Healthy News for Healthy Nation

Well I started getting depressed at the end of high school. During college my condition continued to worsen. I listened to my family advice, that I have nothing wrong with me. I regret listening to the family advice I received on the illness. During my third year of college I was diagnosed with depression. I see a shrink once a week now.

When I see a shrink I feel a lot better. Its best when you talk things through, that is when you feel the best about yourself. Depression is not a nice thing to have, the dark clouds come over you and then you have wasted your whole day without any control. In fact depression leads people to loosing self control of their life. At some times depression can effect family relationships and things like that. Depression is not a nice thing to have at all.

It is under rated by many people out their. We can safely say that people are claiming mental illness during court trials when in a lot of the cases they do not even have a mental illness. This tarnishes the mental illness reputation and makes it harder for people with it to be understood. However good friends should always be understanding and only care about you getting better. I would like to say that their are also a lot of people suffering from mental illness who are sick and were clearly influenced by the condition. I will leave this up to the judges to get right and i am sure they will get it right.

If you’re a diabetic looking for a healthy meal plan, you’ve probably already heard of the diabetic food exchange list. But what is it and more importantly, how can it help you achieve a healthier and more productive life?

What is the Diabetic Food Exchange List?

The diabetic food exchange list is a system that makes up the structure of your personal diabetes meal plan. It is quite useful especially if you’re looking for variety in your diet without sacrificing the necessary elements that are required for your condition. This way, you can take a look at several types of foods available and then decide which ones to use for a particular meal without worrying you might be using the wrong type of food or food combination.

How Does It Work?

In the diabetic food exchange list, foods are grouped into several basic types - fruits, dairy and dairy products, starches, meat and meat substitutes, sugars, et cetera. The exchange list will tell you how much of each food in each group you can eat while maintaining your daily recommended calories because calorie information is included with each food portion.

Each food on the exchange list is called an “exchange” and the system will guide you in determining which foods equal 1 exchange. It’s easy to substitute one food for the other because the exchange list will indicate which foods have the same nutrients, carbohydrate and calorie content. If you swap a certain food with another, you get the same nutrients provided you follow the recommended portion control.

The diabetic food exchange list will help you measure food, regardless of which group it belongs to. This means you won’t need the assistance of a nutritionist or dietitian every step along the way. Long-term use of the exchange list will train you into knowing how to make good estimates of the ideal serving size of any food that may be available to you at any given moment. Whichever you pick, you will get the same nutrients. Here’s an example:

Carbohydrates

Carbohydrates are an important component of any diabetic diet because they are your body’s major source of energy. Approximately half of your daily calorie intake should come from this food group. Any of these foods may be exchanged or swapped, depending on your needs or preference:

1/3 cup of cooked pasta or a single 5-inch pancake.
3/4 cup cereals (unsweetened) or ? cup cooked oatmeal or grits
1/2 hot dog or hamburger bun or 1 slice of bread
1/4 bagel or 1/2 pita bread
1 tortilla or 6 small saltine crackers or 15 pcs. of fat free corn chips

Vegetables

Almost all vegetables may be included in the diabetic food exchange list. One exchange is about half a cup of cooked or raw vegetables which contains carbohydrates and protein. When used with salad dressing, however, add 1 fat exchange.

Meats

Meats are an important source of protein. Choose only lean meats and skinless portions for poultry. High-fat meats can increase your cholesterol level.

1 oz. of fish or 1 oz. of dark meat poultry (skinless)
1 oz. lean pork or 1 oz. lean beef
1 oz. tuna or 1 egg or 2 egg whites
1 oz. ground beef or 1 oz. of low fat cheese or cottage cheese

Fruits

Fruits can be an excellent source of fiber, water and natural sugar. The fruits listed below contain about 60 calories each with nearly zero fat.

1/2 banana or 1 small apple
1/4 cup water melon or 1/3 small cantaloupe or 1/2 cup berries
1/2 cup orange/grapefruit juice or 1/2 cup of pineapple or apple juice or 1/3 cup grape juice

Milk and Milk Products

1 cup nonfat or skim milk or 1 cup 1% milk (2% milk will also do)
2/3 cup of fat free yogurt or 3/4 cup of yogurt sourced from 2% milk

Sweets

The foods listed below are a good source of both carbohydrates and fats but they can also be great for your dessert in case you have the craving.

1 2-inch square brownie or 2 small cookies or 1 granola bar
1/3 cup low fat frozen yogurt or 1/2 cup ice cream

Where to Find Diabetic Food Exchange Lists

There are listings of food exchange lists available on sites such as diabetes.org for free but if you want a more comprehensive list, you can also opt to buy them. Simply log on to the sites and order your own diabetic food exchange list online.

Babies are top priority for mothers. This is why pregnant mothers undergo regular check-ups to make sure that all is well for the baby. Due to the common occurrence of gestational diabetes, diabetic pregnancy diet is making its way into the medical to-do list of mothers and gynecologists.

If you notice that you are hungrier, thirstier, and more exhausted than you normally are, and you impulsively go to your bathroom every 15 minutes, then it is about time to take the Glucose Challenge Test, for you may be suffering from gestational diabetes.

Besides monitoring your glucose or blood sugar level, you must also learn how to properly eat three small-sized or medium-sized meals daily, so that your blood sugar levels will stabilize. This is also helpful in providing adequate source of nutrition to your baby. Next to having these sizes of diet daily is focusing on the nutritional value of the foods you are taking.

No Junk Food

You must get rid of foods that are not providing necessary vitamins and minerals to you and your baby. This means that you are to avoid junk foods and those with lots of chemicals and preservatives.

Other than eliminating junk foods from your diet, you must also learn how to reduce intake of simple carbohydrates and sugars. Sweets and sugar are your major enemies. They are the roots of your weakness - this is the reason why many doctors prohibit excessive eating of chocolates and other sweet foods.

You must avoid foods with artificial sweeteners for it will not only increase your blood sugar levels, but it will also have some effects on the brain of your baby.

High Fiber Diet

Eating fibrous foods like vegetables, whole grains, fruits, and beans will counter the effect of sugar in your bloodstream, in such a way that your sugar levels will remain healthy. Thus, your blood sugar level will not rise rapidly.

Dietitians and nutritionists will also tell you that you must also avoid eating salty and fatty foods. Salt must be reduced promptly, while fats must be reduced gradually. You are not allowed to eat high fat foods because they are not rich in nutrients and fibers needed in your pregnancy.

You must also learn how to eat a variety of foods. Your daily diet must incorporate different types of foods. As doctors say, you must also have a balanced diet. Try getting nutrition from different food groups. You must balance carbohydrate foods with protein-rich viands and some greens.

Exercise Is Also Important

The perfect diet for pregnant mothers is never complete without the proper exercise. You are not just watching your sugar intake, but also strengthening your stamina and resistance. Exercise is the only means of achieving a healthy and diabetes-free body. However, during pregnancy it is a must to ask reference and permission from your doctor before engaging in any type of exercise.

Note that not all the available exercise and fitness instructions are perfect and good for you. Consider that you are pregnant, so naturally you cannot do ordinary curl-ups, push-ups and weights. Gentle exercises lasting for about 30 minutes when executed daily will help decrease your blood sugar level.

Other than “pregnant” exercises you can also resort to low-impact activities. These are not only helpful in normalizing your blood sugar levels and making your body healthy, but these are also the safest activities for you and your baby. Included in such low-impact activities are yoga and swimming.

However, if you are not the sporty type you can just walk around your house or the neighborhood. This is helpful in normalizing your blood sugar levels.

Checking up with your dietitian will help you in accurately preparing your diabetic pregnancy diet. She will provide the proper examination and evaluation that will effectively lower your blood sugar level.

Sleep apnea is a sleeping disorder characterized by loud snoring and may cause you to experience fatigue during the day because of unhealthy sleep. Diabetes is a serious disease, possibly cureless, and requires lifelong care and treatment. If you are suffering from both, treating the former could improve the latter.

Treating Sleep Apnea to Improve Diabetes

Continuous positive airway pressure (CPAP), a popular therapy for treating sleep apnea, could also indirectly help improve a person’s diabetic condition.

In CPAP, a mask and hose is hooked to the diabetic, and this forces air into him while keeping his airway open. Studies show that when CPAP is implemented, it not only corrects breathing patterns but results in better control of the person’s glucose levels as well. This is a good sign, considering that there is strong evidence suggesting Type 2 diabetics face a high risk of having sleep apnea.

Basic Facts about Diabetes

There are two types of diabetes: Type 1 and Type 2. The former is considered incurable and occurs when the human is unable to produce insulin to convert blood glucose into energy.

As for Type 2 diabetes, which is also known as noninsulin-dependent or adult-onset diabetes, your body is either unable to produce enough insulin or incapable of maximizing use of its insulin supply. Type 2 diabetes is also cureless but preventable. The right diet and lifestyle, aided by medication, could prevent this condition from affecting your life in any major way. Types of Sleep Apnea

There are two types of sleep apnea. The first is obstructive sleep apnea. It is more common than the other and occurs when your throat muscles get into a relaxed state. The second and rarer type is called central sleep apnea, occurring when your brain is unable to send the right signals that will allow your muscles to control your breathing properly.

There is a minor and even rarer kind of sleep apnea. Known as complex sleep apnea, it has characteristics that are a combination of obstructive and central sleep apnea. Common Symptoms of Sleep Apnea

The following symptoms appear whether you have obstructive or central sleep apnea.

Breathing. Sleep apnea causes you to snore loudly, experience breathing cessation when sleeping and awaken occasionally due to breath shortage.

Sleep. You’ll feel especially sleepy during the day but have difficulty sleeping at night.

Other symptoms include experiencing morning headaches and awakening with a sore throat or dry mouth.

Possible Treatments for Sleep Apnea

Besides CPAP, there are other ways you could take advantage of to treat sleep apnea.

Lifestyle Changes. You could be advised by your doctor to reduce or quit smoking to improve your sleep. You may also be advised to lose weight.

CPAP. This is best used for moderate to severe cases of sleep apnea. Although CPAP often reports favorable results, not everyone is in favor of this therapy. Some complain about experiencing discomfort when undergoing CPAP.

It could take an individual a bit of time and effort to get used to the straps attached to his face. A change of masks or concurrent use of a humidifier could however reduce the discomfort the apparatus causes to the individual. Oral Appliances. These may be used in substitute of CPAP and keep your throat open by pushing your jaw forward. This may improve your snoring problems and even completely solve mild cases of sleep apnea.

Uvulopalatopharyngoplasty (UPPP). Surgery is used to take out extra tissue from either your throat or nose that could be causing to snore or blocking your airways and resulting in sleep apnea. In UPPP, it’s the tissue found on top of your throat and at the back of your mouth that’s removed together with your adenoids and tonsils.

UPPP is successful if the removed tissues are the direct causes of sleep apnea. It is not successful if other tissues found at the back of your throat continue to block your airways. UPPP requires general anesthesia to be administered.

Maxillomandibular Advancement. Another type of surgery, this one enlarges the space between your soft palate and the back of your tongue to prevent further air blockage.

Tracheostomy. If you have a severe case of sleep apnea and you’ve already tried other treatments unsuccessfully, this is usually reserved as your last resort. A plastic or metal tube is inserted through your neck. Its opening is uncovered at night to help you breathe and sleep better.

Conclusion

If you are unfortunate enough to have both sleep apnea and diabetes, you can at least take comfort in the fact that undergoing treatment to improve the former can indirectly also help to treat the other.