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Author: Gena Webb

Brain Awareness Week

Posted on by Gena Webb

Hello everyone! Welcome to “Brain Awareness Week” (March 16-22). Living life from a health-consciousness perspective can help us living longer, stay healthy, and be able to continue doing the things we love, with the people we love. U.S. Secretary of Health Robert F. Kennedy Jr.’s “Make American Healthy Again” movement has helped the U.S. refocus interest in prevention and wellness.

Most of us start the new year by making resolutions for reducing bad habits and making better choices for the year ahead. Many of those decisions will usually include eating healthier, being more active, protecting ourselves better, managingour stress better, and maybe even getting more check-ups. But what about “Brain Health?” After all, our brain is the engine that drives everything else, right? Brain health is a critical factor in everyone’s overall health and well-being.

A major new study showed that, in 2021, more than 3 billion people worldwide were living with a neurological condition. That’s over 1 in 3 people worldwide! The overall amount of disability, illness and premature death (known as disability-adjusted life years, DALYs) caused by neurological conditions has increased by 18% since 1990! (released by The Lancet Neurology shows The World Health Organization (WHO) contributed to the analysis of the Global Burden of Disease, Injuries, and Risk Factor Study (GBD) 2021 data.).

So… Yes, obviously, brain health is important. So how do we get started? To celebrate brain week, I thought it would be fun to play a game of “Never have I ever…” but this time, with our brain… Consider some things you’ve never done with your brain before. It could be a thing, a place, an experience, or something else. This week, have some fun and make a plan to do one of those “nevers” each day incorporating as many of our five senses (touch, taste, sight, hearing, and feeling). Consider experiences you’ve had in the past, but experiencing them in a completely different way. Changes like this can encourage growth in brain ‘neuroplasticity,’ which refers to your brain’s ability to adapt and reorganize itself by forming new neural connections and strengthening existing pathways of the brain in the hippocampus and prefrontal cortex. Many people going through rehabilitation for brain injuries will exercise their brain using targeted, repetitive exercises and challenges as they heal. A list of specific suggestions could prove too exhaustive, so I’ll try to offer some suggestions of areas to challenge that may help boost your neuroplasticity. Consider the following acttivities and areas to challenge:

Balance, coordination, & motor skills: dancing, hiking, hopscotch, obstacle courses, finger-tapping, new types of fitness/exercise, yoga, tai chi, karate, arts & crafts, non-dominant hand/task exercises

Memory, problem solving, comprehension, critical thinking, creativity, & learning: games, puzzles, mysteries, riddles, pattern-matching, new language, design/build something, acting, escape room, sign language,  video/arcade/carnival games, making up a story, story plots, disassembling/re-assembling things, reading fiction, learning new words

Auditory & visual: art, music, nature, optical illusions, matching shapes/colors/sizes, sound recall/mapping, relaxation, meditation

 Tactile & olifactory: food, surface textures, essential oils, temperature, pressure, consistencies, mystery bag, musical instruments, relaxation, meditation

 

And of course, you can also decide to focus on the basics…

Consider all 8 dimensions of wellness balanced in life:

 (social, physical, emotional, career, intellectual, financial, environmental, and spiritual)

 

Social: relationships, connections, communication, diversity

Physical: exercise, diet, sleep, nutrition, self-care

Emotional: self-awareness, self-esteem, gratitude, self-expression

Career:gratifying/challenging work, work balance, work/life boundaries, healthy stress

Intellectual: creativ/stimulating activities, expanding knowledge, improving skills, adapting to changes

Financial: obtaining, managing, maintaining finances, healthy relationships with money

Environmental: Avoidance of toxic substances, chemicals, allergens, and polution, taking precautions for safety in unsafe areas, wearing personal protective gear from weather and chemicals, recycling, cleanliness and organization of personal spaces, exploring pleasant, stimulating environments that positively support well-being

Spiritual: activities that promote, connection, purpose, peace, aliveness, meaning and purpose in life, or understanding personal & social identity (e.g. culture, ethnicity, gender, etc.)

____________________________________________________________________________________

 

Taking Charge of your High Blood Pressure

Posted on by Gena Webb

Hypertension, you might be familiar with this word, or its more common name, high blood pressure. Let’s talk about some important facts that can impact you or your loved ones that might have this condition. Your blood pressure is a measurement of the amount of pressure your blood is putting on your arteries. It can change throughout the day based on our activity level, stress, health, pain, nutrition, sleep and other factors.

What is Hypertension?

Hypertension is an average blood pressure 140/90 or above. Think of it like a water hose. Normal blood pressure is the water flowing out of the hose at a normal rate and pressure. With high blood pressure, you have placed your thumb partially over the end and that water comes spraying out harder and faster but the volume has decreased . This in turn, makes your heart work harder to pump that oxygen and nutrient rich blood through your body. Over time your heart can become overworked causing this vital muscle to become thick and stiff. Your arteries can also become stiffer from all of the sustained pressure.

What causes hypertension?

Hypertension can be caused by multiple factors, some you cannot control and some you can.

Factors you can not control are age, race and family history. Your risk of hypertension goes up as you get older. African Americans are at a higher risk of developing hypertension and at a younger age. Lastly, hypertension tends to run in families. If you have a parent, grandparent or sibling with hypertension, your risks are higher of developing it yourself.

There are causes that you can control, like tobacco and nicotine use increase your risk. Being overweight is not a guarantee that you will have high blood pressure but it does increase your chance. A diet high in fat and processed foods will increase your chances, as well as high levels of alcohol consumption. Other factors include lack of physical activity, inadequate sleep and high levels of stress all contribute to hypertension.

Uncontrolled health conditions have also been found to cause hypertension like diabetes, kidney disease and sleep apnea. High blood pressure can even be a side effect caused by some medications like some birth control pills, decongestants and over the counter pain relief medications. Always consult your doctor before stopping any medication. If you suspect
your medication could be causing high blood pressure or any concerns, make an appointment to discuss with your doctor first.

What happens if hypertension goes untreated?

Most commonly, untreated hypertension can lead to heart attacks, strokes, dementia, loss of vision, kidney disease, peripheral artery disease and sexual dysfunction. A heart attack can occur because your heart has to work harder to make sure oxygen and nutrients make it to your vital organs against that increased pressure in your vessels. Strokes, dementia, and other cognitive issues can happen when high blood pressure damages the vessels in your head from getting adequate flow of oxygen rich blood to your brain. Aneurysms are also dangerous events that occur when the vessel walls become weak from prolonged pressure and burst. Untreated hypertension can cause pressure on the optic nerve leading to vision loss. Moving down the body, the high pressure on your kidneys leads to damage and possible failure. Because of the damaged vessels and impaired blood flow, untreated hypertension also causes erectile dysfunction and pain,cramping and numbness in your legs.

How to manage your hypertension?

First, make an appointment with your primary care provider and make a plan of care. It is important to take your medications as prescribed and communicate with your provider if you have any questions or concerns. Check your blood pressure at the same time every day and keep a log. This helps you and your provider know if you’re on the right track of care. Start making sustainable changes to your lifestyle to improve the conditions that are in your control such as stress, diet, exercise, smoking cessation and other advised lifestyle modifications None of the changes are easy or happen over night. Choosing one habit a month to change and actively select options that improve your health.

Preventative care is always the best option. If you have concerns, please contact your primary care provider to discuss your options and the best preventative steps for you.

Jennifer M. Cruz, RN

Diabetes in December

Posted on by Gena Webb

Diabetes touches us all in some way.  Maybe it’s a friend, a family member, or even you. In 2021, more than 34 million Americans were living with diabetes—and with it comes serious health risks, emotional stress, and costly medical care.

December is full of celebrations, comfort food, and sweets, which makes it a perfect time to revisit what diabetes is, how it affects the body, and what we can do to stay healthy.

What Exactly Is Diabetes?

Diabetes mellitus is a condition where your blood sugar (glucose) stays too high. Doctors usually diagnose it using:

  • Fasting blood glucose (126 mg/dL or above on two separate tests)

or

  • A1C test (6.5% or higher), which shows your average blood sugar over 3 months.

High sugar happens because:

  • The body doesn’t make insulin

or

  • The body doesn’t use insulin correctly.

The three main types:

Type I

  • The pancreas doesn’t make insulin because of an autoimmune attack.
  • Often diagnosed in children or young adults, but can appear at any age.
  • Requires insulin.

Type II

  • The body doesn’t use insulin well, or doesn’t make enough.
  • Far more common—and often influenced by lifestyle.

Gestational

  • Occurs during pregnancy when hormones affect insulin use.

 

Why Does Diabetes Happen?

Some risks you’re born with; others you can change.

Unchangeable risks

  • Family history
  • Age
  • Certain ethnic backgrounds (African American, Hispanic, Native American, Asian American, Pacific Islander)
  • Previous gestational diabetes
  • High blood pressure or high cholesterol

Changeable risks

  • Being overweight
  • Lack of physical activity
  • Smoking
  • Prediabetes and insulin resistance
    • These are your early warning signs—and the perfect time to make changes.

 

Signs of High Blood Sugar

Get checked if you notice:

  • Constant thirst
  • Frequent urination (especially at night)
  • Extreme fatigue
  • Blurry vision
  • Frequent infections
  • Slow-healing sores

If symptoms suddenly onset,

  • vomiting
  • stomach pain
  • fruity breath
  • heavy breathing
  • Go to the ER. These could be signs of diabetic ketoacidosis (DKA), a life-threatening emergency.

 

What Uncontrolled Diabetes Can Do

CMS defines an A1C of 9% or higher as uncontrolled diabetes. Over time, high blood sugar damages blood vessels and nerves throughout the body.

This can lead to:

  • Stroke and heart disease
  • Vision loss (cataracts, glaucoma, retinopathy)
  • Nerve damage (pain, numbness, digestive issues, sexual dysfunction)
  • Kidney failure
  • Slow wound healing and infections, especially in the feet
  • Amputations
  • Gum disease and tooth los
  • Depression

The key word here is uncontrolled. These complications are preventable.

 

Taking Back Control

Your first step is making an appointment with your primary care provider. Together, you can create a plan tailored to your needs.

Medication

If medication is too expensive or causes side effects:

  • Call your provider
  • Ask about assistance programs, coupons, prior authorizations, or alternatives

They want to help—you just have to tell them.

Blood Sugar Monitoring

Follow your provider’s instructions. You may need checks:

  • Daily
  • Multiple times per day, or
  • Through a continuous glucose monitor

Keep a log of highs, lows, and notes to share during appointments.

Education

Ask your provider about:

  • Local diabetes education classes
  • Online programs
  • Resources from the American Diabetes Association

Food, Holidays, and Real Life

Carbs = sugar. That’s rule number one.

Avoid or limit:

  • White breads, pasta, potatoes
  • Sweets (even fruit contains natural sugar)
  • Sodas
  • Fried, frozen, canned, or processed foods

Choose more:

  • Non-starchy veggies like cucumbers, tomatoes, broccoli, lettuce, and green beans
  • Fresh, baked, and high-fiber foods

Holiday treats? You don’t need to completely miss out. Work with your provider or a dietitian to plan how to enjoy them safely.

 

Lifestyle Matters

Healthy habits make a huge difference:

  • Eat balanced meals
  • Exercise regularly
  • Quit smoking
  • Manage stress, pain, and mental health

Many people with Type II diabetes can reach healthy A1C levels with lifestyle changes under medical supervision.

Preventive care also helps:

  • Vaccines
  • Routine screenings
  • Regular follow-ups
  • Emotional support

You don’t have to let diabetes take over your life. Take it one small, manageable change at a time.

 

Jennifer Cruz, RN

 

The Heartfelt Benefits of Quitting Smoking

Posted on by Gena Webb

Smoking is one of the leading causes of heart disease, but the good news is that quitting can drastically improve your heart health—starting almost immediately. If you’ve been thinking about giving up cigarettes, here’s how your heart will thank you.

Immediate Benefits: A Heart on the Mend

The moment you put out your last cigarette, your body starts healing. Within just 20 minutes, your heart rate and blood pressure begin to drop. After 12 hours, carbon monoxide levels in your blood return to normal, allowing your heart to receive more oxygen.

Short-Term Wins: Stronger Circulation and Lower Risk

Within a few weeks of quitting, your blood circulation improves, and your heart pumps more efficiently. You’ll notice that simple activities—like walking up the stairs—feel easier because your heart isn’t working as hard to keep up. By the one-year mark, your risk of heart disease drops by 50% compared to when you were smoking.

Long-Term Rewards: A Healthier, Happier Life

Five years after quitting, your arteries and blood vessels widen again, reducing your risk of stroke. By the 10-year mark, your risk of dying from heart disease is nearly the same as that of someone who has never smoked. Quitting adds years to your life and improves your quality of life.

Embrace a Smoke-Free Future

The journey to quitting can be challenging, but the benefits are well worth it. Your heart will grow stronger, your body will heal, and you’ll give yourself the best gift—a healthier future.

If you’re ready to quit, consider joining a smoking cessation program. Kimbra Whaley, Smoking Cessation Specialist at DRH Health is ready to help.  Contact her at kimbra.whaley@drhhealth.org or 580-251-8558

Every day smoke-free is a victory for your heart!

 

Psych Byte: Thinking about Therapy

Posted on by Gena Webb

Happy New Year! New Year’s Day is traditionally ground zero for self-reflection and resolutions. We already know that we can increase our likelihood of success by about 50% in meeting a goal if we just establish one. Most common individual resolutions are superficial in nature and are to start, stop, increase, decrease, or improve something about ourselves, but it’s rarely internal. What if it is this time? What if our greatest need for change that just can’t be ignored anymore is rooted in our own mental health? We find our mental health often neglected indirectly because we usually find it much easier and safer to choose more superficial, feel-good quick resolutions to address than considering some of those deeper, more sensitive, interpersonal, and emotional issues we’ve carried with us for decades. If this is you, and you are ready to make your mental health a priority this year, here are some answers to some common questions most have before they decide to consider therapy for themselves…

What is “therapy?” Therapy is education, support, and assistance for issues, behaviors, behavioral reactions, functioning, psychological disorders, and/or various interventions from a safe, private, impartial setting. It’s a myth to think it’s just for the “crazy,” or “weak.” It’s for everyone, anyone, and for any reason.

What is a therapist? A ‘regular person’ who likes helping others, but is educated in psychology, behaviors, therapeutic approaches, and other areas who entered a helping field. A professional bound by standards of ethics and conduct who cares listens, and provides feedback in a healthy, safe place without drama, taking sides, judgment, shame, or negativity. Some have graduate degrees, some have doctoral degrees. Some are specialists in certain therapeutic approaches, areas of focus, or disorders. Some can prescribe medication and some can’t.

Why seek therapy? Therapy can help with gaining a better understanding of life, themselves, or what they do and why. Others want to address problems with the past, relationships, emotions, behaviors, trauma, making difficult choices, address life changes, or how to promote self-improvement.

Is it worth it? The value of therapy is different for everyone. It doesn’t work for everyone, but it does for most. It’s better to go and find out it’s not helpful than to avoid it and really need it.

Is it safe? All content is confidential and protected by laws and statutes. Therapists are bound by very high ethical and moral statutes and guidelines and can face criminal prosecution, incarceration, license forfeiture, expensive fines, or a combination of repercussions for any violations.

Are there different kinds of therapy? Yes. Some therapists carry specific credentials for certain kinds of therapeutic approaches or areas of focus, but most start by using an approach called CBT (Cognitive Behavior Therapy) which focuses on patterns of behavior, thinking, and developing effective coping skills. Sessions start with a weekly frequency, then may spread out to bi-monthly later depending on areas of focus and approaches used. Session length usually lasts 30-90 minutes but is often scheduled for 60 minutes. Most clients see a therapist 3-6 months on average or until their desired goals are met.

Is therapy expensive? Yes and no. A specialist or a specialized type of therapy may cost more. Private pay therapy is usually more expensive because you’re paying the entire fee instead of a portion called a co-pay, or the part that isn’t covered by your insurance. Some employers have an “Employee Assistance Program” that covers a certain amount of sessions, and not all insurance companies cover mental health counseling. Many agencies have “sliding fee scales” or payment plans available for those with financial limitations who qualify.

How do I know if my therapist is a good one? This varies widely. However, most “good” therapists will share these qualities: They are patient, empathetic, relatable, listen, flexible, genuine, realistic, observant, knowledgeable, participative, ask questions, provide feedback, motivational, challenging, hold you accountable, accept constructive criticism, and committed to your progress. Good therapy shares these qualities: it identifies issues, has specific goals and objectives, is relevant to the client, is realistic, is useful, is challenging, is client-centered, measures progress, provides purpose for the need for change, and rewards progress.

Shawn Roberts, LPC
Duncan Medical Associates

Sleeping Better in 2025!

Posted on by Gena Webb

We spend up to a third of our lives hoping to get the best sleep possible!  Here are some great tips to help you achieve this for 2025!

  • Try one Magnesium tablet, 250 mg or 400 mg tablet, orally, 1 hour prior to bedtime.
  • Sleep in a cool (as low as 65-68 degrees) and dark room.
  • Try sleeping under a “weighted blanket.”
  • Try a vibrating mattress massager, like the ComfortEase Sound Sleep Massager. If this works, consider a bed base with a vibrator built in.
  • Use a “brown noise” music channel for background noise, rather than white noise.
  • Don’t go to bed until you are sleepy.
  • Wear socks to bed! It works for many to decrease night awakenings!
  • Get up at the same time every day, seven days a week to set your body clock. No sleeping in. This disrupts your next night of sleep.
  • Expose your eyes to very bright light as soon as you wake up.
  • No caffeine within 8 hours of bedtime.
  • No alcohol or nicotine within 4 hours of bedtime.
  • No cardio exercise within 2 hours of bedtime.
  • No bright light exposure  within 2 hours of bedtime or when you wake up during the night.
  • No electronics, TV, phone or tablets, within 1 hour of bedtime, or during the night – these activate your brain. Instead read under a dim light, or listen to music, as book or a podcast.
  • Take a long, hot bath an hour before bedtime, then read under a dim light, or listen to music, a podcast, or a book to get sleepy.
  • Consider purchasing a sleep tracker to monitor your sleep times and sleep stages, so you can monitor your improvement.

These are proven lifestyle insomnia helps – try as many as you need.  Happy Sleeping in 2025!

Jeffrey C. Jones, MD
Medical Director, DRH Sleep Institute

Happy Moving in 2025!

Posted on by Gena Webb

Small Steps, Big Impact: Movement Ideas for Everyone!

The New Year is a perfect time to set health goals and boost your energy, mood, and overall well-being. One of the easiest and most effective resolutions is to stay active throughout the year. Whether you’re single, a busy parent, or an older adult, moving more is key for maintaining a healthy lifestyle. Here’s how you can incorporate movement into your day, no matter where you are:

1. At Work – Sitting for long hours at your desk can leave you feeling sluggish, but it’s easy to add movement into your workday:

  • Take mini breaks: Stand up every 30 minutes to stretch your neck, shoulders, back, and legs. You can also take short walks. 
  • Use a standing desk: Alternate between sitting and standing to improve your posture and keep your energy up.
  • Desk stretches: Simple neck rolls or shoulder stretches can relieve tension and improve circulation.
  • Movement breaks: Every 60 minutes, add in mini exercises like squats, push-ups, stretches, planks, tricep dips, or lunges.
  • Park further away: Walk extra steps by parking farther from the entrance.
  • Walking meetings: Suggest walking meetings to get your steps in while staying productive.

2. At Home – Staying active at home doesn’t need to be complicated:

  • Active housework: Gardening, yard work, vacuuming, sweeping, laundry, and washing windows are all great ways to move while you get things done.
  • Play with the kids or pets: Whether it’s a game of catch, riding bikes, playing tag, or chasing your dog around the yard, these activities are both fun and active.
  • Stretch or do yoga: Dedicate just 10-15 minutes each morning or evening to stretching or yoga to keep your muscles flexible and reduce stiffness.

3. On the Go – Even when you’re out and about, staying active is easy:

  • Take the stairs: Skip the elevator and climb the stairs when you can.
  • Walk or bike: Instead of driving short distances, walk or bike for a healthy and eco-friendly option.
  • Explore outdoor activities: Go hiking, discover new trails, visit new towns, or try water sports to stay active and enjoy the great outdoors.

4. For Families and Older Adults – Being active is important for everyone, and it’s even better when done together as a family:

  • Family walks: Take a daily walk with the family after dinner or on weekend mornings. Build activity into your routine to bond with your kids while staying active.
  • Games & sports: Enjoy fun family activities like soccer, basketball, football, biking, swimming, hiking, or tag.
  • Simple exercises for older adults: Try seated chair exercises, chair yoga, water aerobics, Tai Chi, or walking programs like “Walking with Ease.” These can improve flexibility, balance, and strength.

Why Movement Matters

Incorporating movement throughout the day helps you and your family maintain a healthy weight, improve cardiovascular health, and boost your mental well-being. It’s not about making big changes—it’s about making small, consistent changes to add in movement into your daily life. Starting may be the hardest part, but once you begin, the momentum will keep you going!

Start small, stay consistent, and remember, every step counts toward a healthier, happier you!

Happy Moving in 2025!

Zinnia Kamal, PT, DPT, PCS
Board Certified Clinical Specialist in Pediatric Physical Therapy

 

Diabetes Self-Management Training

Posted on by Gena Webb

You may have heard the phrase, Diabetes Self-Management Training, and wondered what that was referring to. Diabetes Self-Management Training, DSMT for short, describes Diabetes Education programs that focus on training persons with Diabetes with the skill set to make daily decisions that manage blood sugar. This education aims to prevent, delay, or lessen the severity of severe diabetes complications by self-care and self-management. Each individual responds to food, activity, stress, and other factors individually. These programs recognize the need to personalize education and goals to meet that person with Diabetes where they are in their journey with Diabetes. You are in the driver’s seat! You see your provider, educator, and other healthcare providers for a few hours each year. All the rest of the time, you make all the decisions. What you eat, staying on schedule with your medications, and how much time you exercise are all under your control. These classes are structured to help you develop behaviors to meet your goals and promote quality of life.

Seven behaviors are focused on during training.

  • Healthy Eating
  • Being Active
  • Taking Medications as Prescribed
  • Monitoring your blood sugar levels
  • Reducing risks to lower the chances of diabetes-related complications
  • Healthy coping with Diabetes and emotional well-being
  • Problem-solving to find solutions and take action

The Diabetes Self-Management Training program at DRH Health is certified through the American Diabetes Association. Joy Galloway, MS, RD, LD, CDCES staff the outpatient program. She is our Quality Coordinator and is a Certified Diabetes Care and Education Specialist. Our inpatient diabetes educator, works with patients who are admitted to DRH Health with self-management of their diabetes care.

There are four specific times when a referral for Diabetes Self-Management is recommended:

  • At initial diagnosis of any type of Diabetes
  • Annually to review status and/or progress or when not meeting treatment targets
  • When complicating factors develop
  • When transitions in life and care occur

Contact your provider for a referral for outpatient services. They can then send that referral to our scheduling department, which will contact you to make an appointment. Medicare, Medicaid, and most commercial insurance plans cover Outpatient Diabetes Education Services. Self-pay options are available as well.

We have other opportunities to help develop your diabetes self-management skills:

  • DRH Person with Diabetes Support Group:  We meet once a month on the first Thursday at 6:00. There is no charge for this meeting.   This is an excellent opportunity to have questions answered about Diabetes Self-Management and to interact with those following a similar journey with Diabetes. For more information, call our Diabetes Education number at 580-251-8461
  • DRH Garden Fresh Program:  This program is designed to promote improvement in A1C values through education and an increased intake of fresh fruits and vegetables. Qualified individuals (with Diabetes) are placed on a program to receive fresh produce every week. Quarterly A1C testing and diabetes education are provided at our Garden Fresh meetings at the Think Ability Garden Hub or our DRH outpatient facilities. To see if you qualify, contact your healthcare provider.
  • Diabetes Technology Focus: Various new technology is now available to help ease Diabetes Self-Management. We provide training on using a continuous glucose monitor to its fullest potential, employing various apps to simplify keeping track of blood glucose readings, medications, and meals consumed, and also with Omnipod Insulin Pumps. Medicare has now approved the use of Omnipod 5 in type 2 diabetes. The benefits of more consistent insulin dosing and saying goodbye to multiple daily injections are very attractive to many. Contact us for more information on how you might benefit from a CGM, insulin delivery devices, or various Diabetes Management technologies.

Joy Galloway, MS, RD, LD, CDCES
Diabetes Educator

Diabetes Management

Posted on by Gena Webb

I often get asked, “Why does the same meal affect my blood sugar differently each time?” The answer to that question is multifaceted. Food, of course, significantly affects blood sugar after a meal or snack. However, other things “at play” impact your post-meal results. The American Diabetes Association’s post-meal blood sugar goal is no more than 180. The College of Endocrinologist’s goal is tighter at 140. I always recommend that you establish a baseline for your average post-meal response. Then, identify the foods and combinations that increase blood sugar readings. Once you identify those meals, food items, or snacks, you can work on portion control, frequency of consuming those foods, what other foods are combined with your “trigger” foods, and eliminating certain foods from your diet. If you want to move from average control (under 180) to tighter control (140 or less), how you reshape your diet and lifestyle contributors can get you there!

Insulin made by your body or injected opens the door to your cells to allow sugar to enter and be used for energy. How well your cells respond to insulin is often one of the answers to why your blood sugar readings differ from meal to meal. Insulin resistance means your cells do not respond to insulin, keep your blood sugar circulating, and are not used for energy. Your degree of insulin resistance changes throughout the day. Here are some factors at play with post-meal readings that affect your degree of insulin resistance.

  • Stress:  Stress plays a significant role in blood sugar. Did you know your liver stores sugar? When you are stressed, your body produces adrenaline that causes your liver to dump sugar. On a stressful day, you can have mealtime sugar and dumped liver sugar, affecting your post-meal reading. This makes a meal with which you usually have good results seem ineffective, making you feel that “nothing works.”  Those higher results were the combination of two sugar sources.
  • Inactivity:   Changes in activity level can have a fairly rapid result on your post-meal readings. Just skipping routine exercise for 2-3 days can have an impact. Daily exercise improves how fast you can pull sugar into your cells, using it as energy.
  • Lack of Sleep:  Consistently sleeping less than 7-8 hours a night or tossing and turning can significantly impact your sugar levels during the day. Hormone production during sleep helps regulate blood sugar. Poor sleep quality can make you start the day with higher fasting blood sugar, affecting your blood sugar all day.
  • Weight Gain: Just gaining 5-10 pounds can affect your post-meal readings. A meal that once resulted in post-meal readings within the goal could now be less effective.
  • Portion Control: Larger portions of food that usually work well in your diet can be easily overlooked when figuring out what caused your blood sugar to go higher than expected.
  • Skipping Meals:  For many people with diabetes, skipping meals can lead to a higher post-meal reading after the next meal. While you may not feel hungry, your body still needs energy to work with. Your liver will be signaled to dump sugar out to cover your energy needs. You could go into your next meal with a higher blood sugar due to liver dumping, causing your post-meal reading of a trusted meal to be higher.

 

So, if you are seeing meals or snacks that used to be your go-to combinations that worked well with your blood sugar results start to change, think about the “affecters” listed above. It could be that it is not just the food you eat that is changing your testing results.

Joy Galloway, MS, RD, LD, CDCES
Diabetes Educator

November is Hospice and Palliative Care Month

Posted on by Gena Webb

November is National Hospice and Palliative Care Month, and hospices nationwide are raising awareness about the highest-quality care for people coping with life-limiting illnesses. Reports indicate that approximately 1.4 million people living with a life-limiting illness receive hospice care in the United States every year.

When providing hospice care, medical treatment is integrated with the emotional and spiritual support families require when dealing with a severe or terminal illness. Hospice professionals aim to control end-of-life disease symptoms and enable patients to choose where they spend their remaining time, such as in their homes. Moreover, caregivers and families are supported and educated through hospice care. Counseling and bereavement services are also available to help support caregivers and family members (including children) with their loved one’s impending death.

Talking about hospice care and deciding to seek hospice care can be challenging. It is a hard conversation to have. However, hospice’s benefits, care, and support can make it worth discussing. Here are a few suggestions to start the conversation:

Going to hospice doesn’t mean you are giving up.

Many people believe going to hospice care means waiting for the end. Hospice is another form of care that focuses on reducing pain and discomfort while improving quality of life.

Having an initial conversation is very important.

Starting the hospice conversation is another way of exploring treatment options that are best for your loved one’s medical situation.

Determine the individual needs.

Someone living with a chronic condition may be at different stages regarding the care they want. Some may want to continue to pursue a cure, while others are not interested in that avenue. Knowing your loved one’s wishes regarding the next step in their care is essential for making an informed decision.

Ask the right questions.

Hospice care is a discussion no one wants to have, as talking about death is difficult. However, openly starting the conversation may surprise you with how comfortable loved ones can be with the topic.

Melissa Hurst, MD
Medical Director
Chisholm Trail Hospice