For Those with Type 2 Diabetes…a Healthy Lifestyle Matters

Way back in 2010, the American Heart Association created what it called “Life’s Simple 7” which was (and still is) seven risk factors people can improve through lifestyle changes to help attain better cardiovascular health. These seven factors were (and still are) physical activity, consumption of fruits and vegetables, ideal body weight, blood sugar levels, cholesterol level, blood pressure and smoking. The AHA determined that those in the optimal ranges of these seven factors had lower risks of cardiovascular disease than those in poor ranges.

Back in 2010 and for years after, “Life’s Simple 7” was only applied to those without underlying health conditions, such as type 2 diabetes (T2D) or prediabetes. This begged the question, “Could someone with T2D also lower their risk of cardiovascular disease if they achieved optimal ranges for ‘Life’s Simple 7’ despite the fact that T2D increases one’s risk for heart disease?” Well, a recent study published in the Journal of American Medicine indicates that the answer is, “Yes they can.” Given the fact that 12% of American adults have T2D and over 33% of Americans have prediabetes, the study is welcome news to those who battle T2D and prediabetes. And since individuals can control these seven factors, it gives diabetics the ability to lower their risk for cardiovascular disease through voluntary lifestyle modifications.

Yes, I know what your next question is, “What are the target ranges for the “Simple 7?” According to the AHA they are as follows:

Smoking. This one is easy…DON’T.

Blood pressure management. Target blood pressure of 120/88 mm Hg (millimeters of mercury) or lower.

Watch your weight. Accepted BMI (body mass index) of 25 or lower.

Watch what you eat. Eliminate unhealthy trans and saturated fats and consume at least 4.5 cups of fruits and vegetables every day.

Physical activity. A minimum of 150 minutes of moderate-intensity (brisk walking, light biking) activity or 75 minutes of vigorous (jogging, swimming, soccer) activity per week.

Control your cholesterol. Which can be achieved by controlling what you eat. The goal should be a total cholesterol of 200 mg/dl (milligrams per deciliter).

Reduce your blood sugar. Your goal here should be an HbA1c (hemoglobin A1C test which measures your blood sugar over the past three months) of below 5.7% for those with prediabetes and below 6.5% for those with T2D.

As always, each person is unique and your exact target range may vary. Please consult your physician prior to starting your journey towards your target levels.

One last thing, November has been declared National Diabetes Month by the American Diabetes Association. They see November as a time to “…ring the alarm on the diabetes epidemic in America, especially for the millions at risk,” and “…to give those with diabetes the chance to tell their stories and awaken the world.” In other words, the ADA views November as a month to warn the country, especially those with prediabetes, of the difficulties associated with this disease; a chance to “scare them straight” if you will.

Every year for National Diabetes Month, the ADA chooses a theme to focus upon and for 2020 they would like to draw special attention to the over 190,000 youths (those under 20) of the country afflicted with diabetes. The keys they focus on could be applied to all those with diabetes, not just the young, and they are:

• Manage blood glucose levels.
• Encourage healthy habits in the areas of diet, physical activity and sleep (sounds familiar, no?).
• Stay prepared for emergencies.
• Monitor for diabetes complications.
• Seek mental health support.

If you’d like more information, please visit here or here.

And remember that MagicKitchen.com has fabulous Heat & Eat diabetic meals, delivered to your door!