Diabetes is the 7th Leading Cause of Death in the United States. Number Seven. And, it just does not have to be that way; it shouldn’t be that way. But, we have to deal with reality, don’t we?
So, how do you avoid getting Diabetes in the first place? That would be the choice, right? Never to have to disease. If you are having any kind of a problem making that decision, let me be pretty clear on it – You don’t want Diabetes.
What do you need to do? First, get an A1c test. This is a great explanation of what the test is. It’s a really simple test that can be done at any lab. Or, there are at home tests you can get. A bit of blood is drawn and tested. The results will came back to your doctor or health care professional. Here’s a short explanation of what the results can be from the Mayo Clinic and what they mean.
The summary: 4.0 to 6.0 is the ‘normal range; 5.7 to 6.4 is the range for Prediabetes. 6.5 and up two tests in a row and you are diagnosed as having Diabetes. Of course, if you get above 8, they won’t wait for the second test to diagnose you – they will probably just tell you that you have the disease.
So, now you are tested and know you number. If you are under 5.7 – great. No worries at this point; just make sure you get tested each year, or when your doctor wants it done. If you are between 5.7 and 6.4 – and there are 78,000,000 of you right there – you have a great chance to beat Diabetes. How? Just a few changes to your diet and a bit of exercise.
Now, when I use the word diet, I am using it in the larger sense of what you eat – not some lose weight fast diet. When I think diet, I think lower carb diet. Trust me, it’s not a big deal to count carbs – and it’s a lot easier than counting calories because the numbers are smaller! Chat with your doctor about what your diet should be. For me…and again I repeat that FOR ME when I was diagnosed with Diabetes my diet went from about 100+ carbs per meal to about 55 carbs, then about 45 when I really began to control it.
You won’t starve. I promise, you won’t. Just lower the number of carbs you eat. Or, if you want to count calories – count ’em. The point is to eat a bit less.
And, start a bit of exercise. Just walk 25 or 30 minutes five times a week. Take the stairs for a couple of flights instead of the elevator. Get up from your desk every hour if you work at one and take a short walk. They all count as exercise. Heck, making the bed and cleaning house can count as you work toward 30 minutes of exercise.
By the way, if you have a bit of weight to lose (like I did), even 10 pounds can make a huge difference as to whether or not you get Diabetes. Just 10 pounds! Most folks can lose 10 pounds, right?
So, get your A1c tested. Know that number. If you are between 5.7 and 6.4, make a few little changes and you will probably not get Diabetes. These are changes anyone can do – including you.
As always, thank you for reading.