Stretching Exercises For Diabetics

December 20, 2019April 11, 2017 by Maureen

http://Stretching: 30th Anniversary Edition

Stretch early, stretch often. Stretching, in addition to regular physical activity, may help the body control blood glucose and respond to insulin by improving circulation. Feel better throughout your day by starting off with these 8 simple stretches.

Wake Up Your Body with These Easy Stretches

Stretching Poster: Lower Body

Start your day on the right side of the bed with these feel-good stretches. These eight simple moves can improve your foot, ankle, and hip mobility, decrease knee and lower-back pain, and build lower-leg strength. In addition to benefiting your legs, these stretches lengthen the muscles that help maintain a strong back. They’ll also get you breathing and can help reduce stress.

Ease into the moves by starting in bed when you wake up. Then get up and use a sturdy piece of furniture for support to complete the circuit.

Equipment needed: A sturdy piece of furniture such as a chair or dresser and, if desired, ankle weights.

Bridge

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Lie on your back; bend knees with feet hip-width apart and palms flat on the bed. Using your gluteal (buttock) muscles, slowly lift hips toward the ceiling.

Curl your spine one vertebra at a time until your shoulders are slightly off the bed. Then slowly lower your hips to the starting position. Exhale as you raise your body; inhale as you lower it.

Perform 5 to 8 times at a comfortable pace.

The benefit: This exercise stretches your back and strengthens your glutes.

Lower-Back Stretch with Ankle Rotations

Lie on your back with one knee bent and foot on the bed. Extend the other leg up, holding the back of the thigh or the shin to comfortably draw the leg closer to your chest.

Slowly rotate the raised ankle in one direction 8 times, then rotate in the opposite direction 8 times. Switch legs and repeat.

The benefit: This move stretches your lower back and wakes up your ankles and feet.

Hamstring Stretch

Lie on your back with one knee bent and foot on the bed. Extend the other leg toward the ceiling. Hold the extended leg with both hands behind the thigh, gently pulling it toward your torso and keeping the knee straight. Rest your head on the pillow; do not strain your neck.

Point and flex your ankle joint as you hold the stretch for 10 seconds. Switch legs and repeat.

The benefit: This stretch increases the flexibility of your hamstrings and lower back.

Seated Knee Extensions

Sit tall in a chair with your feet hip-width apart, knees bent, and feet firmly on the floor. Rest your hands on the sides of the chair. Straighten your right leg, tightening the muscles above the kneecap. Pause briefly, then slowly lower your foot to starting position.

Do 10 repetitions. Switch legs and repeat.

The benefit: This exercise strengthens the legs.

Ankle Action

Sit tall in a chair with your feet hip-width apart, knees bent, and feet firmly on the floor. Rest your hands on the sides of the chair.

A. Lift one foot off the ground. Flex the lifted foot by bringing your toes toward your shin.

B. Point the foot by lowering your toes toward the floor, keeping your heel in the same position.

Do 10 repetitions. Switch feet and repeat.

The benefit: This stretch improves the mobility and stability of the ankle joints, which are important for balance and movement.

Tip: These two joint actions are critical to ankle health. Instead of making this a separate move, this ankle action stretch can be implemented throughout your exercise routine by pointing and flexing the foot of your working leg while holding the stretches.

Standing Hip Circles

Stretching Poster Chart Set: Laminated (1) Neck, Shoulders, Back, Chest and Arms Stretching Poster – (2) Hips, Gluteus, Hamstring, Quadriceps and Calf Stretch Poster – Upper & Lower Body Flexibility – Improve Range of Motion

Stand on one leg, with the leg and foot in line with your body, and hold the back of a chair for support. Lift and extend the other leg to the side of your body and make circles (about the size of a dinner plate) with the leg.

Your knees should stay slightly bent, and the movement should start from the hip. Keep the circles slow, controlled, and symmetrical.Draw 8 circles in one direction with your leg, then 8 in the opposite direction. Switch legs and repeat.The benefit: Your hips and gluteal muscles will appreciate this stretch.

Standing Calf Raises

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Using a sturdy chair for support, stand on one leg and wrap the toe of the opposite leg behind your ankle. Rise on the ball of the working foot as high as you can go, then slowly and smoothly lower the heel back to the floor.

Perform 10 repetitions. Switch legs and repeat.

The benefit: This move uses your body weight to stretch and strengthen the calf muscles.

Standing Figure 4

Hold on to a sturdy chair for support. Cross one leg over the opposite thigh, as if you are sitting with one leg crossed over the other in a chair. Lower your body, pretending to sit. Feel the strength building in your supporting leg and the stretch in the outer hip of the other leg.

Hold for 10 seconds. Switch legs and repeat.

The benefit: This stretch opens up the hip and is a true feel-good move.

How To Do Stretching Exercises Correctly

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Stretching exercises help keep your joints flexible, prevent stiffness, and may help reduce your chance of injury during other activities. Gentle stretching for 5 to 10 minutes also helps your body warm up and get ready for aerobic activities such as walking or swimming, but some people find it easier to stretch after their activity ends (and that is fine, too).

Some activities that count as flexibility exercises include:

Basic (static) stretches

Dynamic stretching (such as high knees or back kicks)

Pilates

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It is important to make sure you are doing basic stretching exercises correctly. Stretching should feel mild and relaxing. It should never feel uncomfortable or painful.

Follow the pointers below when stretching or doing any flexibility exercises.

Do

Relax as you stretch

Stretch only to the point that you feel mild tension

Hold a steady stretch for 5-15 seconds

For dynamic stretches, keep your movements fluid

Breathe deeply and slowly as you stretch

Keep it comfortable

Ease off the stretch if you feel discomfort

Don’t

Bounce or bob as you stretch

Focus on tension-creating thoughts

Hold your breath

Strain or push to the point of pain

Benefits of Stretching for Diabetes

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Stretching is an essential part of an exercise program for everyone — yet there are some benefits of stretching that specifically relate to diabetes. A study in the Journal of Physiotherapy concludes 20 minutes of stretching may lower blood sugar levels both in people with type 2 diabetes and those at risk of it. In the study, participants did 40 minutes of upper- and lower-body stretching after eating a meal. The results showed that glucose (blood sugar) levels were reduced by an average of 28 milligrams per deciliter (mg/dL) midway through the stretching session and 24 mg/dL after the full 40 minutes.

Though more research is needed to confirm these glucose-lowering benefits, stretching has other proven health benefits. “We know that diabetes itself can decrease range of motion and flexibility,” explains Guy Hornsby, Jr., PhD, director of the Human Performance Lab and associate professor of human physiology at West Virginia University in Morgantown. “People with type 2 diabetes may not have good flexibility, but simple stretching exercises can help overcome that.”

Stretching can also improve balance and prevent falls. Falls among older adults are a major cause of injury and disability. That makes injury prevention one of the biggest benefits of stretching, says Jane K. Dickinson, RN, PhD, CDE, a diabetes educator and coordinator of the masters of science in diabetes education and management program at the Teachers College of Columbia University in New York City. “If a person with type 2 diabetes falls and gets injured, they may have to stop exercising for a while, and that’s a scenario we don’t want,” Dickinson says.

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

Strength Training For Diabetes

December 20, 2019April 11, 2017 by Maureen

Strength training is a key part of any fitness plan.

Don’t belong to a gym with weight machines? No problem! You can use hand-held weights, resistance bands, or even your own body weight to build muscle.

As you age, strength training (also called resistance training), can help you keep doing everyday activities such as walking, lifting things, and climbing stairs. Plus, it’s good for your bones.

Health Benefits Of Strength Training For Diabetics

For people with diabetes, strength training helps the body :

Respond better to insulin

Improve the way it uses blood sugar

Lose weight

Lower your risk for heart disease

Studies show that it’s as good as aerobic exercise at boosting how well your body uses insulin. (Also doing aerobic exercise may be even better.)

It is recommended that people with type1 &type 2 diabetes start a strength training program to help with blood sugar control.

If you’re not active now, check in with your doctor first. Ask if there are any moves you should avoid.

It’s a good idea to work with a certified fitness instructor or trainer, so you learn the right way to do each exercise.

Your strength training program should work your whole body two to three times a week. Set up your schedule so that you work different muscle groups on different days, or do a longer workout less often.

Don’t work the same muscle groups 2 days in a row. Give your muscles a chance to recover and get stronger!

When you get started, set yourself up for success with a moderate schedule. Do each move 10-15 times (one set) up to three times a week.

Once you get used to that, you can gradually do more, until you’re doing three sets of 10-15 repetitions up to three times a week.

Always warm up before you exercise. Brisk walking is a good way to do that. When you’re done strength training, do a series of stretches, holding each stretch for 30 to 60 seconds, to end your workout.

Lift Weights to Control Diabetes

When you do strength training exercises that target muscles, your body uses glucose from your bloodstream to power them, which can help clear out excess sugar from your system.Toned muscles also store glucose more effectively, and that helps regulate blood sugar even when you’re at rest.

Strength training also helps build stronger bones and it promotes weight loss — an important goal for many with type 2 diabetes — because the more muscles you have, the more calories you burn.

Keep in mind that strengthening exercises are just one part of a well-rounded fitness program. In addition to strength training twice a week, it is recommended that adults also get at least 150 minutes of moderate-intensity aerobic exercise, such as jogging or cycling, each week.

In fact, while both aerobics and strength training are helpful when you have diabetes, a long-term program of both produces the greatest health benefits,

Three Strength Training Exercises

Motivated to add strength training to your fitness routine, but not sure how? Here’s how to get started.

If you’ve never done strength training, start slow and resist overdoing it. Steady progression is key. For instance, with exercises involving handheld weights, choose a weight that you will be able to lift for one set of 8 to 10 reps . Work toward completing one set of 15 reps each and then move on to higher weights and/or two to three sets.

Always rest muscles at least one day between sessions. If you feel sore, ease up until you feel better.

You can strength-train with free weights, resistance bands, and exercises that use your own body weight as resistance. At the gym, try weight machines, which are often better for learning proper form. Work with a personal trainer to find the best exercises for you.

If you want to do strength training exercises at home that require little or no extra equipment, these simple moves can get you started:

Chair dips. Stand with your back to a sturdy chair or low table. Sit on the edge of the chair, with your arms behind you. Place your palms on the edge, fingers pointed toward you. Lift your buttocks off the chair and walk your feet forward, making sure your knees don’t bend past your toes. Slowly bend your elbows, lowering your body down, and then straighten. This works several upper-body muscles, including the triceps (rear upper arm), deltoids (part of the shoulder), and pectoral (chest) muscles.

Wall squats. Stand with your back against a wall, feet about a foot in front of you. Bend your knees as you lower your back along the wall until you are in a position similar to one you’d be in if sitting in a chair. Hold for several seconds, then return to standing. This works the quadriceps and hamstrings (front and back of the thighs).

Curls. Hold a lightweight dumbbell in each hand, arms at your sides with palms facing up. Holding elbows steady, curl up your forearms to bring the weights almost to your shoulders, then return to starting position. If you don’t have dumbbells, try this with two soup cans or water bottles. Curls work the biceps (muscles on the front of upper arms).

For each of these exercises, aim for one or two sets of 8 to 12 repetitions.

Managing Blood Sugar While Strength Training

Check with your doctor before starting a strength training program. As with any exercise, strength training can lower your blood sugar level, so you should check your blood sugar before and after exercising to see what kind of effect the activity has on your body.

If your blood sugar dips too low, you may want to have a snack before or during your routine. It may also be a good idea to talk to your doctor about changing your medications to allow for your increased physical activity.

Above all, be smart about your new exercise routine to keep it safe and enjoyable. The best thing to do is start slow.You can gradually increase the intensity and reach your goals.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

Aerobic Exercises For Diabetics

July 21, 2020April 10, 2017 by Maureen

Aerobics Exercise Activity Log Journal

How much exercise is right for you? For people with diabetes thirty minutes of aerobic exercise each day is recommended.

Exercise is so important for people with diabetes that it is recommended that diabetics miss no more than one day of aerobic exercise in a row.

I found that if I missed a day of walking in the countryside around my area I felt more tired and less relaxed as exercise is good for relieving stress!

Today I went for a walk on my usual route where I passed this bolted gateway which I always found interesting and I was eager to explore inside but today it was open for the first time!

I went in and found a lovely hay field where a young man was working!He was doing hard physical work and he looked strong and healthy!

See below a picture of this man and the golden hayfield!

I was wondering do any of you know a secluded place near you where you would like to explore further?

If you have could you please leave a comment below about it and a photo also if you like or email this information to me as it would be interesting!

Exercises for Diabetics

There are many exercises that will benefit people with diabetes. Here are some recommended:

Walking — Because anyone can do it almost anywhere, walking is the most popular exercise and one we highly recommend for people with diabetes. Thirty minutes to one hour of brisk walking, every day is a great, easy way to increase your physical activity.

Today also I came across thistles on my walk which I didnt notice before!

They reminded me of the country where I was born which is Scotland!See a picture of the thistles arent they a nice national emblem!They also reminded me of one of my favourite films which is Braveheart!

Thistles The National Emblem Of Scotland

Why dont we all leave a comment down below about our national emblem and a photo if you have one,also let me know what is your favourite film and why?

Dancing —Dancing is not only great for your body. The mental work to remember dance steps and sequences actually boosts brain power and improves memory. For those with diabetes, it is a fun and exciting way to increase physical activity, promote weight loss, improve flexibility, lower blood sugar and reduce stress.

Chair dancing, which incorporates the use of a chair to support people with limited physical abilities, makes dancing an option for many people. In just 30 minutes, a 150-pound adult can burn up to 150 calories.

Swimming — Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. For those with diabetes or at risk for developing diabetes, studies show it improves cholesterol levels, burns calories and lowers stress levels.

To get the most benefit from swimming, its recommended that you swim at least five times a week for at least twenty minutes and gradually increase the length of the workout. Make sure to have a snack and monitor blood sugar levels. Lastly, let the lifeguard know that you have diabetes before you get in the pool!

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.

HOW TO COPE WITH DIABETES

July 21, 2020April 5, 2017 by Maureen

Diabetes (How to Cope Sucessfully with…) (How to Cope Successfully with…)

Among chronic diseases, diabetes is unique in the amount of time and attention it requires of the person who has it to remain healthy. It is therefore no surprise that taking care of yourself may feel difficult or challenging at times.

That’s why dealing with diabetes over the long term requires developing a range of coping skills and techniques, from learning to carry out the daily tasks of diabetes control, to finding ways to deal with the emotions that having diabetes and having to care for it are bound to bring up at times.

Assertiveness training enables one to communicate in ways that are direct, honest, and appropriate.

Working in a group setting allows members to observe the behavior of others as well as practice and obtain feedback on how effectively they communicate with the other members of the group.

These models can also be used to help diabetics with eating situations, such as ordering food prepared in a healthy manner in a restaurant and assuring that one’s needs are met.

Cognitive Behavior Modification

Cognitive behavior modification is composed of three steps.

These steps are:

1) recognition of thoughts and feelings,

2) problem-solving, and

3) guided self-dialogue.

The first step is working with the person to reflect on how he or she thinks and then responds to situations. The individual’s thoughts are examined to consider if the thoughts are based on fact or assumption. Once the thoughts are examined, the next step is to problem-solve. The third step is teaching the person to use thoughts to help follow through on the decision made in the previous step.

The use of pen and paper is appropriate when teaching this skill. Group members can list their negative thoughts and then the member and the group can formulate alternate positive thoughts to counter the negative thoughts.

An example of this skill is that many diabetics are quite frightened by the possibility of severe hypoglycemia, but sometimes, this fear is out of proportion to the likelihood of its occurrence.

When diabetics exaggerate in this way, they can be taught to change their thinking about the likelihood of a severe hypoglycemic event, thereby eliminating this barrier to striving for better metabolic control.

Conflict Resolution

The basis of conflict resolution is the acquisition of skills necessary to resolve conflict in a positive manner that results in positive outcomes for all parties involved in the conflict.

The first step in this training is development of the understanding that in any conflict, both parties can win and that each and every conflict should be approached in this manner.

The diabetic is helped to focus on clear communication and problem-solving skills. Once the conflict is identified, all possible outcomes and the consequences to these outcomes are explored.

A role-play can then be set up to “try out” the communication of the decision. For example, spouses who are having difficulty negotiating various aspects of diabetes management can be taught to resolve these conflicts in this manner.

Diabetes is a long-term stressor that has the potential for patients to have difficulty in coping with the day-to-day management of diabetes.

Medical professionals can evaluate their diabetics coping abilities in both formal and informal ways, and this information can be used to assist the patients in developing better coping skills. Such improved coping skills may assist diabetics achieving better metabolic control and quality of life.

HOW PETS CAN IMPROVE YOUR MENTAL AND PHYSICAL HEALTH

http://Elle & Coach: Diabetes, the Fight for My Daughter’s Life, and the Dog Who Changed Everything

When I am feeling down and fed-up with my diabetes , my dogs come to my rescue. They cuddle with me, then motivate me to go out the door to take them for a walk or some play time. My fur-friends get me to smile and feel happier no matter how ill or upset I feel.

I am not alone. It turns out that all pets, not just dogs, can help your mind, body, and spirit.

As you can see from other articles in this website myself and my husband Brendan have three dogs.

A Saint Weiler called Hachi who is a cross between a Rottweiler and a Saint Bernard. He is a healthy, strong, fit dog full of energy and loves to play!!!

Unfortunately Bruno our chocolate lab is a senior dog with mobility problems so is unable to play with Hachi.

So we decided we needed to get a young energetic fit dog that could play with Hachi.

We both wanted to provide a loving forever home to an abandoned dog so we visited Paws Animal Rescue and there we met our gorgeous foxhound Elvis for the first time❤️

The staff at Paws do an amazing job looking after abandoned animals and they provide shelter, food and love to a lot of retired greyhounds.

Recently I saw a very disturbing documentary on how badly greyhounds are treated by some people in Ireland.

Please view this documentary below!

What did you think of this documentary did you find it very upsetting like me and have you any suggestions on how to stop this animal cruelty if you do please leave your comments at the end of this post!!!

I fell in love with Elvis that day but we could not take him home straight away as he had serious head injuries and needed veterinary care before he could be rehomed.

The lovely team at Paws had named him Elvis and I really liked the name as Elvis Presley was my favourite singer when I was a child living in Scotland.

How about you did you name your pet after a famous person if you did please leave a comment about it at the end of this article or drop me an email as I would love to hear any stories or photos you have of your pets😊

It was two months later before a lovely, kind, caring women called Zoey brought Elvis to our home in Mooncoin as the whole of the country was in lockdown because of the coronavirus pandemic.

I know another amazing women Patricia Tobin who is also involved in greyhound rehoming, her daughter Mandy was flower girl at our wedding.

Please view the following video to see the incredible work Pat does for animal rescue!

It is people like Patricia and Zoey that make this world a better place!

Zoey inspected the perimeter of our garden to make sure it was safe and secure for Elvis to roam around in.

She was very happy with our garden and how well our other two dogs Hachi and Bruno got on with Elvis.

Hachi and Elvis became best buddies straight away and Hachi is over the moon to have Elvis to play with😊

You can view the video below to see how much fun they have together!!!

Elvis our rescue dog

When you come home to a purr or wagging tail at the end of a stressful day, the sudden wave of calm you feel isn’t just your imagination.

Research suggests that your fluffy friend truly is good for your physical and mental health. Pets provide unconditional acceptance and love and they’re always there for you, There is a bond and companionship that makes a big difference in mental health,not to mention the extra exercise you get from walks and playtime.

Sun and fresh air elevate your mood and the sun gives you an extra dose of vitamin D. Vitamin D exposure helps fight physical and mental conditions, including depression, cancer, obesity, and heart attacks. Also, when you go outside with your pet, you are engaging with nature.

More than any other animal, dogs have evolved to become acutely attuned to humans and our behavior and emotions. While dogs are able to understand many of the words we use, they’re even better at interpreting our tone of voice, body language, and gestures.

And like any good human friend, a loyal dog will look into your eyes to gauge your emotional state and try to understand what you’re thinking and feeling (and to work out when the next walk or treat might be coming, of course).

While most dog owners are clear about the immediate joys that come with sharing their lives with canine companions, many remain unaware of the physical and mental health benefits that can also accompany the pleasure of playing with or snuggling up to a furry friend.

I recently read a wonderful book called Dog Crazy which is an entertaining story that captures the bonds of love and the power of our dogs to heal us, I highly recommend this book!

Research has linked the ownership of pets, especially dogs, with a reduced risk for heart disease and greater longevity.

Studies have also found that:

Dog owners are less likely to suffer from depression than those without pets.

Rhythmic petting or grooming can be comforting to your dog or cat, and you. Concentrate on the texture of his soft fur, the warmth he radiates, and his deep breaths.

When you connect with your pet, oxytocin, the hormone related to stress and anxiety relief, is released, helping to reduce blood pressure and lower cortisol levels.

People with dogs have lower blood pressure in stressful situations than those without pets. One study even found that when people with borderline hypertension adopted dogs from a shelter, their blood pressure declined significantly within five months.

Playing with a dog or cat can elevate levels of serotonin and dopamine, which calm and relax.

Being present and engaged with your pet takes your thoughts off of the issues that are plaguing you. When you are fully in the moment, you are not worrying about the past or the future. It’s just you and your pet.

Pet owners have lower triglyceride and cholesterol levels (indicators of heart disease) than those without pets.

Seeing his enthusiasm when you walk in the door can be an instant mood-lifting boost. His tail wagging, tongue hanging out his mouth , the way his ears perk up. His grunts or barks. He doesn’t care if you just screwed something up at work, or failed a test, he loves you for being you.He is just happy to see you. He wants to be around you, to love you, and be loved by you.

Heart attack patients with dogs survive longer than those without.

Having a pet to care for can give you a feeling of purpose, which can be crucial when you are feeling really down and overwhelmed by negative thoughts.

Pet owners over age 65 make 30 percent fewer visits to their doctors than those without pets.

If you don’t like to be alone, pets can be great domestic companions. Often a pet is very intuitive and will seek you out when you’re feeling down, refusing to allow you to remain alone.

One of the reasons for these effects is that dogs (and cats) fulfill the basic human need to touch.

Even hardened criminals in prison have shown long-term changes in their behavior after interacting with dogs, many of them experiencing mutual affection for the first time.

And if you don’t have a pet or can’t get one right now, you can volunteer at a shelter. There are many animals that can still benefit from your love, and you will feel the benefits, too!!!

If you have any suggestions on how to improve mental health or any information or questions you would like to make on the topics discussed in this post.

Please send an email to momo19@diabetessupportsite.com or leave your comments below.

SOCIAL EFFECTS OF DIABETES

November 20, 2020April 5, 2017 by Maureen

Our Wedding Cake That My Mother-In-Law Mary Coughlan Baked It Was A Beautiful Cake!!! The best part of having family and friends is they help out on social occasions like your wedding day.My mother-in-law Mary saved us a good amount of money by baking our wedding cake herself.

The people at our wedding enjoyed the cake ,it was made from dried fruit rather than cream and loads of sugar so it was a healthy alternative to a lot of today’s cakes.

It was a very special day for Brendan and me,Mary helped me organise it too.We had bagpipes at the church as I am Scottish and was born in Lanarkshire near the Clyde.

Mary organised the bagpipes for me and that meant a lot to me!

Family and friends mean a lot to everyone especially people with diabetes like Brendan and myself.

They support and encourage you and keep you on the right track like my sister Joan who is a diabetic nurse she was my only bridesmaid as she is my twin sister and she was fantastic on the day!

She put jelly sweets in my wedding bag in case my blood sugar levels dropped and looked after me all day which helped me a lot.

She is a great sister and I would have been lost without her that day!

My brother Jamieson gave me away.

My father Jed passed away a few years earlier he died of a heart attack and my mother Mary got breast cancer in her early fifties and also passed before my wedding day.

So Jamieson gave me away and he was very supportive especially when I was walking down the aisle I was very nervous and he held my hand and that helped.

He also gave a lovely speech which was funny and kind!

Jamieson is a great man for participitating in sports such as basketball.He coaches a youth team in Rathmore in county Kerry where he lives with his wife Joanne and three children John,Muireann and Ciara.

Joanne my sister-in-law organised the music in the church and she did a great job.She also sang in the church “The Rose”one of my favourite songs which she learned from scratch which I appreciate and I only learned this recently so I want to thank her through this website.

Today is my wedding anniversary the 27th of June and Brendan bought me a lovely bouquet of flowers.It was a very romantic thing to do and we are going out to dinner this Saturday night to celebrate in the hotel where we had our wedding reception the Woodlands Hotel in county Waterford.

See below for a picture of the bouquet of flowers Brendan bought me aren’t they lovely!

Sports is a big part of their lives especially Jamieson’s life.He is a type one diabetic too and was diagnosed not too long ago.

Sports are an important part of many people’s lives. Teamwork, camaraderie, and physical activity are vital parts of a well-rounded life. Diabetes doesn’t have to alter that. Exercise is essential in diabetes management, and participation in sports can provide this and other benefits. But it does require some extra effort by the diabetic.

One important component is tracking the effect of exercise on glucose levels, reacting to changes with Insulin or food. The varying lengths and intensity of games and practices will need to be accommodated.

Another important factor is incorporating the team concept. The coach should be educated and prepared, and alert to the diabetics needs.

It’s a good idea to set up an advance meeting, rather than try to discuss all the factors at the first practice.

Letting the player’s teammates know about the diabetes and the player’s needs is a good idea, too.

Nylon bracelets that say “Type 1 diabetes” are available when playing sports.

On the Job

When a person with Type 1 or Type 2 diabetes enters the work force, they could have had their condition for some time and understand their requirements. There are no concrete steps to follow when meshing work and diabetes, because each person’s situation is different.

In certain jobs, it may not ever be necessary for the employer or coworkers to know you have diabetes. In other situations, reasonable accommodation may have to be requested .

Here are some factors to consider:

Is the job flexible so you can monitor glucose, eat snacks, and/or take insulin? If the specifics of the job or work environment don’t automatically accommodate these needs, talk to your employer about adjusting the requirements of your position or schedule.

Does the job require the employee to do activities that could be dangerous in the occasion of hypoglycemia?· Do certain requirements of the job, such as rotating to a midnight shift, cause disruptions of sleep cycles and meal times to the extent that glucose levels become difficult to manage? In such a case, a doctor’s letter may help you get the employer to accommodate this.

The diabetic’s planning skills will come in handy as they embark on any new job venture.

Family Impact Due to Diabetes

The family member who prepares the meals may make significant changes to help the diabetic. Fried foods, greasy side dishes and sugary desserts may be replaced with baked foods, raw vegetables and fresh fruit. Servings may be smaller and snacks discouraged.

My mother Mary Hughes(Nee Mc Carthy) was a lovely women with a great sense of style especially when she was young,I have a lovely photo of her and her friend when she was in her twenties and she looked very smart and elegant!

My mother had lovely skin,she did not wear much makeup,only a small bit when she was going to a wedding!

She was a great baker who baked lovely white and brown yeast bread,she baked two white loaves once a week and two brown loaves four times a week!

She also baked lovely wholewheat brown soda bread like my grandmother Hanna used to make!

She baked the brown bread more often because it was healthier for us and for my father who was a Type 1 diabetic!

She also made homemade marmalade and blackberry jam,she made the blackberry jam in the summer and the marmalade all year round!

I loved both of them especially the blackberry jam which had less sugar added!

My father was a Type 1 diabetic at the time so he had very little jam or marmalade as they were high in refined sugar!

I eat very little jam or marmalade now myself ,myself and Brendan buy some diabetic preserves however even the diabetic Jams or Marmalades arent very good for you as they are full of Aspartame!

However there are a selection of Jams and marmalades that you can buy which use Stevia which is a natural sweetener and these are quite good for you !

She also made plum jam once but we didnt like the taste!

She also made lovely rhubarb jam and I really liked it with her homemade brown soda bread!

I also loved her homemade vegetable soup with pearl barley which she made from vegetable stock!

She also made lovely scones, apple tarts and flapjacks that my father used to really like which were good for him because they were made of porridge oats!

Homemade scones are lovely and so are appletarts but they also can be high in refined sugar because of the white flour!

I think that homemade brown scones are really lovely ,they are a healthier alternative to white or fruit scones!

My father Jed Hughes liked his porridge especially after he was diagnosed with Type 1 diabetes,he liked it sprinkled with salt !

Porridge is very good for diabetics as it is a slow acting carbohydrate though I would not recommend adding salt like my father as too much salt can cause high blood pressure!

He loved my mother’s brown bread and porridge oat flapjacks!

My mother Mary was a very hard worker,she worked in a nursing home before she met my father,I have a lovely picture of her holding a baby she looked after when she was in the nursing home!

After she married she left her job which was normal in her day,she was a great housewife and mother!

She enjoyed knitting and knitted us a few Aran jumpers and scarves!

I remember red aran jumpers she knitted us which we wore to school in Scotland in the Winter as it was very cold in Stonehouse where we lived!

Also she knitted us scarves and gloves a lot especially in the winter months!

She also knitted my father an aran jumper but it was a bit big on him!

She also was a dinner lady in a Golf Club near us for awhile!

She was a first class wife and mother and my father Jed often praised her for her cooking and homemaking skills!

Then when we moved from Scotland to Ireland when Joan and I were fourteen and Jamieson was just twelve,my mother got a homehelp job near us for an old women called Briddy!

How about your mother’s do they have an interesting life story I bet they have!

Please put a comment in the section below about your mother’s life as I would love to hear about it!

My mother cycled to Briddy’s house five days a week sometimes even six when she was unwell!

She use to clean out the grate,make the turf fire,sweep the kitchen,make a pot of tea and talk to Briddy for awhile!

A healthy way I make a cup of tea using Red Bush tea and Soya milk.

She often would bring a selection of her homemade jam tarts to eat with Briddy!

My favourite one’s had coconut on the top and strawberry jam in the middle!

I would not recommend jam tarts now though as they are very high in refined sugar and I think maybe an alternative healthy option would be organic coconut rice cakes!

I bought them the other day in Lidl with the dark chocolate rice cakes!

I think the dark chocolate ones are nicer and healthier!

See below a picture of these rice cakes!

She enjoyed her time with Briddy but the cycle too and fro was the hardest part but my mother was slim and fit!

She had to cycle up a very steep hill,I cant remember the name of the hill,I must ask my family members,one of them is sure to know!

Do you have any childhood memories you would like to share if so please let me know about them in the comment section below!

My mother use to cycle an old fashioned bike belonging to my Gran Uncle Patrick!

See below a picture of my own bike which also has a basket!

He lived with us for many years so my mother was a very busy women looking after two old people,my father and the three of us!

My Gran Uncle Patrick was a nice man who gave his pension to my parents for looking after him,my mother made all his meals,looked after him when he was sick and my brother Jamieson gave him his bed as he liked my Gran Uncle Patrick very much!

Before Patrick got sick he use to live in Lissy Corner where I remember two girls who use to go to school with us Joan and Mary lived!

They lived in a house around the corner from Patrick!

My Gran Uncle Patrick lived in a white bungalow with green windowsills and he often listened to the wireless which he had on the kitchen table!

His next door neighbour had a donkey and cart which me ,my sister Joan and my brother Jamieson loved!

See below a picture of the Donkeys at the Donkey Sanctuary in Mallow County Cork!

I adopted the donkey in the middle who is called Beauty and she is a gentle,aimable donkey!

She was born in 2014 and her mother was called Amanda and when she came to the Donkey Sanctuary in Mallow which is based at Knockardbane Farm she was in foal with Beauty!

Beauty is a shy young donkey who loves nothing more than a gentle voice and a pat!

Her best friend is Orlaith Jane who is on the left in this picture!

Myself and my husband Brendan enjoyed our day at the Donkey Sanctuary!

It only costs twenty five euros a year to adopt a donkey and you get a lovely adoption pack which includes a lovely photo of your adopted donkey with a biography of the donkey!

See below the beautiful pictures you will get in the adoption pack and also you will get a Thank You note and a About Us Page and a Certificate of Adoption!

This is a beautiful hand painted picture in charcoal of Beauty my adopted donkey!

I put my picture in a picture frame and have it on the mantlepiece in my sitting room!

This is a lovely Bio and coloured photo of beauty!

This is to certify that I, Maureen Coughlan adopted Beauty!

I think that adopting a donkey is a great idea especially when it is only 25 euros a year,what do you think?

Is there a donkey sanctuary near you,if so have you been and did you take many pictures,if so can you post the pictures on the comment section below!

My Grand Uncle Patrick was a great man for cycling himself and use to cycle to Rathmore every day for brown soda bread and milk!

He use to cycle nearly every day to my grandmother’s house in Knocknaseed to keep her company as my Grandfather whose name was Denny died in World War One!

Patrick use to work in the Creamery in Rathmore which is where Cadbury’s factory is now and is situated just as you enter the village.

Cadbury’s Dairy milk was my mother Mary’s favourite chocolate bar and I always liked the theme tune for Cadbury’s Dairy milk but they dont play it anymore in Advertisements on the Telly!

Do you like the theme tune for Cadbury’s Dairy Milk please let me know if you do,and what is your favourite Cadbury’s bar and why?

My favourite Cadbury’s bars are Darkmilk and Bournville ,I would only have a bar once every fortnight for a treat as too much chocolate is bad for diabetics!

The Dairy Milk contains more milk and fat than the dark chocolate so is higher in calories so I recommend the dark chocolate varieties as they contain less fat and less calories!

Also in Rathmore there is a Hickey’s Centra shop like many villages in Ireland,one of my classmates in the school I attended Rathmore Presentation Convent was called Anne Cahill,she was a lovely friendly young lady when I knew her,I dont know if she still works there!

I also had another classmate called Donal Dineen who also did well for himself,he is a well known Radio Presenter,he married a lady called Orla who also was from Rathmore village!

Another one of my classmates was Joan Moynihan she was a very clever girl at school and she went on to become a physiotherapist!

She was quite a good friend of mine and sometimes during the summer months she use to cycle up to our house in Knocknaseed and she always looked fit and healthy!

I went to college in Dublin where Joan went to college too!

Joan went to Trinity College to study Physiotherapy and so did her friend Eileen and they both were lovely girls and I am sure they havent changed much!

My mother Mary liked Joan’s mother a lot and Joan’s brother Tim took me to the Debs Ball in Rathmore !

We had a lovely night and Tim bought me a box of chocolates and a rose!

What about you what kind of a night did you have for your Deb’s ball?

Did you have a good night,have you any funny stories and what hotel did you go to?

As I said before in a previous post I worked in Murphy’s Bar for two years after leaving college and I use to get a lift from a lovely girl called Sheila Leary and she had a sister called Bina Leary who also was a very nice girl!

They worked for many years in a factory in Killarney but it closed down and then Sheila got a job in Quills shop in Killarney and Bina worked there also for awhile!

There was another very nice girl me and my sister Joan liked a lot her name was Nora Cassidy,she was the daughter of the only Gardai in Rathmore at the time,she was a really lovely person to have as a friend especially in Rathmore Convent as me and my sister Joan were new to the area!

My mother Mary loved all types of people especially down to earth genuine people like Joan’s mother!

Mum also liked funny people like my Uncle Paddy and him and her use to have great fun together!

I always remember how Uncle Paddy use to make my mother laugh!

My mother had a really nice friend called Anna Browning when we lived in Scotland!

Her daughter Maureen was a really good friend of mine and at school when our name was called out by the teacher neither of us knew who she was talking too!

Often on a Friday evening after school I would call to Maureen’s house for tea and I use to love her mother’s homemade pizza!

I recommend homemade pizza made from wholegrain flour rather than refined white flour and vegetable toppings such as mushrooms,fresh tomatoes,a variety of different peppers,herbs such as basil and watercress!

A healthy Vegetarian Pizza with a Colourful Salad.

I was also a member of the Brownies which is a girl guide group for young girls from four to twelve!

Maureen and me with my sister Joan use to go together!

We had great fun at the Brownies especially when we tried to work for our brownie badges!

I got badges for homemaking,camping and learning the girl guide rules!

We played a lot of different games which Brown Owl the Brownie Leader organised with the Guides which were the older girls of twelve and upwards!

We all met up in Stonehouse Community Centre every Wednesday for the Brownies and every Thursdays for the Guides!

Jamieson my brother also went to the Cubs which is the boys version of the Brownies!

He loved the Cubs especially anything to do with sport!

The Rangers were the boys version of the Brownies so Jamieson left Scotland just before his twelve birthday so was too young to join the Rangers!

Are or were any of you part of the Brownies or the Cubs,or are you involved in any youth groups in any way?

If so I would love to hear all about it,please leave a comment in the section below!

My mother Mary was a quiet women but full of fun,she liked a laugh and a joke!

She liked comedy shows such as George and Mildred,Open All Hours,Fawlty Towers and Only Fools And Horses!

She was big into Coronation Street like me however I dont have much time to watch it anymore as I spend a lot of my evenings working on this website!

She took a small painting class and I remember she painted a lovely picture of a red rose which was my mother’s favourite flower!

She loved all types of flowers especially daffodils which I really like too!

See below a picture of some daffodils I saw in the Arboretum in Carlow!

I think that my mother was a very special women and I am sure that some of you feel the same way about your mother’s so why dont you write a little story each about your mother wether she is alive or passed way like mine in the comment section below!

Most components of a diabetic diet are healthy for everyone, making the new meals plans a beneficial change for every family member. Open communication about how each person feels about mealtime changes can help everyone adjust.

Support Groups

At any stage of life, knowing others who have been through the same experiences as you have, or that you are about to endure, can help you through.

Socializing with people who understand your needs and responsibilities can be relaxing and fun. And helping others get through things you’ve already mastered may be most rewarding of all.

Local and online support groups like this website can make a major difference in how you handle your diabetes.

How do you help someone diagnosed with diabetes cope with self-care?

People live their lives and have a certain way of living it and have certain habits and routines. Those things are very hard to break. When you get diagnosed with diabetes, you don’t have to totally break them. But now you have to fit in something else throughout the day every day for the rest of your life.

This involves checking your blood sugar, taking your medication, watching what you eat, doing some kind of physical activity, following up with your doctor.

Some people decide their diabetes care either doesn’t fit into their routine or it falls short on their priority list. Most people will list their job and their family and other things way above diabetes care on their priority list.

Diabetics must make the connection that if they don’t take care of themselves and don’t manage the disease properly, then they’re not going to be around to have a job or spend time with their family.

Acceptance

Acceptance is often the last emotional phase that is associated with diabetes. The diabetic will eventually come to terms with their disease.

They will realize that they have to make healthy lifestyle changes in order to lead a full and productive life.

Knowing that they can change the way they eat and take care of themselves will help them live longer and be less likely to encounter diabetes-related health problems.

If you have any suggestions on how to improve this post or any information or questions or comments you would like to make on the topics discussed in this post.

Please send an email to momo19@diabetessupportsite.com or leave your comments below.

Diabetes and Depression

December 13, 2019April 5, 2017 by Maureen

Living a Healthy Life with Chronic Conditions: Self-Management of Heart Disease, Arthritis, Diabetes, Depression, Asthma, Bronchitis, Emphysema and Ot

Diabetes can be a difficult condition to accept and it is not uncommon for mental health issues such as depression to occur before or following a diabetes diagnosis.

Depression is a feeling of sadness that will not go away, and it can seriously affect quality of life. If you have been feeling hopeless for more than a week you are suffering from depression.

Signs and Symptoms of Depression

Depression – Signs, Symptoms & Treatment: You can break free from depression forever!

Ongoing sad, anxious, or empty feelings

Feeling hopeless

Feeling guilty, worthless, or helpless

Feeling irritable or restless

Loss of interest in activities or hobbies once enjoyable, including sex

Feeling tired all the time

Difficulty concentrating, remembering details, or making decisions

Difficulty falling asleep or staying asleep, a condition called insomnia, or sleeping all the time

Overeating or loss of appetite

Thoughts of death and suicide or suicide attempts

Ongoing aches and pains, headaches, cramps, or digestive problems that do not ease with treatment.

Having diabetes can leave you feeling completely alone — and that there is no one who can help you or understand what you are going through.

“Depression is common in anyone with a chronic disease, but it is particularly common in patients with type 1 diabetes,” says Jennifer Goldman-Levine, PharmD, a diabetes educator and associate professor of pharmacy practice at Massachusetts College of Pharmacy and Health Sciences in Boston.

Depression and Diabetes: Understanding the Link

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Studies have shown that if you have diabetes, you are at increased risk of becoming depressed — in fact, you might have double the risk, according to one study. The exact reasons aren’t fully understood, but the stresses associated with having diabetes are thought to play a part.

In addition to possibly increasing your risk for depression, diabetes may make symptoms of depression worse. The stress of managing diabetes every day and the effects of diabetes on the brain may contribute to depression. In the United States, people with diabetes are twice as likely as the average person to have depression.

At the same time, some symptoms of depression may reduce overall physical and mental health, not only increasing your risk for diabetes but making diabetes symptoms worse. For example, overeating may cause weight gain, a major risk factor for diabetes.

Fatigue or feelings of worthlessness may cause you to ignore a special diet or medication plan needed to control your diabetes, worsening your diabetes symptoms. Studies have shown that people with diabetes and depression have more severe diabetes symptoms than people who have diabetes alone.

Diabetes-associated stresses may include:

Feelings of isolation, since only 5 to 10 percent of the diabetes community has type 1 diabetes (the majority have type 2)

Feeling overwhelmed by the many things you have to do to manage your diabetes

Worrying about diabetes-related complications such as nerve damage

Loss of your sense of control when your blood sugar levels are out of control

Tension between you and your doctor

People with diabetes also have an elevated risk for anxiety disorders compared with the general population. It has been found that people with schizophrenia have higher rates of hyperglycemia and type 2 diabetes than the general population.

Causes underlying the link between mental health conditions and diabetes are complex and thought to be two-way. Evidence suggests that a combination of biological, psychosocial, environmental and behavioural factors may all be involved.

Getting a chronic illness diagnosis can be a very stressful time for a person and can trigger behavioural/mental health symptoms. Equally someone with existing behavioural health difficulties can find it more difficult to manage the physical symptoms of a co-morbid, chronic illness such as diabetes. However, depression may also develop for physiological reasons such as the metabolic effects of diabetes on the brain.

STRESS AND DIABETES

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Occasional stress is normal. You’re bound to experience stress if you have a lot on your plate at work or in your personal life. There may also be a link between stress and diabetes. Managing blood glucose and other aspects of diabetes can be time-consuming and stressful. Stress can make you:

feel anxious, moody, or nervous

experience upset stomach or diarrhea

breathe faster

have an increased heart rate

Stress not only makes everyday life less enjoyable, but it can also make diabetes more difficult to manage. You may experience an increase in blood pressure, as well as high blood glucose, or sugar (hyperglycemia).

When you’re stressed, your blood sugar levels rise.

Stress hormones like epinephrine and cortisol kick in since one of their major functions is to raise blood sugar to help boost energy when it’s needed most. Think of the fight-or-flight response.

You can’t fight danger when your blood sugar is low, so it rises to help meet the challenge. Both physical and emotional stress can prompt an increase in these hormones, resulting in an increase in blood sugars.

People who aren’t diabetic have compensatory mechanisms to keep blood sugar from swinging out of control.

But in people with diabetes, those mechanisms are either lacking or blunted, so they can’t keep a lid on blood sugar.

When blood sugar levels aren’t controlled well through diet and/ormedication, you’re at higher risk for many health complications, including blindness, kidney problems, and nerve damage leading to foot numbness, which can lead to serious injury and hard-to-heal infections.

Prolonged elevated blood sugar is also a predecessor to cardiovascular disease, which increase the risk of heart attacks and strokes.

Lifestyle changes can help alleviate stress and prevent it from taking over your life. Regular deep breathing exercises can help you relax. Mastering such techniques can also make it easier to cope in stressful situations.

It’s a good idea to check blood glucose levels more frequently when you’re ill or under stress and to drink plenty of fluids as so as not to get dehydrated.

Stress may also be effectively managed by making regular time for yourself. A diabetes support group can also help decrease stress by creating an outlet for sharing your experiences with others who understand what you’re going through.

Try progressive relaxation therapy, in which you practice tensing and relaxing major muscle groups in sequence. A study published in the journal Diabetes Care showed that just five weekly sessions of a relaxation therapy can reduce blood sugar levels significantly.

Learn cognitive behavior therapy. In addition to learning to relax, this therapy helps you re-evaluate what is worthy of your aggravation in the first place by helping you change your behavior and teaching you to view life through more appropriately colored glasses.

Talk to a therapist. Talking about your problems is a reliable way to alleviate the stress that stems from them.

Step back from the situation. If you can, remove yourself from the stressor.

Keep up your healthy eating and exercise routine. Exercise can help lower blood sugar, so a stressful phase is not the time to forgo physical activity.

Eliminate caffeine. Caffeine can impair your body’s ability to handle sugar and increase the amount of stress hormones, which may increase blood sugars.

Ask your doctor about an antianxiety medication. It isn’t ideal, but it can help during a crisis.

Take up a relaxing hobby. If reading, knitting , pottery or gardening calms you down, join a class or find a workshop. But if you stress over every imperfection in your project, save the hobby for a less stressed-out time, and take a hot bath instead.

CONSEQUENCES OF DEPRESSION & STRESS FOR DIABETICS

Studies suggest that people with diabetes who have a history of depression are more likely to develop diabetic complications than those without depression. Equally the chances of becoming depressed increase as diabetes complications worsen.

Research shows that depression leads to impaired physical and cognitive functioning, therefore a person is less likely to follow a required diet or medication plan.

It is common symptom of people with depression to lose interest and motivation in looking after themselves and their health. Even at mild levels, depression can adversely affect glycemic control and a person’s ability to perform diabetes self-care.

Anxieties may be triggered by the burdens of having a chronic disease and by diabetes-specific factors such as having to inject insulin and living with the threat of acute diabetic symptoms and long-term complications. Another revealing statistic is that diabetes is a leading cause of illness and death for people affected by schizophrenia-related disorders.

Ongoing stress and anxiety can lead to severe health consequences. Unmanaged stress can cause:

insomnia and sleep deprivation

anxiety

weight gain

cardiovascular disease

depression

In the long-term, chronic depression can also lead to severe problems, including:

alcoholism

drug abuse

anxiety

suicide

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

How is chronic depression treated in people who have diabetes?

Depression is diagnosed and treated by a health care provider. Treating depression can help you manage your diabetes and improve your overall health. Scientists report that for people who have diabetes and depression, treating depression can raise mood levels and increase blood glucose control. Recovery from depression takes time but treatments are effective.

At present, the most common treatments for depression include:

Cognitive behavioral therapy (CBT), a type of psychotherapy, or talk therapy, that helps people change negative thinking styles and behaviors that may contribute to their depression

Selective serotonin reuptake inhibitor (SSRI), a type of antidepressant medication that includes citalopram (Celexa), sertraline (Zoloft), and fluoxetine (Prozac)

Serotonin and norepinephrine reuptake inhibitor (SNRI), a type of antidepressant medication similar to SSRI that includes venlafaxine (Effexor) and duloxetine (Cymbalta).

Some antidepressants may cause weight gain as a side effect and may not be the best depression treatment if you have diabetes. These include:

Tricyclics

Monoamine oxidase inhibitors (MAOIs)

Paroxetine (Paxil), an SSRI6

Mirtazapine (Remeron)

While currently available depression treatments are generally well tolerated and safe, talk with your health care provider about side effects, possible drug interactions, and other treatment options.

Not everyone responds to treatment the same way. Medications can take several weeks to work, may need to be combined with ongoing talk therapy, or may need to be changed or adjusted to minimize side effects and achieve the best results.

If you have any suggestions on how to improve mental health or any information or questions or comments you would like to make on the topics discussed in this post.

Please send an email to momo19@diabetessupportsite.com or leave your comments below.

Diabetic Retinopathy

September 9, 2021April 3, 2017 by Maureen

http://DIABETIC RETINOPATHY

Retinopathy is a disease of the retina . The retina is the nerve layer that lines the back of your eye. It is the part of your eye that “takes pictures” and sends the images to your brain. Many people with diabetes get retinopathy. This kind of retinopathy is called diabetic retinopathy (retinal disease caused by diabetes).

4(a)Diabetic Retinopathy – Cause

Diabetic retinopathy can lead to poor vision and even blindness. Most of the time, it gets worse over many years. At first, the blood vessels in the eye get weak. This can lead to blood and other liquid leaking into the retina from the blood vessels. This is called nonproliferative retinopathy. And this is the most common retinopathy. If the fluid leaks into the center of your eye, you may have blurry vision.

Most people with nonproliferative retinopathy have no symptoms.

If blood sugar levels stay high, diabetic retinopathy will keep getting worse. New blood vessels grow on the retina. This may sound good, but these new blood vessels are weak. They can break open very easily, even while you are sleeping. If they break open, blood can leak into the middle part of your eye in front of the retina and change your vision. This bleeding can also cause scar tissue to form, which can pull on the retina and cause the retina to move away from the wall of the eye (retinal detachment).

This is called proliferative retinopathy. Sometimes people don’t have symptoms until it is too late to treat them. This is why having eye exams regularly is so important.(Get your eyes checked at least once a year for Diabetic Retinopathy)

Retinopathy can also cause swelling of the macula of the eye. This is called macular edema. The macula is the middle of the retina, which lets you see details. When it swells, it can make your vision much worse. It can even cause legal blindness.

If you are not able to keep your blood sugar levels in a target range, it can cause damage to your blood vessels. Diabetic retinopathy happens when high blood sugar damages the tiny blood vessels of the retina.

When you have diabetic retinopathy, high blood pressure can make it worse. High blood pressure can cause more damage to the weakened vessels in your eye, leading to more leaking of fluid or blood and clouding more of your vision.

4(b)Diabetic Retinopathy – Symptoms

http://Photographic Print of Fundus camera image diabetic retinopathy

Most of the time, there are no symptoms of diabetic retinopathy until it starts to change your vision. When this happens, diabetic retinopathy is already severe. Having your eyes checked regularly can find diabetic retinopathy early enough to treat it and help prevent vision loss.

If you notice problems with your vision, call an eye doctor (ophthalmologist) right away. Changes in vision can be a sign of severe damage to your eye. These changes can include floaters, pain in the eye, blurry vision, or new vision loss.

An eye exam by an eye specialist (ophthalmologist or optometrist) is the only way to detect diabetic retinopathy. Having a dilated eye exam regularly can help find retinopathy before it changes your vision. On your own, you may not notice symptoms until the disease becomes severe.

Symptoms of diabetic retinopathy and its complications may include:

Blurred, double, or distorted vision or difficulty reading.

Floaters or spots in your vision.

Partial or total loss of vision or a shadow or veil across your field of vision.

Pain, pressure, or constant redness of the eye.

4(c)Diabetic Retinopathy – What Increases Your Risk

Your risk for diabetic retinopathy depends largely on two things: how long you have had diabetes and whether or not you have kept good control of your blood sugar.

You can control some risk factors, which are things that may increase your risk for diabetic retinopathy and its complications. Risk factors that you can control include:

Pregnancy

Women who have diabetes are at increased risk of developing retinopathy during pregnancy. In women who already have retinopathy when they become pregnant, the condition can become much worse during pregnancy. If you get pregnant, you will need to have an eye exam sometime during the first 3 months. You’ll also need close follow-up during your pregnancy and for 1 year after you have your baby.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com

Consistently high blood sugar

High blood sugar levels increase your risk of retinopathy. Keeping your blood sugar levels in a target range can reduce your risk for diabetic retinopathy and can slow the progression of the disease if it has already started.

High blood pressure

In general, people with diabetes who also have high blood pressure are more likely to develop complications that affect the blood vessels in the body, including those in the eyes.

Delayed diagnosis and treatment

Getting a dilated eye exam will not prevent retinopathy. But it may reduce your risk of severe vision loss from complications of retinopathy. By detecting it early, you can get treatment that can prevent vision loss and delay the progression of the disease.
Smoking

Although smoking has not been proved to increase the risk of retinopathy, smoking makes many of the other health problems faced by people with diabetes worse, including disease of the small blood vessels.Stopping smoking has many health benefits ,it will reduce your chances of getting serious diabetic complications as well as the financial gain you will have more money in your pocket at the end of the month.

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If you have type 2 diabetes and use the medicine rosiglitazone (Avandia, Avandamet, Avandaryl) to treat your diabetes, you may have a higher risk for problems with the center of the retina (the macula). The U.S. Food and Drug Administration (FDA) and the makers of the drug have warned that taking this medicine could cause swelling in the macula, which is called macular edema.

4(d)Diabetic Retinopathy – When To Call a Doctor

Call your doctor immediately if you have diabetes and notice:

Floaters in your field of vision. Floaters often appear as dark specks, globs, strings, or dots. A sudden shower of floaters may be a sign of a retinal detachment, which is a serious complication of diabetic retinopathy.
A new visual defect, shadow, or curtain across part of your vision. This is another sign of retinal detachment.
Eye pain or a feeling of pressure in your eye.
New or sudden vision loss. The sudden onset of partial or complete vision loss is a symptom of many disorders that can occur within or outside the eye, including retinal detachment or bleeding within the eye. Sudden vision loss is always a medical emergency.

Watchful waiting

Watchful waiting is not an option if you have diabetes and notice changes in your vision.

If you have type 2 diabetes, even if you do not have any symptoms of eye disease, you still need to have your eyes and vision checked regularly by an eye specialist (ophthalmologist or optometrist). If you wait until you have symptoms, it is more likely that complications and severe damage to the retina will have already developed. These may be harder to treat and may result in permanent vision loss.

If you have type 1 diabetes, are age 10 or older, and were diagnosed 5 or more years ago, you should have your eyes checked even if you don’t have symptoms. If you wait until you have symptoms, it is more likely that complications and severe damage to the retina will have happened. These may be harder to treat. And the damage may be permanent.

4(e)Diabetic Retinopathy – Exams and Tests

http://Diabetic Retinopathy: Causes, Tests, and Treatment Options

Diabetic retinopathy can be detected during a dilated eye exam by an ophthalmologist or optometrist. An exam by your primary doctor, during which your eyes are not dilated, is not an adequate substitute for a full exam done by an ophthalmologist. Eye exams for people with diabetes can include:

Visual acuity testing

Visual acuity testing measures the eye’s ability to focus and to see details at near and far distances. It can help detect vision loss and other problems.
Ophthalmoscopy and slit lamp exam

These tests allow your doctor to see the back of the eye and other structures within the eye. They may be used to detect clouding of the lens (cataract), changes in the retina, and other problems.
Gonioscopy

Gonioscopy is used to find out whether the area where fluid drains out of your eye (called the drainage angle) is open or closed. This test is done if your doctor thinks you may have glaucoma, a group of eye diseases that can cause blindness by damaging the optic nerve.
Tonometry

This test measures the pressure inside the eye, which is called intraocular pressure (IOP). It is used to help detect glaucoma. Diabetes can increase your risk of glaucoma.

Your doctor may also do a test called an optical coherence tomography (OCT) to check for fluid in your retina. Sometimes a fluorescein angiogram is done to check for and locate leaking blood vessels in the retina, especially if you have symptoms, such as blurred or distorted vision, that suggest damage to or swelling of the retina.

Fundus photography

Can track changes in the eye over time in people who have diabetic retinopathy and especially in those who have been treated for it.

Fundus photography produces accurate pictures of the back of the eye (the fundus). An eye doctor can compare photographs taken at different times to watch the progression of the disease and find out how well treatment is working. But the photos do not take the place of a full eye exam.

4(f)Early detection

http://Computer Aided Diagnosis of Diabetic Retinopathy: Texture Features Analysis of Fundus Images for Automatic Detection of Early Diabetic Retinopathy Lesions

Early detection and treatment of diabetic retinopathy can help prevent vision loss. For people in whom diabetic retinopathy has not been diagnosed, the Diabetes Association recommends that screening be done based on the following guidelines:

People with type 1 diabetes who are age 10 and older should have a dilated eye exam within 5 years after diabetes is diagnosed and then every year.
People with type 2 diabetes should have an exam as soon as diabetes is diagnosed and then every year.
If your eye exam results are normal, your doctor may consider follow-up exams less often. For example, you may have an exam every 2 years. But if you are diagnosed with retinopathy, you may need frequent eye exams.
Women who have type 1 or type 2 diabetes and who are planning to become pregnant should have an exam before becoming pregnant, if possible, and then once during the first 3 months (first trimester) of pregnancy. The eye doctor can decide whether you need further screening for retinopathy during pregnancy based on the results of the first-trimester exam.

4(g)Diabetic Retinopathy – Treatment

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There is no cure for diabetic retinopathy. But laser treatment (photocoagulation) is usually very effective at preventing vision loss if it is done before the retina has been severely damaged.

Surgical removal of the vitreous gel (vitrectomy) may also help improve vision if the retina has not been severely damaged. Sometimes injections of an anti-VEGF (vascular endothelial growth factor) medicine or an anti-inflammatory medicine help to shrink new blood vessels in proliferative diabetic retinopathy.

Because symptoms may not develop until the disease becomes severe, early detection through regular screening is important. The earlier retinopathy is detected, the easier it is to treat and the more likely vision will be preserved.

You may not need treatment for diabetic retinopathy unless it has affected the center (macula) of the retina or, in rare cases, if your side (peripheral) vision has been severely damaged. But you do need to have your vision checked regularly.

If the macula has been damaged by macular edema, you may need laser treatment. For more severe retinopathy, you may need either laser treatment or vitrectomy. These procedures can help prevent, stabilize, or slow vision loss when they are done before the retina has been severely damaged. Newer treatment includes medicines like anti-VEGF medicine or steroids that are injected into the eye.

Surgical removal of the vitreous gel (vitrectomy) is done when there is bleeding (vitreous hemorrhage) or retinal detachment, which are rare in people with early-stage retinopathy. Vitrectomy is also done when severe scar tissue has formed.

Treatment for diabetic retinopathy is often very effective in preventing, delaying, or reducing vision loss. But it is not a cure for the disease. People who have been treated for diabetic retinopathy need to be monitored frequently by an eye doctor to check for new changes in their eyes. Many people with diabetic retinopathy need to be treated more than once as the condition gets worse.

Also, controlling your blood sugar levels is always important. This is true even if you have been treated for diabetic retinopathy and your eyes are better. In fact, good blood sugar control is especially important in this case so that you can help keep your retinopathy from getting worse.

Ideally, laser treatment should be done early in the course of the disease to prevent serious vision loss rather than to try to treat serious vision loss after it has already developed.

People with diabetes who have any signs of retinopathy need to be examined as soon as possible by an ophthalmologist.

4(h)Diabetic Retinopathy – Prevention

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There are steps you can take to reduce your chance of vision loss from diabetic retinopathy and its complications:

Control your blood sugar levels.

Keep blood sugar levels in a target range by eating a healthful diet, frequently monitoring your blood sugar levels, getting regular physical exercise, and taking insulin or medicines for type 2 diabetes if prescribed.
Control your blood pressure.

Retinopathy is more likely to progress to the severe form and macular edema is more likely to occur in people who have high blood pressure. It is not clear whether treating high blood pressure can directly affect long-term vision. But in general, keeping blood pressure levels in a target range can reduce the risk of many different complications of diabetes.

Have your eyes examined by an eye specialist (ophthalmologist or optometrist) every year

Screening for diabetic retinopathy and other eye problems will not prevent diabetic eye disease. But it can help you avoid vision loss by allowing for early detection and treatment.
See an ophthalmologist if you have changes in your vision. Changes in vision-such as floaters, pain or pressure in the eye, blurry or double vision, or new vision loss-may be symptoms of serious damage to your retina. In most cases, the sooner the problem can be treated, the more effective the treatment will be.

The risk for severe retinopathy and vision loss may be even less if you:

Don’t smoke

Although smoking has not been proved to increase the risk of retinopathy, smoking may aggravate many of the other health problems faced by people with diabetes, including disease of the small blood vessels.
Avoid hazardous activities

Certain physical activities, like weight lifting or some contact sports, may trigger bleeding in the eye through impact or increased pressure. Avoiding these activities when you have diabetic retinopathy can help reduce the risk of damage to your vision.
Get adequate exercise

Exercise helps keep blood sugar levels in a target range, which can reduce the risk of vision damage from diabetic retinopathy. Talk to your doctor about what kinds of exercise are safe for you.

Resources

https://www.visioncenter.org/blog/diabetic-eye-exam/

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Please email momo19@diabetessupportsite.com or leave your comments below.

Cataracts and Diabetes

December 12, 2019April 3, 2017 by Maureen

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Cataracts are cloudy opacifications of the lens of the eye

Cataracts are one of the sight-related complications of diabetes that can cause misting or blurring of vision.

Attending regular eye checks as part of your annual diabetic review will help your health team to identify any signs of cataracts at an early stage and advise on treatment.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

2(a)What are cataracts?

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Cataracts are cloudy opacifications of the lens of the eye which can lead to cloudy or blurred vision. This interferes with your vision, in some cases considerably.

2(b)What are the symptoms of cataracts?

The main signs of cataracts are:

Cloudy or misty vision

Blurred vision

Spots in your vision

Being dazzled by bright lights

Seeing a circle of light around lights

A yellowing of your vision

Early stage cataract symptoms may barely influence the vision, and a cataract diagnosis may come as a genuine surprise.

Challenging visual situations such as driving at night and bright sunlight may cause your sight to become hazy. Attending regular eye checks and screenings will make it easier for your health team to diagnose cataracts at an early stage.

2(c)What causes cataracts?

The lens of the eye is made up of fluids that contain protein.

Over time this fluid may begin to cloud over, causing cataracts. Age is one of the factors and other factors include:

Having diabetes

Smoking

A family history of cataracts

Long periods of taking corticosteroids

2(d)Does diabetes increase the risk of cataracts?

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Diabetes is one of the key factors that result in the development of cataracts.

Although the reasons why are still not fully understood, people with diabetes mellitus statistically face a 60% greater risk of developing cataracts. As with most complications of diabetes, maintaining good control of your blood sugar levels will help to reduce your risk.

In addition, research has shown that people with type 2 diabetes who lower their HbA1c level by just 1% can reduce their risk of cataracts by 19%.

2(e)How are cataracts treated?

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Cataracts treatment has advanced considerably in recent years. Surgery is often prescribed, with the lens removed and replaced with an artificial one. Cataract surgery is widely recommended and is commonly performed.

Your ophthalmologist will determine whether you need cataract surgery.

2(f)When do cataracts require an operation?

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Cataract surgery is generally safe, so the point at which an operation is undertaken depends partly on the individual.

Cataract operations are typically day cases, with the local anaesthetic often sited as the most uncomfortable part.

For people with diabetes, there is a slightly greater risk of developing more serious problems such as macula oedema, diabetic retinopathy complications, and infections as a result of the surgery.

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Glaucoma and Diabetes

December 12, 2019April 3, 2017 by Maureen

What is the relationship between Diabetes and Glaucoma?

http://[(Understanding Glaucoma)] [ By (author) Various ] [March, 2010]

The relationship between diabetes and open-angle glaucoma (the most common type of glaucoma), has intrigued researchers for years. People with diabetes are twice as likely to develop glaucoma as are non-diabetics, although some current research is beginning to call this into question. Similarly, the likelihood of someone with open-angle glaucoma developing diabetes is higher than that of a person without the eye disease.

Neovascular glaucoma, a rare type of glaucoma, is always associated with other abnormalities, diabetes being the most common. In some cases of diabetic retinopathy, blood vessels on the retina are damaged. The retina manufactures new, abnormal blood vessels.

Neovascular glaucoma can occur if these new blood vessels grow on the iris (the colored part of the eye), closing off the fluid flow in the eye and raising the eye pressure. Neovascular glaucoma is a difficult disease to treat. One option is laser surgery to reduce abnormal blood vessels on the iris and on the retinal surface. Recent studies have also shown some success with the use of drainage implants.

Glaucoma and Diabetes

http://Handbook of Nutrition, Diet and the Eye

Glaucoma is caused by excess fluid pressing on the nerve at the back of the eye

Glaucoma may occur amongst people with and without diabetes, and can be a complication of diabetes if retinopathy develops.

Glaucoma is caused by an excess amount of fluid pressing on the nerve at the back of the eye.

How does glaucoma start?

The eye produces a small amount of fluid like water in its middle chamber, which flows around the lens of the eye into the front chamber.

The fluid leaves the eye using a drainage network and then enters the bloodstream.

Commonly, glaucoma causes the drainage system to become blocked, and fluid becomes trapped in the eye. This causes pressure to build up in the eye and pass to the nerve at the rear of the eye.

This nerve may become damaged by glaucoma.

What are the symptoms of glaucoma?

http://Glaucoma: What Every Patient Should Know: A Guide from Dr. Harry Quigley

Glaucoma has very few symptoms in its early stage, so people may be unaware that something is wrong with them. As someone with diabetes, an optometrist or another eye specialist should test you for glaucoma at least once each year.

How is glaucoma diagnosed?

Glaucoma may be diagnosed by an optometrist by measuring your eye pressure, checking the eye at the optic nerve, and testing the field of your vision.

A common test these days is a noncontact tonometry test (NCT test) in which a brief puff of air will be directed into the front of your eye. The machine you sit in front of measures the resistance of your eye to the puff of air without needing to make contact with your eye. The puff of air is noticeable but is not painful.

Experts will quickly be able to determine if you have glaucoma.

How is Glaucoma Treated?

http://Glaucoma: Diagnosis and Treatment

Glaucoma will usually be treated with eye drops to relieve pressure in the eye. Treatments include:

Beta blockers (such as betaxolol hydrochloride, levobunolol hydrochloride or timolol)

Prostaglandin analogues (such as latanoprost, bimatoprost , tafluprost or travoprost)

Carbonic anhydrase inhibitors (such as brinzolamide or dorzolamide)

Your healthcare professional will be able to advise you further on the most suitable drops for your condition.

Alternative treatments include laser treatment (laser iridotomy) and trabeculectomy surgery.

What is the worst case scenario, will I go blind?

In developed stages of glaucoma, poor vision starts to spread, which can extend to include the whole of the sight.

If the pressure of glaucoma can be successfully eased, however, the condition should not deteriorate further. Should your vision become significantly impaired, there are a number of aids which can help people with diabetes who have visual impairment.

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Dealing with Stress

December 16, 2019March 13, 2017 by Maureen

1.Get Active — Exercise

The healthiest way to deal with stress is with physical activity. Stress tries to help us survive the only way it knows how, by getting us to move. If you don’t exercise, most of the glucose your body puts out will turn into abdominal fat. That’s why stress and inactivity are a lethal combination.

So get out and run or swim or bike or walk your dog. Consider exercise that makes you stronger and tougher — for example weight-lifting, . You’ll wind up feeling more confident and therefore less stressed.

Getting active means more than just exercising. We’re usually better off taking a more active role in our own lives, meaning we don’t let the media and other people decide what we eat and what we do.

We decide for ourselves. When we can decide what’s important to us, when we connect with other people to live in ways that are meaningful to us, we will have less stress and better blood sugar control.

Once you’re in the habit of being physically active, try to incorporate regular exercise into your daily schedule.

Activities that are continuous and rhythmic—and require moving both your arms and your legs—are especially effective at relieving stress.

Walking, running, swimming, dancing, cycling and aerobic classes are good choices.

Pick an activity you enjoy, so you’re more likely to stick with it.

Instead of continuing to focus on your thoughts while you exercise, make a conscious effort to focus on your body and the physical (and sometimes emotional) sensations you experience as you’re moving.

Adding this element to your exercise routine will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

2.We all need positive goals and reasons to live

A life without meaning or connection can be perceived as a threat to your mental health.

Sometimes we need to spend time figuring out what’s important to us and commit to spending more energy on positive things.

Make an effort to replace negative thoughts with positive ones.

Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. Regain your sense of control by changing your expectations and attitude to stressful situations.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

3.Self-confidence

Self-confidence is a major element of power and perceived control.

You can build self-confidence by accomplishing small goals, by learning new skills , or by seeing other people with diabetes accomplish something. If they can do it, you can too!

Many people find that a hobby which has no deadlines, no pressures, and which can be picked up or left easily, takes the mind off stresses.

For example: knitting, music, model-making and puzzles.

4.Assemble a support team.

Treating diabetes shouldn’t be a solo effort. Your team should include a doctor, nurses, diabetes educators, a social worker, and your family and friends. They all should be ready to support you and cheer you on when you need encouragement.

Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.

5.Take time for yourself

One key aspect of reducing the effects of stress on your blood sugar level—and your health in general—is to consciously insert rest time into your life.

They don’t have to be long, but they should be frequent, because rest is essential for your health and psychological and spiritual well-being.

If you don’t make time for rest, your body will demand it—by getting sick.

Listen to music, prayer , get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.

6.Healthy Life-style

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Do not skip any meals. Do keep healthful, energy-boosting snacks on hand,keep to your diabetic diet plan.

Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat.

Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed,have better diabetes blood sugar control and you’ll sleep better.

Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with stress.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Rather than relying on medication, your aim should be to maximise your relaxation before going to sleep.

Make sure that your bedroom is a tranquil oasis with no reminders of the things that cause you stress.

Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep.

Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down.

Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you.

You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.

7.Learn what triggers your anxiety.

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Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.

Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be reading, playing the piano, or working in your workshop.

8.Talk to someone.

Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a doctor or therapist for professional help.

Social engagement is the quickest, most efficient way to rein in stress and avoid overreacting to internal or external events that you perceive as threatening.

There is nothing more calming to your nervous system than communicating with another human being who makes you feel safe and understood.

The people you talk to don’t have to be able to fix your stress; they just need to be good listeners.

Opening up is not a sign of weakness and it won’t make you a burden to others.

9.Avoid unnecessary stress

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.

Distinguish between the “shoulds” and the “musts” and, when possible, say “no” to taking on too much.

Avoid people who stress you out – If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment – If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If doing the food shop is an unpleasant chore, do your grocery shopping online.

10.Alter the situation

If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, be more assertive and communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Manage your time better. Poor time management can cause a lot of stress. But if you plan ahead and make sure you don’t overextend yourself, you’ll find it easier to stay calm and focused.

11.Accept the things you can’t change

God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference – 11×14

Many sources of stress are unavoidable. You can’t prevent or change stressors, such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control—particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

12.Positive relaxation

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Set specific times aside to relax positively. Don’t just let relaxation happen, or not happen, at the mercy of work, family, etc. Plan it, and look forward to it.

Different people prefer different things. A long bath, a quiet stroll, sitting and just listening to a piece of music, etc. These times are not wasteful, and you should not feel guilty about not ‘getting on with things’. They can be times of reflection and putting life back in perspective.

Some people find it useful to set time aside for a relaxation such as prayer meditation ,reading the bible or muscular exercises. You can also buy relaxation tapes to help you learn to relax.

Try simple relaxation techniques

Deep breathing.

This means taking a long, slow breath in, and very slowly breathing out. If you do this a few times, and concentrate fully on breathing, you may find it quite relaxing.

Some people find that moving from chest breathing to tummy (abdominal) breathing can be helpful.

Sitting quietly, try putting one hand on your chest and the other on your abdomen.

You should aim to breathe quietly by moving your abdomen with your chest moving very little.

This encourages the diaphragm to work efficiently and may help you avoid over-breathing.

Muscular tensing and stretching.

Try twisting your neck around each way as far as it is comfortable, and then relax.

Try fully tensing your shoulder and back muscles for several seconds, and then relax completely.

Creative Visualisation: You are encouraged to imagine yourself lying in a cornfield, in a hammock by the sea, sitting in a deck chair, or anywhere you feel relaxed and to hear the sounds of the trees, wind and waves.

Being immersed in such an idyllic scene induces a state of relaxation and tension should drain away.

Quieting: Aims to provide a way of diverting the mind from stressful thoughts by focusing on more relaxing emotions: for example, praying, focusing on breathing, counting things such as instances of a particular colour.

The traditional ‘counting sheep’ when trying to fall asleep can be seen as a form of quieting.

13.Treatment

Some people find they have times in their life when stress or anxiety becomes severe or difficult to cope with.

See a doctor if stress or anxiety becomes worse.

Further treatments such as anxiety management counselling or medication may be appropriate.

Very often such medication are prescribed to treat the immediate symptoms of stress or to help the sufferer get through a crisis.

Medication will not necessarily address the causes of stress in the long term.

Medication may also lead to dependence, if you think you need medication to help with your stress discuss your options carefully with your doctor or other healthcare provider.

14.Be prepared for setbacks

Don’t get discouraged if you occasionally fail to handle a stressful situation as well as you might like.

Change takes time, and setbacks are part of the learning curve.

Learn from the experience, and plan to clear that hurdle the next time.

If you lapse back to your old ways, don’t give up.

Focus on what you can do to regain control of the situation.

15.Rest If You Are Ill

If you are feeling unwell, do not feel that you have to carry on regardless.

A short spell of rest will enable the body to recover faster.

16.Help other people

Evidence shows that people who help others, through activities such as volunteering or community work, become more resilient.

Helping people who are often in situations worse than yours will help you put your problems into perspective.

The more you give, the more resilient and happy you feel.

If you don’t have time to volunteer, try to do someone a favour every day.

It can be something as small as helping someone to cross the road or looking after a pet for a friend.

17.Work smarter

Working smarter means prioritising your work, concentrating on the tasks that will make a real difference.

Leave the least important tasks to last.

Accept that your in-tray may sometimes be full. Don’t expect it to be empty at the end of every day.

Most people suffer from stress at some time in their lives.

An understanding of the causes of stress and learning to avoid stressful situations will help alleviate some of its negative consequences.

Some people also find it useful to use one of the many techniques or other approaches to relaxation to help manage stress themselves.

For more great Health and Nutrition Tips refer to the website positivehealthwellness.com.

If you have any information,questions, or feedback you would like to include in this post.

Please email momo19@diabetessupportsite.com or leave your comments below.