Diabetes – Gaining Control

Diabetes is becoming increasingly more common in America.

There are now over 21million documented cases, and an additional 54 million adults and children that are considered “borderline” to this disease.

Wow – did you read those numbers?  Over 75 million Americans affected by diabetes.

The hard truth is that we are eating more fast food, drinking more high-calorie beverages, and watching more TV than ever before– instead of having healthier meals and getting more activity in our day, which are the best strategies for preventing diabetes.

In most cases, diabetes can be prevented.  The following five steps can help you cut your odds of becoming a diabetic dramatically. 

1)      Lose a dress/shirt size.   Extra pounds are the number one reason that Americans are at a higher risk for type 2 diabetes.

2)      According to the American Heart Association, 66% of adults and 16% of kids are overweight or obese.  This extra fat causes our bodies to develop an insulin resistance.  This insulin resistance is the first step to becoming diabetic.

3)      Choose a proper diet.  We need to take the time to prepare our meals and our cupboards.  Our diet should include more fruits, vegetables, and whole grains.  We should limit sweets and follow the “white rule” by simply cutting out white foods.  These include white bread, white potatoes, white rice, and white pasta.  Whites are high starch foods that turn to sugar upon consumption.

4)      Give up sugared drinks.  You would be amazed at the number of calories and sugars that we consume by choosing the wrong drink.   Fruit juices and sodas are loaded with sugars and calories. Choose a healthy thirst quencher like herbal tea, skim milk, or water.

5)      Add at least 30 minutes of exercise to your day.  Exercise turns your blood sugar into energy!   Go for a walk – rake leaves – turn on some music and dance!Exercise makes you feel better.  Find your level of capability, and get moving.

6)      Avoid Fast Food.  You know it’s really getting easier everyday to prepare meals at home.   There are prepackaged, presliced meats and vegetables.  There are microwavable packages of brown rice and whole-grain pasta. Eating at home allows us to prepare our food in a healthy way, and avoid all those hidden calories in fast foods.

 These 6 simple steps can help us to gain control and prevent diabetes.

If you need help with an exercise program or nutritional counseling, call HealthActions Wellness Center at 251-246-5761. x 222.  Our highly trained staff is waiting to help you.