Suggestions For Managing Your Diabetes – The Challenger Group Information

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by Kathleen Richardson

Type 2 diabetes is a chronic disease that is all too well known in our communities and families. It is the fifth leading cause of death in Erie County. African Americans in Erie County have twice as many hospitalizations as their white counterparts for type 2 diabetes. Type 2 diabetes is an insidious disease that can lead to vision loss, kidney disease, nerve damage, and is a precursor to heart disease and strokes. We must begin to understand this disease and take the necessary steps to mitigate its negative effects and begin the path to its reversal.

What can I do?

1. Adopt a healthy mindset: Be willing to believe that “the body will heal itself under the right conditions”.

2. Exercise is a great way to better manage type 2 diabetes. A A daily walk of 20 to 30 minutes can go a long way.

3. Weight Loss Obesity is the number one risk factor for type 2 diabetes.

4. Eat a healthy diet

The standard American diet, the meat-sweet diet, is devastating our bodies. Gradually switching to a low-fiber, low-fat, plant-based diet will help the pancreas, liver and kidneys function more efficiently. If you are diabetic, eating a healthy diet also means eating 5-6 small meals every 2-3 hours. Remember, “You can’t change your destination overnight, but you can change your direction overnight.” It is enough to take it one day and one meal at a time!

Eat different fruits

• Eat more fresh and frozen fruit and less canned fruit and fruit juices

• Eat more dark green vegetables like broccoli, spinach, and other dark leafy vegetables

• Eat more orange vegetables like carrots and sweet potatoes

• Eat more dry beans like black and red beans

• Eat various whole grains such as wheat, rye, barley, quinoa, and brown rice

•Drinking water

• Homemade snacks for those with a sweet tooth

Don’ts

• White rice

•White bread

• Fried and fast foods

• Frozen meals (high in sodium)

• Processed meat (hot dogs, bacon, sausage, lunch meat)

• Wrapped cakes, biscuits, cakes, candy can

•Pop

(If you eat fried and fast foods and processed meats, don’t do it too often)