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Diabetes Positive Approach, Issue #105-- Cope with Diabetes; Live Healthy
June 01, 2010
Hi,

Diabetes Positive Approach Newsletter # 106
June 2, 2010

You are receiving this because you signed up for Diabetes Positive Approach. To unsubscribe, use the link at the end. Welcome to this month's issue but we apologize for the length of this newsletter; we wanted to make sure everything about high blood pressure is covered because it is a threat for diabetics that cannot be ignored.

In This Issue:

  • What's new at http://www.free-symptoms-of-diabetes-alert.com ?
  • Why is my blood pressure important?
  • Lower Blood Pressure Through Eating the Right Foods
  • Foods to Avoid Eating to Lower Blood Pressure
  • Dash Diet Best for Blood Pressure: Top 5 Shopping and Cooking Tips
  • Dash Diet Sample Menu to Start You on Your Way
  • A Success Quotation of the Month
  • Dessert Recipe
  • Some Humor
  • Q&A

1. What's new at http://www.free-symptoms-of-diabetes-alert.com ? Let's tackle the newsalert section first:

Diabetes Control Secrets

This article is a good overview of diabetes and what to do about it. It is really no secret that the diabetics have to take responsibility for their care. That is why this is a good reminder for folks to take to heart so they will remain healthy the way others have done.

Making Diabetes Less Painful to Deal With

Diabetes management requires vigilance and faithful observance to monitoring and treatment routines and non compliance increases the risk to develop complications but at times it hurts to prick one's fingers and so the diabetics grow weary of daily injections. Thank goodness there's Echo Therapeutics that developed a wireless, transdermal glucose monitoring system for the diabetics.

Dental Treatment Might Lower Glucose Levels in Type 2 Diabetes

It is wise to spread this news virally in order to increase the awareness of the link that exists between periodontal disease and diabetes. It has been found out that treatment for the former could lower the blood glucose level. So anyone having difficulty in controlling their blood glucose should get a dental check-up to rule this out as the cause.

Could This Jab Really Halt Diabetes in Just Six Days

This may be what we have been waiting for. If it is true that this jab could halt diabetes in six days, then we will take it. Who cares if after two years, we need another treatment? It will still be worth it because of what this can do to improve the quality of life of the diabetics.

Physician Survey Reveals That Early Team Approach Is Best Medicine

The diabetics should not suffer needlessly and the way to do it is through team approach. And needless to say, this should be done early in the game. The importance of the whole team cannot be denied and adherence to the treatment plan has to be followed in order to prevent the dreaded complications.

Here are the new additions at our site. There are new items added in the tip section:


Diabetes Tips


Hyperglycemia, Part 1, All You Want to Know

Here are the new additions at our sister site at Blogging for Diabetes and You
You may be able to hit control and click to follow the link:

Diabetes Leg Pain and the New Limb Preservation Track

Diabetes Pill Gives Hope to End Painful Injections

Dance and Diabetes As an Elegant Tool to Fight This Condition

High Blood Sugar Could Impair Thinking

Article Published:

Diabetes Management and Team Approach

You will find the above article at Dr. Roger Guzman's Articles

2. Why Is My Blood Pressure Important?

Changing to a healthy lifestyle is not only to keep the blood glucose within the target level but also to maintain health in more ways than one. A healthy lifestyle can make one feel and look better. There are other benefits that one cannot see. One of them is a healthy blood pressure level.

Maintaining a normal blood pressure level is especially important for the diabetics because hypertension is an omen of things to come. And yet there are no outward signs to warn one of its evil intention. One can go on with the every day routine unaware of the damage that is happening inside the body.

High blood pressure is behind 75% of strokes and heart attacks. It also plays a role in vision and kidney problems. The diabetics are two to four times at risk to have stroke and heart disease and a high blood pressure can only make this worse. A healthy lifestyle is the weapon to counteract this.

You see, the higher the blood pressure is, the harder and faster the blood flows through the veins. This will damage the walls of the blood vessels and the plaque that threatens the heart can be built easier this way. In addition, the pressure could lead to the break-up of the plaque that can become clots. This can lead to death. How, you asked?

Well, the arteries send oxygen and fuel to the heart and if the clots stop this process, then a heart attack occurs. If the clots stop the blood vessels from performing their duties to the brain, then a stroke occurs. That is why it is so important to keep the blood pressure at a healthy level.

Now you know the importance of lowering the blood pressure. Not only does it lower the risk for heart attack by 23% and stroke by 30%, but it also lowers the risk for a heart failure by a whopping 55%. So keep your blood pressure lower than 120/80.

The number 120 measures how strong the force of the blood is against the walls of the arteries. Between beats, the heart relaxes, and the lower number measures the force at this time. This brings us to the most important question which is, how do we lower the blood pressure?

You may not know this but the same thing you are doing to reduce the blood glucose level will also reduce the blood pressure level. That means eat healthy, be more physically active and relax. For some, the salt intake should be reduced but for others this does not matter much. Just use fewer boxed and canned foods.

Lower Blood Pressure Through Eating the Right Foods

The two factors that contribute to high blood pressure are salt intake and excess weight and so the choice of foods is crucial. It is important to have a meal plan that will help maintain a healthy weight and at the same time reduce the salt intake which should be no more than 2400 mg each day. Here are the foods that are blood pressure-friendly:

  • turkey and chicken with the skin removed, lean cuts of meat, fresh or frozen fish
  • skimmed milk (semi-skimmed milk is fine if used in small quantities like added to tea)
  • plain noodles and rice, loaf bread, English muffins, dinner rolls, pita bread, bagels and cereals that are low sodium
  • fruits and fresh or frozen vegetables and canned ones with no salt added
  • low sodium soups, vegetable oils and margarine
  • flavorings, herbs and spices like oregano, parsley, garlic powder, onion powder and vinegar

Foods to Avoid Eating to Lower Blood Pressure

  • canned fish unless rinsed thoroughly, cured and smoked meats
  • buttermilk that is high in sodium, cheese and cheese spreads and salty snacks
  • instant noodles, quick cooking rice, frozen dinners high in sodium
  • canned and instant soups and vegetables
  • pickled foods like pickles, olives, relish, herrings and sauerkraut
  • steak, barbecue and soy sauces plus garlic and onion salt, MSG. meat tenderizer, and bouillon cubes, ketchup

Dash Diet Is Best to Lower Blood Pressure: Top 5 Shopping and Cooking Tips

The best kind of diet to lower the blood pressure level and lower the risk for complications is Dash which is short for (Dietary Approaches to Stop Hypertension). It is not a diet to lose weight but rather it is a form of healthy diet that can last you a lifetime. Here are some tips to help you out:

  • Preparation before grocery shopping - Focus on unprocessed and fresh foods so make a list of food you are going to prepare for the following week. Make sure you're not hungry before you shop as the foods will all look appealing then.
  • Think of the guidelines for the Dash diet while you shop so read the nutrition levels, buy fresh and stay around the area where the low-fat dairy products, lean meats and fresh fruits and vegetables are.
  • Stock up on foods that are Dash-diet friendly like fruits and vegetables, low-fat or fat-free dairy products, whole grains, lean meats, fish, and poultry, seeds, nuts and dry beans, seasonings and condiments that are low-fat or fat-free and the same for baking items.
  • Employ healthy cooking techniques. Poach, roast grill and stir-fry using low-fat or fat-free oil or use water or sodium-free broth instead of frying. Instead of salt to add flavor, use herbs, onions, spices, flavored vinegars, garlic or garlic powder, fresh peppers, limes, lemons, ginger, lemons sodium-free bouillon, or small amounts of soy sauce that sodium-reduced.
  • Use cookware that is non-stick and have a vegetable streamer, garlic press and others that help in preparing a Dash Diet meal plan.

Here's a Dash Diet Sample Menu to Start You on Your Way

Breakfast

  • 1 medium-sized orange
  • 1 bagel, whole-wheat
  • 2 tbsp peanut butter
  • fat-free milk, 1 cup
  • decaffeinated or regular coffee

Lunch

  • 12 low-sodium wheat crackers
  • 1 cup milk, fat-free
  • salad made with 4 cups of lettuce, 1/2/cup of mandarin orange, 1 pear sliced, 1/4/cup peanuts without salt:
  • 2 tbsp low-fat red wine vinaigrette

Dinner

  • 1 3 oz serving of baked cod with herb
  • 1/2 cup steamed fresh green beans
  • 1/3 cup brown rice
  • 1 sourdough roll
  • 1 teaspoon margarine, trans fat-free
  • 1 cup fresh berries
  • iced tea, herbal

Snack (anytime)

  • 4 vanilla wafers
  • light yogurt, 1 cup

Exercise Helps to Lower the Blood Pressure Level

Exercise a drug-free way to lower the blood pressure. You don't have to pay for the use of a gym to do this or buy expensive attire. You can exercise right at home in your pajamas. You don't have to run a marathon either. Just increase your physical activity as lack of exercise and high blood pressure are related, first cousins in fact.

Exercise makes the heart stronger which can pump more blood easily, decreasing the force on the arteries, thus lowering the blood pressure and maintaining a healthier weight. This has been found to be better than a blood pressure medication. Exercise should be done consistently though and takes one to three months to show the positive results.

It takes aerobic activity to lower the blood pressure which means any activity that increases the breathing and heart rates will do it. Even, scrubbing the floor, mowing the lawn, swimming, bicycling and walking will do. Do 30 minutes a day.

Before starting on a an exercise regimen, it is good to let the doctor know as he is familiar with your health's overall condition. This is most especially true on the following cases:

  • You smoke.
  • You're over 40 year old man or over 50 year old woman.
  • You're overweight or obese.
  • You're not sure if you're in good health.
  • You become dizzy with exertion or feel chest pains.
  • You have chronic health problem like high cholesterol and blood pressure.
  • You have a family history of heart problems before 55 years of age.
  • You had a heart attack.

Ask your doctor if the medications you are taking will be affected by your exercise. Follow safety measures when exercising. Start slowly and warm up before and cool down after. Stop the moment you feel chest pains, faint, dizzy, pain in the arm or extra tired. Stop also with severe shortness of breath and irregular heart beat.

Keep track of your blood pressure so you will know whether your exercise is helping to lower it. Get the doctor to check it every time you visit his office. It is also best to check the blood pressure just before exercising and again one hour after.

3. A Success Quotation of the Month

"Duty makes us do things well, but love makes us do them beautifully." Zig Ziglar

4. And here’s the dessert recipe we promised you.

Healthy Recipe: Caramelized Pear Bread Pudding

Caramelized Pear Bread Pudding

5. 6. Let's laugh together at this joke even if it's not funny. Laughing will help get us healthy.

A woman walked up to a little old man sitting on a rocking chair. "You look happy. Tell me, what's your secret for a happy long life?" "I drink a lot of beer and a case of whiskey every week. I never exercise and I eat a lot of fatty foods." "Oh, how old are you?" "I'm 23 years old."

2. Why Is My Blood Pressure Important?

Changing to a healthy lifestyle is not only to keep the blood glucose within the target level but also to maintain health in more ways than one. A healthy lifestyle can make one feel and look better. There are other benefits that one cannot see. One of them is a healthy blood pressure level.

Maintaining a normal blood pressure level is especially important for the diabetics because hypertension is an omen of things to come. And yet there are no outward signs to warn one of its evil intention. One can go on with the every day routine unaware of the damage that is happening inside the body.

High blood pressure is behind 75% of strokes and heart attacks. It also plays a role in vision and kidney problems. The diabetics are two to four times at risk to have stroke and heart disease and a high blood pressure can only make this worse. A healthy lifestyle is the weapon to counteract this.

You see, the higher the blood pressure is, the harder and faster the blood flows through the veins. This will damage the walls of the blood vessels and the plaque that threatens the heart can be built easier this way. In addition, the pressure could lead to the break-up of the plaque that can become clots. This can lead to death. How, you asked?

Well, the arteries send oxygen and fuel to the heart and if the clots stop this process, then a heart attack occurs. If the clots stop the blood vessels from performing their duties to the brain, then a stroke occurs. That is why it is so important to keep the blood pressure at a healthy level.

Now you know the importance of lowering the blood pressure. Not only does it lower the risk for heart attack by 23% and stroke by 30%, but it also lowers the risk for a heart failure by a whopping 55%. So keep your blood pressure lower than 120/80.

The number 120 measures how strong the force of the blood is against the walls of the arteries. Between beats, the heart relaxes, and the lower number measures the force at this time. This brings us to the most important question which is, how do we lower the blood pressure?

You may not know this but the same thing you are doing to reduce the blood glucose level will also reduce the blood pressure level. That means eat healthy, be more physically active and relax. For some, the salt intake should be reduced but for others this does not matter much. Just use fewer boxed and canned foods.

Lower Blood Pressure Through Eating the Right Foods

The two factors that contribute to high blood pressure are salt intake and excess weight and so the choice of foods is crucial. It is important to have a meal plan that will help maintain a healthy weight and at the same time reduce the salt intake which should be no more than 2400 mg each day. Here are the foods that are blood pressure-friendly:

  • turkey and chicken with the skin removed, lean cuts of meat, fresh or frozen fish
  • skimmed milk (semi-skimmed milk is fine if used in small quantities like added to tea)
  • plain noodles and rice, loaf bread, English muffins, dinner rolls, pita bread, bagels and cereals that are low sodium
  • fruits and fresh or frozen vegetables and canned ones with no salt added
  • low sodium soups, vegetable oils and margarine
  • flavorings, herbs and spices like oregano, parsley, garlic powder, onion powder and vinegar

Foods to Avoid Eating to Lower Blood Pressure

  • canned fish unless rinsed thoroughly, cured and smoked meats
  • buttermilk that is high in sodium, cheese and cheese spreads and salty snacks
  • instant noodles, quick cooking rice, frozen dinners high in sodium
  • canned and instant soups and vegetables
  • pickled foods like pickles, olives, relish, herrings and sauerkraut
  • steak, barbecue and soy sauces plus garlic and onion salt, MSG. meat tenderizer, and bouillon cubes, ketchup

Dash Diet Is Best to Lower Blood Pressure: Top 5 Shopping and Cooking Tips

The best kind of diet to lower the blood pressure level and lower the risk for complications is Dash which is short for (Dietary Approaches to Stop Hypertension). It is not a diet to lose weight but rather it is a form of healthy diet that can last you a lifetime. Here are some tips to help you out:

  • Preparation before grocery shopping - Focus on unprocessed and fresh foods so make a list of food you are going to prepare for the following week. Make sure you're not hungry before you shop as the foods will all look appealing then.
  • Think of the guidelines for the Dash diet while you shop so read the nutrition levels, buy fresh and stay around the area where the low-fat dairy products, lean meats and fresh fruits and vegetables are.
  • Stock up on foods that are Dash-diet friendly like fruits and vegetables, low-fat or fat-free dairy products, whole grains, lean meats, fish, and poultry, seeds, nuts and dry beans, seasonings and condiments that are low-fat or fat-free and the same for baking items.
  • Employ healthy cooking techniques. Poach, roast grill and stir-fry using low-fat or fat-free oil or use water or sodium-free broth instead of frying. Instead of salt to add flavor, use herbs, onions, spices, flavored vinegars, garlic or garlic powder, fresh peppers, limes, lemons, ginger, lemons sodium-free bouillon, or small amounts of soy sauce that sodium-reduced.
  • Use cookware that is non-stick and have a vegetable streamer, garlic press and others that help in preparing a Dash Diet meal plan.

Here's a Dash Diet Sample Menu to Start You on Your Way

Breakfast

  • 1 medium-sized orange
  • 1 bagel, whole-wheat
  • 2 tbsp peanut butter
  • fat-free milk, 1 cup
  • decaffeinated or regular coffee

Lunch

  • 12 low-sodium wheat crackers
  • 1 cup milk, fat-free
  • salad made with 4 cups of lettuce, 1/2/cup of mandarin orange, 1 pear sliced, 1/4/cup peanuts without salt:
  • 2 tbsp low-fat red wine vinaigrette

Dinner

  • 1 3 oz serving of baked cod with herb
  • 1/2 cup steamed fresh green beans
  • 1/3 cup brown rice
  • 1 sourdough roll
  • 1 teaspoon margarine, trans fat-free
  • 1 cup fresh berries
  • iced tea, herbal

Snack (anytime)

  • 4 vanilla wafers
  • light yogurt, 1 cup

Exercise Helps to Lower the Blood Pressure Level

Exercise a drug-free way to lower the blood pressure. You don't have to pay for the use of a gym to do this or buy expensive attire. You can exercise right at home in your pajamas. You don't have to run a marathon either. Just increase your physical activity as lack of exercise and high blood pressure are related, first cousins in fact.

Exercise makes the heart stronger which can pump more blood easily, decreasing the force on the arteries, thus lowering the blood pressure and maintaining a healthier weight. This has been found to be better than a blood pressure medication. Exercise should be done consistently though and takes one to three months to show the positive results.

It takes aerobic activity to lower the blood pressure which means any activity that increases the breathing and heart rates will do it. Even, scrubbing the floor, mowing the lawn, swimming, bicycling and walking will do. Do 30 minutes a day.

Before starting on a an exercise regimen, it is good to let the doctor know as he is familiar with your health's overall condition. This is most especially true on the following cases:

  • You smoke.
  • You're over 40 year old man or over 50 year old woman.
  • You're overweight or obese.
  • You're not sure if you're in good health.
  • You become dizzy with exertion or feel chest pains.
  • You have chronic health problem like high cholesterol and blood pressure.
  • You have a family history of heart problems before 55 years of age.
  • You had a heart attack.

Ask your doctor if the medications you are taking will be affected by your exercise. Follow safety measures when exercising. Start slowly and warm up before and cool down after. Stop the moment you feel chest pains, faint, dizzy, pain in the arm or extra tired. Stop also with severe shortness of breath and irregular heart beat.

Keep track of your blood pressure so you will know whether your exercise is helping to lower it. Get the doctor to check it every time you visit his office. It is also best to check the blood pressure just before exercising and again one hour after.

3. A Success Quotation of the Month

"Duty makes us do things well, but love makes us do them beautifully." Zig Ziglar

4. And here’s the dessert recipe we promised you.

Healthy Recipe: Caramelized Pear Bread Pudding

Caramelized Pear Bread Pudding

5. 6. Let's laugh together at this joke even if it's not funny. Laughing will help get us healthy.

A woman walked up to a little old man sitting on a rocking chair. "You look happy. Tell me, what's your secret for a happy long life?" "I drink a lot of beer and a case of whiskey every week. I never exercise and I eat a lot of fatty foods." "Oh, how old are you?" "I'm 23 years old."

2. Why Is My Blood Pressure Important?

Changing to a healthy lifestyle is not only to keep the blood glucose within the target level but also to maintain health in more ways than one. A healthy lifestyle can make one feel and look better. There are other benefits that one cannot see. One of them is a healthy blood pressure level.

Maintaining a normal blood pressure level is especially important for the diabetics because hypertension is an omen of things to come. And yet there are no outward signs to warn one of its evil intention. One can go on with the every day routine unaware of the damage that is happening inside the body.

High blood pressure is behind 75% of strokes and heart attacks. It also plays a role in vision and kidney problems. The diabetics are two to four times at risk to have stroke and heart disease and a high blood pressure can only make this worse. A healthy lifestyle is the weapon to counteract this.

You see, the higher the blood pressure is, the harder and faster the blood flows through the veins. This will damage the walls of the blood vessels and the plaque that threatens the heart can be built easier this way. In addition, the pressure could lead to the break-up of the plaque that can become clots. This can lead to death. How, you asked?

Well, the arteries send oxygen and fuel to the heart and if the clots stop this process, then a heart attack occurs. If the clots stop the blood vessels from performing their duties to the brain, then a stroke occurs. That is why it is so important to keep the blood pressure at a healthy level.

Now you know the importance of lowering the blood pressure. Not only does it lower the risk for heart attack by 23% and stroke by 30%, but it also lowers the risk for a heart failure by a whopping 55%. So keep your blood pressure lower than 120/80.

The number 120 measures how strong the force of the blood is against the walls of the arteries. Between beats, the heart relaxes, and the lower number measures the force at this time. This brings us to the most important question which is, how do we lower the blood pressure?

You may not know this but the same thing you are doing to reduce the blood glucose level will also reduce the blood pressure level. That means eat healthy, be more physically active and relax. For some, the salt intake should be reduced but for others this does not matter much. Just use fewer boxed and canned foods.

Lower Blood Pressure Through Eating the Right Foods

The two factors that contribute to high blood pressure are salt intake and excess weight and so the choice of foods is crucial. It is important to have a meal plan that will help maintain a healthy weight and at the same time reduce the salt intake which should be no more than 2400 mg each day. Here are the foods that are blood pressure-friendly:

  • turkey and chicken with the skin removed, lean cuts of meat, fresh or frozen fish
  • skimmed milk (semi-skimmed milk is fine if used in small quantities like added to tea)
  • plain noodles and rice, loaf bread, English muffins, dinner rolls, pita bread, bagels and cereals that are low sodium
  • fruits and fresh or frozen vegetables and canned ones with no salt added
  • low sodium soups, vegetable oils and margarine
  • flavorings, herbs and spices like oregano, parsley, garlic powder, onion powder and vinegar

Foods to Avoid Eating to Lower Blood Pressure

  • canned fish unless rinsed thoroughly, cured and smoked meats
  • buttermilk that is high in sodium, cheese and cheese spreads and salty snacks
  • instant noodles, quick cooking rice, frozen dinners high in sodium
  • canned and instant soups and vegetables
  • pickled foods like pickles, olives, relish, herrings and sauerkraut
  • steak, barbecue and soy sauces plus garlic and onion salt, MSG. meat tenderizer, and bouillon cubes, ketchup

Dash Diet Is Best to Lower Blood Pressure: Top 5 Shopping and Cooking Tips

The best kind of diet to lower the blood pressure level and lower the risk for complications is Dash which is short for (Dietary Approaches to Stop Hypertension). It is not a diet to lose weight but rather it is a form of healthy diet that can last you a lifetime. Here are some tips to help you out:

  • Preparation before grocery shopping - Focus on unprocessed and fresh foods so make a list of food you are going to prepare for the following week. Make sure you're not hungry before you shop as the foods will all look appealing then.
  • Think of the guidelines for the Dash diet while you shop so read the nutrition levels, buy fresh and stay around the area where the low-fat dairy products, lean meats and fresh fruits and vegetables are.
  • Stock up on foods that are Dash-diet friendly like fruits and vegetables, low-fat or fat-free dairy products, whole grains, lean meats, fish, and poultry, seeds, nuts and dry beans, seasonings and condiments that are low-fat or fat-free and the same for baking items.
  • Employ healthy cooking techniques. Poach, roast grill and stir-fry using low-fat or fat-free oil or use water or sodium-free broth instead of frying. Instead of salt to add flavor, use herbs, onions, spices, flavored vinegars, garlic or garlic powder, fresh peppers, limes, lemons, ginger, lemons sodium-free bouillon, or small amounts of soy sauce that sodium-reduced.
  • Use cookware that is non-stick and have a vegetable streamer, garlic press and others that help in preparing a Dash Diet meal plan.

Here's a Dash Diet Sample Menu to Start You on Your Way

Breakfast

  • 1 medium-sized orange
  • 1 bagel, whole-wheat
  • 2 tbsp peanut butter
  • fat-free milk, 1 cup
  • decaffeinated or regular coffee

Lunch

  • 12 low-sodium wheat crackers
  • 1 cup milk, fat-free
  • salad made with 4 cups of lettuce, 1/2/cup of mandarin orange, 1 pear sliced, 1/4/cup peanuts without salt:
  • 2 tbsp low-fat red wine vinaigrette

Dinner

  • 1 3 oz serving of baked cod with herb
  • 1/2 cup steamed fresh green beans
  • 1/3 cup brown rice
  • 1 sourdough roll
  • 1 teaspoon margarine, trans fat-free
  • 1 cup fresh berries
  • iced tea, herbal

Snack (anytime)

  • 4 vanilla wafers
  • light yogurt, 1 cup

Exercise Helps to Lower the Blood Pressure Level

Exercise a drug-free way to lower the blood pressure. You don't have to pay for the use of a gym to do this or buy expensive attire. You can exercise right at home in your pajamas. You don't have to run a marathon either. Just increase your physical activity as lack of exercise and high blood pressure are related, first cousins in fact.

Exercise makes the heart stronger which can pump more blood easily, decreasing the force on the arteries, thus lowering the blood pressure and maintaining a healthier weight. This has been found to be better than a blood pressure medication. Exercise should be done consistently though and takes one to three months to show the positive results.

It takes aerobic activity to lower the blood pressure which means any activity that increases the breathing and heart rates will do it. Even, scrubbing the floor, mowing the lawn, swimming, bicycling and walking will do. Do 30 minutes a day.

Before starting on a an exercise regimen, it is good to let the doctor know as he is familiar with your health's overall condition. This is most especially true on the following cases:

  • You smoke.
  • You're over 40 year old man or over 50 year old woman.
  • You're overweight or obese.
  • You're not sure if you're in good health.
  • You become dizzy with exertion or feel chest pains.
  • You have chronic health problem like high cholesterol and blood pressure.
  • You have a family history of heart problems before 55 years of age.
  • You had a heart attack.

Ask your doctor if the medications you are taking will be affected by your exercise. Follow safety measures when exercising. Start slowly and warm up before and cool down after. Stop the moment you feel chest pains, faint, dizzy, pain in the arm or extra tired. Stop also with severe shortness of breath and irregular heart beat.

Keep track of your blood pressure so you will know whether your exercise is helping to lower it. Get the doctor to check it every time you visit his office. It is also best to check the blood pressure just before exercising and again one hour after.

3. A Success Quotation of the Month

"Duty makes us do things well, but love makes us do them beautifully." Zig Ziglar

4. And here’s the dessert recipe we promised you.

Healthy Recipe: Caramelized Pear Bread Pudding

Caramelized Pear Bread Pudding

5. 6. Let's laugh together at this joke even if it's not funny. Laughing will help get us healthy.

A woman walked up to a little old man sitting on a rocking chair. "You look happy. Tell me, what's your secret for a happy long life?" "I drink a lot of beer and a case of whiskey every week. I never exercise and I eat a lot of fatty foods." "Oh, how old are you?" "I'm 23 years old."

2. Why Is My Blood Pressure Important?

Changing to a healthy lifestyle is not only to keep the blood glucose within the target level but also to maintain health in more ways than one. A healthy lifestyle can make one feel and look better. There are other benefits that one cannot see. One of them is a healthy blood pressure level.

Maintaining a normal blood pressure level is especially important for the diabetics because hypertension is an omen of things to come. And yet there are no outward signs to warn one of its evil intention. One can go on with the every day routine unaware of the damage that is happening inside the body.

High blood pressure is behind 75% of strokes and heart attacks. It also plays a role in vision and kidney problems. The diabetics are two to four times at risk to have stroke and heart disease and a high blood pressure can only make this worse. A healthy lifestyle is the weapon to counteract this.

You see, the higher the blood pressure is, the harder and faster the blood flows through the veins. This will damage the walls of the blood vessels and the plaque that threatens the heart can be built easier this way. In addition, the pressure could lead to the break-up of the plaque that can become clots. This can lead to death. How, you asked?

Well, the arteries send oxygen and fuel to the heart and if the clots stop this process, then a heart attack occurs. If the clots stop the blood vessels from performing their duties to the brain, then a stroke occurs. That is why it is so important to keep the blood pressure at a healthy level.

Now you know the importance of lowering the blood pressure. Not only does it lower the risk for heart attack by 23% and stroke by 30%, but it also lowers the risk for a heart failure by a whopping 55%. So keep your blood pressure lower than 120/80.

The number 120 measures how strong the force of the blood is against the walls of the arteries. Between beats, the heart relaxes, and the lower number measures the force at this time. This brings us to the most important question which is, how do we lower the blood pressure?

You may not know this but the same thing you are doing to reduce the blood glucose level will also reduce the blood pressure level. That means eat healthy, be more physically active and relax. For some, the salt intake should be reduced but for others this does not matter much. Just use fewer boxed and canned foods.

Lower Blood Pressure Through Eating the Right Foods

The two factors that contribute to high blood pressure are salt intake and excess weight and so the choice of foods is crucial. It is important to have a meal plan that will help maintain a healthy weight and at the same time reduce the salt intake which should be no more than 2400 mg each day. Here are the foods that are blood pressure-friendly:

  • turkey and chicken with the skin removed, lean cuts of meat, fresh or frozen fish
  • skimmed milk (semi-skimmed milk is fine if used in small quantities like added to tea)
  • plain noodles and rice, loaf bread, English muffins, dinner rolls, pita bread, bagels and cereals that are low sodium
  • fruits and fresh or frozen vegetables and canned ones with no salt added
  • low sodium soups, vegetable oils and margarine
  • flavorings, herbs and spices like oregano, parsley, garlic powder, onion powder and vinegar

Foods to Avoid Eating to Lower Blood Pressure

  • canned fish unless rinsed thoroughly, cured and smoked meats
  • buttermilk that is high in sodium, cheese and cheese spreads and salty snacks
  • instant noodles, quick cooking rice, frozen dinners high in sodium
  • canned and instant soups and vegetables
  • pickled foods like pickles, olives, relish, herrings and sauerkraut
  • steak, barbecue and soy sauces plus garlic and onion salt, MSG. meat tenderizer, and bouillon cubes, ketchup

Dash Diet Is Best to Lower Blood Pressure: Top 5 Shopping and Cooking Tips

The best kind of diet to lower the blood pressure level and lower the risk for complications is Dash which is short for (Dietary Approaches to Stop Hypertension). It is not a diet to lose weight but rather it is a form of healthy diet that can last you a lifetime. Here are some tips to help you out:

  • Preparation before grocery shopping - Focus on unprocessed and fresh foods so make a list of food you are going to prepare for the following week. Make sure you're not hungry before you shop as the foods will all look appealing then.
  • Think of the guidelines for the Dash diet while you shop so read the nutrition levels, buy fresh and stay around the area where the low-fat dairy products, lean meats and fresh fruits and vegetables are.
  • Stock up on foods that are Dash-diet friendly like fruits and vegetables, low-fat or fat-free dairy products, whole grains, lean meats, fish, and poultry, seeds, nuts and dry beans, seasonings and condiments that are low-fat or fat-free and the same for baking items.
  • Employ healthy cooking techniques. Poach, roast grill and stir-fry using low-fat or fat-free oil or use water or sodium-free broth instead of frying. Instead of salt to add flavor, use herbs, onions, spices, flavored vinegars, garlic or garlic powder, fresh peppers, limes, lemons, ginger, lemons sodium-free bouillon, or small amounts of soy sauce that sodium-reduced.
  • Use cookware that is non-stick and have a vegetable streamer, garlic press and others that help in preparing a Dash Diet meal plan.

Here's a Dash Diet Sample Menu to Start You on Your Way

Breakfast

  • 1 medium-sized orange
  • 1 bagel, whole-wheat
  • 2 tbsp peanut butter
  • fat-free milk, 1 cup
  • decaffeinated or regular coffee

Lunch

  • 12 low-sodium wheat crackers
  • 1 cup milk, fat-free
  • salad made with 4 cups of lettuce, 1/2/cup of mandarin orange, 1 pear sliced, 1/4/cup peanuts without salt:
  • 2 tbsp low-fat red wine vinaigrette

Dinner

  • 1 3 oz serving of baked cod with herb
  • 1/2 cup steamed fresh green beans
  • 1/3 cup brown rice
  • 1 sourdough roll
  • 1 teaspoon margarine, trans fat-free
  • 1 cup fresh berries
  • iced tea, herbal

Snack (anytime)

  • 4 vanilla wafers
  • light yogurt, 1 cup

Exercise Helps to Lower the Blood Pressure Level

Exercise a drug-free way to lower the blood pressure. You don't have to pay for the use of a gym to do this or buy expensive attire. You can exercise right at home in your pajamas. You don't have to run a marathon either. Just increase your physical activity as lack of exercise and high blood pressure are related, first cousins in fact.

Exercise makes the heart stronger which can pump more blood easily, decreasing the force on the arteries, thus lowering the blood pressure and maintaining a healthier weight. This has been found to be better than a blood pressure medication. Exercise should be done consistently though and takes one to three months to show the positive results.

It takes aerobic activity to lower the blood pressure which means any activity that increases the breathing and heart rates will do it. Even, scrubbing the floor, mowing the lawn, swimming, bicycling and walking will do. Do 30 minutes a day.

Before starting on a an exercise regimen, it is good to let the doctor know as he is familiar with your health's overall condition. This is most especially true on the following cases:

  • You smoke.
  • You're over 40 year old man or over 50 year old woman.
  • You're overweight or obese.
  • You're not sure if you're in good health.
  • You become dizzy with exertion or feel chest pains.
  • You have chronic health problem like high cholesterol and blood pressure.
  • You have a family history of heart problems before 55 years of age.
  • You had a heart attack.

Ask your doctor if the medications you are taking will be affected by your exercise. Follow safety measures when exercising. Start slowly and warm up before and cool down after. Stop the moment you feel chest pains, faint, dizzy, pain in the arm or extra tired. Stop also with severe shortness of breath and irregular heart beat.

Keep track of your blood pressure so you will know whether your exercise is helping to lower it. Get the doctor to check it every time you visit his office. It is also best to check the blood pressure just before exercising and again one hour after.

3. A Success Quotation of the Month

"Duty makes us do things well, but love makes us do them beautifully." Zig Ziglar

4. And here’s the dessert recipe we promised you.

Healthy Recipe: Caramelized Pear Bread Pudding

Caramelized Pear Bread Pudding

5. 6. Let's laugh together at this joke even if it's not funny. Laughing will help get us healthy.

A woman walked up to a little old man sitting on a rocking chair. "You look happy. Tell me, what's your secret for a happy long life?" "I drink a lot of beer and a case of whiskey every week. I never exercise and I eat a lot of fatty foods." "Oh, how old are you?" "I'm 23 years old."

6. Question: How safe is taking Glyburide and Metformin one time every 12 hours 5mg/500mg?
Answer: The maximum dose for Glyburide is 20 mg/day and for Metformin it is 2500 mg/day so the dosages you take are not big. The advise is to take the former with the first meal and the second at the day's last meal. Metformin causes stomach upset so it is recommended to take it with a meal. It is best to ask your doctor as you may have special issues.

7. Got something to say? Please write down your questions and comments in the contact form in our website.

We will try to answer your questions in the next issue. We will try to put the contact form here but if it does not come on, you will see the contact form at:
Scroll down to see the contact form.

Thank you for being a subscriber of Diabetes Positive Approach. Your support means a lot to us and motivate us to keep going despite the hard work every day. What better reason though to take each and every day and live it out loud. We hear of this often but at times it feels like an advertisement. Until next time, here's wishing you success in your diabetes management.

Warm Regards, Roger and Evelyn Guzman http://www.free-symptoms-of-diabetes-alert.com

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Did you miss the following back issues of this newsletter?

Here are some of them:


Diabetes Positive Approach Newsletter 805


Diabetes Positive Approach Newsletter 806

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