Las Vegas Review-Journal (Sunday) - Spry
HOW TO OUTSMART DIABETES
Millions of Americans are at risk for type 2 diabetes, but there’s good news: Most cases are preventable. Follow these simple steps from Kimberly Ketter AGNP- C, geriatric nurse practitioner and certified diabetes educator with Know Diabetes by Heart, a campaign between the American Heart Association and American Diabetes Association.
MONITOR YOUR MEALS
Your plate should look more like a thick forest than a sandy beach, says Ketter. Half of your plate should be fruits and veggies rich with color, while limiting the neutral-colored rice, bread and potatoes.
KNOW HOW TO GROCERY SHOP
Walk the perimeter of the store first (where fresh foods, lean meat and seafood are stored) and never shop hungry.
DEVELOP AN EXERCISE PLAN
Ketter suggests setting attainable goals that you can add to as you progress. For example: Walk on even days of the month for 30 minutes. The next month, add 10 minutes per day. “If you fall off of the wagon, just get back up, dust yourself off and try again.”
MANAGE YOUR NUMBERS
“You are the CEO of your healthcare team, and just like a business, your contributions are essential,” Ketter says. Monitor blood sugar and blood pressure levels and bring the numbers to your doc visits to discuss together. “Be sure to ask them how to prevent heart disease, which is doubly important for people living with diabetes.”
WATER IS NOT NEGOTIABLE
“Our bodies are 60 percent water, and by the time we’re thirsty, we’re already low in the tank.” Unfortunately, people with diabetes are even more prone to dehydration. Drink plenty of water (and add lemon, strawberries, melon or pineapples for a spa-like treat) or beverages that won’t dehydrate you, such as seltzer water or herbal tea.