With more than 21 million people diagnosed with diabetes, most likely you know someone who has diabetes. The CDC reports fourteen adults are diagnosed with diabetes every 5 minutes. But, you also may have a relative, friend, or acquaintance that falls into the pocket of the estimated 8 million people who have diabetes that is not yet diagnosed or the 86 million with prediabetes. Walking around without the diagnosis or treatment can put them (or you) at higher risk for complications from diabetes much earlier than if you were managing your blood glucose levels already.
The unknown is usually scary, but in the case of diabetes it is critical to know (get diagnosed). And, if you are diagnosed with diabetes it is important to manage your blood glucose readings daily. Diabetes management can certainly be overwhelming, but if we take some small steps we can achieve huge health rewards.
Here are a few doable small steps for a great start:
1) Plan a week of menus including all your meals and snacks and use this menu as your grocery list.
2) Add movement that fits into your regular routine such as standing on one foot as you brush your teeth in the morning and evening.
3) Add a low carb vegetable (bell peppers, green beans, broccoli or cauliflower) to lunch and dinner every day.
4) Check your blood glucose levels at different times of the day (before meals, two hours after meals, before and after exercise, before bed). These time slots can let you know if your blood glucose levels are staying in range (80-130 before meals, 180 or less two hours after eating)
Diabetes awareness is the first step followed by diabetes management. A great starting point is to take the type 2 diabetes risk test today http://www.diabetes.org/are-you-at-risk/diabetes-risk-test/?loc=alertday