In today’s fast-paced world, prioritizing our health often takes a backseat. However, neglecting our metabolic health can have major consequences down the road. Metabolic health refers to the body’s ability to effectively convert food into energy and regulate blood sugar levels. When this system isn’t working properly, it can lead to a number of problems, including but not limited to the following diseases:
Prioriza y cuenta proteínas | DiabetesBien | Blog Diabetes Bien
Diabetes: Diabetes mellitus has become one of the diseases causing the most deaths worldwide. According to the World Health Organization, more than 1.5 million people have lost their lives worldwide due to this disease and it is estimated that 463 million people suffer from some type of diabetes, many of whom are under 14 years of age. (Statista Reference) Obesity: Estimates of global levels of overweight and obesity (BMI ≥25kg/m²) reveal that more than 4 billion people over the age of five could be affected by this health problem in 2035, which in relative terms represents more than 50% of the world’s population. This percentage represents an increase of four percentage points with respect to the estimated rate for 2030. (Reference Statista) Heart disease: According to statistics, for the third consecutive year more than 19,000 people died in Spain due to heart failure. But not only that, but the highest number of deaths in the last two decades was recorded, since for the first time in this period the threshold of 20,500 deaths was exceeded. Specifically, 20,584 deaths were recorded due to this disease. (Reference Statista) Fortunately, we have the power to take control of our metabolic health through lifestyle modifications. Diet plays a crucial role, far from just counting calories, remember that food is metabolic information for our body, ancestral diets consistent with human genetics: low in carbohydrates and high in essential nutrients (proteins, pure fats, vitamins) have been shown to be very effective: The low-carb approach Low-carb diets restrict carbohydrate intake and focus on protein, healthy fats, and non-starchy vegetables. The underlying principle is that carbohydrates are broken down into glucose (sugar) in the body, which causes glucose and insulin spikes (constant metabolic imbalance). By limiting carbohydrates, low-carb diets aim to keep blood sugar levels stable and promote the use of fats for energy. In other posts on my blog I have talked more about this type of diet: Why Lowcarb or Keto for Diabetes? Diet for diabetics? Discovering PLAN B Keto in Diabetes is NOT Ketoacidosis But here I summarize some potential benefits of low-carb diets: Weight control: Studies have shown that low-carb diets can be effective in promoting weight loss (Reference 2023). Better blood sugar control: Low-carb diets may benefit people with type 2 diabetes or prediabetes by reducing blood sugar spikes and improving blood sugar sensitivity. insulin. (Reference 2020) Reducing the risk of heart disease: Studies suggest that low-carb diets may help lower bad cholesterol (LDL) and improve blood pressure, potentially reducing the risk of heart disease. (Reference 2022). The PROTEIN-rich approach High-protein diets prioritize the intake of essential nutrients. In this post I debunked the myth about protein and kidney damage. Protein is a building block of tissues and plays a vital role in a variety of bodily functions. When you provide sufficient essential nutrients, metabolic and biochemical balance is favored (normal blood sugar levels and other hormones). Potential benefits of high-PROTEIN diets: Appetite control: Proteins promote the release of hormones such as glucagon-like peptide 1 (GLP-1) that increase satiety and decrease feelings of hunger. Muscle building and preservation: Protein is essential for building and repairing muscle tissue. High-protein diets are beneficial for improving the health of the bone, muscle, and immune system. Numerous studies have seen a direct relationship between muscle mass and overall health in older people. Improved bone health: Protein plays a role in bone health. Adequate protein intake along with calcium and vitamin D can help maintain strong bones and reduce the risk of osteoporosis. HOW TO ADD MORE PROTEIN IN AN EASY, FUN AND DIVERSE WAY TO YOUR DIET? (by Chef Morales) Consuming more protein regularly doesn’t have to mean always having grilled chicken breast. You can add an incredible variety of protein sources with different flavors and textures to every meal and keep your “food life” interesting. Choose Complete PROTEINS Animal sources of protein are “complete proteins,” meaning they contain all 9 essential amino acids (building blocks of protein) that your body needs but can’t make on its own. While some plant-based foods, like tofu, hemp, and chia seeds, are complete proteins, many are missing one or more essential amino acids. Some examples of complete proteins include fish, poultry, meat, dairy, and eggs; Choose wild options whenever possible and your budget allows, free-range and grass-fed as much as possible. P-R-O-T-E-I-N-S: You have to add it to every meal (no matter what) Think protein, every meal! Meeting your recommended daily protein intake is crucial, and including protein in every meal is a fantastic strategy to achieve this. While meat and fish are traditionally considered powerhouses of protein, there are plenty of other delicious options to explore. Let’s talk swaps! Upgrade your meals by substituting low-protein ingredients for their high-protein counterparts. Instead of eating whole-grain pasta, you can try swapping it for lentil or chickpea pasta, which provide protein. Love creamy salad dressings? Ditch the mayo and embrace the versatility of Greek yogurt. Add protein while maintaining the creamy texture you crave. Start your day strong with protein-rich breakfasts like scrambled eggs cooked in all their delicious forms (fried, scrambled, omelet, poached, etc.) By making protein a regular guest at every meal, you’ll feel fuller for longer, optimize muscle health, and ensure your body has the protein it needs to function optimally. Get creative with what you add to your meals to give it a “spark” of nutrients. Unleash the protein alchemist within! Adding protein to your favorite dishes doesn’t have to be bland or boring. With a little creativity, you can easily increase the protein content without sacrificing flavor. Animal gelatin powder can be a secret weapon. When cooking bone broth in any form (whether it comes from poultry, beef, or even the fish version), you can add a couple tablespoons while you’re cooking to increase the protein intake—all without compromising flavor. Traditional dressings can sometimes be loaded with unhealthy trans fats or poor-quality, simple carbs. Swap out croutons and crunchy wonton noodles in soup or salad for a “sparkle” of protein and fiber. Nuts and seeds, pork rinds, shredded nori seaweed—all of these ingredients pulsed into powder in a food processor add a satisfying crunch without the blood sugar spike associated with refined carbs.
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Add fresh clams to your broth and soup preparations. In this case, in a bone broth with handmade meatballs, we added clams at the last minute so that they cook for no more than 30-45 seconds (just when they open) and the texture in the mouth, as well as its flavor, are very pleasant to the palate.
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Another example of broths and/or soups. In this case, we add free-range egg at the time of serving. Also try blending a little cooked chicken (breast) and two cooked egg yolks into the broth. The result is optimal and helps to obtain a texture that is not so liquid, which is sometimes what we look for in a soup.
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Burgers are incredibly adaptable. Try adding a fried egg and bacon to increase the protein level.
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The world of offal is endless. Incorporate noble cuts such as grilled goat liver in low-carb sandwiches with protein bread and grilled vegetables with ghee
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Continuing with the offal line, you can add a touch of flavor to a braised pork rib with a little duck liver – foie gras – and you will see that it fits perfectly
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Fish roe can provide more protein to your daily preparations. In this case, we used wild trout roe in a burrata with pistachio pesto and fresh basil
My help and my programs:
I am Rosy Yáñez, I am a Nutritionist with a PhD, an expert in Nutrition and Metabolism, Diabetes, Low-carb Diet, Effective Medication and Intermittent Fasting. If you want to avoid or prevent type 2 diabetes, improve your body composition whether or not you have type 2 diabetes, or if you are a parent of children or adolescents with diabetes or you are an adult with type 1 or LADA diabetes and you want to continue learning about the proper control of blood glucose levels, I invite you to look more into my support programs. Check out my top resources HERE. At DiabetesBien, we’re here to guide you on your journey to a healthy, emotionally balanced life. Take care of yourself and keep your well-being first! If you have any questions, Contact me HEREon WhatsApp to find out if I can help you.
On the topic of losing weight or improving body composition; Most people still think in the wrong terms: the myths that we have been taught all our lives, about supposed mathematics between “calories in minus calories out,” and the wrong theory of “calorie balance”. We are made to believe that our body is only a storehouse of surpluses – where said surpluses are stored in the form of body fat –, something like a “calorie bucket”, and that to lose weight we supposedly must use willpower. to control two factors: “calories in” and “calories out.” Nothing could be further from the truth. Our body is not a simple bucket of surplus, but a complex metabolic machine, where the processes of gaining or losing weight have everything to do with hormones, and very little to do with calories.We have been told similar myths to those of us who live with diabetes: that we should “watch calories,” as well as “avoid fats,” along with other harmful advice such as “we should eat carbohydrates.” or even sugar to avoid hypoglycemia” (I have talked about it before).
¿Cómo Adelgazar con Diabetes o prediabetes?
We must remember at all times that calories not are all the same.
A huge flaw of the “calorie deficit” theory is that, in addition to ignoring how our body works, it also ignores the fundamental fact that calories are not all the same: they do very different things. in our bodies, depending on where they come from.The myth that “foods are neutral” and that “all calories count” has done terrible damage to public health. One calorie of real fat does very different things in our body (give us health and an ideal source of energy); than one calorie of fructose (a liver toxin that causes terrible damage if consumed above a very small level). Foods are not “neutral”, nor is it about “eating a little less of everything”: that is a lie!… The reality is that the quality of food matters much more than the quantity, Not to mention that real foods are self-regulating and it is very difficult to overeat them. carbohydrates, because they have a disastrous effect according to their glycemic index and because of their effects on insulin needs, favor a lot of fat accumulation, regardless of “how many calories” they have. And for those of us who live with diabetes, they cause hyperglycemia that is terrible for our health, triggering our needs for exogenous insulin (in type 1 diabetes) or endogenous insulin (insulin resistance). What calorie deficit are we going to talk about then, if all the calories are very different depending on where they come from?
State of the intestinal microbiota.
The state of our intestinal microbiota also has effects on the digestion, as well as the absorption and use of energy and nutrients. In this post, @david.healthcoach explains in more detail the relationship between microbiota and obesity: the presence of bacteria more suitable or more harmful, will influence how the food is digested and used. A clue is given by the fact that people with obesity usually also have a microbiotic imbalance, and less diversity in their intestinal microbiota. In this, diet influences much more than genetics.
Effective exercise.
Exercising and moving constantly is essential for health for many reasons, and it should be mandatory: that is out of the question. But it is not the fundamental factor in weight loss, as people believe. The need to exercise for health has more to do with strengthening muscles to avoid sarcopenia (muscular dystrophy) and to improve the use of glucose and insulin at the muscle level (rather than all work the liver has it), but not because “calories are burned.” Doing effective exercise can undoubtedly help you lose weight, but it is not the crucial factor “burning calories”, as the myths have told us, as we mention in this live with Marc Romera. For an effective exercise scheme, strength exercise and the so-called High-Intensity Interval Training (HIIT) are much more efficient, although the transition and individuality of each case can be found with my accompaniments in my Diabetes Bien programs.
Take care of your circadian rhythms, have consistent habits in terms of schedules.
Habits consistent with our circadian rhythms have an enormous influence on the processes of storing or oxidizing (“burning”) fats. First of all, it is very important to not eat at night, and preferably only actually eat when there is natural daylight. It is the coherent way in which our genes evolved: we are a diurnal species, and all our hormones and enzymes that help with proper digestion and the use of energy and nutrients are manufactured and function optimally during the day and not at night. However, I understand that each case and circumstance is individual and the strength of each factor will have to be assessed in each case.
The “calorie deficit” is only a very small part of the answer.
Well, as I explained, our body is not a machine for storing surpluses in the form of fats or calories. Thinking in terms of calorie deficit is extremely deficient, and usually leads us to failure when it comes to losing weight. Well, thinking about “calorie deficit” is ignoring the way our body works, and the complexity of hormones that intervene in the processes of gaining or losing weight. In this publication, @novuelvoaengordar shows the experiments and studies that have been done, clearly demonstrating that it can be change body composition without ever generating a caloric deficit, and vice versa.
“Calories in” and “calories out” are interdependent; and furthermore, they are more consequence than cause.
The “CICO” theory (“calories in, calories out”; that is, “calories in less calories out”) is only partially true. This mistaken theory assumes that the two behaviors, “eating” and “moving” (or when there is a problem: “gluttony” and “laziness”) are completely under our control and that they depend only on “willpower.”This is a tremendous mistake. Again, our body does not know about calories but about hormones, and these hormones also dictate when we feel hungry and how intensely; if we feel lethargic and without the desire to move, with energy or discouragement, etc. So “calories in” and “calories out” will actually be a consequence and not a cause, of how we eat and how we manage many other factors. Furthermore, they depend on each other, they feed off each other. Many hormones intervene in this: for example, leptin that regulates our satiety, or a roller coaster of blood glucose and insulin that makes us feel anxious and hungry, etc.
Exposure to sun and cold: an environment consistent with our genes.
Adequate, conscious and consistent exposure to sunlight is essential for good metabolic and hormonal balance, mainly because it allows us to synthesize vitamin D, among other reasons. Likewise, exposing ourselves to the cold from time to time is also consistent with the way our genes evolved; They are positive stressors that stimulate the proper production of various hormones and can help us oxidize fats, and generally have a good metabolic and hormonal balance.
Adequate sleep and rest.
Proper, hygienic and consistent sleep habits not only ensure that we are not eating at inconsistent times (during the night), but also support the correct metabolic and hormonal balance of our body. Good rest is almost as important as all the other factors for losing weight.
Systemic inflammation.
Systemic inflammation is also a major factor in the presence of obesity. Various inconsistent habits will cause systemic inflammation (for example, consuming ultra-processed foods, cereals, many carbohydrates, seed oils), while healthy habits are anti-inflammatory (“grounding” or walking barefoot in nature, cold showers, certain non-harmful and occasional stimulants like tea or coffee).
Stress management, emotional and psycho-affective environment.
Properly managing stress, and living in a coherent emotional and psycho-affective context, also plays a role in weight loss or maintaining a healthy body composition. The close correlation between stress and weight gain and obesity is already beginning to be known. Finally, it is important to remember that all of these dimensions of health and body composition have individual nuances, so it is not possible to claim that a single approach works for everyone. Although our human metabolism follows certain guidelines that are common to everyone, such as the need to eat foods consistent with our genetics and avoid inflammatory habits like the ones I mentioned, it is true that there is a personalization and not everyone The same things will work for everyone in the world.It is not just calories or just hormones that matter, but a combination of both (with a preponderance of hormones, microbiota, and metabolic state). This does not mean that thermodynamics (calories) are not involved in body composition at all, but the mistake is in ignoring our metabolism and believing that we are only a “calorie store” and that we must “count calories.” For those of us who live with diabetes, glycemic management (aiming to have normoglycemia that keeps us healthy and well-being) and endogenous or exogenous insulin needs, of course, play a fundamental role in the composition bodily. Remember that if you want to start a learning path that leads you to improve your body composition, as well as live in normoglycemia, managing your diabetes or prediabetes (or to avoid them) in the most coherent and healthy way; It is safer and more effective to do it with the help of a consistent professional, who also lives with it.
My experience and my programs:
I am Rosy Yáñez, I am a Nutritionist with a PhD, an expert in Nutrition and Metabolism, Diabetes, Low-carb Diet, effective medication and intermittent fasting. If you want to avoid or prevent having type 2 diabetes, improve your body composition whether or not you have type 2 diabetes, or if you are a parent of children or adolescents with diabetes or you are an adult with type 1 or LADA diabetes and want to continue learning about control adequate blood glucose levels, I invite you to look more about my accompaniment programs. Check out my best resources HERE. If you have questions, Contact me HERE by WhatsApp to see if I can help you: https://bit.ly/2HSj8iy
Among my companions who want to achieve normoglycemia to have healthy management of diabetes or prediabetes, or to avoid this condition, they often ask me constantly: what is the “ideal breakfast”? What to have for breakfast; Is it necessary to have breakfast? (Understanding it as it is conventionally understood, that is, as “eating early in the morning”). Or they also ask me other related questions, for example, what time should I have breakfast? Can or should I do intermittent fasting if I live with diabetes? (an issue that I have talked about before, in several articles and live broadcasts) And if I am implementing intermittent fasting, does it necessarily mean avoiding eating in the morning?… And there is confusion, because two opposing myths exist in the world of nutrition and food: on the one hand, official advice tells us that “eating breakfast is mandatory” (again, understood as “eating early in the morning.” ), and that breakfast is supposedly “the most important meal of the day.” This is a myth and there is no science to back it up: there is no reason why eating early in the morning is “a more important meal,” whatever that means. But on the other hand, among many people who follow a low-carb or keto diet, combined with intermittent fasting, there is sometimes the idea that “everyone should” or “it is good for everyone” to skip breakfast at conventional times and only eat later, at noon or after. I will explain that this is not necessarily true either, and that it will depend on what we are doing, why and for what: it depends on the individual context. of each one, which we must analyze.
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Some people who eat a low-carb diet feel that it is not necessary to eat breakfast; This is because by eating a diet low in glucose and high in real fats, the hormonal axis of leptin and ghrelin is better regulated, two hormones that influence the hunger-satiety cycle. In addition, real fats are very satiating, so we will simply feel satiated for a longer time. And by avoiding sugars we also avoid riding the roller coaster of hyper- and hypoglycemia, for example. So we better avoid those “slumps” in blood glucose that make us hungry, in a bad mood, and much more likely to choose unhealthy options, just to eat “whatever.” If you’re no longer hungry in the morning, listen to your body’s signals and try skipping breakfast; or just drink coffee, tea or mate. The question of whether or not to eat breakfast is a very personal thing, so connect with your body to understand what is best for you. So I don’t like to tell my patients or companions to adhere to strict protocols of hours, that is, to necessarily spend “x” hours without eating and “x” hours eating, but rather that they first learn to listen to their own bodies and your needs.Much less do I recommend starting to fast without rhyme or reason, just to stop eating because they told me that it was good, but without first considering what the objectives are, < strong>why fasting in a certain way, or what my body is really asking for at any given moment: food, or rest from food?… What problems or symptoms present at this time?What blood glucose level do I have?… and act accordingly. If we only start fasting “just because” or “to endure”, without clear health objectives, there may be damage to the thyroid; also if fasting is done unconsciously and with little study of each person’s conditions. Since another mistake would be to fall into a constant calorie restriction, or restrict the macro- and micronutrients that our body needs to be healthy. It should not be a question of strict schedules or “holding off hunger,” but rather being consistent with my needs and my body’s signals.Especially if we live with diabetes and our well-being depends on careful and conscious management of blood glucose, endogenous or exogenous insulin needs, metabolic and hormonal balance, among many other factors. What stage am I in, in my process of achieving normoglycemia and health?… For example, if I find myself just correcting metabolic dysfunctions, etc., and based on that I will know if there are times when I have breakfast early In the morning it is better for me; or seasons when it is better for me to eat for the first time later in the day.As I mentioned, I have talked before about intermittent fasting if you live with diabetes, where I explained that, If fasting is done appropriately, consistent with our needs and objectives, and consciously, it can be a great tool for metabolic health, restoration of damaged hormonal axes, reduction of insulin resistance, improvement of intestinal permeability. and some other goals such as fat loss and improving body composition. However, before implementing any intermittent fasting scheme, it is important that we first define what our health goals are, that we learn to listen to our body’s signals, and that Let’s first look at our context as a whole, so we can decide what feels best for me individually. In addition, it is very important to remember that the regulation of the circadian cycle is also extremely important: before deciding if breakfast suits me and at what time, and what coherent options to choose to break the fasting period, it is essential adopt habits consistent with the circadian rhythm: do not eat at night, but live during the day and rest at night, maintain adequate sleep hygiene, do not expose yourself to artificial lights or frequencies after sunset , etc. Since the circadian cycle and exposure to sunlight during the day regulate the vitamin D synthesis system, which has an enormous influence on our hormonal and metabolic axes, on the hormones that influence hunger and satiety, etc. . So, if there is a circadian metabolic disruption, the first important step toward healthy habits is to not eat at night. So before deciding what “your” ideal breakfast is, I would recommend asking yourself these questions:
Guide to the Ideal Breakfast
Do I wake up hungry? If yes, you probably need to normalize your blood glucose and insulin levels first.
Do I crave carbohydrates in the morning? If yes, it is likely that you first need to normalize your blood glucose and insulin levels, since they are associated with this type of cravings, especially if we are just beginning to adapt to a diet that is more consistent with our genes.
How do you break your fast? If you are still eating grains, a lot of fruits, a lot of processed foods, you probably won’t get all the benefits of incorporating fasting into your life, and you may have unpleasant symptoms from doing so, or it will be more difficult for you
How many hours should pass from the last meal of the previous day to the first of the next? (break fast) The ideal is for at least twelve hours to pass, to begin to let your body rest and for balance processes to begin.
If I still want and my body needs to continue eating breakfast (in the morning), here you can see some delicious and coherent breakfast options… … which you must also fit with your glycemic levels and/or medication, so that you really are in a context of normoglycemia and can take advantage of the nutrients:
Breakfast options and examples with which normoglycemia can be maintained: Option 1: Keto omelet, roasted pancetta
Option 2: Keto seafood omelette< /td>
Option 3: Eggs in ham cups.< /a>
Option 4: Smoked salmon with avocado and watercress
Option 5: Keto pork rind pancakes.Remember that, in this journey of knowing each other, listening to each other, and beginning to change towards coherent habits that bring me health and well-being, it is safer and more effective to do it with the help of a coherent professional, who also lives this path. My experience and my programs: I am Rosy Yáñez, I am a Nutritionist with a PhD, an expert in Nutrition and Metabolism, Diabetes, Low-carb Diet, effective medication and intermittent fasting. If you want to avoid or prevent having type 2 diabetes, improve your body composition whether or not you have type 2 diabetes, or if you are a parent of children or adolescents with diabetes or you are an adult with type 1 or LADA diabetes and want to continue learning about control adequate blood glucose levels, I invite you to look more about my accompaniment programs, here you will find the recording of my last masterclass only available for a few days. My programs will start again on February 7th, you can sign up now, today is the last day!… If you have questions, Contact me HERE by WhatsApp to see if I can help you: https://bit.ly/2HSj8iy
“Obsession” is a word that frequently resonates among my companions, or that is said to other people who want to better manage their diabetes. If we want to constantly measure our blood glucose, or continue learning more to have better control (a word that is sometimes unpleasant) of our diabetes condition, they call us “obsessives,” or make us understand that this “obsession” is negative or inappropriate. I want to dismantle this belief: it is true that diabetes management should not become a source of poorly managed stress, nor a stress that causes us more problems than it solves; but also present the idea that this “obsession”, carried out in the appropriate way, is a reflection of our desire to learn, to live in health and well-being!… Critical comments about “obsession” and its supposed evils resonate more in our context of Spain and Latin America than in other countries. Perhaps it has to do with the fact that, culturally, there are more tendencies among people in our countries to put things outside of our own responsibility, or simply “let them be.” So, when we begin to want to learn more about diabetes, and to measure our blood glucose more times a day, we are told that “we must not become obsessed”, “be careful not to become in obsession”… First of all, choosing to use this word (“obsession”), and secondly, assuming it as something necessarily negative or harmful. And although we have to know how to keep a balance in our lives – and know which things we can control and which we cannot –, when we live with diabetes, sloppiness will not help us!… And instead this “ obsession”, managed in appropriate ways, and contained within an empowered and appropriate social support group, can be our great health ally. “There is more wisdom in your body than in all of philosophy.” –Friedrich Nietzsche
¿“Obsesión” por el Control Glucémico?
We can also refocus this topic of “obsession” and why so many people see it poorly as “learning to listen to our own body.” If I want to measure my blood glucose (glycemia) several times a day, it is because I want to listen to my own body, and for that I need to measure my blood glucose and “listen” to it with its changes throughout the day!…Well, without this information, it means that I am going blind and without knowing the reality. And the fact is that the majority of people still approach health from an irresponsible and victimized position, certainly more comfortable than when we take health as our own responsibility, this is true and it has to be said , although it sounds bad to some. We tend to see the doctor, health worker or health professional as “the authority”, unquestionable and who will be in charge of ““taking away diabetes”. And this attitude will never bring us real health and well-being!… Well, not only are health professionals often outdated (and uninterested in continuing to learn), but even the most capable and professional among all of them will not be able to manage life and the health of another person, let alone several. And furthermore, it is not his or her responsibility, but yours!… It is in your hands to take ownership of your diabetes condition, empower yourself with your health, and become href=”https://diabetesbien.com/quien-debe-ser-mi-especialista-en-diabetes/”>captain of your own ship. And this is what many call “obsession”;I call it “empowerment.” Conventional medicine has always been very effective in treating acute crises, serious accidents, or any situation where something external causes us sudden damage (for example a sudden infection by viruses or bacteria), and where a quick, effective response is needed. and (above all!) temporary. But this conventional medicine is incapable of giving us an adequate response to chronic conditions, such as diabetes. It is not good for prevention, nor for really managing health, but only the acute crisis. We no longer live in times when our greatest enemy was infectious disease caused by viruses or bacteria; but now we are paying a very high price for the comfort and abundance in which we live: for example, the abundance of inadequate and incoherent foodstuffs with our genes. We live longer now, but we spend much more time sick and with mobility restrictions than just 20 years ago. Our worst enemy now is ourselves!… And that is reflected in health conditions that are chronic, endogenous and/or autoimmune: migraines, back and muscle pain, digestive disorders, type 1 diabetes and 2, thyroid dysfunctions… Here what you have to understand is: whether you live with diabetes or not, your health is only in your hands. Genes are also programmable (epigenetics). So the vast majority of modern health problems come from the disconnection between what your body requires and what it receives through your habits. I have spoken before about the coherence in our health Seek to learn, and change our habits towards coherence with our genes: improving diet, physical activity, relationship with light and darkness (circadian rhythms), play and belonging to an appropriate social group, managing emotions; All of this is much more important than access to the best medicine in the world. Health is achieved by respecting the genetic rules that govern our body and metabolism. For other people, however, measuring blood glucose can cause anxiety or stress for a variety of reasons. There are several ways to overcome this anxiety, like these shared with us from the site Beyond Type 2:
Remember it’s just a number.
Blood sugar numbers are not “good” or “bad.” This may sound contradictory. Although proper care and management of blood glucose is essential in diabetes management, at the end of the day this number gives us information and we will act accordingly. It helps to see this number as an educational and management tool, it should not become a source of guilt and anxiety, punishment, fear or stress, etc. It simply gives you information about which behaviors should be modified! The numbers are then not in themselves “good” or “bad”… in what context? With respect to what?… Or for example, have they been generally decreasing or increasing? Only then, with much more information, can we use these numbers as an educational tool, and not as a value judgment about the person.
Ask for help, but set limits.
It can be valuable to ask for support from a loved one, or from a group that lives this same process with you. This support can be in the form of small daily ways of “accountability” (if this suits you). works, and if you decide so), emotional support, help during the process of getting used to “pricking” your finger, etc. However, always inform your companions that you are in charge of your diabetes.
Secure diabetes supplies ahead of time.
Having good organization of your diabetes supplies helps save you more anxiety from the process of testing your blood sugar due to lack of adequate supplies or financial reasons.
Try with new equipment.
You may not be using the most appropriate equipment, or the appropriate or accurate monitoring devices. In my programs I help you choose, according to your circumstances, the best blood glucose measurement system that is appropriate, necessary, affordable and effective for you.
Find support from other people living with diabetes.
There are many people online who live with diabetes!… And if you know where to look, nowadays with the networks it is easier to find a “tribe” or a community of companions who live with you condition. This is precisely a crucial objective of my accompaniment programs: to be a group where, among equals, we learn and we support each other in the management of our diabetes condition. Reach out to people who may have tips to reduce the anxiety and stress of glucose testing. In conclusion, there are people who see wanting to “have control” of diabetes as bad, or who see my methods and my ways of managing diabetes (my own and also my ways of accompanying people in my programs) as something “obsessive”, which is also understood as negative… I encourage you to question the reason for this interpretation. Why this supposed “obsession” as something harmful, instead of interpreting it as “I want to learn more, from my power and my responsibility!”. I personally live more peacefully if I can check my blood glucose all the time, whenever I want; This, far from generating more stress, helps me be calmer with my condition. Let us then dismantle this interpretation of “obsession” as harmful and stop generalizing it for everyone in the same way, we share this condition in common, but then the way we respond to it and interpret it is individual and personal.This is subjective and is related to the person themselves, their character, how much they blame or blame themselves (learning should not be about that, but about becoming a useful tool for health), and this depends on the character of each one. My ways of doing things obviously won’t work for everyone, nor are they for everyone. But I would like to dismantle this interpretation of the supposed “obsession” as negative, when I see it and interpret it as “empowerment”, “learning” and “being in sync with my body.” For that reason, and because of how very individual all of this is;When I accompany people in my programs I look at the person’s character, and based on that I “press” according to how they ask me what they want to learn. I am very individual in that and I go according to each person’s rhythm. There are those who get overwhelmed or see it as an “obsession”; But if by looking at myself ten times a day I am “obsessive”, well that depends on how each person interprets it. If I use it to learn, then it is not “obsession”, but rather a desire to learn and know myself more: it is my way of knowing myself and taking care of myself better. We have classified it as positive or negative, when in reality Emotions are not positive or negative, they simply give us information about our environment and how we are reacting to it. If I don’t constantly look at myself I don’t know reality, and then it’s like living blind… In the end it is about weighing each person’s priorities! Some time ago I was Director of the Diabetes Safari Camp: a low-carb camp for children with diabetes, where they had strips to measure their blood glucose “Ad libitum” that is, they could check their blood glucose whenever they wanted. In this study, we compared the number of daily check-ups that they did, comparing between the “first-time” campers and the “repeaters” as shown here:
In these results we can see that the campitas measured their blood glucose 18 to 15 times a day, the most important thing was that they learned to use that information as a tool to manage their diabetes. There are also recent articles with the Freestyle sensor, who have looked at the number of times those living with type 1 diabetes use the sensor in Europe, and it is more or less 16 times. Therefore, whether these figures are the product of an “obsession” or not is a subjective interpretation. Remember that, if you want to start a learning path, with a group of equals where there is effective support, with the help of a professional who also lives with your same condition, that can make all the difference! for your health and well-being!
My experience and my programs:
I am Rosy Yáñez, I am a Nutritionist with a PhD, an expert in Nutrition and Metabolism, Diabetes, Low-carb Diet, effective medication and intermittent fasting. If you want to avoid or prevent having type 2 diabetes, improve your body composition whether or not you have type 2 diabetes, or if you are a parent of children or adolescents with diabetes or you are an adult with type 1 or LADA diabetes and want to continue learning about control adequate blood glucose levels, I invite you to look more about my support programs. Look at my best resources HERE a>. If you have questions, Contact me HERE by WhatsApp to see if I can help you: https://bit.ly/2HSj8iy
