Do you or a family 
member have diabetes? Is this a new diagnosis   and you are feeling lost in knowing what changes 
you need to make to your life. Or are you just   sick of taking medications and want to know 
what you can do to try and get off of them.   If so, then this video is for you. Keep 
watching because we are going to go over the   most important steps that you need to start 
doing today to beat this deadly disease.
   Hi, I m Dr.

Erik Richardson a board 
certified Family Practice physician.   I d like to welcome you to FamilyMed, a channel 
that focuses giving you practical and accurate   medical information to help you and your family. 
If you think this would be something that is   helpful to you make sure you subscribe, hit that 
notification button and follow along with us.
   This is the third video in our series on diabetes. 
In our last video we discussed all the reasons   that you need to be to take diabetes serious and 
how it can impact your health and life. In today   s video though we are going to start talking about 
the ways that you can take charge of this disease   and not allow it to control you and avoid all 
those complications that we discussed before.
   We are principally going to be focusing our 
discussion for those who have type 2 diabetes.   Certainly the principles that we will discuss 
apply to those with type 1, but its always good   to review any changes to your treatment with 
your own doctor.

When we talk about how to   treat type 2 diabetes, it s important to remember 
and review what is happening in this disease. The   main problem that happens in type 2 diabetes 
is that your body becomes resistant to insulin.   Insulin is the hormone that is produced by your 
pancreas that helps bring glucose from the blood   into the different cells in the body to use it as 
fuel. In a normal body, you eat a carbohydrate,   your body digests it and turns it into glucose, 
which is then absorbed into the blood stream.   Your body then senses that blood sugars elevate 
and releases insulin to bring that down.

That   same process is happening in diabetes however, 
your body has become resistant to the effects   of insulin. You are still producing it, but it 
just doesn t work as well.
Our treatments then,   are going to center around overcoming this insulin 
resistance. We have a lot of tools that we use to   treat diabetes, and oftentimes medication is 
one of those tools however in this video we   are not going to focus on that because we want 
you to start focusing on the things that you can   change that are going to make the biggest long 
term difference. Medication is often necessary   but most people if they would just take serious 
the things that were going to talk about today   can either avoid or minimize how much they would 
need to take.
So let s talk about how you can   start doing that.
The first thing that you need 
to start to incorporate in your life is exercise.   Exercise has been shown to play a significant 
role in being able to help control diabetes.   It does this for a few reasons. The most important 
of which are it is of course helpful in losing   weight. Fat cells play an important role in 
contributing to you being insulin resistant so   the more we can work on decreasing our weight we 
are going to see improvement.

Exercise itself also   has a significant impact on how your body is able 
to utilize insulin. The mere act of exercising can   decrease your bodies insulin resistance and that 
effect can last most of the day. Most studies have   shown that exercising about 150 min a week or 30 
minutes a day at least 5 days a week and play a   huge role in being able to control your diabetes. 
And it doesn t have to be an extremely vigorous   routine either. A good brisk walk for many 
can be sufficient. So get out and get started   on a good walk every day and see what kind of 
difference it can make. I will warn you though,   if you have not been very active, before you do 
more than a walk for exercise, it s always good to   visit with your doctor and get a good physical 
before undertaking anything more strenuous.
   So the next step that you need to start focusing 
on is your diet.

This is probably the hardest one   because it is going to require changing habits 
that you have been living with probably most of   your life. This is going to be the most important 
thing you can do though, because for most,   this is probably one of the main reasons that you 
ve developed diabetes. But the good news is, that   by taking this part serious and making some good 
changes you can oftentimes avoid having to take   a lot of medications or maybe none at all.
we talk about what to eat, we need to remember one   of the big reasons we are in this mess and that s 
the insulin resistance that you have. As we pick   our foods we need to avoid those things that are 
going to cause a rapid rise in your blood sugar.
   The most obvious culprits with this are going 
to be your foods, drinks and deserts that are   full of sugar. This is white sugar, brown 
sugar, corn sugar, syrups and on and on.   These types of sweeteners take little 
to no time for your body to digest   and are quickly converted to glucose raising your 
blood sugars.

They are probably the worst for you,   but also the most obvious so hopefully you ve 
already started to think about getting rid of.
   After reviewing this, one of the most common 
questions I get is whether they can have   artificial sweetners like Saccharin and Aspartame? 
The short answer to this is no, they really aren   t ok. This is a longer discussion that we won t 
get into today, but your artificial sugars through   other means will still raise your blood sugar and 
have been shown to contribute to weight gain.

   So if you are going to reach for a sweetner, 
focusing on sweetners such as Stevia, Monk fruit,   coconut palm sugar, date sugar and sugar alcohols 
such as erythritol or xylitol tend to be a better   option.
So the next tier of foods that you need 
to start to avoid are the refined carbohydrates.   These are foods that are principally 
made up of white flour or white rice.   These are going to be your breads, your pasta 
s and other baked goods and cereals that are   a common part of our western diet. The reason 
why white flour or rice are a problem is because   strip the fiber and other nutrients from the 
kernels just leaving the white pulp. This is pure   carbohydrate that is digested and absorbed just 
like as if it were a sugar.

It causes a rapid rise   in your blood sugar and makes it difficult for 
your body to deal with it.
So foods you want to   stay away from are going to be your white breads, 
bagels, muffins, pastas, tortillas, cereals,   white rice, pretzels and crackers. Anything with 
white flour or added sugars you need to avid.   Instead reach for whole grain versions of 
these things. But even with whole grains,   you still need to keep your portions lower 
because they will affect your sugars.

   Other foods that can cause you problems are things 
like potatoes, corn, sweetened yogurt and beer.
   Now what about fruit? Fruit in an of itself 
is very healthy but you do need to be cautious   because it still can increase your sugars. If you 
are going to have some, keep it in moderation,   make sure you eat the whole fruit and not juice. 
Out of all of them Berries tend to be the types   of fruit that will affect your sugars the least. 
Remember keep things in moderation and monitor how   it affects your blood sugar.

In the end though, 
I would still rather you reach for an apple to   satisfy that sweet tooth than a candy bar.
Now we ve gone over a lot of the foods that you   shouldn t be eating but It s important to know 
that there are a lot of good foods that you are   going to be able to eat and a lot of fantastic 
recipes out there that you are going to love.
   When you go looking for what is good for you 
to have, focus on recipes that are full of   vegetables, legumes such as beans and peas, 
whole grains, nuts, healthy lean sources of   protein like fish, chicken and lean cuts of meat. 
Reach for good sources of fat like avocados,   canola and olive oils.

With all of these foods 
you can really make some delicious meals.
   A good easy approach is to use, is what we 
call the plate method. The American Diabetic   Association recommends filling half of your 
plate with nonstarchy vegetables such as spinach,   carrots, broccoli or tomatoes. A quarter of 
your plate should have proteins like tuna,   lean pork or chicken and the last quarter unless 
you are really trying to go very low carb,   you can fill with a whole grain item such as 
brown rice or a starchy vegetable like green peas.   Throwing in good fats like your nuts and 
avocados as part of that can also make for   a delicious meal.
It s important, that as you 
decide on what you will be eating in the day,   to monitor how many carbohydrates you are 
eating. There are varying recommendations   out there for how many carbohydrates you should 
be eating as a diabetic.

A good goal, if you are   really trying to control this and minimize 
how many medications you would need to take,   is to keep your diet to under 100g of 
carbohydrates a day. If you want to have   a bigger impact the try to reach for around 50 a 
day. That isn t very many. Studies have shown that   keeping your carb intake to at least under 20% of 
your diet has been linked to better weight loss,   fewer medications and ultimately better control 
of your diabetes. I would suggest visiting with   your doctor or nutritionist on what they recommend 
for you.
We ve focused most of our time so far   on diet because that s frankly the most important 
part of all of this. Beyond that though, there are   some other important things that you should focus 
on. One that we don t think about as much, but is   really important, is managing your stress. One 
of the bodies reactions to stress is to tell   your liver to release more sugar. So focusing 
on ways to eliminate stress from your life   and finding appropriate ways to relax are 
going to be really important in treating this.
   The final recommendation is quite obvious but 
if you smoke, it s time to stop.

Adding smoking   to diabetes is going to dramatically increase 
your risk for developing all the complications   that come with diabetes. Now is the time to make 
the commitment to get away from them. If you are   struggling to do so then talk with your doctor 
on options that they can help you with.
It may   feel overwhealming thinking of all the things that 
you need to change to take charge of your health   again.

And to be fair, it is. You need to sit back 
though and take a deep breath and realize that you   don t need to do this alone. Work with your 
doctor, a good nutritionist, your family,   friends or even online support groups. There is 
a lot of support and help out there. There are   a lot of medications out there that we can and may 
have to use along the way but frankly most of them   are expensive.

The more that you can do in 
implementing these changes in your life and making   them permanent, the better off you are going to 
do. You are going to feel better, look better   and you will gain a new confidence that you can 
take charge of your health and beat this disease   that is working really hard in beating you.
I know 
you can do it, so don t give up!
Ok, so that s a   brief overview of the changes that you need to 
focus on to control this.

Hopefully you ve been   learning a lot through this series on diabetes. 
In upcoming videos we are going to be discussing   some of the other important things that you need 
to be doing with your doctor to prevent or catch   early any complications that can come because of 
your diabetes, as well as, what are some of the   common medications that can be used when you need 
that extra help.

So you don t miss out on these,   make sure you hit that subscribe and notification 
buttons right now. When I get them done, I ll put   links to these to the side so you can learn more 
about beating this disease.
Well, that s all we   have today, thanks so much for joining us here at 
FamilyMed and we ll see you in the next video..



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