, now epidemic in the United States, is a national tragedy. One in three Americans born){kind=link}
Lifestyle changes can help tame the diabetes epidemic
Sacramento, Calif. – Type 2 diabetes (T2D), now epidemic in the United States, is a national tragedy. One in three Americans born in the 21st century is expected to develop diabetes-including young children.
I call it tragic because more than 90% of T2D cases are preventable with fairly simple lifestyle changes. Diabetes is the leading cause of blindness, kidney failure, non-traumatic limb amputation, and nerve damage. It increases the risk of stroke and heart disease by 2 to 4 times, and Alzheimer’s disease is 60% more likely. The complications of diabetes are seemingly endless.
Lifestyle Changes
The following are the “fairly simple” lifestyle changes you can make to prevent or reverse T2D, pre-diabetes, or insulin resistance:
- Nurture a consciousness of health-physical, psychological, emotional, and spiritual-within your family.
- Strive for a balanced lifestyle that includes adequate sleep, strong relationships, and eating meals in a peaceful setting.
- Get moving-if your heart is healthy, use a pedometer and walk everywhere you can, working up to 10,000 steps per day (about 5 miles), or engage in other aerobic activities such as swimming or bicycling for 45-60 minutes daily.
- Build muscle mass to support optimal hormone balance and slow the aging process.
- Check your fasting insulin-especially if you’re overweight around the waist. If your level is above 10, eliminate obvious carbohydrates (e.g., potatoes, bread, pasta, breakfast cereals) from your diet.
- Eat ideal meals that include:
o Healthy proteins (e.g., wild salmon, beans, lentils, organic meat, poultry, and eggs)
o Healthy fats (e.g., extra virgin olive oil, macadamia nut oil, cold-pressed canola oil, coconut oil, fish oil, flaxseed oil, nuts, seeds, avocados)
o Low glycemic load, high-soluble fiber carbohydrates (e.g., oat bran, quinoa, other whole grains, beans, lentils, vegetables, berries, cherries)
The combination of fats, proteins, and soluble fiber slows the absorption of carbohydrates. - Cook from scratch-homemade meals are almost always healthier than restaurant, fast food, or packaged and processed options, which are often high in hydrogenated oils and sodium and low in potassium.
- Monitor your blood sugar-if you’re diabetic or pre-diabetic, check your blood sugar two hours after at least one meal each day. Keep a notebook listing all foods and drinks consumed at that meal. Identify which meals keep your glucose levels healthy and which ones need to be changed.
- Manage stress-if stress is an issue, test your cortisol and DHEA levels through saliva (more reliable than blood) to evaluate adrenal function. Let go of the need to control others, as well as anger and resentment. Forgive yourself and others-unforgiveness can compromise your health.
If you implement these lifestyle changes and mindset shifts, your blood sugar balance will improve.
Explore additional topics from Sacramento Naturopathic Medical Center with Dr. Godby, ND, MA and his team at Natural Wellness.
As a naturopathic doctor for the last 20 years, I have witnessed the power of a preventative lifestyle and naturopathic medicine to transform the health and lives of thousands of patients.
Sacramento Naturopathic
2530 J Street, Suite 100
Sacramento, CA 95816
Phone: (916) 446-2591
sac-nd.com/dr-dennis-godby-nd-ma