The Top Imbalance That Afflicts 90% of My Patients! (Hint: It Is Very Easy to Treat)
The majority of my patients suffer with some level of fatigue, irritability, nervousness, sadness and anger daily. Often people consider these symptoms as normal occurrences as they have been part of their lives for years. When these symptoms become severe, they tend to get diagnosed as Dysthymic Disorder, Major Depressive Disorder, or Anxiety Disorder and people are treated with pharmaceutical medications accordingly. I do two simple tests with all my patients with these symptoms:
- Give them a short 2 minute questionnaire. Click Here to take the questionnaire on Vida4Vitality.com
- Check their fasting blood sugar (glucose). Fasting blood glucose should be between 85-100 mg/dl
What I tend to find with most of these patients is a low fasting blood glucose or hypoglycemia. With the consumption of the modern diet (Standard American Diet-SAD), the incidence of blood sugar imbalance has been on the rise. Health care professionals tend to address blood sugar issues when they are high. However, there is a spectrum of blood
Below are my simple lifestyle and dietary tips to manage hypoglycemia:
- Do not skip breakfast
- Eat a high quality protein-based breakfast
- Eat every 3 hours. Do not wait until you are hungry
- To slow blood sugar absorption remember to include the
- Eat foods with low glycemic Index such as nuts, seeds, hard-boiled eggs, etc.
- Avoid all fruit juices and carrot juice
- Never consume high glycemic index foods, including fruit, without a source of protein
- Avoid all adrenal stimulants such as:
- Concentrated sugars
- Foods to which you are allergic
- Partially hydrogenated fats
- Artificial Sweeteners
- Avoid over-training – moderate exercise, 45 minutes, 3-5 times a week is considered adequate
- Get adequate sleep – at least 6-8 hours
- Keep exercise within Target Training Zone. Focus on mild exercises such as walking, jogging, swimming, slow cycling. Minimize fast-paced exercises. This will allow fatty acids instead of simple sugars to be used for energy.
Calculating your Target Training Zone
This method of calculating your Target Heart Range (target training zone) is based on your maximum heart rate and resting pulse. To determine your Target Training Zone follow the steps below: Take your Resting Heart Rate (pulse) three mornings in a row, just after waking up. Add all of them together, and divide by 3, to get the average. Let’s say your average is 60 beats per minute.
So, for example, if you are 35 years of age with a Resting Heart Rate of 60, you would do the following calculations:
220 – 35 = 185 (MaxHR) 185 – 60 = 125 (HRR) 125 x 0.6 = 75 (60% training percentage) 125 x 0.8 = 100 (80% training percentage) 75 + 60 = 135 (Target Training Zone, in beats per minute) 100 + 60 = 160 (Target Training Zone, in beats per minute)
So, your Target Training Zone or Target Heart Rate in beats per minute is 135 to 160. To get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: i.e. 0-1-2-3-4…38-39-40.
Glycemic Index vs. Glycemic Load
You might have heard these two terms before. To clarify, the Glycemic