Whether you're going out for a walk or a run, to the gym to lift weights, or to the pool to swim a few laps, the self-affirmation involved in the concept of "going out" or "going to" something for ...View Article
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Lowering the Risk Factors of Obesity, Diabetes, and Heart Disease
Huntsville Madison Jones Valley Decatur
Toll Free 1-800 GoChiro or 1-800-462-4476
Dr Greg Millar, DC; Dr Ken Randolph, DC
Dr Dana Berthiaume, DC; Dr Justin Walbom, DC
|Lowering the Risk Factors|
|Diabetes is a dangerous health problem. In adults, diabetes is often a result of long-term nutritional neglect and abuse.
Many people make the mistake of not eating breakfast. Instead they grab a high-calorie donut or a candy bar later in the morning when they're really, really hungry and running on fumes due to lack of proper fuel. Unfortunately, this snack causes insulin to dump out of the pancreas into the bloodstream, as the body attempts to process the surge in blood glucose from the snack we just ate.
This pattern is repeated throughout the day. A graph of the average person's blood sugar levels would show sharp spikes - both highs and lows - in every 24-hour period. Eventually, the insulin-producing cells in the pancreas wear out. The result is consistently high levels of blood glucose which is called diabetes.
Diabetes may cause severe eye problems, severe kidney problems, and severe circulatory problems. It is associated with obesity, heart disease, and increased mortality. Not good.
The most obvious preventive strategy is to ensure that blood glucose levels are steady throughout the day. This is actually pretty easy to do. All that's required is to develop healthy eating habits and do regular exercise.
Eat breakfast - a 1/2 cup of cottage cheese mixed with a 6-ounce cup of yogurt is all you need. Eggs are also a great option for breakfast and will help to keep your blood sugar more balanced.
Always include some protein at every meal - and include some healthy fats like organic pastured butter, or organic virgin coconut oil.
No sugary/high carbohydrate between-meal snacks - Instead try a bit of turkey or some raw, organic nuts such as walnuts or almonds.
Regular exercise that is challenging and fun - build-up gradually and be consistent. It doesn't have to take a lot of time. Short bursts of high intensity movement is generally better for you than doing extended lower intensity aerobic workouts. Check with your doctor to make sure starting an exercise program is okay, and start out doing less than you think you can, increasing slowly. The most important thing is to start moving and do something, even if it's just taking a short walk. You can always add in short bursts of higher intensity later on, when you're ready.
Obesity, diabetes, and heart disease are affecting more and more people every year in the US. Recent statistics show that a whopping two-thirds of Americans are overweight or obese. Perhaps even more disturbing is the fact that thirty percent of American children are obese.
The diabetes statistics are almost as grim, with approximately 21 million Americans suffering from diabetes. What used to be a rare disease caused by a genetic predisposition - Type I diabetes - is becoming increasingly prevalent and now effects one child out of every 500.1
In America, 72 million adults have high blood pressure. These are shocking statistics, considering that U.S. health care expenditures totaled $2.6 trillion in 2010. That's 2.6 TRILLION dollars.
As Americans, we're getting less healthy by the day. The good news is there are many things we can do to reverse these trends. There is real action that every American, young and old, can take to support and protect their health and well-being. These action steps all focus on lifestyle - the choices we make each and every day.
The first step is an honest self-assessment. When was the last time I exercised? Does my clothes size increase every couple of years? How many times during the week do I eat fast food? When was the last time I ate an apple instead of half a box of cookies?
Regardless of the answers, it is possible to become healthy and fit again, whatever your current circumstances. You CAN lose 10 or 20 or 30 or however many pounds. You CAN climb stairs without getting out of breath. You CAN regain the youthful glow of vitality. You CAN be vigorous and proud of your body, rather than worrying about what's going to be the next thing to break down.
Healthy eating and regular exercise are essential parts of the solution to combating obesity, diabetes, and heart disease.2,3 These practices have the magical effect of resetting your metabolic clock - your body shifts from a pattern of storing fat to a pattern of burning fat.4 Over time, with a nutritious food plan and consistent exercise designed to rev up your metabolism, you even burn fat while you're resting! Your body is very smart. You just have to treat it right.
Your Millar chiropractor is a wonderful asset - both as a health care practitioner and as a guide - on your journey toward fitness and wellness. Your Millar chiropractor has extensive resources available on practical nutrition and how to design a supportive food plan. He or she has deep knowledge regarding the types of exercises and activities that will be right for you.
You and your chiropractor can design an exercise program that will be both fun and rewarding. Working together, you'll be maximizing your health and vitality. You will begin to fulfill a way of living that will support you in being healthy and well for years to come.
1Laffel L, et al. (2005). Treatment of the child and adolescent with diabetes. In CR Kahn et al., eds., Joslin's Diabetes Mellitus, 14th ed., pp. 711-736. Philadelphia: Lippincott Williams and Wilkins.
2Lindstrom J, et al: Sustained reduction in the incidence of type 2 diabetes by lifestyle intervention: follow-up of the Finnish Diabetes Prevention Study. Lancet 368(9548):1673-1679, 2006.
3Orchard TJ, et al: The effect of metformin and intensive lifestyle intervention on the metabolic syndrome: the Diabetes Prevention Program randomized trial. Ann Intern Med 142(8):611-619, 2005
4Yannakoulia M, et al: A dietary pattern characterized by high consumption of whole-grain cereals and low-fat dairy products and low consumption of refined cereals is positively associated with plasma adiponectin levels in healthy women. Metabolism 57(6):824-830, 2008
Dr Greg Millar, DC CCEP; Dr Ken Randolph, DC; Dr Dana Berthiaume, DC; Dr Justin Walbom, DC;
For Information or Appointments at any office call Toll Free 1-800 Go Chiro 1-800 462-4476