Anxiety and Diabetes

“Have you ever thought about the connection between anxiety and diabetes? Studies show that people with diabetes are two to four times more likely to be diagnosed with anxiety and depression.” Kepha Nyanumba- Consultant Nutritionist.

 Many of us worry from time to time. We fret over finances, feel anxious about job interviews, or get nervous about social gatherings. Anxiety is a feeling of apprehension or fear which is our body’s way of responding to any kind of demand or threat. Our systems are designed to keep us safe and to respond to danger in a way that prepares us to either stand our ground (fight) or to get us away from danger to a safe place (flight).  These responses are instinctive and an important part of our make-up. When we find ourselves in a place where we are in danger, these physical and psychological reactions give us the additional strength and clarity of focus needed to get us away from danger. In this way, anxiety can be a helpful, protective response.  Sometimes, most of us won’t often find ourselves in life threatening danger, however, anxiety may still be part of our day to day experience. Sometimes we are very aware of what’s causing the feelings of anxiety, for example when getting ready for an exam, speaking in public, or when responding to conflict at work or home. At other times, we find ourselves feeling anxious without really knowing the cause. The anxiety can feel overwhelming, resulting in feelings of extreme fear, panic and tearfulness and bringing with it physical symptoms such as lack of sleep, muscle tension and chronic pain. 

The Connection Between Anxiety and Diabetes

Have you ever thought about the connection between anxiety and diabetes? Studies show that people with diabetes are two to four times more likely to be diagnosed with anxiety and depression. It is estimated that 14% of people with diabetes have generalized anxiety disorder. As many as 40% of people have at least some anxiety symptoms, and fear of hypoglycemia is not uncommon in those with diabetes. Anxiety disorders in people with type 1 and 2 diabetes are associated with poor blood sugar control. This happens because emotional stress such as anxiety causes the body to secrete stress hormones into the bloodstream. For those without diabetes, the stress-induced blood sugar rise is followed by an increase in insulin secretion, so the blood sugar rise is modest and temporary. For those of us with diabetes, however, insulin is not always able to let the extra energy into the cells, so glucose piles up in the blood.  This leads to a significant and prolonged increase in the blood sugar level.

Being diagnosed with diabetes can instigate anxiety in a number of ways. People with diabetes may potentially be anxious about how their condition will be perceived by others including friends, family and work colleagues. One of the most common types of anxiety disorder is social phobia. It affects both women and men equally. People with social phobia may worry for days or weeks before a social event. They’re often embarrassed, self-conscious, and afraid of being judged. Other common types of anxiety disorders include generalized anxiety disorder and panic disorder. People with generalized anxiety disorder worry endlessly over everyday issues like health, money, or family problems even if they realize there’s little cause for concern. They startle easily, can’t relax, and can’t concentrate. They find it hard to fall asleep or stay asleep. Sleep deprivation alters the sympathetic nervous system and hormonal balances, all of which affects glucose regulation. Symptoms of generalized anxiety often get worse during times of stress. Do you ever feel like your calendar is running you instead of the other way around? Ever get agitated due to too many competing priorities and super-tight deadlines but not enough time? Do you have restless nights thinking about your blood glucose levels and complications of diabetes? If you've answered yes to any of these questions, you are living with stress.

The Reality about Fighting Anxiety

When fighting anxiety, the problem arises when we begin to be afraid of our anxiety response. This fear makes the anxiety mechanism turn on itself. When we are afraid of being anxious, we create more anxiety. Panic seems to only strike when we do not want it to, and never seems to hit when we allow it to. In other words, all efforts to control or avoid anxiety only seem to make it worse. Debilitating anxiety is actually a reflection of the efforts we make to resist it. When fighting anxiety, the first thing is to simply accept that you feel anxious and try to find out the root cause instead of fighting the feeling. Reassuring yourself, or having someone else speak reassuringly to you, can help soothe the part of you that’s been activated and give you space to think. There are several foods that may reduce your anxiety symptoms. Enhancing your diet with foods rich in antioxidants such as vitamin C may help ease the symptoms of anxiety disorders and lead to an improved sense of well-being.

Kepha Nyanumba (Consultant Nutritionist), Tel: +254 (0) 723 103 028 / 732 234 161,   Email: kephanyanumba@gmail.com  / kepha.nyanumba@aar-healthcare.com...Follow me on twitter: @knyanumba or  Blog: kephanyanumba.blogspot.com.

The Formula for Success in Health and Fitness

The formula for success in health and fitness is the same as the formula in personal finance: make more deposits than withdrawals and stay away from debt. A deposit is any daily habit or behavior that moves you closer toward getting a body and life you love. Here are a few examples:

• Dump the stress out. Finding ways to offload worries that you can’t do anything about can help keep you focus more on what you can control.
• Healthy diet. Good nutrition has a direct impact on your overall health and quality of life. When you follow a healthy diet that consists of fruits, vegetables and whole grains, you aren’t just satisfying your hunger, you’re nourishing your body too.
• Human beings require movement to function and thrive. One of the biggest challenges we face in modern society is sedentary behavior. Taking the stairs instead of the escalator and playing with your kids are examples of micro-deposits.

Malnutrition and Immunity

One of the things I like talking about is building and boosting the immune system.  The idea of boosting your immunity is enticing, but the ability to do so has proved elusive for several reasons. The immune system is precisely a system, not a single entity. To function well, it requires balance and harmony. The immune system is your body's protective network designed to fend off invasion by harmful substances, including bacteria, viruses, and harmful chemicals, and to act as a surveillance system against the development of diseases. A compromised immune system cannot work as well as one that is fully functioning.   Micronutrient malnutrition, particularly vitamin A deficiency (VAD), iron deficiency anemia (IDA), and iodine deficiency disorders (IDD) are major public health concerns globally. They pose a serious threat to the vulnerable groups of the population esp. in developing countries e.g. infants, preschool children, school-age children, and women of child-bearing age. Kenya, like any other African countries is grappling with over-nutrition and under-nutrition where at national level, 26 percent of children under five are stunted and 11 percent are underweight. Deficiencies of micronutrients do not cause obvious symptoms of disease, but they can affect your mental abilities, your coping abilities, and your body's ability to resist disease and infection.  Eating a variety of healthful foods packed with immune-system-enhancing nutrients is an essential step towards a strong immune system.

Vitamin A: Vitamin A helps regulate and support the healthy development of immune cells. Vitamin A plays a role in infection and maintaining mucosal surfaces by influencing certain subcategories of T cells, B cells and cytokines. Another important part of its protective roles is also through its ability to enhance antibody responses, especially IgA antibody responses in mucosal tissues. Vitamin A deficiency is associated with impaired immunity and increased risk of infectious disease.

B-vitamins: B vitamin deficiency is a major factor associated with rapid disease progression. Vitamin B6 deficiency can lead to a decrease in white blood cell response and shrink the thymus which is a critical immune system organ. Frequent dieting and improper eating habits like eating too much sugar and refined foods is the common cause of vitamin B6 deficiency. Vitamin B12 promotes cell division, multiplication and growth. White blood cells cannot mature and multiply in the absence of B12 or insufficient B12.

 

Relationship between Age and Malnutrition 

Researchers believe that the aging process leads to a reduction of immune response capability, which in turn contributes to more infections, more inflammatory diseases etc. A reduction in immune response to infections has been demonstrated by older people’s response to vaccines. For example, studies of influenza vaccines have shown that for people over age 65, vaccine effectiveness was 23%, whereas for healthy children, it was 38%.  This is attributed to malnutrition among other factors. A form of malnutrition that is surprisingly common among elderly people is known as “micronutrient malnutrition.” Micronutrient malnutrition, in which a person is deficient in some essential vitamins and trace minerals that are obtained from the diet, can be common in the elderly. Older people tend to eat less and often have less variety in their diets. Older people should seek nutritional advice, because micronutrient malnutrition can have serious repercussions in this age group.

What the dark spots on your banana mean

 By Gardy Chacha ( Standard Newspaper)
https://www.sde.co.ke/thenairobian/article/2000218498/what-the-dark-spots-on-your-banana-mean

The last few weeks have seen health conscious online fanatics dig in on the scum that is artificially ripened bananas after it emerged that some bananas sold in Kenya are treated with calcium carbide to speed up their ripening.
Of course it is easy to understand why: quick bucks. And it is not just for bananas. Apparently, the calcium carbide technology – if you may call it that – is used on a wide range of fruits including mangoes, pawpaw, and water melons.
But naturally ripe bananas have dark 'polka dot' spots. According to nutritionist Kepha Nyanumba, a consultant with AAR, calcium carbide is meant to subvert the process of ripening.

“The fastened process therefore causes an even glow of yellow on the skin,”  and "such bananas (as well as other fruits) are not fit for human consumption. The chemical used contains phosphorus hydride and arsenic.”
 When consumed, Kepha says that the chemical is known to cause ulcers, “a burning sensation that may also be accompanied with diarrhea and vomiting.”
Studies have also indicated that calcium carbide is a carcinogen
— an agent capable of causing cancer. In the fast paced world of trade, Kepha fears that residents of Nairobi – and indeed many parts of Kenya – may have to do with bananas ripened using this dangerous chemical. However, he advises, thorough washing of fruits using clean water may greatly lower concentration of the bad chemical. The fruit, says Kepha, is among the best sources of potassium – an electrolyte against sodium. Ideally, one needs a maximum of two bananas in a day. This would reduce poisoning if one has bought artificially ripened bananas.
Among symptoms that you should watch out for regarding calcium carbide ripened bananas are headaches, dizziness, and occasionally blurred vision.
 Well-ripened bananas, adds Kepha, go through a natural cycle of respiration that causes buildup of ethylene gas which then transforms the hard white core into a soft pulp. The process, he says, is gradual but complete.
“That is an aspect that bananas ripened with calcium carbide don’t have. The outer parts may feel soft but soon enough one discovers that the inner sections are hard. Such bananas, when swallowed, cause a lot of digestive problems and discomfort,” says Kepha.
In many developed countries, calcium carbide is banned from civilian use.
Its dangers are well documented. Speaking to Mail online, Indian dermatologist Dr Ak Dadhwal revealed that Calcium carbide leads to skin allergies. In extreme cases, victims will suffer from skin cancer.
He warned: "The use of this chemical should be stopped completely in order to wipe out the risk of cancerous diseases."
It should also be known that bananas can be classified as starch or fruits. When green, bananas are essentially starch. When ripened, they become fruits. It is green bananas that shroud businesses will apply calcium carbide to cause an instant and even glow of mellow that gives the impression that the fruit is ripe.