PREVENTION OF DIABETES – SOME TIPS FOR TAKING CONTROL!!!
If you have a family history or other risk factors for diabetes or if you have been diagnosed with prediabetes, there are a number of healthy living tips you can follow to prevent or delay the onset of diabetes. If you have already been diagnosed with diabetes, these same tips can slow the progression of the disease.
When you eat, most digestible carbohydrates are converted into glucose and rapidly absorbed into the bloodstream. Any rise in blood sugar signals the pancreas to make and release insulin. This hormone instructs cells to sponge up glucose. Without it, glucose floats around the bloodstream, unable to slip inside the cells that need it. Diabetes occurs when the body can’t make enough insulin or can’t properly use the insulin it makes.
Diabetes is a serious condition that can be successful managed with medications and diet. Complications from diabetes include: low blood sugar, high blood sugar, skin problems, eye problems, neuropathy, feet problems, kidney disease, stomach or intestinal problems, and mental issues.
Changing your lifestyle could be a big step toward diabetes prevention and it’s never too late to start. Consider these tips.
Control Your Weight – Excess weight is the single most important cause of diabetes. Being overweight increases the chances of developing diabetes seven fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. Losing weight can help if your weight is above the healthy-weight range. Losing 7 to 10 percent of your current weight can cut your chances of developing diabetes in half.
Go for whole grains – It’s not clear why, but whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and cereals. Look for the word “whole” on the package and among the first few items in the ingredient list.
Skip fad diets and just make healthier choices – Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first. But their effectiveness at preventing diabetes isn’t known, nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, make variety and portion control part of your healthy-eating plan.
Get Moving – Inactivity promotes of diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells.
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