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Can You Control Your Anger

anger is normalAnger is a normal, healthy emotion.

No one is perfect; we all encounter anger in our lives and, dealing with anger is a normal part of life.  What’s challenging about anger is how we choose to deal with it.

 

anger out of controlIf you choose to be negative and consistently get upset when things don’t go your way you might need to take a serious look at constructive ways to control your anger and keep your temper in check.  If on the other hand you choose to deal with the upsetting issue in a positive manner means you’re able to stay in control in spite of whatever frustration you’re experiencing.  Uncontrolled anger will eventually take a toll on your own health, your family and your relationships.  Often times it does not end well.

anger managementTake an objective look at yourself, come to terms with your anger issue and start implementing positive changes to improve your own health and your family relationships.  Learn to control your anger, change and live.

Here are 10 Tips:

  1. Think before you speak

respect others 1You cannot take back the spoken word so take a few moments to gather your thoughts before saying anything.  If you can’t say something good don’t say anything at all.  Be respectful of others involved and allow them the opportunity to do the same.

  1. Talk about what made you angry when you are calm

expressing-angerWhen you calm down and have gathered your thoughts express your frustration in a non-confrontational, assertive way.  Clearly state your concerns and what you would like without hurting others or trying to control them.

  1. Exercise regularly

Physical activities help to reduce stress.  Since stress is a major cause of anger you can Tai chimanage stress by keeping physically active.  Go for a brisk walk or run, ride your bike through a nature trail, spend time doing other enjoyable physical activities.  Yoga, pilates, Tai Chi are great ways to calm your mind.

  1. Take a Tmeout

Taking short breaks from your routine can be helpful.  Enjoy a few minutes of quiet time in meditation.  This might help you feel calm and better prepared to handle whatever comes your way.

  1. Find and implement possible solutions

be flexible in lifeInvest time and work on resolving the issue(s) at hand in a positive manner. To every problem there’s a solution.  If what you’re doing isn’t working, change it to something that works. If your child’s messy room drive you crazy, you can close the door.  If your scheduled dinner time no longer works for everyone, then change it to a time convenient to all.  Be flexible and roll with the punches.  Anger does not fix anything, it only make matters worse.  Flexibility encourages change.  Since change is the only constant in our lives we need to change as life changes.

6. Use ‘I’ statements

respect for othersWhen dealing with an issue the last thing you want to happen is to create additional tension or place blame.  Be respectful and specific.  Here’s an example of how you use the “I” statement.  Say:  “I’m upset that you got up and left the table without offering to help with the dishes,” instead of saying:  “You never do any housework.”  

7. Be done with grudges

No more grudges

Practice forgiveness. When you forgive you free yourself from carrying the weight of the world on your shoulders.  Forgiveness is a powerful tool that liberates you to freedom.  It is easier to forgive than to hold onto any form of negativity.  Embrace the gift of life, forgive yourself and everyone, live in the moment and appreciate the wonderful gift of life.

8. Laugh to release tension

laughter

One of the easiest and quickest ways to feel better is to enjoy a good belly laugh.  Learn to loosen up, learn to relax and find humour in your given scenario rather than focus on anger.  Laughter is natural therapy that does a world of good with no associated costs.

9. Choose to relax

take time to relaxWhen you feel the urge to be angry, count from one to ten and practice deep-breathing exercises.  Go out for a walk in the fresh air, clear your mind and relax.  You might also listen to easy, calming music, write in a journal or do a few yoga poses.  Best of all take a vacation.  Do whatever it takes to encourage relaxation, just do not get angry.

10. Know when to seek help

anger destroysOld habits die hard and change takes work.  Controlling anger can be challenging at times however, if your anger issues seem to be out of control and you’re not making any progress on your own, it is time to seek help.  Too much anger is destructive not only to you – it negatively impacts everyone around you.

Whats Type 2 Diabetes

Type 2 Diabetes.1Type 2 diabetes is a chronic condition that interferes with the way in which your body metabolize glucose (sugar).  Glucose (sugar) is an important source of fuel for your body.

When your pancreas is not producing enough insulin, or, your body is not efficiently using the insulin it produces glucose (sugar) builds up in your blood instead of providing your body the energy it needs to properly function.

Insulin ResistenceWhat is Insulin and what role does insulin play in your body?

Insulin is a hormone that helps your body to control the level of glucose (sugar) in your blood.

  • Insulin regulates sugar in your bloodstream. It keeps the level of sugar in your bloodstream within a normal range.
  • Storage of excess glucose for energy. When your insulin levels are high (after you eat) excess sugar is stored in the liver in the form of glycogen.
  • Glucose MetabolismWhen your insulin levels are low (between meals) the liver releases glycogen into the bloodstream in the form of sugar and keeps your blood sugar levels within a narrow range.

The foods you eat (example) bread, pasta, potatoes, fruit, milk, rice, provide the body with glucose however, in order for the body to use this glucose your body needs insulin.

FoodYour body gets glucose from foods like bread, potatoes, rice, pasta, milk and fruit. To use this glucose, your body needs insulin. Insulin is a hormone that helps your body to control the level of glucose (sugar) in your blood.

Finding the positive

You can live a long, healthy life when you keep your blood glucose (sugar) levels in the target range set by you and your health-care provider. You might need to make some changes in your life, all for the better.  Here are some suggestions:

  • healthy balanced dietEat healthy meals and snacks
  • Exercise regularly, any form of physical exercise
  • Monitor your blood glucose (sugar) with a home blood glucose meter*
  • Maintain a healthy body weight
  • Manage stress effectively through yoga, pilates, zumba, physical exercise
  • If you are on prescribed medications, take your meds and keep in touch with your health care provider
  • * Discuss with your health-care provider how often you should measure your blood glucose (sugar) level

 

Reach out for help

Benefits of YogaResearchers tell us there is no cure at present for diabetes however diabetes can be controlled by incorporating healthy habits and embracing a lifestyle change of regular physical exercise.

Regular physical activity is one of the most important things you can do to manage and live well with your diabetes.

 

 

physical activityRegular exercise also has special advantages if you have type 2 diabetes.

Advantages:

  • It can also help prevent or delay type 2 diabetes from developing.
  • Regular physical activity improves your body’s sensitivity to insulin and helps manage your blood glucose (sugar) levels.
  • Physical activity is any form of movement that causes your body to burn calories. This can be as simple as walking, gardening, cleaning and many other activities you may already do.
  • brisk walking 1When you perform a physical activity, active muscles use up glucose as a source of energy.
  • Regular physical activity helps to prevent glucose from building up in your blood.
  • Physical activity is one of the simplest ways to help keep you healthy.

The convenience of modern day living has taken away a lot of the physical activities we once performed on a regular basis.  For instance:

  • Cars replace walking and biking.
  • Elevators and escalators replace stairs.
  • Dishwashers replace doing dishes by hand.
  • Computers replace manual labour.
  • Snow blowers and ride-on lawn mowers replace physical yard work.
  • TV and computer games replace fun physical activities for both children and adults.
  • brisk walkingBecause of modern living, it is important to pay attention to your health and well being; become physically active each day and eat healthy, balanced meals.

Adding more physical activity to your day is one of the most important things you can do to help manage your diabetes and improve your overall health.

Did you know?

  • Low physical fitness is as strong a risk factor for mortality as smoking?
  • Fitness level is one of the strongest predictors of all-cause mortality in people with diabetes?
  • family cyclingPhysical activity can be as powerful as glucose-lowering medication… with fewer side effects?
  • Regular physical activity, in conjunction with healthy eating and weight control, can reduce type 2 diabetes incidence by 60 per cent?

 

Your Safety First

  • Before starting on an exercise regime and especially if you have been inactive for some time, talk to your doctor before starting an exercise program to ensure you can endure more than brisk walking.
  • You need to wear comfortable, proper-fitting shoes.
  • medic alert braceletWear your Medic Alert® bracelet or necklace.
  • Listen to your body. Speak to your doctor if you are very short of breath or have chest pain.
  • If you take insulin or medications that increase insulin levels, monitor your blood glucose before, during and many hours after your activity to see how it affects your blood glucose levels.
  • Carry some form of fast-acting carbohydrate with you in case you need to treat low blood glucose (hypoglycaemia), for example, glucose tablets (preferred) or Life Savers®.

aerobic exercisesAerobic exercises: walking, cycling, jogging elevates your breathing and heart rate and is important for people living with diabetes.

Resistance exercise: involves brief repetitive exercises with weights, weight machines, resistence trainingresistance bands or one’s own body weight to build muscle strength.

Before you begin resistance exercise, it is important to get some instruction from a qualified exercise specialist, a diabetes educator or exercise resource (such as a video or brochure). Always start slowly and listen carefully to your body.

Physical activity and diabetes can be a complex issue. If you need help and/or advice on how to become physically active, you can ask your doctor or a member of your diabetes health-care team for support that is right for you.

Click here for the Canadian Diabetic Association

Click here for the American Diabetic Association.