5 Things You Should Know To Prevent Diabetes
Diabetes, also known as diabetes mellitus by some doctors, is a group of metabolic diseases in which the person has high blood sugar, either because the cells in the body do not respond well to insulin, or because of inadequate insulin production, or both cases. Patients that have high blood sugar will experience frequent urination which is called polyuria, they will become thirsty at an increased rate which is called polydipsia and also hungry most of the times which is called polyphagia.
High Blood Sugar is a long-term medical condition that causes high level of blood sugar. It was estimated in 2013 that over 382 million people all around the world had diabetes. Type 1 Diabetes is when your body doesn’t produce insulin. Reports have it that approximately 10% of all cases of diabetes are type 1 diabetes. And Type 2 Diabetes is when your body does not produce enough insulin for it to function properly. Approximately 90% of all cases of diabetes worldwide are of this type. Gestational Diabetes is that kind of High blood sugar that affects females when they are pregnant.
Diabetes has many symptoms and most of them are frequent urination, increased rate of hunger and thirst, unusual weight loss, weight gain, high level of fatigue, male sexual dysfunction, cuts and bruises that refuses to heal, feeling of numbness and tingling in your hands and feet. If your own case is Type 1 and you follow a healthy diet plan, do sufficient exercise. And take shots of insulin, you can live a normal life. And if your case is Type 2 diabetes you need to eat healthily, be physically active, and always test your blood sugar level. You may also need to take several oral medications or maybe insulin to control the level of your blood glucose.
It is very crucial that you monitor your cholesterol levels and blood pressure regularly because there is high risk of cardiovascular disease for patients with high blood sugar level. Also, if you are a diabetic you also stop smoking as this might have a serious effect on your cardiovascular health. Both hypoglycemia (low blood glucose) and Hyperglycemia (high blood glucose) can have a bad effect on the patients. It is never too late to start changing your lifestyle as this could a big step for you towards preventing high blood sugar level.
Type 2 diabetes is the most common type of disease and preventing this is a big deal. It is very important if you’re at increased risk of this like been overweight. Or you have a family history of high blood sugar to make preventing diabetes a priority.
Preventing diabetes is never too late and it is as important as eating healthy foods, becoming more active physically and losing a few pounds. Making some lifestyle changes now can help you prevent the serious health complications of diabetes like kidney, nerve and heart damage. Listed below are 5 things you need to know from the American Diabetes Association to prevent diabetes.
1: Be Physically Active
Many benefits comes with regular physical activity. More exercise can help you lose some weight, lower your blood glucose. And also boost how sensitive you are to insulin. Thus because your sensitivity to insulin helps to keep your blood sugar within a normal level. Several researches have shown that resistance training and aerobic exercise. However can help you in controlling blood sugar. You can get both from a fitness program which can be of great benefit to you.
2: Eat more fiber
It is tough and at the same time rough and it may help you reduce your risk of diabetes by increasing your blood sugar control, promote weight loss, and lower your risk of heart disease.
Foods that are high in fiber include various fruits, vegetables, nuts and seeds and many more.
3: Choose whole grains
Ensure to make at least half your grains whole grains because whole grains can help maintain blood sugar levels and reduce your risk of diabetes. There are many ready to eat home grains like various breads, cereals and pasta products. Check for the word “whole” on the pack and among the items in the ingredient list.
4: Lose some weight
If you are obese or overweight, diabetes prevention sometimes may depend on weight loss. It will surprise you how much loosing every pound can improve your health. Exercising regularly will reduce your risk of developing diabetes by almost 60%.
5: Skip fad diets and make better healthy choices
The glycemic index diet or other fad diets can help you in losing some weight at first. But their long-term effects and how effective they are at preventing diabetes is not known. You may be giving up essential nutrients by strictly limiting or excluding a certain food group. The best thing to do is to think of variety and also portion control. Thus as part of an overall healthy diet plan.
Always ask your doctor if diabetes testing is appropriate for you when you are older than age 45 and you have a normal weight. The American Diabetes Association recommends you do blood glucose screening if you are 45years old or older and overweight and if you are younger than 45 and obese or overweight with certain additional risk factors for type 2 diabetes like a sedentary lifestyle or a family history of the disease.
If you have any concern about diabetes prevention, feel free to share it with your doctor. Your doctor will definitely commend on your efforts to keep diabetes at bay. And also offer some additional suggestions based on your medical history and maybe some other factors.