Thank you to Patricia Harris from the diabetic diet plan blog for this article
If You Don't Prevent Type two diabetes Now, You'll Hate Yourself Later
Diabetes type 2 is the most common form of diabetes. Millions of Americans appears to have been told they have diabetes type 2 symptoms, and others are unsuspecting they may be at high risk. Some groups have a very higher risk for developing type 2 diabetes than others.
Diabetes type 2 is much more common in African Americans, Latinos, Indigenous Americans, and Asian Americans, Native Hawaiians together with other Pacific Islanders, in addition to aged people.
In diabetes type 2, either our body isn't going to produce enough insulin or the cells ignore the insulin. Insulin is essential for the body to be able to use glucose for energy. Any time you eat food, the body breaks down all the sugars and starches into glucose,
which is the essential fuel for your cells in your body. Insulin takes the sugar from blood in the cells. When glucose builds up inside the blood rather then going into cells, it can result in diabetes complications.
You have the power to enhance and protect your health. With proper nutrition and exercising and by making good life style choices (like not smoking), it is possible to feel better, stronger, and healthier, and can reduce your risk of diseases like the cancer, diabetes, heart disease and stroke.
What is Healthy Weight?
There's a good way to understand if your current weight puts you at risk for developing serious diseases. Look at http://www.diabetes.org/bmi and consider the Body Mass Index (BMI) test. The results will let you decide if you need to stress about your weight.
The Better You consume, The Better You are. Here are some basic guidelines to help you and your family make healthier food decisions.
* Eat a lot of fruit and veggies.
* Choose whole fiber foods over processed grain products.
Try brown rice as a substitute for white. Substitute whole wheat bread for white.
* Eat fish 2 times 3 times weekly.
* Select leaner cuts of meat like the ones that end in "loin."
* Remove the skin from chicken and turkey.
* Eat non-fat dairy
* Drink water and calorie-free non-carbonated liquids.
* Use liquid oils for cooking instead of solid fats.
* Minimize high calorie snacks like chips, cookies, cakes, and regular ice cream.
Try to find baked chips and reduced calorie snacks. Or have some fruit instead.
* Watch your serving sizes. Even a lot "healthy" food may cause an increase in weight.
* Compare labels of similar foods, then opt for the one with smaller amounts of saturated fat, cholesterol and sodium.
* Adults should eat under 2400 mg. of sodium daily. For people with high blood pressure, it is best to aim for even less.
* Try adding spices and herbs as part of your cooking to replace salt for enhancing flavor.
Just a little Work out Goes a long way. Anything that gets you up and moving is designed for you. Some tips about what it may do:
* Lower your risk of developing diabetes type 2 symptoms
* Lower your risk of cardiovascular disease and stroke Lower hypertension and cholesterol
* Reduce blood glucose (sugar) levels in case you have diabetes, which often can reduce your risk of developing diabetes-related complications
* Decrease tension * Assist you to drop some weight
* Provide you with more energy
* Help you sleep better
* Build stronger bones and muscle mass
Its not necessary to go to a gym, play sports or use fancy equipment. Naturally, you should speak with your physician prior to starting any exercise regimen.
When you have Diabetes eating healthy and staying active are a lot more important when you have diabetes. Well-balanced meals might help keep your glucose (sugar) level as nearly normal as it can be. Being active likewise helps you decrease your blood glucose. If you increase your physical activity levels, you might possibly take less insulin or diabetes pills. For anyone who is very inactive, have heart disease or even a history of foot ulcers, talk to your doctor about safe exercise in your case.
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 find out how your blood glucose reacts to workout. Bring a snack if you will be active for a few hour.
About the writer -Patricia Harris writes for the diabetic diet plan blog , her personal hobby weblog centered on guidelines to eat healthy to avoid and manage diabetes.