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Preventable Disease

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Nutrition and Type 2 Diabetes:

Eating Right Can Prevent Serious Disease

According to the National Institutes of Health, nearly 21 million Americans have diabetes, and another 41 million have pre-diabetes. If you are at risk or have pre-diabetes, you can take small steps to prevent this disease.  It is well known that the best ways to prevent type 2 diabetes is to avoid being overweight and lead a healthy lifestyle which includes proper nutrition and activity. 


Diabetes is a serious disease, which can be successfully managed.  Medical Doctors make the diagnosis by reviewing symptoms and measuring the glucose level of a person’s blood.  The condition can be managed through proper nutrition and exercise in some instances, by medication, or a combination of both.  The good news is, if you develop diabetes, it is manageable, and with proper nutrition and attention, serious complications can be prevented or delayed.


Type 2 Diabetes can be hereditary, but other factors such as being overweight and leading a sedentary lifestyle can increase the risk of developing diabetes even in people without a family history.  People with diabetes either do not produce enough insulin or their body doesn’t use the insulin properly, sometimes called insulin resistance.  Often, people with type 2 diabetes have few or no symptoms, and many cases go undetected while the health of body systems decline.  For some people, feeling tired or run down is their only symptom.  While other people experience increased thirst, frequent urination, skin problems, blurred vision, slow healing or unintentional weight loss.  When the body fails to remove enough glucose from the blood stream glucose levels become high and can lead to other problems if diabetes is not properly treated.  High blood sugar can damage eyes, kidneys, and the nervous system.  It can also contribute to cardiovascular disease, poor blood circulation which can result in amputations, heart disease and stroke.


What You Can Do Now

If you are overweight or obese, choose sensible ways to get in shape: Avoid crash diets. Instead, eat less of the foods you usually have. Limit the amount of fat you eat. Increase your physical activity. Aim for at least 30 minutes of exercise most days of the week.  Set a reasonable goal, such as trimming 1 pound a week. Aim for a long-term goal of trimming 5 to 7 percent of your total body weight.

Make Wise Food Choices Most of the Time

What you eat has a big impact on your health. By making wise food choices, you can help control your body weight, blood pressure, and cholesterol.

  • Take a hard look at the serving sizes of the foods you eat. Reduce serving sizes of main courses (such as meat), desserts, and foods high in fat. Increase the amount of fruits and vegetables.
  • Limit your fat intake to about 25 percent of your total calories. For example, if your food choices add up to about 2,000 calories a day, try to eat no more than 56 grams of fat. Your doctor or a dietitian can help you figure out how much fat to have. You can check food labels for fat content too. 
  • Keep a food and exercise log. Write down what you eat, how much you exercise—anything that helps to keep you on track.
  • When you meet your goal, reward yourself with a nonfood item or activity, like watching a movie.
  • Keep a positive attitude, if old eating patterns return, you can get yourself back on track quickly, by avoiding "all or nothing" thinking.

Dr. Williams' Blood Sugar Advantage

Woman drinking during mountain climb

Be Physically Active Every Day

Regular exercise tackles several risk factors at one time.  It helps you to be fit and trim, keeps your cholesterol and blood pressure under control, and helps your body to use insulin.  People in research studies who were physically active for 30 minutes a day 5 days a week reduced their risk of type 2 diabetes.  Many participants chose brisk walking for their activity.*


How Does Hypnotherapy Help?

Utilizing hypnotherapy in your weight control plan will make it much easier to change from unhealthy food selection patterns into healthy behaviors and thoughts about food.  For success, you will still need to make better choices in the foods you choose, and increase activity, but you can do this without feeling deprived and worrying about failing when you learn to use hypnosis.


Dramatic results can often be achieved with hypnotic techniques including visualization and guided imagery.  The key to guided imagery is to learn to deeply relax and open your subconscious mind to suggestions that enable you to erase those unwanted behaviors and the desire to have unhealthy foods and replace them with a stronger desire for a full, rich, and healthful life.  Learning to deeply relax can also help to eliminate so-called emotional eating, because you reduce the effects of stress.


Helping Children With Weight Problems

It is easy to recognize that the way a parent approaches the subject of being overweight can impact a child's self-esteem.   Here are some suggestions for ways you can support your child.


Do not criticize or blame him or her for the problem. Talk with your children about their concerns over their weight and health. Teach them to accept, and feel good about themselves whatever their body size.  


Set a good example.  Prepare healthy well-balanced meals, and keep a selection of healthy snacks on hand at home. Children are quick learners, and they learn best by example.  Setting a good example for your kids by eating a variety of foods and being physically active will teach your children healthy lifestyle habits that they can follow for the rest of their lives.


Make sure your child's meals outside the home are balanced. Find out more about your school lunch program, or pack your child's lunch to include a variety of foods.  Also, select healthier items when dining at restaurants.


Little changes mean a lot. Just a few habit changes in your family can make a big difference. Discourage kids from eating while watching TV or on the computer. Eat as a family as much as possible and encourage kids to eat slowly and learn to enjoy good food. Invite children to participate in food choice and preparation


*Adapted from the National Diabetes Education Program, a joint program of the National Institutes of Health and the Centers for Disease Control and Prevention

Link to more information:

American Diabetes Asociation

Advanced Hypnotherapy
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Ann Rudolph's Counseling Office
1000 Main Street
Port Jefferson, NY 11777
(631) 331-4458

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