Can I Prevent Type 2 Diabetes?

May 19, 2010 No Comments

Type 2 diabetes is a very common form of diabetes. Lots of Americans had been diagnosed with diabetes type 2, and others are unconscious they may be at high risk. Some groups have a higher risk for developing type 2 diabetes than others.

Diabetes type 2 is more common in African Americans, Latinos, Native Americans, and Asian Americans, Native Hawaiians along with other Pacific Islanders, in addition to aged people.

In diabetes type 2, either one’s body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary to the body to use glucose for energy. Whenever you eat food, our body breaks down the sugars and starches into glucose, that is certainly the fundamental fuel for the cells in your body. Insulin takes the sugar from blood in to the cells. When glucose generates in your blood rather than going into cells, it can result in diabetes complications.

You have the ability to increase and protect your well being. With proper nutrition and physical activity and also making good way of life choices (like not smoking), you’ll be able to feel better, stronger, and healthier, and will reduce your risk of diseases like cancer, diabetes, heart problems and cerebrovascular accident.

Maintain a Healthy Weight

There’s a great way to discover if your current weight puts you in danger of developing serious diseases. Check out www.diabetes.org/bmi and take the Body Mass Index (BMI) test. The final results will help you decide if you need to be concerned about your weight.

The More knowledge you have about diabetes – The Better you will Feel in control.

Here are some basic guidelines that can help you and your family make healthier food decisions>

Eat lots of vegatables and fruits.

Choose whole fiber foods over processed grain products.

Try brown rice instead of white. Substitute brown bread bread for white.

Eat fish 2 or 3 times a week.

Select leaner cuts of meat like those that end in “loin.”

Remove the skin from chicken and turkey.

Eat low fat dairy

Drink water and low calories non-carbonated liquids.

Use liquid oils for cooking as an alternative to solid fats.

Minimize too-high calorie junk food like chips, cookies, cakes, and regular frozen goodies.

Find baked chips and reduced calorie snacks. Or have a bit of fruit instead.

Watch your portion sizes. Even an excessive amount of “healthy” food can cause an increase in weight.

Tips:

Compare labels of similar foods, then pick the one with smaller amounts of saturated fats, cholesterol and sodium.
Adults should consume below 2400 mg. of sodium per day. If you have high blood pressure, you need to target even less.
Try adding spices and herbs in your cooking to substitute for salt for enhancing flavour.

A bit of Exercise Goes a long way

Something that gets you up and moving is good for you. Some tips about what it can do:

Decrease your risk of developing diabetes type 2 symptoms
Decrease your risk of heart problems and stroke Lower blood pressure and cholesterol
Reduce blood glucose (sugar) levels if you have diabetes, that may lessen your risk of developing diabetes-related complications
Relieve tension * Make it easier to slim down
Provide you with more energy
Make it easier to sleep better
Build stronger bones and muscle mass

You do not need to go to a gym, play sports or use fancy equipment.

Of course, it’s best to speak to your medical professional before starting any exercise routine.

If you already have Diabetes:

Eating healthy and staying active are more important in case you have diabetes.

Well-balanced meals may help keep your glucose (sugar) level as nearly normal as possible.

Being active likewise helps you lower your blood glucose. In case you increase your physical activity levels, you could probably take less insulin or diabetes pills. If you’re very inactive, have heart disease or simply a history of foot ulcers, consult your doctor about safe exercise available for you.

Check your blood glucose before exercising. If it’s under 100 mg/dl, eat some fruit, crackers or have a glass of milk or juice.

Check it again after exercising to know how your blood glucose responds to workout. Bring a snack if you’ll be active for a few hour.

About The Author – Patricia Harris writes for the diabetic weekly menu blog , a personal hobby website devoted to guidelines to eat healthy to prevent and manage diabetes.

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