Diabetes Support Group Meets Thursday, August 17th

August 10, 2017

The TalkDiabetes Support Group is meeting Thursday, August 17th at 6:30pm in the Great Room at the Hyland Education and Training Center.

Bring your game face because we will be playing a diabetes-related version of BINGO! Come and try your luck getting five in a row up, down, across, or diagonally; hopefully you’ll learn a thing or two about managing diabetes in the process.

To register, call 314-ANTHONY or Click HERE


Motivation to Exercise

August 1, 2017

Written by: Alison Brinker, RD, LD, CDE

We are always being told how important it is to exercise no matter what our age or gender. We should be doing something within our limitations to keep our muscles active. The American Diabetes Association recommends 30 minutes of moderate-intensity exercise 5 times per week. Exercise helps with blood sugar control. It can also improve cholesterol levels and blood pressure. Exercise builds muscle and burns calories to help with weight loss. I could go on for hours about how important it is for a person to exercise. I see people in my office every day with good intentions, but I realize it all comes down to staying motivated. If you don’t like to exercise, most likely you won’t. You may for a few days or even weeks, but making it a part of your lifestyle is when you see the real benefits.

Mix it up: If you are bored with your exercise routine, try to change things a bit. Change where you go to exercise, the type of exercise you do, or change the intensity. This will often mean you will use new muscle groups, so take it slow at first. This may be the perfect opportunity to try a new dance class or martial arts class. Incorporate resistance training or weight lifting and stretching for variety.

Monitor blood glucose: Checking your blood sugar after exercise will show you the benefit directly and may be the motivation you need to keep active.

Exercise with a partner: Some people are motivated by competition. Make your daily steps a “race” with a friend or family member using a pedometer or step counting device. Finding a friend to exercise with can make it more fun too. It can also make you more accountable. For example, if you are meeting someone to take a walk in the park, you won’t be as likely to skip it when you know someone is waiting for you.

Reward yourself: Rewards are a great way to boost motivation. When you reach an exercise goal, get a massage or buy a new tool for a hobby. Buy some new clothes to fit your slimmer shape or even new exercise clothes that you will be excited to wear. Don’t reward yourself with food which may raise your blood sugar and take away from your exercise benefits.

Consider the benefits other than better diabetes control: Exercise not only helps with diabetes control, but it can help with chronic pain related to some types of arthritis. It can also help reduce weight, and it can help reduce risk of cardiovascular disease by raising good cholesterol. Exercise is a great stress reliever and can help improve mood and decrease depression. Exercise can make us feel better overall. The more exercise you incorporate into your daily routine, the easier it will become for you to do other activities such as playing with your kids or grandkids, bending down to pick something up, or climbing the stairs.

Staying motivated can be one of the hardest parts of an exercise routine. Hopefully some of these suggestions will help you incorporate exercise into your daily routine.

 

Source: Living with Diabetes from Everyday Health


Stress Management: We can’t stress it enough!

July 5, 2017

Written by: Emily Nice, RD, LD

Stress can come in many forms. Whether in a physical manner (such as illness), or an emotional way (like going through a death in the family), stress takes a toll on the body. The negative impacts this may have make stress management a vital strategy in helping to control diabetes.

It is common for blood sugar levels to rise when enduring a stressful event, and blood sugar may remain elevated even after the stressor is gone. If the stress is not dealt with and continues long-term, this can lead to poor blood sugar control. Stress often takes up much of our time and energy, which may leave less focus for diabetes self-management techniques such as meal planning or physical activity. It is also important to consider the behaviors used to deal with stressors. Often times, unhealthy habits are formed to compensate for stress such as overeating, choosing energy dense foods, alcohol or drug abuse, or even avoiding food or skipping meals. All of these unhealthy but common coping mechanisms can lead to poor blood sugar control.

So, what can you do? Come up with some healthy ways to manage your stress! Here are some examples:

  • Exercise (walk, run, bike, join a gym, swim, yoga, exercise classes, chair exercises, etc.)
  • Establish a support system
  • Join a support group such as the TalkDiabetes Support Program
  • Start a new hobby or craft
  • Volunteer
  • Practice relaxation techniques such as deep breathing or meditation
  • Seek support from a professional

There are many ways that stress can drag us down. Finding ways to better manage stress can lead to improved blood sugar control and overall health. Next time, confront the stress to avoid the mess!

 

Sources:
1. Roszler, Janis, and Melissa Brail. “Stress Management.” AADE in Practice 5.3 (2017): 34-37.
2. “Stress.” American Diabetes Association. 7 June 2013. Web.
<http://www.diabetes.org/living-with-diabetes/complications/mental-health/stress.html&gt;.


Taking Control of Your Diabetes Conference

June 22, 2017

We wanted to let you know about a fantastic conference called Taking Control of Your Diabetes that’s coming to the Cervantes Convention Center at America’s Center on Saturday, September 23, 2017.  We recommend this day-long conference to all patients with type 1 or type 2 diabetes because it is a great place for you to learn about all the latest diabetes developments, research, technology, and medications – all in one place.  So many conferences like this tend to be boring and not very fun or exciting, but TCOYD puts an emphasis on humor, motivating workshops, empowering educational lectures, health screenings, an interactive health fair with dozens of exhibitors, and much more.  Lunch is included as well in this all-day conference.  If you’re looking for that extra bit of inspiration to help you better manage your diabetes, attend this conference!

Cost is only $30 per person if you register before September 20, after which the price goes up to $45.  Financial assistance is available by contacting TCOYD directly.

 

To register or learn more visit the following website:

http://www.tcoyd.org/2017stlouis

 


What is in your Gut?

June 13, 2017

by Susan Klick, MSN, RN, CNL

Your gut carries about six pounds of a diverse group of bacterias, known as “gut microbiobes” which are responsible for many things. These six pounds of gut microbiobes form our gut microbiome which helps to protect us against outside bacteria, support our immune systems, and help us to use different vitamins and regulate hormones. Now, recent studies are finding that some microbes may play a role in insulin sensitivity and metabolism.

New research is suggesting that in addition to genetics and lifestyle (physical inactivity and poor diet), certain gut microbes may cause an inflammation in the body that affect liver and fat cells resulting in altered insulin sensitivity and metabolism. Although nothing has been proven, there is enough evidence to warrant more research.

Diet is probably the single most important factor influencing the gut microbiome. Studies have shown that changes in diet result in changes in the gut microbiome. A healthy diet with low-fat, high fiber has been linked to a more diverse and better gut microbiome compared to a diet high in fat and low in fiber. The gut microbiome also adapt and shift quickly to plant-based diets compared to animal-based diets.

There is still a lot to learn and we will be able to use this knowledge to find new ways to treat many different diseases including diabetes. Until then, eating healthy and staying active can help maintain and develop a healthy gut microbiome.

 

 

Source: health.clevelandclinic.org; Forecast Diabetes Magazine

Liver…..It’s Not Just for Dinner

May 19, 2017

By Susan Klick, MSN, RN, CNL Diabetes Educator

The Liver is one of the most important organs in our body. It weighs about three pounds in an average adult, making it the largest internal organ in the human body.  It has a central role in a number of processes, one of which is to help control glucose (sugar) balance in the blood.   Today we will take a look at the liver’s role in controlling blood sugar.

When blood sugar levels are high, the liver will absorb some of the sugar and pack it into bundles called glycogen. These glycogen bundles fill up liver cells, so the liver is like a warehouse for excess sugar.  The liver can then release the stored sugar (glycogen) when the body tells it to.   Here are some examples:

The liver responds to stress by releasing stored glycogen, (the stored form of sugar). In this situation, the release of stored sugar is part of the body’s “fight or flight” response, which prepares the body with energy to respond quickly to a threat.

When we exercise, our muscles take up sugar, and the liver responds by releasing glycogen to replace the sugar that is being taken up and used by our muscles.

Normally the liver slows down its release of sugar into the blood if blood sugar is high. But in people with Type 2 diabetes, the pancreas may be producing too much of a hormone called glucagon.  Glucagon’s job is to tell the liver to release sugar into the blood.  If too much glucagon is being produced, then the liver is releasing too much sugar, keeping blood sugar levels high after meals and overnight.

Insulin is a hormone made by the pancreas. Insulin’s job is to move sugar from the blood into the body’s cells. When you eat, a hormone in your gut tells your pancreas to start producing insulin.  When you don’t eat (i.e. skips meals) there is little insulin being produced and therefore the liver will start releasing its’ stored glucose!  The liver isn’t able to detect blood glucose levels; it only knows what insulin tells it.  If there is a shortage of insulin, the liver assumes the body needs more sugar (even if blood sugar levels are already high).  That is why some people with Type 2 diabetes will have high blood glucose levels even if they haven’t eaten, like first thing in the morning!

People with diabetes have reason to focus on liver health. Overweight people, particularly those who carry their weight around the middle, have the highest risk for liver problems.  Losing weight, eating well and exercising are recommended for helping you to control blood sugars, and what you do to help your blood sugars is good for your liver too.

 

 

Resource: The Diabetes Educator and Diabetes Forecast

Diabetes Support Group Meets Thursday, May 18th

May 17, 2017

The TalkDiabetes Support Group is meeting Thursday, May 18th

at 6:30 in the Great Room at the Hyland Education and Training Center.

Have Questions?  Concerns?  What to learn more about your diabetes?

Bring your diabetes-related questions for an open discussion led by the

Diabetes Educators at St. Anthony’s Medical Center and

join our Diabetes Support Group Meeting!


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