David Sedaris may have written Let’s Explore Diabetes with Owls, but really, we do need to talk about this—with or without the owls—for a minute.
Here’s the deal: 29 million people in the U.S. have Type 2 Diabetes, and if that wasn’t startling enough, 8 million of them don’t even know it!
Because being overweight and having a sedentary lifestyle greatly increase the chances of developing the disease, here are some quick tips via Hackensack University Medical Group Pascack Valley to ensure that your health regimen is right on track.
First, eat healthier. Control portion sizes by putting less food on your plate, using a smaller plate, skipping desserts (or sharing desserts) and cutting out all sweet sodas and beverages. Change up how you prepare your food (grilling vs. frying, avoiding heavy sauces, trans fats and breading) and eat more vegetables and salads in general. A food diary may also help you keep track of choices and remind you of options.
Secondly, get moving! Aim for 30 minutes of exercise at least five days a week, and it doesn’t have to be strenuous! Walking, biking, working in the yard, a fun class you enjoy – it all counts! There are also easy things you can incorporate into your day-to-day routine, e. g. walking down the hall to talk to a colleague in person instead of sending an email, taking the stairs, or dancing around the house while you clean or talk to a friend on the phone.
Most important, make an appointment with your primary care provider for regular blood glucose checks. If it starts moving up, exercise more and pay attention to your diet. Diabetes is a chronic condition with major consequences and it can be prevented. Don’t wait for it to get established before you do something. Avoiding Type 2 diabetes is totally under your control
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