Managing Diabetes in a Difficult Economy

by Karole Passmore, Richmond, IN

A Type II diabetic for over 15 years, I understand the importance of maintaining a healthy lifestyle in order to stave off the effects of long term diabetes.

The two main elements must include regular exercise with balanced healthy nutrition. However, in our current economy this may be easier said than done.

Personally, with my spouse laid off and a student again and myself working a few part time jobs, joining a gym to exercise is not financially feasible. Many more people with health problems are finding themselves in this situation. However, walking is free and taking the stairs each day instead of the elevator at work is a good cardio workout for anyone. For light weight training I use two 16 oz cans and do arm raises while I watch a comedy to relieve stress as I do a little workout (relieving stress is also essential for balancing blood sugar).

If you have steps at home you can use them like the stair steppers in a gym switching from one leg to the other. I have a stair stepper I got from a yard sale and use it while I watch TV which is a good way to measure how long you have been exercising. I also use my step to do pushups and knee bends.

When I take a walk I like to walk where there will be interesting things to see—to add to the enjoyment. You can change where you walk regularly to keep from becoming bored with walking. It should be an enjoyable experience –not something you dread. Walking with a friend can help if you keep the conversation upbeat and light—using this time to talk about problems is not a good stress reliever unless talking about your problems is healing for both people and is only part of the conversation. If you become counselor to someone on your walks you may avoid walking altogether—not a good idea. Many people in our town use the early hours at the indoor mall to avoid the heat in summer and cold in the winter and still get in their required exercise. Best of all—it’s free.

Another idea is to start an exercise class. I started a free aerobic class at my church and invited others to join. It helped me to stay focused on exercising regularly each week (30-45 minutes each day is recommended for diabetics). It cost me very little and others contributed to the cost of printouts etc.

As far as a healthy food balance in a difficult economy, there are inexpensive choices that can be made. I have grown to love dishes made with couscous. It is a grain with a low Glycemic effect, and it is inexpensive. To prepared couscous you add olive oil, lemon or lime juice and whatever veggies you like. I usually use chopped tomato and cucumber with chives or cilantro and for more flavor I add some curry. I like to make a large batch and then eat it for several meals. I have found my BS readings are very good after eating this as a meal or side dish.

We’ve all heard we need plenty of fruits and vegetables. The reality is the healthiest foods are very costly. I shop at Aldis for most of my produce when I am trying to save money. It is a local discount store and I find the produce is as good as other higher priced stores. In summer I like to stock up on fresh organic foods. But most healthy and cost conscious is raising our own garden.

Last year I grew tomatoes—two varieties– and green beans as well as our own lettuce and some spinach. This year I want to expand to add corn and other veggies—like carrots, broccoli, zucchini etc. There is nothing better than to be able to say that what you are eating for dinner you grew yourself. You know where it came from and what is in it. And it is a great way to save on produce through the summer and keep your BS at a healthy range. Plus, if you freeze or can your extra crops you will save over the winter as well. Another positive effect—all the gardening will give you the extra exercise you need. (Just be sure to check you BS levels before gardening or any exercise to be sure you aren’t already too low—I have had a few lows from gardening too soon after using insulin, probably due to all the bending).

We all know that eating right and exercise are the two main ingredients to being a healthy diabetic. But lowering stress is right up there. In these hard economic times, knowing how to take care of yourself without spending tons of money can help reduce the unwanted stress to our bodies. Incorporating exercise into other fun activities you already enjoy and growing your own foods can save money and make you a healthy diabetic. (Yes there are many healthy diabetics—we don’t hear of them much but it is possible and it doesn’t have to be a heavy burden).

Remember to hug a diabetic today (or the spouse/partner of one) though you can’t see their struggle, believe me they need a hug.

Related articles…

• Exercise for Blood Sugar (nenoblog.net)
• Curing Diabetes with Stem Cell Therapy Resources (chrisabraham.com)
• How to manage your diabetes with exercise (thismamacooks.com)

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About Karole Passmore

Karole is a freelance writer who enjoys writing articles, short stories and researching non-fiction subject matter– preferably historical.  Graduate of RHS, Ivy Tech Richmond, and Earlham College– majoring in History, Karole has spent most of her life in Wayne County and enjoys the quaint atmosphere of a small town.  Karole also has a new business called “Vintage by Design” and her vintage clothing, décor, toys and designs will soon be displayed at the Railroad Store in the Depot District.  Into a healthier lifestyle, Karole is a Nature’s Sunshine distributor focusing on strengthening the body through herbal and supplemental therapies.  For more information about Nature’s Sunshine you can contact Karole at Jkkendall04@comcast.net.  (website coming soon).