Diabetes Demands Your Attention

If it is time for your periodic physical check up, or have some symptoms associated with diabetes, get yourself tested. If blood sugar levels remain out of control they will gradually wear down important body cells. Control is the number one goal in caring for diabetes.

When first told of diabetes, I remember saying “My diabetes isn’t serious, I only have to take a pill” and “My sugar is just a little high, I’m borderline diabetic” I didn’t take this serious disease as seriously as I should have, until I went to some diabetes educational sessions.

I quickly learned that diabetes is a chronic disease that demands attention, and if you are unconcerned or in denial, it will not minimize the potential devastation on your bodies systems.
A little extra sugar every day, year after year wears down vital body cell functions. That’s why they call it a silent killer. If you fine tune your levels on a daily basis, it really does help slow down and prevent long term complications.

Your body should be valued and respected, and maintained. It requires maintenance just like your house, car or other important equipment, if you want it to last.

When routine maintenance is neglected breakdowns occur no matter whether it is an object or a person. Steven Covey calls it maintaining the P-PC balance, or Production versus Production Capability.

Glucose levels need to be monitored and controlled on a routine basis. You need to know where they should be and keep them there so you can prevent or delay complications. Diabetes won’t go away but some hard work and dedication will give you a healthier life now and down the road also.

Pre-Diabetes is when the fasting glucose is between 100 and 125 mg/dL, or if two hours after eating its between 140-199 mg/dL If you are in these ranges over a few days and don’t know why, call your healthcare provider

If you wonder what symptoms to look for here are some guides and tips:

High Blood Glucose called (hyperglycemia) can be caused by too much food, not enough insulin, or diabetic pills, stress or illness. The symptoms include extreme thirst, always hungry, need to urinate often, dry skin, blurred vision, sleepy, or cuts or wounds take a long time to heal.

In the morning before breakfast (called fasting level) if your level is 126 mg/dL or higher for two occasions.

Random blood sugar test is 200 mg/dL or more for two occasions.

An oral blood sugar test is 200 mg/dL or more for two occasions.

Low Blood Glucose called (hypoglycemia) can be caused by too little food, skipping meals, too much insulin, or diabetic pills, or more active than usual The symptoms include shakiness, fast heartbeat, sweating, dizzy, anxious, always hungry, blurred vision, weakness or fatigue, headache, or irritable.

If you have diabetes and can’t check your levels right away, treat the symptoms by eating 3-5 pieces of hard candy like peppermints, or 3-4 glucose tablets, or drink about 4 oz of fruit juice or even ½ can of regular soda.

These symptoms can come on quickly, and initially can be frightening. If you get some quick energy they go away within about 15 minutes or so. If they don’t, call my doctor right away.

What About When Your Mind is Numb And Your Gluts Are Sagging?

I have often said that for me a mental tired is worse than a physical tired, and since I spend most of the day in front of my computer now, I can back that statement up. Even though I try to take regular stretch breaks during the day, by the end of work my back and neck are sore, my body is stiff, and I really don’t feel like doing any training. I definitely don’t want to exercise for another hour when I’m already stiff, tired and sore from work.

The mental sluggishness and physical aches from eight hours behind a desk comes mainly from sitting, and doing the same tasks, stress and boredom. You get to work a few muscle groups, like wrists, shoulders and neck muscles, but the major muscle groups, like hamstrings and gluts, are pretty much unused. Constant contraction leads to tension, and disuse leads to stiffness, both of which create soreness. The psychological drain from both over-demand (stress) and under-demand (boredom) is often made worse if you are in a location with poor air circulation and poor lighting. In addition, the lack of physical activity at work means that the body is not getting expanded blood circulation, so the cells of the body may be undernourished.

Because all of this makes me feel so fatigued, it seems like what I need to do is to fall on the couch for a night of vegging out with beer and pizza, while channel surfing the tube. Sounds good but … What is really the better choice, physically and mentally, is to make up for the lack of movement and slow metabolism of the work day with a good exercise session. Activity is the antidote to the sedentary lifestyle. Even just a moderate 20-minute walk will ease the tension in lower back muscles and improve metabolism and circulation. A more strenuous cardio session will really help get oxygen to the blood, nourish the cells, and clear my head. Strength and flexibility exercises should get the large muscles going, loosen tight muscle groups, and promote better balance for the entire body.

I already know how good exercise is after I do it, but the problem is getting started. The key is to make the choice automatic, and limit the last minute, after work decision process. Here are some tips and mental tricks to help me to Just Do It!

Reminder: Exercise is an important part of counteracting work stress and fatigue.

Reminder: Regular exercise is necessary for health, not a part time option if I feel like it.

Reminder: I really do enjoy my exercise time. It’s time I take just for me and I feel better because of it.

Schedule training times like any business or personal appointment.

Make it easy to exercise by using convenient facilities, carrying exercise gear with you, scheduling a time right before or right after another commitment, etc. I have a treadmill in the Family Room.

When I am really whipped, I can skip the high demand exercise session and choose something light, easy and enjoyable, rather than forcing the hard work or canceling altogether.

Learn simple workouts, like a walking trail or a home treadmill, for times when it is difficult to do more elaborate training. Resistance Bands or the always popular push ups and sit ups.

Make a commitment to classes, a trainer, a friend or a training group to help you meet the obligation to yourself. It is always better for me to workout with someone so I don’t get bored or lazy.

Alternate activities to keep them fresh and provide variety. Isometrics, Weights, Treadmill, Bike, Elipticals, Rowing, Stairs, alternate different muscle groups, etc.

If you miss a session, or even a few days, just get yourself right back into exercise. It is counterproductive to beat yourself up psychologically.

A realistic exercise routine after dinner, works for me, and almost always makes me feel a lot better, physically and mentally.

How much alcohol keeps your heart healthy?

I read an article by Dr Larry Weinrauch, posted on the HealthCentral Network, commenting on alcohol, and cardiovascular health.

I listen to people citing studies and research that say alcohol is a good for a lot of things, like preventing heart disease and strokes, but on the other hand bad for the liver and memory. Since I also wonder how much alcohol is the "right amount for my cardiovascular system, and cholesterol, I was interested in what he had to say.

He started with the ever popular “There is no easy answer.” But then went on to say that if you don’t drink now, and really don’t want to, there is no reason to start. If you have problems with alcohol, don’t expose yourself to it in the name of being good for your heart. Also, if you have a strong family history of alcoholism, using alcohol to lower cardiovascular risk factors is probably not your best idea.

Here are some questions to ask, and a way to calculate your limits:

What, and how much are you drinking? When asked do you reply: "one drink a night" (mixed in a pitcher), or "some wine and a cocktail" (a bottle of wine and an endless cocktail). If you really don’t know the answer, you may have another problem other than a bad memory.

How much do you drink now, and how does it affect you? If a single glass of wine makes you tipsy, or impairs your abilities, you have reached your limit.

How big are you? Alcohol does most of its damage when the level in the blood is high. The larger you are, the more it takes to reach a high level; therefore the smaller you are, the less it takes.

Does your family have a history of alcohol intolerance? People are genetically different from one another and tolerate medications, and/or alcohol at different rates. Some people say they can drink a lot without a problem, but one Benadryl tablet wipes them out. If someone in your family has a low limit, expect you will have one too. Size and gender may be less important when it come to handling alcohol than our genetic history.

Are you mixing types of alcohol? There are no good scientific studies on this, but an old French proverb about "mixing grain and grape", or another Old Wives Tale we used to repeat as I was growing up “beer and whiskey … mighty risky.” have yet to be discounted.

Here are some interesting alcohol facts:

A standard "shot" of whiskey is 45 cc, and if it is 86 proof (43% alcohol by volume), contains 19.35 cc of alcohol by volume: 100 calories.

As far as your diet goes, cocktails add calories to the whiskey, a minimum of about 75 calories for standard drinks, and if you add cream like in a White Russian, or an umbrella drink, you might just as well eat an ice cream. You get the extra calcium and can still drive.

A glass of wine is usually 6 oz (180cc), if it is 11% (most wines are 11-12%) it contains 19.8 cc of alcohol by volume, calories: 170 (120-270), sweet dessert wines have more calories).

Wine coolers: add the calories of the fruits and added sugar.
A can of beer is usually 12 oz (360cc), if it is 5% (most beer is 4-6%), it contains 18 cc of alcohol by volume, calories: 95 to 200 (darker beers have more calories).

A word to the wise is sufficient here. All studies linking alcohol to a reduction of cardiovascular problems are based on populations of adults of a certain age. There is no evidence of a health benefit to start drinking at an early age, or for drinking for long term. As with anything else, balance and moderation are good guidelines to follow.

Two apples a day doesn't keep the doctor away more than one, five apples a day would not improve your health, but would give you extra bulk to carry around. Alcohol is the same way.

That’s Roughage to you!

Do you have high cholesterol? Increase your fiber!
Do you have high blood pressure? Increase your fiber!
Are you overweight? Increase your fiber!

What's the deal with fiber (aka roughage)? It seems to play a role in just about all our health problems.

With blood pressure and cholesterol, dietaty fiber binds to cholesterol in circulation and helps remove it from the body. Research has shown that for every 1-2 grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered 1%.

On the weight control side of things, fiber increases how full you feel, which aids youer efforts to lose weight and/or maintain a healthy weight.

Things You Need to Know to Make Dietary Fiber Work for You:

There are two types of fiber.

Insoluble Fiber

Insoluble fiber remains relatively intact as it passes through the digestive system. The primary function of insoluble fiber is to move waste through the intestines and maintain intestinal acid balance.

Soluable Fiber

Soluble fiber is the type of fiber responsible for lowering total cholesterol and LDL (bad) cholesterol levels.

Sources of insoluble fiber

These include, fruit skins and root vegetable skins.
Vegetables (green beans, celery, cauliflower, zucchini, beets, turnips, potato skins, and dark green leafy vegetables)
Wheat and whole-wheat products
Wheat oat
Corn bran
Seeds and nuts

Sources of soluble fiber

Oat and oat bran
Legumes (dried beans and peas)
Nuts
Barley, rye
Flaxseed
Fruits (i.e. oranges, apples, prunes, plums, berries)
Vegetables (i.e. carrots, broccoli, potatoes, sweet potatoes, onions)
Psyllium husk

How much do you need?

Nutritionists say 25-35 grams of dietary fiber everyday. Of this, 15 grams should be soluble. In the US the average fiber intake is 12-18 grams/day.
If your current diet is very low in dietary fiber, don't increase to 35 grams overnight. A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea). You want to increase your fiber intake gradually.

So, select high fiber foods, especially foods that contain soluble fiber. Click here, or here, to find sources of fiber supplements online!