Know ye not that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own — 1 Corinthians 6:19 NIV
Type 2 diabetes, while manageable, can lead to severe health complications if not properly controlled. High blood sugar levels over time can damage blood vessels and nerves throughout the body, increasing the risk of serious issues such as heart attacks, strokes, nerve damage (neuropathy) that can lead to foot and leg amputations, kidney failure requiring dialysis, and blindness.
The good news is that these disastrous outcomes can often be prevented or even reversed through proactive lifestyle modifications. A key strategy involves avoiding temporary “diets” in favor of sustainable, long-term changes to eating and exercise habits.
Key Actionable Steps:
Monitor Your Health: Work with your health care provider to regularly check your blood sugar levels and monitor your A1C (a blood test that measures your average blood sugar over the past two to three months).
Improve Your Diet: Focus on eating fewer carbohydrates and sweets, and incorporate more non-starchy, green leafy vegetables into your meals. The NIDDK website offers resources like the Plate Method to help manage portion sizes and food choices.
Exercise Daily: Regular physical activity helps manage blood sugar levels and makes your body more responsive to insulin. The CDC provides tips on how to integrate at least 150 minutes of moderate-intensity activity (like brisk walking) per week into your routine, starting with small, manageable steps.
Stay Informed: According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), millions of Americans have diabetes, and many don’t know it. Understanding the risks and management strategies is crucial.
Making these changes can be challenging, but starting with small, consistent steps and seeking support from family, friends, or your health care team can make a significant difference in managing Type 2 diabetes and living a healthy life.
A few years ago, Oprah Winfrey learned she was prediabetic, and later was actually diagnosed as a Type 2 diabetic. This time, she did exactly what was required. Notice how she changed to a healthy, diabetic-friendly diet by eliminating high-carbohydrate foods, curtailed sweets, continued to exercise, and lost 42 pounds — you saw her on TV with Weight Watchers. She has been successful, and is no longer prediabetic, plus her blood pressure is back under control too. Oprah has lost weight many times over the years, always gaining it back. This time though, things were different — it was for her health.
As an avid reader, Oprah began to read up on this disease. Plus, because her mother died from Type 2 diabetes complications too, Oprah understood the connection.
My story: My dear, sweet mother died 25 years ago from complications of Type 2 diabetes. Neither my mother, nor any of her family members knew what was required to turn this diagnosis around. Therefore, she only lived 12 years after her diagnosis, with some devastating side effects. Mother lost both her legs to amputations, required kidney dialysis, had seven strokes, and was only 61 years old when her first major stroke got to her. Paralysis set in, not like today with new cures. The cause: improper diet and lack of exercise.
Just over 150 years ago, Black people in America were slaves, eating poorly and working from sunup to sundown. They burned off the devastating effects of soul foods with strenuous daily exercise. No matter what they ate, soul food included, they stayed healthy. It was cyclical. They ate, then worked it off, day after day.
Lyndia Grant is a speaker/writer living in the D.C. area. Her radio show, “Think on These Things,” airs Fridays at 6 p.m. on 1340 AM (WYCB), a Radio One station. To reach Grant, go to her website, www.lyndiagrant.com, email lyndiagrantshowdc@gmail.com or call 240-602-6295. Follow her on X @LyndiaGrant and on Facebook.
