Eighty Seven Percent of All Type 2 Diabetes Can Be Prevented Naturally

It is a fact that almost 90% of Type 2 diabetes can be prevented by attention to diet and the use of specific supplements. However, before having a look at these possibilities, we shall first have a look at what type 2 diabetes is so that the means of prevention can be better understood.Diabetes is a condition, not a disease. It cannot be passed from one person to another, and there is evidence that it is hereditary since it tends to run in families. In the past it tended to develop later in life, although the modern lifestyle appears to have made it more common now in children and young adults.Diabetes occurs when the level of glucose in your blood becomes higher than it should be. The reason for this is twofold: either the body produces no or insufficient insulin or it cannot use the insulin that is produced. Sugars and other carbohydrates are metabolized to glucose that is the body’s source of energy. The parts of your body that do this are the mitochondria that are contained within your body cells, and the hormone insulin is essential in allowing this to happen.When the concentration of glucose in your blood reaches a certain level, the pancreas secretes insulin into your blood. The insulin is synthesized in special cells called the islets of Langerhans, after the person who discovered them. Also produced is glucagon which is also secreted into your bloodstream, and the glucagons and the insulin work together to ensure that your blood glucose levels remain stable (when everything is working correctly). Glucagon is secreted when your glucose levels are low, and its presence in the bloodstream stimulates the conversion of the emergency energy store in the liver (glycogen) to glucose in order to maintain this stability. Insulin, on the other hand, is released after you have consumed a meal, and your glucose levels are high. What insulin does is to stimulate the cells of your body to convert glucose to energy and either use it immediately, or store it as glycogen for use later. By means of these two substances, the level of glucose in your blood is maintained at safe levels – normally. If something happens to the supply of insulin, then the blood sugar level will continue to rise until the bloodstreams contains too much glucose, a condition known as hyperglycemia. The symptoms are excessive thirst, a frequent desire to urinate, fungal infections or thrush around the genital area (due to yeasts and sugar fermentation), and various others such as mood swings, cramps, dizziness and a feeling of tiredness and weakness. Type 1 diabetes occurs when the body produces no insulin, and the only possible treatment is continual insulin injections. Type 2 diabetes is defined in two ways. Either your body does not make enough insulin for your needs, or the cells in your body cannot use the insulin produced properly. It is Type 2 diabetes we are concerned with here, and that we shall be exclusively discussing. With Type 2 diabetes, insulin shots can be provided, but there are other factors that can also help to resolve the problem. Before discussion treatment or prevention, you should be aware of the complications that Type 2 diabetes can lead to. Hyperglycemia is not common with this type of diabetes, but it can develop. If it does then it can be a life-threatening condition needing a rapid injection of insulin into the bloodstream Symptoms prior to the critical stage are drowsiness and dehydration, although as stated, this is more commonly associated with Type 1 diabetes where regular insulin injections is the normal treatment. Longer term complications of Type 2 include kidney damage, hardening of the arteries, eye problems, impotence and problems with your circulation. Nerve damage can also occur, and it is important that you avoid these by changing your diet and lifestyle. These problems occur if you have had high blood glucose levels over a long period of time, and you therefore have time to take the steps necessary to avoid them if you start now. The same steps will also help you to avoid the condition from occurring. So what are these steps you should take? The first is to look carefully at your diet. A healthy balanced diet is essential if you are to beat your condition naturally and avoid the potential longer term side effects. Diabetes is associated with the overweight and obese. That is not to say that only these people become diabetic, but the majority are. Most people with Type 2 diabetes are overweight, and although around 65% of Americans are overweight or obese, a considerably higher proportion of those with Type 2 diabetes are overweight. The first and obvious action to take to avoid this type of diabetes would therefore be to lose weight, and adopt a healthy diet that is free from junk food, trans fats and alcohol, all of which contribute to obesity. The next is to look to your blood pressure and keep it normal, and also to keep your low density lipoproteins (LDL) low. These affect the propensity for your blood cholesterol to deposit in your arteries, especially if they are oxidized by free radicals. A good antioxidant content is therefore recommended in your diet. Although blood pressure and high LDL levels do not directly contribute to diabetes, they are risk factors that could increase the risk to your health if you are diabetic.You should eat a diet that is high in whole grains and fiber, and eat lean meats and fish rather than fatty foods. Stick to complex carbohydrates that metabolize to glucose slowly and steadily, rather than starchy foods that produce a sudden sugar rush that will give you problems and could promote Type 2 diabetes in those that are prone to it. Specific supplements that you could take include chromium picolinate that can not only be used to treat existing diabetes patients but also to reduce your chances of developing Type 2 diabetes. Studies involving the use of chromium picolinate on patients with this type of diabetes have been very positive, resulting in reduced blood sugar, lipid and insulin levels. The optimum dosage is around 500 micrograms twice daily. Such treatment has been shown to both prevent and reverse Type 2 diabetes.Magnesium is another specific supplement that studies have suggested can lower the risk of developing this type of diabetes. Magnesium rich foods have also been found to be effective, and the fact that a magnesium deficiency can lead to diabetes supports the findings that its use can help to prevent it. Green leafy vegetables such as spinach, and beans nuts and seeds are generally rich in magnesium.Vitamin D can also help protect against the development of diabetes. Although the research is relatively new, it has been established that the cells that produce insulin are affected by a lack of vitamin D in the blood, and low levels of vitamin D can also led to insulin resistance. If you spend more time out in the sun, you should have less chance of contracting Type 2 diabetes, although you could also take a supplement.Although Type 2 diabetes is not as serious as Type 1, no form of diabetes is desirable to have, and ultimately both types can be extremely serious. You should do what you can to avoid diabetes, and Type 2 is easier to avoid then Type 1. Diet, weight and supplementation as described above will all help to avoid contracting this condition, so follow the advice, especially if you are overweight and have a sweet tooth.

Dr. Arthur Agatston, the man behind the South Beach Diet, says excess consumption of “bad carbohydrates”such as those that are rapidly-absorbed carbohydrates have a high blood glucose level and that creates an impairment of the hormone insulin’s ability to properly process fat or sugar. Futhermore, he states that excess consumption of “bad fats” like the saturated fat and trans fat are responsible for an increase in cardiovascular disease. So in order to avoid this, the Doctor’s diet reduces consumption of bad fats and bad carbs and advises increased consumption of good fats and good carbs.

The three phased Diet Plans suggest the minimal consumption of bad fats. Phase I which lasts for two weeks is an attempt for dieters to remove the insulin resistance by abstaining from high or moderately high-glycemic carbs like sugar, candy, bread, potatoes, fruit, cereals, and grains. With this Phase of the diet, Dr. Agatston says the body loses its insulin resistance and starts to use up the extra body fat enabling the dieter to lose between 8 and 13 pounds.

Now, Phase II starts. Whole grain foods and fruits are slowly accepted into the diet, though in small amounts, with a continuous emphasis on foods with a low glycemic index. Once the dieter has achieved the desired weight, Phase III starts. The Phase III diet allows three servings of whole grains and three servings of fruit a day.

The Diet shows that:

• Good carbs are high in fiber or in good fats, and have a low glycemic index, that is, they are digested and absorbed easily and at a slower pace. Other preferrences of carbohydrates are those which have more nutritional value. For instance, brown rice is allowed in moderation, but white rice is not. When eating any carbohydrates, Dr. Agatston also advices eating fiber or fat to slow down the digestion of the carbohydrates.

• Good fats are polyunsaturated as well as monounsaturated fats especially those that contain omega-3 fatty acids whereas the saturated and trans fats are the bad fats.

It emphasises on changing your diet plan completely and permanently, adds a large number of foods and all this is done in an easy and flexible manner. It also gives great importance to good nutrition which includes whole grains and adds a large amount of vegetables which are necessary along with sufficient amounts of mono- and polyunsaturated fats.Omega-3 fatty acids, like fish, are to be included. The foods to be avoided are eating overly refined processed foods (especially refined flours and sugars), high-fat meats, and saturated fats.

However, there is no requirement to count your calories or limit your intake of food. Dieters of the South Beach Diet are told to eat upto 6 meals a day i.e. breakfast, lunch and dinner with small snacks in between each meal.

It seems like everywhere I travel I continue to hear the five diabetes myths. The myths are circulating from one generation to the next. Everyone seems to believe these folklores. I have decided to take all of the mystery out of these myths and give you what actually works with the new technology today.

1. Sugar causes diabetes. How many times have you heard this one? I lost track of how many times someone has either asked me or made a statement of this. This is a myth, and the truth is, consuming a lot of sugar does not cause diabetes. Someone did not get diabetes by becoming a cookie monster. Type 1 diabetes is a result of autoimmune damage to the insulin-secreting beta cells of the pancreas. The insulin secretion is not enough or completely absent. Therefore, the hormone insulin is injected or administered via pump. Type 2 diabetes is a result of a metabolic syndrome. People with Type 2 produce their own insulin but are unable to utilize it properly. It most often affects men, women and children who are overweight. This no longer is “adult-onset diabetes.” Children are getting Type 2 diabetes at an alarming rate.

2. If you do have diabetes, you cannot have any sugar, it must be sugar-free. This is a myth, and the truth is our bodies not only recognize sugar, but they know how to use it. For me, personally, wheat raises my blood sugar more than white sugar. If you do want a safe sugar substitute, I would recommend vegetable glycerin.

3. I can no longer have too many carbohydrates. This is another myth. It is not how much carbohydrate, but what type that makes the difference. Actually, some foods that are low on the glycemic index get in the way of good insulin function. Some foods can lower one individual’s blood sugar but increase another’s. Are you eating beneficial foods or avoids?

4. Exercise always lowers blood sugar. This myth has been around for a long time. However, if the body does not have enough insulin for proper glucose utilization, exercise will raise your blood sugar. If your blood sugar is over 200mg/dL before exercising, the exercise will only make your blood sugar go higher. When the body is conditioned and there is enough insulin, the blood sugars will lower. Physical exercise is one of the important aspects to living as if you do not have diabetes.

5. You can no longer live a “normal” life after being diagnosed with diabetes. This myth is one of the strangest ones. I believe that once you bury Type 1 or 2 diabetes you can live a happy and healthy normal life. My life has been better than normal! Nick Jonas is a 14-year-old living a normal life after being diagnosed with Type 1 diabetes in November 2005. Nick is a member of the Jonas Brothers Band. He has said, “At first, I was worried that diabetes would keep me from performing and doing everything a teenager likes to do, but my career is really ramping up.” Way to go Nick! Best wishes for a great life!

About the author: Julie Wanner Rossetti is the author of Diabetes Can Be Sweet … Once You BURY It, and President of Diabetes Done Right, where she specializes as a diabetes consultant. Visit Diabetes Done Right

It seems like everywhere I travel I continue to hear the five diabetes myths. The myths are circulating from one generation to the next. Everyone seems to believe these folklores. I have decided to take all of the mystery out of these myths and give you what actually works with the new technology today.

1. Sugar causes diabetes. How many times have you heard this one? I lost track of how many times someone has either asked me or made a statement of this. This is a myth, and the truth is, consuming a lot of sugar does not cause diabetes. Someone did not get diabetes by becoming a cookie monster. Type 1 diabetes is a result of autoimmune damage to the insulin-secreting beta cells of the pancreas. The insulin secretion is not enough or completely absent. Therefore, the hormone insulin is injected or administered via pump. Type 2 diabetes is a result of a metabolic syndrome. People with Type 2 produce their own insulin but are unable to utilize it properly. It most often affects men, women and children who are overweight. This no longer is “adult-onset diabetes.” Children are getting Type 2 diabetes at an alarming rate.

2. If you do have diabetes, you cannot have any sugar, it must be sugar-free. This is a myth, and the truth is our bodies not only recognize sugar, but they know how to use it. For me, personally, wheat raises my blood sugar more than white sugar. If you do want a safe sugar substitute, I would recommend vegetable glycerin.

3. I can no longer have too many carbohydrates. This is another myth. It is not how much carbohydrate, but what type that makes the difference. Actually, some foods that are low on the glycemic index get in the way of good insulin function. Some foods can lower one individual’s blood sugar but increase another’s. Are you eating beneficial foods or avoid them?

4. Exercise always lowers blood sugar. This myth has been around for a long time. However, if the body does not have enough insulin for proper glucose utilization, exercise will raise your blood sugar. If your blood sugar is over 200mg/dL before exercising, the exercise will only make your blood sugar go higher. When the body is conditioned and there is enough insulin, the blood sugars will lower. Physical exercise is one of the important aspects to living as if you do not have diabetes.

5. You can no longer live a “normal” life after being diagnosed with diabetes. This myth is one of the strangest ones. I believe that once you bury Type 1 or 2 diabetes you can live a happy and healthy normal life. My life has been better than normal! Nick Jonas is a 14-year-old living a normal life after being diagnosed with Type 1 diabetes in November 2005. Nick is a member of the Jonas Brothers Band. He has said, “At first, I was worried that diabetes would keep me from performing and doing everything a teenager likes to do, but my career is really ramping up.” Way to go Nick! Best wishes for a great life!

About the author: Julie Wanner Rossetti is the author of Diabetes Can Be Sweet … Once You BURY It, and President of Diabetes Done Right, where she specializes as a diabetes consultant. Visit Diabetes Done Right

Dr. Arthur Agatston, the man behind the South Beach Diet, says excess consumption of “bad carbohydrates”such as those that are rapidly-absorbed carbohydrates have a high blood glucose level and that creates an impairment of the hormone insulin’s ability to properly process fat or sugar. Futhermore, he states that excess consumption of “bad fats” like the saturated fat and trans fat are responsible for an increase in cardiovascular disease. So in order to avoid this, the Doctor’s diet reduces consumption of bad fats and bad carbs and advises increased consumption of good fats and good carbs.

The three phased Diet Plans suggest the minimal consumption of bad fats. Phase I which lasts for two weeks is an attempt for dieters to remove the insulin resistance by abstaining from high or moderately high-glycemic carbs like sugar, candy, bread, potatoes, fruit, cereals, and grains. With this Phase of the diet, Dr. Agatston says the body loses its insulin resistance and starts to use up the extra body fat enabling the dieter to lose between 8 and 13 pounds.

Now, Phase II starts. Whole grain foods and fruits are slowly accepted into the diet, though in small amounts, with a continuous emphasis on foods with a low glycemic index. Once the dieter has achieved the desired weight, Phase III starts. The Phase III diet allows three servings of whole grains and three servings of fruit a day.

The Diet shows that:

• Good carbs are high in fiber or in good fats, and have a low glycemic index, that is, they are digested and absorbed easily and at a slower pace. Other preferrences of carbohydrates are those which have more nutritional value. For instance, brown rice is allowed in moderation, but white rice is not. When eating any carbohydrates, Dr. Agatston also advices eating fiber or fat to slow down the digestion of the carbohydrates.

• Good fats are polyunsaturated as well as monounsaturated fats especially those that contain omega-3 fatty acids whereas the saturated and trans fats are the bad fats.

It emphasises on changing your diet plan completely and permanently, adds a large number of foods and all this is done in an easy and flexible manner. It also gives great importance to good nutrition which includes whole grains and adds a large amount of vegetables which are necessary along with sufficient amounts of mono- and polyunsaturated fats.Omega-3 fatty acids, like fish, are to be included. The foods to be avoided are eating overly refined processed foods (especially refined flours and sugars), high-fat meats, and saturated fats.

However, there is no requirement to count your calories or limit your intake of food. Dieters of the South Beach Diet are told to eat upto 6 meals a day i.e. breakfast, lunch and dinner with small snacks in between each meal.

Canine Diabetes Symptoms

Cells in the pancreas make the hormone insulin, if the cells stop producing enough insulin or if the cells in certain body tissues become resistant to the action of insulin, Diabetes mellitus will be the result. Diabetic animals are unable to control their blood sugar, they have hyperglycemia (blood sugar is to high). The cause of the disease is a mystery but chronic pancreatitis and heredity have been suggested as possible causes.Symptoms: Symptoms include but are not limited to: Drinking more, urinating more, weight loss, increased appetite, dehydration, and sudden cataract formation. If diabetes remains uncontrolled the animal may become ketotic - cells begin to use fat as fuel for energy production, ketone bodies then begin to accumulate in the blood. If your dog is ketotic it may have these additional symptoms: depression, weakness, vomiting, rapid breathing, and the breath may have an odor of acetone to it. If your dog has any of these symptoms see your veterinarian immediately.The normal blood glucose level in dogs is between 60 and 120. Most glucometers will results of up to 360 but I have seen some dogs whose glucose levels were so high the meter couldn’t register it. If an abnormally high glucose level is found, the dog is usually kept for several days while the levels are monitored every one to three hours. If the glucose levels continue to remain elevated the veterinarian will discuss treatment options with the owner. It will be ultimately up to the owner as to whether the pet is euthanized or placed on a special diet such as Hills w/d while also given injections of insulin. Although there are oral diabetic medications for humans and cats, there is none available for dogs at this time. Deciding to go with the treatments and monitoring of blood glucose levels requires a serious commitment on the part of the owner.Some symptoms may require very high dosages of insulin injections. Veterinarians typically perform an ACTH stimulation test to gauge insulin sensitivity. Insulin sensitivity is commonly found in dogs with chronic infections or chronic kidney failure. Hopefully, the canine owner is able to notice some of the canine diabetes symptoms before these chronic disorders are in effect. In some dogs, even large doses of insulin are used up quickly and become less and less effective over time. Shifting the dosage to a longer acting or more frequent application may be the answer.A general appearance of being “off” perhaps accompanied with weight loss, appetite generally remains unchanged. The dog may be drinking more than normal and/or urinating more than usual Poor hair and skin condition VomitingUrinating a LotIt stands to reason, if your dog is drinking more, then they’re going to be wanting outside a lot more too. So, although you may not notice the increased water intake right away (as it can be very gradual), you’ll certainly be made aware of the increased need to urniate (think revolving door).Your Dog May Develop “Sweet Breath”Most of us dog owners will complain of a dog’s “Bad Breath“, so you’ll most likely notice if the breath takes on a “sweet” smell. This is a sign that your dog’s Blood Sugar Levels have risen to high and need to be brought under control.You are to consider it proper reflection. Saunders, and call the case; and the symptoms of canine diabetes garden, and by a fire in Leaplow. We have had their studio in her own coterie for taste and of its details, few of us. He sent me, and had an symptoms of canine diabetes like symptoms of canine diabetes outcries of devils.

Diabetes Mellitus – A Disease That´s Worth Knowing About

Diabetes mellitus can also be referred to as ‘diabetes’. Experts feel that this is a syndrome that can be characterized by abnormal levels of blood sugar and disordered metabolism. The disease results from reduced levels of the hormone insulin with or without resistance of the body towards effects of insulin.The symptoms of existence of this disease include frequent urination, increase fluid intake, weight loss, blurred vision and lethargy or fatigue. One may not experience these symptoms if the blood sugar is only mildly increased. A) There are three primary forms of diabetes as mentioned below:a) Type1 diabetesb) Type2 diabetesc) Type 3 diabetes or gestationalAll the above mentioned three types of diabetes are caused by different reasons. The main reason for occurrence of the above mentioned three types of diabetes remains inability of pancreas’s beta cells to produce adequate insulin in order to prevent triggering of the condition known as hypoglycemia. B) The cause, however are different for the occurrence of all three types of diabetes. a) Type1 diabetes:This occurs due to destruction of autoimmune tendency of pancreatic beta cells. b) Type2 diabetes:The disease can be easily characterized by resistance of insulin in tissues. This results in the requirement for higher amounts of insulin. The final result is diabetes that develops when beta cells are not able to meet the demand of insulin amount.c) Gestational diabetes:It is quite similar to type2 diabetes. When it comes to involving resistance of insulin, the hormones of pregnancy can also result in resistance of insulin. This type of diabetes usually gets resolved as soon as the birth of baby takes place. Type1 and Type2 diabetes are chronic conditions. There is no permanent cure for these conditions.The treatment of diabetes can be done only via injecting insulin. Experts mean that dietary factors and certain lifestyle changes are also required for better treatment effects. When it comes to Type2 diabetes the management of the disease can be effectively done via combining dietary treatment, injections, tablets and insulin supplements.The production of insulin is from natural sources like porcine pancreas. However, most insulin widely used these days are produced via genetic engineering. This is either done as a direct copy of human insulin or same insulin in conjunction with modified molecules that provide different onset and action duration. The same insulin can also be obtained via a specialized pump that provides insulin via changeable catheter. All three types of diabetes have certain signs and symptoms so that one can identify the disease in the body. C) Here are some of the signs and symptoms of diabetes to facilitate you to detect the traces of this disease as early as possible.a) Rapid weight loss can be seen in Type1 diabetes.b) Type2 diabetes can be characterized by changes in the shaped of the lenses of the eyes and blurred vision. c) People with Type1 diabetes may also suffer from diabetic ketoacidosis or DKA. It is an extreme state of metabolic dysregulation. It is usually characterized by a typical smell of acetone in the patient’s breath. d) Other symptoms include polyuria, Kussmaul breathing, vomiting, nausea, abdominal pain, vomiting and several states of consciousness or arousal. In certain severe cases, coma may also follow leading to death. Remember that it is very important to treat diabetes mellitus to avoid serious health complications.

It seems like everywhere I travel I continue to hear the five diabetes myths. The myths are circulating from one generation to the next. Everyone seems to believe these folklores. I have decided to take all of the mystery out of these myths and give you what actually works with the new technology today.

1. Sugar causes diabetes. How many times have you heard this one? I lost track of how many times someone has either asked me or made a statement of this. This is a myth, and the truth is, consuming a lot of sugar does not cause diabetes. Someone did not get diabetes by becoming a cookie monster. Type 1 diabetes is a result of autoimmune damage to the insulin-secreting beta cells of the pancreas. The insulin secretion is not enough or completely absent. Therefore, the hormone insulin is injected or administered via pump. Type 2 diabetes is a result of a metabolic syndrome. People with Type 2 produce their own insulin but are unable to utilize it properly. It most often affects men, women and children who are overweight. This no longer is “adult-onset diabetes.” Children are getting Type 2 diabetes at an alarming rate.

2. If you do have diabetes, you cannot have any sugar, it must be sugar-free. This is a myth, and the truth is our bodies not only recognize sugar, but they know how to use it. For me, personally, wheat raises my blood sugar more than white sugar. If you do want a safe sugar substitute, I would recommend vegetable glycerin.

3. I can no longer have too many carbohydrates. This is another myth. It is not how much carbohydrate, but what type that makes the difference. Actually, some foods that are low on the glycemic index get in the way of good insulin function. Some foods can lower one individual’s blood sugar but increase another’s. Are you eating beneficial foods or avoid them?

4. Exercise always lowers blood sugar. This myth has been around for a long time. However, if the body does not have enough insulin for proper glucose utilization, exercise will raise your blood sugar. If your blood sugar is over 200mg/dL before exercising, the exercise will only make your blood sugar go higher. When the body is conditioned and there is enough insulin, the blood sugars will lower. Physical exercise is one of the important aspects to living as if you do not have diabetes.

5. You can no longer live a “normal” life after being diagnosed with diabetes. This myth is one of the strangest ones. I believe that once you bury Type 1 or 2 diabetes you can live a happy and healthy normal life. My life has been better than normal! Nick Jonas is a 14-year-old living a normal life after being diagnosed with Type 1 diabetes in November 2005. Nick is a member of the Jonas Brothers Band. He has said, “At first, I was worried that diabetes would keep me from performing and doing everything a teenager likes to do, but my career is really ramping up.” Way to go Nick! Best wishes for a great life!

About the author: Julie Wanner Rossetti is the author of Diabetes Can Be Sweet … Once You BURY It, and President of Diabetes Done Right, where she specializes as a diabetes consultant. Visit Diabetes Done Right

How many of you consider the importance of sleep in relation to fat-loss, injury prevention and recovery, lack of focus, and overall health and vitality?

According to a study published in the Lancet Medical Journal (1) chronic sleep deprivation may speed the onset or increase the severity of age-related conditions such as type 2 diabetes, high blood pressure, obesity, and memory loss.

Just one week of sleep deprivation altered subject’s hormone levels and their capacity to metabolize carbohydrates.

During sleep deprivation the researchers found that the men’s blood sugar levels took 40% longer to drop following a high-carbohydrate meal, compared with the control group (well rested group).

Their ability to secrete and respond to the hormone insulin (which helps regulate blood sugar) dropped by 30%.

Additionally, the sleep-deprived men had higher night-time concentrations of the hormone cortisol, (hormone released in response to stress), and lower levels of thyroid-stimulating hormone.

These raised cortisol levels mimic levels that are often seen in older people, and may be involved in age-related insulin resistance and memory loss.

So with that in mind here are some helpful tips to getting a good night’s sleep:

1. Get to sleep by 10.00 pm if possible ‘ as most of the physical repair in your body takes place between 10 pm and 2 am. For example the gallbladder dumps toxins during this period. If you are awake then your liver is being overworked and perhaps sending toxins into your bloodstream.

2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath and then reading a book or listening to soothing music. Some studies suggest that soaking in hot water before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated.

3. Create a sleep-conducive environment that is dark, quiet, comfortable, cool, and without interruptions. Design your sleep environment to establish the conditions you need for sleep. Also make your bedroom reflective of the value you place on sleep. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and serotonin (growth and immune boasting hormones).

4. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving.

5. Avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

6. Keep the light off when you go to the bathroom at night. As soon as you turn on that light you will immediately cease all production of the important sleep aid melatonin.

7. Eating a high-protein snack several hours before bed works for many (but not all as it depends on metabolic type). This can provide the L-tryptophan needed to produce melatonin and serotonin. Also eat a small piece of fruit. This can help the L-tryptophan cross the blood-brain barrier.

8. Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others. Additionally grains will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

9. Exercise regularly. It is best to complete your workout at least a few hours before bedtime. In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed will make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to begin to drop. A cooler body temperature is associated with sleep onset.

10. Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body does. A study has shown that this reduces night waking.

11. Remove the clock from view. It will only add to your worry when constantly staring at it… 2 am…3 am… 4:30 am…

12. Use your bedroom only for sleep and sex to strengthen the association between bed and sleep. It is best to take work materials, computers and televisions out of the sleeping environment.

13. Using dimmer switches in living rooms and bathrooms before bed can be helpful.

14. Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed.

15. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake as caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep.

16. Avoid nicotine (e.g. cigarettes, tobacco products). When smokers go to sleep, they experience withdrawal symptoms from nicotine, which causes sleep problems.

17. Avoid alcohol close to bedtime. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.

18. Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary.

19. Avoid drinking any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.

20. Sleep on a comfortable mattress and pillows. Make sure your mattress is supportive and have comfortable pillows. Make the room attractive and inviting for sleep but also free of allergens that might affect you and objects that might cause you to slip or fall if you have to get up during the night.

21. Listen to white noise or relaxation CDs. Some people find nature sounds like rainfall or ocean waves, or white noise soothing for sleep.

22. Herbs including chamomile and valerian are regarded as natural relaxants.

Happy Sleeping!

Your 3d Coach

Craig Burton

Reference

(1) The Lancet October 23, 1999, 354:1435-1439

Signs Of Diabetes

Diabetes is an insulin-related disease that affects nearly 21 million people in the USA. This grave situation is characterized by the bodys inability to produce enough using the services or insulin. It is the hormone, insulin, which is responsible for hot flashes from glucose into the cells of the body. When blood sugar rises, our health suffers greatly. According to the National Diabetes Information Clearinghouse (NDIC), about 14.6 million people in the USA are diagnosed with the disease, while nearly 6 million people have not yet been diagnosed. In a 2005 NDIC report, the total results with regard to diabetes patients of all ages, from those of the elderly to experience toddlers May symptoms of diabetes. Typically, type 2 diabetes who suffer are usually diagnosed between the ages of 35 and 50. The symptoms of diabetes There are many signs that alert a person that May be suffering from diabetes. Common symptoms of diabetes May occur in bulk or a patient May an exhibition only a few. Whatever the case May, when any of the following diabetes symptoms appear, patients should contact their doctor. Individuals should be on the lookout for: frequent urination, extreme hunger or thirst, blurred vision, sudden weight loss, numbness or tingling in the hands or feet, fatigue, skin too dry, increased infections and slow healing of wounds. People with type 1 diabetes symptoms include nausea, vomiting and / or abdominal pain. Different types of diabetes If you experience symptoms that prove the disease, it will be diagnosed as suffering either type 1 or type 2 diabetes. Type 1 diabetes accounts for 5-10% of diagnosed cases of diabetes where the immune system actually destroys the cells in the body that produce insulin. This type of diabetes May also be regarded as insulin-dependent diabetes or juvenile-onset diabetes. Most people with the disease are diagnosed with type 2 diabetes, which involves the bodys resistance to insulin. Another type of diabetes exists, but only affects 2-5% of pregnant women. It is called gestational diabetes and has the potential to harm the mother and child when they are not treated. From Diabetes When accompanied by regular exercise and proper medication, healthy eating habits can relieve the symptoms of diabetes. Thanks to a balanced diet, filled with a healthy mix of carbohydrates, proteins and fats, good nutrition can be used as a defence against the symptoms associated with diabetes. Acceptable foods include fruits, vegetables, whole grains, poultry, beans, milk 2% and lean meats. The fried foods and very sweet foods should be avoided if diagnosis of diabetes. Demand for treatment is important When you think you are exhibiting symptoms of diabetes, an immediate visit to a doctor is required. The reason is that when diabetes is not treated, a host of debilitating health problems follows closely. Since foot problems tend to affect diabetics, there are many concerns in this area, including infection, gangrene and amputation. The eye problems are also common in people with diabetes. When left untreated, blindness May occur. Other health problems associated with diabetes untreated symptoms include heart disease and renal failure. The disease is so serious that it is a major cause of death in the USA.