2. HELPING DIABETICS FIND BETTER WAYS
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Before diabetes is present in people, it is almost always preceded by a situation called PRE
DIABETES. A situation where the blood glucose is higher than
normal, but not yet enough to be diagnosed as diabetes.
Pre Diabetes is itself a serious medical situation, though can still
be reversed by making changes in diet pattern and increasing
physical activity. To determine one's blood sugar a test called
Fasting Blood Glucose has to be conducted.
A value below 100mg/dl is generally accepted to be normal, while a value greater than
100mg/dl but less than 120mg/dl is not full diabetes yet, so it is regarded as Pre diabetes. An
individual with a pre diabetes blood glucose level need to take urgent steps to reduce his
blood glucose or risk life long diabetes.
It should be emphasized, however, that the genetic and racial factors predisposing to
diabetes are still beyond human comprehension and control. It makes common sense,
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therefore, to reduce all human controllable factors to the
barest minimum. Most of these factors have to do with
social occupational and diet habits.
The following tips can help reduce your diabetes risk:
* Reduce weight. Obesity seems to be the single most
significant factor in diabetes.
* Increase Physical Activity. It is an established fact that diabetes is more common among
people that lead a sedentary affluent lifestyle. Simple dynamic exercises like brisk walking
for 30-50mins daily or 3-5times weekly has been shown to be very helpful. Exercise reduces
bodyweight and fat, increases functionality of the heart, reduces the chances of diabetes
and also boosts emotions and healthy living.
* Cut down or cut out alcohol. Alcoholic intake of more than 2units per day has been shown
to adversely affect the body. Alcohol being an addictive drug makes it very difficult to
maintain a definite amount of intake for a long time. It is better therefore to strive to cut out
alcohol completely.
* Avoid Smoking. Stopping smoking will definitely reduce the
chances of several other ailments apart from diabetes.
* Lean good eating habits, such as;
* Cut down on fatty food and junks
* Eat more of fish and poultry (without the skin is better).
* Garlic reduces blood pressure cholesterol; add it to your
meal plan.
* Cut the number of eggs you take to 3- 4 weekly (better boiled than fried).
* Reduce salt intake to less than 5.8 grams daily.
* Eat more of vegetables and fibre rich food, especially fruits.
* Finally, constantly monitor your fasting blood glucose, as this is the only way to know
when you are getting into trouble.
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Controlling Diabetes with Diet and Exercise
1. Controlling Diabetes with Diet
The word "diet" has such negative connotations and at the
mere mention of it, many people recoil. At the mention of
the word, most people think it means that you won't be
able to eat anything you like, or anything delicious, or will
be starving and so forth.
When a diet for diabetes is talked about, it simply means a well thought out plan for eating.
In some cases, you may even be able to still eat some "bad" foods on occasion as long as you
are aware of how they will impact your diabetic eating plan and what adjustments you may
need to make when you eat these "bad" foods so that your blood sugar levels do not go
crazy and cause you problems.
In addition, creating a proper diabetes eating plan
will help you get a better understanding of how
various foods impact blood sugar levels which will
help you make the decision on which foods to
eliminate and which to include. Soft drinks, refined
grains, etc, have been shown to increase the risk of
developing type 2 diabetes and also increasing
inflammation in the body. Knowing this will help you
make the choice to eliminate soft drinks (regular and diet) and hopefully encourage you to
drink more water and to select complex carbs in placed of processed foods made from
refined grains.
It is important to remember that a healing diabetes diet will vary from one diabetic to
another. You have to find the diet that will work for you. Some diabetics may be able to eat
certain foods whereas another many have to eliminate that food. There isn't one diet that
will work in all cases. One may need to follow a low fat, high carbohydrate diet while
another may need to follow a low carbohydrate, high vegetable diet, etc. Find what works
for you.
THE COLD HARD TRUTH ABOUT DIABETES, WATCH VIDEO (CLICK HERE)
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While you may be confused about what to eat and what to
avoid, you should be prepared to experiment with various
recommended foods to see which ones raise your blood sugar
levels and which ones help to normalize it.
To find which foods are best for controlling blood sugar, you
need to monitor your blood sugar levels for a period of time
such as two to three weeks. Measure your blood glucose levels first thing in the morning,
after breakfast, after meals as well as snacks and also before you go to bed. Also measure
the sugar levels before and after physical activity.
Once you have an understanding of how your blood sugar levels are affected, you will then
be in a better position to create a diet plan that works for you and helps heal your body
naturally.
2. Controlling Diabetes with Exercise
The other aspect of controlling diabetes is exercise. It is
amazing how effective exercise can be against type 2 diabetes
especially. Moderate exercise performed consistently that
leads to modest weight loss has been shown to prevent insulin
resistance that can lead to pre-diabetes and type 2 diabetes.
Those who have diabetes also benefit from regular exercise as
exercise can not only help control blood glucose levels but can also help prevent serious
complications from diabetes.
Exercising regularly is one of the best ways to improve insulin sensitivity. Insulin resistance is
one of the main issues with the development of type 2 diabetes and results from the body
not recognizing the insulin that is produced by the
body which keeps glucose in the blood and not
removed from the blood and transferred to the cells
where it is needed for energy which ends up starving
the cells in the body.
By improving insulin sensitivity with the help of
exercise, this glucose will be removed from the blood
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by insulin and transferred to the cells and used more efficiently by the cells without any
issues which will help to manage blood glucose levels.
Exercise (and diet) is also the best way to control weight. Type 2 diabetes has reached
epidemic levels and the main culprit is obesity as it has been found that at least 80 percent
of type 2 diabetes patients and those with pre-diabetes have been found to be obese. It is
believed that obesity can lead to insulin resistance which increases the risk of developing
pre-diabetes and type II diabetes.
It is also important to monitor blood sugar levels before and after exercise. If you have type I
diabetes, you will need to make sure that you do not overly exert yourself to the point of
becoming hypoglycemic which is a state of low blood sugar. Low blood sugar can lead to
fatigue, dizziness, sweating, headaches, trembling and if severe, consciousness can be lost as
well as falling into a coma.
Those with type II diabetes though they have more
leeway with exercise, should still monitor their
blood sugar levels before and after exercise.
If you are on medication, you need to work with
your doctor to make the necessary adjustments to
your exercise regimen. In addition, diabetics who
deal with neuropathy need to ensure that the nerve
endings in the feet are protected. High impact running or jogging may not be advised in
cases of neuropathy.
Dehydration is another area for diabetics to be concerned about when exercising since
frequent urination is one of the symptoms of diabtes. High impact exercise can also affect
the capillaries in the eyes that have been weakened by diabetes. If you have eye problems
due to diabetes, make sure that the exercise selected will not make vision problems worse
or cause rapture which can occur especially if you use weights.
Talk to your doctor before beginning any exercise program and set realistic goals in order to
avoid too low or too high blood sugar levels as well as the other issues that exercise may
cause in people with diabetes. Start small and gradually build up.
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Exercise is an important component of diabetes management and many of its other benefits
include helping to lower blood pressure, raising good cholesterol (HDL) levels, strengthening
bones, toning the heart and other muscles, eliminating stress, weight loss, strengthening the
respiratory system, etc. Do it no matter how you feel. You will feel better and after you
finish you will fill like you can conquer the world including diabetes!
The Outlook is Bleak
Not taking a proactive approach to diabetes treatment will lead to kidney disease, heart
disease, blindness, high blood pressure, stroke, infections and wounds that are slow to heal
or never heal, limb amputation and even falling into a diabetic coma when severe.
Controlling diabetes with diet and exercise is one of the best ways to ensure that this is not
your future and present.
But you need not be afraid or feel powerless
because simple changes to your lifestyle can
produce amazing results and you will be able
to live a long and productive life even if you
have the more serious type 1 diabetes which
is preventable or not curable.
Controlling diabetes with diet and exercise is
something that every diabetic is tasked with because the alternative is bleak. Diet and
exercise allow you to lessen the effects of diabetes on your body and life and help you thrive
even with this diagnosis. In the case of type 2 exercise, diabetes and diet may even allow
you to reverse this type of diabetes.
URGENT DIABETES HEALTH BULLETIN FROM THE DOCTORS
AT THE INTERNATIONAL COUNCIL FOR TRUTH IN
MEDICINE, WATCH VIDEO (CLICK HERE)
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Latest Diabetic news, 2016
New diabetes drug cuts cost by 80%: Read more...
Skinny people get type 2 diabetes too: Read more...
Study unravels link between surgery, diabetes remission: Read more...
Is Personalized Diabetes Care Better for Women vs Men?: Read more...
Johnson & Johnson, ViaCyte Testing Possible Diabetes Cure Read more...
Maternal Prepregnancy Obesity, Diabetes Linked to Autism Read more...
Sleepless nights might raise women's type 2 diabetes risk Read more...
Scientists Make Breakthrough in Controlling Type 1 Diabetes Read more...
One in three mentally ill patients with diabetes can be saved Read more...
Some sources:
Diabetes Research Center, University Clinical Investigators Inc.
National Instiute of Diabetes and Digestive and Kidney Diseases
Diabetes Research Center, University of Washington
