ACE Diabetes

17/09/2024

24/11/2023

🚫 Problem: High stress levels affecting blood sugar control.

✅ Solution: Implementing stress-management techniques such as mindfulness, meditation, or regular exercise to mitigate the impact of stress on blood sugar. Incorporating relaxation practices into daily routines can contribute to more stable blood sugar levels.

Here are four ways you can practise mindfulness in your everyday routine:

🚶‍♀️ Mindful Walking: Focus on each step, the feel of the ground beneath you, and the rhythm of your breath. Turn a simple stroll into a calming, centering experience.

🍽️ Mindful Eating: Savor each bite, paying attention to flavors and textures. Chew slowly, and appreciate the act of nourishing your body. Make mealtime a mindful, enjoyable experience.

🧹 Mindful Cleaning: Turn routine chores into mindfulness opportunities. Focus on sensations and movements, appreciating the cleanliness and order that result from your efforts.

🚗 Mindful Breathing During Commutes: Use your daily commute as a chance to practice mindfulness. Focus on your breath, taking intentional, calming breaths amidst the hustle and bustle. Bring a sense of calm to your journey.

24/11/2023

17/11/2023

Diabetes Monitoring in 5 Simple Steps 🩸 Monitoring diabetes is crucial for managing blood sugar levels and overall health. Here are five tips for effective diabetes monitoring:

1️⃣ Perform regular blood glucose testing as advised by your healthcare provider. This is typically done using a blood glucose meter to measure your blood sugar levels. Keep a log of your readings to identify patterns and trends over time.

2️⃣ Get HbA1c (glycated hemoglobin) tests at the intervals recommended by your healthcare team. This test provides an average of your blood sugar levels over the past two to three months, offering a more comprehensive view of your diabetes management.

3️⃣ Keep a close eye on your diet. Monitor your carbohydrate intake and choose complex carbohydrates with a low glycemic index. Focus on a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. Consult with a dietitian for personalized guidance.

4️⃣ Regular physical activity is essential for managing diabetes. Monitor your exercise routine and its impact on your blood sugar levels. Keep track of the duration and intensity of your workouts, and adjust your diabetes management plan accordingly. Consult with your healthcare provider before starting a new exercise regimen.

5️⃣ Be vigilant about symptoms of high or low blood sugar levels. Common symptoms of high blood sugar include increased thirst, frequent urination, fatigue, and blurred vision, while low blood sugar may cause symptoms such as shakiness, sweating, confusion, and irritability. Regularly monitor how you feel and report any unusual symptoms to your healthcare team.

Remember, individual diabetes management plans may vary, so it's important to work closely with your healthcare provider to establish a monitoring routine that suits your specific needs and lifestyle. Regular communication with your healthcare team is key to making informed decisions about your diabetes management.

10/11/2023

A Mediterranean-inspired meal plan is often considered a smart and healthy choice for individuals managing diabetes. Here are some swaps you can make to follow a Mediterranean-inspired diet:

Replace Butter with Olive Oil: 🫒 Instead of using butter for cooking, use extra virgin olive oil. Olive oil is a heart-healthy fat that can positively impact blood sugar levels.

Choose Whole Grains: 🌾 Opt for whole grains like quinoa, brown rice, and whole wheat pasta instead of refined grains. Whole grains have more fiber, which helps in blood sugar control.

Increase Fish Consumption: 🐟 Replace red meat with fatty fish such as salmon, mackerel, or sardines. These fish are rich in omega-3 fatty acids, which have been shown to have beneficial effects on heart health and diabetes.

Snack on Nuts: 🥜 Instead of processed snacks, choose nuts like almonds or walnuts. Nuts provide healthy fats and protein, helping to stabilize blood sugar levels.

Use Herbs and Spices for Flavor: 🌿 Instead of relying on salt or sugar for flavoring, use herbs and spices like basil, oregano, and cinnamon. These add flavor without compromising health.

Include Plenty of Vegetables: 🥦 Fill your plate with a variety of colorful, non-starchy vegetables. These are rich in vitamins, minerals, and antioxidants.

Choose Greek Yogurt: 🥄 Opt for plain Greek yogurt instead of sweetened yogurts. Greek yogurt is higher in protein and lower in added sugars.

Enjoy Fresh Fruit: 🍓 Instead of sugary desserts, satisfy your sweet tooth with fresh fruit. Berries, in particular, are low in sugar and high in fiber.

⚠️ Remember to consult with your doctor or nutritionist before making significant changes to your diet, especially if you have diabetes or any other health condition. They can provide personalized advice based on your specific needs and medical history.

03/11/2023

Small, everyday steps can make a BIG difference in managing and preventing diabetes. 🏆 💪 Check out these fun and surprising facts about how easy it can be to get those extra steps, burn extra calories, and enjoy the health perks of an active lifestyle!

1️⃣ Walking just 30 minutes a day can help you burn extra calories and boost your metabolism. 🚶‍♂️🏞️

2️⃣ Grooving to your favorite tunes can be a fantastic way to sneak in those extra steps! Dancing burns calories AND brings joy. 💃🎶

3️⃣ Playing with your kids or pets isn't just fun; it's a great way to stay active. Jump, run, and laugh your way to better health! 🐶👨‍👧

4️⃣ Opt for the stairs instead of the elevator. Climbing a few flights can help improve your cardiovascular health and tone your leg muscles. 🏢🆙

5️⃣ Take a walk and discover hidden gems in your area. You'll be amazed at how easy it is to get in those extra steps while enjoying fresh air. 🏡🌳

6️⃣ Swap short car trips with cycling. Not only will you reduce your carbon footprint, but you'll also burn extra calories and strengthen your leg muscles. 🚲🌍

7️⃣ Engaging in group activities like yoga, Zumba, or Pilates can make staying active a blast! Plus, it's a great way to meet new friends. 🧘‍♀️🕺

Health perks of staying active:

✨ Weight management
✨ Improved insulin sensitivity
✨ Lower risk of developing type 2 diabetes
✨ Stronger muscles and bones
✨ Enhanced mood and reduced stress

Remember, every step counts! 👣 Small changes can lead to big benefits for your health and well-being. You've got this!

01/11/2023

🤔 Serious question...when is the last time you checked your A1C?

If you have diabetes, it's recommended to take an A1C test to find out your average glucose levels. This is important to know if you're at risk for prediabetes or type 2 diabetes, or if you're managing diabetes.

24/10/2023

Diabetes & Weight Management: How Often to Work Out? 📆

It's about finding a sustainable routine that suits you! Here's a few things to keep in mind:

💪 Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. That's just 30 minutes a day, 5 days a week!

🏃‍♂️ Mix it up! Combine aerobic, strength, and flexibility exercises for a well-rounded approach.

📅 Consistency is key. Stick to a regular schedule to maximize benefits.

Check out our blog for a list of beginner-friendly, low-impact exercises designed to help you get started and stay active.

Low-impact exercises like swimming and walking can aid in weight loss and disease prevention, similar to high-impact exercises.

20/10/2023

🩺 Reducing Risks: Preventing Neuropathy in Diabetes! 🚫

Neuropathy is a common complication of diabetes, but you can reduce the risk. Here are a few steps to keep your nerves healthy:

⚡ Manage blood sugar with a balanced diet and medication, if needed.
⚡ Regular exercise improves circulation and nerve health.
⚡ Inspect your feet daily and wear comfy, supportive shoes.
⚡ Don't skip those appointments – early detection is key!

Although they vary from person to person, some common symptoms of neuropathy that someone with diabetes should discuss with their doctor include:

⚠️ Numbness or tingling in the extremities (hands and feet).
⚠️ Sharp or burning pain in the affected areas.
⚠️ Muscle weakness or difficulty with coordination.
⚠️ Sensitivity to touch or temperature changes in the affected areas.

ACE Diabetes
Family Medicine Center, Blake Road
242-702-9310 • acediabetes.org

16/10/2023

This better-for-you breakfast provides a balanced meal with slower-digesting carbohydrates, protein, and healthy fats, making it a suitable option for managing blood sugar levels in individuals with diabetes. 🍳🥑

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ACE Diabetes is about real-life diabetes. We consider the whole person, addressing their physical, social, emotional, spiritual, and financial needs. Our aim is to empower individuals to live healthier, fuller lives.

📌 ACE Diabetes is located at Family Medicine Center, Blake Road, Nassau, Bahamas. Call us at 242-702-9310.

11/10/2023

🤔 What is mindfulness?

It's the practice of being fully present in the moment, without judgment. It's a powerful tool for coping with diabetes! Here are three mindfulness activities you can try:

1️⃣ Mindful Breathing: Find a quiet, comfortable place to sit or lie down. Close your eyes and take a few deep, intentional breaths. Focus all your attention on your breath as it enters and exits your body. Pay attention to the sensation of the breath, the rise and fall of your chest or abdomen, and the feeling of the air passing through your nostrils. If your mind starts to wander, gently bring your focus back to your breath. This practice can help calm your mind and reduce stress.

2️⃣ Body Scan Meditation: In this practice, you systematically bring your attention to different parts of your body. Start at the top of your head and slowly work your way down, paying close attention to any sensations or tension you may feel. The goal is to become aware of how your body feels without trying to change anything. This can help you relax and become more in tune with your body.

3️⃣ Mindful Eating: Choose a meal or snack to eat mindfully. Sit down at a table without distractions, like your phone or TV. Take small bites and savor the flavors, textures, and aromas of your food. Pay attention to how it feels in your mouth and the sensations of chewing and swallowing. Eating mindfully can help you make healthier food choices, prevent overeating, and truly enjoy your meals.

Remember, incorporating mindfulness into your life doesn't mean you need to become a meditation guru overnight. Start small, be patient with yourself, and build your practice over time. 💪🩸

06/10/2023

🌟 Help Us Make a Difference! 🌟

At ACE Diabetes, we're on a mission to raise awareness, show compassion, and educate individuals affected by diabetes in The Bahamas. With your support, we can reduce the burden of diabetes and prevent its long-term complications.

Visit our website to donate now or for more information.
Thank you for your support! ❤️

ACE Diabetes
Family Medicine Center, Blake Road
242-702-9310 • acediabetes.org