Small Steps

Five ways to stay on top of diabetes.

Type 2 diabetes isn’t always preventable, but there are ways you can keep this common disease under control. Just ask Dennis Pepper, 61, of Commerce, Texas, who has been managing his diabetes since he was diagnosed in 2001. “My grandmother and my mother both had diabetes, but it was still kind of a shock when I found out,” he says.

Small steps in the right direction can make big differences in your health. “Don’t focus on dieting, but focus on healthy changes that you can stick to for the rest of your life,” says Kim Assunto-Sellers, a Memorial Hospital dietitian. Here are some places to start:

Eat better. “Eating better” does not mean eating nothing but salads—it simply means making changes that help you head in the right direction. “I can eat anything I want,” Pepper says. “I just have to give and take. I don’t feel like I’m depriving myself because if there’s something I want, I can have a small portion.”

Assunto-Sellers says many people can improve their health by replacing processed foods with whole foods. “Whole foods and natural foods have more fiber, which helps you eat less because the fiber takes longer to digest. Plus, they have a lower glycemic index so you won’t secrete as much insulin as with highly processed foods,” she says.

Drink better, too. “Being careful about processed foods also includes juices, which can contain additives. Even natural juices should be consumed in small quantities—just four ounces a day,” says Andrew Stypko, M.D., medical director of Wound Care at Memorial. Or better yet, eat the fruit itself.

Eat less. Many people make mostly healthy choices, but are eating too much food. Pepper, along with his wife, moved toward smaller servings at meals. You can start by serving yourself half the amount of food you would normally take. Restaurants often serve up large portions, so try splitting a meal. Or, ask for a takeout container when your meal is served and pack half of it to take home right away.

Exercise. Once you have your doctor’s approval, find an activity you like—maybe walking, swimming or dancing. Pepper, who retired three years ago, was working a desk job when his diabetes was diagnosed. So, he had to make sure he was more active on weekends and in the evenings.

Many people are overwhelmed at the idea of exercising, but you don’t need to start with an hour of exercise a day. Even five to 10 minutes two to three days a week can help form a habit and you can build on that success. As you increase, aim to eventually exercise for 150 minutes a week.

Include some strength training, since muscle mass is more metabolically active than fat. You don’t have to go to a gym. Try stretch bands or cords or an exercise ball. Strength training can bring quick results that give people the positive feedback they need.

Lose weight. If you follow the eating and exercise ideas, weight loss should follow. And you don’t have to worry about losing dozens of pounds. “Small amounts can make a big difference,” says Assunto-Sellers. Why? People at risk for type 2 diabetes still make plenty of insulin, their bodies just aren’t responding to it properly, and losing weight can help the body respond. “Plus, losing 5 to 10 percent of your body weight can delay or prevent the onset of diabetes,” she says.

Get checked. Routine blood work should include a glucose check, so your doctor can tell you if your glucose level is elevated. And, like Pepper, know your family medical history. Get help if you need it. Assunto-Sellers says that people who seek out dietitians, physical trainers or therapists have more success than those who try to make changes on their own.

By Stephanie Thurrott