UPDATE ON SMOKING CESSATION

On Nov. 7, 2011 I posted that I had been 1 week without a cigarette. I had been taking champix to assist with quitting and was in my 4th week of using it. It is now Jan. 3, 2012 and a brand new year has begun. I am still not smoking.... for the most part. 

Till around December 4th, 2011 I did manage to stay completely cigarette free. So I was doing really well, even though the Champix made me feel sick to my stomach most of the time and aggravated my hiatus hernia as well, making that area hurt. Such was my resolve.

Then Frodo blew a disc in his back for the third time. I know from previous vet consults that this can cause euthenasia to be the only option. Of course I stressed majorly. I broke down and had two cigarettes that day and each day for the next two days as well. Once he started to appear to be out of danger I didn't have another cigarette for a week or so... then I had one again. Another week without a cigarette, and I had part of one. I have been weaning myself off the Champix and am down to one a day, which I take in the evening. That way some of the worst of the side effects have faded somewhat.

I am feeling better, I think. I do know I breath far easier now. But I have put on weight again, which can feel very disheartening after fighting to get it off. I haven't gained it all back.... just 12 pounds of the 50 I had lost, but that is enough. Another effect of quitting is that my insulin needs went up almost instantly and have, of course, increased as the added weight was gained. I sure hope I am able to lose it again. For me, being overweight is something that undermines my confidence in many areas. Psycological to be sure, and not how I feel about others who carry too much weight. It's a personal thing pertaining to me only.

I want to decrease my need for  insulin again as  well, and weight reduction does that, though I can see I will have to lose more than the 12 pounds I gained to get back to the same place. I think, if I can get down to an ideal weight for my height and build, I may be off insulin and just be able to work with diet and oral medication. At least that is my hope.

I am keeping an eye on my blood pressure too, as it seems to have increased some with the cessation of smoking. That may balance out again, but is something to keep a close eye on.

All in all I would say that I am doing quite well and 90% of the time I don't even think about having a cigarette. Nor do I often  feel a need for one. I don't beat myself up over breaking through and having one on the days I am stressed to the max.. I get hold of my will power and carry on from there.

I will keep you updated on the progress from here. I know it can't help but improve my health to quit smoking and I am almost there!

The Importance of Exercise and Diet

So much today is written of the importance of diet and exercise for all and when one has diabetes it is truly essential that one participate in being active and eat wisely. This is true whether you are a type 1 or a type 2 diabetic.

Diet is very important in the life of a diabetic. Most food is turned to glucose in the body. The cells then take the glucose from the blood stream and convert it to energy. Insulin is produced by the pancreas and allows all the cells to take the glucose from your blood and convert it.

For a diabetic, either the pancreas doesn’t produce insulin (type 1), or doesn’t produce enough insulin or the cells ignore the insulin produced (type2). When the cells ignore the insulin produced it is called insulin resistance.  It is my understanding that with most type 2 diabetics it is a combination of not enough insulin produced and insulin resistance.

A diabetic, (whether type 1 or type 2), needs to balance calorie intake with the medications so that your bodies glucose levels don’t rise or drop dramatically. This is especially important for insulin dependent diabetics. If you are overweight, losing the excess can go a long way to maintaining optimal health. It will help lower the amount of insulin you need to take, (and for some enable them to get off insulin) and is far better for your heart health and will also help you avoid or reduce other complications. You need to be rigorous in following a strict diabetic diet.

Keep close watch on your intake of fats and carbohydrates. These will raise your blood sugars and fats are high in calories to boot.

Proteins are a good choice for diabetics as they do not raise blood sugars like carbs and fats, and should make up 12% to 20% of caloric intake for the day. A gram of protein equals about 4 calories. It is great for a bedtime snack to help maintain glucose levels. My doctor told me that making sure I had enough protein with each meal or snack also helped keep blood sugar levels steadier as it inhibits the quick uptake of the glucose created by carbohydrates.

A very rich source of protein is fish. Soy and lentils are also high protein foods, along with many kinds of beans such as kidney beans, baked beans etc.

Carbohydrates are the highest source of blood sugar, but don’t eliminate them! It is recommended that 40-60% of your daily calories come from carbohydrates.

Generally carbohydrates are one of two types. Complex carbohydrates are found in fruit, vegetables, whole grains and starches. Simple carbohydrates are found in table sugar and processed foods.

Complex carbohydrates, those we get from vegetables and whole grains are the best because they take longer for the body to break down. They also contain fiber which is essential in preventing heart disease. They also promote weight loss and aid in preventing type 2 diabetes. However starchy food like potatoes and pasta should be very limited and simple carbs should be avoided all together if possible.

Fats can be good or bad depending on the source. Saturated fats (such as red meats) and trans fatty acids, (made from plant fats artificially and are found in fried foods, processed foods and margarine), should be avoided. Those with diabetes should try and stick with monounsaturated and polyunsaturated fats found in plant products. These should make up about 30-35% of your calory intake.

Plants, fruits, whole grains and nuts are all  high in  fibers. Fibers  help cleanse the body by passing waste and water through the intestine to be removed as solid waste. They also aid in proper food digestion, help keep a healthy weight, decrease cholesterol levels, and are good for the heart.
As with all you do, consult your doctor or diabetic nurse/clinic for good dietary controls and suggestions.
I found the diabetic nurses at the clinic very helpful in helping me find out what my caloric intake should be for the day and for advice on what foods I should avoid.

Exercise not only helps burn off the calories, it helps your body utilize the sugars, and helps reduce the weight. One side effect of insulin is weight gain. And it is a “catch 22". The more insulin you use, the more weight you gain; the more weight you gain, the more insulin you need. It can almost defeat one.
Exercise can help lose those extra pounds, but you must use caution! If you exercise too much, or too little, it can have a negative affect on your blood sugars. They could go suddenly down (hypoglycemia) or increase very quickly (hyperglycemia). Keep food and medications on hand when you are exercising so that you can deal with extreme variations in blood sugar quickly.

For those who are, for one reason or another restricted in the physical activity they can participate in take a look at my friend Kim's site at http://startfitnessnow.com She was a trainer for the show "The Biggest Loser" and has some wonderful exercise programs for everyone from beginner to advanced. There is even one that can be done from a sitting position. She also offers some expert advice on her site from Dr. Singh to do with nutrition. Some of her information focuses on diabetes.