I Thought I Ate Healthy. Then I Was Diagnosed with Type 2 Diabetes

From forksoverknives.com

In my younger years, I participated in the Ironman Triathlon, so healthy eating and exercising were part of my daily routine. As recommended by both my sports nutritionist and my registered dietician, I ate chicken, fish, and occasionally red meat, but also lots of fruit and salads. So you can imagine my shock when, at the age of 55, I was diagnosed with type 2 diabetes.

An Unsettling Diagnosis
When questioning my doctor about the diagnosis, I was told that it is normal for people of American Indian heritage to have diabetes appear in their mid-50s, due to genetics. I went to the American Diabetes Association website to learn everything I could about this thing that was trying to control my body. I found a recommended diet and exercise plan that I was pretty much already following, but I ramped up the running to six days a week. That seemed to keep the blood sugar under control, but not the A1C level.
Fast-forward five years: Injuries left me unable to run on a regular basis, and exercising became more difficult. On top of that, I was pulling 60-hour weeks at work. My blood-sugar levels were consistently higher than the acceptable range. As a diabetic, I have quarterly check-ups at the American Indian Health Centre in San Diego. Four months ago, my A1C level was 9—definitely diabetic. My doctor informed me that if I did not lower my A1C levels drastically, I would be put back on daily insulin shots and additional medication.

Discovering Another Path
Soon after this appointment, a friend introduced me to the Forks Over Knives documentary. I was infuriated: For years, I had done all that the medical professionals instructed me to do to combat my diabetes, only to find out that I’d been misinformed.
Immediately after watching the documentary, I sought out more information from the Forks Over Knives website and downloaded the app. (I love the app, by the way.) I emptied my refrigerator of all meat and dairy and my cupboards of processed foods. I made a total commitment to eating a whole-food, plant-based diet, and I am proud to inform you that I lowered my A1C level to 6.5 in two and a half months—and that was without exercise. I have since gone back to exercising, and I believe I will lower my A1C level to below 6, which is considered nondiabetic.

Plant-Based and Lovin’ It
Never in a million years did I think I’d give up meat and dairy. I thought I would miss it too much (especially bacon). Remarkably, the transition was easy for me: This is not a diet but a sustainable lifestyle.
Now I work out three times a week at the gym. My stamina is so high that my trainers can’t believe I’m 60 years old. I am also back to running two to three times a week and going on hikes, which I love. Plus, I’ve cut my grocery bill in half.
My doctor thinks that I’m a rock star, and she has agreed to work with me on creating an educational seminar for the American Indian community, a population in which diabetes occurs at staggering rates. As the modern medical industry emphasizes treating instead of curing, I feel that it is urgent to get the message out that there is a better way, a way back to our original intention of living, a way of being in harmony with our bodies and our planet.

https://www.forksoverknives.com/i-thought-i-ate-healthy-then-i-was-diagnosed-with-type-2-diabetes/#gs.mkgLztY

Diabetes type 2 symptoms - why you should never ignore this sign that ‘feels weird’

From express.co.uk

DIABETES type 2 symptoms include unexplained weight loss, passing more urine than normal, and feeling more tired than usual. But you could also be at risk of the high blood sugar condition if you have this sign that “looks and feels weird”.

Diabetes affects about 3.7 million people in the UK. Around 90 per cent of all cases are caused by type 2 diabetes.
The condition is caused by the pancreas not producing enough of the hormone insulin, or the body not reacting to insulin.
Common diabetes symptoms include blurred vision, having cuts or wounds that take longer to heal than normal, and losing weight without trying to.
But, you could also be at risk of the high blood sugar condition if your skin feels weird and itchy, it’s been claimed.

Skin that “looks and feels weird” may be an early warning sign of diabetes, according to medical website Everyday Health.
The odd sensation may be caused by the kidneys getting rid of added sugar from the blood.
High blood sugar causes the kidneys to remove excess sugar from the blood in urine.
Passing more urine could lead to dehydration, which is behind the “weird” feeling on the skin, it said.
Some patients may even develop dark folds of skin - a condition known as acanthosis nigricans.
Acanthosis nigricans is characterised by areas of dark, velvety discoloured skin in body folds and creases.

Diabetes type 2 symptoms: High blood sugar signs include 'weird' itchy skin (Image: GETTY Images)

“Frequent urination and skin that looks and feels weird are diabetes symptoms,” said the medical website.
“When blood sugar levels are heightened, the kidneys eliminate excess sugar through the urine, which results in increased urination and loss of fluid.
“You might also notice darkening in the body’s folds and creases, such as the armpits, groin, and neck.
“These velvety patches are caused by insulin resistance, which is the hallmark of type 2 diabetes.
“Extra insulin circulating in the body may trigger skin cells to rapidly reproduce, and the new cells have more melanin [or pigment], resulting in a patch of skin that's darker than the skin surrounding it.”

Many people with diabetes don’t even realise they have it, because the symptoms don’t necessarily make you feel ill, warned the NHS.
Those most at risk of developing the condition are people over the age of 40, are overweight, or are of south Asian, Chinese, African Caribbean or black African origin, it added.
Diagnosing diabetes early, and managing blood sugar, is crucial, as patients are more likely to develop some life-threatening complications.
Uncontrolled high blood sugar could lead to heart disease, strokes, or neuropathy - a loss of feeling.
Speak to a GP if you’re worried about the signs or symptoms of diabetes.

https://www.express.co.uk/life-style/health/1009910/diabetes-type-2-symptoms-high-blood-sugar-signs-itchy-skin

Weight gain temporarily raises diabetes risk after smoking cessation

From cardiovascularbusiness.com

Weight gain after stopping smoking is associated with an increased short-term risk of type 2 diabetes (T2D), according to new research published in the New England Journal of Medicine.
The authors, led by Geng Zong, PhD, of the T.H. Chan School of Public Health at Harvard University, reviewed three cohort studies that involved men and women in the U.S., who had reported quitting smoking. They assessed if smoking cessation and changes in body weight impacted the risk of developing T2D, death from cardiovascular disease (CVD) and all-cause mortality.
“It’s been known that quitters may have an elevated risk of developing diabetes or worsening glucose tolerance in the first few years after quitting, and this may discourage smokers from quitting,” said senior author Qi Sun, of Harvard University in a prepared statement. “But our study shows that it is the weight change after quitting that determines diabetes risk—so as long as quitters minimize their weight gain, their diabetes risk will not increase and, over the long run, is reduced.”

The final cohort included 162,807 and 170,723 individuals for the diabetes and mortality analyses, respectively.
After an average follow-up of almost 20 years, Zong and colleagues found the risk of T2D was 22 percent higher among individuals who had quit two to six years before. However, the risk peaked 5 to 7 years after cessation occurred and then gradually decreased—this was a pattern seen in all weight groups.
Unsurprisingly, the temporary increase in the risk of T2D was directly proportional to weight gain and the risk was not increased among quitters without weight gain. Compared to current smokers:

• Recent quitters without weight gain had an 8 percent increase in T2D risk.
• Quitters who gained less than 11 pounds (5 kg) had a 15 percent increase in T2D risk.
• Quitters who gained 11.1 to 22 pounds (5.1 to 10 kg) had a 36 percent increase in T2D risk.
• Quitters who gain more than 22 pounds (10 kg) had a 59 percent increase in T2D risk.

Quitters, the researchers wrote, did not have a temporary increase in mortality, regardless of weight changes after cessation. Compared to current smokers, those who gained more than 22 pounds (10kg) had a 50 percent decrease in risk for early death due to any cause and a 67 percent decrease in risk for CVD death.
“Smokers shouldn’t be deterred by potential weight gain after quitting because the short-term and long-term reduction of cardiovascular disease risk is clear,” said lead author Yang Hu, of the Departments of Nutrition and Epidemiology at Harvard University in a prepared statement issued by Harvard University. “However, quitters may want to consider eating a healthful diet and engaging in physical activities to minimize weight gain to keep their diabetes risk at bay and to maximize the health benefits of quitting.”

https://www.cardiovascularbusiness.com/topics/lipids-metabolic/weight-gain-temporarily-raises-t2d-risk-after-smoking-cessation

Diabetes type 2 - five ‘healthy’ diet swaps to prevent high blood sugar

From express.co.uk

DIABETES type 2 risk could be lowered by making some diet or lifestyle changes. You can prevent high blood sugar symptoms by making these quick and easy diet swaps.

Diabetes affects about 3.7 million people in the UK. About 90 per cent of those are caused by type 2 diabetes.
The condition is caused by the pancreas not producing enough of the hormone insulin, or the body not reacting to insulin.
But, making some small diet changes could help to prevent high blood sugar symptoms.
The best diet swaps include cutting back on salt, changing dry fruit for fresh fruit, and grilling meat instead of frying it.

Cut back on salt

While salt doesn’t directly impact blood sugar levels, it increases the risk of high blood sugar.
Diabetes patients are more likely to develop hypertension - and therefore heart attacks or strokes - so managing salt intake is crucial.
“The recommended daily intake of salt for adults is just a heaped teaspoon [about 6g],” said LloydsPharmacy.
“Cutting down on salt doesn’t mean eating tasteless dishes. Sprinkle your potatoes with paprika, ground white or black pepper, chives or mild chilli powder.”

Fresh fruit

Some diabetes type 2 patients may think they can’t eat fruit because of its sugar content, but the sugars in fruit are natural and healthy for diabetics.
Fresh fruit is a great natural snack for diabetes patients, added LloydsPharmacy.
“Also consider the difference between fresh and dried fruit: a serving of dried fruit has a much higher carbs and sugars content than an apple that also takes longer to eat.”

Fruit juice

While fruit juices may appear to be a healthy breakfast choice, they can contain high levels of sugar, it warned.
It’s a good idea to avoid fruit juice, unless it has zero sugar. Alternatively, try adding in some water to cut back on carbs.
“Fruit juices with no added sugar can still add to your intake of carbs and sugars,” said LloydsPharmacy.
“It’s best to try drinks with zero sugar or stick to one small glass a day [150ml] and make your drink go further by diluting it with water.”

Alcohol

Diabetes patients can still have a few alcohol drinks at home or in the pub.
But, some drinks could raise blood sugars, including beer, ales and ciders.
Try swapping these drinks for spirits, dry wine or Prosecco instead.
“Having diabetes doesn’t mean you can’t enjoy a few drinks at home or in the pub, but you need to know how it can affect your body and how to manage it.”

Grill meat

Diabetics are more likely to develop heart disease than non-diabetes patients.
One of the best ways to lower that risk is to cut back on the amount of saturated fat in your diet.
Grilling meat instead of frying it is a great way to lower the risk of coronary heart disease symptoms.
“Grill your meat instead of frying it and choose leaner cuts of meat such as back bacon instead of streaky.”

https://www.express.co.uk/life-style/health/1007061/diabetes-type-2-diet-high-blood-sugar-symptoms-salt-fruit

Type 2 Diabetes - Predicting Gestational Diabetes Early

By Beverleigh H Piepers

Gestational diabetes is similar to Type 2 diabetes except it occurs during pregnancy. While it is a temporary form of the disease which usually disappears after childbirth, it is a sign of insulin resistance and means full-blown Type 2 diabetes could be around the corner. The condition is generally diagnosed between weeks 24 and 26 of the pregnancy. If it could be predicted earlier physicians and midwives might be able, in the words of the old western movies, to "head 'em off at the pass." Diet and exercise, and perhaps medication, could be prescribed early to prevent Gestational diabetes in those women at high risk once they have been identified. Blood sugar levels could be watched carefully, and treatment began sooner than 24 weeks if need be.
In July of 2018, the online journal PLOS One reported on a review and analysis of earlier studies on screening for the early detection of the Gestational diabetes risk. Researchers at the University of Iowa in Iowa City, United States, combined the results of...

• thirteen earlier investigations of molecules called plasma protein-A as a possible indicator of what was to come.
• they did the same with nine studies of the molecule free beta-hCG.

They found both molecules were lower in the blood of women who later developed diabetes during their pregnancy, than in women who did not produce the condition. The investigators recommend more studies be carried out to determine whether measurements of the two molecules during the first three months of pregnancy could be a practical way of deciding which pregnant women needed intense therapy to ward off Gestational diabetes.

Plasma protein-A, an enzyme, is measured during the first three months, or trimester, of pregnancy to detect the possibility of trisomy 21, or Down Syndrome, or other conditions in which the fetus has extra chromosomes. It is made by the placenta and fetus, starting in the first trimester and increasing throughout the pregnancy. It is thought...

• to keep the mother's immune system from attacking the fetus as an invader,
• helping the fetus grow bones, and developing
• new blood vessels.

It has been suggested for use in diagnosing...

• weak growth in the fetus,
• premature birth,
• a condition known as preeclampsia in the mother, and
• stillbirth.

The beta-hCG is a hormone produced by the placenta after implantation. The presence of hCG is detected in some pregnancy tests and can be detected in the urine at about two weeks and is used to diagnose pregnancy. It increases up to about two months and then levels off. Repetitive blood tests detect whether levels are rising as they should be and can be helpful in diagnosing...

• dating the pregnancy,
• a possible miscarriage,
• blighted egg cell, or
• pregnancy outside of the uterus.

With the same steps taken to handle Type 2 diabetes, Gestational diabetes can often be stopped from developing into full-blown Type 2 diabetes.

Type 2 diabetes is not a condition you must just live with. By making easy changes to your daily routine, its possible to protect your heart, kidneys, eyes and limbs from the damage often caused by diabetes, and eliminate some of the complications you may already experience.

http://ezinearticles.com/?Type-2-Diabetes---Predicting-Gestational-Diabetes-Early&id=9989149

Rise in type 2 diabetes in young people in England and Wales

From bbc.co.uk

The number of children and young people being treated for type 2 diabetes in England and Wales has gone up from 507 to 715 in four years, new figures show.

More than three-quarters were also obese, according to the NHS data.
Child health experts said the rise was "alarming" and the childhood obesity epidemic was "starting to bite".
Councils said more needed to be done to tackle the obesity crisis in children, particularly among minority ethnic groups, who were most affected.
Type 2 diabetes can lead to a range of health problems such as heart disease, strokes and kidney problems.

The condition occurs when the body cannot produce enough insulin to regulate blood sugar levels. It can be linked to obesity.
The figures come from an audit published by the Royal College of Paediatrics and Child Health of type 2 diabetes cases in specialist paediatric units.
They show a rise in young people receiving care for the condition between 2013-14 and 2016-17, but they make up a tiny percentage of the total population of under-25s.
Almost half of those treated for type 2 diabetes in 2016-17 were black or Asian, the figures show. They were also more likely to be female and living in a deprived area.

'Extremely worrying'

The Local Government Association, which receives funding for public health from the government, says the true number of young people affected could be higher.
It said it was "extremely worrying" that more young people are developing the condition.
Official data shows that one in five 10 and 11-year-olds is obese, and one in 10 four and five-year-olds is obese in England.
Prof Russell Viner, president of the RCPCH, said: "A rise in Type 2 diabetes of this magnitude is alarming and shows that the childhood obesity epidemic is starting to bite."
Kathryn Kirchner, clinical advisor at Diabetes UK, said one of the most important risk factors for type 2 diabetes was being overweight or obese, which is something that can be influenced.
"These figures are a stark reminder that we have a collective responsibility to push for the actions outlined in the most recent chapter of the childhood obesity plan, including clearer and more consistent food labelling."
A Department of Health and Social Care spokeswoman said: "We've invested billions in public health services and have already removed the equivalent of 45 million kilograms of sugar from soft drinks every year.
"Our new childhood obesity plan will now get children exercising more in schools, and reduce their exposure to sugary and fatty foods."

https://www.bbc.co.uk/news/health-45224668

Recently diagnosed with diabetes? This diet chart will make life easy

From indiatimes.com
By Dr Sanjay Kalra

Have a hectic work schedule? Adjusting to changing meal patterns and maintaining diet control during long working hours can be challenging.

Here's a quick overview for diabetics with busy and varying schedules on what all they need to include in their diet to make their meals diabetes-friendly.

MORNING: Give yourself a good start

Include complex carbohydratesA large proportion of your breakfast meal should consist of complex carbohydrates such as whole grain cereals, semolina, fruit and vegetables, beans and lentils. These keep you full for longer, and prevent sharp rise in blood sugar.

Get in a protein source
Balance the carbohydrates on your plate with protein sources such as eggs, minced meat, dal and yogurt. Proteins get digested at a slower rate, and hence release energy throughout the day.

Take in plenty of fluids
Fresh fruit juice, milk and water are the preferred choices as they minimise the risk of dehydration. Coconut water is another good source of electrolytes with simple sugars and minerals, and can replenish water loss. A cup of tea will do no harm, but keep it sugar-free.

AFTERNOON: As the day wears on
Add fibre to your plateFood rich in fibre such as apples, bananas, apricots, leafy salad greens, barley chickpeas and oats provides a feeling of fullness, and prevents constipation.

Do not overeatIt is easy to overeat when you are rushed, hungry and dinner is still some time away. With diabetes, however, overeating can lead to hyperglycemia and weight gain, both detrimental to blood sugar control and diabetes management.

Watch your sugar intakeTraditional Indian food often includes items that are fried or have high oil content. In many cases, people like to end their lunch with a nice dessert. But diabetics should avoid deep-fried, oil-rich and heavily-sweetened items at all times.

EVENING: When the day is done
Limit intake of fast food and opt for 'quick fix' snacksAvoid evening snacks which include high-calorie, fat and refined carbohydrates. Stay away from food items such as samosas, pakoras, parathas, spring rolls and jalebis. 

Eat on timeDo not get carried away when socialising or when you're away from your daily home routine. Eat on time with small portions of fruit and vegetable salads, and steamed food items that include proteins and complex carbohydrates. This will avoid the risk of hypoglycemia (low blood glucose levels) caused by the large meal gaps.

Remember to monitor your blood glucose levels regularly through the day and inform your doctor of any uneasiness or abnormality. If diabetics follow this meal plan, they can avoid major fluctuations in blood glucose levels, and live a healthy life.

(The author is Endocrinologist, Proprietor of Bharti Research Institute of Diabetes & Endocrinology (BRIDE), Executive Editor of Indian Journal of Endocrinology and Metabolism)

https://economictimes.indiatimes.com/magazines/panache/recently-diagnosed-with-diabetes-this-diet-chart-will-make-life-easy/articleshow/65362977.cms

Type 2 Diabetes and Healthy Living - Four Steps To Help Your Stress-Management Techniques

By Beverleigh H Piepers

Having Type 2 diabetes is stressful. There is a high level of stress in the demands of coping with an invisible disease, and at times the pressure may become intense at different times.
As you go about your day, perhaps you are considering what you can do about your stress levels. Many people do not realize they are stressed until a major health incident occurs. However, if you take the time to learn to control specific factors in your life, you can prevent it from compounding to a higher phase. So what can you do to control the elements in your life to help you manage stress? Here are four tips...

1. Taking A Step Back. The first thing you must do is learn to take a step back. It can be hard at times, primarily when you are emotionally invested.
However, take a step back and see the big picture. Is what you are stressing over that big of a deal? Is it something that is going to affect all the areas of your life? Alternatively, is it a small bump in the grand scheme of things?
Do not let a bump of any size send your entire day into a tailspin. When you look at the overall view, often you will come to see whatever it is you are stressing over is not so bad. You will find this can help you keep the issue in perspective.

2. Prioritizing Your Life. It is also essential you learn to prioritize your life. Meaning: you do not get worked up over anything that does not matter to you. Prioritizing your life goes hand in hand with taking a step back, so sometimes you need to do both at the same time.
Take a few minutes right now to think about what is critical in your life. Once you know this, then you can begin thinking more thoroughly on those that matter and less on others. Shift your focus, and it can make a big difference.

3. Getting Social Support. Social support is also going to be an essential step in the game of stress-management. Those who have strong social ties almost always fare better as they have people to turn to.
If you go it alone, you are more likely to feel overwhelmed, and stress will take over. It is not an ideal situation and it could lead to depression. So, foster those relationships and know they will help you long-term.

4. Learning To Say "No." Of all the steps you could take to master stress, this might be the most important of them all. Learn to say "no" from time to time. It can be hard for sure, but it is a must.
If you are a "yes" type of person, this is only going to make your life miserable. You need to do what is right for you, not for others. Sure, there may be exceptions when someone you love has asked you to do something you would rather not, but for all those who are acquaintances, do not feel bad about saying "no."
Keep these tips in mind to ensure stress does not get the better of you. Reducing stress will help you control Type 2 diabetes because lowering your stress level can help reduce high blood sugar levels. Take action today, so it does not work against you tomorrow.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

http://ezinearticles.com/?Type-2-Diabetes-and-Healthy-Living---Four-Steps-To-Help-Your-Stress-Management-Techniques&id=9986110

Break the link between diabetes and cancer

From chron.com

Diabetes. We know many of you get anxious about it because it can lead to heart attack, blindness, gastrointestinal problems, depression, kidney dysfunction and chronic neuropathy. We know you wish you didn’t have to deal with it. That may be why almost half of you fail to meet your blood sugar control goals, which could help you dodge those complications.

But Type 2 diabetes is a reality for 31 million U.S. citizens (over 7.2 million are not yet diagnosed!). There also are 84 million folks with prediabetes (which has its own serious health risks), and one-third of them will develop full-blown Type 2. If you’re in one of those groups, listen up! The way to check diabetes off your worry list is to face it down and beat it — and you can!

Here’s a little fuel:

If dodging blindness, dementia, heart attack, stroke and nerve pain aren’t incentive enough to get you to make the lifestyle adjustments and take the medications that can prevent, control and even reverse Type 2 diabetes, a new study ups the ante. A global review by the George Institute for Global Health involving almost 20 million people found that having diabetes significantly raises the risk of developing cancer, and for women the increased risk is especially elevated.

Women with diabetes are 27 percent more likely to develop any form of cancer than women without diabetes; for men with diabetes the risk is 19 percent higher. In addition, compared to men with diabetes, women’s risk of kidney cancer is 11 percent higher, oral cancer is 13 percent higher, stomach cancer 14 percent higher and leukemia 15 percent higher.

Why are women more vulnerable?

The researchers theorize it may be that women remain prediabetic with impaired glucose tolerance two years longer on average than men. Also, they’re often undertreated when first symptomatic, are less likely to receive intensive care and are not taking the same levels of medications as men.

And for both men and women, what is the connection between diabetes and cancer? Apparently, elevated blood glucose contributes to DNA damage and those genetic mutations fuel cancer. Yikes!

If you have been told you have prediabetes or you have been diagnosed with Type 2 diabetes, you can reverse and control your condition!

For prediabetes, lifestyle upgrades can reduce your risk of developing full-blown diabetes by 58 percent; medications are successful only about 31 percent of the time! And for those with full-blown Type 2 diabetes, at Dr. Mike’s Cleveland Clinic Wellness Institute, 60 percent of folks who follow an intensive treatment program can achieve and maintain an A1C of 5 to 5.8 percent (that’s a measure of your average blood glucose levels over time and a sign of being nondiabetic).

So, now’s the time to:

Aim to lose 7 percent of your body weight.

If you haven’t been exercising regularly, walk 30 minutes a day now (it cuts your risk of developing full-blown diabetes by 30 percent) and work up to 10,000 steps a day (that’s the magic number that breaks down insulin resistance in leg muscles). If you already have diabetes, multiple studies find that regular exercise can reduce glucose levels significantly, as well as the need for medications.
Don’t stop with walking. Do strength/muscle building exercises two days a week for 20-30 minutes.

Turn off the tube, or watch TV while on a treadmill or stationary bicycle. Sitting and watching two hours of television daily raises your risk of developing diabetes by 23 percent!

Eat seven to nine servings of veggies and fruit daily; ditch all red and processed meats and added sugars and eliminate exposure to plastics made with BPA and BPS (don’t use containers marked with the recycle numbers 1, 3, 6 or 7).

If those steps can help you prevent, reverse or control diabetes and dodge cancer, that’s a double benefit! You can do it!

https://www.chron.com/sports/outdoors/article/Break-the-link-between-diabetes-and-cancer-13145021.php

Here’s how you can effectively juggle between diabetes and work

From deccanchronicle.com

An inseparable part of our lives is work, and it can get tough when faced with a hectic schedule. However, this can be a bigger concern for people with diabetes. Diabetes and work don’t always mix because it involves managing food, medicines, rest, monitoring, and exercise. This coupled with deadlines, long hours and travel can be incredibly overwhelming and cause high-stress levels which could lead to further complications.
However, diabetes management is a part of our lives, and this also includes life at work. Diabetes doesn’t have to interfere with an individual’s job, and one should manage to balance diabetes and a hectic work schedule. The better one understands his or her condition, the better they can work with and around it to successfully manage diabetes and career.

Dr Varsha Khatry, Head- Medical and Scientific Affair, Roche Diabetes Care India provides few tips on how to balance good diabetes management and a hectic work schedule:
Opt for nutritious & healthy breakfast options: Skipping breakfast is the most common and easiest way to save time if one is dealing with a hectic work schedule. But if you’re managing diabetes, there are many reasons why eating breakfast is a priority.
The main reason is that eating a healthy and nutritious breakfast can help regulate blood sugar levels for the rest of the day and is extremely essential for diabetes and weight management. Begin your day with healthy breakfast options like whole grain cereal or oatmeal with skimmed milk, topped with fresh fruits instead of sugar to sweeten your meal.
They're packed with fibre, vitamins, and minerals and make a great base for a healthy and diabetes-friendly breakfast.

Healthy snacks should receive preference: Snacking between meals is important if you’re taking medication for diabetes to keep your blood sugar levels under control. Eating regular meals and snacks through the day in controlled portions, helps you maintain good blood sugar control and in turn will help you manage your work as well.
However, it is also important to choose your snacks well by making smart food choices. Choose healthy snacking options like raw vegetables such as celery, asparagus or carrot with low-fat yoghurt dip or a handful of nuts to avoid overeating during meals and to manage blood sugar levels. You can also consider having whole grain crackers with natural peanut butter and peanuts, they are low glycemic index (GI) foods.
This means that they have a lower effect on blood sugar levels. They are easy to carry and snack on mid work as well.

Walk around in the workplace: If you are living with diabetes, exercising is extremely significant. However, with a hectic work schedule which demands late hours or travelling all the time, it can get challenging to keep up with your exercise routine. A sedentary lifestyle is not advisable for those living with diabetes.
Hence, if you are stuck at your desk, you will need to find ways and means to move around from time to time for proper diabetes management. If you have a hectic work life, this will be a bit of a struggle for you.
Fortunately, there are many ways to squeeze in some time for fitness. Simple things like walking around while you talk on a call, fit in a few minutes to go out for a walk during your lunch break or taking the stairs instead of the elevator can help you have some form of exercise amidst your hectic work schedule.  

Remain ready to treat low blood glucose: It is important to keep something to handle your lows wherever you go. Carry glucose tablets or chocolate in your work bag every time. Keep some tablets or chocolate in your drawer at work as well just in case.
If you are stuck in a meeting due to which you haven’t eaten on time, chances of your feeling low are high and hence to avoid any complications, always have something on you to treat your lows.

Monitor blood glucose levels and plan for sugar checks: If you have to travel for work or you have a series of long meetings, the worst thing is having a severe glucose level drop when you’re alone. Get yourself a glucose monitor and regularly check your blood glucose levels.
This allows proactive behaviour instead of reacting later to problems that may arise due to high or low blood glucose levels. It is also essential to plan your monitoring schedule for ideal diabetes management. This way, your glucose levels can be checked regularly and subtly at your desk or in the bathroom if you have a plan in advance. Keep reminder for regular monitoring and stick to your schedule.

Always control stress: Stress is an essential factor to take into consideration while managing your diabetes. Stress hormones in your body can directly affect your blood sugar levels. Hence, your blood sugar can increase when you are highly stressed.
If your job is stressful, managing stress should also be a priority by including stress relieving activities in your daily schedule. Try deep breathing or meditation to regulate stress levels. Physical activity like a brisk walk away from your desk for a couple of minutes will keep your stress levels under control at the same increases your physical activity.

Regular monitoring of Diabetes is critical for a healthy life: Blood glucose monitoring on a regular basis will help you keep a check on your glucose levels. Additionally, being aware of your glucose level will help you to commit and to maintain a healthy lifestyle, thus reducing your chances of diabetes. A range of testing and monitoring instruments are available to help people manage their diabetes. You could connect with your doctors to take advice on the most appropriate equipment for you and your family.
That centuries-old phrase still rings true today: The little things you do for your mind and body go a long way toward your total well-being. Simple actions in the middle of your workday can make a lasting difference in your health.
The opinions expressed in this article are the author's own and do not reflect the view of the Roche Diabetes Care India.

https://www.deccanchronicle.com/lifestyle/health-and-wellbeing/070818/heres-how-you-can-effectively-juggle-between-diabetes-and-work.html

Expect the Unexpected: A Retinopathy Diagnosis

By Mike Hoskins

There was a diabetes day more than a decade ago that hit me like a ton of bricks.
OK, maybe that’s the first flag right there… when I said “diabetes day.” As if, every single day of my life isn’t a “diabetes day” where my pancreas isn’t doing what it should and I must take on that role and think about everything related to a D-Life.
No, this was a particularly more-focused D-day, because I had an eye doctor appointment.
Yep, one of those dreaded doctor visits where you get bright lights beamed into your deepest eye sockets, and you try the impossible of bravely holding back the tears as you look through the whiteness as you “Look Left, Look Right, Look Up, Look Down.” And then occasionally, you must face the humiliating task of trying to see tiny numbers and letters and not appear stupid, or ID the closely-coloured hue book that has hidden numbers and letters, but is not easy given your partial colour-blindness.
(((Sigh)))
And that’s just the regular stuff, aside from the ever-exciting “How are your blood sugars?” and “What was your last A1C?” questions, where I must resist the temptation to be a sarcastic asshole and just be a calm eye patient.
Nope, the real suspense of these eye doctor visits boils down the word “retinopathy.” Maybe no one else does this, but I am always stressed and nervous about the end-moment where I am waiting on pins and needles for the eye doctor to tell me whether my retinopathy has gotten any worse than the last time we SAW each other (pun intended).
My first retinopathy dx’d came in early 2007 (according to what I wrote in Confessions & Complications back then).
And it was unexpected. Except for the fact, that I’d been fearing and anticipating that dx’d for most of my life since I was diagnosed with T1D at age 5.
Even though I’ve been anticipating that most of my life, and was ready to hear it that day, I wasn’t ready. You never are.
It was about as mild as it could be, and the only advice was “keep your BGs in check,” and we’ll keep monitoring it. That’s really been the story ever since, with little change requiring anything more than “diabetes care as it should be.”
So, that’s been the story ever since. I think this speaks to anything in diabetes, and well beyond into many parts of life.
You may expect something to eventually happen, but when that time eventually comes, you just aren’t ready no matter how much you’ve thought about it or prepared. Maybe that advanced prep will come in handy and help cope or move forward, but you can’t stop the unexpected from happening. You just have to roll with the punches, and move on.
Expect the unexpected. Always hope for the best, but be ready for whatever good or not-so-good eventuality is probably going to happen.
Welcome to life.

https://asweetlife.org/expect-the-unexpected-a-retinopathy-diagnosis/?utm_source=ASweetLife.org+List&utm_campaign=41ffb35316-ASweetLife+Weekly+Update++-+Nov.+14%2C+2017_COPY_01&utm_medium=email&utm_term=0_5125b14cf8-41ffb35316-413392997

Diabetes warning - why you should never ignore this teeth symptom

From express.co.uk

DIABETES type 2 symptoms include fatigue and unexplained weight loss. But you could also be at risk of high blood sugar if you have this symptom in your mouth. This is why you should always check your teeth for plaque and gum disease.

Diabetes affects about 3.7 million people in the UK.
About 90 per cent of those cases are caused by type 2 diabetes.
The risk of developing diabetes could be revealed by looking inside your mouth, said TePe’s Head of Clinical Education, Elaine Tilling.
Gum disease could be a warning sign of the high blood sugar condition, she said.
A build-up of plaque on the teeth could lead to gum disease.
Diabetes patients are more at risk of blood vessels thickening, added medical website WebMD.
Thickened blood vessels could also lead to gum disease.
Thicker blood vessels slow down the flow of nutrients in the blood, as well as the removal of harmful waste products.
This subsequently weakens the gums in the mouth, and makes them prone to infection.

Diabetes patients that don’t control their blood sugar lose more teeth than people who have controlled blood sugar, it said.
“Good dental care is about more than just keeping your teeth and gums healthy,” said Tilling.
“It’s about looking after your overall health and wellbeing.
“Sometimes a problem in your mouth is a symptom of a bigger issue elsewhere in your body.
“For example, plaque build-up on your teeth may increase your risk of heart disease by triggering inflammation elsewhere in the body and eventually cause atherosclerosis – a clogging of your arteries.
“What’s more,  gum disease and frequent infections in your mouth may also indicate that your blood sugar is too high, a sign of diabetes.”

Diabetes type 2 is caused by the pancreas not producing enough of the hormone insulin, or the body not reacting to insulin.
Without enough insulin, the body struggles to convert sugar in the blood into useable energy.
Controlling blood sugar is very important for diabetics, as they’re more at risk of some deadly complications, including heart disease and strokes.
Speak to a GP if you’re worried about the warning signs of diabetes.
Early diagnosis and treatment could lower the risk of diabetes complications.

https://www.express.co.uk/life-style/health/994326/diabetes-type-2-symptoms-gum-disease-high-blood-sugar

Summer meal makeovers

From diabetes.ca

With the availability of so much local produce in summertime, healthy eating should be a breeze at this time of year. It is also a season, though, for vacations and socializing—backyard barbecues, eating out, and road trips. Plus, many summertime favourites are packed with carbohydrates, which can make it difficult to maintain healthy blood sugar levels. But with some simple changes, you can still enjoy your seasonal faves.
“Having diabetes doesn't mean giving up all the great tastes of summer,” says Joanne Lewis, healthy eating and nutrition programming director at Diabetes Canada (who is also a registered dietitian and certified diabetes educator). “Sometimes it’s a matter of being aware of the amount of carbs available at an event and being selective as to where you use up your carb quota.”

What's on the menu?

Lewis says it can be easy to go overboard on typical favourites such as starch-based salads, such as potato and pasta salads; large buns for burgers and hot dogs; corn on the cob; and local fresh fruits, such as peaches and cherries.

“Decide what you can live without,” she says. “You may decide that you really want the burger with the bun, but can go with a green salad instead of the starchy salad. Or maybe try substituting carb-rich ingredients with low-carb or no-carb options. For example, large leaves of lettuce make a great substitute for burger buns, pita bread [for souvlaki], and tortilla wraps [for burritos].”

Here are some other easy ways to reduce your carbs:
• Increase the amount of low-carb vegetables (such as peppers, onions, and tomatoes) that you use in starchy potato, pasta, or grain salads. That will also boost the nutritional value and add a variety of flavours.

• Give burritos a makeover by skipping the rice while keeping the higher-fibre beans and low-carb vegetables. (Beans win out nutritionally even over brown rice.) Use salsas and hot sauces for flavour.

• Hollow out some of the bready centre in sturdy buns. (Do not try this with soft buns, though; they will not hold together when they are scooped). This gives you more room to pile on the vegetable garnishes.

• If you are serving pre-dinner dips and spreads, stick to low-carb vegetables (such as celery, cucumber, cauliflower florets, and zucchini spears) instead of crackers and chips.

• The amount of sugar in beverages can be deceptive. Skip drinks that use fruit juice or sugar-sweetened soft drinks as mixers, and go for lower-calorie selections such as tomato juice or sugar-free varieties. Do not be fooled by bitter- or sour-tasting mixers, such as tonic water, which can contain as much sugar as sweeter-tasting ones. In summertime especially, it is easy to get dehydrated—drink lots of water throughout the day so you never feel thirsty enough to grab whatever beverage is available.

If you are not preparing the food, contact your host or the restaurant in advance to find out what is being served. This way you can be more prepared, especially if you have another condition, such as celiac disease. If it is a house party, offer to bring a dish that is low-carb (or gluten-free, if necessary).
Planning ahead also helps you avoid mindless eating at the event. That can easily happen when you are having great conversations with friends or family—if you are not paying attention, you can end up munching on lots of high-carbohydrate options, such as potato or tortilla chips, while you are listening. Fortify yourself with a plateful of healthy choices such as veggie sticks and a healthy dip. Also consider stationing yourself away from the food so you cannot just reach over and grab something but have to make an effort.

How sweet it is

Large portions of summertime fruit can send your blood sugar levels soaring. Even though fruits may offer fewer carbs and more nutrients than a regular dessert, they still contain sugar, making it important to keep portions in check. Satisfy your taste buds with a small serving of delicious fruit, and then have another dishful later on if you want—this will spread out your sugar intake throughout the day and help keep your blood sugar levels stable.

https://www.diabetes.ca/publications-newsletters/diabetes-dialogue/summer-2018/nutrition-matters/summer-meal-makeovers