6 Ways to Avoid What 26 Million People Have

[Sam]

So what do the 26 million have? Type 2 diabetes. An estimated 8.3% of Americans are diabetic, with another 7 million unaware they have it. 20%, or about 79 million, are pre-diabetic, still with a fighting chance of it going no further. Today, one out of three children under 5 will develop adult-onset Type 2 before 18! Do I have your attention yet? Numerous factors play into whether this pandemic hits you or not; Genetics - OK, can't do much about the hand you're dealt. Age - hmmm, see above. Insufficient sleep - okay, perhaps...maybe...tomorrow night? Obesity - “I need to lose some, but ever tried to stop after just one”? Maybe next month... Carbohydrate rich diet – S.A.D., the typical Standard American Diet. An apt acronym! Sedentary lifestyle – “I hate the gym”...c'mon, know anyone who loves it? Why you should avoid it Type 2 is a disorder of carbohydrate intolerance. With the exception of some who underwent bariatric surgery for obesity, and consequently experienced their Type 2 go into remission for a period of time, most of us live with this chronic, lifestyle disease. Sure, you can shoot insulin to cover the carbohydrates (and protein) you eat. But it's not easy to calculate the accurate dose, and then there's that annoying risk of having hyperglycemia or blood glucose that goes too high (which if constant, leads to complications like blindness, poor circulation which can result in amputations, or kidney disease resulting in being tethered to dialysis). A 25% increased risk factor over a non-diabetic population of suffering a heart attack or stroke is not something to take lightly either. Going in the opposite direction, hypoglycemia or low blood sugar, is no fun. Too low, and you wouldn't even know you're not having fun, as you'd most likely be in a coma, Oh, did I mention that really high glucose, for a really long time also gets you to the same place you don't want to be, a coma. Just checking in again, now do I have your attention? OK, I 'fess up, the data and fear-mongering approach is provocative. If you're reading this, I assume I haven't scared you off completely (fear can be an effective motivator!). Here's how to do your level best to not join this club with lifetime membership. How to avoid becoming a statistic Here are 6 tips that will help you avoid the fate of so many: 1. Pay attention Seriously, develop awareness of your actions, urges, hankerings, predilections, desires, emotional and mental states, cultural and familial food choices. Become intimate with them. After all, you can't change anything you're unaware of! Solution. Develop a mindfulness habit. Meditate if you're drawn to it, but simple ways to practice becoming aware of your internal workings can help. Join a meditation group, follow guided meditations or work with a coach offering that approach. 2. Learn what a carbohydrate is You can't avoid them, after all, even a head of lettuce has around 10mgs. But, not all carbs are equal. Know what the most dangerous ones are (clue, they're called simple and often, although not always, white in color. Not all white foods are simple carbs though...cauliflower comes to mind). OK, clear as mud, so far so good... Why 'simple'? Well, simply put, do not eat them, period. Metabolized, they fast turn to pure glucose, which your insulin is struggling to keep up with its job of unlocking your cells for the glucose to enter in order to convert to energy. A low carb diet should include healthy high fats like coconut or olive oils. They help with feeling full, are not converted to bodily fat, and replace carbs for energy. Solution: There are countless low carb forums, nutrition and recipe sites. Here's my favorite one with simple recipes that are sooo delicious and safe, even a non-baker like me can turn out yummy desserts and bread. Learn, research, figure out what works within your tastes and lifestyle. By beginning a new habitual behavior the way you intend to continue, is far more successful than trying to change down the road. Your motivation tends to be higher initially. Give it a few weeks pacing yourself with slow incremental changes. Go slower than you want to, let those new habits take root. It'll feel odd at first, but you'll soon acclimate. 3. Complex carbohydrates are advertised as the good guys They're more typically brown in color and often comprised of whole grains. Better for you than the simple carbs, unless you're intolerant of grains, pre-diabetic or with full-blown but insulin-free Type 2. In which case, they're harmful. Did I mention that insulin is a fat storage hormone? Shoot it to cover carbs eaten, and you store additional body fat. Being heavier further increases insulin resistance, depletes the already dwindling production of it in the beta cells of the pancreas, and perpetuates an already vicious downward spiral. Solution. If you aren't able to jump straight into low carb eating, again ease in slowly. Food habits are some of the hardest to change. Be kind to yourself, patient, forgiving, and aim to just start learning, changing in a couple of smaller ways. Just substituting some grains for others is a start. Get some great ideas here. Be mindful of physical hunger and satiation. Let your body guide you when and how much to eat through the hormone signals of ghrelin (for hunger) and leptin (for fullness). 4. You know this one, but here it is again, exercise Move your body as much as you can, anyway you want. Choose the health not the diabetes club! Toned muscles are like a vacuum cleaner, sucking up all the excess glucose surging through the blood, unable to get into the cells where they're converted to energy. The end result of this sugar-laden blood is hyperglycemia, and eventual atherosclerosis, hardening of the arteries. Solution: Best way to begin an exercise program is to focus on the way you feel mentally and emotionally before you exercise, and again afterwards. Then choose the feeling state you want, not the activity. Few of us get excited by the thought of lifting heavy weights repetitively! 5. Get sufficient sleep (do I sound like your mother?) Sleep-deprivation is a medical condition, and has been linked to development of diabetes, among other diseases. The occasional night of partying, or finishing that intriguing book won't harm. But, a pattern of insomnia, or frequently getting less than 7.5 hours, can. Solution: A regular sleep schedule helps your body begin to regulate itself through production of the hormone melatonin. You can train your body to become sleepy at bedtime, and awake refreshed 8 or so hours later just by keeping to the same schedule. Don't play 'catch up' at the weekends to make up for lost time. The body doesn't work like that, we can't 'bank' the sleep for later. Insufficient sleep interferes with both physiological rejuvenation and mental processing of the day's events. Practice sleep hygiene (dark, cool room, use the bed for intimacy and sleep only, no electronic devices in the room etc), and calm your mind by choosing not to get lost in the thoughts, however entertaining, but by stopping them and returning over and over to focusing on your breathing. Thoughts will appear in your mind, but when you notice them, stop and return to the breath. 6. Monitor your stress levels Acute stress is doable, even helpful, we're wired for it. But chronic stress is a different animal. Over time, continual production of cortisol can, among other effects, increase fat deposits around the belly, giving rise to metabolic disorders such as diabetes. Solution: Managing stress is not typically a one- off job. Become skillful in overall life/work balance. Find ways that work for you. Some popular ones are regular practices of yoga, exercise, meditation, listening to calming sounds or music, reading, hanging with family or friends, gardening, play and groom your pet or walk a neighbor's dog if you don't have one, let go of intrusive thoughts by re- directing your mind to something neutral or pleasant. Likewise with painful memories, strive to drop them when they pop up, otherwise you'll reinforce those difficult thoughts, which in turn will trigger negative emotions in your body. Indulge your creativity by taking up a new hobby or join a bocci league. The point being, it matters less what you do, than that you're able to incorporate something sustainable into your life. Even with no risk factors for Type 2, be proactive and you'll be healthier in mind and body. The more you practice adapting your lifestyle, the happier you'll be in old age! It's never too early to practice being flexible in your habits and choices. Keep your mindset flexible and your lifestyle will follow. Now over to you... Think of a time you developed a new habit. What made you decide to do so? Why then? What motivated you? How did it turn out?