Besides treatments for diabetes, there are plenty of other medications for conditions such as depression and high blood pressure that can cause dry mouth.  In addition, chemotherapy to treat cancer and autoimmune diseases such as Sjogren’s syndrome can contribute to dry mouth.

Although my dental hygienist supplied me with plenty of specialized toothpaste, mouthwash, and gum for dry mouth, I found that the xylitol (sugar alochol) contained in these products was producing unpleasant digestive side effects.  So, of course, I’m on the hunt for natural products to increase the moisture in my mouth and to decrease the dental caries and cavities I’m currently experiencing.

Since I already drink plenty of water, I’m looking at introducing a humidifier back into my bedroom.  Living in a dry climate like Denver can’t help matters for me.

I’m making a huge effort in avoiding diet soda, as all that acid can’t be good for my dental health.   Adding sauces to meats and vegetables might help stimulate saliva production as well.

Spices from the cabinet might help dry mouth, too.  Aniseed and fennel can combat bad breath, which often comes hand-in-hand with dry mouth.   Hot peppers stimulate not only salivary glands, but also tear ducts and sweat glands.

I am hoping that making just these few small changes will lead me back to dental health success.

Low-carbohydrate diets may not just be the fad of the moment, if a recent study has any impact on individuals, their physicians, and their dietitians. The study, published in the July 17 issue of the New England Journal of Medicine, compared three diets - a low-fat diet, a low-carb diet, and a traditional Mediterranean diet - and the effect each had on weight loss and cholesterol tests.

The results were startling, as the low-carb dieters experienced the greatest weight loss, waistline reduction, increases in HDL cholesterol (or “good” cholesterol), and decreases in triglycerides. The study showed how even modest weight loss can improve cholesterol levels and decrease blood glucose levels.
As someone with type 2 diabetes, I already know the benefits of a lower-carbohydrate diet. This news may help many others who have diabetes or concerns about HDL cholesterol levels.

Despite my best intentions, it is rare that we eat a vegetarian meal at home. My husband is never going to give up his meat-eating ways, but I’ve always tried to include a vegetarian dinner here and there. For the past few months, he has been doing the vast majority of the cooking, so I was glad when I got a chance earlier this week after a rare easy  day at work. And of course, I chose not to include meat in this particular dinner.

There are three things that my carnivorous husband requires when meat isn’t on the ingredient list:

1. Hot and spicy. Whether it means sprinkling red pepper flakes in a pasta dish or adding hot peppers to chili, he’ll be happy if he can adjust the “heat” level to match his tolerance for capsaicin. When all else fails, I can also just add a large amount of garlic, which pleases both of us!
2. Using ingredients that are “meaty”. Beans, mushrooms, and yams are among his favorite meat substitutes.
3. The right to munch on pepperoni or beef jerky after the meal.

The following pasta dish will be a repeat in our house. Please note that I used minimal amounts of pasta to avoid carbohydrate overload.

Artichoke Hearts and White Beans with Pasta

Serves 4

1 tablespoon garlic

1/2 onion, chopped

2 tablespoons olive oil

2 tablespoons lemon juice

1 can quartered artichoke hearts, with juice

1 can white beans

1 cup cooked pasta shells

Saute garlic and onion in deep skillet over medium heat for five minutes in olive oil.

Add lemon juice, simmer for two minutes.

Add artichoke hearts with juice and simmer for another five minutes until sauce is opaque.

Lower heat to medium low. Add white beans and cover skillet, allowing ten minutes of cooking time. Add cooked pasta shells, mixing well. Serve with red pepper flakes and parmesan cheese.

You see, we were experiencing record high temperatures for May and June while I trained for this special event. While I defer to the experts with some of the advice regarding summer exercise, I also want to offer some of my own practical advice - especially for those of us who have diabetes.

The Mayo Clinic suggests:

1. Drinking plenty of fluids. It is easy to become dehydrated in hot weather and in addition to water, you may need to replenish electrolytes through sports drinks. A note of caution for those with diabetes - sports drinks are full of sugar. I find combining water with Electro-mix from Emergen-C especially helpful in replenishing electrolytes while keeping carbohydrate intake in check.
2. Dress in light clothing. This allows for quick sweat evaporation and cooling. Clothes that feature wicking fibers also help with moving sweat away from the skin. There is even underwear available with wicking fiber!
3. Avoid the sun. Concentrate on early morning and early evening exercise, if at all possible. These are obviously the cooler times of the day and it will reduce your exposure to ultraviolet rays. No matter when you choose to exercise outside, make sure to wear sunscreen to avoid uncomfortable sunburns. Not only can sunburns increase your chances of skin cancer, but they reduce the ability of the body to cool itself in the summer heat.
4. Know the signs of heat-related illness, such as weakness, headache, dizziness, muscle cramps, nausea, vomiting, and rapid heartbeat. If symptoms last more than 30 minutes after completing exercise, seek medical attention.

With economic times as they are, ever-increasing reports of layoffs ensue. Those sort of circumstances can cause stress in those for the workers left behind. Every day, you hear of people lost in accidents well before their time is due, which can cause stress for their families.

Recently both of these circumstances happened upon my household. I felt the only way I could cope is to eat whatever came to mind, which often was food beyond my prescribed restricted carbohydrate diet. Add to that reduced sleep and reduced exercise, and I was quickly a mess.

It led me to think about whether eating intuitively was the right way to eat under the circumstances. From a personal point of view, I believe that some intuitive eating for a period up to 72 hours can be the best way to cope with acute stress. But the experience also led me to think about what I could do to break the pattern of unhealthy eating, after recognizing I had let things go too far.

Among the suggestions from the Mayo Clinic’s advice on breaking the pattern of emotional eating. Any of these ideas can be useful for someone going through acute stress, but particularly for those of us who have chronic conditions which can be affected by food intake patterns.

• Avoid caffeine and alcohol. Both substances can disrupt sleep. The quality and quantity of sleep you get during acute stress can make a huge difference in resolving the issues at hand.
• While sleep quality is imperative, exercise is important during hard times. It can help with moods as well as blood sugar control for those of us with diabetes.
• Consider whether you are truly hungry or whether your emotions are triggering you to eat something unhealthy. Taking a few moments to recognize your hunger will ensure whether you are eating under pressure or you are eating because you really want to eat.
• Avoid foods high in carbohydrates, fats, or sodium. Any of these can contribute to situations where stress levels can increase. Even if you do allow yourself some extras as far as carbohydrates, fats, and sodium go, recognize that all “good things” must come to an end and you need to follow the diet prescribed by your physician or dietitian.

For me, gardening doesn’t just mean fresh vegetables throughout the summer. It also means a way to supplement a week’s worth of workouts in the spring and summer.

Did you know…?

• Watering a lawn or garden will burn 61 calories per half hour.
• Trimming shrubs will burn 142 calories per half hour.
• Planting seedlings will burn 162 calories per half hour.
• Weeding or mowing a lawn (gas mower) will burn 182 calories per half hour.
• Mowing lawn with a push mower will burn 243 calories per hour.

(All statistics are for a 180-lb man.)

Some people are concerned about food safety, even with the vegetables they grow themselves, especially when it comes to using compost to enhance soil. Helpful tips include:

• Do not apply fresh livestock manure compost after a garden is planted. Aged compost can be used up to 60 days prior to planting. Do not use cat, dog, or pig manure for compost piles because certain parasites can survive with potential transmittal to humans.
  
• Always wash raw vegetables thoroughly - whether from a garden, from the farmer’s market, or from the grocery store.

If you live in an apartment or condominium, you may not have room for your own garden. Check out the American Community Gardening Association to see if there is a community garden in your area. Benefits of community gardens include nutritious food at a lower price for families, social interaction, and conservation & preservation of open space. Oh, and it provides recreation and fitness time for community members - an added bonus!

I’m starting to think about what to plant in the garden this year. Hot peppers, for sure…maybe radishes…definitely herbs…hmmm, so much to think about…

Even with the cats and the ways they comfort themselves throughout the day, there are times when I need to be reminded that being stressed out is no good for my emotional or physical health. Stress can cause increases in blood glucose levels, cholesterol, and blood pressure as well as emotional distress due to changes in brain chemistry, suppression of the immune system, and certain gastrointestinal disorders such as irritable bowel syndrome. All in all, being stressed out is not a good way to live.

In honor of Stress Awareness Month being in April, here are some important reminders regarding diet, exercise, and general health:

• Avoid caffeine, alcohol, and sugar. Caffeine stimulates the nervous system, which can raise irritability levels as well as blood pressure. Alcohol can create stress by interfering with interpersonal relationships if not consumed in moderation. Sugar can increase energy levels and blood glucose levels quickly, but that effect will soon be followed by a “sugar crash”, or drop in energy and blood glucose levels.
• Avoid fast food. It may seem like the convenient option, but the high fat and sodium levels does not do a stressed-out body good.
• Eat foods high in fiber and make sure to eat your vegetables. Eating more fiber can regulate your digestive system in times of high stress. Eating whole grains and vegetables can produce more serotonin to regulate your emotional health. Besides that, those vegetables with green, yellow, and orange hues can help the body’s immune response. (Getting the latest office cold is easy when the whole office is stressed!)
• Remember that stress reduction is not all about food. Regular exercise and occasional massage can do the body good, too! (I might just have to take my own advice and sign up for one of my office’s on-site massages tomorrow…)

Common risk factors for type 2 diabetes include family history of the condition, high blood pressure, high cholesterol, and sedentary behavior. If a woman has been previously diagnosed with polycystic ovarian syndrome (PCOS) or gestational diabetes, this also puts her at risk.

If you find that you are risk, there are several things you can do with the assistance of your physician or a dietitian. Eating a balanced diet that includes whole grains, adequate protein, and appropriate sources of fat while exercising most days of the week are good ways to reduce your risk or to maintain good blood sugar control upon diagnosis with the condition.

One of the common misconceptions regarding all types of diabetes is that sugar is forbidden. That is simply not true. In moderation, dessert can be included in diabetic meal plans.

Type 2 diabetes can be scary with the possibility of future complications, but with good control, there is no reason not to live a long, fulfilling life.

(Graphic courtesy American Diabetes Association)

Whether it is meal time or not, when stress hits at the office, it can lead to damaging behavior for one’s body. Tempting as it may be, vending machine fare is generally not healthy with high sugar and fat content. Running out to grab some fast food for a convenient lunch isn’t much better, and frozen meals aren’t always the best choice either.

Here are some helpful tips for healthy eating and stress management at the office:

• Keep a large stash of healthy snacks in your desk drawer and/or in the refrigerator. Snack mixes with under 20 grams of carbohydrates per serving can stave off the munchies, as can granola bars with the same carb content. When consumed in moderation, cheese sticks and pudding cups can be useful in fighting off cravings from the vending machines as well.
• When stress strikes in the middle of the afternoon, try going for a short walk. Often, I find that a walk will relax me more than chocolate will. If going for a walk isn’t a possibility, try a cup of tea for a pick-me-up. Green tea may or may not suppress one’s appetite, depending what studies you read, but I know it always takes away sugary cravings in order for me to enjoy one of those healthy snacks instead.
• If you aren’t having leftovers for lunch, know what you’re eating. Whether it is fast food or a frozen meal, check out the nutritional information. If something doesn’t seem like it will match up to your typical eating (whether lower-carb or low-fat), then choose something else (or somewhere else) to get a meal. Sodium content should be watched as well. Remember that the daily recommended allowance for sodium is 2300 mg. When lunch contains half (or more than half) of that, there’s a problem!
• Take moments to breathe. Your work might suffer more under stressful conditions than if you take five minutes for some relaxing breathing.

With regular walks and stair-climbing along with watching what I ate, I managed to lose 35 pounds rather easily upon my type 2 diabetes diagnosis. But I wasn’t seeing an athletic look to my body - that look I thought would come easily with weight loss. I had occasionally used a yoga DVD, but it wasn’t inspiring. Then I heard about the balance (or stability) ball.

At the time, I was training for one of those 2-day charity walks. I knew I had to balance cardiovascular training with resistance training. At first, I tried workouts from some of my favorite women’s magazines, but all those gave me was some troublesome elbow tendonitis. I bit the bullet and ordered a beginner’s kit for the balance ball.

Rather quickly, I was hooked, especially when I realized I was sculpting my body. For the next year and a half, I included the beginner’s workout in my exercise routine every week. Even if I wasn’t losing weight, I looked great (according to my peers, friends, and relatives) and could fit into smaller-sized clothes than when I was including cardiovascular activity alone.

The beginner’s kit only included basic yoga and pilates principles, but now I use more advanced workouts that also include hand weights in their routines.

Some important things to remember about the balance ball include:

• Use the right ball for your height. You may cause undue strain on certain parts of your body (i.e. neck and back) if the ball is too big or too small.
• Under-inflation is as much as a problem as over-inflation. You want to have the right amount of resistance to maintain balance.
• Always be mindful of your breath. Whether you are using yoga or pilates principles, it is important to breath correctly in order to have the right resistance effects.