Welcome to this month's issue on the effort we must do to reduce the risk to develop complications. This is something we want to be successful at, for we want those complications to stay away from us. There are things to do but the secret of the success is not on the list of things to do, but it is within each one of us. We can easily get to the top, that is succeed, by getting to the bottom of things, that is, if we follow the recommendations in the list.
Sometimes we don’t realize that being successful at something is not a matter of chance but of choice. So we will choose what is best for us. Of course we understand that some of us work so hard and still not get the ideal sugar level, but at least then we have the satisfaction of having done our best.
In This Issue:
- Reduce the Complication Risk
- Must Reads Around the Web
- Foods That Help Lift the Mood
- A Success Quotation of the Month
- Dessert Recipe
- Some Humour
- Q&A: "I Would Like to Lower My Risk for Complications, How Can I Prevent or Reverse Diabetes?"
Reduce The Complications Risk)
DCCT or the Diabetes Control & Complications Trial found that type 1 diabetics can lower their risk of complications by 50% if they maintain a tight blood sugar control. That said, here are other ways to lower the risk of complications.
- Follow the schedule for the recommended screening and check-up on time, visit the dentist twice a year and get a yearly dilated eye exam.
- Stop smoking as this increases the risk for heart problems for which the diabetics are at high risk.
- Exercise every day for this is not only a mood booster, keeps the blood sugar down and improves over all health, but also it helps reduce stress.
- Check your feet regularly for cuts and wear comfortable shoes and socks and visit the podiatrist once a year.
- Stay mentally healthy because the opposite, like depression and stress, can have an adverse effect on the blood glucose. Ask your diabetes health care team for help. A support group can also help.
2.Must-Reads from Around the Web
Holiday Travel Tips for People With Diabetes
Fiber Topic for Diabetes Success Group
Good News for Chocolate Lovers
Gallup: Diabetes Rate Levels Off in 2011
Diabetes Risk Reduced by High-Protein Diet in Maori Population
3. Foods That Help Lift the Mood
- Eating a Mediterranean diet that includes plenty of fruits and vegetables, healthy fats such as olive oil, fish several times a week, little red meat, wine in moderation and low-fat dairry products like cheese and yogurt is an easy way to reduce stress.
- Yellow and orange fruits and vegetables have vitamins C, A and folate which are all mood boosters.
- Red bell peppers have vitamins C, A and folate that gives one extra energy and repairs the damage to the cell caused by stress.
- Sunflower seeds have Vitamin E and folate that by now you know enhances the mood.
- Basil and aragula not only add flavour to healthy food but also it has folate that helps reduce stress.
- Indulging in complex carbohydrates like oatmeal, brown rice and pasta and whole wheat toast generates serotonin, a transmitter that affects chemical balance, will provide an immediate boost.
- Foods rich in omega-3s like walnuts, flaxseed oil, salmon, mackerel, halibut and trout affect the brain positively.
- To obtain the most stress relief, eating foods in the proper order helps. They say to eat complex carbohydrates first and then twenty minutes later have some healthy lean proteins like low-fat cheese, chicken, eggs and fish.
- Dark chocolate has turned into a hero lately instead of the villain it was, not too many moons ago, thanks to the research that found it to be good especially at making one alert. Apparently, it helps release stress.
- Foods rich in vitamin B like lentils, chickpeas, clams and quinoa have a calming effect, driving away feelings of anxiety and stress.
4. Foods To Help Reduce Stress
Since stress reduction is a way to lessen the risk of complications, it is best to avoid the foods that could raise the stress level. Sugar raises blood sugar which in turn takes away the ability of the adrenal glands to protect the body from stress. It is the same thing with alcohol.
Trans fatty acids in sweets such as pies, cookies and cakes are bad for the immune system which causes more stress and raises risk for heart problems. Beverages that contain caffeine can raise the level of stress hormone and cause anxiety.
4. A Success Quotation of the Month
"Remember, you can earn more money, but when time is spent, it is gone forever.”.
5. And here’s the dessert recipe we promised you.
Mixed Berry Pie
6. Let's laugh together at this joke even if it's not funny. Laughing will help get us healthy.
Three Police Officers
Three police officers were standing in line at the Pearly Gates.
Saint Peter asked the 1st officer: What did you do with your life?
First Officer: I was a police officer.
Saint Peter: What kind of police officer?
First Officer: I was a vice officer; I kept drugs off the street and out of the hands of kids..
Saint Peter: Welcome to heaven; you may enter the gates.
Saint Peter asked the 2nd officer: What did you do with your life?
Second Officer: I was a traffic officer.I kept the roads safe.
Saint Peter: Welcome to heaven; you may enter the gates.
Saint Peter asked the 3rd officer: What did you do with your life?
Third Officer: I was a military officer.
Saint Peter: Wonderful! I’ve been waiting for you all day. I need to take a break! Watch the gate, will you?
7. Do you have a question or comment for the team?
Drop us a line at our contact form and write your questions or comment there.
You may see your question answered in an upcoming issue of Diabetes Positive Approach like this one below.
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7. Question: "I Would Like to Lower My Risk for Complications, How Can I Prevent or Reverse Diabetes?
Answer: That’s a great question. It follows that if we prevent diabetes or reverse it, the risk for complication is either nil or very low. Researchers say that people can prevent type 2 diabetes and in some cases reverse it by losing weight, eating healthier meals and exercising. The good news is that people can achieve healthy weight by making lifestyle changes. Here are some specific things you can do to prevent or reverse diabetes:
- Avoid carbohydrates with high glycemic index like cakes, pies and cookies. Instead, eat whole grains, oatmeal, whole grain bread and pasta.
- Avoid sodas and other sugary drinks. A study published in the American Medical Association Journal says that women who drank sugary drinks every day have 83% higher risk to develop type 2 diabetes than those who drank less than one sugary drink per month. Drink water and unsweetened drink instead.
- Every two hours of watching TV raises the diabetes risk 14% while a thirty-minute brisk walk a day lowers the risk 30%, so did a Harvard study find out.
- Lose weight as a study funded by the National Institute of Health found that those who lost 7% of their weight reduced their risk in half. Cutting 500 calories a day from the diet will make one lose one pound a week.
- Eat nuts instead of hotdogs. Substituting a serving of nuts for a daily serving of red meat has ben found to cut risk by 21% by a 2010 study of the Harvard School of Public Health. Cold cuts were found to contain nitrite and nitrates preservatives that have been linked to a risk of developing diabetes.
8. Got something to say? Please write down your questions and comments in the contact form in our website.
Just go to the contact form and write your questions there. Also go to the disclaimer.
Thank you for being a subscriber of Diabetes Positive Approach, ! We do have to do all the recommendations to avoid the compllications but we do not have to worry about them. After all, there are two ways to do this. One is to go ahead and do them. The other is to set them aside and wait till we are able to do them. This newsletter is written to help you do them.
Roger and Evelyn Guzman
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Did you miss the following back issues of this newsletter? Here are two of them:
Diabetes Positive Approach Newsletter 805
Diabetes Positive Approach Newsletter 806