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Super Simple Tips to Manage and Help Prevent Diabetes
Special to The Truth
Nearly 10 percent of the
U.S. population has diabetes and another 37 percent of U.S.
adults have pre-diabetes, according to the Centers for
Disease Control and Prevention.
Given the statistics, it’s
no surprise that diabetes is a leading cause of death in the
United States. Fortunately there are concrete steps you can
take to control the disease, say experts.
“Medication alone can’t
solve diabetes. The solution must include healthier eating
and living,” says Dr. Andy Baldwin, a board certified family
physician and ambassador for Nutrisystem, a weight loss
program that has a specific plan designed for diabetes
management.
No matter what your health
status is now, committing to a healthier lifestyle can help
you manage diabetes or prevent the onset in coming years.
Dr. Baldwin is offering some suggestions for getting
started.
• To avoid overeating,
don`t put serving bowls on the table. Fill plates in the
kitchen and leave extras and leftovers far away. Instead,
keep veggies or a salad on the table to supplement meals.
Include carrots, celery, cucumber, pepper slices and cherry
tomatoes. Eat as many as you like rather than getting
seconds of the main course.
• Cinnamon has been shown
to help improve blood sugar levels. Fill an empty salt
shaker with the spice and leave it on the table. Shake a
little on meat, potatoes, vegetables for the health benefits
and an added boost of flavor.
• Designate one chair at
your table as your "eating chair." Only eat if you are
sitting in it -- nowhere else.
• Fast food can be calorie
dense and low on nutrition. Avoid going overboard by
limiting your intake. That means either eating a child`s
meal or picking a healthier, sometimes more expensive item
from the menu, such as a salad or grilled chicken sandwich.
• If you lead a sedentary
lifestyle, it’s time to make a change. Set quotas for TV
viewing. For example, one hour of news and one hour of
entertainment -- or, stay active while watching television
by doing squats, crunches, lifting small weights or
stretching. Get outdoors for at least 15 minutes a day --
rain or shine! Walk, bike, garden, clean or play a game, it
doesn`t matter, as long as you are moving.
• A structured meal plan
and nutrition-rich foods can help you manage diabetes and
weight issues without needing to count calories, carbs or
points. Look for a program that meets the nutritional
guidelines of the American Diabetes Association and that
offers personal support in the form of certified diabetes
educators, dietitians, food and glucose trackers, and an
online support community. For example, Nutrisystem D is
clinically proven to help people with type 2 diabetes lose
weight and lower their A1c, offering meals that contain the
right balance of low glycemic carbs, fats, high protein.
Meals are also fiber-rich to ensure participants feel full.
More information can be found at www.Nutrisystem.com.
Healthy habits can benefit
your overall health, as well as reduce your risk for
complications from diabetes.
Courtesy StatePoint
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