I have met and talked to many type 2 diabetics over the years that are overweight and inactive. Some of them tell me how diabetes is the only disease you have control over and then show me their insulin pump. Some have even told me that they no longer have to worry about what they eat or their blood glucose level as the glucose meter pump just takes care of it and they can eat anything and everything they want and it is OK.
I have several posts on the dangers of too much insulin, dangers of hydrogenated oils etc. and that type of thinking so I won't go into it here in detail. Suffice it to say, you are heading down the wrong road.
That is the BAD news, and depending on your OUTLOOK AND MIND SET, ................IT IS ALSO THE GOOD NEWS. WHY?
For the simple reason that you can do something about it. You do not have to be a marathon runner, or a champion weight lifter etc. You just have to make up your mind to become more active. Accept the fact that your life and your very existence depends upon it,
IT IS New Years Day. I am not a big fan of new Year's Resolutions as they have a lousy track record for most people. On the other hand if it helps, today is the 1st day of the rest of your life and there is no better time to start. Remember the old adage, "Yesterday is gone and tomorrow may never come, so TODAY is all you have to work with.
- FIRST STEP: keep track of everything you eat for a week. Keep notes of when you eat it and why you ate it. Every evening google the food you ate and the portion size and look up the number of carbs, the sugar content and the nutritional value. Also take your Blood Sugar 3 or more times a day. Take it first thing in the morning and then for a while just before a meal and 1 & 1/2 to 2 hours later, and write it down. Don't cheat! This will help you understand the effect of empty calorie, low nutrition, high sugar foods on your blood glucose levels.
- SECOND STEP: is to evaluate yourself physically and it would not hurt to go to the diabetes clinic and include your doctor in your plans. Start off the new year with a current A1C reading, have yourself weighed on the balance beam scales at the clinic, and discuss your plans with your doctor
- THIRD STEP: be realistic concerning your current weight, any physical handicaps, time restraints etc. Then start a plan you are going to STICK WITH. I personally believe the very BEST PROGRAM for most of us is WALKING every day at least 5 days a week. Start with 20 minutes at a pace you can tolerate and you will find it addictive in a good way (YOUR body is crying for exercise). Keep track on a chart how long you walked at a brisk or moderate rate etc. and how you felt physically during and after your walk.
Hopefully you will experience a sense of accomplishment and you will notice an immediate improvement in how you feel. I will be surprised if your don't feel better physically, sleep better and wonder why you didn't start this program before.
If you are not an avid reader, begin to spend less time every day watching TV and begin to read books and articles on how to defeat type 2 diabetes, through exercise and diet.
By the end of 30 days, you will find that your new exercise and eating program is becoming a habit. You may want to start adding some core strength exercises and stretching to your program. Get a set of digital scales and take your weight every morning before you eat and start the day.
God Bless You and Happy New Year!