we are continuing on the living with diabetes series and this is part 2 of that series.

Yesterday we talked about the outside forces that affect us and today we are talking about the Inside forces.

Here is yesterday’s post 

Inside Forces 

Self-Monitoring

Monitoring your blood sugar levels regularly helps in keeping an eye on your particular treatment to see if it is working. Until you have complete control checking your blood sugar should be a part of your day to day routine. There are a lot of blood glucose meters available on the market today so one has to find the one that works best for you. 

We normally check our blood glucose levels but sometimes your doctor may ask you to monitor your ketones levels in your blood o urine.

Ketones are substances that are made when the body breaks down fat for energy. Normally, your body gets the energy it needs from carbohydrates in your diet. However, stored fat is broken down and ketones are made if your diet does not contain enough carbohydrate to supply the body with sugar (glucose) for energy or if your body cannot use blood sugar (glucose) properly. (Definition thanks to WEBMD)

Staying on top of your monitoring is crucial for pattern identification and keeping a log of your readings will help your doctor identify any problems with you management plan and what create a course of action or adjust one if you are already on one. 

Eating Healthy

A balanced diet is also a crucial component in diabetes management. Eating a balanced diet helps keep your blood sugar levels in their target range, it also helps in keeping your weight under management and gives you the nutrients that you need.

Working with a nutritional specialist will help you better manage your diabetes by creating a suitable meal plan.

Keeping a food diary

A food diary is basically a note of your eating habits it has two crucial advantages:

• Helping you understand the foods that you eat and you’re eating habits. This in turn will help your dietician create a meal plan for you.

• In combination with testing it will help you understand how your body reacts to certain foods. Know how your favorite foods are working for you. (we will discuss this further later on in the series) 

How to keep your food diary

Since this is an important step you can follow these guidelines when keeping a diary:

• List each meal and snack including everything that you eat or drink.

• Write how many times you eat and drink

• Describe portion sizes such as “1 cup cereal”

• Its all in the details – be as detailed as possible if you eat a sandwich for example list the type of bread, any toppings.

• Finally please be honest – we are all guilty of some poor diet choices but if we don’t look at this honestly then all w are doing is sabotaging ourselves. 

How your favorite foods affect your blood sugar levels

A crucial step towards complete management and healthier eating is learning how different foods affect your blood sugar and overall health. 

Carbohydrates

You need to eat carbs for energy, but carbs do raise blood sugar levels more than other foods. To manage your blood sugar you have to control the amount of carbs you eat in a meal and a snack. 

The ADA now recommends that it is the amount of carbs eaten at any given time and not just the sugar in foods that will ultimately determine how high the blood sugar will rise.

Limiting foods that contain a high concentration of carbohydrates is prudent since they may cause a rapid rise in your blood sugar. 

Basic Meal planning

 The overall goals for meal planning for diabetics are as follows:

• Improve blood sugar levels

• Encourage healthy eating habits

• Promote a consistent day to day intake including a variety of foods

• Help in weight loss and achieving optimum weight level

When it comes to meals there are a few guidelines to follow

• Do not skip meals

• Eat a variety of foods at each sitting

• Choose whole grain breads and cereal, fresh fruit and lean meats

• Avoid sweets and sugar, carbonated drinks and soda.

• Read ingredient labels on foods for information on sugar, carbs and fat content.

• Use sugar substitutes such as NutraSweet, Equal and sweet-n-low

• Choose lean cuts of meat, skinless poultry and fish. Trim all visible fat before cooking.

• Choose low fat cooking methods such as baking, broiling, and roasting. Avoid frying or adding oil.

• Choose foods high in fiber

• Avoid alcoholic beverages

• When eating out choose broiled and grilled sandwiches and salads with low calorie dressing and diet pop. 

The 3 keys to diet control

1. What to eat – Eat a variety of foods at each meal. Use the recommended portions in the food pyramid including the major food groups. Remember to choose foods that are low in fat.

2. When to eat – Eat meals and snacks. Try not to skip meals as well.

3. How much to eat – Eat about the same amount of food each day. The key here is limiting your portion sizes. Follow the recommend servings in the food pyramid. The US department of agriculture has just released a new food pyramid guide so familiarizing yourself with the new guidelines is important we have included it in the next page.

Exercise

Exercise lowers your blood sugar level; it can also improve your blood pressure, your blood vessel and heart health. It can also help manage your weight; it gives you more energy, makes you stronger and helps relieve stress. So it is equally as important to DMS to make an exercise plan.

Making an exercise plan

There are a few guidelines to follow when creating an exercise plan.

• First always consult your doctor or healthcare provider before starting any workout program.

• Do what you love and enjoy doing.

• Choose aerobic exercises, ones that make your heart and lungs work harder than they do normally. Examples are running, walking, swimming, and cycling.

• Exercise your heart – since your heart is a muscle, it can become bigger and stronger through exercises that progressively increase the body’s demand for oxygen. The exercise should be intense enough to raise and sustain your target heart range  

Target heart range

 Aim for the low range of your THR when you first begin your fitness plan. Gradually work up to the higher ranges as you become more physically fit.

• Make your work out more fun by doing it with a family member or friend

• Use your self motivating list in the DMS system to stay motivated and on track

• Check your blood sugar before and after exercise. 

Fitness in action

Put your fitness plan into action and remember to stick with it, the more you exercise the easier it gets. Use the following tips for a good workout.

• If you are new to exercise, start with 5-10 minutes 3 times a week

• Remember to warm up and cool down before and after each session by stretching or walking.

• Exercise 1 to 2 hours after eating a meal or snack

• Learn the best time of day that exercise works best for you

• Drink plenty of water to stay hydrated

• Wear a diabetes ID bracelet or card

• Use proper foot attire to prevent injuries

• Carry your emergency kit with you

Use the following tips to make exercising easier

• Become more active in your day to day life for example taking the stairs instead of the elevator

• Make exercising part of your daily routine like eating and sleeping not just something you have to do when you have extra time

• Exercise with others for moral support and encouragement

• Schedule your workout program and stick with it

• Set small goals and reward yourself after you achieve them.

Tomorrow In part 3 we will talk about hoe to deal with diabetes emergencies