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Posts Tagged ‘Physical activity’

5 Steps to Take Control of Your Diabetes

November 22, 2013 1 comment

November is American Diabetes Month aiming to raise awareness in the movement to Stop Diabetes®. Nearly 26 million children and adults in the United States have diabetes. If you are battling the disease, learn five tips from Michael Clark, MD, a preventive medicine physician at Cooper Clinic, to help you take control of your health.

  1. Know your Diabetes: Knowledge is one of the best ways to combat diabetes. Diabetes is able to affect your entire body. Talk in depth and frequently with a diabetes educator and/or your physician to assure you are always up-to-date with the latest information. Aside from talking to your physician, make an effort to read the literature on diabetes. Thankfully, there are some great books available as well as online websites such as diabetes.org which give you important information in a structured, easy-to-understand way. Ultimately, every patient with diabetes should know their bodies and their condition better than anyone else, including their physician.
  2. Know Your Blood Sugar: How does diabetes affect you? Testing your blood sugar will not only let you see how you’re doing on a regular basis, but it should also help you understand your diabetes and inform your decision making. This could include choosing a suitable diet, knowing how activity affects you and how stressful days and illness should be managed. Furthermore, the more detail you record, the better prepared you will be when you meet with your physician.
  3. Pick the Right Diet: A healthy diet will help in a myriad of ways. The right diet will improve blood sugar levels, improve blood pressure and cholesterol, reduce tiredness, improve digestion and can significantly improve clarity of thought.
  4. Get in Activity: Minimal activity each day can help improve our health and help us feel more energetic through the day. Even a 20 minute walk or 15 minutes of push-ups and/or aerobics in your own living room will get the heart pumping. The effect of regular activity is also known to help increase insulin sensitivity, which can be useful for all types of diabetes, particularly type 2 diabetes.
  5. Manage Sleep and Stress: Is your head hitting the pillow for at least eight hours per night? Getting at least eight hours of restful sleep will not only help manage your weight, but it will help keep your blood sugar levels in check.

With these helpful, managing tips, you will be able to tackle your diabetes head on.

For more information about Cooper Clinic or to schedule an appointment for a comprehensive physical exam, call 972.560.2667.

How Much Running is Too Much?

February 26, 2013 Leave a comment

Excessive RunningResearch from The Cooper Institute has shown that the value of exercise is overwhelmingly good; however, studies also show that more is not always better. 

How much running is too much? This a very controversial question, but Kenneth H. Cooper, MD, MPH, has long said that if you are running more than 15 miles a week, you are doing it for a reason other than health. When you run beyond 15 miles a week, there is a fairly sharp increase of muscular skeletal problems in areas such as your knees and hips.

If you are training for a vigorous physical activity like endurance running, it’s important to make sure that you are not damaging your body tissues.  When you are an endurance athlete, your body can be compromised from oxidative stress as you lose essential nutrients through sweat and increased oxygen consumption. When this occurs, your body can begin to produce dangerous free radicals, which are a by-product from the metabolism of oxygen. An increase in these free radicals throughout your body can result in soreness, DNA damage, cancer, muscle tissue damage and other degenerative diseases.

Running 30+ miles per week may be linked to scarring of the heart due to a lack of oxygen and free radical damage. If you’re running this much, Dr. Cooper says it is imperative that you supplement your body with the proper nutrients to suppress any DNA damage from free radicals. Elite athletes can benefit by taking the proper dosages of vitamins E, C and beta carotene. Dr. Cooper recommends taking 400 international units (IU) of vitamin E twice a day to decrease risks associated with excess running. The Cooper Complete Elite Athlete formula provides the nutrients needed to suppress free radical damage.

Over the years, there have been reports of sudden deaths while endurance athletes were running. Dr. Cooper stresses that this is a rarity, because the majority of athletes who suddenly die while running often have an underlying congenital heart defect. This defect can typically be detected from an EKG.

Our bodies were designed to be fit and active. When you put this topic into perspective, you can clearly see that the proven benefits of exercise outweigh the risks associated it. If you are an endurance athlete, consult your physician to ensure that you are receiving the proper supplementation to stay healthy while you train.

For more information, read The Dallas Morning Newsrecent article where Dr. Cooper discussed this topic or you can view Dr. Cooper’s statement on excessive exercise that he published as a result a Wall Street Journal article on endurance sports.