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Raising Diabetes Awareness

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November is Diabetes Awareness Month, a time to rally individuals, communities and families to Join the MillionsSM in the movement to Stop Diabetes®. This year, the American Diabetes Association is asking individuals to take a pledge and raise their hand to Stop Diabetes.

World Diabetes Day (November 14th) raises global awareness of diabetes – its escalating rates around the world and how to prevent the illness in most cases.

The Chronic Disease Control Branch mission is to prevent and control chronic diseases. The branch supports evidence-based programs to promote healthy behaviors, conduct research, and improve prevention, diagnosis, and treatment of chronic disease. Critical to the success of these efforts are partnerships with local public health and education agencies, voluntary associations, private organizations, and federal agencies.

Incidence of Overweight & Obesity

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big child musclesObesity in Children

The data shown in these maps were collected through the CDC’s Behavioral Risk Factor Surveillance System (BRFSS), on the basis of self-reported weight and height. Each year, state health departments use standard procedures to collect data through a series of monthly telephone interviews with U.S. adults. Prevalence estimates generated for the maps may vary slightly from those generated for the states by the BRFSS as slightly different analytic methods are used.big belly man tape measure

 

Diabetic Equipment & Supplies

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BD Safe-Clip™ Device

The BD Safe-Clip™ Needle Clipping & Storage Device removes insulin syringe needles and pen needles safely and easily.

This portable device holds up to 1,500 clipped needles, approximately a 2-year supply.

The BD Safe-Clip™ Device makes the syringe unusable by clipping off the needle.

Coalition for Safe Community Needle Disposalsyringe_disposal

1-800-643-1643

Established in August 2002, the Coalition for Safe Community Needle Disposal is a collaboration of businesses, community groups, non-profit organizations and government that promotes public awareness and solutions for safe disposal of needles, syringes, and other sharps in the community.

Principles for Weight Control

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scale feetIf you are overweight, you are not alone. Sixty-six percent of adults in the U.S. are overweight or obese. Achieving a healthy weight can help you control your cholesterol, blood pressure and blood sugar. It might also help you prevent weight-related diseases, such as heart disease, diabetes, arthritis and some cancers.

Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat. A weight-control strategy might include

  • Choosing low-fat, low-calorie foods
  • Eating smaller portions
  • Drinking water instead of sugary drinks
  • Being physically active

NIH: National Institute of Diabetes and Digestive and Kidney Diseases

Gastroparesis

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Gastroparesis, also called delayed gastric emptying, is a disorder in which the stomach takes too long to empty its contents. Normally, the stomach contracts to move food down into the small intestine for digestion. The vagus nerve controls the movement of food from the stomach through the digestive tract. Gastroparesis occurs when the vagus nerve is damaged and the muscles of the stomach and intestines do not work normally. Food then moves slowly or stops moving through the digestive tract.

Dietary Changes

Changing your eating habits can help control gastroparesis. Your doctor or dietitian may prescribe six small meals a day instead of three large ones. If less food enters the stomach each time you eat, it may not become overly full. In more severe cases, a liquid or pureed diet may be prescribed.

The doctor may recommend that you avoid high-fat and high-fiber foods. Fat naturally slows digestion—a problem you do not need if you have gastroparesis—and fiber is difficult to digest. Some high-fiber foods like oranges and broccoli contain material that cannot be digested. Avoid these foods because the indigestible part will remain in the stomach too long and possibly form bezoars.

A dietitian might suggest that you try to:TONY

  • Eat smaller meals more frequently.
  • Eat low-fiber forms of high-fiber foods, such as well-cooked fruits and vegetables rather than raw fruits and vegetables.
  • Choose mostly low-fat foods, but if you can tolerate them, add small servings of fatty foods to your diet.
  • Avoid fibrous fruits and vegetables, such as oranges and broccoli, that are likely to cause bezoars.
  • If liquids are easier for you to ingest, try soups and pureed foods.
  • Drink water throughout each meal.
  • Try gentle exercise after you eat, such as going for a walk.
  • Find other natural remedies that may help.

Implanting an electrical device to control the stomach muscles.

Electrical gastric stimulation uses an electric current to cause stomach contractions. Working much like a heart pacemaker, this stomach pacemaker, consisting of a tiny generator and two electrodes, is placed in a pocket that surgeons create on the stomach’s outer edge. Stomach pacemakers have been shown to improve stomach emptying and reduce nausea and vomiting in some people with gastroparesis.

Connecting with others.

Cooking Basics

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To some, cooking is a mysterious and puzzling activity that is foreign and meant only for the most daring and adventurous. Many people are brought up never seeing corn shucked, chickens plucked or fish gutted. How many are even aware that potatoes and carrots are grown underground or that cheese is made from milk? There are some very simple principles to learn that will make the whole process much easier.Cooking couple

RAW FOODS

First, remember that many foods are able to be eaten raw and not cooked at all. Some food preparation may include cutting (or tearing) foods into medium to small pieces such as lettuce, tomatoes, celery or carrots. It is important to use a sharp knife as dull edges need to be forced and can slip and cut fingers or other important body parts. It is a good idea to use a cutting board which can be easily cleaned. Wash fruits and vegetables before eating. Find a tasty dressing or sauce that is pretty healthy.

BOILING

If you can boil water you are likely able to prepare many favorite foods like soups, stews and sauces. Sometimes using boiling hot water is adequate to add to instant-prep foods like mashed potato buds or instant soup, bullion (to make a broth) or even oatmeal. Usually once the liquid starts to boil it is a good idea to lower the heat so it still bubbles a little. You can boil many starchy foods like pasta or potatoes as long as there is enough water to fully cover them. Adding a little salt helps the flavor, but don’t overdo it. Leave partially or cooking pan2uncovered. Use a small amount of water with the cover on to steam foods.

Another version of boiling uses a slow-cooker or crock pot. These allow the cook to add all of the ingredients at one time then heat on medium to low for several hours. Just about any meat, vegetable or starch can be cooked in this way. It really is great to have a hot cooked meal ready to eat when you get home from work.

BAKING / ROASTING

Baking is another popular method that involves dry heat cooking. Usually it is a good idea to preheat the oven to get it up to the desired temperature before inserting food. Foods with high moisture content (casseroles) or foods that are intended to be browned or crisp (like pizza) can usually be cooked at higher temperatures (375oF or more). Some foods need to be baked at a lower temperature for a longer period of time (like fish, chicken). Sometimes baking is called roasting (chicken or eggplant). Other baked goods are cookies, pies or cakes. Toaster ovens are small countertop appliances that are perfect for small portion cooking.

FRYING

Anybody can fry food – just heat up a bunch of oil in a pan and dip in meat, vegetables or a dab of starchy paste (potato, flour, corn meal, etc.) and take it out when it looks brown and crispy. A much healthier and more fun pan cooking method is to sauté. Add only a small amount of oil (or butter) in the bottom of a pan, heat up the pan and add cut up cookingpieces of food. The food should be moved and tossed in the pan and not just left to sit and burn. Do not put water in hot oil or it will splatter.

GRILLING

Grilling is a popular way to prepare meats and vegetables. The basic idea is to heat the food on a metal grate over an open flame. Grill one side then finish cooking on the other side. Timing is everything and it does take some practice         

SEASONING

Experiment with spices and herbs. Look on food labels to see what processors may have used. Use premixed seasonings like Italian or Mexican, Cookbook recipes include spices and herbs that can be used.

RESOURCES

Many foods have cooking instructions right on the label but it is a good idea to get a simple cookbook or check cooking websites. Some are very interesting and have colorful trivia and history tidbits.

AHA – Quick & Easy Cookbook – More Than 200 Healthful Recipes You Can Make In Minutes by: American Heart Association,

ADA – Diabetes Cookbook
by: American Diabetes Association

http://www.cookinglight.com/food/recipe-finder/

http://allrecipes.com/

Nutritional Guidelines for Older Adults

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Friends Having Lunch Together At A RestaurantHealthy adults ages 70 and over should follow different nutritional guidelines than other people. In general, seniors usually need less energy and therefore usually eat less.

Guidelines for older adults emphasizes at least eight, eight-ounce glasses of water each day. The emphasis on fluids is due to older adults’ reduced sense of thirst that can lead to drinking less fluid. This two-quart daily fluid intake can include juice, milk and non-caffeinated soft drinks and beverages, as well as water. However, alcohol and drinks containing caffeine can cause the body to lose fluids and become dehydrated. Dehydration can make kidney function and constipation worse.

Key dietary supplements calcium, vitamin D and vitamin B-12 are sometimes recommended because older adults eat less and do not absorb and process nutrients as efficiently as younger people.

Total calcium intake each day should be 1200-1400 milligrams, which is the equivalent of three servings of calcium-rich dairy products (such as milk, hard cheese or yogurt). Supplements, such as calcium citrate and calcium carbonate are available to make up the difference.

Daily vitamin D intake should be 600 international units (IUs), which is equivalent to three 8-ounce glasses of milk. Sunlight provides vitamin D, too, but many seniors often have limited exposure to it, thereby requiring a supplement if their milk intake is less than the three glasses.

Seniors do not easily absorb vitamin B-12. Fortified breakfast cereal can help as it contains vitamin B-12 in a form that the body will absorb. A total of 2.4 micrograms is recommended each day. Taking a multivitamin for seniors will ensure an adequate intake of both vitamin D and B-12.

Fiber comes from many sources, including whole fruits and vegetables, whole grains and legumes. Fiber is very important because it helps prevent constipation, hemorrhoids and diverticulosis (inflammation of small pockets lining the intestines). It is also associated with lower cholesterol levels, and a reduced risk of heart disease and cancer. A total of 20-30 grams of fiber is recommended each day for optimal health. Eating the recommended number of servings of foods that contain fiber will usually provide that intake. Look for the fiber content on the label when shopping. Read More…

Senior Exercise and Fitness Tips

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Senior Exercise and Fitness Tips

The whole-body benefits of exercise for seniElderly bikerors

  • Exercise helps seniors maintain or lose weight.
  • Exercise reduces the impact of illness and chronic disease. 
  • Exercise enhances mobility, flexibility, and balance in seniors
  • Exercise improves your sleep.
  • Exercise boosts mood and self-confidence. 
  • Exercise is good for the brain.

Senior exercise and fitness: Tips for getting started safely

Are you ready to begin an exercise program? Congratulations! Committing to a routine of physical activity is one of the healthiest decisions you can make. Before you get moving, consider how best to be safe.

  • Get medical clearance
  • Consider health concerns. Keep in mind how your ongoing health problems affect your workouts. For example, diabetics may need to adjust the timing of medication and meal plans when setting an exercise schedule. Above all, if something feels wrong, such as sharp pain or unusual shortness of breath, simply stop. You may need to scale back or try another activity.
  • Start slow.
  • Recognize problems. Exercise should never hurt or make you feel lousy. Stop exercising immediately and call your doctor if you feel dizzy or short of breath, develop chest pain or pressure, break out in a cold sweat, or experience pain. Also stop if a joint is red, swollen, or tender to touch. 

Senior fitness and exercise: Tips for building a balanced exercise plan

Staying active is not a science. Just remember that mixing different types of exercise helps both reduce monotony and improve your overall health. Here is an overview of the four building blocks of senior fitness and how they can help your body.

Cardio endurance exercise 

  • What is it: Uses large muscle groups in rhythmic motions over a period of time. This type of exercise increases your body’s ability to deliver oxygen and nutrients to tissues and to remove waste over sustained periods of time. Cardio workouts get your heart pumping and you may even feel a little short of breath.
  • Why it’s good for seniors: Helps lessen fatigue and shortness of breath. Promotes independence by improving endurance for daily activities such as walking, house cleaning, and errands. Cardio includes walking, stair climbing, swimming, hiking, cycling, rowing, tennis, and dancing.
  • What is it: Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, or elastic bands.
  • Why it’s good for seniors: Helps elderly people prevent loss of bone mass, builds muscle, and improves balance—both important in staying active and preventing risk of falling. Building up strength will help seniors stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.
  • What is it: Challenges the joint’s ability to move freely through a full range of motion (ROM). Can be done through static stretches (stationary), and ballistic stretches (moving or bouncing) to keep muscles and joints supple so they are less prone to injury.
  • Why it’s good for seniors: Helps body stay limber and increases range of movement for ordinary physical activities such as looking behind you while driving, tying shoes, shampooing your hair, and playing with grandchildren.
  • What is it: Maintains standing and stability under a variety of conditions including static (stationary) and dynamic (moving) balance.
  • Why it’s good for seniors: Improves balance, posture, and quality of walking. Also reduces risk of falling and fear of falls. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.
  • Walking. Walking is a perfect way to start exercising. It requires no special equipment, aside from a pair of comfortable walking shoes, and can be done anywhere.
  • Senior sports or fitness classes. Keeps motivation alive while also providing a source of fun, stress relief, and a place to meet friends.
  • Water aerobics and water sports. Working out in water is wonderful for seniors because water reduces stress and strain on the body’s joints.
  • Yoga. Combines a series of poses with breathing. Moving through the poses works on strength, flexibility and balance. Yoga can be adapted to any level.
  • Tai Chi and Qi Gong. Martial arts-inspired systems of movement that increase balance and strength. Classes for seniors are often available at your local YMCA or community center.

Strength training

  • What is it: Builds up muscle with repetitive motion using weight or external resistance from body weight, machines, or elastic bands.
  • Why it’s good for seniors: Helps elderly people prevent loss of bone mass, builds muscle, and improves balance—both important in staying active and preventing risk of falling. Building up strength will help seniors stay independent and make day-to-day activities easier such as opening a jar, getting in and out of a car, and lifting objects.

Flexibility

  • What is it: Challenges the joint’s ability to move freely through a full range of motion (ROM). Can be done through static stretches (stationary), and ballistic stretches (moving or bouncing) to keep muscles and joints supple so they are less prone to injury.
  • Why it’s good for seniors: Helps body stay limber and increases range of movement for ordinary physical activities such as looking behind you while driving, tying shoes, shampooing your hair, and playing with grandchildren.

Balance

  • What is it: Maintains standing and stability under a variety of conditions including static (stationary) and dynamic (moving) balance.
  • Why it’s good for seniors: Improves balance, posture, and quality of walking. Also reduces risk of falling and fear of falls. Try yoga, Tai Chi, and posture exercises to gain confidence with balance.

Types of activities that are beneficial to seniors:

Senior fitness and exercise: Tips for frail or chair-bound seniors

If you are chair-bound, movement matters even more, and fitness is entirely achievable. Chair-bound seniors can reap the benefits of exercise with strength training, flexibility, and even some endurance movements. If being chair-bound has prevented you from trying exercise in the past, take heart knowing that when you become more physically active, the results will amaze you. Like any exercise program, a chair-bound fitness routine takes a little creativity and personalization. Ready for a new you? Check out the following tips.

Chair-bound Fitness: So much is possible!

  • Strength: Use free weights (otherwise known as “dumbbells”) to do repetitive sets of lifting. Don’t have weights? Use anything that is weighted and fits in your hand, like soup cans.
  • Resistance: Resistance bands are like giant rubber bands designed to give your muscles a good workout when stretched and pulled.  Resistance bands can be attached to furniture, a doorknob, or even your chair.  Use these for pull-downs, shoulder rotations, and arm and leg-extensions.
  • Flexibility: By practicing mindful breathing and slowly stretching, bending, and twisting, you can limber up and improve your range of motion. Some of these exercises can also be done lying down! Ask your doctor or search online for chair-yoga possibilities.
  • Endurance: Check out pool-therapy programs designed for wheelchair bound seniors. Also, wheelchair-training machines make arm-bicycling and rowing possible. If you lack access to special machines or pools, repetitive movements (like rapid leg lifts or sitting pushups) work just as well to raise your heart rate. Your doctor will have more ideas.

Senior exercise and fitness: Tips for staying active for life

The more you exercise, the more you will reap the benefits, so it’s important to stay motivated when life’s challenges get in the way.

  • Keep a log. Writing down your activities in an exercise journal not only holds you accountable, but also is a reminder of accomplishments.
  • Stay inspired. Reading health magazines or watching sports shows can help remind you how great it feels to take care of your body.
  • Get support.
  • Exercise safely. Nothing derails an exercise plan like an injury. Use common sense and don’t exercise if you are ill. Wear brightly colored clothing to be visible on the roads. When the weather brings slippery conditions, walk at a mall indoors to prevent falling.

Ulcerative Colitis

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Creating an Ulcerative Colitis Diet Plan

If you have ulcerative colitis, you probably know which foods trigger your symptoms. The good news is there are ways of eating with ulcerative colitis that allow you to avoid the foods that aggravate your bowel condition. In addition, some new research indicates that specific nutrients in some foods may help decrease GI inflammation. That can make it easier to self-manage your illness.

See video of colonoscopy