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Creating a Meal Plan for Diabetes

Creating a Meal Plan for Diabetes

Creating a Meal Plan for Diabetes: A Quick Guide

As of 2018, 10.5% of the U.S. population has diabetes. In fact, more than one million Americans get a diabetes diagnosis each year. 

If you’ve had a recent diabetes diagnosis, know that you’re not alone. It’s a condition that you can manage with exercise and a healthy diet. 

Transitioning to a new diet can be frustrating, especially when you have to cut back on your favorite foods. 

Luckily, the right diabetic diet plan can keep you feeling your best. Read on to find out why proper nutrition is important and how to create a meal plan for diabetes.

What is Diabetes?

Diabetes affects the pancreas, which is the organ that regulates blood sugar using a hormone called insulin. It happens for one of two reasons: your body can’t make the right amount of insulin or your body doesn’t use it correctly. 

Roughly 90-95% of diabetics have Type 2, which makes it the most common type of diabetes. It happens when your body can’t effectively use insulin. Extra body weight and a lack of exercise can lead to Type 2.

Type 1 happens when the pancreas doesn’t make enough insulin. It’s a less common type and often appears during childhood. 

How Nutrition Can Impact Diabetes

Any time you eat too many calories or fat, your blood sugar can spike which can lead to complications. Luckily, you can keep your blood sugar levels in a safe range by eating the right foods. That’s why a healthy diet is critical to managing diabetes.

It’s also important to form good habits like eating at the same time every day and sticking to three meals. 

Creating a Meal Plan for Diabetes

A Type 2 diabetes diet should revolve around complex carbs, healthy fats, and plenty of fiber. Since you need to limit the amount of calories and carbs you eat, it’s important to make everything in your nutrition plan count.  

The best diet for diabetics includes these foods:

  • Fresh fruits and vegetables
  • Whole grain bread and pasta
  • Nuts and legumes (unsalted almonds and walnuts, beans, peas)
  • Low-fat dairy (Greek yogurt, cottage cheese, milk)
  • Fish with omega-3 fatty acids (salmon and tuna)
  • Lean protein (chicken and turkey)
  • Healthy fats in moderation (avocados, olive oil)

You should avoid foods with a lot of sodium, saturated fat, and overly-processed foods. If you’re going to indulge, enjoy in moderation and choose the healthiest option. Here are some examples of what to avoid:

  • Red meat (beef and pork)
  • Hot dogs, bacon, sausage
  • High sodium foods (chips, crackers, canned food, some frozen entrees)
  • Highly-processed foods (packaged snack cakes, cookies, baked goods)

Transition to a Healthier Diet

A meal plan for diabetes doesn’t have to deprive you of your favorite foods. The important thing is to enjoy everything in moderation and choose a healthier option when it’s available. Plus, don’t forget to exercise, drink water, and check your blood sugar level. 

At Amazing Life Chiropractic and Wellness, we offer a 5-week program to help people with diabetes transition to a healthier diet. To learn more or book an appointment for chiropractic care, contact us today. 

Guide to Treating Diabetic Neuropathy

Guide to Treating Diabetic Neuropathy

A Guide to Recognizing, Diagnosing and Treating Diabetic Neuropathy

A recent study showed that in 2018, over 10% of the American population was diagnosed with diabetes. Couple that with the fact that there’s a proven correlation between rising obesity levels and Type-2 diabetes, and it’s clear this number will only rise from here.

However, there are a lot of extra problems that pop up thanks to diabetes. One of the worst among them is diabetic neuropathy. But how can you recognize and treat this condition in tandem with “normal” diabetes?

Well, look no further! We’re here to give you the guide to recognizing, diagnosing, and treating diabetic neuropathy! So without further ado, let’s jump right in.

Recognizing Diabetic Neuropathy

So what exactly is neuropathy? Well, neuropathy is a condition that results from the nerves in the body becoming damaged. Diabetes causes this thanks to the high levels of blood sugar damaging nerve sensors over time.

Neuropathy appears in four different types to boot. Peripheral neuropathy deals with pain and numbness in the arms and legs. Autonomic neuropathy targets your stomach and other organs, causing discomfort and bloating.

Proximal neuropathy involves pain located on one side of your body. Finally, focal neuropathy goes after specific nerves in the torso or head.

Some obvious symptoms of neuropathy include numbness and a tingling or burning feeling in your appendages. Differences in touch sensitivity are also common with this disorder.

Other symptoms include vomiting, bladder problems, dizziness, diarrhea, and bloating. In certain cases, erectile dysfunction and vaginal dryness have also been signs of neuropathy.

Diagnosing Diabetic Neuropathy

If you believe you have diabetic neuropathy, your doctor will perform a reflex test. This involves checking your touch sensitivity and the reflexes of your tendons. From there, your doctor can order a variety of different tests to ensure that their diagnosis is accurate.

One of these tests (sensory testing) involves seeing how your nerves respond to different temperatures. Filament tests involve brushing soft nylon over your skin to get an even clearer picture of how much touch sensation you have.

In some cases, your doctor will even recommend an autonomic test. This determines how your blood pressure flows when you sit or stand in different ways.

Treating Diabetic Neuropathy

One of the main ways doctors slow the progression of the disease is by making sure your blood sugar levels stay at healthy levels. The general guideline for fasting blood sugar levels is to stay below 100 milligrams per deciliter.

Different types of pain medication will also help treat the painful sensations that come with diabetic neuropathy. But what about the individual symptoms caused by diabetic neuropathy, at Amazing Life Chiropractic and Wellness we treat the neuropathy with a proper nutrition plan that targets nerve regeneration!

A Brighter Tomorrow

So now that you have this guide on how recognizing, diagnosing, and treating diabetic neuropathy works, you’re ready to tackle this disease head-on! If you or someone you know is suffering from neuropathic disease, contact us, and see how we can help!

The Importance of Nutrition

The Importance of Nutrition

The Importance of Good Nutrition: 4 Reasons to Watch What You Eat

Have you heard the expression, “You are what you eat?”

It was first coined in 1826 by food writer Jean Anthelme Brillat-Savarin. His idea was that the food we eat affects who we become physically, mentally, and emotionally.

Today, the importance of nutrition is clearer than ever before. We live in a country where 42% of adults are obese and conditions like heart disease and diabetes run rampant.

How strong is the connection between good diets and good health? Let’s take a look at some key benefits of healthy eating.

The Importance of Nutrition

The foods you eat today affect how you’ll feel tonight, tomorrow, and into the future. Here are 4 ways your diet can make or break your overall health.

1. Nutrition & Disease

While a nutritious diet preserves your health, a poor diet is the root cause of many diseases and ailments.

Common health problems that result from poor nutrition include:

  • Becoming overweight or obese
  • Heart disease
  • Stroke
  • Type 2 diabetes
  • Tooth decay
  • High cholesterol
  • High blood pressure
  • Cancer

Good diets, on the other hand, give your body the tools it needs to prevent disease and maintain your health. Limit your consumption of sugar, sodium, and saturated fats while boosting your intake of fruit, vegetables, and whole grains.

2. Nutrition & Weight Control

Being overweight leads to an array of health problems, from foot pain to diabetes. The importance of nutrition includes not only what you eat but how much you eat.

The average American consumes over 3,600 calories per day—far more than the recommended 2,000. The majority of these extra calories come from processed and refined foods.

A key focus of good nutrition is weight control by controlling your daily calorie intake. It also involves switching bad fats, like deep-fried foods, to good fats like avocados and olive oil.

3. Nutrition & Brain Health

The benefits of eating healthy aren’t limited to physical effects.

Two-thirds of people who eat fresh fruits and vegetables daily report no mental health problems. A well-balanced diet includes healthy fats, complex carbs, and essential vitamins and nutrients.

These keep your mind sound and your mood stable—and not just today. Research suggests that good nutrition can ward off cognitive decline and prevent Alzheimer’s disease.

4. Nutrition & Longevity

We all want to live a long, healthy, and happy life. Our eating habits can have a direct effect on how long we’ll live and how good our quality of life will be.

A pattern of overeating places stress on the body and could contribute to a shorter lifespan. Eating modest portions of nutrient-rich foods while reducing processed foods can have a positive effect on our longevity.

Improve Your Health With a Nutrition & Wellness Plan

The importance of nutrition can’t be overstated.

A healthy diet helps you ward off disease and maintain a healthy weight. It keeps your mind sound and can even contribute to a longer life span.

Why, then, do so many of us struggle with a poor diet? Could it be that you need some expert guidance to improve your eating habits?

Here at Mill Creek, we believe that good nutrition is a vital component in achieving optimal health. Click here to learn more about our customized nutrition and wellness plans.

Postpartum Back Pain

Postpartum Back Pain

Relief for New Moms: What You Need to Know About Postpartum Back Pain & How to Finally Get Some Relief!

Postpartum-related back pain is not uncommon. Up to 75% of women experience some sort of back pain after giving birth.

Are you experiencing back pain after pregnancy? Do you have soreness and nagging stiffness in your back from poor posture due to strained abdominal muscles?

Relieving postpartum back pain might take a back seat to caring for your new baby, but there is help out there. Chiropractic care for postpartum back pain might be just what you need to relieve your postpartum back pain!

If postpartum back pain is the last thing you have time to deal with right now, keep reading to find out what you need to know to get relief!

Postpartum Back Pain

Some women suffer from back pain during pregnancy and some women experience back pain immediately following childbirth.

This is because pregnancy hormones loosen up in your joints and ligaments. Couple that with carrying the extra baby weight, pushing during labor, and picking up your newborn and it wreaks havoc on your back.

How Long Does Postpartum Back Pain Last? 

Postpartum back pain can last for weeks or even months after giving birth. Your body stretched and grew to make room for your baby and now it is slowly trying to go back to normal. This can cause a lot of pain in your hips and lower back.

In addition to all of that, you are lifting and bending to take care of your newborn. You may be too exhausted and too busy to stretch and keep up with regular exercise to keep the pain away.

The longer you neglect your body, the longer the pain may last.

Natural Relief for Postpartum Back Pain

Rather than relying on medications to relieve back pain, there are some natural treatments that will have you feeling better. Let’s take a look at a few.

1. Pelvic Tilts 

Start off your morning with some pelvic tilts to stretch and strengthen your lower back muscles. Lie on the floor and bend your knees. Your feet should be flat on the floor.

Lift your hips and squeeze your buttocks. Start off slowly and work up to ten every morning.

2. Be Mindful of Your Posture

While carrying and breastfeeding the baby, check that you are practicing good posture. Keep your shoulders down and back and keep your back straight.

3. Be Careful When Lifting and Carrying

You’ll do a lot of lifting and carrying after the baby is born…baby, baby carrier, and diaper bag. Remember to lift with your legs and distribute weight evenly.

4. Chiropractic for Postpartum Back Pain

A chiropractor can restore your pelvic balance and adjust your back through chiropractic manipulation.

Get the Relief You Need  

Now that you know how to find relief from postpartum back pain, don’t hesitate to give us a call. We at Amazing Life Chiropractic and Wellness offer natural and reliable pain relief.

Book an appointment today. We’ll have you fixed up and feeling better with our excellent care and outstanding service.

Hip Pain

Hip Pain

Hip Pain Treatment: Natural Remedies and Solutions for Hip Joint Pain

The hip is one of the most complex joints in the body. Supported by muscles, it allows us to move however we want—whether we’re walking or jumping.

At the same time, it can be affected by a wide range of disorders. Take hip dysplasia, for example, it occurs when the hip socket doesn’t fully support the ball at the upper end of the thighbone.

What other causes of hip pain are there? Find the answer by reading the rest of the post—we’ll also be going over how you can treat it!

Common Causes of Hip Pain

Arthritis is the most common cause of chronic hip pain. More specifically, it can be due to osteoarthritis (wearing down of cartilage due to age) or rheumatoid arthritis (cartilage and bone are destroyed by the body’s immune system).

Other common hip pains that are reversible are, joint misalignment and ligament tightness, osteoarthritis, are easily reversible with proper chiropractic care.

Another possible cause is trochanteric bursitis, a condition that occurs when the bursa—a liquid-filled sac near the hip joint—becomes inflamed.

Last but not least, it can be due to a hip fracture. While it can happen to everyone, it generally affects older adults, especially those with osteoporosis.

Hip Pain Symptoms

The extent of the pain depends on the cause. For example, arthritis will generally cause stiffness or swelling in addition to pain.

As for hip fractures, an individual will typically experience pain when they stand, straighten, or lift their leg. In some cases, the pain can also radiate down to the knees.

Natural Treatments for Hip Pain

There are ways to treat hip pain without taking any medications. Here are some remedies that you might want to try:

Cold and Heat 

It’s possible to treat the pain by applying heat or ice. Pick whichever helps you most and apply it to your hip area as needed.

If necessary, you can also switch between hot and cold packs. For the best results, apply it for 20-30 minutes at a time, two to three times a day.

Stretching 

Stretching can help ease tightness and discomfort in the hips. For example, you can do a standing stretch, kneeling stretch, or supine stretch.

Keep in mind, however, that the stretch that you’re doing shouldn’t be painful. Stop immediately if there’s any pain.

Rest 

Rest the affected joint as much as possible so that it has a chance to heal. Avoid doing things that require you to put pressure on the hips.

Similarly, you don’t want to sleep on your side if you have hip pain—that can make things worse.

Going to a Chiropractor for Hip Pain

Chiropractors can use various techniques to resolve your hip pain. For instance, they can perform an adjustment if the pain is due to a joint misalignment.

They can also work with you to create a personalized stretching and exercise routine. As it is, this is great for strengthening and increasing the range of motions in your hips.

Seeking Treatment For Hip Pain 

And there you have it—a short guide on what hip pain is and how to treat it. Remember, you don’t want to wait too long before seeking treatment!

Thinking of giving chiropractic care a try? Contact us to make an appointment if you’re in the Mill Creek area!

Wrist Pain

Wrist Pain

Wrist Pain 101: Causes, Symptoms, and Effective Solutions

The wrist is a complex joint that’s made up of eight small bones. Without them, your hand wouldn’t work nearly the same way!

Keep in mind, however, that it’s also prone to injury. In fact, wrist injuries account for almost 25% of all sports injuries. What’s more, is that there’s always a chance that it can lead to a long-term disability.

Are you experiencing wrist pain? Want to know why it’s happening and how you can treat it? Then make sure to read the rest of the post—we’ll be going over everything that you need to know!

What is Wrist Pain?

Wrist pain refers to any discomfort that’s felt in the wrist. The exact pain, however, depends on the cause. For example, some people may experience dull pain whereas others may experience a pins-and-needles feeling.

More often than not, it will affect the bones, tendons, or ligaments in the area.

Causes for Wrist Pain

Several conditions can cause wrist pain—one of them being carpal tunnel syndrome. Relatively common, it occurs when the median nerve becomes pinched or compressed.

Gout and arthritis are two other causes. The former is caused by a buildup of uric acid whereas the latter refers to inflammation of the joints.

Aside from that, certain sports such as golf, tennis, or baseball; along with certain careers such as hair dressers, mechanics and plumbers, (basically anything that involves repetitive movements of the hand) can also cause injuries to the wrist, which can result in pain.

Splints Used for Wrist Pain

One of the best ways to treat wrist pain is to wear a splint. It’ll prevent you from moving it in a certain way so that you won’t irritate it further.

In doing so, it’ll help ease the pain. Not only that, but it can reduce swelling as well.

Keep in mind, however, that not all splints are the same. For example, you’ll want to pay attention to the material, support, and sizing.

When in doubt, you can always ask your health care provider for recommendations.

Chiropractic Treatments For Wrist Pain

Chiropractic care isn’t just for back pain, it can help with your wrist pain as well. For instance, a chiropractor can perform a wrist adjustment if there’s a misaligned bone.

Even if manual adjustment is not an option (it depends on the source of the pain), there’s an instrument that they can use to deliver quick, low-impact impulses to the wrist.

In some cases, they may also refer you to another health care provider. At the end of the day, it all depends on what they find.

Treating Wrist Pain 

The bottom line is—there are multiple ways that you can treat wrist pain. Generally speaking, the sooner you address the problem, the better! If anything, you don’t want to wait until it gets worse before getting it checked out.

Thinking of going to a chiropractor? Don’t hesitate to contact us to schedule an appointment!