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.
Showing posts with label habits. Show all posts
Showing posts with label habits. Show all posts
Saturday, July 22, 2017
Sunday, October 30, 2016
Habits that Can Make You Fat
this is from an article by Everyday Health. I hadn't considered some of these things.
1. Late Night Television Watching: Of course with television comes snacking and this habit can lead to a couple pounds a month. After dinner munchies should be limited to health food, vegetables, frozen fruit, sir-popped popcorn etc.
2. Traveling for Work: Sometimes this is beyond your control. Traveling leads to unhealthy snacking. Most travel is by car, so keeping a cooler with healthy snacks is important. Choosing healthy foods when eating out is also important. A six-inch sub on whole grain bread with lots of vegetables is better then hamburger eating.
3. A Cardio Obsession: This one doesn't seem right, but they say too much cardio burns muscle rather than fat. You should have interval training, a minute cardio and then slower and then back and forth. You should also not forget weight training, no more than every other day.
4. Blasting the Air Conditioner: Never thought of this, but when you are cool you eat more. Also you don't have to work as much to be comfortable.
5. A Jam-packed Fridge: What? The idea here is with a full fridge you forget what is in the vegetable crisper, it then goes bad and you throw it out. Fruits that need processing should be washed and processed when they are brought in, and then placed in containers at eye level. Counter fruits should be left in plain site.
6. A Daily Diet-soda Habit: I have never had this problem, but drink too many sugared drinks, especially for diabetes. For some reason, those who drink artificial sweetener drinks have a higher BMI than those who drink sugary drinks. The theory is artificial sweeteners wet off you sweet tooth which results in eating other sugars.
7. Constantly Multi-tasking: When we are busy and doing many things, the thing that is left out is healthy eating. there is just no time to prepare healthy foods.
1. Late Night Television Watching: Of course with television comes snacking and this habit can lead to a couple pounds a month. After dinner munchies should be limited to health food, vegetables, frozen fruit, sir-popped popcorn etc.
2. Traveling for Work: Sometimes this is beyond your control. Traveling leads to unhealthy snacking. Most travel is by car, so keeping a cooler with healthy snacks is important. Choosing healthy foods when eating out is also important. A six-inch sub on whole grain bread with lots of vegetables is better then hamburger eating.
3. A Cardio Obsession: This one doesn't seem right, but they say too much cardio burns muscle rather than fat. You should have interval training, a minute cardio and then slower and then back and forth. You should also not forget weight training, no more than every other day.
4. Blasting the Air Conditioner: Never thought of this, but when you are cool you eat more. Also you don't have to work as much to be comfortable.
5. A Jam-packed Fridge: What? The idea here is with a full fridge you forget what is in the vegetable crisper, it then goes bad and you throw it out. Fruits that need processing should be washed and processed when they are brought in, and then placed in containers at eye level. Counter fruits should be left in plain site.
6. A Daily Diet-soda Habit: I have never had this problem, but drink too many sugared drinks, especially for diabetes. For some reason, those who drink artificial sweetener drinks have a higher BMI than those who drink sugary drinks. The theory is artificial sweeteners wet off you sweet tooth which results in eating other sugars.
7. Constantly Multi-tasking: When we are busy and doing many things, the thing that is left out is healthy eating. there is just no time to prepare healthy foods.
Saturday, July 9, 2016
Everyday Health: 8 Habits that Spell Disaster for Diabetes
So here we go, a list of items from Everyday Health and how I am doing with regards to the same. These points are specifically directed to Type II Diabetes:
Eating Three Big Meals a Day: I guess I have this half down. I eat three big meals a day, and then I have snacks in between as well. Maybe that is the worse. Portion control is my key. I love food, and tend to eat too much. I am having challenges with my weight lately.
Skipping Breakfast: I don't skip breakfast. However breakfast is usually cookie and fruit because it is is always rushed trying to catch the train. I usually grab something to eat in the car on the way to the station. People who eat a big breakfast, and a small dinner have better sugar numbers.
Sleeping Too Little--or too much: I use CPAP, and my goal is 6.5 hours CPAP sleep per night. I rarely get this much sleep. I usually go to sleep at 11 and get up at 5, which is 6 hours. This article suggest 6.5-7.4 hours per night as optimal for A1C levels. I usually sleep some on the train to work, but I think for me CPAP sleep is the important measure. Even on weekends I tend to sleep a little later, but also stay up later, evening things out.
Neglecting Your Dental Health: A good mouth is good for everything. Because diabetes effects your ability to fight bacteria, flossing regularly is even more important. Before going to the dentist this last time it had been about three years since I had been. Not a good idea. Also my flossing skills need to improve. I floss when I get stuff stuck in my teeth, like popcorn or meat. However I have a new sonic tooth brush and I am pretty regular with that. However the dental people said that did not excuse me from flossing.
Not Appreciating the Role of Stress: Stress starts a hormonal reaction that makes it harder to control blood sugar. I noticed this when I burnt myself. My blood sugar levels were out of control. They are doing better now however. I good do better with stress reducing habits, meditation, prayer and scripture reading.
Ignoring Depression: Being a mental health worker you would think I would have an eye on this one. I do not think I have depression at this time. However increased exercise (calisthenics) may be in order to fight depression.
Striving for Perfection: Healthy lifestyle may include giving up the quest for perfection. This article says maybe we over-test for blood sugar, which can lead to obsessing over our blood sugar number. For my part, I try to test when the result will be low, about three hours or more after having eaten.
Putting Off Health Care Appointments: Speaking of which, I need to get ahold of the diabetes clinic as I am overdue for foot examination. I have my PCP pretty much in line now after going through a couple changes recently as my doctor changed clinics and I didn't want to change. Then I had another doctor I only saw once before she left as well.
Eating Three Big Meals a Day: I guess I have this half down. I eat three big meals a day, and then I have snacks in between as well. Maybe that is the worse. Portion control is my key. I love food, and tend to eat too much. I am having challenges with my weight lately.
Skipping Breakfast: I don't skip breakfast. However breakfast is usually cookie and fruit because it is is always rushed trying to catch the train. I usually grab something to eat in the car on the way to the station. People who eat a big breakfast, and a small dinner have better sugar numbers.
Sleeping Too Little--or too much: I use CPAP, and my goal is 6.5 hours CPAP sleep per night. I rarely get this much sleep. I usually go to sleep at 11 and get up at 5, which is 6 hours. This article suggest 6.5-7.4 hours per night as optimal for A1C levels. I usually sleep some on the train to work, but I think for me CPAP sleep is the important measure. Even on weekends I tend to sleep a little later, but also stay up later, evening things out.
Neglecting Your Dental Health: A good mouth is good for everything. Because diabetes effects your ability to fight bacteria, flossing regularly is even more important. Before going to the dentist this last time it had been about three years since I had been. Not a good idea. Also my flossing skills need to improve. I floss when I get stuff stuck in my teeth, like popcorn or meat. However I have a new sonic tooth brush and I am pretty regular with that. However the dental people said that did not excuse me from flossing.
Not Appreciating the Role of Stress: Stress starts a hormonal reaction that makes it harder to control blood sugar. I noticed this when I burnt myself. My blood sugar levels were out of control. They are doing better now however. I good do better with stress reducing habits, meditation, prayer and scripture reading.
Ignoring Depression: Being a mental health worker you would think I would have an eye on this one. I do not think I have depression at this time. However increased exercise (calisthenics) may be in order to fight depression.
Striving for Perfection: Healthy lifestyle may include giving up the quest for perfection. This article says maybe we over-test for blood sugar, which can lead to obsessing over our blood sugar number. For my part, I try to test when the result will be low, about three hours or more after having eaten.
Putting Off Health Care Appointments: Speaking of which, I need to get ahold of the diabetes clinic as I am overdue for foot examination. I have my PCP pretty much in line now after going through a couple changes recently as my doctor changed clinics and I didn't want to change. Then I had another doctor I only saw once before she left as well.
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