Get Started with Becoming Healthier

One of the most important steps you can take to improve your health is enhancing your nutrition. Eating better isn’t just about weight loss—it’s about giving your body what it needs to thrive. If you are managing chronic diseases like diabetes, high blood pressure, or high cholesterol, nutrition becomes even more critical.

I often hear from patients who tell me, “I can’t change the way I eat.” Yes, change can be challenging, but the reality is your current eating habits significantly contribute to your health conditions. Small, gradual changes can make a huge difference. Let’s get started with realistic, manageable steps.

Step 1: Cut Down on Sugary Drinks and Salt

Start by reducing sugary beverages like soda and fruit juices—even those labeled “no sugar added” or “zero sugar.” Sugar significantly contributes to inflammation, weight gain, and blood sugar spikes, all of which negatively impact chronic disease management.

Begin by replacing one soda a day with water, gradually reducing until you completely eliminate it.
Cut back on fruit juices, opting instead for water flavored naturally with lemon or berries.

Reducing simple sugars, like cookies, ice cream, and cakes, is another essential step. Check ingredient labels for hidden sugars.

Lowering salt intake is also crucial, as excess salt can raise blood pressure and increase your risk of heart disease, stroke, and kidney issues.

Step 2: Add More Vegetables and Plant-Based Proteins

Incorporate more non-starchy vegetables into your meals. These nutrient-rich veggies help control blood sugar and support overall health.

Reduce red meat consumption to no more than twice per week. Red meat contains high levels of saturated fats and cholesterol, which are strongly linked to heart disease. Chicken, turkey, and fish are healthier but aim to replace animal proteins with plant-based sources like beans, lentils, and tofu when possible.

Choose whole foods over processed “white foods,” such as white bread, white rice, and regular pasta. These refined foods can spike blood sugar and lack essential nutrients and fiber.

Step 3: Choose Whole Grains and Increase Fiber

Switch to whole grains or multigrain options. Brown rice, whole wheat bread, and whole-grain pasta provide nutrients and fiber that stabilize blood sugar and improve digestion.

Aim for 25-30 grams of fiber daily. Fiber not only supports digestion but also reduces cholesterol levels and improves blood sugar control, which is especially beneficial for those with diabetes.

Step 4: Mindful Eating and Portion Control

Eating mindfully means paying attention to your food, eating slowly, and recognizing when you’re full. Avoid eating in front of screens and instead focus on your meal.

Serve meals and snacks in smaller dishes to avoid overeating.
If you have cravings, allow yourself a small portion to prevent binge eating later. Over time, reducing sugars, salts, and fats will reset your taste preferences, making healthier foods more enjoyable.

Step 5: Increase Physical Activity

Inactivity is linked to increased chronic disease risk. Even small amounts of movement throughout the day can significantly improve health outcomes.

Stand up and move around for at least 6 minutes every 30 minutes of sitting.
Track your steps using your smartphone or a pedometer and slowly increase your daily goals.
Engage in enjoyable activities like Zumba, walking, tennis, or dancing.

Special Advice for Women Over 40

For Women with Diabetes:

Maintain consistent carbohydrate intake and balance meals with healthy fats and proteins.
Regularly monitor your blood glucose levels to understand how different foods affect you.
Stay active to naturally lower blood sugar levels and reduce insulin resistance.

For Women Over 40 with Diabetes:

Hormonal changes can complicate diabetes management, making healthy eating and regular activity even more essential.
Prioritize nutrient-dense foods rich in antioxidants to reduce inflammation and support hormonal balance.

Women in Menopause:

Menopause can cause weight gain, mood swings, and hot flashes. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can alleviate these symptoms.
Incorporate foods high in calcium and vitamin D to protect bone health.

Women Over 40 with Diabetes and Perimenopause:

Balancing blood sugar becomes more challenging due to hormonal fluctuations. A lower carbohydrate, fiber-rich diet can help stabilize these fluctuations.
Regular exercise can ease symptoms of perimenopause and improve insulin sensitivity, aiding in diabetes control.

Final Thoughts

Start small—choose one or two changes and commit for at least 21 days. Adjust these new habits to fit your daily life and try to maintain them for three months. Each step forward counts toward better health and longevity.

If you smoke, quitting should be your top priority. Quitting significantly reduces the risk of heart disease, stroke, and other health complications. It typically takes multiple attempts, so don’t be discouraged—every attempt brings you closer to success.

Please join me on the journey to healthier living. Together, we can enhance our well-being, look better, feel energized, and reduce the risk of chronic illness.

Get Started with Becoming Healthier