Hello Health and Lifestyle VIPs,
It’s Dr. Bernadette, your friendly informative family medicine doctor, prescribing health, healing and happiness and guiding you to your passion and purpose. Diabetes affects over 29.1 million Americans that’s why I wrote an article and more than one blog about the disease. In layman terms, diabetes means the blood sugar is too high because the pancreas is not making enough insulin or the body is not using the insulin being produce very well. However, diabetes is largely a lifestyle disease which implies you have more control over your blood sugar than you choose to accept.
I want to approach the topic of diabetes by sharing my patient’s story because it will both motivate and empower you to get your blood sugar under control. Moreover, I am head-over-heels excited about his success.
When I entered the exam room, I immediately recognized he had dropped a significant amount of weight––27 pounds to be exact! Of course, one of my first questions was, how did he lose the weight? His answer was comically. He replied, well on December 13, 2016––he knew the exact date––I received a called from a Dr. Anderson (that’s me). She said your blood sugar is too high, I have told you what to do, do it and ended the call rather abruptly. I admit that I was a bit stern on the call, but it was because I kept watching his blood sugar climb higher and higher as the result of poor lifestyle choices. When I telephoned him a few months ago, his three month blood sugar average (hemoglobin A1C) was 7.5%, he can now gloat about 6.2%––that’s huge!
If you are curious about how he did it, he used Dr. Bernadette’s 1-2-3 punch to knockout diabetes––or at least get in under control.
3 Lifestyle Changes To Lower Your Blood Sugar:
- Step away from the carbohydrates. You blood sugar is greatly affected by your diet. There is no way of getting around it, you must pay attention to what you eat. Be aware of high sugar fruit and veggies like bananas, grapes, and carrots and other foods high in carbohydrates that don’t taste sweet, for example, rice, bread and potatoes. Ask your doctor to refer you to a nutritionist to learn the right balance of proteins, carbs, and fats to prevent your blood sugar from soaring out of control with meals.
- Resign from being a couch potato. Exercise improves the body’s use of insulin and sheds excess fat. It also increases insulin sensitivity and therefore, lowers the blood sugar. Do be cautions when exercising. Check your blood sugar before being active and bring along a snack in case your blood sugar drops during the workout.
- Keep calm. Stress increases the blood glucose. It causes a rise in epinephrine and cortisol levels which result in elevated blood sugar levels. It is very important to identify ways to relax and remain calm. Getting adequate rest and a good night sleep are two ways to reduce stress. Read my blog, “5 Stress Busters To Quickly Lower Stress,” for more tips.
Well, the proof is in the pudding! This is the exact strategy my patient implemented to lower his blood sugar. He decreased his carbohydrate intake by limiting bread, desserts, fast foods, soda, juices and junk food. He purchased a treadmill as a gift to himself and wakes up before work to exercise. Lastly, me made some changes at his job to accommodate his health condition and lower his stress level. Lifestyle is the best medicine to manage diabetes.
Thanks for reading my blog. It was both a great way for me to share insight about diabetes and pay tribute to my patient––had to acknowledge his success.
Remember to share my blog and check back next Thursday to stay informed.
In Health, Healing and Happiness,
Bernadette Anderson, M.D., M.P.H. has devoted the past 20 years to developing, teaching and educating others on the principles of health and lifestyle transformation. Her approach is to provide simple tools to allow people to be champions of their own healing, health and happiness and transition to a life of purpose and passion. These are the same tools that helped her drop over 140 pounds! She is the founder of Faith Family Health, Inc., a speaker, a health expert for media, bestselling and international published author, has appeared on national commercials and featured in highly-recognized online magazines.Visit her at DrBernadetteMD.com.