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Dear Friend,
Diabetes is serious stuff, but the "medicine" you take for it
doesn't always have to be. For instance, did you know that a spice
that's probably in your kitchen right now can significantly lower
blood sugar? Or that indulging in a relaxing habit on a regular
basis can enhance your physical health as well as your mental
well-being? Now, that's the kind of medicine that's easy to
swallow!
Read on to learn more about these and other ways to get better
control of your blood sugar, including, as always, our featured
recipe. And remember, a positive outlook counts no matter what
your goal, so take five minutes now and try a favorite trick of
mine: Grab a pen and write down at least three things you're
thankful for, then spend a minute or two musing on each one.
You'll be amazed at the effect.
Wishing you good health,
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Neil Wertheimer
Editor-in-Chief
Reader's Digest Health Books |
Spice Is Twice as Nice
Cinnamon does more than lend flavor to apple pie, iced rolls, and
other baked treats: It may also help lower your blood sugar when
you make it part of your daily diet.
Pakistani volunteers took capsules containing either cinnamon or
wheat flour every day for 40 days. After that time, those who took
cinnamon had blood sugar reductions of between 18 and 29 percent.
The study authors think that the spice may be useful in diabetes
by making the body more sensitive to insulin, the hormone that
allows blood sugar to enter cells.
Since cinnamon is nearly calorie-free, the authors suggest that
people who have diabetes regularly sprinkle the spice on their
food. As little as 1/2 teaspoon a day could do the trick.
Want Lower Blood Sugar? Relax!
How's your stress level been lately? You may think that stress is
harmless, but there's mounting evidence that so-called stress
hormones, which trigger the release of extra blood sugar, play a
role not only in the development of diabetes but also in the
course of the disease. On the plus side, if you have diabetes,
learning to cope better with stress can lower your blood sugar
levels significantly. Try these approaches.
- Slow, deep breathing. Take a deep breath, letting your stomach
fully expand, then exhale, pushing out as much air as you can.
Breathe in and out again and relax your muscles as you exhale.
Repeat for up to 20 minutes.
- Progressive muscle relaxation. This involves tensing and then
relaxing targeted muscle groups. Lie down and start with your
feet, then move on to your legs, your abdomen, and so on, tensing
the muscles for 10 seconds before letting all the tension go.
- Rational thinking. When you feel overwhelmed or panicked, force
yourself to view the situation rationally. For instance, ask
yourself what's the worst that can happen, and how likely that
outcome really is.
To Protect Your Kidneys, Watch Your Pressure
About 60 percent of people with type 2 diabetes have high blood
pressure. If you're one of them, make sure the condition is under
control. The reason: High blood pressure contributes not only to
heart disease but also to kidney and eye disease. Drugs called ACE
inhibitors protect the kidneys by relieving pressure that can
damage delicate filtering structures in the organs. In fact, some
studies find that taking ACE inhibitors cuts deaths from diabetic
kidney disease in half. Anything else you do to bring down blood
pressure -- especially giving up cigarettes -- will also benefit
your kidneys.
Supplement Soothes Nerve Pain
If you have pain, cramps, or tingling in the hands or feet from
diabetic neuropathy, even a little bit of relief can make a big
difference, and a supplement called alpha-lipoic acid (ALA) might
just provide it. The powerful antioxidant is thought to block an
enzyme that leads to nerve swelling. It also protects nerve cells
from the effects of free radicals, harmful molecules thought to
play a role in nerve damage.
The body makes small amounts of ALA, but to do battle against
neuropathy, you need a supplement. Some of the best studies have
used injected ALA, but there's evidence that pills can help
neuropathy, too, with suggested doses ranging from 100 to 600
milligrams. Aside from rare allergic reactions such as skin
rashes, few serious safety issues have cropped up with ALA in
30 years of testing and clinical use for neuropathy in Germany.
However, the supplement has been shown to be toxic in animals
with a thiamin deficiency, so it's worth taking a multivitamin
to make sure you're getting enough thiamin.
Best Time to Exercise
When you have diabetes, when is the best time of day to exercise? Only you and your doctor can sort this out, but you may be able to avoid most problems by following these guidelines.
ChangeOne, the revolutionary program that has helped hundreds of thousands of people lose weight safely and effectively, now has a program for people with type 2 diabetes. Try it today!
Turkey Kabobs With Fennel and Red-Pepper Relish
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How do you make the perfect kabobs? Marinate bites of turkey breast in white wine and fresh herbs, then skewer with small onions and grill until golden brown. Get the recipe here. |
You can also try these delicious and diabetes-friendly recipes:
Chickpea and Pita Salad
Chocolate Angel Food Cake
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Download printable newsletter here.
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Each month we will highlight products developed by Reader's
Digest. These offerings will help you meet your goal and STOP
DIABETES IN ITS TRACKS.
Food is such a powerful "medicine" that eating right can prevent and actually reverse the course of type 2 diabetes.
Based on the newest findings about diabetes, health, and diet, this revolutionary cookbook is filled with well-tested recipes your whole family will enjoy. Over 300 creative meals will help you lower blood sugar and control blood sugar swings without sacrificing flavor.
Each easy-to-follow recipe comes with a complete nutritional analysis. Use this cookbook as a valuable resource to help you plan meals around the foods you love -- from quick, wholesome breakfasts to guilt-free desserts.
Buy your copy of Eat to Beat Diabetes today!
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