UFit-NPB: Wellness Blog Dispatch
Imagine your body's cells are like a house with a locked door, and glucose (sugar from food) is the essential energy needed to power everything inside. Insulin is the key that unlocks that door, allowing glucose to enter the cells from the bloodstream. In a healthy individual, the pancreas releases insulin when blood glucose levels rise after a meal. Insulin acts on the cell membrane, signaling it to open up specific "channels" (called glucose transporters) so glucose can be efficiently taken in and used for energy or stored for later [1, 2]. In people with diabetes, this system breaks down in one of two main ways: Type 1 Diabetes: The Missing Key In type 1 diabetes, the immune system mistakenly attacks and destroys the insulin-producing cells in the pancreas [2, 3]. As a result, the body produces very little or no insulin. The Problem: The key is missing. The Effect: Without insulin, the cell doors remain locked. Glucose cannot enter the cells and builds up in the bloodstream [2]. The cells, starving for energy despite being surrounded by fuel, send signals of hunger, while the blood sugar levels remain dangerously high. Type 2 Diabetes: The Broken Lock or Wrong Key Type 2 diabetes is the most common form, and it's characterized by insulin resistance , where the body's cells don't respond properly to insulin [2, 3]. The Problem: The lock is broken or jammed. The Effect: The pancreas tries to compensate by producing more and more insulin, but the cells ignore the signal [2]. It's like trying to use the right key on a faulty lock—it just won't turn. Eventually, the pancreas can't keep up with the demand, insulin production drops, and glucose accumulates in the blood [2]. The Consequences of Starving Cells When cells can't access glucose, they look for alternative energy sources. They start breaking down fat and muscle, leading to weight loss and fatigue [2]. In the case of type 1 diabetes, this can produce toxic byproducts called ketones, leading to a serious condition called diabetic ketoacidosis (DKA) [2]. Over time, this excess glucose circulating in the blood causes damage to blood vessels, nerves, kidneys, and eyes, which are the long-term complications associated with diabetes [2]. Managing the Mechanism Understanding this cellular malfunction is key to managing diabetes. Treatments focus on: Type 1: Replacing the missing key through insulin injections or pumps [2]. Type 2: Improving the lock mechanism through lifestyle changes (diet and exercise) and medications that enhance insulin sensitivity or help the body manage blood sugar levels [2, 3]. By managing blood glucose and helping the cells get the fuel they need, individuals with diabetes can live healthy and active lives.
Managing Loneliness as You Age Loneliness is a complex and difficult feeling that can affect anyone at any age. As young adults, we give little thought to getting older and feeling alone. We live each day not considering that the social aspects of our life may not always be as we age. Loneliness can leave you feeling empty, disconnected from the world, fearful of dying with no one around, or even abandoned. Loneliness is often described as a sense of isolation or disconnection from others. It can be caused by a variety of factors such as social isolation, loss of loved ones, or even just a lack of meaningful connections with others. We were never intended to live life alone at any age or life stage. Managing loneliness can be challenging, but several strategies can help you cope with loneliness which include reaching out to loved ones and joining social groups and communities. Engage in activities that bring you joy and fulfillment. Try something new that will require you to step out of your comfort zone. Instead of focusing outwardly on others to fill the void look inward toward yourself. Focus on having a relationship with yourself and usually the law of attraction will occur. Always be kind to those you encounter which can open the door for relationships to develop. Older adults tend to isolate themselves when managing various medical conditions out of fear of judgment, embarrassment, or fear of rejection. Accept and understand that aging and the changes that occur along the way are part of the life cycle. Remember that it's okay to feel lonely, and seeking support from others can make a big difference., such as staying connected with friends and family, engaging in activities that bring joy and fulfillment, and seeking support from mental health professionals when necessary. It's important to remember that feeling lonely is a common experience, and there is no shame in seeking help or support.
Your Eyes are Windows To Your Health Eyesight is one of the most important organs of our senses. Our eyes provide light, knowledge, beauty, and many other blessings. However, a time may come when an eye disease impacts your vision. One of the most common eye conditions that impacts millions of people is Cataracts. Cataracts are cloudy areas that form on the lens of your eye. As you get older, the proteins in your lens beak down, forming cloudy patches that affect your vision. You may experience symptoms such as double or blurry vision, eye strain to see clearly, a film over your sight (like looking through a dirty window), or total blindness in an eye. Cataracts can be easily corrected. There are various types of age-related Cataracts. Many people notice or are diagnosed with the condition in their 50s. Depending on a person’s eye health the condition can occur at any age. One of the leading causes of blindless in older adults is from Cataracts. The average Cataract surgery age is 65. The only way to treat Cataracts is to replace the optical lens. Now that you have some facts about Cataracts lets discuss why it’s important to care for your Cataracts. Cataracts are non-reversible and usually get worse with time. The worse the Cataracts becomes so does your quality of life. Your ability to see at a distance when walking, working, or performing the tasks of daily living will be impacted. For example, if you are walking and can’t identify an object or person clearly from a distance you may not be able to detect if danger is approaching. Seeing clearly gives you time to decide before encountering the situation, person, animal, or object. Let’s say you need to balance your budget but can’t see the numbers clearly. You may need to rely on someone else to manage your finances. Or you may write the wrong digit on a check, or miss important information that impacts what you pay. That's why it's important to be accountable for the health of your eyes. Having eye surgery can seem scary or bring on anxiety. Not knowing how your eyesight may be impacted after surgery can make you feel unsure about having the Cataracts removed. Or cause you to prolong getting the procedure. The question to ask yourself is if your health and quality of life is worth correcting your eyesight?
Make Peace With Your Aging Health Aging is a part of life, and it is something that we all have to accept. Our bodies are designed to decay. Many older adults experience physical, metabolic and/or cognitive limitations. There isn't a magic pill, elixir, eating or exercise program, surgery or any other worldly created idea, process, or method that will stop you from aging. Don't let changes in your health make you resent getting older. Every day is a new adventure because God's plan is to renew us. And getting older is part of the adventure. However, aging doesn't mean that you can't take care of yourself and feel your best. It's important to practice healthy habits like eating nutritious foods, exercising regularly, and getting enough sleep to ensure that you look and feel your best. With the right approach, you can age gracefully and stay healthy and active for many years to come. Here are some tips that will help you feel better: Eat a nutritious diet. Minimize processed foods and sugary drinks. Stretch most days of the week. Exercise regularly and walk daily. Connect with people you value and vice versa so you feel connected. Make and attend annual wellness check-ups. Meditate/stay in prayer daily for mental wellness. Remember your blessings and be grateful. There is always someone who has it worse. Accept where you are in life. The path God has for you is yours. Drink a lot of water daily. Love all of you. Know thyself and you will never need anyone to validate, or stay with you. The biggest mistake you can make is ignoring changes in your health. Becoming angry that you are aging and letting the worlds view of aging direct you leads to low self-esteem, depression, and anxiety. There are times that you may not know what to do or how to get yourself on the right track to managing a medical condition or improving in your appearance. Be accountable to yourself and visit a doctor or specialist when you have physical, mental or emotional concerns. Aging doesn't have to rob you of wellness in the later years of life. Never forget everyone ages differently and at various rates. You have the power to make peace with your aging process.
Accept Your Aging Body Suddenly you notice changes in your physical appearance. Maybe it's the wrinkles around your eyes, the creases around your mouth when you smile, or a change in your vision. Maybe it's a physical change such as weight gain, inability to run the same distance you ran years ago, or a diagnosis of arthritis. And even more concerning is changes in your hormones which can impact your metabolism or lead to various metabolic diseases. Some changes you see and feel, while many go unnoticed until something happens. Regardless to what physiological or psychological changes you are experiencing, research has proven that being accountable for your aging health can make a difference in your ability function in the later years of life. Your perception of how your aging will impact your daily living. Wrinkles can be hidden with quality make up and technique. However, it doesn't change the fact that under the makeup are wrinkles. Accepting that the wrinkles represent the years you have been blessed to live, and the time you had to laugh, smile, and sometimes cry outweighs the negative self-talk of having old skin. You can color gray hair. However, it doesn't change the fact that your hair strands pigment has changed. Once the hair color fades the gray returns. Instead of coloring the gray maybe consider getting a hairstyle that compliments you with gray hair. If you find that your ability to perform physical activities such as running and walking for periods of time has changed consider endurance training, breaking up the routine, or creating a cardio program that has goals which can help you feel accomplished. There are numerous things you can do to improve, slow, and manage your aging process. Below are some tips that may help your age better. Not just your physical appearance or health, but mental health as well. Eat a nutritious diet. Minimize processed foods and sugary drinks. Lotion your skin daily to help keep it moisturized and maintain elasticity. Get 7-8 hours sleep each night. During rest is when the body rebuilds and heals. Make exercise (resistance training and cardio) a part of your life. Have plan for each day. This can help you stay active and in shape Socialize regularly. We were designed to “love our neighbor”. Essentially social connections can help prevent, slow, or delay cognitive decline. Get dressed every day. When many people age, they start to lose care for their appearance. Take advantage of opportunities to travel, visit friends, attend events. These are great opportunities to keep growing and learning. After 50 stress and anxiety should not be allowed in your life. If people, places, or things make you stressed remove the variable from your life. It’s ok! If someone makes you feel uncomfortable, inadequate, or is tries to damage your self-esteem, they MUST GO. You should never feel uncomfortable within yourself or space. Give, love, and help others. Never give, love, and help those who don’t want to be helped. Spending energy and resources where it adds no value or help is a waste. Value your time. Spend time where and with whom you feel connected. Make and attend annual wellness check-ups. The biggest mistake you can make is ignoring changes in your health. There are times that you may not know what to do or how to get yourself on the right track to manage a medical condition or change in your appearance. Visit your doctor or specialist when you have physical, mental or emotional concerns.
Your Changing Sleep Pattern Emotional, physical, and mental health all contribute to your overall well-being. Essentially all these aspects affect the whole of you. Intentionally sticking with a healthy sleep pattern should be a part of your self-care plan. Sleep does many wonderful things for our body. While you are resting your body is hard at work repairing, protecting, and preparing for the next day. Sleep affects your health in many ways such as: Heart Health Sleep helps keep your heart and blood vessels healthy. Lack of sleep can cause high blood pressure, and heart disease over time. Metabolism - Sleep helps regulate your metabolism. Lack of sleep can cause blood sugar levels to fluctuate. Fluctuating blood sugar levels affect your mood, and energy levels, and can impact mental function (think depression/anxiety). Stress Sleep helps your mind and body relax. Stress can cause you to be reactive, make rash decisions, and feel anxious. Inflammation Inflammation (sometimes you don’t see or feel inflammation) damages internal structures and increases the risk of disease. Weight Loss/Maintenance Sleep impacts the hormones Ghrelin (a hormone that stimulates appetite) and Leptin (a hormone that suppresses appetite). If you want to lose or maintain weight a good night's sleep is part of that equation. Memory and Alertness A good night's sleep makes you feel energized and alert. In addition to improving your memory. Repairs While you are sleeping your body repairs. Muscles that have been torn from exercise heal and grow. Protein which is the building block of cells is repaired to make you stronger and protect your immune system. How much sleep do you need? Age Group Recommended Hours of Sleep Per Day Preschool / 3–5 years / 10–13 hours per 24 hours (including naps) School Age / 6–12 years / 9–12 hours per 24 hours Teen / 13–18 years / 8–10 hours per 24 hours Adult / 18–65 years / 7-9 hours per night As we age our sleep patterns change. Most people find it's more difficult to sleep. They wake up more often during the night and earlier in the morning. The change generally occurs due to the aging of your internal clock also known as SCN (Suprachiasmatic Nucleus). The aging of the SCN affects your circadian rhythms which impacts your sleep. Additionally, disruption in the melatonin and cortisol hormones can impact your sleep as well due to an imbalance. Mental and physical health conditions can interfere with sleep. Other factors like medication, stress, and sleeping environment can impact your rest. Try to identify the source of your sleep disruption so you can get better rest. Sleep tips for older adults: Exercise - helps you fall asleep faster, longer and better quality of sleep. Avoid Substances that discourage sleep - caffeine, tobacco, sugar, late meals/snacks. Sleep Schedule - keep a regular sleep schedule (even on the weekends). Bed-Time Routine - relaxing activities such as reading, meditating, listening to calming music. Technology - avoid or minimize use of technology and television before bed. Phone - keep a phone nearby just incase you need help getting out of bed, or have an emergency during the night. Sleep Aids - with your doctors approval consider using a sleep aid to help you rest.