SPECIAL SECTION: HEALTH & FITNESS
TIM SAMUEL / PEXELS. COM
There are plenty of delicious meals you can enjoy without risking the potential damage diabetes causes to organs.
Making positive changes
The good news is that type 2 diabetes, as well as prediabetes, which can lead to type 2, can go into remission through eating changes and regular exercise.
Learning what to eat is challenging, especially when discovering how foods affect a type 2 diabetic. For example, cereals, breads, potatoes and almost all fruit except a small portion of berries can spike blood sugar. And while portion control is key, eating a low-carb and healthy-fat diet does not mean culinary sacrifice. There are plenty of delicious meals you can enjoy without risking the potential damage diabetes causes to organs.
There are many approaches, especially regarding the amount of carbs to consume. For example, I found success eating very low-carb, usually 50 grams or less per day. My endocrinologist was initially sceptical about whether this was sustainable, but seeing my results, she supported me.
Lowering blood sugar
To stay on point, track your glucose with a glucose monitor – some test before a meal, and then one to two hours after the beginning of a meal to track results – or by wearing a continuous glucose monitor( CGM).
With a CGM,“ I can learn what various foods affect my blood sugar and how do I respond to each of them,” says Lee Aase, a Costco member and co-founder of HELPcare Clinic, where he educates people on how to restore health through lifestyle changes.
Dr David Strobel, medical director of HELPcare Clinic says,“ Keeping blood sugar below 130 milligrams per deciliter( mg / dL) will usually lead to good control of diabetes.” Consistently lower blood sugar can lead to weight loss, and the body can use insulin more efficiently, says Alefiya Faizullabhoy, a diabetes educator with Northwell Health Physician Partners.
Hydration is important – drinking your weight in kilograms multiplied by 0.033 of water( e. g., if you weigh 60 kilograms, drink 2 litres of water daily) is reasonable, Strobel says, with exceptions such as for those needing dialysis.
Rest is also essential.“ Sleep is a big thing,” Faizullabhoy notes.“ When people eat to stay awake, that unfortunately leads to weight gain and increases risk [ of ] type 2 [ diabetes ].”
It may take a bit to hit your stride. Yoga, high-intensity interval training videos and walks are activities I enjoy. With my lowcarb way of eating, newfound energy and regular doctor visits, I’ m grateful to thrive.
Adina Genn is an award-winning international journalist. She is based in Port Washington, New York.
COSTCO CONNECTION
Find a wide range of healthy foods and quality exercise equipment in warehouses and on Costco. com. au.
28 | JAN / FEB 2024 COSTCO CONNECTION