Roasted Tandoori Salad Power Bowl

 When it comes to salads for a main meal, the most common concerns I hear are that they aren’t filling enough and they just don’t taste that great. And for people who think this, it is likely that you aren’t making your salads quite right! You are likely missing key ingredients and are not getting the right combination down to make the perfect salad you will actually enjoy.

When it comes to a nutritious and balanced salad, you want to have the right amount of your macros, which include protein, complex carbohydrates, and healthy fats. Here are examples of each:

Protein: chickpeas, beans, lentils, tofu, tempeh, eggs, chicken, or fish (in this salad I used chickpeas).

Complex Carbohydrates: quinoa, bulgur, couscous, whole grain pasta, sweet potato, peas, corn (in this salad, I used quinoa). 

Healthy Fats: avocado, nuts, seeds, and oils (in this salad, I used olive oil and I added this Creamy Avocado Dressing). 

The combination of these ingredients will ensure you feel full and satisfied when having a salad as a main meal. 

Once you have these 3 components down, you want to add a variety of other ingredients such as dark leafy greens and a variety of veggies.  A quick check to see if you are getting a variety of nutrients is by eating a variety of colours.

This Tandoori Roasted Salad Power Bowl is packed with the right nutrients but also a lot of flavour. The tandoori marinated veggies and chickpeas give a bit of spice and go really well with the Creamy Avocado Dressing. You could also swap the dressing for a homemade raita (yogurt based dressing). 

Now when it comes to using tandoori masala, here are a few things to keep in mind: 

• Look at ingredients list first. It should only have a blend of spices and not any additives.
• Avoid any tandoori masalas with artificial food colouring. You can get tandoori masala that is naturally coloured, with beet juice for example, or a spice blend that doesn’t add any colour at all.
• When possible, compare sodium content and get the tandoori masala with a lower sodium amount (i.e. less salt). 

A common concern when it comes to having salads regularly is also that it takes too much time to prepare. The great thing about this Roasted Tandoori Salad Power Bowl is that you can prepare a lot of the ingredients beforehand so that you can simply put together the salad during a busy weekday. For example, you can marinate and roast the veggies and chickpeas, as well as cook the quinoa in advance. Store these all separately in airtight containers in the refrigerator. You can also prepare the Creamy Avocado Dressing in advance and store in a glass mason jar in the refrigerator. To assemble, pull out all prepping ingredients and assemble your salad.

Roasted Tandoori Salad Power Bowl

 Print Recipe  Pin Recipe

SERVINGS  servings

CALORIES 403 kcal

INGREDIENTS

  

• 7-8 small eggplants chopped
• 1 tbsp tandoori masala
• 1 tsp olive oil
• 2 cans chickpeas rinsed and drained
• 1 head cauliflower chopped
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 tsp olive oil
• 4 cup spinach
• 1 cup bean sprouts
• 1/2 cup cooked quinoa

INSTRUCTIONS

 

• Heat oven to 350 degrees. Line two baking sheets with parchment paper. In a large bowl, mix together chopped eggplants, tandoori masala, and oil. Place on one side of baking sheet. Mix together chickpeas, tandoori masala, and oil, and place on same baking sheet. Mix together cauliflower, olive oil, salt, and black pepper, and place on a separate baking sheet. Bake both trays for 35 to 40 minutes until veggies brown and chickpeas are crispy. When ready to assemble, layer spinach in bowl and top with chickpeas, eggplant, cauliflower, bean sprouts, and quinoa. Top with creamy avocado dressing (recipe here).

NUTRITION

Calories: 403kcalCarbohydrates: 56.8gProtein: 16.2gFat: 14.4gSaturated Fat: 1.8gPolyunsaturated Fat: 1.9gMonounsaturated Fat: 7.8gPotassium: 988.9mgFiber: 15.4gVitamin A: 143.4IUVitamin C: 104.5mgCalcium: 78.2mgIron: 13.2mg

COURSE: Lunch/Dinner

CUISINE: South Asian Inspired

KEYWORDS: easy lunch, salad

Read More

Top 5 Questions to Ask Your Eye Doctor

 

Sight is one of our most valued senses, which is why it’s so important to visit your eye doctor regularly to ensure that your eyes stay healthy. There may be as long as a year or more between visits so it’s so important to make the most of your time with your eye doctor. After all, you don’t want to wait another year to ask a question that came to mind ten minutes after your last appointment ended.

If this scenario sounds familiar, do yourself a favor and arrive prepared so it doesn’t happen again.

Where to Begin

Every patient has a unique set of concerns, so you’ll want to develop a list of questions about topics that matter to you, but here are five important questions that are relevant to almost everyone.

1. Are my eyes as healthy as they can be or are there things I can do to improve my vision and ocular health? Many patients wonder if there’s anything they could do differently to better care for their eyes and to safeguard their vision over the long term. If you have a disease such as glaucoma, diabetes or age-related macular degeneration, your doctor will likely educate you thoroughly on many steps you can, and should, take to safeguard your eyes. But even if you don’t have a serious condition, it’s great to be proactive about your wellness—especially with regard to something as important as your vision. Sometimes doctors may shy away from suggesting additional tests or improved glasses or contact lenses because they’re uncomfortable with the transactional nature of the conversation. For example, 92% of eye care professionals say silicone hydrogel 1 day lenses are the best choice to safeguard their patients’ eye health related to contact lens wear1, yet only half (52%) of the daily disposable fits recorded in 2017 used silicone hydrogel materials.2 If improving your health matters a lot to you, say so. You may be presented with options you never knew you had!
2. What are the best vision correction options available for my eyes? Over two-thirds (68%) of consumers say they expect their ECP to recommend the healthiest option regardless of cost,3 but as was mentioned in the example above, sometimes doctors hold back and feel prevented from making this recommendation out of concern for the patient’s budget. In truth, how you spend your money is up to you, so if you want to know if there’s something better, tell your doctor that you want to hear about the best options—not just the most frugal ones.
3. Are my digital devices affecting my eyes and, if so, what I can do about it? More than 83 percent of Americans report using digital devices for more than two hours per day.4 In many children and adults, screen time can lead to digital eye strain.5 Common symptoms include eye strain, headaches, blurred vision, dry eyes, and neck and shoulder pain.6 The good news is that your doctor can offer several tips on how to find relief. These range from lighting and display settings to specialized prescriptions, including contact lenses, which may help address symptoms of digital eye fatigue.
4. Do I need to take any particular steps to protect my eyes? If your doctor hasn’t already spoken with you about eye safety, this question will likely initiate a conversation about topics including protective eyewear, contact lens care, ultraviolet (UV) light and more. Notably, more than 2,000 workers experience some form of medical treatment due to work-related eye injuries every day in the U.S. alone, according to the Centers for Disease Control.7 Talk to your doctor about your workplace conditions to decide if special eyewear is warranted. You should also take precautions against UV. Several eye problems have been linked to UV exposure, including cataracts, macular degeneration, pingueculae, pterygia, photokeratitis, cancers of the eye and surrounding skin, and more. Sunglasses are your eyes’ best defense, but studies have shown that UV-blocking contact lenses can help block the peripheral light that sunglasses can't block.89 If you are a contact lens wearer, always replace your lenses as prescribed by your doctor and follow the required care and cleaning regimen. If you sometimes fall asleep in your lenses, ask about continuous wear options. Or, if you don’t want the hassle of rubbing and rinsing your lenses each night, enquire about 1 day disposable lenses.
5. When should I return for my next visit and is it time to make an appointment for any of my family members? Your eye care professional will determine how often you need an exam based on your age, vision and medical history. Staying on schedule is important for you and for your loved ones. Many offices will schedule your next appointment right way. If not, set a reminder in your phone. Also, if your spouse, child or parent under your care sees the same doctor as you do, don’t leave the office without making sure their exams are on the books too.

Finally, never worry that your doctor will think less of you if you show up with a list. On the contrary, most eye doctors are thrilled when their patients care as much about their eyes as they should.

Read More

5 Tips for First Time Contact Lens Wearers

July 01, 2021

Congratulations on getting your first pair of contact lenses! If you’re like most people, you’ll probably spend the first few days marveling at small visual details that you never noticed before—like dew on the grass and small specks of color on bright green leaves.

It’s a very exciting time but, as with anything new, it might be a little intimidating too. After all, contact lenses are high-tech medical devices and your vision is one of your most valued senses. As such, it’s important to make good choices for the health and comfort of your eyes. Here are five tips designed to put you on the path to a lifetime of success with your new contact lenses.

1. Relax. Lots of people worry that they’ll scratch their eyes while putting their lenses on or—worse—that the contact lens will get stuck behind their eye. Relax. Applying and removing lenses might make you nervous at first, but as awkward as it may seem, there is no need to be afraid to touch your eye as long as your hands are clean. Plus, the inside of your eyelids are connected to the back of your eye, so your lenses can’t possibly slip into an abyss.

2. Keep lenses clean. For monthly/2-week products, don’t take shortcuts with lens cleaning. Your doctor will give you instructions that are specific to the lens care regime that is chosen for you. For example, if you are told to use a multipurpose solution every time you remove your lenses, you should rub and rinse and then place them into fresh solution. Don’t just top off the solution that’s already in the case. When you put your lenses on in the morning, empty out the case completely, rinse with fresh solution and leave it uncapped and upside down on a paper towel to air dry. Your lens case should be replaced every 3 months. Interested in a fresh pair of lenses every morning that doesn’t require cleaning? Ask your doctor for a daily disposable, such as MyDay® daily disposable or clariti® 1 day. These lenses can be thrown out every night and exchanged for a fresh new pair each morning, eliminating cleaning and storage concerns.

3. Properly dispose of contact lenses and packaging. 

• Contact lenses:  Dispose of your contact lenses in a waste/garbage receptacle and follow guidance of your local sanitation authorities for further disposal – do not place contact lenses into drainage systems!

Depending on local recycling/sanitation vendors, the following can be included alongside other recyclable materials for regular pickup in ordinary bins. One of the most important tenants of recycling is to keep similar materials together, which makes sorting easier and prevents cross-contamination. Please check with your local government office and/or service contractor to ensure acceptance.

• Outer paperboard cartons: made from standard paperboard materials which are classified as recyclable paper (#21 PAP or #23 PAP, depending on location) in a typical  household collection
• Individual plastic blisters: classified as a #5/PP plastic, a designation similar to yogurt cups and hummus containers
• Foil blister covers:  remove the foil from contact lens blisters, then place collected foils together in a small ball in the recycling stream, allowing a better opportunity for it to be sorted as part of a municipality’s process

Interested in being more sustainable? Ask your doctor about the first net plastic neutral contact lens: clariti® 1 day1.

4. Follow your doctor’s recommendations. Use only the products that are recommended by your eye doctor. Don’t substitute lens care product without checking with your doctor first. The solution you have was chosen specifically for your type of lens, so don’t make assumptions based on broadly-defined packaging labels. It’s also important to keep your appointments. Whatever follow-up schedule your doctor sets, stick to it.

5. Adhere to the prescribed wearing and replacement schedule. Don’t try to write your own rules. Wear your lenses only for the amount of time that your doctor says is safe and replace the lenses according to schedule. Don’t try to stretch out the life of your lenses an extra week or extra day. Also, unless you were specifically prescribed continuous wear lenses, you should never sleep in your contacts.

Learning how to do anything new takes time. In fact, it may take about a week until you adapt to your new life with contact lenses and feel truly confident2. But, before you know it, contact lenses will become a valued part of your life.

Enjoy!

Read More

Is Hitting the Books Hurting Your Eyes?

 

With the fall semester quickly coming to a close, cramming for exams can affect more than bedtime routines (or lack thereof). Sustained hours spent studying and researching can have a significant effect on how your eyes feel, particularly when the work is performed on a computer or other digital device.

Fortunately, visual fatigue doesn’t have to stand between you and your GPA (grades). Here are several strategies that can help ease your discomfort.

Understand Digital Eye Fatigue

First things first: If you are experiencing a sudden change in your vision, have eye pain, or significant redness, make an appointment with your eye care professional right away to identify the cause. However, if you’ve been spending long hours on schoolwork, and are experiencing symptoms such as eye strain, headaches, blurred vision, dry eyes, and neck and shoulder pain, you may have computer vision syndrome, also known as digital eye fatigue.1 Digital eye fatigue is due, in part, to the reduced blink rate that is common with computer use.2

Digital device usage has increased substantially in recent years—both in and out of the classroom.2 According to The Vision Council, more than 83 percent of Americans report using digital devices for more than two hours per day and more than 60 percent experience symptoms of eye strain.3

Alleviate Digital Eye Fatigue

Although digital eye fatigue isn’t an emergency, it can affect your performance1, so you shouldn’t ignore it. Here are some simple steps you can take:

• Follow the 20/20/20 rule:  Take a 20 second break every 20 minutes and focus your eyes on something else that is 20 feet (6 meters) away.
• Blink: Make a conscious effort to blink more often when using your digital devices.
• Get moving:  Frequent breaks from working on digital devices can give your eyes a rest. Get up, stretch, and move around.
• Improve your position:  Your computer screen should be 15 to 20 degrees below eye level, which is about 4 or 5 inches  (10 or 12 cm) as measured from the center of the screen and 20 to 28 inches (50 to 71 cm) from the eyes.
• Adjust the lighting:  Position your computer screen away from fluorescent lights and consider floor lamps instead of overhead lighting. You can also prevent glare from outdoor light by using curtains.
• Adjust display settings: Match the brightness of your screen to the light around you. If your screen looks like a light source, it is too bright. If it looks dull or gray, it is too dark. Text size and contrast make a difference too. Typically, looking at dark letters against a light background is easier on your eyes.

Schedule an Eye Appointment

Talk to your eye doctor about options for digital eye fatigue. Even if you don’t wear glasses all of the time, a specialized prescription might lessen eye strain and reduce reflection and glare or filter out blue light.

If you’d rather opt for contact lenses, Biofinity Energys™ are designed for all-day wear, so you don’t have to switch eye glasses’ prescriptions throughout the day. If you’re a contact lens wearer who frequently uses a digital device, Biofinity Energys™ contact lenses with Digital Zone Optics™ lens design can help eyes better adapt so they can seamlessly and continuously shift focus between digital devices and offline activities.

Read More

Top tips for running with a pram

 For parents of young children, one of the hardest parts of returning to regular exercise is fitting it in to a busy schedule. Completing exercise when your children can be present can make training more achievable and consistent. Pram running is a popular activity for both mums and dads.

Whether you’re just wanting to incorporate some higher intensity intervals into your walks or you’re training for a marathon, here are some tips to get you rolling:

WHAT TO LOOK FOR IN A RUNNING PRAM:

To protect your precious cargo as well as yourself, its recommended to use a stroller that has been designed for running.

Key features include a five-point harness for the child, a fixed front wheel option, a hand operated brake, 3 wheels with inflatable tyres, rear suspension and a wrist strap. An adjustable handlebar is also an excellent feature, as is a deep sun canopy and reclining seat. Depending on your needs, other options include double capacity and ability to connect to a bicycle.

They can be a little bulkier than an everyday pram, so it’s also a good idea to ensure it fits in your car!

WHEN CAN YOU START?

It’s important to wait until baby is 6-9 months old with good head and neck control before commencing. This is to protect the baby’s spine, neck and brain. Your stroller’s manufacturer guidelines can guide you further and may also have a height recommendation.

When returning to running postpartum its also essential to ensure you are ready and begin slowly with walk/run intervals.

DON’T COMPARE YOUR PACE!

A running stroller can add an extra 25kg of resistance before a child even gets in! Stroller running may be 5-8% more demanding in terms of energy cost on a flat surface, and 3 times more when running uphill. It is completely normal for stroller runs to be slower!

Rather than using pace to monitor your intensity, rate of perceived exertion (RPE) can be more useful. If you are going for an easy run, you might aim for a 4/10 effort, whereas a tempo run might be 7/10. You can also think of your pram runs as more demanding in terms of mileage, for example a 5km pram run might compare to a 5.5km effort.

TECHNIQUE TIPS:

1. Try to run as naturally as you can! Shorter and more rapid strides can increase power, help avoid over striding and clipping the pram with your knee or foot.

2. Set the handlebar so your arms are in a relaxed position, with more than a 90-degree elbow bend, but not fully extended. Keep the pram close to you and avoid spreading your arms too wide.

3. Fix the front wheel to avoid speed wobbles. Turn the pram by applying downward pressure with your opposite hand, eg: push down with left hand to turn right. For tighter turns you many need to push down with both hands to lift the front wheel off the ground.

4. There are 3 main pushing methods: double hand, single hand and push/chase. The double hand method is recommended when beginning. The push/chase method (alternating between double hand then running behind stroller independently) may be useful around a running track, however, is not advised in an uncontrolled environment, and definitely not downhill.

5. When running uphill keep strides short and frequent, stand tall and try to avoid bending forward at the hips. Remember, it’s ok to walk if needed!

6. When running downhill, care is needed to ensure the stroller doesn’t run away. Use a double hand grip with a wrist strap, try to remain more upright and not extend arms fully. Landing slightly more onto your heel and bending the knees can help with braking. Ensure you’re in control at all times.

SUPPLEMENT WITH STRENGTH TRAINING

Pram running is a kind of resistance training in itself. That said, additional strength training incorporating leg, hip, core, and upper body exercises can improve both stroller and non-stroller running performance. Mobility exercises may also assist due to changes in form, such as reduced thoracic rotation.

Once you and the pram are sorted, all that’s left is to keep the child entertained – that’s a whole separate blog article! Good luck!

Read More

Exercise and Breaking Unhealthy Habits

 Whether it’s brushing our teeth, having our coffee every morning or checking the news each lunchtime, we’re all undeniably creatures of habit. Habits, those regular activities we do in the same context (e.g., time, place, company, etc) without much thought, are our brain’s way of making our regular activities efficient. While most of our habits are innocuous or helpful, some can become problematic. This is especially the case for habits that are inflexible and hard to break.

THE CYCLE OF UNHEALTHY HABITS

Many of our unhealthy habits are created when we repeatedly engage in a behaviour to relieve stress. For instance, some people may reach for a drink after a stressful day at work because they think it might help them relax. Others seek comfort in their favourite fast food. Because these behaviours can provide temporary relief from stress, they’re often repeated the next time we feel stressed, and eventually can turn into habits.

Unfortunately, some of these behaviours (such as drinking, unhealthy eating, excessive screen time) can contribute to changes in the brain that reduce behavioural flexibility, that is, our ability to change our way of responding to suit new situations or new goals. For example, someone may form a habit of getting a burger, fries, and lollies every day after work. This type of diet has been shown to result in changes in brain structure and functioning that are associated with mental rigidity and inflexible behaviours, and thereby, the development of compulsive overeating.

So aside from their negative impacts on physical health, many unhealthy habits can further impair our brain’s capacity to adapt and modify unhelpful behaviours once they no longer meet our goals. In other words, while habits might have started as behaviours that we engaged in to meet certain goals (e.g. stress relief), unhealthy habits can create a self-serving cycle where the more we engage in them, the harder it is to break away from them.

Another way that unhealthy habits can promote inflexible behaviours is through negatively impacting protective (flexibility-promoting) lifestyle activities. Lifestyle activities such as regular physical activity, quality sleep, and a healthy diet can boost brain health and mental flexibility. However, unhealthy habits like regular alcohol and other drug use have a negative impact on sleep, and excessive screen time increases sedentary time and decreases physical activity. Similarly, an unhealthy diet takes us away from foods that boost brain and mental health and may disrupt sleep.

Finally, while many unhealthy habits form through an attempt to reduce stress, they can result in greater stress in the long term. This is because stress can facilitate inflexibility. When people are stressed, they often find it more difficult to keep long-term goals in mind, with the need to relieve the stress taking centre stage.

EXERCISE CAN HELP TO BREAK THE CYCLE OF UNHEALTHY HABITS

Fortunately, physical exercise can help break this cycle in multiple ways.  First, even just a single session of exercise can effectively reduce stress levels. Therefore, exercise can be used as an alternative strategy for stress relief, and with effort over time can replace unhealthy relief-seeking behaviours (e.g. alcohol, fast food, etc.). And the more we do it, the easier it gets! This is because the stress-reducing effects of exercise help us feel less stressed, which makes the pull of the burger or beer a little less and help us turn our running shoes instead of the fridge next time we have a tough day at work.

Another way that exercise can boost control over unhealthy habits is through helping to improve our ability to regulate our emotions. For instance, scientific evidence shows that engaging in regular exercise can increase our level of control over emotion-driven impulses to engage in unhealthy behaviour.

IN SUMMARY

Exercise can help promote flexibility that helps people to end the cycle of unhealthy habits and move toward healthier choices. That said, breaking unhealthy habits isn’t easy. Learning about the ways in which unhealthy habits can reduce behavioural flexibility (such as through having read this article) is an important first step toward making change. Similarly, creating and sustaining an exercise routine isn’t easy. But the benefits are many and support is available.

Read More

Exercise and Spinal Muscular Atrophy (SMA)

 Spinal Muscular Atrophy (SMA) is a rare genetic condition affecting nerves in the spinal cord that are important for movement control, known as motor neurons. Damage to the motor neurons means signals to the muscles can’t get through properly, causing them to gradually weaken and waste away (atrophy). People affected by SMA experience difficulties with muscles throughout their bodies, including:

• those in the back, hips and shoulders – which can lead to difficulties with posture and mobility
• muscles involved in swallowing – which can lead to feeding difficulties
• muscles involved in breathing and coughing – which can make the affected person more prone to chest infections.

People with SMA may also experience muscle twitching (called fasciculations).

There are many types of SMA, and symptoms vary from one person to the next. SMA does not affect an individuals’ intellectual function. To help ensure people with SMA can maintain good health and to minimise disability related to their condition, they need ongoing support from healthcare professionals such as Accredited Exercise Physiologists (AEPs).

WHY IS EXERCISE IMPORTANT FOR PEOPLE WITH SMA?

Because SMA involves progressive muscle weakening, maintaining muscle strength for as long as possible is a key aspect of management. Exercise is the mainstay of keeping muscles healthy. For children and adults with SMA, exercise can help to slow decline in muscle function, improve physical and mental wellbeing, and enhance quality of life.

While there is limited research into exercise for people with SMA, recent studies generally suggest it is safe and beneficial. For example, one study in which five people with SMA type II completed 12 weeks of supervised arm cycling found the participants significantly improved their active cycling distance and duration.

Another study of nine children with SMA found that a 12-week supervised, home-based, resistance exercise training program was safe and well tolerated. More research will throw light onto how people with SMA respond to exercise and aid the development of exercise guidelines for this condition.

WHAT TYPE OF EXERICES IS BEST?

SMA affects everyone differently. For example, some people will experience more difficulties with breathing, while others will have challenges with posture, muscle tone, or mobility. A professional with expertise in prescribing exercise for people with specific health conditions – like an AEP – can tailor a program to suit your individual needs. An exercise program for people with SMA will typically include a variety of exercises and training of support people where needed.

Resistance training

Muscle weakness is the main characteristic of SMA, and can lead to problems with co-ordination, motor skill development, posture and mobility. Resistance exercises help to build or maintain muscle strength and endurance and thereby improve function. It’s important to note that exercise cannot reverse the damage caused by SMA, but it can help to optimise and maintain muscle function.

Aerobic exercise

Regular aerobic activities, such as walking, cycling (including arm cycling and recumbent cycling), swimming, dancing, boxing or rowing, helps to keep the heart, lungs and circulation functioning at their best. It can assist with healthy weight maintenance, and also activates release of the ‘feel good’ hormones that support a positive mood.

Stretching

People with SMA can be at risk of developing muscle shortening and joint stiffness. Stretching exercises can help to maintain flexibility and reduce the risk of contractures.

Breathing exercises

These can help to improve or maintain the strength of muscles involved in breathing and coughing.

TRAINING SUPPORT PEOPLE

Some people with SMA, especially infants and children, will need support to exercise. Children, for example, will need help from parents and/or carers to complete exercises that help with the development of motor skills. Adults with physical disability may need support to access community exercise facilities or to exercise safely at home. Increasing the capacity of caregivers helps ensure individuals with SMA can achieve their health goals with reduced reliance on support from healthcare professionals.

GUIDANCE FROM AN ACCREDITED EXERCISE PHYSIOLOGIST

People living with SMA have complex and varied needs, so it’s important to get guidance from an Accredited Exercise Physiologist before starting an exercise program.

For example, people with SMA can fatigue more quickly during exercise than those without the condition, so they may need a modified program. Muscle weakness may increase the risk of falls or injuries, so caution is needed with activities that require a high level of balance or co-ordination.

Some people with SMA need modified equipment, such as adaptive bicycles that allow you to pedal with your hands instead of your legs.

An Accredited Exercise Physiologist will consider all these factors in their assessment and planning. Your AEP will create a customised program that considers your (or your child’s) function, goals and activity preferences. Safety is a key consideration, and your program will be updated to adapt to any changing needs. Your AEP can also train carers and support people to help exercise become an enjoyable part of your (or your child’s) everyday routine.

Read More

Treatments for Diabetes

 

Why is type 2 diabetes treatment important?

Type 2 diabetes is a disease where the level of glucose (also called blood sugar) in a person’s bloodstream becomes too high (hyperglycemia).1,2 Glucose is the source of the body’s energy, but it is not produced by the body, so people must consume it through foods and drinks. The pancreas, an organ located near the stomach, produces a hormone called insulin and releases it into the bloodstream. Insulin moves glucose from the blood into the body's cells to fuel them with energy.

People with type 2 diabetes can have high glucose for two different reasons. In some people with type 2 diabetes, the pancreas does not naturally make enough insulin to process the amount of glucose they consume. In other people with type 2 diabetes, the pancreas produces insulin that does not work well enough to transfer the glucose from blood into the cells (insulin resistance). Healthcare providers diagnose type 2 diabetes using various blood tests to measure the level of glucose in a person’s blood, as well as asking the person about any symptoms that may be related to the disease.

If type 2 diabetes is not treated, it leads to a buildup of glucose in a person’s bloodstream over time that can cause serious health problems related to the heart, kidneys, eyes, and nervous system. However, the risks of developing these kinds of health problems can be lowered if your type 2 diabetes is managed well. The primary goal of type 2 diabetes management is to keep the level of glucose in your bloodstream to a target set by your physician to help prevent complications.1

How is type 2 diabetes treated?

Lifestyle Management

Some people who have been diagnosed with type 2 diabetes can manage their disease through lifestyle management. This involves maintaining a healthy diet and getting regular physical exercise, which helps to lower blood sugar levels and help the body use insulin more effectively.4

Medication

People who cannot control their type 2 diabetes with lifestyle management alone may need to take one or more diabetes medications as well. Fortunately, there is a wide range of drug treatment options available to manage type 2 diabetes. However, it may take some time for you and your healthcare providers to find the best treatment, or combination of treatments, for controlling your blood sugar and reducing your risk of developing health problems related to type 2 diabetes.

Drugs that Increase the Effects of Insulin - this category of type 2 diabetes drugs increases a person’s insulin sensitivity through various actions, which reduces the amount of insulin needed to transform glucose into energy:5

• Biguanides
• Alpha glucosidase inhibitors
• Thiazolidinediones (TZDs)

Insulin Secretagogues - this category of type 2 diabetes medication directly stimulates release of insulin from the pancreas:

• Sulfonylureas
• Meglitinide derivatives

Incretin-Based Drugs - this category of type 2 diabetes drugs works on various parts of the incretin system to increase the effects of incretin, ultimately reducing blood glucose levels:

• Dipeptidyl peptidase 4 inhibitors (DPP-4 inhibitors)
• Glucagonlike peptide-1 agonists (GLP-1 agonists)

Drugs that Block Glucose Reuptake - this class of drugs help to lower blood sugar by preventing the kidneys from reabsorbing glucose into the body:

• Selective sodium-glucose transporter 2 (SGLT2) inhibitors

Amylin Analogs - This class of injectable medicines for type 2 diabetes work by making food move more slowly through the stomach and also curb appetite:

• Amylin analogs

Others - less common treatment options that are available as possible treatment options

• Bile acid sequestrant - This category of medication reduces the amount of glucose produced by the liver, which helps to lower blood sugar.
• Dopamine agonist - This medication class lowers blood glucose levels by increasing dopamine receptor activity in the brain:

Combination treatments - This treatment class for type 2 diabetes contain two different types of diabetes medications in a single dose to decrease the number of medications taken and in turn, help improve adherence:

Insulin -To control their blood sugar levels, some people may need to take insulin in addition to other types of diabetes medications and lifestyle management. There are several different types of insulin:6

• Rapid acting insulins
• Short-acting insulins
• Intermediate-acting insulins
• Long-acting insulins
• Ultra long-acting insulins
• Premixed insulin products, which combine different types of insulin in a single injection

A key part of managing your type 2 diabetes is making sure you take all your prescribed medications regularly and on time, so that they can work as effectively as possible. It is important to let your healthcare provider know about any side effects your medications cause, and you should never stop taking a medication without talking with your healthcare provider first.

What are complementary and alternative therapies for type 2 diabetes?

Some people with type 2 diabetes may choose to try complementary and alternative therapies to help with the symptoms of type 2 diabetes and/or the other health problems it can cause. These kinds of therapies should only be used in addition to—not instead of—lifestyle management and any prescribed medicines or treatments. Be cautious about any complementary or alternative therapy that claims to “cure” diabetes, because there is no scientific evidence that any of them can do so. Complementary and alternative medicines have often not been tested for effectiveness and their claims are not regulated by the FDA in the same way that drugs are, so there is not a lot of research about their value in helping manage diabetes. If you have type 2 diabetes and are thinking about trying any kind of complementary or alternative therapy, be sure to consult with your healthcare provider for advice about side effects and how to use them in a way that does not interact with your other medications.

Some of the complementary and alternative therapies that are used by patients with type 2 diabetes include:

• Meditation
• Movement therapy
• Massage therapy
• Acupuncture
• Chiropractic therapy

What are natural remedies for type 2 diabetes?

Natural remedies are a type of complementary and alternative therapy that includes herbal, plant-based, or dietary supplements. There is growing evidence to suggest that some natural remedies may be linked to improved blood sugar control and other types of benefits for people with type 2 diabetes,5 but further research is needed to better understand the effects of natural remedies. It is very important to talk with your healthcare provider if you are thinking about using natural remedies, herbs, vitamins, or supplements of any kind. Some natural remedies can interact with your prescribed diabetes medications in ways that can make the medications less effective, and can even cause dangerous side effects and serious health problems.
Some of the natural remedies used by people with type 2 diabetes are:

• Alpha-lipoic acid
• Beta-glucan
• Berberine
• Chromium
• Ginseng
• Gurmar
• Magnesium
• Cinnamon
• Garlic
• Flaxseed
• Calcium and Vitamin D
• Green tea and alma
• Glucomannan
• Guar gum

Read More