As a blogger, I read articles about how to reach my readers. One article suggested I wear one of these hats: friend-hat, teacher-hat or troublemaker-hat. Spoiler: I’m going to be wearing all three. And another spoiler. Topic today: health. Again. Sorry. But we only go around once.
TYPE 2 DIABETES COULD BE IN YOUR FUTURE
With my friend-hat on, I’ll make this simple and short. Boomers: do the following to insure that you won’t develop type 2 diabetes. Why? This disease can lead to other health issues including: heart attack and stroke, damage to nerves, kidneys and eyes, also skin conditions and diseases of the feet. If you are pre-diabetic or already diagnosed–then you know the drill.
1. Exercise 30 minutes a day. You can divide this 30 minutes by walking 15 minutes in the morning and lifting weights and stretching for 15 minutes in the evening.
2. Walk. When you walk or exercise, your muscles pull glucose out of your bloodstream for energy. This lowers your glucose levels and increases your blood circulation–so good for your brain, heart, lungs and all the organs in your body. And good blood circulation is essential for people with diabetes, as they have a greater risk of foot sores and disease due to peripheral vascular problems.
3. Make fiber your friend. Marjorie Cypress, PhD and president of the American Diabetes Association advocates fiber to keep blood sugar levels nice and even, avoiding up or down swings. That’s glucose control, Folks, and it’s good for everyone. You feel great when your blood sugar isn’t rising or dropping.
4. Know what fiber does. Foods high in fiber stay in your system, taking longer to break down, thus providing you with slow even amounts of glucose instead of sending sugar into the blood stream so quickly your blood sugar spikes and then drops. This improves glucose tolerance and carbohydrate metabolism. Fiber improves insulin resistance because insulin isn’t called from the pancreas so quickly as it is with straight white table sugar. Women should aim for 25 grams of fiber a day and men for 38 grams a day.
5. Eat the Mediterranean way. Dr. Cypress states that the Mediterranean way of eating is really the diet of fiber-rich foods. Think: whole grains, vegetables and fruits. Then add fish and nuts for protein. Finally, limit or eliminate red meat because of its saturated fat.
4. Other Tips:
- If you are currently overweight, losing 15 pounds will decrease your chance of getting diabetes;
- stress hormones raise your blood sugar so try to meditate or practice yoga;
- use CREATE YOUR PLATE when eating out or planning meals at home. Read more about this easy method here;
- If you already have diabetes or are pre-diabetic, purchase a glucometer and keep track of your blood sugar levels. Your healthcare provider will be better able to advise you with your glucose levels charted this way. Read about glucometers here.
Words From a Wise Teacher and Blogger
Dr. Roxanne Sukol blogs at Your Health is on Your Plate. The following is great advice from this doctor and mother:
When my kids were in high school, and they were in a complaining mood (I’m cranky; I don’t feel well; I’m bored; I have too much homework), I would always say, “Go for a walk!” It got to be a joke in our house. Being teenagers, they, of course, took it to the next level. Fever? Go for a walk! Migraine? Take a hike! Appendicitis? Walk it off! Broken leg??? Very funny, I said. You get the idea. But I felt then, as I still do, that a walk is just about the best solution for a whole host of problems. And going for a walk is one of the best ways to protect your mobility and your blood sugar as you move through the decades. Use it or lose it. Love this and could not have said it better.
Do any of you have a dog? Yes? Great! You’ve got a companion for your daily walks. The rest of us either go solo or find a friend. I walk with my husband and if he’s not available, I walk alone, praying for awhile, listening to the birds and then maybe to music on my iPod. We all feel better when we are able to get up and move.
And who hasn’t been in a hospital, senior center or rehabilitation unit and been eager to just leave, to get out of there, being totally grateful that you can move, walk–even run. WARNING from this Troublemaker blogger — you better keep it going. Winter is coming, it will be harder to do. When I was a young mother with small children, I even walked in my house on bad weather days. My daughters set up posts where they checked me as I walked by. We made it fun. THERE ARE NO EXCUSES!
Finally, one of the most read and loved posts on BOOMER HIGHWAY is this one: Do You Have Occasional Low Blood Sugar? Read it and ask yourself if you have similar symptoms which indicate you need to alter your diet and move your body. Bottom line: take care and heed my friendly, teacher-troublemaker advice.
Thanks to Google Images