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When you wake up in the morning, complete the following statement: “Today, my goal is to ….”
Make a list of your personal goals, big and small. Check it often to monitor your progress. Remember to celebrate every small goal that you accomplish along the way. Organize your life around your goals and you will achieve them.
Stimulate your brain. Stay sharp and ignite your creative mind. Challenge yourself mentally. Take a class to learn something new. Find a hobby that gives you a creative outlet.
Stimulate your muscles. With modern technology, kids have forgotten how to play physically. Obesity in all ages is on the rise. Your body is designed to move. Make a commitment to be more active.
Get family and friends involved in an activity with you. Visit a cultural site, take dance lessons, go for a hike or play soccer at the park. Turn off the TV and computer, get moving and experience the real world.
Smiling and laughing are contagious as well as being amazingly good for us. They are great antidepressants.
Laughter has many benefits. It enhances the body’s immune (defence) system, relieves stress, reduces blood pressure, reduces pain, increases endorphins (the body's natural painkillers), and improves lung capacity and oxygen levels.
Take life less seriously and lighten up. Do not beat yourself up if things are not going your way. Learn from your mistakes. Find a positive in every situation.
Plan to do something just for fun at least once each week. Smile and the world will smile with you.
Sit in silence for at least 10 minutes each day. Relax and clear your mind. Close your eyes and practice breathing deeply.
Make time just for yourself. Have a warm and relaxing bath or read a book. Give yourself time to unwind, especially before bed.
Try to get to bed a half hour earlier tonight.
In our fast paced society, most of us give up sleep to get everything else done. As a result, we rob ourselves of much needed sleep. To be at your best, try to get seven to eight hours of sleep each night.
With more sleep, you function better both mentally and physically. You will feel sharp and alert, which helps in avoiding injury. You will have more energy and be more productive.
Most of us do not drink enough water. Drink at least six to eight glasses of water a day. Fluids like decaffeinated teas, juice and milk count too.
Do not wait until you are thirsty to drink, especially on a hot summer day. Drink plenty of water before, during and after exercise. If fighting a seasonal flu bug or cold, drink extra fluids. Keep your body hydrated to function at its peak.
Just like a car, your body needs fuel to run. It cannot perform at its best on empty. Start your day on the right track by eating breakfast. Breakfast does not have to be big, just healthy. It is actually better to eat healthy, smaller regularly spaced meals or snacks throughout your day.
“Millions of people could delay diabetes for years and possibly prevent the disease altogether if they lost a modest amount of weight through diet and increased physical activity,” says Dr. Griffin Rodgers, Director of the National Institute of Diabetes and Digestive and Kidney Disease.
Type 2 diabetes is linked with a poor diet and lack of exercise. Study findings support the fact that lifestyle changes at any time can help prevent type 2 diabetes or reduce its effect.
Talk with your doctor before starting a weight loss program. Professional advice and education about diet from a registered dietitian can also help. Monitor your blood glucose to find out how your body is responding to a change in eating habits.
Stay away from fad diets, as they are not effective in the long term. If you try one, it is likely that you will eventually gain all your weight back and more. Practise portion control by eating less.
Make healthier food choices. Use Canada’s Food Guide to Healthy Eating as a reference. Colour your world with fruits and vegetables, and cut back on junk food. Eat more foods that grow on trees and plants, and less made in plants.
Exercise makes the heart, lungs, muscles and bones strong, burns calories and helps prevent and treat injury and diseases.
If exercise is new to you, consult with your doctor. Find out what is safe for you. Start slow and build gradually. Exercise does not have to be difficult or expensive. Put on a pair of running shoes and go for a walk.
If low blood glucose interferes with your exercise routine, try eating a snack before you exercise. Carry a quick carbohydrate source such as fruit juice with you. Wear your medical alert bracelet or necklace in case of an emergency.
Learn how your blood glucose responds to exercise – everyone’s body is different. To do this, check your blood glucose levels before and after exercising. Keep track of your accomplishments and your body’s response. This helps you to see the benefits and to stay motivated.
A certified fitness trainer can design an exercise program specific to your needs. You will get results faster when exercising with a trainer than by exercising on your own.
After just a month of exercising consistently, you can see many health benefits. Your cholesterol level and your weight will be lower. You will not feel winded after climbing a flight of stairs. You will have more energy. Your clothes will fit better and your self-esteem will improve.
An active lifestyle improves your health, helps you to manage stress and gives you a more positive outlook on life. There are just too many benefits to list. Exercise is definitely a great way to start on your path to a better you.
If you are managing diabetes, or trying to prevent it, emphasize the letter E. Put positive Energy and Enthusiasm into all that you do. Encourage and feel Empathy for others. Most important, remember to Eat right, Exercise and Enjoy life.
FAMILY HEALTH is written with the assistance of |
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Articles in the Diabetes section of Family Health OnLine are sponsored by:
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