Ho3
Okay, so Christmas.
There’s food and sweets and overindulgence and sloth and all the things that make us both happy Americans and sad diabetics. Let’s touch on some basics to remember.
Remember that the very very best thing you can do to avoid becoming a Type 2 diabetic (or to control your diabetes if you’ve already got it) is to lose weight This is also the hardest thing to do, I know. I’ve lost about 40 pounds now since I was diagnosed in February, and I am the laziest man on the face of the planet. The thing is, I feel great. And I’m buying clothes that actually fit now, at sizes that I haven’t worn since high school. THAT’S a kick.
Remember, just a modest weight loss, just five percent of body weight, can significantly lower blood sugar levels. For most of us, that’s at or under ten pounds. Also remember that how you carry your extra weight can make a difference. Think of apples and pears. Apple shaped bodies are at higher risk for diabetes than pear shapes. (If you’re shaped like a banana, consult your physician.) In general, if your waist is larger that 35 inches for women and 40 inches for men, you should concentrate on losing the belly.
Carbs are dangerous because they are in everything and can sneak up on you. Concentrate on the “good” carbs like fruits, vegetables and whole grains (whole wheat bread and pasta, brown rice, oats, not white bread, white rice, or Cap’n Crunch, alas). And beans are great for lowering blood sugar, as well as for chasing off Christmas party guests after they’ve worn out their welcome.
One thing that people have been telling me all along is to add cinnamon to my diet, and I’ve started to see it referenced in the medical literature as well. There are pills with concentrated cinnamon you can buy at your local fancy pants health food store, or you can sprinkle it on your food or your coffee. As little as half a teaspoon can make a difference.
Physical activity obviously helps with weight loss, but it also helps the body process blood sugar. You don’t have to be an exercise freak, either. Aim for two and a half hours of moderate exercise a week.
I had no idea how I was going to do with my diabetes, and it’s been an up-and-down process. (My a1c reading went up a little at my last doctor’s visit, I’m sad to say.) But in general, I actually feel healthier now than I have for years, presumedly before I even developed the beedies. I’m also down to a single med, Metformin, which seems to be doing the trick. The first six months or so can be hard, but stay with it, develop good habits, and you can turn diabetes from a life-threatening illness to a moderate pain in the ass.
I hope everyone’s having a great holiday!
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