Weekend Ramble: Hail Hydrate!

I think we can all agree that hydration is needed to survive. Hydration is especially important for us diabetics so that our systems can operate at max efficiency... you know... that well oiled machine theory. ;-) 

A constant struggle for many seems to be just how much hydration we need on a daily basis. There are different schools of thought on quantities of daily water consumption, the main one pushing for 64 oz of water daily, regardless of gender and body weight. 

I have always questioned this one, because I just don't see a 125 lb person needing the same intake as someone at 250 lbs. Gender is probably another factor, but that's a topic for another day. 

I recently came across some research that purports drinking half your body weight equated to water ounces for daily consumption. For example, a person like me weighing 210 lbs would consume 105 ounces of liquid over the course of 24 hrs.

Three of these just about do the trick for me for one day.

Flavored seltzer is my beverage of choice because there are no sweeteners or salts. I may fill one or more of these with plain water and a squeeze of real lemon, too.

Seltzer may not be everyone's choice, and I get that. The idea is to find beverages that not only work for you, but that also work FOR you from a diabetic standpoint. In that search, I recommend steering clear of anything labeled "Sugar Free" that is instead loaded with artificial sweeteners.

To that end I would like to share with you two articles that provide good guidelines on how to structure good diabetic hydration. Enjoy!

THE BEST AND WORST DRINKS FOR DIABETES

By JENNIFER NADEL, MD

Dr. Jennifer Nadel is a board certified emergency medicine physician and received her medical degree from the George Washington University School of Medicine. She has worked in varied practice environments, including academic urban level-one trauma centers, community hospital emergency departments, skilled nursing facilities, telemedicine, EMS medical control, and flight medicine.

People who have type 2 diabetes need to be aware of how drinks can affect their blood sugar levels. Certain beverages can increase glucose. Luckily, there are plenty of tasty drinks that people living with diabetes can enjoy.

In this article, we’ll explore the best and worst drinks for diabetes and how to make the best choices for supporting balanced blood sugar.

Best Drinks for Diabetes

If you have type 2 diabetes, staying hydrated can help support healthy blood glucose levels. However, some beverages make it harder to control blood sugar. The following are the best drinks to enjoy if you have type 2 diabetes.

Water

Proper hydration is key for a number of essential bodily functions, including removing waste, transporting nutrients, and cell metabolism. And when it comes to hydration, water is the best drink option for everyone, including those who have type 2 diabetes.

Drinking enough water each day can help keep blood sugar levels balanced. While each person’s water requirement differs based on body weight and activity levels, the Institute of Medicine suggests the following daily water needs:

Adults assigned male at birth: 3.08 liters (about 13 cups)

Adults assigned female at birth: 2.13 liters (about 9 cups)

Your medical provider can share specific guidance on how many cups of water to aim for. If you dislike plain water, you can make it more appealing by:

Adding ice

Trying filtered water versus tap water

Infusing it with citrus or cucumber slices

Adding fresh herbs like mint or basil

Herbal Tea

Herbal teas can add flavor and variety to your daily fluid intake. Herbal teas do not contain calories or carbohydrates. Many contain beneficial compounds, like flavonoids, that can offer health benefits.

Herbal tea options include:

Peppermint

Chamomile

Ginger

Raspberry

Hibiscus

Rooibos

Remember: Adding honey or sugar to herbal tea will affect your blood sugar. If you do not like plain herbal tea, consider boosting the flavor with freshly squeezed lemon juice or a sugar-free sweetener.

Unsweetened Iced Tea

People who have type 2 diabetes can enjoy black and green teas. Research has found that green tea in particular is rich in flavonoids and may reduce the risk of type 2 diabetes.

If you want to add more flavor to unsweetened tea without adding sugar, try lemon or other fruit infusions.

Unsweetened Black Coffee

Caffeinated black coffee is not necessarily bad for blood sugar. Research has associated the unsweetened beverage with a reduced risk of type 2 diabetes and improved long-term management of blood sugar responses in the body. However, adding sugar or milk may disrupt blood sugar balance.

Sugar-Free Sparkling Water

Seltzer water or sparkling water can make daily hydration more interesting. Many brands and flavors of sparkling water contain no added sugar or sweeteners, making them a good option for supporting daily hydration. They are also a good swap for soda or other carbonated drinks.

When selecting sparkling water, read the labels. Look for beverages that contain no calories or added sugars or sweeteners. You can also add citrus slices and fruit infusions to sparkling water to create an even richer flavor.

Worst Drinks for Diabetes

When managing type 2 diabetes, some drinks are a lot worse than others for causing glucose problems.

Fruit Juice

While drinks that contain 100% juice may offer some nutritional value (such as vitamin C), it’s best to consume whole fruit. Fruit juice contains all the carbohydrates but little of the fiber that’s naturally found in fruit. This can lead to blood sugar spikes.

If you are going to drink fruit juice, choose one with no added sugars and limit your intake to a half-cup (4 ounces). You can also add a few tablespoons of 100% fruit juice to plain or sparkling water, which minimizes added sugars while giving some of the desired flavor.

Soda

Most people who are managing type 2 diabetes know that soda can be problematic. One 12-ounce sugar-sweetened soda drink can contain more than 40 grams of sugars and 150 calories. If someone consumes soda from a restaurant, the cup size is usually 16 or 20 ounces, which only increases the amount of sugars consumed.

While diet soda doesn’t contain sugar, research does not definitely rule out any association with diabetes. If you are going to occasionally consume soda, diet soda is better for blood sugar control. But water, sparkling water, herbal teas, and black coffee are the best beverage choices for people who have type 2 diabetes.

Sweet Tea

Unsweetened black or green tea are good options for people who have type 2 diabetes. However, sweet tea contains as much or more sugar than regular soda: A 20-ounce bottle contains about 55 grams. Sugar-sweetened beverages are associated with a higher risk for type 2 diabetes and more problems with controlling blood sugar levels.

Energy Drinks

Energy drinks are typically high in carbohydrates and sugars, which can lead to blood sugar disruptions. In some cases, people are accustomed to consuming 2-3 energy drinks per day, which can lead to significant increases in blood sugar levels, blood pressure, and body weight.

Alcohol

Alcohol can lead to problems controlling blood sugar because it initially may lead to a decrease in glucose levels, but eventually could contribute to insulin resistance or overall health issues that are associated with type 2 diabetes, like obesity, heart problems, or high blood pressure. Some alcohol beverages also contain added sugars. Additionally, some research has linked regular elevated intakes of alcohol with an increased risk for prediabetes.

The American Diabetes Association suggests that people who have type 2 diabetes consume limited amounts of alcohol. That means two drinks or less per day for people assigned male at birth, and one drink or less for people assigned female at birth. Your medical provider may recommend less than this, especially if you consume medication that could interact with alcohol or you have other health-related factors that may be worsened by alcohol intake.

Bottom Line

If you have type 2 diabetes, you do not only have to drink plain water. There are many flavorful options for healthy drinks. Avoiding beverages that contain added sugars is an important part of managing blood sugar.

K Health articles are all written and reviewed by MDs, PhDs, NPs, or PharmDs and are for informational purposes only. This information does not constitute and should not be relied on for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.

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This second article focuses on a favorite of mine... carbonated water. There are many carbonated beverages out there... some, like quite a few sparkling waters, are loaded with artificial sweeteners... Always read labels when you make your choices. :-)

Carbonated (Sparkling) Water: Good or Bad?

By Franziska Spritzler — Updated on February 24, 2023  at  Healthline.com

Many people question if this beverage may have a negative impact on your dental, digestive, or bone health. However, it’s often co nsidered to be a healthy way to stay hydrated.

Carbonated water is a refreshing beverage and good alternative to sugary soft drinks. However, some people are concerned that it may be bad for your health. This article takes a detailed look at the health effects of carbonated water.

What is carbonated water?

Carbonated water is water that has been infused with carbon dioxide gas under pressure. This produces a bubbly drink that’s also known as sparkling water, club soda, soda water, seltzer water, and fizzy water.

Apart from seltzer water, carbonated waters usually have salt added to improve their taste. Sometimes small amounts of other minerals are included. 

Natural sparkling mineral waters, such as Perrier and San Pellegrino, are different. These waters are captured from a mineral spring and tend to contain minerals and sulfur compounds. They are often carbonated as well.

Tonic water is a form of carbonated water that contains a bitter compound called quinine, along with sugar or high-fructose corn syrup.

SUMMARY

Carbonated water combines water and carbon dioxide under pressure. Sodium and other minerals are often added.

Carbonated water is acidic

Carbon dioxide and water react chemically to produce carbonic acid, a weak acid that’s been shown to stimulate the same nerve receptors in your mouth as mustard. This triggers a burning, prickly sensation that can be both irritating and enjoyable.

The pH of carbonated water is 3–4, which means it’s slightly acidic. However, drinking an acidic beverage like carbonated water does not make your body more acidic. Your kidneys and lungs remove excess carbon dioxide. This keeps your blood at a slightly alkaline pH of 7.35–7.45 regardless of what you eat or drink.

SUMMARY

Carbonated water is acidic, but your body should maintain a stable, slightly alkaline pH no matter what you consume.

Does it affect dental health?

One of the biggest concerns about sparkling water is its effect on teeth, as your enamel is directly exposed to acid.

There is very little research on this topic, but one study found that sparkling mineral water damaged enamel only slightly more than still water. Furthermore, mineral water was 100 times less damaging than a sugary soft drink.

In one study, carbonated beverages showed strong potential to destroy enamel — but only if they contained sugar. In fact, a non-carbonated sweet beverage (Gatorade) was more harmful than a carbonated sugar-free drink (Diet Coke) (Trusted Source).

Another study placed samples of tooth enamel in various beverages for up to 24 hours. The sugar-sweetened carbonated and non-carbonated beverages resulted in significantly greater enamel loss than their diet counterparts (5Trusted Source).

A review of several studies found that the combination of sugar and carbonation may lead to severe dental decay (6Trusted Source).

However, plain sparkling water appears to pose little risk to dental health. Only the sugary types are harmful (7Trusted Source).

If you’re concerned about dental health, try drinking sparkling water with a meal or rinsing your mouth with plain water after drinking it.

SUMMARY

Sugar-sweetened carbonated beverages can erode tooth enamel, but plain carbonated water appears relatively harmless.

Does it affect digestion?

Carbonated water may benefit your digestive health in several ways.

Can improve swallowing ability

Studies suggest that sparkling water may improve swallowing ability in both young and older adults (8Trusted Source, 9Trusted Source, 10Trusted Source).

In one study, 16 healthy people were asked to repeatedly swallow different liquids. Carbonated water showed the strongest ability to stimulate the nerves responsible for swallowing (9Trusted Source).

Another study showed that the combination of cold temperature and carbonation strengthened these beneficial effects (10Trusted Source).

In a study in 72 people who felt a persistent need to clear their throats, drinking ice-cold carbonated water led to improvements in 63% of participants. Those with the most frequent, severe symptoms experienced the greatest relief (11Trusted Source).

May increase feelings of fullness

Carbonated water may also extend feelings of fullness after meals to a greater extent than plain water.

Sparkling water may help food remain in your stomach longer, which can trigger a greater sensation of fullness (12Trusted Source).

In a controlled study in 19 healthy young women, fullness scores were higher after the participants drank 8 ounces (250 ml) of soda water, compared with after drinking still water (13Trusted Source).

However, larger studies are needed to confirm these results.

May help relieve constipation

People who experience constipation may find that drinking sparkling water helps relieve their symptoms.

In a 2-week study in 40 older individuals who had experienced a stroke, average bowel movement frequency nearly doubled in the group that drank carbonated water, compared with the group that drank tap water.

What’s more, participants reported a 58% decrease in constipation symptoms (14Trusted Source).

There’s also evidence that sparkling water may improve other symptoms of indigestion, including stomach pain.

One controlled study examined 21 people with chronic digestive issues. After 15 days, those who drank carbonated water experienced significant improvements in digestive symptoms, constipation, and gallbladder emptying (15Trusted Source).

SUMMARY

Carbonated water has benefits for digestion. It may improve swallowing, increase feelings of fullness, and reduce constipation.

Does carbonated water affect bone health?

Many people believe that carbonated beverages are bad for bones because of their high acid content. However, research suggests the carbonation isn’t to blame.

A large observational study in over 2,500 people found that cola was the only beverage associated with significantly lower bone mineral density. Carbonated water appeared to have no effect on bone health (16Trusted Source).

Unlike carbonated water and clear soda, cola drinks contain a lot of phosphorus.

The researchers proposed that the cola drinkers may have been consuming too much phosphorus and insufficient calcium, providing a potential risk factor for bone loss.

In another study, teen girls who consumed carbonated drinks were found to have lower bone mineral density. This was attributed to beverages that replaced milk in their diet, resulting in inadequate calcium intake (17Trusted Source).

In a controlled study in 18 postmenopausal women, drinking 34 ounces (1 liter) of sodium-rich sparkling water daily for 8 weeks led to better calcium retention than drinking plain mineral water (18Trusted Source).

Additionally, no negative effects on bone health were observed in the sparkling water group.

Animal research suggests carbonated water may even improve bone health.

Supplementing hens’ diets with carbonated water for 6 weeks led to increased leg bone strength compared with tap water (19Trusted Source).

SUMMARY

Drinking carbonated cola drinks may harm bone health, but plain sparkling water appears to have a neutral or positive effect.

Does it affect heart health?

Research suggests carbonated water may improve heart health, although the evidence is very limited.

One study in 18 postmenopausal women showed that drinking sodium-rich carbonated water decreased LDL (bad) cholesterol, inflammatory markers, and blood sugar.

What’s more, they also experienced an increase in HDL (good) cholesterol (20Trusted Source).

Additionally, the estimated risk of developing heart disease within 10 years was 35% lower among those drinking carbonated water than those drinking the control water.

However, since this was only one small study, significantly more research is needed before any conclusions can be reached.

SUMMARY

Carbonated water may have beneficial effects on your cholesterol, inflammation, and blood sugar levels, potentially reducing your risk of heart disease. However, more studies are necessary.

The bottom line

No evidence suggests that carbonated or sparkling water is bad for you.

It’s not that harmful to dental health, and it seems to have no effect on bone health.

Interestingly, a carbonated drink may even enhance digestion by improving swallowing ability and reducing constipation.

It’s also a calorie-free beverage that causes a pleasurable bubbly sensation. Many people prefer it over still water.

There’s no reason to give up this beverage if you enjoy it. In fact, it may even improve your overall health.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: What Not to Do When You're Immunocompromised

Welcome to the Weekend Ramble. We all share the same disease... the type really doesn't really matter because germs and bacteria don't care what type of diabetes you have. What does matter is that the myriad of bacteria in our world see us as an easy target because we are immunocompromised. We are not just an easy target, but because our resistance is lowered by diabetes there's a pretty good chance that something like a flu could be far worse for us than for the average healthy person. I know that sucks... believe me I do because I've been there. So...what do we do? We fight... and we fight by being diligent in avoiding stuff that can hurt or, worst case, kill us.

The following article outlines 11 common sense actions to incorporate in your daily living. Most of them you probably already know and do, but a refresher never hurt, right? ;-)

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What Not to Do When You're Immunocompromised

Medically Reviewed by Neha Pathak, MD on 9-9-2022
Written by Alyson Powell Key

Originally published on WebMD.com 

What Does 'Immunocompromised' Mean?

When you're immunocompromised, your immune system doesn't work as it should to fight infections and disease. This can result from conditions like HIV and AIDS, diabetes, lupus, and cancer, or from a bone marrow or organ transplant. You can also become "immunosuppressed" from certain treatments, like chemotherapy and corticosteroids. To protect against illness, there are some things you should avoid.

Stay Away From Pet Poop

Pet poop may carry parasites like Toxoplasma gondii or cryptosporidium (crypto). These can infect anyone, but immunocompromised people are more likely to get seriously ill. Wear gloves to clean the litter box or cage, or ask someone else to do it. Afterward, wash your hands thoroughly. Stay away from reptiles, amphibians, and farm animals. Ask your doctor and vet how to stay safe.

Avoid Unwashed Produce

Fresh fruits and veggies can spread foodborne illnesses. Wash any produce you plan to eat raw with running (and uncontaminated) water. Peel fruits before you eat them. Use a brush to scrub hard-skinned items like potatoes and carrots. Don't soak produce in the sink, which may harbor bacteria. In particular, stay away from raw or lightly cooked sprouts, like alfalfa sprouts.

Don't Swallow Unsafe Water

Even chlorinated water and saltwater can contain bugs like crypto. Never swallow water when you swim in a pool, lake, river, or ocean. Don't drink from springs or private wells. Depending on water quality in your area, even tap water – and ice made with it – could be risky. It may be best to drink only bottled water, or use a filter.

Don't Have Unsafe Sex

Sexually transmitted infections can be more serious when you’re immunocompromised. Parasites like crypto may also spread through sexual contact. Avoid activities involving oral-anal or oral-genital contact, or use barrier protections like dental dams or condoms. Thoroughly wash your hands and genitals with soap and water after sex.

Stop Smoking

Smoking itself weakens your immune system, raising your risks for many diseases and infections. It can even lead to autoimmune conditions like rheumatoid arthritis, in which your immune system attacks healthy body tissues. And it harms your lungs, leaving less healthy tissue to fight off respiratory illnesses like COVID-19. Ask your doctor about the best ways to quit.

Say No to Sushi

A weak immune system makes you vulnerable to food poisoning and can make it more serious if you get it. So raw fish, as well as uncooked meats like steak tartare, are off the table. Other no-nos include:

• Uncooked or undercooked eggs
• Rare burgers and steaks
• Soft cheeses like brie and Camembert, as well as blue-veined cheese
• Uncooked deli meats like bologna and turkey breast
• Self-serve buffets and salad bars

Beware of Bug Bites

Mosquitoes and ticks spread infections that can be serious for those with weak immune systems. Before heading outdoors:

• Use bug repellent with effective ingredients like DEET or picaridin.
•  Wear protective clothing.
• Avoid wooded and brushy areas.
• Check pets and yourself for ticks on your return. If you're traveling to an area prone to mosquito-borne illnesses, ask your doctor about medicine to ward off disease.

Don't Garden Without Gloves

Bug spray isn't the only protection you need when you head out to work in your yard. Soil contains bacteria and mold that could lead to fungal infections. Wear gardening gloves to guard against cuts and scrapes to your hands, which give bacteria a way to enter your body. Long pants and long sleeves help, too. In some cases, your doctor may recommend that you avoid contact with soil.

Don't Skip Any Shots

It's true that you should forgo most "live" vaccines – those containing a weak form of the disease-causing virus – like the yellow fever vaccination. But "inactivated" vaccines, like the flu and pneumonia shots, are made from dead viruses. They're generally safe, and they're important to protect against infections. Your doctor can tell you which are right for you.

Don't Be Careless About COVID-19

When you’re immunocompromised, you're more likely to get COVID-19, get seriously ill from it, and stay sick longer. Use these protections:

• Get a COVID-19 vaccine, including suggested boosters.
• Take medicine (Evusheld) to boost your immune system response and prevent infection.
• Wear a high-quality mask when you're around others.
• Avoid crowded indoor events.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: What Your Friends With Diabetes Want You to Know

This weekend is a little different. Beth Axtell at WebMD put together this article that is designed to help your friends interact better with you as a person with diabetes. Most people just don't know enough about our disease and may very well be misinformed. Share this article with your family and friends and talk to them. Discuss the parameters of how the disease does... and does not... affect you so that our relationships can continue normally and without stigmas.

What Your Friends With Diabetes Want You to Know

Medically Reviewed by Michael Dansinger, MD on January 28, 2023

 Written by Beth Axtell

 

Blame and Shame Aren’t Helpful

Skinny people can get diabetes, too. Sure, lifestyle plays a big role, but so do genes and ethnic background. Type 2 diabetes is about the body not making enough insulin and not properly using what it does make. There are things your friend can do to improve their diabetes, but the blame game doesn’t help. It’s better to help with problem solving.

This Disease Is Expensive

Between doctor visits, testing supplies, and medications, care for diabetes is very pricey. One recent study found that people with diabetes spend nearly three times more for deductibles, copayments, and coinsurance than those without diabetes.

There Are Ups and Downs

Even when your friend is doing everything right -- counting carbs, planning meals, going for daily walks -- sometimes their diabetes is out of control. Stress and hormones can mess with blood sugar.

The disease is also progressive. What once worked may not do the job anymore. Damage to your friend’s pancreas can get worse over time. That can give them less insulin to work with. Many times, people with the disease need more medicine as time goes on.

Encouragement and Support Are Critical

Instead of pointing out shortcomings, encourage and praise your friend when you see them make a healthy choice. Tell them that cauliflower-crust pizza looks delicious. Invite them out for a walk or a bike ride. Work with your friend to tweak a favorite recipe so it fits in their meal plans. Offer to drive them to the doctor or to help create a weekly meal plan.

Keep Those Invites Coming

Just because your friend has diabetes doesn’t mean they can’t do things with you. They may need to plan ahead and make a few adjustments, but they can still attend parties, go to amusement parks and restaurants, go hiking, camping, dancing, or participate in countless other things.

Look for Signs of Low Blood Sugar

Your friend may not always realize when theirs gets too low. That can make thoughts foggy. If your friend seems tired, weak, shaky, dizzy, sweaty, or irritable, suggest that they check their blood sugar. You may even want to ask if you can bring them some juice.

Stop Talking About Cures

Resist the urge to tell your friend about the latest miracle cure you read about. Sticking to their diet plan, losing weight, and exercising will help control their blood sugar. But their diabetes won’t go away completely.

One Piece of Candy Won’t Kill Me

Don’t get judgmental on them or freak out. As long as they plan for their sweets as part of a healthy meal plan or combine them with exercise, your friend can have a little dessert. Sweets are no more forbidden for them than they are for you. They just have to have a small portion and make sure they account for the carbs.

My Foot Pain Can Be Terrible

Sometimes the foot pain with diabetes is so bad that people can barely walk. This can really make it hard for people with the disease to get the exercise they need. Over time, diabetes can result in nerve damage called diabetic neuropathy. It causes burning, tingling, and stabbing pains. Some days the pain makes it hard to function at all. Eventually, neuropathy can also make them lose feeling in their feet. 

Don’t Be All Doom and Gloom

Yes, your friend knows some people with diabetes lose their eyesight, or have a foot amputated, or need dialysis. But they don’t need to be reminded of it. These are worst-case scenarios that are much more likely to happen to people who don’t manage their diabetes well.

If your friend works hard to control their blood glucose levels, checks their feet every day, and goes to the eye doctor every year, they can help prevent these and other complications.

Diabetes Has Lots of Hidden Effects

Diabetes can affect every part of your friend’s body, especially if they don’t keep tight control of their blood sugar.

Daily symptoms can include fatigue, thirst, hunger, needing to pee a lot, and mood swings. Possible long-term effects include heart disease, stroke, kidney disease, nerve pain, numbness, sexual dysfunction, non-healing wounds, dental problems, vomiting, diarrhea, and depression.

Changing Habits Is a Struggle

People with diabetes have to change decades-long habits. Exchanging unhealthy routines for healthy ones requires constant attention. Your friend probably has to think about it and make conscious decisions all day. Sometimes, they’ll slip up, but they can always start working at it again.

Managing Diabetes Is a Big Job

All this can be complicated, time-consuming, and exhausting. On top of the regular responsibilities of life, your friend:

• Checks and treats their blood sugars
• Counts their carbs
• Plans their meals
• Exercises
• Takes medicines
• Checks and gives added care to their feet
• Keeps up with doctor and dietitian appointments

It’s a constant balancing act.

Sometimes, a Vent Helps

Your friend can get frustrated, tired, and overwhelmed. There comes a point when they need to let it out. They just need you to listen. Don’t take on their problems or try to solve them. After they’re through, help them reframe their thoughts. Then, talk through some solutions.

I’m Still Me

Diabetes doesn’t define your friend. The person they are now is no different from the person they were before they were told they had diabetes. Some of their behaviors and habits may have changed -- for the better. They aren’t their disease. They aren’t “diabetic.” They’re a person with diabetes.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: The Best Exercises If You Have Diabetes

Let's be honest... nobody enjoys exercise. Ok some people do but for the most part we diabetics are not the biggest fans. We're not young bucks anymore and may have a few extra pounds we're ashamed of on some level. If you're anything like me, I despise the whole gym scene. The smell alone tends to turn me around at the door. Now... we all KNOW that exercise will help us with our diabetes, so let's explore these low impact exercises that can actually be fun. My absolute favorite is walking. Carolyn and I have found many many trails of varying levels right in our own backyard. All you need to do is Google "Hiking trails near me" and let the internet find things that may very well surprise you! :-) 

Meanwhile... check out this neat list assembled by the good folks at WebMD.com

The Best Exercises If You Have Diabetes

Medically Reviewed by Michael Dansinger, MD on January 28, 2023

Fighting Diabetes? Do It Actively

Exercise is good for pretty much everyone. It’s especially important if you have diabetes. Workouts can do all kinds of things for you, like lower your blood sugar and blood pressure, boost your energy, and help you sleep better. If physical, high-impact exercises aren’t for you, there are plenty of other options.

Walk

It’s a simple way to get exercise and fresh air. It can lower your stress, too. A brisk stroll of 30 minutes to an hour 3 or 4 times a week is one way to hit your target. It’s easy to get started: Take Fido around the neighborhood or walk to the store instead of driving. Once you’ve made it a habit, it can be rewarding -- and motivating -- to track your steps and your progress.

Dance

This can be a fun way to get your exercise. Just shake your groove thing for 25 minutes, 3 days a week to help your heart, lower your blood sugar, ease stress levels, and burn calories. You don’t need a partner to get started, either. A chair can be good support if you need it.

Swim

This is one aerobic exercise that doesn’t strain your joints like other ones can. It also lets you work muscles in your upper and lower body at the same time. Hitting the water is also good for your heart. It can also lower cholesterol and help you burn serious calories. If a lifeguard is on duty, let them know you have diabetes.

Bike

Fighting diabetes can be as easy as riding a bicycle. Whether you use a stationary one or hit the road, 30 minutes a day 3 to 5 times a week can get your heart rate up, burn blood sugar, and help you lose weight without hurting your knees or other joints.

Climb Stairs

This can be a healthy and easy way to burn calories and get your heart and lungs working faster, especially if you have type 2 diabetes. Going up and down stairs for 3 minutes about an hour or two after a meal is a good way to burn off blood sugar. You can do it anywhere there’s a staircase, like when you need a break from work.

Strength Training

You do this with free weights or resistance bands. It can lower your blood sugar and help make your muscles and bones stronger. You get the most out of it if you do it twice a week -- in addition to your aerobic stuff.  You can do many of these exercises at home, like:

• Lifting canned goods or water bottles
• Push-ups
• Sit-ups
• Squats
• Lunges

Gardening

If the idea of traditional exercise isn’t for you, don’t worry. Time in your garden counts as both aerobic activity and strength training. It gets your blood going (since you’re walking, kneeling, and bending). It also builds muscles and helps your bones (since you’re digging, lifting, and raking). You’re also outside, where your stress levels can be lower.

Yoga

It’s worked for some 5,000 years as a low-impact exercise that can make you stronger and more flexible. Yoga can also help with balance. The motions, poses, and focus on breathing may also ease stress and help build muscle. That can keep your blood sugar levels more stable.

Tai Chi

This ancient Chinese art uses slow, controlled movements -- along with visualization and deep breathing -- to build strength. It can also help with mobility, balance, and flexibility. This gentle exercise can also lower your stress level. It may also help prevent nerve damage in your feet.

How Much Is Enough?

At least 30 minutes of aerobic activity 5 days a week can help the insulin in your body work better. We’re talking exercise that gets your heart and lungs going and kicks your blood flow into a higher gear. If you haven’t been active in a while, start with 5 to 10 minutes a day and build up over time.  Talk with your doctor before you start.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Smoking and Diabetes

This topic is something very personal and literally a revelation to me, as I never knew there was a connection until August 28, 2024 when an article on WebMD caught my eye.

You see, I was a smoker for 26 years and quit on September 12, 1997. My primary reason for quitting was to make sure my boys grew up with their Dad alive. My own father died of his third heart attack at age 52. 

Smoking cessation became an integral part of my life for many years as a member of an online support group which eventually lead me to become a quit coach for almost a decade. In 2000 I wrote a book titled:

Don't Quit Smoking Alone!

Help & Encouragement from the Trenches of an Online Support Group

The book is available as a free read... click here :-)  Thousands have benefitted from perusing the topics covered in the book that focuses on the long-term maintenance of a successful quit. Have a look if you are a smoker or even former smoker.

Okay... let's get to this week's Ramble! If you are like me and were not aware of the connection between smoking and type 2  diabetes until now, my hope is that this article and my free book will help you move forward with your quit. 

Smoking and Diabetes

Medically Reviewed by Michael Dansinger, MD on June 15, 2024

Written by Keri Wiginton for WebMD.com

If you smoke, you’re more likely to get type 2 diabetes (T2D). In fact, your chances go up by 30%-40% when compared to someone who doesn’t smoke. If you already have diabetes, smoking can make it harder to control your blood sugar. It can also worsen other health problems.

One of the best things you can do for your health is to give up smoking. But it can be hard to stop on your own. That’s why it’s important to get support from friends, family, or online communities. You should also bring it up with your doctor. They have treatments that can help you quit.

How Can Smoking Lead to Diabetes?

Studies show nicotine, the active chemical in cigarettes, can raise your blood sugar. It can also hurt your body in many diabetes-related ways. You may get:

Insulin resistance: Nicotine makes it harder for your cells to respond to insulin. That’s the hormone that helps your body use the sugar in your blood. You’ll end up with higher glucose levels.

Inflammation: Chemicals in cigarettes hurt your cells. This can lead to inflammation. That’s when your body tries to heal itself. This kind of damage makes it harder for your body to use insulin the right way.

Belly fat: If you’re a heavy smoker, you may gain more weight around your midsection. Even if you’re not overweight, this central fat can raise your chances of insulin resistance and T2D.

Other health problems: Your “bad” LDL cholesterol can go up. At the same time, your “good” HDL cholesterol goes down. Smoking also raises your triglycerides. Those are a kind of fat found in your blood. High cholesterol and triglycerides have a link to T2D.

Smoking if You Have Diabetes

Nicotine makes it harder to control your blood sugar. If you use insulin, you may need to take more of it than someone who doesn’t smoke. Smoking paired with unmanaged diabetes can also speed up damage to your whole body. That’s because your big and little blood vessels get hurt.

Compared to someone with diabetes who doesn’t smoke, you’ll have an even greater chance of:

• Heart disease
• Eye problems
• Stroke
• Kidney failure 
• Nerve damage (neuropathy)
• Erectile dysfunction

 

Smoking and Sleep

Studies show smokers don’t get as much quality sleep. There’s a link between a lack of this restorative deep sleep and T2D. Part of the problem is that nicotine is a stimulant. That means it can keep you awake. But you may also have sleep problems as the chemicals leave your body at night. That’s called withdrawal.

On the flip side, you may find it hard to fall or stay asleep when you first quit smoking. If that happens to you, talk to your doctor. They can help you find ways to get a good night’s rest.

Does Smoking Cause Diabetes?

There’s a really strong connection between cigarette smoking and T2D. Many studies point to a cause-effect relationship. But some experts believe that it’s hard to say for sure that smoking alone causes diabetes. That’s because there are a lot of other things at play.

Some other drivers of T2D include:

• Stress
• Obesity
• A family history of diabetes
• A lack of exercise
• Health problems, like high blood pressure

 

Quitting Can Help

Your blood sugar may go up when you first stop smoking. This might happen because of post-quit weight gain. But experts aren’t sure if added pounds are totally to blame. Either way, you should stick with it. The longer you go without cigarettes, the better your insulin resistance will get.

If you don’t already have T2D, you may be more likely to get it when you first stop smoking. Your chances are highest the first 2 years after you quit. But if you abstain for 10-12 years, your chances are more like someone who’s never smoked.

If you’re finding it hard to quit, talk to your health care team. Your doctor may suggest a mix of treatment. That might include:

• Counseling
• Nicotine replacement therapy
• Mindfulness training for smoking cessation (MTS)
• Antidepressant (bupropion)
• Chantix, an oral medication that blocks nicotine receptors and eases symptoms of withdrawal
• Treatments for insomnia

You can also search for apps to help you quit, or you can call 800-Quit NOW (800-784-8669). Some online resources you can turn to include:

• Smokefree.gov
• American Cancer Society
• American Heart Association
• American Lung Association

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!