Controlling My Type 2 Diabetes as a Senior Citizen

 

Time was when I could eat almost any food without worrying about its effect on my health. But as I grow older my diet, my lifestyle and my state of mind have an impact on my health and wellbeing. My body’s immune system is not as strong as it used to be when I was young.  

 Several years back I was diagnosed with type 2 diabetes. To deal with it, I have to follow my doctors’ advice on medications and matters related to the disease. Knowing that I had the disease was bad news for me because diabetes is not curable, and if left untreated and uncontrolled can lead to serious health complications such as going blind, being amputated in the legs, having a heart disease and stroke, having a kidney problem and having a nerve damage.

 I have been to several doctors for consultations and medicine prescriptions. I have also made researches in the internet about the disease and the doctors’ guidance and my research have helped me a great deal to manage the disease. The following paragraphs are my layman’s action in dealing with my illness.

 Diet

 The cause of type 2 diabetes is the excess sugar in the blood stream because the pancreas cannot produce enough insulin. Therefore, decreasing sugar level in the blood is a key to bring the blood glucose back to the normal level.

-       Eliminate or minimize my sugar consumption. I get rid of table sugar and shun the consumption of commercial food products with added sugar in them such as three-in-one coffee, ice creams, cakes and pastries, candies, sweetened chocolates and drinks such as coke, canned fruit juices, sports drinks and other sugary drinks.

-       Minimize my carbohydrate intakes. Carbohydrates are essential food nutrients that provide energy for the body to function, but too much of it is not good for a person with diabetes since the body will convert excess carbs into sugar thus spiking his blood glucose level. As a Filipino my main source of carb is rice and consumption of it must be controlled since rice has too much carb. At present I have reduced my rice consumption to just about 1/3 of what I used to eat when I was still a non-diabetic.

-       Eat lots of vegetables. My veggies include carrots, broccoli, cauliflower, okra, ampalaya, eggplant, tomatoes, bell pepper and green leafy ones such as cabbages, camote tops and saluyot. I also eat fruits such as apples, oranges, mangoes, bananas, avocadoes and local seasonal fruits. 

-       Eat mainly fish and eggs as my main sources of protein. Eating fish is healthier than eating red meats such as beef, pork, and eggs are cheap source of protein. I also consume red meat to include chicken in limited amount.

-       Choosing healthy edible oil. I avoid vegetable oils specially in frying because they can cause inflammation in the body which can exacerbate diabetes. For cooking, I only use coconut oil which is said to be a healthy oil as well as extra virgin olive oil (EVOO}which is rich in omega 3 fatty acid. The latter is said to be the best and the healthiest edible oil there is, but it is expensive in the Philippines. EVOO goes along with my bread as a dipping, my other bread fillings are cheddar cheese and peanut butter.

-       Avoid drinking alcohol and smoking. I am fortunate that as a person I don’t consume alcoholic drinks or smoke cigarettes, the habits that can worsen various illnesses such as diabetes.

Care of the pancreas

The pancreas is an organ of the body which produces enzyme to digest food especially protein, and makes the hormone insulin which help control blood sugar. It is therefore imperative to make it healthy to maintain my good health. But as a person ages, his pancreas will not be as efficient as he was in his younger years.

-       Having light meals for my breakfast, lunch and supper. Large meals are not good for a person with diabetes because they will put much stress to the pancreas.

-       Having multiple but light meals. In my research, it is suggested that it is more desirable to have four or six light meals including snacks than having 3 large meals. But for me, I opt for just three light meals each day. 

Healthy routines 

Having desirable routines to follow every day is good for my health. One of them is to be physically active always. Similarly, having adequate rest is needed by the body to reinvigorate itself. Sedentary lifestyle can lead to boredom, weight gain and the acquisition or worsening of illnesses.

-       Having a regular exercise. I used to jog regularly to be physically fit. At my older age I want to maintain that routine, but my rheumatic knee won’t allow it anymore. In lieu of jogging I do a lot of walking either near my house or in the malls. I am also doing body stretching, high intensity exercises such as pushups and mountain climbers, and light dumbbell exercises to minimize degradation of my bones and muscle mass because of aging. I do these in an almost everyday basis except Sunday. My exercise session last for about an hour. I alternate the days when I do high intensity exercise and body stretching.

-       Having enough sleep. The quality of sleep can have impact with people having health issue such as diabetes. A person should have at least a 7-hour sleep a day to be healthy. I am always trying to achieve that amount of time when I sleep. However, for me, the quality of sleep that I will have, is also affected by my state of mind and the mood that I am in on a particular evening. It is my habit to sleep early so that I can wake up and get up early in the morning to monitor my blood sugar and to exercise.

-       Blood sugar level monitoring. Constant checkup of my blood sugar level is a necessary measure in managing my illness. Without it I wouldn’t be able to know when my blood sugar is rising and what actions should I take to bring it back to normal. A glucometer is a small investment for that purpose. In my house I always do a fasting blood sugar glucometer test early in the morning to monitor my blood sugar level.

-       Bi-annual blood chemistry test. Twice every year, my blood chemistry test also includes HbA1c which is a measure of my average blood sugar level for the past two or three months.

Positive state of mind

Having a healthy diet and having desirable routines are not complete healing process without dealing with the psychological aspect of the health issue. Chronic mental stress can also spike blood sugar level and worsen one’s health. Controlling the mind to be always on the optimistic state is easier said than done. Demise of love ones, bankruptcy of a company where one works with, financial difficulties, break up of romantic relationship, behavior of people around us, are happenings which are mostly beyond one’s control. And they can give him stress or depression.                   

-       Managing negative emotions or feelings. Anger, jealousy, envy, hate, anxiety are some examples of negative feelings that are stress makers. Negativities can make my stress hormone called cortisol high for a prolonged period which can also raise my blood sugar level. Getting along with others is a simple way to be in a good state of mind.

-       Avoid focusing or thinking on stressful things that are beyond my personal control. Matters beyond my control should be better left ignored as they are because too much thinking on them can give me stress.

-       Thinking positive always. Positive outlook in life brings about desirable feelings and emotions. It will enable a person to be successful in most of his endeavors that can make him happy. Happiness brings about a good state of mind which is also conducive to a person’s good physical health.

With my own effort and with the help of my doctor for her prescribed medicines and guidance, I have been able to bring my blood sugar to a normal level for quite some time; thus, preventing the occurrence of serious health complications caused by diabetes. However, I still continue to take my medicines because, as health experts say: diabetes is an incurable disease. And I will take their words for it. Despite my disease, I feel that I am in good health. I am living a normal life as if I don’t have the disease at all, and that I am as physically strong as other healthy persons who are my contemporaries.

 

 

 

The Benefits of Coconut Oil

 

What are good oils? Those that are rich in mono unsaturated and saturated fats which are released easily from their source. This is the claim of some health experts regarding what oils are safe and healthy to use and consume.

Coconut oil is one of the most popular edible oils of choice by people the world over because it is considered to be one of the healthiest edible oils. However, a group such as the American Health Association (AHA) claims that coconut oil is mostly composed of saturated fat which can raise LDL or bad cholesterol level hence its consumption should be moderated.

One of the arguments raised in favor of coconut oil is that it comes from an organic food whose oil is easily released from it. The oil is natural because there is less or no need of added chemicals or preservatives to extract it. Other crops sourced for oil such as canola, flax, soy, corn and others need fertilizers and insecticides to cultivate and grow them. The oil is sourced from their seeds. They need intensive processing and use chemical such as hexane to release their oils. Although the raw oil content of said foods are mostly mono unsaturated fat which is considered healthy, the method of processing to release the oil has significantly reduced the quality of the oil so that some groups or people are even saying to avoid those oil products.

Coconut oil contains stearic acid and is mainly composed of saturated fat. It also contains about 60% medium-chain triglyceride (MCT). Due to its shorter length, the MCT is digested faster without the need of other enzymes unlike long-chain triglycerides. MCT is a substance that let the body directly consume coconut oil without storing it in the liver. In other words theses process will lead to reduction of body weight because less fat is stored in the body. In this condition when the body has less glucose to burn for energy it will source its energy from fat stored in the lever resulting to the production of ketones which the body can use for energy. MCT is found naturally in foods such as coconuts and dairy products. In summary the benefits of MCT is that it increases fat loss, energy, brain function and athletic performance.

Coconut oil also contains about 47% lauric acid, a medium-chain fatty acid that is also present in a mother's breast milk. While lauric acid has shown to increase LDL or bad cholesterol level, it also raises the level of HDL or good cholesterol level indicating that lauric acid is good for the heart. Lauric acid has anti bacterial and anti viral properties which are effective in the treatment of infections like influenza, common cold, fever, blisters, cold sores and genital herpes caused by herpes simplex virus and even HIV/AIDS virus. Lauric acid is also good for digestion because it maintains healthy micro biome in the gut by promoting good bacteria and reducing bad bacteria.

Coconut oil may treat Alzheimer's disease and dementia. Ketones are produced in the body during conversion of fat into energy which is needed to prevent neuron degeneration. Coconut oil helps improve memory by supporting the health of neurons in the brain.

Coconut oil boosts production of collagen. Because of it, this oil helps improve bone health. Coconut oil with its collagen boosting property can help delay the aging process of the skin by reducing wrinkles and making the skin look glowing and younger. It can also heal wound faster together with an aloe vera gel.

Coconut is ideal for cooking. It is highly resistant to oxidation at high heat which makes it suitable for frying or deep frying since the heated oil is usable for up to 8 hours of continuous heating. It is very stable when heated and does not change in substance during the heating process and does not create toxic byproducts. Coconut oil has a smoke point of 350 degree Fahrenheit which is within the ideal temperature range of 325 to 375 degree Fahrenheit.

                                                                   

Coconut, the Tropical Tree of Life

Coconut trees adorn a white sand beach.

For this article I would like to refer to the coconut tree as the plant and the coconut as the fruit. The coconut tree (cocos nucifera) belongs to the palm tree family. It has a branchless trunk with leaves, inflorescences and fruits clustered on the upper part of the tree. The coconut is round in shape and its skin turns to grayish brown when matured. Inside the outer skin is a fibrous coir. The husk surrounded a water filled shell containing the meat and embryo. People should stay away from a tall coconut tree with matured fruits because a hit on the head coming from a falling coconut will be very fatal.       

coconut tree with fruits

Many Filipino families, 25% to 33% of them, depend on the coconut for their livelihood. Coconut tree is the easiest and one of the most profitable plants to grow in the tropics. A coconut planted or buried in the ground will sprout after several days or weeks. And from then on the tree healthily grows even with less fertilizer or pesticide unlike other crops. A tree yields fruits after about 6 years, and will live up to a hundred of years. When the tree fruit all a farmer has to do is just watch them and hire workers when harvest time comes. The good thing is that coconut tree is everbearing unlike other crops that bear fruits by season. In the past and even today, in rural areas, some poor Filipinos make for their living climbing up the tree, cut off portions of its inflorescence crosswise and gather the sap for a toddy drink called "tuba". This drink is one of a kind considering that it can get people drunk when taken in excessive amount even if the sap is just freshly gathered from the tree. Left alone, unsold or unconsumed "tuba" turns into an all natural healthy vinegar after some time. When the sap or "tuba" is fermented or distilled and aged, it becomes a wine. It is called "lambanog" in Tagalog. Other product derived from coconut sap includes coco sugar.     

coco sugar

Families with sizable areas of land planted with coconut earn most of their income from the dried meat of the coconut called copra. The production of copra is a big industry which provide the farmers and the government money. Coconut products are one of the leading exports of the Philippines which account for about 64% of the world's production.                                                                                              

green coconuts for sale

green coconut with drinking straw

an opened green coconut with flesh

Some people love to consume coconuts especially the young green one for its water and tender jelly like flesh which is called "butong" in Visayan or "buko" in Tagalog. The water is tasty, refreshing and invigorating and is rich in anti-oxidants and electrolytes. It is comparable or even better or healthier than commercial sport drinks because coconut water is all natural.                                                    

People do not usually eat the matured coconut meat because of its bland taste and hard texture. They instead grate and extract from it the so-called "milk" or "gata" which is used as ingredients for delicacies such as "suman", "biko", "binignit" and other snack foods. Coconut milk is also added to soup and dishes. Although the locals have been using the milk from fresh matured coconut meat for generations, they do not do it to extract oil for cooking. Oil can be produced from fresh grated meat by putting it on a wok and heating it until oil is produced. The oil that is made is fragrant with distinctive coconut aroma. It is then sifted to separate it from coconut sediments and then placed in a container such as small bottles and other vessels. The oil is used especially by folk healers to massage people to relieve their muscle and joint pains or heal dislocated or broken bones. Superstitious people use the oil to immerse their amulets inside the bottle. They called the oil filled bottle with amulet "lana" or "laning-laning" in the Visayan dialect. Although homemade coconut oil for massage is soothing, some people shun it because of the coconut smell that may not be desirable when the one who has it is near other people.         

an opened matured coconut with shell and meat

                                                                                                                       

commercial coconut milk in sachet

grated coconut meat

fresh coconut milk

Matured coconut meat is the most economically profitable produce of the tree. From it, is derived oil and other products. Coconut oil is arguably one of the healthiest in the world. There are sources though that state that coconut oil contains significant amount of saturated fat that is not good for the heath. But other reliable groups claim that oil from coconut comes naturally and need not much processing or addition of compounds that makes it good for consumption despite its high saturated fat content. Coconut oil is different from the so-called vegetable oils like soy, canola, corn and others which need complicated mechanical pressing to extract their oil. In addition some of the vegetable oils are products of chemical extraction process which can affect the quality of oil. Coconut oil had been demonized in the past as unsafe and unhealthy especially from soybean farmers to promote their own product. Fortunately, the trend is that coconut oil has gained wide acceptance from some health professionals that it is safe and healthy for human consumption.  

de-husked coconuts

coconut oil in plastic container

extra virgin coconut oil

Other products from coconut include cosmetics such as soap and shampoo and foods such as coconut cream, milk, coconut flour among others. Aside from those already mentioned about the products and benefits from the coconut, there are many other things that can be derived from the coconut tree. Almost all of its parts are useful. An upright coconut cut in half with the husk and shell still intact can be made as scrub to clean floor especially the wooden one. The fibrous husk can be a material for filling mattresses and potting composts. Next to the husk is the hard shell that can be made into buttons and charcoal. The leaves are used as wrappings for "suman", a glutinous rice cooked in coconut milk and and woven as pouches called "puso" to contain a boiled rice. A broom can be made out of the midribs of the coconut pinnate leaves. This is called "walis tingting" in Tagalog. In a situation when temporary shelters are needed to camp soldiers or other people in the field, coconut fronds can be a material for thatched makeshift huts. Petioles and husks can be used as fuel for cooking. In contemporary time when forest woods are scarce and expensive and cutting of trees in the forest is strictly prohibited by the government, sawed coconut trunks also known as coco lumber provide materials for low cost housing constructions.                                                                                         

coconut scrub and broom

boiled rice wrapped in woven coco leaves

The Philippines is fortunate to have the coconut tree. It is a blessing that God gives to the Filipinos for their sustenance and health. Tropical paradise as depicted in the west is an island with white sand beach surrounded with turquoise water with coconut trees or palm trees as vegetation. This palm tree deserves people's admiration considering the benefit it gives to the people and community to include the nation's economy. The coconut tree is truly a tropical "tree of life".

a beautiful tropical island with coconut trees