Stress and diabetes
“Adopting the right attitude can convert a negative stress into a positive one.” ~Hans Selye
Increasingly more people stress every day with daily obligations at work, home and life in general. Stress is an important health component that needs to be paid more attention to. Stress can negatively impact people with diabetes health. People with diabetes should learn to stress less and enjoy life.
Stress can affect blood sugar levels, so people living with diabetes should reduce stress in their lives as much as possible. The cortisol hormone, released by stress, signals for the release of glycogen, reserve of glucose, stored in the liver.
People with diabetes need to learn crucial skills to be able to manage their stress levels better. Here are some strategies to consider:
* Exercise is a known stress buster.
* Taking time to incorporate quiet moments in hectic schedules can keep blood glucose levels on more even levels.
* Making and sticking to a schedule of healthy habits is empowering and goes a long way to reducing stress for a healthier you.
* Employers should provide programs for staff to focus more on the well being, which leads to increased productivity.
* People with diabetes should also consider their support systems.
Scientists have identified the Unfolded Protein Response (UPR) in endoplasmic reticulum (ER), which impairs the protein folding and thus increases the chance of metabolic diseases.
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Even when you tell children the dangers and their stories, they may still just want to be kids. In terms of fairness with relation to eating high caloric or high sugar content foods, parents of diabetic children should work to provide healthy and tasty alternatives.
Facing diabetes at an early age may be an unfortunate circumstance, but the disease can instill and empower positive characteristics and/or qualities.
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Nutritional counseling could help you manage your diabetes
People with diabetes know how much nutrition affects their health. Nutritional counseling is one way of learning more about healthy decisions and smarter choices. The amount of sugar varies in each food and plays a central role.
Eating well with diabetes can take time and effort. With guided counseling, patients can learn more about every day strategies and best practices. Nutritionists can help patients with developing plans that can help them.
Some topics most nutritionists cover include:
* Grocery shopping: The importance of planning meals and how decisions can be improved while shopping for food items for the week.
* Eating out: Eating at restaurants can be done, but may be a challenge. Patients need to educate themselves about best practices. It might be best to eat certain items in moderation.
* Healthy snacking: Eating nutritional snacks can help from eating larger portions later.
Tips for Dining Out
The average American eats five meals per week at restaurants. Moderate portions and careful choices can help you make restaurant meals part of your overall plan for diabetes nutrition.
Here are some tips
* Ask for:
-Half or smaller portions.
-Healthy substitutions (for example, a double serving of veggies) in place of fried sides like French fries.
-Salad dressing and sauces on the side.
– Salsa with your burrito instead of shredded cheese and sour cream.
– Substitutions. For example, get vegetables instead of french fries.
– Low-salt menu choices and ask how the food is prepared.
* Ask your dinner companions to eat at the time you normally eat, but don’t worry if you have to eat earlier or later.
– Breaded or fried foods, or foods in heavy sauces. Try fish or poultry that is grilled or boiled, without butter.
– Casseroles, mixed dishes, gravies, and sauces.
– Pickles, canned or marinated vegetables, cured meats, seasoned croutons, cheeses, salted seeds.
– Salted condiments and garnishes such as olives and pickles.
– Soups and broths.
* Be careful with carbs.
* Call restaurant ahead of time and ask if they can handle special requests.
* Choose a restaurant with a large menu of healthy items. Many chains have nutritional information available online.
* Choose the smallest meal size if the restaurant offers options.
* Consider avoiding “all you can eat” buffets.
* Eyeball your appropriate portion, set the rest aside, and ask for a doggie bag right away.
* Go for raw veggies.
* Have a small snack before going to a restaurant, so you aren’t too hungry.
* If you are not sure how a food is prepared, ask your server.
* If you have dessert, share.
* Keep in mind that extras, such as bacon bits, croutons and fried chips, can sabotage diabetes nutrition goals by quickly increasing a meal’s calorie and carbohydrate count.
* Keep portion sizes in check
* Limit alcohol to one serving.
* Make substitutions
* On a sandwich, trade house dressings or creamy sauces for ketchup, mustard, fat-free mayonnaise or a slice of fresh tomato.
* Order sugar-free beverages such as fruit juices and soda, and low-fat, low-sugar or sugar-free deserts such as fruit cups and low-fat yogurt.
* Request food to be cooked without salt or monosodium glutamate (MSG).
* Research restaurant menus
– Fresh fruits, ices, sherbet, gelatin, and plain cakes.
– Plain foods including broiled, grilled, or roasted meat, poultry, fish, or shellfish.
– Plain vegetables, potatoes, and noodles.
* Share meals with a dining partner
* Stay away from bread and rolls with salty, buttery crusts.
* Use fat-free or low-fat salad dressing.
* Watch your portion sizes. Order an appetizer for a main course, split an entrée, or eat half and take the rest home.
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