We're thrilled to welcome Sherie Sourial (APD,CDE,Health Coach) aboard our team. Sherie will write about type 2 diabetes and offers helpful information for those just diagnosed. Sherie works in Melbourne in both private and public practice - her contact details are after her article below).
I just went to the Dr and she told me that my last blood test showed that I have type 2 diabetes. I know type 2 diabetes runs in my family.I feel a little disappointed about that as I don't even have sugar in my day. Now I'm left with this diagnosis and I don't know what to do. Help !
The thought of being diagnosed with type 2 diabetes can be overwhelming and carry with it so many thoughts and concerns. Like now I can't go out and socialise with family and friends and cancel my big overseas trip I have been planning!
First of all, rest assured, that is definitely not the case at all. Type 2 diabetes can be well managed with a few lifestyle changes ( food and activity ).An accredited practicing dietitian, diabetes educator and/or exercise physiologist can help direct you with a few tips to get you started.
It's not just about the sugar. While we may not be having added sugar in our food or drinks, our overall food intake may not be supporting our healthy eating lifestyle. We live a busy life and often what we put in our mouths is something we don't often think about that much. We can find ourselves missing meals , eating on the run , getting hungry throughout the day and then overeating at the next meal . We need to practice mindful eating and treat food as a task we need to think about rather than something we just fit into our day. Here are a few tips that can get us started:
* Plan your grocery shopping around what you want to eat that week . We can often buy items that don't necessarily combine themselves into a meal. For example: ' I need to buy breakfast foods. What items do I need for this?'
* Make sure that the night before school, work etc, you are prepared with what you'll have during the day and at dinner the next day so you're not faced with having to make impulse food choices based on feeling hungry.
* As much as you can, try not to skip breakfast or any meal in general. This can have a 'domino' effect . How often can this happen? We miss breakie, we rush to work, at morning tea we find ourselves starving. That blueberry muffin looks so tempting than it ever has, we eat it and then feel too full for lunch so we skip lunch and then the cycle continues throughout the day.
* Allow yourself healthy snacks that you can eat during the day, especially at times we know we're slightly more vulnerable. Eg mid afternoon , afterwork. What we want to aim for here is snacks that are nutritious but not too high in calories. Eg a handful of unsalted nuts, 1 small pottle of yoghurt, 1 serving of fruit ( a cupped hand size),sliced veggie sticks with hummus, glass of milk.
Now does it seem overwhelming? Hopefully not like before. These are a few practical tips you may want to think about . Remember to keep in regular contact with your doctor and other health professionals as they are there to monitor and support you. Remember family and friends can also be a great source of encouragement and motivation.
For more information on healthy eating for type 2 diabetes, use the following links
Stay tuned for our next topic on ; portion distortion. Preparing for Christmas