Diabetes is one of the 21st-century epidemics. The scary thing is the numbers are not decreasing they are increasing. As of 2017, 422 million adults are living with diabetes. Another 1.6 million have died from diabetes complications.
My family can be included in these stats. On February 8th this year I lost my dad and uncle due to diabetes. My mum keeps reminding us to watch what we eat because one of the causes of diabetes is family history particularly type 2 diabetes has stronger family history and pedigree.
With this in mind, my health is a top priority. We are living in the info age and options to solve any problem without using millions of dollars to do so. You don’t have to be scared of diabetes because your family has this history like me.
The secret is to understand diabetes and stop it before it even starts. Let’s demystify diabetes.
What is Diabetes?
Diabetes is a chronic, metabolic disease characterized by high levels of blood glucose (or blood sugar), which with time leads to severe damage to the heart, blood vessels, eyes, kidneys, and nerves.
In the past three decades, the occurrence of type 2 diabetes has escalated dramatically in nations of all income levels. Type 1 diabetes, once known as children and youth diabetes or insulin-dependent diabetes, is a chronic illness in which the pancreas produces little or no insulin by itself.
Warning Signs and Symptoms
- Skin infection
- Blurred vision.
- Tingling or numbness in the hands or your feet
- Wounds take longer than usual to heal.
- You constantly feel fatigued
- Fruity, or acetone breath.
- Excessive thirst and hunger.
- You are more irritated than before.
- Going to the bathroom to urinate is frequent than average.
With that info in mind dear reader, let’s jump straight to how to stop this killer on its tracks. When it comes to the most common type 2 diabetes, prevention is primary, mainly if you have an increased risk due to family history or you are overweight.
A change of lifestyle is paramount and crucial in getting yourself out of this diabetes equation. It’s never too late to take precaution now if you value your health which I bet you do. These precautions are highly recommended by American Diabetes Association.
Be Physically Active.
Physical fitness is one of the most recommended healthy activities. I know it’s daunting because most of us are lazy and want to avoid anything strenuous. However, the benefits which come with being physically fit outweigh the latter.
When you are physically fit;
- Your blood pressure is always at healthy levels
- You burn calories and lose those extra pounds.
- Your sensitivity to insulin is boosted. This helps in maintaining your blood sugar levels.
A diet rich in fiber has tones of benefits. It helps maintain bowel health, it lowers your cholesterol levels, and it helps control blood sugar levels. With this diet, you are guaranteed of achieving desired healthy weight. In your food, make sure you include fruits, vegetables, whole grains, beans, and nuts. You can also get fiber supplements.
Whole Grain (Holy Grail)
Apart from maintaining blood sugar levels, whole grain diet is believed to reduce the probability of getting diabetes. It is highly advised by a nutritionist to make an effort of making your grains “whole.” When shopping if you read your product ingredients, it is indicated whether it’s whole or not. For example bread, cereals and pasta. These foods have a choice of the ones made of “Whole” ingredients. Get these products or if you can’t find them get fiber supplements. but believe they are available.
Maintain a Healthy Weight.
Every extra pound you burn will improve your health tremendously. An extensive study involving randomly picked participants exceeded the expectations of researchers when participants after losing just around 8 percent of their initial body weight plus regular exercises significantly reduced their risk of getting diabetes at a whopping 60 percent. Yah 60 percent! You have to get in shape.
Be Cautious on Fad Diets.
Fad diets are engineered to help you lose weight fast. They help you lose weight all right but everything stops there. However, their efficiency in preventing diabetes is not substantiated, nor their long-term effects. When choosing these diets make sure they are completely balanced, and they don’t omit essential nutrients. It’s advisable to work with a qualified nutritionist for a professional advice while on the diet to increase chances of getting a positive outcome.
If you are an adult more than 45 years and your weight is healthy and normal, consult your doctor whether it’s appropriate to take a diabetes test. However, if you are a young adult under forty-five years, and overweight, the diabetes association highly recommends you take a blood glucose screening. This also applies to individuals who are 45 years and obese.
It’s also advised to share your medical history with your doctor to help him advise you accordingly and keep diabetes at bay.
Knowing exactly what diabetes is and identifying the indicators early on, you can foil it from ever building up within you. Begin today by monitoring your health and daily how you eat. Alternatively, as they say, preventing is better than going through the dreaded daily insulin injections.
I have recommended the best fiber supplements and my favorite organic green juice. Remember, green vegetables and food rich in fiber are the primary diet that kills diabetes before it even occurs.