Tag: Diabetes Education

Health

Healthy Tips for Managing Holiday Stress

Posted on by mghdiabeteseducation

The holidays are a time of fun and excitement, but they can also be a time of added stress.

While stress is a normal part of life, it can have an impact on diabetes management. Stress hormones can raise blood sugar, and prolonged stress weakens the immune system and interferes with healthy self-care routines.

Stay healthy and enjoy the season with these techniques for managing holiday stress:

  • Prioritize – A common cause of holiday stress is trying to do too much at once. Focus on those things that are most important to you, and don’t be afraid to say “no” to taking on new commitments.
  • Take “time out” (Find a distraction) – Take a break and do something to clear your mind. Spend time with or call friends. Engage in some other activity you enjoy (like a favorite hobby).
  • Get Moving – Exercise is a known stress reducer, and sticking with your regular fitness routine can help with maintaining good blood sugar control. Small steps make a difference! Go for a walk, put on a yoga video or dance to a song on the radio.
  • Relax – Mind-body activities like meditation, deep breathing or positive visualizations elicit the relaxation response, the body’s built-in counter to the stress response.

Losing or maintaining a healthy weight is another source of stress for many during the holidays. The added pressures of the holidays can also contribute to emotional or stress eating (eating for reasons other than hunger). Signs of stress eating can be turning to comfort food after a difficult day, or mindlessly munching on snacks to burn off nervous energy. The downside is many comfort foods are high in sugar (which can raise blood sugar), fat, and calories. Distracted snacking makes it easy to take in more calories than expected. Consider preparing some healthy snacks to have accessible.

The techniques above can help with coping with stress eating as well, but if you’re still craving a crunchy snack or Mom’s Mac and Cheese go ahead and have some – just do so mindfully. Keep track of portion size, and eat slowly so you can really enjoy the food’s taste and texture.

It’s not possible to avoid all stress completely, but one final thing to remember is the holiday season (and the stress that comes along with it) is temporary. Slow down and enjoy the best the season has to offer. If you’re still feeling overwhelmed or think you might be experiencing diabetes burnout, talk to your health care provider or a diabetes educator.

(Post content reviewed by the Benson-Henry Institute for Mind Body Medicine)
0
Announcements

Save the Date: World Diabetes Day

Posted on by mghdiabeteseducation

WDD candidAnnual World Diabetes Day Awareness Event

Thursday, November 13 10:00 am—3:00 pm MGH Main Lobby near Coffee Central This year’s event will focus on developing a healthy lifestyle and preventive care.

  • Talk to an exercise physiologist about your fitness goals.
  • Ask our dietitians questions about food and nutrition.
  • Learn about stress reducing techniques and get a free massage.
  • Plus trivia, games and prizes!
0
Health

Diabetes and Sleep Apnea

Posted on by mghdiabeteseducation

By Matt T. Bianchi, MD, PhD
Chief, Division of Sleep Medicine

In an era when advanced technologies, imaging, genetics, and personalized medicine is making heroic steps towards improving healthcare it may come as a surprise that a common and serious disorder with multiple available treatments remains largely undiagnosed. Yet such is the case for sleep apnea, which affects about 10% of adults but is diagnosed in fewer than half of these.  Sleep apnea is defined as repeated obstructions in breathing during sleep, each lasting typically 20-30 seconds.  These events can range from complete obstruction (apnea) to partial obstruction (hypopnea) and are often accompanied by drops in oxygen.

Sleep apnea is more common in people with diabetes, especially if other risks like obesity are present. Undiagnosed sleep apnea can increase risk of heart attack and stroke – which are already increased in those with diabetes. Sleep disturbances such as sleep apnea can also make it harder to keep blood sugars under control. Other risk factors include male sex, older age, smoking, and alcohol use. Those who have already had a heart attack or stroke, or who have poorly controlled blood pressure, are also at increased risk.

Diagnostic testing, performed in the laboratory or sometimes even at home, involves monitoring breathing and oxygen levels. Pauses in breathing (obstructions) occurring at 5 or more times per hour indicate sleep apnea is present. Increased pause rate means increased severity of the problem (15-30 is moderate; >30 is severe). This disorder often comes with snoring, sleepiness and being overweight – but not in every case.

There are many treatment options for those with sleep apnea. Wearing a mask known as continuous positive airway pressure (CPAP) while sleeping is the standard treatment. Although some initially find the prospect of this treatment daunting, there are dozens of different kinds of masks to help accommodate each person’s needs and comfort. Alternatives come in two categories: surgical and non-surgical. Surgeries include soft palate surgery and jaw advancement surgery, as well as a new stimulator device that acts like a pacemaker to prevent obstructions in sleep. Dental appliances can be made that pull the bottom jaw forward in sleep – these are made by specially trained dentists.

For some people, the sleep apnea is present mainly when they sleep on their back.  In these cases avoiding that position can be helpful. This can be accomplished with a shirt/vest that has a bumper on the back that makes back-sleeping uncomfortable. (The challenge is that some people end up sleeping on their back for some or all their sleep regardless.) Finally, weight loss can be helpful for those patients who are overweight. Whichever treatment pathways are chosen, alone or in combination, it is best to speak with your doctor about your choices and how to monitor your progress.

0
Announcements

Fitting Fitness in Fall Twitter Chat

Posted on by mghdiabeteseducation

MGH logo with blue circle

The beginning of fall is a time of change. Changes in the foliage, changes to your schedule, change in the weather . . . changes in your exercise routine?

Join us on Monday, October 7th at 2pm EST for a chat on adapting your fitness routine to the change in seasons and strategies for fitting fitness into a busy fall schedule. Mike Bento, Personal Trainer at the Clubs at Charles River Park, will be leading the discussion and answering your questions.

Follow #MGHDSME for more details. If you’d like to submit questions ahead of time, contact diabetesviews@partners.org.

0
Nutrition, Secret Ingredient

The Secret Ingredient Is . . . Avocado

Posted on by mghdiabeteseducation

Animated AvocadoDark green/black bumpy skin on the outside, bright yellow-green meat inside and a large pit nestled in the middle.  We’re talking of course about the avocado – the pear shaped tropical fruit known for its creamy texture and mild nutty flavor.  Guacamole is probably the first thing that comes to mind when talking about avocados, but diced avocado is also a nice addition to your salad or cold soup.  You can also use it in your sandwich as a healthy alternative mayonnaise, or eat it plain all by itself!  Avocados are cholesterol-free and a good source of fiber.  While it’s true they contain a lot of fat, it’s mostly monounsaturated (one of the “good” fats).

Most of us are familiar with the dark green Hass variety of avocados (or maybe the Fuerte which has a smoother, light green skin), but did you know that there are hundreds of avocado varieties?  Here’s another bit of trivia:  avocados will not ripen until they’re picked.  This is why they’ve available all year – they can be left on the tree for an extended period before harvesting.  An easy way to tell if your avocado is ripe is give it a light squeeze.  If there’s a little give to it you’re good to go; if not you can help it along by placing it in a paper bag on your counter for a day or so.

If you’ve ever cut into an avocado, you know it starts to turn brown before long.  This is caused by enzymes in the avocado reacting to the oxygen in the air (this is also why apple slices turn brown around the edges).  You can slow this process by adding a splash of lemon (or lime) juice to your cut avocado.  If you’re not going to use the entire fruit at once, sprinkle leftover pieces with lemon juice and place in an air-tight container in the refrigerator.

What’s your favorite way to eat avocado?

(Content reviewed by MGH Nutrition Department)

 

 

 

1
Announcements

Feel like you could use some help with your diet? Tell us how we can help!

Posted on by mghdiabeteseducation

Massachusetts General Hospital’s Diabetes Self-Management Education and Support (DSME/S) Program and Emerson College are offering a survey for adults with diabetes. We want to understand the challenges people with diabetes face when cooking healthy meals and following a recommended meal plan.

  • Anonymous survey.
  • Only takes 20 minutes or less!
  • Your feedback will help create a cooking and diet tool for patients with diabetes at MGH.
  • After completing the survey, you will be eligible to win a raffle for one of five $10 gift cards to MGH’s Coffee Central!

To take the online survey, visit: http://bit.ly/14Voyvn.

0
Nutrition

What’s the Deal with Gluten-Free Foods?

Posted on by mghdiabeteseducation

Question Mark Photo Credit: Steven Goodwin

Perhaps you’ve noticed many items in the grocery store now have the words “gluten-free” on their labels, or “gluten-free” menu options appearing at your favorite restaurant.  Gluten-free foods seem to be everywhere lately, and gluten-free diets have developed a reputation for being an all-around healthier way to eat (helped along by numerous celebrity endorsements).  But what is gluten, and is there really a reason to avoid it?

Gluten is a protein found naturally in wheat, barley and rye.  It helps give breads and other baked goods their chewy texture, and can sometimes be used to thicken sauces and soups.  Most of us can eat products containing gluten with no problems.  For some people, though, eating foods containing gluten can lead to serious health concerns.  People with celiac, an autoimmune disease affecting a small portion of the population, are gluten intolerant.  Eating even a small amount of gluten causes a reaction in the body that damages the small intestine so that it is unable to absorb nutrients in food.  According to the American Diabetes Association, about 10% of people with Type 1 Diabetes also have celiac.

There are also some people who have gluten sensitivity, meaning they experience unpleasant reactions to eating gluten (gas, bloating, diarrhea, etc.) but do not have the damage to the small intestine associated with celiac.  Only a medical professional can diagnose celiac (it requires a blood test and a biopsy of the intestine).  If you have any questions or concerns, it’s best to talk with your health care provider.

So should you start eating gluten-free?  Well if you have celiac, a gluten-free diet is mandatory and a nutritionist can help create an eating plan that works for you.  If you don’t have any type of gluten sensitivity, then there’s really no reason to spend the extra money on gluten-free foods.  Just because an item is gluten-free, it doesn’t mean it’s necessarily healthier – in fact some products can be higher in calories and fat (and lower in some nutrients like fiber) than similar products containing gluten.   A diet emphasizing fresh fruits and veggies, whole grains, lean protein and low-fat dairy while limiting packaged and processed foods will serve you well.  Just make sure you’re watching your portion size!

(Content reviewed by MGH Nutrition Department. Photo credit: Steven Goodwin)
2