How Type 2 Diabetes Can Damage Your Body
I am going to talk to you honestly and frankly about America’s and likely your biggest potential health problem. Type 2 diabetes has become a national health menace
because millions have the disease and millions more are on course to develop diabetes. Twenty-percent of Americans over the age of 60 have diabetes, and increasing numbers of younger people and children are being diagnosed with diabetes. The damage high blood sugar and high circulating blood insulin levels produce include heart disease, nerve damage (neuropathy), kidney disease, eye disease and skin ulcers, to state a few of the problems caused by diabetes. Diabetes can shorten your life significantly and make your last years miserable.
There is also a lack of energy and fatigue that accompanies people with diabetes. When glucose from the food you ate remains in your blood and doesn’t go to your body’s cells, the cells begin to have energy shortages. The end result is general fatigue and sometimes frustration that life is passing you by.
The good news is diabetes is 90% manageable by the people that have it or are going to have it. The bad news is YOU have to manage diabetes, or more importantly, your blood sugar levels, not your doctor or health caregiver. It all boils down to your determination to have low blood sugar levels and reasonable amounts of physical activity. Actions and decisions you make every day will determine whether you will suffer from the many life-changing realities diabetes will bring to you and those that love you. Here are the major actions that you can do to reverse diabetes or prevent diabetes from impacting your health.
Eat balanced whole food meals and snacks. This means each meal should have:
a. Unprocessed meat, fish or non-animal protein source such as beans. If it’s in a package or can, it’s processed and less healthy for you to eat.
b. Green or colored vegetables
c. Fresh fruit
d. As little added sugar as possible
e. Small, reasonable portions of high carb foods such as potatoes and grains such as rice. Reasonable portions mean a small or medium potato or 1/3 cup of rice.
f. Use coconut oil to cook. This oil handles high heat without degrading to toxic cxompounds. Use olive oil for salads. Eat fish or supplement with fish oil or krill oil to get omega 3- fatty acids.
g. Eat a small whole food snack between meals and make sure you eat breakfast within an hour of waking.
Walk like you’re late for work at least 30 minutes a day. Substitute other physical activity such as biking, swimming, or gardening to keep from getting bored. Less TV. Less computer time. Move!
Monitor your blood sugar after meals with an electronic blood sugar monitor (anyone can get one online or at the pharmacy) to see if it registers under 120 an hour after you have eaten. If it is over 120, you ate too many carbohydrate containing foods, such as bread, pasta, potatoes, sugar etc. Eat less of these foods next meal. This applies to everyone, not just diabetics!
Have a hemoglobin a1c blood test every 3 months. This test measures the amount of glucose sugar attached to your red blood cells. Sugar attached to your blood cells is not what you want. Your hemoglobin a1c blood test should be under 6 per cent. If it’s over 6 per cent refer to number one and two above. You can lower this number in a couple of months.
Controlling your blood sugar everyday with balanced whole food meals and physical activity is an excellent path to reversing the effects of diabetes or preventing the development of diabetes in your future.
If you have any questions, please contact Cliff Colgan at 303-898-6109. His office is located at 435 High Street, Lyons, Colorado.