Dawn Phonomenon

There is a  mystery of how your blood glucose is higher when you wake up (fasting blood glucose - FBG) than when you went to bed...since you didn't eat anything while you were sleeping (at least assuming you didn't eat the fridge in your sleep - hey, it happens!)

On the other hand, as long as I have low carb snacks waiting for me...eating in the middle of the night lowers my morning reading.

Meet...Dawn.

The Dawn Phenomenon is your body starting to wake up, detecting low blood glucose (from fasting) and your liver ever-so-helpfully dumping a bunch of stored glycogen into your bloodstream to bring your glucose level back up.

This happens in people without diabetes, but we (people with diabetes) are more insulin resistant in the morning hours, so while a non-diabetic person will produce insulin to keep their glucose in check...we won't.

Dawn is not our friend, and if she visits, our blood glucose can be 10, 20, 30 points or MORE than when we went to bed!





https://intensivedietarymanagement.com/dawn-phenomenon-t2d-8/

https://health.clevelandclinic.org/2016/07/dawn-phenomenon-know-diabetes/

Sleep Cycles, Circadian Rhythms, Night Shifts and Diabetes

https://www.diabetesselfmanagement.com/blog/night-shift-work-may-impair-glucose-tolerance/

https://www.sciencedaily.com/releases/2010/06/100618141627.htm


https://www.diabetesselfmanagement.com/diabetes-resources/definitions/circadian-rhythm/

https://news.vanderbilt.edu/2013/02/21/circadian-clock-obesity/

Happy New Year!

So...this is my first January 1 (okay, I’m a day late) as a person with diabetes.

Every New Years I set goals and make plans - and some are the same from year to year - but this year physical and mental health is stepping up.

Exercise

“Exercise more” becomes 120 minutes of active exercise per week, 9,000 steps per day, strength training (dumbells at home) and walk every trail in my favorite hiking park.

Eating Plan

70% of my foods will come from my “personal superfoods” list, that focuses on low carb, anti-inflammatory foods that cater to my own physical issues. This goal includes setting my menu plan for each week.

Blogging

I have two blogs that focus on T2 - one for research, links, thoughts and personal updates, the other for low carb recipes.  The goal is to write here two times a week, and post one recipe a day (average) on the LCHF

Other physical stuff...

• Remember ALL my medications and supplements in the AM and the PM
• Skin care - AM and PM
• Cook dinner at home 4 times a week (yes, that’s a big admission)

Spiritual goals

(I’m pretty good at these, but this year I’m tracking them)

• Follow the Bible reading plan
• Listen to 5 podcasts every week
• Read a devotional each day
• Use ScriptureTyper to review or learn 15 Bible Verses each day.
• Post a “Thankful for” tweet every day.
• Pray without ceasing

Mental Health Goals

• Wear a great piece of jewelry every day 
• Read a book - including at least 15 minutes with a real paper book (I read mostly on Kindle)
• Create! (Paint, spin, knit, make jewelry, write)
• Dress more feminine
• De clutter and become more “minimalist”
• Call my mom 3 times a week

Obviously, some of these are really short, easy things that I normally do, but slip up on from time to time.  I’ve worked up a weekly planner chart to help me keep track.

Links:

Here’s a link to a low-carb menu site - https://www.dietdoctor.com/quick-easy-weekly-keto-meal-plan

Fruit - My Personal Superfoods List

I've put together a list of "stuff" I have going on - and foods that supposedly help.  NOTE: All foods with carbs will raise your blood glucose.  Most of these foods are lower on the Glycemic Index scale, but all fruits should be combined with a fat and protein and eaten in moderation.

Fruits and Veggies

SUPER FOODS

Apples DCI
Avocados DALCI
Blueberries DLI
Peppers (esp. red and yellow) DALI
All Berried DACI
Kale DALI
Spinich DALHCI

REALLY GOOD FOODS

Beets I
Brussels Sprouts L
Carrots DA
Fermented Foods A
Mushrooms AH
Kiwi L

STAY AWAY FROM

Bananas
potatoes
oranges
juice
starchy root veggies

D = diabetes
A = aging
L = libido (these issues are common with people with diabetes)
H = hair health
C = cholesterol
I = inflammation (some studies seem to say that diabetes is caused by inflammation and lowering inflammation may help glucose numbers.  Lowering inflammation also helps joint issues

Four Terms...

Four terms - some I hear on a regular basis, some I rarely hear because I think people don't like them much.

Managed.  Remission.  Cured.  Healed.

Managed:

This word describes most people with diabetes.  Our blood sugars are mostly within normal ranges, some with medication, some without.  Our A1C is pretty good, but without careful monitoring and "managing" it would be much higher.

Remission:

(a state in which all signs and symptoms of diabetes disappear) - a person has been so good at managing their diabetes, that all signs and symptoms disappear.  However, a Glucose Tolerance Test would still show a diabetes diagnosis - although most doctors would not give a GTT, unless for a pregnant patient.  Remission means that the disease could come back, if the person is not diligent about lifestyle choices.

Cured:

"Cured" is a medical term.  There is no cure for diabetes at this point.  If a person is cured, the disease no longer exists in their bodies, due to medical treatment.  This is not the same a "managed."

Healed:

A healing may be spontaneous or miraculous.  Our bodies are built to be healthy and will try to heal on their own.  People have been healed of diabetes, both miraculously and through lifestyle choices - there is evidence that given time, our glucose response will come back to normal for some people.

God willing, I have the strength to make those lifestyle commitments, and bring that healing into my life.

Product Review - Stainless Steel Handheld Electric Milk Frother

Okay - maybe it shows how easily amused I am.  But I like this little $10 thing and I use it every day.

It will make nearly any liquid foam up, warm or cold.

It will make a soft whipped cream if you use heavy cream (low carb, high fat option)

It will make a really nice foam if you use half & half (a bit higher carb)

It will even make unsweetened almond milk foam up!  (another low carb option, but low fat)

It will make a plain cup of coffee (or tea, or diet root beer) seem downright decadent - I poured a cup of coffee pumpkin pie spice (sugar free, recipe here) and a bit of splenda, then a bit of cream with a bit more pumpkin pie spice.  I used the frother on both, then put the cream on top.  This is better (and better for you) than the Starbuck's version with heavy sweet syrup!

The real cream mitigates the  glucose spike of the coffee, and the cinnamon in the Pumpkin Pie Spice helps with insulin resistance.  This is very quickly becoming my "go-to" morning beverage.

In the evening, my "once in a while" night cap is a diet orange soda, with frothed up heavy cream and a shot of vodka.  It tastes like a grown-up orange creamsicle.