Manage Diabetes with Diet and Exercise

If you happen to be one of the unfortunate residents of Michigan with diabetes, you're not alone. According to the American Diabetes Association, more than one million people in our state have been diagnosed with the condition. In fact, one out of every 10 people in the country has been diagnosed with the disease and one out of every four Americans has diabetes and is unaware of it, according to the Centers for Disease Control and Prevention (CDC).

In the African American community, the statistics are more bleak. The National Kidney Foundation of Michigan (NKFM) states that an estimated 4.9 million-or 18.7 percent-of African Americans age 20 and older have either diagnosed or undiagnosed diabetes. Additionally, African Americans with unmanaged diabetes are four times more likely to suffer diabetes-related complications such as blindness, blood vessel damage, and kidney failure. No one knows for sure exactly why African Americans are more prone to diabetes than whites, but a number of factors appear to be part of the equation. Genetics plays a role, as diabetes tends to run in families. Research seems to indicate a genetic susceptibility to diabetes in African Americans, as well.

Another factor may be the lack of tools available in African American communities which enable patients to take control of the disease themselves, in coordination with a doctor's advice. Tools such as ready transportation, access to healthy food at a local grocery store, and health care coverage are often lacking for minority families. Economic instability is another factor which prevents many from being able to pay a doctor's bill, purchase fresh, often pricier, fruits and vegetables, and being able to afford prescription medications-- including inulin. The CDC says medical expenses for people with diabetes are more than twice as high as those without diabetes.

CCA Health Michigan serves over 62,000 individuals in the state via its Medicare Advantage Plans. "At CCA Health Michigan, we work with our members one-on-one to understand their priorities and together we develop a treatment plan that works for them," said Linda Perkins, R.N., Director of Clinical Operations at CCA Health Michigan. "We understand the importance of tailoring our recommendations to each member so that their treatment plan is realistic and achievable. We focus not just on the condition itself, but also on each member's motivation, mental health, mobility, food preferences, cultural values, family dynamics, and other factors that can impact their ability to manage their diabetes. We have seen this approach significantly increase the likelihood of their success."

Perkins and CCA Health offer several tips for diabetics to manage their condition. Begin by limiting starchy vegetables in your diet such as corn, potatoes, carrots, and green peas. While vegetables are considered healthy, these can raise blood sugar levels quickly and by large amounts. Limit fried foods and those high in saturated fat and trans fat such as butter and margarine, poultry skin, and bacon. Try to avoid processed foods like potato chips and ready-made breakfast cereals, which are high in carbohydrates. Pay attention to what you're drinking as well and avoid soda and sugary drinks like lemonade or fruit juice. Stick to water or unsweetened iced tea and coffee.

Foods to include in your diet are whole foods such as lean meats, including salmon, tuna, and skinless chicken breasts. For a lean source of protein rely on nuts, natural-style unsweetened nut butters, and beans and legumes such as lentils. Healthy fresh fruit and vegetable options include peppers, broccoli, avocados, and mushrooms.

Remember how you eat is just as important as what you eat. Eating the same amount of carbs at each meal and eating around the same time every day can help keep blood sugar levels stable.

Exercise is another important component since physical activity has been shown to reduce blood sugar levels. Walking, stretching and low-intensity weight training can be added to your daily routine one at a time.Look for opportunities to get more exercise throughout your day such as choosing the stairs over the elevator can be a good first step.

Living with diabetes can take time to manage, but the good news is lifestyle changes related to diet and exercise can serve as an important tool in your healthcare toolkit. Talk with your doctor and take time to incorporate new food and exercise routines over time so you can adjust to these changes, which can increase your chances for success and better health outcomes.