Stan Cohen – Senior Wellness

Top 10 tips to control diabetes

Posted on: August 17, 2009

Nancy Heinrich
Economic Wellness Works

If you have been told by a health care professional that you have type 2 diabetes, it is normal to feel anxious or uncertain. But you are not alone – almost 10.5 million adults aged 60 and older in the United States have diabetes.

Diabetes is serious, but you can manage it.  Nancy Heinrich gave us the following 10 tips that can help you take care of yourself and prevent or delay some of the serious problems diabetes can cause.

  1. Learn your Diabetes ABCs (A1c, Blood Pressure, Cholesterol-LDL).
  2. Know your numbers for your ABCs – actual and target – and take action to get to the targets.
  3. Know your BMI (body mass index) number – actual and target – and take action to get to the target.
  4. Learn how to read a food label (calories, serving size, grams of carbohydrates, fats).
  5. Cut way back on the “white” foods that are poor carbohydrate choices (white sugar, white flour, white potatoes).
  6. Increase your whole grains and dietary fiber – most Americans eat less than half the fiber they need. Dietary fiber is the SMART carbohydrate choice!
  7. Drink plenty of water (unless you have been told to limit your intake of water).
  8. Cut back on fruit juice – there’s no fiber in it.
  9. Follow the “Nancy rules” when buying breads and pastas: (1) 4 or more grams of dietary fiber per serving and (2) the first ingredient must include the word “whole”.
  10. Walk, walk, walk!

For more “plain language” facts about what everyone with diabetes should know but the American “health” care system was afraid to tell them because it is the truth, check out Nancy’s new little book, “Healthy Living with Diabetes: One Small Step at a Time” at

Nancy L. Heinrich, M.P.H., is an epidemiologist committed to bringing the truth and raising health literacy levels about what people struggling with diabetes and obesity need to know the most about – how healthier eating and increased physical activity can be the difference in the results they achieve. A portion of the proceeds from the sale of the “Healthy Living with Diabetes: One Small Step at a Time” book will be donated to build raised bed gardens for kids in the Boys and Girls Clubs of Indian River County, Florida.

3 Responses to "Top 10 tips to control diabetes"

Indeed great tips for diabetics to get confidence in life!

Appreciate for posting this blog post. I just want to let you know that I just check out your blog and I find it very interesting and helpful. I can not wait to read lots of your blog post.

I think the importance of healthy living with diabetes is so important. Exercise and healthy eating is key! My husband has diabetes and I can’t let people know enough that they have to change their lifestyles to stay okay.

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