Diabetes: Lowering Your A1C

A1C is a blood test which can let you know how you are doing with regards to diabetes management.  Mine has been too high for some time, 10.2 first of 1026, then down to 8.9 and 8.5 but my last lab back up to 8.8.   have gone through several medication adjustments to try to get this under control, adding januvia and then later gong to extended release metformin.  These have done some good.  However I am looking at these points from Everyday health to bolster my results.  Anything over seven is considered too high.  Below 5.7 is considered normal.
1. Move more.  At least 30 minutes of exercise five days a week is needed.  However this does not have to be formal exercise.  Participating in a sport, walking, or other activity requiring movement will do the trick.
2. Eat a balanced diet with proper nutrition sizes.  Ideas include using a salad plate instead of a dinner plate, be mindful of portion sizes when eating fruit starchy foods and fats, avoid processed foods, and avoid sugary drinks.
3.  Stick to a schedule.  Skipping meals, and then overindulging, or going too long without eating between meals can lead to unhealthy drops and spikes in blood sugar.  I have heard small meals with regular snacks in between is best.
4. Follow you treatment plan.  Best to take medications when they should be taken.
5. Check your blood sugar levels regularly.  This is one I am not doing regularly.  Unless I am on the train, I usually don't check my level.  It is important to check so you can learn how you level responds to certain activities and foods.
Consultation with your doctor about your A!C levels is always a good idea.

Visualization and Weight

Does it help to visualize yourself skinnier.  I have been writing over and over my target weight for the year.  If I write the weight enough, will my body naturally force me to do the things I need to do to get to that weight.  That is my hope.  It may take more than that, but at least it is a start.  I notice there is a book on this topic, called the Gabriel Method.

Diabetes and Stress

I picked up a Web MD magazine when I was in Walgreens, and found two articles on diabetes and stress.  The first, they studied people who were stressed and found their brain areas governing self control were turned down or turned off, so they ate more sweets and junk food.  The stressed the people by having them hold one hand in ice water for three minutes.  This is a known stress producing stimulus.  Then they presented them, as well as a control group, to a buffet with junk food.  MRI scans showed less activity in the self-control portion of the brain among those who were stressed compared to those not stressed.   Those who had the ice water bath were more likely to give into temptation as well.
The second article, written by Gina Shaw, tells that stress and diabetes and wreak havoc on your hormonal system.  Stress also makes one less likely to take care of their self.  Diabetes, for the most part, is a self-care illness.  You monitor you carbohydrate and calorie intake, you exercise or not.  It is all a person choice.  When there is lots of stress, it is less likely someone will take care of their self.
Stress relievers:  Breathe; deep breathing from your diaphragm will help send oxygen to your muscles and reduce stress, set yourself up for success.  Having healthy snacks available is good, but also a way to monitor your exercise and remind you to be active.  Then finally, having an understanding of your stress signals, so you know when to be on the alert and when to take action.
I have just gone through a period where by diabetes was not under control.  This was after I b urned myself.  It makes me wonder if the two things are related.  I had numbers over 300--a few not good outliers,  but have finally gotten my fasting blood sugar below 200, averaging about 175.  Some readings have been as low as 140, which is unheard of for me.  However, the doctor threatened me with insulin.  I don't want to go there so I have no choice but to watch my intake, and get plenty of exercise.

**Energy Boosting Food when You're Tired

From the EAP newsletter at work, “EAP Sentry” article "Tired: Try These Energy-Boosting Foods" and my reaction:
 Food I will actually try:
Dark Leafy Greens: A little spinach or Swiss chard in a salad is always nice. I also like the bitter taste of dandelion leaves. The list also suggests topping your sandwich with leafy greens. That is an idea.
Nuts: I love nuts and eat them regularly. However I could be even more regular. I keep walnuts in my desk at work, but only eat them for a snack if I am really hungry.
Oatmeal: This is something I do not eat enough of. The suggestion is to add cinnamon or blueberries. I am more an apples, brown sugar and raspberries kind of a person.

Food I don’t think I will try
Red Peppers: Plain Peppers are not my thing. I do not like this as part of the salad plate. However I like peppers in an omelet, or on a steak sandwich, or in fajitas or stir-fry.