Is Intermittent Fasting For You?
November is National Diabetes Awareness Month.
There are two types of Diabetes- Type 1 and Type 2. Type 1 is an autoimmune condition where the immune system attacks and destroys the insulin-producing beta cells in the pancreas, leaving the body to produce little to no insulin at all. It is often diagnosed at a young age, and may require lifelong insulin therapy to regulate blood sugar. If your child is experiencing a high level of thirst, is urinating frequently, has unexpected weight loss, hunger that doesn’t seem normal, fatigue for no reason, or unexplained blurred vision, we recommend seeing a doctor right away.
Type 2 diabetes is a situation where the body is not responding effectively to insulin. Type 2 diabetes usually develops as an adult, but may be diagnosed earlier, particularly with the presence of obesity. At least 1-3 adults in the United States have pre-diabetes and do not even know it. Again, if you or someone you love are experiencing symptoms similar to the symptoms we described with Type 1 diabetes, or have the following symptoms: unexplained weight gain, or tingling/numbness in the extremities, please see a doctor right away. A doctor can administer a blood test to determine whether you have pre-diabetes or diabetes. Type 2 diabetes can often be helped through lifestyle changes, that may be behaviors to consider adopting, whether or not you think you are at risk of diabetes.
- Healthy eating habits- pay attention and decrease your carbohydrates intake. Aim for better portion control. Serve yourself smaller portions, eat slowly and chew your food well, so you can better feel when you are content or getting full. Another way to do this is to eat until you are about 80% full and stop. Limit your sugar and decrease the amount of processed foods, as processed foods have a lot of hidden ingredients including sugar and salt that you do not need. In addition to the foods you eat, be sure to stay hydrated with water as well. Drinking adequate water helps our blood sugar levels and helps to maintain better kidney function.
- Physical activity- add at least 3-4 days into your schedule for physical activity. 150 minutes (2 ½ hours) of moderate aerobic exercise per week along with 2 days of your workouts per week including strength training. If you have a hard time initiating exercise, schedule time to work out with a friend, hire a trainer or go to an exercise class like yoga. Friends or fitness professionals can help us hold ourselves accountable.
- Practice Stress Management- Stress can negatively affect our blood sugar levels. Take the time to incorporate at least one type of stress reliever into your day. Some relaxation activities could be drinking a non-caffeinated tea, reading a book, finding a form of meditation for 10-20 minutes, sit in a hot tub for 10 minutes, or listening to relaxing music.
- Limit alcohol and smoking- smoking can induce complications and alcohol affects blood sugar. Limiting or eliminating both of these activities can improve the way you feel and function dramatically.
- Focus on getting proper sleep- Lack of sleep can negatively impact our blood sugar levels. Focus on a routine that allows you to get approximately 8 hours of sleep- going to sleep at the same time and waking up around the same time each day. Wind down before you go to sleep, keep electronics out of the bedroom, and practice nightly activities before you go to sleep that help you to wind down. Along with activities like drinking chamomile tea or reading, essential oils like lavendar have been known to help relax the mind as well. You could place it on your temples or put a dab or two on your wrists.
It can be scary to experience the above symptoms and even scarier to find out you might have or are at risk of having diabetes. Seek out a doctor who takes the time to listen to your concerns, talk with those who are close to you for support and advocate for yourself to optimize your health overall.
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