Posts Tagged ‘blood sugar’

THE TYPE 2 DIABETIC DIET AND EXERCISE PLAN

Friday, September 25th, 2009

When someone has diabetes mellitus, revamping how one eats and exercises is a must.  There are now numerous medications that can be taken to lower blood sugar levels.  Still, medications alone may not do the trick.  Making sure that blood sugar levels are under control requires discipline and commitment.  Discipline is needed to formulate a good diet and exercise routine, and commitment to stick to that routine no matter what.

The diet of people with type 2 diabetes must be individualized, making sure to take into consideration nutritional requirements, as well as personal level of comfort of the changes the patient is willing to make at that time.  A full adjustment to a new diet plan may take some time, so incorporating gradual changes to meal plans can be easier.

The content of the diet is very important.  There is now a listing of different food items with their glycemic index (GI) or sugar content.  Diabetics should always make sure to have foods with low GI.  A diet rich in natural fibers are also good choices for diabetics.  These foods include whole grains, fruits and leafy vegetables.  There are also now several food items for the diabetic diet that have low GI , and have an added effect of lowering blood sugar levels.

Another recommendation is to have alternative sources to animal proteins.  The kidney function of diabetics do not metabolize proteins as efficiently as normal kidneys, and animal protein can bring too much stress on already compromised kidney functions.  Protein from plant sources such as beans and nuts are better metabolized by the body.

When it comes to exercise, first make sure that there are no other underlying or concomitant diseases that can compromise the function of the heart.  To be safe, it is best to first consult a physician so he/she can give advice on the type of exercises the person can do.  Some diabetic complications, such as eyesight problems and nerve damage, can limit the exercise a person can do.  It is wise to individualize an exercise routine according to the patient’s current health status.

If the person has been inactive for a while, start out with light exercises such as brisk walking or light aerobics.  For those who are overweight or with joint problems, swimming is a very good option as this exercise has very low impact on the joints.  In general, it is recommended to have physical activity three times a week for 30 minutes per day.  It has been shown that moderate exercise can eventually improve the body’s response to insulin.

It must be remembered that diabetics are already on medication that lowers their blood sugar levels.  Therefore, any diet and exercise plan must be carefully planned out and monitored so the patient will not have too low blood sugar levels that can be a medical concern as well.  Keeping in mind these tips on diet and exercise can surely help diabetics cope with necessary changes.

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Early Warning Signs of Diabetes

Thursday, September 24th, 2009

More and more Americans get diagnosed with diabetes and pre-diabetes because of genetics and unhealthy lifestyle choices. Once you are aware of the earliest warning signs of diabetes, you can take charge of your health and avoid the debilitating consequence of this lifelong disease. But before we discuss the early warning signs of diabetes, we need to understand what diabetes is.

Diabetes is a condition where the body fails to produce or use insulin, a hormone produced by the pancreas that converts glucose or blood sugar into energy.  There are two types of diabetes: type 1 diabetes, where the individual cannot produce insulin, and type 2 diabetes, where the individual does produce insulin by the body does not respond to it. If left untreated, both types of diabetes can damage your kidneys, eyes, and cardiovascular system.   In severe cases, diabetes can lead to strokes, blindness, kidney failures, and amputations. But it’s never too late to prevent these from happening if you catch the disorder early enough. As soon as you see these earliest warning signs of diabetes, get yourself examined by a doctor and take the necessary preventive measures.

Constant thirst and frequent urination – You go to the bathroom and urinate more frequently than normal. Frequent urination dehydrates your body, which makes you unquenchably thirsty.  Frequent urination and constant thirst are the most common early warning signs of diabetes.

Fatigue – Pre-diabetics and diabetics often feel exhausted because the cells and the brain does not receive enough fuel, even though there is a lot of glucose and insulin in the bloodstream.

Blurred vision – Did you know that the eye lens shrinks and gets distorted as your glucose levels rise and fall? This is why blurred vision is another common early warning sign of diabetes.  The human eye is unable to adjust quickly to the changes occurring in glucose levels.

Frequent infections and slow healing of wounds – White blood cells – the blood cells that protect the body from pathogens and infection – don’t work as efficiently when blood sugar levels are too high. When white blood cells fail to work, bacteria and pathogens thrive, making you prone to infection. Observe any wounds you might have and see how long it takes for them to heal.  If a shallow scratch is still raw after a week, it is likely that you have diabetes or pre-diabetes.  Women also tend to experience yeast infections as an early warning sign of diabetes.

Tingling and numbness in feet or legs – This symptom of diabetes is caused by a complication known as neuropathy, or nerve damage. Neuropathy takes years to develop, and this symptom indicates that you have had undiagnosed diabetes for a long time. 

Stroke and heart disease – For individuals over 45, these dangerous early warning signs often appear before they get diagnosed by diabetes.

The earliest warning signs of diabetes can also be symptoms of an entirely different health problem.  If you experience any of the symptoms above, it would be wise to get checked up by a doctor to find out what is causing these problems.

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BLOOD SUGAR LEVEL VALUES and DIAGNOSING DIABETES

Wednesday, September 9th, 2009

These days blood sugar test or blood glucose test is a common and convenient procedure done for people who are suspected to have diabetes or those who are at a high risk of having this disease.  Once diagnosed with diabetes, regular monitoring of blood sugar levels is of utmost importance.  Remember that the level of glucose on the blood cannot be determined based on symptoms alone, that is why a reliable way to measure blood glucose is necessary.

Normally, when we consume food, especially those high in sugar and carbohydrates, the body keeps the sugar balance through the action of the hormone insulin.  Insulin, from the pancreas, acts to lower blood sugar levels.  However, among diabetic people, they either have poor insulin production (Type 1) or resistance to the effects of insulin (Type 2).

So when tested, what is the normal blood glucose level?  Actually, rather than just a normal value, there is a normal range. The acceptable range is also different for the different methods of measuring blood glucose levels. There are currently different tests for measuring blood sugar.  One example is the fasting blood sugar test, wherein the patient needs to have no food consumption for at least 8 hours prior to taking a blood sample for analysis.  Results should range from 70-99 mg/dL to be considered normal.  A value ranging from 100-125 mg/dL is called impaired fasting glucose which means the patient has a high likelihood of having diabetes in the future. If on at least two occasions, the results are greater than or equal to 126 mg/dL, the patient is diagnosed with diabetes mellitus.

There is another test called random blood sugar test that can be taken anytime regardless of the last food intake. This time the target value should be below 200 mg/dL.  If above that value, and in the presence of symptoms, diabetes mellitus is the diagnosis.  Pre-diabetes may also be detected if the random blood sugar value is from 140-199 mg/dL.    A blood test called oral glucose tolerance test wherein a patient is asked to drink a solution containing 75mg of sugar after a period of fasting.  Two hours later, a blood sample is taken and analyzed for its sugar content.  The desired value should be below 140 mg/dL.

The diagnosis of pre-diabetes, impaired fasting glucose, or impaired glucose tolerance all indicate that the patient is a high-risk candidate for having diabetes.  Therefore, advice on a healthier diet and lifestyle must be stressed to prevent the progression of the condition.  Blood sugar testing does not end with diagnosis of diabetes mellitus alone.  Among diabetics, proper monitoring of blood glucose is a must as keeping it within normal levels will be a very important way of preventing diabetic conditions that affect the kidneys, eyes, heart and blood vessels.

If you suspect you have diabetes, or if you have a strong family history of the disease, it is best to consult a physician so he/she can order the necessary tests.

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10 Things You Should Know If You Have Diabetes

Wednesday, August 5th, 2009

Diabetes currently affects more than 280 million people worldwide, including 6% of the United States’ entire population, and is estimated to double by the year 2030. Diabetes is a serious condition, but by choosing healthy foods, being physically active, and monitoring blood sugar levels, you can greatly reduce your risk of developing the complications associated with diabetes.  Here are some helpful tips for living well with this disease:

1. Take a walk

Walking regularly can help make your body more sensitive to insulin, increase weight loss, and give you better control of your blood sugar levels. Not only is it easy on your muscles and joints, but it rarely causes low blood sugar. Other modes of exercise, such as cycling, swimming, jogging, aerobics, and weight lifting can also be included in your exercise plan.

2. Take good care of your feet

Tending to your feet is essential in maintaining an active, healthy lifestyle. Your feet are vulnerable to poor circulation and diabetic nerve damage, making it easier for you to sustain injuries that do not heal and get infected. Be sure to wear well-fitting, comfortable shoes and socks, and be sure to check your feet at the end of each day to look for cuts, blisters, or other skin irritations.

3. Know high blood sugar symptoms

The symptoms of hyperglycemia differ for everyone, but, generally, if your blood sugar is high, you will:

  • Have to urinate more frequently
  • Feel extremely tired or will lack energy
  • Feel hungrier or thirstier than usual
  • Have blurry or distorted vision

Regulating your blood glucose levels is critical to living healthy.  Hyperglycemia puts you at risk for heart problems, infections, stroke, vision impairment, amputation, kidney disease, and sexual problems.

4. Lose weight

Being overweight makes blood sugar control especially difficult since this causes resistance to insulin. Excess weight may also raise your blood pressure, making you more prone to kidney disease or stroke.

5. Always carry healthy snacks

Carrying healthy snacks can help you avoid unhealthy alternatives, such as junk food or fast food, and can significantly reduce the chance of developing hypoglycemia. Choose wholesome snacks with 15 grams of carbohydrates or less per serving, particularly whole grain foods, fruits, and vegetables.

6. Understand that sugar-free foods are not calorie- and carb-free

While a food labeled “sugar-free” must have less than 0.5 grams of sugar per serving, it could still contain calories and carbohydrates. Sugar-free pudding, for example, contains 0 grams of sugar per serving, but still has 70 calories and 6 grams of carbohydrates.

7. Limit alcohol

Alcohol will interfere with your body’s ability to produce blood sugar. While a minimal amount will generally not cause low blood sugar, too much can result in low blood sugar, or hypoglycemia.

8. Get an annual eye exam

Diabetes is the leading cause of blindness in the United States; however, many eye problems are treatable if detected early. People with diabetes are also prone to developing cataracts or double vision. An annual eye exam by a doctor who specializes in diabetic eye disease is the best way to detect eye problems in the early stages when they are most easily treated.

9. Be especially cautious about blood sugar during pregnancy

Babies born to diabetic mothers have greater risks for birth defects and stillbirth. However, many problems can be averted if you maintain near normal blood sugar before and during pregnancy. It is most critical to control your blood sugar during the first 12 weeks of pregnancy when the baby’s organs are forming in order to reduce these risks.

10. Employ a good healthcare team

Having a competent and compassionate healthcare team is the best strategy to manage diabetes.  Your family physician, a diabetes education nurse, and a nutritionist are all core members of your team and can help you live healthy with diabetes.

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The Best Diets for Diabetics

Wednesday, August 5th, 2009

When one has diabetes, it is important to consider which foods fulfill the essential nutritional needs to maintain a healthy life.  The best diet for diabetics is generally similar to the kind of healthy eating that is suitable for everyone. Like the general population, people with diabetes need to focus on whole foods that are both rich in nutrients and high in fiber.  This includes virtually all plant foods, most dairy products, lean meat, and poultry, as well as fish.  However, there are two main forms of diabetes, and while both types benefit from these whole foods, each has different nutritional goals that need to be met to ensure the healthiest way of living.

With type 1 diabetes, studies show that total carbohydrates have the most effect on the maintenance of blood sugar control and the amount of insulin needed. Without a proper balance of insulin, carbohydrate intake, and physical activity, there can be radical changes in blood glucose levels. Additionally, if you have type 1 diabetes and are on a fixed dose of insulin, the carbohydrate content of your snacks and meals should be consistent on a day to day basis.  In regards to children with type 1 diabetes, weight and growth patterns have proven to be useful in determining if they are getting enough nutrition in their diet.

When dealing with type 2 diabetes, the focus is primarily on weight control since 80 – 90% of people with this disease are overweight. A meal plan with reduced calories, an even distribution of carbohydrates, and healthier monounsaturated fats can help improve blood glucose levels.  Examples of foods high in monounsaturated fat include peanut butter, walnuts, and almonds, as well as other nuts. These can be substituted for carbohydrates, but because these foods are high in calories, portions should be relatively small.  In many cases, moderate weight loss and increased physical activity can control type 2 diabetes, although some people may require oral medications or insulin in addition to lifestyle changes.  For children with type 2 diabetes, meal plans should be recalculated often to account for the child’s change in calorie requirements due to growth. Moreover, it is best to serve children three smaller meals and three snacks in order to meet calorie needs.  Changes in eating habits and increased physical activity help reduce insulin resistance and improve blood sugar control. It is also important to note that during times of excessive sweet consumption, such as holidays or birthday parties, children may still continue to eat sugar-containing foods, however, their daily amount of pastas, potatoes or rice should be eliminated to maintain an appropriate balance between calories and carbohydrates.

For both types of diabetes, here are some general guidelines to follow to create the proper balance between carbohydrates, protein, and fat:

Carbohydrates

Carbohydrate choices should come from whole-grain breads or cereals, brown rice, beans, pasta, fruits, and vegetables. Increasing dietary fiber is a general guideline for the entire population rather than specifically for people with diabetes. Because carbohydrates vary in their calorie content, they essentially affect weight and blood glucose control.

Protein

Protein intake should be approximately 15 – 20% of total calories. Proteins that are low in fat are recommended, such as non-fat dairy products, skinless poultry, legumes, fish, and lean meats, with portion sizes being no larger than a deck of cards.

Fat

Reduce the amount of dietary fat. Less than 7% of calories should come from saturated fat, which raise LDL (”bad”) cholesterol.  Dietary cholesterol should be less than 200 mg per day. Additionally, intake of trans-unsaturated fats, which are more commonly known as partially hydrogenated oils, should be minimized. Reduction of fat intake may help contribute to weight loss.

Sugars

Limit sources of high-calorie and low-nutritional-value foods, including those with a high content of sugars. Foods containing sugar should be substituted for other carbohydrate sources (such as potatoes) rather than merely adding them on to the meal.

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Exercising Tips for Diabetics

Wednesday, August 5th, 2009

Exercise is essential for any diabetic since it not only lowers blood sugar, but also improves the ability of the body to use glucose. Aside from dieting, it is the most important thing you can do to help yourself fight diabetes.  There are three basic types of exercises to aide in controlling the disease: stretching, aerobic, and anaerobic.

Stretching

Stretching should take place both before and after exercise.  It involves holding positions that lengthen the muscles and is considered an exercise on its own because of the various benefits it provides.

Advantages of stretching:

  • Improves posture
  • Improves circulation
  • Improves flexibility
  • Improves equilibrium and coordination
  • Relieves stress
  • Can reduce lower back pain

Aerobic Exercise

Despite what physical condition you are in, there is an aerobic exercise suitable for you since aerobic exercise can be done at various levels of intensity. This is the type of activity where you exercise without becoming short of breath. It allows you to perform continuous and rhythmic movements of the major muscles in the arms, legs, and hips to get your heart pumping and your lungs working while maintaining the ability to breathe in as much oxygen as your body requires.  Aerobic exercise is often associated with being a “fat burner.” This is because after about 20 minutes of aerobic exercise, the body begins to use its stored fat as fuel, and if done regularly, aerobic exercise can help speed up your metabolism.

Types of aerobic activities include:

  • Walking
  • Running
  • Dancing
  • Jumping rope
  • Biking
  • Stair climbing
  • Swimming
  • Water aerobics
  • Basketball
  • Roller skating

Doctors recommend 30 minutes of aerobic exercise each day to stay healthy and fit.  Exercise should begin at levels of low-intensity and can gradually increase over time.
Advantages of aerobic exercise includes:

  • Cardiovascular benefits Increases stamina and energy
  • Increases good (HDL) cholesterol
  • Helps you sleep
  • Relieves stress
  • Helps regulate and reduce body fat
  • Psychological benefits

Anaerobic Exercise

Anaerobic exercise is exercising to the point where you become out of breath. This occurs when your body needs more oxygen than you are able to supply.  Generally, it consists of short bursts of energy followed by rest periods, working one part of the body at a time.  Although you will become tired quickly, you will also use up blood sugar. This is also known as “resistance exercise” as one performs movements against resistance with the focus of increasing muscle mass, which assists you in using more calories and  leads to a decrease in insulin resistance.

Types of anaerobic activities include:

  • Sprinting
  • Weight lifting
  • Push ups
  • Sit ups

Advantages of anaerobic exercise includes:

  • Increases insulin sensitivity
  • Lowers blood pressure
  • Raises “good” cholesterol levels and lowers “bad” ones
  • Increases strength of bones, joints, and muscles
  • Lowers overall blood sugar readings
  • Increases muscle mass over fat to help lose inches

Remain Hydrated

Be sure to drink 16 ounces of water one hour before exercise, 8 ounces 15 minutes prior, and 4 ounces every 15-20 minutes during exercise. Since exercise can cause significant fluid loss, staying hydrated is especially important when you are out in the sun. Be sure to choose your beverage wisely, staying away from caffeine, and only drinking sports drinks when exercising more than an hour or if the weather causes you to sweat more than normal.

Pay Attention to Your Feet

Wear comfortable and well-fitting shoes and natural-fiber socks. Check your feet before and after activities for any potential damage such as cuts, sores, or blisters.

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How to Manage Blood Sugar through Diet Control with Type 2 Diabetes

Wednesday, August 5th, 2009

Being diagnosed with type 2 diabetes can be devastating. Diabetes is a serious disease with no cure, however, it is treatable and those who have it have the ability to lead healthy, normal lives. When you are diagnosed with type 2 diabetes, it is important to understand that it can cause devastating and potentially life threatening illnesses if not treated properly; therefore, it is necessary that you are willing to make lifestyle changes.  Aside from exercise and medication, it is possible to manage your blood sugar levels through diet control.

Most people are generally raised on three square meals per day with a snack in between; however, it is recommended for type 2 diabetics to eat six smaller meals throughout the day, allowing room for snacks that fit within their daily allotted amount of food.  Many physicians recommend that their diabetic patients speak with a nutritionist to make healthy choices in regards to what specific foods should be consumed, and he or she will assist you in planning a low carbohydrate diet, as well as monitoring your blood sugar to help regulate the disease.

Sugar, starch, and dietary fiber are the three main types of carbohydrates. Sugar and starch are what increases the glucose in the blood, and dietary fiber is a necessity for our bodies. Grains, beans, fruits, and dairy products all have carbohydrates, so be sure to consult your physician to discuss the right amount of carbohydrates for you. A low carbohydrate diet is important since carbohydrates can increase the glucose levels in the blood. The normal blood sugar range runs between 70 to 140 mg/dl. The glucose levels assume a higher reading just after consuming a meal, and go down as time passes. Diet control is essential to managing these levels and to live healthy with type 2 diabetes.

The following is a list of recommended food for type 2 diabetics:
Vegetables with higher fiber content are recommended, especially when eaten raw, since fiber content does not allow fats and blood glucose to deposit in the blood flow. The micro level fiber molecules flush out the saturated fats and glycogenic bonds as waste products from the body and consequently lower blood sugar levels.

Beans, particularly kidney beans and soy beans, are rich in protein and low in starch which aids in reducing diabetes urine sugar.

Onions, raw or cooked, is another healthy choice since they reduce the sugar levels in blood.  The more onions are eaten, the faster it helps lower blood sugar.

Fruits that contain nuts, such as guava and red grapes, are good sources for controlling blood sugar. The amino acids in fruits help lowers blood glucose.

Meats, which include beef, pork, and poultry, are essential to eating healthy and managing blood sugar levels.  Seafood is especially healthy and should be eaten often.

The following is a list of foods to avoid for type 2 diabetics:
Food with increased sodium salt will flag up your blood pressure and is relatively bad for your health. Instead, try to eat non-sodium or low sodium foods, making sure to avoid chips, crackers, canned foods like soups and sardines, and processed or preserved meat products.

Fats are highly harmful in causing cardiovascular diseases for diabetics. It is advised to consume low-fat food only, avoiding dairy products like cheese, butter cakes, and solid vegetable fats since all of these foods contain saturated fats. Chicken preparation with skin should also be avoided.
Butter and margarine should be replaced by canola or olive oil. Choose skimmed, low-fat, or non-fat milk, and yogurt instead of milk products with full cream.
Fried foods are prepared by being dipped in oil or butter which can add a harmful coating to your cardiovascular system.  Instead, prepare foods by either boiling or baking.

Sugars can increase blood sugar levels and should always be limited.  Avoid chocolate and cake or any other sweetened treats, as well as soft drinks and fruit juices as they contain high sugar content.

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