6 Things To Keep In Your Type 2 Diabetes Toolbox

From health.com

There are many factors to consider when managing type 2 diabetes. Having healthcare providers and products that can help you along your journey can make management easier. Health’s Type 2 Diabetes Advocate Alysse Dalessandro has six things in her “diabetes toolbox.” She explains what’s in this toolbox and how these things have helped her.

Managing diabetes comes with good days, bad days, and everything in between. Eight years into living with type 2 diabetes, I am still learning new tips and tricks every day that help me get more in touch with what’s going on in my body.

You cannot manage diabetes alone or in a vacuum. As technology improves and new studies emerge, I wouldn’t say living with diabetes gets easier, but I have gotten more empowered. I feel more armed with the tools and the knowledge I need to best manage living with this chronic illness.

I want to share what helps me, hoping it can help you, too! Here is what is in my diabetes toolbox—my six must-haves for living with type 2 diabetes.

1. A Primary Care Provider You Trust

First things first, the best tool in your kit is your care team! As a plus-size person, I know all too well what it’s like to have your concerns dismissed and brushed off with a “just lose weight” comment. You want a healthcare provider who listens to you, hears your concerns, and is committed to treating you as more than a number on the scale.

I have been with my primary care doctor through nearly all of my diabetes journey. Although she was not fully versed on the Health at Every Size (HAES) approach I was looking for—when a healthcare provider doesn’t put the main focus on weight loss—she was open to learning. We focused on the number that is the best measure of my diabetes: My A1C. I knew that we were on the same page recently when my doctor walked in shouting, “Congratulations!” after the lowest A1C reading I had had in five years despite the number on the scale being an all-time high. She is my doctor because our values align. She understands that weight does not equate with health. 

All this to say, find a doctor who treats you how you want to be treated. If you want patient-centred care, you deserve that! Do you want tough love? Find that doctor to push you. Don’t settle for a doctor who isn’t part of the team and dedicated to managing your diabetes along with you. 

2. A Continuous Glucose Monitor To Keep Blood Sugar in Check

When I first got diagnosed with type 2 diabetes, I was handed a piece of paper with times that I should finger stick to check my blood glucose (sugar) levels. At first, I kept to that schedule, and my doctor and I would discuss the blood sugar trends every three months during appointments. 

As I got more comfortable living with diabetes, I found myself checking my blood sugar less often. I needed a tool that could hold me accountable and keep me better in touch with my numbers. It turns out that this paper and pen method pales in comparison to using a continuous glucose monitor (CGM). 

A few finger pricks a day can never give you the same kind of data as the 24/7 tracking you can get from current CGMs on the market. Currently, I love wearing the new Stelo CGM for folks like me with type 2 diabetes who are non-insulin dependent. It could also be good for people with prediabetes.  

Always pack an extra CGM while traveling, and don’t forget extra waterproof patches when you know you’ll be spending a lot of time in the water. 

3. A Water Bottle That Encourages All-Day Hydration

When you have type 2 diabetes and are not dependent on insulin, water consumption plays a huge role. As blood glucose levels rise, drinking water is one of the main tools to help lower your sugars. Water helps flush out sugar from the kidneys.

Developing a habit of drinking water can be a challenge. For me, having a reusable water bottle that fits in my car cup holder was key. I knew I also needed something I could throw into a bag. I found an insulated stainless steel water bottle with a straw lid in the brightest colour I could find. I covered it in fun stickers that expressed my personality. It fits my lifestyle while I am at home, and I can easily carry it in my bag when traveling. 

You may choose to further boost your hydration by adding electrolytes to your water. Electrolyte drinks come in many forms these days. I love the Liquid I.V. sugar-free rainbow sherbert hydration multiplier and how easy it is to pack for travel. If you do a lot of international travel like I do and are unsure of the water quality, bring some water purification tablets. These tablets can be added to water to kill pathogens, like bacteria, that may be present, making the water safe to drink.

4. A Portable Fan To Stay Cool

Folks living with diabetes are more prone to overheating. If you’ve had blood vessel or nerve damage due to diabetes, your sweat glands may have been affected in a way that makes it so you can’t cool down as well as you used to. It’s even harder to stay cool when it’s hot and humid.

This is something I have experienced personally, having recently travelled to two countries near the equator: Indonesia and Colombia. I felt the heat so intensely, and I could not have survived without bringing my own portable fan. The best handheld motorized fan I’ve found is rechargeable and has five speed settings. 

High temperatures can also change how your body uses insulin. A portable fan can help keep your body cool enough to properly use insulin.

5. A Pill Case To Keep the Medication Regimen on Track 

I have tried many different medications over the years to manage my type 2 diabetes. I know that the medications that work for me may not work for you. Our bodies are all so individual and different. I trust you to have those important conversations with your providers. 

I will say that consistency in taking medication is absolutely huge. Before having a daily pill case, I just kept a general, cute, small pill case in my purse. I thought I was good about taking my medications, but I had no visual way of checking that I did since the days weren’t labelled in my case.

For me, getting a pill case with separate compartments by day and time of day made it a lot easier to hold myself accountable. If you travel, I also recommend getting a pill case with compartments that pop out. This way, rather than bringing along a bulky case, you just have to bring the pills you need for the days you’ll be gone. 

If you need even more of a nudge to remember to take your medication, there are pill cases with timers that let you know if you have missed a dose. 

6. Footwear That Protects the Feet

All parts of your body are important, but when you have diabetes, you have to take extra care of your feet. Diabetic foot ulcers (sores) are believed to impact more than 20% of people who have diabetes. Such injuries can eventually lead to amputation, and diabetes is the leading cause of lower limb amputations unrelated to something traumatic, like an accident.

This was one of the things I was a bit flippant about at the beginning of my diagnosis, but I have learned the value of taking care of your body from head to toe. I was always more into how the shoe looked than the protection it provided. My podiatrist said otherwise and helped me find stable footwear, so I was not as prone to blisters and other foot irritations. Brands she suggested include Hoka, Brooks, Oofos, and New Balance. 

Support can also come in the form of socks, as they can help prevent blisters. 

If you get blisters, address the wound. Always keep a first aid kit with appropriate wound care with you. I have personally found the most success at using hydrocolloid bandages. 

Final Thoughts

Your diabetes toolbox may not look like mine, and that’s OK! The most important thing is to find what works for you. Stay open to new things, but most importantly, stay in tune with your body. I know you can do this! 

https://www.health.com/diabetes-toolbox-8733566

Diabetes Care In Winter: 5 Effective Strategies To Stay Healthy and Manage Blood Sugar Levels

From netmeds.com 

Winter can be a challenging time for people with diabetes or those looking to maintain stable blood sugar levels. Colder temperatures often lead to decreased physical activity, comfort food cravings, and disrupted routines. Even studies have shown that most people with diabetes have a higher HbA1c level in winter as compared to summer season. This is because the system tends to release more glucose to keep the body warm in winter, but this can be more harmful than helpful for people with diabetes.

Diabetes Mellitus And How Winter Season Impacts?

Generally, in winter months, regulating diabetes can become more difficult because of several factors including:

High Insulin Resistance

In people with type 2 diabetes cold climates can worsen insulin resistance, which can eventually spike the blood sugar levels more rapidly.

Lack of Physical Activity

People prefer to stay inside in cold weather, resulting in a decrease in physical activity. Lack of physical activity may lead to difficulty managing blood sugar levels, improper blood circulation and weight gain.

Dietary Changes

During the winter season, most people love to relish comfort foods packed with high fat and carbohydrates. Consuming these foods may elevate blood sugar levels, making it hard to keep blood sugar levels normal.

Risk of Infection

Winter season brings a spike in seasonal illnesses such as colds, flu and respiratory infections, making diabetes management more difficult. Usually, illnesses can take an extra toll on the system, lowering insulin insensitivity and spiking blood sugar levels.

Routine Changes

The holiday season can result in changes to routines and schedules like modifications to eating patterns, alcohol use and travel, all of which may impact blood sugar levels.

However, by adopting a few mindful strategies, you can stay healthy and keep your blood sugar levels in check throughout the season.

Effective Tips To Stay Healthy In Winter

Stay Active Indoors /Outdoors

Physical activity is vital for managing blood sugar levels, even in winter. Cold weather may make it less appealing to exercise outdoors, but finding creative ways to stay active can help.

Indoor exercises: Try yoga, pilates, treadmill or online workout classes to stay active without stepping outside.

Outdoor activities: Bundle up and engage in brisk walking, hiking or stair climbing

Home activities: Use household chores like vacuuming or rearranging furniture as opportunities to move more.

Persistent workouts improve insulin sensitivity and manage blood sugar levels under control

Prioritize Balanced Meals

Cold weather often calls for hearty, hot and comfortable meals, but it's essential to keep them balanced and healthy:

Opt for complex carbs: Whole grains, legumes, and root vegetables like sweet potatoes offer sustained energy and help avoid spikes in blood sugar.

Include protein: Incorporate lean proteins such as fish, chicken, tofu, or lentils to maintain satiety and stabilize blood sugar levels.

Add healthy fats: Avocado, nuts, seeds, and olive oil can support heart health and keep you feeling full longer.

Watch portion sizes: Overeating, even healthy foods, can cause blood sugar fluctuations.

 Stay Hydrated

Staying hydrated is often overlooked in winter, as people tend to drink less water during colder months. However, dehydration can lead to higher blood sugar levels.

Warm beverages: Sip on herbal teas, and infuse warm water with lemon ginger, or broth to stay hydrated.

Monitor water intake: Aim for at least 8 glasses of water daily, adjusting for your activity levels and individual needs.

Monitor Blood Sugar Regularly

Winter months may alter how your body responds to food and exercise. Continuous blood sugar monitoring helps you know about the changes

Persistently monitoring blood sugar levels may help you to identify fluctuations or changes in blood sugar patterns.

Adjust your medication or insulin doses under your healthcare provider’s guidance.

Keep track of how different winter foods and activities impact your blood sugar.

Bolster Immune System

Winter often increases the risk of illnesses like colds and flu, which can impact blood sugar levels. Strengthen your immune system with these tips:

Eat immune-boosting foods: Include foods rich in vitamin C (citrus fruits, bell peppers), zinc (nuts, seeds), and antioxidants (berries, spinach).

Get Sound sleep: Aim for 7-8 hours of quality sleep each night to support physical health and mental well-being.

Good hygiene: Wash hands frequently and avoid any close contact with sick individuals to mitigate the spread of infection.

Consider supplements: Consult your doctor about vitamin D or other supplements if you’re deficient.

Conclusion

Managing blood sugar levels during winter may require extra effort, but it is achievable with the right approach. Staying active, eating balanced meals, staying hydrated, monitoring your blood sugar, and boosting your immune system are effective ways to ensure a healthy and enjoyable winter season. By following these tips, you can maintain your well-being and control your blood sugar levels even during the coldest months.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile: M Sowmya Binu

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

https://www.netmeds.com/health-library/post/diabetes-care-in-winter-5-effective-strategies-to-stay-healthy-and-manage-blood-sugar-levels

Scientists Find Eating Dark Chocolate May Lower Your Risk for Type 2 Diabetes

From prevention.com

Experts explain how different kinds of chocolate affect your risk 

• Eating more of one type of chocolate may lower the risk for type 2 diabetes, new research finds.
• Dark chocolate, specifically, was found to be associated with a 21% lower risk of type 2 diabetes.
• Experts explain how different kinds of chocolate affect your risk.

There are health benefits to chocolate—and new research proves it. A new study found that eating more dark chocolate may lower your risk of type 2 diabetes—but other types of the sweet treat may raise it.

A study published in BMJ collected data from over 100,000 healthy adults. Over an average period of 25 years, these participants completed a food frequency survey every four years, which included how much chocolate they ate and their intake of dark and milk chocolate.

Throughout the study, 18,862 people developed type 2 diabetes. Of these participants, 4,771 people documented the types of chocolate they consumed.

Researchers found that people who ate at least five ounces of any type of chocolate per week had a 10% lower risk of developing type 2 diabetes in comparison to those who never, or rarely, consumed chocolate.

When it came to different types of chocolate, eating dark chocolate, in particular, seemed to be associated with a 21% lower risk of type 2 diabetes, compared to those who rarely (or didn’t) eat it. For every additional serving of dark chocolate that people ate, they lowered their risk of type 2 diabetes by 3%.

On the other hand, researchers found that eating milk chocolate was associated with long-term weight gain, which is a risk factor for type 2 diabetes.

While these results are fascinating, there are still some unanswered questions. Keep in mind that this study is observational, which makes it impossible to determine whether dark chocolate is causing the lowering of type 2 diabetes risk alone. Also, most of the data was collected from white adults older than 50 at baseline, which may limit the ability to generalize the findings to other populations. Lastly, the levels of chocolate consumption were relatively low among the study participants compared with the national average, which may have hindered researchers’ ability to assess the association between type 2 diabetes risk and higher intake of chocolate.

So, how might dark chocolate lower type 2 diabetes risk? Eating the cocoa-filled treat may be linked to a lower risk of developing diabetes, but it’s important to remember that more research is needed to determine if there is a causal relationship, says Akhil Shenoy, M.D., endocrinologist and medical advisor at Aeroflow Diabetes. “Still, the association was telling as it was dose-dependent—the more the dark chocolate consumption, the less the risk of developing diabetes—and was consistent with findings from other studies,” he notes.

Dark chocolate is a rich source of flavanols which are natural antioxidants, disease-fighting compounds found in fruits and vegetables, says Sophie Lauver, M.S., R.D., L.D.N., registered dietitian at Aeroflow Diabetes. “These flavanols can also be anti-inflammatory and help to increase blood flow.” Studies show that cocoa may help with slowing carbohydrate absorption, improving insulin sensitivity, preserving insulin-producing cells in our pancreas, and improving lipid levels, which may prevent or delay the onset of type 2 diabetes, she explains.

When compared to milk chocolate, dark chocolate contains more cocoa, more flavanols, and less sugar and fat, explains Lauver. “It is a more concentrated source of the healthy parts of chocolate with fewer of the ingredients and nutrients that are known to increase diabetes, obesity, and overall chronic disease risk,” she says.

The bottom line

Dark chocolate can be a part of a nutritious diet and a higher consumption of it has been associated with a lower risk of type 2 diabetes, says Lauver. “People may feel like a healthy diet or a way of eating that can prevent disease may be unrealistic or unexciting but fun foods such as dark chocolate can be included without sacrificing our health—and maybe even improving it,” she says. However, keep in mind that unlike dark chocolate, milk chocolate intake may be associated with an increase in weight gain, she notes.

Despite dark chocolate’s known health benefits, it can still be a concentrated source of calories when consumed in excess, Lauver points out. “Higher concentrations of dark chocolate are most beneficial for health but may be less palatable as cocoa percentages increase. I recommend searching for a dark chocolate that’s 70% cocoa or higher, with more being better,” she advises.

When it comes to lowering your risk for type 2 diabetes, make sure you are eating a wide array of whole plant foods, says Lauver. “We should minimize our intake of fat (especially unhealthy fat), sodium, and added sugars,” she says. We also need to move our bodies regularly and stay active, manage stress, stay hydrated, and decrease our reliance on ultra-processed foods and eating outside the home, she suggests.

https://www.prevention.com/health/a63186905/dark-chocolate-lowers-type-2-diabetes-risk-study/

Hospitals trial AI to spot type 2 diabetes risk

From bbc.co.uk

Two NHS hospital trusts in London are using AI technology to see if they can spot type 2 diabetes in patients up to a decade in advance of the condition occurring.

Imperial College and Chelsea and Westminster hospital NHS foundation trusts have started training the AI system - called Aire-DM - that checks patients' ECG heart traces for subtle early warning signs that are tricky for doctors to otherwise detect.

Clinical trials are planned for 2025 to see if it works as well as is hoped.

Early work, external suggests the system can spot risk about 70% of the time.

Giving the AI extra details about other background risk factors, such as the patient's age, sex and whether they already have high blood pressure and or are overweight, can improve the predictive power, says lead researcher Dr Fu Siong Ng.

He told BBC News: "It is already quite good just with the ECG data, but it is even better when you add in those."

An ECG (electrocardiogram) records and can reveal problems with the electrical activity of the heart, including the rate and rhythm.

Dr Ng says the ECG changes that the system detects are too varied and subtle for even highly skilled doctors to interpret with the naked eye.

"It's not as simple as saying it's this or that bit of the ECG. It's looking at a combination of subtle things."

As part of the trial up to 1,000 patients at both hospitals will have ECG scans read by the AI system to see if it helps detect and predict disease.

It's not something that will be offered to routinely yet, although the experts hope it could be rolled out more widely on the NHS. That could take five years or more, says Dr Ng.

The British Heart Foundation, which is funding the work, says detecting people at risk of diabetes could ultimately save lives.

                                                                                                             Getty Images

Having uncontrolled type 2 diabetes can lead to heart attacks and strokes, for example.

Maintaining a healthy weight and eating a healthy diet and exercising can help protect against complications.

Professor Bryan Williams, Chief Scientific and Medical Officer at the British Heart Foundation, said: "This exciting research uses powerful artificial intelligence to analyse ECGs, revealing how AI can spot things that cannot usually be observed in routinely collected health data. This kind of insight could be a gamechanger in predicting future risk of developing type 2 diabetes, years before the condition begins.

"Type 2 diabetes is a rapidly growing health challenge that increases the risk of developing heart disease, however with the right support it is possible for people to reduce their risk of developing the condition. We look forward to seeing how this technology could be incorporated into clinical practice."

Dr Faye Riley from Diabetes UK said: “Type 2 diabetes often goes undiagnosed, sometimes for many years. With 1.2 million people in England alone unaware they're living with the condition and millions more at high risk of developing it, identifying those at risk early on is crucial.

"AI-powered screening methods offer a promising new way to spot those likely to develop type 2 diabetes years in advance, allowing them to access the right support and prevent serious complications, such as heart failure and sight loss.”

What is type 2 diabetes?

Type 2 diabetes is a common condition where the level of sugar (glucose) in the blood becomes too high.

It happens if the body cannot make enough of, or cannot correctly use, a hormone called insulin, which controls blood sugar.

Some cases are linked to being overweight.

That is because fat can build up in and around the pancreas - the organ that makes insulin.

Type 1 diabetes, meanwhile, is an autoimmune disease.

https://www.bbc.co.uk/news/articles/c80v1p5l4n1o 

People with type 2 diabetes can benefit from hot tub therapy

From diabetes.co.uk

Spending time in a hot tub can improve the heart health and blood pressure of people living with type 2 diabetes, latest research has shown.

Scientists from the University of Portsmouth have found that hot tub therapy can improve insulin sensitivity among people with type 2 diabetes. 

Over a two-week period, 14 people with type 2 diabetes spent roughly eight to 10 hours sitting in 40°C water. After sitting in the water, the participants saw that the insulin they produced worked better, the study has reported.

Lead author Dr Ant Shepherd said: “People with diabetes have high levels of sugar, which is what characterises the disease. What we want to do as scientists is to lower those sugar levels.

“There are ways in which we can do this, such as diet and exercise, or prescribing drugs. But although these treatments are effective, there can be barriers, which means other treatments are urgently needed.”

He added: “While research on hot water therapy is still limited, this study has clearly found that being immersed in a hot tub made the participants’ bodies more sensitive to insulin.

“The pancreas is like a battery; you can only produce so much insulin and at some stage—particularly in those with type 2 diabetes—it will run out. If we can make people more insulin sensitive, producing less, it’s far better for the pancreas long-term.”

To ensure safety, the researchers monitored the participants blood pressure and heart rate every 15 minutes while they were sat in the hot tub. Each participant was immersed up to their collar bones and the academics aimed for them to reach a target inner body temperature of 38.5 to 39°C.

Corresponding author Dr Thomas James said: “We also found that participants were burning less calories during the study, which means they were more efficient at rest.

“This might sound bad, but if their bodies are more efficient at rest, it likely means we’ve improved their ability to cope with physical activity like walking up the stairs and playing with grandchildren. And the hope is that if they’re finding low intensity exercise easier, they might be encouraged to do more.”

He added: “The exposure to hot temperatures made the body work better, but not just while the participants were sitting in a hot tub – we also saw the heart having to work less hard days after they’d been immersed. While further research is needed, this study highlights an exciting possibility for managing type 2 diabetes with innovative heat therapy.”

He concluded: “We hope these findings could potentially extend to improved well-being, improved blood sugar control and better heart health for individuals with the disease.”

https://www.diabetes.co.uk/news/2024/dec/people-with-type-2-diabetes-can-benefit-from-hot-tub-therapy.html

Scientists warn of food that may be particularly harmful for people with type 2 diabetes

From msn.com

The frequent consumption of ultra -processed food may cause additional harm to people with type 2 diabetes, scientists warn in a new study.

A growing body of research connects excess consumption of ultra-processed foods to a host of health issues, from higher rates of heart disease to obesity, sleep disorders, anxiety, depression and early death. 

Now researchers from the University of Texas at Austin say eating highly processed packaged food like diet sodas, cookies and cereals is strongly linked to higher blood sugar levels in people with type 2 diabetes.

Taking food laden with additives can lead to a higher average blood glucose level over months, causing a spike in a measure called HbA1C, according to the study published in the Journal of the Academy of Nutrition and Dietetics.

The new study correlated eating habits with blood sugar control in people with type 2 diabetes, a condition in which the body doesn’t produce enough insulin.

“We found that the more ultra-processed foods by weight in a person’s diet, the worse their blood sugar control was,” Marissa Burgermaster, a study co-author, said. “The more minimally processed or unprocessed foods in a person’s diet, the better their control was.”

The study covered 275 African American adults from Austin diagnosed with type 2 diabetes. Each person provided two 24-hour diet recalls and a blood sample to measure levels of their blood haemoglobin protein HbA1C.

The diet recalls were then scored against three widely used indexes that look at the overall quality or nutrition in a person’s diet.

Participants who consumed more whole foods or foods and drinks with minimal processing had better blood glucose control.

An HbA1C value below 7 in a blood test is considered ideal for those with type 2 diabetes.

Participants for whom ultra-processed foods accounted for 20 per cent or less of their diet were on average more likely to meet this mark, the study found.

Diets high in ultra-processed foods are linked to higher blood sugar levels in people with type 2 diabetes (University of Texas at Austin)

The study calls for dietary guidelines to begin to place more emphasis on ultra-processed foods. “Future research should explore whether a causal relationship exists between food processing and HbA1c and investigate mechanisms by which UPFs may affect glycaemic control,” scientists say.

https://www.msn.com/en-us/health/other/ultra-processed-food-may-be-particularly-harmful-for-people-with-diabetes-scientists-warn/ar-AA1sCJJd?ocid=ob-fb-frca-919&apiversion=v2&noservercache=1&domshim=1&renderwebcomponents=1&wcseo=1&batchservertelemetry=1&noservertelemetry=1