How to prevent or reverse type 2 diabetes

Author

Encompass Health

Posted on

Oct 04, 2021

Book/Edition

Florida - Sarasota, Bradenton & Charlotte Counties

Share This
To learn more about Encompass Health, CLICK HERE.
Did you know that about 25% of people over age 65 have diabetes? Simply put, diabetes is too much sugar in your blood. Over a period of years, it can do serious damage to your nerves, blood vessels and organs and lead to devastating consequences if left untreated, including heart attacks, stroke, kidney disease and blindness. However, reversing type 2 diabetes could be possible.
The increase in type 2 diabetes coincided with the obesity epidemic, starting back in the 1990s. Today, two-thirds of Americans are overweight or obese. We now know that obesity is the No. 1 modifiable risk factor for type 2 diabetes. We also know that type 2 diabetes is often due to insulin resistance, a condition in which your pancreas is secreting adequate insulin, yet your cells are not able to utilize it effectively. It is thought that insulin resistance is due primarily to excess fat accumulation in skeletal muscle.
Can type 2 diabetes be reversed?
You may have heard that type 2 diabetes may be prevented or even reversed. How is this possible? It may be true if you are obese and your diabetes is primarily due to insulin resistance. Lab tests can be done to confirm this. Obesity is measured by BMI (Body Mass Index), and a BMI of 30 or greater is obese.
Obesity is often due to a combination of lifestyle factors: poor diet, excessive calorie intake and sedentary lifestyle. Our addiction to fast food, heavily laden with excess fat, sugar and supersize portions, along with our sedentary lifestyle, has led to an obesity and type 2 diabetes epidemic. But you can take control of your health, and possibly reverse your diabetes, by eating healthier, exercising and losing weight.
The Diabetes Prevention Program, or DPP Study,showed a 58% chance of preventing type 2 diabetes or reversing it by losing weight, eating healthy and exercising. The program worked particularly well for adults age 60 or older, with the percentage increasing to 71%.
Recommendations from this study included: losing a minimum of 7% of your body weight if you are overweight or obese, eating fewer calories and exercising a minimum of 150 minutes per week.
How do you get started?
Sometimes it all seems so overwhelming! I recommend making small changes that can be built upon over time. Remember the goal is to lead a healthier lifestyle, so the changes should be permanent. It has been well documented that fad diets don't work. Instead, choose two healthy lifestyle changes that you can realistically achieve. Once those have been incorporated into your daily routine, choose two more and so on.
For example, you could set your goals to eat more vegetables and green salads, stop drinking soda and walk for 30 minutes every day.
What does a healthy diet look like?
Diet recommendations for diabetes are the same as for heart disease and other chronic diseases. All of the research supports plant-based diets such as the Mediterranean diet. Incorporate plenty of leafy greens, vegetables, fruit, beans, nuts, avocados and fish into your diet. Cut way back on red meats, fried foods, fast foods and sweets. The Healthy Eating Plate advises to fill half of your plate with leafy greens and vegetables, one quarter of your plate with lean protein, and one quarter of your plate with whole grains. Add some healthy fat such as olive oil, and a small serving of fruit for dessert.
The health benefits you may expect to see once converting to a plant-based diet are numerous. They include weight loss, improved blood sugar control, improved blood pressure and cholesterol ratios, prevention of cancer and other chronic diseases, more energy and improved mood.
Eating healthy can also be fun and delicious. Be creative with your meals, try new foods or buy a heart healthy cookbook. Consider purchasing a grill or an air fryer, and throw that deep fat fryer away! Below is an easy Heart Healthy Recipe that you may wish to try. Good luck and remember, you can achieve anything you set your mind to!
SPINACH SALAD with MANGO, GOAT CHEESE, AND WALNUTS

1 Bag baby spinach (6 oz)
1 Sliced mango
1/2 Cup walnut halves
4 oz Goat cheese crumbles
Cup organic balsamic vinaigrette dressing, mixed with 1 tablespoon extra-virgin olive oil

Toss all ingredients together and enjoy a powerhouse of flavor and nutrients!

Other Articles You May Like

Senior Safety at Home: Creating a Secure Living Environment

Ensuring the safety of seniors at home is paramount for their well-being and independence. Creating a secure living environment involves a comprehensive approach that addresses various aspects of their daily life. Begin by conducting a thorough assessment of the home, identifying potential hazards such as loose rugs, uneven flooring, or cluttered pathways. Installing handrails in key areas, such as staircases and bathrooms, can provide valuable support and prevent accidents. Adequate lighting throughout the house is crucial; consider motion-activated lights to illuminate pathways and rooms, reducing the risk of falls. Additionally, make necessary modifications in the kitchen, such as lowering countertop heights for easier access and installing nonslip flooring to enhance traction. Regular communication with seniors about their comfort and safety concerns is essential, fostering a collaborative effort in maintaining a secure home environment.Incorporating technology into the home can also significantly contribute to senior safety. Smart home devices, such as medical alert systems or sensors that detect unusual movements, can provide an added layer of security. Consider implementing a video monitoring system to keep an eye on key areas of the home, providing both caregivers and seniors with peace of mind. By addressing these physical and technological aspects, we can create an environment that not only promotes the independence of seniors but also assures their safety, allowing them to age in place with confidence and dignity.

Be Aware of Heat Related Illness

Be Aware of Heat Related IllnessEven for seniors who are used to living year round in the Florida heat and humidity, heat-related illnesses can be a real concern. Especially in Florida, with warm weather year round, and humidity always sneaking into the forecast for the day, it is a concern. Heat-related illnesses are something to be aware of, especially for senior citizens. Fortunately, heat-related illnesses are preventable, so being aware of them is a key to avoiding them. Here are some things to keep in mind as you try to steer clear of and navigate heat-related illnesses.Seniors Can Be Impacted MoreThough heat-related illness can strike anyone out in the blazing hot sun or stifling humidity, older adults are often more susceptible for several reasons and do not adjust as well to changes in temperatures as younger people. One of the reasons they may have difficulty is because of chronic illnesses that impact the way they react to heat and impact their perspiration ability. Many senior citizens also are taking medications that can impact their bodys reaction, especially by changing their ability to control their bodys temperature and their ability to sweat.Be Aware of These SignsTo help avoid the seriousness that can accompany heat-related illnesses, it is important to know the signs that heat may be impacting you negatively, and more than just simply tiring you out. If you notice any of these signs, move to a cool location or in some cases call for medical assistance. Heat-related illnesses can be serious, and even fatal, if not addressed.High body temperature of 103 degrees or moreHeavy sweatingHeadacheHot, dry, red or damp skin, or cold, pale and clammy skinConfusionDizzinessElevated pulseLoss of ConsciousnessMuscle crampsTiredness or weaknessWays to Avoid Heat IssuesTo help avoid heat-related illnesses, the first priority is to stay cool and hydrated. You, of course, can take a walk out in the Florida sun - after all thats probably part of the reason you live here - to enjoy the endless sunny days. But if its going to be blazing hot that day, you may want to take your walk earlier or later in the day. And no matter when you go, bring along something to keep you hydrated, such as water or drinks with electrolytes. An important tip is to hydrate even before you head out, so your body isnt already feeling dehydrated before you even hit the sun. Even if you dont feel thirsty, take some swigs to get the hydration into your body. If your doctor has limited the amount of liquids you can drink, make sure to check with your medical provider before changing anything up.If you are heading outside on an extra hot day, you may want to keep the exercise a little more low impact. Save the strenuous activity for cooler days, or cooler parts of the day. Loose fitting clothing is also a way to help avoid heat-related impacts, so that your clothes, socks or shoes do not trap in the heat. A wide-brimmed hat or a visor, though, are great accessories to have when you are heading out into the heat and the sunshine.Another accessory you will also probably want to wear is sunscreen. The CDC says that sunburn impacts your bodys ability to cool down and can make you dehydrated. Avoiding sunburn with sunscreen can help with this issue.When its super hot out, make sure you are cooling off in air conditioning, especially if you are going to be spending part of the day outside. A fan often isnt enough to cool the body, especially on days with high humidity. A cooling shower or bath can also help if you feel overheated. An easy way to cool off is to run a cool cloth under water, and to put it on your head after you come inside. To prepare, you also can freeze a cloth before you leave for your activity, and bring it along to cool yourself on your journey.If you do notice any signs of a heat-related illness, move to a cool area. Some can be life threatening, so seek medical help immediately if needed.Visiting Angels Can HelpHeat-related illnesses are just one of the challenges seniors face. If you are looking for a professional caregiver to help your senior loved one with any of lifes challenges, Visiting Angels Sarasota can help. The caregivers from our trusted referral network can provide a variety of services to help your senior with everything from getting ready in the morning, to ensuring they drink enough liquid, to helping to steady them when they walk. We can help you focus on what is important in life, while helping to take care of everyday tasks for your senior and your family. Our professionally trained caregivers serve clients in Punta Gorda, North Fort Myers, Boca Grande, Cape Coral, Sanibel, Captiva, Arcadia and surrounding areas. To learn more about our services at Visiting Angels, call us at 941-347-8288 or fill out an online form here.

The #1 Exercise to Do as You Get Older

Often the hardest part of doing something new is getting started, and that's especially true about exercise. This article from AARP makes it easy to get started with the most important exercise to help you age healthy: squats. Five or ten squats are easy to do while you wait for the coffee to brew or the microwave to finish heating.Even when we're healthy we sometimes need a little extra help with the house or errands. Visit our website at www.rosehillathome.com to learn more about how Rose Hill Stay-at-Home Services can help you or a loved one stay in independent and at home.

Local Services By This Author

Encompass Health

Rehabilitation Services 6400 Edgelake Dr., Sarasota, Florida, 34240

We are focused on two things: the progress our patients make and the outcomes they achieve. This is evident by our industry-leading performance scores. We want you to get better; and to make that happen, we need to know where you began. Upon arrival at Encompass Health Rehabilitation Hospital of Sarasota, we will measure how much help you need to perform basic skills - this is called your Functional Outcome Measures. Your rehabilitation team will review this assessment with you, set challenging but attainable goals and design a treatment plan to help you meet your specific goals. Before you leave the hospital, we will rescore your Functional Outcome Measures assessment to see how much you've improved, determine how well you have met your goals and provide you the materials and training you need to continue your progress after you leave the hospital. We proudly display our Gold Seal of Approval as we have earned the JOINT COMMISSION ACCREDITATION.