insulin – Hello Doctor

Which vegetables are best for diabetes?

January 13th, 2020 by Content Editor

According to the American Heart Association, diabetics are two to four times more likely than people without diabetes to die of heart disease or experience a life-threatening stroke.

What’s more, those who don’t control their condition efficiently have an increased chance of developing cardiovascular conditions, nerve damage and kidney disease.

Fortunately, you can eat your way to better health by munching on plenty of fresh vegetables. Veggies are not only chockful of fibre, and nutrients, the non-starchy varieties like baby corn, asparagus and bean sprouts are low in carbohydrates.

The best foods for diabetics are low-carb, low-sugar and high in fibre. This also includes digestion-slowing macronutrients like healthy fats and protein.

Here are some vegetables that diabetics must include in their diet:

Dark green leafy vegetables

Kale, spinach and collards are dark green leafy vegetables chockful of vitamins and minerals like vitamins A, C, E, and K, iron, calcium and potassium.

Spinach is particularly rich in vitamin K, along with minerals like magnesium, folate, phosphorus, potassium, and zinc. These veggies are low in calories and carbohydrates too. Add dark leafy vegetables to salads, soups and stews.

Sweet potatoes

A starchy vegetable packed with vitamin A and fibre, sweet potatoes are also a good source of vitamin C and potassium. If you find yourself craving something sweet, replace regular potatoes with sweet potatoes and sprinkle cinnamon on top.

Beans

Beans offer a combination of plant protein and soluble fibre that can help boost feelings of fullness and manage blood sugar levels. They can also reduce the risk of coronary heart disease.

Peppers

All shades of peppers offer fibre, folate, vitamin K, beta carotene and a range of minerals.
They’re packed with vitamins A and C. A cup of chopped red, yellow or orange peppers can provide more than 100% of the recommended daily value for both vitamins.

Raw peppers can be a perfect snack on their own or are also good dipped in salsa, hummus, guacamole or a yoghurt dip.

Broccoli and cauliflower

Cruciferous veggies like broccoli and cauliflower are diabetes-friendly food that have a compound called sulforaphane. This compound triggers anti-inflammatory processes that improve blood sugar control and protect blood vessels from the cardiovascular damage that’s often a consequence of diabetes.

Sulforaphane also helps change the body’s natural detox mechanisms – it influences enzymes to turn dangerous cancer-causing chemicals into more innocent forms that the body can easily release.

References:

Do you have insulin resistance?

June 16th, 2019 by Content Editor

You may have heard the term “insulin resistance” bandied about in recent years; maybe you thought it was just another manufactured disorder to sell yet another fad diet. But insulin resistance is a real health condition.

What is insulin resistance?  

Insulin resistance is when your body doesn’t respond to insulin released into your bloodstream.

Insulin regulates the amount of glucose (a type of sugar) in your blood; this is important for your body to have enough energy to get you through the day. Insulin either converts glucose to energy, or to body fat. Preferably energy rather than excess body fat, right?

Definitely, particularly as excess body fat, especially tummy fat, can cause insulin resistance in the first place.

As your cells become resistant to insulin, your body responds by generating more insulin. High insulin levels are associated with high blood pressure, hardened arteries, excess weight gain, and Type 2 diabetes.

Symptoms of insulin resistance 

Insulin resistance is a silent disease; initially you will have no symptoms, but eventually, symptoms will develop.

You will:

Feel tired.
Have difficulty concentrating.
Feel hungry.
Gain weight around your tummy (if you don’t already have a spare tyre).
Develop higher blood pressure and cholesterol levels.

Without appropriate diagnosis and management, you could develop type 2 diabetes. .

What causes insulin resistance?

Insulin resistance is mostly caused by:

Unhealthy eating.
Lack of exercise.
Being overweight.
Constantly high stress levels.
A family history of diabetes.
Chronic inflammation (often related to high stress levels).

It can also be a side-effect of polycystic ovary syndrome or Cushing’s disease, or taking steroids for a long time.

How can I treat insulin resistance?  

While researchers can’t pinpoint the main cause (for example, an obese person does not necessarily develop insulin resistance as a result of their weight), they all agree that lifestyle changes are the best defense and offence. A good example of prevention better than cure!.   Treating and preventing insulin resistance relies on changing your lifestyle; what you eat, how much you exercise and watching your weight.

Change your diet 

Changing your diet will have knock-on effects if you’re overweight; you shed excess kilos and have more energy to exercise.

Your new diet should cut out refined sugar and carbohydrates (goodbye cooldrinks and white bread) as well as processed and convenience foods. Your diet should include mostly fresh produce, healthy fats (coconut oil, olive oil, avocado, nuts) and good quality protein (meat, eggs and fish)..

Get moving 

Exercise is difficult to get in if you’re working at a desk all the time but make time to get at least 30 minutes every day. You don’t need to go to the gym; walking, gardening and housework are all moderate activities that contribute to get your body moving. A sedentary lifestyle is a major cause of insulin resistance.

The good news is that in most cases, you can treat and prevent insulin resistance.

References:

What diabetics need to know about hypoglycemia (hypos)

October 8th, 2018 by The Hello Doctor Team

Your brain is in charge of your body because it helps you to do almost everything. For it to function properly, it needs energy that comes from glucose (sugar). When it can’t get the supply it needs, your body goes through a condition called hypoglycaemia.

Hypoglycaemia (low blood sugar), also known as ‘hypo’, is when there isn’t enough glucose in the blood. It isn’t a disease but could be a sign of an underlying health problem.

Common signs of a hypo include sweating, trembling, hunger, irritability, anxiety, heart palpitations, dizziness, tingling, weakness and a pale face.

One of the most common reasons for hypo is poorly managed diabetes. Diabetes is a disease where your body’s ability to produce or to respond to the hormone insulin becomes abnormal. It causes hypo because if your body produces too much insulin, then the amount of glucose in your blood is lowered.

Low blood sugar occurs when the glucose levels in your body drop below 70 mg/dL. Besides your insulin levels, certain diabetes medication, skipping meals or exercising too hard may also cause hypoglycaemia.

Extremely low glucose levels may cause severe hypoglycaemia; also called diabetic shock. This can bring on confusion, irrational behaviour, concentration problems, and an inability to eat or drink.

Ignoring hypo symptoms may lead to your diabetes worsening, so if it’s happening to you regularly, it’s important to manage and treat it correctly.

Treatment

Treating hypoglycaemia initially involves raising your blood sugar level. The best way to do this is to eat foods that can easily be converted into sugar. These are called fast-acting carbohydrates and includes glucose tablets, sweets, fruit juice and soft drinks. Don’t choose foods with lots of protein or fat when you need to quickly up your glucose levels, as those foods affect the way your body absorbs sugar.

You should have at least 15 to 20g of fast-acting carbohydrates. After you’ve eaten, check your glucose level. If it’s still below 70 mg/dl, have another 15 to 20g portion of fast-acting carbohydrates. Do this until your sugar level is above 70 mg/dl.

Once your sugar levels are back to normal, have something to eat that will stabilise your sugar levels. This should include slow-acting carbohydrates. For example, digestive biscuits (a portion of two), a medium to large apple, a small to medium banana, or a medium to thick slice of bread.

If your diabetes medication is to blame for your hypo, your doctor may need to prescribe something different. It’s important to see your doctor if you experience any of the signs of hypo so you know how it should be treated going forward.

Stay healthy

Monitor your sugar levels. Check your levels a few times a day, depending on your treatment plan.
Eat regularly. Don’t skip meals or snacks. If you take diabetes medication, eat consistently and on time!
Take your medication as prescribed.
If you move more, eat more. Increase the amount of food you eat if you plan to do more physical activities, so your energy is always consistent.
Record your experiences with hypo. Keep a journal to help you and your doctor figure out what’s contributing to your condition, and ways to prevent it.

Good to know

If you often experience hypo, talk to your doctor about a glucagon kit for emergencies. Make sure your family knows how to use it too, in case of emergencies.

References:

The deadliest hormone-problem in the world

January 8th, 2018 by The Hello Doctor Team

Diabetes is taking over the world, growing at scary rates. Recent statistics show that here in Africa diabetes is the fastest-growing chronic condition. In fact, more people die every year due to complications from Diabetes, than from violent crimes!

The single hormone responsible for the pandemic

Many people misunderstand diabetes. You don’t get diabetes like you get a cold or the flu: it’s not something that happens to you. A more accurate way to describe the condition, would be:

“Your body’s insulin is not working properly.”

Insulin is the hormone responsible for regulating the amount of glucose (sugar) in the blood. When you have enough insulin, and it works properly, they act like a key: unlocking your body’s cells, so that glucose can be absorbed and used for energy throughout the body. It keeps your blood sugar levels within a healthy range.

Insulin facts:

Everyone needs insulin. Whether you make enough insulin or not is the issue. People who don’t have diabetes make enough of their own insulin to keep their blood sugar at healthy levels. People with Type 1 diabetes don’t produce any insulin, and need to inject themselves to maintain healthy blood sugar levels. People with Type 2 diabetes make insulin, but their bodies don’t respond well to it. So, they may also need to take insulin.
Insulin treatment is not a one-size-fits-all approach. The amount of insulin you need depends on the severity of your condition, your diet and level of activity.
Insulin is a protein. Insulin must be injected with a syringe, an insulin pen, or an insulin pump for it to get into your bloodstream.
Insulin can be divided into four types. Rapid-acting insulin: works within 15 minutes of injection, peaks after one hour, and lasts two to five hours. Short-acting insulin: works within 30 minutes of injection, peaks after two to three hours, and lasts five to eight hours. Long-acting insulin: reaches the bloodstream hours after injection, and lowers blood sugar levels gradually over 24 hours. Intermediate-acting insulin: reaches the bloodstream about two to four hours after injection, and is effective for 12 to 18 hours.
Insulin can be injected in different parts of the body; your thighs, arms, and buttocks. Avoid injecting within about 5cm of your belly button as insulin isn’t absorbed well in this area. Insulin injection sites should be rotated. Vary the site where you inject insulin to prevent skin thickening and fatty tissue build-up.
Insulin needs to be balanced with your food or calories. Opt for foods that are less likely to affect your blood sugar, like fish, leafy greens and eggs. Avoid sugar-spiking foods like potatoes, corn and peas, grapes and cherries.
An insulin overdose can lead to low blood sugar levels; which can result in a coma – and even death. Too little insulin can lead to high blood sugar levels, which could also result in a coma. So, it’s vital to take your insulin exactly as prescribed!
Although rare, insulin allergy can happen. Symptoms include itchy skin, redness, and wheezing. If you experience any of these symptoms soon after injecting insulin, call your doctor immediately. Usually an antihistamine is given to block the response of the immune system, until the body begins to accept the insulin.

What this means to you

It’s important to recognise that Diabetes Type 2 is not out of our control. In fact, you can prevent it entirely, by living a healthy lifestyle. The reason people develop this problem with their insulin function, is because of unhealthy diets with high sugar content. And don’t fall into the trap of thinking: “I’m young and healthy. It doesn’t affect me!” In fact – it is every food choice you make today that can cause serious insulin dysfunction 10 years from now.

Trade those sweets for healthy fruit. Go to your gym, instead of binge-watching ANOTHER episode of Game of Thrones, and you could keep your insulin working at full capacity to a ripe old age!

References:

The other side of diabetes: Facts you might not know

November 14th, 2014 by The Hello Doctor Team

Diabetes is one of the fastest growing diseases in the world and without a radical change in our lifestyle, it’s only going to get worse. Today is World Diabetes Day and the aim is educate people about the ins and outs of diabetes. But instead of looking the causes and symptoms, which you can find here, let’s look as some lesser known facts you might not know about. Continue reading “The other side of diabetes: Facts you might not know”

Could you be suffering from Diabetes?

June 18th, 2014 by The Hello Doctor Team

Insatiable thirst? Frequent trips to the toilet? Both of these are warning signs of diabetes, which is caused by high blood sugar. Symptoms can develop very quickly, over a few days or weeks, so if you’re experiencing any of the following symptoms, it’s time to see your doctor for a check-up. Continue reading “Could you be suffering from Diabetes?”