**Taking Control of Diabetes: A Personal Journey**
Are you or a loved one struggling with managing diabetes? In this article, we’ll explore the story of Carol Gee, who learned firsthand about the devastating effects of type 2 diabetes within her family. Despite her efforts to monitor her sugar intake, Gee was shocked to receive a diabetes diagnosis at the age of 50. However, instead of giving in to despair, she decided to take charge of her health by working closely with a diabetes educator.
**The Importance of Lifestyle Changes**
Dr. Ajay Rao emphasizes that medications alone are not enough to control diabetes. Factors such as diet, physical activity, and stress play crucial roles in managing blood sugar levels. High blood sugar over time can lead to various complications like gum disease, nerve damage, and heart problems. By adopting healthy habits, individuals can prevent these issues and improve their overall well-being.
**The Role of Diet in Managing Diabetes**
One key aspect of managing diabetes is through diet. A balanced diet rich in fresh fruits, vegetables, whole grains, and lean proteins can help individuals achieve a healthy weight and regulate blood sugar levels. Here are some tips to consider when planning your meals:
– Avoid sugary drinks and opt for water or unsweetened tea instead.
– Focus on non-starchy vegetables as they are low in carbohydrates and calories.
– Pay attention to portion sizes to prevent overeating and weight gain.
– Limit added sugars and refined grains to avoid spikes in blood sugar levels.
**The Benefits of Physical Activity**
Physical activity plays a vital role in managing diabetes as it helps lower blood sugar levels and improves insulin sensitivity. Regular exercise can have a lasting impact on overall health and well-being. Starting with small bouts of physical activity throughout the day can make a significant difference in blood glucose control.
**Managing Stress and Other Lifestyle Factors**
Stress management is essential for individuals with diabetes as it can impact blood sugar levels and insulin resistance. Finding ways to relax and de-stress, such as deep breathing, yoga, or engaging in activities you enjoy, can contribute to better overall health. Other lifestyle factors like getting enough sleep and quitting smoking can also help improve diabetes management.
**Regular Checkups and Support**
Staying on top of routine health screenings and working closely with healthcare providers are crucial for individuals with diabetes. Finding the right support system and resources can also aid in effectively managing the condition. It’s important to address any barriers to care, especially for racial and ethnic minorities who may face additional challenges in diabetes management.
**Summary**
In conclusion, the journey of managing diabetes involves a holistic approach that includes lifestyle changes, diet modifications, regular physical activity, stress management, and ongoing support from healthcare professionals. By taking proactive steps to improve overall health and well-being, individuals can effectively manage diabetes and reduce the risk of complications. Remember, it’s never too late to take control of your health and make positive changes for a better future.
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Growing up, Carol Gee saw firsthand the side effects of type 2 diabetes. “One family member had to have a limb amputated and another always had yeast infections,” says Gee, who lives in the Atlanta area. She was told that the culprit was too much sugar, so she always watched how many sweets she ate.
That’s why it was a shock when she herself was diagnosed with diabetes in 2009, when she was 50 years old. “First I had a pity party,” she laughs. She then worked with a diabetes educator to learn how she could avoid the same complications as her loved ones.
After learning that carbohydrates are broken down into sugar in the body, Gee cut back on breads, pastas and baked goods and added more fruits and vegetables to her plate. She also made exercise part of her regular routine. “I’ve lived with diabetes for 13 years and I’ve never felt healthier,” she says. “I learned from my relatives that taking medication is important, but not enough. It’s also about lifestyle.”
Medications alone are not enough to control diabetes. Diet, physical activity and stress all affect blood sugar, says Dr. Ajay Rao, an associate professor at the Metabolic Disease Research Center at Temple University’s Lewis Katz School of Medicine.
Over time, high blood sugar can lead to problems such as gum disease, nerve damage, vision loss, heart problems, and more. Having healthy habits can prevent these complications. In fact, one study found that people with type 2 diabetes who had the healthiest lifestyles were half as likely to suffer from heart disease, compared to those with the worst lifestyles.
Weight loss and exercise can help cells respond better to insulin, the hormone that helps the body use and store blood sugar, says Lauren Plunkett, a diabetes educator and spokesperson for the Association of Diabetes Specialists. Diabetes Education and Care. For some people, making lifestyle changes can put the disease into remission, so they no longer need to take medications.
Ready to take charge of your diabetes? Consider these smart moves.
Eat for diabetes. There is no one-size-fits-all diet plan for diabetes. A diet rich in fresh fruits and vegetables, whole grains, and lean proteins can help you achieve a healthy weight and keep your blood sugar under control.
- Avoid sugary drinks. Soda, sports drinks, and other sweetened beverages contain about nine teaspoons of sugar in a 12-ounce serving. They also add calories, which can cause weight gain. Instead, drink water or unsweetened tea.
- Focus on non-starchy vegetables. These vegetables are low in carbohydrates and calories, says Rao. They also provide important vitamins, minerals and fiber. Examples include broccoli, carrots, leafy greens, tomatoes, green beans, and squash. The American Diabetes Association recommends filling half your plate with these non-starchy vegetables. Then divide the rest of the space between foods with lean proteins and carbohydrates, such as whole grains, dairy products, beans and fruits.
- Pay attention to portion sizes. Americans underestimate their portions by up to 46%. This can lead to overeating and weight gain. A serving of dry cereal, cooked pasta, beans, or a starchy vegetable (such as corn) is half a cup, while a 1-ounce slice of bread or corn tortilla counts as one serving. Try measuring your portions at home, so you can calculate the correct amount when you’re out and about.
- Limit added sugars and refined grains. These carbohydrates can cause an increase in blood sugar. Switch from refined grains to whole grains, which contain fiber to slow digestion. But you don’t have to give up dessert. That can lead to cravings, Plunkett says.
Move. Physical activity doesn’t just burn calories. It can lower blood sugar for up to 24 hours. Every time you contract a muscle, it uses glucose for energy. It also makes your cells more sensitive to insulin.
You don’t have to go to the gym for hours. Start by moving your body every 30 minutes, even if it’s just to stand up or do a quick stretch. “Research shows that short bouts of physical activity are beneficial for blood glucose control,” says Viola Holmes, associate director of nutrition at the American Diabetes Association.
Try adding 10-minute bursts of movement throughout the day. Choose something you enjoy, such as stretching, dancing, playing with your children, strength training, or walking. For Gee, that’s gardening. “I also like to park further away from the store to get a few extra steps in.” Over time, aim for 150 minutes of moderate-intensity activity a week, or about 30 minutes, five times a week.
Find ways to de-stress. Managing diabetes can be stressful, so it’s important to find ways to relax. Stress causes the release of cortisol, a hormone that tells the liver to release glucose. Over time, chronic stress increases blood sugar levels and causes cells to become resistant to insulin, Holmes says.
Exercising is a way to relieve tension. Others include:
- Try different ways to relax, such as deep breathing, yoga, or dancing. Also find ways to do things you enjoy during the day.
- Talk to someone about how you feel. You may want to reach out to a friend or loved one, or join a diabetes support group. People with diabetes are also two to three times more likely to suffer from depression, so talk to your doctor if you’re not feeling like yourself.
- Take enough time to sleep. Not getting enough sleep can increase stress and weaken your mood. It can also increase insulin resistance and increase hunger, making it difficult to lose weight. You need to sleep at least 7 hours a night. Try to go to bed and wake up at around the same time every day.
- Stop smoking. Nicotine causes changes in cells so that they do not respond to insulin. This can make your blood sugar worse. Smoking also increases the risk of complications, such as heart disease and kidney failure.
Get regular checkups. Having diabetes can increase the risk of suffering from different health problems. It’s important to stay on top of routine health screenings, such as eye exams, dental visits and blood pressure checks, Rao says. Talk to your healthcare provider about what tests you need and how often you should have them.
Find the right support. You should work closely with your healthcare team to keep your diabetes under control. That’s especially important if you’re a person of color. Racial and ethnic minorities are more likely to have complications and poorer diabetes control. There are many reasons, but lack of access to healthcare, cultural mindset, and social and economic status are all factors.
For more information, check out these resources:
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