Danger in the Air – The Frightening Facts about Cigarettes

The air you’re breathing might actually be hazardous to your health! Cigarette smoke fills the air with dangerous poisons like tar, ammonia and formaldehyde. When you breathe in this "toxic air," it robs your body of oxygen and increases your risk of diabetes complications.

Did you know that smoking can do more damage to your body than someone without diabetes? That’s because smoking increases the body’s resistance to insulin, making it even more difficult to control blood sugar levels.

Don’t Be a Victim of Smoking
Here’s a frightening fact - smoking kills almost 440,000 people in the United States each year. What’s even more frightening is that secondhand smoke can be deadly too. You can also be at risk even if you have never smoked a day in your life. Simply by breathing secondhand smoke you are more likely to have a heart attack, stroke or cancer.

How Smoking Destroys Your Body
Smoking increases your risk for many life-threatening diseases. Did you know that 1 in 10 smokers will die from lung cancer? Mouth and throat cancer are also common among smokers, along with bladder, kidney and pancreatic cancer.

Cardiovascular disease, which affects your heart and blood vessels, has also been linked to smoking. People who smoke also have a higher risk of developing chronic lung diseases such as bronchitis and emphysema compared to non-smokers.

Smoking can be even more dangerous if you have diabetes.
It increases your risk for a variety of diabetes complications such as sight loss, nerve damage, kidney disease and peripheral vascular disease. Peripheral vascular disease reduces blood flow to your legs and increases your risk of amputation. Smoking also raises your blood pressure and blood sugar levels making it harder to control your diabetes.

If you are a smoker, take the first step towards a healthier future and stop smoking. If you know someone who smokes, give them a copy of this newsletter. Please continue reading more in this issue of Diabetes Directions to get tips for how to stop smoking. Your health is important; take steps today to protect it!

Sources: Centers for Disease Control and Prevention; American Lung Association.

From the desk of Nurse Lorraine - Take the First Step Towards Breathing Easier!

Dear Friend,
Did you know that people with diabetes are up to four times more likely to have a heart attack or stroke than people without diabetes? It can be even more serious for people with diabetes who also smoke. Their risk of heart disease is even greater! But the news is surprisingly not all bad. While it isn’t easy to stop smoking, it is possible. Over 45 million Americans have already stopped smoking and you can too!

Stop smoking today…you can make a positive difference in your health! Even if you have been a smoker for many years, the health benefits from quitting start within minutes. Plus, the longer you stay a non-smoker… the better! Over time, your risk of heart disease decreases. If you stop smoking now, it could add years to your life. You will have more time to enjoy the people, places and activities you find special. Breaking any habit is hard work – but if you want to, you can do it! To help you on your journey, here are the steps that experts recommend you take once you decide to quit.

1. Set a quit date. Pick a date within the next 30 days.
2. Get support. Tell as many people as possible, like family, friends, co-workers and neighbors, that you are going to quit. They can encourage you during tough times.
3. Anticipate challenges. Write down things that increase your level of stress or make you want a cigarette. Come up with different ways to handle these situations that do not involve smoking.
4. Remove ALL tobacco products. This includes lighters and matches. Don’t forget your home, office, car, purse or briefcase.
5. See your doctor. Share your plans and ask about medications available to assist you with quitting. There are a variety of products available, such as over-the-counter nicotine replacements like gum, patches and lozenges. There are also some products like nicotine nasal spray that your doctor can prescribe for you.
6. Keep in touch. Talk to your doctor or a professional trained in helping people to stop smoking. Plan regular meetings to talk about your progress. Please carefully read all of the articles in this newsletter to find out how smoking affects your diabetes and to learn how you can quit. For more information, call 1-877-700-3800 to speak with one of our Certified Diabetes Educators.

Best of health,
Lorraine Farrar, MSN, RN, APN, BC-ADM, CDE
Director, Education and Wellness

Source: American Lung Association

Watching Your Waistline

Many people see their appetite increase when they stop smoking. This can sometimes lead to weight gain. For people with diabetes this can lead to a serious situation. This is because being overweight can make it harder for you to manage your blood sugar. So what’s a person with diabetes who wants to quit smoking to do? The key is to replace smoking cigarettes with healthy habits. Instead of reaching for a cigarette, you can do other things like chewing sugar-free gum or drinking water. If you do need a snack, make sure it is healthy for you.

Here are some tasty snack ideas for people with diabetes:

• Sugar-free pudding or gelatin with a dollop of sugar-free whipped topping
• Celery and carrot sticks with 2 tablespoons of low-fat dressing or peanut butter
• 4-5 crackers with 1 ounce of low-fat cheese
• 3 cups of light microwave or air-popped popcorn
• 1 small apple or pear with 1 ounce of cheese
• Small handful of unsalted pretzels or baked chips with salsa
• Half of a small pita with 2 tablespoons of hummus
• 1 piece of whole-wheat toast with 1 tablespoon of sugar-free jam
• 1 small handful (about 1 tablespoon) of unsalted nuts or seeds
• 1 sugar-free popsicle
• Half of an English muffin with 1 tablespoon of peanut butter or jam
• 1 hard-boiled egg
• 1/2 cup of unsweetened applesauce
• 1 cup of light yogurt
• 1/2 cup of cottage cheese with 1/2 cup of light canned fruit

How To Quit – Find What Works Best For You

The truth about smoking can seem overwhelming, especially if you are a smoker with diabetes - but there is hope. There isn’t just one simple solution for how to stop smoking. What works is different for everyone. Here are a few different options available for people who are trying to quit:

• You - No matter how much pressure your friends and family put on you, only you can choose to quit. Be aware of what things or situations make you want to smoke and make a list of them. Then come up with different ways you can react to those situations without having to reach for a cigarette. Here are a few examples of activities to try:
  • Start a walking program (talk to your doctor first)
  • Take a deep breath and hold for 1-2 seconds, then slowly release
  • Keep a bottle of water to sip on when you want to smoke
  • Keep sugarless mints and gum handy
  • Write in a journal when you feel stressed out
  • Keep your hands busy by doodling or drawing
• Family & Friends - Tell as many people as possible that you are trying to quit smoking. They can offer you a few words of encouragement when you need it most.
• Doctor - Your doctor will be happy to help you quit smoking. Share your plans with your doctor to get additional help and support.
• Certified Diabetes Educator (CDE) - Smoking affects your appetite, blood sugar and insulin levels. These will change as you cut back and stop smoking. Work with your CDE to know how you may be affected. Learn how to manage your blood sugar as your tobacco use changes.
• National Resources - There are many free support materials available. Here are just a few:
  • Smokefree.gov
    1-800-QUIT-NOW (1-800-784-8669)
    www.smokefree.gov
  • Centers for Disease Control and Prevention – Office on Smoking and Health
    1-800-CDC-INFO (1-800-232-4636)
    www.cdc.gov/tobacco/quit_smoking/index.htm
  • Nicotine Anonymous
    1-877-879-6422
    www.nicotine-anonymous.org
  • American Lung Association
    1-800-LUNG-USA (1-800-586-4872)
    www.lungusa.org
  • National Cancer Institute
    1-800-4-CANCER (1-800-422-6237)
    www.cancer.gov

Fun Food Facts - Tip of the day

By Ken Jenkins, RD, LDN, CDE
With planning, most people with diabetes can eat sweets. There are two important things to remember. The first is to eat the right portion size of dessert. The second is that your dessert portion will count as a carbohydrate food choice in your daily meal plan. If you eat dessert, be sure to stay within your carbohydrate plan for that meal.

(Ken is a Certified Diabetes Educator at AmMed Direct. Ken has two bachelor's degrees; one in Exercise Physiology and another in Nutrition. )