How to avoid diabetes - part I

How to avoid Diabetes

https://www.healthline.com/nutrition/prevent-diabetes

The article starts like this:

“Type 2 diabetes is a chronic disease that affects millions of people worldwide. Uncontrolled cases can cause blindness, kidney failure, heart disease, and other serious conditions.

Before diabetes is diagnosed, there is a period where blood sugar levels are high but not high enough to be diagnosed as diabetes. This is known as prediabetes.

“It’s estimated that up to 70% of people with prediabetes go on to develop type 2 diabetes. Fortunately, progressing from prediabetes to diabetes isn’t inevitable. (Note - not inevitable!!)

“Although there are certain factors you can’t change — such as your genes, age or past behaviors — there are many actions you can take to reduce the risk of diabetes.

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As I commented the other day, I was diagnosed as “prediabetic” and (so far) have avoided it!!!

Diabetes is chronic (see above) and has some links to COVID and dementia.

So, this article suggests that 30% of those with ‘prediabetes’ can kick it - how so!!!  I’m guessing most of the 13 ways from this article are logical and known to us - we just have to do it!!!

-1 Cut Sugar and Refined Carbs From Your Diet

Eating foods high in refined carbs and sugar increases blood sugar and insulin levels, which may lead to diabetes over time. Avoiding these foods may help reduce your risk.

Okay, so where are these foods high in refined carbs and sugar? 

“The main dietary sources of refined carbs are white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals, and added sugars. They are also added to all sorts of processed foods.”

WHITE BREAD, White Rice, Sodas, snacks, pasta, and PROCESSED FOODS!!  Are these on your cupboard shelves?  Are they in your food?  I know those where 2 to 5 glasses of soda a day are normal!!  

So, what options are there for sodas? Coffee, unsweetened tea, and water!!  

What options are there for white bread?  No bread? 

Okay, I ‘cheat’ on this.  I have gotten into the habit of using soft white flour tortillas.  Not a good substitute.  I slice one tortilla into maybe three slices and use that as ‘bread’.  This week as I’m on election duty and taking my lunch, I took two tortillas filled with chicken salad for my lunch.  Not perfect - but maybe a little better!!!

-2 Work out daily!!

The article says “Performing physical activity on a regular basis can increase insulin secretion and sensitivity, which may help prevent the progression from prediabetes to diabetes.”

This week and next while I’m doing my election clerk duty, I’m trying to walk at work.  Yesterday I walked four miles at the voting location?  How?  By being the ‘greeter’ and the ‘runner’.  The voting room is away from the entrance and I greet the voters as they come into the facility and walk them to the voting room.  

Next week will be better as I work until 1:30 - so I can get to the Georgetown gym for walking after work.  The first day I worked I got home at 5:30 and took my nap!!!  But, I walked more after my nap and after my dinner!!!

-3 Drink Water as your primary beverage

The article says “Drinking water instead of other beverages may help control blood sugar and insulin levels, thereby reducing the risk of diabetes.”  

And, yes, I ‘cheat’ on this too.  My unsweetened iced tea is mostly water that I put two tea bags in.  And (you who know me), I “need” my two cups of coffee a day!!!  But, it is black coffee, no cream, no sugar!!!  And made at home - some times with coffee from JT and SCT in Des Moines!!!

-4 Lose weight if you are overweight,

Here are the results of a study in the article: “One study of more than 1,000 people with prediabetes found that for every kilogram (2.2 lbs) of weight participants lost, their risk of diabetes reduced by 16%, up to a maximum reduction of 96%"

The summary in the article is: “Carrying excess weight, particularly in the abdominal area, increases the likelihood of developing diabetes. Losing weight may significantly reduce the risk of diabetes.

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Take-away from today - if you want to avoid diabetes, you need to change your life.  Watch what you eat and drink, lose weight, and get some physical exercise!!!

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This article has 13 points, so I will look at more of these the next two days.

Hugs - and join me as I try to live a healthy lifestyle!!!

Karen