Category: Lifestyle changes

Lifestyle changes for people with diabetes

Posted on by

Eating Sugar Causes Type 2 Diabetes – True Or False

I am sure many of you have wondered if eating sugar or sweets causes type 2 diabetes. The straight answer is no, but eating excessive amounts of sweets can lead to obesity which can lead to diabetes. This post will look at the connection between sugar and type 2 diabetes and what steps you can take to avoid getting this disease.

As stated in a previous post, diabetes occurs when your pancreas, the organ that makes insulin, either doesn’t make enough or doesn’t make any.  This is known as insulin resistance. When you eat carbs (which includes sugar) they are broken down into glucose which gives the body energy. If your body is not managing insulin well, the excess sugar ends up in your bloodstream and your blood sugar rises. This is known as hyperglycemia.

What you can do

To avoid getting type 2 diabetes— or managing it if you already have it— the best thing you can do is to avoid eating excess carbohydrates. The American Diabetes Association recommends you substitute starchy foods with the following:

Nonstarchy Vegetables — The best choices are fresh, frozen and canned vegetables and vegetable juices without added salt (sodium), fat or sugar such as: • Asparagus • Green beans • Carrots • Cabbage • Eggplant • Cauliflower • Broccoli • Mushrooms • Tomatoes • Spinach • Onion • Peppers. If using canned veggies, drain and rinse them with water to wash away about 40% of the sodium.

Photo by Monika Grabkowska on Unsplash

You can also substitute starchy foods with whole grain foods, beans, peas and lentils and starchy vegetables without added fats, sugars or sodium. Whole grain foods can consist of Whole wheat flour •Whole oats/oatmeal •Whole-grain corn/corn meal •Popcorn •Brown rice •Whole-grain rye •Whole-grain barley •Wild rice •Buckwheat/buckwheat flour •Triticale •Bulgur (cracked wheat) •Millet •Quinoa •Sorghum

Photo by Gareth Hubbard on Unsplash

Instead of sweets and sugary foods they recommend you avoid regular soda, fruit punch, sports drinks, sweet tea, and other sugary drinks. Choose water and calorie free drinks instead. Cut back on high calorie snack foods and desserts such as chips, cookies, cakes and ice cream.

You can also choose from a variety of fresh, frozen and canned fruits without added sugars such as: •Apple •Blueberries •Orange •Grapefruit •Grapes •Peaches •Pear •Plums •Cherries. If you use canned fruit in syrup, drain and rinse the fruit with water to wash away the extra syrup.

In trying to solve your dilemma as to what you should eat to manage your diabetes, you can see that you have very many options when it comes to making healthy choices. It’s up to you to exercise some self-control and cut back (not eliminate them altogether) on those foods that will spike your blood sugar. Then when you combine these healthy choices with regular physical activity, you will be well on your way to managing your diabetes and getting off medications.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

Posted on by

The Link Between Colorectal Cancer and Diabetes and What You Can Do About It

March is Colorectal Cancer Awareness Month, a time set aside to highlight the importance of screening for colorectal cancer and to emphasize the promotion of healthy lifestyle habits that can greatly decrease your chances of getting this disease. The month is almost over, but you need to be aware of your health habits every day of the year, and this is what this article aims to help you do.

What is colorectal cancer?

The Centers for Disease Control and Prevention (CDC) gives this definition for colorectal cancer (called colon cancer for short): Colorectal cancer is a disease in which cells in the colon or rectum grow out of control. The colon is the large intestine or large bowel. The rectum is the passageway that connects the colon to the anus. Sometimes polyps may develop in your colon and your doctor may find these when you have a colonoscopy or cancer screening. These polyps can become cancerous. This is why early screening works best to spot and get rid of any growths that may lead to colorectal cancer (CRC).

Stats about type 2 diabetes and CRC

Since this is a blog about type 2 diabetes, you may be wondering what is the relevance of this topic. According to the Library of Medicine (NIH), the risk of colorectal cancer (CRC) was estimated to be 27% higher in people with type 2 diabetes than in people who do not have diabetes. In the United States, CRC is the second leading cause of cancer death among men and women combined.

Risk factors for CRC

The CDC states that inflammatory bowel disease such as Crohn’s disease or ulcerative colitis is a risk factor for colorectal cancer, however, colorectal cancer and type 2 diabetes mellitus (DM) share some of the same risk factors, such as

  • Age – Your chances of getting CRC increase as you get older. People over age 50 are especially at risk.
  • Lifestyle factors – diet and regular physical activity play an important role in both type 2 DM and colorectal cancer. A diet high in fiber and low in fat and processed foods can help to reduce the risk of getting these illnesses. The Mediterranean diet has been known to decrease both DM and CRC.
  • Genetic – like diabetes, some people may have a family history of colorectal cancer or colorectal polyps. People with the classic type of familial adenomatous polyposis may begin to develop multiple noncancerous (benign) growths (polyps) in the colon as early as their teenage years, but, the CDC says, these polyps will become malignant if the colon is not removed.
  • Obesity – another factor contributing to both type 2 DM and CRC
  • Alcohol consumption and smoking can also contribute to DM and CRC.

Symptoms of CRC

According to the CDC, you can have polyps or colorectal cancer and not know it, this is why early screening, starting at age 45 is recommended. The CDC lists the following symptoms:

A change in bowel habits

Blood in or on your stool

Diarrhea, constipation or feeling that the bowel does not empty all the way.

Abdominal aches, pain, or cramps that don’t go away

Unexplained weight loss

Tests for CRC

The earlier cancer is detected the easier it is to be treated. A colonoscopy is the most accurate test for colon cancer. Before your colonoscopy, your doctor will give you thorough instructions to prepare for your examination. During the procedure, your doctor uses a thin, flexible tube, called a colonoscope or endoscope, with a camera attached to the end so he can see the inside of your colon. You are given sedation to avoid pain. If polyps are found, the doctor removes them with a wire loop attached to the endoscope.

A sigmoidoscopy is a less invasive version of a colonoscopy, as it only examines the lower part of the colon, known as the descending or sigmoid colon, and the rectum. Preparation is similar to that done for a colonoscopy.

A CT colonography or scan of the large intestine. This is less invasive than the two tests mentioned above but is done when the person is unable to undergo a colonoscopy. Preparation is the same, but if after the colonography, cancer is suspected, then the person will have to undergo a colonoscopy so that the doctor can perform a biopsy in order to make a firm diagnosis.

Stool tests – Your doctor may give you a test kit that you use to collect a small sample of stool (feces) to detect if there is blood in it. If a significant amount of blood shows up then you will need a colonoscopy.

Treatment for CRC

Treatment for CRC depends on what stage the cancer is at when it is detected. In the early stages, the cancer may be curable, but not in every case. Treatment for stages 1, 2, and 3 — before the cancer has spread to other parts of the body — will all involve surgery. Either a part or the whole colon will be removed depending on the type of cancer. This can result in you having to use a colostomy.

Chemotherapy and radiation are used when the cancer is no longer operable, or if the cancer is only located in the rectum.

One study found that Metformin use has been associated with a decreased risk of colon cancer and increased survival but states that further studies are needed.

A diagnosis of colorectal cancer can be as frightening as a diagnosis of type 2 diabetes, but the good news is both illnesses can be managed or even cured if detected early and if proper lifestyle changes are made. According to the American Diabetes Association (ADA), the survival rate for those diagnosed with CRC in the early stages is very high, yet over a third of US adults aged 50 to 75 have never been screened. If you have type 2 diabetes, you are at a greater risk for developing CRC. This March, if you are in the group of people who should have been screened and have not, please make it your duty to do so.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

Posted on by

3 Ways To Supercharge Your Goals This Year

This is the time of year when most of us start thinking about our goals for the new year. In doing so, we may look back on last year and berate ourselves because things didn’t quite work out the way we’d hoped. Well, never mind, it’s not too late to work on your health goals. January has just begun and with some thought, you can set about making goals that will help you succeed this year.

In order to set goals that will give you the results you want, you must:

  1. Be clear about what you want. No one knows your body like you do, and no one knows your needs like you do. So, what do you want? Do you simply want to lose weight in order to look better? Or do you want to lose weight because it will help you lower your A1C? If yes to the latter, what would you want that A1C to be? Write your goals down in a clear and concise manner and you will be on the first step to success.
  2. Use the SMART system to define your health goals. SMART is an acronym that stands for SPECIFIC, MEASURABLE, ACHIEVABLE, REALISTIC, and TIME BOUND. Here is an example: I will lose ten pounds in ten weeks. Specific – the amount of weight you want to lose. Measurable – you can measure your weight loss. Achievable – this is a reasonable amount of weight to lose according to health experts. Realistic – experts say you should aim at losing 1 to 2 pounds a week, and Time bound is necessary to help you achieve this goal in a timely manner.
  3. Hold yourself accountable. When you work for someone, he/she holds you accountable. In order to stick to your goals, it might be a good idea to have someone hold you accountable. Tell them what your goals are, why you are working toward them and how you would like that person to help you. This support will help keep you in line when you are tempted to give up or when you fall off the wagon.

A new year is a time to begin anew — reflect on the past, take a critical look at what worked and what didn’t and get started on those goals. By following the steps above, you can supercharge your goals and supercharge your health this year.

However, if you need that extra nudge, why not join me for a simple five-day challenge to supercharge your goals? Just click on this link.

Posted on by

5 Ways To Embrace Change And Benefit From It

For the past five months, since my grandson began preparing for college, I began to feel stressed. Even though Jayden doesn’t live with me, he is my daughter’s first child and I’d helped raise him from a baby. I watched him grow into a tall, handsome young man, who had set certain goals as to what he wanted out of life. And now, I watched as he surmounted all the hurdles of graduating, meeting with coaches, pushing his body to the max, weeding through all the offers that came his way, and finally, selecting the college he felt best suited his aspirations.

And so, while he took all of this in stride, this grandmother was a bundle of nerves. Why was he going so far? Couldn’t he stay right here in Florida where he could come home more often or we could visit whenever we felt like it? Jayden is something of an introvert; how would he cope with living with strangers?

I was never one to be afraid of change. I had moved to a lot of different places in my lifetime and, as a therapist, I always encouraged my patients not to fear change. But as the time drew near for Jayden and his parents to leave for Iowa, I found myself praying more and more and looking to God to give us all the courage and strength to cope with this new reality. Along with prayer, I reminded myself of the following:

  1. Change is inevitable for all of us. We grow up, leave our childhood home, go away to college, or get married and begin a new life.
  2. Change is not always bad. Many times the change we dread is the very thing we sometimes need to propel us in the right direction. A new job, new neighborhood, and new friends can help us uncover certain traits and abilities we never knew we possessed.
  3. Change can be as stressful or as smooth as we make it. My perspective on Jayden moving to Iowa can determine my stress level or lack of it. And my stress level can also influence the way Jayden feels about what he was about to do, so if only for his sake, I had to look at this change in a positive light.
  4. Successful past changes. I had many successful changes in the past. Everything seemed overwhelming in the beginning, but once I got used to the change, I even enjoyed it.
  5. Change is a challenge, not a threat. It gives us the opportunity to get out of the same boring routine and grow and develop in ways we never imagined possible.

So far, this article has focused on change in general, but for someone with a chronic illness like type 2 diabetes, what does change mean to you? How do you cope with the new normal —taking medications, going to the doctor regularly, monitoring your glucose level, and just making lifestyle changes? One way you can cope with this type of change is to join my Type 2 Diabetes Network Group. There you will find the help and support you need through networking with other individuals like yourself.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

Posted on by

Physical Self-Care Checklist Infographic

Self-care is very important to everyone whether you are diabetic or not, but if you are diabetic, paying close attention to self-care can help you manage your illness better. The infographic below is a basic self-care checklist you can download, print and keep as a quick reference whenever you need it.

Self-care-infographic-1Download

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

Posted on by

The Ameo Life Promise: Product Review

Do you often wish your supplements were made from natural ingredients, free of chemicals and other harmful substances and that they produce the results they claim to give? If you want products that are gluten friendly, vegan friendly, GMO free, GMP certified and live up to their promise then look to the Ameo Life Promise, a company whose products are independently tested and manufactured in the USA to the highest possible standards.

Ameo Life offers a wide range of products from vitamins and supplements, probiotics, pH balanced gels, soaps, lozenges, and more. I received some of these products in exchange for a review and while I haven’t had them long enough to give a positive review of the multivitamins, I can tell you that they are chelated, meaning they combine 18 vitamins and minerals and are easily absorbed into the body and contain methylated folate, Vitamin C, Vitamin E, and Alpha Lipoic acid.

Some of the benefits of these multivitamins are:

  • Increase energy and stamina
  • Easy to swallow vegetarian capsule
  • Iron-free for gentle digestion
  • Boost nutrient levels

One product that I tried and absolutely love is the Silver Infused Gel with Aloe. This gel contains antioxidants, enzymes, Vitamins A and C and is infused with Aloe. You don’t need a lot of this gel to get that smooth, clean feel when you use it. This Silver Infused gel is designed to rejuvenate and nourish your skin.

Another product I was very pleased with is Ameo’s Charcoal Tea Tree Soap. This soap, which contains essential oil of bergmot and orange, is formulated for all skin types and naturally cleanses the skin. It is also toxin and paraben free. Since I have oily skin, I found this soap left my skin feeling clean and smooth without that harsh, dry feeling other soaps leave. I also love the charcoal smell.

The pH Balanced Alkaline Structured Silver Solution supplement is another product that has garnered a lot of positive reviews . I haven’t used it long enough to form an opinion, however the fact that it’s light, colorless and has no taste encouraged me to try it in the hope that it will help with my digestive problems. This product is designed to cleanse the gut naturally, get rid of bad bacteria, yeast and mold, and support your immune system.

Ameo Life products are all third-party independently tested for quality and efficacy. They are made from natural, organic ingredients and are safe and effective. From my experience with using these products and the rave reviews posted by other customers, I am pleased to recommend them to you.

And now you can win 4 full-sized Ameo Life products when you enter this giveaway:  https://www.blessedfreebies.com/ameo-life-giveaway.html

To purchase go to https://bit.ly/3zWgn8Z

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.

Posted on by

Study: How Diabetes Patients Can Lower Their Risk of Death

You may have heard that walking is one of the best forms of exercise. Now, a study published in Diabetes Care found that walking 10,000 steps per day can lower the risk of death for patients with prediabetes or diabetes, whose blood sugar is not controlled.

The report states that people in the study who were diagnosed with diabetes had a fasting blood glucose higher than 126 milligrams per deciliter (mg/dL). People diagnosed with prediabetes had a fasting glucose of 100 to 125 mg/dL.

The people in the study wore an accelerometer around their waist for 7 consecutive days to count their steps. Over nine years, some of the subjects died. Based on those who survived, researchers concluded that walking nearly 10,000 steps a day was best for lowering the risk of death from any cause for people with prediabetes or diabetes.

If walking 10,000 steps a day seems like too much for you, the study authors suggest you speak to your doctor about giving you a routine that suits your physical ability. Not sure what an accelerometer is or if it’s right for you, how about trying a Fitbit watch? There are many styles with prices and functionalities to suit every budget and every need.

The Fitbit Charge 5 shown in the picture below not only records your steps, it monitors your heart rate, sleep, stress level and even comes with a Daily Readiness Score that shows if you are ready to workout or if you should focus on recovery. If you’re serious about increasing your physical activity and improving your overall health, you owe it to yourself to get a Fitbit.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.