Vitality - Fall 2013 - (Page 7)

Online WATCH WHAT YOU EAT "I try to watch my carb intake, but every once in a while my plate looks like the diabetic denial meal," Rericha admits. While her type 2 diabetes results from her genetic and gestational history, diet plays a huge role in how she manages the disease-not to mention her hopes for her ﬁve daughters' long-term health. Her top mealtime tactics? Controlled portions and limited carbohydrates. "A lot of people talk about how diabetics should eat. Honestly, this is how everybody should eat," Rericha says. Expert take: Spollett agrees with this approach and suggests that high-ﬁber foods should play a big part, too. "Fiber helps slow digestion," she says, and this keeps blood glucose even. PHOTO BY GETTY/CHRISTOPH WILHELM GET YOUR FITNESS ON Less than half of all adults get the Centers for Disease Control and Preventionrecommended 150 minutes a week of exercise. Like many Americans, Rericha says she could exercise more. She does, however, take her family regularly to the YMCA and for walks in their neighborhood. Expert take: Spollett says exercise works wonders on three fronts: It helps the body use insulin better, it controls the risk for cardiovascular disease, and it helps mood. GUARD YOUR EMOTIONAL HEALTH Speaking of mood, Rericha refuses to let diabetes dampen her sense of humor. She can't resist calling others with diabetes "sweetie," and she has been known to blame bad moods on blood sugar. "If I didn't laugh a little, I could easily slip into depression because of this," Rericha says. Expert take: Spollett says looking forward with hope rather than looking back with regret also helps. If you feel as if sadness, anger or denial is pulling you under, talk to a mental health professional. SURROUND YOURSELF WITH SUPPORT "Living with a chronic disease, especially an invisible one, is extremely difficult and often lonely," Rericha writes in her blog, noting that her husband and daughters support her during times when she needs to grab a snack or take a break to regulate her blood sugar. She also taps into an online diabetes community for a sounding board. Expert take: Finding a nonfamily member who can listen can be a huge help, Spollett says. "Often the day-to-day living with diabetes can be hard for the family," she says. 30 minutes EDUCATE YOURSELF- AND OTHERS Rericha has an insatiable desire to learn about how her body works, what causes blood glucose irregularities and which glucose meters work better than others. "The more I learn, the less overwhelming diabetes is," she says, noting that she also takes opportunities to debunk diabetes myths, such as the assumption that people with diabetes can't eat desserts. Expert take: Not only does education lead to good selfmanagement, but being in touch with the latest research is also what gives many diabetes patients hope, Spollett says. TRACK AND ORGANIZE YOUR NUMBERS Rericha uses a software program that uploads blood glucose numbers from her meter through a USB device. "I will admit that I'm not always on top of that," she says, noting that sometimes she simply does a quick check before exercising or eating. Expert take: Blood glucose monitoring is essential for diabetes patients taking medication, Spollett says. "You can't just do it haphazardly, but check in a pattern that helps you make better decisions," she urges. TRACK AND SHARE YOUR DIABETES PROGRESS The American Diabetes Association offers a free online tool to track your diabetes, even allowing secure data transfer to your doctors. Visit citizensmemorial.com/ vitality and click "Diabetes 24/7." TAKE MEDICATION AS RECOMMENDED Rericha's diabetes is diet- and exercise-controlled, and she hopes to keep it that way. But many diabetes patients need medication. It's a good idea to take stock of your prescriptions once a week and organize them with a pillbox or on the calendar. Whatever you do, don't ignore your meds because you "feel ﬁne." Expert take: "Diabetes is an insidious disease. Just as with high blood pressure, a person can feel ﬁne until they have a stroke," Spollett says. "The consequences of diabetes can include heart attack, kidney problems, vision problems or nerve damage." These possibilities are startling, but there's much you can do to prevent them. Just start small, ﬁnd what works, and you'll be on your way toward lifelong beneﬁts. This length of moderate exercise a day-with dietary changes resulting in about 7 percent weight loss-led to a nearly 60 percent reduction in diabetes risk for prediabetes patients in a national study. C I T I Z E N S M E M O R I A L .CO M | 7 http://www.citizensmemorial.com/vitality http://www.citizensmemorial.com/vitality http://www.CITIZENSMEMORIAL.COM

Table of Contents for the Digital Edition of Vitality - Fall 2013

Vitality - Fall 2013
Contents
Health Beat
Diabetes Survival Guide
A New Light
Road to Recovery
Heart Smart
Q + A

Vitality - Fall 2013