This is a guest blog today by Patricia Harris
If You Really don't Prevent Diabetes Now, You'll certainly Hate Yourself Later
Type 2 diabetes is a very common kind of diabetes. Many Americans seem to have been told they have 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.
Type 2 diabetes is more common in African Americans, Latinos, Indigenous Americans, and Asian Americans, Native Hawaiians
as well as other Pacific Islanders, along with the aged population.
In type 2 diabetes, either our body won't produce enough insulin or the cells ignore the insulin. Insulin is needed for your
body to use glucose for energy. When you eat food, our body reduces all the sugars and starches into glucose,that is certainly the essential fuel for any cells in your body. Insulin takes the sugar from the blood into your cells. When glucose accumulates in your blood instead of going into cells, it can lead to diabetes complications.
You have the capability to increase and protect your overall health. With proper nutrition and workout and also making good way of life
choices (like not smoking), you can feel better, stronger, and healthier, and will lower your risk of diseases like cancer,
diabetes, cardiovascular disease and stroke.
What exactly is Healthy Weight?
There's a simple way to find out if your current weight puts you at risk for developing serious diseases. Visit www.diabetes.org/bmi
and consider the Body Mass Index (BMI) test. The final results can help you decide if you need to give consideration to your weight.
The Better You consume, The Better You Feel
Here are some basic guidelines that can help you and your family make healthier food decisions.
* Eat numerous fruits and vegetables.
* Choose whole fiber foods over processed grain products.
Try brown rice rather than white. Substitute wheat grains bread for white.
* Eat fish 2 â€“ three times a week.
* Select leaner cuts of meat like those that end in "loin."
* Remove the skin from chicken and turkey.
* Eat non-fat dairy
* Drink water and calorie-free non-carbonated beverages.
* Use liquid oils for cooking instead of solid fats.
* Reduce junk food like chips, cookies, cakes, and regular ice cream.
Find baked chips and reduced calorie snacks. Or have a bit of fruit instead.
* Be careful about your serving sizes. Even a lot "healthy" food might cause weight gain.
* Compare labels of similar foods, then select the one with smaller amounts of saturated fats, cholesterol and sodium.
* Adults should consume below 2400 mg. of sodium per day. If you have hypertension, it's best to target even less.
* Try adding spices and herbs within your cooking to take the place of salt for enhancing flavor.
Just a little Physical exercise Goes further
Something that gets you up and moving will work for you. Here's what it might do:
* Reduce your risk of developing diabetes type 2
* Lower your risk of heart problems and stroke Lower high blood pressure and cholesterol
* Reduce blood glucose (sugar) levels in case you have diabetes, which will reduce your risk of developing diabetes-related complications
* Reduce stress * Help you lose weight
* Provide you with more energy
* Assist you to sleep better
* Build stronger bones and muscle mass
Its not necessary to go to a gym, play sports or use fancy equipment.
Of course, you should speak to your physician prior to starting any exercise regimen.
In case you have Diabetes.
Maintaining a healthy diet and staying active are even more important when you've got diabetes.
Well-balanced meals might help keep your glucose (sugar) level as near to normal as possible.
Being active also helps you lower your blood glucose. In case you increase your level of physical activity, you may be able to
take less insulin or diabetes pills. If you're very inactive, have heart disease or perhaps history of foot ulcers, talk to your doctor about safe exercise for yourself.
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 learn how your blood glucose reacts to physical exercise. Bring a snack if you'll be active for a couple hour.
About me -Patricia Harris writes for the diabetic diet plan blog ,
her personal hobby web site focused on guidelines to eat healthy in order to avoid and manage diabetes.