Lesson 12: Creating a Long-term and Sustainable Lifestyle with Diabetes

LEARNING OBJECTIVES

IMPORTANT TO SLEEP 7-8 HOURS PER NIGHT TO SUCCESSFULLY LOSE WEIGHT ADEQUATE SLEEP = LESS WEIGHT GAIN SLEEP LOSS ASSOCIATED WITH DIABETES, OBESITY, HEART DISEASE SLEEP LOSS CAN IMPAIR YOUR MOOD IF YOU HAVE DIFFICULTY SLEEPING, CONSIDER THE FOLLOWING: ADOPT REGULAR MEDITATION PROCESS TO HELP ACHIEVE MENTAL CALMNESS ADOPT REGULAR YOGA PRACTICE TO HELP ESTABLISH A STRONG MIND-BODY CONNECTION KEEP A SLEEP LOG TO DOCUMENT HOW MANY HOURS SLEEPING PER NIGHT IF YOU DON’T FEEL RESTED IN THE MORNING, CONSULT YOUR PHYSICIAN SLEEP MORE, WEIGH LESS!

STRESS NEGATIVELY AFFECTS YOUR HEALTH WHEN YOU FEEL STRESSED, ADRENAL GLAND SECRETES ADRENALINE; FIGHT OR FLIGHT HORMONE, PREPARES YOU TO FIGHT OR RUN IN RESPONSE TO DANGER WHEN YOU ARE STRESSED FOR LONG PERIODS OF TIME, ADRENAL GLAND SECRETES CORTISOL. INCREASED ADRENAL AND CORTISOL RAISE BLOOD SUGAR LEVELS AND CAN INTERFERE WITH SLEEP PATTERNS.

STEPS TO MANAGE STRESS REACH OUT TO OTHERS FOR SUPPORT. SAY NO TO SITUATIONS THAT MAKE YOU FEEL UNCOMFORTABLE. SAY NO WHEN YOU ARE ASKED TO DO SOMETHING YOU DON’T WANT TO DO. DELEGATE YOUR WORKLOAD TO OTHER IF POSSIBLE. TAKE CONTROL OF YOUR TIME SO THAT OTHER PEOPLE DO NOT. PLAN AHEAD FOR UPCOMING SITUATIONS THAT YOU KNOW ARE HIGH STRESS. REMIND YOURSELF OF YOUR LARGER GOAL – EXCEPTIONAL HEALTH. REACH OUT TO OTHERS FOR SUPPORT. CALMLY COMMUNICATE WITH OTHERS IF YOU ARE FEELING STRESSED. ASK FOR HELP. BE PHYSICALLY ACTIVE AS METHOD FOR CONTROLLING STRESS; IT IS A POWERFUL STRESS RELIEVER THAT CAN SIGNIFICANTLY IMPROVE ABILITY TO HANDLE FRUSTRATING PEOPLE AND SITUATIONS.

CREATE A STRESS MANAGEMENT ACTION PLAN CATCH STRESS EARLY. BEWARE OF THE WARNING SIGNS INCLUDING ANGER, SHOUTING, FRANTIC BEHAVIOR, CONFUSION, FAST TALKING. TAKE A 10 MINUTE BREAK. GO FOR A WALK BY YOURSELF OR WITH A FRIEND. GET HEART RATE MOVING, BE ACTIVE TO HELP MANAGE A POTENTIALLY STRESSFUL SITUATION BREATH DEEPLY BY TAKING A 5 SECOND INHALE, FOLLOWED BY 5 SECOND EXHALE. MEDITATING EVEN FOR SHORT PERIOD OF TIME CAN SIGNIFICANTLY REDUCE STRESS LOAD AND IMPROVE MOOD MEDITATE FOR 10 MINUTES AT A TIME. PERFORM YOGA. PERFORM BREATHING EXERCISES DAILY ENGAGE IN POSITIVE SOCIAL INTERACTION WITH FRIENDS & FAMILY ON A DAILY BASIS.

ADDICTIVE FOODS CAN HARM YOUR HEALTH REFINED SUGARS AND CHOCOLATE TRIGGER THE RELEASE OF OPIATES. OPIATES ARE CHEMICALS THAT TRIGGER THE RELEASE OF DOPAMINE. DOPAMINE IS RESPONSIBLE FOR FEELINGS OF PLEASURE. CHEESE, DAIRY PRODUCTS, AND MEAT HAVE COMPOUNDS THAT TRIGGER THE RELEASE OF OPIATES, AS WELL.

FOOD ADDITIVES FOOD ADDITIVES ARE FOUND IN PACKAGED AND PROCESSED FOOD, AND CAN ALSO CAUSE FOOD ADDICTIONS. FLAVOR ENHANCERS TEXTURIZERS ARTIFICIAL SWEETENERS COLORINGS PRESERVATIVES SYNTHETIC VITAMINS AND MINERALS AVOID FOOD ADDITIVES, DECREASED DESIRE FOR REFINED PRODUCTS

STEPS TO OVERCOME ADDICTIVE FOODS OUT OF SIGHT, OUT OF MIND! HAVE A HEALTHY BREAKFAST CONTAINING 100% WHOLE FRUITS AND VEGETABLES. CONSUME FOODS THAT EVEN BLOOD SUGAR VALUES MULTIPLE TIMES PER DAY. DON’T CUT CALORIES; EAT HEALTHY FOODS. IDENTIFY AND BREAK YOUR CRAVING CYCLES. EXERCISE FREQUENTLY IN ORDER TO SLEEP WELL. ASK FOR SOCIAL SUPPORT FROM YOUR FRIENDS AND FAMILY.

LET’S REVIEW YOUR PROGRESS OVER PROGRAM… HAVE YOU MADE CHANGES TO BE MORE ACTIVE? HAVE MADE CHANGES TO REDUCE FAT INTAKE? HAVE YOU MADE CHANGES TO EAT MORE WHOLE CARBOHYDRATES? 3 GOALS WITH PROGRAM LOSE 7 % OR MORE OF YOUR BODY WEIGHT A1C LESS THAN 7.0 180 MINUTES OF PHYSICAL ACTIVITY EVERY WEEK WEEK 12+ SERVINGS VEGETABLES: 8-12 SERVINGS FRUITS: 2-6 SERVINGS LEGUMES: 2-3 SERVINGS