Many of us are overweight, take too much salt and have diabetes. Below, we provide some strategies for managing to have a better quality of life living with diabetes.
A GUIDE: UNDERSTANDING DIABETES AND OBESITY
Today, I am turning to one of my favourite topics. Diabetes.
Diabetes is very close to my heart because I have it. Type 2 diabetes and all that changing of life’s things Diabetes has made me face. Being overweight, yes, and too much salt and carbohydrates. A simple answer is to stick myself with a daily needle of insulin or attack diabetes by respecting my diet.
ONCE UPON A TIME
Once upon a time, I had a hip replacement. I needed to take a daily self-administered blood anticoagulant shot. Twenty-one days of suffering, sticking myself with a “pin” – actually, my wife did it, but that is another story. I remember that and did not want to go through that for the rest of my life, and I did not believe that insulin was a healthy answer.
THERE WAS NOT MUCH HELP
There was little help sorting out how to live without a daily shot. I started with the understanding that carbohydrates convert to sugar in my body, making my glucose reading spike.
With my doctor, I learned what would happen if I did not manage my blood sugar, and it was not nice. I learned what level to target to keep my blood sugar at and got on with it.
I digress. I do not write the following to scare you. I want to impart some information to describe the seriousness of this for your health.
THE ONE PATH
One friend decided to eat what he wanted and to stick himself with insulin before he went to bed. Too late. The result, he just about lost his sight and has other severe health conditions.
Another has had his toes chopped off and finally changed to try to try to save his life. His kidneys, heart, eyes and other parts are failing and he is only 45 years old.
THE OTHER PATH
There are no multiple decisions to make here. Having diabetes, as described above or go in the other, toward living a better quality of life with diabetes.
WHAT I KNEW I NEEDED TO DO
I needed to decide how I wanted to live my life. I considered the impact on my loved ones, family, and myself.
It was an easy decision. I did not want to restrict myself daily, and I wanted to enjoy my family as long as possible. The decision was entirely up to me—no one else. So, to possibly help, even one of you, I am going to discuss diabetes and obesity, the two things that can damage and, if not, shorten your life.
DIABETES AND OBESITY
Diabetes and obesity go together like bread and butter. Many obese people face diabetes, and making the changes to a healthy lifestyle is hard to accomplish mentally. But with little changes, just like me, anyone can do it.
We begin by appreciating how little changes can protect our bodies and improve our quality of life living with diabetes.
WHAT IS DIABETES?
Imagine your body is like a car. To run, a car needs fuel. Your body also needs fuel, which comes from the food you eat. Sugar gives you the energy to play, learn, and grow. Insulin is the key to your body unlocking the energy from this sugar, giving your body its fuel.
People with diabetes have problems with this key. Sometimes, their bodies don't make enough insulin (Type 1 diabetes) or don't use insulin properly (Type 2 diabetes). This means the sugar stays in the blood instead of going into the cells, which can be extremely dangerous over time and causes diabetes.
WHAT IS OBESITY?
Obesity is having too much body fat. It's not just about being a little chubby; it's when you have much more body fat than is healthy for your size and age. Obesity can lead to many health problems, including diabetes and heart disease. For example, before I started to think about this, my body index was 38.9% fat. I am at 35.1% today, and my goal is 33.4%.
At 38.9% fat, I was obese. I am committed to reaching my goal of 33.4%, and it is not taking massive changes in eating and lifestyle to head reach that.
DIABETES AND OBESITY
Diabetes and obesity are linked. Being obese makes it harder for your body to use insulin properly, increasing your risk of developing Type 2 diabetes. This is why it's so essential to maintain a healthy weight.
Obesity acts against you in a very simple way. It shows that you are eating food that is not doing you any good and should not be eating anytime, especially having diabetes.
Being obese – we are not talking about people who are 100 pounds overweight. I was carrying an extra 30 pounds and was considered medically obese. I had to decide which path I was going to take.
WHAT CAN YOU DO?
The first step is deciding if you want to live a quality of life living with diabetes. Take one look at your family and decide you want to give them the gift of life. I cannot convince you; I can only provide some advice. It is up to you to decide which path you take. But for me, looking at the potential impacts on my family, it was easy to decide. With that done, I moved on to the things I could do to live a better life living with diabetes. Here are some ideas for you.
o Food choices: Processed foods are high in sugar and fat. If you decide not to include them in your diet, do not buy them, and they will be out of your diet. I am not a prude, though and I eat processed foods occasionally. Who doesn’t enjoy a good quality chorizo (sausage) occasionally, and it is all about moderation?
o Physical activity: Follow the best exercise regime for your mind and body. I walk, ride a stationary bicycle, and do chair exercises, all or part every day. The professionals suggest a minimum of 60 minutes per day – I have heard that 1000 times, but I do as much or as little as I want daily. And the best part is that the more I do, the easier it is to be motivated – especially when I see the weight-loss results.
The above are just a couple of examples of what you can do. The good news is that you can take easy steps to achieve a better quality of life living with diabetes! Here are some ways you can be healthy:
o Eat healthy: Eat lots of salads and vegetables, avoid processed meats, and limit sugary drinks and junk food. Note that I do not say “eliminate.” Eliminating bad foods is the hardest thing to do, so I do not eliminate them. I eat them occasionally. It is about moderation and learning what impacts certain foods have on your glucose.
o Be active: The experts suggest at least 60 minutes of physical activity most days. This can include just about anything that gets you active. As I mentioned, I walk, ride a stationary bike and do chair exercises – all easy things you can do, too. I do as much and as little as I want every day and with the results, it gets easier to engage in some form of exercise each day.
o Maintain a healthy weight: Decide your goal. Some of you may not be interested, but it is your choice as long as you make that decision knowing the consequences. Please talk to your doctor and a dietician to bring them into your thoughts and help you make the right decision for you.
WHAT I HAVE LEARNED
I have learned what helps people manage diabetes and obesity. Studies have shown that:
o Programs involving your whole family are more successful: When the family works together, it's easier to make lasting changes.
o Programs focusing on diet and exercise are most effective: You should not have one without the other. What good would it be to exercise if you continue to push that processed food down your throat?
o Leading by example with your kids: It is so important to teach kids about healthy habits. Learning healthy habits when young makes them easier to maintain throughout life.
LOOKING AHEAD
Managing diabetes and obesity requires effort, but it's an effort that is worth making. It is about your life. You would not get into a plane you knew would crash; why would you choose to maintain a lifestyle that could have the same consequence?
Include your family in your decisions about living with diabetes. They can help you create and maintain a healthier lifestyle and achieve better Results. The bottom line: Make the decisions that you know are right.
Best wishes...
"Damndiabetes.ca" is a path to a better understanding of diabetes. We are not medical specialists, but we have learned a lot about living with diabetes, and we want to pass our knowledge on to you. Please remember, though, that it is very important to discuss any changes to your diabetes condition or treatments you may wish to make with your healthcare provider. We do not present medical advice, only information for you to consider so you can be better prepared to discuss your diabetes condition with your healthcare provider.
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