Coping with Diabetes: The Importance of Healthy Diet and Hydration
Nabta • November 13, 2021 • 5 min read
- If you have Type 1 or Type 2 Diabetes, controlling your diet and hydration is a key part of your ongoing care and treatment.
- Nabta Health is pleased to be partnering with Diapoint ME to provide care and support to women with diabetes.
- The following nutrition and hydration guide is provided by Pam Durant from Diapoint ME and is useful for anyone, not just diabetics.
When coping with diabetes, eating a healthy and balanced diet and maintaining hydration is important to achieve good health, a healthy body weight and to help you feel your best. A healthy and balanced diet is about eating a wide variety of foods from all the food groups and in the right proportions. Try to choose a variety of different foods from the five main food groups to get a wide range of nutrients:
- Fruit and Vegetables
- Carbohydrates like potatoes, bread, rice, pasta and other starchy carbohydrates.
- Beans, pulses, fish, eggs, meat and other proteins.
- Dairy (milk, yogurt, cheese) & Alternatives
- Fats & Oils (e.g. spreads and olive oil)
What is a portion size?
- 80g of preferably fresh, or canned or frozen fruit and vegetables
- 30g of dried fruit – which should be kept to mealtimes
- 150ml glass of a low sugar smoothie
- 1 piece of fruit such as a small apple, banana, pear or similar-sized fruit
- A slice of pineapple or melon is also one portion
- Three heaped tablespoons of vegetables is also one portion.
A useful way to improve your portion control is to start using a digital food scale when planning your meals.
Diabetes nutrition and hydration: fruits & vegetables
Aim to include five portions of fresh fruits and vegetables a day. They are the best source of vitamins and minerals and fibre, and should make up over a third of the food you eat each day.
How much starchy foods and carbohydrates for a diabetic?
Starchy foods should make up just over a third of everything you eat. Make sure to go for wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, whole meal or higher fibre bread. You can learn more about rice and carbohydrates in this article here.
Protein
Many people often think that meat is the primary source of protein to stay healthy. We are happy to say that protein can be found in a variety of foods – not just meat.
Beans, pulses, fish, eggs, meat and other sources of protein are essential for the body to grow and repair itself. These foods are also good sources of a range of vitamins and minerals.
While meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins, we prefer to be as plant based as possible. Try to eat as little red and processed meats as possible. If you do eat meat, choose lean cuts of meat and skinless poultry whenever possible.
Eggs and fish are also great sources of protein, and contain many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Aim to eat at least two portions of fish a week, including one portion of oily fish to get all those wholesome omegas.
Pulses, including beans, peas and lentils, are naturally very low in fat and high in fibre, protein, vitamins and minerals.
Nuts are high in fibre, and unsalted nuts make a good snack. But they do still contain high levels of fat, so eat them in moderation.
Which milk, dairy and alternatives for a diabetic?
Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They contain calcium, which helps keep your bones healthy. Go for lower fat and lower sugar products whenever possible. There are many vegan alternatives now for dairy products. Read the labels to avoid substitutes that are over processed or have too much added sugars.
How much fats and oils?
Some fat in the diet is essential, but try to avoid eating too much saturated fat and remember to avoid trans fats completely. Trans fats are made through a chemical process of the hydrogenation of oils. They are most commonly found in things like vegetable shortening, some margarines, crackers, cookies, and snack foods. It is so important to eat fats that are healthy. Yes, there are healthy fats like the monounsaturated fats found in olives, peanuts, sesames, avocados and olives.
If you have a new diabetes diagnosis and you are unsure of how to manage this change in your life, a Nutrition for Diabetes Management Health Coaching Session can help. We will guide you to manage your nutrition and understand the fundamental principles of managing diabetes nutrition.
Diabetes and Hydration
Getting enough water everyday is important for your overall health
Water Helps Your Body
- Regulate it’s temperature
- Prevent constipation
- Improve digestion
- Lubricate joints and prevent pains
- Maintain spinal cord health
- Get rid of wastes and toxins
- It even helps maintain blood sugars
According to the CDC, drinking enough water daily can improve skin complexion and blood pressure. Sufficient hydration can also support weight loss goals.
These are just a few of the reasons you need to make a habit of proper daily hydration!
Tips To Drink More Water
If you are often on the road, you should always take a water bottle with you.
Invest in a large metal water bottle and fill that before you leave for work in the morning. If you get the right brand, the water will stay cool all day.
Avoid plastic bottles (even reusable ones) because not only are they bad for the environment, they are bad for us too. As plastic heats up, it releases harmful particles into your water that you will end up drinking. Also, during work hours, you should always keep a water bottle near you that you can easily access and drink from regularly. If that is not an option, you must remember to drink lots of water during breaks. Keep a personal water bottle and make a habit of keeping it near you even when relaxing in front of the TV at home.
Ensure you maintain your hydration include making a habit of drinking water first thing in the morning because our bodies lose hydration in our sleep. Also, remember to drink some water before and during meals.
Some beverages like herbal tea can also help maintain hydration, but just water is always the best way.
Aim to drink two liters of water daily.
Written by Pam Durant, Diapoint Me
___
Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and menopause. You can track your menstrual cycle and get personalised support by using the Nabta app.
Get in touch if you have any questions about this article or any aspect of women’s health. We’re here for you.
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Everything you Need to Know About Hypnobirthing
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[The induction for](https://babyandchild.ae/uae-birth-guide/article/1523/labour-was-more-powerful-and-beautiful-than-i-could-have-imagined) [gestational diabetes](https://nabtahealth.com/glossary/gestational-diabetes/) one [The induction and low](https://www.jasminecollin.com/single-post/2019/05/06/Taylors-Birth---A-calm-positive-tale-of-thrombocytopenia-induction-low-fluid-and-more) [amniotic fluid](https://nabtahealth.com/glossary/amniotic-fluid/) one [The planned gentle C-section one](https://www.jasminecollin.com/single-post/2017/04/16/Hanis-Birth---A-Family-Centred-Cesarean) [The one with no progress](https://www.jasminecollin.com/single-post/2017/05/04/Charleys-Birth) [The big baby one](https://babyandchild.ae/uae-birth-guide/birth-stories/article/1372/how-hypnobirthing-helped-me-give-birth-to-my-5kg-baby-drug-free) [The unplanned C-section one](https://www.jasminecollin.com/single-post/2015/05/10/10-Healthy-Foods-That-Calm-DeStress) [The VBA2C (Vaginal Birth after 2 C sections) one](https://www.jasminecollin.com/single-post/2017/04/23/Marsels-Birth---A-VBA2C-Story) [The planned vaginal](https://www.jasminecollin.com/single-post/2017/08/13/Phoenix-Willows-Breech-Birth) [breech](https://nabtahealth.com/glossary/breech/) one [The unplanned vaginal](https://www.jasminecollin.com/single-post/2017/01/26/Georges-Breech-Birth) [breech](https://nabtahealth.com/glossary/breech/) one As you can read in the birth stories, Hypnobirthing can benefit mothers and babies in all situations – but it’s not just them that benefit. 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Read- [7 surprising reasons to do Hypnobirthing that have nothing to do with birth](http://www.loveparentinguae.com/single-post/2017/08/02/7-Surprising-Reasons-To-Do-Hypnobirthing-Classes-That-Have-Nothing-To-Do-With-Birth) #### **So how does Hypnobirthing work exactly?** **During pregnancy** It empowers couples with the knowledge and belief that women’s bodies are designed to grow and birth their babies and that childbirth is a natural physiological process. It promotes healthy nutrition and physical exercise in pregnancy as being key factors in having a safe and easier birth as well sharing top tips on how to get the baby into the optimal position for birthing. Like any big physical event such as running a marathon or climbing a mountain, it’s not just physical preparation that makes the difference. Yes, physical fitness plays a big part, but a positive mindset and being emotional fit is just as important, and this is where Hypnobirthing comes in. 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The body cannot tell the difference between real and imagined, so she can use this mind-body hack to convince her body that it’s a safe space and a good time to be birthing her baby. The body then continues releasing the perfect cocktail of hormones for a quicker, easier and more natural birth. #### But what about the pain? A birthing mother automatically reduces pain by being calmer and less frightened of the birth, and in calm, safe settings the birthing body naturally produces [endorphins](https://nabtahealth.com/glossary/endorphins/), our own natural pain relief, to help us cope with the intense physical sensations. In addition, Hypnobirthing mums can use hypnosis to disrupt and change the way that their brain processes pain signals. They also learn mental coping strategies and physical comfort tools to deal with any discomfort that they feel. All these factors make it less likely that they will need pain relieving drugs or unnecessary interventions and they tend to have more straightforward and quicker labours. Of course if a woman is struggling then there is a selection of pain relieving drugs that the hospital can offer. The aim of Hypnobirthing however is to ensure the couple have a complete toolbox of skills and techniques that they can utilize before getting to that point, so that it can be delayed or avoided all together. But, no matter how a baby is born or whatever interventions or drugs are used, the most important elements for every birthing mother are that: * She feels calm, safe, and supported throughout. * She feels that she did her best and gave it all she had. * She feels treated with dignity and respect. * And she was able to make her own informed choices about her baby, body and birth, every step of the way. These are the key ingredients to a positive birth experience and what Hypnobirthing is all about. Surely every mother and her family deserves this birth experience…not just the hippies. \_\_\_\_\_ Jasmine Collin is a mother of two, a qualified Hypnotherapist, NLP Practitioner, Childbirth Educator and Doula who specialises in Hypnobirthing and Parenting Originally from the UK she is the longest running teacher in the UAE and has been teaching her award winning ‘Love Birthing’ classes since 2009. She is the co founder of Love Parenting UAE, winner of the 2018 Time Out Kids Award for ‘Special recognition for pre and post natal care’ and is dedicated to helping couples have calmer, more positive births so that they can ‘Love Birthing’ no matter what kind of birth they choose or what path birth takes. For more information contact: [\[email protected\]](/cdn-cgi/l/email-protection) You can book Jasmine’s popular online Hypnobirthing services on the [Nabta Women’s Health Shop.](https://nabtahealth.com/product/the-love-birthing-hypnobirthing-course/) \_\_\_ Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [](https://nabtahealth.com/glossary)[menopause](https://nabtahealth.com/glossary/menopause/). You can track your menstrual cycle and get [personalised support by using the Nabta app.](https://nabtahealth.com/our-platform/nabta-app/) Get in [touch](/cdn-cgi/l/email-protection#acd5cdc0c0cdecc2cdced8cdc4c9cdc0d8c482cfc3c1) if you have any questions about this article or any aspect of women’s health. We’re here for you.
How to use Duct Tape as Wart & Molluscum Removal
Can duct tape remove wart; * Warts are a common childhood ailment. * Warts are caused when a virus infects the top layer of the skin, the stratum corneum, and sets up residence. * One of the most common warts in children is known as molluscum contagiosum * Warts can remain for months and even years but often spontaneously go away, especially in children. Warts and molluscum are highly contagious and affect most children. They often spread and grow in size because the body fails to recognize the virus as being a pathogen. Warts can be transmitted from one area of skin to another by rubbing. They can heal themselves and go away on their alone. Nevertheless, many families look for treatment and solutions to speed up the recovery. #### What is molluscum? One of the most common warts in children is known as molluscum contagiosum. These tiny pearly papules are usually no more than 5 millimeters in size and often appear in clusters. The best advise is to leave molluscum alone. With time (months) they resolve on their own with no treatment. Sometimes, ignoring molluscum is not an option. In cases where they are spreading quickly (because they are in an area where there is skin on skin contact, like under the arm), are painful, your child continues to pick at them, or they are causing a cosmetic problem, treatment may be indicated. There are various treatment methods and your provider can help determine what might be best for your child. #### Using duct tape on molluscum One of the easiest methods to try at home is the duct tape method as described by the [Schmitt Paediatric Guide:](https://publications.aap.org/patiented/pages/schmitt) * “Covering molluscum with duct tape can irritate them. This turns on the body’s immune system. * Cover as many of the molluscum as possible. (Cover at least 3 of them.) * The covered molluscum become red and start to die. When this happens, often ALL molluscum will go away. * Try to keep the molluscum covered all the time. * Remove the tape once per day, usually before bathing. Then replace it after bathing. * Some children don’t like the tape on at school. At the very least, tape it every night.” To prevent passing molluscum to others, avoid bathing with or sharing a hot tub with others and avoid sharing towels and washcloths. If the child is in contact sports, it will be helpful to cover molluscum if located in an area where there could be skin to skin contact. It takes 4-8 weeks after contact for molluscum to develop. A physician can apply a medication known as cantharidin to the top of each little wart. The medication causes the top layer of the skin, where the virus lives, to blister and peel off, taking the virus with it. Cantharidin can also be used with other small warts but is not ideal for large warts. While the treatment is rarely uncomfortable, it is also often ineffective. Multiple applications may be necessary before the wart is fully gone. If your child already has molluscum, to prevent more from developing, advise them to avoid scratching. Keeping nails cut short can also help. Also avoid rubbing the affected area with a washcloth or towel and then touching this on the skin. #### Using duct tape on warts Duct tape is also popular as a wart treatment and can be attempted at home. Duct tape can be used on any non-tender wart. In this treatment, the wart is cleaned and softened with soapy water. Then an unused emery board is used to gently file the wart down, stopping if it becomes uncomfortable. It is dried completely and a clean square of duct tape is applied over the wart. The duct tape is left on for a week and then gently removed with baby oil. The whole process is repeated weekly until the wart resolves. There are many over-the-counter treatments for warts, but it’s a good idea to check with your physician before using them as many are irritating to the skin and can burn. It bears repeating that warts are usually self-limited so doing nothing is a good option for children who are not bothered by them. How long does it take for duct tape to remove a wart? ----------------------------------------------------- Duct tape is a popular home remedy for removing warts. However, the effectiveness of this treatment can vary and it is not backed by scientific evidence. The process of using duct tape to remove a wart involves covering the wart with a piece of duct tape for several days. The idea behind this treatment is that the duct tape will cut off the wart’s supply of oxygen and nutrients, causing it to die and eventually fall off. It is difficult to predict exactly how long it will take for a wart to be removed using duct tape, as it can vary depending on the individual and the size and location of the wart. Some people may see results within a week, while others may not see any improvement for several weeks or even months. In general, it is recommended to use duct tape as a wart treatment for no longer than two months. If the wart has not improved or disappeared after this time, it is best to discontinue the treatment and talk to a doctor about other options. While duct tape may be a low-cost and convenient option for removing warts, it is not always effective. It is important to consult with a healthcare provider for advice and guidance on the best treatment for your specific situation. Powered by Bundoo® Edited by Nabta Health \_\_\_ Nabta is reshaping women’s healthcare. We support women with their personal health journeys, from everyday wellbeing to the uniquely female experiences of fertility, pregnancy, and [menopause](https://nabtahealth.com/glossary/menopause/). You can track your menstrual cycle and get [personalised support by using the Nabta app.](https://nabtahealth.com/our-platform/nabta-app/) [Get in touch](/cdn-cgi/l/email-protection#be9b8c8ec7dfd2d2dffed0dfdccadfd6dbdfd2cad690ddd1d3) if you have any questions about this article or any aspect of women’s health. We’re here for you. **Sources** ClearTriage. Copyright 2000-2019 Schmitt Pediatric Guidelines LLC. Author: Barton Schmitt MD, FAAP