Slm18extracts

LIFE CAN BE SWEET, WITH DIABETES

Issue 18

Winter 2016

Our delicious

Food Issue (info, facts and recipes)

Also - Winter workouts - Do you need supplements?

- Diabetes burnout advice - And more!

PLUS: How to count carbs

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www.sweetlifemag.co.za

2016/05/24 10:03 PM

Should You Be Supplementing?

Special Feature

WORDS: ANDREA KIRK

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We all know that a healthy diet is key to managing your diabetes. But should you also be taking a diabetic supplement?

We ask the experts.

Living with diabetes can be challenging, so when you hear about a natural supplement that works wonders, it’s easy to get excited.

“A number of supplements have been said to play a role in improving insulin sensitivity, blood sugar control, and helping to prevent complications of diabetes,” says endocrinologist Dr Joel Dave. “Although there is some observational evidence to suggest that some of these may be beneficial, unfortunately there are no large, longterm, placebo-controlled studies that prove any supplement is effective when it comes to diabetes.”

Dietician Cheryl Meyer agrees: “In some cases benefits have been shown, but at this stage there is just not enough scientific evidence.” Both experts believe that a well balanced diet should provide all the essential minerals and vitamins you need.

“I don’t recommend routine supplementation,” says Dr Dave, “but if someone is deficient in a specific vitamin or mineral, then I would recommend they take a supplement of that particular vitamin or mineral.”

When a supplement may be necessary If you are experiencing specific symptoms and suspect you are deficient in a vitamin or mineral, speak to your doctor about having a blood test. Your doctor will make a recommendation based on the test results and may prescribe a supplement.

Keep in mind that the type and dosage your doctor prescribes may be different from what is found on the shelf. Stick to your prescription rather than selfmedicating.

“I generally advise my patients to steer clear of supplements unless we know for sure that it’s necessary,” says Dr Dave. “Rather focus on sticking to a healthy diet and lifestyle, monitoring your blood glucose and taking the medication your doctor has prescribed.”

Be careful of drug interactions Dietary supplements can have adverse interactions with prescription drugs, other herbal products or over-thecounter medications, warns Meyer. The effects range from mild to potentially lifethreatening, so it is important to disclose everything you are taking to your doctor.

Never replace your conventional prescription “Don’t replace a proven conventional medical treatment for diabetes with an unproven health product or practice. The consequences can be very serious,” says Meyer.

“I generally advise my patients to steer clear of supplements unless we know for sure that it’s necessary,” says Dr Dave.

“Rather focus on sticking to a healthy diet and lifestyle, monitoring your blood glucose and taking the medication your doctor has prescribed.”

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Supplements and their claimed benefits 1. Alpha-lipoic acid 2. Chromium Alpha-lipoic acid (ALA) is an Chromium is an essential mineral antioxidant made by the body. It that plays a role in how insulin is found in every cell, where it helps the body regulate blood helps turn glucose into energy. sugar levels. For many years, Several studies suggest ALA researchers have studied the helps lower blood sugar levels. effects of chromium supplements Its ability to kill free radicals on those with Type 2 diabetes. may also help people with nerve While some clinical studies found damage, which is a common no benefit, others reported that diabetes complication. For years, chromium supplements may ALA has been used to treat reduce blood sugar levels, as well diabetes-related nerve damange as the amount of insulin people in Germany. However, most of the with diabetes need. Good food studies that found it helps were sources of chromium include based on using intravenous ALA. wholegrain breads and cereals, It is not clear whether taking it lean meats, cheese, some spices orally will have the same effect. (like black pepper and thyme), and brewer’s yeast.

Source: University of Maryland Medical Centre

Source: University of Maryland Medical Centre

3. Fenugreek Fenugreek seeds may be helpful to people with diabetes because they contain fibre and other chemicals that are thought to slow digestion and the body’s absorption of carbohydrates and sugar. The seeds may also improve the way the body uses sugar and increase the amount of insulin released. An Iranian study found that a daily dose of fenugreek seeds soaked in hot water may be helpful in controlling Type 2 diabetes. Another study from the US suggests that eating baked goods, such as bread, made with fenugreek flour may help to reduce insulin resistance in people with Type 2 diabetes.

Source: Healthline

4. American ginseng Several studies have shown that American ginseng lowered blood sugar levels in people with Type 2 diabetes. The effect was seen both on fasting blood sugar and on glucose levels after eating.

One study found that people with Type 2 diabetes who took American ginseng before or together with a high sugar drink experienced less of an increase in blood glucose levels.

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Source: Penn State Milton S. Hershey Medical Center

5. Magnesium Magnesium deficiency has been associated with increased risk of Type 2 diabetes. Some studies suggest that supplementing may be beneficial, but other studies have shown no benefit.

A healthy diet should provide all the magnesium you need, so have your doctor check for deficiency before you consider supplementing. Good food sources of magnesium include all legumes, wholegrains, broccoli, green leafy vegetables, dairy products, seeds and nuts.

Source: Oregan State University and WebMD

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Work It Out 16

Embrace the Chill WORDS: LEE-ANNE SPURDENS

We’ve got a dose of winter workout motivation that will ensure the only layers you’ll be adding this chilly season are layers of clothing!

While it’s tempting to stay under a blanket all winter long, hibernating isn’t good for your body or mind.

Exercise is essential to manage your diabetes well, keep away the winter blues and build a healthy body – which also means you’ll be able to battle the winter germs better.

Need some ideas to get you started?

Here are some fun ways to get active - and have fun.

Skipping Mobile, inexpensive and effective, this might be the most winter-friendly workout around.

If it’s too cold or wet to skip outdoors, any indoor non-slippery surface will do (even in front of the TV). Skipping ups the heart rate, burns calories and strengthens muscles and bones. Start with five to 10 minutes a day.

Boot camp If a little authority is what you need to get moving, you could be a winter warrior in the making! Boot Camp Academy SA (bcasa.co.za) offers “military” style boot camp classes across the country for all fitness levels.

Exercise videos If you prefer to be drilled from the comfort (and warmth) of your living room, an exercise DVD is a good option. And who better to whip you into shape than martial arts guru, Billy Blanks? His legendary Tae Bo workouts are a mix of taekwondo and boxing, and available from takelot.com.

Fit Radio Sometimes all you need to get you moving is the right music. The Fit Radio app delivers a fresh new workout soundtrack whenever you need it and is guaranteed to get you off the couch, even if all you do is dance around your living room. Which brings us to...

Dancing A tonic for body and soul, the ultimate stress buster and a fun way to warm up a cold body!

Morning movers and shakers Generate some heat on chilly winter mornings with this 3-minute bloodpumping routine: 1 Jumping Jacks: Jump your feet out and sweep your arms up over your head, then jump feet together and bring arms to your side. Repeat for 60 seconds.

2 Side squats: Squat as low as you can, stand up and take a step to the side.

Squat down again. Repeat on the other side. Keep going for 60 seconds.

3 Plank: Get into a push-up position.

Bend your arms to the floor, and rest your body weight on your forearms. Your elbows should be directly beneath your shoulders, your body in a straight line from head to feet. Hold for 60 seconds.

From ballet and ballroom to hip hop and salsa, there are adult classes available for just about every type of dance. Check out dancedirectory.co.za to find a class in your area – soon you’ll be walking taller, sitting straighter and bending down more easily.

Walking A brisk, daily 30-minute walk can help maintain a healthy weight, strengthen bones and muscles, manage high blood pressure and heart disease, improve balance and lift your spirits.

Running If you’re ready to speed up your walking, why not try a local park run? These free, timed 5km runs take place every week all over the world, and are a great way to get the whole family moving and make new friends. Visit www.parkrun.com.

Happy feet Your toes might be in hiding over winter, but that doesn’t mean you should neglect them. Here’s how to keep your winter feet healthy: • Treat dry, flaky skin with an exfoliating foot scrub and a good foot and heel balm.

• Warm feet up by soaking them in warm (not hot) water for five to 10 minutes. Follow with foot balm and thick socks for extra snugness.

• Shoes with inflexible soles prevent natural bending at the

ball of the foot, which can cause circulation problems.

• Tight shoes and a toe shape that does not match your foot shape can also limit circulation. Wear low-heeled shoes with flexible soles that don’t squeeze the front of your foot (this can cause inflammation of the big toes or ingrown toenails). Buy a larger size if you wear thick socks, and choose shoes with builtin cushioning – this promotes circulation under the ball of the foot.

Ask the expert:

Work It Out

Anette Thompson, Podiatrist

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Top Tips for Diabetics How to motivate yourself to get off the couch: Enjoyment: This is the key to staying motivated, so make sure you enjoy whatever exercise you choose.

Goal setting: This reaffirms a sense of mission, purpose and direction. Set goals during winter to keep you motivated, and reward yourself for sticking to your exercise routine.

Variety: Change up your workout routine to prevent it from becoming boring – try different activities, train outdoors or work out with a partner to keep things interesting - by Ilona Padayachee, Biokineticist

10 Fast Facts About Cholesterol

All you need to know about what cholesterol is – and the risks of high cholesterol for diabetics.

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Your body needs some cholesterol for healthy functioning.

But not too much of the “bad” type and too little of the “good” type.

It is measured in 4 parts: 1. Total cholesterol; 2. LDL (low-density lipoprotein) which is “bad cholesterol”; 3. HDL (high-density lipoprotein) which is “good cholesterol”; 4. Triglycerides (fats made from food sources, such as sugar and alcohol).

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“Good” HDL cholesterol helps your body get rid of the “bad” LDL cholesterol. Include more healthy monounsaturated fats in your diet to assist this process. These include avocado oil, olive oil, peanut oil, avocados and most kinds of nuts.

Many things that help to control your diabetes will also help to lower your cholesterol. Lifestyle changes that can make a huge difference: 1. Lose weight 2. Exercise more 3. Avoid saturated fat 4. Quit smoking.

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Having high cholesterol does not cause any physical symptoms that you would be aware of. That’s why it’s often called a silent killer.

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Keep in mind that these lifestyle changes aren’t always enough. Some people may need cholesterollowering medication too.

Doctors advise that you have your cholesterol tested at least once a year. If you have diabetes, you’re aiming for an LDL reading of less than 2.8mmol/l.

Ask the expert:

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In some cases, high cholesterol is inherited, but more often it is the result of an unhealthy lifestyle and too much saturated fat in your diet.

People with Type 1 or Type 2 diabetes are at higher risk for cardiovascular diseases such as heart attack and stroke.

This risk increases if your LDL cholesterol is high.

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Dr Claudine Lee, GP “High cholesterol is more of a concern for diabetics, because of the risk of strokes and heart attacks. But it is possible to get your numbers down to target, and if you do, your life expectancy will be completely normal.”

Healthy Living

Cholesterol is a fatty substance that is naturally present in your blood and cells.

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Ask the expert:

Ask the Dietician

Cheryl Meyer, Dietician

Diabetic Superfoods “S

ometimes it feels like I’m constantly trying to juggle what I want to eat and what I should be eating. Are there certain foods I must include in my diet because I’m diabetic?” Gracie Monaheng

The term “superfood” has become very popular in the language of food and health. We know that Mother Nature offers a wonderful selection of healthy foods, but research has yet to prove any of them magical.

No single food, no matter how “super,” can take the place of the important combination of nutrients from a diet based on a variety of nutritious foods, including plenty of fruits and vegetables.

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How does it taste? No food is worth eating if it doesn’t taste good. There are plenty of options to choose from that offer both health benefits and flavour.

Where was it grown? Has it had to travel long distances from where it was grown to where it was sold?

How much does it cost? Has its “super” title brought with it a “super” price tag?

Has it been researched? Check with your healthcare team.

What value does it add to my overall diet? Variety is an important measure of diet quality, but bear in mind that adding variety doesn’t necessarily mean trying wildly new things: even just a slight change can wake up your taste buds.

Think positive when planning your diet — focusing on foods to add, rather than avoid.

Aim to include*: Omega-3 rich foods: like salmon, mackerel, pilchards, tuna, canola oil, flaxseed oil, flaxseeds and walnuts.

Leafy green vegetables: like spinach, kale, lettuce and bok choi.

These powerhouse foods are low in kilojoules and total carbohydrate.

Wholegrains: easily trump their paler, refined counterparts. Choose brown or wholewheat options for a good source of protein, fibre and B vitamins.

Berries: sweet, yet low in calories and packed with antioxidants, vitamins and fibre.

Nuts: plenty of flavour, very versatile and with a good dose of fibre and selenium. Although they are high in fat and calories, a few nuts go a long way to adding taste to all kinds of meals.

Legumes: delicious, low in fat, high in fibre and rich in protein.

Ask the Dietician

Some tests to help you decide whether a certain food is worth trying:

* As with all foods, you need to work these into your individualised meal plan in appropriate portions.

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Fountain of Youth WORDS: CHARIS LE RICHE

Staying young at heart is easy with these great activities.

Though you might not be able to turn back the clock, you can always feel – and act – young at heart. Celebrate Youth Day on the 16th June by choosing some of these great ways to lighten up.

GIGGLE Nothing makes you feel younger than having a good laugh. Laughter also helps you feel less anxious, less tense, boosts your immune system, protects your heart and can even make you look younger. Be sure to surround yourself with cheerful, happy people and seek out opportunities to have a good giggle together.

SING OUT LOUD You don’t have to be pitch perfect to belt out a tune, and children definitely don’t let being in tune stand in the way of their performance! Even doctors recommend singing out loud, as a means to release endorphins which make you feel good.

BUILD A FORT Dismantle the couches and build yourself

a fort right in the lounge. There is nothing better to cheer you up on a rainy day than putting together a fort made out of couch pillows and sheets for you and the kids to play in – or maybe for a romantic candlelit evening with your partner.

PLAY BOARDGAMES We seem to have forgotten that there are better things to do with our time than sit in front of the computer or TV screen. So switch off all your devices and get a little competitive with boardgames. Whether it’s 30 Seconds, Pictionary or good old Monopoly, you’ll be amazed what fun a boardgame can be.

COLOUR IN Not just for kids, colouring in for adults is all the rage at the moment. Colouring in is a stress-free activity that will help put your mind at ease. Choose from one of the many adult colouring in books and whatever crayons or kokis you need to get your creative juices flowing and make you feel young again.

A-MAZING MAZES If you are in Johannesburg, embrace your inner child and go exploring at the Honeydew Mazes on Boland Road. There is a giant maze to discover as well as a few smaller puzzles and mazes. If you answer the quiz well enough, you’ll be rewarded with a free ice cream.

82 Boland Rd www.honeydewmazes.co.za 073 795 2174 SPEEDY SLOPES If you haven’t been to the toboggan track in Tygervalley, then you are missing out. One thing about kids is that they have no fear of speed – and what better place to make this a reality than Cape Town’s own iceless toboggan track.

Carl Cronje Dr, Tygervalley, Cape Town www.coolrunnings.capetown 021 949 4439

SPIRIT OF ADVENTURE The Chimp and Zee Rope Adventure Park at uShaka Marine World in Durban is a must for the young at heart. As you manoeuvre your way through the obstacles, you’ll get to enjoy the stunning views over uShaka and take your climbing skills to new heights.

Unit H07 uShaka Marine World, 1 Bell St, Point, Durban www.chimpandzee.co.za/ushaka 031 332 1167 HIT THE ICE PE’s biggest mall, the Bay West Mall, is also home to the Eastern Cape’s only ice rink. Be sure to pop down and show off your moves…

Or have fun trying!

100 Baywest Boulevard, Bay West City, Port Elizabeth www.facebook.com/ baywesticerink 041 492 0318

Lifestyle

Make a Date: Joburg / Cape Town / Durban / PE

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Partner’s Corner This is your space…

“I

’m worried that my wife is suffering from diabetes burnout. She seems exhausted by her condition and uninterested in getting it back under control. What can I do?” Simon Smith

Partners

Dear Simon, Dealing with diabetes burnout is complex. There is no “one solution fits all” because the experience isn’t the same for everyone. Each person lives with diabetes in their own way, and needs different kinds of support.

Burnout is often accompanied by stress, anxiety, depression and other emotional states like anger, resentment, shame and guilt.

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a continuous blood glucose monitor instead of fingerpricks.

- Encourage her to connect with other people with diabetes so that she knows she isn’t alone.

- Help her realise that she must not strive for perfection, and accept that highs and lows happen, even when she is trying her best.

- Focus on her victories: what she is doing right. Then set some achievable goals that build on those successes.

- Together, try to identify the barriers she feels towards diabetes. This will help both of you to decide what she needs to change.

A few ideas to help your wife work around her burnout: - Allow her to feel “burned out”. If she tries to hide that emotion, it just makes it worse. Denial is not good for healing. Help her think of positive things about her diabetes.

For example: “At least I am eating healthy.”

- Nurture her. Spend quality time with her. Teach her to nurture herself.

- Get her to slow down. The idea is for her to have more breathing space so that everything isn’t related to diabetes.

Always remember that your diabetes - Sometimes it also helps if she changes her diabetes management: team is there for you. It is never about trying injections instead of a pump or how you fall, but about how you get up.

Ask the expert: Jeanne Berg, Diabetes Educator “A few changes can give someone new hope of working with their diabetes.”

Here’s one of the inspiring organisations we’ve partnered with to give back to the community. Read on to find out how you can get involved!

Who are CWD?

CATHOLIC WELFARE AND DEVELOPMENT

Our programmes

CWD are Catholic Welfare and include: Development: a social welfare and • Economic Development (ECODEV) development organisation established Promotes employment among in 1970 to address the abject youth (aged 18-35) and women in poverty and injustices suffered by the Western Cape. underprivileged people. The agency • Early Learning Services (ELSO) operates primarily in the Western Provides support to informal Cape and works in Gugulethu, crèche staff and helps early Samora Machel, Khayelitsha, childhood development centres.

Phillippi, Masiphumelele, Delft, • Arts and Culture Therapy Tafelsig, Athlone, Bo-Kaap, Atlantis Provides psycho-social and and Manenburg. psycho-educational group and individual counselling to enhance social skills through art, dance What do they do? and other therapy.

Work with communities that face • Catholic Counselling Network multiple levels of socio-economic challenges such as poverty, Provides psycho-social assistance unemployment, domestic and drug to improve mental and emotional abuse, gangsterism, child neglect, health. xenophobia, poor health and nutrition • Community Development Centres and very limited infrastructure.

Aftercare, elderly programmes, We provide programmes open to income generation opportunities, all people in need, regardless of community kitchens, crèche and background and religion. school holiday services.

• Emergency Disaster Response

Charity

Sweet Life Gives Back

How can you get involved?

By donating goods (clothes, bedding,etc), money or time.

Get in touch by visiting 37A Somerset Road, Cape Town, or call 021 425 2095, email info@cwd.org.za or visit www.cwd.org.za 39