Today, April 7th is World Health Day and the 2016 theme is Diabetes.
Personally, Diabetes looks like MY FAMILY! I come from a family of 5 and in varying degrees, Type 2 or in the “pre-Diabetic” category, 4 out of 5 of them have been touched in some way by “high sugar” as the older generation calls it or other contributing factors. It even expands to my extended family, I am praying for a cousin who is currently hospitalized with complications from Type 2 Diabetes.
Millions die from Diabetes every year, specifically Type 2 which is the most common. Type 2 is usually caused by excess body weight and physical inactivity causing the body not to use insulin effectively.
How do you avoid it or help to control it…you guessed it –DIET & EXERCISE! This doesn’t mean a “you can’t eat anything” or an all salad diet or countless hours at the gym. Start off with 30 minutes of exercise a day, walking is a great start! Transition to a diet with the appropriate portions of lean protein and grains and full of fruits and vegetables – your plate should have more colors or the rainbow than neutral colors. Overall you are aiming for a lower intake of sugar and saturated fats.
Don’t delay, Start today:
- Choose water, unsweetened coffee or tea instead of sugar-sweetened beverages or use a sugar substitue
- Include fruits and/or vegetables at each meal, especially green leafy vegetables like spinach, lettuce or kale
- Limit alcoholic drinks to no more than two per day
- Choose lean proteins like poultry and seafood instead of processed or red meats
- Include of whole grains at each meal instead of refined pasta
- Be physically active – at least 30 minutes of regular, moderate-intensity activity on most days
Don’t ignore the signs, there is nothing normal about blurred vision, itching around your genitals, feeling thirsty all the time, unexplained weight and/or muscle loss, cuts that heal slowly or urinating all the time especially at night.
Don’t allow fear to stop you from being aware of what’s going on with your health. Early detection or proactively making a healthy diet & exercise a way of life…CAN SAVE YOUR LIFE!
Living Transparently on Purpose