Diabetes, a Rollercoaster Ride
by Eva Dunn

At 18, I could not gain weight to save my life. I really tried, especially for the Miss Rancho Cordova Beauty contest, as I was a bit underweight at 90 pounds. When I had my babies after the age of 25, my metabolism changed dramatically and it was difficult to lose the weight after each birth.

Twenty years later found me sixty pounds overweight and still struggling to gain control. Then, suddenly, I was losing weight without even trying. It just seemed to melt off no matter what I ate. I was so excited that I did not notice that I was incredibly thirsty most of the time, that I had strong urges to urinate often, or that I was extremely exhausted most days. Weeks later, I was diagnosed with Type II Diabetes. I walked into a doctor's office for treatment for a stomach ache, and left with diabetes. He stepped into the full waiting room and asked me in front of everyone, "Oh, by the way, did you know you have diabetes? I just checked your blood work"

It stunned me, it was like time stopped, world stopped spinning, everyone was in slow mo, staring at me. Diabetes! It sounded like a death sentence. Diabetes is a chronic condition in which the body produces too little insulin or can't use available insulin efficiently. Insulin is a hormone vital to helping the body use digested food for growth and energy. More people die every year from diabetes than from Cancer and AIDS combined. Untreated, diabetes can cause long-term complications that affect almost every part of the body. Diabetes ran in my family; my father, my aunt and my grandmother had it.

This news stunned me into self-denial for almost four years, and I ignored my illness. My emotions ran from disbelief to fear, to anger and then fell deep into self pity, a roller coaster ride that was out of control. There were no miracles or instant cures; I finally had to make a conscious decision to address and manage my chronic illness, to be proactive in my day-to-day management of diabetes. Before that decision came, I consumed sugary foods and high-carb foods to appease my depression, serving myself huge food portions at each meal, drinking a minimum of a 6-pack of Pepsi daily. Who knows how much damage I did to my body during that time, to my organs--damage that will play out in the next decade or so.

Heredity and lifestyle factors such as lack of exercise, a poor diet, and stress played heavily to initiate Type II diabetes in my life. I was constantly tired, and unable to accomplish what I once could; this forced me to give up healthy, recreational activities like dancing, hiking, and gardening. I wallowed in self pity and fed it. By December 2001, I was off work on disability leave, first for blood clots, and then for angina, in deep depression and in so much pain that I could hardly sleep at night. I was now on regular insulin, a rotation of several diabetic medications, and NPH insulin at night, all to try to regulate my high blood sugars. Their side effects also included weight gain, headaches, and severe gastro distress.

They did their job; my blood sugar levels went from 450 to 280, although still high. I was put on antidepressants; now I was taking a total of eight medications, including one for elevated blood pressure, Zantac for my stomach distress, and ocular eye drops to decrease the eye pressure (diabetes can cause Glaucoma). I was now confined to a wheelchair, as the numbness in my toes caused me to stumble and fall often. It was at this point that I was sick and tired of being so sick and tired and of all the pain. I wanted to improve my

health as much as possible and so I started by taking myself off the anti-depression medication that made it difficult to function at all. I also needed to understand this disease, so I started researching diabetes online--reading about carbohydrates, fat, sodium, sugar, and protein content of foods and how they affected my body as a diabetic. Diabetes is different for each person and its treatment will be different. To be a good manager of your own health, you need to com-municate with your doctor and together work towards better health and successfully manage your diabetes.

I started pool exercises. It was very difficult at first, but I was amazed at how fast the swelling in my legs was reduced, and I had more energy. I started to attend support groups offered by the hospital, classes I had spurned before. From anger management and learning about foods and their effect on our bodies to cholesterol classes, I went to all of them. I had been living for almost two years with my blood sugars at 250 daily; the normal level was 100-125 daily. I joined an online study group on Chronic Long term Illness that the Stanford University held. I worked hard, fitting in a diet regime that I could live with.

There is so much to learn about healthy eating, because much of what we eat is not natural, but processed. I learned about the glycemic index of foods to manage my blood sugars, to find and use community resources, and to talk openly about my illness with family and friends, drawing upon the best support group I could possibly have. Managing my blood sugars through proper eating habits resulted in a drop in my total cholesterol from 238 mg/dl to 193 mg/dl and the LDL went from 161 mg/dl to 103 mg/dl within one month.

We need to make informed decisions about the foods we eat, the foods we feed our families, the food our children eat at school, even the food our teenagers buy from vending machines. Involve your children in meal planning activities; cook at home as opposed to eating out so often. Remember that calories are not everything--saturated fats, trans fats, sodium, and sugar--all matter. We have to stop the generational crossing of chronic illness due to diet and lifestyle. Health is a gift. Start a new legacy in your family, one of wellness and health. Back to Top

Wraps for Backs

People with lower back pain may want to reach for a heat wrap rather than ibuprofen or acetaminophen, especially if they're seeking long-lasting relief. The heat wrap eased pain for more than 48 hours in a recent study, providing 33 percent more relief than ibuprofen and 52 percent more than acetaminophen.

The heat also increased muscle relaxation and trunk flexibility in the lower back, while ibuprofen and acetaminophen did neither. Unlike ice, which is generally used to reduce inflammation, heat improves blood flow, loosening up the muscles and easing aches. Hot pads or baths may also offer benefits, but heat wraps allow people to go about their normal activities while being treated--a key element for reducing pain. Back to Top

Fish

Vitamin D is produced by the body when it is exposed to sunlight and a deficiency of it over the winter months is thought to be one of the causes of SAD (seasonal affective disorder). Found in especially high levels in fish, vitamin D might help relieve mood disorders by increasing the amount of serotonin - one of the neurotransmitters responsible for the 'feel good factor' - in the brain.

We should be eating at least two portions of fish a week including one of oily fish, source for omega3. Most people aren't eating enough fish. Fish and shellfish are rich in protein and minerals, and oily fish is rich in omega3 fatty acids. It's an excellent source of protein and it contains essential vitamins and minerals, such as selenium and iodine. Shellfish contain similar nutrients to white fish and similar amounts of omega3.

Parents often ask what is the best way to measure a child’s temperature when a fever is suspected. What kind of thermometer should I use? Is a rectal thermometer better than an oral one? Which is more accurate? In most cases the main factor that will determine what type of thermometer to use is the child’s age. There are five types of thermometers to choose from. Rectal, oral, ear, temporal, and auxiliary thermometers are all available at your local drugstore.

Generally, a rectal thermometer is only recommended for infants under 3 months, when accurate readings are more crucial. If the child is old enough to keep an oral thermometer under their tongue with their mouth closed for 30 seconds, then this less invasive route is adequate. Kids who are older then 3 months but can’t keep the oral thermometer in their mouth may find a pacifier thermometer easier to use.

Ear and temporal thermometers are useful when it’s not practical to get an oral temperature. However, these types of thermometers are much more expensive. Note that ear thermometers shouldn’t be used in kids that have excessive earwax or an ear infection. A temporal thermometer is another option that uses infrared technology to read temperature by scanning the forehead. Auxiliary or armpit thermometers are the easiest to use, but are the least accurate. They’re usually 1 to 1.5¬¬¬oF lower than a rectal thermometer. These thermometers are recommended only to "screen" for fever. If a temperature reads over 99¬¬¬oF, confirm the reading with a more accurate method. Although there are several types of thermometers to choose from, to achieve the most reliable and accurate temperature, a rectal thermometer is recommended. Temporal or ear thermometers are just as accurate but cost a lot more. The most accurate and cost efficient method to measure a child’s temperature is with an oral thermometer. Just realize that with an oral thermometer, its reading is usually 0.5 to 1.0¬¬¬oF lower than rectal thermometers.
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Elder Abuse
By Eva Dunn

Elder abuse is often defined as "...a single, or repeated act, or lack of appropriate action, occurring within any relationship where there is an expectation of trust which causes harm or distress to an older person". It has, at its core, the concept that such abuse is defined by the 'expectation of trust' of the older person toward their abuser.

Consequently, it excludes more general criminal activity where 'muggings' happen in the street or 'distraction burglary' where one distracts an older person at their doorstep while another enters the property to steal. In 2006 the United Nations designated June 15 as World Elder Abuse Awareness Day (WEAAD) and an in-creasing number of events are held across the globe on this day to raise awareness of elder abuse, and highlight ways to challenge such abuse. Although there are differences based upon history, culture, economic strength and societal perceptions of older people within nations themselves, the common de-nominator is the use of power and control by one individual to affect the well-being and status of another, older, individual.

Most elder abuse occurs in the elder's home, and the abuser is usually a family member. Most commonly, they are spouses or partners of elders, or the adult children of elders. Abusers can be men or women; men ages thirty-six to fifty are the most common abusers. Actually, anyone associated with an elder may abuse them: friends, relatives, doctors, lawyers, bankers, accountants, clergy, caregivers, or strangers. The abuse can be physical: e.g. hitting, punching, slapping, burning, pushing, kicking, restraining, false imprisonment/confinement, or giving too much medication or the wrong medication; it can be psychological: e.g. shouting, swearing, frightening, blaming, ridiculing, constantly criticizing, ignoring or humiliating a person.

A common theme is identifying something that matters to an older person and then using it to coerce an older person into a particular action; financial: illegal or unauthorized use of a person’s property, money, pension book or other valuables, even a will change. Abuse can be sexual: e.g. forcing a person to take part in any sexual activity without his or her consent; neglect: e.g. depriving a person of food, heat, clothing or comfort or essential medication. If you are a victim of elder abuse or know of someone who has been or is being victimized, it's important to report such crimes. Help is available. And laws protect those reporting suspected cases of abuse. In an emergency, call 911 or the local police. State long-term care ombudsman investigate reports of abuse in nursing homes and other residential care facilities and in most states, state attorneys general (AG) investigate and prosecute patient abuse or neglect.

The number of elderly people who are abused by their caregivers is unknown, although abuse rates of 2 to 4 percent have been reported. While the victims of "granny battering" are reluctant to discuss the abuse, research has shown that caregivers are often willing to talk about the problems they encounter in providing care for an elderly relative. Homer and Gilleard conducted a study to determine the prevalence of abuse in elderly patients. Caregivers (45 percent) admitted that they had in some way abused the elderly person receiving their care. Verbal abuse was the most frequently reported form of abuse; verbal abuse was three times more common than physical abuse or neglect. Patients reported much lower rates of abuse. Some caregivers reported that they had been the target of abuse.

If you are an elder who is being abused, neglected, or exploited, tell at least one person, your doctor, a friend, or a family member you trust. You can also call Eldercare Locator at 1-800-677-1116, Mon thru Fri, 9 am to 8 pm, Eastern Time. If an elder is in danger now, call 911 or your local police or hospital emergency room number. Do the following to prevent your own elder abuse: Plan for your own financial future with a trusted person or persons.

Make sure that your finances are in order: beneficiaries of insurance policies and IRAs; durable power of attorney; your will; a living will for healthcare instructions; any trusts you wish to create; titles to your assets, and so on. Be socially active and avoid social isolation, which can make you vulnerable to elder abuse. Keep in touch with family and friends. If you live in a long-term-care facility and have no one close to you who can speak up for you, contact your state's Long-Term-Care Ombudsman, who can be an advocate for you.

Resources for more info: www.preventelderabuse.org www.aarp.org More help at: www.eldercare.gov 

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Milk fortified with vitamin D. This is a great idea—especially for older adults whose bodies aren't as efficient at making vitamin D from sunshine. The added D is also helpful for people who live in harsher climates and can't get enough of the nutrient from exposure to sunlight.
Eggs fortified with omega-3s (DHA). These come from chickens that were fed a diet designed to boost the omega-3s in their eggs. Omega-3s may help reduce the risk of coronary heart disease, help improve brain function, prevent cancer, boost health of unborn babies and ease arthritis pain. These eggs are a good choice, especially if you're not getting the omega-3 fat DHA from other foods such as fatty fish.
Fortified soy milk. This nondairy drink is a great choice for vegetarians or people who are lactose intolerant. It's often enhanced with calcium, vitamin D and vitamin B12, and sometimes with omega-3 fatty acids.
Fortified orange juice. "Orange juice is a healthy choice to begin with," says Somer. Today, you can find brands that contain heart-healthy plant sterols, bone-building calcium and vitamin D and antioxidants.

FENCING

Fencing is one of the oldest competitive sports in history. Did you know that the National Institute of Health has a Fencing Club? Most people think of the adventure and romance of fencing; however, the sport offers an array of benefits to long-term health and has been known to create a speedy derriere lift (1 inch loss in 2 weeks). Even though it's a fast-paced activity that gets the heart pumping and oxygen flowing, providing optimum health and longevity, it is also lots of fun. Fencing increases stamina, lowers cholesterol, strengthens heart and lungs, increases immune function, and decreases risk of heart disease. Fencing also reduces stress.

A bonus: fencing burns calories, helping one to lose weight and tones and defines the body. With its precise maneuvers, fencing also helps develop muscle strength, flexibility, and coordination. After a warm-up, bowing, parrying, advancing, retreating, and lunges across the room for 45 minutes, rears held taut in a strenuous workout, the body becomes flexible and strong. In fencing, as in a martial art, power and precision go hand in hand. Fencing is a workout for the mind also, requiring extreme mental discipline which aids in preventing degenerative diseases of the brain. Another bonus, fencing is a social interaction activity with continuing support from other members; in the process, making great women warrior friends.

Whey Better Coffee

A coffee fix that is Whey better for you! Coffee drinks are popular, and evidence shows some unique health benefits. But the real downside is the added calories and fat. Bolthouse Farms has developed coffee with a protein boost. Perfectly Protein beverages: Mocha Cappuccino or Hazelnut Latte, 10 grams of whey protein per serving and 7 or more vitamins and minerals. www.bolthouse.com

A new study published in Nutrition Journal suggests that walnuts, rich in alpha-linolenic acid (ALA), an essential omega-3 fatty acid, help the human skeletal system by decreasing the breakdown of bone. Conducted by Penn State researchers, the study is the first human study evaluating the effect of plant-based sources of omega-3 fatty acids (ALA) on bone health. The results suggest higher consumption of ALA leads to a reduction in bone turnover. Walnuts are unique as one as one of the most nutrient-dense whole food sources of ALA. Numerous studies have already suggested that omega-3s reduce inflammation, heart and vascular disease risk, decrease insulin resistance, assist with weight management and may be beneficial in brain function. Ten million men and women in the U.S. are estimated to have the bone-deteriorating disease osteoporosis, according to the National Osteoporosis Foundation.

Island Treasure

Crabtree & Evelyn's 'India Hicks Island Living Spider Lily' body cream is deliciously rich, infused with olive and grape seed oils. Ice your shoulders for sweet scents of spider lily, jasmine, and orange blossoms. You will think you are on an island vacation. Nourishing and delectable, this will make a great Christmas gift, or just for you!

FORGET THE SALT

The more sodium in your diet, the more bloating in your belly. The American Heart Association estimates that you can cut your salt intake by 30 percent simply by putting your saltshaker out of reach. Worried that your food will taste bland? Garnish with herbs, spices, and citrus juices instead. Back to Top
 

*Keep Moving - dancing, gardening, tai chi, yoga.

*Optimism- best tool for staying fresh and youthful.

*Eat a diet rich in Antioxidants. If you are older, add Folic Acid which protects against heart disease. Selenium is a powerful mineral, it fights cancer and regulates mental functioning.

*Eat less; studies on animals show when they eat less, it increases their lifespan by 50%. Eat slowly, stop when first full. You can easily consume 5,000 calories on the run before your stomach signals the brain it is full.

*Vitamin E minimizes fine lines under the eye area.

*Keep your brain active with word puzzles, writing, learning new things, take a class.

*Reduce your sugar intake, it saps your body of energy making you feel sluggish.

*Get more sleep; 2 appetite-regulating hormones that are altered in sleep-deprived subjects who slept fewer than 4 hrs each night cause weight gain.

*Reduce Stress; determine to relax, don't let traffic irritants like slow drivers, or rude drivers affect you.

*Meditation: Allow personal time to just be; foster Gratitude.

*Care for your body, mind, and spirit. Make lifestyle changes to live a healthier, happier life, and a long one too.

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Strength Training, is it for you?
By Eva Dunn

I have been intrigued lately by the articles and testimonies of women in fitness magazines who have discovered free weights for conditioning, and strength improvement. They have reduced knee pain, neck and back pain, and gained new energy. Resistance training has helped keep cholesterol and weight levels in check, lowered blood pressure and strengthened bones. Women become more mobile, active and without the lower back pain they had been used to. This coming from just 2 weekly commitments.

As you know, I have determined this year to be a 'health quest', despite my chronic illnesses, and it has begun well. My doctor has me on a new medication and for the first time in 8 years, I do not take regular insulin before each meal. Is that exciting or what! This means the weight I have gained from insulin will be lost, as I adhere to a low glycemic diet, which is always a healthy way to eat, and continue exercising portion control. I am so excited.

So reading about these women who are lifting free weights and garnering wellness benefits, I decided to look into this. There is much information on the internet, several sites and they all agree that women benefit tremendously from strength training. Strength training creates strong ligaments and tendons, which serve to support our joints and decrease the likelihood of injury from other activities. Bone density increases dramatically, reducing our risk of osteoporosis.

Strength training enhances quality of life, as it enables us to better perform daily activities that require lifting, pushing and pulling. The physical and spiritual benefits of strength training are myriad, and when realized, the goal no longer becomes a "hard body", but the confidence and control that strength training teaches us.

Women further benefit from strength training because of the increase in resting metabolism created by strength training. Because of this increase, women who are trying to reduce body fat will do so more easily. When done sufficiently and consistently, strength training increases muscle fiber size. Once muscle fibers enlarge, they consume more energy - which boosts our metabolisms. For women of middle age, this is particularly important. Strength training can help them avoid that predicable metabolic sluggishness that often occurs at that stage in life. Thus, the true secret to keeping middle age pounds off is not to eat less, but to strength train more!

Strength training need not be complex or overly time consuming. It can fit easily into any woman’s lifestyle, since it requires minimal equipment and time. Free weights, weight training machines, rubber tubing or your own bodyweight will all enhance muscular strength and endurance with as little as 20 minutes to one half hour a day of training. All major muscle groups need to be worked to avoid muscular and postural imbalances. It is recommended that you choose a weight or load that produces muscle fatigue somewhere between 8-12 repetitions of an exercise for the upper body, and 12-15 repetitions for the lower body. Most current research recommends 1-3 sets per muscle group, depending on your goals and current fitness level. (A set is equal to the number of repetitions (8-12 or 12-15) you are currently able to do safely and with correct posture.)

Because each body type responds differently to exercise, it is recommended that you seek professional advise on how to create a weight training program that best suits your body type, goals, and fitness level.
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Commit to a Healthier Lifestyle in 2007

We’ve all heard how a lifestyle that includes a healthy diet and regular exercise can fight disease, slow the aging process, boost your mood and help keep you at an optimal weight. "The mouth and the rest of the body are so inter-connected," said Dr. Scott Navarro, D.D.S., a national oral health advisor for Delta Dental Plans Association. "What’s good for one is good for the other."

Researchers have found that people who had good eating habits, engaged in regular exercise and maintained a normal weight were 40 percent less likely to develop periodontis – the most severe form of gum disease – than those who maintained none of these behaviors. (i) Gum disease at any stage can lead to serious oral health problems, including painful inflammation and even tooth loss. The minerals and vitamins found in many healthy foods can also support oral health. The calcium found in dairy products and green, leafy vegetables helps strengthen jawbones and teeth. Antioxidants in fruits, vegetables, legumes and nuts can protect teeth and gums by strengthening immunity and fighting inflammation. Fresh cranberries have been found to interrupt the bonding of oral bacteria before they can form damaging plaque on teeth.
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Informative, Accessible, Empowering

JACKSON, CA (September 13, 2006) – The Patient Channel is now available at Sutter Amador Hospital. This 24-hour patient education TV channel provides topical, network-quality programming delivered to hospital patient rooms and waiting rooms. The goal of the channel is to educate patients and their families to increase their awareness of medical issues, encourage informed communication with health care providers, improve the ability to make informed decisions, and promote a sense of empowerment during the times when accurate information is most needed.

Carbohydrates Matter!

Avoiding some foods that are high in sugar like milk or fruit, would deprive you of vitamins, minerals, or fiber that can be helpful for blood sugar control, as well as overall health. When choosing any carbohydrates, opt for those with plenty of fiber and little processing. Do not focus on any one food or nutrient, but have a diet that includes lean proteins, heart-healthy fats, and a variety of carbohydrates. Whole grains, fruits, vegetables, and low-fat dairy products are great sources of carbohydrates that can play a role in a healthy diet, whether you are managing blood sugars or interested in making healthful food choices. Oranges, apples and lettuce all contain Calcium d-glurate, which can enhance liver enzymes so they are better able to block carcinogens. Fruits and vegetables are also a good source of fiber as are beans, wheat bran, and other whole grains. Studies have associated them with a reduced risk for breast cancer.
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Potaner All Fruit Strawberry--This fruit and fruit juice sweetened spread has an explosive strawberry flavor and rich texture with nice chunks of berries. Smucker's Low Sugar Strawberry Preserves--a smooth, vibrant color with appealing texture, it has a nice fruit taste, almost like a real strawberry. Downside is it has 'red 40' to enhance its color. Whole Kids Organic Strawberry spread--delicate and rich strawberry flavor with a good strawberry taste. Lower-sugar jams offer more nutrients, fiber and flavor.
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The Healthy Senior
Q. Do grandparents get more colds than seniors without grandchildren?

I was unable to find any specific data on grandparents and colds. However, the National Institute of Allergy and Infectious Diseases reports that, in families with children in school, the number of colds per child can be as high as 12 a year. NIAID also reports that all people older than 60 average fewer than one cold a year. Put those over-60s in those homes with school children and it doesn’t take a mathematician to figure out that the number of colds in grandparents will jump significantly. Any grandparent will tell you that being around their little treasures has made them sick. My five pre-school grandchildren are generous with all the viruses they get from their friends at day care and play. My personal physician, also a grandfather, says that one of the problems is that these walking Petri dishes come up with new germs older people haven’t developed antibodies for.

Where are these viruses found most often? No, not in the bathroom. The worst room in the house for germs is the kitchen. And the greatest concentration is found in sponges and dishcloths. Laundering a dishcloth doesn’t eliminate germs. And putting a sponge through the dishwasher makes it look clean but doesn’t remove the infection. Instead, moisten the sponge or dishcloth and microwave it for two minutes. Then you'll have safe, germ-free tools to use. These tips will help, but the reality is that you’re going to catch some colds. They’re the price of being a caregiver. It’s the price you paid as a parent. Now you’re having a second chance for all that love...and all those germs. If you have a question, please write to fredcicetti@gmail.com.
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Fairytale Town’s Education and Program Manager, Becca Niles, is happy to continue to provide children with these hands-on learning opportunities stating, "We hope to make the importance of balanced nutrition easy to understand and fun to learn for the children." Workshops are March through October, Tuesday - Friday from 9:30 AM - 2:00 PM and November through December, Thursday - Friday from 10:30 AM - 2:00 PM. This new workshop is made possible by generous contributions from UC Davis Children’s Hospital, General Mills Foundation and Gifts to Share. Workshops are $1 plus the cost of admission. Admission is $2.00 for school groups and $2.75 for non-school groups. Discounts are available to school groups making reservations in advance: Educational workshop, Fairytale Town, 3901 Land Park Drive, Sacramento, CA 95822. For more information, call (916) 264-5233 or visit online at www.fairytaletown.org.
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Try this same technique with fish, pork or thinly sliced pieces of beef (cooking times will vary). Substitute vegetables, sliced or chunks, such as red bell peppers, zucchini, mushrooms, green beans, or potatoes and onions for a delightful side dish. You can even vary the spices and sauces you use; try a zesty, vegetable sauce instead of soy sauce. Have fun creating!
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