Everyday Solutions

Taking the first steps

Dietitians have been saying for years that a successful meal plan for people with diabetes should be designed with lifestyle, ethnic background and favorite foods in mind. However, nothing in terms of food choices should be considered off limits—as long as it is mindfully prepared, teamed up with smart food choices and eaten in the right portions.

To help you create a healthier meal plan, here are some things to watch out for:

• Extra salt. You can cut back on the use of salt while cooking and probably not even notice the difference. To help you, keep a variety of seasonings and spices in your kitchen.
• Hidden fat. Start substituting low-fat alternatives a little bit at a time. You do not need a lot of fancy ingredients—just bake with applesauce instead of butter and oil. Use less oil in cooking pans or switch to nonstick kitchenware.
• Extra-large portions. An inexpensive food scale is a big help when you want to get an accurate read on portion sizes. It is easy to eat too much, especially with starches such as pasta, bread and potatoes. Be careful what you put on your plate.

The same adjustments can also be applied to exercise. Make sure you:

• Walk before you drive. Before you grab your car keys, take a moment to consider how combining a little weight-bearing activity, like walking, with something else you have to do can be a healthy alternative.
• Take the stairs. Instead of waiting for the elevator, give yourself a healthy lift by taking the stairs. It is a great way to get exercise and get to where you are going.
• Consider alternatives. If you are overweight, have physical limitations or are not used to exercising, do not assume that you cannot get involved with activities that will increase your strength, flexibility and cardiovascular health. Your doctor can help you identify water activities, seated exercises or enjoyable hobbies that can also promote better fitness.

Remember, every step you take toward living a healthier life helps strengthen your heart, lungs and bones, and will raise your metabolism and your spirits. To read more about diet click here.

Taking the pain out of testing

Testing may not be the best part of anyone’s day, but making the effort has its rewards. By far, the ability to self-monitor your blood sugar is one of the greatest contributions to managing and preventing long-term diabetes complications.

Still, getting into the habit of testing frequently can take some effort. Making it a part of your daily routine—something that you do not have to think about—can help. Here are a few ideas to help you:

• Know when to test. Your doctor will have specific recommendations, but many people test before meals, at bedtime, before driving and before, during and after exercising. Start testing consistently every day, and within a couple of weeks it will become a habit. Do not take the holidays or weekends off. If you are staying up late, eating at odd hours and becoming more or less active than usual, you need to test more than ever.
• Test comfortably. Try pricking the side of your finger instead of the fingertip. The results are just as reliable, but because there are fewer nerve endings on the side, it can be less sensitive. Try warming your hands first to make obtaining a drop of blood easier. If you have developed good control of your blood sugar, you may be able to try alternate site testing (AST), which allows you to test on areas of the body other than your fingertips. Talk to your doctor about AST and whether it may be right for you.
• Choose the right meter. Meters are not all the same—and neither are people. That is why having a meter that fits your lifestyle is so important. It will make the whole testing process easier for you to manage. If you are active, you may want to choose a meter that provides quick readings. If you have limited vision, you may want to choose a meter that features a large-screen display.
• Log it all. If you are going to test, why not get the maximum benefit from it. A detailed log—including the test times and results, as well as an area for other factors, such as exercise, stress or lack of sleep—will help you read the results more clearly.

Read more about blood sugar testing and how your lifestyle can affect your blood sugars in Time to Test. If you would like tips on how to reduce the pain when testing your blood sugar you will find this in Self Monitoring and Pain.

Healthy feet are happy feet

If you have diabetes, spending good quality time with your feet is the key to healthy and happy walking. To help you, here are some tips to keep in mind:

Take time to examine each foot.

After you shower or get ready to go to bed, take a few minutes to examine your feet. Inspect each toe, your heels, and the tops and soles of your feet. Use a mirror, if necessary, to help you see the bottoms. Look for sores, cuts or bruises. Feel for lumps, swelling or changes in temperature. If anything looks out of the ordinary, make a note and share it with your doctor. If you feel pain, call your doctor immediately. It could be a sign of nerve damage.

Treat your feet with loving care.

When you have diabetes, your feet need special attention after you swim or bathe to ensure that they are dry. However, dry skin can also be a problem. Make sure that you always dry your feet carefully, paying extra attention to the spaces between your toes. Your doctor may instruct you to trim your toenails straight across to help avoid injuries or ingrown toenails. Be sure to check the insides of your shoes before putting them on. A rough seam or a tiny rock could irritate your skin. If your feet are cold at night, wear a pair of comfortable socks.

Buy something nice for your feet.

The shoes you buy may be the most important foot-care decision you can make. In addition to style, proper fit, cushioning and stability are all important factors to consider. To ensure that you buy the right size shoes, be sure to go shopping in the afternoon or evening when your feet are usually larger. Always try on both shoes in the pair. After all, no two feet are the same. Lastly, find shoes that you like and wear them. Going barefoot, even at home, is never a good idea.

Making the right choices about alcohol and tobacco

Just like eating a high-fat diet, drinking alcohol and using tobacco products can have serious consequences for people with diabetes.

Alcohol and diabetes

Many people like to enjoy a glass of wine with dinner or a beer with friends. Moderate alcohol consumption may be acceptable as long as you understand how it can affect your blood sugar and any medications you may be taking. If your blood sugar is not under control, alcohol may only complicate matters.

• Your body. When you drink alcohol, your liver automatically changes how it functions. Instead of producing glucose to help regulate blood sugar, it turns to cleaning the alcohol out of your bloodstream. If your blood sugar is already low, you could experience hypoglycemia. Plus, in addition to impairing your judgment, excessive drinking can greatly impact your blood sugar for hours after you have stopped.
• Your blood sugar. Alcohol should be treated like any other food source and considered a part of your meal plan. If you have a drink, make sure you have a meal or snack to keep your blood sugar steady until the alcohol is out of your system and your liver is back to producing glucose.
• Your medications. Some oral diabetes medications do not react well with alcohol. Follow your doctor’s recommendations.

Tobacco and diabetes

Unlike alcohol, tobacco is never a good idea for people with diabetes. The link between diabetes complications and tobacco is becoming more evident. Today, it is widely known that the use of tobacco slows the body’s ability to heal wounds and restricts blood flow. Think about it. Since both diabetes and tobacco increase your risk of circulatory problems, imagine what both of them together will do? You cannot walk away from diabetes, but you can stop smoking.

Suggestions for better sleep

In today’s high-pressure, busy society, it is easy to feel like sleep is one of the things you can cut out of your schedule and diabetes management routine. But the truth is, your body knows how much sleep you need, and you really cannot convince it otherwise.

What if you do not get enough sleep?

In the short term, lack of sleep can impair your concentration, memory and physical performance. Extended periods can lead to mood swings. Plus, researchers have found that too little sleep can suppress the immune hormones that regulate the body’s ability to fight disease. As a result, even a moderate lack of sleep can lead to increased risk of diabetes, high blood pressure, hardening of the arteries or bone loss.

Why is sleep so important?

Some researchers believe that neurons, the cells that make up your nervous system, need time to shut down and repair themselves. Without this recharging, they cannot function at their best.

What if you try to go to sleep, but cannot?

Almost everyone experiences short-term periods of sleeplessness from time to time. So what can you do when those sleepless nights keep you awake?

• Watch your late-night behavior. Alcohol, caffeine or tobacco before bed can keep you awake. Exercise can make you feel more alert, so working out just before bed is not a good idea.
• Wear socks to bed. Because feet can have low circulation—especially if you have diabetes—they can be cold when the rest of your body is comfortable.
• Keep a notepad on the nightstand. If you find that your mind is racing, take a moment to write down your thoughts. Once they are on paper, you can release yourself and relax.
• Talk to your doctor. If lack of sleep is disrupting your daily activity, it may be time to talk with your doctor and find out what he or she may be able to do to help you.
• Use your bedroom for sleep only. Stop using your bedroom to watch television or do work. Make sure the room is as dark as possible, and keep the temperature at a comfortable setting.
• Increase your activity. Exercise more frequently and for longer periods of time during the day, and you may feel more tired at the end of the day.

Staying positive

Did you know that people with positive attitudes actually live longer, are less likely to feel pain and have more energy than those who do not? It is true. How you control your attitude can have a direct impact on your well-being. So how can you take advantage of being an optimist? Here is how:

• Accentuate the positive. Try to look at the bright side of situations, no matter how hard it may seem. For example, if a friend or person you work with does something to upset you, assume it was unintentional and go on with your business.
• Try something different. Step out of your boundaries and try something totally different. Take a class, try a new hobby or learn a new language. Start a new exercise routine or get involved with team sports. Whatever gets you motivated and feeling confident about yourself is a good use of your time.
• Set goals. Challenge yourself to lower your blood sugar, blood pressure and cholesterol, and achieve it. Work with your doctor to set high, but realistic goals, so you know where you want to go.
• Find support from family and friends. Your support network can help you through life’s tough spots. When you are feeling down or stressed out, talk things over with the people who care about you and let them help. You may want to consider joining a diabetes chat or support group online.
• Focus on the results. When starting a new meal plan or diet, think about how much better you are going to feel about yourself—not to mention how it will positively impact your blood sugar levels.