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The American Diabetes Association estimates that around 10 percent of the general population and 25 percent of senior citizens suffer from type 2, or adult onset diabetes.

Diabetes when left unchecked can lead to heart disease, kidney disease, skin conditions, and even blindness. However, type 2 diabetes like any lifestyle disease is highly preventable.

The sooner you make this healthy lifestyle changes, the better your chances of lowering your risk for developing this disease. To keep your blood sugar levels healthy, below are some simple tips to keep type 2 diabetes at bay.

Lifestyle changes for controlling blood sugar levels Control blood sugar levels

Avoid or limit your sugary food or beverages intake. One of the most obvious culprits in raising your blood sugar levels. Replace those sugary drinks/ sodas with fruit juices or even better, water.

Shed some pounds. Every extra pound count, and the sooner you could keep your weight within your recommended levels, the better your chances of lowering your risk for diabetes.

Lower stress levels. Sound mind, sound body. Finding time to relax after a stressful day at work by performing simple exercises or just take some “me” time can lower stress levels.

Keep hydrated. Drinking water is never overrated. With water making up more than three-fourths of our body, keeping our body hydrated is essential. Dehydration causes our body to release stress hormones which in turn raises our blood sugar levels.

Eat less and more frequently. Keep your blood sugar levels within healthy levels by avoiding sudden peaks. Spreading your meals throughout the day means a steady stream of sugar.

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According to a recent study done by the American Heart Association, one in three adults suffer from hypertension or high blood pressure.  While many people are prescribed medication to help reduce their blood pressure, nutritionists say that simply by eating your fruits and vegetables that you can help reduce your blood pressure naturally.

Fruits and vegetables are chock full of great vitamins and nutrients that will help to lower your blood pressure and combined with medication and exercise you will be back on the healthy track.  Physicians recommend 4 to 5 servings of vegetables per day and 2 to 3 servings of fruit per day. The following are some great blood pressure lowering options:

healthy diet for lowering blood pressure Lower blood pressure with fruits and veggies

Vegetables: swiss chard, broccoli, cabbage, cauliflower, spinach and lettuce.

Fruits: citrus fruits, bananas, and apples.

While all fruits and vegetables are good for you, the above contain the appropriate amounts of the right vitamins and nutrients that when added to your regular diet will equal out to a heart-supportive diet.

By simply making some small changes to your everyday eating and making sure to get the appropriate number of foods and vegetables in your daily diet, you will see your blood pressure numbers gradually decreasing.

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When making the decision to join a gym, one may find themselves with more questions than answers.

Fitness experts suggest the following pieces of advice that may help you when it comes time to choose the right gym for your needs:

Joining a gym Tips on joining a gym

  • Location, location location. Location is one key aspect in deciding what gym may work best for you.  Chances are that if your gym isn't close to your home or workplace, then it will become a hardship to you to try and get to the gym on a regular basis.  Plus, there is always the benefit of saving gas money if you choose a gym that is relatively close to your home or office.
  • Research the gym. Find out important details about each gym that you are considering starting your membership with. How much does it cost? What services do they offer that are included in your membership fees? Are lockers an additional cost?  Is there a discount for seniors or students?  By asking the right questions you will find out everything you need to know about the gym before you hand over any money.
  • Knowing the hours that the gym is open is a very important. If you would prefer to do your workout before work, then the gym you choose needs to be open prior to your work hours.  If you would like to work out after work, the gym needs to be open later at night.  Choosing the right time to go to the gym is important, as is whether the gym is extremely busy at that time.  If you are constantly waiting around to use equipment because the gym is overcrowded at certain times, you may want to choose a different gym that is more accommodating or has more equipment.
  • Comfort in the gym. When you enter the gym, do you feel comfortable with the way it is set up, the cleanliness of the gym and the way the other members act towards one another? If you are going to be spending your hard-earned money, then you need to feel comfortable in the gym.  Cleanliness is also important and will let you know how the owners take care of the gym.

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With February being Heart Health Month, we bring you this feature that highlights the innocent things that you may be doing daily that can be hurting your heart (among other parts of your body) and how to fix it!

Healthy Heart Keeping your heart healthy

How you cross your legs,  Sitting with your legs crossed at the knees increases your blood pressure.  According to studies, leg crossing increased systolic blood pressure nearly 7% and diastolic by 2%.  Studies say that you should avoid crossing your legs for long periods of time, like 10 to 15 minutes, and get up every half hour or so to walk around and get the circulation moving.

How you stand, If you are a person who frequently locks their knees when standing, you are no longer efficiently using the muscles that surround the joint.  Therefore, forces to the joint are increased.  Causing this additional stress to you knee joints isn't helping your heart at all.

How you sleep, If you are a stomach sleeper, this puts your neck in a titled-back position, leading to pain or numbness in your upper extremities.  Nerves are also affected when people sleep on their stomach.  To avoid the pain, numbness and affect to the nervous system, people should avoid sleeping on their stomach.

How you wear your belt, It sounds strange, we know, but the tighter your belt the more pressure you put on your intra-abdominal area, which can result in acid reflux.  Acid reflux could include a bitter taste in your mouth, burning or pain the upper chest and stomach, a chronic cough or even difficulty swallowing.  Doctors say that your belt shouldn't be any tighter than your waistband.  You should be able to inhale and exhale comfortably.

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Even though it may seem like winter may never be over, soon enough in just a few short weeks it will be.  But before you gear up for spring and getting back outdoors to take in nature and get some exercise, here are some winter workouts that you need to make time for before the spring flowers bloom.

  • Take a spin class.  These intense indoor cycling classes can burn hundreds of calories and keep your bones strong.
  • Put your swimsuit on and hit up the local indoor pool.  Once spring and summer roll around no one wants to be swimming indoors, but on those cold winter days, nothing feels better than taking some laps in a warm swimming pool.
  • Hit the wall and find somewhere with an indoor rock-climbing wall.  This non-traditional cardio exercise not only exercises your body, but also your brain.   It can also burn up to 650 calories an hour!
  • Ice skating isn't just for kids, figure skaters or hockey players.  Visit your local indoor ice rink (or outdoor ice rink if you have one close by) and tone your legs, core and butt while having fun and stabilizing muscles that assist with balance and coordination.
  • Try a boot camp workout.  Inspired by military training, these “booty-busting” classes are gaining in popularity all over the country and combine strength training moves with high-intensity cardio for a full body workout.
  • Put on your boxing gloves and pretend you are Rocky!  Most gyms or community centers offer basic classes in boxing and because this is such a multi-faceting workout, you will notice that you are toning up more than bulking up the more you try it.
  • Tai chi is another good winter workout to try when the winter blues have got you down.  Tai chi is a low-impact exercise with its roots in ancient China.  Tai chi helps balance yin and yang, improves cardiovascular health, reduce stress and anxiety, and improve balance.