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Diabetic Discussion Group Monthly Meeting
If you are an adult with diabetes or are interested in learning more about diabetes, you are welcome to attend our monthly diabetic education discussion and support group, held the first Wednesday of each month at 11:00 a.m. at Summit Healthcare Regional Medical Center in Conference Room 2. No sign up is necessary and there is no fee. Call (928) 537-6548 for more information.

SUMMIT HEALTHCARE DIABETES SELF-MANAGEMENT TRAINING PROGRAM

Summit Healthcare's Diabetes Self-Management Training program consists of four fun and interactive classes that are 2 hours in length.

PROGRAM TOPICS
  • Diabetes Myths and Big Fat Lies
  • Blood Sugar Monitoring: a Tool of Discovery
  • Food Isn't a 4 Letter word, but D-I-E-T is!
  • Finding the Right Diabetes Medicine
  • Exercise for Fun and Fitness
  • Feelings and Diabetes
  • Staying Healthy and Whole
And much more...

Enrollment into our program requires a referral. If you have diabetes and are interested in attending our program classes ask your doctor for a referral.  There is a charge for these classes, although many insurances will pay.  For more information, call Jennette Larsen at (928) 537-6984.

If you need assistance in obtaining a referral from your doctor or would like additional information about the program, contact Jennette Larsen at (928) 537-6984.

WELCOME TO THE SUMMIT REGIONAL MEDICAL CENTER DIABETES WELLNESS CENTER Are you living life to the fullest...with diabetes?

If you have been diagnosed with diabetes, you know that staying healthy with this disease can have special challenges. There's a lot to learn and a lot to keep track of. Sometimes it can seem overwhelming.

As your healthcare provider, Summit Healthcare has developed this Diabetes Wellness Center Web site, especially for you. We know that the first part of our job is to make sure you get the best treatment possible from our doctors and other health experts. We also need to make sure you have the information you need. This online resource center will give you many of the tools and tips you need to help you become an active partner in your diabetes care management.

Learn more about what causes diabetes and what you can do to treat its effects on your own body. And learn from Summit Healthcare experts about the most important things to focus on to successfully treat diabetes.

We hope you find our Diabetes Wellness Center helpful. We especially want to hear from you about what's most useful and what else you'd like to see here. We want to make this Web site one of your most powerful weapons against diabetes. We will update this site often, so visit us frequently for new information. We are on your team and we want you to win.

ABOUT DIABETES

Learn what diabetes is and the basics about fighting this disease.

  • What is Diabetes?
  • Know Your Danger Zones
  • Know Your ABCs
  • Know How to Fight Diabetes
  • Diabetes Dictionary
  • Set Your Goals
What is Diabetes?

Diabetes occurs when a person's body doesn't make enough insulin or can't use insulin properly. In persons with diabetes, the sugar (glucose) builds up in your blood instead of moving into the cells. Too much sugar in the blood can lead to serious complications, including heart disease, nerve damage and kidney damage. Diabetes is a serious condition that can be controlled. Good control re-duces your risk of complications. Working with your Summit Healthcare team and managing your diabetes at home is the key to success in controlling your diabetes.

The three most common types of diabetes are:

Type 1 diabetes - Occurs when the pancreas can no longer make insulin, the hormone that regulates the amount of glucose (sugar) in the blood. This form of diabetes usually develops in children or young adults. Type 1 diabetes patients need insulin (delivered by injection, pump, or oral medications) in order to store and use glucose. It is estimated that 5% to 10% of people who are diagnosed with diabetes have type 1 diabetes.

Type 2 diabetes - Develops when the body stops recognizing the insulin secreted by the pancreas. It begins with insulin resistance and leads to a situation similar to type 1 diabetes in which the pancreas can't secrete enough insulin. The cells start off being unable to use the insulin being produced and eventually the pancreas stops making it. Nearly 95% of people who are diagnosed with diabetes have type 2 diabetes.

Gestational diabetes - Occurs when your body is not able to make and use all the insulin it needs for pregnancy (insulin resistance). Without enough insulin, glucose cannot leave the blood and be changed to energy. Glucose builds up in the blood to high levels. This is called hyperglycemia.

Know Your Danger Zones

What are the symptoms of diabetes?

There are over 700,000 New Yorkers who have diabetes - almost a third don't know that they have it. Why are so many people unaware that they have diabetes? One major reason is the absence of symptoms among people with both Type 1 and Type 2 diabetes.

Hyperglycemia (High Blood Glucose) and Hypoglycemia (Low Blood Glucose) are symptoms of diabetes. Below are signs and symptoms that are associated with both conditions:

Signs and Symptoms of Hyperglycemia: High Blood Glucose (Sugar)

  • Frequent urination
  • Excessive thirst and appetite
  • Weight loss or gain, without trying
  • Weakness and fatigue
  • Nausea
  • Blurry vision
  • In women, frequent vaginal infections
  • In men and women, yeast infections
  • Dry mouth
  • Irritability
  • Slow-healing sores or cuts
  • Dry or itchy skin
  • Tingling or numbness in your hands, legs or feet
Signs and Symptoms of Hypoglycemia: Low Blood Glucose (Sugar)
  • Headache
  • Sweating
  • Impaired vision
  • Dizziness
  • Fast heartbeat
  • Hunger
  • Shakiness
  • Irritability, anxiety or moodiness
  • Confusion or difficulty paying attention
  • Pale skin color
  • Tingling sensation around the mouth
  • Weakness or fatigue
How do I treat hypoglycemia?

Once you've checked your blood glucose and it is low, treat your hypoglycemia. The quickest way to raise your blood glucose and treat hypoglycemia is with some form of sugar, such as 3 glucose tablets (you can buy these at the drug store), 1/2 cup of fruit juice, or 5-6 pieces of hard candy. Ask your health care professional or dietitian to list foods that you can use to treat low blood glucose. Then be sure you always have at least one type of sugar with you.

Wait 15 or 20 minutes and check your blood glucose again. If your blood glucose is still low and your symptoms of hypoglycemia don't go away, repeat the treatment. After you feel better, be sure to eat your regular meals and snacks as planned to keep your blood glucose level up.

Notify your doctor immediately of any episodes of hypoglycemia. They can be dangerous.

Know Your ABCs Do you know the following ABCs when it comes to controlling your diabetes?
  • A1C is less than 7
  • Blood pressure is less than 130/80
  • Cholesterol/LDL is less than 100
  • Download this form to help you monitor your ABCs.
What is an A1C?

The A1C test ordered by your physician shows your average blood glucose level over the past 2-3 months.

What is blood pressure?

Blood is carried from the heart to all parts of your body in vessels called arteries. Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60-70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. This is called systolic pressure. When the heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure.

Blood pressure is always given as these two numbers, the systolic and diastolic pressures. Both are important. Usually they are written one above or before the other, such as 120/80 mmHg. The top number is the systolic and the bottom the diastolic. When the two measurements are written down, the systolic pressure is the first or top number, and the diastolic pressure is the second or bottom number (for example, 120/80). If your blood pressure is 120/80, you say that it is "120 over 80."

Blood pressure changes during the day. It is lowest as you sleep and rises when you get up. It also can rise when you are excited, nervous, or active.

Still, for most of your waking hours, your blood pressure stays pretty much the same when you are sitting or standing still. That level should be lower than 120/80. When the level stays high, 140/90 or higher, you have high blood pressure. With high blood pressure, the heart works harder, your arteries take a beating, and your chances of a stroke, heart attack, and kidney problems are greater.

What is cholesterol/LDL?

Cholesterol is a lipid, a type of fat found in the body. Having high "bad" cholesterol means you have too much LDL in your blood. LDL is low-density lipoprotein, or "bad" cholesterol.

Too much cholesterol in the blood, or high cholesterol, can be serious. People with high cholesterol are at risk of getting heart disease. This can lead to a heart attack or stroke.

Only about 20% of cholesterol comes from the foods you eat. The other 80% is made by your body. Things such as age and family health history affect how much cholesterol your body makes.

Cholesterol levels tend to rise as you get older. Unfortunately, there are usually no signs that you have high cholesterol. But it can be detected with a blood test. These tests can also help your doctor predict what your risk for heart disease may be.

What should my target glucose levels be?
  • Less than 110 after you have not been eating for at least eight hours, like in the morning when you wake up and before breakfast
  • Between 80-120 before you eat but not after fasting
  • Less than 140 two hours after you have eaten
Use these target blood glucose levels to know how well controlled your blood sugar is when doing fingerstick testing. Know How to Fight Diabetes Seven Basic Rules

Diabetes cannot yet be cured but it can be managed. You can lead a full, active life with diabetes. But first you need to learn how to manage your diabetes. It is important to work with your Summit Healthcare team to help you make good choices.

Here are seven things you can do to fight diabetes:

1. Keep your appointments.

See your doctor generally four times a year, or more frequently if not under control.

2. Know your ABCs.

A1c, blood pressure and cholesterol levels.

3. Take your medicine.

You should understand when you are supposed to take your medication, including insulin injections, and how much you should take. Speak to your doctor or pharmacist if you have questions about "look-alike" or "sound-alike" diabetes drugs.

4. Check your blood sugar levels.

Blood sugar monitoring lets you know when your blood sugar level is outside the target range. This allows your doctor, dietitian, or nurse educator to make needed changes. A healthy blood sugar level is an A1c test result of less than 7. Patients with Type 1 diabetes need to do fingerstick testing 4 times per day. Patients with Type 2 diabetes should do fingerstick testing as instructed by their physician.

5. Eat right.

A healthy diet is a perfect balance of carbohydrates, proteins and fats. A healthy diet can help bring your glucose under control and help you lose weight.

6. Be active.

Exercise will consist of anything that moves your body and the choice of exercise depends on you. Exercise 30 minutes 5 days a week. Walking is preferred.

7. Control your stress.

Stress -- both physical and emotional -- can cause an increase in hormones, resulting in an increase in blood sugar levels. When blood sugar levels are not controlled, you are at risk of having complications from diabetes.

Diabetes Dictionary
  • A1C. A test that tells you how well controlled your blood sugar was over the past 2-3- month. The doctor will decide what the patient's A1c goal should be. For most people with diabetes, the recommended A1c is less than 7.
  • Beta cells. These are cells in the pancreas that make insulin.
  • Glucagon. A hormone that is released by the pancreas when your blood sugar falls too low. Glucagon signals your liver to release stored glucose and raise your blood sugar. Glucagon is available in an injectable form. It works quickly to raise your blood sugar if you pass out from low blood sugar.
  • Glucose. Blood glucose is another way to say sugar.
  • Hormone. A natural substance that is a made by glands in the body and that control the activity of certain cells or organs.
  • Hypoglycemia. Low blood sugar. Typically occurs when blood glucose dips below 70 mg/dl (milligrams/deciliter). Milligrams/deciliter is the standard unit for measuring blood glucose in blood.
  • Hyperglycemia. High blood sugar. This is generally a blood glucose level of 180 mg/dl (milligrams/deciliter) but symptoms may not start to become noticeable until later numbers reach 270-360 mg/dl.
  • Pancreas. A large gland behind the stomach that makes pancreatic juices, or enzymes, to help the body digest food. It also makes the hormones insulin and glucagon.
  • Insulin. A hormone made by the pancreas that helps sugar move from the blood into the cells where it is used for energy. Insulin is also a medicine that is used to treat diabetes by controlling the level of sugar in the blood.
  • Type 1 diabetes. A condition that occurs when the pancreas no longer makes insulin, the hormone that regulates the amount of glucose (sugar) in the blood. It usually develops in children or young adults. Persons with type 1 diabetes need insulin (delivered by injection, pump, or oral medications) in order to store and use glucose. 5% to 10% of people who are diagnosed with diabetes have type 1 diabetes.
  • Type 2 diabetes. A condition 1that develops when the body stops recognizing the insulin secreted by the pancreas. It begins with insulin resistance and leads to decreased insulin secretion. The cells are unable to use the insulin being produced and eventually the pancreas stops making it. Nearly 95% of people who are diagnosed with diabetes have type 2 diabetes.
Set Your Goals

Fighting diabetes often means making some lifestyle changes. The best way to do that is to make one change at a time. You should work with your HHC diabetes care team to determine what goals are right for you. The best way to fight diabetes is to set goals and stick to them. Setting goals will help to get your blood sugar levels to less than 7 to avoid future complications.

Here are some helpful tips and goals to consider.

  • Eat Right
  • Be Active
  • Know Your Medication
  • Test Your Blood Sugar

Print out the complete Diabetes Self Care Goal Sheet and take it with you on your next doctor's visit.

EAT RIGHT

Good nutrition can give you a big advantage when it comes to fighting diabetes.

  • Portion Control
  • Healthy Eating Tips
  • Healthy Recipes
Portion Control

Making the right food choices is a key step in winning the fight against diabetes. Your personalized diabetes diet should include a plan to control serving and portion sizes. This does not mean you have to stop eating your favorite foods, it does mean eating less. Below are some tips on controlling portions and serving sizes:

To Learn Portion Control

  • See how much you eat
  • Decide how much to eat
  • Cut back on portion size

The Seven Secrets of Portion Control

  • Just eat half. You will cut your calories by 50%.
  • Ask for lunch sized portions at your dinner meal.
  • Go mini. Get a small bag of chips, the individual serving size.
  • Never super size.
  • Avoid "all you can eat" buffets.
  • Compare to control. To control portions mentally compare them with common everyday objects, such as 3 ounces of meat is like the size of a deck of cards.

Recommended Serving Sizes and Portion Guidelines

  • Meat, fish, poultry-3 oz. (about the size of the palm of your hand)
  • Cheese-1 oz. (about the size of your thumb)
  • Milk, yogurt, fresh vegetables-1 cup (about the size of a tennis ball)
  • Bread-one slice
  • Rice or cooked pasta-1/3 cup
  • Potato or corn-1/2 cup
  • Dry cereal-3/4 cup

The Healthy Plate

Use the plate method as a simple way to plan your meal. Take a 9-inch dinner plate and divide it into various food groups, it's simple and easy. Follow these tips to design your healthy plate:

  • Non-starchy vegetables should cover 50 percent of the plate for lunch and dinner.
  • The remainder of the plate should be divided between starchy foods, like bread, pasta, grains, corn, rice, barley or potatoes, and a choice from the meat group such as chicken, beef, fish, turkey, pork.
  • A serving of fruit and milk are represented outside the plate.
  • Choose fresh, frozen, dried or canned fruit in juice.
  • Choose skim or 1% milk or 6 ounces of low-fat yogurt.

Personalize Your Eating Plan

One size doesn't fit all. Interactive Web sites, such as eatright.org and MyPyramid.gov offer personalized eating plans and interactive tools to help you plan and assess your food choices based on the Dietary Guidelines for Americans.

According to the U.S. Department of Agriculture, the Dietary Guidelines for a healthy diet will:

  • Consist of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
  • Include lean meats, poultry, fish, beans, eggs, and nuts; and
  • Contain low saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
Healthy Eating Tips

Now that I have diabetes, what can I eat?

Keep a list of the foods that you like to eat. Discuss that list with your dietitian or nutritionist. If you don't have a dietician or nutritionist, we can help at the Summit Healthcare Diabetes Care Center.

Here are few healthy eating tips you may follow to reduce your calorie intake, fat and carbohydrate content, and those extra pounds.

  • Watch your serving size and number of portions.
  • Use one cup of skim milk instead of one cup of whole milk a day.
  • Order your coffee "skinny"-with skim milk instead of cream.
  • Use a smaller bowl for your morning cereal.
  • Eat one cup of whole grain cereal instead of two.
  • Substitute Canadian bacon for regular bacon.
  • Add more fresh fruits and vegetables to your diet. Eat fresh fruit instead of juice or dried fruit
    • .
  • Choose salads, fruits or vegetables instead of fries.
  • Use whole grain foods like brown rice or whole wheat spaghetti in your meals.
  • Add dried beans like kidney or pinto beans and lentils to your meals.
  • Add fish 2-3 times a week to your meals.
  • Try baked, broiled or steamed foods instead of fried.
  • Choose lean cuts of meat like pork loin or sirloin steak.
  • Use "light" or fat-free salad dressing instead of regular.
  • Use water-packed tuna instead of oil-packed.
  • Replace sugar with artificial sweeteners.
  • Have a cup of low fat, sugar free yogurt, instead of a doughnut.
  • Choose water, low-fat or fat-free milk, diet soda or club soda with lime instead of regular soda.
  • Use tomato slices, lettuces leaves, pepper strips and mustard on a sandwich instead of mayonnaise.
  • Order thin crust pizza instead of pan pizza. Choose low fat toppings like chicken or ham and add lots of vegetables. Ask for half as much cheese and more tomato sauce.
Healthy Recipes

Try some of these nutritious and delectable recipes to help you meet your health goals and live life to the fullest with diabetes.

  • Classic Lasagna
  • Lamb Chops with Mint Pan Sauce
  • Southwestern Steak & Peppers
  • Apricot Chicken with Blasamic Vinegar

Classic Lasagna

Meat Sauce

  • 1/2 tablespoon extra-virgin olive oil
  • 4 ounces hot or sweet Italian turkey sausage, casings removed
  • 2 onions, finely chopped
  • 1 carrot, finely chopped
  • 12 ounces mushrooms, wiped clean and chopped
  • 2 cloves garlic, minced
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • 1/4 cup dry red wine
  • 2 28-ounce cans plum tomatoes, drained and chopped
  • 1/2 cup sun-dried tomatoes, (not packed in oil), slivered
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1/4 teaspoon crushed red pepper, or to taste

Pasta & Cheese Filling

  • 12 whole-wheat lasagna noodles, (12 ounces)
  • 2 cups nonfat ricotta cheese
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste
  • Ground nutmeg, to taste
  • 1 cup shredded part-skim mozzarella
  • 1/2 cup freshly grated Parmesan cheese
  • 2 tablespoons chopped fresh parsley

Preparation

  1. To prepare meat sauce: Heat oil in a large heavy pot or Dutch oven over medium-high heat. Add sausage and cook, breaking up clumps, until browned, 3 to 5 minutes. Reduce heat to medium. Add onions and carrot; cook, stirring, until softened, 2 to 3 minutes. Add mushrooms and garlic; season with salt and pepper. Cook, stirring frequently, until mushroom liquid evaporates, 4 to 6 minutes.
  2. Stir in wine, plum tomatoes, sun-dried tomatoes, oregano, basil, thyme and crushed red pepper. Bring to a simmer; reduce heat to low, cover and simmer, stirring occasionally, for 45 minutes. Uncover and cook, stirring frequently, until the sauce is very thick, 30 to 45 minutes more. Adjust seasoning with salt and pepper.
  3. To prepare filling; assemble lasagna: Bring a large pot of lightly salted water to a boil. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
  4. Cook noodles until just tender, about 10 minutes or according to package directions. Drain, then cool by plunging noodles into a large bowl of ice-cold water. Lay the noodles out on kitchen towels.
  5. Season ricotta with salt, pepper and nutmeg. Spread about 1 1/2 cups meat sauce in the prepared pan. Layer 3 noodles on top. Spread another 1 cup sauce over the noodles. Dot about 2/3 cup ricotta over the sauce, then sprinkle with 1/4 cup mozzarella and 2 tablespoons Parmesan. Continue layering the noodles, sauce and cheeses, finishing with the sauce, mozzarella and Parmesan. Sprinkle with parsley; cover with foil.
  6. Bake the lasagna until the sauce is bubbling, 35 to 40 minutes. Uncover and bake until golden, 5 to 10 minutes more. Let cool for 10 minutes before cutting.

Tips & Notes
Make Ahead Tip: Prepare through Step 5. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw before baking.

Lamb Chops with Mint Pan Sauce

Ingredients

  • 1/3 cup apple juice
  • 1 1/2 teaspoons cornstarch
  • 8 lamb loin chops, trimmed of fat (about 1 1/2 pounds total)
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground pepper
  • 1 teaspoon canola oil
  • 1 shallot, minced
  • 1/3 cup reduced-sodium beef broth
  • 2 tablespoons cider vinegar
  • 2 tablespoons mint jelly
  • 2 tablespoons minced fresh mint, divided

Preparation
Preheat oven to 450°F. Combine apple juice and cornstarch in a small bowl; set aside.
Sprinkle lamb chops with salt and pepper. Heat oil in a large ovenproof skillet over medium-high heat. Add the chops and cook until browned on one side, about 2 minutes. Turn them over and transfer the pan to the oven. Roast until an instant-read thermometer inserted horizontally into a chop registers 140°F for medium-rare, 6 to 10 minutes, depending on the thickness. Transfer the chops to a plate and tent with foil.

Place the skillet over medium-high heat (take care, the handle will still be hot). Add shallot and cook, stirring constantly, until browned and softened, about 1 minute. Add broth, vinegar and jelly and bring to a boil, whisking to dissolve the jelly. Cook, whisking constantly, until the liquid has reduced by half, 2 to 3 minutes. Stir the cornstarch mixture; add to the pan and bring to a simmer, stirring constantly, until the sauce is thickened, about 30 seconds. Remove from the heat and stir in half the mint along with any accumulated juices from the chops. Serve the chops topped with the sauce and the remaining mint.

Southwestern Steak & Peppers

Ingredients

  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon salt, or to taste
  • 3/4 teaspoon coarsely ground pepper, plus more to taste
  • 1 pound boneless top sirloin steak, trimmed of fat
  • 3 cloves garlic, peeled, 1 halved and 2 minced
  • 3 teaspoons canola oil, or extra-virgin olive oil, divided
  • 2 red bell peppers, thinly sliced
  • 1 medium white onion, halved lengthwise and thinly sliced
  • 1 teaspoon brown sugar
  • 1/2 cup brewed coffee, or prepared instant coffee
  • 1/4 cup balsamic vinegar
  • 4 cups watercress sprigs

Preparation

  1. Mix cumin, coriander, chili powder, salt and 3/4 teaspoon pepper in a small bowl. Rub steak with the cut garlic. Rub the spice mix all over the steak.
  2. Heat 2 teaspoons oil in a large heavy skillet, preferably cast iron, over medium-high heat. Add the steak and cook to desired doneness, 4 to 6 minutes per side for medium-rare. Transfer to a cutting board and let rest.
  3. Add remaining 1 teaspoon oil to the skillet. Add bell peppers and onion; cook, stirring often, until softened, about 4 minutes. Add minced garlic and brown sugar; cook, stirring often, for 1 minute. Add coffee, vinegar and any accumulated meat juices; cook for 3 minutes to intensify flavor. Season with pepper.
  4. To serve, mound 1 cup watercress on each plate. Top with the sauteed peppers and onion. Slice the steak thinly across the grain and arrange on the vegetables. Pour the sauce from the pan over the steak. Serve immediately.

Apricot Chicken with Balsamic Vinegar

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 2 pounds chicken breast tenderloins, cut into bite-size pieces
  • salt and pepper to taste
  • 1 large onion, chopped (optional)
  • 1/4 cup balsamic vinegar, or to taste
  • 20 dried apricots
  • 1 cup chicken stock
  • 1 cup apricot preserves
  • 1 tablespoon chopped fresh thyme
  • 3 tablespoons chopped fresh flat-leaf parsley (optional)

Directions

  1. Heat the olive oil in a large skillet with a lid over medium-high heat. Season the chicken with salt and pepper, and cook in the hot oil until golden brown around the edges, but still pink in the center, about 5 minutes. Stir in the onion, and cook for about 3 minutes more. Pour in the balsamic vinegar, bring it to a simmer, and allow it to reduce for a few minutes.
  2. Cut half of the apricots in half, leaving the others whole. Place the apricots into the skillet, and pour in the chicken stock. Bring to a simmer, then stir in the apricot preserves and thyme. Reduce the heat to medium-low, cover, and simmer until the apricots have softened, 10 to 15 minutes. Sprinkle with chopped parsley to serve.
BE ACTIVE

Regular exercise is a powerful part of your road to healthy living.

  • Benefits of Exercise
  • Exercise Tips
Benefits of Exercise

Physical activity can help you to fight and manage your diabetes. Getting at least 30 minutes of moderate physical activity at least five days a week, can:

  • Lower your blood glucose (sugar)
  • Lower your blood pressure to help your heart pump stronger
  • Raise good cholesterol (HDL) and lower bad cholesterol (LDL)
  • Reduce your risk for heart disease and stroke
  • Relieve stress and anxiety so you can cope better with problems
  • Increase your energy so you feel better
  • Strengthen your heart, muscles, and bones
  • Help your insulin to work better
  • Improve your blood circulation and keep your joints flexible
  • Help you to reach your target weight and maintain it
  • Lower your risk or delay other health problems

The U.S. Department of Health and Human Services created Be Active Your Way: A Guide for Adults [PDF Version - 1.10 MB ] aged 18 to 64 years. In the guide, you can read how you can fit physical activity into your life-your way. It can help you decide the number of days, types of activities, and times that fit your schedule.

Exercise Tips

Start with a little activity every day and add a few minutes every week until you reach your goal. Here are a few sensible tips to help you get started:

  • Walk briskly every day: to work, to school, to do errands.
  • Get off the subway or bus before your stop and walk the rest of the way.
  • Park your car a couple of blocks from where you are going to walk.
  • Take the stairs instead of the elevator.
  • Exercise while watching TV. You can stretch, use hand weights, or ride a stationary bike.
  • Put on music and dance.
  • Play a sport or join an aerobics class.
  • Clean your house.
  • Speak to you doctor or health care team before starting an exercise program.

What kinds of physical activity should be part of my routine?

A comprehensive physical activity routine includes three kinds of activities:

  • Aerobic Exercise
  • Strength Training
  • Flexibility Exercises

Aerobic Exercise

Aerobic exercise increases your heart rate, works your muscles, and raises your breathing rate. For most people, it's best to aim for a total of about 30 minutes a day, at least 5 days a week. If you haven't been very active recently, you can start out with 5 or 10 minutes a day and work up to more time each week. Or split up your activity for the day -- try a brisk 10-minute walk after each meal. If you're trying to lose weight, you may want to exercise more than 30 minutes a day. Here are some examples of aerobic exercise:

  • Take a brisk walk (outside or inside on a treadmill)
  • Go dancing
  • Take a low-impact aerobics class
  • Swim or do water aerobic exercises
  • Try ice-skating or roller-skating
  • Play tennis
  • Stationary bicycle indoors

Strength Training

Strength training, done several times a week, helps build strong bones and muscles and makes everyday chores like carrying groceries easier for you. With more muscle, you burn more calories, even at rest. Here are some ways to do it:

  • Join a class to do strength training with weights, elastic bands, or plastic tubes
  • Lift light weights at home
  • Flexibility Exercises

Flexibility exercises, also called stretching, help keep your joints flexible and reduce your chances of injury during other activities. Gentle stretching for 5 to 10 minutes helps your body warm up and get ready for aerobic activities such as walking or swimming. Your health care team can provide information on how to stretch.

Being Active Throughout the Day

In addition to formal exercise, there are many opportunities to be active throughout the day. Being active helps burn calories. The more you move around, the more energy you'll have. These strategies can help you increase your activity level:

  • Walk instead of drive whenever possible
  • Take the stairs instead of the elevator
  • Work in the garden, rake leaves, or do some housecleaning every day
  • Park at the far end of the shopping center lot and walk to the store

Source: Ainsworth BE, Haskell WL, Whitt MC, Irwin ML, Swartz AM, Strath SJ, O'Brien, WL, Bassett DR Jr, Schmitz KH, Emplaincourt PO, Jacobs DR Jr, Leon AS. Compendium of physical activities: an update of activity codes and MET intensities. Med Sci Sports Exerc. 2000 Sep;32(9 Suppl):S498-504.

CONTROL STRESS

Stress -- both physical and emotional -- can cause an increase in hormones, resulting in an increase in blood sugar levels. When blood sugar levels are not controlled, you are at risk of having complications from diabetes. Practice these stress busters.

Breathing exercises
Sit or lie down and uncross your legs and arms. Take in a deep breath. Then push out as much air as you can. Breathe in and out again, this time relaxing your muscles on purpose while breathing out. Keep breathing and relaxing for 5 to 20 minutes at a time. Do the breathing exercises at least once a day.

Physical exercise
Relax your body by moving it through a wide range of motions. Three ways to loosen up through movement are circling, stretching, and shaking parts of your body. To make this exercise more fun, move with music.

Replace bad thoughts with good ones
Each time you notice a bad thought, purposefully think of something that makes you happy or proud. You should also memorize a poem, prayer or quote and use it to replace a bad thought.

Control your anger
Make a careful decision not to become upset or annoyed about small stuff. Do not allow yourself to become stressed about things that do not deserve it. When you find yourself in an annoying situation, take three deep breaths and release them slowly. Repeat if necessary.

Smile more often
If you feel frustrated, angry or stressed try forcing yourself to smile for thirty seconds. Smiling can change your emotional state. A positive state is not just more fun but also opens up to other possibilities in your mind. You will see the world differently through a positive frame of mind. It takes twice as many muscles to frown as it does to smile. Try it, you'll feel better.

Get a breath of fresh air
Fresh air is invigorating and refreshing. When feeling stressed, take a fresh air break for five to ten minutes by going on a terrace, balcony or taking a short walk.

Drink plenty of water and eat nutritious snacks
Hunger and dehydration can provoke aggressiveness and intensify feelings of anxiety and stress. If you think that you may not have access to a meal and water for an extended period of time, you should take a small bottle of water and nutritious snack with you before leaving home.

Watch your posture
Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to muscle tension, pain, and increased stress which can cause you to be unproductive. If you have a desk job, take a break several times during the day to avoid stress and tension.

Reward yourself
At the end of a stressful day, reward yourself by taking a relaxing bath, by reading a good book or listening to soothing music. Put aside chores or stressful situations before bedtime and allow yourself to fully relax. You need time to recharge and renew yourself, so that you can deal with the stresses of tomorrow.