fit tips
SIGNS AND SYMPTOMS
While understanding what factors
contribute to diabetes, it is important
to know the signs and symptoms of
the disease:
• Increased thirst
• Increased hunger (especially after
eating)
• Dry mouth
• Frequent urination
• Unexplained weight loss
• Weak, tired feeling
• Blurred vision
• Numbness or tingling in the
hands or feet
• Slow-healing sores or cuts
• Dry and itchy skin
• Frequent yeast infections
• Areas of darkened skin; some
people with type 2 diabetes have
patches of dark, velvety skin in
the folds and creases of their
bodies – usually in the armpits
and neck. This condition, called
acanthosis nigricans, may be a
sign of insulin resistance.
HYPOGLYCEMIA
Individuals with diabetes can develop
a condition called hypoglycemia,
which occurs when the body does not
have enough glucose in the blood.
The following are signs and symptoms
of hypoglycemia:
• Feeling weak
• Feeling dizzy
• Feeling hungry
• Trembling and feeling shaky
• Sweating
• Pounding heart
• Pale skin
• Feeling frightened or anxious
• Feeling confused
• Headache
• Numbness in your mouth and
tongue
• Passing out
If you identify with any of the above signs or
symptoms, it is important for you to follow
up with your health care provider to rule
out if you have diabetes. A simple blood
test can determine if you do. If diagnosed,
it is important for individuals to focus on
developing a healthy lifestyle that includes
physical activity and weight management.
Physical activity aids in improving your blood
sugar, weight, and blood pressure and also
reduces bad cholesterol while raising good
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HACHEALTHCLUB.COM
Mediterranean
diet breakfast:
try whole wheat
waffles with fresh
blueberries
Jeannie Versagli holds a
license in Nutrition for the
State of Delaware and is a
Registered Dietitian with
the Academy of Nutrition
and Dietetics, a national
professional organization.
Her career in the Nutrition
and Culinary fields spans over
30 years. As a part of the
HAC team, Jeannie oversees
our nutrition programs and
services, facilitates some of
the services personally, and
acts as a resource throughout
the club.
THE MEDITERRANEAN
DIET PHILOSOPHY
cholesterol. It is recommended to participate
in moderately intense exercise for at least
30 minutes a day, five days a week, such as
walking briskly, swimming, or biking. Weight
loss of just 5% of your total body weight will
improve your body’s ability to utilize glucose.
Focusing on healthy eating is key to
weight management and improves blood
sugar control. Knowing the appropriate
nutritional interventions is vital for
managing diabetes. A poor-quality diet
may provide weight loss but not improve
glucose management. Eliminating refined
grains, added sugars, processed meats,
trans fats, sugar-sweetened beverages,
and high-sodium foods is the formula
for establishing a healthy meal plan. It is
generally recognized that a diet containing
more legumes, nuts/seeds, whole grains,
vegetables, fruits, fish, vegetable oils, and
dairy products produces positive outcomes
in controlling or improving diabetes.
THE MEDITERRANEAN DIET
The Mediterranean dietary pattern is
recognized by the US Dietary Guidelines
for 2015-2020 as the recommended meal
pattern for overall disease prevention. This
diet emphasizes eating fruits, vegetables,
whole grains, beans, nuts, legumes, fish,
and seafood several times a week, while
consuming poultry, eggs, and cheeses in
moderation and red meat on an occasion.
Research is indicating that a
Mediterranean diet can potentially provide
health benefits as they relate to diabetes.
This type of diet involves a higher intake
of monounsaturated fats, which may
help prevent type 2 diabetes, as well as
vegetable fats, which may decrease the
risk of type 2 diabetes in females. The
diet deemphasizes processed red meat,
which is associated with an increased risk
of developing type 2; substituting one
serving of nuts, low-fat dairy and / or whole
grains per day for one serving of red meat
would lower diabetes risk by 16% to 35%.
Consuming more nuts and whole grains is
also showing an association with lowering
diabetes risk.
Following a Mediterranean diet and
incorporating an exercise program is a
great formula for managing diabetes.
Understanding and recognizing the signs
and symptoms of this disease will allow you
to take charge and make positive changes
to your lifestyle to in-turn produce a
healthier you.