Cinco de Mayo is just around the corner, so it’s time to start planning your nutritious and delicious menu! We’ve got you covered from the starters to desserts with mouth-watering dishes that you can indulge in guilt-free.

Starters 

Salsa is already a pretty healthy starter, but this recipe calls for no added sugar, no excessive salt and no unnecessary oils.

Ingredients:

• 3 medium ripe tomatoes, chopped
• 1 small red onion, finely chopped
• 1 jalapeño pepper, seeded and finely chopped
• 1 clove garlic, minced
• Juice of 1 lime
• 1/4 cup chopped fresh cilantro
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the chopped tomatoes, red onion, jalapeño pepper, and minced garlic.
2. Then, addd the lime juice and cilantro and stir to combine.
3. Season with salt and pepper to taste.
4. Chill in the refrigerator for at least 30 minutes to allow the flavors to meld together.
5. Finally, serve as a dip for vegetables and whole-wheat tortilla chips or as a topping for tacos or grilled chicken.

Stuffed jalapeno peppers are another great starter guaranteed to be a hit at any party.

Ingredients:

• 12 medium jalapeño peppers, halved lengthwise and seeded
• 4 ounces reduced-fat cream cheese, softened
• 1/2 cup low-fat shredded cheddar cheese
• 1/4 cup chopped green onions
• 1/4 cup chopped fresh cilantro
• 2 tablespoons diced pickled jalapeño peppers
• 1/4 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F.
2. In a medium bowl, combine the softened cream cheese, shredded cheddar cheese, green onions, cilantro, pickled jalapeño peppers, garlic powder, salt, and pepper.
3. Mix well to combine all the ingredients.
4. Then, stuff the halved jalapeño peppers with the cheese mixture and place them on a baking sheet.
5. Bake for 20-25 minutes or until the peppers are tender and the cheese is melted and bubbly.
6. Serve hot as a healthy and spicy Cinco de Mayo starter.

Drinks 

During your Cinco de Mayo celebration sip on this classic skinny margarita recipe to stay on track with your health goals.

Ingredients:

• 2 oz. silver tequila
• 1 oz. fresh lime juice
• 1/2 oz. agave nectar or 1 packet of stevia
• 1 oz. water
• Salt for rim (optional)
• Lime wedge for garnish

Instructions:

1. In a cocktail shaker filled with ice, combine the tequila, lime juice, agave nectar or stevia, and water.
2. Next, shake vigorously until the ingredients are well combined and the drink is chilled.
3. Optional: Rim a glass with salt by rubbing a lime wedge around the edge of the glass and dipping it in salt.
4. Then, fill the glass with ice and strain the margarita into the glass.
5. Garnish with a lime wedge.

A Grapefruit Paloma is a great way to get some vitamin C when you keep your fruit juice fresh and your sweeteners natural.

Ingredients:

• 2 oz. silver tequila
• 1/2 oz. fresh lime juice
• 1/4 cup fresh grapefruit juice
• 1/4 cup sparkling water
• 1 tsp. honey or agave nectar
• Salt for rim (optional)
• Grapefruit wedge for garnish

Instructions:

1. In a cocktail shaker filled with ice, combine the tequila, lime juice, grapefruit juice, and honey or agave nectar.
2. Shake vigorously until the ingredients are well combined and the drink is chilled.
3. Optional: Rim a glass with salt by rubbing a grapefruit wedge around the edge of the glass and dipping it in salt.
4. Then, fill the glass with ice and strain the Paloma into the glass.
5. Finally, top it with sparkling water and add a grapefruit wedge as garnish.

Main Dishes 

Time for the main course! Spice up your Cinco de Mayo festivities with these mouthwatering and nutritious tacos, filled with protein and fresh toppings.

Ingredients:

• 1 lb. lean ground turkey or chicken
• 1 tbsp. olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tsp. ground cumin
• 1 tsp. chili powder
• 1/2 tsp. paprika
• 1/2 tsp. salt
• 1/4 tsp. black pepper
• 1/2 cup tomato sauce
• 1/2 cup low-sodium chicken broth
• 8 small whole wheat tortillas
• Shredded lettuce, diced tomatoes, sliced avocado, and fresh cilantro for topping

Instructions:

1. Start by heating the olive oil in a large skillet over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
2. Add the ground turkey or chicken to the skillet and cook, breaking it up with a wooden spoon, until browned and cooked through, about 8-10 minutes.
3. Then, add the cumin, chili powder, paprika, salt, and black pepper to the skillet and stir to combine.
4. Next, add the tomato sauce and chicken broth to the skillet and bring to a simmer. Cook until the sauce has thickened, about 5-7 minutes.
5. Warm the tortillas in either the microwave or on a griddle.
6. Finally, assemble the tacos by placing either the turkey or chicken mixture in the center of each tortilla, and topping with shredded lettuce, diced tomatoes, sliced avocado, and fresh cilantro.

This recipe is a healthier take on traditional chicken and black bean enchiladas, without sacrificing any of the delicious flavors.

Ingredients:

• 1 lb. boneless, skinless chicken breasts
• 1 tbsp. olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tbsp. chili powder
• 1 tsp. ground cumin
• 1/2 tsp. dried oregano
• 1/4 tsp. salt
• 1/4 tsp. black pepper
• 1 can (15 oz.) black beans, drained and rinsed
• 1 can (15 oz.) enchilada sauce
• 8 small whole wheat tortillas
• 1/2 cup shredded reduced-fat cheddar cheese
• Chopped fresh cilantro and sliced avocado for topping

Instructions:

1. Preheat oven to 375°F. Place the chicken breasts on a baking sheet and roast in the oven for 20-25 minutes, or until cooked through. Then, remove from oven and let cool. Once cooled, shred the chicken with a fork and set aside.
2. Then, heat the olive oil in a large skillet over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
3. Next, add the chili powder, cumin, oregano, salt, and black pepper to the skillet and stir to combine.
4. Add the black beans and 1/2 cup of the enchilada sauce to the skillet and stir to combine.
5. Warm the tortillas in the microwave or on a griddle.
6. Next, spread a spoonful of the remaining enchilada sauce on the bottom of a baking dish. Then, place a tortilla on top of the sauce.
7. Add a scoop of the chicken and bean mixture to the tortilla, and roll it up tightly. Place the enchilada seam-side down in the baking dish. Repeat with the remaining tortillas and filling.
8. Pour the remaining enchilada sauce over the top of the enchiladas, and sprinkle with the shredded cheddar cheese.
9. Finally, bake the enchiladas for 20-25 minutes, or until heated through and the cheese is melted and bubbly.
10. Serve hot, topped with chopped fresh cilantro and sliced avocado.

Sides

Black bean and corn salad is another great recipe and easy to whip up before any event.

Ingredients:

• 1 can black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 cup cherry tomatoes, halved
• 1/4 cup finely chopped red onion
• 1/4 cup chopped fresh cilantro
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and pepper, to taste

Instructions:

1. In a large mixing bowl, combine the black beans, corn, cherry tomatoes, red onion, and cilantro.
2. In a separate small bowl, whisk together the lime juice, olive oil, salt, and pepper.
3. Then, pour the dressing over the salad and toss to coat.
4. Cover the bowl and chill in the refrigerator for at least 30 minutes to allow the flavors to meld together.
5. Serve the salad cold as either a side dish or over a bed of lettuce as a main dish.

Mexican-style quinoa may not be a traditional dish, but it’s packed with rich and authentic flavors that will surely please everyone.

Ingredients:

• 1 cup quinoa, rinsed
• 1 can black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 small red bell pepper, chopped
• 1 small green bell pepper, chopped
• 1/4 cup finely chopped red onion
• 1/4 cup chopped fresh cilantro
• Juice of 1 lime
• 2 tablespoons olive oil
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• Salt and pepper, to taste

Instructions:

1. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa and a pinch of salt, cover, and reduce the heat to low. Cook for 15-20 minutes, until the quinoa is tender and the water is absorbed.
2. In a large mixing bowl, combine the cooked quinoa, black beans, corn, bell peppers, red onion, and cilantro.
3. In a separate small bowl, whisk together the lime juice, olive oil, chili powder, cumin, salt, and pepper.
4. Then, pour the dressing over the quinoa salad and toss to coat.
5. Cover the bowl and chill in the refrigerator for at least 30 minutes to allow the flavors to meld together.
6. Serve the salad cold as a side dish or topped with avocado or grilled chicken for a complete meal.

Desserts

Lastly, Cinco de Mayo wouldn’t be complete without indulging in some sweet treats and you can satisfy your cravings with this healthier twist on a classic favorite – baked whole wheat churros coated in cinnamon sugar.

Ingredients:

• 1 cup water
• 1/4 cup coconut oil
• 1 tbsp honey
• 1/4 tsp salt
• 1 cup whole wheat flour
• 1 tsp ground cinnamon

For the coating:

• 1/4 cup coconut sugar
• 1 tsp ground cinnamon

Instructions:

1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Then, in a medium saucepan, combine the water, coconut oil, honey, and salt. Bring the mixture to a boil over medium-high heat.
3. Reduce the heat to low, and add the whole wheat flour and 1 tsp of cinnamon to the saucepan. Mix well until the dough forms.
4. Next, remove the dough from the heat and let it cool for a few minutes.
5. Then, transfer the dough to a piping bag or a ziplock bag with the corner snipped off. Pipe the dough onto the prepared baking sheet into 4-inch long sticks.
6. Bake the churros for 20-25 minutes or until golden brown.
7. While the churros are baking, combine the coconut sugar and 1 tsp of cinnamon in a small bowl.
8. Remove the churros from the oven and immediately toss them in the cinnamon-sugar mixture until coated.
9. Serve warm and enjoy!

This healthy churro recipe uses whole wheat flour and coconut sugar instead of white flour and refined sugar, making it a healthier option while still maintaining the classic churro flavor.

For a sweet ending to your Cinco de Mayo celebration, indulge in these irresistible Mexican hot chocolate cookies that will leave everyone wanting more.

Ingredients:

• 1 cup whole wheat flour
• 1/2 cup cocoa powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/4 tsp cinnamon
• 1/8 tsp cayenne pepper
• 1/2 cup coconut oil, melted
• 1/2 cup honey
• 1 egg
• 1 tsp vanilla extract
• 1/2 cup dark chocolate chips

Instructions:

1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
2. Then, in a medium bowl, whisk together the flour, cocoa powder, baking soda, salt, cinnamon, and cayenne pepper.
3. In a separate bowl, mix together the melted coconut oil and honey until well combined.
4. Beat in the egg and vanilla extract until smooth.
5. Add the dry ingredients to the wet ingredients and mix until just combined.
6. Then, fold in the dark chocolate chips.
7. Drop spoonfuls of dough onto the prepared baking sheet, and flatten slightly with the back of a spoon.
8. Bake for 8-10 minutes, or until the cookies are set and slightly firm to the touch.
9. Allow the cookies to cool on the baking sheet for 5 minutes before transferring them to a wire rack to cool completely.

Food insecurity is a significant global issue affecting millions of people around the world. In America 11.7% of households in the country struggle with this – but what is it? And how do you know if you’re living with food insecurity?

What is Food Insecurity?

Food insecurity is the state of being unable to access or afford enough food to meet basic nutritional needs. It is a condition in which a person (or a household) lacks consistent access to adequate food for a healthy life. This can be caused by various factors such as poverty, lack of resources, and environmental or economic factors.
The question is: what specifically qualifies someone as having food insecurity?
A person or household may be considered food insecure if they experience any of the following:

1. Limited or uncertain availability of nutritionally adequate and safe foods.
2. Inadequate quality of food, including poor nutritional value, that leads to poor health outcomes.
3. Insufficient quantity of food, resulting in reduced food intake or disrupted eating patterns.
4. A sense of anxiety or uncertainty about the ability to obtain enough food to meet basic needs.
5. A need to resort to socially unacceptable or extreme coping strategies to acquire enough food, such as stealing.

Food insecurity can be temporary or chronic and struggling with any of the five experiences above can lead to a lot of anxiety and maybe some shame, but you’re not alone and there are ways to combat food insecurity.

Causes of Food Insecurity

Here are just a few examples of the many factors that can contribute:

1. Poverty: One of the main causes is poverty, which can limit access to nutritious food and make it difficult for people to afford enough food.
2. Unemployment or low-paying jobs: People who are unemployed or working in low-paying jobs may struggle to afford enough food, especially with the other expenses of living compounding on everything else.
3. Limited access to healthy food: Some people live in areas with limited access to grocery stores or fresh produce, which can make it difficult to find healthy food options.
4. Natural disasters: Living in a place where natural disasters are common such as hurricanes, floods, and droughts can damage crops and disrupt food supplies, leading to food shortages and higher prices.
5. Conflict and displacement: People who are forced to flee their homes due to conflict or other crises often face food insecurity as they may not have access to food or the means to buy it.
6. COVID-19 pandemic: The pandemic has had a significant impact on food security, as it has disrupted supply chains, led to job losses, and increased food prices, making it more difficult for many people to access food.

While some of these causes may be beyond your control, it’s crucial to identify the specific factor(s) that are affecting you, so you can find solutions and move forward.

The Impact

Food insecurity can have negative effects on a person’s physical and mental health. Psychologically speaking, shelter and food are fundamental needs that must be met. Failing to fulfill these basic needs can impede progress in other areas of life.
When someone does not have enough food or access to nutritious food, they may experience hunger, malnutrition, and health problems such as obesity, diabetes, and heart disease. It may sound contradictory: hunger and obesity? It’s important to remember food insecurity is not just the lack of access to food, but also the lack of access to healthy food.
In regards to the mental health effects, food insecurity can cause stress, anxiety, and depression. Children who experience food insecurity may struggle in school, have developmental delays, and be at higher risk for chronic health conditions.

How To Combat Food Insecurity

Though food insecurity can feel out of your control, there are some simple ways to reclaim your health.

1. Make a budget: Creating a budget can help you prioritize your spending and ensure that you have enough money to purchase food. Sitting down for an hour to evaluate your spending habits can help you spot ways to reduce unnecessary spending.
2. Plan meals ahead of time: Meal planning can help you save time and money while ensuring that you have nutritious meals available. Try to plan meals that use affordable ingredients and buy them in bulk when possible – since buying in bulk can be less expensive.
3. Cook at home: Cooking your own meals can be more cost-effective than eating out, and it allows you to control the quality of your food. On our website, we have heart-healthy recipes that are easy to make at home.
4. Shop smart: Look for sales and discounts on healthy foods, such as fresh fruits and vegetables. Consider purchasing generic or store-brand items, which are often less expensive than name-brand products.
5. Participate in community programs: Many communities offer programs that provide free or low-cost food to individuals and families in need. These can include food pantries, soup kitchens, and community gardens. Getting help from your community can seem daunting, but it shouldn’t be embarrassing to get help to meet your mental and physical needs.
6. Reduce food waste: Use leftovers and plan meals that use up ingredients you already have on hand. This can help you save money.
7. Consider food assistance programs: If you are struggling to afford food, there are several government programs that can help. These include the Supplemental Nutrition Assistance Program (SNAP), Women, Infants, and Children (WIC), and school meal programs for children.

Fats sound like something that should be avoided by those who don’t know much about nutrition, but that’s not always the case. There are two kinds of fats: saturated and unsaturated. Though the difference might be hard to remember, it’s crucial to understand to make the best diet decisions.

What’s the Difference Between Unsaturated Fats Versus Saturated? 

Unsaturated fats help lower bad cholesterol levels and reduce the risk of heart disease that’s why they’re considered “healthy” fats. They are usually found in plant-based foods like nuts, seeds, and vegetable oils.

Saturated fats, on the other hand, are generally considered “unhealthy” fats because they increase bad cholesterol levels and raise the risk of heart disease. They are commonly found in animal-based foods like meat and dairy products.

How to Limit Saturated Fats 

To have a healthy diet, it’s essential to recognize the key foods that contain a high amount of saturated fats.

• Fatty cuts of meat, such as beef, lamb, and pork
• Processed meats, such as sausage, bacon, and hot dogs
• Full-fat dairy products, such as cheese, butter, and cream
• Fried foods, including fast food items like french fries and fried chicken
• Baked goods, such as cakes, cookies, and pastries made with butter or lard
• Tropical oils, such as coconut and palm oil

While these foods are high in saturated fats, it’s okay to consume them in moderation as part of a balanced diet. However, it’s recommended to choose leaner cuts of meat and opt for low-fat dairy products. Also, use healthier oils like olive oil and canola oil for cooking whenever possible.

Most processed and fried foods contain saturated fats and small steps towards substituting these items in your diet can go a long way toward a healthy lifestyle.

How to Add Unsaturated Fats

Adding unsaturated fats to your diet can improve your overall nutrition. Simple ways to incorporate “good” fats:

1. Swap out unhealthy fats like butter or lard for healthier options like olive oil, canola oil, or avocado oil when cooking or preparing meals.
2. Snack on almonds, walnuts, or cashews, and sprinkle chia seeds, flax seeds, or pumpkin seeds on salads or yogurt.
3. Add avocado to salads, sandwiches, or smoothies for a creamy texture and a great source of healthy fats
4. Incorporate more fatty fish like salmon, mackerel, or tuna into your meals. These fish are high in omega-3 fatty acids, which are beneficial for heart health.
5. Spread peanut butter, almond butter, or cashew butter on toast or fruit for a healthy and satisfying snack.
6. Plant-based proteins like beans, lentils, and tofu are a great source of healthy unsaturated fats.

These foods are a great source of “good” fats; however, these foods are still high in calories and should be consumed in moderation.

How to Balance Fats in Your Diet

Now that the difference is clear between healthy and unhealthy fats, you know which foods to avoid and what to stock your pantry with. However, it’s essential to pay attention to portion sizes: intake of too much of any fats can lead to weight gain.

Reading nutrition labels is important in becoming fully aware of what’s in the foods you love. Nutrition labels will tell you clearly what type and amount of fat they contain, and from there you can make an informed decision to buy, limit or avoid that food.

What is cholesterol? 

You’ve probably heard the term cholesterol numerous times in your life. Cholesterol levels are commonly tested at the doctor and it’s on your food labels, but what is it really? And is it always bad for you?

Cholesterol is a waxy, fat-like substance found in the cells of our body. It’s crucial for the normal functioning of our body, but too much can build up in our arteries and lead to health problems such as heart disease. There are two main places it comes from: our liver and the food we eat.

What’s the difference between good and bad cholesterol? 

Though it seems complex, cholesterol can be divided into two categories: good (HDL) and bad (LDL).

Good cholesterol helps remove excess cholesterol from the blood and carry it back to the liver, where it can be broken down and removed. Bad cholesterol can build up in the walls of our arteries, leading to the formation of plaque.

Cholesterol is not always a bad thing, but it’s important to recognize what food items are high in LDL so that you can limit or avoid them in your everyday diet.

High Cholesterol Foods 

Here are eight foods that are high in LDL:

1. Fatty Meats: Beef, pork, and lamb are all high in saturated and trans fats.
2. Processed Meats: Deli meats, hot dogs, and bacon are high in saturated and trans fats, as well as sodium.
3. Fried Foods
4. Butter
5. Cheese
6. Ice Cream
7. Baked Goods: Cookies, cakes, and pastries are often made with butter, which is high in saturated fat.
8. Fast Food

It can seem daunting to avoid these foods, but limiting them can help decrease LDL levels on your next blood panel. There are tips and tricks you can follow to make healthy fast food substitutions, as well as lessen cholesterol in your baked goods and cooking. 

Here are eight foods that are high in HDL:

1. Fatty Fish: Fatty fish like salmon, tuna, and mackerel are high in omega-3 fatty acids, which can increase HDL levels.
2. Nuts: almonds, walnuts, and peanuts
3. Seeds: chia seeds, flaxseeds, and pumpkin seeds
4. Avocado
5. Olive Oil
6. Whole Grains: oatmeal, brown rice, quinoa, etc.
7. Legumes: beans, lentils, and chickpeas
8. Fruits and Vegetables: fruits and vegetables are high in fiber, antioxidants, and other nutrients that can help increase HDL cholesterol levels. Some good options include berries, citrus fruits, apples, leafy greens, and cruciferous vegetables like broccoli and cauliflower.

Healthy Ways to Lower LDL Levels 

Cholesterol levels have to do with diet as well as exercise.

1. Eat a Heart-Healthy Diet: avoiding foods high in LDL is a great start; furthermore, there are also tons of recipes for heart health that you can follow at home.
2. Exercise Regularly: Regular physical activity can help lower LDL levels and increase HDL levels. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
3. Quit Smoking: Smoking can lower HDL levels and increase the risk of heart disease.
4. Manage Your Weight: Being overweight or obese can increase LDL levels. Losing weight through healthy eating and exercise can help improve lab results and overall health.
5. Limit Saturated and Trans Fats: Saturated and trans fats can increase LDL levels. Limit your intake of these fats by choosing lean proteins and low-fat dairy products. Instead, choose healthier fats like those found in nuts, seeds, fish, and olive oil.

Can Fast Food be Healthy? 

It’s possible to enjoy your favorite fast-food restaurants without compromising your healthy lifestyle or health goals. But, this requires making wise choices when ordering off the menu. Fast food options are often high in calories, sodium, unhealthy fats, and sugar, which can increase the risk of obesity, diabetes, heart disease and other health problems.

Fast food vs. Eating at Home 

Eating at home is generally considered to be healthier than eating fast food because you have more control over the ingredients in your meals.

Fast food is often high in calories, unhealthy fats, sodium and sugar. Meals prepared at home can be made with whole foods and lean protein and can be tailored to meet your nutritional needs. However, you can customize your order at most fast-food restaurants to control the ingredients you’re ingesting.

There is also a cost factor. Fast food can be convenient and inexpensive, but eating at home can be more cost-effective in the long run. Planning your meals and buying ingredients in bulk is the key to saving money.

Fast food portions are often larger than what you would typically eat at home, which can lead to overeating and weight gain. Cooking at home allows you to control your portion sizes and avoid overeating.

The cooking methods from eating fast food to eating at home are different. Fast food is often fried or cooked with unhealthy oils while cooking at home allows you to choose healthier cooking methods like baking, grilling, or steaming.

Overall, while fast food may be a convenient option, eating at home offers numerous health benefits and allows for greater control over the ingredients in your meals. Incorporating a variety of whole foods and cooking at home can help ensure a well-rounded, healthy diet.

Easy Substitutions for Healthy Eating

If you want to eat at your favorite fast-food restaurants, but want to eat healthier there are easy substitutions.

The first substitution is to choose grilled or baked options. Fried foods are high in unhealthy fats; instead, go for grilled or baked options like grilled chicken, baked potatoes, and roasted vegetables.

Secondly, opt for salads. Salads can be a healthy option if you choose the right ingredients. Aim for salads with plenty of vegetables, and lean protein like grilled chicken or fish. The dressing is an essential part of the salad, aim for a light or low-calorie dressing.

If you’re craving fast-food, but are trying to make healthy eating choices, you can choose smaller portions. Many fast food restaurants offer smaller portions or kid’s meals, which can be a healthier choice than a large burger or sandwich.

Another great substitution is to exchange sugary drinks for water, unsweetened tea or other low-calorie drinks. Sugary drinks like soda and sweetened tea are high in calories and sugar, which can lead to weight gain and other health problems.

Always remember you can customize your order. Many fast food restaurants allow you to make substitutions, so you can ask for extra vegetables, hold the cheese, or choose a whole-grain bun or wrap.

Things to Avoid 

As discussed in the substitutions, here is a short list of items to avoid when eating fast food:

1. Fried foods like chicken tenders, french fries, and onion rings are high in unhealthy fats, calories, and sodium.
2. Sugary drinks like soda and sweetened iced tea
3. Extra cheese and sauces like mayonnaise, ketchup, and ranch dressing can add unnecessary calories, fat, and sodium to your meal. You can ask for these items on the side and use them sparingly.
4. Large portions
5. Processed meats like bacon, sausage, and pepperoni are high in unhealthy fats, sodium, and preservatives.
6. High-sugar desserts: Fast food desserts like milkshakes, cookies, and pies are often high in sugar and calories. Opt for fresh fruit or a small serving of a lower-sugar dessert if available.

How to Improve Your Health

In conclusion, making healthier fast food choices can have a significant impact on your overall health and well-being. By choosing grilled or baked options, opting for salads, avoiding sugary drinks, customizing your order, and limiting high-calorie extras. However, it’s important to keep in mind that fast food should be consumed in moderation, and incorporating a variety of whole foods and cooking at home can help ensure a well-rounded, healthy diet.

When cooking at home, check out our recipes and join our community for healthy eating encouragement.

When we imagine a heart attack it can often look like clutching your chest and falling to the floor, but the symptoms don’t always present this way. When women are having a heart attack they often think they are experiencing flu symptoms or acid reflux. Understanding the complexities of heart attack symptoms and how they can be different between men and women is a necessity for keeping your heart healthy.

Are heart attack symptoms different between men and women? 

Yes, women and men have different heart attack symptoms. You might not have been taught the differences in school because most heart disease research in the past was primarily focused on men. Women’s symptoms are important to know because women often ignore the early signs of a heart attack, thinking it’s a sign of something else, and wait much longer to seek help which can be dangerous.

Heart Attack Symptoms 

The most common symptom between men and women is chest pain.

Symptoms of a heart attack for women:

• Pressure or pain in the center of your chest
• Lightheadedness
• Shortness of breath
• Indigestion
• Nausea or vomiting
• Heartburn
• Gas-like pain
• Upper back pain
• Shoulder pain
• Throat pain
• Jaw pain
• Unusual fatigue lasting several days or sudden unusual fatigue
• Sleep disturbances
• Anxiety

Symptoms of a heart attack for men:

• Intense chest pain/pressure
• Upper body pain and discomfort
• Rapid or irregular heartbeat
• Stomach discomfort that feels like indigestion
• Shortness of breath
• Dizziness
• Lightheadedness
• Cold sweat

In recent years, researchers have found specific symptoms women over 50 may experience, including:

• Severe chest pain
• Pain or discomfort in one or both arms, the back, neck, jaw, or stomach
• Rapid or irregular heartbeat
• Sweating

If you’re experiencing heart attack symptoms consider going to the doctor immediately.

Risk factors and Causes for women 

Obesity, inflammatory diseases, high cholesterol and high blood pressure are risk factors affecting both men and women. There are other factors that may play a bigger role in the risk of women developing heart disease such as:

• Menopause: lower levels of estrogen equals an increased list of diseases in blood vessels.
• Diabetes: women with diabetes are more likely to develop heart disease than men. Another reason this is dangerous for women is that they may mistake heart attack symptoms for diabetes symptoms and wait longer to seek help.
• Emotional stress and depression
• Smoking
• Pregnancy complications: high blood pressure or diabetes during pregnancy may lead to a long-term risk of heart disease.
• Family history of early heart disease

The causes of a heart attack are very similar between men and women. Coronary Artery Disease (CAD) is the main cause, to learn more about CAD check out our article about the symptoms of heart disease.

When to see a doctor

If you are at high risk for heart disease, it’s important to regularly go to the doctor and track your health.

If you think you’re having a heart attack or are experiencing symptoms, call 911 immediately.

How to improve your heart health

There are universal things everyone can do to improve their heart health, such as:

• Managing stress levels
• Maintain a healthy weight
• Eat a healthy diet
• Knowing your blood pressure
• Know your cholesterol
• Check for diabetes
• Quit smoking
• Be physically active
• Limit how much alcohol you drink

Making big lifestyle changes starts with changing daily habits. Eating healthier, exercising regularly and lessening smoking and drinking alcohol are changes you can implement daily. Going to the doctor regularly is also very helpful to know if you have one or several risk factors.

Check out our website to learn more about heart health and heart-healthy recipes.

If you experience heart palpitations, it can be worrisome, but knowing how to prevent them can make life less stressful. Heart palpitations refer to the feeling of having a fast, fluttering or pounding heart. The good news is they are usually not a sign of a more serious condition and simple lifestyle changes can go a long way in improvement.

Symptoms of Heart Palpitations

Heart palpitations can have several symptoms, including:

1. Rapid, fluttering, or pounding heartbeats
2. Skipping, fluttering, or jumping sensations in the chest
3. Dizziness, lightheadedness, or fainting

The palpitations can be felt in the neck as well as the chest. These symptoms can be experienced as a single episode or as a recurring pattern. It can also range from a few seconds to a few minutes.

Causes and Risk Factors of Heart Palpitations

There are numerous factors that can cause palpitations:

• Stress
• Anxiety
• Depression
• Exercise
• Stimulants such as caffeine and nicotine
• Fever
• Low blood sugar
• Medication use

There are also several risk factors, including:

• Age
• Medical conditions (overactive thyroid, low potassium levels, and heart disease can increase your risk)
• Certain medications
• Substance use (caffeine, alcohol, and nicotine)
• Stress and anxiety
• Family history
• Hormonal changes (women may be more likely to experience heart palpitations during pregnancy or menopause)

Complications

Potential complications of heart palpitations include:

1. Arrhythmias: Heart palpitations can be a symptom of an irregular heartbeat if left untreated.
2. Blood clots: An irregular heartbeat can cause blood clots to form. This can increase the risk of stroke or other conditions.
3. Decreased quality of life
4. Cardiac arrest
5. Heart failure

When to see a Doctor

You should see a doctor if your heart palpitations are:

• Frequent
• Severe
• Accompanied by other symptoms
• New or different
• Persistent

Furthermore, if your palpitations are accompanied by other symptoms like chest pain, shortness of breath, fainting, or dizziness, consider going to the doctor.

When at the Doctor’s Office

There are specific tests that your doctor may recommend based on your symptoms and medical history, but the most common are:

1. Physical examination
2. Electrocardiogram (ECG): records the electrical activity of your heart and can help detect any abnormal heart rhythms.
3. Holter monitor: a portable device that you wear for 24 to 48 hours to continuously monitor your heart rhythm.
4. Event monitor: a portable device that you wear for an extended period of time and that activates when you experience symptoms.
5. Blood tests: Your doctor may want to check for underlying conditions contributing to your symptoms.
6. Echocardiogram: a test that uses ultrasound to produce images of your heart and identify any structural abnormalities.
7. Tilt table test: a test that helps determine if your heart palpitations are related to changes in your body position.

It is important to follow your doctor’s recommendations to properly diagnose and treat your condition.

Treatment

In some cases, surgery may be helpful to reduce or stop palpitations. However, the main treatments are lifestyle changes and medication.

The lifestyle changes needed are reliant on stress management. Simple changes in your everyday routine such as improving sleeping habits and avoiding caffeine and alcohol may reduce palpitations and lead to increased heart health.

Heart disease describes a range of conditions, making it difficult to understand; however, it’s essential to recognize the symptoms in order to improve your heart health. Though there are uncontrollable factors like genetics and age that contribute to the risk of heart disease, there are also preventative measures to improve heart health. Two of the most common preventable heart diseases are:

1. Coronary artery disease (CAD) is defined as getting blockages in the vessels that supply blood to your heart.
2. A heart attack occurs when there is a blockage of blood to the heart. The blockage is usually due to a buildup of cholesterol or fat.

Causes of Heart Disease 

Causes can vary between the different diseases; however, they are very similar between coronary artery disease and a heart attack because complications from CAD can lead to a heart attack.

Coronary Artery Disease

Cholesterol deposition or inflammation of the inner walls of the arteries is the main cause of CAD.

Factors that can damage these inner walls include:

• Poor diet
• High blood pressure
• High cholesterol
• Lack of exercise
• Obesity
• Smoking
• Diabetes
• Age
• Increased stress
• Genetics

Heart Attack shares all the same causes as above as well as:

• Heart surgery
• Extreme stress

Risk Factors 

There are three main risk factors for heart disease:

1. High blood pressure
2. High cholesterol
3. Smoking

There are also uncontrollable risk factors like age, diabetes and family history.

These behaviors can also increase the risk of heart disease:

• Excessive alcohol consumption
• Consuming a diet high in cholesterol, saturated fats and trans fats
• Lack of physical activity
• Tobacco usage

Symptoms of Heart Disease 

Those with CAD may experience:

• Chest pain that spreads across the chest
• Shortness of breath
• A heart attack can happen if there is a complete blockage in the coronary artery
• Nausea
• Increased heartbeat
• Sweating
• Fatigue
• Weakness
• Dizziness

Those having a heart attack may experience:

• Chest pain
• Pain in the upper body
• Stomach pain
• Anxiety
• Shortness of breath
• Nausea
• Vomiting
• Lightheadedness
• Heart palpitations

When to See a Doctor 

If you believe you are having a heart attack, do not hesitate to call 911. If you have many of the risk factors listed above, it could not hurt to go to a doctor and get testing for CAD as it can become dangerous if unchecked and untreated.

Complications

There are many life-long complications associated with a heart attack or CAD, which is why it’s so important to prioritize heart health.

Those with coronary artery disease may experience:

• Heart attacks
• Blood clots in the artery
• Heart failure
• Abnormal heart rhythm
• Chest pain

 Those with heart attacks may experience:

• Abnormal heart rhythm
• Heart failure
• Cardiac arrest
• Inflammation of tissue surrounding the heart

How to Improve Your Heart Health

Eating healthy, exercising, quitting smoking and abstaining from excessive drinking are great steps toward improving your heart health. It’s also extremely helpful to schedule regular checkups to monitor cholesterol and blood pressure levels. 

Smoking can increase your risk of numerous heart diseases, including the ones mentioned above. The sooner you can quit the better. Within four years of quitting, your risk of a stroke drops to the same levels as someone that has not smoked at all. Excessive drinking can also lead to heart disease as well as other medical problems, but what exactly is an excessive amount? Studies show only one drink a day is drinking in moderation and will not negatively impact your health.

With exercising, consistency is key. Find a workout you enjoy, whether that is joining a community like a cycling class or taking some alone time to put on your favorite music and go for a walk. Start slow with something like a 10-minute walk. The key is to take that first step.

Eating healthy can sound like a daunting challenge, but substituting foods in your daily routine goes a long way. The major foods to avoid are those high in cholesterol, saturated fats and trans fats. Cholesterol is in a lot of food that we eat every day, such as shrimp, fast food and cheese. Saturated fats are high in fatty or processed meats, butter and coconut oil. Lastly, trans fats are high in fried foods and desserts.

A great first step to eating less of these items is being aware of the cholesterol and fats in your groceries by researching and also reading the nutrition facts on the back of the items. It may sound like everything delicious is off limits, but the goal is to eat fast foods and processed desserts in moderation and to increase your intake of fruits, vegetables and whole grain items. Overall, if you are interested in improving your heart health check out our website to gather ideas for healthy recipes and join our motivated community on our social media.

High blood sugar can seem scary, but it is often manageable by eating healthy and regularly working out. High blood sugar (hyperglycemia) is a common problem among those with Type 1 and Type 2 diabetes. Frequent spikes or prolonged periods of high levels can lead to long-term health complications. It is important to recognize the symptoms and prevent them before they worsen.

Risk Factors of High Blood Sugar

High blood sugar affects diabetics, those with hormonal disorders and people with long-term medical conditions.

However, there are other factors that play a role, such as: 

• Genetics
• Age 
• Lack of physical activity
• Prediabetes
• Being overweight 
• Lack of sleep 
• Infections 
• Trauma
• Stress after surgery

In someone with diabetes, constant uncontrollable high levels can be a sign to change medication, start taking medication or possibly increase the dosage of insulin. If changes need to be made make sure you talk to your doctor. 

Causes

Diabetes is characterized by a lack of insulin and insulin is key in fighting rising blood sugar levels. 

Many factors contribute to high blood sugar, but a leading one is a poor diet. The body breaks down the consumption of carbohydrates into mostly glucose which elevates the levels. Carbohydrates are foods like white bread, cake and cookies. It is important to recognize foods that are high carb and try to replace them with healthier foods. 

Symptoms

The most common symptoms are:

• Increased urge to urinate
• Increased appetite
• Blurred vision
• Increased thirst
• Headaches
• Dryness of the mouth
• Lightheadedness
• Fatigue
• Tingling sensation or numbness in extremities 

When to see a Doctor

Consider getting your blood sugar levels checked if you identified with the previous symptoms. It is important to note that the symptoms listed above can also be indicators of diabetes.

There are more serious symptoms to look out for that might indicate an immediate trip to the doctor or an emergency room such as nausea, vomiting, lightheadedness, severe fatigue and stomach pain.

Having high blood sugar for a prolonged time is dangerous for diabetics and non-diabetics alike because it can lead to:

• A heart attack
• Heart disease
• Blood vessel damage
• Kidney failure
• Kidney damage
• Nerve damage
• A stroke
• Eye damage
• Skin problems

How to prevent high blood sugar

Those with Type 1 need insulin to lower their blood sugar and certainly can benefit from eating healthy and regular exercise. For people with Type 2, levels can be managed with medication, insulin, dietary changes, weight loss or exercise depending on a doctor’s recommendation.

Maintaining a regular workout routine doesn’t have to be a chore, making your workout an enjoyable part of your day can be the key to continuity. Upholding healthy eating habits like eating fewer carbs is recommended. Instead, eat more foods that are high in fiber like fruits, vegetables and whole grains.

The average adult needs 7-9 hours of sleep. Without the proper amount of sleep, the hormone cortisol rises causing blood sugar levels to rise with it. Cortisol also secretes when stress occurs. Though stress can feel unavoidable, exercising and allowing time for relaxation can help to reduce this.

Overall, keep in mind what causes high blood sugar as that information is essential to prevent it. Simple changes in your diet, sleep schedule and everyday routine can go a long way. 

Check out our website for healthy recipes and join our community to receive motivation to form new eating habits.

Symptoms of Type 2 Diabetes

Symptoms of type 2 diabetes can be worrying to notice. Diabetes is when the body cannot use sugars in the blood properly for energy. This causes a buildup of sugar, which leads to other issues such as vision and heart problems. It is crucial to know what type of diabetes you may have in order to receive proper treatment and preventative measures. 

Types of diabetes

Prediabetes: Prediabetes is when blood sugar levels are elevated but not high enough to be diagnosed with type 2 diabetes. 

Type 1 Diabetes: This is when the pancreas develops little to no insulin. People of any age can develop this, but it is most common in children, teenagers, and young adults. This type cannot be prevented but is treatable.

Type 2 Diabetes: Like type 1, this is when the pancreas develops little to no insulin. This primarily occurs in adults over the age of 45 but can develop in children and teens. Type 2 diabetes is preventable with lifestyle changes such as increased physical activity and dietary changes to manage blood sugar. 

Gestational Diabetes: This form of diabetes develops during pregnancy without previously having any form of diabetes. Changes in hormones during pregnancy with weight gain may cause insulin resistance.

Knowing the different types of diabetes, we can now look into the risk factors. 

Risk factors for type 2 diabetes

Some risk factors for type 2 diabetes include:

Having prediabetes 

Being overweight 

Being over the age of 45

Having Polycystic Ovary Syndrome

Family history of type 2 diabetes

Being sedentary

Knowing the risk factors are will hopefully make you more aware of your health and prevent type 2 diabetes. However, it is also crucial to understand the symptoms if you are unsure about seeking treatment. 

Symptoms of type 2 diabetes

Some symptoms of type 2 diabetes include: 

Frequent urination 

Excessive thirst

Unintentional weight loss 

Dry skin 

Blurred vision

Fatigue

Slow healing sores and frequent infections

Type 2 diabetes usually develops over time and people can have symptoms for years without noticing. While self-diagnosing is not a good idea, it may be good to visit a doctor if many of these symptoms apply to you. 

When to visit a doctor 

As stated previously, if you are experiencing many of the symptoms associated with type 2 diabetes, then you should see a doctor. When visiting a doctor, they will perform tests such as a fasting blood sugar test and a glucose tolerance test. Knowing the risk factors and symptoms of type 2 diabetes will help you prevent future issues. 

Preventing type 2 diabetes

Weight loss: Losing weight, even just 5% to 10% of your bodyweight can reduce your risk of developing type 2 diabetes. 

Dietary changes: It is crucial to eat nutritious filling foods that are low in calories. It is good to incorporate fruits, vegetables, lean meats, and high fiber foods into your diet. 

Increasing physical activity: A good amount of physical activity to aim for would be around 30 minutes a day or 150 minutes per week. Getting enough physical activity does not have to be a big deal like going to the gym. A light walk around the block or even household chores such as cleaning and doing laundry is a great place to start. 

Preventing type 2 diabetes depends on making proper lifestyle changes and maintaining those new habits. Drastic changes to your lifestyle may work in the short term but will not help in the long term. For this reason, it is crucial to make small changes over time to maintain long term prevention. 

With the winter coming up you can look forward to the holidays associated with it. Or you can look towards the coldness and shortness of each day. Whatever your opinion of winter is, it is important to focus on your diabetes management in the winter.

Make sure to keep warm

Along with making sure to keep warm. You will need to check and maintain healthy blood sugar levels. Having higher blood sugar may make you feel warmer than you actually are which can lead to problems like nerve damage. You can make sure to stay warm by dressing properly for the temperature outside. Also by consuming warm items like coffee or soup. Along with keeping yourself warm also follows doing your best to not get sick.  

Do your best to not get sick

By keeping yourself warm, you will need to prevent yourself from getting sick. First, you can practice proper preventative measures such as washing and sanitizing your hands frequently, especially after using the bathroom. Along with avoiding touching your face. Second, be up to date with flu and covid shots. Getting sick may make diabetes management in the winter more difficult to properly take care of yourself or use your diabetic supplies at the same consistency. Along with using your diabetic supplies consistently, it is also important to take proper care of them. 

Keep diabetic supplies at the right temperatures

It is important to keep diabetic supplies at the right temperatures. An example would be insulin and blood glucose meters and strips. Keeping insulin in a cold place like your car may cause it to freeze if temperatures drop below 32 degrees. Also, blood glucose meters and strips usually do not work below 40 degrees, so make sure to keep them out of cold places such as your car. Keeping your supplies functional will allow you to check your blood sugar levels consistently. 

Check blood sugar levels

As stated before, elevated blood sugar levels may make you feel warmer than you actually are which means it is important to keep your supplies on you and functional. The cold weather may cause cold hands which makes it more difficult to draw blood. This issue can be avoided by warming up your hands prior to testing. One way you can keep your hands warm is by carrying gloves or mittens along with hand warmer packets and if available, washing hands in warm water is a good idea as well. This will help make the process of checking your blood sugars a bit more pleasant and keep you from having to experience medical emergencies during the holidays. 

Stay active 

 Staying active will help keep you warm as well as help maintain healthy blood sugar levels. Even though the weather is cooling down, days are getting darker earlier, and the weather may not be optimal, this should not stop you from staying active. If you have a gym membership, you can use that to quickly and easily avoid darkness and coldness. If not, you can start by finding ways to stay active at home or you could look for large indoor areas such as an indoor mall or even just a grocery or department store to walk around in for a short time. Choosing to stay active means you will be on your feet often, this makes it important to check your feet and other extremities. 

Check your feet

Persons with diabetes may develop nerve damage, especially along the extremities such as the feet. It is even more important to check your feet during the winter as the cold weather will draw blood and warmth away from places like the feet and hands first. Some ways to prevent any foot problems is to make sure to check your feet daily for any changes or damage such as cuts, bruises, or blisters. Make sure to wear properly fitting shoes and warm socks made of wool. Lastly, ensure to check for any small objects like pebbles that can be lodged in your shoes or socks. 

Diabetes management in the winter involves a few extra steps and it is important that you follow them so you can be healthy and safe.

There are many persons with disabilities

International Persons with Disabilities Day is on December 3, 2022 this year and has been as of 1992. At this time, a lot of people around the world have a form of disability which makes it important to talk about it.

• More than 1 billion people in the world have some form of disability.
• More than 100 million disabled persons are children.
• 50% of disabled persons cannot afford health care.

These statistics come from the UN. Also, around 80% of persons with disabilities live in developing countries. However, not all disabilities are clearly identifiable. For this reason, It is important to know which ones are visible and non-visible.

Visible and Non-Visible Disabilities 

Persons with visible disabilities can be identified by looking at them and some examples of visible disabilities include:

• Cerebral Palsy
• Down Syndrome
• Multiple Sclerosis
• Tourette Syndrome
• Fetal Alcohol Syndrome

Persons who have non-visible disabilities affect how they perceive the world, act, or interact with the world. It also affects their abilities to do daily tasks such as school, work and other tasks. Some examples include:

• Diabetes
• Depression
• ADD
• ADHD
• Aspergers

Persons with visible or non-visible disabilities struggle throughout their lives. For that reason, it is important to address challenges they face.

Challenges faced by persons with disabilities

At the present time, persons with disabilities are considered to be “the world’s largest minority“. Since most of these people live in developing countries, they may not have access to resources or opportunities. Also, they may face negative societal attitudes regarding their disabilities. As a result, children with disabilities and adults with mental health issues are four times more likely to face violence. Not to mention the barrier they may face with employment or receiving assistance. So, we will now focus on disabilities related to diabetes.

Disabilities associated with diabetes

At this time, 1 in 6 persons with disabilities in the United States have been diagnosed with a form of diabetes. Because of diabetes it can lead to further complications such as: 

• Diabetic Eye Disease
• Pregnancy Complications
• Foot Problems and even amputation 
• Other Health Complications 

As shown above, untreated diabetes can lead to many complications and result in other disabilities such as loss of vision or amputation. That is why it is important to know how to address these complications. 

Ways to address disabilities associated with diabetes

Firstly, it is important to make proper lifestyle changes such as improving your diet and adding adapted exercises if possible to your weekly routine. Even though we are in the middle of the holiday season, these tips can help and can still be useful at any time during the year. Also it is important to see your doctor regularly to discuss how to treat your diabetes symptoms and to watch for any worrying symptoms such as changes in vision or numbness or tingling and to tell your doctor right away to prevent any further complications. Seeing that diabetes can lead to further issues, it is important to help spread awareness regarding these symptoms and issues. 

How you can help bring awareness 

Seeing that November is Diabetes Awareness Month, you can continue to educate yourself regarding diabetes and other disabilities and also share this blog as well as other information to help spread awareness. In order to reduce the stigma and violence surrounding disabilities we need to educate ourselves as well as share information to others regarding visible and non-visible disabilities. 

Personalized Healthcare

So, for our upcoming podcast, Personalizing Health in a Diverse Setting. We speak with Wendy Mobley-Bukstein about how medical professionals can personalize healthcare to a patients sociocultural background and the goals of cultural competence.

“A higher proportion of African Americans and Latinos, compared to Whites, report that they have at least one of seven chronic conditions — asthma, cancer, heart disease, diabetes, high blood pressure, obesity, or anxiety/ depression. These rank among the most costly medical conditions in America (HPI).”

That is why having cultural competence in healthcare will provide services that can be able to meet the cultural and social needs of patients. Meeting these needs will address issues in healthcare for these patients.

What is Cultural Competence ?

This is the integration and transformation of knowledge about individuals and groups of people into specific standards, policies, practices, and attitudes used in appropriate cultural settings to increase the quality of services; thereby producing better outcomes (NPIN).

Principles include:

1. Define culture broadly.
2. Value clients’ cultural beliefs.
3. Recognize complexity in language interpretation.
4. Facilitate learning between providers and communities.
5. Involve the community in defining and addressing service needs.
6. Collaborate with other agencies.
7. Professionalize staff hiring and training.

“Health and human service organizations are recognizing the need to enhance services for culturally and linguistically diverse populations. Providing culturally and linguistically appropriate healthcare services requires an understanding of cultural competence” (NPIN).

In our recent podcast, Prediabetes Awareness, we spoke with Dr. Aleem Kanji about the symptoms and causes of prediabetes.

According to the CDC, approximately 96 million American adults, more than 1 in 3, have this condition. More than 80% did not know they have it (CDC).

Not knowing about prediabetes can cause great health risks over time. Creating awareness could help people know the warning signs sooner rather than later. In addition, bringing awareness to this can keep us in tune with our bodies, therefore creating the space for better lifestyle choices.

What is Prediabetes? 

Prediabetes is a serious health condition where blood sugar levels are higher than normal, but not high enough to be diagnosed as type 2 diabetes. Prediabetes puts you at increased risk of developing type 2 diabetes, heart disease, and stroke (CDC).

What are the signs and symptoms? 

• Being more thirsty than usual
• Being overweight
• Blurry vision
• Having polycystic ovary syndrome
• Family with type 2 diabetes
• Fatigue
• Having had gestational diabetes
• Age

Usually, individuals ignore these signs due to some of them can be caused by natural causes such as blurry vision. It is important for you to check with your doctor if you experience any of these signs and symptoms to make sure there isn’t an underlying cause. If your doctor suspects there may be another cause he or she will ask to go through a series of medical tests discussed below to rule out the possibility of prediabetes.

What tests are needed to be considered prediabetic?

There are 3 tests needed to be diagnosed with prediabetes.

1. Average Blood Glucose

A blood test that measures your average blood sugar levels over the past 3 months. An A1C below 5.7% is normal, between 5.7 and 6.4% indicates you have prediabetes, and 6.5% or higher indicates you have diabetes (CDC).

2. Fasting Blood Glucose

This test measures your blood sugar after an overnight fast. Fasting blood sugar between 100 to 125 mg/dL indicates having prediabetes (CDC).

3. Oral Glucose Tolerance Test

This measures your blood sugar before and after you drink a liquid that contains glucose. You’ll fast (not eat) overnight before the test and have your blood drawn to determine the fasting blood sugar level.

The test is performed as follows: you’ll drink a liquid and have your blood sugar level checked for 1 hour, 2 hours, and possibly 3 hours afterward. At 2 hours, a blood sugar level of 140 mg/dL or lower is considered normal, 140 to 199 mg/dL indicates you have prediabetes, and 200 mg/dL or higher indicates you have diabetes (CDC).

Regardless of what test your doctor prescribes you, if you are diagnosed with prediabetes, there are steps you can take to reverse prediabetes which we discuss in the next section.

How to prevent or reverse prediabetes?

First, reversing prediabetes is always going to begin with a lifestyle change. This includes maintaining a healthy weight and having regular physical activity throughout your weekdays.

Other ways you can help prevent prediabetes are;

• Working alongside a lifestyle coach
• Working with a dietitian/ nutritionist to learn about healthy eating
• Finding ways that can help manage stress, such as yoga
• Researching resources and programs that surround you with people with similar goals

If you are diagnosed with prediabetes make sure to get connected with organizations that are approved to provide the CDC’s national diabetes prevention program.One of those organizations is Yumlish. If you need more information on how to get started please click on this link Yumlish and one of our team members will reach out to you and connect you to our program.

In our recent podcast, we talk with Dr. Ivana Rizo about the relationship between obesity and diabetes.

According to Trust for America’s Health, the U.S. adult obesity rate stands at 42.4 percent. This is the first time the national rate has passed the 40 percent mark demonstrating further evidence of the country’s obesity crisis which has increased by 26 percent since 2008. Now we will go into what exactly is the definition of obesity.

What Is the Definition of Obesity

The definition of obesity is a weight that is higher than what is considered healthy for a given height. This is usually measured by using the Body Mass Index. “It’s a medical problem that increases the risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure, and certain cancers” (Mayo Clinic).

What Causes Obesity 

Many different causes can lead to obesity.     

“Demographic trends and the conditions in people’s lives have a large impact on their ability to maintain a healthy weight. Generally, the data show that the more a person earns the less likely they are to have obesity. Individuals with less education were also more likely to have obesity. Rural communities have higher rates of obesity and severe obesity than do suburban and metro areas.

Socioeconomic factors such as poverty and discrimination have contributed to higher rates of obesity among certain racial and ethnic populations. Black adults have the highest level of adult obesity nationally at 49.6 percent; that rate is driven in large part by an adult obesity rate among Black women of 56.9 percent. Latinx adults have an obesity rate of 44.8 percent. The obesity rate for white adults is 42.2 percent. Asian adults have an overall 17.4 percent obesity rate” (Trust for America’s Health).

Other factors such as diet, lack of exercise, and genetics can also cause obesity. These factors can also aid in developing Type 2 diabetes along with other health conditions.

How Are Obesity and Diabetes related? 

Also known as, diabesity, “Having obesity makes you more likely to develop diabetes, the condition of having too much glucose (sugar) circulating in your bloodstream. Obesity also causes diabetes to worsen faster” (Cleveland Clinic).

Not everyone with obesity will develop Type 2 diabetes, although it creates a greater risk. This is due to the excess glucose having nowhere to be stored because of the fat surrounding the liver. “Your pancreas becomes overworked, and as a result, it wears out. It starts producing less insulin. Diabetes develops and then quickly worsens if the fat resistance remains” (Cleveland Clinic).

What Are Ways to Help Prevent Obesity 

• Maintain a healthy diet
• Exercise
• Reduce stress
• Limiting television/screen time
• Getting enough sleep
• Limit sugar
• Avoid processed foods
• Drink more water

Preventing obesity starts with creating a healthy lifestyle, such as, cooking at home, avoiding take-out food and sugary drinks. As an article by Very Well Health expresses, “Studies looking at the frequency of home meal preparation have found that both men and women who prepared meals at home were less likely to gain weight. They were also less likely to develop Type 2 diabetes” (very well Health). In other words making lifestyle changes can drastically reduce your chances of developing Type 2 diabetes.

Healthy Solutions 

There are ways to prevent obesity and reverse type 2 diabetes. It all begins with living a healthy lifestyle and having a healthy relationship with food. Seeking education about nutrition, exercise and diseases can create greater awareness about the health condition. It is also a great way to help children learn about obesity and help them develop healthy relationships with food. It is always important to speak with a healthcare professional when seeking medical help or information. Regular physical activity, healthy eating, limiting unhealthy food options, and getting a good amount of sleep can greatly help the prevention of obesity and therefore Type 2 diabetes. There are resources available that can help such as local support groups or consulting with a dietitian.

In our previous podcast with Dr.Elizabeth Widen, we talk about the nutritional needs during pregnancy and what can be some causes of not receiving these needs.

“In the United States, about 1 to 2 percent of pregnant people have type 1 or type 2 diabetes and about 6 to 9 percent of pregnant people develop gestational diabetes. From 2000 to 2010, the percentage of pregnant people with gestational diabetes increased by 56%, and the percentage of women with type 1 or type 2 diabetes before pregnancy increased by 37%” (CDC).

Types of Diabetes

Type 1

• Known as juvenile diabetes, is a chronic condition. The pancreas produces little to no insulin. Different factor such as genetics may cause type 1 diabetes. “Although type 1 diabetes usually appears during childhood or adolescence, it can develop in adults” (Mayo Clinic).

Type 2

• A chronic condition that impairs the way the body regulates and uses sugar as a fuel. The pancreas does not produce enough insulin and cells respond poorly to insulin and take in less sugar. It is more common in adults but can develop in younger people as well (Mayo Clinic).

Gestational Diabetes

• Diabetes that is diagnosed for the first time during pregnancy. It affects how your cells use sugar and causes high blood sugar that can affect pregnancy. Usually, after having gestational diabetes during pregnancy, the blood sugar returns to normal after delivery. However, it is still a high risk of developing type 2 diabetes (Mayo Clinic).

How Diabetes can Affect Pregnancy 

Hormonal and other changes in the body can affect blood glucose levels. Pregnancy can worsen long-term problems such as high blood pressure, vision loss, and kidney disease (CDC). Risks also include;

• Preeclampsia – high blood pressure that can damage the liver and kidneys
• Insulin resistance – when insulin is less effective at lowering blood sugar
• Macrosomia – a larger than average baby, which can lead to a difficult delivery
• Birth defects
• Miscarriage
• Low blood sugar
• Early (Preterm) Birth

Tips for a Healthy Pregnancy with Diabetes

• Plan for pregnancy
• Visit your doctor early
• Eat healthy foods
• Exercise regularly
• Take medication and Insulin as directed
• Treat low blood sugar quickly
• Monitor blood sugar often

A healthy pregnancy is still possible when having diabetes. “Today, most individuals with diabetes can have a safe pregnancy and birth, similar to that of individuals without diabetes. This improvement is largely due to good blood glucose management, daily glucose monitoring, and insulin adjustments” (UpToDate). Knowing your glucose levels, getting regular checkups, staying on top of medication, and even creating a meal plan. These are all ways that can help in staying healthy during pregnancy with diabetes.

Healthy Recipes to Consider

• Chicken and Roasted Pepper Long Leaf Wrap
• Bananas Foster Oatmeal
• Sweet Potato Nachos
• Simple Persian Salad
• Cauliflower Cabbage Slaw

In our upcoming podcast, we speak with Dr. Heather Eicher-Miller about disordered eating and the causes that lead to it. Food insecurity, a lack of consistent access to enough food for every person in a household to live an active, heathy life, play a major role in disorderly eating. According to the USDA, more than 38 million people, including 12 million children, experience food insecurity in the United States (Feeding America).

However, other than disordered eating, there is also another major concern for not eating healthy, which are eating disorders. Disordered eating and eating disorders can both cause great health risks for people, but it might be hard to know the differences and how they affect the body. In this blog, we will discuss those differences, the causes that lead to the disorders, and ways to prevent their development in life.

The history of eating disorders dates back to the medieval times. “Around this time, purification through the denial of physical needs and the material world became a cultural theme” (VeryWell Mind). There was also a time where Romans would feast at parties and then throw up the food that they could eat more (Eating Recovery Center). In the movie, Hunger Games, they show this as a scene with the rich people in the capital at a party.

What is Disordered Eating? 

Disordered eating sits between normal eating and an eating disorder. It includes unhealthy food and body behaviors that usually develop for the purpose of weight loss or health promotion, that may put the person at risk for harm (Emily Program). Though, another reason that disordered eating happens is due to food insecurity in minority communities.

Examples of Disordered Eating

• Fad diets
• Cleanses
• Skipped meals
• Diet pills
• Under-eating or overeating
• Heightened focus on appearance

What is an Eating Disorder

Eating disorders are serious and life threatening brain based illnesses. It is a condition defined by abnormal eating habits that impair health and an individuals ability to function (VeryWell Mind).

Most common types of eating disorders

• Anorexia Nervosa – a type of eating disorder that is defined by intense fear of gaining weight, restriction of food intake and a distorted body image.
• Binge Eating Disorder – having instances of binge eating followed by feelings of shame, guilt and distress. This is the most common type in the United States.
• Bulimia Nervosa – having instances of binge eating followed by purging behaviors, such as vomiting or using laxatives. It also involved a distorted body image and fear of weight gain.

The differences between eating disorders and disordered eating 

Traits of an eating disorder

• obsessive thoughts about food
• extreme concerns about calories
• major changes in weight

Traits of disordered eating

• eating for reasons other than hunger
• eating to deal with stress
• only eating certain foods

How to seek help

Seeking help for unhealthy eating habits can be a challenge. Some people may not believe that they have a problem with their eating behavior. It is said that early intervention is the best, “Working with a dietitian who has a background in counseling patients with eating disorders can help a person get the help they need for their disordered eating and prevent it from progressing to an eating disorder” (VeryWell Mind).

In our upcoming podcast, Spirituality in Medicine, we talk with Dr. Turya Nair about how her patients are beginning to take interest in alternatives for medicine. There are many reasons why a patient may want to try this approach. For example, the patient may be looking for something natural, they may be doubtful of medication, or they may want the freedom to choose their own treatment in addition to medicine.

This history of alternative medicine dates back to the 18^th century with Homeopathy, founded and practiced by Samuel Hahnemann in Europe. This form of medicine provided remedies taken from plants, minerals or animals. Other alternative methods came from traditional Chinese medicine, originating in ancient China. As well as,  Ayurvedic medicine, originating in India more than 3,000 years ago and Native American Traditional Healing. Native American healing focused on the balance of mental, physical and spiritual wellness (Gumberg Library).

What is alternative medicine?

Alternative medicine is any form of medicine or healing that does not fall into accepted medical practice. (Medical News Today). Most alternative therapies are not subject to testing by law and hold no scientific evidence that they work. There are many types of alternative medicine that have been around for thousands of years. Although they have small differences, there are other terms to describe non-traditional medicine;

• Complimentary medicine – Nonconventional medical approaches as an additional treatment to traditional medical treatment.
• Integrative medicine – An approach to medicine that combines traditional medicine such as drugs, surgery, and lifestyle changes
• Holistic medicine – A form of healing that considers the whole person, body, mind, spirit and emotions, in the quest for optimal health and wellness (WebMD)

What are the types of alternatives for medicine

Some types of alternatives for medicine include;

• Acupuncture
• Herbals
• Meditation
• Exercise
• Nutrition
• Yoga
• Prayer

How alternatives for medicine can benefit you and those with Diabetes

• Lower Stress and Anxiety
• Relaxation
• Help sleep
• Help balance
• Change mindset
• Reduce symptoms of chronic conditions
• Reduce physical pain

Each alternative for medicine can benefit people in different ways. There are positive effects in some approaches that can help in addition to medication. This gives the patient a chance to choose a treatment for themselves. It can help them take control of their health condition. Their treatment also becomes more than a prescription.

Why are patients becoming more interested 

• Spirituality and Religion
• More options for treating health conditions
• Wanting a ‘natural’ treatment
• Mistrust in medicine
• Independence
• Autonomy

Medical mistrust has been well known throughout history. It has also been the topic of many discussions today. From a past of testing medicine in harsh ways, the doubt some patients have in medical growth can be expected. Especially in minority communities, “Black and Hispanic Americans have higher rates of chronic diseases, such as high blood pressure and type 2 diabetes” (American Bar).

With more options to treat health conditions, people are able to add their interests into their care. Patients are becoming more involved in how they want to feel better and be healthier.

Why knowing how alternatives for medicine can benefit you is important

There are many reasons why a patient may want to try alternatives for medicine in addition to their treatment. Therefore, doing research and talking with your physician about alternatives for medicine can help with a treatment plan that works best for your interests. Every person has their own personal beliefs, priorities and goals when it comes to their health. As a result, alternatives for medicine can create a positive mindset and a sense of independence. In conclusion, they can be a great way to have more options that can help with your healthcare. (The Atlantic).

Nearly half of American adults have high blood pressure (Physiology.org). High blood pressure is known as a silent killer, as there are no obvious symptoms. Certain physical traits and lifestyle choices can put you at a greater risk for high blood pressure, according to the American Heart Association. Knowing what foods to avoid when living with high blood pressure can help reduce the risk of developing heart disease or having a stroke.

The history of high blood pressure, also known as hypertension, began with the development of medical equipment and the appropriate techniques for measuring blood dating back to the mid 20^th century (AHAJournals). It is estimated that by 2025 there will be more than 1.5 billion people with hypertension, making hypertension the most common noncommunicable disease, as stated in the journal, The Discovery of Hypertension (Physiology.org).

What Foods to Avoid when you have High Blood Pressure

Having high blood pressure is known to be a cause of heart disease and other serious health problems. Though high blood pressure is a common condition, there are ways to help control it. One way to help control high blood pressure is by avoiding certain types of food that can make your blood pressure increase. Following High Blood Pressure awareness month, we want to highlight certain foods to avoid and how they affect high blood pressure. Having diabetes along with high blood pressure also creates a higher risk of developing heart disease.

What is High Blood Pressure?

As defined by Mayoclinic, high blood pressure, also known as hypertension, is a condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease.  The more your heart pumps and the narrower your arteries, the higher your blood pressure. Hemoglobin A1c Control for Patients with Diabetes (HBD) forces the heart to work hard to pump blood in the rest of the body.

High blood pressure can cause many health problems over a long period of time if not diagnosed or treated. Hypertension, HTN usually has no symptoms, so it is important to regularly get checked by your doctor or self check at home. Since it is a common condition, it is best to practice healthy habits as early in life as possible. Healthy habits would be exercising regularly, eating a diet that is low in sugar, salt and unhealthy fats (Healthline).

Complications of High Blood Pressure

• Headaches
• Shortness of breath
• Nosebleeds
• Blurred vision
• Dizziness
• Hypertension can also have no symptoms

Effects High Blood Pressure can have on the body

• Chest pain
• Memory loss/Dementia
• Kidney damage
• Heart Attack/Stroke
• Sleep apnea
• Blood clots
• Hardening of arteries
• Osteoporosis
• Heart failure

How to control High Blood Pressure

• Eat a healthy diet*
• Regular Exercise
• Reduce Sodium intake
• Limit alcohol consumption
• No Smoking
• Limit caffeine consumption
• Reduce Stress
• Monitor blood pressure at home

What are some foods to avoid?

When trying to control high blood pressure we want to look at the types of food going into the body. Food is the core of nutrition and the starting point of having a healthy body. According to the Cleveland Clinic, eating foods that are lower in fat, salt, calories along with using spices, herbs, vinegar, lemon or fruit juices instead of salt, can help control high blood pressure as well as avoiding;

• Regular salad dressing
• Butter and margarine
• Fatty meats
• Whole milk dairy products
• Fried Foods
• Salted snacks
• Fast food
• Deli meats

Foods that help reduce high blood pressure and are good for diabetes

According to MayoClinic, eating foods that are rich in whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure along with reducing sodium in your diet. For example;

• Skim, 1% milk, greek yogurt
• Lean Meat
• Skinless turkey and chicken
• Low salt
• Low fat and low salt cheeses
• Fruits
• Vegetables
• Plain rice, pasta, and potatoes
• Breads

Incorporating these healthy food options into your diet can be a challenge, that’s why Yumlish offers great guidance with our recipes. Check out a few recipes below;

Cauliflower Cabbage Slaw

Chicken and Roasted Pepper Long Leaf Wrap

Baja Shrimp Tacos

Sweet Potato Nachos

Why knowing which foods to avoid is important

By 2025 there will be more than 1.5 billion people with hypertension (Physiology.org). The awareness of which foods avoid when you have high blood pressure will help with how you order food and grocery shop. Incorporating this knowledge, with other healthy habits like regular exercise and no smoking, will help with the overall health of the body over time.

Brands like Coca-Cola, Sprite, and Dr. Pepper are just a few of the many soda beverages on the market. Soda is a popular drink that the average person consumes worldwide. These beverages come in different flavors like grape, orange, and cherry to name a few. At first, these drinks may taste good due to their high sugar content, but drinking too much soda can lead to many health problems down the line. A 20 oz soda found in a vending machine contains a total of one-third of a cup of sugar which is a total of 65 grams of sugar as it is explained by an article Silive.

What is soda?

Soda was first introduced in the 18th century as a medical agent for sickness. Today, soda is used for consumption as a beverage. Soda is a carbonated drink full of sweeteners, corn syrup, and artificial flavors. Corn syrup is for baked goods, jellies, and candy. It helps create volume and texture and it prevents crystals from forming in food. While this syrup may seem as an essential ingredient, its use in soda beverages has many negative health outcomes. According to  Mayo Clinic, “ High fructose corn syrup can contribute unwanted calories that are linked to health problems such as weight gain, type 2 diabetes, metabolic syndrome, and high triglyceride levels”.

Health effects of soda 

Drinking large amounts of soda can contribute to negative health effects including:

Type 2 Diabetes:  Lifestyle factors, like obesity and poor diet, can increase the risk of developing type 2 diabetes. The CDC explains that high sugar intake in a short period of time can cause insulin resistance, which increases glucose levels in the blood. According to Harvard T.H Chan it states, “ People who consume sugary drinks regularly 1 to 2 cans a day or more have a greater risk of developing type 2 diabetes than people who rarely have such drinks”.

Heart Problems: The heart is a vital organ in our body and it is part of the circulatory system. Without the function of a heart, we would not receive oxygen and nutrients in our bodies. In, Harvard Health Publishing , Dr. Hu  expresses that, “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease all linked to an increased risk for heart attack and stroke.”

Weight Gain:  Weight gain is defined as the increase in the amount of weight over a period of time. Sodas contain empty calories as they provide minimal nutritional value. “ Drinking one soda a day could lead to a pound of weight gain every 13days or about 38 pounds a year of weight gain,” explained by City Smiles St. Louis.

What are some alternatives?

Drinking water is always the best choice but occasionally, you may want to enjoy a sweet drink. Soda contains large amounts of sugar and, over time, it can cause the development of  health problems. The following are some alternative drinks that are good for your overall health:

Sparkling Water

Sparkling Water, also known as soda water, can help you stay hydrated. In fact, soda water helps with dehydration and digestion. Well-known sparkling water brands found in the grocery store include San Pellegrino, Bubbly, and Spindrift.

Seltzer Water

Infusion Water

Infused water is a blend of berries, ginger, lemons, and cucumber in water. On the internet, this drink can be found in a glass like a bottle.  Infused Water has many health benefits from blood sugar control, immune defense, hydration, and weight loss as explained by PVAMU University. Infused Water can be made easily in the comfort of your home with water, fruits, and leaves of your choice.

To learn more about soda and health, you can listen to our podcast here focusing on Type 2 diabetes and Sugary Drinks.

Health disparities are economic drawbacks that affect racial and ethnic groups. The lack of access to healthcare, poverty, income, and substantial factors causes disparities. Therefore, health disparities are an issue that needs awareness. By improving disparities, we can improve the healthcare system’s cost and equality worldwide.

Minorities and the healthcare system

Minorities experience a difference in treatment and service in healthcare. People of color often endure volumes of mistreatment. As a result, this leads to mistrust among their physicians and the healthcare system. This mistrust creates an issue because minority groups are more likely to develop chronic diseases. “People of color face higher rates of diabetes, obesity, stroke, heart disease, and cancer than whites,” According to Health Affairs.The following are a list of common disease and health problems found in different minority groups: 

Diabetes

Diabetes is a chronic disease formed by high blood sugar levels. There are three main types of diabetes Type 1, type 2, and gestational diabetes. In type 1 diabetes, the body does not produce insulin, and this causes elevated blood sugar levels. Type 2 diabetes is the most common form of diabetes. In type 2 diabetes, the body creates insulin but does not use it, causing elevated sugar levels. Gestational diabetes is the diagnosis of diabetes during pregnancy. According to the USCF, South Asians and Pacific Islanders have higher rates of diabetes. These high rates in this ethnic group are due to increased abdominal fat and less body muscle.

High Blood Pressure

High blood pressure, also known as hypertension, is when your blood pressure is higher than average. Hypertension is a prevalent disease found in adults. In addition, this disease occurs in pregnant women called preeclampsia. Preeclampsia often occurs in pregnant women of color at a higher rate explained by the Preeclampsia Foundation. Stress, genetics, obesity, and high salt intake can cause high blood pressure.

Heart Disease

According to the CDC, every 36 seconds, a person dies from heart disease. Heart disease is the number one leading cause of death in the United States. The most common form of heart disease is coronary artery disease. This disease can lead to heart failure and even death when left untreated. Obesity, cholesterol, smoking, and family history cause heart disease.

Cancer

Cancer is a commonly known disease that involves abnormal growth in cells. Various cancers affect different parts of the body. African Americans are more likely to get breast, colon, and prostate cancer. Black women are more likely to die from breast cancer, while black men are likely to die from prostate cancer explained by the American Cancer Society.  

Obesity

According to the National Institute of Health, “obesity and overweight are the second leading cause of preventable death in the United States.” Obesity is a health issue involving excessive body fat in the body—obesity results when the intake of calories is higher than the number of calories burned. Over time, uncontrolled obesity can lead to many health problems, including stroke, heart attacks, and other forms of chronic illness.

Chronic Kidney Disease (CKD)

Chronic Kidney disease(CKD) is when the kidneys are damaged and cannot filter waste or fluid out of the blood. There are five stages in the chronic kidney disease process. CKD stage 5 is also called the end of the stage renal disease. At this stage, dialysis or a kidney transplant is needed to survive. Pre-existing conditions, family history, and age put you at risk of developing chronic kidney disease.

You can listen to our podcast here to learn more about Race, Ethnicity, and Diabetes: Intra- Ethnic diabetes disparities.

Recognizing the early signs of diabetes can help prevent a life and death situation. It’s essential to be aware of any physical and significant changes in your body. Diabetes is the number one cause of kidney failure, adult blindness, and amputation. Often known as the silent killer, diabetic patients often have no symptoms in the beginning stages. With a better understanding of diabetes and its signs, you can take appropriate actions and maintain your disease.

What is diabetes?

Diabetes is a chronic disease that increases the body’s blood sugar levels. There are two types of diabetes, type 1 and type 2 diabetes. Genetic factors influence type 1 diabetes, and Lifestyle factors control type 2 diabetes. In addition, one less known form of diabetes is gestational diabetes, which occurs in pregnant women during their third trimester.

Who is at risk?

Many factors can contribute to the increased risk of diabetes; some uncontrollable risk factors include age, race, and family history. In contrast, controllable risk factors include weight, high blood pressure, inactivity, and high cholesterol. Knowing your risk factors can be helpful to avoid any health problems and conditions.

What are the early signs?

The following are different types of early signs that can be found in a diabetic patient:

Change in taste

Increase in Thirst: Excessive thirst is often a common sign of early diabetes. Polydipsia, or increased thirst, results from the body attempting to bring glucose levels back to normal by eliminating excess glucose through the urine.

Excessive Hunger: A common early sign found in type 2 diabetes is the increase in appetite. Insulin resistance prevents glucose uptake by the cell. Due to glucose not entering the cell for energy, the body signals food intake for energy, therefore increasing hunger.

Change in body

Numbness: A feeling of tingling, sharpness, and burning in your hand or feet is a numbness sensation.  A rise in blood sugar causes irreversible damage to the nerve.

Vision Change:  A sudden form of blurry vision is an early sign of diabetes. High amounts of sugar can cause the blood vessels in your eyes to shift, and without treatment, it can cause vision loss.

Infections: Chronic infections can be an early sign of diabetes, such as UTI and yeast infections. Elevated glucose feeds the bacteria and can make it challenging to resolve the infections.

Fatigue:  Fatigue is another symptom of diabetes. Insulin resistance interferes with the body’s ability to use glucose for energy and, as a result, leaves us feeling tired.

Dry skin: Dry, itchy, and poor wound healing skin is an early sign of diabetes. In addition, someone with diabetes is more prone to rashes ranging from blisters, dermopathy, and sclerosis.

Urination: the excessive use of urination four to seven times a day is a common sign of diabetes. The kidneys are overworking due to trying to get rid of sugar in the bloodstream, which causes a change in urination.

Why is it important?

Diabetes is a commonly known disease that affects people worldwide. This disease can lead to many complications such as stroke, heart disease, and kidney failure. Noticing and identifying early signs can help you take appropriate steps for proper treatments. Treatments include monitoring, medication, healthy eating, and exercise. Above all, noticing early signs and bringing awareness to these symptoms are just one step into improving your overall health.

Following your medication regimen is vital when managing your diabetes. Skipping your medication can worsen your diabetes and overall health. But what happens when the cost of your medicine is too high, and you are unable to afford it. The price of insulin is drastically increasing each year. “The average retail price of insulin rose 54% from 2014 to 2019,” according to GoodRx Health.

Why is insulin so expensive?

Insulin was first introduced in the 1920s at the price of $1. Today insulin prices have significantly changed over the years. In the United States, insulin is more expensive than in other countries around the world. “The average US manufacturer price per unit across all insulin was $98.70, compared to $6.94 in Australia, $12,00 in Canada, and $7.52 in the UK”, according to Pharma News Intelligence. This article further expands by saying, “Most higher-income countries, a long insulin accounted for over 80 percent and in some cases 100 percent of volume and sales”.

Many possible factors contribute to insulin prices: manufacturers, patents, and health plans. In addition, Below are other reasons why insulin is so expensive for the average consumer:

Biologics

Biologics are a form of drug that is specific to a particular area of the body. Animal and plant cells are living organisms that form this drug. Examples of biologics are fusion proteins, vaccines, insulin, and blood products. This drug is one of the most costly forms of treatment because a lot of money goes towards facilities and testing.

Policies

Only three leading companies around the world manufacture insulin. In the United States, the government does not regulate the prices of drugs. As a result, this gives companies the authority to set their own prices. This issue is a common debate where some people argue that the United States should not control costs to avoid experiencing shortages and excessive spending.

What is Insulin?

Insulin is a natural hormone produced by the pancreas that helps your cells utilize the glucose you consume. People who have Type 1 and Type 2 diabetes make little to no insulin and often depend on insulin injections to help their bodies utilize glucose. Common injection of insulin sights includes your thigh, buttock, upper arm, and abdomen. Constantly monitoring blood sugars and insulin dosing can be complicated, so people with diabetes need the assistance of insulin devices to manage their blood sugars better. The following are different types of insulin devices that patients can choose from:

Insulin pumps: These are small devices attached to your body; this pump can be worn on the go.  Pumps can detect high and low blood sugars levels and release insulin to bring those blood sugars back to normal levels.

Insulin syringe: A insulin syringe is a traditional device with a needle, plunger, and barrel. Insulin syringes are injected manually by patients. With the removal of the cap, the syringe is pushed into an insulin bottle and injected into the skin.

Insulin pens: are the most popular insulin device that uses injections with a needle. They come in two different forms disposable and reusable. Insulin pens come with pre-filled medication and combine the vial and syringe together. To inject a pen, you pinch the skin and insert the pen by pushing the plunger down.

What’s next?

Even with insurance, insulin devices are only partially covered by health companies. As a result, diabetic patients rationalize or avoid taking their insulin due to the high expenses needed for their medication. Insulin is an essential medication for people with diabetes, and it can lead to many complications if not taken when needed.

Bill Back Better Plan is a policy that aims to rebuild middle-class households. President Joe Biden Is rebranding this bill to include health care benefits. Some possible changes include money for Medicare, prescription drug reform, and the price of insulin. The Bill Back Better Plan has already passed in the House of Representatives and is currently in the Senate before becoming an official law.

To find out more information about insulin regarding cost, affordability, policies, and insurance. Please listen to our podcast here.

The human body is the most complex system, with 78 organs. Each organ plays a vital role in the functioning of the overall body. For example, the kidney may not always seem like an essential organ, but they play a critical part. The organ’s general functions include filtering any waste material from the blood. When the kidney fails and can’t produce or filter blood, this forms a condition called Chronic Kidney Disease (CKD). This disease is silent and can advance without proper care over time. According to the National Kidney Foundation, a total of 37 million American adults have CKD, and millions of others are at increased risk.

What are the causes?

Several risk factors and conditions exist that can contribute to CDK development. Risk factors of CDK include family history, ethnicity, and pre-existing conditions. Other conditions that may impact kidney functions are:

• Diabetes: a chronic disease known for elevated blood sugar levels. Diabetes causes kidney disease due to the excessive amount of sugar in the blood that can cause kidney damage.
• High blood pressure: a condition that occurs when the blood vessels in your body are at a high level. When high blood pressure is not controlled, it can form near the kidneys’ artery and not receive enough blood.
• Polycystic kidney disease: a disorder inherited through genetics that causes cysts to form in your kidneys. When these cysts grow excessively, they can cause complications to the kidney that can eventually lead to chronic kidney disease or kidney failure.
• Urinary tract infection: a bladder infection primarily found in women caused by bacteria forming in the urinary tract. When a urinary tract infection is left untreated, it can lead to bacteria spreading to different areas in the body, including the kidney.
• Glomerulonephritis(glomeruli): an inflammatory disease that affects the kidney’s filter; when the kidney is damaged, it can filter and get rid of waste. As a result, it can lead to kidney issues.

What are the symptoms?

Symptoms of chronic kidney disease won’t be noticeable at first, especially in the early stages. However, these symptoms can develop anywhere throughout the body, from the cardiovascular, respiratory, neurologic, and reproductive systems.

A person experiencing chronic kidney disease may experience the following:

• Nausea & Vomiting
• Fatigue
• Swelling (located on your legs, ankles, and feet)
• Loss of appetite
• Shortness of breath
• Uremic Breath (breathe smells like urine)
• Tiredness
• Difficulties sleeping (frequent urination)
• Itchy/dry skin
• Change in urine (color, foam)

These are just a few of many conditions that can cause chronic kidney disease. To see a complete list, you can click here. 

What are some preventions?

Research has shown that kidney disease causes more deaths than breast cancer. In addition, when left untreated, kidney disease causes kidney failure and death. Therefore, it’s essential to be aware and take the proper steps to detect and contact a physician. Unfortunately, there is no actual cure for CKD, but you can take the following steps to help maintain or prevent this disease:

Eating healthy

Balancing a healthy lifestyle can be challenging but, it’s essential to practice healthy dieting. Eating healthy can be as simple as adding fruit and vegetables or substituting foods for healthier options. By maintaining healthy eating habits, you will be receiving valuable nutrition and prevent many health complications.

Laboratory Test

Laboratory Testing is a significant factor at the doctor’s office; this helps early detection and possible diseases. If you know you are at high risk or have a family history of chronic diseases, it’s essential to inform your doctor. By doing this, chronic kidney disease can be tested through urine samples and blood work.

Exercise

The thought of getting up early or taking time out of your day to head to the gym can often be exhausting, but it’s very beneficial. By simply exercising a couple of times a day, you improve your blood circulation, overall health, and any chance of chronic diseases.

Please listen to our podcast here for more information regarding proper health choices with kidney disease.

Both type 1 and type 2 diabetes are major health concerns in today’s society. And minorities are a known high-risk population for diabetes. So, not surprisingly, the government would create some policies to address this major issue. Sadly though, while some policies do decrease the risk of diabetes many of the policies do nothing or very little. The media does not help this situation out when they portray people with diabetes in a negative or comedic light. This causes less public support for potential government programs to help with diabetes. Attention needs to be given to the media and government policies so more programs that will greatly decrease the risk of diabetes can be created.

What government policies decrease the risk of diabetes?

More than 1 in 3 adults are prediabetic. The majority of these people are minorities. And many minorities are uninsured. One great way for people to prevent diabetes is to visit a doctor or medical provider to get medication or find a good prevention or management plan. This is less likely to happen for an uninsured person. This explains when the Patient Protection and Affordable Care Act (ACA) allowed for more insured people, it lowered the overall risk of diabetes.

Another government program is the Prevention and Public Health Fund (PPHF) which funds programs to improve public health. One program this fund invested in is the National Diabetes Prevention Program (NDPP). This program was created to reduce the risk of type 2 diabetes. As well as promote lifestyle changes like eating and exercise to manage and reduce the risk of diabetes for people with prediabetes. This program is implemented through the partnership of public and private organizations so help can reach more people effectively.

What government policies increase the risk of diabetes?

Not all government programs are good for diabetes prevention and management. While most policies have good intentions, they sometimes either have no impact or a negative impact. Alyshia Gálvez, in her podcast episode with Yumlish, mentions the unintended consequences NAFTA has on the Mexican population, such as the increase in diabetes among the Mexican population among other negative impacts. She also speaks about the link between globalized economies and chronic illness. Basically, if countries sign a trade deal, then chronic illness increases in one of the countries that benefit from the trade deal. To learn more check out her podcast episode.

How does the media affect diabetes?

In film people portrayed with diabetes embody certain characteristics, weird outcasts with extreme symptoms who experience an offscreen magical cure at a later part of the movie or television series. This is obviously not how diabetes is in real life. This portrayal in the media has negative consequences because it creates a stereotype of diabetes. This negative perception makes it less likely for people, especially children, to take diabetes treatment in public. It is less likely for the creation of programs helping with diabetes management and prevention because of the negative perception the media creates. It is also less likely for people to accept that they have diabetes and get help.

Another way the media negatively impacts diabetes is through advertisements. Marketing does not portray diabetics badly, but they make foods that are not beneficial for diabetes management or prevention desirable. This increases the risk of diabetes in people because of the unconscious suggestion the marketing creates.

What needs to happen?

In the end, the media needs to stop using people with diabetes as a tool for fear or humor. This will decrease the stigma around diabetes and allow for more people to get help. The government is continuing to create legislation that will help with diabetes like the Build Back Better Bill. This bill currently proposes a $35 cap on insulin which will make diabetes management easier and more affordable. More information about this bill will be discussed in the next blog post.

Like with many things there are a mix of facts and myths of diabetes roaming the internet and being talked about. Many myths are thought of as a truth and it can be hard to figure out what is true or not. Diabetes is a major health concern, so it is important to figure out the myths and see the facts to better your diabetes prevention and management.

Common Myths of Diabetes

This blog post will look at some of the common myths of diabetes and address the real truth the myth covers up.

Myth: Everyone overweight will have diabetes

Overweight is one of many risk factors that contribute to diabetes. Weight is not the only risk factor to diabetes. There are many other risk factors that are just as influential such as age, physical activity, genetics, and ethnicity. The CDC breaks down the list of risk factors here.

Myth: Diabetics need to eat special food

Even though some packaged food might have the label “diabetes friendly”, there is not a set of special foods that diabetics eat. That said it is important and highly recommended for a diabetic to eat healthy. This healthy diet does not look different from a healthy diet for anyone. There are some diets and foods that are better for a diabetic, discussed further in this blog post, but there is nothing special needed for a diabetic’s diet other than eating healthy.

Myth: Diabetics need to avoid starchy food or carbs

Starchy foods and carbs are not bad. Starchy foods can be eaten in moderation, try the plate method for an easy way to monitor starch. Carbs as well do not negatively affect diabetes. In fact, eating the right combo of carbs, proteins, and fat can help manage blood sugar levels. It is all about moderation. As long as you do not eat too much of one thing and have a balanced diet, starchy foods and carbs can be eaten.

Myth: Diabetics can not eat sweets or junk food

As stated above moderation is key. As long as sweets or junk food as not the majority of your diet but just a small part then they can be eaten. The best way to eat sweets is to save them for special occasions so you are not likely to eat them too much.

Myth: Diabetics are more likely to get sick

Diabetics are not more likely to get sick than the average person. The reason why it is important to be healthy while diabetic is because getting sick will make it harder to manage diabetes.

Myth: Diabetics will always go blind or have other major health complications

These usually only happen when blood sugar levels are not properly managed and left uncontrolled for long periods of time. If properly managing your diabetes it is possible to go your entire life without the major health complications. For some examples of common health complications and advice on how to prevent them visit this blog post.

Myth: Diabetics can’t live an active life

In fact, exercise is necessary for managing diabetes. Diabetes is not a chronic illness that limits an active lifestyle or a normal lifestyle. It just requires a person to be a healthier version of themselves. Exercise is a part of it.

In Conclusion

There are many myths of diabetes floating around which give information that can be harmful for diabetes management. As well as make diabetes worse than it is. Diabetes is a serious chronic illness, but it is not as limiting as these myths make it out to be. It is up to the community and health care professionals, and policymakers to challenge and correct these myths. Which will allow for more accurate information to be spread about diabetes. For more information of this check out this podcast here. Listening to the facts instead of the myths of diabetes will allow someone to have better control of their diabetes management and prevention because they will not have so much fear and misinformation of their diabetes.

Many different health complications come from diabetes. Specifically, the blood sugar levels caused by diabetes. Most of the health problems come from poor diabetes management. This is why good diabetes management is so important. Great diabetes management like eating well and exercising can prevent most diabetes health complications. For these diabetes health complications, it is good to know what can be done to limit the chances of them happening. As well as know what can be done to limit the pain for you to continue living a great and active lifestyle.

What are the most common diabetes health complications?

Uncontrollable high blood sugar levels can cause a multitude of health problems which can cause anywhere between a minor inconvenience or death. Again, this is why good diabetes management is important because while diabetes alone will not cause most of these health complications, uncontrolled diabetes is still the root cause.

Neuropathy

This is just a more technical term for nerve damage. This is a very common diabetes health complication and over 50 percent of people with diabetes have it. The nerve damage mainly occurs in the hands and/or feet with symptoms that include tingling, numbness, and pain. While there are many different causes of this one of the major causes is long periods of high blood sugar levels. Regular exercise such as walking can help with the pain caused by this complication.

Kidney Disease

According to the American Diabetes Association, high blood sugar levels cause the kidneys to work too much to filter blood. Therefore, the kidneys build up waste faster causing the kidneys to not work. For more information on treatment visit ADA’s page here.

Diabetic Retinopathy

This is another technical term that just means vision problems caused by diabetes. This is caused by uncontrolled blood sugar levels. The symptoms are blurry vision and if left untreated a loss of vision. To learn more about this complication and learn about some possible treatments listen to this podcast here.

Heart Disease

There is a link between diabetes and heart-related conditions like high blood pressure and high cholesterol. This is because high blood sugar levels damage the heart and surrounding arteries. This is why diabetic people are 2 times more likely to have a stroke or heart disease. Too much glucose in the body can lead to clogged arteries. So, while you are monitoring your blood sugar levels it is a good idea to also monitor your blood pressure and cholesterol levels.

Sleep Apnea

This is a common problem among people with type-2 diabetes especially if they are overweight. This is when breathing is interrupted multiple times when sleeping. This can cause loud snoring or a person to stop breathing. A healthy diet and exercise to lose weight is a great way to prevent sleep apnea.

Skin Conditions

People with diabetes are more likely to develop a skin condition and there are some diabetes-related skin conditions over the more general skin conditions. These skin conditions are noticeable because there are usually colored bumps or raised skin are developed or blisters. Skin conditions are caused because high blood sugar levels increase dry skin and lower the ability to fight off bacteria. Therefore, it is best to keep skin moisturized, dry, and clean. As well as check feet every day because they are a high risk for skin disease.

How to prevent diabetes health complications?

Have a good diabetes management plan. Of course, this may sound simple, but by managing your blood sugar levels you can prevent the health problems listed above.  Uncontrolled blood sugar levels cause most of the diabetes health conditions. So, the best way to prevent the complications above is to make sure to keep the blood sugar levels at a safe level. Make sure to eat healthily, check out this blog post about great diabetes diets, stay active, and monitor yourself or go to a health professional.

The month of November is American Diabetes month, celebrated by the American Diabetes Association, CDC, and other organizations. This is why this week’s blog post is about a major question associated with diabetes. What is a good diet for diabetes?

What food should I eat?

Choosing a good diet for diabetes can be difficult because it can be hard to know what foods should be eaten or avoided. The basic answer people get when asking how to eat is to eat healthy. Of course, most people know that fruits and vegetables are healthier than pastries but other foods are just as good.

• Non-starchy vegetables like carrots, broccoli, squash, and leafy green vegetables like spinach.
• Fruit without added sugars like fresh, drained, and rinsed canned fruit, and frozen fruit. Some good examples of fruit are strawberries, avocados, and apples.
• Whole-grain foods like whole-grain cereal, oatmeal, brown rice, and quinoa.
• Legumes like black, pinto, and kidney beans. Fat-free refried beans are also a good choice.
• Lean meats and plant-based proteins like chicken, seafood, eggs, and cheese. Fatty fish like salmon and tuna are also a good choice.
• Good unsaturated fats like omega 3. Some examples are flax seeds, olive oil, and nuts.

Some great examples of recipes can be found on this page or on Yumlish’s recipe page here.

What food should I avoid?

It is important to remember what food should be avoided for a diet for diabetes. It is fine to eat the foods on this list as long as they are in small amounts and the majority of your diet contains foods from the list above.

• Sugary drinks like regular soda and fruit punch.
• Refined grains like white bread and rice. These can increase your blood sugar quicker than food with whole wheat.
• Fried food.
• Alcohol because when consumed on an empty stomach can increase the risk of low blood sugar.
• Processed meats like bacon and cold cuts. These meats are high in salt and can increase the chance of heart disease.
• Candy and sweet desserts like pastries.

What are the different diets for diabetes?

There are many different proposed diet plans for diabetes. There is not necessarily one best plan because each plan has its pros and cons. Ultimately it depends on which plan works best for an individual. Diet plans do not have to be strictly followed either but can be adapted to fit your lifestyle and culture. That said, diet plans are a good place to start and get inspiration from.

Plate Method

The plate method is the diet suggested by the American Diabetes Association. A basic overview of the plate method starts with a 9-inch plate or serving size. The plate is divided into ½ vegetables, ¼ starch, and ¼ protein for a meal. For example, ½ of the plate is a salad, ¼ is rice, and ¼ is pozole de pollo. The benefits of using the plate method are the focus on eating vegetables and that it is relatively simple. All that is required is to section off food on your plate.

Carb Counting

Carb counting is another popular method to manage blood sugar levels. Carbs have a high impact on blood sugar levels which is why counting carbs can be used to control blood sugar levels. When deciding to count carbs it is best to visit a dietician or doctor to find out how many carbs you should eat in a day. Some benefits of using this method are that insulin injections and exercise can be adjusted to fit the number of carbs counted to give better control over diabetes management.

Glycemic Index

The glycemic index is another diet for diabetes. With this diet, foods are ranked low, medium, and high based on how much the food can raise blood sugar levels. So with this diet, it is best to eat foods ranked low or medium and limit the amount of high-leveled foods. The benefits of this diet are that the risk of eating certain foods is labeled and a list of less harmful foods can be found.

In Conclusion

The 3 diet options discussed are not the only diets for diabetes. There are many different diets with many different methods. One other diet is whole-person integrated eating, more information can be found here. The best way to find a diet that works for you is to start with one diet then modify it to fit your lifestyle and culture or contact a dietician.

In short, yes, having diabetes can cause mental illness. In fact, it goes both ways, having a mental illness also increases the chance of becoming diabetic. Taking care of diabetes management can be stressful. You have to check blood sugar levels, plan what to eat, make sure to take insulin, and exercise. Everything needed to be healthy is a lot of work. Even diabetes prevention is stressful with the planning of meals, staying active, and worrying about becoming diabetic. This post will discuss the common mental illnesses associated with diabetes as well as some helpful tips for prevention and/or coping.

Denial and Anger

A mental illness is any mental condition that affects your mood, thinking, and behavior. Before talking about major mental illnesses, it is important to discuss the common feelings associated with being diagnosed with diabetes which are anger and denial.

Short-term and controlled anger can be an empowering and natural reaction. However, it is out-of-control anger that is a contributing factor to depression and high levels of stress. If you feel like your anger is overpowering you, take a breath and try to identify why you are angry. Is it the loss of control, anger towards yourself, or something else? If you are feeling angry try these tips.

• Take a breath, then take an even bigger breath
• Get a drink of water
• Sit down
• Lean back
• Shake your arms loose
• Take a walk

Denial is also a very common and natural emotion to have when diagnosed with diabetes. You might wonder, “why did this happen to me?” or “there must be a mistake”. Overcoming this denial is important because it can lead to not following your treatment plan. These are some common phrases of denial listed by the American Diabetes Association.

• “One bite won’t hurt.”
• “I’ll go to the doctor later.”
• “I don’t have time to do it.”
• “My diabetes isn’t serious.”

If you have these thoughts don’t worry, denial is common and you can work with your family and friends to help you stick with your treatment plan.

Diabetes Burnout/Diabetes Distress

Burnout is very common and can happen even to the best people. Usually what happens is a person is following their treatment plan but they might not be seeing any results or they had a diabetic-related health problem. Either way, they start to slip, stop checking their blood sugar levels, eat unhealthily, and/or not going to the doctors. When this happens talk to your doctor, a diabetes educator, a mental health professional, or your family to try and help you focus on your goals again. Remember that you do not need perfect blood sugar levels, so try to focus on your smaller goals versus the larger ones. Talking with other people who are in the same situation as you can be beneficial, such as the American Diabetes Association’s community page.

Depression

Diabetes can cause the mental illness of depression. According to the CDC, people who have diabetes are 2 to 3 more times more likely to become depressed. Of those people who are depressed, less than half get diagnosed and treated. If you are depressed, it is important to get treated. Being depressed can lead to lower diabetes management which increases the risk of diabetes complications such as nerve damage and heart disease. These are some symptoms of depression. If you think you are or may be depressed, please contact your doctor to get help so you can stay healthy.

• Feeling sad or empty
• Losing interest in favorite activities
• Overeating or not wanting to eat at all
• Not being able to sleep or sleeping too much
• Having trouble concentrating or making decisions
• Feeling very tired
• Feeling hopeless, irritable, anxious, or guilty
• Having aches or pains, headaches, cramps, or digestive problems
• Having thoughts of suicide or death

To learn more about the link between diabetes and depression, check out this podcast.

Stress and Anxiety

Stress is a normal emotion to have but overwhelming or constant amounts of stress are harmful to your health. High-stress levels are caused by many factors such as work, family, and diabetes care. Constant stress can contribute to poor diabetes management and high blood sugar levels.

Diabetes can also cause the mental illness of anxiety. A person with diabetes is 20% more likely to have anxiety. Possibly because diabetes is a long-term condition that needs constant management. These are some tips for lowering your stress and anxiety levels.

• A cardio routine or a simple walk can calm you down and release endorphins, “happy-feel-good” chemicals in the brain.
• Relaxation exercises such as yoga helps center you in the present moment.
• Talk to someone who understands you like a friend or family member, not someone who will cause you more stress. Sometimes it is good to just vent to someone.
• Grab some “you” time. Take time away from what is stressing you out to refocus. Try reading a book, cooking, or something else fun you like to do.
• Limit alcohol and caffeine, eat healthy food, and make sure to get enough sleep.

What is Physical Therapy?

A common misconception of physical therapy is that it is only beneficial for people who are injured. However, physical therapy can also help other people, like those with chronic illnesses or aging. This is because physical therapy can help with movement and preventative care for multiple conditions. Some physical therapy benefits can improve mobility, reduce the need for drugs, and reduce a person’s pain. Physical therapists work very closely with their patients so their treatment plans are personalized as well.

How Physical Therapy can help with Diabetes Symptoms

Medication, diet, and exercise are 3 common and great ways to manage diabetes and should not be stopped. However, physical therapy can also manage the symptoms of diabetes and is a great add-on to your normal routine.

Diabetic Neuropathy

Diabetic neuropathy is a symptom of diabetes when a person damages the nerves in their body caused by high blood sugar levels. While there is no cure for this symptom, physical therapy offers an alternate way than medicine to offer pain relief. Even though it can be painful to move, going to physical therapy will improve the balance lost, restore mobility, and some of the sensations lost.

Exercise

Physical therapy requires a person to move which means you are exercising. Exercise can help you lose weight, which helps in reducing the symptoms of diabetes. A physical therapist can instruct a person on the best and safe ways to exercise to manage their diabetes. Also, physical therapy, specifically resistance training, tends to target the muscles and the muscles burn more glucose than fat which can make it easier to achieve blood sugar level goals. Resistance exercises also allow the body to better use insulin to soak up sugars that would otherwise stay in the bloodstream.

Overall Benefits of Physical Therapy

Physical therapy offers other benefits outside of helping with diabetes management.

• It can improve your range of motion and athletic performance. Typically done through strength and flexibility exercises.
• Can help manage and cope with symptoms of aging.
• Improve balance and reduce the risk of falling.
• Manage heart and lung disease through strengthening, conditioning, and breathing exercises.

Of course, physical therapy is also used when a person is sick or injured, as a recovery tool. Physical therapy helps eliminate pain and/or heal from an injury. In fact, there are some injuries that would normally require surgery but can be healed with physical therapy, which saves money.

Can You do Physical Therapy at Home?

Yes, you can do physical therapy at home but there are some aspects to keep in mind. After seeing a licensed physical therapist, you should be able to get a program that can be done at home and is personalized and safe for you to do. If you want to skip the licensed therapist step and look up routines and exercises on the internet, here are some tips.

• Try to be gentle and find gentle stretches or easy exercises.
• Don’t try aggressive or complicated exercises because they might cause damage to your body without proper instruction.
• When looking up different exercises on the internet, find trusted sources like this one.
• Try to stay away from social media and message board advice.
• Also, keep in mind not to push past the pain, a physical therapist will make sure home exercises will not cause you extra pain. So, any routine that causes pain will not help your body but damage it.

In Conclusion

Physical therapy offers many health benefits for overall health and diabetes management. Physical therapy is a great add-on to a good diet, exercise routine, and medication already used for diabetes management. For more information and tips on physical therapy check out this podcast.

Minorities are already at a disadvantage concerning diabetes prevention and management. Hispanics, in particular, have a high risk of becoming diabetic. Gaining awareness about the barriers to diabetes care can help prevent/manage your diabetes.

Economic Status Barriers

Many of the barriers to diabetes care come from a person’s economic status. The lower a person’s economic status, the more barriers to diabetes care that person has. This puts minorities at a disadvantage because they make up most of the lower socioeconomic population.

One common barrier in this category is citizenship status. If a person is an illegal citizen, then they are less likely to seek help for their diabetes or prediabetes because they fear deportation. The same goes for their family, even if a family member is a US citizen, they may be hesitant to seek help out of fear of putting their family at risk.

Another barrier to diabetes care in this category is access to health insurance. Many people in the lower economic classes do not have access to health insurance. Hispanics have one of the highest uninsured rates among other races and ethnic groups. Not being insured limits the places a person can go to seek treatment or preventative treatment. If you do not have health insurance, you can:

• Try going to a free health clinic that accepts people without insurance. List of free health clinics in Dallas, Texas can be found here. You can also go here to search nationwide.
• Join free community programs that help people with diabetes or people wanting to prevent getting diabetes. An example of one community program is offered by Yumlish and is a free one-year nutrition program for diabetes prevention that can be found here.
• Make lifestyle changes like dieting and exercise.

Culture and Tradition Barriers

Not every barrier to diabetes care is related to economic status, culture and tradition also contributes to creating barriers.

Cultural Misconceptions

Some people in Hispanic cultures have misconceptions concerning diabetes. One frequently cited is that diabetes is out of a person’s control. Since diabetes is out of their control, they cannot do anything to prevent it. One example of this is the misperception that a traumatic event causes a person to have diabetes. While a traumatic event can increase the chance a person has to get diabetes, they can help prevent getting diabetes by making lifestyle changes. Here are some examples of lifestyle changes.

• Try to eat using the plate method. You do not have to stop eating your favorite traditional foods but simply adjust the amounts you eat. A basic overview of the plating method suggested for a 9 inch plate or serving size is to eat ½ vegetables, ¼ starch, and ¼ protein for a meal.. For example, ½ of the plate is a salad, ¼ is rice, and ¼ is ropa vieja.
• When possible, choose healthier food options like brown rice instead of white rice.
• Start exercising. You can take a dance class, do an exercise for 10 or 15 minutes a day, or just walk for 30 minutes a day. There are many good exercise routines found on YouTube. Also, there are quiet exercises for people living in apartments or who don’t want to bother the other occupants living with them.

Another common misconception among Hispanics is the idea of a miracle cure for diabetes. While there are some foods that can help prevent or control diabetes, there is not a miracle cure for diabetes. A person with diabetes needs to take medicine and/or make lifestyle changes to prevent and manage their diabetes.

Language

Around half of the Hispanic population have low English proficiency. This makes it hard for them to go to a doctor who does not speak Spanish, which is another barrier to diabetes care. When English is not a person’s first language, it can be difficult to understand the medical lingo doctors might use. Tips for going around this barrier are to try and find a doctor who speaks Spanish or take a family member who speaks English with you to the doctors.

Family

Hispanic culture is very family-oriented but family can be both an advantage, because of family support, and a disadvantage concerning diabetes. Often families show their love for each other through food and cooking. You can still cook for your family and show your love by making healthier versions of your favorite traditional meals. One way to do this is if a recipe calls for ground meat use lean ground turkey or ground sirloin beef. Some other ideas of healthy food recipes can be found on Yumlish’s recipe page. Feeding your family healthier meals will help make your family healthier.

What is Folic Acid?

Folic acid is a man-made version of vitamin B. Folate is the natural form of vitamin B. Folate is needed to form healthy cells and DNA. For reference, our hair and nails need new cells to grow. When a person does not have enough folate in their body, they develop folate deficiency which can cause a type of anemia. Thankfully, when a blood test diagnoses a person with folate deficiency, it is usually easy to treat. The treatment for folate deficiency is usually remedied by eating foods that are high in folate or taking a folic acid supplement.

General Benefits of Taking Folic Acid

Taking folic acid is associated with many health benefits. One is that it helps prevent changes to DNA that could cause cancer. Second, according to studies, folic acid helps maintain healthy cholesterol levels. Third, it also promotes healthy gums because it preserves the gum tissues. Fourth, folic acid helps maintain healthier skin because it repairs human skin cells which can promote anti-aging results.

Benefits of Folic Acid for Diabetes

Pregnancy

Studies show folic acid proven to prevent defects in newborns specifically in preventing neural tube defects. Another study by the CDC showed that mothers who have preexisting diabetes and took folic acid during their pregnancy decreased the risk for birth defects. The American Diabetes Association and the CDC recommend women should take 400 micrograms of folic acid daily if they are or planning to be pregnant. During pregnancy the body needs more folate which is why the CDC recommends folic acid. Also, women taking folic acid during and before pregnancy have a decreased chance of developing gestational diabetes.

Heart Disease

Folic acid or eating a diet with high levels of folate can decrease the homocysteine levels in the body. Homocysteine levels are used to monitor heart disease, high homocysteine levels are linked to having a higher chance of heart disease. Studies have also shown that taking folic acid can decrease the chances of getting a stroke. 

Preventing Diabetes

Folic acid can help increase the breakdown of fat cells by accelerating hydrolysis, the chemical breakdown of fat because of a reaction to water. This may help prevent someone from becoming obese and/or developing type-2 diabetes.

Endothelial Dysfunction

Endothelial function maintains the proper dilation of blood vessels. When a person has a health condition such as diabetes or hypertension there is often a dysfunction of the endothelial function. Folic acid can prevent endothelial dysfunction by helping promote the dilation of blood vessels which lowers blood pressure. 

Diabetic Neuropathy

This type of neuropathy is called diabetic peripheral neuropathy. This is nerve damage caused by consistently high blood sugar levels. Taking folic acid may decrease the symptoms of diabetic peripheral neuropathy because it promotes nerve repair, increases myelination, protects nerves from damage caused by diabetes, and can reduce nerve pain. 

Where to find Folic Acid

Food

Diet is an easy way to get healthy amounts of folate. Leafy green vegetables, legumes, and citrus fruits contain folate, which is the natural form of folic acid. Fortified foods like bread, cereal, rice, and pasta also contain folate. You can tell that a food is fortified because the word enriched will be on the packaging. Because of FDA regulations, enriched foods needed to have folic acid as a way to lower the risk of defects in newborns. This is why, with a balanced diet, a person should not need to find other sources to get folate.

Supplements

Folic acid supplements that are less than 1,000 micrograms are usually non-prescription so you can get them at most stores that sell over-the-counter supplements. Folic acid supplements that are over 1,000 micrograms are prescription-only. Talking to a doctor is necessary to get a high dosage of folic acid.

Conclusion

In general, taking folic acid is not necessary if you maintain a balanced diet eating foods with high folate. Folic acid is a beneficial supplement to take especially when pregnant. The recommended folic acid intake is 400 micrograms daily. A person should not take more than 1,000 micrograms of folic acid unless prescribed by a doctor. It is always a good idea to consult a doctor before taking any new supplements, especially if you have any chronic medical conditions.