Lifestyle changes can help tame the diabetes epidemic
Type 2 diabetes (T2D), now epidemic in the United States, is a national tragedy, as 1 in 3 Americans - born in the 21st century - are expected to become diabetic, even young children.
I call it tragic because more than 90% of T2D cases are preventable - with fairly simple changes in lifestyle. Diabetes is the leading cause of blindness, kidney failure, non-traumatic limb amputation, and nerve damage. Diabetes increases the likelihood of stroke and heart disease by 2-4 times; Alzheimer’s disease is 60% more likely. There is no end to diabetes complications.
The following are the “fairly simple” lifestyle changes you can make to prevent/reverse T2D, pre-diabetes or insulin resistance:
1. Nurture a consciousness of health (physical, psychological, emotional and spiritual) in your family.
2. Strive for a balanced lifestyle that includes: enough sleep, building solid relationships, eating meals in peace.
3. If your heart is healthy, get a pedometer and walk everywhere you can, working up to 10,000 steps per day (about 5 miles) or do other aerobic activity, such as swimming or bicycling 45-60 minutes per day.
4. For optimal hormone balance, build muscle mass to slow the aging process.
5. Especially if you are overweight at the waist, get your fasting insulin taken; if it is higher than 10, cut out obvious carbohydrates (potatoes, bread, pasta, breakfast cereals, etc) from your diet.
6. Ideal meals consist of: healthy protein (i.e. wild salmon, beans, lentils, organic meat, poultry and eggs), healthy fats (i.e. oils: extra virgin olive, macadamia nut, cold-pressed canola, coconut, fish, flax; nuts and seeds, avocadoes), low glycemic load, high soluble fiber carbohydrates (i.e. oat bran, quinoa, other whole grains, beans, lentils, vegetables, berries, cherries, etc.). The combination of fats, proteins, and soluble fiber slows the absorption of carbohydrates.
7. Meals made from scratch will almost always be healthier than restaurant/fast food/packaged, processed foods - often loaded with hydrogenated oils and sodium, and without potassium.
8. If diabetic/pre-diabetic, monitor your blood sugar 2 hours after at least one meal per day, in a notebook, listing all foods/drinks for that meal. Analyze which meals are glucose healthy and which need to be changed.
9. If stress is a problem in your life, do saliva testing (more reliable than blood) for cortisol/DHEA hormones, to check status of your adrenal glands. Let go of controlling others, anger and resentment. Forgive yourself and others. If you don’t forgive, your health will be jeopardized.
If you implement these lifestyle changes and attitudes, your blood sugar balance will improve.
For more information, contact Dr. Dennis Godby, NMD at email@example.com or 530-400-1385.
Dr. Dennis Godby, Doctor of Naturopathy, Sutter Medical Foundation.
He may be reached online or at his Sacramento Office (916) 446-2591.
Placer County News HeadlinesCampgrounds Open Along Middle Fork of American RiverAUBURN, Calif. - With the arrival of Memorial Day weekend, the United States Forest Service has announced the opening of campgrounds at French Meadows and Hell Hole Reservoirs
Roseville Flash Crime Report (5.26.17)Roseville, CA- Summary digest of Roseville Police selected activity log covering the period of May 19- 26, 2017.
2017 Acura MDX: classy and versatileRoseville, CA- Now in its eighth year of production by Honda's luxury division, the 2017 Acura MDX is a midsize luxury crossover SUV that is appealing for a variety of reasons.
2017 PlacerArts Summer Concert SeriesAuburn, CA- The annual and free Auburn Summer Concert Series returns for another season beginning June 11, 2017
Affordable Housing Fee Workshops in Auburn and Kings BeachAUBURN, Calif. -- Placer County has scheduled two housing fee study workshops in June, one in Kings Beach and another in Auburn
USA Fastpitch Competition in South Placer County this JuneRocklin, CA --USA Fastpitch is coming to Roseville, Lincoln and Rocklin June 2-4 for three days of softball competition.
City of Roseville's $507 Million Proposed Operating BudgetRoseville, CA- The City of Roseville's proposed operating budget for Fiscal Year 2017-2018 is available for review
San Juan Water District Receives Excellence in Financial Reporting AwardGranite Bay, Calif. - The Government Finance Officers Association of the United States and Canada awarded the San Juan Water District
Sports Stars Join Rocklin Golf Fundraiser at Whitney OaksHall of Famer Willie Brown, Jim Plunkett, Daryle Lamonica, Charles Woodson, Phil Villapiano, Rod Martin and several more Oakland Raiders headline a dazzling field
Silversun Pickups Summer Tour with Third Eye BlindFollowing their upcoming BottleRock Napa Valley performance, this summer, Silversun Pickups will embark on a 30-date amphitheater tour opening for Third Eye Blind. The "Summer Gods" Tour celebrates Third Eye Blind's 20th anniversary
Garland Ranch Regional Park: Tranquility in Monterey CountyCarmel Valley, California - The "granddaddy" of the Monterey Peninsula Regional Park District, Garland Ranch is a fine elder statesman of parks.
Roseville Firefighters Union Blast City's Proposed Staffing CutsRoseville, Calif. - With rising temperatures and fire season upon us, city leaders in Roseville have proposed drastic staffing cuts to the Roseville Fire Department