6 Tips to Get Your Energy Back

6 Tips to Get Your Energy Back

 1. Exercise. Move more, and you get more energy. People who take a brisk, daily 30-minute walk are less tired than idle people,. Choose an activity you like, whether it's Zumba, tennis, walking, gardening, or swimming. Do it for at least 30 to 60 minutes a day. If you can't spare that much time at once, sneak in shorter (10-minute) periods of exercise whenever you can. As long as it adds up to 30-60 minutes per day, that's what counts.

Wear a pedometer so you know how many steps you're taking each day. Try to add 500 steps a day until you reach at least 10,000 daily steps,

2. Watch your diet. To keep your blood sugar level steady, eat three healthy meals and a snack during the day. Include healthy carbohydrates from fruits and vegetables and whole grains, as well as lean protein from sources such as beans, tofu, fish, or skinless chicken breasts.

3. Avoid caffeine, especially late in the day. Caffeine can keep you awake and disrupt sleep. It can also make it harder to control your blood sugar, if you overdo it. 

4. Get enough B vitamins. B vitamins help nerve health. If you have nerve problems from diabetes, make sure you're getting these nutrients from your diet (good sources are foods such as fish, poultry, fortified cereals, and eggs) or a supplement. It's a good idea to tell your doctor about any supplements you take, including vitamins, so they can check that you're getting the right amount.

5. Check on your snoring. Many people with diabetes briefly stop breathing several times at night. That's called sleep apnea. Symptoms include snoring, feeling sleepy during the day, having trouble concentrating, and often waking up with a headache or sore throat. Tell your doctor if you, or your bed partner, notice those things. Sleep apnea can be treated, and that could help you get better at night, which gives you more daytime energy.

6. Stay hydrated. You can become fatigued if you're dehydrated. Drink at least 8-9 glasses of fluids a day

6 Things Never to Do to Lose Weight

6 Things Never to Do to Lose Weight

1.Starvation, Fasting, or Very Low-Calorie Diets

2. Dubious Supplements and Over-the-Counter Diet Pills That Make Grand Promises

3. Cleanses or Detox Plans

4. All Forms of Purging

5. Obsessive Behaviors Such as Extreme Exercising

6. Tobacco Use

Diabetes and pregnancy

Diabetes and pregnancy

Pregnant women who have diabetes as a condition before becoming pregnant have special health concerns. In addition to the new demands that pregnancy makes on their body, women with diabetes must also carefully monitor and control their blood sugar levels, and manage their diabetes medications.
If you have diabetes and would like to get pregnant, there are steps you can take to lessen the risks to you and your baby.

 Preparing for pregnancy when you have diabetes

If you have diabetes, discussing everything with your doctor before becoming pregnant is very important to maximise your chance of a healthy pregnancy. Your doctor can help you determine if your diabetes is controlled sufficiently for you to stop your  contraception. A blood test called the glycosylated haemoglobin test (HbA1c) can help your doctor evaluate how well your diabetes has been controlled over the past six to 12 weeks. Ideally, while you are planning a pregnancy, you should be aiming for a HbA1c below 6.1% (providing this is safely achievable) and you should be offered HbA1c testing every month.

 Having other medical tests before you become pregnant can also help your doctor monitor your health and prevent the development of diabetic complications during pregnancy. Some of the tests your doctor may recommend include:

An assessment of kidney function to screen for diabetic kidney complications.

 Cholesterol and triglyceride blood tests.

An eye examination, in the form of a retinal assessment, to screen for retinopathy.

Self-monitoring of blood glucose levels.

 In this pre-conceptual period, it is important to discuss with your doctor the safety of any other medications that you take, since some may be unsafe in pregnancy.

 Women with diabetes who are planning a pregnancy, should also take 5mg folic acid daily whilst trying to become pregnant and for the first 12 weeks of pregnancy. This reduces the likelihood of having a baby with a neural tube defect (for example, spina bifida).

 A pre-conception counselling appointment with your doctor is another important step in preparing for pregnancy. Pre-conception counselling helps educate women so they can be physically and emotionally prepared (and healthy) for

 Blood sugar control before and during pregnancy

Good diabetic control both before and during pregnancy lessens the risk of complications during pregnancy. Good blood sugar control means keeping blood glucose levels within the ideal range, as well as balancing meals, exercise, and diabetes medications.

 Good blood sugar control is important before becoming pregnant because many women do not even know they are pregnant until the baby has been growing for 2-4 weeks. If blood sugar levels are high early on in the pregnancy (before 13 weeks), this can be a cause of birth defects.

 Good blood sugar control is just as important during pregnancy when women should be aiming for their recommended target blood glucose levels, because high blood sugar levels can increase the risk of miscarriage and of developing diabetes-related complications.