Archive for the ‘My Soapbox’ category

1 page of 76

June 13th, 2011

I’m still confused by the fact that exercise is one of the cornerstones of my diabetes management and the topic gets one page out of the typical 76 pages of Diabetes Forecast magazine published by the American Diabetes Association.

I don’t think I’m off the mark to consider exercise a cornerstone of diabetes management for anyone with type one or type two diabetes. 

Several people profiled in 50 Secrets of the Longest Living People with Diabetes agree with me.

The book includes “secrets” on various life and living topics, but exercise is the one “secret” to being successful at living long and well with diabetes that came up the most consistently as one of the top ones regardless of how long people had been living with the disease, according to authors Sheri Colberg PhD and Steven Edelman, MD.

I knew it!

Exercise helps any insulin work better—be it insulin manufactured inside your body (type 2) or outside of it (type 1) and injected in.

Exercise helps food work better—rather than being stored for possible use in the future, exercise helps us use our food as energy now, before it gets to storage.

Exercise helps us manage stress—that daily moment to moment inescapable stress of calculating and figuring and evaluating and checking and projecting and reviewing and anticipating and worrying.

Exercise helps us stay active and mobile to keep us healthy and young as long as possible.  It’s simple—staying active every day helps us achieve our diabetes goals by helping to keep our blood glucose levels in check.

Exercise helps our bodies and hearts stay healthy and helps ward off cardiovascular disease that is one of the leading health complications of type one or type two diabetes.

So why only one page?

It probably isn’t as photogenic as a fruit salad with accompanying recipe.  It probably isn’t as profit-generating as an advertisement for a new (or old) insulin, medication, delivery method, socks, ID bracelet, shoes, lancet, or blood glucose meter.

But it’s a heck of a lot more effective in the fight against an unhappy unhealthy life, if you ask me. 

We all need to re-orient ourselves when it comes to our diabetes management.  Think beyond “food” and “medication” and add in an invaluable tool you have already in your Diabetes Management toolbox: your own body. 

Use it or lose it!

Picking Up Heavy Things & Moving Them Around

June 10th, 2011

I know I’ve mentioned the importance of weight and resistance training before.  I may sound like a broken record and for that I apologize—but I really think this one is important.

I think resistance training often takes a backseat to cardiovascular training because it doesn’t seem as simple as cardiovascular exercise.  Weight training requires weights and some degree of knowing what to do; cardiovascular training merely requires putting one foot in front of the other and repeating for X amount of time.

Yet the fact remains that resistance training is an essential element of fitness.  It helps you stay young and helps your skeletal structure keep healthy and strong. 

And when you perform both cardiovascular or aerobic exercise and resistance training, you can help diminish your risk of cardiovascular disease. 

A review of 34 studies conducted over the past forty years demonstrated significant improvement in hemoglobin A1c levels, blood pressure, cholesterol levels, and overall body composition.  Although the review of the studies was aimed at type two diabetes, the same holds true for improvements for people with type one diabetes and with no diabetes at all.

Looking at how much you would need to pay for drugs to help you manage type two diabetes, lower your high blood pressure, lower high cholesterol, and keep your weight and body fat to healthy levels for even two years is a staggering figure.

We won’t even discuss how great you will feel and look if you work consistently to improve your cardiovascular exercise as well as your strength with resistance training.

So, and I truly do apologize for this one, what are you weighting for??

Contact me with any questions about your own exercise program; we can work together to get you moving in a healthy and fit way and help you manage your health no matter where you are!!

Ah. We Are Still Discussing Diabetic Diets. Hmm.

June 9th, 2011

I can’t believe we still discuss diets.  As in, what we eat, what we should eat, what supplements to take, who makes them, why we need them, why we don’t need them, what we do need, what we never need, what someone on the other side of the planet needs, what someone with green eyes needs, what an apple shape should eat and what a cantaloupe shape should eat and what a dear me pineapple shape should eat.

It’s enough to drive a person crazy.

And, then there is of course the dreaded DIABETIC DIET.  Cookbooks for DIABETICS and DIABETIC CANDY BARS and DIABETIC DRINKS and wow I’m surprised they haven’t come out with DIABETIC EAR CLEANERS by now.

I guess I feel the best when I don’t consider life in terms of “diabetic” and “non-diabetic” because I like to choose when I put on that moniker myself and not give that choice to others. 

It’s my disease, my choice when to be labeled. 

(Hey, I’m not saying I make a lot of sense all the time.)

I think my feathers get the most ruffled when it comes to a DIABETIC DIET.  Type one diabetes has a load in common with type two diabetes, but the advancements in insulin delivery technology over the past 30 years means to me that as a type one I don’t need to avoid much of anything when it comes to food.

(I need to avoid some of it for other reasons like my overall health and size, but that’s not what I’m talking about.)

And then Joslin enters the fray and I feel all hope may be lost.

Joslin, one of the most highly regarded and prolific diabetes knowledge and care centers in the world, and I’m getting miffed when they put up a blog about a DIABETIC DIET.

My prerogative, I guess.  Like I just said, I’m not one to make sense all the time.

Since I have found that the more I shoot for healthy eating the easier things go.  The less I think about “how many grams of protein am I eating” and the more I think about “how many different fruits and veggies can I eat in a day” the better things go.

So when Joslin puts out information with phrases like “ability to prevent or manage diabetes” then I really do request that this preeminent diabetes center be more responsible and specific.  I want them to say, in their own blog written by their own expert, something along the lines of “ability to prevent type two diabetes”. 

I just want those two extra words.  Heck, one of them can even just be a digit.

With news reporters discussing the various types of diets out there and they say things like “prevent or reverse diabetes” it makes my job that much harder.

I didn’t think any of us needed any of this to be MORE difficult.

And, for the record, the top three in the Joslin blog?  Each incorporate HEALTHY EATING and EXERCISE.

Maybe not as marketable, but definitely more effective.

The Plain and Simple Truth About Taking Insulin

June 8th, 2011

I know a lot of people living with type 2 diabetes want nothing to do with taking insulin.  To me, that doesn’t make a lot of sense since from my perspective insulin is the greatest liquid I can think of.

But I digress.

I know a lot of people with type 2 don’t want to take insulin because they feel like some sort of failure if “their sugars get so bad they have to take shots.”

Well.

Let’s go through this. 

One. If you are doing all you can with your diabetes management and your body is doing its own crazy thing and your doctor believes that your health will improve if you start taking insulin… may I suggest that you are perhaps risking cutting off your nose to spite your face?

Two. If you need to take insulin, you need to take insulin.  In fact, every single living human needs insulin, so again I ask what you are trying to prove by avoiding it.   (There are a number of different types of insulin and different ways they work; you and your healthcare team will figure all of that out based on what works best for you and your body.) 

Three.  Since you were diagnosed with having type 2 diabetes, has your body ever done what you wanted it to do?  Probably not.  You haven’t been totally in charge for some time, not that you ever were!  So why would you feel like a failure at this point?  I sincerely hope no healthcare professional ever told you that you would 100% be able to avoid taking insulin, or that you would be somehow less of a person or a bad patient if you needed it.  If they did, I suggest you report them to your state medical board.

Four. If you are trying to avoid taking insulin for fear of gaining weight, there are several strategies to help you keep yourself a healthy weight.

First off, when it comes to managing your weight when you take insulin, you simply need to move and grove just like everyone needs to in order to keep fit. 

If you take more insulin than your body needs you will be at a higher risk for low blood sugars and at a higher risk for excess storing of the food you eat.  That’s why simple sugars are such a danger for everyone: they require a big load of insulin to maintain blood sugar levels as they quickly climb.  That big load doesn’t always work efficiently, and it increases your body’s tolerance (and decreases sensitivity) for excess insulin.  With the excess come the added pounds.

Keep yourself active and moving every day, keep your nutrition nutritious, and take as close to the perfect amount of the right insulin for your body and you will do great on insulin.

You and your body need that.

Today’s topic was inspired by Sheri Colberg PhD’s blog.

I Worry About Us

June 6th, 2011

I worry sometimes about most of us.  I worry because I think having diabetes is really difficult and I see people in the “spotlight” that is the internet and I don’t see their struggles as often as I feel my own.

It’s a little hard to describe.

I worry about the people who are lurking around reading blogs and tweets and random snippets of the lives of others with diabetes.  I worry they see the public successes of these few people and feel badly about themselves and their own diabetes.

It’s kind of a mess.

In a lot of ways, I say “congratulations” and “great job” to those people online.  To myself, I often say “oh crap.”

And I’d say I’m one fairly in tune with myself and my disease.  So I extra worry about those who may not be as accepting of the ups and downs of living with diabetes, or even of life in general.

I know people want to point to others as a way to show us we can do it.  Just look at Sue: she’s doing it!  Look at Joe: he’s doing it!  It’s possible!  But sometimes it doesn’t feel like encouragement. 

Sometimes it feels entirely different.

Since diabetes is such a personal disease and it matters who we each are, what we do, when we do it, what insulin or medications we take, what the weather is, how our immune system is working each day, what our hormones are doing, what we eat, etc that it is almost impossible to compare apples to apples

Yet the numbers we deal with (A1cs and regular BGs) are dangerously identical.  Dangerous to us because they promote a very simple comparison between our own numbers and the numbers of complete strangers.

Clearly, I haven’t solved how to tackle this issue in my own life or in the lives of others.  So I do what I can: I recognize it, I think about it, and I do my best for me and my life with diabetes.

And, I worry too.

I hope everyone is able to recognize that a tweet of a number doesn’t tell us a bit of a thing.  It tells us at one moment someone had a certain blood glucose reading.  Or, for one 2-3 month segment of time someone had a certain range. 

It certainly doesn’t tell us who they are or what they are about.

I wouldn’t want to be judged on my numbers alone and I don’t even want to meet anyone who would want to be judged solely on their numbers either.

There is just so much more to us, as people, than a number.

So I’m still going to worry, just for the record.  I’m going to keep worrying about the people who have determined they are either never diabetics or those who have determined they are always diabetics.  I am going to worry for those in denial in either direction, because we each have a lot of living to do and I don’t think anyone can really live when they are busy denying something as big as diabetes. 

I don’t want you to deny your disease, but I don’t want you to be consumed by it either.

We’ve got a whole figurative fruit basket comprising our identities.  Sure, we have apples and oranges, but I’m betting some of us have kumquats and kiwis and dragonfruits and starfruits and pineapples and even a few bananas and peaches, too.

(Or maybe we’re all fruit loops.  I’m not always sure!)

Happy National Donut Day!

June 3rd, 2011

I found out this morning when I checked facebook that today is National Donut Day

Not only is it National Donut Day, but Krispy Kreme is giving away a free donut to every customer.

Yes!  Free.  Donut.  Every.  Person.

Well, that news changed my day quite a bit.  In a good way.

Happy Friday!!

Every time I see a donut I’m about to eat I think about the donuts our Sunday School teacher brought us when I was in confirmation in junior high.  As it was common knowledge I have diabetes, and since everyone knows DIABETICS CAN’T EAT SUGAR, he brought me a muffin each week.

Really quite kind of him if you think about it.

Now, this was back before I had a sliding scale or counted carbs or anything like we do now.  But let me tell you: this muffin was HUGE and it had nothing but pure sugar.  I probably would have been better off just eating a donut!

And then I started thinking (I was well into my third donut by this point- the second paid one) about how many people have commented on what I can and cannot eat in my 23 years of living with type one diabetes.

Add to that the fact I’m a fitness professional and used to weigh about 50 pounds more than I weigh now, and a marathoner, and someone who is just trying to do her best—but  it so often feels like any and every person who knows me has said something about something they’ve seen me put in my mouth.  I’ve stopped eating meals with others sometimes simply because I didn’t want them to evaluate my lunch.

But THEN you have to add in the fact that I don’t want to just tell everyone to leave me alone and scram—I want them to not keep asking or keep wondering.  I want to tell them the truth about eating with type one diabetes.

The truth is, it’s a lot of calculations.  It is a lot of trial and error.  It’s probably more “error” than “trial” really.  And the consequences range from uncomfortable to dire crisis to not being able to feel my legs as I stand 60 years from now.  It’s a lot of guessing and measuring and reading and thinking and trying and feeling like a failure.

It’s a lot of doing my best every day and feeling frustrated that perhaps my best isn’t going to be good enough.

And yet, if someone asks something about what “can” and “should” I eat, or makes a comment about me eating candy… I rarely get to tell them all of that.

I usually settle for saying something like “I can eat anything I want; I just need to count how much sugar is in the food.  It used to be that you had to eat your food to match your insulin, but now I match my insulin to the food I want to eat.”

Still, on a perfect day I wouldn’t need to explain anything—I could just eat—but for now, I guess I’ll stick with my standard response.

And enjoy my donuts.

It’s A Little Sad We Need the Government for This

May 25th, 2011

It’s a little sad to me that we need the federal government to tell us to get a move on every day.  In an ideal world we wouldn’t need that—we’d be able to live our lives without the stress of an urban or suburban environment relegating us to a life of boxes.  (Lie on a box, eat from a box on a box, get in a box, drive to a box, sit at a box, stare at a box, get back in the box, drive to your box, sit on a box, stare at a box, lie on a box, and repeat!)

However, not only am I unable to change the world just by wishing for a change, I am also not likely to inflict my desires on an entire population.  (If only!)

So despite my sadness I find it somewhat useful to periodically check in on the federal guidelines for physical activity for Americans.  I think they are fairly weak requirements as I’m positive most would benefit more from somewhat higher standards, but I also understand a majority of citizens are very far from achieving even these daily amounts of physical activity… which brings on another wave of sadness!

How do you measure up to these standards?  How does your family measure up?  Your friends?  Are you doing what you can to achieve these recommendations for your body and health?

Children and Adolescents (aged 6–17)

  • Children and adolescents should do 1 hour (60 minutes) or more of physical activity every day.
  • Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity.
  • As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week.

Adults (aged 18–64)

  • Adults should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week.
  • Additional health benefits are provided by increasing to 5 hours (300 minutes) a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both.
  • Adults should also do muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week.

Older Adults (aged 65 and older)

  • Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

Transitioning

May 24th, 2011

I hold my morning and afternoon bootcamp classes at a high school campus, which means I’m on a high school campus every day.  The energy radiating off even the buildings has changed through the school year as you can I’m sure imagine. 

Which is to say, SUMMER and GRADUATION is on my mind these days.

I remember graduating from high school: it was, in a word, awesome.  Having had diabetes for seven years at the time and living with giving myself shots in front of everyone at school for the past two years I thought I had it all wrapped up. 

Yeah, at the time my A1c was routinely 12.5-13.4.

(I didn’t say I actually had it all wrapped up; I just thought I did.)

I was concerned about my supplies and prescriptions while at school, but I found where my new pharmacy was close to my college campus, and my doctor was in the same state so there wasn’t any problem with getting my insulin.  (I didn’t go on a pump until mid-way through my freshman year at college so I was still taking shots.)

But you know, I could really have used some actual help learning how to be myself and how to be me with diabetes.

Having had the opportunity last week to chat with a group of teens with diabetes, I heard them echo the same things from my memories.

I admit I felt a little sorry for them; I know that life with diabetes while transitioning from parent-care to self-care is incredibly difficult—especially when as a teen you are trying desperately to not need adults for much of anything!

I don’t want them to have to do it alone.  Ever.  It’s just too much, too complex, and too much is at stake in their lives and in their bodies.

Of course I don’t think there is a lot I can do about some of it: teens are sure nothing will happen to them and far be it from me to ever be the one to shatter that illusion.  Time will take care of that.

But what options can I help out with?  And what can we, as people who have gone through the transition from high school to college and beyond while living with diabetes, offer as help for those walking in our footsteps?

I have a list.  It includes discussing plans for every day regimens, medications and supplies, the financial side of things, dealing with insurance hassles, roommates, and actually leaving for college.

It’s one of the reasons I started Diabetes OutsideI don’t want anyone to feel as scared and alone as I felt, or be in as much denial as I was.  Don’t hesitate to contact me if you want some real help with this transition.

It turns out, it isn’t worth it to try and face life with diabetes on your own.

You’re worth way too much for anyone to let you even attempt it.

What Are Health Insurance Companies Paying For?

May 19th, 2011

The title of this article is great news for trainers and type 2 diabetics alike: Structured Exercise Programs Help Lower Blood Sugar, Study Finds.

This is one of those “study of studies” kinds of studies, which I find fascinating in the research field.  Not having any idea how a regular study with actual people is performed, I think it’s entertaining to learn that you can just study the studies other people have performed and call THAT a study and move on.

But that isn’t my point.  My point is: the people living with type 2 diabetes who were told to exercise and what to do didn’t fare as well when it came to their A1c levels as those who were told to (and did) join a “structured” exercise program.

Makes sense when you think about it.

If you told a kid “brush your teeth” and never showed them how or brushed your teeth at the same time as they were brushing their teeth, it would make sense that eventually the kid would stop brushing.  (If they ever started.)

Adults really aren’t all that different than kids!!

If the study participants were assigned to a structured exercise class that included both aerobic and resistance training, they on average lowered their A1cs by 0.67 percent more than the control group. 

Not bad!

Those who were simply instructed to exercise and given advice on what to do lowered their A1cs by 0.43 percent compared to the control group.

Still not shabby.

My favorite part of the article, though, comes in the editorial by another doctor who pointed out that in one of the studies studied the adults who went to a gym two times or more per week for two years, they incurred $1,252 less in health care costs than their less-active peers.

Sweet!

That doctor went on to advocate for insurance reimbursements for structured physical exercise programs.

I couldn’t agree more.  Exercise is a vital part of our health—diabetes or no diabetes—and given the overwhelming evidence in support of lower health care costs (from this and other studies) it no longer makes sense (if it ever did) for health insurance companies to ignore the importance of exercise. 

What say you, Insurers?  Are YOU ready to help us get healthier through exercise??

A Little Perspective is Always Good

May 18th, 2011

We all know that living with diabetes and trying to manage our blood glucose levels as they fluctuate throughout the day with food, stress, sleep, weather, exercise, wow sometimes it feels they change based on how clean our socks are, is simply a struggle.

It’s hard to micromanage our own bodies every moment of every day.

And because I like to keep things in perspective when I begin feeling overwhelmed with what daily life with diabetes really takes, I thought it would be good to see things in a slightly different light.

That little drop right there you might miss at first glance is a unit of insulin.

If I’m off by a unit every day, it will affect me.  If I have that much more than I need, I’m in need of urgent food intervention and if I don’t get it I’ll need an EMT.

If I’m missing that one unit every day, I will suffer the more traditional long-term complications in the future we’ve all heard about because the glucose in my bloodstream will damage my micro- and macro- vascular systems.

And I take the units through my pump in increments of 0.05 units.  (I didn’t even try to take a picture of that!)

It isn’t very much, is it?

The bigger drop here is 40 units, the average amount of insulin I take every day.

40 units of insulin-- my daily average

It’s amazing how much thought we each put into our lives with diabetes, isn’t it?  Sometimes getting a little perspective and seeing what a massive task we have on our shoulders can help us see that it makes perfect sense we don’t “get it right” all the time.

We’re doing a pretty complex thing here on a fairly minute level.  Most people don’t even realize how much work we are doing in our brains all day every day just to balance our blood sugars with this infinitesimally small tool that is keeping us alive.

I think we’re each kind of amazing just for that—not to even mention our regular lives!!

Yup, we rock.