Control is the Goal

Diabetes is nothing to take lightly. Left unmanaged, it can lead to serious complications, from cardiovascular disease to kidney problems, nerve damage and blindness. “The bottom line is that your glucose cannot be metabolized, so it goes up,” explains Jaiwant Rangi, MD, FACE, a local specialist who is board certified in endocrinology, diabetes and metabolism. “By the time someone is diagnosed, he or she has already had it for a few years.”

Armed with a sound strategy, however, you can stay healthy. About 90 percent of people with diabetes have Type 2, which can be controlled by lifestyle changes. Here’s how to get started.

Watch Your Plate

“Since the majority of cases of Type 2 diabetes are related to obesity and weight gain, the main goal is weight control,” Dr. Rangi says. “What matters is the type of foods you choose, caloric intake and portion sizes.” For those already at a healthy weight, eating a consistent amount of nutritious food every day will have both short-term and long-term health benefits. The number of daily calories needed to maintain one’s weight depends upon age, sex, height, weight and activity level; ask your doctor about the caloric intake you need to remain at peak health.

For those trying to lose weight, bear in mind that extreme diets can be unhealthy, so slow and steady wins the race. A safe rate of weight loss is generally one or two pounds a week; consult with your doctor before starting any weight-loss plan.

Carbohydrates raise blood glucose, so get familiar with how many carbs various foods contain. Also, keep your cholesterol in check by avoiding processed and fatty foods. “Total fat intake should be less than 30 percent of your total calories, and saturated fat less than 7 percent of total calories,” says Dr. Rangi. “Total cholesterol intake should be less than 300 milligrams a day.”

Get a Move-On

Exercise helps with weight control and improves your body’s use of insulin. “Be active at least five days a week for 30 minutes to start, eventually increasing to an hour a day,” Dr. Rangi says. “It can be a moderate activity like walking, or using a treadmill or biking.”

Don’t Skip Screenings

Many complications associated with uncontrolled Type 2 diabetes can be prevented by adopting a healthy lifestyle and partnering with your physician about the screenings you need. Because diabetes can affect the eyes, experts recommend that people with diabetes see an eye doctor every year. Diabetes can also damage leg nerves, so people may end up with ulcers or infections that are difficult to heal. Examine your feet every day, and see a podiatrist yearly. Have your doctor check your kidney function regularly, as diabetes causes poor circulation to the kidneys.

If you have been diagnosed with diabetes, your doctor can order blood work that measures your glycated hemoglobin, also called HbA1c. “That number tells us how well-controlled a person’s diabetes has been over the last three months,” explains Dr. Rangi, who says HbA1c should ideally be less than 6.5 percent or 7 percent, depending on the patient.

The complications of diabetes can affect you from head to toe. But the decisions you make every day influence your blood glucose levels, so smart choices can make a real difference. Work with your doctor, in concert with a nutritionist, to map the best plan for you.