Category: Fitness & Well Being

When Diabetics Get High… (but not the way you think)

Type 1 Diabetes is a constant battle. It involves frequent blood glucose testing, insulin injections and/or oral medications as well as tightly controlled diets and exercise regimes. At least, it does if you want to maintain some modicum of control or perhaps maintain your overall health.

Only some of the tools used in the daily life of a Type 1 Diabetic

Type 1 Diabetes tends to shorten your lifespan. In 2012, the University of Pittsburgh published an article containing the results of a 30 year study that revealed that Diabetes can shorten the average lifespan by over 20 years! Through my own studies, I’ve always heard 10 to 15 years was the more accurate prediction. But once again, this all depends on the person’s overall health and willingness to maintain some control.

The takeaway from this study is simply that one’s life is shortened by Type 1 Diabetes. This can be for a number of reason, including but not limited to Diabetic complications, lack of health or poor control.

Technology has come a truly long way in making my life easier. When I was first diagnosed in 1982, my blood testing machine was roughly the size of a brick and it took a five-minute process to test. I had multiple injections that were required every day, starting first thing in the morning. Nowadays, I wear an insulin pump that takes away most of the guess work and deals with proper insulin distribution. I now take one needle every three days as opposed to a minimum of three EVERY day.

A comparison of my first glucometer from 1982 to the one I currently use today!

But before I start rambling, the purpose of today’s blog is to discuss what to do when you come across someone who appears to be having a hypoglycaemic or hyperglycaemic episode (low and high blood sugar, respectively).

Bearing in mind that I’m not a doctor, I’m passing on advice based on what I’ve come to learn over 36 years of being a Type 1 Diabetic. So take this advice with grain of salt as I am a big fan of making it clear that every person is different.

Most people will tell you that their medical status is private and doesn’t need to be shared with anyone. Although this is true as far as a person’s basic rights go, it’s also incredibly irresponsible. When it comes to one’s health and well-being, I’ve always had a policy that the sharing of pertinent information can be important and could potentially save your life.

One of the first steps I always take whenever I get a new supervisor, boss or employer is advise them that I am a Type 1 Diabetic. This is important, as it can go a long way towards letting your employers know the hows and whys when issues arise. It doesn’t mean you need to shout it out to everyone you work with, necessarily. But it can help prevent issues down the road.

I also take this step with any sporting or fitness clubs I join. This is almost more important, since excessive exercising can lead to blood sugar extremes. When I last joined a weight gym and had a membership, I had the owner put a note on my electronic membership file indicating I was Diabetic. That way, if something ever happened while I was training, the staff would be in a position to tell medical personnel about it.

Outside of taking these preliminary steps, here is what I tell everybody in relation to helping me treat any outstanding issues: either I’m conscious or I’m not! If I’m conscious I’ll be able to take steps, such as testing my blood and taking the appropriate steps including eating some fast-acting glucose. If the person is unconscious, please, PLEASE, don’t try to feed them or administer insulin! You could aggravate the situation or send them spiralling in the opposite direction. Either the person will be able to administer what he or she needs on their own, or you should be calling 911 for medical assistance.

Jellybeans or Skittles are my preferred choice for treating lows, as they’re essentially fat-free and are about 1 gram of carbs per bean!

Through the years, I’ve heard some medical professionals say that if you find an unconscious Diabetic, try and feed them some juice or something of the sort. That way, if they’re too low it will bring them up and potentially save their lives. If they’re too high, medical professionals can deal with that once they arrive. The problem I have with that is simply that if the person is already too high, you risk throwing them into a Diabetic coma, the outcome of which is not pleasant. Plus, you’re dealing with the potential issue of trying to feed something to someone unconscious. And what if the person’s current situation is not related to Diabetes? You could be adding one more layer on top of the issue.

At the end of the day, it all comes down to communication. Be willing to communicate and speak with the important people in your life and let them know what YOU need. Only you will truly know what is required to treat your current blood sugar levels and help you get better. ☯

Why Having That Six Pack Is Bad For You… (And I Don’t Mean Beer!)

Listen, I know what you’re thinking. Having six pack abs is a trademark sign of someone who’s in shape, right? Maybe not. Trust me, I’d love to have a ripped midriff like the dudes we see in the movies. But there are actually a lot of reasons why a person shouldn’t.

Most genuine fitness gurus will agree that there are a number of health issues caused by training to get six pack abs. First and foremost, the type of fitness regime required to get and maintain ripped abs is ultimately unhealthy. The amount of work and effort required, combined with a stricter than strict diet, takes a toll on a person.

Although the current desired social aesthetic, ripped abs can cause all sorts of health issues.

The reality is that there is nothing wrong with developing those abdominal muscles. In fact, most people who exercise regularly will develop them regardless of their look. It’s making them visible that causes the issues.

You see, in order to have those nice, ripped abs, you need to lower your body fat percentage below what is recommended as healthy. It can cause all sorts of issues such as weakened immune system, hormone imbalances and bad structural support system for the body. Ultimately, we aren’t designed to have ripped abs.

Health issues in women can be even worse

Often, athletes who strive to get six pack abs will ignore or forego other important muscles groups in order to get that chiseled look. This means that as much as it’s the current social standard for someone who is in shape, having ripped abs in no way designates someone as necessarily being in good or proper shape.

The whole thing actually becomes worse for females, whose bodies are inherently designed for childbirth and serious damage can be caused to those reproductive systems while striving for ripped abs.

Men’s Journal actually put out a decent e-article about it and it can be read at https://www.mensjournal.com/health-fitness/when-six-pack-abs-are-bad-for-your-health-w435224/

In the martial arts world, the Okinawans believe that the soul is contained in the hara, what is known in some circles as the chi. having just an ever so slight belly means you’re soul is properly balanced. They generally frown upon having ripped abs.

At the end of the day, there are a number of better, healthier ways to get into proper shape. And although there’s nothing wrong with slimming down your mid-section (in fact, SOME weight loss can lead to better overall health) getting those oily six-pack abs everyone in the movies flaunt isn’t the way to go. ☯

Crack A Cold One For These Boozy Facts…

I’ve covered coffee and green tea in previous posts (the green tea thing is going fantastic, by the way!) So today, I’ll be covering a beverage type most people don’t consider as having health benefits: alcohol.

Yes, you read that right. In certain circumstances, alcohol can lend a number of health benefits (when it doesn’t include getting black-out drunk).

When one drinks in moderation, and just to be clear, moderation means no more than about two drinks a day, here are some of the benefits:

It can lower the risk for heart disease. Moderate alcohol can help increase the amount of “good cholesterol”, help improve insulin resistance and can help prevent certain blood clots.

It can improve your libido! Although there’s a lot more study to be done on this subject, some results have shown that alcohol can help prevent erectile dysfunction. And I don’t know about you guys (pun fully intended) but this is an important detail. Again, this is based on extremely moderate consumption.

Alcohol can help prevent dementia and reduce the chance of gallstones. Studies have shown that small amounts of alcohol can help make brain cells more fit. I’m not certain how one would measure the reduction in chance of developing gallstones. I mean, maybe you’re just someone who doesn’t develop them, right? But then again, that’s why I’m not a scientist.

It’s also been shown to reduce the chance of developing Type 2 Diabetes. This is apparently linked to healthy lifestyle choices used in conjunction with moderate consumption, of course. But while we’re on the subject of Diabetes and alcohol consumption, let’s talk about carbohydrates.

Obviously, carb counting becomes extremely important to insulin-dependant Diabetics. With that in mind, just about any pure spirit is carb free. For example, whiskey and tequila are actually carb free. As long as you don’t mix your drink with sugared alcohol or juice, you should be good to go. Unfortunately, just about all blends of beer are heavy on the carbohydrates. You know, hops and yeast and all that…

Frequent or heavy use of alcohol can LEAD to several health complications and a bunch of inconvenient things like weight gain and addiction. So be sure to drink in moderation and check your blood sugars frequently while consuming. Alcohol can keep your liver so occupied that it forgets to release glycol and your levels can drop quickly.

You can visit the Mayo Clinic’s website to read further about the benefits and complications of alcohol consumption. Here’s the link: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/alcohol/art-20044551 ☯

Wherever, Whenever…

Working out can sometimes get tough. There are a lot of things that can get in the way, such as work, studies, family, etc…

It’s important to remember that you can have a simple workout no matter where you find yourself or what you may be doing. For example, we’ve had an old fold out couch that I had to beat with a sledge hammer last year because the bed portion wouldn’t fold in properly. I properly screwed up the mechanism, so it’s had a piece of metal sticking out of the corner for the past year. It’s still been decent to sit on, but with the new couch taking up the majority of the living room space, we’ve been trying to get rid of it. This afternoon, a crow bar, a sledgehammer and a lot of sweat later, we tore the couch into burnable pieces of wood and the steel bed frame to bring to a scrap yard. It was actually a pretty good workout.

Sometimes when we’re on a trip somewhere, we tend to forego our fitness. Especially when staying in motels and such. Don’t forget that you can get a good sweat on, simply from your own body weight and body weight exercises. Some good examples would be push-ups, squats, lunges, crunches or sit-ups, leg raises and tricep dips using a chair. As long as you push yourself, you’d be surprised how good a burn you can get.

Check out this web page I found that contains all kinds of exercises that you can do when you find yourself without equipment and need a good burn: http://travelstrong.net/bodyweight-exercises/

Remember, travelling and daily obligations shouldn’t keep you from maintaining your physical health. As the old saying goes, where there’s a will, there’s a way.

I’m Zamfir, Yo!

I’ve decided to undertake a new hobby. I mean, between martial arts, my Buddhist studies and fitness, writing my blog, reading dozens of books a year and taking care of my son, I have so few hobbies, right?

I’ve decided to learn the pan flute. I found a unique opportunity to get my hands on one for only $14. Considering traditional bamboo pan flutes usually go for $80 to $100, minimum, it was something I couldn’t pass up (I can hear my wife cursing the day I got a credit card as I type this!)

The pan flute is a traditional wood-tube wind instrument that was originally created by the ancient Greeks. It was believed used originally by shepherds and is thought to have been used as early as the third millennium BC. It usually contains a minimum of four to eight hollowed bamboo or wooden tubes and is known for it’s rich sound by blowing across the opening.

My new toy! I feel inclined to name her…

It’s often associated with specific soundtracks. For example, Gheorghe Zamfir played a full track of Japanese Pan Flute for the original Karate Kid movie in 1984 ( the video can be heard on YouTube at https://www.youtube.com/watch?v=kSlAk0GatQ0 and haunts my soul!). The sound was haunting and beautiful, and it has always stuck with me throughout my martial arts training. I’ve always dreamt of learning this instrument and now I have one. It’s important to to have goals.

I’m thinking the name “Kaze” would be appropriate…

Music can play an integral role in your mental and physical well-being. Music wears several different hats for someone who indulges, such as lessening stress and anxiety, improving your mood and facilitating exercise, provides ease and comfort as well as easing pain in certain specific circumstances.

Music can move people to tears, make them smile or alter their mood. I’ve been playing the guitar and singing (in small doses), for the past twenty years. I’m not professional or anything, but the playing of music has always provided a satisfaction akin to meditation, which as you may or may not know, I’m a bit of a fan!

“Kaze” is Japanese for “wind”

Music is often used in physical activity as well as meditation. I hope to learn this instrument in short order and include it in my meditational routine. I’ll keep you guys posted and maybe even post a couple of sound bytes of me playing (if I can learn anything that sounds normal).

My point is, if you have the opportunity to learn and embrace a musical instrument, I highly recommend it. It can provide a certain amount of relaxation and all the benefits I named above, if you stick with it. It can also provide a certain level of discipline, which would be required to master any instrument. But if you stick with it and enjoy it (which is important) the benefits will far outweigh the efforts. ☯

No Matter How Much You Love Your Donut, It’ll Never Love You Back…

It almost seems as though they come out with some new fad diet every year. And with every new fad, people are subjected to different angles to trying to lose weight. Some involve cutting out carbohydrates (which is a really dumb idea since it’s our source of fuel), some involve trying to eat like our paleolithic ancestors (which is also another ridiculous concept, since our digestive systems have evolved WAY beyond what our ancestors had) and some involve eating nothing but vegetation (probably my biggest pet peeve, since the human digestive tract is designed to be omnivorous).

The bottom line is that it’s more the fact of what you eat than how much you eat. And also HOW you eat. After all, every person is different and the amount of food you require depends on age, fitness levels, overall health and a score of other factors.

For example, a man of my age, fitness level and size require almost 3,000 calories a day. My wife requires about 1,800 calories and my son would only need somewhere in the range of 1,000 to 1,400 calories (although I swear to the light that his energy level dictates he consumes SOOOO much more!).

Fad diets won’t help you lose weight. I mean, they might… But it severely depends on how you manage your lifestyle in tandem with the diet. Make sure that you consult your health practitioner prior to starting any diet regiment that seriously alters your eating habits from what you’re used to. Combine it with a healthy exercise schedule and watch for any change in your body’s behaviour that may be an issue (chest pains, random sweating, light headedness, etc…)

Last but not least, listen to your body. Dieting shouldn’t leave your stomach grumbling several times a day. If you’re constantly hungry, it’s a sure sign that your body is telling you that you need to eat more.

My Tea Is Green With Envy…

First and foremost, let me clarify that I drink about 3 to 4 litres of water a day. Between my fitness regiment and the facts I have Diabetes, water plays an integral role in my daily routine. But I do have an affinity for tea, and green tea is especially high on the list (with orange blossom and cinnamon being my top choice).

There’s a lot of attention being given to tea. Specifically, green tea. Studies have shown that green tea has a surprising amount of positive effects on the body. Most recently, I read about how drinking at least 5 cups of green tea a day can help in losing weight, most of it in the belly. Since Type 1 Diabetics have difficulty losing weight in the gut due to insulin use, this would be fantastic. True, there are no hard and fast beverages that melt off the fat for you. And it becomes most important to pair your tea consumption with other healthy habits, such as limiting your alcohol intake, eating well and exercising regularly.

Some of the health benefits include, but are not limited to improving blood flow and lowering cholesterol, aiding with blood sugar control and contains a number of antioxidants. These are just to name a few, and the studies are still happening as we speak.

One important benefit is the relaxing routine that comes with consuming tea. In fact, most Buddhist monasteries include the consumption of tea as part of the morning routine, as we believe that it helps with the cultivation of body and mind. It isn’t always necessarily green tea, but it usually involves a similar blend. Green tea has also been used in traditional and holistic medicine for next to forever.

I’ll be trying the whole “5 cups a day” thing for the next little while. In addition to how I’ve been killing myself on a bicycle lately, we’ll see if it does help to trim the gut a touch. I’ll also be watching my blood sugar levels to see what effect it may have. I’ll be providing updates as I go along.

My “short” little bike ride tonight…

So grab yourself a cup of green… When preparing your tea, it is recommended not to use boiling water as it can be damaging to some of the good stuff in the tea. Hot but not boiling water is best, and remove the tea bag once it has achieved the desired strength.

Some good articles that cover the material I’ve written on and more include WebMD (in case y’all haven’t noticed, I’m a big fan of this page) and MedicalNewsToday.com. These articles can be read at https://www.webmd.com/food-recipes/features/health-benefits-of-green-tea#2 and https://www.medicalnewstoday.com/articles/269538.php respectively.

Enjoy!

Gotta Get Me Some Of That Fresh Air Everyone Talks About…

I know a lot of people who spend the majority of their lives indoors. It happens naturally, right? Most jobs happen indoors and then when we get home we make meals and rest at home. But there are a lot of benefits to spending some time outside.

The first and most obvious benefit is sunlight. Although it has been proven that tanning and being in the summer sun unprotected isn’t all that great, getting “some” sun will help trigger the body’s production of Vitamin D and has also been shown to help prevent myopia in younger children.

Being outside will help with mental health and has been shown to reduce stress levels. Once outside, people will also tend to be more physical and exercise more. It also allows children o be more physically active, as they have access to space and play structures not available within the house. (For us parents, it also helps to maintain our sanity)

The majority of these benefits apply to adults, as well. I know a lot of fitness buffs who exercise, work out and stay in good shape but practically never go outdoors. I’m a firm believer that exercise is exercise; the benefits will happen regardless. That being said, adding the outdoors aspect will add to those benefits. Today, my family and I cycled to the nearest park, then my son played on the structures for almost an hour before we cycled back home.

So, get outside! The weather is getting nicer and summer is fast approaching. Whether you start with a simple walk or go for a jog or hop on the bike… You can’t go wrong.

The Weight of The World…

Stress. It has become a defining factor of modern day society. Unfortunately, you would be extremely hard pressed to find someone who doesn’t experience some level of stress in today’s world. In fact, even the wealthy and philanthropic have their own stresses, albeit stresses we likely don’t understand.

Some of my more religious associates would say that “God never throws more at you than you can handle…” If this is true, then I must have shoulders of fortified steel.

If stress simply involved worrying about something, it wouldn’t be such a big deal. The major issue with stress is the physiological and psychological effects it can carry with it. Sometimes, even the more trivial symptoms can be overlooked, such as a headache or back ache. But these physical symptoms can often be associated to the stresses on your life. Some of them can be more severe. Depression, change of mood or appetite and constant fatigue despite being unable to sleep can all be caused by stress.

So, what can one do to alleviate this? Well, the most obvious thing would be to eliminate the source of the stress. If possible, that would be the most effective way to reduce and eliminate your symptoms. However, when the stress in your life is caused by something you can’t eliminate, like perhaps your career that you’ve worked your whole life for, eliminating the cause becomes a little more difficult.

There are some traditional ways to manage stress. My obvious go-to and favourite one would include getting regular physical activity. Exercising releases certain hormones and helps to relax you. It also keeps your metabolism up and will help you sleep better. These are all things that will alleviate stress. I can certainly attest to the measurable benefits of working out on a punching bag.

Obviously, I’m a big fan of relaxation techniques, such as deep breathing, meditation or yoga. But it sometimes becomes hard to focus and concentrate on these things, depending on what’s bothering you.

As appealing as it may seem, you want to try and stay away from hobbies that will leave you sitting idle. Binge watching television or surfing the Internet may seem like a distraction, but in the long term it leaves you in a position where you can dwell on the things that are causing the issue.

Last but not least, prolonged bouts of stress can cause some serious, life-threatening physiological changes. If you notice that you have taken steps to control your stress but it lingers on, it might be time to chat with your doctor. If you start experiencing chest pains, random sweats and dizziness, it could be a sign of a heart attack. Be sure to take good care of yourselves.

Aches and Pains, They Don’t just Happen To Old Guys Like Me!

People who practice a sport or martial art for any length of time will likely suffer from some level of sports injury at some point. Although I’m not a doctor, I’ve suffered my fair share and they tend to keep on coming as I accumulate a larger number to my age (insert “old dog” jokes here).

I think it’s important to understand the difference between an ache, which one might feel after a particularly intense workout, and pain, which can be the result of an injury. If you’re uncertain as to which you’re feeling, you just might have an injury.

Today’s modern lifestyle helps to encourage unfortunate injuries. Most people work a sedentary or desk position from Monday to Friday, then try to become weekend warriors by sliding into home base on the company softball team or laser tag! When we sit idle for long periods of time, our muscles tend to atrophy and tighten up, making it easier to get hurt once you DO engage in physical activity.

The most common injuries are sprains, which is the pulling of the elastic tendons connecting the joints and bones. But there are some common injuries that occur, such as ACL tears or strains, groin pulls, concussions, shin splints and Tennis Elbow. Those all sound pleasant, right? I’ve experienced all of those, on one level or another, EXCEPT an ACL tear.

If you wake up the following morning and your body and muscles in general just kinda seem to hurt, you’ve probably just gotten the ache of a deep workout. However, if you notice swelling, discolouration or excessive pain that feels as though lightning is shooting through the affected area, it signifies an actual injury.

According to an article on WebMD written by Matthew Hoffman, MD, mild injuries can be treated at home by following the PRICE method:

P – Protect From Further Injury: For more severe injuries, protect the injured area with splints or bandages. Obviously this would involve an open wound. Torn muscles or dislocations may simply require splinting or elastic bandaging until you can get to a doctor;

R – Restrict Activity: Stop doing what you’re doing! Continuing to work out when you have an injury will worsen or aggravate it. It’s one thing to “work through the pain”, but continuing to push yourself when you’re genuinely hurt can lead to permanent injury;

I – Apply Ice: Apply ice to the injury immediately. This will help reduce the swelling, which is common with sports injuries. Ice is considered a natural anti-inflammatory without any side effects. Health professionals recommend icing for 20 minutes every 2 hours for the first two days. Contrary to some opinion, professionals don’t recommend heat as it can encourage further swelling;

C – Apply Compression: applying an elastic bandage will help to reduce swelling;

E – Elevate the Injured Area: Raising the injured appendage above the heart will also help to reduce swelling.

If you have aches and mildly pulled muscles, analgesic creams and warming blankets can help alleviate the pain. Over the counter pain killers such as Ibuprofen can also be useful in small doses, and only in the short term. Anything that persists for more than a few days should be examined by a health practitioner.

One of the best preventative measures is, of course to work out regularly. By maintaining a regular exercise regiment, you’re less likely to injure yourself. When you do work out, ensure to perform a light warm-up before starting. Once your muscles and joints are warm, they can be worked and developed with less risk of you hurting yourself.