Diabetes, an illness that causes the body to produce too much sugar (glucose), can wreak havoc on a person’s health. According to the Centers for Disease Control and Prevention (CDC), “diabetes can cause serious health complications including heart disease, blindness, kidney failure, and lower-extremity amputations.” In fact, it is the 7th leading cause of death in the United States. Most people know someone with type 2 diabetes, so the disease is familiar, but what may not be apparent – there are steps one can take to keep diabetes at bay.
Diabetes Hits Home
My grandmother suffered from diabetes. The illness took her from my family, literally an inch at a time. First her right leg had to be amputated, then her left leg. She also suffered from itchy skin, mouth sores, and fingers that tingled all the time. Obviously, I do not want to repeat that part of her legacy. That’s how I came to learn that prevention can act as a defense against type 2 diabetes.
Diet Matters
First, I try to ignore the sweet tooth she passed down to me. Instead, I eat plenty of fresh fruits, vegetables, and whole grains. For those at risk for type 2 diabetes, the CDC further recommends “…eat less fat. Choose fewer high-fat foods and use less fat for cooking. You especially want to limit foods that are high in saturated fats or trans fat.” That’s not to say that I don’t splurge on a piece of dark chocolate once in a while, but I don’t sneak sweets like my grandmother did.
Exercise Can Help
I also work exercise into my daily routine. I walk during my breaks at work, and I choose the stairs over the elevator whenever possible. Physical activity can help one control blood glucose, weight, and blood pressure, as well as raise “good†cholesterol and lower “bad†cholesterol. Other bonuses? Exercise prevents heart and blood flow problems, reducing heart disease and nerve damage.
Make a Lifestyle Change
Eating right and choosing to exercise can be classified as lifestyle changes. Sometimes these changes may be difficult to implement, but if they work to prevent an illness – such as diabetes – they need to be given a chance. I’ll admit that I am not perfect. I sometimes eat foods that are bad for me, and once in a while I give in to the temptation to be a couch potato, but overall, I try to do what’s best for my body. In the long run, I’m treating myself pretty well by putting prevention first.
Diabetes affects millions of Americans; however, most people can prevent (or delay) the onset of this chronic disease through lifestyle changes. Eat right and exercise every day to lessen the risk of ending up with the illness yourself. I am following this plan, and I’m sure my grandmother would be happy that I am!
Fast Fact
25.8 million children and adults in the United States—8.3% of the population—have diabetes. (2001 American Diabetes Association)
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