Indholdsfortegnelse for Fall 2021 i Diabetes Self-Management

Dear Readers, Autumn is upon us, and with it have arrived all the changes this time of year brings: The weather is cooling down, leaves are turning vibrant colors, and shorts and tees have been exchanged for jackets and sweaters. Eager to usher in the season with some positive changes of your own? Read on. Blood glucose control is the cornerstone of diabetes management, and strategies such as regular monitoring, following a healthful meal plan, and getting regular physical activity are familiar steps that can help keep it in check. But there are a variety of other, less-well-known measures that can help, many of which you can start implementing today. Curious? Find out more in “Lifestyle Hacks for Better Blood Glucose Management” (page 24). If pain plagues your days, you…

Two commonly recommended or prescribed drugs—daily aspirin and the cholesterol-lowering drugs statins—may not be taken by the right proportion of older adults, according to a new study published in the Journal of the American Geriatrics Society. Both daily aspirin and statins have been shown to reduce the risk of cardiovascular events in some people, but they’re not recommended universally. Aspirin is generally recommended for adults with a moderate to high risk of developing atherosclerotic cardiovascular disease (fatty deposits in the arteries) who have a remaining life expectancy of at least 10 years and are willing to take aspirin daily for at least 10 years. This means aspirin is most likely to be recommended for adults ages 50-59, with less evidence to support its benefits for people ages 60-69. People under…

Type 1 diabetes is linked to a higher risk of developing musculoskeletal problems, including conditions like frozen shoulder and carpal tunnel syndrome, according to new research presented at the Diabetes UK Professional Conference (DUKPC) 2021. Researchers at the University of Exeter in England based their findings on an analysis of data from the UK Biobank—one of the largest general health studies in the world—and from FinnGen, a similar large study based in Finland. The researchers used both genetic information and health data to find out whether people with type 1 are at higher risk for a wide range of health conditions. They found that type 1 was likely to play a causal role in developing a range of musculoskeletal conditions, including frozen shoulder, carpal tunnel syndrome, trigger finger and Dupuytren’s…

Q My lab work says that a blood glucose level in the 60s mg/dl is normal, but I’ve always been told that anything below 70 mg/dl is too low. Which is correct? A There is a great deal of debate in the medical/scientific world about the true definition of hypoglycemia (low blood glucose). For anyone at risk of hypoglycemia, including those who take insulin or medications that increase insulin production, the general rule has always been that anything below 70 mg/dl is considered too low and should be avoided. Glucose levels below 70 mg/dl will usually cause the body to produce adrenaline, which leads to the classic symptoms of hypoglycemia (e.g., shaking, sweating, rapid heartbeat, intense hunger). While these symptoms can be unpleasant and disruptive, they are not necessarily dangerous.…

Fall conjures up images of mountains of roasted turkey, fresh-baked pumpkin pie and bright candy apples—none of which are ideal for weight management! Fortunately, though, the season has many redeeming features that can help you get closer to your health goals. Indeed, the good news for people with diabetes is that studies show blood glucose levels are typically lower during the autumn months. Here are a few tips for embracing the fall to accelerate your healthy habits. 1 Recognize and manage mood dips. Experts recognize that, with less daylight and the stress of the looming holiday season, fall can cause mood dips. Being on a strict diet can worsen these dips, making you feel constantly “hangry.” One tried-and-tested weight-management strategy that can help avoid low moods is being mindful of…

Many health conditions are multifactorial, meaning that there’s usually more than one cause, and diabetes is no exception. Most people with type 2 diabetes know how important regulating their carbohydrate intake and getting enough exercise are for managing their diabetes. Recent research has found that other lifestyle modifications can also have a positive influence on blood glucose levels. These modifications involve: • EXERCISE INTENSITY• EXERCISE TIMING• SLEEP• COLD EXPOSURE• GUT BACTERIA What’s more, the impacts of these lifestyle hacks are not limited to glucose control. They will benefit many aspects of your life. If you are curious, read on. You will discover how you can incorporate them into your daily routine. EXERCISE INTENSITY Work a little harder, sometimes. You hopefully have a regular exercise routine. If you don’t, you may…

Do you feel pressure trying to remember everything you need to do to manage both your busy life and your diabetes? You are not alone! Juggling your daily diabetes to-do list along with home and family responsibilities, plus school and work, can overwhelm even the most organized person. Although life is filled with unexpected distractions, we believe you can create systems and strategies that can help streamline your diabetes management. Here are eight surefire tips and tools to help get you started. 1. WHAT’S YOUR STYLE? Recognize how you prefer to remember to do things and tap into the practices that work for you. For example, perhaps you like your reminders fun and visual, so leaving yourself colorful notes on your bathroom mirror (e.g., to remember to check your blood…

5 Tooth enamel is the hardest substance found in the human body. The average American spends 38.5 days brushing their teeth over the course of a lifetime. There are more than 300 types of bacteria in dental plaque. Commercial floss was first produced in 1882. Do these facts have you smiling? Head over to page 28 for tips on how to keep your mouth in top shape. 4 Hiking is the fourth most popular outdoor activity in the United States. Roughly 44.9 million people went for a hike in 2017. This exercise can help improve sleep, combat bone density loss, reduce anxiety and depression, and more. There are more than 12,000 miles of trails in America’s national parks. Take a hike over to the “Curmudgeonly Athlete” (page 17) and learn…

Sugar: Fact or Fiction A lot of misinformation surrounds diabetes, especially when it comes to sugar. How do you make sense of sugar in terms of what types and how much is “allowed”? Let’s clear up some of that confusion and set the record straight. bit.ly/34ce3Kd Hiking for Health If you’re interested in an active autumn, hiking might be just the exercise for you. Don’t be intimidated by the image of backpackers climbing the Rocky Mountains. The reality is that hiking can be as mild or rigorous as you choose. Get our tips for enjoying the great outdoors (and learn more on page 17)! bit.ly/3fuWo5K Type 2 e-Course If you or a loved one is living with type 2 diabetes, you probably have a lot of questions. Whether you’re brand…

Following a reduced-carbohydrate, high-protein diet may provide a variety of benefits to people with type 2 diabetes, including better glucose control and reduced hunger, according to a small study published in the American Journal of Physiology-Endocrinology and Metabolism. The study’s participants were 28 adults with type 2 diabetes, who were randomly assigned to follow either a reduced-carbohydrate, high-protein diet or a conventional diabetes diet for six weeks. The reduced-carbohydrate diet got 30% of its calories from carbohydrate, 30% from protein and 40% from fat, while the conventional diabetes diet got 50% from carbohydrate, 17% from protein and 33% from fat. The researchers found that following a reduced-carbohydrate, high-protein diet resulted in total after-meal glucose elevation (“area under the curve”) that was 60% lower on average, as well as 24-hour glucose…

I’ve always enjoyed hiking, but I especially came to love it during the pandemic because it gave me an excuse to leave my house, breathe fresh air, and enjoy the scenery. If you haven’t hiked before, it’s never too late to begin. Hiking can increase stamina, improve bone density, strengthen leg muscles, strengthen your core, and improve your balance. It can also help you control your weight, improve blood pressure, lower blood glucose levels, and generally reduce the risk of heart disease. A wide variety of fancy gear is marketed to hikers, but all you really need to start out is a lightweight backpack and sturdy, durable hiking boots that fit well. (I remember hiking in old boots that seemed to be made of lead, but there are many lightweight…

Chosen wisely, soup is a great way to sneak in some vegetables, whole grains and even an ounce or two of protein. Homemade soup is generally your best nutritional option, but the reality is that store-bought soups are a mainstay for many of us—they’re quick, convenient and easy to prepare. The downside of store-bought soups? Sodium, and lots of it. Excess sodium contributes to high blood pressure, stroke and heart attack. Luckily, there’s a decent assortment of store-bought soups that are reasonable (and even low) in sodium and that are tasty, too! Choose soups with less than 480 milligrams (mg) of sodium, less than 5 mg of saturated fat, and at least 3 grams (g) of fiber per serving. If possible, look for at least 7 g of protein per…

As you are probably aware, diabetes is best managed with a team approach. Your team includes your diabetes medical providers (physicians, nurse practitioners and physician assistants), diabetes care and education specialists, dietitians, exercise experts, nurses, pharmacists, mental health professionals and, most importantly, you! But did you know that your team should also include dental specialists? It is important to establish an ongoing relationship with a dental hygienist and dentist for your oral health care. Your dental hygienist will conduct a professional cleaning and provide instruction on routine home care and cleaning to maintain or reestablish oral health, while your dentist will perform an oral examination and diagnose conditions such as cavities, gum disease, and yeast and/or fungal infections. As part of your care, you should also receive an oral cancer…

Diabetes is a chronic, lifelong condition, so it’s not surprising that it both impacts and is impacted by so many areas of our lives. It can also be associated with its share of stigma, and people living with diabetes may hear things like “Just do what your doctor says, and it will get better” or “You can change it if you really want to.” These messages can wear us down and leave us feeling hopeless. Similarly, pain can be a chronic, lifelong condition. For some, pain comes and goes, but for others, it is a part of every day. As with diabetes, pain conditions can impact many areas of our lives and can also be associated with stigma. The combination of having to manage pain and having to manage diabetes…

• For iOS, turn on the “LED Flash for Alerts” feature. Go to Settings > Accessibility > Hearing > Audio/Visual. The phone will flash with a bright light when you have a notification (such as a programmed CGM alert).• For Android, turn on the “Flash Notification.” Go to Settings > General > Accessibility > Hearing.• While sleeping (or when you may not be able to look at your device), wear your smartphone on an armband and enable the vibration feature.…

Fasting glucose level, waist circumference and age at diabetes diagnosis are factors that help predict who will develop diabetes complications, according to a new study published in the Journal of Diabetes and its Complications. Researchers looked at a diverse, multiethnic group of 1,587 participants, all of whom had diabetes, in a study called the Multi-Ethnic Study of Atherosclerosis. Participants were divided into eight different groups based on three factors that split participants into two categories each. The first factor was age at diabetes diagnosis, with participants divided based on an age of 45 or younger, or older than 45. The second factor was fasting glucose level, with participants divided based on a measurement of 140 mg/dl or higher, or below this level. And the third factor was waist circumference, with…

Portion sizes matter when it comes to a healthy diet, particularly if you have diabetes. With obesity rates at an all-time high in the United States and around the world, we need to examine not only what we eat but also how much we eat. Odds are, your portion sizes may be larger than they should be. Find out what your portions should look like and how to truly take charge of your plate by taking this quiz. (Everyone is different, so be sure to ask your healthcare provider about your diet and meal portions to determine what is best for you.) 1. True/False: The “plate method” is a strategy that can help you achieve portion control. • True • False 2. Controlling the portions on your plate can: •…

Quility Weighted Blanket For people with diabetes, constant stress and lack of sleep can make it harder to manage blood sugars. A quick and easy way to improve your sleep and banish stress is to use a weighted blanket. Weighted blankets, such as the Quility Weighted Blanket, provide the right amount of pressure on your body—much like getting a good hug. This blanket is made from high-quality, durable materials, including microglass beads and a removable, breathable duvet cover. You’ll feel comforted and relaxed, and you’ll finally get a good night’s sleep without getting overheated. quilityblankets.com Tea Forte Single Steeps Tea Chest Sampler There are so many reasons to enjoy a hot cup of tea. Some are health-related, including a lower risk of heart disease, type 2 diabetes and some types…

What can we do to help manage pain? Prescription medication options can be effective, but they also carry risks and the potential for side effects. Before we look to steroids, opiates, nerve blocks and other medicines and procedures, what can we do to help reduce and manage our pain issues at home? Here are a few suggestions. (Be aware that, because pain can increase blood glucose levels, starting pain management can result in low blood glucose, or hypoglycemia. A reduction in insulin or other blood-glucose-lowering medications may be needed at the start of treatment, so work with your healthcare team to have a plan in place.) Avoid injury. Maintain a healthy weight, since carrying extra weight increases the risk of joint and back injury and pain. Also adopt a stretching…