This year, for those with perfect attendance at Dance Out Diabetes dances, we will offer a private, one-on-one session, with one of our Certified Diabetes Educators ($400 value). We’ll also enter the names of all who attend at least 10 dances into a raffle for one of three $100 cash prizes! More reason to get out those dancing shoes!

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Do you need hours to count toward your Certified Diabetes Educator exam requirements? Volunteer for Dance Out Diabetes! For more information, contact the DOD Volunteer Chair, Michelle Barth: mbarth@danceoutdiabetes.org

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Do you or someone you care for suffer from Type 2 Diabetes?

Self Care Catalysts, a health research, strategy, and solutions company is conducting a 2-week survey for those with Type 2 Diabetes to develop health solutions and programs that better meet the needs of Diabetes patients. Information will be kept confidential, and participants will be compensated for their time.

Click Here for more information and to see if you are eligible to participate.

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UCSF is conducting a study to compare two diabetes prevention programs using a pedometer and a mobile phone. They are requesting participation of those who are  at risk for diabetes, overweight, and are physically inactive.

Benefits:

• $80 upon completion of the study
• Free lifestyle counseling to prevent Type 2 Diabetes
• Free glucose testing

Participants will be asked to:

• Wear a pedometer and use a mobile phone application every day for 5 months
•  Complete 8 UCSF research office visits
• Complete two blood draws

For more information about qualifications and contact information, Download the Flyer PDF Here.

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Learn How To:

• Manage pain, stress, fatigue and emotions
• Work better with your doctor and healthcare professionals
• Set goals and problem solve to make positive changes in your life
• Be more fit and eat healthier
• Fell better and reduce your healthcare costs

August 21-September 25, 2012
Tuesdays from 1-3:30 p.m.
Buchannon YMCA Conference Room, San Francisco

Click Here  for more information and to download the pdf flyer.

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Based on input from our participants and approved by our Board of Directors, we are delighted to share a resource we have at all of our dances. Click Here to view the pdf version of Dance Glucose and Blood Pressure Guidelines.

Glucose

When possible, test blood sugar (glucose) before physical activity.  Carry rapid-acting sugar (like glucose tablets, hard candy, or sugary drinks) in case of low blood glucose (hypoglycemia).  As a person with diabetes, your insulin and glucose levels are likely to fluctuate more in response to activity.

Suggested Blood Glucose levels

• Right before dancing: For people with diabetes, 120 mg/dl or higher
• If dancing longer than 30 minutes: Check glucose every 20-30 minutes. Glucose should be at or above 100 mg/dl to resume dance. If not, treat for low.
• After dancing: Glucose should be within target established by you and your healthcare provider. Check glucose periodically for up to 24 hours to avoid hypoglycemia.

More Glucose Tips:

• If you have type 1 and your glucose is above 250 mg/dL, check for ketones and only dance if your ketones are negative.
• If you have type 2 and feel well, you can dance with glucose less than 300 mg/dL.
• If glucose is less than 70 mg/dL, treat the low (or ask one of educators for help), and wait to exercise for a few hours. If it is 71-100 mg/dL, have a snack.
• If you exercise for extended periods of time, check your glucose every 20-30 minutes during exercise, and at least every hour after you finish exercising.
• Carry snacks to replenish energy burned or to treat for lows. Remember, 15 grams of carbohydrate last for about 30 minutes of exercise.

Blood Glucose Levels Before, During, and After Exercise May:

Drop. This is the most common response to moderate activity. How long and how hard you exercise, and the type of diabetes treatment affects how much the glucose drops.

Stay the same. If you don’t take any medications for your diabetes and your starting glucose is in a normal range, it is also likely to stay the same. If the activity is short in duration, or your insulin levels are low during exercise, your glucose levels may not change at all.

Rise.  If you exercise intensely, your body releases more glucose-raising hormones (like adrenaline) which gives your muscles the energy the need. Glucose levels may rise temporarily. A warm-down exercise after a vigorous workout will help bring glucose levels back closer to normal.

Insulin:

• Plan ahead and either eat a carbohydrate snack (about 10-15 grams for every 15-30 minutes of exercise) or lower last insulin dose before start of dance.
  This will help you prevent going low during and after the dance.
• You may need to take a smaller amount than usual to correct a post-exercise high glucose.
• Do not exercise during peak period of insulin. Ask one of our educators to explain this if you do not know when your insulin peaks.
• Do not inject insulin at the exercising limbs.

Pills that cause body to release insulin:

Certain medicines cause the body to release insulin. You may need to work with your healthcare provider to adjust the dosage prior to exercise to prevent hypoglycemia.

Types of insulin and medicine may cause a low:

Insulin:

• Rapid-acting,
• Short-acting
• Intermediate-acting
• Long-acting

Medicine:

• Sulfonylureas (glyburide, glipizide)
• Meglitinides (Prandin)

Please do not hesitate to ask any of our on-site diabetes educators regarding questions about your medications.

Blood Pressure

Suggested Blood Pressure levels

• – systolic (top number) between 90 and 199mmHg and/or
• – diastolic (bottom number) less than 109mmHg

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Here are a few general tips for dancers to stay safe before, during, and after exercising. Click here to view the full pdf version.

1. Have your doctor clear you to participate in an exercise program.

Reasons not to dance until your doctor clears you include:

• Severe HIGH BLOOD PRESSURE (hypertension):
  – systolic (top number) above 200mmHg and/or
  – diastolic (bottom number) above 110mmHg
• Illness or being sick
• Any type of injury that would be worsen by exercise
• Recent heart event (heart attack, ischemia)
• Recent procedure (bypass surgery, stent placement, etc.)
• Chest pain or discomfort
• Uncontrolled heart failure
• Electrolyte abnormalities
• Arrhythmia
• Aneurysm 

2. STOP dancing if any of the following occurs:

• Chest pain or discomfort (and call 911)
• Feeling lightheaded or dizzy*
• Feeling unusually tired*
• Shortness of breath*
• Excessive sweating*
• Palpitations or unusual fast heart beat*

*If the feeling persists for more than 5 minutes after you stop exercise,
get help immediately.

3. General Tips for Everyone

• Wear comfortable broken in exercise shoes with closed toes and cushioned socks. This will help properly support and protect your feet and avoid blisters which can lead to other problems.
• A slow warm-up is important to protect your muscles and joints from injury. In addition, sudden starts and stops add stress to the heart and could trigger a rapid change in blood glucose levels.
• To properly “feed” your muscles with oxygen, hold your chest upright and breathe deeply and regularly.
• Be careful not to get injured by overextending your muscles with kicking, swinging or flinging your arms, legs or neck further than is comfortable. You should never experience extreme pain when performing any dance move.
• Dance at half time to the music if it’s going too fast for you. If you think you can last “just one more song” it’s a good time to stop. You should not feel exhausted!
• Be aware of your body “center” to keep your balance on the dance floor. Keep your feet about shoulder width apart with a slight bend in your knees. From your center you can move up or down, left or right or front to back and stay in control.
• End your workout with a slow cool down. Slowly stretch your muscles which will help avoiding cramping, soreness and stiffness later.
• Drink enough fluids, especially if dancing more than 1 hour or if it is hot and humid.

After the Dance: Watch out for low blood glucose for up to 48 hours. Any type of exercise can improve insulin action and glucose uptake, especially if you use insulin or take certain pills to treat your diabetes.  Play it safe and test your glucose levels periodically during the few hours after you stop working out. You may need a small snack or meal with a balance of carbs, protein, and fat to help prevent lows.

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Natural Standard, a high-quality, evidence-based library on complementary and alternative therapies has launched a new recipe database. The wide range of healthy recipes include categories from every food group. Each recipe provides details on preparation time, level of difficulty, diet and nutrition, as well as direct links to Natural Standard evidence-based systematic reviews for studied ingredients. What a great way to find new, delicious recipes that are also good for your health!

This library is not available to the public. However, you may access it through the Dance Out Diabetes Cash and Care for Wellness Program. If you don’t have an account yet, click here to set one up today!

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