Managing Diabetes At Home With Massage Therapy
How Massage Benefits Diabetes Care
While massage therapy is reputable for its effectiveness with pain management, injury recovery, and stress reduction, did you know that is may also benefit discomforting and dangerous symptoms associated with diabetes?
Over 30 million people in the U.S. have diabetes according to the American Diabetes Association, with over 80 million people existing in a pre-diabetic state. Diabetes is extremely common among seniors with roughly 1 out of 4 adults over the age of 65 having it, and for the large percentage suffering from Type II diabetes, it is almost completely preventable.
What Is Diabetes?
Understanding how the body breaks down food and absorbs nutrients is vital to understanding diabetes. When you eat and drink, the carbs you ingest are broken down and the glucose inside them released into the bloodstream. As this happens, your body cues the pancreas to produce insulin, a hormone which helps cells in your blood absorb glucose for energy. When the body is unable to properly metabolize glucose in the bloodstream, blood sugar levels rise (hyperglycemia) causing myriad symptoms including:
Frequent urination
Fatigue
Extreme thirst or hunger
Sores that won’t heal
Weight loss
Headaches
Trouble concentrating
If the pancreas does not produce enough insulin, or if the cells become insulin resistant because of chronically high concentrations of glucose in the bloodstream, diabetes results. Left untreated, diabetes can lead to nerve damage, vision loss, amputation, stroke, dental disease, heart disease, skin infections, depression, hypertension, food circulation issues, and more.
Benefits of Massage for People with Diabetes
While common treatments for diabetes include pharmacological intervention (synthetic insulin for people with Type I, and drugs like Metformin for people with Type II), a growing body of evidence is revealing how massage may aid symptoms as well. For people with diabetes, massage therapy:
Boosts Blood Circulation
The pulling, pressure, and squeezing of massage therapy facilitates an internal increase in blood flow to vulnerable tissues, helping flush out lactic acid and other built up waste byproducts. Improved blood circulation helps deliver vital nutrients and oxygen to damage and congested muscles, and for someone with diabetes, this could mean helping the cells in the blood more readily absorb glucose for energy. Enhanced insulin utilization not only helps lower blood sugar, but can reduce high blood pressure and augment other bodily functions as well.
Restores Nerve Functionality
The nerve pain (like feelings of pins and needles) and loss of sensation associated with diabetes can be debilitating. Diabetic neuropathy most often times affects the legs and feet, while severe cases may disrupt normal bodily functions associated with digestion, heart rate control, and continence. So how does massage therapy help? Techniques aligned with shiatsu massage, for example, can help restore nerve functionality through enhancing blood flow, diminishing painful sensations, and decreasing stress hormone production which may help lower blood sugar.
Breaks up Scar Tissue
People with diabetes will have to consistently monitor blood sugar levels by pricking themselves, or administer insulin injections, may experience a buildup of scar tissue around vulnerable injection sites. Massage therapy can help break up scar tissue which is causing pain or limiting mobility. Foot massage was shown in a 2017 study as well to improve balance and functional mobility, which when incorporated into an overall treatment plan, may motivate more physical activity that can help diabetes patients lower their blood sugar.
Enhances Range of Motion
As the side effects of Type II diabetes can be largely weaned through a healthy diet and lots of exercise, promoting an active lifestyle is a must. Like with other conditions including arthritis, massage therapy can help loosen stiff joints, relieve muscle tension, and improve the elasticity of muscles and connective tissues. These positive benefits can improve range of motion, enhance mobility, and allow someone with diabetes to avoid sedentary habits, and instead tackle physical fitness each day to benefit their own health.
Also Read: Diabetes Diet Tips
Improves Mood and Stress Levels
The stress and anxiety relief associated with massage therapy easily bleeds into diabetes management, as having a chronic condition can take its own mental toll. Relaxing the nervous system, alleviating muscle tension, and fostering a keener mind-body awareness for someone with diabetes can not only complement an established treatment plan but may also address the mental fears and roadblocks associated with why a person with diabetes overeats or avoids physical exercise.
You Might Also Like: Home Remedies For Diabetes
In addition to massage, experts recommend natural remedies like quitting smoking, addressing high blood pressure, topical ointments and creams, as well as wearing compression sleeves to aid circulation – check these out. The most important preventative measure someone can take to fortify their body against developing diabetes is to eat a balanced diet and exercise regularly. Massage therapists can incorporate mindfulness practices like deep breathing and meditation into a specialized therapy tailored towards diabetes patients, knowing that the work of their hands can make a huge difference in extending the life and wellbeing of their client.
*All the info shared in this article are views of the writer, website does not take responsibility of authenticity of the information shared in the articleDiet Tips To Manage Constipation | Natural Remedies For Constipation
Basic Tips About Constipation Remedies
As digestive problems go, constipation is one of the most common complaints in North America today. Today, more than ever, there is a huge demand for safe and effective constipation remedies. A great deal of constipation can be attributed to the abundance of fast food and processed foods available in supermarkets.
Depending on the individual it is normal to have more than one bowel movement a day or even as few as 3 a week. However, if your stool is hard and dry and you pass it less than three times a week you are in need of one of the many constipation remedies available. Irregular bowel movements might also cause you to feel discomfort and slightly bloated and you will probably be straining in the course of bowel movements.
Despite the fact that constipation may affect anybody, it’s a lot more frequent in females as well as in individuals in their 60′s. In addition, it is likely to happen while being pregnant, following giving birth or surgical procedures, with specific drugs for example: pain killers, along with some other various health concerns. Under these conditions do not take any constipation remedies without first consulting your family physician.
Fiber From Natural Sources
An eating plan lacking in soluble fiber may possibly be involved in bowel irregularity. Insoluble dietary fiber, which moves through the system practically unaffected, provides stools volume and a smooth texture and consistency, causing them to be much easier to pass.
Natural foods that happen to be an excellent source of insoluble dietary fiber consist of whole grain products, fresh fruits and veggies. Consider adding whole wheat bran and breads made from the whole grain to your daily diet. Brown rice is also a great source of natural fiber and one of the healthier constipation remedies.
Soluble dietary fiber melts in water and turns into a gel within the intestinal tract. Constipation remedies can be found in dried fruits such as figs, apricots or prunes. These can be added to the lunch bag and make excellent snacks.
Psyllium Husks and Flax Seed
As constipation remedies go, there is nothing as easy as adding a couple of spoonfuls of flax seeds to your meal. Psyllium is also another effective plant source home remedy as the husk is an insoluble fiber and can be found in over the counter remedies like Metamucil.
Too much too soon can lead to excessive gas and internal discomfort so use moderate amounts initially until your body adjusts for optimal constipation relief. If you don’t drink enough water while taking these constipation remedies you may find your condition may worsen.
Avoid Food That Causes Constipation
Stay away from fried foods that are usually high in saturated fat. Fat slows down the time food travels through the intestines.
Avoid foods that form mucus, which are also notorious for slowing the transit time of waste matter. Foods that increase the production of mucus include fried and processed foods, all dairy products, chocolate, and refined flours.
Abstain from caffeine and alcohol, because they’re hard on the digestive system and are also dehydrating. If you’re experiencing constipation, avoid them entirely. However, when you become regular again, then you can incorporate them back, but slowly.
Diet Tips For Constipation Relief
For feeling fresh, Healthy and focused all the systems in the body must function properly, the co-ordination among the systems is also great importance. Proper functioning of digestive system and excretory system ensures the digestion of food, absorption of nutrients and elimination of toxins from the body this leaves you feeling fresh, light, energized and focused.
- Taking Lemon juice in warm water will help in stimulating bowel movements
- Fruits Like Papaya and Orange are good for easing bowel movements
- Prefer to eat the fruit in natural form rather than juicing it
- Drink plenty of water
- Eating Prunes is the old school remedy that really works in relieving constipation, it is rich in fibre content and it also has properties of a mild natural laxative
- Eat in regular intervals and chew food properly, healthy eating habits certainly help in better functioning of digestive system.
- Avoid eating deep fried food
- Eat high fiber food and three balanced meals everyday
- Avoid eating highly refined food like cakes and biscuits
- Include Lentils and Legumes in your diet
Try home remedies for constipation like Garlic, flax seed oil and Aloe Vera Juice
Bottom Line
Eating a balanced meal in proper routine and maintaining a physically active lifestyle will help in improving overall digestive health. Adding good amount of fiber to daily diet and avoiding frequent binging in highly refined food and deep fried junk food are some healthy eating habits that will maintain proper functioning of the digestive system
Smart Ways to Limit Salt Intake to Fight Hypertension
When it comes to tackling hypertension, millions of Americans are recommended to modify their diet (in addition to increasing their physical activity). Why does diet play such an important role in lowering risk for high blood pressure and even reversing it altogether?
Much of the culinary equation comes down to sodium, or as many Americans consume it, table salt. Biochemically speaking, sodium works in conjunction with potassium as electrolytes which help maintain the delicate water balance of the cells in your body.
Over 90% of your blood is comprised of water molecules which are essential to helping transport nutrients and oxygen, regulating your temperature, supporting waste excretion, and giving life to your cells. Water finds its way in and out of your cells through osmosis, and when there is too much fluid in the bloodstream, the kidneys pull it out through the cell’s semipermeable membranes and channel it into the bladder to be excreted.
When you over-consume salt, sodium builds up in your blood stream causing you to retain fluid thus adding more and more stress to the kidneys as they have to work harder and harder to filter it out. The strain on the critical blood vessels around the kidneys as well as the increase in blood volume cause your blood pressure to shoot up to dangerously high levels.
The higher your blood pressure (the force at which blood moves through your arteries) goes, the more pressure it places on vulnerable blood vessel and artery walls, and the harder your heart has to work to keep blood circulating. Chronic hypertension leads to heart disease, stroke, and other life-threatening conditions.
So in a country where the average American consumes 2 to 3x as much salt as is recommended, is it possible to successfully limit sodium intake? Absolutely! Don’t miss these 3 helpful ideas:
Prepare Whole Foods
Nothing will save your diet quite like preparing your own meals from whole foods like fresh fruits and vegetables, whole grains, and lean meats. Many pre-packaged and processed foods contain high amounts of sodium (and sugar, bad fats, etc), and make it harder to track how much salt you are truly eating. Executing your own healthy meals by hand not only makes you more accountable to what you eat, but ensures they you are taking more vitamins, minerals, and antioxidants naturally than you are table salt.
Read Nutritional Labels
Want to know how much sodium you are consuming? By law, the companies who make your food have to tell you so do the right thing, turn your can, box, or whatever it is over, and read the nutritional label. 1 cup of Campbell’s Tomato Soup, for example, has over 900 mg of sodium in it – that’s over half of your daily recommended allotment. Combine that with a grilled cheese made with salted butter and you’re definitely over your limit with only one meal. You can learn a lot by reading the nutritional label on the packaged foods you buy, don’t ignore them!
Be Smart About Eating Out
Unfortunately, when a restaurant prepares your food, you’re going to know less about its actual nutritional properties than if you were to prepare it yourself, so be ready to ask after nutritional data when ordering out, or simply know the basics of high sodium foods. On average, a fast food burger with fries will have close to if not more than your daily recommended amount of sodium (1,500mg). One slice of pizza could have upwards of 600mg of sodium, especially if it has extra cheese or salty meats on it. And one bagel could even have over 400mg of sodium in it.
Learning to track your blood pressure at home with a digital blood pressure monitor is a first step in taking control of your health to lower your risk of heart disease. Combined with moderate routine exercise and a salt-limiting diet, you will be well on your way to tackling hypertension for good.
Natural Home Remedies for Arthritis Pain : Turmeric | Ginger | Omega-3 Fatty Acids
Looking for a cure for arthritis pain and joint inflammation? You’re not alone. An estimated 1 out of 5 people in the U.S. are diagnosed with some form of arthritis (there are over 100 different types of arthritis), from children to older adults.
What causes arthritis? For some, it is a breakdown in the cartilage that helps cushion and protect joints from the pressure placed on them. For others, it is an autoimmune disorder where the body mistakenly attacks itself and limits the amount of lubricating joint fluid the soft tissues can produce for the joints.
When it comes to tackling arthritis pain for good, a comprehensive evaluation from your medical provider plus these home remedies and natural treatment plans can put you on the right path:
Weight Loss
Even a minimal amount of weight loss can make a difference when it comes to mitigating the painful inflammation of arthritic joints. Reducing intake of processed and packaged food helps to start a detoxification process in the body, limiting sodium, sugar, and carbs that are prone to packing on the pounds. Increasing uptake of whole grains, fresh fruits and vegetables, lean meats, and healthy fats can fuel a balanced diet which when coupled with regular exercise makes for arthritis relief. Relieving internal stress on weight-bearing joints like the knees and feet can minimize painful inflammation.
Yoga Can Be Helpful
While movement and muscle stimulation might seem like an over exertion of arthritic limbs, turns out the opposite is true. Low-impact exercise like what you find with yoga practice has actually been shown to help loosen stiff joints, relieve muscle and joint inflammation, as well as reduce stress levels (which may be brought on by arthritis pain). The gentle flowing stretching, mindful meditation, deep breathing, and strength-building poses make yoga practice accessible and effective, especially for older adults with arthritis pain.
Omega-3 Fatty Acids
You may have heard that Omega-3 fatty acids play an important role in supporting good brain health, but did you know they can tackle the inflammation associated with arthritis too? DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), two specific types of Omega-3 fatty acids found specifically in fish oil, also help combat heart disease, lower blood pressure, and curb over-reactive immune systems. Taking Omega-3 supplements or ingesting appreciable amounts of fatty fish like salmon, trout, and herring may mean the difference between daily arthritis pain or relief.
Turmeric & Ginger
For centuries, spices including turmeric and ginger have been utilized as digestive aids to help relieve indigestion, but more recent revelations have shown them to help fight inflammation associated with arthritis as well. The active ingredient, curcumin, in turmeric is believed to modify immune system responses and prevent joint inflammation by blocking enzymes and cytokines that cause them. Similarly, ginger has been shown to suppress some inflammatory molecules and even switch off some genes that are predisposed to inflammation.
Ice and Heat Therapy
Just like you might apply ice packs or cold compresses to a swollen injury, so does the same method aid joints inflamed by arthritic condition. Ice therapy constricts the blood vessels helping reduce inflammation as well as slow the conductivity of spasming nerve endings sending pain signals back to the brain. Transitioned into heat therapy, heating pads or hot packs applied to stiff joints can help loosen them and improve range of motion. Even warm baths or showers can alleviate arthritis pain.
Bracing/Splinting
Looking for a simple way to stabilize a painful joint like in the hand, shoulder, knee, or foot? Bracing, wrapping, or splinting may just be the solution. For example, an orthotic aid like a thumb brace for arthritis helps support the hand by keeping the thumb in the correct position to limit its movements and reducing internal stress placed on the joint. This helps relieve pain and make it easier to successfully complete day to day tasks which arthritis pain may have been inhibiting.
10 Natural Remedies to Improve Blood Circulation
This article will help you in improving blood circulation with the use of natural remedies and cure.
Did you know that every minute of every day your body has about 6 quarts of blood circulating through it? And that over the average lifetime, the human heart will beat more than 2.5 BILLION times helping to pump and circulate that blood?
While this natural process of the body occurs without any manual trigger from you, it can still be supported and improved with small, proactive steps you take towards a healthier lifestyle. Check out these 10 natural ways to boost blood circulation:
Practice Good Posture
Ditch your sedentary lifestyle of sitting down all day and get up to improve your blood circulation. Not only can bad posture potentially cause back pain, diminished breathing, pelvic tilt, and digestion issues, but it can cut off vital blood supply to parts of your body – especially if you sit with your legs crossed. Sitting up straight with legs uncrossed and feet flat to the floor, lengthening the spine, and keeping shoulders back in neutral alignment with your head and neck, can make a huge difference in your overall blood flow.
Stretch & Exercise
Stretching muscles and exercising routinely (aim for 30 minutes a day) not only lowers risk for heart disease, diabetes, cancer, and cognitive decline as you age, but it improves blood circulation as well. Even low-impact activities like hiking, rowing, cycling, swimming, playing tennis, dancing, and yoga get the heart rate up and cause the heart muscle to pump harder and strengthen over time, reinforcing its ability to circulate blood.
Modify Your Diet
Natural food-based remedies exist which can bolster good blood circulation and they are often inexpensive and easy to add to existing diets. Ginger root and cayenne have been shown to help fight inflammation, aid digestion, and increase metabolic rate. Oranges and other citrus fruits high in Vitamin C help repair and strengthen vascular tissue to promote strong blood flow. And foods high in antioxidants, like chocolate, wine, and blueberries, as well as fiber, like whole grain oats and legumes, help dilate blood vessels and prevent plaque buildup on artery walls.
Get a Massage
Tense, sore muscles, especially in your back and neck, can pinch off blood flow and make it harder for blood to circulate to these vulnerable tissues. Massage (and spinal manipulation) can help reorganize jumbled muscle fibers, loosen joints, realign muscle and tendon groups, as well as break up scar tissue. Massage has even been shown to stimulate mitochondrial production which fuels function and repair in every cell in your body.
Stay Hydrated
Over half of every human body is made up of water, it’s a simple fact. Plasma which makes up over half of the composition of your blood is itself over 90% water. Staying hydrated with at least 8 cups of water a day improves your body’s ability to move blood and helps your muscles and organs function properly. Stimulant beverages like coffee and soda may contain water but can actually dehydrate the body, while fruit juices often contain loads of unhealthy sugar. Sticking with water alone is typically the ticket to hydration success.
Monitor Your Blood Pressure
Understanding your blood pressure and self-monitoring at home is vital to tracking and supporting good blood circulation. Defined as the force at which your body is pumping blood through your arteries, blood pressure can be logged regularly at home with a simple over the counter digital bp cuff you can find in almost any pharmacy or online store. The blood pressure monitor you purchase may take readings on your wrist or upper arm and display them on a large digital screen for you to see.
Manage a Healthy Weight
Managing a healthy weight with exercise and a diet rich in lean proteins, whole grains, fruits, veggies, and healthy fats can help prevent obesity and Type 2 diabetes (which greatly affects circulation). A high intake of sodium, cholesterol, and saturated fats can not only lead to unwanted weight gain but also result in plaque buildup on artery walls, which inhibits circulation and increases risk for heart attack and stroke.
Drink Tea
You’ve likely heard green tea is an antioxidant-rich immunity booster, but did you know those same antioxidants can help improve your body’s ability to circulate blood? Green tea has specifically been shown to help relax blood vessels and protect against blood clots by lowering bad cholesterol levels in the blood.
Quit Smoking
If not for your lungs, do it for your blood circulation. The nicotine in cigarettes is proven to constrict and narrow blood vessels, making it hard for blood to flow through at normal rates. Quitting smoking isn’t easy, but it’s absolutely necessary for your health. Smoking cessation classes and programs are often subsidized by health insurance providers to aid your journey – talk to you doctor today about quitting.
Essential Oils For Improving Blood Circulation
Essential oils which are extracted from the pulp and fibers of certain plants generate myriad natural health and wellness benefits. While lavender and sandalwood have been shown to help relieve stress, it is essential oils like Cypress and Eucalyptus which stimulate blood flow by dilating blood vessels and boosting circulation to areas where they are topically applied.
Stress is also a key component to blood flow – the less stress you feel, the better your body can be circulating blood rich with vital nutrients. Take a warm bath to ease tension and dilate blood vessels, or listen to calming music or try aromatherapy to induce stress relief, at home or potentially at work. Small steps you take now can make a big difference down the line when it comes to your cardiovascular health.