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Start:Jan 20, 2021
Goal: this Productive Trail will increase the confidence about the goal to control symptoms of a your medical condition.
Turn a medical diagnosis for a chronic condition into a catalyst for adding more passion to your life.
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Okay, so your doctor told you the big news. You are diabetic. For the purposes of this session, we're referring only to type 2 diabetes.
Diabetic?! What on earth does this mean, and what do you do about it?
It means that your blood glucose level - also called blood sugar level - was too high, putting strain on important organs in your body. They're shouting for you to back off the sugar.
* A normal blood glucose level is lower than 140 mg/dL (7.8 mmol/L).
* A blood glucose level between 140 mg/dL and 199 mg/dL (7.8 and 11 mmol/L) is considered impaired glucose tolerance, or prediabetes.
* A blood glucose level of 200 mg/dL (11.1 mmol/L) or higher may indicate diabetes.
For starters, do you take this diagnosis seriously?
If you answered, "yes", then you're correct. This is an issue to be taken very seriously.
If you answered, "no", then please stay with us and see if we can convince you that you can actually enjoy working to mitigate the effects of a very serious, chronic illness.
Are you interested in proceeding?
We'll start with the symptoms, but then we're going to get quickly into the one or two things you can do NOW to lower your blood glucose levels AND have FUN doing it!
The Mayo Clinic has this to say:
Signs and symptoms of type 2 diabetes often develop slowly. In fact, you can have type 2 diabetes for years and not know it.
Here's what to look for:
* Increased thirst and frequent urination
* Increased hunger
* Weight loss
* Blurred vision
* Slow-healing sores or frequent infections
* Patches of dark, velvety skin in the folds and creases of the body, usually in the armpits and neck.
Which of these symptoms do you experience? You may list them in the space provided.
Over time complications may develop that make it paramount to start now to bring your blood sugar level within normal limits:
* Heart and blood vessel disease
* Nerve damage (neuropathy)
* Damage to the nerves that control digestion can cause problems with nausea, vomiting, diarrhea or constipation
* For men, erectile dysfunction may be an issue
* Kidney damage (nephropathy)
* Eye damage, potentially leading to blindness. Diabetes also increases the risk of other serious vision conditions, such as cataracts and glaucoma.
* Foot damage. Left untreated, cuts and blisters can become serious infections, which may heal poorly. Severe damage might require toe, foot or leg amputation.
* Hearing impairment. Hearing problems are more common in people with diabetes.
* Skin conditions
* Alzheimer's disease - unclear connection but has been linked in some studies
Were you aware of these complications?
Medicine is a vital part of your regimen.
Were you prescribed medication?
If so, what was it?
How often are you supposed to take it and at what dose and did you take it today?
Do you follow the doctor's orders regarding your diabetic prescriptions?
If not, why not?
If the answer is no, please call the doctor's office now to ask for time to discuss your drug regimen and what is working or not working or is simply too confusing. Side effects may also be an issue. Be sure to discuss them, too.
If the doctor is not available in the next few days, please see your pharmacist for a free consultation.
Will you take these recommendations to see your doctor and/or pharmacist?
Now let's talk about another part of the blood sugar plan. Diet and exercise are important aspects of your health.
You already knew that, huh?
Let's start with our favorite. Food. We love it. We love to eat it and we love to celebrate with it and we love to pacify our stress with it.
But some foods are just not our friends. They sabotage us, which is why we now have this diabetic condition that we have to take very seriously. Ugh!
So...how to make diet changes enjoyable.
Go to the video icon to watch Carelton Rivers, RD LD. She will explain this new diagnosis and generate some ideas that don't make you want run to the fridge in sheer panic and rebellion.
Tell us what you thought of the video when you have finished. Wipe that crumb off your mouth while you're at it.
We don't want to turn your kitchen or your nerves upside down.
Let's begin by listing the foods you love and WILL NOT give up in the space provided.
How confident are you that you can limit the foods you won't give up entirely?
Let's add some re-enforcement to your sense of confidence - or lack of it.
Begin by listing the foods that you can easily limit their portion and frequency. Include beverages such as sugary drinks and alcohol.
Make sure to add foods you've limited today.
Star this step:
Think of replacement food that you genuinely enjoy.
List the replacement food you chose to eat today.
They could include:
* Leafy green vegetables (broccoli, kale, spinach, etc.)
* Carrots, tomatoes, peppers and an occasional avocado
* Soy burgers
* Blueberries, strawberries, raspberries, etc.
* A handful of walnuts or almonds each day
* Lean meat like turkey or chicken
* Fish such as salmon
* Beans and other legumes
* Refrigerate sliced carrots or apples in baggies for quick snacks that reduce cravings
Keep going with this. You know which food is good for you. If not, stop right now and call your doctor to refer you to a nutritionist or dietician. Return when you've finished the call.
If you decide to talk to a nutritionist or dietician, make sure you find one you really respect and get along with. This generates a "feel good" attitude that makes you want to keep going.
How about water consumption? You know water is your friend, right?
So...be friends. Will you commit to drinking 64 oz. of water a day - more if the weather is hot and/or humid?
16 of those ounces should be consumed before noon.
Will you commit to the 64 oz each day with 2 glasses of H2O before noon?
Here's a step you can do every day to increase your success:
List what you had for breakfast, lunch and dinner, including any snacks and beverages during the day. Don't forget to include how much water you drank.
Let's push a bit more.
You're smart. You know what we mean.
If you can't see the bottom of your plate, you're eating way too much.
Visualize the size of your stomach. Forget that. Get an image of a normal human stomach in your mind. A normal, adult tummy is about 10 inches by 4 inches when fully stretched. Get a measuring tape.
How much food and drink are you putting into that organ each day? It holds about 1 liter. Find something in your kitchen that equals 1 liter.
How much are you willing to reduce your meal portions in order to give your tummy and pancreas the break they are telling you they have to have in order to survive?
Exercise. Seriously, you're going to have to move that heinie if you want to get tiny.
Write two or three types of strenuous, physical activity that you would enjoy doing a total of four times a week for 30 minutes each time.
Make sure to list the exercise you did today and the length of time you did it.
Here's a game changer that has been shown to make a difference:
Would you commit to walking for 30 minutes a day immediately after one of your meals?
That could also mean walking more during the day to do errands, grocery shopping, parking farther away from your destination, climbing stairs, etc.
OR you could ride a bike a few times a week before breakfast, after lunch or dinner.
Your goal is to do at least one of these four times a week for 30 minutes each.
Have you done any of these activities today?
Will you add a new activity to your week in order to get your mind off food and onto something that inspires you and others?
* Hospital, hospice or long-term care visitation
* Babysitting for a single mom or dad in your neighborhood
* Mentor a youth in your area
* Take time to talk to a young person each afternoon or evening whose parents are divorced or widowed
* Hold babies in the NICU to give a nurse a break
* Organize a bridge game for widows or the elderly
* Go to the park and chat with someone who needs a friendly conversation and a warm smile
* Help out at a small business if you have the time
* Check into local nonprofits to see if they could use your expertise
Do any of these resonate? If so, list the ones you like in the space provided.
If not, think about what you could do that would genuinely excite you.
Did you participate today in an activity that inspired you? If so, describe it.
Now, will you call or visit a friend and ask your buddy to hold you accountable for the changes in diet, exercise and activity that you decided upon?
Your best bet for success is to reschedule the Pre-Diabetic steps and do them every day, posting to the Behavior Rx community or team for encouragement.
Will you reschedule it and commit to doing it every day?
How helpful were these suggestions?
If you said fairly good or worse, please make sure you post to the publisher's journal at the bottom of the page with your response, so we can offer something that helps you more.
You're also welcome to join our Behavior Rx team and/or the nationwide community of people doing these steps together toward a shared goal.
Simply include your email and locale in the last open box on the page, and we'll send you an invite through navitent.com to join. Click the link and you're in.
Thanks! And all the best to you in this new adventure!
Navitent Name: Type 2 Diabetes - Turn It Around
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