How Can I Help Myself and Type 2 Diabetes?

21 million adults now have type 2 diabetes a condition linked to being overweight or obese. This increased the risk for many other diseases such as kidney damage, Alzheimer’s, vision loss, heart disease.

Morbidity and Mortality Weekly Report, March 2018

There are things we can do to help ourselves besides taking drugs. 40 minutes of moderate intensity exercise or 90 minutes of mild exercise per day. Mild things such as walking, cleaning the house, mowing the yard hand washing the car. Jogging, playing sports, weight training, bike riding are considered moderate exercises.

What should we be eating each day?

7 servings of greens per day, two fruits per day, 3 servings of beans per day, one small serving of nuts per day, 2 servings of vegetables per day hopefully one cruciferous.

Focus on improving what your eating versus dieting. The more good things you eat the less bad things your will eat.

Focus on more movement each day. It doesn’t have to be a gym membership. even broken up into small chunks of 15 minutes of activity 5 times per day shows to be just as effective. Get up out of a chair at work, take walks, do some jumping jacks at home, walk in place with high knees, swing your arms, the key is just move more.

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