How Long Should Diabetics Exercise After Eating Carbs?
Do you have diabetes and are wondering how long you can safely exercise after eating carbohydrates?
“Any physical activity after eating is good;, there isn’t a specific requirement,” says Alison Massey, MS, RD, LDN, registered dietitian and certified diabetes educator with over 10 years of experience in various community and clinical settings.
Exercise Recommendations for Diabetics
Massey says, “We do recommend that individuals with diabetes focus on incorporating at least 150 minutes a week of physical activity, and for individuals working on weight management I typically recommend striving for 250-300 minutes per week of physical activity.”
The problem that I’ve observed, as a former personal trainer and fitness instructor for a health club, is the varying ways that people interpret “physical activity.”
For diabetics, physical activity means the same thing as for people free of diabetes.
But diabetics, of course, should consume carbohydrates prior to exercise, during exercise and after exercise.
Examples of physical activity that count as exercise that will truly benefit diabetics and non-diabetics are as follows:
Resistance training with dumbbells, barbells, kettlebells, cable machines and tension tubing; aerobic activity such as brisk walking nonstop for at least 20 minutes, jogging, cycling, cardio classes, martial arts and inline skating; and jumping exercises with a low stool.
Alison Massey has been working in the field of nutrition since 2010 helping individuals make sustainable changes to improve their health.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Can Bodybuilding Protect Against Type 2 Diabetes?
Bodybuilding can have a protective effect against type II diabetes, but this doesn’t’ mean you must develop huge muscles.
“Any type of regular physical activity (both cardio and strength training) are beneficial in reducing the risk of type II diabetes,” says Alison Massey, MS, RD, LDN, registered dietitian and certified diabetes educator with over 10 years of experience in various community and clinical settings.
“The mechanisms by which physical activity helps to prevent type II diabetes continue to be researched. Current research suggests that physical activity improves insulin action and lowers blood glucose levels.”
One such study report appears in the journal Diabetes (Feb. 2004, Holten et al). Two groups (one with type II diabetes and one healthy) underwent a course of strength training on a single leg for six weeks.
The weightlifting resulted in increased insulin sensitivity (the opposite of insulin resistance, which is a forerunner of type II diabetes). Insulin activity was increased in skeletal muscle.
This involves proteins and, what the report says was a more efficacious “insulin signaling cascade.”
So is bodybuilding better at preventing type II diabetes than a more run-of-the-mill strength training program?
In a way, it is. That’s because if you commit to a true bodybuilding program, your workouts will be more intense.
Freepik.com/yanalya
This doesn’t mean you must develop hulking muscles in order to fight off type II diabetes.
A committed bodybuilder doesn’t necessarily have giant muscles or a bulked-up look.
But when someone decides to take up bodybuilding, this affects how they approach every training session: with much more gusto and zest, like an attack on each routine.
It’s believed that lifting weights increases the number of insulin receptor sites on muscle cells.
Consider that having a large quantity of insulin receptor sites on your muscle cells as an extra layer of protection against type II diabetes.
Though other mechanisms are at play in the development of type II diabetes, building muscle through bodybuilding is a powerful deterrent to this metabolic disease.
Alison Massey has been working in the field of nutrition since 2010 helping individuals make sustainable changes to improve their health.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Top image: ©Lorra Garrick
Source: diabetes.diabetesjournals.org/content/53/2/294
Spot Where Mole Was Removed Itches Soon After
What does it mean (melanoma?) when soon after mole removal, the area is itching?
Any time you have a mole removed, it should be biopsied—even if the removal was purely for cosmetic reasons. A mole with early melanoma can still look normal.
“After a biopsy has been performed, the skin is healing from the wound that has been induced, and that means the development of scar tissue,” begins Kally Papantoniou, MD, FAAD, with Simply Dermatology in NY.
“Wound healing signals the regrowth of skin and skin structures, regeneration of nerve fibers and release of cytokines which stimulate tissue remodeling.
“These changes can contribute to the skin itching when it is healing, and is a normal aspect of wound healing that can persist for even six months.
“This should not be alarming as a symptom in an area of a biopsy site, and it tends to improve over time.
“It is important, on the other hand, to observe the biopsy site for any physical changes such as the regrowth of the mole, or any change in the skin and area outside the original size of the mole that was removed.”
Could it be melanoma?
Dr. Kally says, “If the mole removed was proven to be benign by pathology, the chances of the biopsy site developing a melanoma is rare.
“If you are unsure and experiencing discomfort or itching, seek your dermatologist for an evaluation.
“It is always better to be safe, and no question is ever silly in dermatology.”
Dr. Papantoniou
is a board certified dermatologist specializing in surgical, laser and cosmetic dermatology.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/CHAjAMP
What Causes Those Tiny White Bumps Under Your Beard ?
Many men who proudly sport their beards have noticed tiny white bumps under their beard.
In fact, if you haven’t noticed this with your beard, take a close look. You just might be surprised.
This is a problem that dermatologists are very familiar with.
“The little skin [or white] colored bumps which occur under a beard is known as pseudofolliculitis barbae,” explains Kally Papantoniou, MD, FAAD, with Simply Dermatology in NY.
Pseudofolliculitis barbae: Yes, that’s a mouthful, but don’t let these nine syllables make you think this is a tough problem. It’s actually quite easy to remedy and prevent.
Dr. Kally says that essentially, these white bumps are “caused by ingrown hairs which get trapped under the skin and inflame the dermis, leading to scar-like little bumps which can be cosmetically unpleasing,”
Prevention of White or Flesh Colored Bumps Under the Beard
“To prevent these try an electric shaver, and do not try to get a very close shave, and shave in the direction of hair growth as opposed to going against the grain,” says Dr. Papantoniou, whose patients call her “Dr. Kally.”
These three tactics will tack time onto your morning shave. But this is what you must do to get rid of and prevent those white bumps.
Dr. Kally further explains, “Applying an antibacterial solution as an aftershave may also be helpful.
“Dermatologists may prescribe topical antibiotic solutions which work very well in conjunction with retinoids which help prevent further ingrown hairs and reduce the appearance of discoloration.”
Tips on Beard Growth
• Beard growth is driven by testosterone. But the answer to enhancing the growth is NOT testosterone supplements.
• The best and safest way to increase circulating testosterone is by strength training primarily the largest muscle groups (legs, back, chest).
• Another way to optimize testosterone production is to get seven to eight (not five or six!) hours of sleep a night.
• Keep in mind that genetics play a major role in beard growth, and not all men will be able to grow the beard they want.
• In the meantime, take good care of your beard as recommended above to prevent the little white bumps.
Dr. Papantoniou is a board certified dermatologist specializing in surgical, laser and cosmetic dermatology.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/George Rudy
Red Itchy Bumps on Feet: Causes & Solutions
A dermatologist explains five causes of itchy red bumps on your feet.
“Red itchy bumps on the feet can be from a differential of possibilities, and this can be distinguished based on how they look at the morphology, and the distribution at where they are located,” says Kally Papantoniou, MD, FAAD, with Simply Dermatology in NY.
What are the five causes of itchy red bumps on one’s feet?
Fungal
Dr. Kally says, “A fungal rash on the feet usually involves the area in between the toes. White mushy skin or flaking is often seen.
“Look for scaling around the foot, and red bumps with pus can rarely occur.”
Eczema
“This is very common on feet, and occurs on the top of the foot and instep; is usually very itchy, and occurs in poorly circumscribed red scaling rough patches and can lead to clear fluid filled bumps that are called vesicles,” says Dr. Kally. “The spaces in between the toes should be clear.”
Psoriasis
“Psoriasis can be difficult to distinguish from eczema,” notes Dr. Kally.
It can occur in the same location as eczema “but will usually be thicker, and clearly circumscribed, which means you can almost draw a line where the lesions start and where healthy skin begins.”
Bites
Bugs like to bite feet. Dr. Kally explains that if there’s no scale and the red itchy bumps look like bites, “it could be bed bug bites, which are so common now in metropolitan areas, and will often be arranged in groups of three or four and occur in a linear fashion.
“However another type of bite that can cause red bumps could be from scabies or even fleas.”
Dermal Process
“If there is no surface change but small red bumps there could be an inflammatory process that is occurring under the skin such as: hives, granuloma annulare, sarcoidosis, and many other rarer skin conditions.”
Never self-diagnose, says Dr. Kally, if the itchy red bumps aren’t showing signs of disappearing after two weeks of home care.
See a dermatologist. You may even need a biopsy.
Dr. Papantoniou is a board certified dermatologist specializing in cosmetic, laser and surgical dermatology.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/Vladimir Gjorgiev
Mole vs. Lentigo: Dermatologist Sets the Difference Straight
Common mole: very close-up view
Think that a lentigo is the same as a mole (nevus)?
I’ve been told they are, and aren’t, by two different dermatologists.
“Lentigos are superficial tan to brown flat spots on the skin which are often secondary to ultraviolet exposure and will occur on sun exposed areas,” says Kally Papantoniou, MD, FAAD, with Simply Dermatology in NY.
“They are formed by an increase in the number of melanocytes in the base of the epidermis.
“Because of the superficial nature of lentigos they are also easier to remove with laser treatments, and lightening is also possible with creams and chemical peels.
“A melanocytic nevus or mole is usually a darker spot, and will often be raised.
“It is composed of nests of melanocytes which are clustered together and they occur at the base of the epidermis and will extend deeper into the dermis.
“The deeper component to a mole is what makes it difficult to remove superficially without regrowth of the mole occurring.”
Keep in mind that moles can be light brown or tan, and that sometimes, a lentigo can be more like a milk chocolate color.
But Dr. Kally does explain that there’s a difference between these two types of pigmented lesions.
Lentigo: very closeup view
What you see on your leg that looks like a common mole may actually be a lentigo, or vice versa.
It’s not all that uncommon for a person over the age of 40 to acquire new lentigos, but they may appear to a dermatologist to be moles.
A biopsy will distinguish one from the other.
A new lentigo or mole, by the way, in middle age, is nothing to be alarmed about.
However, if you notice a new spot, have a dermatologist check it, and include it in your monthly self-skin exams for any signs of evolution: dynamic changes over a period of several months; fast increase in size (especially if asymmetrical); reds or maroons in it; portions turning black; development of crusting or bleeding.
Here is a second dermatologist’s explanation of the difference between a mole and a lentigo.
Dr. Papantoniou is a board certified dermatologist specializing in cosmetic, laser and surgical dermatology.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Loosened Mole Looks Like It Can Be Flicked Off
Is a loosened mole that looks like it can be flicked off melanoma or benign?
“This could be a true ‘mole,’ which means it is made of melanocytes, or it could be a vascular growth such as an angioma, or even a skin tag or seborrheic keratosis [image above],” says Kally Papantoniou, MD, FAAD,with Simply Dermatology in NY.
• Melanocytes are the cells that give a mole its pigment.
• An angioma is a benign concentration of extremely tiny blood vessels.
• A seborrheic keratosis is a harmless skin barnacle.
If something on your skin looks like a mole, as well as appears that it could be flicked or peeled off, it’s most likely a seborrheic keratosis and very unlikely to be a melanoma.
In fact, it’s possible for a seborrheic keratosis to be picked off—but don’t do it.
An actual mole cannot be readily picked off, even if it’s elevated and “catches” on a fingernail. Never try to pick off a mole or any spot on your skin.
Melanoma can grow inside a seborrheic keratosis but is not part of this benign skin barnacle.
Rather, if a melanoma is there, it’s just a coincidence that the cancer is growing in or very near the barnacle.
“If you have a growth that you are concerned about that has changed and is traumatized or appears like it can be easily flicked off, I would suggest having a dermatologist evaluate,” say Dr. Kally.
“It is always safer to be cautious; you don’t want to misdiagnose a malignancy, and if it is traumatized at home it could potentially become infected.
“Removing a growth like this is very simple and comfortable to do; most patients barely even feel the pinch from the anesthetic.”
Moles are not meant to be flicked or picked off.
Dr. Papantoniou is a board certified dermatologist specializing in cosmetic, laser and surgical dermatology.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
Why Do Light Plucked Eyebrow Hairs Have Dark Roots?
There’s a simple reason why light eyebrow hairs that are plucked have dark roots.
“The root or bulb of the follicular unit has the highest concentration of melanocytes,” says Kally Papantoniou, MD, FAAD, with Simply Dermatology in NY.
“These are the cells that produce pigment and contribute to the color of hair and skin.
“The hair shaft may be light in color, but the roots of the hair follicle will usually be darker.
“This is why lasers work for hair removal; they are targeting the darker pigment at the roots which destructs [sic] the germinal center and prevents further hair growth.
“This same principle is why laser hair removal is not successful in those with white hairs or very light blonde hair.”
Dr. Papantoniou is a board certified dermatologist specializing in cosmetic, laser and surgical dermatology.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/photographyfirm
Flaky Dry Patches on Forehead: Causes, Solutions
A flaky dry patch on your forehead might be a precursor to skin cancer, says Kally Papantoniou, MD, FAAD, with Simply Dermatology in NY.
But it can also be a benign condition called seborrheic dermatitis.
Precursor to Skin Cancer: Flaky Dry Patch on Forehead
The forehead can get a lot of sun in a person’s first 18 years of life.
“Flaky dry patches on the forehead can be from chronic sun damage which occurred many years ago, and these look like skin colored to pink or brown rough patches that feel like sand paper,” explains Dr. Kally.
“These are called actinic keratoses, which occur from precancerous changes, and should not be ignored because 1 percent or more may progress to a skin cancer.”
But not melanoma. The type of cancer that an AK can morph into is called squamous cell carcinoma.
Squamous cell carcinoma. Shutterstock/Dermatology11
The good news is that AKs grow very slowly, and most SCCs grow slowly, too, though if left untreated, will spread to other sites in the body and can be fatal.
Estimates for what percentage of untreated AKs transform into malignancies vary, but the estimated figure never exceeds 10 percent.
Actinic keratoses
A dermatologist may diagnose an actinic keratosis simply by rubbing a fingertip over it to detect its classic sandpaper feel.
The actinic keratoses that you get at age 45 were probably set in motion during childhood sun exposure.
AKs “can be prevented with regular use of sunscreen and photoprotection, and can be treated with cryotherapy [liquid nitrogen spray], creams and light treatments,” says Dr. Kally.
Benign Cause of Flay Dry Patch on Forehead
As mentioned, condition called seborrheic dermatitis can cause a patch on the forehead that’s flaky and that seems dry.
I myself had one of these, between the eyebrows where the skin is oilier.
One big difference between seborrheic dermatitis and actinic keratosis is that the former typically itches or has a slight burning or stinging to it — especially if it’s on the nose or nostrils.
Another sign that points to seborrheic dermatitis is that it flakes much more than an AK.
Finally, a seborrheic dermatitis flare will often have a vague orange or salmon colored tinge to it, while an AK usually is on the spectrum of pure pink or light magenta.
Do not self-diagnose your dry flaky forehead patch. A dermatologist can easily do this.
Dr. Papantoniou is a board certified dermatologist specializing in cosmetic, laser and surgical dermatology.
Lorra Garrick has been covering medical, fitness and cybersecurity topics for many years, having written thousands of articles for print magazines and websites, including as a ghostwriter. She’s also a former ACE-certified personal trainer.
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Top image: Shutterstock/Image Point Fr
Sudden 10-Second Head Rush for NO Reason?
A sudden brief 10-second “head rush” has to have a reason!
This is not to be confused with what many people refer to as dizziness.
A head rush and dizziness are not one and the same.
Dizziness is what you feel after you’ve spun around or if you have benign paroxysmal positional vertigo.
The head rush suddenly comes on for no apparent reason and lasts about 10 seconds, maybe more, maybe less.
There are no other symptoms, no visual disturbance, balance problems, tremoring, numbness, tingling, weakness, headache, nausea, difficulty breathing, chest pain or sweating.
The head rush is something that makes you think, “Whoa! What just happened?!” or “What was THAT?!”
It may be described as a heaviness unfolding within the head.
It can happen while you’re seated or slowly walking; there’s no pattern.
The sensation is evenly distributed within the head, and is not the so-called faint feeling; the room does not start to “black out.”
The elevated heart rate that comes after is from the fear that something is very wrong with your body—of what’s going to happen next.
Causes of Brief, Sudden Head Rush
“I can’t claim to have any professional (or personal) experience with this symptom,” begins David D. Clarke, MD, President, Psychophysiologic Disorders Association (stressillness.com), Clinical Assistant Professor of Gastroenterology Emeritus, Oregon Health & Science University, and author of “They Can’t Find Anything Wrong.”
Dr. Clarke specializes in physical symptoms that result from stress.
“Because of the brevity of the symptom I suspect it involves a change in blood vessel diameter followed rapidly by a return to normal.
“Because vision is not affected it is more likely to be dilation of the blood vessels than constriction.
“Because you describe the symptom as ‘very scary’ for people it is most likely caused by anxiety.
“Increased anxiety can be triggered by subconscious processes that may or may not be linked to events current in the patient’s environment.
“Panic attacks, for example, are a form of anxiety that can occur at any time and usually have no obvious trigger, though this symptom is not a panic attack.
“Without detailed interviews of the patients suffering from this symptom I can’t say much more about it than this, which is speculation.”
If you’ve ever experienced a brief sudden head rush that frightened you, share your experience in the comments box below this post.
