Aging: What to expect as you get older

Do you expect to find a few more wrinkles and gray hairs each time you look in the mirror? These are just some of the changes you're likely to notice as you get older. You're not necessarily at the mercy of Mother Nature, however. Here's a list of common aging-related changes — and what you can do to promote good health at any age.

Your cardiovascular system

What's happening. Over time, your heart muscle becomes less efficient — working harder to pump the same amount of blood through your body. In addition, your blood vessels lose some of their elasticity and hardened fatty deposits may form on the inner walls of your arteries (atherosclerosis). These changes make your arteries stiffer, causing your heart to work even harder to pump blood through them. This can lead to high blood pressure (hypertension) and other cardiovascular problems.

What you can do about it. To promote heart health, include physical activity in your daily routine. Try walking, swimming or other physical activities. Eat a healthy diet, including plenty of fruits, vegetables and whole grains. If you smoke, ask your doctor to help you quit. Your risk of heart disease will begin to fall almost immediately.

Your bones, joints and muscles

What's happening. With age, bones tend to shrink in size and density — which weakens them and makes them more susceptible to fracture. You might even become a bit shorter. Muscles generally lose strength and flexibility, and you may become less coordinated or have trouble balancing.

What you can do about it. Include plenty of calcium and vitamin D in your diet. Build bone density with weight-bearing activities, such as walking. Consider strength training at least twice a week, too. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. Building muscle also protects your joints from injury and helps you maintain flexibility and balance.

Your digestive system

What's happening. Constipation is more common in older adults. Many factors can contribute to constipation, including a low-fiber diet, not drinking enough fluids and lack of exercise. Various medications, including diuretics and iron supplements, may contribute to constipation. Certain medical conditions, including diabetes and irritable bowel syndrome, may increase the risk of constipation as well.

What you can do about it. To prevent constipation, drink water and other fluids and eat a healthy diet — including plenty of fruits, vegetables and whole grains. Include physical activity in your daily routine. Don't ignore the urge to have a bowel movement. If you're taking medications that may contribute to constipation, ask your doctor about alternatives.

Your bladder and urinary tract

What's happening. Loss of bladder control (urinary incontinence) is common with aging. Health problems such as obesity, frequent constipation and chronic cough may contribute to incontinence — as can menopause, for women, and an enlarged prostate, for men.

What you can do about it. Urinate more often. If you're overweight, lose excess pounds. If you smoke, ask your doctor to help you quit. Pelvic muscle exercises (Kegel exercises) might help, too. Simply tighten your pelvic muscles as if you're stopping your stream of urine. Aim for at least three sets of 10 repetitions a day. If these suggestions don't help, ask your doctor about other treatment options.

Your memory

What's happening. Memory tends to becomes less efficient with age, as the number of cells (neurons) in the brain decreases. It may take longer to learn new things or remember familiar words or names.

What you can do about it. To keep your memory sharp, include physical activity in your daily routine and eat a healthy diet. It's also helpful to stay mentally and socially active. If you're concerned about memory loss, consult your doctor.

Your eyes and ears

What's happening. With age, the eyes are less able to produce tears, the retinas thin, and the lenses gradually become less clear. Focusing on objects that are close up may become more difficult. You may become more sensitive to glare and have trouble adapting to different levels of light. Your hearing may dim somewhat as well. You may have difficulty hearing high frequencies or following a conversation in a crowded room.

What you can do about it. Schedule regular vision and hearing exams — then follow your doctor's advice about glasses, contact lenses, hearing aids and other corrective devices. To prevent further damage, wear sunglasses when you're outdoors and use earplugs when you're around loud machinery or other loud noises.

Your teeth

What's happening. Your mouth may begin to feel drier and your gums may pull back (recede) from your teeth. With less saliva to wash away bacteria, your teeth and gums become slightly more vulnerable to decay and infection. Your teeth also may darken slightly and become more brittle and easier to break.

What you can do about it. Brush your teeth twice a day and clean between your teeth — using regular dental floss or an interdental cleaner — once a day. Visit your dentist or dental hygienist for regular dental checkups.

Your skin

What's happening. With age, your skin thins and becomes less elastic and more fragile. You may notice that you bruise more easily. Decreased production of natural oils may make your skin drier and more wrinkled. Age spots can occur, and small growths called skin tags are more common.

What you can do about it. Bathe in warm — not hot — water, and use mild soap and moisturizer. When you're outdoors, use sunscreen and wear protective clothing. If you smoke, ask your doctor to help you quit. Smoking contributes to skin damage, such as wrinkling.

Your weight

What's happening. Maintaining a healthy weight — or losing weight if you're overweight — is more difficult as you get older. Muscle mass tends to decrease with age, which leads to an increase in fat. Since fat tissue burns fewer calories than does muscle, you may need to reduce the number of calories in your diet or increase your physical activity simply to maintain your current weight.

What you can do about it. To prevent unwanted weight gain, include physical activity in your daily routine and eat a healthy diet. Also keep an eye on portion sizes. You might not need to eat as much as you used to.

Your sexuality

What's happening. With age, sexual needs, patterns and performance may change. Illness or medication may affect your ability to enjoy sex. For women, vaginal dryness can make sex uncomfortable. For men, impotence may become a concern. It may take longer to get an erection, and erections may not be as firm as they used to be.

What you can do about it. Share your needs and concerns with your partner. You might experiment with different positions or sexual activities. Be open with your doctor, too. He or she may offer specific treatment suggestions — such as estrogen cream for vaginal dryness or oral medication for erectile dysfunction.

Remember, it's never too late to adopt a healthy lifestyle. You can't stop the aging process, but you can minimize the impact by making healthy lifestyle choices.

10 Foods that make you feel full

More than how much you eat, what you eat determines the satisfaction level of a meal. Nutritionist Sneha Jain lists 10 foods that make you feel full, without making you fat.

Fatty Fish
Fatty fish such as salmon, tuna, mackerel, herring and sardines contain large amounts of omega-3 fatty acids which, besides lowering cholesterol, also hasten the metabolism rate. Omega-3 fatty acids alter the level of leptin - a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Fish also provides ample protein and the best way to eat it is grilled, with steamed vegetables on the side.

Citrus Fruits
Fruits such as grapefruit, lemon, sweet lime, papaya, guava and tomatoes are rich in Vitamin C and fibre. Vitamin C helps the body process fat faster and also stimulates the amino acid known as carnitine - carnitine speeds up the body's fat-burning capacity. Citrus fruits also have high water content and provide around 50 to 75 kcal, leaving us satiated for a longer period of time.

Green Vegetables
Spinach, asparagus and broccoli have a high thermic effect on the body and a low calorie density. This means that it's almost impossible for them to be stored as fat because most of their calories are burned off in the digestion process. Apart from that, the fibre in these foods provides roughage and contains antioxidants, vitamins and minerals that help you feel full.

Popcorn
Popcorn is rich in fibre and low on calories. Also, since eating it keeps our mouth busy for a longer time, the satiety levels are high. However stay away from the overly buttered, caramel and cheese cousins.

Oatmeal
Oatmeal is a complex carbohydrate which takes longer to digest - hence it releases energy slowly, keeping you feeling full for longer. It also keeps blood sugar and insulin levels stable, which helps prevent fat storage. Oatmeal is the most satisfying breakfast cereal, providing more protein per serving than any other grain. Mix it with yoghurt or skimmed milk and it'll keep you full all morning.

Almond and Walnuts
Raw, unsalted nuts, especially almonds and walnuts, provide essential roughage, protein, fat, minerals and micronutrients. Munching on handfuls of these nuts keeps you full and energetic for longer without adding to your waistline.

Low-Fat Dairy Products
Skimmed milk, low fat cheese and yoghurt are a good source of calcium, which helps break down fat cells. Some studies indicate that not getting enough calcium may trigger the release of calcitrol, a hormone that causes fat storage.

Beans
Beans are high in fibre and a good source of protein. They also take longer to digest, making you feel full for a longer time. Also, protein has the highest satiety index (which determines how long will you feel full) than any other element.

Whole grains
Jowar, bajra and ragi contain complex carbohydrates, which release glucose slowly when broken down during digestion. The glucose helps in maintaining your blood sugars levels and combats sugar craving. They are also a rich source of fibre and Vitamin B complex that play an important role in metabolic control.

Apples
High water content and ample fibre is the reason why you feel full after eating an apple. An apple's skin contains pectin soluble fibre that is a natural appetite suppressant. Seems like an apple a day keeps the weight away.

10 Foods you can't live without

Yes that's right! Here's a list of healthy and nutritious foods that you simply cannot ignore. These foods are tasty, aid fitness, and should be consumed on a regular basis to ensure you eat a well-balanced, all-round healthy diet.

The vegetarians among you will need to find alternatives and substitutes for a few, but don't worry - there are plenty of plant based healthy foods in this list of 10 foods you can't ignore.

Lots of fish rich in Omega 3 - A fatty fish rich in Omega 3 is really important to get your ratio balance to 1:1 (Omega 3 : Omega 6). The top 5 fish for this purpose are - Mackeral, Trout, Herring, Tuna, and Salmon. Vegetarians should take Omega 3 supplements, if a fish oil supplement is a no no. Here is the low-down on the supplements.

Broccoli - The benefits of broccoli are many. This is one vegetable that is a tasty addition to your salad if cooked well and can be a fun addition to your daily dinner. And absorbent broccoli does a great job of soaking up fats and helping flush excess out of your system.

Eggs - This is one addition to the diet that even vegetarians should partake in. With healthy fats and proteins, eggs are great for a filling breakfast and if you eat these you won't need to eat again in a hurry. Eggs can be enjoyed in a spicy masala curry as well as a great dish for dinner, for those who cant stand to eat them along. Here are some recipes for unique ways to cook eggs.

Spinach - Another must have vegetable made popular by Popeye, this fictional character got it right! Spinach offers calcium and magnesium in plenty, pairs well with meat of any kind, can be sauteed, steamed, thrown into soups, or eaten raw, and provides roughage. As flexible as they come, this green vegetable has so much nutrition that it's hard to ignore.

Berries - So rich in antioxidants and so low in sugar, most berries are right up there with foods we should try to get out hands on as often as possible. These are the most nutritionally dense fruits you can eat. Read more about the best fruits here.

Nuts - Macadamia, almonds, pistas, most nuts are great because they are a great filler between meals, they actually keep you full, and they are rich in proteins and good fats. Keep some nuts handy on you and they will prevent you from reaching for that bag of chips. Read more about the best snacks to keep you full.

Tomatoes - Is it a fruit? Is it a vegetable? The fact is that tomatoes are loaded with nutrients that'll complete any breakfast, lunch or dinner - making each meal healthier and more filling. Tomatoes have lycopene and red orbs which are well known for their cancer-defending properties. They are full of Vitamin A and Vitamin K, which help in keeping your blood pressure levels under control.

A good steak or bacon now and then - Every once in a while it's good to have a good chunk of red meat. This is because red meat contains animal fats and proteins and on the whole makes for an extremely wholesome and satiating meal. And unless you are properly satiated with your food, you are not eating well. A nice rack of lamb will do very well too.

Dark chocolate - For that sweet tooth it is important to keep some dark chocolate handy. This will help you overcome the urge for reaching for some unhealthy, sweet dessert that it's best you say away from whether you are skinny, fat, or somewhere in between. Dark chocolate that contains at least 60% cocoa is good for heart and liver health.

Begin your day with oats

Everybody needs to be health conscious today, because most of us face health risks due to various reasons like bad food habits, lack of exercise, stress, obesity, drinking alcohol , smoking, etc.

Being healthy begins by eating healthy. Most of us begin our day by having breakfast that is high in fat and calories, for eg. butter jam toast, cheese sandwiches, omelettes, sheera, vadas, dosas, etc. which is bad for the heart. You need to begin your day with a non-oily nutritious breakfast, for example, having oats. It's quick and easy to prepare, so you can't complain about not having the time to prepare breakfast. Here are some of the benefits of oats:

- Oats contain soluble fibre called beta glucan, which is known to help in reducing cholesterol by the blocking of re-absorption of cholesterol when it passes through the digestive system. Regularly having oats lowers the cholesterol levels in the body.

- Oats contains low levels of sodium. This reduces the risk of contracting high blood pressure and hypertension.

- The soluble fibre present in oats tends to slow down the digestion of carbohydrates, thereby reducing the spikes in the blood sugar levels, which in turn do not lead to unwanted urges to eat.

- Eating oats leaves one much fuller, therefore you tend to eat less. This is especially good for those trying to lose weight.

- Oats contains very less amount of fat and lesser calories. This makes it good for overall health.

- Being a good source of natural dietary fibre, oats are beneficial in curbing the problem of constipation.

- Oats are also known to contain compounds called phytochemicals that can reduce one's risk of cancer.

Effective Living Clinic

B-3/19, 0:1, Sector 3, Vashi

Navi Mumbai 400703

Tel: 9987223811 / 9969105310

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Potatoes not the dietary villain

Potatoes are often painted as villains for dieters, but a new study has found that the staple food is not that bad after all.

Foods like potatoes and white bread with a high glycemic index (GI) are absorbed quickly by the body, triggering a spike in blood pressure.

But a study by researchers at University of Otago found that when you eat these carbohydrates as part of a meal of meat and vegetables the effects are barely felt.

Bernard Venn and his colleagues enlisted 30 healthy young people and monitored the GI levels of three different meals, including one with potatoes as a side dish.

Surprisingly, said Dr Venn, this meal was low on the glycemic index, meaning the food will burn off slowly, even though it contained an ingredient many fear for its potential weight-gain properties.

"I don''t think people should be too afraid of putting high-GI foods into their meals," Courier Mail quoted Dr Venn as saying.

"Our work suggests that having a small amount of potato with a meal isn't going to drive your blood sugar crazy," he added.

The study has been published in the American Journal of Clinical Nutrition.

How can you feel sexier as you get older?

Ageing is something you can't avoid, so it's better you embrace and use it to your advantage to feel sexy and young, says an expert.

"The 20s are a time that's idealized. I think it is such a time women are struggling to find their identity and figure out who they are and establish themselves in their careers but the 30s tend to be a real time of security for that very reason because we have a much better sense who have we are and that is sexy," CBS News quoted psychotherapist Jenn Berman, as saying.

"You know, one thing that's important to keep in mind if you don't start out feeling confident and sexy, you fake it until you make it. The behaviours - behaving as if you feel sexy and behaving as if you feel confident - leads women to feel confident," she said.

Jarvis agreed, saying more women in Hollywood - from Diane Keaton to Demi Moore - have been embracing their sexy side. She added, "Do you think our sense of age is changing in this country? Do you think we're taking a new approach to aging?"

Berman also said more women in Hollywood embracing ageing have revolutionized the way we think about aging.

"And it's given the rest of us some hope, even though they have the advantages of plastic surgery and make-up artists and all of that, when we see someone our age or older looking great, it can be really inspiring," she said.

She also said that it is important to keep the spark alive with your partner.

Berman advised, "Make a point to make time for one another, turn off the TV, the BlackBerry ... turn off your computer, have face-to-face time with each other. And take care of yourself, make sure you are eating healthy, listening to your body, exercising and dressing in a way that makes you feel good and also have some sex, even if you don't feel like it. Sometimes, having sex can make you feel sexy and, also, sex begets sex, the more you have, the more you want."

She added communication with your partner is one of the keys to feeling sexy.

"The more communication you have, the more connected and the more intimate you feel, the more confident you're likely to feel, which makes you file more sexy," she said.

Effective Living Clinic

B-3/19, 0:1, Sector 3, Vashi

Navi Mumbai 400703

Tel: 9987223811 / 9969105310

www.effectivelivingclinic.com

 

Eating disorder : A brief understanding

Eating disorder treatment depends on your particular disorder and your symptoms. It may include psychological counseling (psychotherapy), nutrition education or medications such as antidepressants.

Eating disorder treatment also involves addressing other health problems caused by an eating disorder, which can be serious or even life-threatening if they go untreated for long enough.

If an eating disorder doesn't improve with standard treatment or causes health problems, hospitalization or an inpatient program may be necessary.

Having an organized approach to eating disorder treatment can help you manage symptoms, regain a healthy weight, and maintain your physical and mental health.

Where to start

You may start by seeing your family doctor or mental health counselor such as a psychologist. You may also need to see other health professionals who specialize in eating disorder treatment, such as:

·         Your primary care doctor or other medical doctors involved with your care.

·         A psychiatrist, a medical doctor specializing in medication management, when medications are necessary. Some psychiatrists also provide psychological counseling.

·         A dietitian to provide nutritional counseling when a meal plan is necessary.

It's best if everyone involved in your treatment communicates about your progress so adjustments can be made to your treatment as needed. Involving your partner, parents or other family members is also important.

For young people still living at home, parents will be actively involved in treatment and may supervise meals.

Managing an eating disorder can be a long-term challenge. You may need to continue to see your doctor, psychologist, or other members of your treatment team on a regular basis even if your eating disorder and related health problems are under control.

Setting up a treatment plan

At the beginning of your treatment, you and treatment professionals will come up with goals and guidelines. This will make it clear what to do if you're not able to stick with your plan or if you're having health problems related to your eating disorder.

Your treatment team will consider what your needs are and what resources are available in your area. The cost of treatment programs may be a factor. Hospitalization and outpatient programs for treating eating disorders can be expensive, and insurance may not cover all of the costs of your care. However, don't avoid treatment because of the potential cost. Work with your doctor to identify affordable treatment options.

Psychological counseling for an eating disorder

Psychological counseling (psychotherapy) is generally the most important eating disorder treatment. It involves seeing a psychologist, psychiatrist or other mental health counselor on a regular basis.

Counseling may last from a few months to years. A number of different methods of counseling are used to treat eating disorders. They include:

·         Cognitive behavioral therapy. This type of counseling is a short-term, structured treatment that helps you address the thoughts, feelings and behaviors related to your eating disorder. It can help you learn to recognize and change distorted thoughts that lead to eating disorder behaviors.

·         Interpersonal psychotherapy. Another short-term treatment, interpersonal psychotherapy focuses on resolving relationship issues that contribute to your eating disorder. This type of treatment may be especially helpful if you have depression along with an eating disorder.

·         Family-based therapy. With family-based therapy, family members attend counseling sessions. This type of therapy can be especially useful for parents learning how to help a teen with an eating disorder.

·         Group cognitive behavioral therapy. This type of treatment involves meeting with a psychologist or other mental health provider along with others who are diagnosed with an eating disorder. It can help you address thoughts, feelings and behaviors related to your eating disorder, learn skills to manage eating disorder symptoms, and regain healthy eating patterns.

Treatment may involve a combination of types of counseling. Your psychologist or counselor may ask you to do homework, such as keep a food journal to review in counseling sessions, and identify triggers that cause you to binge, purge or do other unhealthy eating behavior.

Nutrition education

Dietitians and other professionals involved in your treatment can help you better understand your eating disorder and help you develop a plan to maintain healthy eating habits. Goals of nutrition education generally include:

·         Education about how nutrition affects your body

·         Meal planning

·         Establishing regular eating patterns — generally, three meals a day with regular snacks

·         Taking steps to avoid dieting

Nutrition education may involve cognitive behavioral therapy techniques to help you recognize faulty beliefs and thought patterns and understand how your eating disorder causes nutrition issues and physical problems.

Medications for eating disorders

Medications may help you follow your treatment plan. They're most effective when combined with psychological counseling. Antidepressants are the most common medications used to treat eating disorders, but depending on the situation, other medications are sometimes prescribed.

Taking an antidepressant may be especially helpful if you have bulimia nervosa or binge- eating disorder in that it can help reduce symptoms of binge eating and vomiting. Antidepressants can be helpful to reduce symptoms of depression, anxiety or obsessive- compulsive disorder, which frequently occur along with eating disorders.

You may also need to take medications for physical health problems caused by your eating disorder.

Hospitalization for eating disorders

Hospitalization may be necessary if you have serious physical or mental health problems or if you have anorexia and are unable to eat or gain weight. Severe or life-threatening physical health problems that occur with anorexia can be a medical emergency. In many cases, the most important goal of hospitalization is to get back to a healthy weight. Achieving your ideal weight can take months, so you'll probably need to continue outpatient treatment to accomplish your goals once you get out of the hospital.

Hospital day treatment programs

Day treatment programs are structured programs that generally require attendance for three to eight hours a day. Day treatment can include medical care, group, individual and family counseling, structured eating sessions, and nutrition counseling. You may still be able to work or attend school if you're in a day treatment program.

Residential treatment for eating disorders

With residential treatment, you live at an eating disorder treatment facility. A residential treatment program may be necessary if you need long-term care for your eating disorder or you've been in the hospital a number of times but your mental or physical health hasn't improved.

Ongoing treatment for health problems

Eating disorders can cause serious health problems related to inadequate nutrition, overeating, bingeing and other factors. The type of health problems caused by eating disorders depends on the particular type of eating disorder and its severity. In many cases, problems caused by an eating disorder require ongoing treatment and monitoring. Health problems linked to eating disorders can include:

·         Electrolyte imbalances, which can interfere with the functioning of your muscles, heart and nerves

·         Heart problems

·         Digestive problems

·         Nutrient deficiencies

·         Dental cavities and erosion of the surface of your teeth from frequent vomiting (bulimia)

·         Low bone density (osteoporosis) as a result of long-term malnutrition (anorexia)

·         Stunted growth caused by poor nutrition (anorexia)

·         Mental health conditions such as depression, anxiety and obsessive-compulsive disorder

Taking an active role

You are the most important member of your treatment team. In order for your treatment to be a success, you need to be actively involved in your treatment and informed about your eating disorder, and so do your family members. Your psychiatrist or other members of your treatment team can provide education and tell you where to find information and support. It's a good idea to search for resources on your own as well.

Resources that can help you understand and cope with your eating disorder include:

·         Books and self-help workbooks

Are you sleeping enough?

Lack of sleep can cause numerous health problems.

Adequate sleep is extremely crucial for healthy and normal functioning of your body. Sleep in good quantity and quality is essential for physical, mental and emotional well being. It gives the desired rest and recharges the mind and body. Sleep has important homeostatic functions.

Sleep and heart have a close relation both scientifically and emotionally. The emotional relationship has been exploited in music and songs.

In an adult, the average sleep time is usually seven to eight hours and disturbed sleep is most unwelcome as it can have adverse effects on the functioning of various body systems particularly the heart and the brain.

The 24 x 7 lifestyle has relegated sleep to a secondary level of importance since humans have made a conscious decision to sacrifice sleep for completion of their tasks. The amount of sleep that a person needs to function in a normal manner depends on several factors, including age. Infants sleep most of the day (about 16 hours); teenagers usually need about nine hours a day; and adults need an average of seven to eight hours a day. Although older adults require about as much sleep as younger adults, they usually sleep for shorter periods and spend less time in deep stages of sleep. About 50 per cent of adults over the age of 65 have some type of sleep disorder, although it is not clear whether this is a normal part of aging or a result of other factors, such as medications that are commonly used by older people. In most cases, sleep disorders can be easily managed once they are properly diagnosed. Insomnia is the most common sleep disorder. It occurs more often in women and in the elderly.

Chronic sleep deprivation can have adverse effects on heart, blood pressure and metabolic functions resulting in hypertension, heart attacks, diabetes and stomach-related disorders like indigestion and hyperacidity. Chronic sleep deprivation also causes and/or aggravates snoring which is a prominent symptom of Obstructive Sleep Apnea (OSA).

OSA is a common sleep disorder. OSA is characterised by repetitive closure of pharynx (a part of upper airway) in sleep causing lowering of oxygen concentrations in sleep. Low oxygen results in rise in blood pressure, rise in heart rate, irregular heart beating and release of stress hormones. The chief complaints in patients of OSA are snoring and daytime sleepiness and tiredness. Increase in body weight also occurs which may be difficult to lose in spite of exercises. OSA can affect both obese and non-obese individuals.

To overcome daytime sleepiness they may consume tobacco, smoke cigarettes or consume excess tea/ coffee, which is again harmful. Patients of OSA are at risk of developing high blood pressure, heart attacks, type 2 diabetes, stroke, obesity and dementia. Management of OSA is highly rewarding since it not only treats the sleep complaint but also the associated disorders are better managed. Oxygen is the basic requirement of body cells and if this is lacking, be in sleep only, needs to be treated. The basic needs of life- Roti, Kapda aur Makaan (food, clothes and shelter), needs to be rewritten as Oxygen, Roti, Kapda aur Makaan.

Diabetes Warning Signs

Because type 2 diabetes can lead to serious health complications, it's important to be aware of any diabetes warning signs and get tested for diabetes if you have these symptoms. Treating diabetes early, when treatment is most effective, can help prevent complications.

We'll explain the various diabetes warning signs and also warning signs of specific diabetes problems. Discover why it's important to listen to your body and alert your doctor if you notice any new signs or problems.

Warning Signs of Diabetes

Sometimes type 2 diabetes can develop without any warnings signs. In fact, about a third of all people who have type 2 diabetes don't know they have it. That's why it's important to talk to your doctor about your risk for diabetes and determined if you should be tested.

Common warnings signs of diabetes include:

·         Increased thirst

·         Increased hunger (especially after eating)

·         Dry mouth

·         Frequent urination or urine infections

·         Unexplained weight loss (even though you are eating and feel hungry)

·         Fatigue (weak, tired feeling)

·         Blurred vision

·         Headaches

·         Diabetic coma (loss of consciousness)

If you have any of the above mentioned warnings signs of diabetes, give your doctor a call and schedule a diabetes test. With the right diabetes diet, regular exercise, and medications, if needed, you can manage type 2 diabetes and live an active, productive life.

If you have symptoms of the following diabetes complications, it's important to seek immediate medical attention. Each brief discussion links to more in-depth information.

Hypoglycemia and Diabetes

As you'll learn in this health topic, hypoglycemia, or low blood sugar, occurs when the level of sugar or glucose in the blood drops too low to fuel the body. Hypoglycemia is not a disease but a condition that results from a variety of causes.

Hypoglycemia is most commonly a complication of diabetes treatment (diabetic hypoglycemia). You can develop hypoglycemia by taking too much insulin or other diabetes medications or by delaying a meal. Hypoglycemia can also be the result of some medications, other diseases, or too much activity.

We'll explain more about some warning signs of hypoglycemia in this health topic, including nausea, a jittery or nervous feeling, a rapid heartbeat, mood changes, blurred vision, and difficulty walking. Severe hypoglycemia can lead to loss of consciousness, seizures, coma, and may be fatal.

Hyperglycemia and Diabetes

In this health topic, we explain the dangers of hyperglycemia, or high blood sugar levels, and diabetes. Hyperglycemia causes many of the warning signs of diabetes listed above. Hyperglycemia may be caused by skipping or forgetting your insulin or diabetes medicine, eating too many grams of carbs for the amount of insulin administered, simply eating too many grams of carbs in general, or from stress or infections.

In this health topic, we discuss hyperglycemic hyperosmolar nonketotic syndrome (HHNS), an extremely serious complication that can lead to diabetic coma and even death in type 2 diabetes. This serious condition occurs when the blood sugar gets too high and the body becomes severely dehydrated. To prevent HHNS and diabetic coma in type 2 diabetes, check your blood sugar regularly as recommended by your health care provider; when you are sick, check your blood sugar more frequently, drink plenty of fluids, and watch for signs of dehydration.

Other Warning Signs of Diabetes Complications

Other warning signs of type 2 diabetes' complications may include:

·         Slow-healing sores or cuts

·         Itching of the skin (usually around the vaginal or groin area)

·         Frequent yeast infections

·         Recent weight gain

·         Velvety, dark skin changes of the neck, armpit, and groin, called acanthosis nigricans

·         Numbness and tingling of the hands and feet

·         Decreased vision

·         Impotency

If you have any of these diabetes warning signs, contact your health care provider right away so you can have a diabetes test. Even people with pre-diabetes can have the increased risk from heart disease seen in people with type 1 or type 2 diabetes.

Healthy lifestyle cuts heart failure risk

A person's lifetime risk of developing heart failure is one in five at age 40. However, a new study has suggested that adopting a healthy lifestyle - including watching your weight, not smoking, regularly exercising and eating lots of veggies could significantly reduce the risk of developing heart failure.

It found that people who followed one healthy lifestyle behavior significantly reduced their heart failure risk, and each additional healthy behavior further decreased their risk.

Previous research has shown an association between healthy lifestyle behaviors and lower risk of heart failure in men. The new study is the first to find a similar connection in women.

Researchers at the Pennington Biomedical Research Center in Baton Rouge, La followed more than 18,000 men and nearly 20,000 women from Finland ranging in age from 25 to 74 years for about 14 years. During this time, 638 of the men and 445 of the women developed heart failure.

After taking into account risk factors for heart failure such as diabetes, high blood pressure and a previous heart attack, the study found men who smoked had an 86 percent greater risk for heart failure than the non-smokers. That risk jumped to 109 per cent among women.

Overweight men had a 15 per cent increased risk of heart failure, while overweight women had a 21 per cent increased chance. That added risk surged to 75 per cent for obese men and 106 per cent for obese women.

On the other hand, the risk for heart failure dropped by 21 per cent in men who exercised moderately compared to those who only got light physical activity. Among women, moderate exercise was associated with a 13 per cent decreased risk.

High levels of physical activity were associated with a 33 per cent decreased risk in men and 36 per cent in women, they noted.

Eating vegetables three to six times per week was also associated with a 26 per cent decreased risk of heart failure in men and 27 per cent in women compared to those who rarely ate vegetables.

Engaging in all four healthy lifestyle behaviours decreased the risk for heart failure by 70 per cent in men and 81 percent in women, compared to 32 per cent in men and 47 per cent in women who engaged in only one healthy behaviour.

"Any steps you take to stay healthy can reduce your risk of heart failure," said lead author Gang Hu, M.D., Ph.D., director of the Chronic Disease Epidemiology Laboratory.

The research is published in the September issue of Circulation: Heart Failure .