4 Actionable Tips For Healthy Diabetes Management

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diabeteswordFrequently, diabetic patients complain how challenging it is to manage diabetes. Even though you take measures to keep your blood glucose in check, the numbers may disappoint you.

But don’t beat yourself up. Doing something new is a great way to have a fresh start. Here are some ideas for healthy diabetes management in 2016:

Watch your glucose levels throughout the day

It’s important to monitor your blood glucose levels to determine the level of insulin intake. The ideal time to check blood sugar levels is before meals and before sleeping. Keeping tabs on your glucose level will help you determine if you need to readjust your diet or medications in order to keep the level in the safe range.

Glucose monitoring is also important to know your hemoglobin A1c, which gives an overview of your average blood glucose levels over a period of time. The pattern helps you adjust on a month-by-month basis, and indicate how well you’re managing diabetes overall.

With Dexcom’s continuous glucose monitor and similar systems, you can get an assessment of your health with five of the most important insights of glucose levels: lows, highs, best day, nighttime and daytime. With the help of summary patterns you can place frequency, intensity and duration of hyperglycemia and hypoglycemia risks into context. Overall, the data will help you prioritize diabetic management decisions.

Eat small meals and avoid alcohol on empty stomach

It’s important to break down your daily meals into small portions, and spread it out into six different meals. Consuming a large quantity of food in a meal or two will cause greater spikes in your blood sugar levels. To maintain a stable blood glucose level, consider eating three healthy meals (medium portion) and two nutritious snacks in a day.

Also, if you didn’t eat throughout the day, drinking alcohol on an empty stomach will cause a drop in your blood sugar level 24 hours later. This is because the body has to work intensely to get rid of alcohol.

Before having a drink, check your blood sugar, and eat something. Sometimes symptoms of low blood glucose levels can be taken as drunkenness; these symptoms could be dizziness and slurred speech.

Incorporate raw & green foods in your diet

Add raw foods into your diet; tomatoes, eggplant and onions are some delicious options. Almost all fruits can be eaten raw, while plenty of vegetables can be eaten in a raw or roasted state. You can try raw vegetables with dips such as salsa, guacamole, and Thousand Island dressing to enhance taste. Vegetables can be roasted with seasonings like garlic, rosemary, and cayenne pepper.

When it comes to adding greens, think beyond the regular salad and try spinach, broccoli, and chard. These are low-carb veggies that can be mixed with olive oil and roasted in the oven for a quick, crunchy snack. You can also mix roasted veggies with nuts to add a different flavor and texture.

Lose some pounds for better health

Diabetics who are overweight can easily stabilize blood sugar levels effectively by losing a few pounds. Just losing five pounds can make a significant difference in the need for medication and diabetes control.

Taking a varied approach to working out can help you drop those few pounds. Try engaging in resistance, strength and aerobic training two or three times a week for optimal results.

– Submitted by Katherine Smith

The Stress Management Mistake You Don’t Know You’re Making

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By Danea Horn, CPC

Stress
You get a diagnosis. Work becomes overwhelming. Finances are tight. Your family is pulling you in too many directions. Something hits the fan.

That night it is hard to fall asleep, and by the next morning, your neck is stiff and even though you grabbed a coffee on your way to work a headache lingers. Thoughts marathon through your mind:

stress• Why is this happening?
• What can I do to fix what’s going on?
• When will I ever just be finished?
• Why did she say that?
• This is so frustrating.
• What am I going to do?

You are stressed. Full-blown. All-out. You know it. Your body is shouting it loud and clear. Things have moved out of your control, and you desperately want to get control back.

You furiously work on trying to wrangle control back into your favor. You put in more effort and more thought, all with an underlying current of worry. Nothing changes.

What was out of your control is still out of your control and now you’re even more tired and wide awake at 3:00 a.m.

The Mistake
Here’s the secret. The thing that went awry in the first place was never in your control. The economy, a diagnosis, your car breaking down, the big project at work. Certain things in life just happen, for one reason or another.

It is a mistake to focus stress management efforts on something you have no control over. It’s like trying to move a thousand-pound boulder that’s not going anywhere. It is never going to happen.

What will happen is that pushing against the boulder and complaining about the boulder to everyone you know will make the cramp in your neck much worse.

womanEffective Stress Management
There is an effective way to tackle stress. It is simple, effortless and can be done in the span of fifteen minutes.

Get a pen, a piece of paper and ask yourself this one question: what is in my control?

Write down everything that comes to mind. Aim for at least ten things.

Here are a few suggestions to get you started. You can control:

• Diet
• Exercise
• How you communicate with others
• What you do in your spare time
• Your attitude
• Asking for help
• Networking
• The people you surround yourself with
• And the list goes on…

The physical action of writing, coupled with focus on smaller boulders that you can actually pick up and throw off the cliff, will return your sense of control.

From the list you create, you can put an action plan together to address the root cause of your stress. Even if the plan is to simply take a thirty-minute walk in the fresh air outside. Small actions can have a big impact on stress.

Stress management is about finding and acting on the power you have. No, you cannot control everything in life, but you can control how you react when a thousand- pound boulder blocks your path.

– Danea Horn is the author of Chronic Resilience: 10 Sanity-Saving Strategies for Women Coping with the Stress of Illness (Release Date: Summer 2013). To learn more stress management strategies visit www.ChronicResilience.com.

© Danea Horn 2013

Guest Post – Christoph Nauer, Stress Management in the Workplace

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stressStress is not in itself a bad thing. In fact, when you manage stress it will help you excel in business and in life. Unfortunately this type of pressure can quickly spin out of control. When this happens you are not as efficient, which then results in more stress. As you know stress relief is very important.

Without proper stress management, it would be an endless cycle. If you can identify the underlying causes of your occupational stress, then you can better manage your stress.

Top 5 Causes of Stress and their Correlating Remedies

Being Overworked
With a large workload and insufficient time, you are putting unreasonable stress on your-self. To help manage stress you can and should delegate; you do not have to do it all yourself.

Constant Interruptions
Telephone calls, unexpected visits, and social media are common distractions that interrupt your work and cause stress. This is why stress management can be accomplished through time management. Schedule sections of your day and do not allow yourself to be interrupted or distracted during that time.

Poor Work Environment
Excessive heat, cold, noise, uncomfortable seating, insufficient lighting, and faulty equipment will certainly increase occupational stress. By making your workspace comfortable, inviting, and suited to your tastes will help with stress management.

Lack of Support
Poor working relationships and a lack of support also results in stress. It leads to a sense of isolation and negativity. Surround yourself with people you can trust, people with solid work ethics, and people who share your vision and will help lift you up.

Drudgery
If all you do are mundane and distasteful tasks you will have a highly stressful work environment. To improve stress management make sure your job provides meaning, stimulation, and opportunities to use your skills. In essence, the majority of your time should be spent doing what you love.

When you manage stress in your workplace then you are not only improving work life, but life in general. There are many ways to ways to reduce your stress in other aspects of your life, so try different things and find what works for you.

Stress stimulates a surge of hormones which makes your sleep and relaxation moments worthless.

Stress stimulates a surge of hormones which makes your sleep and relaxation moments worthless. Exhausted body needs a good rest, but as far as you can’t rest while you are stressed you may start to feel headaches, moodiness, and memory loss, inability to concentrate and even aggressive behavior. It’s well known for a long time that constant stress weakens your immune system; therefore you are always in danger to get colds, the flu or other dangerous health issues. Heart attacks are also usually the consequences of stress.

10 tips to help eliminate stress from your life:

1. Limit the use of things that cause unnecessary stress

2. Give up habits that cause stress

3. Give up being passive and start solving problems and use your strengths

4. Give up envy, grudges and fantasizing

5. Give up procrastination and being habitually late

6. Rest, “keep the Sabbath,” take a day off

7. Live in gratitude, commit acts of kindness and count your blessings

8. Organize and simplify your space

9. Be optimistic –optimistic thinking like visualizing an ideal future increases feelings of well-being

10. Create a wellbeing checklist: What 5 items do you need every day to feel more content and balanced? For many people this could include: exercise, some form of meditation or prayer, healthy diet, reading, gardening, listening to music, spending quality time with family and/or friends, etc. Post this list in several places throughout your home and office and do them every day.

Then carefully schedule your week and include these items every day. Stick to your schedule and make your own wellbeing a priority.

– Born and raised in Zurich, Switzerland, now lives in Lafayette, CA Christoph Nauer, unlike most life coaches & vision board trainers, brings over 15 years of experience in ministry, pastoral counseling and spiritual direction to coaching. He holds:

• Masters Degree in Theological Studies

• Additional education in pastoral leadership and spiritual direction and education

• Business degree from Switzerland

• Teaching Credentials from Switzerland and the State of California

He specializes in helping people balance life and work or business, get more done, set & accomplish their goals and make changes to their lives so they no longer feel overwhelmed by too many obligations and commitments. His clients benefit in the following ways: less stress, increased productivity by 25% or more, increased happiness and improved relationships.