By Beverleigh H Piepers
Lifestyle is important for all aspects of health, and Type 2 diabetes is a good example of how much difference eating healthy foods and taking part in regular physical activity can make. Researchers at the National Organization Medical Center Kyoto and several other institutions in Japan tried a system of telephone-delivered lifestyle support to learn whether it could make a difference in preventing the development of Type 2 diabetes.

Their work, reported on in the British Medical Journal in August 2015, included 40 groups from 17 healthcare divisions in Japan…

31 companies,
6 communities, and
3 mixed settings.
Participants with fasting blood sugars of 100 to 125 mg/dL (5.6 to 6.9 mmol/L) or slightly elevated, were selected. Their ages ranged from 20 to 65 years. Participants were assigned to either an intervention group of 1240 participants or a control group of 1367 participants. Both groups received scales to measure their weight and pedometers to measure their walking distance. Over the course of each year, support calls were provided…

3 times,
6 times, and
10 times
for different intervention groups. By the end of 5.5 years, the participants receiving ten support calls per year had 59 percent of the risk of developing Type 2 diabetes compared to the participants receiving little or no support. From these results, it was concluded high-frequency telephone-delivered lifestyle support could be helpful preventing Type 2 diabetes developing.

Of course, coaching is only as good as the people who use it. In 2011, a study completed at Kaiser Permanente Hospital in Northern California, USA, offered lifestyle support to its patients. According to an article published in Preventing Chronic Disease in 2013, 34 percent of the Kaiser patients elected to be in the lifestyle support program and only 32 percent of the participants completed it. Of those who completed at least two sessions of coaching, 73 percent were satisfied the program helped them to normalize their weight. Since the participants selected themselves for the program, perhaps they were people who would have done it on their own if the program had not been available.

In 2008, the American Journal of Health Promotion reported the results of a study on telephone coaching and weight loss carried out at Brigham Young University in Provo, Utah, USA. One hundred and twenty obese individuals were in the study. Nutritional supplements, placebos, and telephone support were given. It was found the participants receiving supplements, and telephone coaching lost more weight than those receiving only one or the other. Those receiving no supplements and no telephone support lost the least amount of weight.


Type 2 Diabetes – Do You Get the Amount of Sleep You Need to Help Control Your Blood Sugar? Part 2

By Beverleigh H Piepers
Getting enough sleep is an important part of managing Type 2 diabetes. When you don’t sleep enough, your body produces too much cortisol, the stress hormone. High cortisol levels contribute to insulin resistance and high blood sugar levels. Too little sleep also causes the hormone ghrelin, an appetite stimulant, to increase so you’ll be more likely to overeat. And when you’re awake when you should be sleeping, you crave more salty, fatty, carbohydrate-rich foods. Overall, it pays to get enough sleep!

Here are more tips to help you regularly get enough sleep…

Limit late night eating and drinking. It can be hard to fall asleep if you feel too full – although ideally, you should eat enough to feel satisfied but not full!. It can also make it hard to fall asleep and stay asleep if you take in too many beverages right before bed and have to get up to urinate. If this happens to you, adjust your meal schedule to give you more time before bed.

Cut off the caffeine. Caffeine is a stimulant, so drinking coffee, tea, or other caffeinated drinks late in the day can make it hard for you to unwind and sleep. Everyone is affected differently by caffeine, so you may have to experiment to find out how close to bedtime caffeine will affect you. For example, you may need to drink caffeine only before noon or only before the end of the workday.

Limit your alcohol intake. Alcohol is a depressant not a stimulant, so some people feel like it helps them sleep. But even though you may feel sleepy at first after you drink, alcohol disrupts your sleep later in the night so you may oversleep or wake up tired. If you think this might be an issue for you, try limiting or cutting out alcohol and see how much better you sleep.

Create a bedtime ritual. If you’ve tried these steps and you’re still struggling to fall asleep, try coming up with a routine that tells your body it’s time to sleep. For example, a half hour before you want to be asleep each night you could take a relaxing shower or bath, listen to calming music, read a book, or try some easy yoga or stretching. Whatever you do, use dim light to help your body transition to sleep.

Don’t stress about sleep. Last but not least, if you’re still having trouble sleeping, don’t fret about it! This will only increase your anxiety and make it harder to fall asleep. Try to avoid looking at the clock. If you need to, repeat some of your bedtime routine, like stretching or reading until you feel sleepy again. Just avoid the temptation to use your phone or laptop – it won’t help!
The bottom line is sleep deprivation can help put on weight. Even if you eat well and exercise, if you don’t get enough rest, you won’t get the maximum benefit for blood sugar control and weight loss.

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Diabetes is a condition which causes blood sugar levels in our bodies to be excessively high. And that could cause damage to our kidneys, eyes and heart.

In some cases which are relatively rare, diabetes could even lead to a condition like stroke.

What Causes diabetes?

Insulin is essential in our bodies, for the metabolism of sugar which is present in the bloodstream. But when one is suffering from diabetes, our bodies cease to produce insulin in adequate quantities.

Prevention of Diabetes

Some of the factors normally associated with diabetes are genetics, family history family history and obesity. Similarly, following an unhealthy diet too is one of the very important factors for prevention and regulation of diabetes.

So if you’ve been on a lookout for some basics of diabetes care, or a diabetes diet in general, the following tips could be greatly useful and effective

1. Fibrous Foods

One must try and make sure that his diet is high on fibrous foods, such as fruits and vegetables.

2. Consumption Of Fat

Similarly, the consumption of fat in the diet should be regulated.

3. Salty Snacks And Sweets

One must try and make sure that salt, salty snacks, chips and sweets are consumed in a very controlled manner.

4. Having 6-8 Glasses Of Water Everyday

If one has 6-8 glasses of water every day, it would help in prevention of diabetes, and also in its control, if one is afflicted by diabetes.

5. A Diet Which Has A Regulated Amount Of Carbohydrates

Any food which is high on carbohydrates also influences diabetes. And if one is afflicted by diabetes, it is very important to make sure that he gets the right amount of carbohydrates in his diet.

As an example, a cup of white rice has 53 gms of carbohydrates, so if one has diabetes, one might be required to watch his consumption of white rice.

Diabetes affects our lifestyle and can take away a lot. One has to take care of his diet, get some regular exercise, be particular about medication, and also be more careful about getting the right amount of sleep.


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