Thursday, October 23, 2014

Glycemic Index versus Load

Glycemic index and glycemic load helps you understand how foods affect both your blood sugar and insulin levels.

When you eat high-glycemic index foods, you will experience higher and more rapid increases in blood glucose levels. Conversely, when you eat low-glycemic index foods, glucose enters your blood stream at a slower, sustained pace resulting in lower insulin demands.

The lower a food's glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Focus on foods with a glycemic index of 55 or less and learn which foods raise your blood sugar levels, trigger your symptoms, or both.

Oh, and just because a food has a low index or load level, doesn't mean it's a wise choice. Some candy bars have a relatively low index, but their nutritional value is negligible.

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Monday, October 13, 2014

Symptomology 101

Throughout these posts, I have mentioned symptoms and associated many of those symptoms with possible root causes. I've made dramatic lifestyle changes and I'm experiencing either a resolution of or a decrease in the intensity of my symptoms.

I call that success!

I decided to take a moment to celebrate my successes and speculate on which life change may have contributed to the improvement of symptoms.



Acne
Significant changes in not only what I eat, but when and how much I eat have contributed to completely clearing up acne breakouts. I'm positive that going dairy free, and eliminating potatoes, rice, and white flour, have contributed to eliminating this particular malady.

Excessive Sweating
While I haven't found the off switch for this lovely symptom, it is greatly reduced. I've noticed that the onset is usually when my blood sugar levels are high that I'm particularly susceptible to sweating. Further, when I'm exercising my sweating is within acceptable limits, so long as I drink plenty of water before, during, and after an activity. I'm fairly sure that eliminating caffeine and drinking buckets of water have been key to alleviating this fun symptom.

Assorted
Some of the following symptoms I know are addressed by using a CPAP. Others depend on my blood sugar levels, amount of daily excercise, and my stress levels. Still, significant improvements overall.

  • Anxiety reduced
  • Depression reduced
  • Daytime fatigue reduced
  • Forgetfulness reduced
  • Lack of energy during the day reduced
  • Loud snoring gone!
  • Mood changes reduced
  • Morning headaches reduced
  • Sleepiness reduced
  • Slower reaction time reduced
  • Restless sleep reduced
  • Recurrent awakenings reduced
  • Insomnia reduced
  • Vision problems reduced
  • Waking up with a very sore or dry throat gone!
  • Waking up with a choking or gasping sensation gone!

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Sunday, October 12, 2014

Caffeine Quandary

According to the Americian Academy of Sleep Medicine:
Caffeine reaches a peak level in your blood within 30 to 60 minutes. It has a half-life of 3 to 5 hours. The half-life is the time it takes for your body to eliminate half of the drug. The remaining caffeine can stay in your body for a long time.

Well, that is an eye-opener.

How long does the remaining caffeine stay in your body?

That depends on you, and your state of health. What I found was a range from as little as 14 hours to as long as 100+ hours. Doing the math, if I consumed 100 mg of caffeine, then I'd get that buzz within an hour. About five hours later, I'd still have about 50mg floating around in my system. By the time I'm ready for bed, I'd still have about 50mg doing the back stroke in my bloodstream.

So, let's say I snag a latte from Starbucks one my way to work at about 7 am. That gives me about 150mg of caffeine buzz. For my 10 am break, I'm ready for another latte. Let's do the math:

Time
Caffeine IntakeHalf LifeAccumlated
7 Am
150mg
75mg
75 mg
10 Am
150mg
75mg
150mg
10 pm
-
-
150mg

It looks to me like, by the time I'm ready to go to bed, I could have as much caffeine in my system as I did when I drank my first morning latte. Over time, a lot of caffeine can have accumulated in my bloodstream. For many people, accumulated caffeine doesn't have an affect. I remember reading somewhere, and now I can't find the site, that caffeine creates an insulin-resistant-friendly environment. Well, okay then. As I'm working diligently toward reversing insulin resistance so that I don't end up permanently with type 2 Diabetes, I will forgo caffeine, gladly.

Related Post:  Coffee Calamity

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Thursday, October 2, 2014

Medication Configuration

In an effort to corral the volume of insulin stampeding through my veins, my endocrinologist put me on Metformin. Seems reasonable, and as I had done my research before the formal diagnosis, I wasn't surprised or overly concerned. The dosage seemed appropriate, 500 mg the first week, and then increase to 1,000 mg.

The first week went well. I didn't notice any particular challenge. By the end of the second week, I'd had an anxiety attack and a racing pulse. This anxiety attack didn't feel like a rhinocerose tap dancing on my chest, as prior episodes had. This one felt like a flight response; I wanted to bolt, run as quickly as my heartbeat suggested. For those who don't know me, I'm not a runner. In fact, I'm built for comfort, not for speed. But, I digress.

Just for the heck of it, I purchased a blood pressure monitor. I chose the easy, wrist unit. Up until now, my systolic (the top number) was generally below 119, and my diastolic (bottom number) generally below 79. After a couple of week tracking my blood pressure, I noticed that I was averaging 136/81, which falls into the pre-hypertension range. Ack! Now, how fair is that? I mean, I've made significant lifestyle and diet changes, my blood pressure should be trotting, not racing! Deep breath, okay, I'm done ranting, for the moment, anyway.

I chatted with my Family Practitioner about my blood pressure, and showed him the report from the Glucose Buddy app I use for tracking. Because the clinic's computer system was down, my doctor wasn't able to compare my current information to my historical data. He mentioned that my weight will have an effect on my blood pressure, and asked if I wanted to go on medication to address this. Uh, no. I didn't want to go on another medication until I felt confident that I could pinpoint the underlying issue. Both the doctor and I were happy that I declined.

If I'd been on my toes, I would have pointed out that I weigh less now than I did when I was in his office a few months ago. Why was my blood pressure good then and pre-hypertensive now? If I'd had my problem-solving hat on, I would have asked what changed? However, it was late in the day, I accepted what I was told, and merrily went on my way. But a nagging doubt kept needling my brain. It simply didn't feel right to dismiss my high blood pressure as a result of my weight. I knew that there was more to it than that.

That night I pondered the visit with my doctor before I fell asleep sleep. During the night, some mental filing occurred, along with a bit of cross-referencing and voilà! Magic happened. So, all those things that I wished I had thought about above crystallized, and with that clarity came possibilities and more questions. At my first opportunity, I searched for connections between Metformin and increased blood pressure. I looked at studies and read through documented Metformin side effects. I also found instances on various social media platforms and forums where someone noted the same Metformin/increased blood pressure symptom as I. Somehow, finding real people experiencing the same side effects that I have somehow put me at ease.

Putting it all together

What changed? I introduced a new medication into my body. Shortly after, I increased the dosage of that medication. It was when I increased the dosage that I became symptomatic. A ha!

After discussing it with my doctor, I decrease my nightly dosage to 500 mg. After all, I want to use the lowest dosage possible in which I can achieve the maximum therapeutic level without aggravating or incurring undesirable symptoms.

Updates


Date
Details
10/8/2014 My blood pressure is now below 117/74 and my blood sugar is still low and normal, but now my heart rate is whacked. I'm going to reduce my nightly dose to 250 mg, and see what happens. Check back here for an update. -Kat
10/21/2014 I nixed the Metformin all together. What can I say? My blood pressure is good, but my heart rate is still kind of erratic and tends to run high. Not sure what this means. At least it gives me something to talk about with my endocrinologist next month -Kat


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