Why I never took diabetes seriously when I was younger is a mystery to me now. My father had it. One of my brothers has it, and one of my daughters and a son are diabetic. For some reason, I seemed to think I was immune, even though I carried glucose numbers on the high end of normal for years. Imagine my surprise when, in my late 60’s, routine lab work showed my glucose scores had crossed over into no-man’s land! It was time to get serious about this very serious disease.
Smart people would keep an eye on their glucose numbers and if they test even a little bit high on average, they would take steps to keep diabetes from happening. Keeping one’s weight down, regular exercise, and a healthy diet would go a long way toward keeping you healthy. Obviously, I did not do enough of that.
Now that the damage is done, it is up to me to change a lot of things in my life, and I am doing just that. Doctor’s are mainly concerned with a patient’s A1c score and my last lab work showed mine was way too high. With all my hard work, I hope there will be a big improvement with the next tests. The hardest part of all of this is accepting the fact that these changes in my exercise, eating habits and general lifestyle must be permanent. Once I achieve my weight loss goals and get my glucose and A1c back in a normal range, I cannot revert to my old habits.
If you are struggling with similar health issues, here are some tips to help you achieve the results you need:
- Get regular exercise! Diet alone will not lower A1c scores. Sure, the pills the doctor prescribes will help but who wants to be dependent on pharmaceuticals forever. Make up your mind to find some form of exercise plan that you will actually follow. I like to walk, so that works well for me. Because of the heat and humidity where I live, I move my daily walks indoors to a nearby workout center with air conditioning during the summer months. If swimming is your preference, join a Y or private club so that you can swim year-around, if you don’t have a pool where you live. The exercise bike is another easy one for seniors to use and see results. Whatever your workout of choice, just make sure it is daily or at leave several days a week, year-around. Start gradually and work up to your desired days and minutes.
- Change your eating habits! This may require some experimentation to determine what works best for you. Some people are fine with 3 meals a day and maybe an evening snack. Others prefer 5 or 6 smaller meals and snacks throughout the day. Your medical professional will help you work out a plan that fits your lifestyle. The main key is to remove certain foods or food types from your diet. For example, being a Southern girl, sweet tea was a staple in my refrigerator. Always! Sugar is a no-no for diabetics but I knew that I would never be able to handle unsweet tea, and I don’t care for artificial sweeteners. So I began gradually decreasing the amount of sugar in my pitcher of tea. It took 3 months, but I now prefer it with far less sugar – just barely enough to take away the bitter taste. Adding some lemon and/or mint makes it even better, but too much sugar now really makes me ill. I may use 1/4 to ½ cup of sugar in a 2 quart pitcher of tea. Sometimes I even use less and my goal is to reach the point of preferring unsweetened tea. I used to make homemade candy but I couldn’t tell you the last time I did that. I avoid desserts and merely look at and admire them in restaurants. Pies are still required at Thanksgiving, but pumpkin is a healthier choice than a rich pecan or caramel pie. I’m still learning and it will take you some time, as well. Add more vegetables and natural fruits to your meals. Those fruits will help offset your sugar cravings. Meet with your doctor or a nutritionist to find a meal plan that works best for you.
- Try to lower your stress level. Studies show that stress can elevate your sugar. Find ways to make small changes in your life to alleviate stress.
- Drink water! Along with my daily consumption of iced tea, I drink at least 2 quarts of water. Water will keep you from feeling hunger and hydrates your joints. I always carry a bottle of water with me when I work out.
- Find fun activities with friends to fill your free time. This kind of goes along with lowering stress levels but it’s important to include fun and friends in your everyday lifestyle.
- Do what your doctor tells you. All of the above tips won’t help you if you don’t follow the doctor’s instructions. Take your prescribed medicine and keep your doctor informed about any changes in your glucose levels.
I made up my mind that I may have diabetes but it will not rule my life! You can do the same.
very good article…
Thank you, Virginia Rush!