Break the Cycle- Change Starts With You

Throughout the pandemic, most Americans have experienced increased stress levels; found unhealthy coping habits; and became less active. Women in particular, have reported increased stress, anxiety, and weight gain during this time. If lifestyle modifications are not implemented soon, women and those they love will have an increased risk of becoming pre-diabetic or being diagnosed with diabetes.

Risk factors for prediabetes include inactivity, family history, ethnicity, diet, tobacco use, alcohol, and obesity. As I review the risk factors, I can check a minimum of four out of five boxes that make me higher risk for prediabetes.

Instead of focusing on what I cannot change to decrease my risk for pre-diabetes (such as family history and ethnicity), I have taken a closer look at what risk factors I can control. Grab a paper and pen and complete this activity with me. Once you have identified your risk factors decide what steps you can take to decrease your risk for pre-diabetes.

Inactivity: It’s simple, get up and start moving. The more sedentary you are, the more likely you are to have higher levels of fatty tissue that result in increased insulin resistance. Dance, walk, or incorporate resistance training into your exercise routine; these are all great ways to stay active.

Tobacco Use: Smoking cigarettes increases your chance of developing diabetes and managing your blood sugar levels once diagnosed. Talk to your healthcare provider and discuss what is available and safe for you to take to assist with smoking cessation.

Alcohol Consumption: Before you stop reading and grab your glass of wine, please don’t think that I am suggesting that you can’t have alcohol. Consuming alcohol in moderation is OK. Just remember that most alcoholic beverages are high in calories. Try to avoid “sugary” mixed drinks.

Weight: Being overweight increases your risk for diabetes. Women who carry excess weight in their waistline most likely have some insulin resistance. The more insulin resistance you have, the more your body will store fat. Focus on incorporating exercise and a healthy diet in your daily routine to assist with insulin control and healthy weight loss.

Stress: Most of us are suffering from chronic stress. The pandemic increased our stress response leaving us in a consistent “fight or flight” mode. This high level of stress and anxiety produces excess levels of the cortisol hormone in the body. Increased levels of cortisol in the body increase your appetite and as a result lead to weight gain. Find ways to destress and decrease anxiety. Some simple yet effective ways to decrease stress are meditation, journaling, therapy, setting boundaries, and creating a schedule.

Diet: If you are trying to improve your diet, keep it clean and simple. Avoid processed starches, unhealthy fats, and sugary drinks. Eat a healthy balance of carbohydrates, proteins, and fats.

Now that you have identified your risk factors, create a plan to become more active; decrease stress; and eat a well-balanced diet. Start today and take it one day at a time. As you prepare for the holidays, think of healthy alternatives for Thanksgiving Dinner. Remember, change starts with you. You can be the first to change your family history. Wellness is not a trend but a lifestyle, Remember to always make wellness your best accessory.

Your Sister in Wellness,

Lauren