It really is not a secret that Type 2 diabetes has very quickly become the largest epidemic of our time. It is expected the number of adults with Type 2 diabetes worldwide will more than double over the next twenty years. You now know you are not destined for diabetes… you have actually been diagnosed with this condition. And you are hearing a lot of new phrases… maybe the most common one is “lifestyle choices”.
Unfortunately you will continue to hear this phrase. The truth is Type 2 diabetes is only activated in your body due to the wrong lifestyle choices… not necessarily your fault though. But now you are aware of hidden sugars and fats, its time to take action and make lifestyle choices that benefit your body rather than help destroy it.
Healthy choices are understood to include:
- losing weight if your BMI is greater than 25… more than 80% of people diagnosed with Type 2 diabetes are overweight
- losing fat from around your waistline… a waist measurement greater than 40 inches (102cms) if male or 35 inches (88cms) if female. Excess fat around your stomach is linked to insulin resistance and Type 2 diabetes
- lowering your triglyceride level if it is 150mm/dl or higher
- raising your HDL (“good” cholesterol) level when it is 35mm/dl or lower
- having lower blood sugar levels
Tips to help you become healthy:
There are simple lifestyle changes that really pay off and stop Type 2 diabetes in its tracks. Many people turn back the clock and return their blood sugar levels to within the normal range:
- eat a healthy diet low in calories, fat and saturated fats
- choose more fresh vegetables and fruits, whole grains, lean meats, low-fat dairy, and unsaturated fats
- increase your fiber intake to around 30 grams each day (gradually increase this amount daily and drink extra water)
- reduce the amount of sweet foods you eat, in other words your sugar intake such as honey, jam, canned fruit cordials, fruit juices and soda
- increase your physical activity… this encourages the cells of your muscles to take up sugar from your blood stream and lowers your blood insulin level. Lower body insulin also means weight loss. Walk briskly for 30 minutes, 5 days a week
- lose weight, especially around your abdominal area. One diet does not suit all and you may need to try a variety of weight loss approaches to help you lose weight. Even a 5% body weight loss will improve your blood sugar levels, lose 5% then aim for another 5%
These strategies are straightforward and simple… motivated people who start making lifestyle changes reap great health benefits almost straight away. By eating a low-fat, high-fiber diet with 30 minutes of physical activity added to your day will help you to reduce:
- your blood pressure
- your cholesterol levels and
- give you lower blood sugar levels
within three or four weeks. Actually even before weight loss you will experience lower blood sugar and insulin levels. But of course you will need to keep up the healthy lifestyle choices to continue with the benefits.
Would you like more information about alternative ways to handle your type 2 diabetes?