16 Tips for Controlling Blood Sugar

16 Tips for Controlling Blood Sugar 

   We can control type 2 diabetes by following a diet that is low in fat, low in sugar, low in salt, and high in fibre.

It should consist mainly of plants and other foods with low glycemic index numbers, and be washed down with lots of water.

There are times however, no matter how successful we are at controlling our diabetes, that we experience 'unexplainable' swings (up or down) in our blood glucose levels. The reason is simple: we all have slightly different reactions to various foods, ie some foods will increase (or decrease) blood glucose levels for some people while others will experience no effects, adverse or otherwise, from eating these foods. To become adept at controlling our diabetes we need to know how we are affected by particular foodstuffs and drinks. We can only find this out by keeping track of our responses to them. To help, here are some notes on various foodstuffs and drinks that may affect your blood glucose levels in various ways. You should check these tips for controlling blood sugar against your own experience of how these particular foods affect you. 

Coffee Your blood sugar may rise after you drink coffee, even sugarless black coffee, due to the caffeine it contains. The caffeine in black and green tea or other drinks can have a similar effect on your blood glucose. Strangely, there are other compounds in coffee that have beneficial effects on your health. These include antioxidants such as chlorogenic acids and melanoidins, as well as N-methylpyridinium, which can boost cell defence mechanisms. So how does coffee, green tea etc affect your blood sugar levels? Refined bread The refined flour in white bread gives it a high value on the glycemic index, in excess of 70. Thus it is digested quickly and produces a rapid high spike in the level of your blood glucose.

 So you should eat bread made from 100% wholemeal flour. Bagels are often touted as a healthy alternative to white bread. Not so, if you are diabetic. Bagels contain more carbs and calories than a slice of bread... even the wholemeal ones. What is the best bread for you? Sugar-free foods These seem like a safe bet when you are diabetic. But this is not always true. Many sugar-free foods contain oodles of fat added to impart flavour. If you are a type 2 diabetic you need to rid your diet of fat as far as possible in order to unblock the glucose receptors in your muscle cells. Sugar-free foods may also contain a lot of starch, the main form of carbohydrates. You can only find out by checking the labels. Sugar alcohols, such as sorbitol and xylitol, are often added to sugar-free foodstuffs to make them taste sweet. 

While these compounds have fewer carbs than sucrose (table sugar), they may still have enough to boost your blood glucose levels. Again, check the labels. Eating out Going to restaurants always presents problems for diabetics. Trying to decide whether a dish on a menu meets your low-fat, low-sugar dietary criteria can be difficult. Food based on Chinese, Japanese and other Eastern cuisines is, in the main, quite healthy. However the white rice served in these restaurants contains lots of carbohydrates. It also has a relatively high GI value which means that the carbs are digested quickly and thus can give rise to a rapid spike in blood glucose levels. Some Eastern foods also have a high fat content. 

You need to avoid these foods. You need to be cautious when eating out in other Western restaurants. Pizza, French fries and other foods contain lots of carbs and fat. No matter where you eat, you should note the foods you have eaten. You should then check your blood sugar about 2 hours later. After a while a pattern will emerge and you'll be able to see which foods have an adverse affect on your glucose levels and what foods are safe to eat on a night out. Colds and flues Your blood glucose levels will rise when your body is trying to fight off an illness. There's not a lot you can do about that except to make sure you stay hydrated by drinking lots of water. Note that some medicines can increase your blood sugar levels even further. These include some antibiotics and decongestants for clearing your sinuses. For example, decongestants containing pseudoephedrine or phenylephrine are known to raise blood sugar. 

Cold medicines also sometimes have a little sugar or alcohol in them, so look for products that do not contain these ingredients. Antihistamines, however, don't cause a problem with blood glucose. You should ask your pharmacist about the possible effects of over-the-counter meds before you buy them. You should, of course, attend your doctor if an illness persists for more than two days or so. Other medications Several medicines in common use can have an adverse affect on blood sugar levels. Corticosteroids, such as prednisone, are used to treat rashes, arthritis, asthma, and many other conditions. 

They are known to boost your blood glucose levels. Diuretics (or water pills) that help regulate high blood pressure can also affect blood sugar levels adversely. Antidepressants can go either way... some raise, others tend to lower blood glucose. Birth control pills containing oestrogen can affect the way a woman's body handles insulin. Birth control injections and implants are known to raise blood sugar levels. However oral contraceptives are considered safe for women with diabetes. A combination pill containing norgestimate and synthetic oestrogen is recommended, though your doctor's advice should always be sought. 

Female hormones When a woman's hormones change during her monthly menstruation, her blood sugar levels change also. During menopause, the hormonal changes can make blood glucose even harder to control. You should keep a monthly record of your blood glucose levels to get a better idea of how they are affected by your menstrual cycle. Stress When you are stressed your body releases hormones, such as cortisol, that raise your blood glucose levels... no matter what the source (work, domestic, financial etc) of that stress. Blood sugar rises due to stress are more common among people with type 2 diabetes than more healthy persons.

 You need to change the things that are stressing you if that is possible. If not, you should train yourself to relax using deep breathing and physical exercise. Dried fruit Fresh fruit is always a healthy choice for a snack. Dried fruit is just as healthy. However, as the water has been taken out, it will contain on average about three times the amount of natural sugars and carbs by volume as fresh fruit. For example, one tablespoon of raisins, dried cranberries or dried cherries will have the same amount of carbs as three tablespoons of these fruits. Thus you should only eat a third of what you would eat if the fruit were fresh. Probiotics Probiotics are foods such as fresh yoghurt that contain healthy bacteria. 

These can improve your digestion. They may also help you control your blood glucose levels. But be cautious. Some yogurts contain added sugar and fruit. You need to check the labels and note the amount of carbohydrates. Your best bet is plain or light yogurt without added sugar. Vegan diet Several studies have found that people with type 2 diabetes who switch to a vegan (all vegetable-based) diet have better blood glucose control. Most are able to reduce or give up their medications. A few have actually reversed their diabetes. It can be difficult at first but if you follow a pure vegan diet you are guaranteed to experience very positive effects on your diabetes. 

Cinnamon Cinnamon is definitely one drug that helps reduce blood glucose levels two hours after a meal. It is also a handy way to add flavour to dishes without adding salt, carbs or calories. In this writer's experience a sprinkling of this spice on his oatmeal in the morning is worth between 0.3 and 0.5mml/L (5.4 to 9mg/L). This is a significant drop (almost 7% on average) when your are aiming for a target of 6mml/L (108mg/L) two hours after breakfast. Exercise Physical activity will boost your overall health. It will also contribute to keeping your blood glucose levels under control. However, as a diabetic, you need to tailor your exercise to suit your needs. 

If you work out hard enough to sweat and raise your heartbeat, your blood sugar may increase rapidly and then drop. In fact, intense or endurance-type exercise can reduce you blood glucose to a dangerously low level and keep it down for 24 hours or more afterwards. A snack before you begin could help prevent it dropping too low. You should check your blood sugar before, during, and after you exercise. That said, moderate exercise can have a very positive effect on blood glucose levels. For example, cleaning the house or mowing the lawn can help lower your blood sugar. 

There are many ways in which you can boost the amount of exercise you do. For example, walk up stairs instead of taking the elevator or park on the far side of the parking lot near your office or at your local supermarket. Small bits of moderate exercise all add up. Sports drinks The fact of the matter is that all you need after a workout is plain old H2O. Indeed unless you have had an extreme workout, plain water will replenish your fluids adequately. Sports drinks are usually full of sugars, calories and carbs, so if you must imbibe one, read the label carefully. Some of them contain as much sugar as a soda drink. 

Alcohol Alcohol, the world's most beloved recreational drug, is low in nutrients but high in empty calories, ie calories that have little or no nutritional value. Alcoholic drinks contain plenty of carbohydrates so drinking moderate amounts of alcohol will cause your blood sugar to go up. This initial rise soon wears off and the level of glucose in your blood starts falling. If you continue drinking then your blood glucose can continue to fall until you end up with hypoglycaemia (dangerously low blood sugar levels, aka a hypo). 

Even if you don't experience a hypo, your glucose level can stay too low for up to 12 hours after drinking. It's best to take your booze with food and to check your blood sugar two hours afterwards. Heat Heat makes your blood sugar harder to control. You are better off inside with the AC on when it's hot outdoors. You should drink plenty of water to avoid dehydration, and test your glucose levels from time to time. High temperatures can also affect your medications, glucose meter and test strips, so don't leave them locked in a hot car. 

Reverse Type 2 Diabetes. The Original Bestseller!

The Doctor Said I Am Prediabetic, What Should I Do Now?

The Doctor Said I Am Prediabetic, What Should I Do Now?

"Prediabetes" described a condition wherein blood glucose levels that are higher than normal but not high enough to be diagnosed as diabetes outright.

Pre-diabetes puts person so diagnosed at a higher risk for developing type 2 diabetes and associated complications.

The biochemical profile of the blood is with an A1C of 5.7% - 6.4%, a fasting blood glucose of 100 - 125 mg/dl and an OGTT [Oral Glucose Tolerance Test] 2 hour blood glucose of 140 mg/dl - 199 mg/dl. There are no clear symptoms of pre-diabetes, so, it is common to have it and not know it. 

Pre-diabetes is really an opportune time because it gives one a second chance to straighten out their diet and lifestyle. It is not panic time. A Chinese proverb often quoted goes like this: A journey of a thousand miles begins with a single step. 

Diabetes is a chronic disease; pre-diabetes is analogous to the beginning step of the chronic journey of type 2 diabetes. At this stage one has numerous options. The very first decision to make is not go any further than pre-diabetes in the diabetes journey. Learn all you can from your doctor. Research it on the internet in diabetes forums and blogs. Make friends with others who are pre-diabetic or diabetic and exchange experiences. 

Be entirely open-minded. There is more help out there than most realize. Analyze your food. Get a glucometer. Before any meal check your blood sugar and repeat 2 hours after meal. This is a simple way to determine which food gives you a higher glycemic response and build you self a list of foods to avoid. This is how you distinguish what your body is telling you versus what your taste buds are telling you.

Reverse Type 2 Diabetes

 Be diligent in doing this and respect the foods on you avoid list like a plague. No yea but. No rationalizations. Be blunt about not negotiating. This is a unique opportunity to prevent diabetes from gaining a foothold in your body. Learn about food. Search out nutritionists and dieticians and consult with them. They will introduce you to foods you don't know are good for you yet and ones you must begin to avoid. 

At the stage of pre-diabetes, you can arrest diabetes from blossoming. If you are overweight, this is a time to embark on shedding some pounds. Get involved with exercise. It does not have to be knockout drag out iron pumping exercise. We are talking simple things like swimming, walking around the block, taking the dog out, riding a bicycle, power walking, using the steps instead of the elevator, etc. 

When you go shopping, park the car a little farther away so you can put in some walking. It would not hurt to obtain a gym membership if only to use the very many equipment they have to achieve your exercise goals.  

All About Odd Object Training - Construct Your Own Gear!

All About Odd Object Training - Construct Your Own Gear! 

Odd object training - generally - involves exercise using heavy 'found objects' or implements that you can modify for strength training.

Many odd objects such as Atlas stones have been traditionally used as part of strongman training. 

This type of exercise is nothing new, but it has been coming back into favor recently. An odd object is a non-rigid implement with a center of mass that is not fixed. In conventional strength training, the pattern of movement is fixed, whereas the load given by odd objects will cause adjustments during the movement. Some label this style of training 'real world training', and odd objects certainly have benefits, including versatility, portability, and simplicity. 

The only limit is your own creativity, as well! Odd object training used to be done because there were no other options - people either had no access to special equipment, or it simply had not been invented yet. Many old school strongmen also became very well known for using rather heavy odd or awkward objects. Such objects include kegs, anvils, Atlas stones, medicine balls, and sandbags. In this modern era, with all of the scientifically designed equipment and training routines that we can get access to, we can still benefit from odd object training. 

An increasingly popular philosophy of training - Dinosaur Training - promotes returning to the exercises and training of strongmen. I have personally found that working with odd objects and the exercises I have discovered for them have helped with coordination, wrist and forearm strength, and more. Next, I recommend some odd objects and other implements that I prefer to use, as well as alternative methodologies. I realize that this is far from a comprehensive treatment on the subject. Equipment List Old car tires Have a partner hold the tire so that you can practice body blows on it. Make sure to wear MMA or boxing gloves (or similar hand protection). You can also practice front kicks and roundhouse kicks. You can also modify a martial arts striking dummy or makiwara board by adding a car tire to it. 'The Art of Hojo Undo' illustrates a few ideas. 

Alternative idea - if you can acquire a used truck / tractor tire and a sledgehammer, there are many drills you can use. Cinder blocks Curls, presses, plank variations, wide squats, calf raises, lunges, shrugs, single arm rows, swings, farmer's walk, step-ups, and more! For squats, you can also practice assisted one leg squats - step 9 in the squat progression of Convict Conditioning. Instead of using a basketball or similar object, you will use the cinder block for support as you squat down and 'find' the block with your hand. For calf raises, you can practice them standing on the cinder block. 

You will stand with on the balls of the feet on the edge of the block and lower your heels slowly, with control. Make sure you have a sturdy chair or other piece of furniture, a training partner, or a wall nearby to maintain a safe level of balance. Check out the second Convict Conditioning book for the calf raise progression. Where to find used tires and cinder blocks? Many times, auto repair shops will have plenty of old tires lying around they are happy to get rid of. If you're looking for cinder blocks, try the Freecycle Network or ask friends or local businesses. 

Abandoned buildings will often have old materials lying around, but investigating such buildings can involve legal and safety issues, so exercise discretion. Rice Bucket There are wrist strengthening exercises that you can work using a bucket full of rice. Such exercises are common in baseball and physical therapy. Heavy Bag Any boxing, MMA, or similar heavy bag, or a heavy bag of your own construction. You can use different materials to both make the bag and fill it to your desired weight. Keep in mind that if you want your own constructed bag to be useful for martial arts practice, that the contents of the bag are not so hard that they do not allow any 'give' or cushion when you strike it. A heavy bag can be suspended by rope or chains. 

I would recommend visiting a sporting goods store or asking a local boxing, karate or similar instructor for advice on how to hang up bags. The book 'The Art of Hojo Undo' has a section titled 'Other Tools and Methods', which lists small heavy bag. The use that the book lists is as follows - 'Swinging a bag or ball filled with cement and allowing it to land on various parts of the body, conditions the mind and body to the effects of impact.' There are many exercises you can practice with heavy bags. These include, but are not limited to, slams, squats, and fireman's carry. 

Rope Climbing and Towels for Hang Grip Work These make great additions to any grip or pullup training. Rope climbing is common in military style workouts. Like many odd object training methods, rope climbing and towel hangs build strength in the hands, wrists, forearms, tendons, and ligaments. Overcoming Gravity, a book I recommended earlier, recommends the use of a towel in its one arm pullup training progression. Also, the second Convict Conditioning book has a progression for hang grip work that includes the use of towels. 

The two progressions supplement one another very well. Sandbag training Sandbags can normally be purchased at a hardware store for a few dollars each, and commonly weight 40 to 45 pounds - making them very cheap lifting implements! You can do almost any type of lift with them, and the fact that the sand shifts around forces you to stabilize the bags, giving you a harder workout. 

Sandbag training is very useful for firefighters and combat athletes, such as cage fighters and wrestlers. I have personally put sandbags into a duffel bag, which you can normally pick up for $15 or so at an army surplus. Some other ideas for strength training without special equipment Car pushing, chopping wood, using monkey bars or rafters for pullups and various gymnastics exercises, using chairs or picnic tables for 'chair dips' and decline pushups.

 The staples that frequently appear at strongman competitions include the following, a number of which use odd objects - Atlas Stones Axle Press Car Flip Deadlift Dumbbell Press Fingal's Finger Frame Carry Keg Toss The clock Deadlift hold Hercules hold Vehicle pull Log Clean and Press Squat Tire Flip Yoke Log press Farmers Carry Husafell Stone Sand Bag Carry Power stairs (Source - Wikipedia entry for Strongman (strength athlete) Hojo Undo / martial arts tools 

This is hardly a comprehensive list of implements that martial artists use. Lifting Tools of Hojo Undo that I personally use. Chi ishi - weighted levers or 'strength stones'. A 'chi ishi' is basically a wooden pole with a concrete weights attached. Makiage kigu - wrist roller. Traditionally, a wooden handle is used, with a weight hanging from it via a length of rope. I personally purchased a modern wrist roller, but the use is the same. 

Tan - it is like a modern barbell, and made from a wood post that has concrete weights on each end. I use a steel barbell for the exercises recommended in 'The Art of Hojo Undo.' It is also a good idea to train bojutsu (staff technique) movements with a barbell that is light enough for you to use. Impact Tools of Hojo Undo that I personally use. 

Jari Bako - A bowl or bucket filled with sand, smooth stones, marbles, or even rice or beans. It is used by striking your fingers into it, in order to condition your fingers and fingertips. Makiwara - a padded striking post traditionally used in some karate styles. 'Tapping sticks' - almost any piece of wood can be held and used to tap various parts of your body to build a familiarity with getting hit. 

The point is not to hit yourself as hard as possible, but to slowly build up a tolerance to light striking. I personally use a shinai - a bamboo practice sword used for kendo practice. This kind of tool can be safely used to strike yourself or your training partner moderately hard to the muscles of the legs, arms, and core, but proper cautions must be used. Alternatives - there are striking bags available for sale that can be filled with dried beans or shot, which can help condition your striking tools. Wall punch pads can also be made or purchased.

 You can also use thick phone books wrapped up with duct tape as an alternative to makiwara boards. Also, there are plenty of 'ude tanren', or methods of forearm conditioning. This generally consists of partner blocking drills that can be used to toughen up the arms as well as help with reflexes.  

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