Diabetes just means that you can't eat sugar, right?
Wrong.
Diabetes refers to a group of diseases that influence how your body
produces and utilizes blood glucose (blood sugar). Think of glucose as
the body’s main source of fuel. Problem is that, just like a car, the
human body cannot run properly without oil, or insulin. Insulin
regulates the glucose in the blood to help ensure that there is not an
excess or shortage. Extreme fluctuations in glucose in the blood is very
dangerous and can lead to a slew of health problems.
For anyone
without diabetes who is reading this and thinking “none of this applies
to me, I don’t have diabetes..." chances are you have a relative,
neighbor, friend, or co-worker who is either already diabetic or at risk
of diabetes.
Currently a little over 8% of Americans have been diagnosed diabetes, but it is estimated that there are almost 79 million people with pre-diabetes in the United States alone. This means that about 1 in 3 Americans either have diabetes or pre-diabetes. 1 in 3*!
Currently a little over 8% of Americans have been diagnosed diabetes, but it is estimated that there are almost 79 million people with pre-diabetes in the United States alone. This means that about 1 in 3 Americans either have diabetes or pre-diabetes. 1 in 3*!
Here are things to keep in mind if you (or someone you know) have been recently diagnosed with type II diabetes:
Know your Numbers.
- Track your A1C. Your A1C measures your average blood glucose control over 2-3 months, and is most likely the test used for your doctor to diagnose you with diabetes. Most doctors recommend getting this checked 3-4 times per year.
- Test your blood sugar and keep track of your blood sugar history. Everyone’s body metabolizes food in a different way. What works for one person may not work for someone else. The only way to figure out what foods lower your blood sugar or what foods to cause it to spike is to experiment and test your blood sugar. This will also give you a better idea of the patterns in your blood sugar.
- Find out the right blood sugar range for you. The blood sugar of a non-diabetic person is under 100 before meals and under 180 after meals. After testing your blood sugar and keeping a journal of history, your doctor and/or endocrinologist will recommend the right blood sugar range for you.
Increase your Awareness about Diabetes Issues.
- Learn more about the health complications that un-managed diabetes can cause. My
dad's diabetes was undetected, and therefore un-managed, for several
years before he was diagnosed. I have seen firsthand how uncontrolled
diabetes can lead to a series of health problems. Type II diabetes that
is not kept under control can result in:
- Blindness – Diabetes is now the number one cause of blindness in people aged 20-74. Even if vision is not completely lost, diabetic retinopathy can severely damage eye sight. This could mean no longer being able to read or drive.
- Nerve Damage – Severe fluctuations in blood sugar can also cause nerve damage. When nerves are damaged a sore or ulcer may go unnoticed, and if not properly treated, can lead to amputation.
- Kidney Disease – Diabetes is the leading cause of kidney failure. Once your kidneys fail you are no longer able to process the waste in your body. This waste builds up, further damages your kidneys, and results in dialysis.
- Heart Disease – Adults with diabetes are 2 to 4 times more likely to die due to heart disease than adults without diabetes.
Lifestyle Changes
- Find the carb strategy that works for you. A lot of doctors, and diabetes recipe books for that matter, recommend counting the amount of carbohydrate servings, or exchanges, that you have in a day. My dad found that it was easier to count the grams of carbs per meal. Based on your height, weight, and activity level find out the right amount of carbs for you.
- Eat more vegetables. Eating more non-starchy vegetables is one of the easiest ways that you can start improving your blood sugar levels. Good options include: broccoli, leafy greens, green beans, and my favorite, brussel sprouts. Try to buy fresh or frozen vegetables over canned vegetables which are typically packed in a lot of sodium.
- If you can exercise, start slow by incorporating ten minutes here and there. If you already exercise find ways of incorporating more activity into your daily schedule. Do a 30 day challenge or plan a new walking route around your neighborhood.
*Shocked
by this statistic? Check my math: In 2010, 8.3% of Americans - 25.8
million - had diabetes. 79 million, or 25.4% of Americans are estimated
to have pre-diabetes. That means that just under 105 million people,
out of the total U.S. population of 310.8 million (in 2010) have either
diabetes or pre-diabetes. You can read more statistics here.
Note: While some of this may be applicable to people with type I diabetes as well, it is specifically targeted towards individuals with type II diabetes.
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