As you notice, we are focusing mostly on borderline diabetes as many of the facts are the same as when you are diagnosed with true Diabetes Type 2.
I am going to list the priorities, not necessarily in order.
1.) Take it seriously. Diabetes is a chronic disease that can decrease your life expectancy if not attended to.
2.) If you are overweight, don't keep eating the heavy carb diet, or overeating food that you know is too
much for you. That "only one more piece of pie" will come back to haunt you.
Remember, if your waist is over 35 for a woman, 40 for a man, then you are heading toward diabetes.
3.) A balanced, nutritious diet is important for many reasons. Of course, to keep your blood sugar at a normal
range, but it also strengthens your cardiovascular system, kidneys, colon, etc. Remember, sugar is
inflammatory in your whole body which can lead to things even worse than diabetes. A basic diet
high in fiber, adequate protein, vegetables, fruits, avoiding processed foods and sugar laden food.
Your pancreas tires and runs out of insulin if you abuse it. When that happens, you will be on insulin.
Decrease your intake of saturated fats, processed meats, ie lunch meats, jerky, hotdogs, sausage. alcohol and sweets in general. I can hear the moan right now, but how important are those foods to you?
For further diabetic diet information, diabetes.org
4.) The E word, exercise. Possibly you have always thought your work was enough exercise. It might be If you
are sweaty for 30 minutes per day and feel slightly flushed, but I don't know a lot of jobs like that. Maybe
running in an Amazon warehouse. But seriously, 30 minutes a day of walking, biking, exercise classes, etc.
slows the progression of diabetes, strengthens your heart, tones your muscles and bones.
PLUS it helps with serotonin which makes you more pleasant to yourself and others. It also improves your sleep. Keep a set of weights by your favorite chair as you watch tv. On the commercials, lift some weights. Even 10-15 minutes 2-3 times per week can help your muscle tone and strength.
5.) Look at your families' patterns. Are your children gaining weight, are they always on the screens, tv,
phones, etc? Remember when kids used to play outside?
They are heading toward diabetes if they are inactive and overweight. A 3 year old from Texas was the
youngest on record to develop type 2 diabetes, the same type that 40 plus people are at risk for.
(European Association for the Study of Diabetes).
6.) Routine check ups with your HCP. At that visit b/p , lab reviews, discuss
heart issues, discuss annual eye exams, circulatory issues, skin checks, ie callouses on your feet may need
a podiatry appointment before there is a real problem, and discuss any nerve pain in your extremities.
7.) One last thing, if you smoke, stop. Each puff of nicotine constricts your arteries. Yes, it is hard to quit but
there are so many products on the market to assist you in quitting. You can't afford to continue. I have
worked in Respiratory Intensive Care and I promise it becomes very difficult quickly when you can't
breathe.
The next and last part of this series will be medications and your future with diabetes. It is not all bad because you can turn this around.
*American Diabetic Association