Diabetes Musings

Vitamin D and Diabetes

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As the days are getting shorter and the temperature outside is dropping, I find myself making more of a conscious effort to spend some quality time in the sunshine.

After having a blood test last September, my doctor told me that I was Vitamin D deficient. So deficient that he suggested I start taking a supplement straight away. At first I was really suprised at the news, especially as I had spent some dedicated time out in the sunshine. However, as I began to research the topic, I found some obvious yet mind shattering realisations.

But first –  what exactly is Vitamin D? Its a “vitamin” that you get from sunlight exposure (or UV radiation, to be precise) on the skin and is responsible for stong bones, muscles and overall health.

During Winter the strength of the sun’s UV radiation is much lower, meaning we need more of it to produce sufficient amounts of Vitamin D. During Summer, in comparison, we would get sufficient Vitamin D from routine activities such as walking out to the car. Winter weather brings with it fewer sunlight hours during the day, and unconsciously deters us from spending prolonged time outdoors. The days are also shorter, with many of us waking up and coming home from work in the dark.

Benefits of Vitamin D for Diabetics

In addition to stong bones and muscles, here are some other benefits of Vitamin D in relation to Diabetes, according to diabetes.co.uk.

  • Stronger immune system. Our bodies are better equipped to fight off any illnesses, injuries and infections, and blood sugar levels are less likely to go out of control from being unwell.
  • Improved Insulin Sensitivity for Type 2 Diabetics. Type 2 Diabetics can enjoy better blood sugar levels and reduced reliance on diabetes medication and insulin, when combined with healthy lifestyle changes.
  • Mental Wellness and Positivity. Sunlight makes us happy! A positive mindset gives Diabetics more motivation to maintain stable blood sugar levels and reduces the risk of developing depression.
  • Weight Loss. Vitamin D helps reduce parathyroid levels, which can aid weight loss. Weight loss can lead to greater insulin sensitivity in Type 2 Diabetics, and improved blood glucose control.
  • Increased Satiety. Vitamin D increases the hormone leptin in the body, which triggers the feeling of fullness and reduced hunger. You’ll be less tempted to snack and send your blood sugar levels out of control when you’re feeling satisfied!

Tips for Boosting Vitamin D intake during Winter

Although my doctor proposed taking a supplement, I wanted to first try and boost my Vitamin D intake naturally. The best source of Vitamin D exposure is, after all, sunlight exposure. Living in Australia, there’s really no excuse not to do it naturally. Even during Winter we still have significant hours of daylight compared to some of our counterparts in the northern hemisphere. Here are my personal tips for boosting Vitamin D during those cooler months.

  • Sit out in the sunshine. I drag my chair out into the sunshine while I have my afternoon cup of tea after work. You could also read a book, play with your smartphone or just be with your thoughts.
  • Don’t cover up. Wear light clothing such as a T-Shirt and Shorts and make sure your skin is exposed.
  • Don’t wear sunscreen. Sunscreen blocks the absorbtion of UV radiation on the skin.
  • Avoid prolonged periods in the sun. Prolonged UV radiation can still cause sunburn and skin cancers. The trick is finding some middle ground.
  • 2-3 hours of Winter sunlight exposure spread across the week is recommended by Better Health Channel Victoria, and just a few minutes per day during summer when UV radiation is stronger.

Definitely something to think about as we head into the cooler months of the year. Make the most of the sunshine this ANZAC Day long weekend!

Should I Stop Eating Breakfast Cereals High in Sugar?

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Breakfast cereals came under fire in the news a few weeks back for their high sugar content. Herald Sun reports that the average sugar content across all Australian cereal brands was 19.8g per 100g, or 5 teaspoons (click here to read more). And 3.4% of the total sugar intake in Australia was from breakfast cereal. ‘That Sugar Film’ (click here to read more) also bagged the seemingly healthy breakfast cereal last week, which got me to thinking, is the humble breakfast cereal really that bad?

I think there are the obviously unhealthy choices – Fruit Loops, Coco Pops, Rice Bubbles, Nutri Grain, Crunchy Nut and Corn Flakes. Then there are the ‘seemingly healthier’ choices, such as Special K, Just Right, Sustain and Be Natural to name a few. While the sugar content may be higher than nutritionists would like, they also offer us an array of nutritional benefits – often as high as 25% or 50% of our Recommended Daily Intake.

Common Nutritional Benefits of Breakfast Cereals

Iron

  • Present in red blood cells and delivers oxygen to every cell in the body.
  • Essential for healthy red blood cells and to avoid anemia, fatigue and weakness.
  • Found in most meats and some plant based foods such as spinach and pumpkin seeds.

Calcium

  • Essential for strong bones, healthy teeth and growing bodies.
  • Found in dairy products including milk, cheese and yoghurt.

Protein

  • Essential for growth and maintenance of all body cells and a good source of sustained energy.
  • Found in meats, dairy products, nuts and plant based foods.

Fibre

  • Helps keep the digestive system healthy, and our bowel movements regular.
  • Found in cereals, fruits and vegetables.

B Group Vitamins

  • Helps the body to use nutrients such as carbs, proteins and fats for fuel.
  • 8 types, including Thiamin, Riboflavin, Niacin, Panthothenic Acid, Biotin, Vitamin B6, Folate and Vitamin B12.
  • Found in a variety of fresh, natural foods such as meats, vegetables, dairy products and plant based foods.

Tips for choosing a Healthy Breakfast Cereal

I wouldn’t forego the nutritional benefits in breakfast cereals just for the sake of their sugar content. In our busy, on the go lives today, the humble breakfast cereal is a great way to top up on the nutrients that we may miss throughout the day. Here are my tips for healthy consumption of breakfast cereal:

  • Stick to the serving size on the box (usually 40g or 1 metric cup), to avoid overloading on carbs and excess sugar.
  • Add fruit and nuts to your cereal for some extra sustinence.
  • Stick to the “Original” version of the product. Avoid flavoured extensions of the product with added sugars such as dried fruit, clusters or honey.
  • Opt for a product with 20g or less sugar content per 100g.
  • Be cautious of “low fat” or “fat free” products, which can often be substituted with extra sugar. Most cereal is, however, natually low in fat.
  • Look for products that provide you with a good percentage of your Recommended Daily Intake (RDI) of nutrients (usually 10-25%). Many healthier cereal brands proudly stipulate this information on their nutrition labels.
  • Choose cereals with wholegrains.
  • and….READ THE LABEL!

So, what are your thoughts or experiences with breakfast cereals?

That Sugar Film

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After hearing a lot about ‘That Sugar Film’ over the past few weeks, I finally decided to go check it out on Easter Monday and see what all the watercooler chat was about. And after a few weeks of being in a bit of a diabetes slump, it was just the motivation that I needed.

Aussie man Damon Gameau is a healthy young male with a diet consisting of mostly fresh produce and no sugar. He embarks on a diet of seemingly healthy, low fat foods for 60 days in order to expose the effects of the hidden sugars in these foods. Think yoghurt, breakfast cereals, juices, flavoured milks, muesli bars and lots of other processed products. Its a format that reminds me of the ‘Super Size Me’ documentary several years ago.

Without giving the ending away, the results are shocking. Damon’s health deteriorates significantly, both physically and mentally. Basically, he was eating foods that were stripped of their healthy fats and proteins (that help you to feel full and maintain energy) and replaced with sugar. His calorie intake before and during the experiment was exactly the same, and he didn’t even touch any takeaway, fizzy drinks, lollies, chocolate or ice cream. Of course, I did have a few areas of doubt…

  • Damon was an extremely healthy guy, therefore the impact of his experiment would likely be greater as opposed to someone on a more average diet.
  • He seemed to eat home cooked meals 3 times per day (pre experiment), which is impractical for the busy or working person.
  • Damon seemed to ignore carbs like pasta, rice and low GI breads in his normal diet, which are an essential source of energy and assist diabetics to maintain stable blood sugars.
  • Cereals were presented negatively for their higher sugar content, despite being a good source of Iron, Protein and several other nutritional benefits.

Since I’ve had diabetes, I’ve always prioritised the fat content and glycemic index rating on products without really considering sugar. While I think its unrealistic to cut out sugar and processed foods completely, this film was a real eye opener. After a weekend of Easter binge eating, That Sugar Film has motivated me to cut back on sugar for the sake of my diabetes management and long term health. I also liked the health benefits there were to gain, including more energy, less lethargy, healthier skin and reduced sugar cravings – all without any exercise.

Today I resisted hot cross buns and easter chocolate on the staff room table at work, and I went easy on the leftover desert in the fridge at home. The box of biscuits in my desk drawer will be going once they’re finished, and I will be swapping muesli bars for fresh fruit and nuts. And when I begin to falter again, I will remind myself of this film.

That Sugar Film has plenty of intrigue, investigation, eye openers, humour and cringeworthy moments to easily sustain a feature length presentation. It’s had a huge impact on me, so I can only imagine the impact this film will have if it makes its way around the world.

That Sugar Film is currently screening in selected cinemas around Australia and New Zealand. You can watch the trailer below, or visit www.thatsugarfilm.com to find out more.

Developing a Healthy Sleeping Pattern

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If there’s one thing I hate, its a bad sleeping routine. I absolutely hate it because it just sets a really unproductive tone for the rest of the day.

A few years ago when I was at uni and didn’t have to get up every morning, it was very easy just to roll over in the morning and fall back to sleep. When I finally did open my eyes again I would get the shock of my life upon seeing that it was 9 o’clock already! (well, that’s very late for me anyway!). By the time I was out of bed, dressed and eaten breakfast, half the morning was wasted. Excuse enough to procrastinate away until lunch time! Having wasted half the day already, it was easy to convince myself to crash on the couch with an episode of Lost after lunch, only to wake up 2 hours later as the end credits were rolling. That 2000 word Marketing essay that was due Friday hadn’t been touched all day, but I was feeling lazy and unmotivated. By 9 or 10 o’clock, I was ready for bed.

The morale of my story: Sleep is addictive. The more you sleep, the more tired you’ll feel. Here are some of my tips for developing a healthy sleeping pattern.

Limit your sleep to 8 hours each night

The more you sleep, the more tired you’ll feel. If you don’t get enough sleep you’ll struggle to wake up and get through the day. Aim for 8 hours of sleep each night, no more no less. On the weekend allow no more than one extra hour of sleep. Try going to bed later and waking up later to give yourself the sense of a sleep in (this could work well if you’re usually out late on the weekend).

Set a consistent bedtime and waking hour

Set a consistent bed time and waking hour that you will be able to stick to on most days. Base this on your work, study or other daily commitments. In time, your body clock will get used to your sleeping hours and you’ll find that waking up and going to bed won’t be so difficult.

Go to bed early and wake up early

I feel more productive being an early riser as I utilise the early morning hours where I would be sleeping and sacrificing inactive later evening hours where I would be in front of the TV. Plan an early morning activity, or start work earlier if you have the flexibility. How you define early is up to you, but I would suggest aiming to wake up somewhere between 6am and 7am.

Eat at least 3-4 hours before bed

Try to avoid eating 3-4 hours before bed, that way you will have an idea of your blood sugar level once most of your rapid acting insulin has worn off.

Place your alarm clock out of arms reach

Have your alarm clock out of arms reach when you’re sleeping, so that you’ll physically have to get up out of bed to silence it.

Hop into bed half an hour early

If you have difficulty falling asleep, hop into bed half an hour early an occupy yourself with an activity such as a book or television. That way when you do finally start to nod off, you can simply switch off the light rather than having to wake yourself up and get ready for bed.

Write a list of tasks for the day

Its especially hard to stick to a routine if you’re lucky enough to be living a leisurely life. Write yourself a list of tasks for each day, and read over them throughout the day to help keep you motivated. Include everything from work to study and leisure. Have a reward or goal in mind to motivate you, such as the evening off once that uni essay is completed.

Sit upright on the couch

Sit upright on the couch to avoid falling asleep during the day, or opt for a chair instead.

I find that having a good sleeping routine sets a really positive tone for my day, which extends to productivity in my daily tasks and my diabetes management. Your blood sugar levels will benefit from routine and consistency, and your body clock will soon get used to going to bed and waking up on time. So what are you waiting for. Go ahead and give it a try!