet and regular exercise are your best tools for preventing type 2 diabetes.
Dealing with any form of diabetes is extremely difficult. Always do whatever you can to prevent the disease, even if it requires some serious changes in your lifestyle.
Diabetes Prevention With Exercise
It is estimated that almost 80 million people in US have pre-diabetes which means they are likely to develop diabetes in the future if they do not take steps to prevent it. Many new research studies have reported that diabetes prevention with exercises is possible.
In fact, some research studies have also reported that diabetes sufferers who engage in moderate intensity exercise program on a regular basis show significant improvement in health. These exercise programs resulted in decreased fat around the heart, liver and in the abdomen, all of which are associated with increased risk of cardiovascular disease.
Most of the deaths in people suffering from type II diabetes occur due to heart disease. It is also estimated that close to 65% of diabetes sufferers die due to stroke or other form of heart disease.
These research studies have also reported that one does not need to engage in exercise for long hours to get this benefit. In fact, one research study reported that 4 to 6 hours of mild physical activity in a week provided significant health improvement. Also, physical activity alone can lead to improvement in health without making any dietary or lifestyle changes.
How Can Exercise Prevent Diabetes?
They are a number of different exercises you can do to prevent the risk of developing this debilitating disease. In fact, you may also reverse the disease if you exercise on a regular basis.
It is important that you consult your doctor for a full medical examination before you begin any regular exercise program to ensure that your body is able to withstand the stress of exercise. Regular exercise helps in better diabetes management. It helps in lowering your blood pressure and allows you to maintain a healthy weight. It also reduces stress levels along with risk of heart disease.
You can do all kinds of exercises after consulting your doctor. Exercises may include weight training, cycling, gardening, dancing, golfing, swimming, walking or water aerobics among others.
Intensity is the key factor here. It is important that you do not put too much effort in to workouts at the beginning. You should start with moderate intensity exercises and increase the intensity level slowly when your body is better prepared to handle the higher intensity levels.
One of the ways to measure the intensity level is that you should be able to breathe comfortably while working out. You should stop immediately when you find it difficult to breathe.
Research has shown that high intensity training in short bursts offers maximum benefit. In this type of exercise, you warm up for the first few minutes followed by highly intense exercise for a short period of time which is then followed by mild exercise to help the body recover.
Strong Abs – The Importance of Core Strength
Extensive evidence and research have proven that physical activity helps prevent illness and promote health. Core strength has, over the years, gained renown due to its accompanying attractive features.
However, besides a beach-ready body and bragging rights, a sturdy core carries innumerable benefits to one’s overall health.
The abdominal muscles act as a central link between the upper and lower body. As so every physical movement originates in or moves through the core.
The core comprises three sheaths of muscles: upper abs, obliques also known as side muscles and deep layer of muscle. For more information about Training your core check out Naturally Amazing Abs.
Some of the benefits of strong abdominal muscles include:
An upright and confident posture
A firm core trims the body’s silhouette and enables one to walk, stand and express themselves with confidence while maintaining correct posture. A tall, erect posture oozes strength and renders the impression that one has a purpose and is in control of their life. A slumped posture makes one look weak, defeated and purposeless.
The abs attach to the spinal cord and pelvis thus helping to balance the back and provide an erect posture. The abs also lessen wear and tear on the spinal cord. Sitting, standing and walking in an upright posture is always a conscious effort. However to maintain an erect posture you’ll need stout, resilient abdominal and back muscles.
Correct posture incorporates a slight inward curve in the back, head straight and facing forward with ears directly over the shoulders. Good posture boosts deep breathing and fast circulation of blood and nutrients throughout the body. Slumped posture is as a consequence of weak support from the abdominal and back muscles that more often than not leads to back pain and even severe back injury.
Balance and stability
Well-balanced and resilient core muscles stabilize the body, hence enabling movement in any and all directions without losing balance. The body’s center of gravity is the cornerstone for body balance.
This center of gravity is located in the sacrum, found in the abdominal region, below the belly button. The lower portion of the ab muscles will benefit from a variety of lower ab workouts.
Activities such as running, jumping, skiing, biking, and skating are quite difficult in terms of maintaining balance. However, strong abdominal muscles elevate one’s ability to maintain balance and lessen the risk of falling.
Well-adjusted, sturdy core muscles aid a great deal in preventing back pain. How’s that? Well, hardy abdominal muscles serve to sustain an erect posture. An upright posture then helps avoid lower back pain. Misalignment and overuse of the back muscles may induce serious back injury. However, a rock-solid core center prevents the misalignment of the back muscles hence protects it against injury and pain.
Most movements start at the core-center and moves outward to the other parts of the body. Therefore, a strong back and core are relied upon for activities such as bending over, arching, rotating the spine, kicking and even swinging the arm. Medical and fitness professionals understand that a solid core renders the foundation for overall fitness. Therefore, a regimen of back and core strengthening exercises is often prescribed to relieve back pain and lessen proneness to back injury.
Simple everyday actions
Daily essential activities such as bathing, dressing, standing still, sitting in a chair, bending, walking, jumping, running, driving, all rely on the core for fulfillment. A weak and frail core will cause pain and difficulty when performing these elementary deeds.
Some tasks such as sitting at a desk for extended periods of time ceaselessly engage the core and ensue in stiff and sore back muscles. Thus, it’s crucial to take sufficient breaks and practice correct posture in such a situation.
Proper Form Maintenance
Activities such as skating, running, biking, rowing, and performing stunts require a proper form to execute. An active set of abdominal muscles is necessary for maintaining proper form. Sloppy form leads to wasted energy. The most appropriate form is that which provides the most efficient use of the limited energy reserves. A sturdy core ensures one doesn’t rock from side to side; flail, scamper, or compromise form, hence prevents unnecessary loss of energy.
Protects the Inner Organs and the Spine
Holistic health and healthy living ensures that the vital organs and systems below the body surface are always cared for and protected. Most of these vital organs, the most important veins, and arteries, the central nervous system, are based around the core. A well-balanced, resolute core ensures every one of these systems is protected as you carry on through your daily activities.
For example, a spine that’s under constant pressure and is not sufficiently protected due to a weak core will tend to impact movement, cause back pain; therefore, affecting the quality of one’s life.
Athletes of all sorts rely on different sets of muscle from the entire body to effect their movements. For example, a pitcher requires strong arms and arm muscles. However, the back and legs hold larger and stronger muscles than the arms. The pitcher needs the energy from the lower body to be channeled to his arms. How so? Through the core muscles, the energy and power of the lower body can be directed to the upper body and vice versa.
Tapping energy from all over the body via the abdominal muscles enables athletes to elevate their performance.
Though less mentioned, sexual activity is vital nonetheless. Core power and flexibility are quite significant and requisite for sensual, sexual activity.
Turning heads on the beach
A strong, healthy body and core not only enable you to look great in that bikini but also makes you feel great too. A healthy, fit body boosts confidence and self-esteem that tilts the quality of one’s life on the positive side. Confidence and self-esteem are valuable for anyone who seeks happiness and health in their life.
Proper abdominal workouts should always target the front and back side of the abdominal region. This area includes the erector spinae (muscles that make the back) and glutes. You should also seek to concentrate on building core stability at the start before later performing exercises for core strength. All in all a strong core, though attractive, is also healthy.
Ab Workout Routine
There are a lot of companies out there that want you to believe uncovering six pack abs is a nearly impossible dream. They do this so they can encourage you to buy their products, programs, or supplements. There are also those companies that promise they can help you build your dream body in a matter of days or weeks. Whatever seeds of truth are in these claims has been covered by layers of greed.
In truth, sculpting six pack abs isn’t going to be extremely easy. It’s not something you do in the course of a month. However, it’s not so impossibly difficult that you need to spend thousands of dollars on expensive equipment.
An example ab workout routine that anyone can perform without expensive equipment is entirely possible. Remember, people had great abs and strong cores long before the internet or DVD players existed.
We’re going to cover an example ab workout routine that anyone can perform at home. First though, let’s look at what else you need to do to strengthen and uncover those abs excluding the primary workout routine.
Shedding The Belly Fat
First and foremost, you need to get rid of the belly fat. This is why they say you can’t “crunch” your way to a visible six pack. Even if there was a fully defined abdominal region there it won’t look nice if it’s hidden beneath a layer of fat.
This is the problem most people face. Shedding belly fat is some of the hardest fat to get rid of and some of the first to come back when you stop living a healthy lifestyle. Cardiovascular exercise is the key to removing this unwanted fat.
It’s safe to go ahead and start your example ab workout routine, but in between days you should focusing on hardcore cardio workouts. The more intense the workout, the better your results will be. You need the best exercise program for women and men that you can find to shed the excess pounds.
A Healthy Diet
Building a strong, visible abdominal region may be more about dieting than it is exercise. The exercises are simple enough, but avoiding temptation and eating healthy every day can be pretty tough. Not only do you need to avoid foods that will cause you to put on more fat, but you also need to add high-protein sources to your diet to assist in muscle development. Your sources of protein will usually be your sources of fat in your diet as well.
The Mighty Plank
The plank is the holy grail of abdomen exercises. It isn’t necessarily the most fun exercise, but it requires no equipment and helps build ripped abdominal muscles in an efficient manner. Furthermore, it’s also strengthening other parts of the body at the same time. Your lower back and shoulders both benefit from proper plank position.
To perform a plank all you need to do is assume a push-up position, but then bend your elbows with your arms facing forward at ninety degree angles. Rest the entirety of your body weight on your forearms and make sure your elbows are positioned directly beneath your shoulders.
Your entire body should be straight and pointing ahead like a line with your head facing forward. Simply hold this position for one or two minutes and you’ve performed a plank. The longer you can hold this position the more your body will benefit. If you’re new, start with one minute intervals and increase the time as you become more comfortable with the exercise.
The Bicycle Crunch
The crunch is a decent exercise for building abdominal muscles and one most people at least performed at school, but it could be better. The bicycle crunch is far more efficient variation of the crunch that will help deliver the results you want to see.
Start by assuming the standard crunch position. Lie on the floor on your back and place both hands behind your head. Your legs should be off the ground at ninety degree angles. Extend one leg as you bring the other to meet the opposite elbow. For example, bring your right elbow and your left knee together and then repeat with the opposite side. It is a similar motion to that of riding a bicycle, hence the name.
Mix It Up
There are many more variations of the crunch and plank that will greatly benefit your at-home abdomen workout routine. Even these two exercises alone will be enough to deliver powerful abs when combined with regular cardio and a healthy diet.
To find out more information for some great ab workouts for women, check out this website. I have uses some of the techniques offered in the program on this site and it is amazing.