Now that you’re familiar with prediabetes, T2D, and who is at a higher risk, I’ll give you prevention and management ideas! It is important to remember that early detection, management and treatment can decrease the risk of developing complications later down the road.
According to Medscape (2016), T2D rates have quadrupled worldwide since 1980. A common denominator in this increase is the rise in obesity. As we discussed in the last blog entry there are some risk factors that you can’t change such as your race, but other factors such as your weight and eating habits that you can change. According to an increasing number of medical professionals including Dr. Sarah Hallberg, the medical director and founder of the Indiana University – Arnett Health Medical Weight Loss Program, prediabetes and T2D are reversible with a low carbohydrate diet.
Prevention first! Don’t wait for a diagnosis, begin making changes now. As I stated in an earlier post, carbohydrates turn into glucose (sugar) and are used by the cells for energy or stored for later. Too much glucose makes the cells respond the way you respond to a telemarketer. After a while you get tired of the calls and stop picking up the phone. Start by decreasing the amount of carbohydrates that you are eating.
Once you are diagnosed with prediabetes or T2D initial treatments includes a change in eating habits , more activity and weight loss. Oral medications and insulin may also be used for T2D if lifestyle changes aren’t working. The disease gets worse over time if poorly managed. So, even if you don’t need medications or insulin at first, you may need them later on. The goals of all forms of treatment are to make sure that you feel well and healthy every day and to prevent or delay long-term complications. While you should absolutely talk to your primary care provider before beginning any treatment program, here are some ideas to get you started (we will address them again later):
· *Look to your future: you cannot change the past, so start now and do what you can to create a healthier you. Remember that small changes make a big difference.
· Plan your meals: choose what, how much, and when to eat (I’ll be posting some yummy recipes in upcoming blogs). Decrease simple carbohydrates, avoid processed foods, fast foods, sugar and processed meats.
· Be active and exercise: moving muscles use insulin better than resting muscles! Just 30 minutes of brisk walking (or other exercise) a day can help a lot! You can even do the exercise in 10 minute chunks to work around a busy schedule! Try to do this at least 5 days a week (and if you want to do more intense exercise, clear it with your provider first!)
· Lose weight: losing just 5-10% of your body weight can cut your risk in half and decrease symptoms.
· Take medications at the right dose and time (if your provider has prescribed them)
· Check and record your blood sugar regularly and treat it if it is high or low.
· Treat high blood pressure or high cholesterol to get rid of some risk factors!
· Quit smoking!
· Get more sleep
· Decrease stress
· See your provider regularly
· Below is a link from the National Institute of Health on changing your habits
Dr Sarah HAllberg-Reversing Type 2 Diabetes…..