• Jessica Gradel,DC,MS,L.Ac

Diabetes Awareness Month

Updated: Jan 25, 2019

November is diabetes awareness month, with a strong history of Type 2 Diabetes in my family I wanted to share a few facts and tips to help manage and even prevent Type 2 Diabetes.

The World Health Organization's (WHO) recommendation that no more than 10% of an adult's calories – and ideally less than 5% – should come from added sugar or from natural sugars in honey, syrups and fruit juice. For a 2,000-calorie diet, 5% would be 25 grams.

What are the risk factors for developing Type II Diabetes

  1. Close Family History of Type II Diabetes

  2. History of High Blood Pressure (Hypertension)

  3. Long Term Statin Medication Use

  4. History of Hypothyroidism

  5. Sedentary Lifestyle

  6. Obesity

  7. Consuming Sugar above 25g per day

  8. Insomnia ( sleeping less than 6 hours a night regularly)

What can you do to prevent developing Type II Diabetes

  1. Stay active and exercise regularly

  2. Eat a balanced diet of mostly vegetables and lean meats

  3. Get at least 7-8 hours of sleep per night

  4. Reduce Stress

Tips to reaching your goals on staying active and eating a balanced diet

  • Do not let yourself believe food is a rewardrewarding yourself with food can lead to overconsumption and emotional attachments to certain types of foods such as sugary snacks which are addictive and cause the same area of the brain to become active with the use of heroine, cocaine, and nicotine.

  • Being active is more than just exercising at the gymgardening, walking 3.5 miles a day, running, hiking, climbing, playing sports, and being involved with community events are all forms of being active, and keeping you from becoming sedentary at home. Work environments that don't promote movement can being a challenge but they don't have to prevent you from being active the rest of your day, and in most cases the more engaged you are with friends and family the more energy you have to stay moving.

  • Diet or LifestyleThink of the steps you are taking a steps towards a healthier lifestyle. The word "diet" can come with the expectation of being short term, and can create a tendency to follow xyz fad for a few weeks then jump to the next fad the following. The goal is to make lasting changes slowly that in the end add up to a healthier lifestyle, but it happens by making daily choices.

  • Eat in MoreEating at home you are less likely to over consume, and are able to control how your food is prepared. Many restaurants add a lot of sugar, fat and salt to dishes to increase their flavor that normally wouldn't be added at home or at least not in the same amounts. Eating at home also helps form routines and regularity.