"Turn Back the Clock" on diabetes
What is your risk of developing diabetes? It is expected that as many 1 in 3 American adults will have diabetes in 2050 unless we take action, including changes in diet and increasing physical activity to stop. As you literally turn your clock back this summer time, think about how you can delay, stop or reverse your risk of diabetes.
According to the American Diabetes Association (ADA), 8.3% of the population, which is nearly 26 million children and adults in the US have diabetes. Diabetes is characterized by high levels of glucose in the blood or sugar. There are three main types of diabetes; Type 2 diabetes is the most common form.
In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. This can lead to fatigue, thirst, weight loss, blurred vision and frequent urination, but some people have no symptoms. Diabetics must closely manage glucose levels in the blood; if diabetes is not managed, it can damage many parts of the body, leading to life-threatening complications such as heart disease, stroke, kidney disease, blindness, nerve damage and amputation. With regular checks of diabetes complications are prevented or delayed us.
Another 79 million Americans have "pre-diabetes" in which their level of glucose in the blood is higher than normal but not yet high enough to be diagnosed as diabetes. The damage to the body, especially the heart and circulatory system, may already be occurring during pre-diabetes, but you can have a positive impact on its future development! Research suggests that most cases of diabetes are caused by lifestyle factors
Help back on type 2 diabetes through a healthy lifestyle, including :.
- Maintain a healthy weight. People at risk for type 2 diabetes can prevent or delay the onset of the disease by losing 5 to 7 percent of their body weight if they are overweight.
- Eat 20-35 grams of fiber a day to help control sugar levels in the blood. The soluble fiber in foods like beans, potatoes and oats, appears to lower the level of sugar in the blood.
- Spice up your meals. Herbs and spices, such as cinnamon, garlic, cloves and cumin and fenugreek, encourage blood sugar balance. Antioxidants found in cinnamon can help manage blood sugar and inflammation.
- exercise for at least 30 minutes on 5 or more days of the week. Physical activity can help you control your blood sugar, weight and blood pressure and increase your "good" cholesterol (HDL) and lower your "bad" cholesterol (LDL).
- If you smoke or use other types of tobacco, ask your doctor to help you quit. Smoking increases the risk of various complications of diabetes.
- Schedule a physical year and attend sessions of wellbeing at work or in your community. Identify signs of early health problem can help reduce your risk
November is the Month of the American Diabetes. take the time to learn about how to prevent and manage this disease by visiting www.diabetes.org
Sources :. American Diabetes Association, Centers for Disease Control, National Diabetes Education Program, National Institutes of Health Strategies and LifeWork Washington and Shady Grove Adventist hospitals.
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