Diagnosis: Diabetes
A diagnosis of diabetes can be a scary thing, but with life-style changes the condition can be improved, or even reversed. Patients do not need to face years of fear, guilt, and drugs.
Diagnosis: Diabetes
By D.S. Mitchell
A Public Health Emergency
One in ten Americans is living with Type 2 diabetes; that’s approximately 38 millions people. Some might call that a public health emergency. With diabetes comes other life altering diseases; cardio-vascular disease, kidney failure (dialysis), stroke, neuropathy, blindness, and lower limb amputation.
Medical Treatment
Many diagnosed diabetics are on high doses of injectable insulin and multiple oral anti-diabetic medications. Insulin is a hormone that transports sugar out of the blood and into the body’s cells. With diabetes the body can’t manufacture the hormone (Type 1-sometimes called childhood diabetes) or the more common Type 2 diabetes, where the body becomes resistant to insulin’s effects. In both cases, insulin injections are the standard fallback treatment.
Change Your Tactics
It doesn’t have to be this way. Instead of accepting the “inevitable” some patients decide to implement strategic behavioral tactics that have shown to improve the condition and even reverse it. Said more simply, if you’ve been diagnosed with diabetes, you can turn it around. What follows are seven behaviors that can make a difference in your life and your battle with diabetes.
- Lose Weight: Do not under estimate the impact of gaining, (or losing), even a few pounds. The physiology of diabetes causes the body to ineffectively regulate blood sugar levels because at the heart of diabetes is “insulin resistance.” With insulin resistance the pancreas is forced to manufacture more and more insulin in an effort to transport sugar from the blood to the cells. What is often misunderstood is that insulin whether manufactured in the body or taken as a medication promotes fat storage and weight gain. It becomes a vicious circle, gain a few pounds and the weight gain will force the body to produce more insulin which in turn causes more weight gain-and so it goes. The good news, however, is that even a 10% weight loss can improve insulin sensitivity by 60%.
- Keep Up Your Fluid Intake: Hydration is a pretty big deal, don’t ignore it. With dehydration comes a concentration of sugar in the blood. Studies show that patients who drink less than a half liter of water per day increased their risk of elevated blood sugar compared with those who drank more. Water, milk, herbal tea all work. Caution for coffee lovers; caffeine is dehydrating, limit the intake to a maximum of three cups per day.
- Stay Vaccinated: Many believe that COVID is behind us. Well, for folks with immune suppression, over the age of sixty, obesity, and diabetes the threat remains serious. In fact, studies indicate that COVID damages the pancreas and causes system wide inflammation, which in turn increases insulin resistance. New studies link COVID to new cases of diabetes. If you are in one of the high risk groups get vaccinated and stay boosted. Vaccinations lead to milder cases of the disease which should indirectly result in decreased COVID impact on pre-existing diabetics.
- Increase Protein Intake: Protein at every meal, not just dinner. Protein maintains muscle and contributes to blood sugar regulation. Fill your plate with fish, white meat chicken, lean cuts of beef and plant based protein sources such as beans, nuts, quinoa.
- Bite-sized Bits of Activity: “Exercise snacking” means spreading short bursts of activity throughout the day. A fifteen minute walk, two or three times per day, may do more to help control blood sugar than one long workout. Remember the 10,000 steps recommendation? In that study there was a link between exercise and improved diabetes control. The goal is to mix various types of exercise. Schedule exercise periods for yourself each day. You might start the day with a fifteen minutes block of strength training, using weights, resistance bands and body-weight moves. Mid-morning do fifteen minutes of aerobic activity such as fast walking, swimming, jogging, or tennis. After lunch try fifteen minutes of stretching which improves joint flexibility, balance, and reduces chances of injury.
- Read Labels: Do not focus on sugars, but rather read labels for the “Total Carbohydrate.” This term incorporates both naturally occurring sugars and those added. Women should aim for 30-45 grams of total carbs per meal, and men 60 to 75. A typical reaction after hearing a diabetes diagnosis is to eliminate sugar and carbs. Such behavior can result in nutritional deficiencies, fatigue, and dangerously low blood sugars. Consider talking to a Registered Dietitian and setting up a realistic eating plan. Many insurance plans pay for such training. Ignorance is not helpful, your quality of life depends on understanding how you can best help yourself.
- Finally: Losing weight, changing eating patterns, and exercising, are things that a newly diagnosed diabetic, or a long time diagnosed diabetic can do to reverse the disease. However, even with all those interventions, there may still be times when insulin and other diabetic medications have a role to play. Pregnancy is such a situation. Pregnancy frequently elevates the expectant mom’s typical blood sugars, just proving insulin has a secure place in the treatment of diabetes.
