Author: Diabetes Focus eMag

diabetes diary

Keeping a diabetes diary

Posted on by
Share

Christine Manga advocates why keeping a diabetes diary is of benefit; it assists with accountability and in achieving the best possible health outcomes.

Not all of us kept diaries as teenagers, but those who did would recall recording the happenings of each day. Looking back at these, we gain insights into ourselves: what we did, how we felt and how we reacted to situations. Perhaps the most important aspect is that journal keeping leads to accountability to ourselves, helping us take responsibility for our actions.

A diabetes diary is similar. It gives us an insight into the effects of daily food, exercise, stress, medication, menstrual cycle and mood have on our blood glucose readings.

In today’s modern world, diary keeping can be done with ease on a number of different platforms and devices. There are hundreds of specific diabetes diary apps, but we should not overlook the good old-fashioned book and pen.

There are advantages and disadvantages to both. For instance, carrying a book around is certainly not as convenient as a cell phone. Certain apps will require specific data to be captured before an entry can be created, this is certainly not the case with a manual journal. Ultimately the decision is a personal one, it should be a choice which encourages active record keeping.

What should be logged

Food

Food logging can be really simple or extremely detailed. This helps both you and your healthcare practitioner (HCP) to learn about your habits and actions. For instance, emotional eating can be detected in this manner.

Some of the basic information you should include: the time of meals, snacks and any beverages consumed (coffee has a particularly deleterious impact on glucose levels). Some additional details which can be recorded are the type of food, quantity, calorie content and carbohydrate amounts.

Food is an integral part of our lives, and perhaps one of the most pertinent information to record is the reason for eating. For example, feeling sad or depressed, being hungry, a regular meal, pre-exercise or correcting a hypo.

With food journaling, digital options are frequently better as many apps have the functionality to add photos of your meals. This is extremely helpful when visiting your HCP. Your HCP is often better equipped to assist you with carb counting when they can see what you have eaten.

Diaries can help shed light on the reason your weight may be fluctuating. Studies have shown that people who regularly keep a food journal are far more successful in losing weight than those who don’t or do so irregularly. Food diaries increase your awareness of the food you eat and helps inculcate a culture of mindful eating.

Medication

The mere action of keeping a medication journal mitigates the chance that you may omit a dose of any of your medicines. As a basic, you should be tracking the timing and dosage of oral medications. Doing the same for injectables will improve your understanding of the efficacy of a drug on your glucose control. As each person will react differently to different medications, this can help you and your HCP reach the optimum drug regimen for you.

The recording of medication should not be restricted to diabetic-related medication. Certain medications, such as corticosteroids, have been shown to elevate blood glucose levels.

Continuous glucose monitoring systems show how important it is to administer insulin timeously.

Exercise

Exercise can frequently be a double-edged sword for people living with diabetes. It’s always held to be one of the cornerstones of a good diabetes management strategy. While its benefits can’t be overstated, it often can leave you feeling frustrated by an adverse response in your glucose levels.

By journaling the time of day, intensity of your exercise and the duration of your exercise and comparing it to your glucose levels, you will, over time, be able to alter the amount of carbohydrates you need to eat before and after exercise. You will also learn how to adjust your insulin accordingly. This information will help you and your HCP to get the most benefit from exercise as part of your treatment.

Emotional state

It’s often underestimated what a significant impact mood has on blood glucose levels. When we are stressed or anxious, hormones, such as cortisol, are released causing spikes in glucose levels even in the absence of food. Excitement and elation often have similar effects.

By recording these emotional responses and comparing them to glucose readings can often explain an otherwise inexplicable glucose excursion. As noted earlier, this is also very helpful in identifying whether or not you eat in response to emotional extremes.

Menstrual cycle

Having a section in your diary to record your menstrual cycle is beneficial. By doing so you note the impact of the stage of your cycle on your blood glucose levels. For example, many women experience elevated blood glucose when pre-menstrual. If you are using insulin and are comfortable titrating your doses, you can proactively increase or decrease your dosage accordingly.

Glucose

It goes without saying that anyone living with diabetes should be recording their blood glucose levels whenever they test. This will be used by your HCP for analysis and trend identification. The type of diabetes and the treatment you use will determine the frequency of testing that is required.

Typically, someone with Type 1 diabetes using multiple daily insulin injections should be testing at least four times per day: before each meal and at bedtime, and in between if feeling unwell.

On the other hand, for someone with Type 2 diabetes, using one oral medication is only required to test two or three times per week. A good exercise for these people would be to conduct a twelve-point test. This entails four tests over three days: one before each meal and at bedtime. This has the potential to expose, otherwise, hidden hyperglycaemia and allow the linking of test results to food, exercise, etc.

In conclusion

Using a diabetes diary should encourage people to set their own goals. This diary will identify what works for each individual, it also helps highlight what changes and improvements can be made.

It’s of critical importance that HCP be involved in the assessment and decoding of the diary with patients. Our guidance and professional experience help provide better healthcare outcomes, and help you become better equipped to interpret your records and to adjust your behaviour and medication accordingly.

Understandably, thorough diabetes diary keeping can be time consuming and cumbersome. If necessary, take a break from a detailed diary, but do keep a record of blood glucose readings.

A diary should be honest and kept primarily for yourself and secondly for use with your HCP. Journal keeping assists with holding yourself accountable and should be there to help you take responsibility for your actions and ultimately assist in achieving the best possible health outcomes.

Christine Manga (Post Grad Dip Diabetes and Msc Diabetes) is a professional nurse and a diabetes nurse educator. She has worked with Dr Angela Murphy at CDE Centre, Sunward Park since 2012.

MEET THE EXPERT

Christine Manga (Post Grad Dip Diabetes and Msc Diabetes) is a professional nurse and a diabetes nurse educator. She has worked with Dr Angela Murphy at CDE Centre, Sunward Park since 2012.

Header image by Adobe Stock
Go to the AtoZ of Healthy Eating
Conor O’Flynn

UK boy, Conor O’Flynn, raises money for Young Guns DSA

Posted on by
Share

Conor O’Flynn tells us what prompted him to raise money for Young Guns DSA and grow his hair to donate to cancer patients.

Conor O’Flynn (11) lives in England with his parents and two younger brothers. He is in Grade 7 and is super excited to go to High School in September.

When we had a national lockdown, we were unable to go to the hairdressers for haircuts. Mum decided to give me a trim and I ended up looking like Professor Severus Snape. I wasn’t too pleased at first but then as my hair grew longer I found I quite enjoyed having long hair. I thought I looked like my idol Ozzy Osbourne, he is by far my most favourite musician.

As my hair grew longer, I thought it would be a shame to cut it and just throw it in the bin. I discovered that I could donate my hair to a trust for children who were losing their hair through cancer treatments. This especially appealed to me, as my gran suffered from breast cancer six years ago and I remember her losing her hair which really made me sad. It then dawned on me that I could raise money for the two charities that mean the most to me. Cancer research as well as Young Guns Diabetes South Africa, which my aunt, Paula Thom, is a very active member.

My Aunt Paula

My Aunt Paula has Type 1 diabetes. I can’t remember ever not knowing what diabetes was, my parents always spoke to myself and my brothers about it.

At first I felt bad for Paula, having to prick her fingers multiple times a day as well as injecting herself, then I realised it takes a very special person to have the discipline to do this because it can’t be easy.

Paula told me about a young boy in South Africa, called Xabiso, who had diabetes and how he was dealing with it. I remember telling mum that I wish I could do something to help him and she said I could, I could raise money for Young Guns as well as raising awareness. That day, I decided to donate my hair to The Little Princess Trust and to raise money for Young Guns DSA.

I did a presentation in my class about diabetes, the different types and what people with diabetes need to do every day simply to stay alive. Most of my classmates didn’t know what it was, I was happy I was able to inform them. My teacher Mrs Chambers, helped me make the presentation fun and informative. 

Just Giving page

My parents decided to set up a Just Giving page, with a target of £500 (R10 553,94) with the intention of splitting the money between The Little Princess Trust and Young Guns DSA. So, after 20 months of growing my hair to 9 inches (22,86 cm), I finally had the chop on the 27th August.

In the end, I raised a staggering  £1830 (R38 620,54); I couldn’t have been more pleased. Our friends and family were unbelievably generous, I couldn’t believe how well we did. I’m so pleased I was able to raise money and donate hair. I thoroughly enjoyed the entire process and will hopefully do fundraising for Young Guns in the future.

Proud mom, Meryl

Conor makes me proud every single day. He has always been a kind, sensible and thoughtful little boy. I wasn’t at all surprised when he first talked about donating his hair and raising funds, especially after hearing about Xabiso.

To be honest, I didn’t do much with regards to the fundraising. My husband Sean and I set-up a Just Giving page, Conor helped write the blurb and shared it on our social media accounts. Conor did all the hard work, he did a presentation in his class about diabetes and why he was growing his hair. What I am most proud of is that despite getting teased and constantly getting mistaken for being a girl by strangers, Conor never let it get to him. A few times I asked if he was okay after he was teased and he would say “I just think about Xabiso and a little boy or girl who lost their hair and remember how lucky I am, so it really doesn’t matter.” We couldn’t be more proud of our young man.

Diabetic Retinopathy Screening Benefit

New Diabetic Retinopathy Screening Benefit launched

Posted on by
Share

Discovery Health launches new Diabetic Retinopathy Screening Benefit, enhanced by a cutting-edge artificial intelligence system and designed to detect the onset of diabetic retinopathy as early as possible.

People who live with diabetes (whether Type 1 or 2) are at heightened risk for several serious healthcare complications that affect various parts of the body. One of these complications is a condition known as diabetic retinopathy, and this can severely affect vision over time.

Persistently high blood glucose levels, which are typical of diabetes, cause damage to blood vessels throughout the body. This damage is more apparent in smaller blood vessels which are more vulnerable, like the tiny blood vessels at the back of the eyes. Diabetic retinopathy is a condition in which there is damage to the blood vessels of the light sensitive tissue at the back of the eye.

“This condition may present with only minor changes in our vision which may come and go, but it can also be entirely asymptomatic,” says CEO of Discovery Health, Dr Ryan Noach. “Of course, tight control of diabetes is key to preventing the start and progression of diabetic retinopathy. However, regularly undergoing screening for the early warning signs of diabetic retinopathy is equally important to nipping the condition in the bud and ensuring good eye health.”

Diabetic Retinopathy Screening Benefit

“This is why Discovery Health Medical Scheme (DHMS) has launched the new Diabetic Retinopathy Screening Benefit, designed to detect the onset of diabetic retinopathy as early as possible.”

“Through this benefit, we hope to increase the number of DHMS members who are screened for diabetic retinopathy. We take great pride in offering screening using the best available assessment tools and leading artificial intelligence technologies while we also have the great privilege of sending each member to our excellent network of participating optometrists, ophthalmologists, and GPs for their screening, broader assessment and clinical management.”

Less than one quarter of members living with diabetes were screened in 2020

“Our analysis of screening rates among DHMS members who are living with diabetes unfortunately shows low levels of adherence to important annual screening checks. In 2020, only 24% of DHMS members living with diabetes were screened for diabetic retinopathy,” explains Dr Noach.

“It’s understandable that one of the impacts of the COVID-19 pandemic and associated mitigation measures, has been a change to health-seeking behaviour, and a consequent marked reduction in care for non-COVID conditions. Preventative and screening healthcare interventions have declined markedly since the start of the pandemic. It’s critical that we reverse these trends to detect the onset of diabetic retinopathy as early as possible, even before symptoms appear.”

Available on all plans

“Discovery Health has always focused on incentivising, simplifying and enhancing member access to evidence-based preventative healthcare screening. The DHMS Diabetic Retinopathy Screening Benefit is fully aligned to this ethos. It gives members easy access to annual screening which is conducted using cutting-edge AI technology, followed up by a clear referral process, and supported by scheme benefits. We have also set up automated reminders that will prompt eligible scheme members to report for their annual screening check.”

“Regardless of which medical plan a member is on, they have access to screening that can prevent the significant reduction in their quality of life that advanced diabetic retinopathy brings.”

The Diabetic Retinopathy Screening Benefit follows a simple, three-level process:

1. Primary grading

Photography of the retina and assessment for signs of diabetic retinopathy

Participating healthcare professionals use a digital retinal camera to take photographs of their patients’ eyes.
These photographs are uploaded to a highly-sensitive artificial intelligence (AI) system that automatically generates a report.
Where no signs of disease are detected, members can be screened again in the next year.

2. Secondary grading

Eye examination performed by an optometrist.

If signs of disease are detected by the AI system during primary grading, a full eye examination for secondary grading may occur at the same or subsequent appointment.

3. Tertiary grading

Diagnosis and treatment by an ophthalmologist. 

Following secondary grading, where necessary, scheme members will be referred to an ophthalmologist to confirm the diagnosis of retinopathy, and for long-term specialist care.

Benefits for scheme members and healthcare providers

“This simple yet highly comprehensive three-step process ensures that eligible scheme members benefit from the chance to utilise the highly-accessible services of optometrist practices for the necessary screening,” adds Dr Noach. “Furthermore, the primary and secondary grading levels require no member co-payments at all as these are funded from scheme benefits.”

“Diabetes care teams are enhanced by the inclusion of participating optometrists and GPs, who offer digital fundus camera photography analysed by an advanced AI system.”

EyeArt AI Eye Screening System

Frank Cheng, President of Eyenuk, developer of the EyeArt AI Eye Screening System, adds,“We applaud Discovery Health’s leadership for being the first payor to bring our EyeArt AI system to South Africa. The EyeArt AI system is the most extensively validated and adopted AI system for automated diabetic retinopathy detection in real-world settings. It has been cleared by regulatory authorities around the world, including the U.S. Food and Drug Administration (FDA), and is reimbursed by government and private payors in the U.S.”

Accessing the Diabetic Retinopathy Screening Benefit

The Diabetic Retinopathy Screening Benefit will be available to all patients who are registered on the Chronic Illness Benefit (CIB) for diabetes Type 1 or Type 2.

  • The benefit covers one annual retinal screening each year for diabetic retinopathy (DR).
  • Qualifying scheme members do not require pre-authorisations to access the necessary cover.

Locating participating healthcare practitioners

  • Find a provider who is part of our screening network by logging on to discovery.co.za > Medical aid > Find a doctor > Find a doctor close to you. Search for “Optometrists” in an area conveniently located for you. You can find providers who offer screening for diabetic retinopathy by filtering your search:
  1. Select “COVER”
  2. Deselect “Full network Cover” and choose “Additional/Other Cover” to select “Diabetic Retinopathy Screening”.

2021 DHMS cover for primary grading exams

DHMS pays for primary grading examinations from Scheme benefits.

If indicated following primary grading, secondary grading examinations are also paid from scheme benefits.  “This means that patients will not have out-of-pocket payments and that no claims will be deducted from their Medical Savings Account (MSA) balance,” says Dr Noach.

Participating healthcare providers may not charge extra fees for primary and secondary grading examinations.

All medical information in this article including content, graphics and images, is for educational and informational objectives only. Discovery Health publishes this content to help to empower diabetes patients and their families by promoting a better understanding of a diabetes retinopathy.

SEX

Sex, dating and diabetes

Posted on by
Share

Daniel Sher expands on how diabetes can cause problems for your sex life and offers five ways to take back control.

If you or your loved one live with diabetes, you’ll know that this condition is about so much more than simply cutting back on sugar. Chronic conditions have the capacity to impact us on so many levels, including in the bedroom.

How does diabetes affect your sex life?

The body

How does diabetes affect the body; and what does this mean for your sex life? Poorly managed diabetes can cause damage to the body’s nerves and blood vessels over the long term.

Nerves and blood vessels are pretty important for most of the things that we do, but they’re especially important during sex. This means that men who have poorly managed blood glucose are three times more likely to develop erectile dysfunction, in which they struggle to get or maintain an erection. In women, poorly managed diabetes can lead to reduced vaginal lubrication, pain during sex and difficulties in reaching orgasm.

What else? In the short term, if your blood glucose is too low or high, you’re going to run into trouble when it comes to your sexual functioning. For men: it’s going to be nearly impossible to maintain an erection. For women, you’re not going to be able to orgasm. Therefore, it’s absolutely vital that your partner knows beforehand that you might need to take a break if you run into these sorts of problems.

The mind

What about the psychological side of diabetes and sex? Our thoughts and feelings are really important when it comes to our sexual responses. We know that poorly managed diabetes can affect the brain in a way that leads to depression and anxiety. Both depression and anxiety are really bad for your sex life. For example, they can lead to low libido and erectile dysfunction.

In some people, these issues can lead to sexual performance anxiety, in which distressing thoughts lead to a spiralling tornado of fear that interrupts the communication between your brain and genitals. Obviously, this is not what we want to happen during sex.

Stress: The silent (erection) killer

As people with diabetes, we are under a whole lot more stress than most. From the daily monitoring and medication doses, to the stigma, increased financial burden and threat of long-term consequences, the stress associated with diabetes can really take its toll. If left unchecked, this can lead to diabetes distress, or diabetes burnout.

What does this have to do with your sex life? High levels of stress can cause your brain to go into fight-or-flight mode, dumping adrenaline and stress hormones into your bloodstream. While these brain-body changes are great for helping you fight against or flee from a predator, they are not particularly useful when you’re trying to have sex.

What can you do?

1. Manage stress effectively

Because of the negative impact that diabetes-related stress can have on your sex life, good stress management is vital. Different people have different strategies which work for them. However, some examples of evidence-based stress busters include mindfulness meditation, yoga, any form of physical activity, spending time with friends, support groups for people with diabetes, creating art, dancing and limiting your caffeine and alcohol intake.

2. Treat symptoms of depression and anxiety

When feelings of sadness, hopelessness and worry get so severe that they stop you from being able to live your life normally, this may suggest that it’s time for some professional input. Remember that depression and anxiety go hand-in-hand with sexual dysfunction and low sex-drive and they can also make it harder to manage your diabetes. Therefore, it’s vital to get the right sort of support for these conditions.

Speak with a clinical psychologist about how therapy can help. It may also be a good idea to speak with a psychiatrist to work out whether medication is needed.

Similarly, if you are worried that you may be experiencing diabetes burnout, it’s important to get some support from a therapist or counsellor specialised in diabetes care.

3. Communicate

Have you ever tried to hide your diabetes from a new partner? If so, you’re not alone. If you’re not sure how empathic and understanding your partner is going to be, you may be inclined to try to hide your condition from them.

For many, a diagnosis of diabetes brings with it powerful feelings of shame and embarrassment. Some fear that their partner will be repelled by this information, or by the sight of their pump or CGM.

Ultimately, however, it’s vital that you are open with your partner about your condition. The timing at which you decide to disclose this is completely up to you. While some prefer to wait until several dates or sexual encounters have passed before opening up about their diabetes, others choose to be transparent from the get-go.

The downside to waiting is that this can introduce an element of tension and anxiety into your interactions, because you are trying to conceal something. From a safety perspective, it’s also important that your partner knows what to do if you experience low blood glucose and become confused or disorientated.

4. Manage your diabetes as well as you can

The more optimal your blood glucose management, the better your sexual functioning is likely to be. Why? Poorly managed blood glucose sets you up for physiological issues (including neuropathy) which can have a serious negative impact on your sexual health. Furthermore, poorly controlled glucose can also lead to anxiety, depression and other psychological difficulties, which can worsen sexual functioning.

Work closely with your doctor and treating team to get the support you deserve. In addition to managing your diabetes, you may find it helpful to reach out to a doctor who specialises in sexual health, a qualified sex therapist, or a clinical psychologist with a special interest in sexual health.

5. Exercise

Staying physically active is a great way of improving your blood glucose control and psychological well-being. As mentioned above, exercise is also a highly effective stress-buster which can also reduce symptoms of anxiety and depression. Exercise also affects your body positively by decreasing insulin resistance and oxidative stress, thereby helping you to avoid sexual and medical complications later down the line.

Final thoughts

As people with diabetes, we are told that we are not defined by our diagnosis. However, there’s also no escaping the fact that diabetes forms an important part of our lives, whether we love it or hate it. At the end of the day, if your partner is uncomfortable about or unaccepting toward your diabetes, this suggests that they need to be doing some serious introspection. This also should serve as something of a red-flag to you, prompting questions about the sort of relationship that you want and need.

MEET THE EXPERT

Daniel Sher is a registered clinical psychologist who has lived with Type 1 diabetes for over 28 years. He practices from Life Vincent Pallotti Hospital in Cape Town where he works with Type 1 and Type 2 diabetes to help them thrive. Visit danielshertherapy.com

Header image by Adobe Stock
Go to the AtoZ of Healthy Eating
nutritionist

What is a nutritionist and when should you see one?

Posted on by
Share

Nutrition consultant, Ana-Paula Agrela, explains the difference between a nutritionist and dietitian and when you should see a nutritionist.

Many people make the mistake of thinking that a nutritionist and dietitian are one and the same thing, although both are related, there are distinctive differences.

Both dietitian and nutritionist professions require a four-year BSc. degree registered with the Health Professions Council of South Africa (HPCSA). Similarly, they both assist people with eating plans and food choices.

Dietitians

If the food you are eating is causing you a physiological problem. For example, many people suffer with irritable bowel syndrome (IBS) where certain foods can cause digestive discomfort, this would be a good time to see a dietitian who can advise you on removing gluten and wheat from your diet and supply you with a weekly meal plan to restore your digestive system.

Clinical dietitians generally work in hospitals, long-term care facilities, medical clinics and with medical professionals. Doctors generally refer patients who have chronic health conditions to a dietitian for specific diet plans. In this incidence, the doctor and the dietitian may work together to monitor the patient’s health and progress. Clinical dietitians may specialise by only working, for example, with patients who have digestive diseases.

Nutritionist

A nutritionist is an expert in the field of food nutrition which impacts on health and well-being. They may, for example, plan a diet with reduced fats and sugar and in this an overweight person can achieve weight loss.

Nutritionist’s will assess a client’s health needs and develop meal plans as well as explain the nutrients found in food, which improve health. Nutritionists are informed with the latest nutritional science and research and give talks to promote the relationship between good eating habits and preventing or managing specific diseases. They generally consult in-person or online, or they join integrative healthcare clinics. Some nutritionists work in community, journalism, coaching, corporate wellness, and develop health products.

Why and when you should see a nutritionist?

Conflicting information available on the internet and other media may leave you feeling overwhelmed and confused. Some articles will say eat fat, while others tell you to eat carbohydrates. Health experts will suggest fasting while others suggest eating small meals every three hours. The value of a nutritionist will be in the interpretation of context and information and how to apply to your specific needs, by way of consultation with targeted questions about your health, your food preferences and body type.

A nutritionist will provide support, helping you to stay accountable to your health goals by coaching at weekly meetings with encouragement in overcoming any challenges you may face. It’s one thing to have the perfect diet plan but another altogether to follow it consistently.

Dietary changes need to be sustainable, or they won’t produce a healthy outcome. Staying motivated can be difficult at times, so having a professional guiding you, keeping you motivated and focused will help you to achieve the desired result.

Lastly, a nutritionist can supply you with recipe ideas and a personalised menu, tailored to your lifestyle and unique needs.

Small changes make a big difference

When facing health or weight related issues, it’s recommended that you consult with your doctor or healthcare advisor regarding diet and lifestyle and then getting the help you need in making the appropriate dietary changes, improving your health and well-being.

A healthy diet is the foundation to good health, unfortunately we don’t always make this connection until we are faced with heath issues.

Drink the right amount of water

Small changes can make a big difference. For example, not drinking the right amount of water can lead to dehydration, headaches, and fatigue. While drinking too much water can drop blood glucose levels and dilute the bodies electrolytes. Knowing how much water to drink based on your weight and activity level is a good start.

Taking your body weight multiplied by 2,2, giving you the weight in pounds. Then divide it by 2 to get kilograms. Take that total and multiply by 29ml.This is the total ml of filtered water you should be drinking per day. Example: 50kg x 2,2 =110/2 = 55 x 29ml =1,595 litres 

If you are very active, you can add 500ml – 1000ml extra during activity. Water should ideally be sipped gradually throughout your day. Drinking a glass or two at a time will cause your kidneys to flush out your salts and sugars too quickly.

References:

  1. Dietetics and Nutrition https://www.hpcsa.co.za/?contentId=0&menuSubId=10&actionName=Professional%20Boards
  2. BANT. Career options. https://bant.org.uk/career-options/
Ana-Paula Agrela is a nutrition consultant (MSc.) from Cape Town.

MEET THE EXPERT

Ana-Paula Agrela is a nutrition consultant (MSc.) from Cape Town. She helps clients make healthier food choices and lifestyle habits through online group education programmes and private consultations. For more information, you can visit her website Visit anaatnutrition4you.com

Header image by FreePik
Go to the AtoZ of Healthy Eating
meal planning

Meal planning 101

Posted on by
Share

Planning meals ahead of time can make life easier and healthier. But don’t stress if the idea of meal planning overwhelms you; Jessica Pieterse shares a few tricks to get you going.

You may have seen professionals posting meal plans on social media and thought that they are very unrealistic. However, anyone can become a meal-planning champion with everyday foods, even if you have a busy lifestyle.

  • Look at your calendar

Check your schedule to see what upcoming social events, work commitments or other ad hoc obligations you may have. Do any of these involve food that is already catered by someone else? Will these situations influence meal choices or times?

  • Write a menu

You don’t need to write a restaurant menu though, just a “list of meals” menu.

Write the list of meals according to what your calendar looks like.

Thinking ahead about what meals you will eat will guide your grocery shop, avoid wastage of food not eaten, optimise preparation time and save time.

You can plan a particular meal for a specific day or compile a rough framework of 5-7 meals. As the week goes along, you can decide what meal suits you on that day.

  • Build a repertoire

Make a list of meals you know how to make. It will be faster to draw up your weekly meal plans if you have a more extensive list to get ideas from. Add to your repertoire list as you find new meal ideas.

  • Shop wisely

Use times on a weekend, like a Sunday afternoon, when family commitments may be less, then grocery shop for the week. Sunday shopping may also allow you to leave the kids with your partner to get shopping done quicker.

Use the gift of technology and shop online. This will save time and is a very convenient option for making meal planning more attainable.

Check your freezer and pantry before you shop to use what you already have and save a few pennies.

  • Share the labour

If you have a Jamie Oliver moment and you want to make your own meatballs from scratch, then enjoy the cooking. However, for most days make your life easier by buying foods where the shop has taken some of the prep away from you. Buy peeled and chopped vegetable packs, buy broken-down meat pieces, etc.

  • Cook in bulk

Besides using the quieter moments in your week to grocery shop, use these times to bulk cook. Set aside 1-2 hours and take your kitchen by storm. Have multiple things on the go. Food cooking in the microwave, stove and oven. Storing already prepped or cooked food in the fridge can help you stick to your meal planning for the week.

  • The layover method

If you make unhealthy food choices because you often arrive home late in the evening, try the layover method. The layover method is when you refrigerate the meal you’ve cooked tonight for eating tomorrow night and eat tonight what you made yesterday. This leapfrog approach allows you to come home to a healthy homemade meal that you can eat straight away without being tempted to veer from your meal planning.

  • Freeze meals

Buy food in larger quantities, cook the meal in bulk and freeze a portion. The time spent cooking is not that much longer when you cook in bulk and then you can have a freezer meal ready without any cooking needed at a later stage. Doing this regularly will mean you won’t need to cook every night and will have a set freezer meal weekly in your meal plan.

  • Eat a balanced meal

Meal planning in itself is a great step to being healthier. You can bump it up a notch by trying to plan meals that are healthy and balanced. Aim for your meal to consist of the following healthy options:

  • Lean proteins like chicken, fish, legumes, cottage cheese, etc.
  • High fibre starches like brown rice, barley, spelt, millet, quinoa, baby potatoes, sweet potatoes with skin, legumes (beans, chickpeas, lentils), fibre crackers, etc.
  • Vegetables in large portions and in a variety of colours.
  • Healthy fats like nuts, seeds, nut butters, olives, olive oils and avocado.

MEET THE EXPERT

Jessica Pieterse is a registered dietitian and owner of Dish Up Dietitians. She practices in Edenvale, Johannesburg and has a special interest in women’s health and gut health.

Header image by FreePik
Go to the AtoZ of Healthy Eating
Pancakes

Suganon Xylitol Churro Pancakes

Posted on by
Share

Try these low-carb pancakes made with sugar-free Suganon Xylitol.

Ingredients

  • 1 Âœ cups flour
  • 1 Âœ tsp. baking powder
  • 2 tbsp. Suganon Xylitol sweetener
  • 1 tsp. cinnamon powder
  • 2 tbsp. vegetable oil
  • 1 Âœ cups milk
  • 1 egg

Coating

  • Âœ cup Suganon Xylitol sweetener
  • 3 tsp. cinnamon powder
  • ÂŒ cup melted butter

Method

  1. In a medium sized bowl, whisk together flour, baking powder, cinnamon powder and Suganon Xylitol sweetener.
  2. Add in milk, egg and vegetable oil and whisk until combined.
  3. Once combined, set aside and warm a skillet or pan with butter or coconut oil.
  4. Fry your pancakes until both sides are golden brown.
  5. When the pancakes are done, combine the Suganon Xylitol sweetener and cinnamon powder.
  6. Brush both sides of the pancakes with the melted butter, and then coat in the Suganon cinnamon powder.
  7. Once they are all done, enjoy warm.

Suganon is a range of great tasting sugar alternatives to help you maintain a healthier lifestyle.

For references visit www.shapesuganon.co.za/references

Adcock Ingram Healthcare (Pty) Ltd. Reg. no. 2007/019928/07. Private Bag X69, Bryanston, 2021, 1 New Road, Erand Gardens, Midrand. www.adcock.com
Customer Care: 0860ADCOCK/232625
2021110510165219

Elixirmune Gut Guard

Elixirmune Gut Guard: For Great Gut Health

Posted on by
Share

Did you know that 70% of disease and illness starts in the gut (the second brain as it’s commonly known)? The good news though is that Elixirmune Gut Guard can help you have great gut health.

 “All disease begins in the gut” is a quote attributed to the Ancient Greek physician Hippocrates nearly 2 500 years ago. Well, he wasn’t far off, every time you eat or drink or expose yourself to chemicals and hormones, you are either feeding disease or fighting it.

A healthy gut is therefore crucial for a healthier and happier you. The unbelievable intricacy of the gut and its value to overall health has always been of great importance to the medical research community. Many studies have established links between gut health and the immune system, mood, endocrine diseases, metabolic diseases, and even acne-related problems.

An antibiotic is a medication used to fight bacterial infections. They are also known as antibacterials. They treat infections and disease by killing or reducing the growth of bacteria. An interesting fact is that many modern-day antibiotics are made using soil-based bacteria. For instance, penicillin came from penicillium, a fungus found in soil.

The wonders of Elixirmune Gut Guard

Elixirmune Gut Guard is a liquid, soil-based bacteria probiotic (SBO) that is nature’s version of a potent natural antibiotic. It’s a 100% natural and organic immunity building and balancing health supplement that is a unique blend of over 40 naturally occurring soil-based probiotic strains. These strains are rich in the perfect ratio of fulvic and humic acid required by the human body.

The natural medicinal and anti-microbial properties of these soil-based organic elements are well-documented in helping to bolster your body’s immunity defence to shield against illness and infection.

The scientific methods and processes used to cultivate the probiotic strains from pristine virgin soil, combined with the artisanal bio-fermentation process used to blend the Elixirmune formulation, are part of the proprietary secret recipe formula that creates a product which produces incredible results even with the most chronic ailments.

What makes Elixirmune Gut Guard so effective is the ability to eliminate Eskape, a group of bacteria that causes most disease and illness, and that are largely antibiotic resistant.

Elixirmune Gut Guard is a powerful natural alternative to more traditional medication that helps fight bacterial, fungal, and viral infections. It’s a potent immune booster that creates the ‘good’ bacteria you need in your gut to fight the ‘bad’ bacteria that cause illness and disease. It’s highly effective in alleviating gut related conditions, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), small intestinal bacterial overgrowth (SIBO), fibromyalgia, and leaky gut syndromes well as certain autoimmune conditions, and metabolic disorders, such as Type 2 diabetes.

How to use it

You can take it orally, use topically, inhale through a nebuliser, or even use as a face wash for chronic cases of acne and other skin conditions.

Elixirmune Gut Guard is also completely vegan and organic, travel friendly, and needs no refrigeration.

Over and over, nature has shown that she knows what’s best for you. Elixirmune Gut Guard is hand-crafted in Cape Town, South Africa.

This should not be taken as medical advice or replace the consult of a healthcare professional.

For more info:

Email: feelgreat@elixirmune.com   |   Web: www.elixirmune.com   |   Contact: 082 706 9481

Follow us on Instagram   |   Like us on Facebook

10 reasons to invest in diabetic socks

Posted on by
Share

Exclusive offer for Diabetes SA

Keen to try a pair of Sock Doctor’s better-for-you socks?

Head to sockdoctor.co.za

Their Mohair Medi Socks are designed specifically to aid in the therapeutic support for symptoms of diabetes, circulatory problems, Raynaud’s syndrome and sweaty feet. Find them here.

Use the code: GREATSOCKS for 20% off any website purchase.

Sock Doctor delves into the reasons why good foot care is important and what makes their diabetic socks so worth the investment.

Diabetes and foot care: what you need to know

Simply put, over time high blood glucose levels experienced by those with diabetes can damage blood vessels and nerves. When this happens in the feet, the result can be a numbness or loss of feeling that makes it easy for any cut, blister or infection to go unnoticed. Pair this with a reduction in circulation (common for those with diabetes), and it can take a long time for any wound to heal. This means that preventative foot care is important.

Socks designed with diabetes in mind

The Mohair Socks from Sock Doctor are made with a combination of mohair and bamboo and are endorsed by Diabetes South Africa. Below are 10 reasons why they are worth the investment (and podiatrists agree too).

1. No ‘elastic bite’

If you have diabetes, you need socks with a non-restrictive top to prevent Ê»elastic biteÊŒ. You don’t want anything that impedes circulation.

2. Will always stay in place.

A high tab on the heel (for a short sock) or a super soft graduated fit (for a longer sock) are brilliant features of diabetic sock design since they see socks stay in place and result in less chafe and blisters.

3. Maximum breathability (and your feet won’t smell!)

The bamboo properties of Sock Doctor’s range allow for extra breathability so you can say goodbye to sweaty feet. The natural breathability and smooth fibres of mohair and bamboo also prevent the build-up of bacteria and keep your feet odour-free.

4. No rough and uncomfortable seams

Seams are important since a raised seam can cause friction and blisters. You don’t need to worry about this with Sock Doctor’s range.

5. Your feet will be fully cushioned

A fully cushioned mohair foot offers maximum moisture absorption and protection (and huge comfort factor, too).

6. Minimise the chances of chafe

The smooth fibres and quick drying properties of mohair help to reduce chafing and prevent blisters.

7. Your feet will stay dry

The capillary nature of mohair means that it has natural wickability and absorbs moisture quickly, so your feet will always be dry (and this is one of the easiest and best ways to look after your feet).

8. Less risk of fungal infection

Bamboo has an inherent antibacterial agent, called bamboo kun, that helps prevent fungal infections and is completely hypoallergenic.

 9. Your feet will never be too hot or cold

The breathability and insulating properties of both mohair and bamboo keep your feet cool in summer and warm in winter.

10. You’ll be wearing the most comfortable socks

Bamboo is naturally silky soft on the skin and incredibly comfortable to wear. Pair this with a cushioned sole, no tight elastic or hard seams, and you’ll be investing in the most comfortable socks you’ve ever worn.

WHAT THE EXPERTS SAY

“Many sock brands claim to have the best diabetic socks, but having tried various other brands, I have found that the Mohair Sock Doctor socks truly do what they claim to do –keeping the feet dry, fungus-free with a non-restrictive top band. Thank you for a great product.” – Neil van der Merwe, Orthotist Prosthetist, Mobility Assist.

 

“We assist numerous patients with problematic feet, these patients need special attention and care when it comes to their feet. We have received excellent feedback from our patients. These socks are comfortable, suitable for our diabetic patients and it doesn’t hurt that these socks come in a variety of prints and colours.” – OP Active



Offer valid until 31st March 2022.

ORDER A PAIR!

Interested? Browse the full range at sockdoctor.co.za

advocacy

Diabetes activism and COVID-19: a partnership carrying on regardless

Posted on by
Share

We get updated on the great strides The South African Non-Communicable Diseases Alliance and Diabetes South Africa are making in advocacy.

Fact:  Diabetes is the leading cause of death of SA women – and COVID-19 won’t change that.

Diabetes and COVID-19

Diabetes South Africa (DSA) is a founding member of The South African Non-Communicable Diseases Alliance (SANCDA) but our association stretches back to 2006 to an umbrella health NGO advocacy forum. Through all of the COVID-19 lockdown, SANCDA and DSA continues an essential partnership. Why do we carry on regardless?

We, the people living with diabetes, want access to quality prevention and care. Diabetes, along with many other non-communicable diseases (NCDs), must be prioritised in South Africa. Now more than ever.

What does priority look like? People with diabetes get the needed care without a run-around. Treatment and prevention are taken seriously just as HIV, TB and other communicable conditions are. It means that government takes diabetes and NCD care seriously and puts it at the top of the political hit list without platitudes.

The positive spin-off of the COVID-19 pandemic, if possible, is that, at last, there is recognition of the global neglect of diabetes and other NCDs.

The SANCDA and DSA didn’t just wake up during COVID-19 to these existing problems. Our partnership goes back to 2013, and right from the start, we have demanded fairer and better health services for diabetes and NCDs.

Health and related services must be at the same level (equitable) when benchmarked against those provided for HIV and TB, etc. In all ways.

Diabetes and NCDs policy activism

Our policy demands focus on public sector services where the majority of South Africans receive care. Or not, as the case may be. We engage with relevant and willing stakeholders who are open about their interests and ready to roll up their sleeves to work. Not only is there little or no money for NCDs in the public sector, but the policies that allow for spending are poor and unimplemented.

Unceasingly we hold government at all levels to account for equitable NCDs policy and service delivery. It is not just about “fighting” for rights but also about collaboration and co-production.

Without a doubt, the longest-running example of policy advocacy is the national government’s NCDs National Strategic Plan. After eight long years, its approval is imminent.

During those lonely years, we were often on the outside looking in. In the final phase, the SANCDA was the sole representative of the “people” and civil society giving hundreds of hours of work to get a more equitable deal for NCDs and diabetes. The difference now is that 100 of our “besties” are on the same page, like-minded individuals and organisations.

NCDs – a human rights case

The neglect of diabetes and other NCDs didn’t start with the pandemic. What changed is that, at last, there is recognition for the vulnerability of people living with NCDs. And it is no different from the status afforded people living with HIV.

We followed the steps taken by the HIV activists, holding the government accountable for our constitutional rights. In December 2020, the South African Human Rights Commission officially accepted our complaint against the SA government for “policy” neglect. Our complaint is that The National Development Plan does not consider NCDs a priority, unlike HIV, and this is an inequity to people living with NCDs, including diabetes.

Diabetes helpline during COVID-19

COVID-19 made it clear that people with NCDs, including obesity, are at significant risk of severe complications and death. Hard lockdowns created additional challenges of getting medication, travel and even food.

Early in the pandemic, together with DSA and the National Department of Health, we started a telephone and message service. Its only purpose was to assist people with diabetes to stay healthy. We reconned that simple interventions could do that.

The service is simple, allowing for low levels of technology and encouraging those with limited data access. So, this is how it works: A person sends a message, often as simple as “Hi”. And so, a conversation starts, allowing for information to be shared. The individual’s needs are often clarified over several texts and days, all the while sending information about COVID-19, vaccinations, nutrition, and medicines.

Approximately 10% of the more complex clinical cases are referred on to a diabetes nurse specialist for in-depth interviews and more extended discussion. It could involve changes to meds (including insulin) and perhaps referral to health facilities. The person’s consent is needed for any referral.

Our interventions and solutions uses our vast network of partners, including DSA, all levels of government, other NGOs and caring individuals in society. It takes a community of caring people to run this service. Of course, all of this was backed by years of experience and tested relationships. That is what it is all about.

 

For more info, visit SANCDA

 

 

Dr Vicki Pinkney-Atkinson PhD, RN, Director, SA NCDs Alliance. Person living with diabetes and other NCDs.

MEET THE EXPERT

Dr Vicki Pinkney-Atkinson PhD, RN, Director, SANCDA. Person living with diabetes and other NCDs.

Sr Razana Allie, RN, Individual SANCDA member and diabetes nurse specialist.

MEET THE EXPERT

 

Sr Razana Allie, RN, Individual SANCDA member and diabetes nurse specialist.