Guest Post by Patricia Harris – Avoid and Manage diabetes

If You Don’t Defend against Diabetes Now, You’ll Hate Your self Later

Diabetes type 2 is among the most common form of diabetes. Millions of Americans seem to be identified as having type 2 diabetes,and much more are unaware they may be at high risk. Some groups have a relatively higher risk for developing diabetes type 2 than others.

Diabetes type 2 is more common in African Americans, Latinos, Indigenous Americans, and Asian Americans, Native Hawaiians along with Pacific Islanders, along with the aged population.

In diabetes type 2, either one’s body won’t produce enough insulin or the cells ignore the insulin. Insulin is critical for your body to be able to use glucose for energy. Once you eat food, the entire body breaks down all the sugars and starches into glucose,that is the fundamental fuel for any cells in your body. Insulin takes the sugar from your blood in the cells. When glucose increases inside the blood instead of going into cells, it can result in diabetes complications.

You could have the capability to improve and protect your present health. With proper nutrition and exercise and by making good life style choices (like not smoking), you may feel better, stronger, and healthier, and can lower your risk of diseases such as cancer, diabetes, coronary disease and cerebrovascular accident.

What is a Healthy Weight?

There’s a great way to see if your current weight puts you in danger of developing serious diseases. Go to http://www.diabetes.org/bmi and consider the Body Mass Index (BMI) test. The outcomes will let you decide if you need to be concerned about your weight.

The Better You Eat, The Better You experience

Below are a few basic guidelines to aid you and your family make healthier food decisions.

* Eat numerous vegetables and fruit.

* Choose wholemeal foods over processed grain products.

* Try brown rice as an alternative to white. Substitute wheat grains bread for white.

* Eat fish 2 – three times weekly.

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

* Remove the skin from poultry and turkey.

* Eat low fat dairy

* Drink water and low calories non-carbonated beverages.

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

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

* Seek out baked chips and reduced calorie snacks. Or have some fruit instead.

* Be careful about your portion sizes. Even an excess of “healthy” food might cause extra weight.

Tips:

* Compare labels of similar foods, then pick the one with smaller amounts of saturated fats, cholesterol and sodium.

* Adults should eat below 2400 mg. of sodium a day. In case you have high blood pressure, you must target even less.

* Try adding herbs and spices in your cooking to replace salt for enhancing flavor.

A bit of Workout Goes further

Anything that gets you up and moving is wonderful for you. Some tips about what it could do:

* Lower your risk of developing diabetes type 2

* Lower your risk of cardiovascular disease and stroke Lower hypertension and cholesterol

* Reduce blood glucose (sugar) levels if you have diabetes, which could lessen your risk of developing diabetes-related complications

* Alleviate anxiety

* Help you to reduce weight

* Give you more energy

* Make it easier to sleep better

* Build stronger bones and muscle mass

You don’t need to visit a gym, play sports or use fancy equipment.

Certainly, it’s best to speak with a family doctor before beginning any exercise program.

When you have Diabetes.

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

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

Being active also helps you lower your blood glucose. In case you increase your level of physical activity, you might be able to take less insulin or diabetes pills. For anyone who is very inactive, have heart disease or even a history of foot ulcers, consult your doctor about safe exercise to suit your needs.

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 understand how your blood glucose responds to workout. Bring a snack if you will be active for a few hour.

About me -Patricia Harris writes for the diabetic weekly menu blog, her personal hobby website aimed at ideas to eat healthy in order to avoid and manage diabetes.

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