Cindy Dobroskay

Someone somewhere has been diagnosed with prediabetes this month. 

It might come as a shock. After all, who really thinks about it, until the Dr forces us to.

This is not the hereditary kind that is not preventable and requires insulin to control. 

Prediabetes leads to Type 2 diabetes, sometimes called Onset Diabetes, and is a disease that’s becoming more common but unnecessarily so. There are lifestyle choices that affect the onset of type 2 diabetes, so it is also called a lifestyle disease. Chances are you know someone who has this type of diabetes. Especially if you are over 50. 

It’s of interest to me because I know that this disease can be prevented and reversed with some simple habit changes. My mother had it and she was poking herself all the time to test her blood sugar. She also got glaucoma, an eye disease that’s associated with diabetes. She suffered more from that, I think.

The choices you make now can influence whether you will be dealing with this disease in the future. It’s easy to ignore what we don’t have to face every day, until we do.

So I hope this is helpful for you.

An interesting fact: As obesity rates continue to rise, so do rates of Type 2 diabetes. You can prevent and treat both issues at the same time.

Here are a few tips if you need to re-focus on your health.

1. Move more daily.

Walk every morning and after dinner. An after-dinner walk is especially helpful to control blood sugar levels.

1. Eat well. 

Eat enough. But eat the good stuff, nutritionally. Use food as fuel, not as your anti-depressant, stress-fix, or boredom buster. There are healthier ways to deal with that. 

1. Focus on Fiber

By slowing down the digestive process, fiber helps lower blood sugar levels, and therefore, insulin levels, helping to prevent and treat excess fat storage and Type 2 diabetes.

Good sources of fiber: Lentils and other dry beans and legumes, whole grains, nuts and seeds, edamame, sweet potato, apples and berries of all kinds.

1. Swap the calorie-rich Carbohydrate foods for Nutrient-rich Carbohydrate foods

Healthy sources of carbohydrates in the diet include essential nutrients and fiber. However, many people eat far too many foods that lack the nutrition and fiber but elevate their carbohydrate intake - examples would include any foods with added sugar and those made with flour (ya, that’s bread, guys). Healthy sources of carbohydrates are also good sources of fiber - fruits and vegetables, legumes and dry beans, quinoa, and unrefined grains as some examples.

Education is power, but not if you don’t take action. 

Maybe you could have that check-up you’ve been putting off for a while.

Or re-stock your pantry with healthier options.

Plan ahead for your next grocery shop.

Now, let’s go get that walk in!

I believe we all deserve to feel good about ourselves. Some people struggle with this more than others. Something I’ve found very helpful for me, turns out to be one of the top strategies for dealing with mental health on a wider scale.

One of the BEST things you can do to show yourself some love and support is to MOVE your body – regularly and intentionally.

When you exercise regularly, your body just plain FEELS and FUNCTIONS better from the inside out. And it’s not just your body but your mind that feels and functions better. That’s what I’m talking about! Movement is healing.

Here’s a list of just some of the many benefits related to mental health: 

1. better mood 

2. reduced stress

3. relieves tension in the body and promotes relaxation

4. reduced anxiety 

5. reduced depression 

6. boosts self-confidence

7. Improved brain health (replenishing blood vessels and brain cells)

8. Improved brain function (slows cognitive decline and improves memory, focus).

9. better sleep (both quality and quantity). When we sleep better, we think better.

10. Increased energy - yup, expend energy to gain energy! When we feel more energetic we just feel better, physically and mentally.

If you want to feel better about yourself, get moving.

Is there anything in this list that you could benefit from?

More than 90% of older adults have at least one chronic condition, and more than 75% have more than one. Plus, these figures are even higher for women than for men.

Natural changes like menopause and family medical history play a part, but healthy lifestyle choices can help you stay strong and healthy in the years ahead.

 Here are some tips to help make aging healthily a breeze.

1. Manage stress. Stress can aggravate hot flashes and other symptoms of menopause. Regular exercise helps alleviate stress and boost our mood, as does journaling, practicing gratitude, prayer, and positive thinking.

2. Limit alcohol and caffeine which can trigger hot flashes and increase inflammation and the chance of other health concerns.

3. Move more and eat more mindfully to combat the dreaded middle-aged weight gain. Your metabolism slows down as you age. The distribution of your body fat changes too, so more of those pounds wind up around your waist, increasing your risk for heart conditions and diabetes.

4. Eat soy. Many women find relief from menopause symptoms with soy and supplements, even though studies give conflicting results. See if tofu and soymilk work for you.

5. Eat more fiber and less saturated and trans fats to keep your heart healthy.  Most nuts and seeds are great sources of healthy fat.

6. Get your heart pumping. Aerobic exercise will help your heart stay strong and healthy while aiding with weight loss and reducing the risks of other diseases.

7. Build muscle. You can slow down muscle loss, and thicken your bones with strength training. Lift weights or use your own body weight for resistance, (think squats and pushups). Work hard enough to feel the challenge to build your strength and avoid osteoporosis. You don’t need to worry about ‘bulking up’.

8. Monitor your blood pressure. A vegetarian or low-fat diet has shown to reduce the risk of rising blood pressure and resting heart rate with aging. Losing weight, exercising, and limiting salt and high-fat foods may help you to avoid needing medication.

9. Screen for cancer. Age increases your risk for many forms of cancer. So do some foods, like red meat. Stay active, eat more vegetables, and reduce your red meat intake. Talk with your doctor about screening tests that spot cancers early when they're easier to treat and cure.

10. Ask a fitness professional for help.  Would you like to move, look and feel better with the strength and energy to enjoy the best years of your life? Contact me to find out how I can help you do just that!