DAA thanks the Fulton – DeKalb Authority for its support in its efforts to help those living with diabetes and looks forward to working with the program in the future.

Cassandra is our Cayman Island Raffle winner!!

The new year is a great time to set new goals.  About half of all Americans make a New Year’s Resolution and about 45% of them are successful after 6 months.  What is the secret to keeping your resolution?  Setting goals that are S.M.A.R.T.  S.M.A.R.T. stands for Specific, Measurable, Attainable, Realistic, and Timely.

Specific: “I will exercise more” is not specific.  “I will take the stairs every morning” or I will run on a treadmill for 20 minutes every Monday, Wednesday, and Saturday morning” is much better.

Measurable: Your goal should be measurable so you can keep track of your progress.  You cannot measure “more” but you can measure “3 times per week”.

Attainable: You should be able to reach your goal.  “I will walk for 30 minutes after dinner every day” may not be attainable during the winter when the sun goes down very early.

Realistic: Most people cannot run for 2 hours every day.  That goal is not realistic.  “I will run for 15 minutes” is probably more realistic.

Timely: Long-term commitments can be overwhelming, so goals should include a time frame.  “I will bike to work at least 1 time this week.”  Just focus on this week.

For example, a student could make the following New Year’s Resolution:  I will bike to school at least 2 times every week during January.  “Bike to school” is more specific than “exercise”.  “At least two times” is measurable.  It is attainable because her school has a shower she can use.  Without the shower, she probably would not want to bike.  Some days may be too cold or wet to bike, so 2 times every week is realistic.  It also has a time frame: during January!

Experts also suggest finding a buddy to help you keep your resolution.  Your buddy does not need to have the same resolution, but he or she can give you support and encouragement.

One last note of encouragement, do not give up if you slip!  Instead, think about why you did not reach your goal that week and try again.  You might need to adjust your goal to make it more realistic or attainable.  For example, I set the biking goal last semester, but stopped biking when the weather got cold.  I asked for winter biking clothes for Christmas and am ready to try again.

Diabetes management is a year-round process.  Remember that you can set new goals at any time, not just in January.  Good luck and happy new year!

Article By Katherine George, Diabetes Association of Atlanta Intern from Emory University

Citation:  Some of this information was adapted from http://caloriecount.about.com/article/how_to_set_smart_nutritional_goals

A new report by the International Diabetes Foundation is predicting that 1 in 10 adults worldwide will have diabetes by 2030. Today’s report by the foundation shows a burgeoning trend toward a higher rate of diabetes in the next two decades, changing the face of healthcare and taxing our already burdened healthcare systems.

Earlier this year the World Health Organization released its first annual “Global Status Report,” detailing non-communicable, chronic diseases worldwide. Similar statistics were found, and particularly noted the global increase in diabetes. According to WHO statistics, 347 million adults worldwide are living with diabetes, with the rate of global diabetes nearly doubling from 1980 to 2008. China weighed in with the largest number of citizens afflicted, with 138 million.

Professor of global environmental health at Imperial College London and lead author of the WHO study, Majid Ezzati, stated, “Diabetes is a long-lasting and disabling condition, and it’s going to be the largest cost for many health systems.” According to the American Diabetes Association, approximately $1 in $10 health care dollars is attributed to diabetes.

Gojka Roglic, head of WHO’s diabetes unit, said the projected future rise in diabetes cases is due to aging rather than the obesity epidemic. Most cases of diabetes are Type 2, the kind that mainly hits people in middle age, and is linked to weight gain and a sedentary lifestyle.

With type 2 diabetes, the body either does not produce enough insulin, or the body’s cells ignore the insulin. The body needs insulin in order to use glucose for energy. When food is consumed, sugars and starches are broken down into glucose to fuel the body’s cells, and insulin transfers it from the blood into the cells. A build-up of glucose in the blood that is not taken to the cells leads to diabetes complications.

Diabetes, is a degenerative medical condition, a progressive disease. When we speak of it being progressive, it simply means that, when left undetected or untreated it will get worse. Untreated, it can create a multitude of problems including but not limited to loss of limbs (normally feet or legs from infection), loss of eyesight or blurred vision, a build up of plaque in arteries which can cause heart disease and heart attack, kidney disease, high blood pressure, stroke, coma and even early death.

Amazingly, just a little effort at weight loss can go a long way. According to recent reports, if the U.S. population would just collectively lose about two pounds, more than 2 million cases of diabetes could be prevented.

1. Plan ahead: Are you leaving town to visit friends or family? If you know large meals are going to occur and there won’t be a lot of low-carb options, offer to bring a side item. This way you will be lending a helping hand, as well as bringing a food item you know you can eat without negative consequences!

2. Be creative in the kitchen: Think about modifying a traditional dessert or casserole into a lower-carbohydrate option. You can do this by decreasing the amount of sugar and/or crust, or substituting carbohydrate-dense ingredients like potatoes for other favorite veggies!

3. Decide what you really want: If you know you can only have a certain number of carbohydrates in a meal or snack, decide ahead of time what you reallllly want. If pumpkin pie is on your list of must-haves but stuffing and gravy is not, don’t even put the stuffing on your plate! Leave room for the things you’ve had your heart set on all year. Another helpful tip: Checking out the entire buffet table before digging in can also help you narrow down your must-have items.

4. Walk it off: Being physically active is important year-round, but especially important during the holiday season where weight gain is common. For large meals, decide as a family to walk after the meal to help bring your blood sugar back down. While at work, if an oatmeal cookie is too tempting to pass up, maybe take the stairs instead of the elevator next time or walk a few laps around the office. Any movement counts! If you start being a lot more physically active than usual, be sure to check your blood sugar frequently. It’s important to always have hard candy or glucose tablets on hand in case low blood sugar occurs.

5. Alcohol in moderation: Alcohol can cause dangerous low blood sugar if not watched carefully, especially if you are taking medication to lower your blood sugar or are on insulin. Please be sure to drink with your meals, preferably towards the end of your meal once food has already been consumed. Check your blood sugar before and after you drink, as well as at bedtime. According to the American Diabetes Association, alcohol can cause hypoglycemia right after you drink and your blood sugar can remain low for as long as 8-12 hours afterwards.

To make the step towards a carefree holiday season with diabetes, check out the links below for some quick and easy tips!
• A Diabetes-Friendly Guide to a Healthy Thanksgiving Plate- Ideas and recipes for diabetes-friendly holiday menu items and substitutions, from the American Association of Diabetes Educators.
• Leg Exercises – Make your movement count! Sneak in these simple leg exercises at home or at work to increase your daily physical activity, brought to you by learningaboutdiabetes.org.
• Alcohol and Diabetes- A few guidelines to help you maintain safe blood sugar levels if you decide to drink alcohol this holiday season, from the American Diabetes Association.

If you have had a hard time finding health insurance because of a pre-existing condition or if you’ve been turned down for insurance coverage and feel like you’re out of options, you’re not out of luck. You may now be eligible for a new program created by the Affordable Care Act — the Pre-Existing Condition Insurance Plan.

This transitional program is available for children and adults in all 50 states and the District of Columbia who have been locked out of the health insurance market because of a pre-existing condition. In 2014, Americans—regardless of their health status—will have access to affordable health insurance when the nation transitions to a new marketplace.

Under this new program, you’ll receive health coverage for a wide range of medical benefits including physician’s services, hospital care, and prescription drugs. All covered benefits are available to you—even to treat a pre-existing condition. You won’t be charged a higher premium because of your medical condition and your eligibility is not based on your income. Like standard health insurance plans, you’ll be required to pay a monthly premium, a deductible, and some cost-sharing expenses. Premiums may vary depending on where you live, your age, and which health plan you choose.

The Pre-Existing Condition Insurance Plan is already getting results that are changing the lives of Americans across our nation who don’t have health coverage and need medical care. James H., who lives in Texas, was diagnosed with brain cancer in 2010. . Shortly after his diagnosis, James’ insurance company rescinded his insurance coverage claiming that his cancer was a pre-existing condition. James knew that his lack of coverage was a death sentence. Fortunately, James was able to join the Pre-Existing Condition Insurance Plan in Texas and is now receiving the medical treatment he needs.

Cathy A., who lives in Ohio and is a small business owner, has Systemic Lupus which has required very little treatment over the years, but she has consistently been denied health insurance because of her medical condition. Cathy noted that “without me working and paying the bills, my firm would close.” After enrolling in the Pre-Existing Condition Insurance Plan in Ohio, Cathy now has the peace of mind she deserves and she doesn’t have to worry about the financial instability that goes with being uninsured.

These stories are just a snapshot of what we’re hearing from people across the nation who are participating in the Pre-Existing Condition Insurance Plan.

To qualify, you must: be a citizen of the United States or residing here legally, have been uninsured for at least 6 months before applying, and have a pre-existing condition or have been denied insurance coverage because of your health condition.

Each state may use different methods to determine whether you have a pre-existing condition and whether you have been denied health coverage.  To find out more about the Pre-Existing Condition Insurance Plan, including eligibility, plan benefits and rates and how to apply, visit www.pcip.gov or Click on “Find Your State” and select your state from a map of the United States or from a drop-down menu for details.

You can also dial the Call Center toll free at 1-866-717-5826 (TTY 1-866-561-1604). The Call Center is open 8 A.M. to 11 P.M. Eastern Time.

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What is Cardiovascular Heart Disease?

The heart and blood vessels pump blood throughout your body to deliver nutrients and essential materials to your cells and to remove waste products. Keeping blood glucose, blood pressure, and blood fat (cholesterol) levels as close to normal as possible can help keep your blood vessels healthy and protect your heart. When any of these levels are increased over time, damage may occur to your blood vessels and/or your heart. People with diabetes need to be aware of how to maintain a healthy heart.

The Link Between Diabetes and Heart Disease

Having diabetes is stressful for the heart. Recent research confirms that patients with diabetes do not recognize the high risk of cardiovascular disease and its link with diabetes. Cardiovascular disease (heart attack and stroke) is the leading cause of death in the U.S., and diabetes is a major risk factor for developing heart and blood vessels diseases.

However, having diabetes does not mean you will develop cardiovascular disease. There are things patients can do to reduce their risk of heart-related problems. Research shows that even small decreases in blood sugar, blood pressure, and cholesterol levels can help people with diabetes to live longer and healthier lives.

Each of these conditions contributes to blood vessel damage. The blood vessels get blocked and are less flexible. This cuts off circulation to the heart and increases its workload. This condition is called cardiovascular disease or CVD.

Take Control
Know the ABC’s of diabetes care and live a long and healthy life.
A is for A1C:
The A1C test stands for hemoglobin A1C or A1C. This test measures your average blood
glucose over the last 2-3 months. High blood sugar levels lead to a high A1C.
B is for blood pressure.
High blood pressure makes your heart work too hard.
C is for cholesterol.
Bad cholesterol, or LDL, builds up and clogs your arteries.

If you do not know your ABC numbers, be sure to get them from your health care provider.
A Controlling Blood Sugar
When a person has diabetes, the body does not make enough insulin and in some cases the insulin that is being made cannot be used right away. Without insulin, the sugar from the foods you eat remains in your bloodstream and does not go into your cells. This makes the blood sugar high. High A1C levels are the result of high blood sugar or “hyperglycemia.”

Checking your blood sugar at home is a good way to know the amount of sugar circulating in your blood stream at various times during the day. To learn ways to keep your blood sugar in good control and reduce your risk for complications, enroll in a diabetes self-management class.

You can begin now to take steps to reduce your blood sugar level:

• Lose weight slowly if you are overweight. Control carbohydrate portions and choose foods lower in fat.
• Take your medicines as prescribed.
• Increase physical activity.
• Keep track of your blood sugar levels by monitoring at home.

B The Role of Blood Pressure

Your blood pressure is the force that pushes blood from your heart through the arteries and veins in your body. Blood pressure is always listed as two numbers. The first or top number is your systolic pressure. This number is the pressure when your heart is pumping and your blood pressure is in full force. The bottom or second number is your diastolic pressure. This is the pressure when your heart is relaxing between beats and your blood pressure drops. If you have diabetes, your blood pressure should be below 130/80.

High blood pressure, also called hypertension, is often called the “silent killer” because it frequently has no symptoms. That’s why it is very important to get regular medical check-ups and have your blood pressure checked often even if you feel well.

High blood pressure damages the coronary arteries, making the heart work harder than it should. It also increases the risk of stroke.

You can decrease your risk for high blood pressure by eating a low-salt, low-fat diet, exercising regularly, and keeping your weight under control. Also limit alcohol intake, don’t smoke, and reduce your stress.

C Controlling Cholesterol

Know your blood fat levels – the “good” fats and the “bad” ones. Cholesterol is a fat-like substance that is produced and stored in your liver. Cholesterol is also found in your diet but only in animal products. While some cholesterol in the blood is essential, too much of it can be harmful. When it travels through the bloodstream, cholesterol is wrapped in protein and called lipoprotein. Over time, excess cholesterol can build up on the walls of your arteries. This buildup, known as “plaque,” can narrow your arteries and reduce blood flow to your heart, causing serious cardiovascular risk.

“Bad Cholesterol” LDL (low-density lipoprotein)
Easily sticks to the walls of the arteries to form blockages or plaque.

“Good Cholesterol” HDL (high-density lipoprotein)
Helps to remove excess cholesterol from the bloodstream by taking it back to the liver where it can be processed or removed from the body.

Healthy eating and physical activity are the first-line therapies to combat high cholesterol. Sometimes medication may be necessary. Be sure your doctor monitors your cholesterol levels and be sure you know your numbers.

DESIRED CHOLESTEROL LEVELS
Goals: Men Women
HDL Over 45 Over 55
LDL Under 100 Under 100
TOTAL Under 200 Under 200

Warning Signs of Heart Attack

• Uncomfortable pressure, squeezing or pain in the center of the chest that lasts more than just a few minutes, or goes away and comes back.
• Pain that spreads into the shoulders, neck and arms.
• Chest pain with lightheadedness, fainting, sweating, nausea or shortness of breath.
• Palpitations (strong, fast heartbeats).

Early Signs of Brain Attack (Stroke)

• Sudden numbness or weakness of the face, arm or leg, especially on one side.
• Difficulty speaking or understanding what others are saying to you.
• Sudden and severe headache, with no known cause.
• Sudden blurred vision.
• Dizziness

Reference
National Institutes of Health and the Centers for Disease Control and Prevention. The National Diabetes Education Program. NDEP-52, November 2001.