10 Things Diabetics Should Know About Their Diet

world diabetes day

There are many strict dietary guidelines when it comes to living with diabetes. You are advised to stay away from certain foods and consume more of others, but sometimes finding a healthy balance can be tricky.

In honor of World Diabetes Day on November 14th, here are some tips you should be aware of when thinking about your diet with diabetes:

  1. Be skeptical of “sugar-free” snacks and treats

It is very important to monitor your sugar intake with diabetes. Although it can be appealing to pick up a sugar-free cookie or candy, many of these foods are extremely high in hidden carbohydrates.

  1. Avoid overly processed foods like white bread, pasta and rice

White bread, bagels and other refined-flour foods can significantly increase blood sugar levels. Instead, the American Diabetes Association recommends choosing whole-grain or 100 percent whole-wheat bread.

  1. Check your fruit juice

While it may seem like a healthy choice, fruit juice can have similar effects on blood sugar levels as some sodas! Even drinks that are 100 percent juice can be very high in sugar and carbohydrates.

  1. Limit fruit-flavored yogurts

Flavored yogurts may seem like a healthy snack as well, but they are made with mostly non-fat or low-fat milk and loaded with carbohydrates and sugar. Stick to plain yogurt for a smarter snack.

  1. Keep an eye on alternative sweeteners

Sweeteners like honey, agave nectar and maple syrup are often regarded as healthier options compared to white table sugar because they are less processed. However, they have similar effects on blood sugar.

  1. Dried fruit only in moderation

Fruits are great because they offer so many important nutrients and vitamins, but they are also high in natural sugars. When fruits are dried, they become more concentrated, resulting in a more concentrated sugar intake.

  1. Make sure to inspect your breakfast toppings

Many people enjoy granola and yogurt or cereal and milk as their first meal of the day. Make sure to check nutrition labels when buying granola or cereal because some are packed full of processed sugar.

  1. Cook by grilling, baking or steaming instead of frying

Grilling, baking and steaming are much healthier cooking alternatives when compared to frying. Both meat and vegetables will retain more nutrients, and fat content will be much lower because fats drip off rather than being reabsorbed into the food.

  1. Monitor red meat intake

While it is important to pay attention to your sugar intake, saturated fats can also negatively contribute to diabetes. You don’t have to completely eliminate red meat, but occasionally substitute nuts or beans for a healthier source of protein.

  1. Avoid 99 percent of packaged foods

Packaged foods are almost always processed and can contain high levels of sugar, fat and carbohydrates. Instead, fresh vegetable snacks like carrots or celery serve as healthier alternatives!

If you find it difficult to keep track of healthy meal options, remember that developing a diabetes meal plan can be a huge step toward eliminating bad foods and replacing them with healthier alternatives. When in doubt, it is always best to eat foods low in sugar and carbohydrates and high in fiber, vitamins and antioxidants.

Recipe of the Month: Healthier Pumpkin Pie

pumpkin-pie

It can be extremely difficult to avoid dairy and sugar during the holidays, especially when someone else is cooking. Here is a delicious, healthy version of classic pumpkin pie that the whole family is sure to enjoy!

Ingredients:

Filling:

  • 2 cups pumpkin puree
  • 1 cup almond milk
  • 2 eggs
  • 1/2 cup raw honey
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ginger
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon ground cloves

Crust:

  • 2 cups raw pecans
  • 5 tablespoons coconut sugar
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 5 tablespoons coconut oil

Directions:

Heat the oven to 425 F.

Pecan crust:

  1. Pulse pecans, coconut sugar, cinnamon and salt in a food processor or blender.
  2. Then, add coconut oil and pulse until mixture is finely ground and holds together like damp sand.
  3. Press the pecan mixture into 9-inch pie plate.
  4. Bake for 8 minutes until lightly colored and fragrant. Set aside until ready to fill.

Filling:

  1. Puree almond milk and pumpkin in a blender. Add eggs and blend.
  2. Add remaining ingredients and blend. Pour mixture into crust and bake.
  3. Bake at 425 F for 10 minutes.
  4. Turn down the oven to 350 F and bake for an additional 30-40 minutes. (Depending on your own. Pie is done when inserted toothpick comes out clean.

The holidays are the perfect time of year to showcase your baking and hosting skills, and this recipe makes that easy and delicious for everyone! See the full recipe from HowDoesShe at https://howdoesshe.com/healthy-pumpkin-pie-gluten-free-dairy-free-sugar-free/.

The 5 Biggest Incontinence Triggers

urinary-incontinence

Urinary incontinence is the uncontrollable, sporadic leakage of urine due to a weakened urinary sphincter. Though this problem is widely known for to be a problem for the elderly, it’s actually an issue for millions of men and women across a spectrum of age groups. Unfortunately, living with urinary incontinence can be a daily battle that drastically affects one’s quality of life.

Avoiding the Biggest Incontinence Triggers

Let’s take a look at the 5 biggest incontinence triggers and how to avoid them.

1.Obesity

According to the NHS (National Health Service), obesity is a huge trigger in stress incontinence. The excess weight that is carried around by those who are obese has the ability to place a lot of pressure on one’s already weakened bladder. With extra pressure, the weakened bladder is more inclined to release urine in order to relieve the stress that’s being placed on it.

Losing weight, regimenting your diet, and taking part in daily exercise can do wonders in relieving stress incontinence due to obesity.

2.Alcohol

In many cases, consuming alcohol can be a major contributor to urge incontinence. Alcohol has the ability to stimulate the detrusor muscles–the group of muscles found in the wall of the bladder–to contract too often, leading to leakages.

Drinking less alcohol can help to alleviate the symptoms of urge incontinence.

3.Lack of Fluids

 Not drinking enough fluids on a regular basis–though it sounds counterintuitive–can be a major factor in incontinence. Without fluids like water to flush out the urine in your system, a build of very strong, concentrated urine can occur, irritating one’s bladder significantly.

4.Medications

If you read the label on some medications, you will notice that sometimes, some of the symptoms result in overactivity of the bladder. Many medications have the ability to disorder the regular process of passing and storing urine in one’s body; it even has the ability to increase urine production. Some medications that cause these symptoms include ACE inhibitors, antidepressants, sedatives, hormone replacement therapy meds, and diuretics.

If you suffer from incontinence and use the medications listed above, talk to your doctor to see what your best course of action would be.

5.Constipation

This is another popular trigger for urge incontinence due to its ability to cause a blockage in the bladder. To help ease the symptoms of constipation without using a diuretic, be sure to eat plenty of fiber, drink plenty of fluids, and keep active.

If you are noticing signs of incontinence that are unrelated to the above factors, be sure to contact your doctor for more information and for a more specific treatment plan.

At Wearever, we strive to make life easier for those that suffer with incontinence. Our incontinence panties, incontinence briefs, and reusable bed pads are quality products that you can rely on for sturdy protection.

Kegel Exercises Just Got A Lot More Fun

kegel-exercises

Kegels are an exercise that most women participate in order to manage their incontinence and strengthen their bladders. It’s a common misconception that Kegels are only done by women who have recently given birth as a way to strengthen their vaginal walls; however, this exercise is actually very commonly used to ease the symptoms of stress and urge incontinence.

Just recently, a new program has hit the shelves that are turning Kegels into a less boring and more fun exercise to take part in.

A Fun New Way to Complete Your Kegels

For those who are unfamiliar with Kegels or lead a very busy life, it can be hard to keep up with the exercise and remember the reps and counts you are supposed to do each day. Even for those who are very dedicated to building up their bladder strength by using a vaginal weight have trouble keeping up with the demands of the exercise–not to mention these small and sometimes expensive weights have a tendency to get misplaced far too often.

Now, a new Kegel exercise companion is on the market that is changing the way women are doing Kegels while promoting an altogether stronger vaginal wall and bladder.

Introducing the Perifit

The Perifit is a brand new, pelvic floor trainer that has the ability to send a Bluetooth signal to its accompanying app on your phone. When turned on, the app allows you play a fun video game that assists you in your Kegel exercises. And for those who are not tech savvy, don’t fret, because this trainer and app are very simple to use. The device itself is moderately sized and inconspicuous; lightweight and only 4 inches in length. It also comes with a small travel case and a guide to help new users get the hang of it. Once you have downloaded the app onto your phone, you will be able to choose the type of program that best fits your needs–i.e post-pregnancy, intimate well-being, and incontinence. From there, it will put together a 5-day treatment regimen based on your preferences.

The awesome part about this device is that the app is wired to your trainer. So, the games you are playing while using the device, are actually simulating it to move within you vaginal wall; helping you navigate the Kegel exercises. With each game you play, the tokens you collect, and levels you master, the device with expanding and contract, teaching you the ways of performing proper Kegels and therefore promoting ultimate bladder strength. Due to its small size and inconspicuous shape, this device is fairly simple to use when you are on the go. Many women even claim to use it while they are out and about and even wearing a skirt–however, we recommend that you only do this once you’ve mastered the Kegel technique.

 

The Most Comfy and Fashionable Leak Protection Ever – Customer Review

lace trim incontinence panties

What if there was a way to save money, protect the environment and still be protected from uncomfortable leaks? Kristyn Smith from Kristy Product Review reviewed our Lace Trim & Cotton Panties, and shares how our products do just that! Here are a few thoughts from her blog:

“These panties are by far the most comfy and fashionable type of leak protection I have ever encountered. They come in many assortments of sizes, color, and styles. They are also available in both male and female panties and briefs. These undergarments are washable, so they save you money on disposables as they are resistant between 200 – 250 washes. These undergarments feature varying levels of protection and protect against light, moderate, and heavy leakage.”

Thanks so much for sharing your thoughts, Kristyn! You can see the unboxing of her Wearever panties on her YouTube channel at the follow link https://youtu.be/ZMEHtBXwdyI or read her full blog post, click here.

 

7 Tips On Staying Safe When Trick-or-Treating With Your Grandkids

trick or treating

Halloween can be a fun night for the whole family dressing up and interacting with your neighbors and community! But with so many people out and about Oct. 31, it’s important to properly prepare your family to stay safe and have an enjoyable evening.

Here are seven helpful safety tips to keep your kids and grandkids protected.

  1. Select comfortable costumes

A child’s costume should be short to avoid tripping. Have them wear comfortable and well fitting footwear to avoid falling or discomfort while out and about. Avoid masks and other pieces that cover their face and mouth, as they can make it hard to see or breathe.

Also, double check that all costumes are flame retardant because some homes use open flames as decoration.

  1. Go early

There’s no need to wait until it’s completely dark to head outside. In fact, a good time to start, especially with little ones, is after an early dinner at dusk. Plus, if you are the first ones there, you will have your pick of candy!

  1. Watch out for cars & pedestrians

Halloween can mean especially large volumes of pedestrian traffic, so wear brighter or reflective colors to make yourself noticeable to cars. Remind children to look both ways before crossing the streets and hold the hands of little ones. Also, if you are driving, remember to be on high alert of pedestrians.

  1. Candy safety

You never know what children can receive in their Halloween baskets, so it is important to inspect their candy stash before they dig in. If you anticipate needing a treat during your evening out, consider packing a snack or two until you get home.

  1. Plan your route in advance

Make a plan to only visit houses of people you know and trust in the neighborhood. Make it fun for your grandkids by making a list or treasure map and cross of the houses you’ve visited.

  1. Stranger danger

Remind the little ones to never go with someone they don’t know or get into an unfamiliar car. If someone invites them inside to receive their candy, tell them they must always stay outside the front door for their safety.

  1. Alternatives

If you aren’t comfortable with trick or treating, there are always alternatives! Stay home and have a party with games and spooky movies, or consider hosting a neighborhood trunk or treat from your driveway or street. For older kids, have them pass out the treats to the visitors and enjoy the parade of costumes.

Kids wait all year to dress up, go door-to-door asking for treats and getting into characters to fit with their costumes. By following these safety tips, you can ensure they will not only have a fun and festive Halloween, but a safe one too!

Dealing With Incontinence and Depression

incontinence-and-depression

Depression is quite a common disease that affects the minds of many people around the world, and it surely isn’t selective when it comes to age.

Though incontinence is a medical condition that affects the function of one’s bladder, it’s no secret that the effects it has–mentally–on patients can be very similar to ways in which depression does.

Additionally, incontinence impacts both men and women of all ages. Just battling one of these diseases is challenging enough, but unfortunately, this combination is not uncommon. More are more scientists are noticing that there is a strong link between clinical depression and bladder problems such as incontinence.

Treating your Depression and Incontinence Together

Dealing with both depression and incontinence at the same time can be extraordinarily taxing on one’s physical and mental health. That’s why is it so important to have a full understanding of both of these conditions (talking to a professional) in order to live your best life. Unfortunately, many of those who suffer from incontinence are too embarrassed to admit they are dealing with such a problem. Due to that discomfort, their condition goes untreated and undetected by doctors. Those who suffer from incontinence and don’t receive the treatment they need will find many different ways to hide their problem from their friends and family. As time goes on, they become more and more reclusive, disconnected, and disengaged. This, unfortunately, is where depression and anxiety rear their ugly heads.

When depression and anxiety set it from the awful side effects of incontinence, it’s easier for those who suffer from it to allow it control their lives; it’s an ugly disease that knows no limits or boundaries. It’s understandable that getting help from a doctor is easier said than done, but for the sake of your mental and physical health, it is extremely important; depression and incontinence can be managed. The first place to start would be with a urologist. Once you have seen them and they have given you a treatment plan for your incontinence, then make it a point to schedule a visit with a psychiatrist regarding your depression. Fortunately, many patients have found that once they were able to get their incontinence in control, their episodes of depression began to diminish.

In the meantime, here are some helpful tips on ways to treat both your incontinence and your depression simultaneously:

    • Improve your diet:  What you put into your body has a direct effect on both your mind and bladder. We know it sounds crazy, but trust us, it’s true. The first thing you should cut out of your diet are things like caffeine, alcohol, and sweeteners (drinks that have a negative impact on your bladder). Always remember to drink plenty of water and eat foods that contain fiber.
  • Lose weight: Obesity is a major factor in the development of stress incontinence. By losing weight, your path to an incontinence-free life can be easily achieved. Start off by walking as much as possible–taking the stairs instead of an elevator or escalator. You should take part in 30 minutes of cardio per day.
  • Take part in pelvic floor exercises: Pelvic floor exercises are the easiest way to build strength in your bladder muscles. Stronger bladder muscles will result in fewer incontinence leakages.
  • Use incontinence products: There is absolutely nothing wrong with wearing incontinence products as a backup while on your road to recovery. Sometimes, it’s nice to have some peace of mind while going through a major lifestyle change.
  • Talk to your doctor regularly: We cannot stress enough the importance of talking to a doctor on a regular basis. Your doctor is the best person to speak with regarding any advice you may need or questions you have about your incontinence and even your depression.
  • Practice bladder training: This is an exercise that you can do from the comfort of your own home. When you have the urge to go to the bathroom, try to hold your bladder for a few seconds longer than you normally would. As time goes on, try to increase the amount of time you hold your bladder, little by little. For extra protection, always wear incontinence underwear.
  • Manage stress: Stress plays a major role in the development of depression and it can also have a negative effect on your incontinence. Try to take time throughout the day to do the things you enjoy the most. Even deep breathing exercises can help!

If you find that these tips are not assisting you in the ways you need them to, talk to your doctor about a treatment plan that will work best for your specific needs. Remember incontinence is treatable, Depression is treatable and you should never be ashamed of having it.

Many Young Female Athletes Experience Incontinence

female-athlete

Many believe that incontinence is something that only elderly men and women deal with but in fact, incontinence affects people of all ages. In many cases, there are women who have given birth before who have incontinence, and even athletes–who don’t have children–suffer from it, too. It’s quite remarkable how diverse of a population incontinence affects.

Incontinence Among Female Athletes

In a recent study published in PubMed.gov, doctors found that more than one-quarter of collegiate female athletes–who do not have children–experience a form of incontinence while taking part in physical activity. Specifically, basketball players and gymnasts have shown to suffer the most from this ailment with 67% and 66%. Least affected were women who played softball, golf, volleyball, and swim.

In a different study, researchers found that 35% of female Olympic track and field athletes experienced leakage episodes during their competitions. Additionally, another study confirmed that out of 372 female Portuguese athletes, 30% showed signs of urinary incontinence.

Treating Athletes With Incontinence Is Different

The treatment for incontinence within athletes is not the same, and that’s where many are having issues. Many physicians will assign a treatment plan that is tailored towards  women who suffer from incontinence postpartum and this is a huge mistake.

The main cause of incontinence in new mothers is due to a weakened pelvic floor and the best way to build up that strength in through the continued practice of kegels. However, kegels are NOT recommended to be performed by athletes. Isa Herrera, a physical therapist and strength conditioning coach states, “For them, kegels can be the worst thing to do since it puts more pressure on an already disproportionately strained system” (Source).

The real problem comes down to their workout routine; in many athletes, the focus of their workout is to build a strong core (rock solid abs), but when this happens, many tend to neglect the internal muscle groups that surround it. Herrera claims that she sees this type of problem in athletes who tend to participate in a substantial amount of core and glute workouts, cycling, and P90X. Luckily, there are other forms of treatment that can be issued to female athletes who suffer from incontinence that does not involve the performance of kegels.

Tips For Female Athletes With Incontinence

If you are a female athlete that suffers from episodes of incontinence but are unsure of your next steps, here are a few tips to follow:

    1. Talk to someone: If you suffer from incontinence, there is absolutely nothing to be ashamed about; you are not alone. The most important thing at this point is to not brush it off as something insignificant. The longer you put it off, the worse it can potentially get. Speak up to a coach or a doctor and they can lead you to your next step.
  • You won’t have to cease exercise: A major concern in women with incontinence is that if they admit to this problem, they may have to discontinue their daily workouts until they are healed. That is a very common misconception and a mistake that many women make. You will not have to stop working out, but you may have to tweak your routine a bit. Doctors and physician recommend exercises that will help to stabilize the pelvic region. For example, using a vaginal weight while running or taking part in yoga.
  • Find the right doctor for you: For athletes, it’s paramount to find a doctor that specializes in the pelvic floor region as well as sports medicine for the best treatment results. You’ll find that many physicians will recommend that you practice a form of exercise called ‘lean and breath’. Basically, practicing leaning forward while running; this will improve the range of motion in your legs while relaxing the abdomen. At the same time, practice inhaling and expanding with your stomach instead of sucking it in. This will reduce any downward pressure that is being placed on your pelvic region

By using these tips to your advantage and talking to the right doctor, you will be able to manage and treat your incontinence while participating in your athletic activities.  

At Wearever Incontinence, we provide incontinence briefs, incontinence panties, and reusable bed pads that you can depend on for protection.

Incontinence-Friendly Recipe of the Month: Roasted Vegetable and Quinoa Harvest Bowls

Looking for a simple healthy weeknight meal that still packs in the flavor? No need to slave over the stove for hours to create a delicious dish. This bowl is also perfect for lunches on the go or a picnic with your family. Particularly for those with incontinence, there are many identified ingredients that can make symptoms worse and this recipe avoids those known irritants and delivers delicious, fall flavor!

roasted-vegetables-and-quinoa

Ingredients:

  • 4 whole carrots, peeled and quartered (large pieces halved)
  • 1 1/2 cups quartered baby yellow potatoes
  • 2 cups halved Brussels sprouts
  • 2 Tbsp. maple syrup, divided
  • 2 Tbsp. olive oil, divided
  • Healthy pinch each sea salt + black pepper
  • 1 Tbsp. chopped fresh rosemary (or dried)

Quinoa:

  • 1 cup white quinoa, well rinsed + drained
  • 1 3/4 cups water
  • Pinch sea salt

Sauce:

  • 1/2 cup tahini
  • 1 lemon, juiced (~3 Tbsp.)
  • 2-3 Tbsp. maple syrup

Directions:

  1. Preheat oven to 400 degrees F.
  2. Line a baking sheet with parchment paper.
  3. Place the carrots and potatoes on the sheet.
  4. Drizzle with 1 Tbsp. maple syrup, 1 Tbsp. olive oil, salt, pepper, and rosemary. Toss to combine.
  5. Bake for 12 minutes.
  6. While the vegetables are baking, heat a saucepan over medium-high heat.
  7. Once hot, add rinsed quinoa and lightly sautée before adding water to evaporate leftover moisture and bring out a nutty flavor.
  8. Cook for 2-3 minutes, stirring frequently. Then add water and a pinch of salt.
  9. Bring to a low boil over medium-high heat.
  10. Then reduce heat to a simmer and cover. Cook for 18-22 minutes or until liquid is absorbed and quinoa is fluffy.
  11. Open lid and fluff the quinoa with a fork. Tilt the lid, remove from the heat, and set aside.
  12. When the veggies are at the 12-minute mark, remove pan from the oven and add the Brussels sprouts.
  13. Top with remaining 1 Tbsp. oil, 1 Tbsp. maple syrup, and another pinch each of salt and pepper. Loosely toss to combine.
  14. Return pan to oven and roast for an additional 10-12 minutes or until Brussels sprouts are golden brown and the carrots and potatoes are fork tender. (This ensures that the potatoes and carrots are cooked through and the sprouts don’t get too soft.)
  15. Lastly, prepare dressing by adding tahini, lemon juice, and maple syrup to a small mixing bowl and whisking to combine. Add 2 Tbsp. of warm water at a time and whisk until thick but pourable. Taste and adjust flavor as needed.
  16. To serve, divide quinoa and vegetables between serving bowls and top with a generous drizzle of tahini sauce. Top with garnish of choice, such as pomegranate arils or fresh herbs.

Enjoy this healthy and satisfying bowl any day of the week! Prepare as your main dish or bring to a dinner party as a side. This comforting mix of veggies and quinoa is perfect for the chilly fall air. Recipe adapted from Minimalist Baker.

September is Prostate Cancer Awareness Month

prostate-cancer-awareness-month

Did you know that prostate cancer is the second most common cancer among men in the United States? According to the American Cancer Society, 161,360 men are diagnosed with the disease each year. The good news is approximately 90% of all cases are detected in the early, contained stages, so the cure rate is very high.

One of the reasons for such a high cure rate is the awareness of symptoms and detection of risk signs of this disease. September is Prostate Cancer Awareness Month, so we want to continue to share helpful knowledge and encourage readers and their loved ones to talk to their doctors should they have any concerns. Below are some symptoms of prostate cancer, so if you’re experiencing any of the following, please talk to your healthcare professional about your prostate health:

  • Loss of bladder or bowel control
  • Problems urinating, including a slow or weak urinary stream
  • The need to urinate more often, especially at night
  • Blood in urine or semen
  • Erectile dysfunction
  • Pain in your hips, back (spine), chest (ribs), or other new pain
  • Weakness or numbness in your legs or feet

To learn more about these symptoms and your prostate health, visit the American Cancer Society’s website. For help managing urinary incontinence and other symptoms of prostate complications, check out some of these resources that can help keep you informed and comfortable.