Does Fear Help?

I won’t bore you with the details of diabetic complications.  Here’s the question:  Does having fear of them incessantly pounded into you really help? Most of us know what they are.  We get it.

But it doesn’t change how difficult and  unpredictable the disease is.  Or how frustrating it is to try to manage the beast while full well knowing the possible consequences of failing to do it well enough.

Fear can be counterproductive, as Renza Scibilia discovered.  She tells her story at http://www.diatribe.org/why-scare-tactics-dont-work-diabetes

Help for the Holidays

Holiday meals are like an Olympic boxing match: Each has three rounds.

Round 1 Try not to start the big meal with an outsized appetite. You can start with a breakfast that’s heavy in protein – like eggs and meats. This will digest slowly and leave you with less hunger than carbs will. Staying hydrated also helps because thirst sometimes seems like hunger and the fluids will also help you feel fuller.

Round 2 Dinner is usually loaded with food choices and they’re not all equal. Lots of them have low or moderate amounts of carbohydrate. Carbohydrates have the same impact on blood glucose levels as sugar (1 gram of carbohydrate = 1 gram of sugar). You can eat whatever you want, including tasty high carb foods, but you should limit those and fill up on lower carb choices. Here’s a comparison of typical holiday foods with their carb content per 1/2 cup:

  • Cheddar cheese 0
  • Turkey, ham, beef, fish 0
  • Garden salad (no dressing) 0
  • Dressings (from oil & vinegar to 1000 Island 0
  • Asparagus 3
  • Broccoli 3
  • Green beans 3
  • Squash 3
  • Spinach 4
  • Zucchini 4
  • Cauliflower “mashed potato” 4
  • Carrots 6
  • Broccoli casserole (no bread/cracker topping ) 10
  • Stuffing 11
  • Creamed onions 15
  • Egg nog 17
  • White or sweet potato 20
  • Yams 20
  • White pasta 20
  • Peas 21
  • Brown rice 22
  • Dinner roll 22
  • Macaroni & cheese 23
  • Gravy (from thin to thick) 24-36
  • Croissant 26
  • White rice 30
  • Cranberry sauce 53 Butter, margarine and olive oil have no carbs. Spices are zero to low carbohydrate.
  • Fruit pie (1/8 of 9″ pie) 44
  • Ice cream (1/2 cup) 17

If you fill up on foods you like on the upper part of the list and enjoy those on the lower section moderately you’ll be in a much better position than if you loaded up on the high carb dishes.

Round 3 OK, maybe you overindulged anyway and lost the second round on points. You still haven’t lost the match because it’s decided by average blood glucose levels, not temporary spikes.

You can still win by knocking it down and it’s not all that hard to do. Moderate exercise drops the blood glucose level naturally without requiring medication. Going for a brisk walk will work. You know you’re doing it effectively if you can talk but not sing, so going with others can be fun. If this isn’t feasible, any type of exercise – anything that makes your skeleton move – will help.

You can enjoy a great meal and come out a winner! I plan to.

The Toolbox

Three tools help manage diabetes: diet, exercise and medication.  Some people can do it with just diet and exercise, but most diabetics eventually need medication in addition.

In a nutshell, here’s what the tools do:

    The food you eat determines how much glucose your body must deal with.    

    Physical activity is the magic bullet because It naturally and quickly removes glucose from the blood. ​

    Medication helps the body function closer to normal, but it can’t control blood glucose levels on its own.

The tools work together and a change in one means a change in another. We’re all different and we need to figure out what works for us. It’s a big reason diabetes is so challenging.

What about Food?

Foods aren’t equal.  High carbohydrate foods like table sugar raise the blood glucose level a lot. Meats, fish, eggs and many vegetables raise it minimally, if at all. Eating intelligently is critical to managing diabetes.

You’re more likely to succeed if you eat foods you enjoy.  Nothing is forbidden, but diabetics need to recognize the carb content of what they eat.  Once you know this, there are lots of ways to manage food:

    Eat less of the high carb and more of the low carb.

    Bake with less sugar (you won’t miss it).

    Use sugar substitutes.

    Cook with spices, which generally have no carbohydrate.

Our tastes are different. The challenge is to create a personal strategy with foods that are nourishing, taste good and don’t drive blood glucose levels through the roof.

The Magic Bullet

Exercise recommendations can be daunting.  A typical program recommends 30-60 minutes of exercise per day, a combination of aerobic and resistance training 3-4 days a week, exercising all major muscle groups, exercising at least every other day while working up to five days a week, walking 10,000 steps a day…and more.

Runners and gym rats may not have a problem with this, but others are intimidated and troubled to think they’re doomed if they don’t comply.

If a person with diabetes follows the guidelines, their blood glucose management will improve – no question about it.  But what about those who can’t?

“Exercise” doesn’t necessarily mean sweating, sore muscles and exhaustion.   It can. but it’s helpful to think of it as “anything that makes your skeleton move.”  This includes vacuuming, walking to the store and doing anything that isn’t sedentary.

The more active you are, the more muscle you’ll build. Muscle is a powerful tool for diabetics.  It naturally pulls glucose from the bloodstream without medication and either burns it or stores it for future use.  The blood glucose level (BGL) will drop immediately and it will be easier to manage for about two days, even if you’re relatively inactive.

“More is better.”  The more muscle you have and the more you move the better your BGL will be.  It’s the magic bullet for diabetics.

If you keep it up, you’ll get stronger and become even more active.  The payoff is that your blood sugars will be easier to manage.

Physical activity is free and effective.  It’s a magic bullet for diabetics.

Medication

Type 1 diabetics no longer produce insulin, so insulin is the necessary med.  Digestion destroys it, so insulin is delivered by injection or a port inserted under the skin.

Type 2 cripples the ability to produce insulin so the pancreas can’t control blood glucose levels on its own. Some diabetics manage with only diet and exercise, but the condition is progressive most eventually need meds.

Over 50 medications do various things. They promote insulin production, reduce insulin resistance, induce muscle to absorb glucose and others.  A health care professional is needed to find the best option.

Medication’s effectiveness depends on food intake and physical activity.  Even with medications If you eat lots of carbs and veg out, you’ll have a higher BGL than if you ate smarter and went for a walk.  It’s easy to blame doctors for not prescribing the right medication, but an erratic lifestyle gives them a moving target they can’t hit.

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We have a problem.

Millions of diabetics don’t treat their disease well, if at all. It’s the reason they, their families and everyone who counts on them suffers from the avoidable complications of a manageable disease.

Why is this?

Widespread misperceptions are a big reason. They come from a confused jungle of information that includes old wives’ tales, hucksters who promote “cure” and “reversal” programs, zillions of diet suggestions, inaccurate advice from misunderstood health care providers and others.

They all contribute to an unjustified stigma that criticizes diabetics and blames them for getting the disease.

Bad information leads people to think the disease isn’t all that serious, it’s a killer you can’t beat and everything in between. Clueless diabetics can experience apathy, denial, depression, frustration, fear and shame. All of them hinder good treatment and all are reinforced by a public that is woefully ignorant about diabetes.

This is serious. It’s time to stop the nonsense, fix the problem and cut down on the amputations, blindness, kidney disease and other complications that destroy lives.

Be yourself; Everyone else is already taken.

— Oscar Wilde.

This is the first post on my new blog. I’m just getting this new blog going, so stay tuned for more. Subscribe below to get notified when I post new updates.