In 2023 I was diagnosed with Type 2 Diabetes.
Diabetes is a disease in the body where blood sugar (glucose) in your body is too high. High blood sugar can increase your risk for vascular disease*.
I had been feeling unwell, not sick but not 100% and went for an annual check up (blood and urine). That’s when I got the bad news.
A blood glucose test confirmed my blood sugar level was quite high and that I needed to immediately change my lifestyle to manage the desease.
The doctor said it’s not the end of the world, its a manageable desease when treated correctly.
*Diabetes can affect different parts of the body:
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Eyes: Diabetic retinopathy is a common eye disease that can lead to blindness.
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Kidneys: Over time, high blood sugar can damage arteries that supply blood to your kidneys.
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Heart: High blood sugar can eventually damage blood vessels around the heart.
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Peripheral Artery Disease (PAD): This condition mostly affects the legs and feet.
Lifestyle Simple 7
So what are the lifestyle and metabolic health goals should you strive for, whether or not you have diabetes?
- Manage blood pressure. 120/80 mm Hg or lower is best.
- Control cholesterol. Aim for total cholesterol below 200 mg/dL.
- Reduce blood sugar. Aim for HbA1c* under 48mmol/mol (6.5%)** over a 3 month period
- Get active. Your goal is 150 minutes per week of moderate-intensity activity or 75 minutes per week of vigorous activity.
- Eat better. That means at least 4.5 cups of fruits and vegetables per day.
- Lose weight. You want a body mass index (BMI) of less than 25.
- Stop smoking. You’ll reap CV benefits, not to mention lowering your risk for cancer, COPD, and much more.
*HbA1c (glycated haemoglobin) is a blood test that is used to diagnose type 2 diabetes.
** I found this figure confusing. My test result last night was 8.9 mmol/L so what is 48mmmol? Does that mean the aim is 4.8 mmol/mol (48mmol/mol) or half what I am now?
TIPS
I can hear you saying, just “cut sugar out of your diet”.. wishful thinking! SUGAR (including all forms of raw and synethic sugars) is in EVERYTHING. Once you start looking you will be as shocked as I was.. the less obvious the product is, the more sugar is likely to be in it.
From breakfast cereal, fruit to rice the list never ends. Put simply, you have to slow shopping down and begin reading Contents Labels to see how much sugar is in everything. Then make a decision. Realistically, you’re looking for products with the LEAST amount of sugar.
SUGAR
It’s funny how things go in circles. I’ve long been wary of sugar and its affects. I cut raw sugar out of my daily coffee over 10 years ago. But the reality is, other types of sugar is in everything. It is impossible to cut sugar out of your diet, so its learning to live with sugar and diet.
More recently I discovered That Sugar Film by Aussie Damon Gameau! A fabulous insight to the affects of sugar on the human body. It’s a must watch.
I was all onboard until I discovered That Sugar Movement aligned with the film. The movement is essentially a sugar free diet aimed at teaching you how to cut sugar out of your diet. OK, I guess except its $79. Now I understand everything costs something, maybe its me but I question the cost.