If You Won’t Avoid Diabetes Now, You will certainly Hate Yourself Later

Type 2 diabetes is easily the most common type of diabetes. An incredible number of Americans have already been identified as having diabetes type 2, and much more are unaware they are at high risk. Some groups have a relatively higher risk for developing type 2 diabetes 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, as well as the aged people.

In diabetes type 2, either one’s body isn’t going to produce enough insulin or the cells ignore the insulin. Insulin is critical for the body to be able to use glucose for energy. Any time you eat food, your body reduces all the sugars and starches into glucose, that is the basic fuel for the cells in your body. Insulin takes the sugar from the blood in to the cells. When glucose builds up in your blood rather then going into cells, it can result in diabetes complications.

You might have the power to enhance and protect your well being. With proper nutrition and exercise and making good life-style choices (like not smoking), you possibly can feel better, stronger, and healthier, and will lower your risk of diseases including cancer, diabetes, heart disease and heart stroke.

What is actually Healthy Weight?

There’s a good way to understand if your current weight puts you at risk for developing serious diseases. Visit www.diabetes.org/bmi and take the Body Mass Index (BMI) test. The results will allow you to decide if you need to be concerned about your weight.

The Better You Eat, The Better You are

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

* Eat numerous fruit and veggies.

* Choose wholegrain foods over processed grain products. Try brown rice as an alternative to white. Substitute wheat grains bread for white.

* Eat fish 2 to three times weekly.

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

* Remove the skin from chicken and turkey.

* Eat low fat dairy

* Drink water and low calories non-carbonated liquids.

* Use liquid oils for cooking rather than solid fats.

* Cut back on high calorie snacks like chips, cookies, cakes, and regular frozen goodies.

Seek out baked chips and reduced calorie snacks. Or have a bit of fruit instead.

* Be careful about your portion sizes. Even excessive “healthy” food might cause an increase in weight.

Tips:

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

* Adults should eat under 2400 mg. of sodium a day. If you have hypertension, you’ll want to prefer even less.

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

Just a little Training Goes further

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

* Reduce your risk of developing diabetes type 2 symptoms

* Decrease your risk of heart problems and stroke Lower high blood pressure and cholesterol

* Reduce blood glucose (sugar) levels if you have diabetes, that may lower your risk of developing diabetes-related complications

* Decrease stress * Make it easier to lose weight

* Give you more energy

* Make it easier to sleep better

* Build stronger bones and muscles

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

Of course, you must speak to a family doctor before starting any exercise regimen.

If you have Diabetes.

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

Well-balanced meals may help keep your glucose (sugar) level as nearly normal as it can be.

Being active likewise helps you decrease your blood glucose. In case you increase your level of physical activity, you may be able to

take less insulin or diabetes pills. In case you are very inactive, have heart disease or 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 find out how your blood glucose responds to physical exercise. Bring a snack if you will be active for a few hour.

About the Author -Patricia Harris writes for the diabetic food menu blog , her personal hobby weblog dedicated to ideas to eat healthy to avoid and manage diabetes.

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