Having diabetes during the holidays can be tough! With many sweet treats around, stuffing, gravies, mashed potato and delicious breads the high carbohydrate choices seem overwhelming! But, just because it’s the holidays, and treats are a plenty, doesn’t mean you are stuck with elevated blood sugar levels!
Here a few tips to avoid high blood sugar during the holidays:
1. Drink water and reduce beverages filled with sugar. While egg nog, sweetened teas and rum punches seem tempting, they can really put a damper on blood sugars. Make sure to drink plenty of water during your celebration and choose alcoholic beverages with minimal amounts of sugar such as rum and diet soda, vodka with soda water or for a non-alcoholic treat try mixing seltzer water with lemon, lime or diet cranberry juice.
2. Stay Active! Just because it is time for celebration doesn’t mean exercise can wait until 2016! Walking after holiday meals or hitting the gym before the festivities have begun can not only reduce blood sugars, but help prevent weight gain!
3. Fill up on veggies! Try making delicious vegetable side dishes to accompany your favorite holiday goodies, so you will fill up on fiber and will fill up less on guilty pleasures. Roasted brussel sprouts, cauliflower mashed potatoes and low calorie green bean almandine are all deliciously satisfying without creating blood sugar spikes.
4. Avoid skipping meals! Studies show that skipping meals not only leads to elevated blood sugars later in the day, but also promotes weight gain! Fill up with a high protein, high fiber breakfast such as scrambled eggs with veggies and fruit before heading out for your holiday festivities.
Less hunger during the day will lead to smaller portions and lower blood sugars!
Our education team has helped countless patients lose weight, reduce blood glucose levels, reduce medication use and feel better. If you would like to take steps to controlling your blood sugars you can schedule an appointment with a certified diabetes educator or registered dietitian at any of our four conveniently located office locations. Please call (561) 513-5100 to schedule your appointment today!
Thank you for taking time to read our Living Well with Diabetes November 2015 Newsletter. Enjoy!
BY: SHITAL PATEL, MD
When single or multiple nerves are involved by diabetes one gets diabetic neuropathy. Occasionally, one can get neuropathy even when someone is pre-diabetic. Symptoms are typically tingling, numbness, burning or cramps, usually occur at rest, especially at night, rarely can be sharp shooting pains. The nerves get damaged by compromised circulation of very small blood vessels that supply the nerves. Sometimes the severity of symptoms are directly proportional to blood sugars.
People who have severe diabetic neuropathy have to take extremely good care of their feet which includes:
• Daily inspections
• Wash and dry daily
• Moisture with cream to prevent dry, cracked skin
• Appropriately fitting socks
• Wear appropriate shoes with or without inserts
• Regular visits to the podiatrist
• Avoid public pedicurists
• Avoid walking barefoot inside or outside the home
• Inspect foot wear regularly
• Have caregiver inspect if unable to inspect yourself
• Use of medications or supplements should be under the supervision of your doctor
Consult with your doctor if you experience diabetic neuropathy and discuss treatment plans.
DIABETES AND DENTAL CARE
BY: INES E. COBO, RN, CDE, CPT
Diabetes can affect your whole body, including your mouth, so you need to take special care of your teeth and gums. Whether you have Type 1 or Type 2 Diabetes, managing your blood sugars is the key. The higher the blood sugar levels, the higher the risk of the following:
Tooth Decay (cavities)
Your mouth naturally contains many types of bacteria. Starches and sugars in food as well as beverages interact with these bacteria, a sticky film known as plaque forms on your teeth. The acids in plaque attack the surfaces of your teeth called enamel and this can lead to cavities.
The higher your blood sugar level, the greater the supply of sugars and starches, the more acid will wear away at your teeth.
Early Gum Disease (gingivitis)
Diabetes reduces your ability to fight bacteria. If you don’t remove plaque with regular brushing and flossing, it will harden under your gumline into a substance called tartar. The longer plaque and tartar remain on your teeth, the more they irritate the gum around your teeth. In time, your gums become swollen and bleed easily. This is gingivitis.
Advanced Gum Disease (periodontitis)
Left untreated, gingivitis can lead to more serious infection called periodontitis, which destroys the soft tissue and bone that support your teeth. Eventually periodontitis causes your gums and jawbone to pull away from your teeth, which will cause your teeth to loosen and possibly fall out.
Periodontitis tends to be more severe among people with Diabetes because diabetes lowers the ability to resist infection and slows healing. An infection such as periodontitis may also cause your blood sugar levels to rise, which in turn makes your diabetes more difficult to control. Preventing and treating periodontitis can help improve blood sugar control.
Proper Dental Care:
Make a commitment to manage your diabetes. Keep your blood sugar levels within the target range 70-110 before meals and less than 140 two hours after eating a meal. The better you control your blood sugar level, the less likely you are to develop dental problems.
Brush your teeth at least twice a day. Brush in the morning, at night, and ideally after meals or snacks. Use a soft bristled toothbrush and toothpaste that contains fluoride. Avoid vigorous and harsh scrubbing, which can irritate the gums. Get a new toothbrush at least every 3 months.
Floss your teeth at least once per day. Flossing helps remove plaque between your teeth and under your gumline.
Schedule regular dental visits. Visit your dentist at least twice a year for professional cleanings and checkups or more often if needed.
Make sure your dentist knows you have diabetes. Every time you visit your dentist, remind him or her that you have diabetes.
Look for early signs of gum disease. Report any signs of gum disease including redness, swelling, pain and bleeding to your dentist.
Don’t smoke. Smoking increases the risk of diabetes complications,
including poor circulation, slow healing and gum disease.
Managing your diabetes is a lifelong commitment, and that includes proper dental care. Your efforts will be rewarded with a lifetime of healthy teeth and gums.
Afraid the holidays will ruin your waistline?
Come learn how to plan healthy holiday meals for diabetes, weight loss and heart health!
Join us at our healthy holiday meal planning refresher class in West Palm
Beach December 21st from 10am-12pm. This fun, holiday class includes how
to plan healthy holiday meals, tips for weight loss, smart grocery shopping
as well as dining out, healthy substitutions and receive a free recipe
booklet during class! We also make healthy snacks in class for you to
sample. Don’t let this holiday season sabotage your weight loss
or A1c and come join us for this healthy holiday event!
If you have tried losing weight on your own without success why not try our Healthy Holiday Meal Planning with Diabetes Refresher Course to help you get back on track with your weight loss goals. If interested attending this program please contact our scheduling department at (561) 513-5100 today!
At Healthy Living with Diabetes we want to ensure that you are satisfied with all services received. We also would like your input on educational workshops that you would like us to offer, information you would like to read about in Healthy Living with Diabetes Monthly or feedback on any workshop that you may have attended. You can contact the director of education personally by email jcook@PBDES.COM or leave a message at (561) 513-5100. We would love to hear from you!