Healthy Ways to Stay Fit by using heart rate zones calculator

Workout Properly
Even if you just get out for a walk a few times a week, work out is important for being fit and healthy.
Cardio work out allows to enhance the respiratory system and heart, weight training allows to enhance the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Workout also improves blood circulation and regular exercise can keep you health and fit for a longer period of time.
For most optimal workout we suggest you train smart and always train in proper heart rate zones. See this heart rate zones calculator for assessment.

Take Healthy Diet
Eat free fruit and fresh vegetables, whole grains as possible and make them the main part of your overall diet plan. Include lean sources of wheat plan such as fish, tofu & beans. Eat balanced meals and don’t overeat. Snack on whole foods such as fruit, fresh vegetables and nuts. Avoid highly unhealthy meals that contain sugar substitutes or colors, hidden sugar which might contain excessive fats.

Keep Your Body Hydrated
Human bodies are made up of water. most of the food and fluids contain water that will help to keep your body hydrated. The best and healthiest beverage for maintaining health & is the most natural cleanser for our organs and digestive tract. Being moisturized is crucial for the brain as well as for helping to flush toxins out through the skin (perspiration) and urine. Drink water as much as you can, within a couple of days you’ll see positive results on your skin and your skin will glow and would become soft and smooth.

Don’t Be Stressed

Stress can cause issues, from heart problems to digestive problems. What many individuals do not know is what to do about it, how to handle their stress. Work out, relaxation, doing what you really like, appropriate limitations, spiritual techniques, being in nature and enjoyable hobbies relieve the side effects of stress on the body. Don’t work too much, take a day off, enjoy your vacations and get in touch with such people who supports you.

Consistency Is The Key role
In order to maintain a healthy and fit life style, its essential to have some kind of reliability when looking at the big outcome. Do proper changes one at a time, and don’t make too many changes at once or you will risk yourself into old daily routine. Make these choices as your daily work routine habit to reach your health goals.

Diabetic shoes and socks for men and women

Diabetic’s foot apparel

Diabetics should pay more attention to what shoes and socks they buy. It is important to buy proper shoes and socks for better comfort and to avoid possible infections.
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Socks for diabetics

Socks for diabetics at first glance look the same as any other socks, but look again and you will see that diabetic socks are designed in a special way. Plain stitch in the socks can irritate and damage the fingers of diabetics, so diabetic socks have different design. Socks for diabetics have flat seam. They are elastic on the top of the sock which does not squeeze the legs – this may further impair blood circulation. Socks must sit smoothly on foot, without wrinkling. Socks are not cloth, perforated are replaced with new ones.

Which material to use with diabetic socks?

The material of use has long been cotton and wool. This is still considered to be a best choice. But lately, high-quality synthetic materials are also being used.

Shoes for diabetics

In the case of shoes it is important that diabetics purchase quality shoes, which have a soft upper material and sufficient space for the fingers, a thick rubber sole and an insert which can be removed. Diabetic shoes should not be too big or too small, and the heel should not be too high. If you are buying diabetic shoes do note that in the afternoon your leg will be a bit swollen and so fitting your shoes could be a bit of a problem.

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Men and women can use the same diabetic shoes and socks.

How to avoid and possible prevent foot problems?

Every day you need to take care of your feet (medium hot bath for the feet, nails trimmed straight and brushed, hard skin removed only and brush with cream).

Inspect your feet daily for damage, blisters, cracks (the space between the toes) and, if necessary, check the soles with a mirror.

Find a professional who is qualified for the care of diabetic foot.

Wear comfortable shoes that do not squeezing hard and have no stitches. Buy shoes in the afternoon because then the foot is slightly bulged. Every day check the inside of the footwear that there are no foreign objects in it, or it may deform.
Do not walk barefoot, particularly in swimming pools (danger of infection by fungi) or on hot sand on the beach.

Go to a physician specialized in diabetes, which will be review your feet at least once a year, check your blood supply and nerves and, if necessary, refer you to a shoemaker who makes orthopedic footwear for diabetics.

The shoemaker will make orthopedic shoes or put on shoes to reduce the pressure that will prevent incorrect position of the foot, calluses and injuries.

So if you are looking for diabetic shoes and socks you should refer to a professional.

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Sample diabetes diet

Unlike type 1 diabetes which is an auto-immune disease, if caught early, fortunately for type-2 diabetics, diet therapy can help treat the disease and even normalize blood sugar levels. In fact, type 2 diabetes is diagnosed to people typically are overweight and have a family history of diabetes and those who live an inactive lifestyle. So, for those who go on a diabetic diet plan, patients can eventually normalize functions in their body. But before dieting, make sure you contact your physician or dietitian to get some input and ideas and perhaps being put on a diet plan.

The reality is that there are some people who are type 2 diabetics that have a hard time adjusting and changing their lifestyle. It takes a disciplined person willing to accept and take on any diet, healthy or diabetic and like any diets, one must commit to it on a daily basis. So, a diabetes diet therapy must be strictly followed. That is to keep insulin levels down, losing weight, normalizing blood sugar and to do your best so stay with the plan. Diet therapy for diabetics is literally a strict lacto-vegetarian and low-fat, natural foods. This means wholegrain, fruits, nuts, vegetables and dairy products. By staying with this plan, raw foods can help stimulate the pancreas and increase insulin production.

About the Different Types of Insulin

About the Different Types of Insulin

There are over 15 million Americans diagnosed with type-2 diabetes and possibly millions more who are not yet diagnosed. And for those who have been diagnosed, for some their pancreas can still produce the hormone known as insulin but due to aging or even obesity, the less insulin is produced. So, type-2 diabetics will need to rely on injections of manufactured insulin to control their blood sugar (or blood glucose level) or taking diabetic related pills. But in order to achieve control over one’s blood sugar, it is important to know the various types of insulin available.

Insulin is categorized by how fast it works, when it reaches its peak and takes action and for how long the hormone will stay in the body.

Rapid-Acting Insulin

Rapid-acting insulin goes by the name of Lispro or Humalog. It is the fastest working insulin available and once it is injected into the body, it works within 15 minutes. It hits its peak at around an hour after injection and lasts about 4-5 hours in the body. There is also Novolog or Aspart and Apidra and Glulisine with different onset times.

Rapid-acting Insulin is a “clear” type of insulin that is designed to be taken before meals and works by the time the person begins eating. This is essential to the body because the meal is digested and glucose is moved into the bloodstream.

Short-acting Insulin

Short-acting insulin is often called “regular” insulin and also taken at around mealtime. It takes longer to work and is typically taken around 30-minutes to an hour before a meal. It peaks around 3-5 hours but lasts about 6 hours in the body. It is also a “clear” type of insulin that goes by the names of Regular humulin or novolin. Also, there is Velosulin.

a needle for injecting insulin
A needle for injecting insulin into the body

Intermediate-Acting Insulin

Intermediate-acting insulin goes by the name of NPH or Lente is insulin that is mixed with a substance to allow for slow absorption in the body. Unlike the rapid-acting or short-acting insulin which are clear, intermediate is cloudy when mixed. It also takes longer to work but stays in the body for a longer amount of time. NPH works about anywhere between 2-4 hours after injection. Peaks about 10 hours after injection and stays in the body between 10-16 hours. Lente peaks anywhere between 4-12 hours but stays in the body for 18 hours. So, if taken in the morning, it will work all day.

And for children, a shot of this type of insulin in the evening will keep insulin production for a child during the night.

Long-acting insulin

This type of insulin is known as Utralente and works anywhere between 30-minutes to 3 hours after injection and can stay in the body up to 20 hours or more. These are taken before bed or in the morning. Also, available is Lantus, Levemir or Detemir.

There is another very long-acting insulin known as Glargine and it lowers blood sugar level after one hour of injection but has been known to work effectively for 24 hours. Refer to blood sugar levels chart for more information on blood sugar.

Which Type of Insulin Should I Use?

Of course, the type of insulin you need is what your physician will recommend. There will probably be tests to see how fast insulin is absorbed into the body but also judging by your lifestyle from how much you eat or drink, especially if you drink alcohol and also if you are on a diet plan. Also, age is a consideration.

Other factors depend if you are willing to take multiple injections per day and your ability to check on your blood sugar.

Protein, carbohydrates, fats and calories

The most common diabetes is type 2 diabetes and happens when the body does not produce enough insulin or cells ignore insulin. For the body, insulin plays a major role in using glucose and converting it to energy. When you eat food, the body breaks down all the sugars and starches and converts it into glucose. The glucose is then used as the fuel for cells throughout the body through insulin.

And for those who have type 2 diabetes, they are in danger of suffering from complications such as

  1. heart disease,

  2. stroke,
  3. kidney disease,
  4. eye complications and
  5. nerve damage.

So, the first step is to get treatment from your physician and the next step is dieting and weight loss through exercise. For most people with diabetes, a healthy diet consists of 40% to 60% of calories coming from foods that supply carbohydrates, 20% from protein and 30% or less from fat.

It’s typically recommended that a diet consists of 4-6 small meals during the day instead of three full meals. The reason is that your blood sugar can be normalized.


For your diet, carbohydrates can be found in foods such as fruits, beans, dairy foods and starchy foods. A good diet to practice when it comes to carbs is to focus on whole wheat breads, pasta and brown rice. Also, consuming dry beans or fresh fruits (canned fruits if packed in water).


For protein, you can find these in meat, poultry, fish and dairy products. If eating meats, it’s all about practicing moderation in consumption, practicing eating smaller portions and to not fry these in oil or fat. Eating poultry and fish is recommended over red meat. Also, if you do eat poultry, remove all fat off of it. As for dairy products, focusing on low-fat milk, yogurt and cheese.

There are low-fat alternatives to fats and oils. You can find low-fat margarine and butter, including mayonnaise. It’s important to avoid fried foods and high fat dairy products.

Other practices in the diet are to count carbohydrates and calories. Many going through a diet try to focus on eating foods that tabulate up to 2800 calories and then lower it when they feel they can and adjust their lifestyle to it. So, in a daily regiment, when eating or purchasing foods, look at the labels, so you can keep track of the carbs and calories you are taking in.

Counting calories, counting carbohydrates

As for counting carbohydrates, this is good for meal planning. One carbohydrate serving is equal to 15 grams of carbohydrates. You plan your carbohydrate intake based on what your pre-meal sugar is and you take an insulin dose that can be adjusted to what you eat.

If you eat more carbs than your insulin supply, your blood sugar levels go up. You eat to little, your blood sugar levels may fall too low. So, carbohydrate calculation is important. Refer to blood sugar levels chart for more information.

With any diet, working with your physician and dietitian is important. Not only can they help you plan out your meal plan but help you and be a positive support in your goal for weight loss. Also, your physician can monitor your blood sugar levels, insulin levels and weight loss throughout your diet.

Diabetes story

An old page. Redirecting to homepage. A short story on diabetes and fighting of this disease.

Read more information on diabetes on our page.


High blood sugar levels

High blood sugar (diabetes) cause a number of pathological changes in the body, especially it affects vascular wall of small and large arteries (diabetic micro and macro angiopathy) in a process called atherosclerosis.

This disease affects arteries throughout the body, especially those which have the richest blood circulation: heart, brain, kidneys, senses, nerves and other organs.

If the high blood sugar joined disorders in fat metabolism (increased blood fat) abnormalities are more intense. Diabetes is ranked among the risk factors for major chronic non-communicable diseases: cardiovascular (coronary artery) disease, cerebral vascular disease and peripheral vascular disease.

Sugar in the blood is determined on an empty stomach. In a healthy person is a normal blood glucose level of 6.1 mmol / l. See blood sugar levels chart for more information.

Patients with diabetes are up to 5 times higher risk of developing cardiovascular disease than patients without diabetes. 1/3 of cardiovascular disease also affects diabetics. 3/4 of diabetics die of cardiovascular disease. Women with diabetes have a 4-fold increased risk of death from cardiovascular disease

Diabetes type 1

3 major types of diabetes exists. Type 1, type 2 and gestational diabetes. Type 2 is the most common form of diabetes, gestational diabetes is the second most often form and type 1 is the least common.

What is the difference between these 3 types?

In theory, all these types are the same – you are unable to control your blood sugar, or your blood sugar control is impaired.

Diabetes type 1

For millions of families, it’s not uncommon to know someone who suffers from diabetes, which is a syndrome when the body either produces high blood sugar levels (hyperglycemia), your body doesn’t produce enough insulin (type 1 diabetes) or your body doesn’t respond to insulin (type 2 and gestational diabetes) which can lead to hyperglycemia.

diabetes type 1

But over 15,000 children are diagnosed with type 1 diabetes each year. It is not known what causes type 1 diabetes but many children are diagnosed with juvenile diabetes (and some adults as well). Here are several type 1 diabetes to keep an eye out for and if you feel you exhibit one of these signs, it is important to contact your physician to determine if you do have diabetes or not.
Symptoms of Type 1 Diabetes

Weight Loss

For some diabetics, especially those with type 1 diabetes, some people unusually lose a lot of weight because the pancreas is not producing any insulin. Since insulin creates energy for your body, your body tries to look for an energy source and thus it breaks down fan.
Increase In Urination

A major symptom of diabetics is the fact that they visit the bathroom more often. If you feel that you urinate quite often throughout the day, this is a possible sign of diabetes. The body feels the urge to urinate when there is too much glucose in the blood. Insulin which converts blood sugar to energy may be ineffective and your kidneys are unable to filter the glucose back into your blood. This makes your body react by attempting to exert any extra water in the blood to dilute glucose.

Increase in Thirst and Hunger

If you feel thirsty constantly, this is another symptom of diabetes. Drinking a lot of liquids, leads to more urination. The more you urinate, the more your body will want to replace the water, thus making you feel thirsty.

The same can be said about hunger. Your body is craving for more food as your body wants to convert the insulin to energy.

Feeling Tired All the Time

When your body doesn’t produce insulin (which converts glucose to energy), your body’s glucose does not become cells and your body reacts to being tired since it’s lacking energy thus making you feel weak or tired.

Your Hands, Legs or Feet are Feeling Numb

When there is too much glucose in the blood and it slowly starts to damage your nervous system and cause nerve damage, this can lead to neuropathy and a symptom is numbness from the hands, legs or feet.

Body Taking Longer to Heal Cuts and Wounds

Another sign of diabetes is you notice that your body is not healing as quickly as it should. This is a sign that your body may have a high blood sugar level and there is little to no insulin to convert the blood sugar to glucose (energy).
Other Symptoms

Other symptoms of type 1 diabetes include:

  1. irritability,
  2. itching
  3. blurry vision

Of course, if you are having one of these symptoms, it does not mean you have diabetes but if you have a family with a long history of diabetes or you notice that you have one or more of the signs of having diabetes, it’s very important to meet with your physician immediately.

Symptoms of type 1 juvenile diabetes includes extreme hunger, extreme thirst, frequent urination, drowsiness or being lethargic, changes in vision, sores that heal slowly, having dry or itchy skin, losing feeling in the feet or having tingling I the feet, rapid weight loss and a sweet or wine-like odor in the breath and difficulties breathing.

If you feel that you have these symptoms, it is important to visit a physician and have a blood test to show if you have diabetes. If you do, you will need to take insulin for the rest of your live.

Complication of type 1 diabetes

Complications from type 1 diabetes include heart disease (due to poor circulation), kidney disease (diabetes can damage the kidneys and prevent kidneys to filter waste in the body), eye complications (and even blindness), gum disease (due to bacteria in the mouth), neuropathy and nerve damage, foot complications (which can be due to nerve damage in the feet), skin complications, gastroparesis and depression.
Dealing with Type 1 Diabetes

Many children have learned to deal with their diabetes. Because it is life threatening, it is important for children to receive the education early to deal with diabetes and learn to manage it.

It requires constant attention and multiple injections, multiple blood tests and knowing that insulin does not cure juvenile diabetes. Insulin is what helps them stay alive.

But it doesn’t mean that you can’t live a productive life. Many people with type 1 diabetes have learned to try and managed it to the best of their ability.

But it all starts with being diagnosed and if you have symptoms of type 1 diabetes, it is very important to get checked by your physician immediately and get treatment and also know that insulin must be taken not just for that day but for the rest of your life.