It had been about a year since Akua Jitahadi felt like herself. But she was 51 and expected menopause to kick in soon. Plus, she and her daughter had just moved to oppressively hot Arizona. So she brushed off the tired, sluggish feeling as a side effect of being a middle-aged woman adjusting to sweltering temps. And then, overnight, her vision dimmed. Something was most definitely wrong.
You don't have to live your life at the gym to reap the benefits of exercise. A brisk half-hour walk five days per week can be enough to help improve insulin sensitivity (the opposite of insulin resistance) and prevent diabetes. Also, just being generally more active can help a lot. To motivate yourself, get a pedometer to count your steps, and gradually increase the number of steps you are taking.
It’s like packing your clothes into a suitcase. At first, the clothes go without any trouble. After a certain point, though, it is just impossible to jam in those last 2 T-shirts. You can’t close the suitcase. The luggage is now ‘resistant’ to the clothes. It’s waaayyy harder to put those last 2 T-shirts than the first 2. It’s the same overflow phenomenon. The cell is filled to bursting with glucose, so trying to force more in is difficult and requires much higher doses of insulin.
A major reason why many people who attempt to control type 2 diabetes with diet and exercise turn back to medications is that lifestyle adjustments are hard to maintain over the long term. Jitahadi became a licensed Zumba instructor with this in mind. "I said, 'I know me and I don't want to let life get in my way of taking care of myself because I've done that before,' " she says. She's a Zumba instructor at her local YMCA. For the past year, she's also been a diabetes prevention lifestyle coach there, helping others reduce their risk for the disease.
Getting to—and staying at—a healthy weight: Being overweight (BMI greater than 25 kg/m2) increases your risk of developing type 2 diabetes, so if you’re overweight, you should take steps to lose weight. By losing 5% to 10% of your body weight, you can reduce your risk. You can do this by eating smaller portions and being more physically active, which, conveniently enough, are two other ways to prevent type 2 diabetes.
Over a period of years, you went from pre-diabetes, to diabetes, to taking one medication, then two then three and then finally large doses of insulin. Here’s the thing. If you are taking more and more medications to keep your blood sugars at the same level, your diabetes is getting worse! Even if your blood sugars get better, your diabetes is getting worse. This is unfortunately what happens to virtually every patient. The body is already overflowing with sugar.
When his doctor and dietitian urged him to make changes to improve his diabetes control, Phelps, then 57, took the challenge seriously. He weighed everything he ate to gauge portion size. And he went slow, knowing that abrupt changes to his diet had never worked in the past. Instead of giving up desserts, he focused on smaller quantities and better-quality foods.
Treat yourself as you would a good friend who is struggling with a lifestyle change. You would be supportive and encouraging – a slip is not the end of it all. Sometimes it’s OK to indulge in a treat, but don’t feel guilty – enjoy it to the fullest – then get back on track. It’s OK to sit and read a book one day – just try to not make it the normal thing to do. I realized this morning when I had breakfast with a friend who is struggling with weight loss and I saw that the biggest difference was our attitude. She was moaning about how hard it was to lose and what she couldn’t eat and how much she had to work out, instead of looking at the fact that she has lost 20 pounds! That said, it’s not always easy to be positive, but all I really need to do is look back 4 months and I know I am making a difference.”
Counting carbohydrates: Dietary fiber may be listed underneath the listing for total carbohydrates. Dietary fiber is not digested by the body and can be subtracted from the total amount of carbohydrates present in food. This gives the net carbohydrates and will give a more accurate count of how much of the carbohydrates that affect blood sugar are present.
Steve Phelps always had a sweet tooth. He blamed that weakness for his weight, the 360 pounds that were too much for his 5-foot, 7-inch frame. He was shocked, then, when the food journal he'd been keeping—a tool he'd started to use after he was diagnosed with type 2 diabetes—revealed otherwise. "I was under the misconception that my diet was fine [except that] I liked sweets and I ate a lot of sweets," he says. "I discovered quickly that it wasn't just eating cake or pie that was making me fat. It was all the other stuff, too." Fried chicken. Mashed potatoes. Fast food. Phelps ate as much as he wanted without much thought.
Following a healthy eating plan. It is important to reduce the amount of calories you eat and drink each day, so you can lose weight and keep it off. To do that, your diet should include smaller portions and less fat and sugar. You should also eat a variety of foods from each food group, including plenty of whole grains, fruits, and vegetables. It's also a good idea to limit red meat, and avoid processed meats.
In fact, the CDC notes that losing just 5 to 7 percent of your body weight can help lower your risk of developing type 2 diabetes. So, if you’re 200 pounds, aiming to lose about 10 to 14 pounds might help you prevent prediabetes from progressing to full-blown type 2 diabetes or help halt the advancement of type 2 diabetes if you’ve already been diagnosed.
Absolutely. We can beat diabetes. The disease process associated with diabetes (which leads to heart attacks, strokes, and other crippling illnesses) can be slowed and even partially reversed by controlling blood glucose and other cardiovascular disease risk factors. For maximum effectiveness, blood glucose must be controlled at near normal levels throughout most of the day via loss of excess weight, particularly belly fat, as well as daily physical activity, and, if necessary, medications and insulin injections.
If you fall into the second camp, there is plenty you can do to minimize the risk of the prediabetes progressing to diabetes. What's needed is a ''lifestyle reset," says Jill Wiesenberger, MD, RDN, CDE, FAND, a certified health and wellness coach and certified diabetes educator in Newport News, Virginia, and author of Prediabetes: A Complete Guide.2 The new book is published in collaboration with the American Diabetes Association.
Fruits constitute a commercially important and nutritionally indispensable food commodity. Being a part of a balanced diet, fruits play a vital role in human nutrition by supplying the necessary growth regulating factors essential for maintaining normal health. They have been especially valuable for their ability to prevent vitamin C and vitamin A deficiencies. Fruits and vegetables are good source of vitamins, minerals, flavonoids (anti-oxidants), saponins, polyphenols, carotenoids (vitamin A-like compounds), isothiocyanates (sulfur-containing compounds), and several types of dietary fibers. The fruits and vegetables not only prevent malnutrition but also help in maintaining optimum health through a host of chemical components that are still being identified, tested, and measured. They prevent various chronic diseases like stroke, hypertension, birth defects, cataracts, diabetes, heart disease, cancers, diverticulosis, obstructive pulmonary disease (asthma and bronchitis), and obesity etc.[53,54,55,56] Diets that are high in insoluble fiber may offer the best protection against this disease. Fruits and vegetables are high in cellulose-a type of insoluble fiber. Diets that are high in fiber may be able to help in the management of diabetes. Soluble fiber delays glucose absorption from the small intestine and thus may help prevent the spike in blood glucose levels that follow a meal or snack. The long-term effect may be insignificant, however, due to the many other factors that affect blood glucose. The effects of the fruit and vegetables on the human health allowed to once again measuring the enormous stakes.[57,58,59,60] More and more emphasis is put on the importance of the diversity of food, and in particular of the fruit and vegetables. This new and effective approach to diabetes is remarkably simple. Here are 4 simple steps to managing your blood sugar (and weight, blood pressure, and cholesterol) with diet.[61,62,63,64,65,66,67,68,69,70]
Diabetes mellitus is a metabolic condition in which a person's blood sugar (glucose) levels are too high. Over 29.1 million children and adults in the US have diabetes. Of that, 8.1 million people have diabetes and don't even know it. Type 1 diabetes (insulin-dependent, juvenile) is caused by a problem with insulin production by the pancreas. Type 2 diabetes (non-insulin dependent) is caused by:
Type 2 diabetes can lead to a number of complications such as kidney, nerve, and eye damage, as well as cardiovascular disease. It also means cells are not receiving the glucose they need for healthy functioning. A calculation called a HOMA Score (Homeostatic Model Assessment) can tell doctors the relative proportion of these factors for an individual with type 2 diabetes. Good glycemic control (that is, keeping sugar/carbohydrate intake low so blood sugar isn't high) can prevent long-term complications of type 2 diabetes. A diet for people with type 2 diabetes also is referred to as a diabetic diet for type 2 diabetes and medical nutrition therapy (MNT) for people with diabetes.