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Tuesday, February 14, 2012

Say ‘Not Me' to Diabetes

Say no to diabetes! What is your motivation to say no to diabetes? Do you want to live better and feel better? Do you want to live to stay with your loved one for a long, long time? Then you have enough motivation to say no to diabetes. Tell diabetes to go away for you will do all you can to prevent it. And if you already have it, then you are motivated enough to reverse it.

Since obesity is linked to diabetes and that almost one of every three of us is considered obese, it follows then that our first line of defence is to maintain our ideal weight. What two things can help us do this? You’re right! It’s eat healthy and move more. But all these may sound simple but actually it is not easy to follow. Why?

Here is why. There are three sides to losing weight. One side is to eat less and the calories from this comes into our body. The second side is to exercise that will burn the calories that we put in from all the eating we did. The third side is what gives us trouble. It is behavioural modification. It takes a lot of will power and determination to stay away from the buffet table. I know that from experience.

Knowing all these should not deter us though from trying hard. Remember our motivation? We want to feel better. We want to look better. We want to see our children grow up. Let us keep repeating the things that motivate us. Remember, there is no hard and fast rule. We want to eat less but not starve ourselves.


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If we put up a notice on our bulletin board or on the fridge that having diabetes increases the risk to develop heart disease, kidney failure, high cholesterol, high blood pressure, amputation and blindness, wouldn’t that encourage us to eat less and move more? Of course it would. Oh I know we would have setbacks sometimes. Well, in that case, we will just get up and start all over again. It is still better than not trying.

So, if we do not have diabetes yet or just at risk or already have type 2 diabetes, we will adamantly say no to diabetes. Oh no not me, and then follow that up with taking action to prevent or delay its coming or reverse it if it has already taken hold of us. Anyway just losing 5 to 10% of body weight will not only lower the diabetes risk sometimes by half or prevent or reverse it but also it will protect us from a lot of health problems.

So what is the key to watch for? Watch the weight, blood sugar level, cholesterol and blood pressure. And what is the best way to do it? Combine physical activity with healthy eating of whole grains, fruits and vegetables, low fat or non fat dairy products and lean protein. But make sure you have a support system in place to cheer you on through ups and downs. I will be one member of your support team and I will say a prayer for you to succeed. Yay!! We say no to diabetes, no not me, so there!