Texas Diabetes

Diabetes and Holiday Eating: Tips to Stay on Track

Posted on November 18, 2023November 18, 2023 by Leslie Branon

The holiday season, and its festive foods, are often the highlight of the year for many people. For those with diabetes though, it can be extra challenging.

Research from the American Heart Association and American Diabetes Association shows that half of those who have Type 2 diabetes feel that managing it during the holidays is more stressful than any other time of year.

At Texas Diabetes and Endocrinology, our team of board-certified endocrinologists are dedicated to helping our patients learn best practices for managing their diabetes and gain better control of their health, even during the holidays.

Our diabetes experts recommend planning ahead to help your glucose levels stay at a healthy level during the upcoming holiday season.

How can I manage my diabetes during the holidays?

1. Always eat a smart breakfast. Then make a calculated plan to balance your food intake for the rest of the day ahead, and plan accordingly if you will be eating at later times than usual to prevent low sugar episodes.

2. Get a workout in during the morning and take a walk at night. A workout earlier in the day will help to boost circulation and improve insulin sensitivity, allowing for easier management in the hours to follow. A nighttime walk at the end of the day after a big meal will also help to ease digestion.

3. Track your carbohydrate intake. There are many handy and helpful charts and trackers to help you gauge exactly what your carb intake is according to what foods you eat for each holiday, such as Thanksgiving, Hanukkah, and Christmas (courtesy of the JDRF). Find one that you like and stick to it for the next few months.

4. Know what you are eating. Don’t be afraid to ask your relative, host, or restaurant what ingredients (such as sugar, butter and cream) are in the foods you are eating, and how much! This knowledge can help you adjust your portions, or avoid some dishes, accordingly. Or, offer to bring your own low-carb, low-sugar version of something that will be served to share with others.

5. Consume alcohol in moderation and watch out for sugary mixers. Festive holiday cocktails are often loaded with sugary mixers such as juices and syrups. Avoid drinking on an empty stomach as this can also cause your blood sugar to drop, and always drink responsibly.

6. Test your glucose levels often. Keep as close to your regular testing schedule as possible, and anticipate potential blood sugar spikes and have a plan for when they occur.

Bring plenty of stabilizing snacks along and your insulin and other medications if traveling. You never know when travel delays may occur, and you’ll want to be prepared.

All that said, don’t forget to enjoy the holidays and those special festive treats when you can, and know that with a little planning and willpower you are able to get back on track with the next day and the next meal.

Contact Us Today to Learn More about Managing Your Diabetes

If you’d like to schedule an appointment with Texas Diabetes and Endocrinology and discover how our diabetes treatment services can help you, contact us at (512) 458-8400 or request an appointment online.

Don’t forget to follow us on Facebook and Instagram and check back with us each month as we provide you helpful wellness and health information.

Weight and Insulin Resistance Connection

Posted on October 16, 2023 by Leslie Branon

Insulin resistance is a common condition that is linked with weight gain in many individuals. When our bodies become resistant to insulin, it can result in higher levels of glucose in the blood, and cause the body to store energy rather than burn fat.

Texas Diabetes and Endocrinology Advanced Practice Provider Brandy Wellmon, PA-C shares her knowledge about insulin resistance for The Checkup. Wellmon explains, “People that naturally gain weight in their belly are more prone to insulin resistance.”

Wellmon recommends developing a weight loss plan and committing to it in order to see results.

“If you set your expectations to attainable goals, then the first and most important thing to remember is you should stick with your lifestyle improvements for at least three months before you should expect to see a significant amount of weight loss.”

Read the article for tips to lose weight with insulin resistance.

For more information on our personalized approach to weight management, schedule a consultation with one of our board certified endocrinologists by requesting an appointment online or call (512) 458-8400.

Don’t forget to follow us on Facebook and Instagram and check back with us each month as we provide you with helpful wellness and health information.

Sleep and Diabetes: Wake up to why Sleep Matters

Posted on October 11, 2023October 11, 2023 by Leslie Branon

With busier-than-ever schedules, unending distractions and rising rates of sleep disorders, sleep is a hot topic for just about everyone these days.

However, if you’re living with diabetes or at risk of the condition, the quality and quantity of sleep you get each night play even more significant roles in your health and how you feel.

The American Academy of Sleep Medicine recommends that adults get seven hours of sleep each night. Children and teens need more. The CDC reports more than a quarter of Americans don’t meet this recommendation.

“Not getting enough sleep negatively affects every area of your diabetes management and puts those who have yet to be diagnosed at risk,” says endocrinologist Dr. Tira Chaicha-Brom.

“Getting less than seven hours sleep increases your body’s insulin resistance, causing you to feel hungrier the next day and making it more likely for you to reach for foods higher in sugar and carbs,” Dr. Chaicha-Brom says. “That’s why you see those who aren’t getting proper sleep have a harder time maintaining a healthy weight.”

In addition, poor sleep is associated with an increased risk of diabetic complications such as heart disease, stroke and kidney disease. Research shows too little sleep can raise blood pressure, seriously raising the risk of heart attack, and also confirms sleep deprivation affects immunity.

Start improving your sleep today by following these simple steps, as outlined by the CDC:

Do:

Get some physical activity each day.
Set up a comfortable, dark, quiet and cool environment in your bedroom. In fact, experts say 65 degrees is optimal for quality sleep.
Set aside time to unwind and relax before bedtime. Establish a bedtime routine that might include reading, showering, or anything to start slowing down for the night.
Go to bed and wake up around the same time of day, including the weekends, for the best quality sleep

Don’t:

Drink caffeine or alcohol in the afternoon and evening. Skip the nicotine while you’re at it, as it acts like caffeine.
Nap after 3 p.m., you might not feel tired by bedtime.
Indulge in a big meal close to bedtime, as eating late can cause indigestion and cause blood sugar levels to spike overnight.
Watch screens before bedtime, including TV, using the computer or your smartphone.
Get into bed unless you’re tired.

For more information on our personalized approach to diabetes management, schedule a consultation with one of our board certified endocrinologists by requesting an appointment online or call (512) 458-8400.

Don’t forget to follow us on Facebook and Instagram and check back with us each month as we provide you with helpful health and wellness information.

Diabetes Myths: Seperating Fact from Fiction

Posted on September 17, 2023September 17, 2023 by Leslie Branon

With diabetes on a steady incline globally, knowing the facts is essential. Here are five common diabetes myths and how to take charge of your health.

Eating too much sugar causes diabetes

Although this myth is false, there are some complexities surrounding the matter. Eating too much sugar doesn’t cause diabetes directly. However, a diet consisting mainly of sugar can lead to excess weight and obesity, which are risk factors for type 2 diabetes.

Prediabetes will always lead to diabetes

Prediabetes occurs in about one out of every three adults in the United States and means that your blood glucose levels are higher than normal, but not high enough to be considered diabetes yet.

Prediabetes can put you at risk of type 2 diabetes, stroke, and heart disease. Luckily, proper diet changes and staying active can help prevent that from happening.

Being overweight causes diabetes

This is false. While being overweight puts you at risk of developing diabetes, it doesn’t always lead to the condition. Other diabetes risk factors include family history, age, race, lack of physical activity, and being diagnosed as prediabetic or previously having gestational diabetes.

It’s not safe to exercise when you have diabetes

Regular exercise plays a key role in regulating blood sugar levels and therefore managing diabetes. Physical activity also helps lower your risk of diabetes-related complications, such as heart disease and nerve damage. The American Diabetes Association recommends 150 minutes of moderate intensity aerobic exercise per week.

Our endocrinologists advise patients to keep the following recommendations in mind:

Always talk to your doctor before starting a new workout regime.
Prevent dehydration by drinking plenty of fluids.
Always check your blood sugar before and after being physically active, especially if you take insulin. You may need to adjust your dosage based on how your body reacts to exercise.

I’ll know if I have diabetes

In a recent 2020 CDC report, 7.2 million adults who met laboratory criteria for diabetes were not aware of or did not report having diabetes.

Some diabetes symptoms can be hard to spot, take years to develop, or only appear when blood sugar levels are extremely high. Symptoms such as consistent hunger, thirst, blurred vision, and frequent urination should not be ignored. Routine wellness exams are critical in detecting diabetes early and preventing any long-term complications.

Endocrinologists in Austin, TX

If you’d like to learn more about our full range of endocrine services, please call Texas Diabetes and Endocrinology at (512) 458-8400 or request an appointment online.