Susan Johnson

Do’s and Dont’s of Blood Sugar Management

You’ve heard it from a young age “you are what you eat!” “eat your greens” and other sayings along those lines. While eating a healthy diet is the first essential step towards a healthier lifestyle, it’s even more important for people with diabetes. Food can affect your blood sugar in an instant, so you have to be incredibly careful about what you put in your body

If you’re still eating tons of refined carbohydrates and unhealthy saturated fats, stop now! If you dive for that donut you see gleaming in all its sugar laden glory from the display case, then you are going about it all wrong.

Even just a few small changes in your diet can have a monumental effect on your life and the way you manage your diabetes. We’re going to look at some foods that are on an immediate blacklist, these foods are horrible for your body and raise your glucose levels, not to mention that they’re just plain gross! But, there is a flip side, we’re also listing some foods that don’t affect your blood sugar and are great choices to improve your health and happiness.

Don’t eat- Pasta.

If you haven’t already cut pasta out of your diet, do it now! This ridiculously unhealthy food is filled with empty carbs, loads of hidden sugar and no nutrition whatsoever. There are lots of other options, besides refined flour pasta. Brown rice noodles, spaghetti squash, bean threads and kelp noodles to name a few.

Do eat- Leafy greens.

Greens are such a huge part of any healthy lifestyle, and great news for a person who lives with diabetes, they don’t affect your blood sugar at all. They’re the powerhouse vegetable of the food world; they are filled with tons of vitamins and minerals that promote a healthy lifestyle and provide high energy throughout the day.

Don’t eat- Sweets.

Okay, this one is a no-brainer, and it covers an exceedingly broad category of food that we all have a weakness for. Try to resist the temptation! Sweets of any kind wreak havoc on your blood sugar, this includes ice cream, cakes, puddings, cookies, pastries, and candy. Processed sugar is your worst enemy here, avoid it at all costs. Turn instead to natural sweeteners like dates, figs and raw honey. You will be surprised at how “real” they really taste.

Do eat- Avocados.

These little green gold mines are just fantastic for your health, filled with healthy fatty acids Omega 3 and 6 and a multitude of essential vitamins and minerals. Avocados are so delicious, soft, and easy to prepare. Eat them plain as a snack, chop some up to top off your salad or even blend them into a smoothie.

Don’t eat- Fast food

Once again, hopefully, you’ve already cut fast food out of your diet. This greasy fare is as bad as it gets. Fast food is chock full of unhealthy fats, deep fried in gross oils, and jam packed with additives, sugar, and horrible chemicals. Fast food is an addictive drug that is designed to keep you coming back for more. If you really love french fries, make your own at home using coconut oil. Once you try these, you will never eat a fast food fry again… promise!

Do eat- Coconut

By now you’re probably aware of the tropical superfood coconut. Whether you’re eating the meat or unrefined organic oil, you are getting tons of health benefits from this powerhouse nut. Ditch other unhealthy oils and if you’re cooking or baking, turn straight to the coconut oil. Coconut doesn’t mess with your blood sugar at all and you can eat it worry free. You can even eat the coconut meat plain for all the same benefits.

Once you get the hang of what is real food and the impostors, you will be better able to keep your blood sugar in check.

-Be Well

How to Check Blood Sugar

How to Check Your Blood Sugar

So, you just found out that you have diabetes. Now you have to do that pesky little thing called checking your blood sugar multiple times each day. Don’t panic! Once you get the hang of it, this vital part of managing your life as a person with diabetes will become second nature. Here are a few helpful steps to start you on your way

You will need a glucometer, glucometer strip, and a one time use needle. These items can be purchased at your local drugstore or Walmart. Be sure that the strips match your glucometer!

Insert the strip into the glucometer with the chip facing up. Once it’s in securely it should beep, this indicates that it is turned on and ready to go. Twist off the one-time use needle cap (be sure to wash your hands or clean them with an alcohol prep pad) and prick the tip of your finger. A small drop of blood will well up; you may have to squeeze your finger a little bit to get enough. Tap the strip against the blood; it will beep, and in just a few seconds you will have your blood sugar reading. This process is so quick and super simple. You will be a pro in no time!

Here are a few tips to keep in mind as you check your blood sugar

  • The optimal time to check your blood sugar is 1 ½ to 2 hours after eating.
  • Set an alarm to remind you to take your blood sugar reading
  • Keep track of your blood sugar numbers. (Use a journal or a handy smartphone app)
  • Be sure to drink lots of water!
  • Eat a whole food, plant-based diet.
  • Avoid processed foods as much as possible
  • Remember, one serving of meat is only 3oz, which is about the size of  a deck of cards.
  • Get plenty of sleep
  • Exercise daily, even a brisk twenty-minute walk has tremendous impact on blood sugar and overall health
  • Manage stress

-Be Well 

Blood Sugar Tracking Apps

Top 5 Blood Sugar Tracking Apps

Almost 10 percent of the population suffers from diabetes. You are not alone! There are millions of Americans around the country who feel the same as you on a day to day basis. Other people like you who know how hard it is to monitor your blood glucose levels regularly and manage your turbulent blood sugar. To this end, we’ve gathered together some of the best smartphone apps for you to help make your life just a little bit easier.

mySugr Diabetes Logbook

This brightly colored, user-friendly app will make keeping track of how you’re feeling easier than ever. You can even generate monthly reports to share with your doctor. All the information about your health in one place, from what you’re eating to your state of mind.

Glucose Buddy

Everyone who has lived with diabetes understands the struggle of remembering to check your blood sugar. Glucose Buddy will be your best friend as you set alerts to remind you to monitor your sugar throughout the day! Plus, this app’s easy to use design does the remembering for you. Documenting your sugar checking and other powerful recording features. See your blood sugar trends over time and make meaningful connections with other diabetics through the apps forum.

Diabetes Tracker

If you only want to have one app to do all your tracking for you, choose this one! Don’t be fooled by its minimalist design; this great assistant has a multitude of amazing features and charting capabilities. If it can be tracked, measured or graphed, Diabetes Tracker will record it for you. It helps log your exercise, weight trends, blood pressure, blood sugar levels and so much more! It is by far the most comprehensive app on the market. You won’t know what to do without it!

Diabetes Pilot Pro

Even if you know little to nothing about smartphones or this whole “app thing” you can pick up this app and instantly know which buttons to press and how to navigate. Diabetes Pilot Pro pretty much does it all. It’s easy to email your reports directly from the app. Bonus feature, it even estimates your next HbA1C so you can better plan for your next appointment.

Diabetes in Check

The best thing about this app is that you can scan barcodes on packaged food and instantly get all the nutrition information you’ll ever need! The easy to use interface will save you time and energy figuring out how to work it. Diabetes in Check has quite a few intuitive features that you are sure to find helpful. Including a food guide, personalized meal planner, recipes suited for diabetics and a daily journal.

stop negative thinking

13 Ways to Reverse Negative Thinking

Having doubts and fears about the future after a diabetes diagnosis is common, and it doesn’t make things any easier as dramatic changes in your lifestyle are necessary. You can, however, reverse your negative thinking and move forward with changes to live your best life now.

More than a few diabetics become rather skilled at chastising themselves, saying things like, “My blood sugar is high, I messed up again!” But, you can learn how to turn those negative thoughts around, which will help you take better control of your condition.

Negative thinking is simply thinking about what you don’t want, while positive thinking is the opposite. Do you focus more on what you want, or what you don’t want? Most people do the latter and unconsciously are addicted to thinking negatively.

Understand that negative thinking makes your illness worse

Did you know that more people get sick as a result of negative thinking? It profoundly affects the body, mind, and overall quality of life. Part of the reason is that It’s impossible to be depressed or anxious without having negative thoughts. People who think positive, happy thoughts aren’t anxious or depressed. Just realizing this can help you turn things around, after all, you don’t willingly want to make yourself sick, right?

Remember that you’re in control of managing your diabetes

Many people with diabetes dwell on worries that it will lead them to lose their vision, legs, or even worse. While those are potential complications of leaving diabetes unchecked, controlling your condition significantly lessens the risk of those possibilities. Make healthier lifestyle changes like taking your medication as prescribed, eating right and getting regular exercise.

If you have serious concerns about it due to negative memories of how the disease affected a relative, realize that these days treatments are much more effective and that taking care of yourself can help prevent complications. Refuse to allow negative thoughts to get in the way.

It’s not black and white

When initially diagnosed with diabetes, many people are concerned that they won’t be able to enjoy an active social life with friends and family, but it’s not that black and white. Having diabetes doesn’t mean that you have to stop doing everything you enjoy. While you will probably have to make some changes and take a few extra precautions, like carrying healthy snacks and checking your blood sugar if you don’t feel right, you can still lead a full life. It can help you as well as others in your life to give family, friends and colleagues information about diabetes so that they can understand exactly what it means too.

Talk back to your negative thoughts

As soon as you catch yourself thinking negatively, stop. But don’t just tell yourself to stop, picture a huge red stop sign and imagine yelling “Stop!” to yourself. Then, talk back using a positive thought. For example, thinking about something you’ve already accomplished – it doesn’t have to be something big. Perhaps you’ve given up that daily candy bar habit. If you need to, write down a list of things you’ve managed to achieve and keep it with you just for those moments. Doing so is a great way to stop that cycle of negative thinking.

Write down positive messages for yourself

Writing down positive messages for yourself such as “I am healthy,” or “I am managing my diabetes well,” can make a significant difference in turning around negative thinking. Write them on post-it notes or something similar and place them in spots you’ll see each day, like in your medicine cabinet, in your wallet, the dashboard of your car, etc.

Practice gratitude

The more you concentrate on the negatives of being diagnosed with diabetes, the worse you’ll feel. Instead of feeling sorry for yourself. Take a few minutes every day to think about what you have to be grateful for. It can be something as minor as the sun breaking through the clouds, your dog or cat, your family, friends, or even the fact that your favorite football team is winning. An excellent way to get in the habit of practicing gratitude on a regular basis is to keep a gratitude journal and write down three to five things you’re grateful for each day.

Concentrating on the good things you already have, rather than what you wish you didn’t have, automatically turns things around.

Don’t play the victim

Playing the victim only worsens the situation. Remember that you create your life – you have the responsibility of making it a good one. You are diabetic, but you can take control of it by making the right choices. You always have the choice to make change happen to enjoy a better life.

Help someone else

Helping someone else takes the focus away from you. You can always find someone that is in a worse situation, and it doesn’t have to be monetary. For example, you might volunteer your time at places like a local homeless shelter, soup kitchen or children’s hospital. Or, use your special skills and talents to help the less fortunate. If you’re a hair stylist, you might arrange to give free haircuts to unemployed people who want to look more presentable to land a job.

Not only does helping others make you forget about your worries for a while and feel better about yourself, but it will also make you feel better about your situation, realizing that it could be much worse.

Surround yourself with positive people

If you’re spending your time with negative people, it’s only natural to start feeling negative yourself, and the opposite is true as well. When you feel like you’re in a negative spiral, seek out more positive people. They are likely to help you put things in perspective and won’t feed your negative thinking. Make a point to go out and have fun together, watch a funny movie or television show.

Laughter with friends is truly some of the best medicine there is, and positive people can be a great support system if you let them.

Remember “this too shall pass”

Life has ups and downs – we all go through difficult times, but those moments all pass, and eventually, we enjoy good ones again. Once we realize and accept that every negative obstacle encountered is just a temporary bump in the road, it becomes much easier to let it go, move forward and work on more positive goals. Nothing lasts forever, good or bad, and every moment is an opportunity to learn something new. Try to look for the lesson in each situation – take some time to grieve if you need to, and then move on without dwelling on the negative. If you stay focused on the negative, you’re opening up the door for more negativity to come into your life.

Fight worries and fear with action

The words “I can’t” are one of the biggest sources of negative thinking. They often come out of fear, such as the fear of being judged, fear of rejection or fear of failure. If you’ve lived most of your life not taking care of your body, for example, and want to start exercising but the words “I can’t” are holding you back, fight the fear with action. Change “I can’t” to “I can!” Almost nothing is impossible if you put your mind to it. The simple act of replacing “can’t” with “can” can make an incredible difference in your outlook, and even significantly up your happiness level. If that still sounds too scary, think in smaller terms, such as walking around the block after dinner each night instead of aiming to run a 5K.

Think about how you feel

The way you feel physically is often a good indicator of your thoughts. Take a minute to focus on how you’re feeling. Make an effort to regularly stop throughout the day and think about how you feel. Are you physically reflecting frustration, sadness or anger? If so, take a minute to think about a happy memory or something that you’re looking forward to. It can immediately change how you feel, and transform that cycle of negative thinking.

Meditate

Meditation is not only a great outlet for combatting stress, it helps you relax and clear your mind. It allows you to think about more positive things that make you feel good. It doesn’t take up a lot of time. And it can be accomplished just about anywhere, and adjusted to fit any schedule

Learn How to Reverse Diabetes For Good. Stop the Negative Feelings Once and For All, Click Here

-Be Well

 

11 Tips for Eating Right With Diabetes During the Holidays

Managing your diabetes at home on a day-to-day basis can be challenging. When you throw in a holiday, trip or special event, it can seem impossible. Having diabetes shouldn’t stop you from having a good time but you must be wise.

Follow these tips and you can enjoy the experience without getting too far off track.

Eating right means everything in moderation

One of the most important phrases to remember is “everything in moderation.” When you are traveling, at a party or enjoying a holiday meal, temptations will be all around. You have to decide what you can afford to eat and where you must be careful.

When faced with lots of options, choose one item you must have to have and put just a small amount of it on your plate. Slow down and savor each bite, it takes time for your brain to realize you’re full. Enjoy what you’re eating without guilt, and then forget about the rest. Sit as far away from the buffet table as you can.

When you’re  in a different country and want to taste some new foods, be sure that you are careful. Overindulging with large portions too often can wreak havoc on anyone’s waistline. For those with diabetes, overindulging can do even greater damage.

Eating right means fill up on healthy foods first

Always choose healthy foods to fill up on. Be sure to include some protein, high fiber foods and vegetables. This will help keep you feeling satisfied with fewer carbohydrates. It will also help keep your glucose stable.

Never skip meals to “save up” for a feast, it will only make things worse in the long run.

Eating right means learn about the local cuisine when visiting foreign destinations

Before traveling to a foreign destination, find out as much as you can about the local foods. Learn the local word for carbohydrate and find out if carbs are generally served as a side dish or the entree.

Investigate local foods before your trip on sites like Nutrition Data and Calorie King. You can also ask a dietician for help before you travel.

Once you’re there, don’t be afraid to ask questions about the food. When in doubt, stick to high-protein foods like meat, poultry or fish. Test your blood sugar before and after meals to see how new foods are affecting it. Make sure that you keep your glucose numbers in check to avoid issues.

Eating right means telling others that you have diabetes

While it may feel a bit uncomfortable, be sure to tell others that you have diabetes. This way, others can support you

When you’re traveling, get a note from your doctor that states your condition. It may be necessary to have you letter translated. Make several copies and give them to those who are traveling with you as well. Staying at a B&B? Your host may be able to accommodate your particular diet needs at breakfast as well.

When flying, TSA (Transportation Security Administration) requires that all diabetes medicines and supplies be in their original pharmacy packages with prescription labels. The note from your physician, listing all necessary medications and supplies, can also help when going through airport security.

Eating right means staying active

Being active is a great way to reduce the inevitable stress that comes along with it. Invite friends and family to exercise with you. Take a walk together after a big holiday dinner or going for a hike in that fabulous travel destination.

Keep in mind that if you’re going on an active adventure, you will need to watch your sugar. If you develop low blood sugar you must be able to treat it quickly. Always drink plenty of water.

Eating right means getting plenty of sleep

During the holidays and while traveling, you’re less likely to get a good night’s sleep. Lack of sleep can make it harder to control your blood sugar and can lead to eating the wrong foods. This means you’re more likely to overindulge, particularly on high-fat, high-sugar foods.

When tired, it is likely that you will eat more. This is because you are looking for energy. That often means consuming unhealthy foods that can spike blood sugar levels. Eating well all through the day helps to keep your blood sugar under control. It also helps you sleep better at night and have more energy.

Eating right means drinking plenty of water

As mentioned, staying hydrated is a must. With diabetes, you’re more sensitive to dehydration. Always keep a bottle of water with you while you’re traveling and sip throughout the day. This is especially important in a hot climate. If you don’t drink enough in this type of environment, your insulin will not work right. Buy bottled water to avoid potential illness or other health issues in a foreign country.

Eating right means sticking to your schedule

Holidays, events and travel can all throw those with diabetes off schedule. Traveling out of your time zone, or delayed flights can put extra stress on your body.

As much as you can, try to plan ahead and stick to your routine as much as you can. Pack some snacks for the plane. Invest in an insulated bad for cold items. If you’ll be flying when it’s your regular sleep time, bring an eye mask and earplugs to help you get some rest.

Eating right means consider your feet

Taking care of your feet is important, especially when you’re traveling abroad. Wear the right kind of shoes for your activity. If you have decreased feeling in your feet, never walk barefoot on hot sand, or other areas where there could be sharp objects like broken glass. Keep your feet protected from the sun as well by applying sunblock.

Eating right mean limiting alcohol

Skip the alcohol, or drink only in moderation, eating something beforehand to prevent low blood glucose levels later. If you do drink, eat a healthy snack before bed to help lower glucose levels.

Remember that whether you drink a beer or a glass of wine, alcohol adds a significant amount of calories to your diet. Avoid drinks that contain high-calorie mixers (and lots of sugar) like juice or margarita mix.

Eating right means setting things straight

As humans, we all make mistakes. If you eat more carbs, or more food, than you planned to, don’t consider yourself a failure.

Add some extra activity, keep monitoring your blood glucose levels, and then get back on track with healthier eating habits the next day.

-Be Well


Drugs don’t reverse diabetes….. but there is something that does. Click here to find out!


 

Bust Stress Now

14 Proven Ways to Bust Stress Now

We all experience at least some level of stress. But an excessive amount of stress can potentially cause quite a bit of harm over time. For diabetics, it’s a serious concern as it can raise blood glucose levels significantly. In addition, stress makes it harder to resist foods that hinder diabetes management by impairing sound decision making. It is imperative that diabetics learn how to bust stress.

According to David Sledge, MD, medical director of diabetes management at The Ochsner Clinic Foundation in Baton Rouge, Louisiana, people who aren’t diabetic have mechanisms in place that help keep blood sugar under control. However, the mechanisms in those who have diabetes are either blunted or lacking, which makes things a lot more complicated. This puts them at a greater risk for all sorts of health problems, like blindness, kidney issues and nerve damage which leads to foot numbness, and potentially serious injury. Prolonged high blood sugar is also a predecessor to cardiovascular disease which increases the risk of strokes and heart attacks.

Managing diabetes is a constant process, and for many, it’s an ongoing challenge that becomes even more complicated by the impact of stress, according to the American Diabetes Association. The organization notes that whether or not you are diabetic, stress is harmful over time because it “causes so much wear and tear on the body.”

Fortunately, there are multiple proven ways to bust that stress right now, including these.

Bust stress by letting worries roll off your back

Find the best way for you to let worries roll off your back and refuse to let the challenges of diabetes take the joy out of day-to-day life. There isn’t one specific thing that’s right for all, rather something that brings joy and happiness to you personally, such as getting together with a friend or laughing at funny videos.

Don’t sweat the small stuff, like getting stuck in traffic. And remember that in the scheme of things, it’s all really small stuff anyway! Simply make the changes you can, and then accept that you can’t change everything.

One great saying to keep in mind whenever those worries start popping up in your mind is a famous quote by Erma Bombeck: “Worry is like a rocking chair, it gives you something to do but never gets you anywhere.”

If that doesn’t work, write down exactly what you’re worried about, and then write down what can be done about it. Decide upon the best course of action, and begin immediately to follow it. Now, let it go.

Bust stress by setting clear goals

Jill Weisenberger, MS, RDN, CDE, author of “Diabetes Weight Loss Week by Week,” and a registered dietitian in Newport News, Virginia, told EverydayHealth.com that setting clear goals for diabetes management can help one feel less overwhelmed by the condition. She advises making “three or four very specific goals about what you will do to take care of your diabetes,” such as aiming to pack your own healthy lunch three days a week or measuring out all your servings of starch for the week ahead.

“These are the types of things that will be empowering and bring you results,” she said.

Bust stress by practicing mindfulness

By focusing on the present moment instead of dwelling on the past or worrying about the future, can have a dramatic effect on stress reduction. One way to do this is to concentrate on your breath, counting each one slowly as you inhale and exhale.

Research out of the University of Wisconsin-Madison found that actually counting each breath is a good way to measure mindfulness. In a 2014 study published in Frontiers in Psychology, participants were asked to count nine breaths in sequence by tapping one computer key per breath, and a different key for the final breath in every sequence, something that requires awareness of the breath. They discovered a direct correlation between a positive mood and accurate breath counting.

Bust stress by learning how to relax

When you feel tense, you can immediately put yourself into relaxation mode to reduce stress and tension by following this technique:

  1. Loosen your clothing, or change into something that feels more relaxed and less constrictive.
  2. Tighten the muscles in each one of your toes and hold the pose for a count of 10. Now relax your toes, experiencing the wonderful release of tension.
  3. Do the same with the muscles in your feet, holding for a count of 10 and then relaxing them.
  4. Move slowly up through your body, doing the same, working from the legs to your abdominal muscles, your back, neck, and face, contracting and then relaxing each muscle as you go.
  5. Breathe slowly, inhaling deeply for a count of five and exhaling for a count of five.

Bust stress by walking

The stress walk is just what it sounds like. When things are starting to get to you, get up and start walking. If you’re at work, you might walk around the office, down the hall or around the building. At home, try to get outside and take at least a short walk. If the weather isn’t cooperating, simply walk around the house. 

Bust stress by letting others help

Planning, shopping, prepping and cooking when you have diabetes can take a lot of work. If it’s got you feeling stressed out, ask a family member or friend to help. If that’s not an option, talk to a nutritionist or diabetes educator for assistance in planning simple but healthy meals.

Bust stress by exercising

Regular exercise is a must for diabetics, and it’s also a great way to relieve stress. Unfortunately, many skip daily workouts because they’re just too worn out or strained for time to keep up this important habit. If you  are stressed out trying to squeeze in 30+ minutes of exercise each day, consider breaking it up into shorter, more manageable amounts. For example, you could go for a 10-minute walk after breakfast, lunch, and dinner and still meet your goal of 30 minutes of daily exercise, but it will feel a lot less challenging getting there.

Bust stress by skipping the caffeine

Caffeine impairs the body’s ability to handle sugar, and it can also increases the amount of stress hormones, reports WebMD. In turn, this can increase blood sugars too. If giving up this popular substance seems impossible, consider replacing it with a healthier option to make things easier. This might include sipping roasted dandelion root tea which tastes similar to coffee but it’s caffeine free and provides a natural energy boost.

Bust stress by taking up a fun and relaxing hobby

Hobbies like quilting, knitting, instrument playing, etc. can be a great way to relax and bust stress, unless you’re the type of person who tends to stress over imperfection. Hobbies induce relaxation and help you enter a flow state similar to meditation. This helps you shut out everything other than your hobby. Playing musical instruments can also help you express yourself and relieve tension. Slow beats, in particular, are associated with meditative states as they encourage slow brainwaves.

Bust stress by practicing meditation

A 2012 study conducted out of the University of Heidelberg in Germany found that those with type 2 diabetes who engaged in meditation were less depressed. They also had lower diastolic blood pressure levels and less psychological stress. Try to spend 5 to 10 minutes a day practicing meditation, or deep breathing exercises. Visualize your stress floating away like a cloud on a breezy day.

Bust stress by creating reminders for yourself

When you have such a long list of tasks to do each day, it can be easy to forget things like taking your medication or checking your blood sugar levels. By creating reminders for yourself, such as setting an alarm on your phone or using a digital calendar, you can take the stress of trying to remember.

Bust stress by connecting with others who have diabetes

Being able to share advice as well as concerns with a friend who can relate to what you’re going through can make a difference in your stress level. If you don’t know anyone else with diabetes, you might connect with someone through online forums or an in-person diabetes support group.

Bust stress by talking to a counselor or therapist

Talking about your problems with a professional is a great stress buster too. Sometimes it’s easier to talk to a stranger than to a relative or friend. They will give you the time to talk, cry or shout without the fear of being judged.

Bust stress by getting 6 to 8 hours of sleep as often as possible

A lack of sleep increases stress on the body. Aim to get six to eight hours of sleep each night. If you have a hard time falling asleep, avoid watching TV or reading any type of LED screen before going to bed. Blue light, the type of light emitted by tablets, laptops, smartphones, e-readers, etc.,disrupts the body’s internal clock. This may make it harder for you to fall asleep.

Follow These Steps to Put and End to Your Diabetes in 4 Weeks or Less. Want to Reduce Your Stress for Good? Click here!

-Be Well

 

Weight loss

Is There One Recipe for Losing Weight?

Obesity holds an epidemic status in the United States. More than one-third of adults in this country are obese. Conditions linked to obesity such as type 2 diabetes, many forms of cancer, heart disease and stroke are some of the  leading causes of preventable death.  

In fact, statistics tell us that 44% of people diagnosed with type 2 diabetes are obese.

Why is this so? Why do so many people struggle with losing weight and keeping it off? The answer is not as easy as it may seem.

Bookstore shelves are bending with how to lose weight books and the obesity epidemic continues to skyrocket upward. In light of this, you might ask, is there a one sure standard tool to use in order to drop the pounds and keep them off? Some say, losing weight is simply a matter of following a strict recipe for success that includes ingredients such as, eating less and moving more.

Current weight loss strategies not working

How is this formula working so far? For some, it may work very well and the weight might fall off, but for others, it may just add fuel to an already existing and very complicated problem. This tells us that there is not one sure program for success, that the application of a recipe for one person may be just what is needed while for another it only worsens the issue.

While there are definite health benefits for everyone who eats a clean diet and embraces a healthy lifestyle, we have to remember that we are all complex human beings with often complex life stories to match. We are unique and it is our uniqueness that nullifies that one stop recipe for success theory.

In addition to eating well and embracing a healthy lifestyle, many people need much more. Most need a personalized approach that takes into account  individual life stories and personal struggles.

This is why so many people fail to stick to diets,fail to drop weight and keep it off.

If we want to truly help, we must first see the person through the pounds. We must develop highly personal and caring programs for each individual that are tailored to their success. It is important not look at people as a statistic or a number on the scale. Learn how to care and  learn how to listen. Most of all, stop judging and start helping.

-Be Well

 

12 Symptoms of Peripheral Neuropathy

12 Symptoms of Peripheral Neuropathy You Should Not Ignore

” Doc, this pins and needles thing in my hands and feet is starting to get really annoying. It starts in the morning and persists all day long. I am constantly shaking my hands and wiggling my feet in an effort to get the feeling back. I can’t sleep, I toss and turn all night long.  Am I being a baby, or is there actually something wrong with me? Could I have peripheral neuropathy?”

Sound familiar?

If you’re like many others, you probably grew up being told to “just walk it off,” to just “suck it up” and move on after an injury. That may be why most adults are under the impression that when it comes to pain, the best thing to do is to ignore it and hope that it goes away. While that may have prevented unnecessary trips to the doctor when you were a child, as an adult, it’s usually not the best idea.

There are some pains and other symptoms that should be addressed as quickly as possible, and never ignored, so that you can live the highest quality life possible – that’s especially true when it comes to these symptoms of peripheral neuropathy, which can develop slowly over months, or even years.

Aching, burning or sharp pain in your feet or legs. For example, one patient diagnosed with diabetic peripheral neuropathy noted that symptoms began with pain in one leg, and the sensation of the limb not working properly. That progressed to constant pain in the left foot, and a “pins-and-needles” feeling in the left leg, as well as shooting pain that alternated between the big toe and other toes.

Weakness and loss of balance and coordination. As your motor nerves control voluntary movement of muscles, such as those used for walking, when they’re damaged, you may experience weakness, loss of balance and coordination. It can make something as simple as a walk around the grocery store or buttoning a shirt tough.

A decreased sensation of touch. You may experience the sensation that you’re wearing gloves when you aren’t, or if you accidentally cut yourself, there is little to no pain from the injury.

Extreme sensitivity to touch. Sometimes the opposite is experienced, with a slight touch causing the sensation of pain.

Gradual onset of numbness or that pins-and-needles feeling. This symptom can also result in having difficulty walking or performing other simple tasks as it typically affects the feet or hands, sometimes spreading upward into the legs and arms.

Heat intolerance. Do you find yourself being unable to tolerate the heat? That may be because peripheral neuropathy can cause an inability to sweat, which leads to overheating.

Sleep disturbances. Your sleep can be affected in a number of ways – sometimes the sensation of being hypersensitive to touch, especially in the feet and legs, can make it difficult to fall asleep, or stay asleep. When trying to sleep, your perception of pain can increase, also making it difficult to get a good night’s rest.

Dizziness or lightheadedness. These symptoms can occur due to changes in blood pressure.

Loss of bladder control. Nerves that don’t work properly can lead to bladder control issues and incontinence.

Loss of muscle mass in the legs, hands or feet. You may notice your muscles beginning to shrink and your limbs becoming weaker, or not being able to function as they normally would.

Muscle twitching or cramping. Your muscles may twitch at strange times and even cramp, causing pain.
Frequent falls. If you fall frequently, it may be due to a loss of coordination, another peripheral neuropathy symptom

-Be Well

4 Signs of Focal Neuropathy

You wake up after a good night’s rest, ready to start the day. What’s the first thing you do? Your answer might be to put on your robe, or perhaps open the blinds to let the rays of the sun shine in, but there is something everyone does that you probably take for granted: you open your eyes, focus and expect to see a single image, like the digits on the clock beside your bed.

But one day, that seemingly automatic process that most of us don’t give a second thought to, doesn’t work so well. Instead of seeing a single image, you see double. And, that’s just one of the signs you might have focal neuropathy, a condition in which a nerve that controls a single muscle can lose its function.

Diabetes is the condition most commonly associated with neuropathy. Unlike other types of diabetic nerve pain, focal neuropathy comes on suddenly. It can be unpredictable, painful and, frankly, rather frightening. The better news is that it does tend to be fleeting, improving on its own over weeks, or months, and doesn’t cause long-term damage.

If you aren’t sure whether or not focal neuropathy is affecting your quality of life, these four signs will provide a good clue.

Vision problems

As mentioned, vision problems can be a sign that you have focal neuropathy. In addition to double vision, you might experience aching behind your eye or difficulty focusing. This occurs when one of your cranial nerves are affected. The cranial nerves, which are the 12 nerves that go directly from the brain to parts of your head and neck, carry sensation from your face, head, and neck to the brain. They also control the muscles in the face and throat, allowing you to see, hear, smell and taste, as well as to connect the balance center of your inner ear to the brain.

Drooping cheek

While many people believe the sudden paralysis on one side of the face, which causes it to droop, sometimes making it hard for you to close your eye on that side, is a sign of a stroke, in reality, there is no association. It can be a sign of focal neuropathy, however, as well as a number of other conditions. If you experience this, be sure to see your doctor right away so more serious causes can be ruled out.

Leg muscle pain

Focal neuropathy can also affect the legs, causing pain in very specific locations, such as in the front of your thigh, the outside of your shin or the inside of your foot. The soreness and pain may develop gradually, over a few weeks or months.

Weakness and pain in the back, chest or abdomen

Weakness and pain in the lower back that often extends to the thigh, and sometimes even causes paralysis, can be a sign of focal neuropathy. It can also cause pain in the band-shaped area around your chest or abdomen.

Just like it is highly important to know the signs of insulin resistance, it is important to know if you are suffering from focal neuropathy. Be sure to make an appointment with a health professional if you begin to experience any of the symptoms listed above.

-Be Well

12 Signs That You May be Insulin Resistant

Insulin is the hormone that facilitates the transport of glucose, or blood sugar, from the bloodstream and into the body’s cells to use for energy. After eating a meal, in response to the normal increase in blood sugar, the pancreas secretes insulin into the bloodstream. If you become insulin resistant, the normal amount of insulin that’s secreted isn’t sufficient enough to carry blood sugar into the cells, so to compensate the pancreas continues to increase the amount of insulin secreted to help maintain adequate glucose movement into the cells, and a healthy blood sugar level.

If that sounds a bit too complicated, it can be summed up simply by saying, when insulin resistance occurs, your blood sugar level rises.

The problems with insulin resistance

While most people connect diabetes to the word insulin, problems with insulin can result in multiple different conditions in those with normal blood sugar levels, including:

  • heart attack
  • stroke
  • fatty liver
  • obesity
  • high cholesterol
  • high blood pressure

Being insulin resistant can also lead to the development of prediabetes or full on diabetes.

Prediabetes typically occurs in those who are already insulin resistant – while the condition alone doesn’t cause type 2 diabetes directly, it can set the stage for the disease due to the high demands it places on cells that produce insulin. When one has prediabetes, their cells are no longer able to produce enough insulin to overcome insulin resistance, resulting in blood glucose levels that are higher than normal.

Once someone has prediabetes, the continued loss of that proper cell functioning typically leads to type 2 diabetes, and over time, that can cause serious complications like stroke, heart disease, kidney failure, lower limb amputations and blindness.

12 signs you may be insulin resistant

Obviously, no one wants to be insulin resistant, but frighteningly one in three Americans are said to be affected by this condition, which happens to correlate with the country’s dismal rates of obesity – currently at 34.9 percent.

By being aware of the signs of insulin resistance, you can take action now, before it’s too late.

Obesity. Obesity, as noted, and especially abdominal obesity is a sign of being insulin resistant. That’s because that as your waist gets larger, insulin isn’t able to work in the body as it should, ultimately causing levels of this hormone to rise.

Sleepiness after a meal. As insulin is unable to do its job properly, your cells aren’t receiving the fuel they need, resulting in fatigue and sometimes extreme sleepiness especially after eating.

Craving carbohydrate-rich foods. If you’re insulin resistant, you may feel hungry constantly, and as carbs tend to be especially satisfying to an insatiable appetite, this is what you crave most often.

Brain fog. If you have an inability to focus, or trouble thinking, insulin resistance could be the cause. That’s because cells in the brain known as “microglia,” release inflammatory messages when you have the condition, creating a vicious cycle of brain fog that not only muddies the thoughts but can destroy brain tissue.

Complexion problems. If you have acne and large pores on your face, it could be because being insulin resistant promotes higher levels of testosterone and increased the sensitivity of the face to the male hormone, which makes you more susceptible to acne.

High blood pressure. Many people with hypertension are either pre-diabetic or diabetic, and have higher insulin levels due to insulin resistance as one of the insulin’s effects is to control arterial wall tension.

Elevated blood sugar levels. Having a fasting blood glucose level over 95mg/dL indicates insulin resistance. Studies have shown that those with a fasting blood sugar level in the upper limit of normal range (95 to 99mg/dL), were 2.33 times more likely to develop type 2 diabetes than those who tested at less than 85mg/dL.

Polycystic ovarian syndrome. This common endocrine system disorder among women of reproductive age is often linked to higher insulin levels.

Male pattern hair loss in women. Rendering insulin ineffective affects multiple body processes, including hair growth. A study published in the European Journal of Cardiovascular Risk found that women with some markers of insulin resistance have a greater risk for androgenic alopecia or female pattern baldness.

Swollen ankles. Because insulin sends a message to your kidneys to hold onto water and sodium, you’ll look puffier, and may notice swollenness in the ankles as well the fingers, face, abdomen or other parts of the body.

Increased blood triglyceride levels. While having high triglycerides doesn’t cause diabetes, it does indicate insulin resistance, and that your system isn’t working properly when it comes to turning food into energy. When your cells don’t let insulin into your cells, both glucose and triglycerides build up in the blood.

Depression. Depression can be due to “deranged metabolism” that results from insulin resistance.

What to do now if you are insulin resistant

If you’re insulin resistant, the good news is that you can take control by addressing it now.

Lose weight. Even a small amount of weight loss can help to reduce insulin resistance. By following the diet and exercise tips that follow, weight loss is often a natural result.

Change your diet. Restrict your carbohydrate intake by eliminating processed and fast foods, instead focusing on getting your carbs from nuts and seeds, vegetables and small amounts of fruit. Include moderate amounts of healthy fats, from sources like avocados, coconut oil, extra-virgin olive oil and nuts instead of following a strict low-fat diet. You should also include cold-water fish like wild-caught salmon, which is high in omega-3 fatty acids that can help combat the pro-inflammatory effects of insulin improving the cells’ response to the hormone.

Get regular exercise. Getting regular exercise is a must for a healthy body and mind, as well as combatting insulin resistance. Vigorous cardio exercise helps to decrease the cells’ resistance to insulin. Aim for 30 minutes per day, but if you haven’t been exercising, you’ll need to slowly work up to that amount. Also, don’t forget the value of resistance training. It all matters and will make a huge difference in how your body looks and feels.

-Be Well


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