Basic Skills To Learn About Diabetes Management

images (2)Your doctor will help you learn what you need to do every day to help yourself. If you have type 2 diabetes and are overweight, then weight loss may be a major goal of your diabetes therapy. Even a moderate weight loss can improve your ability to use the insulin your body makes.

Here are some of the skills you will need to learn:

Healthy Eating

Design a diabetes meal plan to:

  • Choose healthy foods
  • Select the correct serving sizes
  • Plan when to eat so that you can match your food to your activity

Being Active

Develop an exercise plan so that you can:

  • Stay fit
  • Keep your weight under control
  • Keep your blood glucose in your target range

Blood Glucose Monitoring

images (1)Learn how to use a blood glucose monitor and keep a log of the results so you can:

  • Check your readings on your own to see if your treatment plan is working.
  • See if your values are signaling needed adjustments to your treatment.
  • Recognize when you need to call your doctor for help.

Reducing Risk

You will learn about sick day management and possible complications of diabetes so you can:

  • Understand why diabetes control is so important. Poor blood glucose control increases your risks for heart disease and other diabetes complications.
  • Work with your health care team to keep your blood pressure, cholesterol and blood glucose levels under control.
  • Stop smoking if you are still doing so.

Taking Medication

Your doctor will explain:

  • Why you need to take insulin to keep your diabetes in control.
  • Why your insulin regimen may change over time.
  • Your doctor will help you to select the insulin device that works best for you, and teach you proper injection technique. The BD diabetes website also has animated demonstrations on how to draw and inject insulin, as a refresher to the training you receive from your doctor.

Problem Solving

You will learn how to manage instances of high or low blood glucose by:

  • Making adjustments to your treatment plan
  • Learning how to make temporary changes in your diabetes management for special events in your life

Healthy Coping

You will discover why stress management skills are needed so you can:

  • Learn the coping skills you need to live with diabetes
  • Take best advantage of the support and education provided by your diabetes health care team

Diabetes-related tests and exams

Your doctor will give you a schedule of visits to check your blood glucose levels, cholesterol, blood pressure, weight, feet, kidneys, eyes, and teeth.

You can record your results in the BD Getting Started™ Personal Diabetes Care Card.  Be sure to note how often each test is needed, as directed by your doctor.

ARTICLE SOURCE: This factual content has not been modified from the source. This content is syndicated news that can be used for your research, and we hope that it can help your productivity. This content is strictly for educational purposes and is not made for any kind of commercial purposes of this blog.

Super Diet for Diabetics

The “Death to Diabetes” Super Meal Model Plate (Diet for Diabetics) was designed by the author after reviewing and analyzing more than 30 different diets — to address the vitamin/mineral deficiencies, the cell damage (rotting), the excess toxicity, and the body’s  repair process — to reverse your diabetes and prevent further cell damage and the onset of blindness, amputation, kidney failure, heart attack and stroke.

Note: This type of plant-based diet is supported by hundreds of clinical studies, including the China Study, which substantiate the benefits of a plant-based nutritional program to prevent and possibly reverse the effects of heart disease, Type 2 diabetes, and some cancers. Consequently, if you adhere to the raw diet version of the “Death to Diabetes” Super Meal Model Plate, you will notice your blood glucose readings start to come down almost immediately! And, if you adhere to the complete Death to Diabetes 10-step program, including the detox, exercise, and drug weaning, you can get your blood glucose readings back to the normal range within 30-45 days!

The “Death to Diabetes” Super Meal Model Plate (Diet for Diabetics) has many of the attributes of the Mediterranean Diet, Zone Diet, South Beach Diet, Raw Food Diet, Asian DietDetox Diet and Vegan Diet, with critical nutritional modifications to address the real root causes of Type 2 diabetes and help to better control Type 1 diabetes with less insulin requirements.Raw Vegetables Reverse Type 2 Diabetes

The “Death to Diabetes” Super Meal Model Plate (Diet for Diabetics)  is part of a comprehensive 10-step and 6-stage  clinically-proven diabetes wellness program that is designed tostop the rot and improve the health of people suffering with  Type 2 diabetes as well as with Type 1 diabetes.

This super meal model is a diet designed for diabetics, as well asnon-diabetics because it provides the missing vitamins and minerals and helps tostrengthen the immune system; avoid the 4 major silent killers; and, addressobesity, high blood pressure, high cholesterol, heart disease,  chronic fatigue, and other similar systemic ailments.

Some people see this super meal model (diet for diabetics) as a”low carb” diet, but, the author sees it as a lot more than just a “low-carb” diet. He prefers the term “balanced” diet because there is a balance of carbs, proteins, and fats that improves the overall health and wellness of the body.

Consequently, this super meal model can be used by non-diabetics, who want to lose weight, lower their blood pressure, or just improve their overall health.

This “Death to Diabetes” Super Meal Model Plate (Diet for Diabetics)  utilizes the5 super foods to create combo-super foods, combo-super meals, and super snacks, including omelets, casseroles, salads, sandwiches, smoothies, soups,  stews, and stir-frys. And, don’t forget the importance of key minerals such as magnesium, potassium, chromium, and real salt –– all working together to stop the rot and repair the damage.

Note: The Super Meal Model was designed by the author to make it easier for diabetics (and non-diabetics) to design healthy, balanced meals without having to spend a lot of time counting calories and carbohydrates. Calorie-counting ((and carb counting)) can be time-consuming and very frustrating. And, given everything that a diabetic has to deal with, the author felt it was important to keep things as simple as possible.

Note: Most people just throw veggies and other foods together to create these combo-super meals, but these meals are out-of-balance and lack the proper balance of macronutrients and micronutrents. Without a proper balance of macronutrients and micronutrents, these combo-super meals do not contain the necessary nutrients to help you fight your diabetes! So, take out the guesswork and get the cookbook.

Author’s Note: There is a misunderstanding that people who take a blood thinner can’t eat green vegetables because the Vitamin K in the vegetables counteracts the blood thinner. This is not true! I was told to avoid green vegetables when I was on a blood thinner. But, I found out after doing some research that I could eat green vegetables as long as I did it on a consistent basis every day. I believe that if I had stopped eating the green vegetables, I would have remained diabetic and would have remained on insulin. In addition, more than likely, I would probably not be alive today.

For the science behind the Super Meal Model Plate (Diet for Diabetics), read about nutritional science and the clinical studies that the author used to design the model.Raw Salads Reverse Type 2 Diabetes

The “Death to Diabetes” Super Meal Model is truly THE Diabetes Diet for Diabetics, because it is specificallydesigned to help control Type 1 diabetes and to help defeat and reverse Type 2 diabetes — by providing a more sustained level of energy and key nutrients that diabetics (and non-diabetics) are missing when they consume the more traditional grain-based, overly-processed, nutrient-poor or starchy meal.

The “Death to Diabetes” Super Meal Model has a very nutrient-dense protocolthat provides nutrients that are key to the effectiveness of THE Diabetes Diet including: carotenoids, antioxidants, Omega-3 EFAs (EPA, DHA),chlorophyll, magnesium, potassium, chromium, Vitamin E, Vitamin C, fiber, water– all designed to stop the rot and repair the damage caused by the diabetes (and the diabetic medications).

These critical nutrients help to cleanse/detox, and strengthen your immune system, so that it can defend your body while initiating the necessary repair processes to repair the damage caused by the diabetes.

These critical nutrients are found in garlic, sea salt, super foods, healing foods,antioxidant-rich foods, anti-inflammatory foods, medicinal mushrooms, and other (organic) herbs & spices.

In addition, by avoiding the grain-based breakfast, the 5 “dead” foods, and many of the so-called “healthy” foods, diabetics and non-diabetics will not experience the mid-morning “crash” or craving for processed food/beverages. Over time, the “Death to Diabetes” Super Meal Model Plate (Diet for Diabetics)will support blood glucose stabilization, cell repair and the regulation of the body’s production and utilization of insulin.

Even if you’re only insulin-resistant or pre-diabetic, this diet’s nutritional protocol can still help you prevent your body from becoming full-blown diabetic. Also, because this is a wellness diet, it can modified to address other health issues such as high blood pressure, high cholesterol, chronic fatigue, hypoglycemia, gout, arthritis, lupus, sarcoidosis, etc.

Note: Refer to the clinical studies, including the China Study, which substantiate the benefits of a plant-based nutritional program to prevent and possibly reverse the effects of heart disease, diabetes, and some cancers.

Super Carbohydrates include many bright, colorful and green, leafy vegetables, some dark, colorful fruits, onions, garlic, other herbs & spices, legumes, medicinal mushrooms, and some specific organic whole grains (but, not wheat bread!). 
Note: We recommend that most diabetics avoid all grains and most fruits during the first 3 stages of the program. Super Foods

Super Proteins
 include nuts, seeds, cold-water fish (i.e. wild salmon, tuna), blue-green algae (chlorella, spirulina), fermented soy, organic dairy (i.e. organic, Omega-3, free-range eggs), lean animal meats (i.e. free-range chicken, turkey, organic beef), wild animal meat (i.e. bison, ostrich, deer).
Note: If you are concerned about the mercury in fish, eat smaller fish or take an Omega-3 supplement.
Note:  If you want to follow a vegan diet, replace animal protein with non-animal protein; and, add more beans, lentils, nuts, seeds, vegetables, fruits, (some) organic whole grains, and other super foods to your meal plan. Also, add meat substitutes (i.e. veggie burgers, black bean burgers, meatless “chicken nuggets”, “beef” crumbles, etc.) and organic soy products (i.e. soy milk, edamame, soy nuts, tofu, tempeh).


Super Fats
 include plant oils and the fat in nuts and seeds, and cold-water fish, i.e. extra virgin olive oil, extra virgin coconut oil. But, you must avoid the clear vegetable oils and canola oil!

Super Liquids include filtered water, raw vegetable juices; green tea, white tea; some raw fruit juices; and, a couple of the organic bottled juices, i.e. lemon, tomato,.

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Good Tips To Never Get Diabetes

1. Nudge the scale

Shedding even 10 pounds can significantly slash your risk.

Even extremely overweight people were 70% less likely to develop diabetes when they lost just 5% of their weight—even if they didn’t exercise. If you weigh 175 pounds, that’s a little less than 9 pounds! Use our calorie calculator to see how many calories you consume—and how many you need to shave off your diet—if you want to lose a little.

2. Pick the right appetizer

May we recommend the salad? Eating greens with a vinaigrette before a starchy entrée may help control your blood sugar levels.

In an Arizona State University study, people with type 2 diabetes or a precursor condition called insulin resistance had lower blood sugar levels if they consumed about 2 tablespoons of vinegar just before a high-carb meal. “Vinegar contains acetic acid, which may inactivate certain starch-digesting enzymes, slowing carbohydrate digestion,” says lead researcher Carol Johnston, PhD. In fact, vinegar’s effects may be similar to those of the blood sugar—lowering medication acarbose (Precose).

Before you eat that fettuccine, enjoy a salad with this dressing: Whisk 3 tablespoons vinegar, 2 tablespoons flaxseed oil, 1 clove garlic (crushed), 1/4 teaspoon honey, 3 tablespoons yogurt, and salt and freshly ground black pepper to taste. (Makes four 2-tablespoon servings.)

3. Ditch your car

Walk as much as you can every day. You’ll be healthier—even if you don’t lose any weight

People in a Finnish study who exercised the most—up to 4 hours a week, or about 35 minutes a day—dropped their risk of diabetes by 80%, even if they didn’t lose any weight. This pattern holds up in study after study: The famed Nurses’ Health Study, for example, found that women who worked up a sweat more than once a week reduced their risk of developing diabetes by 30%. And Chinese researchers determined that people with high blood sugar who engaged in moderate exercise (and made other lifestyle changes) were 40% less likely to develop full-blown diabetes. Why is walking so wonderful? Studies show that exercise helps your body utilize the hormone insulin more efficiently by increasing the number of insulin receptors on your cells. Insulin helps blood sugar move into cells, where it needs to go to provide energy and nutrition. Otherwise it just sloshes around in your bloodstream, gumming up blood vessel walls and eventually causing serious health problems.

4. Be a cereal connoisseur

Selecting the right cereal can help you slim down and steady blood sugar.

A higher whole grain intake is also linked to lower rates of breast cancer, type 2 diabetes, high blood pressure, and stroke—and cereal is one of the best sources of these lifesaving grains, if you know what to shop for.

Some tips: Look for the words high fiber on the box; that ensures at least 5 g per serving. But don’t stop there. Check the label; in some brands, the benefits of fiber are overshadowed by the addition of refined grains, added sugar, or cholesterol-raising fats.

Decode the grains: Where that fiber comes from matters too, so check the ingredient list to find out exactly what those flakes or squares are made from. Millet, amaranth, quinoa, and oats are always whole grain, but if you don’t see whole in front of wheat, corn, barley, or rice, these grains have been refined and aren’t as healthy.

Watch for hidden sugar: The “total sugars” listing doesn’t distinguish between added and naturally occurring sugars; the best way to tell is scan the ingredients again. The following terms represent added sugars: brown sugar, corn sweetener, corn syrup, dextrose, fructose, high fructose corn syrup, invert sugar, maltose, malt syrup, molasses, sugar, and sucrose. Skip cereals that list any of these within the first three ingredients (which are listed by weight).

5. Indulge coffee cravings

If you’re a coffee fan, keep on sipping. The beverage may keep diabetes at bay.

After they studied 126,210 women and men, researchers at the Harvard School of Public Health found that big-time coffee drinkers—those who downed more than 6 daily cups—had a 29 to 54% lower risk of developing type 2 diabetes during the 18-year study. Sipping 4 to 5 cups cut risk about 29%; 1 to 3 cups per day had little effect. Decaf coffee offered no protection. Caffeine in other forms—tea, soda, chocolate—did. Researchers suspect that caffeine may help by boosting metabolism. And coffee, the major caffeine source in the study, also contains potassium, magnesium, and antioxidants that help cells absorb sugar. But before you become a VIP at Dunkin Donuts, remember that a medium chain-store cuppa is about 14 to 16 ounces—right there, that’s 2 “cups” by standard measures.

6. Ditch the drive-thru

You might get away with an occasional fast-food splurge, but become a regular “fast feeder” and your risk of diabetes skyrockets.

That’s what University of Minnesota scientists found after they studied 3,000 people, ages 18 to 30, for 15 years. At the start, everyone was at a normal weight. But those who ate fast food more than twice a week gained 10 more pounds and developed twice the rate of insulin resistance—the two major risk factors for type 2 diabetes—compared with those who indulged less than once a week. In addition to the jumbo portions, many fast food meals are loaded with unhealthy trans fats and refined carbohydrates, which may raise diabetes risk even if your weight remains stable. A better bet: Keep a baggie of DIY trail mix in your purse at all times in case hunger pangs come on. Nuts are known blood sugar-lowerers.

7. Spice up your life

Cinnamon may help rein in high blood sugar.

German researchers studied 65 adults with type 2 diabetes who then took a capsule containing the equivalent of 1 g of cinnamon powder or a placebo 3 times a day for 4 months. By the end, cinnamon reduced blood sugar by about 10%; the placebo users improved by only 4%. Why? Compounds in cinnamon may activate enzymes that stimulate insulin receptors. The sweet spice has also been shown to help lower cholesterol and triglycerides, blood fats that may contribute to diabetes risk.

8. Unwind every day

Chronic stress can send blood sugar levels soaring.

When you’re stressed, your body is primed to take action. This gearing up causes your heart to beat faster, your breath to quicken, and your stomach to knot. But it also triggers your blood sugar levels to skyrocket. “Under stress, your body goes into fight-or-flight mode, raising blood sugar levels to prepare you for action,” says Richard Surwit, PhD, author of The Mind-Body Diabetes Revolutionand chief of medical psychology at Duke University. If your cells are insulin resistant, the sugar builds up in your blood, with nowhere to go—leading to chronically high levels. The good news is, simple relaxation exercises and other stress management moves can help you gain control over blood sugar levels, according to a study conducted at Duke University. Try these proven relaxers:

  • Start your day with yoga, meditation, or a walk.
  • Take three deep, slow breaths before answering the phone, starting the car, serving the kids lunch, or any other activity.
  • Reclaim your Sundays as a day of rest or fun with your family, relaxing, worship, etc. Try to avoid spending the whole day on obligatory errands such as mowing the lawn, grocery shopping, or catching up on work.

9. Get a perfect night’s rest

There’s a sleep sweet spot when it comes to preventing diabetes.

A Yale University study of 1,709 men found that those who regularly got less than 6 hours of shut-eye doubled their diabetes risk; those who slept more than 8 hours tripled their odds. Previous studies have turned up similar findings in women. “When you sleep too little—or too long because of sleep apnea—your nervous system stays on alert,” says lead researcher Klar Yaggi, MD, an assistant professor of pulmonary medicine at Yale. This interferes with hormones that regulate blood sugar.

A Columbia University study found that sleeping less than 5 hours also doubled the risk of high blood pressure. For a good night’s rest, avoid caffeine after noon, leave work at the office, and skip late-night TV. Oversleeping may be a sign of depression or a treatable sleep disorder, so talk with your doctor.

10. Keep good company

Diabetes is more likely to strike women who live alone.

Women who live alone are 2.5 times more likely to develop diabetes than women who live with a partner, other adults, or children, according to a study published in Diabetes Care. Researchers examined what role household status played in the progression of impaired glucose tolerance to diabetes among 461 women, ages 50 to 64, and found higher risk among women living alone. But don’t freak out if you live solo: Lifestyle factors could explain this finding. Women who lived alone were also more likely to smoke and less likely to have healthy dietary habits or consume alcohol.

 

ARTICLE SOURCE: This factual content has not been modified from the source. This content is syndicated news that can be used for your research, and we hope that it can help your productivity. This content is strictly for educational purposes and is not made for any kind of commercial purposes of this blog.

HOW TO CONTROL DIABETES WITH EXERCISE

The three cornerstones in the treatment of diabetes are food, medications, and activity. Of these three, activity is often a first choice for the person who has diabetes. Moving toward a more physically active life is generally inexpensive, convenient, and easy and usually produces great rewards in terms of blood glucose control and a general feeling of well-being.

Whenever you actively use a muscle, you burn both fatty acids and glucose. During and after periods of activity, your falling glucose level is sensed by the beta cells in your pancreas, and they relax their output of insulin.

This gives your beta cells a break from excessive insulin production. In addition, the lower insulin levels signal your liver to empty its glucose reserves (glycogen) into the blood to supply the muscles with needed energy.

As physical activity continues, the liver converts amino acids, lactic acid, and fats into glucose to supply the muscles. If the activity continues long enough, even the body’s fat cells get in the game. They compensate for the reduced fatty acid levels in your blood by converting their stored triglycerides into fatty acids.

When all of these steps are considered, it’s easy to see why using your muscles is the perfect treatment for diabetes. It lowers blood glucose, lowers fatty acid levels in your blood, and reduces the workload of your pancreas. And, unless you are on a medication that can cause hypoglycemia, physical activity won’t cause your blood glucose level to fall below normal the way some other diabetes treatments may.

In this article, you will learn how exercise can be incorporated into a battle plan for managing diabetes. First, though, you must consider some of the risks, which are outlined in the following section.

ASSESSING EXERCISE RISKS

Becoming more physically active is not completely without risks for people with diabetes. On the other hand, remaining sedentary is no bargain, either; it does nothing to help your glucose control, your weight management, or your overall well-being. To gain the benefits of increased physical activity and minimize potential risks, you need to understand and evaluate those risks up front and take steps to prevent problems before they occur.

Hypoglycemia

For people with diabetes who take medication or insulin, hypoglycemia is a concern. Whenever you are physically active, your muscles burn glucose. First, they gobble up the glucose they have stored as glycogen. As the activity continues, glucose from the blood pours into the muscles to supply their energy needs, lowering blood glucose levels. However, this march of glucose from the blood into the muscles doesn’t end when the activity stops.

The body needs to refill the muscles’ glucose storage tanks in preparation for future movement. As a result, a hypoglycemic reaction can occur not only during periods of activity but up to 24 hours later. Some people with diabetes who have frequently experienced hypoglycemia begin to associate any form of activity with a loss of glucose control.

For such individuals, a lack of glucose testing may keep them in the dark about how their body reacts to activity. As a result, they are unprepared for the low blood glucose level that can occur when they mow the lawn or when they take a brisk walk through the park. When such a low occurs, they may grab a handful of jelly beans to treat the low, only to find their glucose level skyrocketing as a result. So they take extra insulin or medication at dinner to treat the high, but the blood-glucose roller-coaster ride continues with another low before they go to bed.

These fluctuations create great confusion and frustration, leaving these individuals upset and scared. Activity, they may decide, is not worth the seemingly unpredictable swings in glucose. For such individuals, more frequent blood glucose testing can help them better understand their body’s response to exercise and prepare for it by adjusting medication or food intake.

Heart Disease

Before you increase your activity level, you need to consider the possible presence of heart disease. As you’ve already learned, coronary heart disease is very common in people with diabetes, affecting perhaps as many as 50 percent of them. To assess your risk, you and your doctor need to take into account your age, your blood pressure, your blood fats, whether you have protein in your urine, the length of time you have had diabetes, and your family history.

So before you begin increasing your level of activity, consult your doctor and, if appropriate, have an exercise tolerance test. This test is done on a treadmill and reflects your heart’s ability to work under stress. Your chances of having a positive result, indicating heart disease, increase with each risk factor you have. Even if you are at increased risk or have a positive test, you will likely still be able to increase your physical activity; you will just need to work more closely with your diabetes care team to set safe guidelines for activity and, perhaps, to determine if medications to lower your risk of heart trouble are in order.

Diabetes Complications

Before you increase your activity level, you need to account for any diabetic complications or related conditions that may be present. Some types of activity may not be wise for people with certain medical conditions. Any activity that includes straining, such as weight lifting, can dramatically increase blood pressure during the actual activity, further aggravating any hypertension that is present.

To lessen any potential problems, you need to have your blood pressure well controlled before you start increasing your activity level and especially before beginning an activity that involves straining. Proliferative retinopathy is also aggravated by straining, which increases the pressure within some of the weakened blood vessels of the eyes. Activities that require straining or that involve jarring or rapid head motions may also cause an acute hemorrhage in already weakened eye vessels.

For this reason, it is important to have your eyes examined for signs of retinopathy before starting an exercise program and have them rechecked annually. If you have significant nerve disease in your feet, you may not be able to feel injuries to your feet, the most common of which are blisters. This does not mean you cannot exercise, but it means that you need to have your feet checked by your doctor first and you must observe good foot care at home, including inspecting your feet for sore spots and minor injuries daily.

You’ll also want to get expert advice on proper footwear for the activity and be sure that the footwear you choose is fitted properly to your feet.

Once you’ve factored in the risks, you can actually build your exercise program. That is the focus of our next section.

The Benefits of Being More Active and Should I Have a Stress Test?

Before starting moderate- to high-intensity activity, you should have an exercise stress test if you:

  • Lower blood glucose
  • Lower blood pressure
  • Lower blood fats
  • Better cardiovascular (heart and lung) fitness
  • Weight loss and/or maintenance
  • Improved sense of well-being
  • are older than 35
  • are older than 25 and have had type 2 diabetes for more than 10 years or type 1 for more than 15 years
  • have protein in your urine
  • have high blood pressure
  • have high blood cholesterol
  • have a family history of heart disease

Talk to your doctor about having a stress test if any of the above applies to you.

EXERCISE GUIDELINES

The following guidelines can help you increase your activity level safely. Be sure to work with your diabetes care team, too, so they can monitor you and provide specialized advice for your specific situation.

Screening:

First, be screened by your doctor for any possible problems before you start any type of activity. This exam should include a treadmill test for people with diabetes who fit certain criteria, an eye examination for proliferative retinopathy, a urine examination for protein, and a medical evaluation of your feet.

Whatever you choose, make sure the activities are enjoyable for you and take into account your abilities and condition. The activities don’t even have to be “exercises” in the traditional sense, as long as they get you moving. Square dancing, taking your dog on long walks, riding your bike, gardening, and even walking the golf course all count.

Vary them so you don’t get bored and fall prey to easy excuses. Choose some that can be done with others and some that can be done alone; some that can be done indoors, some that can be done outdoors; some that can be done when your schedule is light, and some that can be fit in when you’re strapped for time.

Type of Activity

Once you’ve received your team’s okay for exercise, you need to choose activities that fit your physical condition, lifestyle, and tastes. Many people with diabetes, especially those who have not been physically active for a while, find that easy, low-impact activities such as walking and swimming are perfect

Time, Intensity, and Duration

Begin each exercise session with a five- to ten-minute period of low-intensity warm-up activity (such as marching in place) and gentle stretching. The warm-up will prepare your heart for increased activity. The stretching will help you avoid tendon and muscle problems, which are common in people whose tendons have become brittle after years of high blood glucose levels.

ARTICLE SOURCE: This factual content has not been modified from the source. This content is syndicated news that can be used for your research, and we hope that it can help your productivity. This content is strictly for educational purposes and is not made for any kind of commercial purposes of this blog.

Diabetes: Eating Rights

you have Type 1, Type 2 or Gestational Diabetes, the key to staying healthy is to eat right. Everyone knows that having diabetes means watching your carbohydrates (carbs). What most don’t know is that your body absolutely needs some carbs; you simply need to monitor the amount you have and how often you have them. When you have diabetes, you either don’t produce enough insulin, are insulin resistant or both. Insulin is what carries the sugar in your blood to the parts of your body that then turn it into energy. Without insulin, the sugar builds up in your blood; hence the phrase high blood sugar. High blood sugar can lead to all kinds of complications (that we will talk about later). It’s necessary to know all this so that you understand exactly how important it is to eat right when you have diabetes.

When you are first getting started, the easiest way to monitor your carb intake is to avoid “white” foods. “White” foods would be pasta, rice, potatoes and bread. I’m not saying don’t eat them at all; I’m saying you need to limit them. There are also substitutions you can make for all of these foods. Here are a few to get you started:

For pasta, try using wheat pasta. If you don’t like that (my husband hates it), Dreamfields makes a low-carb pasta that tastes just like regular pasta. It’s a bit more expensive, but your health is certainly worth the price. Another option for spaghetti is to use spaghetti squash. I promise, even if you don’t like squash, you will like this. It works, I swear! (I like it best with a little olive oil and parmesan cheese – yummy!)

For bread you have many choices. First, use wheat or whole grain bread, not white. You can also buy low-carb bread. Personally, I like the slender bagels sold in my local grocery store. The white are 20 carbs, while the wheat are only 17; they make great sandwiches, although I prefer them with cream cheese. Another option is to use pita bread or tortillas, both of which are lower in carbs than regular bread. They even have a low-carb wheat tortilla which is terrific for wraps. (Hint – anything you can put on a sandwich, you can make into a wrap.)

Rice is a bit trickier. Most of us use long grain rice, which turns out to be not so good for diabetics. Instead, use brown rice or wild rice. The only trouble with these is the amount of time they take to cook (up to an hour), but they are delicious options. Also, once you start keeping track of what causes your blood sugar to rise, you may find that certain types of rice work fine for you. My husband has little trouble using the quick cooking rice, while white and brown both spike his blood sugar. Experiment and see which works best for you.

Potatoes are a favorite of just about everyone, but they can be a big no-no for diabetics. The trick with potatoes is to use the right kind and to have them in small portions. Most people buy russet potatoes because they are easily found and fairly cheap. They are also high in starch (carbs) and low in moisture, which makes them great for baking, frying and boiling. However, a better option would be red potatoes, Yukon gold potatoes or even fingerling potatoes, all of which are low in starch (carbs) and high in moisture. They are perfect for roasting and making potato salad. You can also boil them for mashed potatoes. Choose these potatoes and don’t eat more than 1/2 to 3/4 cup per serving and you will be good to go. For mashed potatoes, try using cauliflower instead. If you don’t like that, try using half potatoes and half cauliflower. I find the half and half recipe works best; especially if you are doing something like twice baked potatoes or fully loaded mashed potatoes (use low-fat cheese and low-fat sour cream, along with salt, pepper, butter and bacon crumbles – delicious!).

Eating a healthy diabetic diet isn’t as hard as you think. Start with small changes, like avoiding so many “white” foods, and you will soon see a change. It’s easier than you think! Here is one of my favorite potato recipes. Be sure to try them and let me know how you like them!

ARTICLE SOURCE: This factual content has not been modified from the source. This content is syndicated news that can be used for your research, and we hope that it can help your productivity. This content is strictly for educational purposes and is not made for any kind of commercial purposes of this blog.

Preventing Diabetes

Primary prevention involves preventing risk factors that lead to chronic diseases, infections and injuries. Types of primary prevention include physical activity and nutrition. Secondary prevention reacts to prevent further exacerbation of a known problem in the case of diabetes prevention of complications. Types of activities used in secondary prevention include using medication to treat conditions such as high blood pressure or high cholesterol or screening for high blood glucose levels.

Individual level primary and secondary prevention takes place in the medical care delivery system, such as at a doctor’s office or hospital. Population based primary and secondary prevention takes place at the community, state or national level and public health agencies and non-profit organizations coordinate these efforts.

Secondary prevention including screening as well as early detection and treatment is complementary to primary prevention and improved information technology. Enormous differences in terms of health and social care systems have been identified between EU countries. In addition, large discrepancies and inequalities in the provision of care and prevention also exist within countries.

Early detection and diagnosis, greater international collaboration, implementation of population-based quality assured screening programmes, evaluation of social inequalities and development of novel tools to detect chronic disease in at-risk populations are all measures that should be encouraged at Member State level.

Improved prevention strategies have the potential to contribute greatly to discontinuing the escalating diabetes epidemic and even reversing and decreasing prevalence of type 2 diabetes in the long run. However prevention strategies will only be effective, cost-efficient and sustainable when coupled with effective, systematic and consistent (consistency of treatment in terms of the patients journey) multi-disciplinary and integrated health and social care systems and services. Such systems and services should take into account the distinct social and cultural context and habitual practices of the country as well as the increasing importance of support bodies for people living with diabetes and their carers.

What is Diabetes?

Diabetes is a chronic disease that arises when the pancreas does not produce enough insulin, or when the body cannot effectively use the insulin it produces. This leads to raised glucose levels in the blood and can cause long-term damage to the body and failure of various organs and tissues. There are three main types of diabetes.

Type 1 diabetes occurs when the body’s defense system attacks the insulin-producing cells in the pancreas. The body can no longer produce the insulin it needs. The disease can affect people of any age, but it usually occurs in children or young adults. Without insulin, people with type 1 diabetes will die.

Type 2 diabetes is the most common type of diabetes where the body is able to produce insulin but it is either not sufficient or the body is not responding to its effects, leading to a build -up of glucose in the blood. It usually occurs in adults, but is increasingly seen in children and adolescents. Much of type 2 diabetes can be prevented or delayed.

Gestational Diabetes Mellitus is diabetes first diagnosed during pregnancy. It can lead to serious pregnancy complications for mother and child and a life-time increased risk of type 2 diabetes.

What is Pre-Diabetes?

Pre-diabetes is a term that is used to identify people who are at increased risk of developing type 2 diabetes and cardiovascular disease. It is potentially the early stage of diabetes. It is a condition which many people have but may not be aware of. People with pre-diabetes are at high risk of developing type 2 diabetes. Pre-diabetes is a condition where the level of glucose (sugar) in the blood becomes higher than normal, although not high enough to be diagnosed with diabetes.In Europe alone, it is estimated that over 60 million people have pre-diabetes. It is thought that the vast majority of these people are unaware of their condition. The importance of identifying pre-diabetes is becoming increasingly recognized. It is at this stage that the onset of diabetes can be delayed or even prevented with the correct changes to a currently unhealthy lifestyle. Unfortunately people with pre-diabetes do not show symptoms and so are often not diagnosed early enough.

Risk Factors

  • Pre-diabetes

Pre-diabetes is a strong indicator that a person is at risk of getting diabetes. It is estimated that over 30% of people with pre-diabetes will progress to type 2 diabetes.

  • A close family member or other relative has type 2 diabetes

If a parent, brother or sister has type 2 diabetes, there is a much greater risk of developing the condition. There is also a risk (although slightly less than with an immediate family member) if a grandparent, aunt, uncle or first cousin has type 2 diabetes.

  • Overweight

You are much more at risk of developing pre-diabetes and going on to develop type 2 diabetes if you are overweight. This may be measured by your Body Mass Index (BMI), which is a calculation of the recommended weight range, based on your height and weight.

You may also be overweight if you are carrying too much weight around your waist at umbilical level rather than your hips. This can be measured using a tape measure: if your waist measures over 94 cm for men and 80 cm for women, you may be at greater risk of getting type 2 diabetes. If you are an Asian man, the measurement is 90cm or more.

Currently nearly two thirds of men and over half of women in the UK are overweight or obese (UK statistics, National Audit Office). Given that over 90% of type 2 diabetes is a result of weight gain, many people are at risk of developing diabetes. Even so, the rising epidemic of diabetes could be reduced through changes to a currently unhealthy lifestyle. International studies  on diabetes prevention have shown that one case of diabetes can be prevented for every seven people with pre-diabetes treated with intensive lifestyle education. Weight loss is the main factor for reducing risk with a 16% reduction in the risk of developing diabetes for each kilogram of weight lost.

  • Dyslipidemia – Disturbances in the levels of fat in the blood

Cholesterol, a type of fat (also known as a lipid) is vital for the body to function properly. However, there are different types of cholesterol; LDL (Low-density lipoprotein) cholesterol is known as bad or lethal cholesterol because it forms fatty plaques in the blood vessels leading to heart disease and strokes. HDL (High-density lipoprotein) cholesterol is known as good or healthy cholesterol because it clears the bad cholesterol from the blood. A disturbed balance of fat in the blood e.g. too much bad cholesterol and not enough good cholesterol can also increase the likelihood of type 2 diabetes.

The amount and type of fat you eat can affect the levels of good and bad cholesterol in the blood. There are many different types of dietary fat. Polyunsaturated and monounsaturated fat lower the risk of getting certain diseases. These can be found in vegetable oils and foods such as nuts, fish, seeds and avocado. Saturated and trans fats increase the risk of Type 2 diabetes and heart disease and are often found in animal products such as fatty meats, full fat dairy food, fried and highly processed foods. Consuming too many calories can increase another type of fat in the blood called triglycerides, this fat has also been shown to increase the risk of developing Type 2 diabetes. The recommendations for blood fats (lipids) are:

  • Total Cholesterol less than 5 mmol/l
  • LDL cholesterol less than 3 mmol/l
  • Triglycerides less than 2.3 mmol/l
  • HDL cholesterol more than1.0 mmol/l for men and 1.2 mmol/l for women
  • High blood pressure

Having high blood pressure (also known as hypertension) is a risk factor for type 2 diabetes. Blood pressure measurements are taken when the heart is contracting (the systolic pressure) and resting (the diastolic pressure). You may be at higher risk of type 2 diabetes if your systolic pressure (the top number) is above 140 mmHg or the diastolic pressure (the bottom number) is above 90 mmHg.

To help prevent high blood pressure:

  • Stop smoking
  • Eat healthily
  • Maintain a healthy body weight
  • Increase physical activty
  • Limit salt intake in the diet
  • A lack of exercise

If you lead a sedentary lifestyle and don’t take a minimum of 30 minutes’ exercise such as walking, swimming or cycling at least five times a week, the body’s ability to use insulin to process glucose is impaired.

  • Age

If you are over 45 years old, the risk increases as you get older. This may be because people tend to gain weight and exercise less as they get older. Maintaining a healthy weight through a healthy, balanced dietand keeping active are ways to prevent age-related diabetes.

  • Ethnicity

People of South Asian, African, African-Caribbean and Middle Eastern descent have a higher than average risk of type 2 diabetes. The condition is up to six times more common in South Asian communities and it is three times more common among people of African and African-Caribbean origin.

  • Any previous abnormalities of blood glucose

If you have had a previous change in your blood glucose, such as gestational diabetes (diabetes occurring during pregnancy), impaired fasting glycaemia (IFG) or impaired glucose tolerance (IGT) you are at greater risk of getting type 2 diabetes.

  • Giving birth to a large baby

A further risk factor is giving birth to a large baby (weighing more than 4 kg), which may put a woman at greater risk of developing diabetes.

Gestational diabetes increases the risk of your baby being large. This occurs during the pregnancy because excess glucose in the mother’s blood is passed to the foetus (unborn baby). This causes the foetus to produce extra insulin (a hormone) that allows the extra glucose to enter the cells resulting in more growth than normal.

If you are concerned by these risk factors, please see your doctor.

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Essential Diabetes Tips For Management

diabetes-tips

 

 

Whether you are newly diagnosed or due for a re-cap on the basics, these 5 essentials of diabetes management help you take a step back and ask yourself whether the basics are being met.

Read up on diabetes

Knowledge is one of the best ways to beat diabetes. Diabetes is able to affect our whole body so there can be a lot to take in and sometimes when we absorb the information in small occasional chunks, it can leave us quite confused.

Thankfully, there are some great books available which break down what we need to know in a really well structured way.

As well as providing a solid foundation for understanding diabetes, books can be a cost effective way to improve our diabetes management.

A quality book on diabetes will often cost no more than a tub of test strips.

Every one with diabetes should aim to get hold of at least one really good book on the subject.

Test and record your blood sugars

Once you have read up on diabetes, the next stage is to take your understanding forward on a personal level – how diabetes affects you.

Testing will not only let you see how you’re doing on a regular basis, but it should also help you understand your diabetes and inform your decision making.

This could include helping to choose a suitable diet, knowing how activity affects you and how stressful days and illness need to be managed.

Furthermore, the more detail you record, the better prepared you will be for doctor’s appointments.

  • Blood glucose levels
  • Free blood glucose diary

Some people, particularly those with type 2 diabetes, have experienced difficulty with being prescribed blood glucose testing strips.

Pick a good diet for your diabetes

A good diet will help in a myriad of ways. It can help improve:

  • Blood sugar levels
  • Improve blood pressure and cholesterol
  • Reduce tiredness
  • Improve digestion and
  • Can significantly improve clarity of thought

Diet can be one of the most confusing aspects for people with diabetes as so much information is contradictory.

Even with the conflicting information out there, there are some common themes that run through, such as eating foods with plenty of fibre and a low glycaemic index.

Vegetables and unsalted nuts fit the criteria well. Fish is a good pick and good quality lean meats are generally well regarded.

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Diabetes Diet Breakthrough: Low-Carb, High-Fat Diets Cut Blood Sugar Levels, Weight, and Cholesterol!

A recent study from Sweden confirms the results of prior U.S. studies showing that lower carb and higher fat diets improve blood sugar status, as well as weight and other markers.

Diabetes is a deadly epidemic, afflicting 11% of adults as well as one in every 400 children in the U.S. Conventional diabetic diets (high in carbohydrates and low in fat) are notoriously unsuccessful. In this Swedish study, insulin levels were reduced by 30% and “good” cholesterol levels improved in the diabetics on the higher fat, lower carb diet compared to those on a conventional low calorie, higher carb diet.

Earlier studies of low-carb, higher-fat (including unlimited saturated fat Atkins-type diets) came to similar conclusions. Quoting from chapter 10 in the Diet Cure: “Other studies have confirmed the superiority of Atkins-type diets’ positive impact on blood pressure and on the lowering of weight, cholesterol, tryglycerides, glucose, insulin, and A1C levels. These last three are diabetes markers. Several studies on diabetes document the benefits of lowering carbs and including fat in the diet. To quote one such study’s author, ‘When we took away the carbohydrates, the patients spontaneously reduced their daily energy consumption by 1,000 calories a day. Although they could have, they did not compensate by eating more protein and fats and they weren’t bored with the food choices. In fact, they loved the diet.The carbohydrates were clearly stimulating their excessive appetites.’”

“Four studies, three on type 2 diabetics and one on mildly obese men and women, used a high-fat and protein, low-carb diet. Their results: all subjects showed improvement in weight, as well as insulin and cholesterol levels. A fifth, Harvard School of Public Health, study ‘found no association between low-carbohydrate diets and increased cardiovascular risk, even when these diets were high in saturated animal fats.’ “

 

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Factors Developing Diabetes And Prevention of Diabetes

Prevent Diabetes

downloadResearch studies have found that moderate weight loss and exercise can prevent or delay type 2 diabetes among adults at high-risk of diabetes. Find out more about the risk factors for type 2 diabetes, what it means to have prediabetes, and what you can do to prevent or delay diabetes. See also EAT RIGHT and BE ACTIVE.

What is CDC doing to promote lifestyle changes that prevent or delay type 2 diabetes?

CDC initiated the National Diabetes Prevention Program, which helps organizations make a difference in the health of their community.

What are the most important things to do to prevent diabetes?

The Diabetes Prevention Program (DPP), a major federally funded study of 3,234 people at high risk for diabetes, showed that people can delay and possibly prevent the disease by losing a small amount of weight (5 to 7 percent of total body weight) through 30 minutes of physical activity 5 days a week and healthier eating.

For more information, see the National Diabetes Education Program’s Small Steps. Big Rewards. Prevent Type 2 Diabetes Campaign.

When should I be tested for diabetes?

Anyone aged 45 years or older should consider getting tested for diabetes, especially if you are overweight. If you are younger than 45, but are overweight and have one or more additional risk factors (see below), you should consider getting tested.

What are the risk factors which increase the likelihood of developing diabetes?

Being overweight or obese.

Having a parent, brother, or sister with diabetes.

Being African American, American Indian, Asian American, Pacific Islander, or Hispanic American/Latino heritage.

Having a prior history of gestational diabetes or birth of at least one baby weighing more than 9 pounds.

Having high blood pressure measuring 140/90 or higher.

Having abnormal cholesterol with HDL (“good”) cholesterol is 35 or lower, or triglyceride level is 250 or higher.

Being physically inactive—exercising fewer than three times a week.

How does body weight affect the likelihood of developing diabetes?

Being overweight or obese is a leading risk factor for type 2 diabetes. Being overweight can keep your body from making and using insulin properly, and can also cause high blood pressure. TheDiabetes Prevention Program (DPP), a major federally funded study of 3,234 people at high risk for diabetes, showed that moderate diet and exercise of about 30 minutes or more, 5 or more days per week, or of 150 or more minutes per week, resulting in a 5% to 7% weight loss can delay and possibly prevent type 2 diabetes.

What is prediabetes?

People with blood glucose levels that are higher than normal but not yet in the diabetic range have “prediabetes.” Doctors sometimes call this condition impaired fasting glucose (IFG) or impaired glucose tolerance (IGT), depending on the test used to diagnose it. Insulin resistance and prediabetes usually have no symptoms. You may have one or both conditions for several years without noticing anything.

If you have prediabetes, you have a higher risk of developing type 2 diabetes. In additon, people with prediabetes also have a higher risk of heart disease.

Progression to diabetes among those with prediabetes is not inevitable. Studies suggest that weight loss and increased physical activity among people with prediabetes prevent or delay diabetes and may return blood glucose levels to normal.

Can vaccines cause diabetes?

No. Carefully performed scientific studies show that vaccines do not cause diabetes or increase a person’s risk of developing diabetes. In 2002, the Institute of Medicine reviewed the existing studies and released a report concluding that the scientific evidence favors rejection of the theory that immunizations cause diabetes. The only evidence suggesting a relationship between vaccination and diabetes comes from Dr. John B. Classen, who has suggested that certain vaccines if given at birth may decrease the occurrence of diabetes, whereas if initial vaccination is performed after 2 months of age the occurrence of diabetes increases. Dr. Classen’s studies have a number of limitations and have not been verified by other researchers.

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Preventing Pre-Diabetes and Diabetes

Bob_Greene_Headshot_300Diabetes and pre-diabetes have reached epidemic levels in this country. Newly diagnosed cases of diabetes increased by 90 percent from the mid-1990s to the mid-2000s. And the number of Americans with diabetes has tripled from 1980 through 2006. As many as 95 percent of diabetes cases are type 2 diabetes, the type that is often–but not always–triggered by obesity. Based on the number of people with pre-diabetes, it looks like there’s no end in sight to the trend: Nearly one in five people has pre-diabetes, a pre-cursor of diabetes. (Check out the box below to learn about the different types of diabetes.)
These are sobering statistics, but there is good news. You may be able to avoid these two conditions by making easy but significant lifestyle changes, like the ones recommended on The Best Life plan. And if you already have either of these conditions, you can manage it, ward off complications and stay healthy by making similar adjustments to your diet and exercise plans. This is the premise of my new book (co-authored by endocrinologist John J. “Jack” Merendino, Jr., M,D., and Best life lead nutritionist Janis Jibrin, M.S., R.D.) The Best Life Guide to Managing Diabetes and Pre-Diabetes.  To reduce your risk for pre-diabetes and type 2 diabetes, use these strategies:

  • Maintain a healthy weight. You’ll find many of the same weight-loss guidelines from The Best Life Diet in this plan for fighting diabetes. For instance, in this book, I recommend eating three meals including a nutritious breakfast and two snacks a day (three snacks, if you’re eating more than 2,250 calories a day); eliminating alcohol for a short time; and using the hunger scale, a tool that helps gauge physical hunger and fullness. Being overweight or obese significantly increases your risk for pre-diabetes and diabetes, so taking off extra weight is very important. In fact, people who carry their weight around their middle are most at risk for the disease. In one study, people who had the largest waistlines were 10 times more likely to have diabetes than those who had the smallest. To find out your waist circumference, take a measuring tape and wrap it around your bare abdomen just above your pelvic bone. The tape should be snug, but not pressing into your skin. Exhale a little and measure. The healthy cut-off: Men should be less than 40 inches; women should be less than 35. (If you’re of Asian heritage, the numbers are 38 for men and 33 for women.)
  • Exercise regularly. Working out can help you peel off extra pounds if you need to lose or help you maintain your weight if you’re at a healthy weight. Then there’s a separate one-two punch: Exercise, especially more intense workouts, can help you shed risky abdominal fat (called visceral fat), which increases the risk of diabetes, heart disease and other illnesses. It also makes the body less insulin resistant. Insulin resistance is a common cause of diabetes; if you have insulin resistance, the insulin that’s supposed to transport glucose (that comes from the foods you eat) through your bloodstream and into all your body’s cells becomes less effective. Exercise helps your cells become more receptive to insulin, making it easier for the hormone to do its job.
  • Go for whole grains. Whole grains contain more fiber than refined grains. Not only does this help with hunger (fiber tends to dampen appetite), but it also helps keep blood sugar levels more stable. When you eat foods made with refined grain, like white bread or corn flake cereal, the glucose is absorbed into the bloodstream very quickly. On the other hand, whole grains take longer for the body to break down, so you get a much slower and less severe blood sugar spike. Start replacing your regular white bread and crackers with whole-grain versions, and trade in white rice for brown rice. Pasta is an exception; because of the way it’s made, even regular pasta promotes a relatively slow rise in blood sugar compared to other foods made with refined grains. Whole-wheat pasta is even easier on blood sugar. If you’re not a fan, try Barilla Whole Grain, which at 51 percent whole grain gives you some of the benefits but not the gritty taste, or Barilla PLUS, which has added fiber and protein. The meal plans in the book feature a number of tasty ways to incorporate more whole grains into your diet.

The Different Types of Diabetes
Type 1 diabetes
 is usually caused by an autoimmune condition that affects the insulin-producing cells in the pancreas (called beta cells). It can also be caused by severe pancreatitis or removal of the pancreas. People with type 1 must take insulin because the body produces little to none. About five to 10 percent of all diabetes cases are type 1.

Pre-diabetes is a condition in which your blood sugar levels are elevated above normal, but aren’t high enough to meet the criteria for diabetes. (Normal blood sugar is under 100 mg/dL; pre-diabetes is a blood sugar between 100 and 125; diabetes is a blood sugar of 126 or higher.) People with pre-diabetes usually produce enough insulin, but the body does not respond to the hormone as well as it should (a condition called insulin resistance, which has been linked to obesity and abdominal fat). In fact, people with pre-diabetes often produce very high levels of insulin–that’s what it takes to combat the insulin resistance and get glucose (fuel used for energy) into cells. The condition doesn’t always progress to type 2 diabetes–lifestyle changes can reverse the condition.

Type 2 diabetes is, many times, simply a worsening of pre-diabetes. As with pre-diabetes, a person with type 2 may have a lot of insulin circulating in their bloodstream, but his insulin resistance has worsened to the point where even high levels of the hormone can’t get enough glucose into cells. And after a while, insulin production itself may diminish–one theory is that the pancreas simply wears out from years of manufacturing the hormone at such a high rate. Type 2 accounts for about 90 to 95 percent of all diabetes cases.

Gestational diabetes is a form of diabetes that women can develop when they’re pregnant. It usually develops in the second half of pregnancy (doctors typically test for it around the 22nd week of pregnancy), and can put your health as well as the health of the fetus at risk.

 

ARTICLE SOURCE: This factual content has not been modified from the source. This content is syndicated news that can be used for your research, and we hope that it can help your productivity. This content is strictly for educational purposes and is not made for any kind of commercial purposes of this blog.