Diabetes doesn’t need to change your life for the worse. All you need is a good meal plan, healthy lifestyle changes, and better management of this condition.
According to the American Heart Association, however, statistics indicate that many of these African American people have not sought health care services after being diagnosed with diabetes. Approximately 30% of those with diabetes in the nation are African American or Hispanic, which significantly improves their chances of experiencing complications related to this condition. But then again, it’s still no reason for them not to seek medical help for their diabetes and all its issues.
Diabetes affects African American men at twice the rate of other races. But it’s not just race that is a factor — obesity is also a part of this growing problem. The CDC’s research shows that about one in three black men is obese, 20 percent higher than white men and 30 percent higher than Hispanic men.
Black men with diabetes are often in denial. They don’t want to talk about it. Another statistic exacerbates the problem: black men have higher rates of obesity than any other group.
Obesity is an essential factor in Type 2 diabetes, and a recent study found that “diabetes is more aggressive among African American men.” That means the disease progresses faster and causes more complications than in other groups. And those complications are pretty scary: heart attacks, blindness, and amputations of toes and feet.
As a black man, you have a higher risk of developing type 2 diabetes. But no matter what your risk level, eating right and regular exercise can help you get healthy and feel great.
Here are some simple strategies to add a healthy, diabetes-prevention method into your lifestyle:
- Share your desserts. We all love dessert, but what if we could save calories and money by sharing a dessert? If you’re using dessert as a reward or treating yourself after a bad day, ask yourself if it’s worth it. One cookie won’t matter, but if you find that you can’t stop with just one, share it with the people around you. It will help satisfy the craving without overdoing it.
- Build exercise into your day. Ideally, it’s good to get 30 minutes of exercise every day, but that doesn’t mean you need to spend 30 minutes running on a treadmill. Try taking 10-minute walks instead—one in the morning before work and one after lunch and dinner. Or consider doing two sets of 15-minute exercise sessions throughout your day. If you have a desk job, take advantage of lunch breaks by going for a walk or riding your bike to lunch instead of driving.
- Drink more water. Water is essential for your body’s organs and processes, including regulating blood sugar levels in people with diabetes and helping you feel full so you eat less throughout the day. When your body gets dehydrated, it sometimes mistakes thirst for hunger, causing you to eat when you need water. Drink more water to avoid overeating and stay hydrated throughout the day.
Maintaining a healthy diet and getting more exercise can help black men—and anyone with diabetes—manage their condition if they already have the disease. A medical model myth says taking care of your diabetes means taking your medicine. Although medication is essential, managing diabetes is all about lifestyle.
The critical thing to remember about diabetes is that you can manage it and even reverse it. You don’t need pills or a patch to do it for you. Start by eating healthier, getting some exercise, and making minor lifestyle changes like these every day. It truly does add up. It’s never too late. Diabetes can be managed.
Let’s Connect!
