Know these five diabetes warning signs

From dailyherald.com

In a post that has more than 1 million likes, singer Nick Jonas recently took to Instagram to reflect on the 14-year anniversary of his Type 1 diabetes diagnosis and shared how the disease has affected his life.

"This experience has shaped how I approach my health -- working out, eating well and always thinking about my blood sugar and insulin needs," Jonas wrote in the caption.

The 27-year-old has been open in the past about his battle with the disease, but he recently shared in an interview with Cigar Aficionado that he was close to falling into a coma at the time of his diagnosis due to his blood sugar levels being nine times higher than normal, People reports. Leading up to his diagnosis, Jonas lost a considerable amount of weight and developed a never-ending thirst for sugary drinks - two tell-tale signs of diabetes.

          A Type 1 diabetes diagnosis happens unexpectedly, and both parents and child are often                                                                               overwhelmed with concern.

Type 1 diabetes is an unpreventable autoimmune disease in which the body does not produce insulin. It is most common to see a diagnosis in children and young adults, especially during the years of puberty, although it can occur at any age.

Almost all children diagnosed with Type 1 diabetes present with similar early warning signs. Parents should be aware of the following signs and symptoms:

• Excessive thirst and frequent urination

• Increased appetite

• Fatigue

• Unexplained weight loss

• Bedwetting

Often, a Type 1 diabetes diagnosis happens unexpectedly, and both parents and the child are overwhelmed with questions and concern. It's important to remember this is a condition that can be managed by utilizing insulin therapy effectively and with a well-balanced, nutritious diet.

https://www.dailyherald.com/entlife/20191129/know-these-five-diabetes-warning-signs

Dr. Roach: Goal-setting for diabetics: What is a ‘normal’ glucose level?

From eu.detroitnews.com/story/life/advice

Dear Dr. Roach: All my friends who are hypertensive have been able to bring their blood pressure to 120/80 or less. However, I have diabetic friends who are taking several diabetic drugs but none has been able to bring the fasting glucose levels to the ideal amount, around 85. As a matter of fact, none is even near 100. Is this situation common? Why is it so hard to lower the fasting glucose levels?
— R.I.

Dear R.I.: The “ideal” level for neither blood pressure nor blood sugar is known for certain across all age groups and risk levels. The consensus opinion for the best goal has changed over time, depends on a person’s situation, and isn’t even agreed upon by all experts.

However, there is indeed increasing evidence that blood pressure, at least for people at higher risk for heart disease, should be in the low range of 120/80. The medications we have now are very effective at getting the blood pressure down, with a low risk of side effects, for most people, even if without a very healthy lifestyle, including diet, exercise and stress.

Diabetes control can be measured by fasting glucose, but a better predictor of diabetes complications is the haemoglobin A1C. It is affected by both fasting and non-fasting glucose, and looks at overall blood sugars over the preceding weeks to months. Some people have low fasting sugars but extremely high sugars after eating.

The A1C level in a person without diabetes is normally between 4% and 5.6%. That’s an AVERAGE (not fasting) blood sugar of 70 to 126 mg/dL. However, it’s not recommended for most older Type 2 diabetics to have an A1C level that low. Part of the reason is that people with an A1C that low are at risk for having so low a blood glucose that they can develop symptoms of hypoglycaemia. Extremely low blood sugars are very dangerous for a person taking diabetes medication.

Another part of the reason that many people with diabetes are recommended an A1C level closer to 7% (an average glucose level of less than 154 mg/dL) is the result of the ACCORD study. It showed that people with diabetes who are at high risk for heart disease were more likely to suffer a heart attack if striving for more stringent blood sugar goals. So, the idea that there is an ideal fasting blood sugar goal is oversimplified; 85 will be wrong for many, but 80-130 is a range most will fit into.

Some people with diabetes, especially younger people or those with Type 1 diabetes, may be recommended to have a near-normal A1C. Very tight control reduces the risks of developing certain complications, especially of the eyes, nerves and kidneys.

So, part of the reason your friends don’t have a near-normal blood sugar is that they have been told that isn’t the right goal for them. Those who do have a goal of tight control need to be meticulous about their diet, their exercise and their medication in order to achieve a near-normal A1C without risk of low blood glucose.

It’s not easy and requires coordinated effort, not just by the patient, but also by the health care team, which may include physicians, registered dietitians and nurses. Newer treatments and diagnostics, such as insulin pumps, more medication options and continuous glucose monitors, have made the goal more possible to obtain for people with hard-to-control diabetes, but is still very difficult for some.

Many people with Type 2 diabetes will have a much easier time getting blood sugars near normal with weight loss, especially if they lose weight early in the course of the disease.

https://eu.detroitnews.com/story/life/advice/2019/11/29/keith-roach-health-normal-glucose-level/40717759/

How to navigate holiday meals and stay healthy when you have diabetes

From ocregister.com

The winter holidays can be a time of joy and family togetherness, but they have the potential to be stressful and challenging, especially for people with diabetes. Navigating festive meals while keeping blood sugar in check is a real-life daily struggle for those with diabetes, which is heightened during this season. A plan that incorporates smart food choices and the use of technology can ease the stress while improving blood sugar levels even during the holidays.

Chef Sam Talbot, restaurant owner known for competing on a top television cooking show, has a unique perspective on healthy eating as he has been living with type 1 diabetes since he was a child. As a spokesperson for Medtronic’s new “Live More. Worry Less.” campaign, Chef Sam has first hand experience using a continuous glucose monitoring system along with a smartphone app to better control his blood sugar levels. He uses his skills in the kitchen and love of food to strike a balance when preparing healthy holiday meals that are reminiscent of traditional family favourites.

Chef Sam believes that people with diabetes can make simple diabetes-friendly swaps in their holiday recipes to be able to enjoy what they love without too much compromise. For example, he makes his holiday pie crusts using chickpea flour, which is higher in protein and fibre than all-purpose flour. The chickpea flour is more nutritious and helps keep blood sugar levels stable. In addition, he recommends using natural fruit instead of sugar in certain recipes to help boost sweetness. He recommends using seasonal whole foods that are fresh and flavourful.

Starting with healthy, high-quality ingredients is key to planning a diabetes-friendly holiday menu. Here are some more helpful holidays tips for better blood sugar levels this holiday season:

1.      Don’t forget the vegetables. Leafy green and other vegetables are low in carbohydrates and calories and can add both volume and flavour to your plate. You can load up on the veggies for a more satisfying and balanced meal.
2.      Keep portion control in mind. It’s okay to enjoy your favourite holiday foods, but eating reasonable portions will help you avoid overeating while better controlling your blood sugar.
3.      Don’t skip meals. Counterbalancing hefty holiday meals by skipping other meals can take a toll on your mood, energy and blood sugar. Try to eat on your typical schedule, even during the holidays.
4.      Plan in the activity. When gathering with family and friends for a holiday meal, incorporate a non-eating activity like a brisk walk or a game of football in the yard. Getting up and moving around feels good and can be a lot of fun.
5.      Stay hydrated with low-carb and low-calorie beverages. Sweet drinks and alcoholic beverages can make glucose control even more challenging. Opt for low-calorie drinks, especially water, to help take in enough fluids.
6.      Use technology to your advantage. Talk to your doctor or endocrinologist about technology for better diabetes control. With ongoing research and scientific advances, more tools are being developed to help people with diabetes better incorporate tight blood sugar control into their lifestyle.

https://www.ocregister.com/2019/11/28/how-to-navigate-holiday-meals-and-stay-healthy-when-you-have-diabetes/

Complete List of Foods to Eat When You Have Diabetes—and What to Limit

From msn.com

Plan, plan and plan some more. That's my motto for success in the kitchen—and it's especially helpful when you're eating for a chronic condition, such as type 2 diabetes. Creating a road map of delicious balanced foods for both meals and snacks will help you stay on track and support your overall health. When you go to the grocery store with a list—that you've made thinking of budget and meal planning—you can reduce food waste and save money. So what are the best foods to pick up at the store and which ones should you limit?

Foods to limit

Packaged foods can still be in your diet; you just want to choose them wisely. Read the Nutrition Facts label and ingredients list and learn to be an informed consumer who makes intentional food choices that support your health.

Just because a label claim on the front of a package states that a product is "natural," it doesn't mean that the product is inherently better. The back of the package will give you the information you need to make a choice. You'll want to look out for the serving size, since this will provide you with information about the amount of food that qualifies as a single serving.

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In addition, note the amount of saturated fat, sodium and added sugars. Ideally, these numbers should be no more than 7 to 10% of the Daily Value. The Daily Value shows the amount of each nutrient in one serving of the food. 5% or less is considered low, where 20% or more is considered high. Be mindful of total carbohydrates in the food and look for sugar listed in the ingredient list.
When you have diabetes, all foods can fit in your diet. But you want to choose some foods less often.

© Provided by Meredith Corporation Consider this your grocery shopping guide to help you decide which foods are healthy to eat when you have diabetes and which foods you should eat less of.

Foods you may want to limit include:

• sugar-sweetened beverages, like soda and sports drinks
• packaged pastries and baked goods
• refined grain products like white bread (choose whole grains instead)
• sweetened fruits (look for unsweetened dried, canned and frozen fruits)
• processed meats, including hot dogs, sausages and bacon

Healthy grocery staples to add to your list

So what should you choose more of? Focus on whole and minimally processed foods. Opt for fibre- and nutrient-rich whole grains in place of refined grains. Vegetables, fruits, whole grains, legumes, healthy proteins and healthy fats should make up a majority of your diet.
Creating a solid grocery list as well as a pantry list focused on staple meals and any specialty items will make shopping much more manageable. Batch cooking also can save you time and energy in the kitchen (get our best tips to become an expert meal planner when you have diabetes). If you want to eat healthy foods, first you have to stock them in your house.

Vegetables

Vegetables are one food group that most of us aren't getting enough of. They're packed with nutrition, like vitamins, minerals and antioxidants. Vegetables are typically divided into two categories—non-starchy and starchy. Starchy vegetables contain more carbohydrates (about 15 grams per 1/2 cup cooked), so you'll want to be mindful of them as you plan your plate. Eat a variety of vegetables for lots of different nutrients. Fresh vegetables are great. Frozen and canned are good choices too, and can be more affordable and last longer—just check the sodium.

Non-starchy vegetables

• spinach, kale, collards, Swiss chard
• bell peppers
• carrots
• broccoli
• cauliflower
• Brussels sprouts
• asparagus
• celery
• onions
• tomatoes
• zucchini
• garlic
• mushrooms

Starchy vegetables

• pumpkin
• winter squash such as butternut squash, acorn squash
• sweet potatoes
• potatoes
• corn
• sweet peas

Fruits

Fruits can be a great choice when you have diabetes. They contain carbohydrates (about 15 g per serving) but also lots of nutrients. Fruit also delivers fibre to help minimize blood sugar spikes. Don't be afraid of frozen fruits, either. They are generally harvested at the peak of the growing season, so they are equally nutritious as fresh produce. Because they're frozen, you don't have to worry about them spoiling as quickly and when they are on sale you can purchase the bags in bulk. Frozen fruits are great in smoothies or thawed in oatmeal or yogurt.

• apples
• bananas
• lemons
• limes
• plums
• apricots
• peaches
• strawberries
• blueberries
• grapes
• oranges, clementines

Beans
Buying dried beans in bulk makes them one of the cheapest healthy foods you can eat. They do take more time and forethought to prepare but are a fraction of the price of many other protein foods. Using an instant pot (pressure cooker) can greatly reduce your active time in the kitchen. Even canned, they're still affordable. A 1/3-cup serving of cooked beans has about 15 g of carbohydrate and delivers fiber, plant-based proteins and other nutrients.

• black beans
• navy beans
• butter beans
• chickpeas
• kidney beans
• lima beans
• pinto beans

Grains

You can still eat grains and other typical starches when you have diabetes. Choose whole grains at least 50% of the time. And be mindful of your portions. A 1/3-cup serving of cooked grains has about 15 g of carbohydrate. To bulk out your serving, add lots of non-starchy veggies.

• rice: black, brown, red
• quinoa
• barley
• pastas: bean-based (such as lentil, chickpea, black bean), whole-wheat, alternative grain-based (quinoa, brown rice)
• bread (1 slice): look for 100% whole grain or 100% whole wheat

Proteins

Look for lean cuts of meat when you can to help cut down on saturated fat. Aim to eat a variety of proteins, including seafood twice per week. For the most part, the animal proteins listed here have 0 g of carbohydrates. You still don't want to overdo it on your protein portions though. A serving is 3 to 4 ounces of cooked meat.

• eggs
• fish and other seafood, including shrimp, salmon, haddock, cod, scallops, sardines and tuna
• poultry, including chicken breast, chicken thighs and ground chicken and turkey
• red meat, including beef tenderloin, cubed beef, flank steak, lean ground beef, sirloin
• pork, including pork loin, pork chops and ground pork

Dairy

Dairy contains some carbohydrate. A cup of milk or yogurt has about 12 grams. But dairy also delivers protein, calcium and vitamin D. Choose low-fat or fat-free dairy if you are limiting your saturated fat. Otherwise, the biggest thing to watch out for here is flavoured dairy products—e.g., blueberry yogurt—since the added sugars can really up the carb count. Choose plain, unsweetened yogurts and other dairy products instead, and add a little fruit if needed. Cheeses are lower in carbohydrates and higher in protein and fat compared to most milk.

• milk
• plain yogurt
• cottage cheese
• cheese, including Cheddar and Swiss

Nuts & seeds

Nuts and seeds deliver healthy fats and plant-based protein to your diet for very few carbohydrates. Choose lower-sodium or no-salt-added options when you can. These make a great snack or oatmeal or salad topper.

• almonds
• walnuts
• pecans
• pistachios
• peanuts
• chia seeds
• flaxseeds
• hemp seeds

Bottom Line

Grocery shopping when you have diabetes can feel overwhelming, but it doesn't have to. To make things simpler, choose a day when you'll shop and try to pick a time that won't be crowded. Many stores are now offering grocery delivery, which can be a big timesaver. Learning which foods to include in your diet more often can help streamline your eating, and you can make so many different delicious recipes with the foods listed above. Read labels and look for sales, and don't forget to have fun and be creative with the foods you bring home.

https://www.msn.com/en-gb/foodanddrink/news/complete-list-of-foods-to-eat-when-you-have-diabetes%e2%80%94and-what-to-limit/ar-BBXkqG4?ocid=spartandhp

Yes, You Can! (Prevent Type 2 Diabetes)

From blogs.va.gov

November is National Diabetes Month. Prediabetes, when blood sugar levels are higher than normal but not high enough to be diagnosed with diabetes and is very common. Prediabetes used to be referred to as “borderline diabetes.” Fortunately, this term is no longer used in the medical community as no-one could really tell you what this meant, and some folks felt that they shouldn’t take their blood glucose issues seriously as they didn’t need medicine (yet).

According to the Centres for Disease Control and Prevention, 84 million adults have the condition, and 9 out of 10 individuals with prediabetes don’t know they have it. Without weight loss and physical activity, it is estimated that 15-30% of those with prediabetes will develop type 2 diabetes within 5 years.
Many VAs have adopted the National Diabetes Prevention Program (DPP) with great results. The DPP research found that overweight and obese people with prediabetes who participated in a structured lifestyle change program reduced their risk of developing type 2 diabetes by 58%.

DPP recommendations:

• Progressively increasing to at least 150 minutes of moderate physical activity per week. That’s just 30 minutes a day, 5 days a week!
• For those that have met 150 minutes per week, working up safely and as tolerated to 300 minutes per week.
• Reducing calorie and dietary fat intake.
• Weight loss of 5-7% of starting body weight (10-14 pounds for a 200-pound person).

Additional tips to help if you’ve been diagnosed with “borderline” or prediabetes:

• Join your facility’s MOVE! ® weight loss program, Diabetes Prevention Program, and/or meet with a PACT or MOVE!® program Registered Dietitian.
• Choose water as your beverage. Flavoured seltzer is a healthier substitute for soda. Check the nutrition facts labels, even for beverages marketed as heathy. Dilute fruit juices and sugar-sweetened iced teas to reduce the sugar content.
• Use the healthy plate method to plan meals. Using this method, 1/4 of the plate is protein (ex: chicken or eggs), 1/4 plate is carbohydrate/starch (ex: oatmeal or sweet potato) and 1/2 is non-starchy vegetables. Non-starchy vegetables (ex: green beans, carrots, bell peppers) are low in carbohydrates and calories, but high in fibre, making them a perfect food to help keep you full.

      Watch out for portion distortion. Common portion sizes for carbohydrates are often larger than what is healthy. Use household objects to estimate (ex: 1/2 cup of rice is about the size of a computer mouse, while 1 cup is about the size of a baseball). You can read the nutrition facts label to help determine the size of a normal portion. Believe it or not, one regular sized bagel can have the carbohydrate equivalent of 4-6 slices of bread! And a pasta entrée at most restaurants can often contain 3-4 times the recommended 1-cup portion of pasta.

Consider your added sugar intake. Many of my clients switch to brown sugar, agave nectar or honey, thinking that these alternatives are healthier for them. However, these alternatives are very similar in terms of calories and sugar to white sugar. Consider lower-calorie, plant-based alternatives such as Stevia or monk fruit sweetener.

Those with diabetes and prediabetes can and should include some carbohydrates in their diet, but portion control and type are important. Choose:

• Whole fruit (fresh or frozen) instead of juice
• Brown rice, wild rice, or quinoa instead of white or yellow rice
• Bean (chickpea or lentil) or whole wheat pasta instead of regular pasta
• Low-sugar or plain oatmeal instead of sugary cereal
• Small baked potato instead of French fries
• Whole grain English muffin or mini whole wheat bagel instead of large regular bagel

https://www.blogs.va.gov/VAntage/68597/yes-you-can-prevent-diabetes/

Type 2 diabetes: Eating this Asian food could help lower blood sugar

From express.co.uk

TYPE 2 diabetes is a serious condition which affects a person’s blood sugar levels and left untreated, serious health complications can occur. One way to lower blood sugar and keep it in check is by the foods one eats. A certain bean has been proven to help with this. What is it?

Type 2 diabetes is a common condition that causes the level of sugar in a person’s blood to become too high. The condition causes the body to lose control of the amount of sugar in the blood - the body doesn’t respond to insulin properly and may not produce enough which causes blood sugar levels to become too high.

When it comes to a healthy diet when dealing with type 2 diabetes, experts say there’s nothing you can’t eat, however, certain foods should be limited including sugar, fat and salt.

When it comes to specific foods for helping with the condition, choosing one’s that have a blood sugar-lowering element is advised.
One such food that has this ability is the adzuki bean.

Adzuki beans, also known as azuki or aduki, are a small bean that is grown throughout East Asia.
The beans come in a variety of colours, however, red adzuki beans are the most well known.

Praised for their health benefits, the beans are linked to helping with heart health and weight loss to improved digestion and a lower risk of type 2 diabetes.

How the adzuki bean could help with type 2 diabetes
As the bean is rich in fibre it helps improve insulin sensitivity and reduce blood sugar spikes after meals.
Adzuki beans are also rich in antioxidants, which experts believe may have some anti-inflammatory and anti-diabetes effects.
The fibre and antioxidants may help block the absorption of sugars in the gut which potentially contributes to better blood sugar levels and a lower risk of type 2 diabetes.

       Type 2 diabetes: Adzuki beans have been proven to sugar spikes (Image: Getty Images)

What the studies say
In a study with the US National Library of Medicine National Institutes of Health, the effect of legumes as part of a low glycaemic index diet was analysed and how it could help with type 2 diabetes.
The study noted that legumes, including adzuki beans, chickpeas and lentils are among the lowest glycaemic index foods and have been recommended in national diabetes mellitus guidelines.
The study concluded that the incorporation of legumes and beans as part of a low-GI diet improved both glycaemic control and reduced calculated risk in type 2 diabetes.

Some evidence have also suggested that adzuki beans can aid in weight loss which is imperative for proper management of type 2 diabetes.
Compounds found in adzuki beans may increase the expression of genes which decrease hunger and increase feelings of fullness.

 Type 2 diabetes: Adzuki beans can be easily incorporated into stews or soups (Image: Getty Images)

Other beans with health benefits include kidney beans, pinto beans and black beans.
Beans can be used in a wide range of recipes including stews and soups. It’s strongly advised to always check the label for the salt content.

https://www.express.co.uk/life-style/health/1207765/type-2-diabetes-diet-food-adzuki-bean-lower-blood-sugar

Holidays Can Be Happy And Healthy With Diabetes

From baltimore.cbslocal.com

Getting together with friends and relatives is a favourite part of the holidays.
If you have diabetes, though, it’s best to add some caution to your holiday cheer. Sweets abound, and there is usually more food around than we need.

Add too much alcohol and you could be headed for trouble. Usually, when your blood sugar level drops, your liver changes stored carbohydrates into glucose to raise the level again. But if the liver is busy breaking down alcohol, it can’t help when your blood sugar level falls.

As a result, you can wind up with very low blood sugar. Alcohol also may interfere with some diabetes medications. It’s best to talk with your doctor about alcohol. You may be able to drink some alcohol — or none.

Try these tips for happy — and healthy — holidays:

• Eat first. Always eat before drinking any alcohol. Emphasize complex carbohydrates or proteins that will be digested and release sugar into the bloodstream slowly.
• Take a close look. Check out everything at the dessert table before you take anything. Then make a conscious decision about what you’ll pick.

Balance your choices. Desserts with sugar can still be part of special occasions when you have diabetes. But remember that they count toward your total carbohydrates. You shouldn’t just add holiday desserts to what you would usually eat. Instead, cut carbohydrates elsewhere in your meal so that you can have dessert without adding to your total carbohydrates.

Try alternatives. Keep a non-alcoholic beverage, like a diet soda, in hand.

Keep alcohol in a safe range. Mix club soda with dry wine for a low-alcohol, low-sugar wine cooler.

Make a night-time check. Check your blood sugar level before bed. You may need to eat a bedtime snack to avoid night-time low blood sugar.

https://baltimore.cbslocal.com/2019/11/21/holidays-can-be-happy-and-healthy-with-diabetes/

Tips for caring for a child with Type 1 diabetes

From healthier.stanfordchildrens.org

If your child has been diagnosed with Type 1 diabetes, or you think he or she may be at risk, you probably have a lot of questions. Sara Moassesfar, MD, a paediatric endocrinologist, shares some insight on the condition and some tips for caregivers.

Diabetes is a common long-term condition that affects how the body uses glucose, a type of sugar in the blood. So, it is important to know the signs and symptoms of high blood sugar.

Dr. Moassesfar explains, “The most common symptom of high blood sugar is being very thirsty and urinating often. Other signs could be nausea, vomiting, belly pain or weight loss. Sometimes children will complain of blurry vision from the high sugars. If these symptoms present in a child, parents should definitely see their paediatrician and have their child’s blood sugar checked.”

The paediatrician will usually run lab tests and check the child’s urine for sugar. If a child is found to have diabetes, the child will be admitted to the hospital so the family can learn how to manage the condition in a supportive environment.

“In the initial stages, we teach families how to check blood sugars, how to count carbohydrates, calculate insulin dosing, and administer insulin. We teach them what to do if the sugar goes too high or if sugars go too low. We like to have the family in the hospital initially, so they won’t have to do any of this alone and we can guide them the whole time,” according to Dr. Moassesfar.

While there is no cure for Type 1 diabetes, there are many things you can do to manage the condition and keep your child healthy. “Parents should make sure that the sugars are checked regularly, the carbs in snacks and meals are counted properly, and the insulin dose is calculated properly,” she recommends.

Managing diabetes can be stressful for the entire family, so Dr. Moassesfar emphasizes the importance of emotional support throughout this journey.
“There is a high percentage of depression in patients with diabetes because it can be a very isolating condition. Children might find it embarrassing or they don’t want to be seen as different from their peers,” she said.

 “It is helpful for parents to be in tune to what their child’s emotional and mental health needs are and help them get the extra resources that they need. That’s a big way that families can help.” Children with diabetes can still enjoy happy, healthy lives when their condition is well-controlled. “I just want to remind everyone that children with diabetes can do everything that other children can do. They can be just as healthy, just as strong. There should not be limitations as long as they’re watching their sugars and giving insulin.”

https://healthier.stanfordchildrens.org/en/national-diabetes-month-2019/

How people with type 2 diabetes can get the benefits of exercise while reducing the risks

From medicalxpress.com/news

Adults with type 2 diabetes may have more to gain by participating in physical activity and exercise than healthy adults, but they may also have more to lose, according to University of Alberta exercise and diabetes physiology researchers.

                                                            Credit: CC0 Public Domain

"Exercise can improve one's glucose levels, which can help slow the progression of diabetes and reduce the need for additional medications," said U of A diabetes researcher Normand Boulé. "On the other hand, (people with type 2 diabetes) have more risk factors for cardiovascular events with exercise and, depending on the medications they take, may be at greater risk for low blood sugar, which can result in a variety of harmful symptoms such as shakiness, or even loss of consciousness."

According to the 2018 Clinical Practice Guidelines for Physical Activity and Diabetes— co-authored by Boulé, who is also the director of the Physical Activity and Diabetes Lab—at least 150 minutes per week of aerobic exercise and at least two sessions per week of resistance exercises are recommended for adults with type 2 diabetes.

The guidelines also suggest reducing sedentary activities and recommend trying to interrupt sitting time by getting up every 20 to 30 minutes. Boulé noted that incorporating a healthy, appropriate diet with exercise can help further reduce glucose levels for people with type 2 diabetes.

Striking a healthy balance
Jordan Rees, a Ph.D. student in Boulé's lab, said finding an achievable balance between exercise and diet requires planning.
"The overall health benefits of regular exercise and physical activity can help adults living with diabetes reach a variety of goals, such as increased fitness and energy levels, help with glycaemic control, decreased insulin resistance, and reduction and maintenance of weight loss," she said.

Boulé and Rees are recruiting subjects for a study to compare exercise in the morning, after an overnight fast, with the same activity performed after breakfast. In recent years, the importance of the timing of exercise has been a topic of debate and led to conflicting recommendations. The researchers hope the results can offer people with type 2 diabetes simple strategies for more effective exercise.
Until then, Boulé and Rees encourage people to start a regular exercise program by following a few simple steps:

• Step 1: Have a conversation with your doctor about the risks and benefits of exercise, and discuss what may be best for you as part of your current treatment plan.
• Step 2: Consider your past history with sport, exercise and physical activity to help determine which activities you most enjoy and feel comfortable participating in.
• Step 3: Set achievable goals. Rees suggests a walking program is a great place to begin, and simple strategies like walking with friends or family, or joining a walking club, can increase your likelihood of sticking with it over time.

While incorporating a physical activity program is important for all adults, Boulé said everyone has preferences and barriers for physical activity and exercise, and setting achievable, realistic goals is an important part to help favour participation.

"For some people, exercise may not improve glucose levels as effectively as it does for others, or the rate of weight loss may not come as fast for some as it does for others," he said. "What's important to remember, however, is that for people with diabetes, exercise is not just about glucose or body weight; there are many other benefits such as improving your fitness, which substantially lowers mortality in people with diabetes and helps increase your quality of life."

https://medicalxpress.com/news/2019-11-people-diabetes-benefits.html

Peer to Peer: Practical Advice for Newly Diagnosed Type 1 Diabetics

From asweetlife.org

To mark World Diabetes Day 2019, we sought out advice from long time T1Ds and parents of T1Ds, to help those newly diagnosed. The contributors below weren’t chosen at random – they are folks who’ve been running normal, nondiabetic blood sugars for many years. These are just the sort of people I would have loved to talk to when my son was diagnosed.
How do they manage the monster that is type 1 diabetes?
You’ll see that there is a common thread throughout their diabetes management, something different from the typical diabetes protocols you’ll hear at diagnosis. 
My own advice, as the father of a teenager with T1D, is to aim for normal blood sugars.  We often hear that a number is just a number, not good or bad. That number, however, largely represents your child’s health and can affect their longevity. The truth is that it’s possible for any T1D to be as healthy as any of their non-diabetic friends and you can read about that in published literature and all over social media.

                                                           Infographic by Let Me Be 83

Cynthia Kucharski, T1D for 30 years (since age 8): “Don’t be afraid. Getting diagnosed with type 1 diabetes can be traumatic. Allow yourself to feel whatever emotions you want to feel for as long as you want to feel them, even intense anger. But don’t ever join this disease in hurting you by not taking care of yourself. Love yourself enough to take care of yourself. Another thing—it does get easier, and you will find that you have what it takes to rise to the occasion. The silver lining in this disease is the wonderful people you meet because of it.”
Sysy Morales, T1D for 25 years: “My daughter has had T1D for about a year. We both keep non-diabetic A1C levels. My advice is to respect that the body requires homeostasis to be healthy and a big part of that is normal blood sugars. How do we do it? By eating a high protein diet that’s low in carbohydrates, using insulin properly, and respecting the realities of this condition. Why do we do it? Because I grew up with blood sugars typical of most type 1s and I know the damage they can cause in a few short years.”
Hanna Boëthius, T1D for 34 years: “My advice is to understand just how much sugar/carbs there are in foods, and to realize the body doesn’t need it.”
Dan and Michelle, parents of Samuel, T1D for 8 years: “Our advice is to read Dr. Bernstein’s Diabetes Solution.”
Lock, T1D for 8 years, age 14: “My advice is do not underestimate the importance of protein. It makes you feel full, it feeds your body what it needs (nutrient dense), and it is easy to find!”
Christopher Gantz, RN, T1D for 25 years: “My advice is to strongly consider limiting carbohydrate consumption. It’s non-essential and literally the one macronutrient that we can no longer metabolize effectively.”
Mike Harry, T1D for 4 years: “My advice is do your research as there’s more than one way of managing T1D. Dr Bernstein is walking proof that you can normalize blood sugars forever.”
Dr. Richard Bernstein, T1D for 73 years: ‘If you are newly diagnosed with type 1 diabetes, in all likelihood you’ve been told to eat a lot of carbohydrate and target a very high blood sugars. This advice makes no sense and the outcomes are horrendous.’
David Dikeman, 15 year old. T1D for 6 years: “My T1D management goal is to make diabetes impact my life as little as possible. I eat very low carb as it allows me to perform as an athlete without danger of hypoglycemia or feeling awful from running high. My strategy is to enter into sports with normal blood sugars and no insulin onboard. I still check my blood sugar, but it is very predictable.”
Bethany McKenzie, mother of T1D for 6 years: “My advice is to trust your gut. If it doesn’t sit well with you to see your child being fed junk in the hospital upon diagnosis, perhaps you can consider that their medical team may not have the proper nutrition training to manage a metabolic disease.”
Sara Pomish T1D (LADA) for 8 years: “After having been misdiagnosed as Type 2 for several years. I would tell newly diagnosed adults who don’t fit the metabolic profile of a Type 2 to insist on antibody testing to ensure they are receiving the right treatment.”
Matt, father of a young T1D son for 3 years: “My advice is to think for yourself – diabetes is a family managed disease, and while the doc can help, the responsibility for health and happiness lies with you.”
Ahmed Afifi T1D 17 years: “Controlling diabetes is a decision that cannot be postponed. The medical community has failed to rise and defend a diabetic’s right to live with normal blood sugar. So, my sincere advice to parents of T1D kids is to learn deeply about diabetes management and aim for normal blood sugar.”
Brooklyn Wesley, mother of T1D for 1 year: “My advice is to eat low carb as a FAMILY!”
Dave, T1D for 42 years. “My advice is for the parents of newly diagnosed T1 kids. Normal blood sugar is everything when it comes to getting your kids behavior, max growth, and attitude back to where it was before diagnosis. Follow groups like LetMeBe83 and TypeOneGrit to succeed.”
Lester Hightower, father to a teenage T1D son diagnosed 9.5 years ago: “Misinformation about type 1 diabetes management abounds. My advice is to buy and read Dr. Richard K. Bernstein’s best selling book, Diabetes Solution, and to study it and to use its principles, along with feedback from your blood sugar meter, to learn what actually works and what does not. Then, armed with truth and confidence from those first-hand experiences, vet all things that you read and that you are told through that lens of truth. Just as an example, tips that helped us: when my son hit puberty, the biggest single impact on maintaining exceptional blood glucose control was to 3-way split Levemir, with each dose and timing titrated to match his body’s different round-the-clock basal needs, followed by using Regular insulin for most meals. Neither of those tactics are commonly recommended, but both are core principles of Dr. Bernstein’s regimen.”
Debbie, T1D for 12 years: “My best advice is to eat a lower carb diet. You use less insulin which leads to a lower occurrence of dosing mistakes, keeps you off the blood sugar roller coaster, and lowers A1C. My current A1c is 4.6%.”
Gina Roberts, T1D 12 years: “My advice is to trust your instincts. There is a reason why it seems counterintuitive for someone with T1D to eat a large amount of carbohydrates. We are carb intolerant and consuming them in large quantities only creates complications of this disease.”
Holly, mother of 7 year old T1D for 4 years: “My best advice is to moderate your carb intake. Diet matters. Watching what we ate gave us the control back in our lives. While T1D  is always there, it can usually stay in the backseat instead of driving every decision we make.”
Pam, mother of 15 year old T1D diagnosed 6 years ago: “My advice is to take control of your blood sugar! Its possible! Do your own research. Eliminate high carbs (it will never work). Stay healthy by eating low carb and high protein. Emphasize protein for growth and development.”
Dr. Ryan Attar, T1D for 12 years: “My advice is make your goal to have non-diabetic blood sugars (around 83mg/dL) 24/7 with minimal spikes and drops, mostly flat lines. If you work backwards from this goal you’ll find that a low carb diet is the best way to achieve this.”

https://asweetlife.org/peer-to-peer-practical-advice-for-newly-diagnosed-type-1-diabetics/?utm_source=ASweetLife.org+List&utm_campaign=be92498573-ASweetLife+Weekly+Update++-+Nov.+14%2C+2017_COPY_01&utm_medium=email&utm_term=0_5125b14cf8-be92498573-413392997

Type 2 diabetes: Eating these fruits will help to avoid a sugar spike - what are they?

From express.co.uk

TYPE 2 diabetes accounts for 90 percent of all diabetes cases and is linked with obesity. The condition has been growing at a particularly high rate and is now one of the world’s most common long term health conditions. Eating this delicious fruit could help keep blood sugar levels low. What is it?

Type 2 diabetes occurs when the body doesn’t produce enough insulin or is unable to use the insulin it produces as well as it should. Produced by the pancreas, the hormone insulin is important because it helps move glucose out of the blood and into the cells, where it’s converted into energy. When a person has type 2 diabetes, the lack of insulin or resistance to tis effects causes a build-up of glucose, a type of sugar, in the blood, which can lead to serious health complications, including blindness, heart disease, kidney failure and stroke, if not controlled.

When living with the condition, what one eats is imperative to keeping blood sugar levels low.

Experts agree eating foods with a low Glycaemic Index (GI) will help as they don’t raise the blood sugar and help in avoiding a blood sugar spike.
A person may be able to prevent pre diabetes or type 2 diabetes by adding more foods with a low GI.
Eating these delicious fruits have been proven to not raise blood sugar levels as much as other fruits.

        Type 2 diabetes: Eating these fruits will help lower blood sugar (Image: Getty Images)

Blueberries and blackberries are high in fibre and have the highest concentrations of anthocyanins.
Anthocyanins inhibit certain digestive enzyme to slow down digestion. The fruits have high levels of potassium, folate, vitamin C and vitamin B6.
The absence of cholesterol from blueberries and blackberries also benefit the heart.

The fruits also prevent spikes in blood sugar after eating starch-rich meals.

What the studies say?
In a study with the US National Library of Medicine National Institutes of Health, the bioactive properties in blueberries was analysed and how it improves insulin sensitivity in obese and insulin resistant men and woman.
The study reported that adding blueberry bioactive (22.5 grams) to smoothies improved insulin sensitivity in insulin resistance.

The glycaemic load of blueberries is 5 making them an excellent choice for type 2 diabetics.

     Type 2 diabetes: Blackberries and blueberries have been proven to not raise blood sugar levels                                                                    (Image: Getty Images)

Diabetes UK said on their website: “The GI tells us whether a carbohydrate-containing food raises blood glucose levels quickly, moderately or slowly.
"This means it can be useful to help you manage your diabetes. It’s easy to include low-GI carbs in everyday meals. Choose basmati or easy cook rice, pasta or noodles.
"Eat wholemeal roti and include dhal in your meals, use new potatoes instead of old potatoes and instead of white and wholemeal bread, choose granary, pumpernickel or rye bread.”

Symptoms of type 2 diabetes includes urinating more than usual, feeling thirsty all of the time, feeling very tired, cuts or wounds that take longer to heal or having blurred vision.
“See a GP if you have any of the symptoms of type 2 diabetes or you're worried you may have a higher risk of getting it,” advises the NHS.
The earlier diabetes is diagnosed and treated, the less risks there are of other health problems.

https://www.express.co.uk/life-style/health/1205500/type-2-diabetes-symptoms-diet-food-fruit-blackberries-blueberries-lower-blood-sugar

Pre-diabetes is a wake up for greater health risks

From eu.coshoctontribune.com
By Emily Marrison

Statistics show that there is a one in three chance that you have pre-diabetes. And if you are over the age of 65, then the possibility increases to almost 50 percent. Amazingly, according to the Centres for Disease Control and Prevention (CDC), only 11.6 percent of adults with pre-diabetes reported being told by a health professional that they had the condition.

Pre-diabetes is a serious health condition where blood sugar levels are higher than normal, but they are not high enough to be diagnosed as type 2 diabetes. It also puts people at higher risk for developing heart disease and stroke. The good news is that pre-diabetes can be reversed.

Recognizing pre-diabetes is meant to be a wake-up call. Pre-diabetes does not mean that someone will develop type 2 diabetes. But it does mean continuing in the same lifestyle with no behaviour changes will most likely lead to diabetes.

The first place to start is to see if you have any risk factors for pre-diabetes. There are some factors over which you have no control. Some of these include:

• Being 45 years or older
• Having a parent, brother, or sister with type 2 diabetes
• Ever having gestational diabetes (diabetes during pregnancy) or giving birth to a baby who weighed more than 9 pounds
• Having polycystic ovary syndrome

However, there are some key factors you can influence including:

• Being overweight
• Being physically active less than three times a week

If you meet any of these factors, you should check with your doctor about getting a simple blood sugar test to see if your levels indicate you have pre-diabetes.
If you do have pre-diabetes, then losing even a small amount of weight and getting regular physical activity can lower your risk for developing type 2 diabetes.

A realistic goal would be losing 10 to 14 pounds for a 200-pound person. Another great goal to help with that is getting physically active for 30 minutes a day, five days a week. This could be walking for 10 minutes three times throughout your day. Even if you are not overweight, being physically active is very important.

OSU Extension has some helpful videos that give grocery shopping tips at go.osu.edu/diabetesgroceryshopping. There is great information about the importance of carbohydrates and where they can be hidden in the foods you eat. There is also a free online course called Dining with Diabetes Beyond the Kitchen. This is a self-paced course with topics like making healthy choices when eating at restaurants, grocery shopping, or planning weekly meals. You can learn more about it at go.osu.edu/coshoctondiabetes

The holidays can be a challenging time to avoid indulgence. A great piece of advice I heard from a class participant last year was to enjoy a “sliver not a slice” when it comes to holiday desserts. Take your time. Enjoy the moments eating with family and friends. Savour each bite. And you just might find your meals less filling and more fulfilling.

Today I’ll leave you with this quote from Benjamin Jowett: “The way to get things done is not to mind who gets the credit for doing them.”

https://eu.coshoctontribune.com/story/news/local/2019/11/16/pre-diabetes-wake-up-greater-health-risks/4201405002/

Knowing the signs for early detection on World Diabetes Day

From wbng.com

(WBNG) — The Tioga Health Department says diabetes is on the rise in the United States and is sharing tips on what to watch out for and how to get help for early detection.
Diabetes is a sneaky disease that stops your body from producing enough insulin, which is a hormone that allows glucose in the blood to enter cells and essentially give it energy.

There are Type 1 and Type 2 diabetes. Type 1 is more commonly found in juveniles while Type 2 is more commonly found in adults. However, experts say knowing what to watch out for can help with early detection, such as fatigue and significant weight loss.

“A classic sign that someone might have diabetes is that they’re constantly thirsty and that’s going to lead to frequent urination,” said Tioga County Public Health Educator, Kylie Holochak. “If someone notices they’ve been drinking more lately or urinating more, that might be a sign that they need to go talk with their healthcare provider.”

Holochak says the earlier you can get detected for diabetes, the sooner you can get medical help or change your lifestyle to save your life.

https://wbng.com/news/top-stories/2019/11/14/knowing-the-signs-for-early-detection-on-world-diabetes-day/

Life Experience Critical for Managing Type 2 Diabetes

From cmu.edu

A team of researchers at Carnegie Mellon University found that age plays a critical role in the well-being of people newly diagnosed with Type 2 diabetes, with younger patients more susceptible to psychological distress resulting in worse health outcomes.


"We found we can evaluate a patient’s initial stress and predict how they will be doing six months later," said Vicki Helgeson, professor of psychology at CMU’s Dietrich College of Humanities and Social Sciences and senior author on the paper. "If you can identify people who are facing diabetes distress earlier, you can intervene and prevent their health from declining."

The results are available in the Nov. 15 issue of the Journal of Behavioral Medicine.

Currently about 27 million people in the United States live with Type 2 diabetes. Past research has shown that stress associated with diabetes management leads to poor blood sugar control.

In the study, the team evaluated 207 patients (55% male, 53% white, 47% black, 25-82 years of age), who were diagnosed with Type 2 diabetes within the past two years. They used several surveys to evaluate health, psychological distress and health care, as well as studied the participants’ daily dairies to identify stressors. The researchers assessed patients at the start of the study to establish a baseline and then six months later. They examined the results with regard to gender, race/ethnicity, age, education, employment, income, relationship status and use of medication.

They found younger patients (42 years and younger) experienced higher diabetes-related and psychological distress. In addition, patients with higher education and income expressed more stress. Conversely, older patients (older than 64 years) had less psychological stress and greater consistency in self-care, blood sugar control and medication adherence. Patients in long-term relationships also reported less diabetes stress.

"This is a diverse sample with respect to age, education and race, which makes the result even more provocative," Helgeson said. "We do not know in an objective way if patients with a higher income have more stressors, but they perceive they have more stress."

Patients identified diet as the greatest stressor (38%). Other significant stressors include checking blood sugar (8%) and experiencing high or low blood sugar events (7%). Patients who self-reported greater stress also reported greater depressed mood, less adherence to medication and higher anxiety.

"Diabetes care is difficult, because it requires a lifestyle change that you have to do forever," Helgeson said. "Life gets in the way of sticking to a diabetes regimen." 

While the study was not designed to explore why patients handle stressors differently, Helgeson believes older adults may live in the present compared to younger adults, whose focus on the future may magnify their stressors. Diabetes is also more common as people age, and older patients may find more support from their peer group. She also suggests older adults may leverage past experiences to employ emotion regulation strategies to mitigate the stress associated with managing the disease.

After a diagnosis, many patients experience stress as they modify their lifestyle to accommodate diet, weight control, medication and exercise routines, which can be time-consuming, complicated and costly. Complications from diabetes include heart disease, stroke, kidney disease and lower limb amputations.

Helgeson notes that the study was not designed to interpret the cause of underlying stressors or identify emotion regulation strategies. In addition, the daily stress measure was not developed to expand on the nature of the stressor. Future studies could evaluate how patients react to stressors to develop effective intervention and regulation strategies for different age, gender, and cultural groups.

Helgeson was joined by Meredith Van Vleet and Melissa Zajdel on this study titled, "Diabetes stress and health: Is aging a strength or a vulnerability?" The project received funding from the National Institutes of Health.

https://www.cmu.edu/news/stories/archives/2019/november/life-experience-critical-for-diabetes.html

"My Type 2 diabetes is in remission."

From diabetes.org.uk

"Since my diagnosis, I’ve lost 2.5 stone and my HbA1c is now in the healthy range, so my Type 2 diabetes is in remission."

Despite a strong family history of Type 2 diabetes, Sandra didn’t pay attention to her own risk of developing the condition until it was too late. After losing 2.5 stone she has now put her diabetes into remission.

 Sandra Ewers Age 51  Working on keeping her Type 2 diabetes in remission

Sandra’s journey with diabetes:

• Diagnosed with Type 2 diabetes in September 2017, with an HbA1c of 116
• Prescribed metformin and started making lifestyle changes such as walking, joining a gym and eating a healthier diet.
• After losing 2.5 stone, her most recent HbA1c was 35
• Now working on keeping her diabetes in Type 2 diabetes remission

Family and friends

Both my parents and two of my sisters have Type 2 diabetes, but before I was diagnosed with it myself, I didn’t know much about the condition. I didn’t bother to find out the symptoms. I thought it was something that was not going to touch me. Now, I know that I should have thought about it because statistically, if your parents have Type 2 diabetes, you are more likely to get it.
My husband has been very supportive of my lifestyle changes. I think my diabetes has probably brought us closer together. It’s been a shock for him, too, seeing me lose so much weight, but he enjoys the healthy food I make now. My son has also changed the way he eats because of me. He’s ditched takeaways in favour of stir-fries.

Emotions

Looking back, I can see that in the lead up to my diagnosis, I was an emotional wreck. I was suffering from a kidney infection. I’d had tingling in my feet, but I thought those were symptoms of the menopause. I stepped on a razor and my foot wouldn’t heal, but still there were no alarm bells.

In September 2017, I went on what I call ‘the holiday from hell’ to Jamaica. While we were standing in hotel reception queue, a lady offered me a fruit punch. I drank it down and immediately asked for another. I was so thirsty. At no time did I not have three drinks in front of me, but my thirst was never quenched. Every time I sat down, I’d fall asleep. I was irritable. I was constantly going to the loo, but I couldn’t work out what was wrong. Two days before the end of the holiday, my eyes went blurry. My husband thought it was the bright light of the sun, but when we got home, I said, ‘I think I’m diabetic.’
I made an appointment with the doctor who tested my urine and confirmed I had Type 2 diabetes. I was shocked. I felt sorry for myself for five minutes, but there was some relief as well, because the diagnosis meant I knew what I was dealing with.

Diet, nutrition and active living

I tried many diets and my weight fluctuated, but I’d always end up a bit heavier than when I started. I never thought, ‘do I want a healthy lifestyle?’. I would work out sometimes, but I never combined it with healthy eating. I’d go for a jog so I could eat more. After my diagnosis, I said to my husband, ‘I’m going for a walk.’ Up until that point I drove absolutely everywhere, but I started going for regular walks and found that I liked it. Soon, I could walk further and further and I started feeling great. When I started feeling the benefits, I could see my body was changing and my Type 2 diabetes is in remission.

That’s when a person with Type 2 diabetes has healthy blood glucose levels for the long-term, without taking any diabetes medications. Diabetes UK is working with international experts to agree this, but their researchers used an HbA1c level of 48mmol/mol (6.5%) or less to define remission.

Work

I was always very busy at work, but I never considered the impact it had on my lifestyle. I worked in schools in a variety of roles ranging from teaching assistant to supply teacher to admin. Some of the jobs were really busy and stressful, and they’d often have cakes and biscuits in the office, which I’d eat constantly. People would say, ‘you never stop eating!’

Diabetes UK and me

After I received my diabetes diagnosis, I started doing research online. I found the Diabetes UK website had recipes and healthy eating ideas, and that really helped me. I went on the forum and felt less alone. That all inspired me to start making changes. I decided to be proactive about my situation.
After a bit of research, I went to the supermarket and started picking up vegetables. I didn’t know what I was doing! I worked out how many grams of sugar made up a teaspoon. I realised that the yoghurts I’d eat, sometimes twice a day, had four teaspoons of sugar in them.

Biggest challenge

My biggest challenge has been eating. At first, when I was trying to get my blood sugar under control, I had to train myself to not want unhealthy things. Cutting down and knowing that I can’t stuff my face anymore was tough at first. I was a person who used to eat. It left a big void in my life.

I also meditate. That really helps. People think you are airy-fairy if you say this, but I listen to positive affirmations. Like listening to conversations where someone is giving you positive messages. You listen to a mixture of relaxing music and positive words. Knowing that I look good in the mirror, that made me want to sustain it.

Is there anything you wish you knew before?

I wish that I’d known what the symptoms of diabetes are. I suppose I knew deep-down what I was doing to my body when I was eating, but I wish I’d taken control of my habits earlier.
I wasn’t aware of the fact that my ethnic background increased my diabetes risk. I knew that diabetes was prevalent in the African-Caribbean community. In the West Indies, they’d say, ‘she’s got “sugar”,’ to refer to someone who had diabetes. But I didn’t know the statistics – that we’re two to four times as likely to get it than a white European.

What has helped you most?

My family, the NHS and Diabetes UK have all really helped me, too. When I was first diagnosed, I felt like I was alone. There have been times when people have commented on my weight loss and keep going on about it, not always in a positive way. That’s been hard at times.
When it comes to my diet, I’ve found that planning is so important. If I’m going out for a meal I will plan ahead, look at the menu and make the right choices. I know what I’m going to have for breakfast each day, and instead of going to the canteen for my lunch, I take it in ready prepared. I’ve always got a snack ready, too. Some people might think that’s boring, but it’s what I have to do to survive.
When I started taking my metformin tablets, they really helped me, because that was when I started to feel better. At diagnosis, my HbA1c was 116, which is crazy, but I didn’t have a clue what HbA1c was. I did some research and realised it was at dangerous levels. I’d been playing with fire. Now, I've reduced my daily metformin tablets from 4 tablets to 1.
Eventually, I hope that I’ll be able to stop taking them altogether, but they have to be reduced slowly.

Sandra’s perspective

 “My HbA1c is down from 116 to 35, and I feel great. It’s hard to sum it up, but this feels like the best time of my life. I’ve never had a clear head before. I feel like I can deal with anything and it’s great.”

https://www.diabetes.org.uk/your-stories/sandra-remission?utm_source=bronto&utm_medium=email&utm_term=Image+-+Balance+cover+star+Sandra+Ewers&utm_content=Image+-+Balance+cover+star+Sandra+Ewers&utm_campaign=Enewsletter+November+2019

Life doesn’t end with type 2 diabetes.

From diabetes.org

Maybe you’ve just been diagnosed with type 2 diabetes. Or maybe you’ve been living with it for awhile. Here’s the thing: your journey is unique and it starts fresh every day. 

No matter where you are with type 2 diabetes, there are some things you should know. It's the most common form of diabetes. Type 2 means that your body doesn't use insulin properly. And while some people can control their blood sugar levels with healthy eating and exercise, others may need medication or insulin to manage it. Regardless, you have everything you need to fight it. 

Every type 2 journey is unique

There’s no one-size-fits-all treatment for type 2, but we can help you take each step forward. You have tools. You have resources, friends, and healthcare providers. Whatever step you take next, know that you won't take it alone.

Put the right fuel in your body

A huge part of managing type 2 diabetes is developing a healthy diet. You need to eat something sustainable that helps you feel better and still makes you feel happy and fed. Remember, it’s a process. Work to find helpful tips and diet plans that best suit your lifestyle—and how you can make your nutritional intake work the hardest for you.

Get moving with a fitness plan

Fitness is a key part of managing type 2. And the good news, all you have to do is get moving. You don’t have to become an ultra-marathoner. You can start slowly with a walk around the block or a simple bike ride. The key is to find activities you love and do them as often as you can.

Here’s how you can get started:

• Work with your doctor to determine what level of physical activity you should engage in
• Figure out how much time per day you can devote to exercise
• Set fitness goals—having clear goals can help you stay motivated
• Consider where you’ll start working out—the gym, in your neighbourhood, in a park?
• Build different activities into your daily routine
• Start slowly and allow for recovery time
• Keep track of what you do and stay focused on your goals
• Listen to your body

https://www.diabetes.org/diabetes/type-2?language_content_entity=en

Type 2 diabetes: The meat alternative proven to benefit blood sugar control

From express.co.uk

TYPE 2 diabetes is a common condition that affects a person’s blood sugar control, and left untreated, serious health problems can develop. But certain foods have been proven to help control blood sugar levels, including a popular meat substitute.

Type 2 diabetes causes the body to lose control of the amount of sugar (glucose) in the blood, resulting in the body not responding to insulin properly, it not producing enough, and causing blood sugar levels to become too high. If blood sugar levels aren’t controlled properly and stay too high, it can lead to a number of problems, including nerve damage, heart disease, foot ulcers and stroke.

Eating a healthy balanced diet with regular meals, three times a day is one way to control blood sugar levels.

As part of a healthy diet Bupa advises: “Include carbohydrates, such as whole-wheat pasta or potatoes in each meal and it’s a good idea to eat oily fish each week wherever possible.
“You GP may refer you to a dietician, who can advise you about keeping your blood glucose level under control.”
Over the last couple of years there has been a movement towards eating more plant-based foods, and more and more research has gone into their benefits.

                     Type 2 diabetes: A meat alternative has been proven to benefit blood sugar control                                                                                  (Image: GETTY)
When it comes to finding a meat alternative which benefits blood sugar levels, jackfruit has been proven effective.
The exotic fruit, which is native to South India, is used ins sweet and savoury dishes, including desserts and curries.
And jackfruit has several properties that may help with blood sugar management.

The first, is it has a fairly low glycaemic index (GI), which is a measure of how quickly blood sugar rises after eating a food.

Diets that include lots of low-GI foods have been shown to be helpful for promoting blood sugar control.
Secondly, jackfruit provides some protein, which may help prevent blood sugar levels from rising too quickly after a meal.
One study showed adults who consumed jackfruit extract to have significantly improved blood sugar levels.
Another study of diabetic mice found jackfruit leaf extract helped reduce fasting blood sugar levels and provided long-term blood sugar control.

                    Type 2 diabetes: Jackfruit has been shown to have a positive impact on blood sugar                                                                          levels (Image: GETTY)

These effects were attributed to jackfruit's content of flavonoid antioxidants, which are known to promote balanced blood sugar levels.

Other ways to lower blood sugar

Alongside eating a healthy diet, being active can lower blood sugar levels.
The NHS advises: “Physical exercise helps lower your blood sugar level. You should aim for 2.5 hours of activity a week.
“You can be active anywhere as long as what you’re doing gets you out of breath.

“This could be fast walking, climbing stairs and doing more strenuous housework or gardening.”
Losing weight if you’re overweight is also important.
The health body adds: “Losing weight (if you’re overweight will make it easier for your body to lower your blood sugar level, and can improve your blood pressure and cholesterol.
“If you need to lose weight, try to do it slowly over time. Aim for around 0.5 to 1kg a week.”

https://www.express.co.uk/life-style/health/1202534/type-2-diabetes-diet-food-jackfruit-blood-sugar-lower-control

A compound in avocados may reduce type 2 diabetes

From medicalnewstoday.com

A fat molecule found only in avocados shows signs of strengthening insulin sensitivity, according to research in mice.

Avocados aren't merely a tasty addition to a diet — they contain a fat molecule that may safely reduce insulin resistance.
A study by researchers from the University of Guelph, in Canada, suggests that this compound, which avocados alone contain, may forestall or prevent the hallmark of type 2 diabetes in mice.

The team also tested the safety of this compound in human participants. They have published a summary of their findings in the journal Molecular Nutrition & Food Research.

The problem with type 2 diabetes

Type 2 diabetes prevents the body from successfully processing glucose, or sugar, in the blood.

In people without diabetes, this processing happens with the assistance of the pancreatic hormone insulin. In people who have diabetes, the body either does not produce enough of the hormone, or it cannot use it effectively.

          Avocados contain a compound that could be a secret weapon against type 2 diabetes

Either type of diabetes can cause too much glucose to remain in the blood, an unhealthy state that — if left unmanaged — can cause a range of serious issues, including heart disease, stroke and kidney or nerve damage.

The University of Guelph research, led by an associate professor at the school, Paul Spagnuolo, Ph.D., looked particularly at insulin resistance.
Insulin resistance, say the study's authors, occurs when mitochondria in cells cannot burn fatty acids via oxidation sufficiently. In diabetes, that oxidation is incomplete.

Meet AvoB

The compound in question is a fat molecule called avocatin B, or AvoB.
For the study, the researchers fed mice a high fat diet for 8 weeks to promote obesity and insulin resistance. Then, the team added AvoB to the diet of half the mice for the next 5 weeks.

At the end of the 13 weeks, the mice that had ingested AvoB had gained weight at a slower rate than their counterparts, and their insulin sensitivity had increased.

The researchers conclude that AvoB worked against incomplete mitochondrial fatty acid oxidation in the skeletal muscle and pancreas, ensuring the complete oxidation of fats, and thus leading to improved glucose tolerance and utilization, enhancing the rodents' insulin sensitivity.

AvoB's safety in humans

In a separate, double‐blind, placebo‐controlled clinical study in humans, the researchers investigated the effects of an AvoB supplement coupled with an average Western diet for 60 days.

Dosages were either 50 milligrams (mg) or 200 mg. At the end of the trial, the researchers determined that the participants had tolerated the compound well. The team found no negative effects in the liver, muscles, or kidneys and no indication of dose dependent toxicity.

There was also some weight loss among participants, though the authors of the study considered it statistically insignificant.

What's next?

Spagnuolo and the team are designing clinical trials to assess AvoB's effectiveness in people, and they have already received clearance from Health Canada to sell AvoB in powder and pill forms, perhaps by next year.

Unfortunately for sedentary avocado lovers, Spagnuolo cautions that simply eating avocados will not provide enough AvoB for a person to gain its potential benefit.

The amount of the compound varies from fruit to fruit, and it remains unclear — for now — exactly how the body extracts it from avocados.

Further research will reveal whether AvoB will turn out to be a missing piece of a difficult diabetes management puzzle.

https://www.medicalnewstoday.com/articles/326964.php#4

Physical Activity and Diabetes

From acefitness.org

Most people living with diabetes know they should exercise regularly. However, for those who currently get little to no exercise, the advice to “exercise regularly” may sound confusing or even daunting. How often is “regularly,” and how demanding does the activity have to be?

Fortunately for most people with diabetes, small increases in activity can reap big rewards. Simply being more physically active than you are now can significantly benefit your health. You don’t need to run a 5K or hit the gym for an hour. All you need to do is get moving, and that can mean walking, dancing, cycling, swimming, gardening, doing tai chi or dozens of other activities.

Physical activity helps control blood sugar—and more.
How much is enough? Research has shown that even a single session of moderate exercise can increase the body’s uptake of glucose by 40% or more in individuals with insulin resistance. In addition, being physically active makes cells more sensitive to insulin for at least 16 hours, enabling them to use insulin more effectively. Both actions help decrease blood sugar.

To reap the most benefits, aim to do something active most days of the week. If you are taking insulin or medication for diabetes and you consistently become more physically active, you may be able to reduce the amount you take. (Of course, never change your medications or insulin without your physician’s approval.)

Not only can regular physical activity help decrease blood sugar, it offers important cardiovascular benefits. Becoming more active on a regular basis can lower blood pressure and cholesterol, improve blood circulation and reduce your risk for heart disease and stroke.

Plus, because activity raises your metabolism for several hours after you stop exercising, you’ll keep burning calories after your session. This can help you maintain a healthy weight or lose excess pounds if needed.

Ready to get started?
If you haven’t been exercising, first check with your physician or diabetes educator. It’s always a good idea to have professional guidance, especially if you have diabetes complications or other conditions that may affect the type or amount of activity you do. Start slowly, rest when you get tired and gradually work up to a consistent exercise habit.

Finally, people with diabetes may be more vulnerable to foot injuries or infections, so be sure to give your feet special care during and after exercise. Choose shoes that fit correctly, do not rub or press against your skin, and are appropriate for your activity. Examine your feet for bruises or irritation after exercise, and let your doctor know immediately if your feet are red, sore or swollen.

https://www.acefitness.org/education-and-resources/lifestyle/blog/7369/physical-activity-and-diabetes