Ways to help your diabetes

4 ways to help your diabetes:

1. Eat your food slowly. The slower you eat your food the faster you get full and you eat less.
2. Eat every meal and snack between meals so you avoid spikes in your blood sugar it will maintain your sugar levels.
3. Look at your relationship to food, some people eat because they are bored, stressed, or upset so keep that in mind when you eat.
4. Measure what you eat to the serving of the package labels.

Diabetes is when your body can’t produce insulin or not enough and it can cause your glucose levels to elevate. Over time other health conditions can develop associated with diabetes like:

• Cataracts  (eye lenses clouding over)
• Kidney disease
• Heart disease or stroke
• Nerve damage in the feet
• Slow healing sores
• Peripheral neuropathy: Damage to the peripheral nervous system
• Postural hypotension- drop in blood pressure

What is your glycemic index on the foods that you eat?
The glycemic index is a system that ranks foods on a scale from 1 to 100 based on their effect on blood sugar levels.  Foods that raise blood sugar quickly have a higher number and foods that take longer to increase blood sugar levels have a lower number. The lower the glycemic index the longer you feel full.  When you are consistently eat foods with lower glycemic index scores you lose weight and decrease your risk of diabetes.

GI of 55 or less = low, GI of 56 to 69 = medium, GI of 70 or more = high        

 Exercising shouldn’t feel like a chore, it should be creative and have fun with it!

• You should always begin with a warm up of light cardio five to ten minutes
• Beginners do one set of twelve to sixteen reps of each exercise
• Intermediate and advanced;  perform two to three sets of ten to sixteen reps with short rests in between
• If you want to increase your intensity you can by adding weights or slowing your movements down
• Always switch it up so you aren’t getting bored with the same routine

According to the Journal Applied Physiology you should get at least 150 minutes of physical activity each week.
Why should you exercise?

1. Live longer
2. Sick less
3. More energy
4. Sleep better
5. Less Stressed
6. Boost your confidence
7. Better posture
8. Improved memory

Schedule Your DOT Physical Exam in Grand Junction

Here is how the process works:

1. Register and pay for your exam by clicking here
2. Arrive ready to complete minimal paperwork
3. We’ll do a thorough examination and determine your certification length
4. You have the option of having us recommend wellness strategies that’ll improve your health

To make your life easier you can register and pay for your DOT Physical in Grand Junction, Colorado at www.dotgj.com plus save $