DIABETES AWARENESS MONTH
...Because Diabetes Costs TOO Much, Change for
174 billion dollars are spent each year in the US as a result of Diabetes. Having diabetes
increases a persons health care cost by more then double for the average patient. Diabetes cost
TOO much! The monetary cost are great but the emotional and physical cost are tremendous as well.
86 million people in the U.S. have prediabetes and it is estimated that only 4% know they have it. November is National Diabetes month and so we encourage you to take control of your health and learn how to reduce your risk of developing prediabetes or type 2 diabetes.
Disease prevention through a holistic approach, focusing on the body as a whole including the mind, body, & spirit could improve your quality of life. Below are important tips to implement this month:
1. Focus on breakfast– Excess sugar in breakfast foods reeks havoc on our blood sugar levels. Instead, eat a combination of protein and complex carbohydrates such as an egg and spinach served on a slice of whole grain toast. Most importantly, neve skip breakfast!
2. Avoid White foods– White foods such as breads, pasta, and rice are used up very quickly and result in blood sugar spikes. Your body will crave more sugar to bring your blood sugar levels back up. This becomes a vicious cycle which could lead to adrenal fatigue. Choose whole grains.
3. Down size your meals– Overeating is a major problem in the U.S. because our portion sizes have doubled or even tripled in the last 15 years. Purchasing small sizes bowls and plates can help you feel as though you are satisfied while reducing your portions. Lean what correct portions sizes look like!
4. Ditch all soda (even diet)- Diet soda still increases your risk for metabolic syndrome and prediabetes which causes insulin resistance. Don’t drink your calories!
5. Track your foods– Mindless eating, lack of meal preparation, and convenience foods cause weight gain. Logging your food allows you to see what and how much you are eating. It is a great ideas to also track your emotions when you eat. This can help point out a possible problem with stress eating.
6. Make exercise enjoyable and accessible– Just 12 power-packed minutes per day reduces your risk of disease. Build movement into your day by walking as much a possible and plan your workout time like you would an appointment. Try to get at least 12,000 steps each day.
7. Let it go daily– Practicing Yoga, Pilates, and/or daily stretching helps the mind and body to slow down, take in more oxygen, and release tension.
8. Spend time laughing with friends– Those who feel the support and love of others are generally happier people who are thought to live longer. Plan special time each week with friends.
9. Catch some ZZZ’s– When you’re sleep deprived, you tend to eat more, and you can put on extra weight. Getting enough sleep also is know to improve blood sugar levels.
10. Faith– Those who hold to a particular set of believes can have a better sense of well being and connectedness in life and may be able to cope with stress more effectively.
Although a trip to the doctor cost money, discussing your risks and have routine preventative visits could save you in the long run. You are worth it!
Jamie Dannemiller, Health & Wellness Program Coordinator
North Canton YMCA