Magazine Article Review: Zinc Improves Glucose Control

 Zinc Improves Glucose Control by Ross Howzer, Life Extension Magazine: The Science of a Healthier Life, Collectors Edition 2026, pp 65-68.

This is a concept I had not heard, that zinc could help with glucose control.  I am taking Four pills and a weekly shot to improve my glucose control.  Adding a zinc supplement may help as well.  This article indicates that zinc has many positive qualities.  It can improve and support the immune system.  Studies indicate that low zinc is related to inulin resistance and type 2 diabetes.  For those with diabetes zince supplements have helped improve blood sugar numbers and lower AIC.

This magazine promotes supplements so I was wary, so turned to AI for its answer to the question about zinc.  There is states that zinc can help diabetes and cholesterol.  It states that zinc is helpful in controlling blood sugar but it also warns it is possible to get too much zinc.  It suggests that a low dose of zinc can be helpful but less than 25 mg.  There are 50 mg supplements so I would be wary of those.  My multivitamin has 10 mg zinc so a supplement with 10 or 15 mg may be right for me.  I see my Dr. in a couple weeks and am going to ask him about this.

When is the Best Time to Exercise with Type II Diabetes?

 I have always had a sense the best time for exercise is after dinner, thus driving the sugar into your cells.  However I have done this and noticed the blood sugar goes up rther than down.  I guess sugar is released to support the exercise.  An article from BlackDoctor.org sites a study that shows afternoon exercise is best.  It is best to have a consistent schedule but 30 minutes five times a week.  Those with afternoon 2-5 exercise show the most consistent improvement in blood numbers long term.  The conducted their study, and then repeated it four years later.  Current guidelines call for 150 minutes or more of moderate to vigorous exercise a week.  Across this study it showed that everyone who exercised, no matter when, saw an improvement in blood sugar numbers.

Take Control of Your Diabetes Conference in Santa Clara

I attended this conference like it May.  It was very motivational.  It included dance participation, cooking class and education on diabetes.  It really gave me hope that I can live with diabetes.

7 Tips to Help You Stick With Exercise When Managing Type 2 Diabetes

This   article is  taken from  Everydayhealth.  I explore each bullet and how I am personally doing.
Exercise helps with weight loss; and weight loss helps to reduce your A1C.  Exercise can be as simple as walking.
1. Start slowly:  I am a walker, but my walking is still slow.  This article suggests working p to 30 minutes of brisk walking daily.  I need to add the brisk part.
2. Choose an activity you like:  I don't mind walking, and this is what I usually do.  However I would like to add some basketball and other enjoyable activities.
3. Grab a Friend:  I have failed with this regard.  Most of my walking is as I commute or as I play Pokemon during lunch.  I have not been able to interest anyone in exercising with me in the evening, even for a walk.
4. Reward Yourself Along the Way:  I have failed in this regard.  My reward is to go out to eat which defeats the whole process in the end.  This article suggest rewarding yourself with music.  This may be a better way to motivate myself.
5. Formally schedule you workouts:  Again I am not good here.  Of course commuting exercise is at the same time everyday.  However other exercise usually depends on the weather.  If it is too hot, I choose to read a book instead.  I would be  good to schedule exercise with a partner.
6. Prep for your workouts:  Again I haven't done this.    I do not lay out clothes as I am wearing work clothes. 
7. Check your blood sugar before and after exercise:  I have never done this.  This article says it is a good idea as the numbers should provide motivation to continue exercising. 

Diabetes, Ten Mistakes in Monitoring Blood Sugar

This list is provided by Everyday Health.  I also document how I am doing as others may have the same issues.
1. Getting the wrong Meter.  Mine was given to me by the doctor so no issue here.  It works. 
2. Getting a meter not covered by your insurance.  See number one.  Mine was selected for me so it was covered.
3. Setting up the incorrect time and date.  I have no idea how to do this.  The staff at the diabetic clinic do this for me.  recently on a visit the meter was all off and they had to fix it for me.
4. Testing at the wrong time.  This is a big one for me, because I try to only test when I haven't eaten for three hours.  Sometimes it is hard to do.  Diabetic nurse says I should test first thing in the morning for sure.  I don't always get that done.
5. Not getting into a routine.  I am out of my routine.  I use to always test blood on the train ride home from work about five minutes before exiting the rain.  I am currently out of my groove.  Even when I am in a groove, I have difficulties on the weekend when I do not go through my regular routine.
6.Not cleaning your hands before checking your blood sugar.  This is something I had not really considered.  However I had worried about it a couple times.  However it makes sense.  Washing hands before measuring can give a more accurate reading.
7. Misusing you testing supplies.  Check the expiration dates of the test strips, and avoid reusing the lancets.
8. Testing your fingertip.  The fingertip is the most sensitive part of the finger.  Better to test on the side where it is not so painful.  Also best to change fingers so one isn't over used.
9.  Not staying hydrated.  If you are dehydrated  it can change your numbers.  I had never thought of this.
10. Not tracking your results.  I have never done this, other than what my machine does.  The office of the diabetic nurse use the monitor to get a recent record of my numbers.

Six Best Midnight Snacks for Diabetics

Sometimes it is better to snack than not to snack.  A late night snack can curb a craving and help you get back to sleep.  However it is important to keep the carbohydrate down, usually under fifteen grams.  Some suggestions for salty cravings include:
Dry roasted or raw nuts.  Nuts do have carbohydrates, so moderation is key--a handful at most.  They also have fat, so as to curb any sugar spike.
Olives are another salty snack low in carbs and high in fat.  (Honestly I do not eat olives.)
Suggestions for savory cravings:
Vegetables and a spread.  Suggestions for a spread include hummus or peanut butter in moderation.  Also choose vegetables that are diabetic friendly.  (I love celery or carrots and peanut butter.)  Another choice to add protein to this snack is to include a boiled egg.
Cheese and crackers.  Try to pick whole-grain or wheat crackers.  A rule again is keep carbs under 15 grams.  Cheese and vegetables is another option.
Sweet snacks:
A sugar-free pudding is nice.  This is also a way to curb the chocolate craving.
Plain yogurt or Greek yogurt.  Store bought fruit added yogurts are not the best choice.  However you can add fruit or honey to plain yogurt.
A last piece of advise form this article is to check you blood sugar before and after snacks so you know how your body reacts to a particular snack.

Candy and Diabetes

What Candy Can People With Diabetes Eat and How Much Is Safe?  EveryDay Health  by Amy Gorin RDN, Reviewed by Kelly Kennedy RD.

So a good question for people with diabetes is candy?  I have always thought that candy is OK, but in moderation.  The issue being getting your carbohydrates without much in way of vitamins.  This article proposes a couple things.  Try to eat candy for dessert, so it is part of a meal and you eat when you are already full.  The other is promoting the fun-size version.  These are the candies often given out for Halloween.  The idea here is one or two is enough.  Candies with peanuts, M&M's, Reeses's, and Snickers tend to be healthier as the sugar jump is not as pronounced.  On the other hand, Skittle's and Twizzlers are almost pure sugar, and are good if your blood sugar is too low. 
So the answer is enjoy, but be careful.  If your sugar is already too high, you should avoid candy all together. 

The Sugar Habit

http://www.everydayhealth.com/type-2-diabetes/diet/beat-your-sugar-addiction-to-manage-diabetes/?pos=1&xid=nl_EverydayHealthManagingDiabetes_20161129

Here is a look at curing the sugar habit for diabetics, presented by Everyday Health.  Too much sugar can be very bad for diabetics, and lead to sugar spikes in the blood.  There is a video about different non sugar sweeteners.  However it includes the best alternative, is natural sugars; like those from fruit.

The article included gives two keys to combating the sugar habit.  the first to have many small meals and snacks throughout the day, thereby avoiding the big sugar spike.

Diabtes is associated with sedentary life style.  The second suggestion is to exercise to cure the sugar craving.  This is not full blown exercise.  Any little bit of exercise can help.

Diabetes and Sick Days

Article appeared in WebMD Magazine, Winter 2015 and was distributed by Walgreens.  It was written by Sonya Collins.
There are things a diabetic must consider when sick.  This article answers five questions:
Do I keep taking my medicine?  The thought is I eat less when I am sick; but you also exercise less.  The best answer is to keep taking your medicine.
What should I eat?  You should try to eat normally, but if you can't you should try gelatin, soup and crackers and popsicles which my be easier to keep down.
What should I drink?  It is important to get plenty of liquid to avoid sugar spikes.  8 ounce calorie free beverage is recommended.  If you have difficulty keeping food down, you may want to add a drink with calories every other hour.  This would juice or soda.
Can I take cough or cold medicine?  Avoid medicines with sugar as much as possible.  Syrups often have sugar.  Even so, if you need a syrup to soothe your throat go ahead as there is not a significant amount of sugar.  You can also consult your doctor about medicines as some without sugar also raise blood sugar levels, i.e. aspirin and decongestants.
How often should I check by blood sugar?  You likely will not recognize sugar issues when you are sick as you already feel crappy.  Consequently you should check every two to four hours.  If your blood levels are normal after a couple days then you can go back to your regular routine.

Sex and Diabetes

Read an interesting article from Everyday Health.  It was on sexual problems to look out for if you have diabetes.  Problems can be caused by the diabetes itself, especially if it is not well controlled.  However you also have to worry about medications, which also can cause problems.  Diabetes can result in restricted blood flow to all parts of the body, as well as nerve damage.
Specific problems to look out for include erectile dysfunction, low arousal or low response, infections (particularly yeast infections) and low libido.
The conclusion of this article is that as diabetes is well controlled, then sexual issues will be less.  In other words, controlling diabetes can lead to better sex.  Now that is motivation to keep your diabetes well-controlled.

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.

Everyday Health: 8 Habits that Spell Disaster for Diabetes

Everyday Health does a very good job with many of their articles, and this is no exception:  There 8 bad habits:
1. Eating three big meals.  Diabetes does not respond well to big meals, which tend to spike sugar.  Contrarily five or six smaller meals seem to do better.  I like snacks--the problem is making sure they are healthy.
2, Skipping Breakfast:  Even a big breakfast is better than no breakfast, and much better than a large dinner.  I like big breakfasts, but tend to pile on the calories at dinnertime.
3. Sleeping too little or too much.  I tend to sleep less than I need using my CPAP; usually six hours.  However I do get naps, and counting them I get enough sleep, but my goal is 6.5 hours CPAP sleep per night.  This article suggests 6.5 to 7.4 hours per night.  So if I meet my goal I am there.
4. Neglecting dental health.  I just went through a round with the dentist, after neglecting my appointments for a couple years.  Not a smart idea.
5. Not appreciating the role of stress.  With many recent changes at work, stress has been a constant factor.  I am grateful for this week off, and need to do things to take care of myself.
6. Ignoring depression.  It suggests a healthy diet with exercise as a way to combat depression, but also mentions cognitive therapy and medications if needed.
7. Striving for perfection.  Although monitoring sugar is important, trying to be perfect is impracticable and sabotage your efforts.
8. Putting off health care appointments.  I actually do a bit better here.

Signs of Juvenile Diabetes (Spanish)

This is from a Veritas School email

Signs of Juvenile Diabetes

This flyer came from a Veritas School email.

Diabetic Podiatry Appointment for Fat Feet

I visited the podiatrist last week.  I have very fat feet, as well as diabetes.  I had a blister under a toe, and the podiatrist informed me it was likely because of my shoes.  I walk quite a bit every day with commuting.  She suggested New Balance shoes because they have side sizes.  Honestly, I usually have to buy shoes too big to get them on my wide feet.  I did go to Big Five and get a pair of New Balance, and after wearing them in they are a much better walking shoe than my Vans.  The other bit of advice was to trim my nails shorter.

Living Well with Diabetes

Living Well with Diabetes, Krames fast Guides, Krames staywell 2000.
This pamphlet hits on the basic important health considerations for someone with diabetes.  As always, I like to add my personal observations.
Monitoring Blood Sugar: TO take control of your blood sugar, you have to know what is going on.  Daily monitoring with a monitor is important.  Also long range monitoring is important with the use of the A1C lab teat.
 
Treating Highs and Lows:  You have to monitor to know if you are having a high or low.  A little sugar will treat a low.  There are also glucose tablets.  I don't often have this problems.  Treating highs is more difficulty.  It could mean cutting back on carbohydrates, could mean increasing exercise, or lastly extra medication.
Taking Medication:  I take pills.  I have never had to take insulin which is usually injectable.
Staying Active:  Walking I have found is the best way to keep blood sugar low.  With walking good shoes are important.  Also drinking plenty of water is a must.

Healthy Eating:  It is important to eat carbohydrates, but in moderation.  Balance meals between 1/2 vegetables, 1/4 carb and 1/4 protein.  Serving size is important to watch.

Caring for feet with daily self foot exams and regular podiatry check ups.  Good foot ware is also important, and avoid going bare footed.

Article: Eat to Reduce Belly Fat

This article is form the email stream "Living with Diabetes from Everyday Health.  I was looking for the easy fix for my belly fat, however this article basically says there is no easy fix.  However it does say that to lose one to two pounds a week then you should eat 500 to 1000 less calories per day.  Now that is a big goal.  Here is the exact quote, "To reduce weight in this area [the midsection], it's important to go on a diet that includes plenty of fruits and vegetables, lean protein, low-fat dairy, and whole grains, and to reduce portion sizes and therefore caloric intake.  It points out how belly fat can lead to problems such as heart disease and type II diabetes.  In terms of exercise, it suggest cardiovascular mixed with resistance training to build muscle.  
  

Diabetes Focus

These are some ideas I gleaned form the Diabetes Focus magazine, Spring 2016:
Sleep Balance:  By sleep balance they mean having the same sleep schedule every day, not waking later on weekends for example.  Those who have the same schedule tend to be healthier.  Those with a greater discrepancy in their sleep schedule have higher cholesterol levels, and greater insulin intolerance.
Stress: Diabetes distress is a real thing.  Managing diabetes can be stressful as you worry about diet, exercise, medical care etc.  Also there is at times a lack of support from those around you.  This can lead to diabetes distress.  It is good to talk to your doctor about stress and diabetes.
Testosterone: There is a correlation between testosterone level and insulin intolerance.  In may be a good idea to ask for blood test.
Singing:  Singing has been shown to improve mood and decrease tension.  Singing also can help with memory and social skills.  People who participate in choirs feel more confident and supported in social settings.
Feet (Socks and Shoes)  Who knew there are socks better for diabetics than other socks.  Fitted socks are best, synthetic materials will keep your feet dryer, padded styles can keep feet protected.  For more recommendations check out American Podiatric Medical Association.  Shoes should be replaced more often than you think, 300 to 500 miles, and more often if you are overweight.  Best to buy shoes later in the day as feet are larger later in the day (who knew?), and best to try them out.  If they don't feel comfortable in the store, they won't at home.  They should feel good without being "worn in."  They should have plenty of room for the toes, but not be so big they slip.  Finally, with your feet protected, we all should walk just a bit more.  For diabetics a pre and post walk check of feet is important to check for any blisters or damage.

Working Together to Prevent Type 2 Diabetes: Santa Clara County Campaign

Working Together to Prevent Type 2 Diabetes Type 2 diabetes is a growing epidemic across the nation where one out of four people do not even know they have diabetes. Last year, diabetes was one of the leading causes of death in Santa Clara County! A recent UCLA Center for Health Policy Research and California Center for Public Health Advocacy study estimated 46 percent (almost 672,000) of adult residents in Santa Clara County are pre-diabetic or have undiagnosed diabetes. It is time to work together to prevent type 2 diabetes and promote better health for all our residents. Studies show that you can prevent or delay the onset of the disease by losing 5 to 7 percent of your weight by eating healthy and being more physically active. Look for the newly updated “It’s in our hands – TOGETHER WE CAN PREVENT TYPE 2 DIABETES” ads throughout the community on buses, billboards, bus shelters, Facebook ads, and online newspapers. Share the attached flyers with your patients and have them visit https://www.sccgov.org/sites/sccphd/en-us/Residents/diabetes/Pages/diabetes.aspx to learn more!

Foods that Help Fight Diabetes from Everyday Health

This article from Everyday Health promotes six foods to fight diabetes or prevent diabetes.  These foods are:

Cherries; I like cherries, but don't buy them very often because of the cost.  Maybe that will have to change.  Studies have found a significant difference with frozen cherries, and the benefits will be greater with fresh.

Black beans;  I love black beans and I select them whenever I get a chance, but maybe that is not often enough.  They are especially good with a little parmesan.

Boysenberries; Again I like Black and Boysenberries, (I am not sure of the difference) however they are so darn expensive.  Sometimes you can find them at a park and then I really enjoy.

Blueberries; Here I have a problem, I just don't care for blueberries.  I would much prefer strawberries or raspberries.

Sweet potatoes; Here the issue is the type of sweet potato.  I really like the kind we had in Argentina, which are nothing like yams.  I need to keep my eye out, because if I could replace regular potatoes with sweet potatoes every once in a while, I am sure it would help a great deal.

Blue corn; Here I have the biggest problem yet.  I am not sure where you would get blue corn.  However, I guess this makes an adventure.  Because it is grown in Mexico and the Southwest, I think I will start with some Mexican super markets.