The Sweet Success of Diabetes Type 2 Prevention

Audio Version

There Are So Many Stories ??

One day, a friend of mine noticed she was extraordinarily parched, and gulping water did nothing to quench her thirst. When she drove home from work, she noticed her vision becoming rapidly blurry. As a matter of fact, she told me she was lucky to have reached her house safely. "Girl, it scared me half to death," she said of the episode.

A Fortunate Outcome ??

She was later diagnosed with diabetes. As you may already know, a diabetic's pancreatic cells have trouble using insulin and metabolizing blood sugar properly so the body can get enough food energy. Among other results, there can be damage to the kidneys, eyes, and nerves.

My friend was fortunate in that her diabetes was rapidly controlled through changes in her diet, lifestyle, and a carefully prescribed dosage of oral insulin. However diabetes has many causes, symptoms, an occasional absence of symptoms, and it responds to different treatment options for different people.

My Friend's Not Alone ????????????

I know several people who changed their living habits and avoided type 2 diabetes after the doctor warned them about their blood test results.

Isn't Diabetes Genetic? ??

I will be honest that sometimes there appears to be a genetic switch point where diabetes 2 shows up unexpectedly in an otherwise healthy person. It's often called sugar diabetes in layman's terms, but diabetics must watch their overall carb intake, not just sugar.

Diabetes in Numbers ??

However, the hopeful thing to remember is that although diabetes 2 is an epidemic that affects over 20 million people with black women bearing the most immense burden of this autoimmune disease, it is not inevitable.

It's been proven repeatedly that most type 2 conditions can be avoided. This should give many people hope—even those who carry the genes for this chronic condition.

Let's Take the Right Steps ????♀?

I would love to see it virtually eliminated from the black community, wouldn't you? Well, let's look at some things we can do to make excellent health the norm and diabetes the rarity.

1. Drink plenty of water daily, ?? especially during the hot summer months when it's easier to become dehydrated. Dehydration causes blood pressure to drop and stress hormone secretion to increase, which could raise blood sugar and encourage the onset of diabetes 2.
2. Get regular checkups and an annual physical that includes testing for glucose (sugar) levels in your blood. Your reading should stay below 100, but extremely low blood sugar levels can indicate a problem as well. ??
3. Notify your doctor if your metabolism seems challenging to control, causing unusual weight changes. Of course, this can be indicative of thyroid and other issues as well.
4. You know that old tradition of not discussing family health problems? Forget it. Relax and find out how much you can, reminding your folks that the doctor can often predict and prevent inherited problems by referencing a complete family medical history. ??????
5. Exercise regularly for numerous health reasons. ???♀? Can't stick to it? Grab an exercise partner. Look, if diabetics ignore exercise, their medications can't even work efficiently. My father's personal story proved that. I had encouraged him to exercise for many years, but he didn't return to a light exercise regimen until his insulin virtually stopped working!
6. People's allergies and sensitivities vary, but generally, eat a healthy, well-balanced diet that includes:

A Few Dietary Recommendations

• fresh vegetables and fruit for fiber. ?????? Dried fruit contains concentrated sugar, so it's best to consume it in tiny, measured amounts. Moderate amounts of unsweetened berries, apple sauce, or apples are better choices.
• moderate amounts of whole-grain cereals or breads ?? (avoid gluten if that's a problem)
• lean meats like chicken or fish (avoid frying them) ??
• plant-based protein-rich foods like tofu (also called bean curd, a fermented food), quinoa (a grain that cooks like rice), or legumes (beans) ????

Things to Avoid

It's recommended that you stay away from:

1. Simple carbohydrates like white bread, which can quickly elevate blood sugar.
2. Alcohol, which contains sugars that can interfere with the liver's ability to regulate and metabolize blood sugar.
3. Obesity—it can definitely be a factor. Eat for your health and watch that weight and waistline, which if it's large can also indicate you're headed for heart trouble.
4. Sedentary lifestyles. Sitting around all day can lead to what's called insulin resistance and promote the development of type 2 diabetes.
5. Consuming a lot of sugary foods containing fructose, the fruit and honey sugar, which form a significant part of table sugar. Excessive amounts of fructose impact the liver, possibly causing what's called a fatty liver, inflammation (which causes many diseases), and increased insulin resistance, making you more susceptible to diabetes 2.
6. Random experimentation with non-approved supplements and "miracle" products once you are diagnosed with diabetes. That's a bad idea. There are American Diabetes Association (ADA) sponsored classes you can take that will provide you with reliable information, and you should always consult with your doctor before making dietary changes.
7. Falling for the "it doesn't matter what you eat because anything you eat affects your blood sugar" excuse. Yes, what you eat affects your blood sugar, but there are too many success stories about disciplined people who eat a healthy diet. I have yet to meet people who successfully turned their health around by eating chocolate cake instead of a low-fat protein snack, for example.

Look at it this way: if the doctor has only warned you about your blood sugar, you still have time to take action. Ask for instructions about what to do to ward off potential problems and get busy.

Go Easy on Yourself ????♀?

Yes, let's be real about this. The diagnosis can be a shock. So if diabetes shows up despite your efforts, remind yourself that your mind and body are connected. A determined person positively focusing on self-care can lead an active and fulfilling life. For example, there are diabetic recipes that are frankly delicious.

The exercise regimen you must maintain as a part of your program will have multiple mental and physical benefits, such as helping you control your weight issues. ????♀?

But How Should We Think about This Thing, Really?

Remember that joining professionally-facilitated meetup groups can remind you that you are not alone and reassure you that you are on the right track to controlling your blood sugar for life. ??

Don't forget, too, that there are new innovations and medications being developed continually. ???? For example, there are devices that no longer require painful finger sticks and others that automatically monitor blood sugar once they're set up. Who knows what's next? Tomorrow always holds a great deal of promise. ??

#sugar #diabetes #insulinresistance #healthydiet #weightloss