8 Lifestyle Changes to Prevent Diabetes

8 Lifestyle Changes to Prevent Diabetes

8 Lifestyle Changes to Prevent Diabetes

Gwendolyn S. Woody, LPN

 Diabetes Health and Wellness Coach

Diabetes! Diabetes is a word that intimidates a lot of people. Diabetes is a chronic socioeconomic disease that can affect your entire body. The CDC reports that 1 out of 5 people is Pre- Diabetic and more than likely undiagnosed. By the year 2020 the CDC states that there will be 1 out of every 3 Americans with Diabetes, diagnosed or undiagnosed.

Diabetes is defined as a disease in which the body’s ability to produce or respond to the hormone insulin is impaired, resulting in abnormal metabolism of carbohydrates and elevated levels of glucose in the blood and urine.

As a woman with all of your beauty and responsibility, how can you beat diabetes? As a woman, you can beat diabetes with knowledge. Let’s start with asking ourselves these questions.

Do you have tingling or numbness in your fingers or toes?

Do you have a family history of diabetes?

Do you have itchy skin or a frequent rash?

Have you been diagnosed with gestational diabetes?

Do you have excessive thirst?

Do you have frequent urination?

Do you have blurred vision?

Do you have non-healing wounds?

If you identify with these questions, then it is time to seek medical attention and create some affordable, sustainable, and obtainable lifestyle changes. Listed are 8 lifestyle changes that can help you beat diabetes and live a healthier life.

1.      Cut Sugar

It is difficult to eliminate all sugar from your diet, but decreasing your sugar intake will enable you to lose weight and prevent obesity. Cutting sugar can improve your skin and energy level.

Lifestyle Change: Instead of drinking a soda consider drinking club soda, seltzer, or sparkling mineral water.

2.      Get Active

Being active can be a challenge. Some think that their daily routine is being active. We want to challenge our bodies with the activity we perform, (in a safe manner). If you have not been active in a while, take small steps and increase your time of activity as your body feels comfortable. The goal is to have 30 minutes of activity a day. 

Lifestyle Change: Take the stairs instead of the elevator or practice stretching throughout the day.

3.      Drink Water

Drinking water enables the body to push out excess toxins and glucose that can be damaging to the body. Drinking water can also improve cardiovascular health.

Lifestyle Change: Have a bottle of water before each meal.

4.      Control Your Weight

Controlling our weight can be a task, but it is necessary. The more excess weight you have, the more resistant your muscle and tissue cells become to your own insulin hormone.

Lifestyle Change: Find an accountability partner or health coach to help you maintain your goals. Set small goals to help you maintain or lose weight; i.e. eat low-calorie foods.

5.      Quit Smoking

Smoking is unhealthy in every form. It is documented by the CDC, that smoking can cause Type 2 Diabetes. Smoking actually will increase your risk of respiratory, cardiac, and ophthalmic disease when you have diabetes.

Lifestyle Change: Think about your trigger that causes you to smoke and create a plan that will eliminate that trigger. Please visit www.smokefree.gov for help.

6.      Remove Refined Carbs

Refined carbohydrates are sugars that have been processed and grains that have had nutrients removed. In other words the fiber that our body needs is gone. White bread, sugar, pasta, and other foods are not healthy for us to consume.

Lifestyle Change: Consume foods that are whole, whole grain, rich in nutrients, and fiber.

7.      Monitor Your Portions

Monitoring portions is a huge task, even for myself. If we like it or love it we always want more than what we should have. The average plate size is 12 inches, we should actually use plates no more than 9 inches. Your stomach size is the size of your clenched fist, even though it can expand to 3-4 times we want to be modest in our intake.

Lifestyle Change: Eat smaller meals more frequently during the day and use smaller plates.

8.      Avoid Sedentary Behaviors

Avoiding sedentary behaviors can be difficult, but rewarding. Sedentary behaviors are behaviors such as sitting or lying down while engaged in watching television, playing video games, or using a mobile phone/computer for much of the day.

Lifestyle Change: Take a break and go for a walk or stand and do some jumping jacks.

These are just some of the changes that can be made to help improve your lifestyle and beat Diabetes. As a Diabetes Health and Wellness Coach, I offer group and one on one coaching.

It is important to me that people have the right tools to live and thrive and not settle and die.

 

Live and Be Well

Gwendolyn S. Woody, LPN

Diabetes Health and Wellness Coach

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