Nancy Wagner | Live Well Lamoille

Hearing Loss and Diabetes

Jul 03 2018

By: Nancy Wagner

People with type 2 diabetes are twice as likely to have hearing loss as those without diabetes. People with prediabetes have a 30% higher rate of hearing loss than those with normal blood sugar, according to the 2009 National Health and Nutrition Examination Survey.

Scientists aren’t quite sure of the link or cause but have some theories:

Chronic high blood sugars: These can damage blood vessels, thus disrupting blood flow to the cochlea, a small organ in the ear which is responsible for our hearing.
Fluctuating blood sugars: frequent swings between very high blood sugars and very low blood sugars can damage the blood vessels in the ear.
Chronic high blood sugars or rapid swings between high and low blood sugars may cause the cochlea to become inflamed and this swelling causes damage to the tissue and blood vessels.

Hearing loss usually happens gradually so it often goes undetected. Many times a family member or close friend will notice the problem before the person with diabetes does. Symptoms of hearing loss include:

Frequently asking others to repeat themselves.
Trouble hearing higher pitched voices/noises – women and young children.
Needing to turn the volume up on your TV or radio or cell phone.
Having trouble hearing when there is background noise.
Having trouble following a conversation involving more than 2 people.
Not understanding someone talking in another room or when their back is turned.

Risk factors for hearing loss besides diabetes include:

65 years old or older
Regularly exposed to loud noises
Genetically predisposed to hearing loss
Smoking
Non-Hispanic white
Male
Living with heart disease
Frequent ear infections (now or when younger)

If you suspect you have hearing loss talk to your primary care provider. He or she may refer you to an audiologist who will conduct a hearing test. Once the inner ear is damaged, you can’t restore hearing. However, there are devices available including hearing aids and amplifiers for your phone. The audiologist will also teach you strategies such as lip reading.

Hearing loss can lead to embarrassment and isolation so please reach out to your provider for help. I developed hearing loss about 8 years ago as a result of a genetic predisposition. I learned many strategies from my audiologist and wear hearing aids in both ears. Your audiologist will also have helpful resources on paying for your hearing aids.

Nancy Wagner is a Registered Dietitian Nutritionist and a Certified Diabetes Educator at Copley Hospital. She enjoys helping others learn new things about nutrition, their health habits, and their chronic diseases

Improving Heart Health, One Step at a Time

Feb 09 2018

Keeping your heart healthy may seem like a big job, but even small changes in your daily habits can make a big difference. In fact, small changes are much easier to integrate into our lives than larger ones, so they’re more likely to become lasting habits.

In honor of American Heart Month, we asked our Live Well Lamoille bloggers to share one simple thing they do to keep their heart healthy. We hope this list provides inspiration for incorporating heart-healthy behaviors into your life.

Steve Ames: To be honest, I try to run up the stairs as often as possible, and skip elevators or so escalators whenever possible.

Mary L. Collins: I have begun a practice of going to sleep while listening to meditative music. It may seem an odd way to be heart healthy but for me, as I age, I find sleeping is one of the areas I can easily attenuate to be healthier. So, I listen to music that helps me fall asleep. It softly plays on my nightstand at a very, very low volume. I can barely hear it but it is just enough “there” so that I am soothed into sleep. Think of it as “Lullabies for Adults”. Works for me and is completely natural.

Rebecca Copans: Each week I try to take a brisk walk on five days and go to at least one yoga or other exercise class. I find that if I set a goal of trying to eat 5 different colors of fruit and vegetables each day it helps me to eat more fresh foods.

Rorie Dunphey: I take a 30-minute walk during my lunch hour.

Caleb Magoon: I love to drink a cold beer or two once in a while. But boy those calories add up! I have a simple rule I follow: Sweat before you drink. I allow myself the indulgence, but only on days when I am sure to get a little exercise.

Todd Thomas: I religiously check my Fitbit each day to ensure that I get my steps in. I have always been told that 10,000 steps a day makes for an active and healthy lifestyle. My personal goal is to get to 14,000 steps a day. I chose to walk to and from work (and to and from the house for my lunch-break) to help meet my daily goal. If I achieve that daily goal, that gets me to 100,000 steps per week. My body always feels great when I achieve 100,000 steps weekly!

Nancy Wagner: I love to snowshoe with my dog. She’s right there waiting and ready when I get home from work. I have a headlamp and we go out back in the woods.

Michele Whitmore: I exercise regularly and play tennis three times a week. Playing tennis has many health benefits including increasing aerobic capacities. lowering resting heart rate and blood pressure. Additionally, in 2016 there was a study done involving numerous exercises and sports that increase one’s lifespan, tennis was ranked in the top two. This research report also stated that playing a racquet sport, such as tennis, was linked to a 47% reduced risk of death. (More information here.)

Valerie Valcour: I do Tai Chi for 20-30 minutes five mornings a week. It helps ground me and gets my heart rate up just enough to get going.

What is one thing YOU do to be heart healthy? Let us know in the comments section below!

Diabetes Skin Care During Dry Winter Months

Dec 14 2017

By: Nancy Wagner

Your skin is the biggest organ in your body and it needs extra attention during the cold, dry winter months. Lower outdoor humidity and heaters in the home cause the air to become dry, which makes it more likely your skin will be dry. People with diabetes need to take extra care to avoid irritation, cracking and bleeding. What can you do to maximize skin health?

Hydrate from the inside – Drink plenty of water and avoid excess caffeine and alcohol.
Use a humidifier – At home and at work.
Control your blood sugars – Elevated blood sugars will pull moisture out of the body.
Moisturize – Use a heavier, oil-based moisturizer, ointment or cream in the winter months. Do not use moisturizer between your toes.
Keep hands covered – Wear gloves or mittens when outdoors.
Avoid wet gloves and socks – This could irritate sensitive skin.
Baths and showers – Avoid hot water and keep your bath/shower short.
Avoid irritating soaps, detergents and cleansers – Instead use mild ones and wear gloves when cleaning.
Pat your skin dry instead of rubbing – Rubbing can irritate. Be sure to fully dry between your toes. Leave your arms and legs slightly moist, then apply moisturizer.
Don’t forget your lips – Use lip balm frequently.
Keep warm – Getting cold can aggravate circulation problems. Dress in layers which can be taken off if you become too warm.

Nancy Wagner is a Registered Dietitian Nutritionist and a Certified Diabetes Educator at Copley Hospital. She provides health and wellness to Copley employees through screenings, education and fun activities; educates patients regarding their nutrition and diabetes needs; and works with community members providing education to schools and businesses. Nancy enjoys helping others learn new things about nutrition, their health habits, and their chronic diseases.

Would You Know How to Help?

Oct 24 2017

By: Nancy Wagner

Have you ever witnessed someone experiencing cardiac arrest and thought to yourself, “Would I know what to do to help?” Time is of the essence. According to the American Heart Association, most people who experience cardiac arrest at home, work or in a public location die because they don’t receive immediate CPR from someone on the scene.

Knowing what to do and being willing to help can double or even triple a person’s chance of survival. Copley Hospital offers CPR classes for the public. Follow this link for a list of dates, times and cost: https://www.copleyvt.org/classes-and-events/. These CPR classes also cover what to do if someone is choking and proper use of an AED. If you are an employer and would like us to come to your workplace, please call the Wellness Center at 888-8369.

I recently taught a class which included my son, Pete, and my husband, Scott. Pete commented, “Wow, that’s really easy. Almost anyone could do that!” And Scott said he wouldn’t hesitate to jump in and help if someone were in trouble. A week later another participant found herself choking and was able to use a chair to dislodge the culprit. Talk about putting your knowledge to good use!

Much more information can be found at: http://www.heart.org/HEARTORG/. Not from this area and looking for a CPR class? Most fire and ambulance departments offer classes or could help you find one in your area.

June is Men’s Health Month

Jun 13 2017

By: Nancy Wagner

Each year in June we celebrate men’s health. Why? Much of the focus is to bring awareness about men’s health to both men and women. Statistics tell us that men have more heart disease and cancer than women and have a shorter life expectancy. Some of this is genetics and lifestyle but some is also awareness, prevention and education. Men, as a group, don’t see their health care provider as often as recommended.

What would happen if men started going to see their provider more regularly and received regular preventative care and education? Perhaps we’d pick up warning signs and diseases earlier to help better prevent and treat them; creating longer lives or at least healthier lives. That’s the goal. So what can be done? Below is a list of suggestions from the CDC:

Get good sleep: Adults need 7-9 hours per night.
Toss out the tobacco: It’s never too late to stop smoking or chewing.
Move more: Aim for at least 150 minutes per week of activity/movement.
Eat healthy: Have a variety of fruits and vegetables daily and limit intakes of salt, sweets, fried foods and processed foods.
Tame stress: while some stress is actually good for us, too much is not. Learn to deal with your stress in healthy ways.
Stay on top of your game:
1. See your provider regularly so problems are detected early.
2. Pay attention to signs and symptoms and report them to your provider.
3. Know your numbers – blood pressure, cholesterol, blood sugar and BMI.
4. Get vaccinated.

Men’s health is a family affair as it also impacts mothers, daughters and sisters.

More information can be found at:

www.menshealthmonth.org

www.cdc.gov/men/nmhw/index.htm

Healthy Eating – You Can Afford It!

Mar 07 2017

By: Nancy Wagner

Eating Healthy on a Budget_Live Well Lamoille

Many people tell me it’s too expensive to eat healthy. While it’s true that a big part of your budget probably goes towards food each week, the following strategies might help you save money.

Plan ahead. Look at store flyers and online coupons and plan your meals according to what’s on sale. Planning your meals for the week or at least 5-6 days will help you avoid more costly last-minute splurges. “I’m too tired to plan dinner and cook, let’s just get pizza.”
Make a shopping list and stick to it. Impulse or unplanned buying can greatly increase your spending.
Get to know the store(s) you shop in and its employees. Some stores put ‘almost outdated’ meat or less-than-perfect produce on sale first thing in the morning. Some stores start their sales on Thursdays, others on Saturdays.
Meat is expensive. Making mixed meals with less meat or no meat and more rice/beans/vegetables will save money. Think burritos/tacos, stew and stir fry.
Buy sale meats in family packs and freeze the extra for another week. Or double or triple your recipe and freeze individual, already-cooked meals to pull out as needed.
Plan ahead for busy nights. Pack sandwiches, sliced apples and veggies for an athlete to eat on the way to that dance practice or basketball game, and for family members to eat during the game or practice.
Buy fruits and vegetables in season. They will taste better and will cost less. While we all need a good variety of fruits and vegetables it’s okay to eat more berries and garden vegetables in the summer, more apples in the fall and more oranges in the winter. If you have room to garden make it a fun family project. You could coordinate what you grow with your neighbors and each share your harvest.
Freeze leftovers. Keep a container or freezer bag in the freezer. Add leftover vegetables instead of throwing them away. When you get enough quantity, make a soup or casserole.

These are just a few strategies to help with your food budget. Many more great ideas can be found at www.choosemyplate.gov and www.eatright.org. These sites can also assist you in determining if you qualify for benefits through WIC or SNAP.

Cooking For Your Guests with Diabetes

Oct 03 2016

By: Nancy Wagner

balanced meal

Suppose you’re planning a dinner party with several couples and find out that one of your guests has diabetes. Do you need to serve something special for them? Not necessarily.

When any of us eats carbohydrates (carbs) our body converts them to blood sugar which is the fuel for our muscles and brain. In diabetes, our bodies have a hard time managing these carbs so we need to do it ourselves through balanced eating.

People with diabetes need to count and space out the amount of carbs they eat. They can do this either by counting portions of carbs or by counting actual grams of carb. The general guidelines are:

2-3 portions or 30-45 grams of carb per meal for women
3-4 portions or 45-60 grams of carb per meal for men.

It’s also beneficial to have protein at each meal. Sweets are allowed as long as their carbs are counted in the allotted portions or grams. Some examples of a carb serving are:

1 slice of bread or a small dinner roll;
½ cup mashed potatoes, corn, peas, or winter squash;
1/3 cup of cooked rice or pasta
½ cup cooked beans or lentils;
½ cup mixed fruit or a small piece of fruit
8oz of milk
2 small cookies
½ cup ice cream.

All other vegetables are very low in carbs and usually can be considered “free”.

So, how do you plan that dinner party meal? You could start by planning several vegetables. For instance, a nice tossed salad with lots of colorful vegetables. Maybe some cooked broccoli or summer squash and zucchini. Add a protein like salmon or boneless chicken breast. A small amount of starch such as brown rice could round out the meal. Have a variety of non-calorie beverages including seltzer, plain water, coffee and/or tea to offer. Desserts don’t necessarily have to be sugar-free. You could have a variety so that the person with diabetes can make his or her own choice. Maybe some angel food cake with fresh berries. The key for desserts is portion size, smaller is better.

Your job as host/hostess is to provide a variety of healthy food choices and allow the person with diabetes to make their own choices. Many people with diabetes do not like attention brought to their eating or disease, so have a private conversation about the menu before the actual dinner party or before the other guests arrive. Now, sit back and enjoy the meal and the conversation.

Portion Control Made Easy

Jun 16 2016

By: Nancy Wagner

Ever wonder how much food you should be eating? Many of us think, “Less than I am now,” because our health care provider has suggested we lose weight. But what does that really mean? Should I be counting calories, or carbohydrates or fats? Sometimes it is as easy as cutting back on portions – eating a little bit less. The following video can help you do just that!

National Get Fit Don’t Sit Day

May 04 2016

By: Nancy Wagner

Many of us are affected by diabetes or know someone who is. In fact, experts say that diabetes is now an epidemic. But there’s good news: Type 2 diabetes can be managed and even prevented with a more active lifestyle! To help raise awareness of this connection, the American Diabetes Association is sponsoring National Get Fit Don’t Sit Day on Wednesday, May 4, 2016.

National Get Fit Don't Sit Day

Sitting for too long is harmful to our health. Getting up at least every 90 minutes to stretch, walk around the office or do some simple exercises can go a long way in managing and preventing type 2 diabetes. I encourage you to visit the American Diabetes Association’s website for a list of moves you can do at your desk or try some of the following ideas:

Take the stairs instead of the elevator
Take the long way to the bathroom or the mail room
Park farther away from the building
If you go out to lunch, walk to the restaurant
Get up and stretch at your desk

Here at Copley Hospital we are challenging our employees to first fill up the parking lot that is farthest away from the hospital. We’ll have some healthy breakfast foods waiting for those that do! And they’ll be entered into a “Get Fit Basket” raffle. We’ll also tour the hospital throughout the day handing out raffle tickets to those we see taking a fitness break.

Happy National Get Fit Don’t Sit Day!

Nancy Wagner, Copley Hospital

Apr 21 2016

Through this blog, she hopes to help readers understand some of the science behind nutrition and how it relates to well being, happiness, and long term health.

It is essential that you seek professional advice for all issues concerning your health. Do not take any of the information in this blog (either in posts or comments) as professional advice or official communication from Copley Hospital or any of the blog authors. Posts and comments on this blog are not intended to be professional advice, unless implicitly indicated in the blog post, and do not necessarily reflect Copley Hospital policy or corporate opinion. The opinions and/or views expressed on Live Well Lamoille represent the thoughts of the individual bloggers and commenters, not those necessarily of the organizations they represent or organizations affiliated with the blog.

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