Tuesday, December 14, 2010

Health Basics - Exercise!

The American Diabetes Association is finally catching up to what Naturopathic Doctors already know: that exercise improves blood glucose levels, reduces insulin resistance, improves circulation, boosts mood and memory, improves cholesterol, reduces blood pressure, reduces mortality and improves quality of life!

The ADA has recently increased exercise recommendations for diabetics and people trying to prevent diabetes. The new recommendation is 150 minutes a week - that's 2.5 hours. They recommend this exercise be spread throughout the week, such as 30 minutes 5x a week or 50 minutes 3x a week on non consecutive days (M-W-F not Fri-Sat-Sun) without taking a break longer than 2 days in a row. Finally they recommend adding in strength training at least 2x a week (on non consecutive days). This amount of exercise will prevent diabetes, improve insulin resistance, reduce weight gain around the waste and improve longevity and quality of life.

I think it's time for us to get out there and get moving! Need some ideas? Brisk walking, joining a gym, riding a bike, hiking, swimming and yoga are great places to start. As long as you don't stop for a bite to eat, walking and shopping at the mall can count as exercise! For more information on an individualized diet and exercise plan that's right for you contact us at 480-883-8160.

Dr. Weeshoff offers medically supervised weight loss plans including help with diet and exercise to prevent and improve diabetes, hypertension, autoimmune conditions, fatigue, kidney and liver disorders. To learn more visit her website: www.azwellnessdoc.com

Need a mood boost? Take you're omega 3s!

If you've been regularly feeling a little low, it could be that you're deficient in eicosapentaenoic acid (EPA) - one of the omega 3 fatty acids found in our food. Our body doesn't make omega - 3 fatty acids so we are dependent on our food supply and supplementation to get these very important nutrients.

EPA and DHA, the most important omega 3 fatty acids are naturally found in fatty fish. However, now that so much of the fish we eat is farm raised, it no longer has the omega 3 fatty acids in it. Farm raised fish don't eat the same diet as their wild caught counter parts, and have a different lifestyle which leads to a lower omega 3 content with a higher omega 6 content.

To increase the EPA and DHA in your diet, eat wild caught or Alaskan fish, or take a high quality fish oil supplement such as Nordic Naturals. Adding in at least 500mg of EPA to your diet daily, will help you beat the winter blues! If you'd like to learn more about your individual omega 3 needs and more ways to boost your mood and brain power, give our office a call: 480-883-8160.

To read more visit: www.medscape.com/viewarticle/733824