Lifestyle Changes to Help Control Diabetes
Most of these conditions require 10 or more years to develop, but “it’s still worth aggressively managing blood sugar levels to slow the onset of complications,” says Edward Geehr, MD, Lifescript Chief Medical Officer.
Here are 9 tips to keep your readings on target…
“I always tell my patients to spread their food out over the day, keeping carbohydrates consistent,” says Jill Weisenberger, MS, RD, a Virginia certified diabetic educator and Lifescript’s nutrition expert.
“Don’t eat small meals to save up for a big dinner,” she advises.
To help your body regulate blood sugar levels:
- Avoid fasting
- Don’t skip meals
- Know your carb counts
How many carbs per meal are ideal?
“It’s tailored to each individual,” says Weisenberger, who factors in medication, hormones and other key information for each patient.
A typical starting point is 45 grams per meal for women and 60 grams for men, according to the American Diabetes Association (ADA). But some experts now recommend a greater reduction in carbs from the diet.
From there, make adjustments according to your blood glucose readings
Resistant starch – found in some potatoes and beans – bypasses the small intestine, gets metabolized by the good bacteria and then behaves as dietary fiber in the large intestine, Weisenberger says.
“Even after your next meal, your blood sugar will be lower,” she says. “It’s called the ‘second-meal effect.’”
You’ll find resistant starch in a potato that has been baked and then cooled, but not in a warm potato. So a half-cup of potato salad will bring on better blood sugar readings than the same amount of warm mashed potatoes.
Resistant starches are also found in:
- Unripe bananas
- Beans and lentils
- Whole grains, including wheat, oats, rice and buckwheat
- Cold pasta
Can something as simple and inexpensive as beans really help with diabetes control?
Absolutely! says the ADA. That’s because beans are slowly digested, resulting in only a small rise in blood glucose levels.
People with type 2 diabetes who ate at least a cup of legumes (beans, chickpeas and lentils) daily for three months had lower blood glucose (blood sugar) levels, as measured by the A1C test, according to a 2012 Canadian study published in the Archives of Internal Medicine
(An A1C, or glycated hemoglobin test, is a way to measure your average blood glucose levels over a 2- to 3-month period.)
Beans also are an excellent source of folate, which is linked to a lower risk of cardiovascular disease, a common diabetes complication.
Eating 1-3 cups of cooked beans a day will lower total cholesterol 5%-19%.
And if you love the convenience of cooking once and enjoying leftovers for days afterward, it’s easy enough to whip up a batch of homemade lentil stew, 9-bean soup or chili once a week.
Not a big bean eater? Sneak beans into your favorite foods, including:
- Side dishes
But introduce them gradually into your diet, the ADA says. Chew thoroughly, drink plenty of liquids to aid digestion and take enzyme products such as “Beano” to avoid gastrointestinal distress.
For convenience, go for canned beans, which require less preparation time and are as healthy as dried varieties.
Your weight-loss goals don’t have to be enormous either. Some of Weisenberger’s patients have seen improvements in blood glucose readings with only a 5-pound loss, she says.
Poor or limited sleep affects body chemistry, and getting more slumber helps with blood sugar control, Weisenberger says.
Chronic lack of sleep may contribute to the risk of type 2 diabetes, according to a Feb. 2015 University of Chicago study.
Healthy volunteers who didn’t get enough sleep for several nights in a row had higher blood levels of fatty acids, which reduced the ability of insulin to regulate blood sugar, the researchers found.
Lack of sleep is also linked with other health conditions, including heart disease, stroke and cancer.
Aim for at least 7 hours of uninterrupted sleep per night.
Having sleep troubles? Follow these recommendations:
- Sleep in a cool, dark room.
- Exercise early, and not within 3 hours of bedtime
- Go to bed and wake up at the same time each day.
- Don’t look at screens for at least an hour before bedtime, including TV, tablets, cell phones and computers.
The paddle-shaped nopal cactus (also known as “prickly pear”) might reduce blood sugar.
The fruit and stem of the nopal plant may slow carbohydrate absorption and lower post-meal blood glucose readings, according to some preliminary studies. But no large studies have proven if nopal is effective to prevent or treat diabetes, says NYU Langone Medical Center.
Popular in central Mexico, nopal is boiled, grilled, fried or mashed, added to soups and stews, and even eaten raw. It’s a good source of vitamins, minerals, fiber and protein.
7. Banish stress.
When you’re stressed out, your body creates a lot of stored energy – glucose and fat – so cells can use it when called into action.
In people with diabetes, this extra energy doesn’t make it to the cells, so glucose stays in the blood and results in high readings, according to the ADA.
How can you burn off tension?
Yoga and meditation have helped lower blood sugar levels in her patients, Weisenberger says. For even better results, try these practices as well:
- Tai chi
- Deep breathing
- An attitude of gratitude
- Positive thinking
- Giving yourself pep talks
Not your thing? Then create your own stress-relieving routines, such as:
- Learning a craft
- Starting a hobby
- Exercising or stretching to music
- Taking a warm bath or shower
- Watching a movie
Exercise normalizes blood glucose in people with type 2 diabetes (but not type 1).
“In type 2, exercise helps improve insulin resistance,” says James G. Beckerman, MD, a cardiologist in Portland, Ore. “The end result is lower blood sugars.”
But exercise is important for both types of diabetes because it helps prevent heart attack, stroke or diminished blood flow to the legs.
Because exercise can immediately reduce blood sugar levels in people with type 2 diabetics, work with your health care team to determine the right amount of activity and timing for insulin.
A combination of strength-building resistance and aerobic exercise may be the most beneficial, Dr. Beckerman says.
[Check out more ideas in Kathy Smith’s Exercises for Diabetics.
We’ve all heard that breakfast is the day’s most important meal. This is especially true for those who have diabetes. After fasting 8-12 hours, your body needs food to balance blood sugar levels and injected insulin from the previous night.
A high-protein breakfast may help women maintain better glucose control, according to 2014 University of Missouri research.
In the study, women aged 18-55 years old consumed meals with similar calories, fat, and fiber contents — but differing amounts of protein. Researchers monitored the amount of glucose and insulin in the participants’ blood for four hours after they ate breakfast.
The best breakfasts contained 39 grams of protein and led to lower post-meal glucose spikes than the meals with less protein, the researchers found.
Besides, eating breakfast can help overweight people with type 2 diabetes shed extra pounds. Of the 4,000 participants In the National Weight Control Registry who maintained at least a 30-pound weight loss for about 5.5 years, almost all said they ate breakfast daily.
How Much Do You Know About Diabetes?
In the United States alone, 29.1 million people have diabetes. And 8.1 million of them don’t even know it. Unfortunately, misinformation about diabetes is rampant – and mixing up the facts about this disease can have dire consequences. Test your knowledge with our diabetes quiz.
Just another few days to Christmas and then its Happy New Year, I want to thank everyone whom have been following and reading my reviews and post on life rambling for all this years, also I want to take this opportunity to say MERRY CHRISTMAS and HAPPY NEW YEAR to all you readers out there. As for me, I am ending my new year by keeping much to myself and staying low. I have not posted or done much video as much as I would like to end the year with but I do want to kick it up a notch for the coming 2016
I would like to thank LANEIGE Singapore for sending me the following products (hope they think I was good looking and not looking at my post and thinking YIKES this guy’s oily face sure need our product) I sure hope its the former. Thank you for the early Christmas surprise.
As you know they have recently release their latest HOMME range which is a fuss-free skincare regime,it is a two-step skincare to help busy people or who travels often by not having to bring so many products on hand and I have to say the Oil Control Cleanser and Oil Control Water Lotion is amazing. Now I can’t wait to try all their other products. Do read on to see what my thoughts are on the two following product
The box has a nice metallic color and it sure does have a masculine feel to it, just holding on to it makes me feel MANLY! never though the Korean to be innovative as well, If you look at the packaging there is a perforated line on the side and it actually opens up from there and instructions in Korean and English are well placed for your reading pleasure.
First off let me talk about the oil control cleanser, it is actually a scrubbing cleanser which is made to clarifies the skin surface by removing excessive sebum and dead skin, I am pairing this with my Clarisonic Mia2 which give it a double boosting action
Firstly when you squeeze out the cleanser you will see blue bits which is the beads of the cleanser and it acts as a scrub, you can instantly feel the minty smell it gives off once you splash it on your face, but it was the “AFTER” effect that I love most. It made my skin felt tight, fresh and had a new bounce to it, or maybe it is the jojoba oil moisturizer ingredient that is in this cleanser
Isaac’s 2 cents worth and Product Rating ( 4.75 out of 5 cleanser ) This is worth purchasing
Since this is a two step product which comes together in a pair, I have the liberty to try it both at once, when I opened this water lotion, there was a separation of lotion and water therefore the instruction clearly states SHAKE IT WELL.
I am comparing this to the current product that I use which is the SKII men’s facial essence which is pretty similar in consistency, just that the other one has Pitera and also am using it cause my whole family is using that brand.
I will try my best to describe the fragrance of this product to you, it has this really luxurious silky smell to it, think of you in a luxurious soapy spa with freshness of the morning grass, well anyway it sure smells DARN GOOD.
All you need to do for this product is after the cleanser you splash a good amount maybe the size of 50cents worth and dab it all over your pretty face. LANEIGE claims this product contains the “Golden Ratio” of one part lotion to 11 parts toner.
The whole idea of this lotion is to control your facial oil and mine sure has it’s own oil collection station on every side of my face after lunch or so, using this product really helped me tone down my shine and darn that smell is so good. I would just buy it and pour all over my body just for that smell. Just want to say that this product works like it said it would.
Isaac 2cent’s Product rating ( 4 out of 5 oil cleaner) I would have given it higher if it was not for the price
LANEIGE Oil Contol cCeanser sells for SGD $28 and Oil Control Lotion sells for SGD $48
Brands I have used: SKII, KIEHLS, LABS, L’Oreal, Shiseido
Making plans for the weekend? Why not join the letsmove program by 100Plus at Kallang Wave Mall to kick start an active lifestyle!
Take up our treadmill challenge and see how far you can run in 10 minutes. If you manage to hit 1.5km, you’ll score yourself a free Soleus fitness tracker!
What’s more, S$10 will be donated for every km to SportCares.
Venue: Kallang Wave Mall
Level 1, in front of Climb Central
Date: 28 Nov Sat – 29 Nov Sun
Time: 11am – 8pm
Find out more at www.letsmove.com.sg
Singapore 13 September – Presented by Hong Leong Foundation, the charity arm of Hong Leong Group, Singapore Children’s Society annual fund-raising walkathon “Walk for Our Children” attracted a record of 10,000 event participants and raised $800k to further the Society’s mission of bringing relief and happiness to children in need.
In pledge of their support for the cause, Hong Leong Foundation together with Hong Leong Group Sports & Recreation Club (HLGSRC) gathered a strong contingent of more than 1,420 staff participants and their families to participate in the walkathon.
Mr Kwek Eik Sheng, Alternate Governor of Hong Leong Foundation says: “We want to help Singapore Children’s Society reach out to needy children and try to ensure no one falls through the gaps of the society. We hope our actions will inspire those around us to contribute and make a difference in our community.”
Held on 6 September 2015 at Palawan Beach, Sentosa, Guest-of-Honour Mr Lim Hng Kiang, Minister for Trade and Industry, officiated launch of the three-kilometre walkathon. Participants of the walkathon were treated to an exciting carnival and fringe activities to encourage family bonding. Hong Leong Group’s annual Family Day is also held at the same time.
“This year’s Walk for Our Children is the largest to date,” says Mr Alfred Tan, Chief Executive Officer of the Society. Over 700 volunteers signed up for the event, exceeding the Society’s initial target of 500.” The amount raised was also the highest to date for this annual event.
Other partners of Walk for Our Children 2015 include attraction partner KidZania Singapore, venue partner Sentosa Development Corporation, event partners Ministry of Social and Family Development and American Association of Singapore, and supporting organisations Tote Board and Singapore Pools.
Just last weekend the PUMA 24-Hour Trainathon took place in Singapore. Challenging participants to endure training for 24 hours no matter what it takes, the Trainathon saw the teams overcome a series of individual and cooperative challenges that put their strength and endurance to the test.
The competition commenced at noon on Saturday, with the top three teams proceeding to the finals after four grueling elimination rounds that span across 23 hours. The three finalists took on the final challenges with extreme determination and endurance, with the team of Benedict Pang, Damien Sim, Douglas Soh and Lynnette Koh emerging victorious. The Trainathon Singapore champions took home the grand prize of SGD1000 cash, SGD1000 worth of PUMA merchandise as well as a paid trip to Hong Kong to compete in the Trainathon finale, while both runners-up walked away with SGD800 worth of PUMA merchandise.
“The 24-hour Trainathon is definitely a physically and mentally challenging event that pushed participants to their limits. It was amazing to see all them working together as a team and giving their absolute best throughout the challenges no matter what,” said Gabriel Yap, Head of Marketing PUMA South East Asia. “I would like to congratulate the winning team and I wish
them all the best as they strive to outdo themselves at the Trainathon finale in Hong Kong later this month!”
The 24-Hour Trainathon celebrates PUMA’s second Forever Faster brand campaign, which focuses on Training and features elite ambassadors Usain Bolt, Rihanna, Sergio Agüero and Arsenal Football Club as well as the new PUMA IGNITE XT high-intensity training shoe. Swapping excuses for endorphins, PUMA challenges individuals and teams to put more energy into training and train to be faster, stronger, fiercer. No matter what.
Retiree William Gan, 69, used to suffer from back pain as well as numbness and pain in the left leg.
These problems surfaced about 18 years ago and he bore with the pain.
However, it got worse with time.
The pain he suffered in his left leg at night would spread to the other leg and he sometimes could not sleep.
Once, it was so bad he had to ask a doctor to make a house call and give him an injection.
At one point, the numbness in his left leg would hit him so often that he would have to rest two or three times by the road while making the five-minute walk from his house to the bus stop.
His wife kept asking him to seek help for his degenerative disc disease, which results in back pain from natural wear and tear on the spinal column and spinal disc.
Three years later, he did. The orthopaedic surgeon he saw recommended surgery but warned that it could leave him wheelchair-bound.
“My daughter was just three then. I couldn’t take the risk, so I said no,” Mr Gan told Mind & Body.
“I asked to be referred to the pain clinic instead. The doctor gave me a muscle-relaxant jab. I thought I had found an angel but she wouldn’t give me another one after the effect wore off.”
He then saw a physiotherapist and did stretching exercises, which gave him temporary relief.
Things changed about 15 years ago when he sought help at Changi General Hospital.
Dr Ng Chung Sien, now the programme director of Exercise is Medicine Singapore, gave him an exercise prescription and sent him to the physiotherapist.
“Apart from stretching, I did core strengthening exercises and, within six months, I could feel the difference. I had less pain,” said Mr Gan, who wore a back brace when he did the exercises.
“I was very interested and I went back to the doctor to ask a lot of questions. I continued with the exercises and was cured within two years.”
The core strengthening exercises, such as planks, that Dr Ng prescribed helped Mr Gan build his core muscles to take the load off his injured lower back.
Today, he continues to do these exercises, as well as jog and brisk walk regularly.
Taken from The Straits Times