On Having Type II Diabetes

Type II Diabetes

I have non-insulin dependent type II diabetes. This does not prevent me from enjoying my life and eating a wide range of foods; it does mean that I must pay attention to my blood glucose levels and keep a record of my daily readings.

Our bodies get the energy they need to function by making glucose from the foods that we eat, like bread, potatoes, rice, pasta, milk and fruit. For us to be able to put this glucose to work, our bodies require insulin.

Insulin is a hormone that helps our bodies control the level of glucose (sugar) in our blood. Type 2 diabetes is a disease in which the pancreas does not produce enough insulin, or our body does not properly use the insulin it makes.

If you have type 2 diabetes, glucose builds up in your blood instead of being used for energy.

There are two things that I do that help me stay healthy. One is watch what I eat. My daily meals are made from whole grains, vegetables, a piece of fruit or two and lean meats with chicken being one food that I use regularly.

When I was first diagnosed with diabetes, it really was not that much of a surprise, both my father and grandfather had it; however, over the year I did not pay the attention that I should have to this warning, perhaps if I did, I may not have developed it.

Bit we cannot travel back through time and undo that which we have done so no regrets but a determination to enjoy life and embrace each day.

Food, besides being essential to Life, is one of the pleasures that we can enjoy without doing ourselves harm.

It was this realization that lead me to seeking out foods and recipes that are full of flavour and zest but safe for me to consume.

There have been a few bumps on the way, my love for chocolate and cookies being one. However, sugar free cookies and chocolate are available now all that is needed is to keep the quantity in control and watch the caloric intake.

Weight is an important aspect of diabetes and thus who are seeking to prevent developing diabetes need to pay close attention to what they eat.

There is no need for strict diets but stick to fresh, non-processed foods and try not to overeat; at least on a regular basis.

We are what we eat and consuming whole food rather than pre-packaged over processed foods will make a difference.

My regular food selections incorporate a number of raw food, carrots celery, broccoli and, cauliflower. For example, add an apple, banana, or an orange to this, no more than two servings each day, and my food intake has all the energy that I need to feel strong and vital.

The second thing that I do is exercise. Being overweight I do not mean five or ten pounds, more like 30 or 40, is a potential danger sign. In addition, to planning wise food choices, get regular exercise, at least three times per week, engage in something that you enjoy and that gets the heart beating and blood pumping.

I begin each day with a simple stretching routine. The main purpose of this stretching is to limber my body up and get my mind awake. I do drink coffee but two cups in the morning is my limit. I take it without milk or sugar. Coffee is one of the essential indulgences that make mornings a pleasure to embrace; besides it is a good source of essential fatty acids (EFAs).

I also walk. Walking is an exercise that suits me. I love being outside. Five days a week, I take a 2 mile walk about 45 minutes after breakfast. This is what I refer to as a brisk pace walk. It is designed to get my blood pumping and to be exercise. There are times when I walk, just to be outside and feel the air and smell the roses. The leisure walk serves its own purposes; but it does not provide the physical exercise that I require.

I often go out again in the mid-afternoon or early evening for a second usually shorter but more brisk walk.

When the weather is too nasty to venture out, I do a 20 minute exercise routine that uses stretching and bending routines. I consulted with my family doctor before engaging in this activity. Exercise keeps both the mind and the body sharp. Always check with your family physician before starting out on any exercise routine; what you undertake to heal you may just harm you, so check.

I also use the stairs instead of an elevator or escalator depending upon the floor that I am going to, this adds a bit of unscheduled exercise to my daily routine.

My eating habits have also changed since I was first diagnosed some 16 years ago. Instead of three large meals a day, I usually have six smaller meals spaced over the day. I find that I feel stronger and experience hunger less by eating this way. Being hungry was one of the biggest problems that I used to face; I’d eat a meal of pasta and tomato sauce, a favourite and within 30 minutes I’d be starving.

It took sometime, but I did find out that my passion for pasta was really a passion for tomato sauce. Now one of my favourite dishes is brussel sprouts and tomato sauce; cabbage works well but I do prefer brussel spouts.

A regular breakfast is a bowl of hot organic oatmeal porridge with a half of a banana and skim milk.

Snacks consist of cheese, almonds, a boiled egg, toast and peanut butter; it all depends upon what I have already eaten that day.

Perhaps, the best thing that I do, after meal planning and exercise, is maintaining a positive attitude; my twin passions of gardening and cooking help me unwind and help me to stay focused on what is truly important, each day.

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Comments 15 comments

donnaleemason profile image

donnaleemason 8 years ago from North Dakota, USA

That is excellent working info for anyone who may be newly diagnosed with Type 2 diabetes. I wish I could give it more than 1 thumb up.

Bob Ewing profile image

Bob Ewing 8 years ago from New Brunswick Author

thanks, it can be scary at first.

rmr profile image

rmr 8 years ago from Livonia, MI

Kudos on your success,Bob. I have struggled with this for years, and there are still some foods that I just can't give up. I'm glad you've got it licked.

Bob Ewing profile image

Bob Ewing 8 years ago from New Brunswick Author

Thanks rmr, there are still days or perhaps moments when I struggle, that piece of chocolate cake at an event looks so promising or even more tempting butter tarts.

rmr profile image

rmr 8 years ago from Livonia, MI

I hope you are not using my weakness against me, to keep me out of a certain forum thread. Nice hub, all the same.

Bob Ewing profile image

Bob Ewing 8 years ago from New Brunswick Author

"I hope you are not using my weakness against me, to keep me out of a certain forum thread." this i hope is a joke.

rmr profile image

rmr 8 years ago from Livonia, MI

But, of course! I just couldn't resist poking fun, as you are well aware of my weakness for butter tarts. All my best, Bob!

Bob Ewing profile image

Bob Ewing 8 years ago from New Brunswick Author

hmmm butter tarts, I understand. :)

Bob Ewing profile image

Bob Ewing 8 years ago from New Brunswick Author

thanks for the comment

William F. Torpey profile image

William F. Torpey 8 years ago from South Valley Stream, N.Y.

Good work, Bob. I've had Type II since 1988. I'm not very good at keeping to a good diet. Nor do I get half enough exercise, unless the weather is nice and the golf courses are open. Nevertheless I appreciate all your excellent suggestions and great information. Are there any butter tarts left?

Bob Ewing profile image

Bob Ewing 8 years ago from New Brunswick Author

sorry Willaim butter tarts are all gone, but who knows what the future will bring.

Juliet Christie profile image

Juliet Christie 7 years ago from Sandy Bay Jamaica

This is a great article on type two diabetes. I too struggle with the problem. I find that most of the fruit juices especially commercial one are full of calories. If one could replace some of thes juices with water one would be better able to controll the diabetes.

I cannot do much walking excercise I get so much pain in the soles of my feet. It is so painful to walk at times. I control my diabetes wellbut I do get these pains which is said to be a spin off of the disease. I have to wear shoes with soft sole and add an extra insole at times.apart from that I am doing pretty fine like you Bob

Bob Ewing profile image

Bob Ewing 7 years ago from New Brunswick Author

hi Juliet, I get foot pain as well but on the sides, ankles. thanks for dropping by.

olaoyemi profile image

olaoyemi 6 years ago

Thanks for the information.Keep it up.

Bob Ewing profile image

Bob Ewing 6 years ago from New Brunswick Author

You are welcome, thanks for dropping.

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