What is Diabetes?
Diabetes is a chronic health condition that affects how your body is able to turn food into energy. The food you eat is broken down into sugar (glucose) and released into your bloodstream. As your blood sugar goes up, your pancreas releases insulin. This allows the blood sugar to enter your body’s cells for use as energy. A person with diabetes doesn’t make enough insulin or can’t properly use insulin. There are two main types of diabetes:
- Type 1: occurs when your pancreas doesn’t produce enough insulin. This type of diabetes is usually diagnosed in children, teens and young adults, but it can develop at any age.
- Type 2: occurs when your cells don’t respond normally to insulin, which is known as insulin resistance. Out of the 34 million Americans with diabetes, approximately 90% – 95% of them have Type 2 diabetes.
Diabetes Symptoms
Diabetes symptoms vary depending on how much your blood sugar is elevated. People with Type 2 diabetes may not initially experience any symptoms. However, those with Type 1 diabetes may experience severe symptoms that can develop in a short amount of time. Signs and symptoms of Type 1 and Type 2 diabetes may include excessive thirst, frequent urination, extreme hunger, unexplained weight loss, fatigue, blurred vision, and slow-healing sores.
Addressing Diabetes
To properly manage diabetes, it’s important to do the following:
- Eat healthy. Enjoy a diet rich in fruits, vegetables, lean proteins and whole grains, avoiding foods high in saturated fats and refined carbohydrates.
- Stay physically active. Moving your body lowers your blood sugar level by moving sugar into your cells where it’s used for energy. It’s important to aim for at least 30 minutes of movement a day.
- Manage stressors. Taking time to relax and unplug naturally decreases your cortisol levels. To destress try a relaxing activity, practice gratitude, learn to establish boundaries and/or focus on mindfulness breathwork techniques.
- Consistent sleep. Aim for 7-8 hours of consistent sleep each day with the help of a relaxing bedtime routine, a cool sleep environment and by limiting screen time.
Daylight Saving Time and Your Health
Most of the United States shifts between standard and daylight-saving time (DST) each year in an effort to “save” natural light. Clocks will get set one hour back on Sunday, Nov. 3. Although you may be excited about gaining another hour in your day, DST can wreak havoc on your physical and cognitive health for several days, weeks or even months. The disruption of DST can negatively impact your health. Your internal clock regulates critical processes, including the immune system. Interruptions to the circadian rhythm, your body’s 24-hour biological cycle that regulates wake and sleep, can also impair your focus and judgment. In fact, research revealed that fatal traffic accidents increased by 6% in the week following DST. Fortunately, there are ways to increase your odds of a smooth DST transition. While you may be tempted to use the extra hour to indulge in various activities, health experts recommend using that time for sleep. To help make the DST transition easier, consider going to bed 15-20 minutes early in the days beforehand to help your body get used to the difference. If you have specific health concerns, talk to your doctor.
Help Your Body Adjust to the Time Change
- Exercise in the Morning
- Prioritize sunlight exposure
- Keep a consistent routine
- Remove sleep disturbances
Making the Most of the Season
Fall is a season of transition, making it a good time for building resilience and practicing mindfulness. Trees shed their leaves, and the days grow shorter; this natural process may mirror personal lives, where change is inevitable. Consider the following ways to work with the energy of fall to amplify your mindfulness practice:
- Start each day with an intention. People often set goals and intentions seasonally, making fall the perfect time to refocus your time and energy. Setting intentions can help align your values with your purpose.
- Keep a gratitude journal. Make a daily habit of noting what you’re grateful for during the fall. Reflecting on these moments of gratitude can help you appreciate the season more deeply.
- Practice meditation. Take a moment each day to meditate and practice deep, mindful breathing. This exercise can help you stay grounded and calm during the busyness of the season.
- Cook a seasonal recipe. Savor the seasonal flavors and cook a delicious homemade meal or bake a sweet treat. Fall flavors (e.g., apple, pumpkin, maple, ginger, cinnamon and sage) can add a comforting touch to your cooking.
Practicing Gratitude
In today’s fast-paced world, it’s easy to get caught up in stress and negativity. However, practicing gratitude can be a powerful tool to improve mental health. Gratitude involves recognizing and appreciating life’s positive aspects, which can reduce stress, anxiety and depression. By focusing on what you have rather than what you lack, gratitude helps shift your mindset to a more positive and resilient state.Gratitude encourages you to savor the present moment and acknowledge the good in your life, no matter how small. This positive focus can lead to a more optimistic outlook, better coping skills and stronger relationships. Consider the following gratitude tips:
- Keep a gratitude journal. Each day, write down three things you’re grateful for and reflect on why they’re meaningful to you.
- Express thanks. send a quick text or write a note to someone you appreciate.
- Embrace mindful moments. Pause to appreciate the beauty or the good around you, such as a sunny day or a kind gesture. It can be as simple as taking a few deep breaths and focusing on what you’re thankful for in that moment.
- Try meditation. Focus on the things you’re grateful for and visualize the positive aspects of your life.
- Take a walk. Go for a walk and consciously notice things you’re grateful for in your surroundings. Then, reflect on these observations and how they enhance your life.
Prioritizing Your Emotional Well-being During the Holidays
While the holiday season and end-of-year parties can be full of festive fun, they can also be stressful and take a toll on your emotional well-being. Putting your emotional wellness on the backburner may cause mood changes and feelings of irritability, hopelessness and isolation. Consider the following tips to prioritize your emotional well-being as holiday celebrations pick up:
- Practice healthy habits. Maintaining a consistent sleep schedule and eating a balanced diet will help ensure you have enough physical and mental energy to tackle responsibilities and challenges.
- Stick to a routine. It’s important to keep a daily schedule for work and personal time. Checking items off your to-do list can also help you feel accomplished.
- Decrease caffeine and alcohol use. Although alcohol and caffeine often appear at celebrations, these substances can provoke feelings of depression, anxiety and other mental health challenges.
- Maintain your boundaries. Your calendar may quickly fill up with work, personal and social events. Get comfortable saying “no” and reducing extra activities or tasks so you aren’t overloaded.
- Incorporate positive activities. Get into the habit of caring for yourself and doing activities that make you happy. During a fast-paced month, it’s vital to slow down and prioritize self-care
