Stress and Diabetes

I am amazed at the increasing number of people around me who have type II diabetes-I have it , also. While its obvious diet play a significant role in this problem, we should also explore how stress effect it. Therefore, the following article is enclosed to give you some useful information on the subject. Please read and heed. thanks, BG
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KEEP STRESS
IN CHECK

“So how does stress effect your body? When you are in a stressful situation your body reacts with the fight-or–flight response. This gets you ready for action or escape. Your body also produces stress hormones that change stored forms of glucose into blood glucose. The short-term effect is to raise blood glucose levels for quick action. However, people with diabetes might have a longer period of high blood glucose than the body needs.
Long term stress can cause a person to have raised glucose levels for an extended period of time. Stress can also make it more difficult to follow a diabetes management plan.

ARE YOU STRESSED OUT?
Stress can effect your body, mind and behavior. Some physical signs of stress may include:
* A faster or irregular heartbeat and rapid breathing
* Sweating
* Muscle tension
* Upset stomach

When you have an emotional reaction to stress you might feel:
* Anxious
* Irritable
* Angry
* Depressed

MANAGE STRESS IN DAILY LIFE
Even when you can’t change the source of stress , you can change how you respond to it. Here are some of the ways to help reduce the effects of stress:
* Exercise regularly.
* Work on inproving your time management skills.
* Learn relaxation techniques such as progressive muscle relaxation.
* Replace negative thoughts with realistic statements that put things in perspective.
* Write in a journal.
* Consider taking part in a support group.
* Treat yourself well. For example, get yourself a massage.

Good diabetes control will help, too. At your mext office appointment, talk with your health care provider about your treratment plan. If your having trouble following it, (they) can work withy your to make small changes and help you set realistic goals.
When you can take control of your diabetes and stress, you’ll have an easier time relaxing.”

"Keeping Stress in Check";DIABETES OUTLOOK, Summer 2008, p. 3; Optimal/health 730 Cool Springs Blvd., Suite 400, Franklin, TN 37067

"NUFF SAID"

A Brutal Attack

I don't think anyone likes to be the butt end of a vicious and brutal verbal attack. No one likes to have bad things said about them. And, no one wants to here that they are imperfect and need to change. Yet, we lambaste ourselves all the time putting ourselves down, criticizing every little thing we do.
Now, we do need to improve and do a little better here and there improving some every day. Its just not necessary for us to be our own worst critics all the time. Lighten up a little on yourself. Realize you are not perfect, but you are doing the very best you can. Just hang in there and keep trying without being so critical when you don't get every thing perfectly right.
"NUFF SAID"

DON'T BE A BUG VICTIM!
Its that time of the year with the stomach bug, chest bug, et. al. floating around, looking for a hapless victim to attack, spreading carnage every every where. But, there are the usual common sense things you can do to help ward off these bugaboos.
1. Eat at least one fresh fruit per day.
2. Wash your hands frequently.
3. Don't take bites or sips of others food or drink.
4. And, please stay away from me if you feel ill.

You will be much less stressed if you can stay well.

"Nuff Said"
Ben Gustafson; LMT

Pain-Spasm-Pin Stress

Any type of log term injury causes stress. So, this post deals with the "pain-spasm-pain cycle" which stresses out many people .

When you injure soft tissue the muscles in the injured area contract to help support and protect the injured tissue. Other metabolic reactions also occur helping to slow the flow of blood in the area causing the build up of carbon dioxide and metabolic waste. The result is pain. The body then reacts to the pain as if it has being re injured. Thus, the pain-spasm-pain cycle begins. The initial injury causes the blood to slow building up waste material in the area. This causes new pain which causes the continued slowing of the blood in the area and on, and on, and on. So, even though you may start out with a simple bump, bruise or strain, it can turn into a fairly painful, long lasting injury.

Massage therapy from a professional therapist can help put an end to this vicious cycle. A good therapist can increase the flow of blood in the injured area and help build up pliable, pain free scar tissue to get you feeling better and back to your regular routine.

The Power of Forgiveness

People are just not fair. They can be insulting,callous,immoral, dishonest. Their behavior can even cause injury or death to the ones we love. So, its easy to be upset,offended or angered by the actions of others. Its easy to want to ‘get even’. However, wanting to ‘get even’ only hurts one person-You.

So, then what can you do if you are eaten up with anger, frustration or moral indignation over what someone has doe to you or a loved one? Heal yourself with forgiveness. Yes, that’s right, forgive them. Just let it go. Those who have committed a crime must still face legal consequences. Those who purposefully hurt your feelings, or the feelings of others, will eventually suffer the consequences of their indiscretions. And, those who just made a stupid mistake? I think we are all in that boat and need to be careful about throwing stones. After all, we want to be forgiven when we foul up.

“Forgiveness is freeing up and putting to better use the energy once consumed by holding grudges, harboring resentments,, and nursing unhealed wounds. It is rediscovering the strengths we always had and relocating our limitless capacity to understand other people and ourselves.” 1 Furthermore, when we forgive we free up life’s energy that can help us heal ourselves both physically and emotionally. So, be a forgiving person. It can be liberating.
“Nuff Said”

1 With Suzanne Simon,, Forgiveness: How to Make Peace with Your Past and Get on with Your Life (1990) , 19.

Stress Less with Ergonomics

Its always stressful when you get hurt. So, to stress less check out these simple ergonomic rules to prevent injuries.

Goggins. Rick; "Ergonomics for MT's and Bodyworkers; Associated Bodywork & Massage Professionals; February/March 2007, pages 63-64.

Ergonomics - study of the interaction of people and tools, equipment and environments at work.

Lifting

1. Reduce the weight of the load to be lifted.
   
2. Place items to be lifted mid-thigh to waist high th.
3. Hold items as close to body as possible when lifting.

Carrying

1. Use carts or hand trucks to move items.
2. Add handles so items can be carried with two hands.and close to body.

Pushing/Pulling

1. Push instead of pull when possible.
2. Reduce friction by placing items to be pushed on slippery material. (blanket, mats, etc.)
3. Use large diameter wheels on carts and hand trucks, and maintain wheels and bearings.

Repetitive Motions

1. Eliminate unnecessary motions.
2. Use power tools instead of hand tools.
3. Reduce hand force. (see below)
4. Improve posture. (see below)

Hand Force

1. Grip with the whole hand rather than pinching. (Gripping is 4 to 5 times stronger than pinching.
2. Avoid griping or pinching motions for more than a few seconds at a time.

Awkward Posture

1. Place work at a good height to avoid bending or reaching.
2. Bring work close to you and avoid bending and reaching.
3. Alternate between sitting, bending kneeling and squatting when working down lo0w.

Vibration

1. Limit use of high vibration tools.
2. Use anti-vibration gloves.
3. Lean back (against the seat) when driving to relax the back muscles.
4. Avoid lifting right after driving.

Contact Stress

1. Arrange work to avoid contact with hard surfaces.
2. Round or pad sharp edges.

And, most important-If it is too heavy or awkward to lift safely, get help!

Please take these points into consideration. Its much better to follow a few simple rules than to injure yourself. Its much less stressful to be free of injury.

THE FORREST GUMP APPROACH

While watching TV this weekend, flipping past channels with reruns I had seen several times, I happened upon the ‘Forrest Gump’ scene where he is running across America to get over Jenny leaving him. You know the scene. Many people begin to follow him until finally in the middle of the desert he stops, turns and tells them he’s tired and going home to Alabama. And, in spite of the quaint absurdity of this situation it plays out a very good lesson on stress reduction.

I’ve noticed in my life when things get tough, when I’m angry, upset or just plain bored or depressed, physical activity of any kind-even work-can help get me through the day.

In my back yard I have a garden plot fenced off to keep the dog’s out. Every year around the end of February I go out and dig it up for spring planting. After I get it dug up I begin planting as early as I can. This usually means I have to go out and cover the plants to prevent late frosts from killing them. By the time frosts are over I begin to loose interest in the garden and the weeds begin to take over. Its also the time of year when it is sunny and warm and I can get out of the house more to do other things. Yes, I do harvest some vegetables, but that’s not the point. So, why do I bother with a garden if I don’t keep up with it all the time? By the end of February I’m suffering from a serious disease called “Cabin Fever”. Getting out of the house and moving around seems to be the best cure for it. The limited amount of produce I obtain from my strenuous gardening efforts is only a secondary purpose of planting the garden.

So now I’ll get to the point. Physical effort is a good cure for when things are not going right. It will get your mind off your problems and help you gain a better attitude. If you don’t believe me ask my wife. She hates housework. So, when she begins furiously cleaning or scrubbing things, I know she’s angry-usually about something I did-and I stay out of her way until she cools down and stops cleaning. So, don’t let problems or stress get you down. Get up and get busy with anything. Mow the lawn, clean the house, build a bookcase or a model airplane.

Finally, doing work that is of service and help to other people doubles your reward even if the work is difficult and tiring. Try it. You will be glad you did.

(Spencer) had occasional days when he felt physically exhausted. Of such days he wrote: "I started out very miserable and found myself wondering if I could get through the day, but . . . I seemed to become intoxicated with my work and forgot myself and it was a good day."
(Edward L. Kimball and Andrew E. Kimball, Jr., Spencer W. Kimball (1977), 376.

“Nuff Said”