Having a diagnosis of diabetes will often send a person into depression with worse case scenarios ricocheting around your brain. Often a person will wonder “why me?” as they continue along the path that led them to this disease.

This path includes foods that contain refined sugars and starches, a sedentary path that includes little, if any, exercise and if the person continues to live the life that led them to diabetes, it will also lead them to an early grave.

There is a solution to this problem and it’s a simple one. Get off the path. It sounds simple, doesn’t it? Yet many people can’t do it, even though they know that this path will lead to not only lifelong diabetes but also the complications that go along with it including eye problems such as blindness, foot problems due to nerve damage, and an increased risk of heart attack and stroke. The solution to diabetes requires that you have strength and determination and a will to live a healthy life.

If you choose to get off this deadly path you must decide to change your lifestyle. Eliminate foods that contain starch since starch turns into sugar as soon as it hits your stomach. These foods include potatoes, bread, pasta, white rice and anything made from white flour. Abstain from sweets and desserts, including those that tout themselves as “fat-free.” Instead pick foods that are good for you such as spinach, kale, fish, raw vegetables, anything that is high in fiber, onions, grapefruit, garlic, and tomatoes.

The second step is to actively participate in an exercise regimen. Now, I am not saying that you need to go out and sign up for a year’s membership at a local gym. I am saying that you need to walk or swim or even run between 20-40 minutes at least four times per day. Exercise is an amazing thing since when you exercise you not only begin to lose weight, which is vital if you are overweight and have diabetes, but also releases hormones that truly make you feel better with more energy.
The Diabetes Solution is a simple one. Get off the path that you have been on and get on the path to a longer and happier life.

When making travel preparations there are steps you normally take: deciding where to go, booking the tickets and reservations, the anticipation of the trip, packing your belongings and finally the trip itself. Even if you are normally healthy there are always uncertainties – what to pack, where to visit, will you have a good time, etc. However, when you are traveling with diabetes there are other things that you need to take into consideration yet you do not need to let these considerations prevent you from travelling or enjoying yourself while you are away.

Here are some guidelines for travelling when you have diabetes:

•    It is important to keep a list of your medications with you at all times. You want to make sure to bring enough medicine and supplies with you on your trip. Be sure you keep all medicines, syringes, and blood sugar testing supplies in your carry-on bag; do not check these supplies in case your luggage is lost. Take copies of your prescriptions and put them in your carry-on bag as well and you may want to consider getting a medical alert bracelet.

•    Research your area of travel and be sure that you will be able to find replacement medication if necessary. If you have lost your bags or your medications your first stop should be the local hospital where you should be able to get enough supplies to see you through. If need be you may want to carry the number to the International Diabetes Federation for the country you are visiting so you can have help immediately.

•    Make sure you bring a prescription letter from your own doctor, listing by both generic and brand name the medication you use. On the prescription letter don’t forget to include such items as blood glucose testing equipment and syringes.

•    Before leaving home you may want to become a member of the International Association of Medical Assistance to Travellers. This organization has a network of doctors around the world who have been trained either in the USA or Europe and are able to give you competent care. The organization will supply you with a list of these doctors and where to find them.

Diabetes does not need to keep you homebound. With proper preparation and a bit of research you should be able to have a wonderful holiday!

The World Health Organization believes that by the year 2030,  336 million people worldwide will be diagnosed with diabetes. 90-95% of those diagnosed have type two diabetes which is largely dependent on weight and lifestyle choices. So, how can you know if you have diabetes and what is normal blood sugar range?

Depending on the time of day you test you will notice that your blood glucose levels will vary. The best time of day to test yourself is six to eight hours after you have last eaten and is known as your fasting blood glucose level. Typically this will be the first thing in the morning. A normal range for fasting blood glucose is 70-100 mg/dl (milligrams/deciliter).

After you eat your blood glucose level will increase and if you are “normal” this level should never go above 140 mg/dl.  If your glucose levels drop below 65 you may experience symptoms such as shaking, racing heart, or a feeling of hunger. When you eat these symptoms will go away but this is known as hypoglycemia. If levels drop below 50 there is a potential for seizures and even unconsciousness.  If your glucose levels are above 180 you are leaving sugars in your blood rather than them being absorbed into your body’s cells. This is known as hyperglycemia and can cause damage to many of your body’s organs if your levels do not decrease.

You can prevent becoming a statistic in the WHO’s database. The best way to keep your levels in the normal blood sugar range is to eat a proper diet that is low in carbs and to get exercise on a regular basis.

If you have diabetes it is essential that you make attempts to lower your stress levels. Stress and diabetes are a dangerous combination since stress has been found to increase your glucose levels. Yet, everyone who has diabetes knows that the disease naturally lends itself to stress and worry. So, how can you alleviate your stress so you are not increasing your glucose levels? Here are a few suggestions.

Exercise is not only a great way to lose weight and increase your insulin sensitivity but also releases endorphins which have the ability to relieve pain, reduce stress and even help your immune system. 

Depending on the recommendations from your physician you can choose anything from walking to aerobics to strength training. While getting started on an exercise regime can be difficult, if you set aside a set time each day and stick with it, after a week you will actually begin to look forward to it and should notice your stress levels lowering.

Meditation is another great way to reduce stress. When you meditate your heart rate decreases, your blood pressure normalizes, your immune functions improve, and you use oxygen more efficiently. It is a simple process which simply involves sitting in a relaxed position and letting your mind relax by concentrating on regular, deep breathing, Unlike exercise, which may not always be available when you need it, meditation is free and can be done anywhere by anyone.

Relieving yourself of stress is a vital element when it comes to regulating your glucose levels. Diabetes and stress are a vicious combination but with a bit of exercise or relaxation you can lower your stress and live a healthier life.

While managing your glucose levels is vital when you have diabetes there are times when you may notice that it is too high. If you experience the symptoms of high blood sugar and need to lower blood sugar quickly there are two options that are incredibly successful.

The first option is exercise. Exercise is not only good for your heart and wellbeing but has been proven to help regular blood sugar and improve your body’s insulin sensitivity. If you need to lower blood sugar quickly the best option is to run or jog for 15 minutes. If this is not possible try jumping jacks or any other activity that can increase your heart rate and keep it elevated for at least 15 minutes. If you are wheel-chair bound try swinging your arms windmill style.

The second option is to drink 2 8 ounce glasses of water in quick succession then wait 5 minutes and drink another and urinate as soon as possible.  Excess glucose stays in your blood and you can use the water to dilute the glucose in the blood. The excess will flow over into your bladder and leave your body when you urinate.

The best option is to maintain normal glucose levels on a continual basis. Unfortunately the best option doesn’t always happen. If you find the need to lower blood sugar quickly these two options should help. If they don’t you should contact your physician, especially if your levels are excessively high and you feel dizzy or lightheaded.

There are a variety of reasons why you may be checking your glucose levels. Perhaps you belong to a high risk group or your physician told you that you were borderline diabetic. Whatever the reason it is important to recognize what is a normal morning blood sugar level and what is not.

First of all, you want to test in the morning before you have anything to eat. This is known as a fasting blood glucose level. The fasting level should be 6 to 8 hours since the last time you have eaten. A normal range for morning blood sugar level is 70 – 100 mg/dl. Your morning blood sugar level should be the lowest level of the day since once you eat your body will be dealing with absorbing the glucose.

If you find that your glucose levels in the morning are higher than at other times of the day you may be experiencing what is known as the “dawn phenomenon” which describes the process your body goes through when it begins to wake up and release hormones.

It is vital to take copious notes of your glucose levels and what you eat and what medications you take and show these records to your physician so any spikes or trends can be addressed.

If you listen closely enough you will hear your body speak to you. Normally this is done through aches and pains but in nearly every situation your body is telling you when something is wrong. The key is to listen. If you are feeling tired, have tingling or numbness in your hands or feet, are experiencing muscle cramps, moodiness, or a change in vision you may have high blood sugar symptoms and these are signs from your body that something is wrong.

When you eat food your body converts it into sugar which is then pushed into the cells of your body by the hormone insulin where it can be used as energy. This is the ideal situation. However, when the insulin isn’t able to do its job properly the cells don’t receive the sugar they need to create the energy your body needs to work efficiently. This is when your body will start sending you signals that something is wrong and you need to correct it immediately.

Unfortunately most people don’t listen to their body or ignore the signs which allow the blood sugar levels to rise to dangerous levels. When blood sugar levels rise above normal and stay there for prolonged periods of time you are putting your body at risk for several other problems including heart attack, stroke, and even nerve damage.

Listening to your body is essential. Taking time out from your busy schedule to check out why you are going to the bathroom every 20 minutes or why your mouth is always so dry can literally save your life. These symptoms, and the ones mentioned above, are only a few of the many signs that your body will give you to let you know that there is something wrong. Listen to your body, it can save your life.

According to the World Health Organization the incidence of those diagnosed with diabetes is growing by epidemic proportions. By their estimates 1 in 4 people will have type 2 diabetes by the year 2050. So, how can you ensure that you are not a statistic and avoid diabetes?

The most important thing you can do to avoid diabetes is eat properly and exercise regularly. Now, this isn’t as difficult as it sounds. By reducing or eliminating carbohydrates in your diet and replacing it with healthy omega 3 fats you reduce your risk for this disease tremendously. In the 1930’s this was the diet recommended by physicians that actually CURED people of diabetes. When the American Diabetes Association came into being they recommended the exact opposite and look where that has gotten us today. Now physicians are returning to this pre-depression era diet with amazing results.

You do not need to run to the nearest gym and sign up for a membership to get the exercise you need. A simple 45 minute walk at least 3 times per week will increase insulin production and help with keeping blood sugar levels regulated.

Maintaining a healthy weight by diligently following the above two recommendations will ensure that you avoid diabetes and the severe complications that can arise from it.

Diabetes currently affects 1 in 10 Americans and the number is expected to increase to 1 in 3 by the year 2050. Unfortunately nearly half of those who currently have diabetes have no idea that they are suffering from this deadly disease. Because they are unaware of the symptoms of high blood sugar they have no chance of stopping this insidious disease and helping themselves to a longer and healthier life.

Diabetes occurs when blood sugar levels remain at elevated levels over an extended period of time. So, how can you tell when your blood sugar levels are elevated? High blood sugar symptoms include:

• Always being hungry
• Always being thirsty
• Dry mouth
• Constantly having to urinate
• Dry and itchy skin
• Fatigue or extreme tiredness
• Blurry vision
• Recurrent infections
• Impotence
• Slow healing of wounds

·         Unexplained weight loss

It is important to note that high blood sugar symptoms can be very mild or develop at an extremely slow pace. You may even have high blood sugar but experience no symptoms at all. If you have a family history of the disease, are over 45, or have poor dietary or exercise habits it is important to visit your physician annually and have your glucose levels checked. If you have experienced any of the above symptoms and have a family history it is important to visit your physician as soon as possible to be checked.

If your physician diagnoses you as pre-diabetic or even diabetic your physician might recommend any of the following to relieve any symptoms of high blood sugar include:

• Initiating a proper diet and or other nutritional practices
• Incorporating a consistent exercise program

·         Using blood glucose testing analyzers on a more frequent basis 

In 2007 diabetes was listed as the 7^th most common reason for death among Americans but it does not need to be that way. There are ways to prevent this disease and if you have been diagnosed with diabetes or are pre-diabetic you can reverse the condition by following the above recommendations. It’s your life, your body, your future, your choice.