Hello and thanks for visiting my website dedicated to articles regarding the management of type 2 diabetes.

I have been blogging and writing articles about diabetes 2 since 2009.  My blog was previously at http://takecontrolofdiabetes.blogspot.com and several of my articles have been published on ezinearticles.com.

My background is in Human Resources and Office Administration as well as Direct Sales, but my medical training is in Elder Care as a Certified Nursing Assistant so nothing on this blog should be considered a medical opinion, except where quoted as such.  However, I do have real life experience with diabetes as my mother was a type 2 diabetic for over 20 years and for the last 10 years of her life she was in my care.  You can read more about this on the “About Yvonne” page.

In 2005 I was diagnosed with pre-diabetes and knew that with my family history as well as my ethnicity, both placed me at high risk for diabetes 2.  I needed to take action immediately to prevent this diagnosis from escalating.  I immediately visited the libraries, borrowed many books and devoured the contents.  I also searched diligently for information from online sources. Thankfully I’ve not yet been diagnosed with type 2 diabetes and with God’s help and my proactive action I wont be.

It became evident over the years there were many others who were as naive as I was to the seriousness of diabetes and I wanted to share the information gathered, hence, my blog was born.  This is a brand new blog and I will be moving articles from my previous blog, as well as continue to provide new content that I hope you will find of value.

Please feel free to add your comments to each post and if you’d like to share your experience with diabetes, and would like me to share it with my readers, do send me an email at yjones at mysuccesscircleonline dot com.

I look forward to your comments, your experiences and getting to know you, and hope you will get to know me as well.

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In 2005 my doctor gave me the news that I was a borderline diabetic, or as it’s often referred to as pre-diabetes. He said I should immediately start monitoring my blood sugar. He was a very conservative doctor, and although I subsequently went to another doctor who told me I was not diabetic at all, I choose to take my original doctor’s warning to heart.

Because of my family history, my age, and my race, three factors that put you at high risk for diabetes, I continued to monitor my blood sugar and incorporated good eating habits and exercise, which are vital to pre-diabetes as well as diabetes 2 management.

Recently I’ve become very lax in doing all the things that are necessary to keep pre-diabetes under control, and this post is designed to be a reminder to myself of what I need to be doing on a regular basis, as well as making myself publicly accountable.

One of the challenges I’ll have to overcome is eating late at nights since I manage multiple businesses from home, but also provide geriatric care away from home late evenings. The tendency is to snack on something when I return home late at nights.

I’m committed to post once per week with updates on my progress. One of the programs I’ll be using is at http://budurl.com/ciderbenefit.

Iif you have been diagnosed with pre-diabetes or borderline diabetes what challenges do you ace to keep pre diabetes under control? Please share in the comments.

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Invariably when someone is diagnosed with type 2 diabetes their reaction ranges from shock to disbelief. Shock (“There is no way I could be diagnosed with diabetes! Neither of my parents had diabetes.!”); denial (I don’t believe it! I need to get a second opinion.”).

While each person may react differently, there are changes that everyone should make in their lifestyle immediately in order to manage type 2 diabetes. The following are three areas that must be given attention:

Exercise and Fitness: Exercise is recommended as an integral part of everyone’s daily activities, but it plays an even more important role in the lives of persons who have been diagnosed with type 2 diabetes. It’s important to recognize that this does not mean that you have to go overboard and engage in intense marathon-type running or bench-pressing.

The goal is to become more active or introduce simple activities that will keep you moving. Consistency is key therefore it’s important to do tasks that you’ll enjoy and will want to continue doing on a regular basis. It may be taking 2-15 minute walks at a moderate pace with friends on a daily basis, or it may be one gardening session and then one walking session per day. A very important note is that you should always clear any new program of exercise with your healthcare professional.

Educate Yourself: Like any other form of medical issues, you want to learn more about your illness so that you know what to expect and what to avoid.

In many areas of the United States there are Diabetic Support groups that provide educational materials and group meetings. The American Diabetes Association also provides a Living with Diabetes program that offers the opportunity to learn more about diabetes and how to live with diabetes over a 12-month period.

Diet and Eating Habits:

What you eat is as important as how often you eat. You may need to completely change your eating habits. Since everyone’s body reacts differently to insulin absorption or how it handles insulin there is no one-size-fits-all in the way persons diagnosed with type 2 diabetes should eat.

Eating a variety of foods is a better option than sticking to just one type of food so that you become bored within a short time. It’s more important for your diet to have a combination of foods like vegetables, whole grains, fruits, non-fat dairy foods, healthy fats, and lean meats or meat substitutes.

Eating more complex foods that take a longer time to be digested also prevents spikes in blood sugar.  Further, eating small meals more frequently is recommended in order to maintain blood sugar levels at a steady rate during the day. Large meals less frequently can result in dramatic spikes in insulin, which are best to avoid at all costs.

When diagnosed with type 2 diabetes there are lifestyle changes that must be made. Once these changes become a habit, you’ll find that it’s easier to fall into a pattern that leads to a healthier lifestyle.

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Proper foot care is an essential part of diabetes management.  Before
starting my research on type 2 diabetes seven years ago, I found it hard to
understand why so many people who were diagnosed with type 2 diabetes had amputations.

Being a diabetic does not automatically mean you will lose a limb, but amputations start with infections, which may in turn start with ‘simple’ pressure spots or bruises.

Following are 7 foot care tips that can help you avoid serious complications:

• Wash your feet daily in warm, NOT HOT water. And don’t soak your feet (even if you’ve been standing all day) because it could cause your skin to become very dry and form cracks or sores.

• If you have corns or calluses, be very careful how you treat them. Never use a sharp instrument to remove them yourself.  Also be careful of over-the-counter products that claim to remove corns and calluses easily.  Instead, check with your doctor or podiatrist the best way to care for them.

• Check your feet daily – especially if you have low sensitivity or no feeling in your feet. Sores, cuts and grazes could go unnoticed and you could develop problems leading to amputations. Do not forget check the fold under each toe. Sometimes there can be a tiny crack in the crease which could easily be overlooked.

• Don’t go around barefoot, even indoors. It’s easy to tread on something or stub your toes and cut yourself. Protect your feet with socks/stockings and shoes/slippers.

• Take extra care to dry your feet completely, especially between your toes. These are natural moisture traps – leaving them damp or wet could create a number of problems. The elderly are most susceptible to this, especially when they live alone or two elderly people live together on their own. t may be hard for them to bend over to dry under the toes and between the toes.

• Poor circulation is a major factor in diabetes management. It’s important to do what you personally can to stimulate blood circulation to your feet. Exercise your legs and feet regularly. Even when sitting you can rotate your ankles; wiggle your toes or move your legs up and down. These all keep your blood circulation flowing and helps to minimize the risk of foot problems.

• Lastly, get your feet professionally checked for sensitivity and signsof any problems.  Some experts recommend that you do this at least once per year.  I’d encourage you to do this every three months, especiallyif your blood sugar levels are consistently high.

These foot care tips are not designed to scare you, but to make you aware of
the need to exercise caution and take constant care of your feet if you have type 2 diabetes.

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For many persons with Type 2 diabetes, air travel can be stressful because there are many things to keep in mind. Here are three recommendations that can help to reduce stress for air travel  in both the planning stage and the actual trip.

1.  Visit your health care provider prior to going on your trip for a check-up. If you have not had one in the past two months, an AIC test is recommended to assess your blood sugar level performance, as well as to ensure that your cholesterol and blood pressure readings are ok.

If your trip is taking you overseas, before you go for your medical appointment it would be a good to do research to find out if there are any medical warnings or alerts in effect for the country you will be visiting.  Arrange to get your shots during your medical visit.

2. A number of factors can affect your blood sugar levels when you travel. It’s recommended that you wear a medical ID that clearly indicates that you’re a diabetic.

If you’re able to, get one in the language of the country you’re visiting if the language spoken there is other than your native tongue.  That will save time if an emergency should arise and you’re unable to speak for yourself.

2. Check with the changing rules for air travel regarding diabetic supplies. The best place for your medications and snacks is your hand-luggage.  It’s best to keep the medication in the original package so as to avoid any misunderstandings with customs officials.  Remember that flights get delayed and luggage can get lost.

Regarding meals while traveling to and from your destination, keep in mind that most airlines offer only a snack and not the type that’s suitable for diabetics.  Make sure to keep snacks on hand that are low in carbohydrates, high in fiber to create fullness more quickly, and ones that will not create a spike in your blood sugar.

In my next post, I’ll list three other tips that can help to reduce stress when traveling overseas.

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Persons who have been diagnosed with pre-diabetes are told that incorporating an exercise program is one of the most effective ways to stave off the onset of full-blown diabetes.  If you have already been diagnosed with Type 2 diabetes, you know that exercise is very effective in the control, and even reversal, of diabetes.

It’s important to note, however, that before you exercise there are some points you should consider:

• Make sure to monitor and record your blood sugar before you exercise.  You should be sure to do this again after you exercise.  When your blood sugar is above 300, exercise could, in fact, be harmful.  This is because there is insufficient insulin to transport the required glucose into the muscles.  The increase in adrenaline as a result of exercise, will raise blood sugar even higher.
• How is your water intake?  Drink Plenty of water before, during, and after you exercise.  Do no wait until you feel thirsty because by then you will already be a little dehydrated.
• Think about when you last had a meal.  It is recommended that you exercise 60 to 90 minutes after a meal.
• When was the last time you checked the soles of your feet?  Check your feet for sores before you start any kind of repetitive motion.
• Make sure that you have on proper fitting shoes and socks.

When exercising it is important to let others know that you are diabetic. They should be informed what to do in case of hypoglycemia.  You should always carry candy or fruit juice to treat low blood sugar levels should they occur.

During and after exercise sessions, you should pay close attention to how you feel since rapid heart beat, increased sweating, feeling shaky, or hunger can signal that your blood sugar levels are becoming too low.  While the benefits of exercise outweigh the risks, it’s good to be aware of any potential dangers.

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Metabolic Syndrome
The metabolic syndrome is a group of obesity-related risk factors for coronary heart disease and type 2 diabetes. A person has the metabolic syndrome if he or she has three or more of the following risk factors:

• A large waistline. For men, this means a waist measurement of 40 inches or more. For women, it means a waist measurement of 35 inches or more.

• High triglycerides or taking medication to treat high triglycerides. A triglyceride level of 150 mg/dL or higher is considered high.

• Low levels of HDL (“good”) cholesterol or taking medications to treat low HDL. For men, low HDL cholesterol is below 40 mg/dL. For women, it is below 50 mg/dL.

• High blood pressure or taking medications to treat high blood pressure. High blood pressure is 130 mm Hg or higher for systolic blood pressure (the top number) or 85 mm Hg or higher for diastolic blood pressure (the bottom number).

• High fasting blood glucose (sugar) or taking medications to treat high blood sugar. This means a fasting blood sugar of 100 mg/dL or higher.

A person with metabolic syndrome has approximately twice the risk for coronary heart disease and five times the risk for type 2 diabetes. It is estimated that 27 percent of American adults have the metabolic syndrome.

How is Metabolic Syndrome linked to overweight?
The metabolic syndrome is strongly linked to obesity, especially abdominal obesity. Other risk factors are physical inactivity, insulin resistance, genetics, and old age.
Obesity is a risk factor for the metabolic syndrome because it raises blood pressure and triglycerides, lowers good cholesterol, and contributes to insulin resistance. Excess fat around the abdomen carries even higher risks.

Weight Loss & the Metabolic Syndrome
It may be possible to prevent the metabolic syndrome with weight management and physical activity. For patients who already have the syndrome, losing weight and being physically active may help prevent or delay the development of diabetes, coronary heart disease, or other complications.
Individuals who are overweight or obese and who have the metabolic syndrome should aim to lose 10 percent of their body weight and do at least 30 minutes of moderate-intensity physical activity every day. Quitting smoking, eating healthfully, and taking prescription medications for conditions such as high blood pressure or low HDL cholesterol may also be recommended.

The focus should always be on prevention rather than treatment after the diagnosis.  Although you may have developed metabolic syndrome, you can start making changes in your lifestyle to reduce the effects and even possibly reduce the damaging effects of metabolic syndrome on Diabetes 2 and coronary disease.

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You already know that one of the best natural remedies for controlling or even reversing Type 2 diabetes is exercise.  The challenge for many is finding an exercise program that you will do consistently.

Choose Activities You’ll Enjoy:  Consistency is essential so choosing activities you’ll enjoy is the first step.  If you do not enjoy what you’re doing there’s no way that you’ll stick with it on a long-term  basis.

Types of Activities:  There are many types of exercises you can engage in, but here is a list of recommended activities that you could do with some consistency.

Brisk walking – Start slowly and work up to brisk walking  of 30 minutes per day.  In the beginning you may be able to do 10 minutes three times per week, but don’t let that discourage you.  Keep at it.

Yoga – This should be done under supervision

Bicycling

Dancing – Jassercize and Zumba are very popular right now

Swimming

Tennis

Of course, you will always consult with your Healthcare Provider first as he or she will be able to advise you if certain exercises are compatible with any specific health conditions you may have.

Make a Weekly Schedule:  Once you have made the decision to start an exercise program it’s just as important to make a schedule.  From my own experience and those of others, if you just think you can ‘fit it in when you can’ it will never happen.  First of all, most of us do not really like to exercise so it’s very easy to find reasons not to do it.

On the other hand, when you have a schedule that includes your exercise time, you’re more likely to think twice about setting anything else for that time period.  At the same time, you can plan to have a friend join you as a support system and add fun to the entire process.

Until the next post when we’ll talk about when to avoid exercise.

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Stress is a part of a complex response that not only affects our emotions but our body’s metabolism as well.  It is a natural survival response which occurs when we feel threatened by thoughts or external stressors. When we are in a stressful situation, our circulatory system shoots up and blood is pushed rapidly towards different parts of the body to the organs and systems that protect us against these threats, As a consequence, this increases our blood pressure.

Stress is particularly dangerous for people with type 2 diabetes. The hormones the body releases as part of the fight response are actually meant to prepare the body for quick action. These hormones break down stored glycogen into blood glucose, which the body should be able to use for energy. But people with type 2 diabetes cannot effectively use this extra glucose for energy, so the result is a rapid rise in blood sugar.

Side Effects of Stress on Diabetics

During times of stress,  you may relax your vigilance of your self-care skills.  When you’re under pressure, if you have to meet a tight deadline for example, you may not take time to eat. Even if you do eat, chances are you won’t spend too much time choosing foods that fit into your diet plan.

Often people will  decide to forgo exercise, because there are just too many other important things on your ‘to do’ list. Instead, they may practice ‘social behaviors’ that are damaging to their body, and can later cause additional stress.  Many of these behaviors can also seriously impair blood sugar levels.

Experts indicate that there is a close relationship between stress and glucose metabolism, therefore every effort should be made to regulate and handle stress if your life.  There is no ‘pill’ for this; it has to come from a determined effort on your part.

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When someone is diagnosed with diabetes, it can be devastating news.  Everyone’s reaction is different, but the common initial reaction always seems to be shock and the actions taken by each person can go from one end of the spectrum to another.

One of my peers was diagnosed with diabetes 2 and she went into deep depression that took some time and therapy to overcome.  Another was told she was pre-diabetic and went from a size 14 to a size 8 in just a few months as she changed her eating habits so radically because of her intense desire to avoid a diagnosis of full-blown diabetes 2.

While the health implications should not be minimized, understanding what the disease is and what changes you can implement to assist in leading a healthy life are important in controlling  Type 2 diabetes.  Making a few lifestyle changes and ensuring you have regular checkups with your healthcare provider to monitor your progress are important in maintaining a healthy life. With a few simple lifestyle changes you can enhance your quality and length of life.

Type 2 Diabetes Statistics

Type 2 diabetes is the most common form of diabetes that is diagnosed in people today, and it was formerly thought that this mainly affected persons over 30 years old.  Those statistics have changed significantly!

The American Diabetes Association released data from its 2011 National Diabetes Fact Sheet which states, “1.9 million new cases of diabetes are diagnosed in people aged 20 years and older in 2010.”  It’s almost frightening to know that “11.3% of all people in this age group (20 years and older) have diabetes.”

Lifestyle Changes

Diabetes is caused when the body does not produce enough insulin or rejects the insulin that is produced.  Being diagnosed with Type 2 diabetes, or even if you are told that you at risk for diabetes 2,  requires making lifestyle changes immediately.  This is because various complications can result from having diabetes.  Complications include increasing your chances of heart  and kidney disease, complications involving your eye sight, foot and skin problems and increased risk of stroke.  They are ‘possible’ complications.  You can avoid most, if not all, by making simple changes to your diet and exercise.

1) Exercise is one of the important lifestyle changes that should occur if you are diagnosed with diabetes. Exercise should be a regular activity in everyone’s life and there is no denying the benefits that can be gained from it. With diabetes, though, it is especially important to remain active. First, exercise will promote weight loss and will also kick start the metabolism. Both will allow your body to be more sensitive to the insulin that is produced in the body.

It’s important to start an exercise program if you do not currently have one but you should always check with your doctor before embarking on this to ensure your activities match your fitness level. Walking, swimming and using a trampoline are good, low impact exercises that can help.  Walking is beneficial at any age as long as your health permits you to do so.

2) You will need to become educated about the different food groups and which foods have various characteristics. Your physician or a nutrition specialist will be able to assist you with this and give you lists of which types of foods are in each category. Eating foods that digest more slowly will help you reduce the  spikes that sometimes occur after a meal.

Adjusting the amount of fatty foods you consume is also an important aspect of maintaining a healthy diabetes diet. It not only will help reduce calories, thus allowing you to lose weight, but will also help you process the insulin produced in your body.

Diabetes is a disease that affects you personally, but it also affects your family.  It’s important to know that you can take control over the disease by doing research, implementing strategies that work, including self-monitoring, and following up with your health care provider regularly.

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