Exercise: For Type 2 Diabetes, an exercise program that combines aerobics and weight lifting

People with type 2 diabetes can significantly lower their blood sugar with an exercise program that combines aerobics and weight lifting, a study reports.

While that regimen is already recommended for Type 2 diabetes, researchers say the study, published in The Journal of the American Medical Association, offers some of the best evidence to date that a combined program offers greater benefits than aerobics or weight lifting alone.

“We can now look at individuals with diabetes right in the face and tell them, ‘This is the best exercise prescription for you,’ ” said the lead author, Dr. Timothy S. Church, director of preventive medicine research at Pennington Biomedical Research Center at Louisiana State University.

The study randomly divided 262 inactive people with Type 2 diabetes into four groups — 73 assigned to resistance training three days a week, 72 to aerobic exercise, 76 to the combination and 41 to a non-exercise comparison group. The study was notable in that almost half the participants were not white, and 63 percent were women. After nine months, participants who did the combination training lowered their blood level of the glucose marker HbA1c to 7.3 percent from 7.7 percent, on average, a drop that corresponds to a significantly reduced risk of heart disease, Dr. Church said.

Brown Rice Reduces Diabetes Risk

Researchers at Harvard Medical School report that replacing 50 grams of white rice daily with the same amount of brown rice lowers the risk of type 2 diabetes by 16 percent, and replacing the same amount of white rice with whole barley or wheat lowers diabetes risk by 36 percent (Archives of Internal Medicine, published online June 14, 2010). Those who ate five or more servings of white rice per week were 17 percent more likely to become diabetic than those who ate less than one serving per month. Those who ate two or more servings of brown rice per week were 11 percent less likely to develop type 2 diabetes than those eating less than one serving of brown rice per month.

White rice causes a much higher rise in blood sugar than brown rice does. The higher the rise in blood sugar, the more insulin is released by the pancreas. Excessive insulin production can eventually stop the pancreas from making insulin which increases risk for diabetes. A high rise in blood sugar also causes sugar to stick to the surface membranes of cells. Once stuck on a cell, sugar cannot get off and is eventually converted by a series of chemical reactions to sorbitol that destroys the cell to cause all the side effects of diabetes: heart attacks, strokes, blindness, deafness, kidney damage and so forth.

White rice is "refined" by removing the bran and germ portions of brown rice, which removes fiber, vitamins, magnesium and other minerals, lignans, phytoestrogens, and phytic acid. All of these nutrients may help to prevent diabetes.

All whole grains are seeds of grasses which have a thick outer capsule that requires extensive cooking to make them palatable. Removing the outer coating or grinding whole grains into flour makes the sugars readily available for rapid absorption and higher rises in blood sugar levels.

A recent issue of the Journal of the American Medical Association carried an interesting article on the use of antibiotics for acute otitis media.

A recent issue of the Journal of the American Medical Association carried an interesting article on the use of antibiotics for acute otitis media (AOM) or middle-ear infection. The reference is: Tumaini R. Coker et al "Diagnosis, Microbial Epidemiology, and Antibiotic Treatment of Acute Otitis Media in Children" - A Systematic Review, in Journal of the American Medical Association, Vol. 304, No. 19, November 17, 2010, pp. 2161-2169.

The objective of the study was to perform a systematic review on AOM diagnosis and treatment with antibiotics.

The conclusion of the study was that antibiotics are modestly more effective than no treatment but cause adverse effects in 4% to 10% of children. Therefore, giving children antibiotics for ear infections does little to speed their recovery while raising the risk of some side effects.

The study found that 80 out of 100 otherwise healthy children would recover from an acute ear infection within a few days if given medication only to relieve pain or fever.

The study found that it does not matter which antibiotic is used to treat an ear infection when antibiotics are warranted. It found older types such as amoxicillin work as well as newer and more expensive antibiotics: indeed, newer antibiotics seem to cause more side-effects.

The study was designed to review existing research on the topic for the American Academy of Pediatrics, which is in the process of revising its guidelines for treating uncomplicated acute otitis media. The pediatricians' group and the American Academy of Family Physicians have suggested that "observation" (i.e. avoiding antibiotics) is an option for treating ear infections in otherwise healthy children between the ages of 2 and 12.

See http://aappolicy.aappublications.org/cgi/content/full/pediatrics;113/5/1451.

Of the three basic types of ear infections, acute otitis media may benefit from antibiotics because it is often caused by a bacteria. However, it can also be caused by a virus, which will not respond to antibiotics. Another type of ear infection, otitis media with effusion, causes a buildup of fluid in the middle ear. That is also caused by a viral infection, against which antibiotics are ineffective.

This is interesting from the perspective of Chinese medicine. The ears are on the Shao Yang area of the body; indeed the Triple Burner and Gall-Bladder channels (Shao Yang channels) course around the ears. In the context of exterior diseases, i.e. diseases caused by external Wind, the Shao Yang stage behaves quite differently than the Tai Yang or Yang Ming stages. The Tai Yang stage is a purely exterior stage when Wind is located on the Exterior of the body, i.e. in the Wei portion. The Yang Ming stage, on the other hand, is an interior stage that occurs when the pathogenic factor has penetrated into the Interior and it has transformed into Heat.

The Shao Yang stage is quite different: it is the stage that is the "hinge" between the Exterior and the Interior. Because of this nature, pathogenic factors can get "stuck" in the Shao Yang stage, bouncing between the Exterior (Tai Yang) and the Interior (Yang Ming). When it is on the Exterior, the patient feels cold; when in the Interior, the patient feels hot: hence the famous "alternation of chills and fever" of the Shao Yang stage.

Another characteristic of the Shao Yang stage, and one that is related to its being the "hinge", is that pathogenic factors can get "stuck" there and remain in the body for a long time. This cannot happen at the Tai Yang stage because, at this stage, either the Wind is expelled or it changes into Heat and penetrates in the Interior. At the Yang Ming stage too, the pathogenic factor is either cleared or it will injure Yin and it will penetrate into the Yin.

Because of the tendency of pathogenic factors to linger in the Shao Yang, this may be a cause for antibiotics not working and for middle-ear infections becoming chronic which, in children, they very frequently do. Moreover, the use of antibiotics may tend to injure the Stomach and lead to the formation of a residual pathogenic factor in the ears that is usually Damp-Heat. A residual pathogenic factor in the ear from the improper use of antibiotics is the most common cause of chronic ear pathology in children.

As a side note: Infants bottle feeding at night get milk in the inner ear channel where it can cause infections. In order to avoid this get the child used to drinking water at night.

Qi'ers

Natural Remedy for insomnia or How to fall asleep easily

I used to have a problem. If ever I need to sleep badly, I will be anxious about whether I can fall asleep and then I become more anxious and therefore even more difficult to fall asleep.

Want to know a way to easily fall asleep without sleeping pills? Simple. Just tell yourself that if tonight I cannot sleep, it will be easier for me to fall asleep tomorrow for then you will be naturally tired and sleepy. And if tomorrow you still can't sleep, tell yourself that the next day it will be even easier. If it so happen you can't sleep the first day, the second day, the third day and so on, there will come a time that even if you don't want to sleep, you can be sure you will fall asleep whether you like it or not. So with that kind of knowledge that you will be able to sleep eventually, will you then be anxious about it? And if you aren't anxious, then don't you think it should be not a problem to fall asleep?

That my friend is my natural remedy for insomnia. Previously, sometimes it could be difficult for me to fall asleep. Not anymore.

Another tip: Supposed you have a number of problems not solved yet and you do not yet know the solution. You are anxious about something. This kind of situation will make it hard for you to sleep for you will then be anxious. Just imagine you have a bag. Imagine you put all your concerns and worries and put them all into the bag and close it. Tell yourself you will not worry about them for the time being. Tell yourself when you awake or when you are ready, then only open the bag and think about the solutions etc.

Now free of worries and anxiety do you think you would be able to fall asleep very easily? So friends, these 2 are my naturalremedies for insomnia and so far it had been working very well not only for me, but also for my son when he said he don't know if he can sleep one night. I gave him my natural remedy and within minutes, he was asleep.

The scientists repressed the activity of the PDE4 enzyme and found that sleep deprivation was then counteracted.

According to researcher Robbert Havekes and his colleagues, there is hope for those suffering from constant sleep deprivation and the connected health effects, such as forgetfulness, memory problems and impaired learning.
Havekes and his colleagues conducted a study in which mice were kept awake for five hours. The mice showed increased levels of the enzyme PDE4 and lower levels of molecule cAMP, which plays a crucial role in the brain’s ability to learn.
The scientists repressed the activity of the PDE4 enzyme and found that sleep deprivation was then counteracted. The lack of sleep caused increased PDE4 activity, which then blocked the activity of the cAMP molecule. Therefore, fewer connections were being formed or strengthened in the brain.
This discovery displays the effect of sleep deprivation and how it can be eliminated. According to Havekes, drugs that stimulate cAMP may make counteracting the effects of sleep deprivation possible, relieving the millions of people suffering from the uncomfortable disorder.

Fatigue is a problem we all face on a daily basis.

Going to class, sitting in the office, staying awake is a job in itself; here are some tips to stay awake.

1. Not Enough Sleep

It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.

Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and PDAs from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

2. Sleep Apnea

Some people think they’re sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed.

Fix: Lose weight if you’re overweight, quit smoking, and sleep with a CPAP device to help keep airway passages open at night.

3. Not Enough Fuel

Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat meals and snacks throughout the day for sustained energy.

4. Anemia

Anemia is a leading cause of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.

Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

5. Depression

You may think of depression as an emotional disorder, but it contributes to many physical symptoms as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a couple of weeks, see your doctor.

Fix: Depression responds well to psychotherapy and/or medication.

6. Hypothyroidism

The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is underactive and the metabolism functions too slowly, you may feel sluggish and put on weight.

Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

7. Caffeine Overload

Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and jitteriness. And research indicates too much actually causes fatigue in some people.

Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.

8. Hidden UTI

If you’ve ever had a urinary tract infection (UTI), you’re probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.

Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

9. Diabetes

In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.

Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.

10. Dehydration

Your fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.

Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout and afterwards drink another two cups.

11. Heart Disease

When fatigue strikes during everyday activities, such as cleaning the house or weeding the yard, it can be a sign that your heart is no longer up to the job. If you notice it’s becoming increasingly difficult to finish tasks that were once easy, talk to your doctor about heart disease.

Fix: Lifestyle changes, medication, and therapeutic procedures can get heart disease under control and restore your energy.

12. Shift Work Sleep Disorder

Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.

Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.

13. Food Allergies

Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you’re eating -- not enough to cause itching or hives, just enough to make you tired.

Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.

14. CFS and Fibromyalgia

If your fatigue lasts more than six months and is so severe that you can’t manage your daily activities, chronic fatigue syndrome or fibromyalgia are a possibility. Both can have various symptoms, but persistent, unexplained exhaustion is a main one.

Fix: While there’s no quick fix for CFS or fibromyalgia, patients often benefit from changing their daily schedule, learning better sleep habits, and starting a gentle exercise program.

Fast Fix for Mild Fatigue

If you have mild fatigue that isn’t linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.t Enough Sleep

It may seem obvious but you could be getting too little sleep. That can negatively affect your concentration and health. Adults should get seven to eight hours every night.

Fix: Make sleep a priority and keep a regular schedule. Ban laptops, cell phones, and PDAs from your bedroom. Still having trouble? Seek help from a doctor. You may have a sleep disorder.

2: Sleep Apnea

Some people think they’re sleeping enough, but sleep apnea gets in the way. It briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed.

Fix: Lose weight if you’re overweight, quit smoking, and sleep with a CPAP device to help keep airway passages open at night.

3: Not Enough Fuel

Eating too little causes fatigue, but eating the wrong foods can also be a problem. Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

Fix: Always eat breakfast and try to include protein and complex carbs in every meal. For example, eat eggs with whole-grain toast. Also eat meals and snacks throughout the day for sustained energy.

4: Anemia

Anemia is a leading cause of fatigue in women. Menstrual blood loss can cause an iron deficiency, putting women at risk. Red blood cells (shown here) are needed because they carry oxygen to your tissues and organs.

Fix: For anemia caused by an iron deficiency, taking iron supplements and eating iron-rich foods, such as lean meat, liver, shellfish, beans, and enriched cereal, can help.

5: Depression

You may think of depression as an emotional disorder, but it contributes to many physical symptoms as well. Fatigue, headaches, and loss of appetite are among the most common symptoms. If you feel tired and “down” for more than a couple of weeks, see your doctor.

Fix: Depression responds well to psychotherapy and/or medication.

6: Hypothyroidism

The thyroid is a small gland at the base of your neck. It controls your metabolism, the speed at which your body converts fuel into energy. When the gland is underactive and the metabolism functions too slowly, you may feel sluggish and put on weight.

Fix: If a blood test confirms your thyroid hormones are low, synthetic hormones can bring you up to speed.

7: Caffeine Overload

Caffeine can improve alertness and concentration in moderate doses. But too much can increase heart rate, blood pressure, and jitteriness. And research indicates too much actually causes fatigue in some people.

Fix: Gradually cut back on coffee, tea, chocolate, soft drinks, and any medications that contain caffeine. Stopping suddenly can cause caffeine withdrawal and more fatigue.

8: Hidden UTI

If you’ve ever had a urinary tract infection (UTI), you’re probably familiar with the burning pain and sense of urgency. But the infection does not always announce itself with such obvious symptoms. In some cases, fatigue may be the only sign. A urine test can quickly confirm a UTI.

Fix: Antibiotics are the cure for UTIs, and the fatigue will usually vanish within a week.

9: Diabetes

In people with diabetes, abnormally high levels of sugar remain in the bloodstream instead of entering the body’s cells, where it would be converted into energy. The result is a body that runs out of steam despite having enough to eat. If you have persistent, unexplained fatigue, ask your doctor about being tested for diabetes.

Fix: Treatments for diabetes may include lifestyle changes such as diet and exercise, insulin therapy, and medications to help the body process sugar.

10: Dehydration

Your fatigue can be a sign of dehydration. Whether you’re working out or working a desk job, your body needs water to work well and keep cool. If you’re thirsty, you’re already dehydrated.

Fix: Drink water throughout the day so your urine is light colored. Have at least two cups of water an hour or more before a planned physical activity. Then, sip throughout your workout and afterwards drink another two cups.

11: Heart Disease

When fatigue strikes during everyday activities, such as cleaning the house or weeding the yard, it can be a sign that your heart is no longer up to the job. If you notice it’s becoming increasingly difficult to finish tasks that were once easy, talk to your doctor about heart disease.

Fix: Lifestyle changes, medication, and therapeutic procedures can get heart disease under control and restore your energy.

12: Shift Work Sleep Disorder

Working nights or rotating shifts can disrupt your internal clock. You may feel tired when you need to be awake. And you may have trouble sleeping during the day.

Fix: Limit your exposure to daylight when you need to rest. Make your room dark, quiet, and cool. Still having sleep issues? Talk with your doctor. Supplements and medications may help.

13: Food Allergies

Some doctors believe hidden food allergies can make you sleepy. If your fatigue intensifies after meals, you could have a mild intolerance to something you’re eating -- not enough to cause itching or hives, just enough to make you tired.

Fix: Try eliminating foods one at a time to see if your fatigue improves. You can also ask your doctor about a food allergy test.

14: CFS and Fibromyalgia

If your fatigue lasts more than six months and is so severe that you can’t manage your daily activities, chronic fatigue syndrome or fibromyalgia are a possibility. Both can have various symptoms, but persistent, unexplained exhaustion is a main one.

Fix: While there’s no quick fix for CFS or fibromyalgia, patients often benefit from changing their daily schedule, learning better sleep habits, and starting a gentle exercise program.

Fast Fix for Mild Fatigue

If you have mild fatigue that isn’t linked to any medical condition, the solution may be exercise. Research suggests healthy but tired adults can get a significant energy boost from a modest workout program. In one study, participants rode a stationary bike for 20 minutes at a mild pace. Doing this just three times a week was enough to fight fatigue.

Try ginger for acting muscles

Ginger has always been known to relieve stomach pains, but new research shows it may also be a pain reliever. A study published in The Journal of Pain has observed the effects of ginger on exercise-induced muscle injuries.
The research demonstrated pain was decreased by a moderate to large degree thanks to daily consumption of ginger. Researchers performed two separate experiments to study the effects of raw or heated ginger on muscle pain induced by exercise on 74 healthy adults. These 74 people exercised in a variety of ways specifically to induce muscle pain over 11 days while taking ginger supplements or a placebo. The results were raw and heated ginger reduced muscle pain by 25% and 23%, respectively.
Researchers explain past studies have shown anti-inflammatory properties in animals which can explain the helpful effects on muscle pains. Though, researchers doubt the helpful effects of heated ginger on muscle pains. The study did not confirm the help of heated ginger compared to regular ginger.