HealthyLife Articles

Tag: blood sugar

Escape The Holiday Carbohydrate Trap

HEALTHY EATING

The holidays can feel like one big carbohydrate trap. For people who are watching their carb intake, this time of year can be challenging. Between all the bread, mashed potatoes, and desserts, many people throw up their hands and declare, “I’ll start eating better AFTER the holidays.” But, there is no reason to take an all-or-nothing approach. You can enjoy holiday meals and avoid overdoing it.

Whether you’re managing diabetes or just trying to eat fewer empty carbs, here are some holiday eating tips:

*Focus on eating more vegetables.Have the turkey and some of your favorite veggie sides, and hold off on the mashed potatoes or rolls. You might find yourself satisfied, but if not, you can always go back for another serving.

*Bring a dish you know is low-carb.Make sure it is something you enjoy eating, and that feels festive for the occasion. You’re not depriving yourself; you’re enjoying delicious, low-carb food.

*Think in advance about what foods are worth the indulgence.Instead of sitting down and throwing caution to the wind, pick one or two of your favorite carbohydrate-rich foods to enjoy. If you really want dessert, try limiting your servings of potato, rolls, stuffing, and macaroni in your main meal.

*Have a healthy snack in advance.If you show up at the table starving, you’re more likely to be tempted. A handful of nuts or an apple with peanut butter can take the edge off and prevent overeating.

© American Institute for Preventive Medicine

January 23, 2026
Exercise To Lower Blood Sugar

BE FIT

If you have diabetes, physical activity is a great way to keep blood sugar in check. Being active makes your body more sensitive to insulin, which helps lower blood sugar to healthy levels.

Aim for at least 150 minutes of moderate-intensity physical activity per week. Moderate intensity means your heart rate should be elevated, but you should be able to speak normally. Consider adding strength training a few times a week to help your muscles use insulin.

Here are more tips:

* Check with your doctor for exercises that are best for you.

* Check your blood sugar before exercising, especially if you take insulin.

* Recheck your blood sugar once you finish exercising.

* Drink plenty of water before, during, and after exercise.

* Have a snack on hand in case your blood sugar gets low.

* Wear good-fitting shoes and socks.

* Monitor your feet for sores.

* Aim for at least 20 minutes of exercise each day.

© American Institute for Preventive Medicine

January 23, 2026
Gestational Diabetes

Pregnancy & Prenatal Care

A pregnant woman can have diabetes. If she didn’t have it before the pregnancy, it’s called gestational diabetes. (Gestational refers to pregnancy.) It can begin any time during pregnancy. It usually begins in the last half, though. It goes away after the baby is born. But the woman has a greater risk of getting diabetes later.

Symptoms

* Feeling very tired

* Rapid weight gain

* Feeling very thirsty

* Having to pass urine often

Also, a sign for gestational diabetes is when the baby gets too big during the pregnancy.

All pregnant women should be screened for diabetes. Screening happens through urine and blood tests. Those are part of routine prenatal health care visits.

Causes

Any pregnant woman can develop gestational diabetes. But risk factors may be:

* Obesity before pregnancy

* High blood pressure before pregnancy

* Having a baby that weighed more than 9 pounds at birth in the past

* Having a stillbirth in the past

* Having a child with a birth defect in the past

* Being older than 25

* Being pregnant with more than one baby

Treatment

Special problems can be avoided with treatment. Without treatment, the baby can get too big. The mother may not be able to have a vaginal birth. Other problems are preeclampsia and preterm birth. Preterm birth is when the baby is born 3 or more weeks before the due date. There can also be delivery problems. But a woman with gestational diabetes can have a healthy baby. She needs proper medical care, though.

Blood sugar must be controlled. This is done through:

* Special diet from the health care provider

* Exercises from the health care provider

* Insulin shots, in some cases, when diet and exercise are not enough. Insulin is a hormone. Among other things, it keeps blood sugar from getting too high. The provider teaches how to do the shots. The provider teaches the mother how to check her own blood sugar. It is important to do what the provider requests.

* Having prenatal visits more often. The provider checks the mother’s daily blood sugar record. Tests are done to see how the baby is doing.

* Extra care at delivery

{Note: The baby should be checked for low blood sugar a day or so after birth.}

Questions to Ask

Self-Care / Prevention

If you get diabetes during pregnancy:

* Follow the diet and exercise plan your health care provider or dietitian gives you.

* Drink at least 8 to 10 cups of fluids a day. Drink enough for your thirst. Limit ones with a lot of sugar. Examples: all kinds of sodas, fruit drinks and juices.

* Get plenty of rest when you feel tired.

* If you are told to do so, test your blood sugar levels at home. Your health care provider will tell you how. Keep a daily record of the results.

* After you have your baby, get your blood sugar checked when your doctor tells you to.

{Note: Some pregnant women need to give themselves insulin shots at home. If your provider says you need to, you will be shown how. Be sure to give the insulin correctly. It’s an important way of taking care of yourself and your baby.}

© American Institute for Preventive Medicine

January 23, 2026
Best Exercise For People With Diabetes

BE FIT

The best exercise for anyone with diabetes may be a notch above a casual walk, according to Jamie Cooper, assistant professor of nutritional sciences at Texas Tech University.

“A person should exercise to the point when they’re breathing a little bit harder and sweating a little bit-then they know they’re working more intensely,” Cooper said.

The type of exercise really doesn’t matter as long as you’re moving and getting some exercise on a regular basis. Finding something you enjoy and are motivated to do is probably more important than a specific type of exercise to treat diabetes.

“It’s not something you just do once a month or for a couple of weeks and quit. It has to be something you adapt into your new, healthier lifestyle and do on a regular basis,” Cooper said.

© American Institute for Preventive Medicine

January 23, 2026
Diabetes-Related Vision Loss Increasing

MEDICAL NEWS

More than 30 million Americans live with diabetes today. Living a healthy life with diabetes is possible, but it is a serious disease that requires proper medical care.

Diabetic retinopathy is a possible complication of diabetes. It is caused by damage in the blood vessels of the eye’s retina. It is also a leading cause of vision loss and blindness.

Diabetic retinopathy rates are rapidly increasing, according to the National Eye Institute. From 2000 to 2010, diabetic retinopathy cases increased 89 percent from 4.06 million to 7.69 million. And, that number is expected to nearly double by the year 2050.

Keeping eyes healthy

If you have diabetes, there are ways to lead a healthy life and avoid problems like diabetic retinopathy. The National Institute of Diabetes and Digestive and Kidney Disease recommends:

*Keep blood glucose (blood sugar) levels under control.High blood glucose damages the blood vessels on the retina over time. The blood vessels may become blocked, cutting off blood supply to the retina. Work with your doctor to set a target blood glucose number. Get clear instruction from your medical team on how you can meet your goal. A healthy diet, regular exercise, and certain diabetes medicines may be needed.

*Track your blood pressure.Many people associate blood pressure with heart disease, but it matters for diabetes too. Long-term high blood pressure also harms your retina’s blood vessels. Be sure to have your blood pressure checked regularly. Ask your doctor how often it should be checked. If you need blood pressure medicine, take it exactly as your doctor prescribes.

Early signs of eye problems

Diabetic retinopathy may not have any early signs or symptoms. That’s why it’s important to keep blood sugar and blood pressure under control, even if you feel fine.

If you notice any of the following problems, see your doctor:

* Double vision

* Blurry vision

* Seeing rings, flashes or spots

* Eye pain or a feeling of pressure in the eye

* Trouble seeing out of the corner of your eye

You can take steps to manage diabetes. Talk to your doctor, nutritionist, and medical team about keeping your eyes – and your entire body – as healthy as possible.

© American Institute for Preventive Medicine

January 23, 2026
Is Cinnamon Good For Your Health?

HEALTHY EATING

Cinnamon is often used in sugar-loaded treats like cinnamon rolls and lattes. And though it’s a popular spice for desserts, it’s not necessarily an unhealthy choice. The spice has been used for thousands of years, and some recent studies suggest cinnamon may even have health benefits:

* A study in the journal Diabetes Care studied 60 people with type 2 diabetes. Some were given cinnamon capsules, and others were given a placebo (a fake pill that contained no cinnamon). Those who consumed the cinnamon for 40 days had lower levels of blood sugar, triglycerides, LDL (“bad”) cholesterol, and total cholesterol.

* A study in the Journal of Nutrition suggests that cinnamon and other spices may help reduce triglyceride levels after eating a fatty meal.

* The Journal of Neuroimmune Pharmacology published a study that suggests cinnamon may be able to protect the brain against changes that can cause Parkinson’s disease.

Want to spice up your health with cinnamon? Try adding it to your favorite foods or drinks in place of sugar. Its natural flavor can be a welcome addition to coffee, tea, oatmeal, fruit, and even chili.

High doses of cinnamon can be dangerous, though. Be sure to talk with your doctor before taking cinnamon or other natural supplement.

© American Institute for Preventive Medicine

January 23, 2026
Prediabetes: Are You At Risk?

MEDICAL NEWS

© American Institute for Preventive Medicine

January 23, 2026
Take These Small Steps To Manage Diabetes

MEDICAL NEWS

Nearly 26 million Americans have diabetes, and more than a quarter of them do not know it. Left untreated, diabetes can lead to serious problems such as heart disease, stroke, kidney disease, blindness, and loss of limbs.

An estimated 79 million adults have pre-diabetes, a condition that places them at increased risk for developing type 2 diabetes and heart disease.

Even if you know what to do to improve your health, figuring out how to do it and fitting it into your daily routine can be a big challenge. Making changes in how you care for your health is a matter of trying and learning.

The National Diabetes Education Program suggests you make a plan and take small, but important steps to help you reach your goal:

* Think about what is important to you and your health.

* What changes are you willing and able to make (such as testing your blood glucose, exercising, planning diabetes-friendly meals and snacks)?

* Decide what steps will help you reach your health goals (such as talking with your doctor about your blood glucose goal, taking a tour of the grocery store with a diabetes educator, learning how to make healthier meals).

* Choose one goal to work on first. Start this week. Pick one change you can start to make right now.

* Don’t give up. It’s common to run into some problems along the way. If things don’t go as planned, think about other ways to reach your goal.

© American Institute for Preventive Medicine

January 23, 2026