Diabetes: March 2014

This month’s online wellness booklet is filled with engaging content on many subjects relating to diabetes (healthy eating, glucose control, insulin injection techniques) and seniors (falls, bladder leakage).

Food choices for control

The Glycemic Index (GI) is a ranking system for foods containing carbohydrates. Foods are ranked on a scale of 0 to 100 according to how much they raise blood glucose levels after eating. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes.
  • High GI (70-100) → choose least often
  • Medium GI (56-69) → choose more often
  • Low GI (less than 55) → choose most often
Visit the Canadian Diabetes Association (http://www.diabetes.ca) to download the CDA’s The Glycemic Index. This has an easy-to-use list of foods with low, medium and high GI.

WOMP! What’s on my plate

The plate method is a simple, easy-to-use and well-recognized guide to portion control.
Food groups to include:
  • At least 2 kinds
Grains & Starches
  • Potatoes, rice, pasta, corn
Meat & Meat Alternatives
  • Fish, lean meats, legumes
Add a piece of Fruit and a serving of Milk or Milk Alternative, and your healthy meal is complete.
Visit the CDA website to learn more about the plate method:

A recipe for wellness

Click here to learn how to make SPLENDA® Citrus Salsa.
SPLENDA® is a registered trademark of McNeil Consumer Healthcare, division of Johnson & Johnson Inc.


Diabetes and glucose control

Spring is here, and winter is over. It’s a good time to review your health and wellness routine, especially if you have diabetes.
Here are some ideas:
  • Know your targets. For most people with diabetes, the targets are …
    • Blood glucose before a meal: 4.0 to 7.0 mmol/L
    • Blood glucose after a meal: 5.0 to 10.0 mmol/L (5.0 to 8.0 if your A1C level is high)
    • A1C (average blood glucose over the last 2-3 months): 7% or less


More on glucose control

  • Test often to help get your blood sugar levels as close to target as possible. Studies have shown that lowering your A1C by 1% can help lower your risk of future problems from diabetes.
    The Canadian Diabetes Association recommends people with:
    • Type 1 diabetes test their blood at least three times a day
    • Type 2 diabetes taking oral medication or insulin test their blood at least once a day
  • Get back to a daily exercise routine
  • Make a sick-day plan (test more often, drink plenty of fluids and keep to your routine for meals and snacks)
  • Follow the advice of your healthcare team


Injecting insulin techniques

New research of the skin shows that on average the skin is only 1.6-2.4 mm thick in all people living with diabetes.
This means that 4, 5 and 6 mm needles are suitable for all people living with diabetes who inject.
It’s important to inject insulin at the correct depth in your body. Why? Because insulin is best absorbed in the subcutaneous layer, between the skin and the muscle. This gives the insulin its best chance to help control the amount of glucose in your blood. Injecting insulin too deeply (into the muscle) may be painful. And it may mean the insulin won’t be absorbed properly. That could cause low or high blood sugar levels.
Did you know … How you inject your insulin matters?
If you choose to use longer pen needles or syringes, or if you are extremely lean, you may need to perform a skin lift in order to avoid injecting into the muscle.



Since spring is upon us, it’s time to fling open our doors and get outside to enjoy the milder weather.
But before we rush out that front door, let’s consider a few hard and cold facts.
Falls are the leading cause of injury in older adults and are the main cause of loss of independence.
To prevent falls…
  • Increase physical activity to improve
    • Bone and muscle strength
    • Mobility and balance
  • Take recommended amounts of calcium and vitamin D.
  • Reduce trip and slip hazards in the home or outdoors.


Bladder leakage

Bladder leakage is most common in people over 50 years old. It can be caused by physical problems or changes like:
  • Weakened bladder muscles
  • Complications from surgery, chronic diseases like diabetes or diseases that affect bladder nerves or the spinal cord
  • For women: pregnancy, childbirth or hysterectomy
  • For men: an enlarged prostate
To address bladder leakage…
  • Improve bladder control using
    • Pelvic muscle exercises
    • Biofeedback
    • Timed voiding
  • Use absorbent undergarments to manage leaks
  • Because men and women are built differently, they need different kinds of protection and fit. Your Walmart pharmacist can help you get the right protection, in the right fit.


Diabetes and meal replacements

If you’re living with diabetes, you know how important it is to control your body weight. One way to help do this is to consider replacing one or two meals a day with a meal replacement product.
Studies have shown that using a meal replacement strategy can help you lose weight, and keep your blood glucose levels on target.
Remember, if you change your diet, be sure to check your glucose levels frequently.
Some people prefer a meal replacement plan because it’s easier: meal replacements list their calories and nutrients on the label, so it’s simple to see what you’re getting.

Important information

Your Walmart pharmacist is always available to support you and your family with advice about diabetes... Just ask!

This information should not be used as a substitute for the medical care and advice of your doctor. There may be variations in treatment that your physician may recommend based on individual facts and circumstances. If you have questions about your symptoms, ask the Pharmacist at Walmart for more information, and/or contact your doctor.

Sponsored* by:
*The Pharmacist at Walmart does not endorse or recommend any sponsor or their products or services.
Any representation, performance claim, warranty or guarantee in any materials herein is the sole responsibility of the sponsor that has prepared such materials and is not independently verified by Walmart.

This article is intended as general information. Always be sure to read and follow the label(s)/instruction(s) that accompany your product(s). Walmart will not be responsible for any injury or damage caused by this activity.



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