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Diabetes for Dopes !!

Control your diabetes – otherwise it WILL get worse.

You should make sure it doesn’t get worse in
THE FIRST 10 YEARS      -   so you can get off to a good start for your future health

(otherwise things will get worse very quickly).

Diet

Don’t eat the following:  minimise carbs especially
white flour based breads and pastries (pies) and chips (any sort)
and cookies/ biscuits – these tend to have no fibre !!!  that’s why !!!
You will need to get your carbs from fruit and
veggies as best you can.  You can slowly learn to do this.

People with Diabetes do not really need to have a special diet.
In fact, the recommended food for diabeticsis same for those without diabetes,
that is a balanced and healthy diet. It should include  necessary
proteins, fats and carbohydrates
that the body needs.

Basically, it ought to be low in fat, low in sugar & salt
and avoid a high calorie intake.

Lifestyle changes

Reduce stress this can raise your blood sugars
long term and raise your blood pressure
(which can make any damage on your heart
and blood vessels worse)

Go easy on the alcohol – alcohol is toxic in its
own right; you need to stay as healthy as you can be without added
pressure on your body from too much alcohol.

Go easy on fast foods (they contain bad fats,
they are high in sugars, usually contain no fibre and raise your blood sugars
real fast and for a long time.

Try not to go a day where you miss some
exercise (walking on the spot, squats on a chair, use an exercise bike,
walk down the road, up a hill, swim, do some light weights).

Exercise

You need exercise, and you need to move
around daily – your muscles get conditioned and this helps your diabetes.

Try and lift weights sometimes – building
muscle can then help burn the sugars in your blood stream.

Education

If you have diabetes, or think you may soon get diabetes,
see a diabetes educator- get a referral from
your doctor.   He’ll know if your a dope and
set you straight with
some beginner’s information.  If your a genius,

you will still learn something.
A GP doesn’t have all day to chit chat.
A diabetes educator will fill you in

Read about topics of interest on the internet.

Buy a diabetes book – there are many on the internet

Health Checkups

You need to get your eyes checked yearly
(minimum, as you can lose some of your eyesight).

Feet – ooh feet.  If you have diabetes for a
long time (or even if you have strong diabetes for a short time),
your feet can get sick.
especially if you get a cut or sore, it can be

hard to heal itself.

Plus, with diabetes, after a while, your nerves worsen, and it it is possible
that you cannot actually feel the cut or sore.
Since you don’t know its there, you may ignore it and …….
..it can get worse and really bad without you
actually knowing.  You need to check your feet
regularly for this.
You also need to get a professional to check your feet
properly at least once a year.

You need a minimum of 6 monthly checkups
of your blood ( sugar, cholesterol and
maybe other stuff like electrolytes) by your doctor.
It hardly hurts when they take the blood (if you don’t look)

Monitoring Glucose

Get a machine (it doesn’t hurt).  About 40 bucks.
You need to know roughly what it is in the morning these days.
Keep a record for your GP.

2 hrs after eating
(always measure this)
Other rule is – it shouldn’t be high 2 hrs after a meal
(some people think it is best to be less than 119 mg/dl or 6.6 mmol;
or less than 141 – 180 mg/dl or 8-10 mmol,  2 hrs after food is probably ok too)

1 hr after eating
(only measure this sometimes, like with new foods)
should not be too high only 1 hour after a meal
(less than 158 mg/dl or 8.8 mmol is best;
or less than 180 mg/dl or 10 mmol at a minimum is probably ok).

If you want to get it lower – eat less carbs per meal.
Alot of fats plus carbs can push it up too.
Protein plus a little carbs (best from veggies),
plus some (a little) fat and no pure sugar

(in drinks, sweets, desserts, and other things) is best.

If its easily digested – up goes the blood sugars:
whiteflour, pure sugars, and no real fibre.

Don’t forget, exercises gets it down straight away
20 – 30 min exercise (up to 2 hrs before having a meal; or 10 -20 min light exercise
when you finish a meal, also has a beneficial effect).  Check with your doctor if you haven’t exercised for a while.

Your body needs ‘hard to digest food’, if you
want to keep your blood sugars low – fruit (not fruit juice);
brown (whole wheat) bread;
whole wheat cereals (not sugary ones);
no potatoes too (they are too easy to digest -
up go blood sugars).
Proteins with minimum fats are great, especially
white meat – fish, chicken and turkey.

Little ‘Gems’         Little ‘Gems’         Little ‘Gems’

Tips ‘n Tricks         Tips ‘n Tricks       Tips ‘n Tricks

Lower Blood Sugar Tips Lower Blood Sugar Tips

To Read More Articles by me,
Dr Michael Hutch PhD
see my Blogs...

USA

DIABETES BLOG USA
http://diabetes-your-blood-sugar-usa.com/Blog/?cat=6

Canada
DIABETES BLOG CANADA
http://diabetes-your-blood-sugar-canada.com/Blog/?cat=3

UK

DIABETES BLOG - UK

http://diabetes-your-blood-sugar-uk.com/Blog/?cat=3

Australia

DIABETES BLOG - AUSTRALIA

http://diabetes-your-blood-sugar-australia.com/Blog/?cat=3

REST OF WORLD
DIABETES BLOG - INTERNATIONAL
http://diabetes-your-blood-sugar.com/Blog/?cat=3