Simple steps for preventing diabetes

By: Dr. Victor Marchione | Diabetes | Wednesday, March 18, 2015 – 5:05 a.m.


prevent-diabetes-naturally We all know that diabetes is a disease in which there is excess blood sugar. Why is it there? How can it be prevented? Why does everyone understand? All good questions. And I’ll try to answer all here. Let me start by explaining the causes of diabetes without getting too technical.

Understanding diabetes

Our cells need sugar for their energy needs. When we eat, carbohydrates are converted into glucose and absorbed quickly into the bloodstream. When blood glucose levels rise, it tells the pancreas to produce and release insulin. Insulin helps cells to the sponge until the blood sugar. Without insulin, glucose can not slip into the cells and floating in the blood. Diabetes occurs when the body can not produce enough insulin or can not properly use the insulin it produces.

There are two main types of diabetes: Type 1 and Type 2. In type 1 diabetes, the immune system attacks and permanently disables the insulin-producing cells in the pancreas.

In type 2 diabetes, cells stop responding to the opening-up signal-to-glucose insulin. When this happens, the pancreas sends more insulin in an attempt to force the blood sugar into the cells. Eventually, the insulin-producing cells are depleted and begin to fail. Type 2 diabetes has a slow onset, sometimes taking decades to develop into full-blown diabetes.

Why diabetes is dangerous

prevent-diabetes The consequences of diabetes are enormous. It is the No. 1 cause of blindness among adults aged 25 to 75, the No. 1 cause of kidney failure, the No. 1 cause of surgical amputations. In fact, the risk of amputation is 25 times higher in people with diabetes than in people without. And diabetes is the seventh leading cause of death in the US, the direct cause of nearly 70,000 deaths each year and contributing thousands more.

At this time, approximately one in three Americans over 20 already have pre-diabetes. Note that age. It’s scary to think that people just out of adolescence are predisposed to this troublesome disease. What is more worrying is that only 10 percent of these people know they are in the pre-diabetic. The good news is …

Type 2 diabetes can be easily prevented

There has been much debate in recent years about whether it is better to prevent diabetes with medications or changes in lifestyle. milestone in research published in New England Journal of Medicine has effectively put this debate to rest.

In this study four years, 3,234 participants (mean 51) who were not diabetic, but levels of blood sugar had slightly higher were divided into three groups. The first group was given the placebo, the second group was given a drug control sugar in the blood – Metformin twice a day. The third group was subjected to lifestyle changes that include low-calorie, low-fat diet and moderate exercise (brisk walking for 20 minutes a day).

At the end of four years, the researchers found that the intervention of lifestyle reduced the incidence of diabetes by 58 percent (compared to placebo), while drug intervention reduced the incidence of diabetes in only 31 percent. It should be noted here that the reduction of 58 percent in the lifestyle group was on the whole group and not just those who diligently follow the regimen of diet and exercise.

Indeed, in a similar study, the researchers went a step further and lifestyle group in which he religiously stuck to the program and those who did not split. And the result? Each of the people who followed the diet and exercise program did not develop diabetes. Can you believe it? Although inherited genes may influence the development of type 2 diabetes, which in the background to behavioral factors and lifestyle

Other studies following this landmark study all came to the same conclusion: the non-pharmacological approaches were superior to drugs based approaches for the prevention of diabetes. Clearly, preventing diabetes naturally is the way to go.

Strategies for the prevention of diabetes
As these studies show that diabetes is a disease that can be prevented easily such, why do not we go directly and avoid that instead of worrying for her. Since the best way to lose weight is a healthy diet and exercise, let’s break it down even more :. What comprises a healthy diet and exercise enough to

Strategy No. 1: Control your diet to prevent diabetes
Although it is a necessity to reduce sweet things like cakes, sweets and sugary drinks (coffee, tea, pop) just reducing sugar is not enough. It has to go hand in hand with eating the right foods.

The foods we eat can be divided into six basic food groups – protein, whole grains, dairy products, vegetables, fruits and fats. Here are the best and worst choices in each group. Move the worst group options for the best group in each of these food categories will go a long way in preventing diabetes.

Best Protein: Choose lean proteins such as fish or turkey are low in saturated fat. Some fish, like salmon, have the added benefit of containing omega-3 heart-healthy fats. Beans are an excellent source of protein for vegetarians. Experiment with the variety of flat bean beans chickpeas to the beans. Worst of proteins :. processed meats that have high amounts of fat and sodium

Best beans: Whole grains are rich in fiber which is good for digestion. They also contain healthy vitamins, minerals and phytochemicals. Choose wild rice, quinoa, cereals and breads. Worse grains: refined white flour does not contain the same health benefits as whole grains. Processed foods made with white flour include breakfast cereals, white bread, pasta and pastries.

Best Dairy: Plain nonfat Greek yogurt milk is a healthy choice as it contains only six to eight grams of carbohydrates in a serving. It is also very versatile and can be used in recipes as a substitute for sour cream, which is high in saturated fat. Worse dairy :. Avoid all rich fat dairy products such as sour cream, milk chocolate packed, high-fat cheese

Best vegetables: Eat a lot (at least half of your dinner plate) of non-starchy vegetables, such as green leafy vegetables, broccoli, cauliflower, asparagus and carrots. They are low in carbohydrates and high in fiber and other nutrients. Worse vegetables: Starchy vegetables such as corn, potatoes and peas. These items are nutritious, but should be eaten in moderation.

Best fruit : Fresh fruit can conquer your desire for sweets while providing antioxidants and fiber. Berries are a great choice because the sizes of recommended portions are typically generous, you end up feeling satisfied. Worse fruit: Canned fruits are high in sugar. Even dried fruits and fruit juices may have a very high concentration of sugar. It is also good to remember that most canned and bottled not contain the same nutrients as whole fruit.

Best fat: fat The best type of monounsaturated fats are found in avocados, almonds and walnuts, or polyunsaturated fats found in nuts and sunflower oil, which can help reduce bad cholesterol. Worse fats: Saturated fats increase bad cholesterol, so limit butter, cheese, gravy and fried foods. Trans fats are worse than saturated fats, so avoid as much as possible. Look for the term “hydrogenated” on the packaging labels of processed foods and avoid them.

Strategy No. 2: Avoid diabetes with exercise
prevent-diabetes-with-exercise
Inactivity promotes diabetes type 2. Work the muscles regularly improves your ability to use insulin and take up glucose. This puts less strain on your insulin producing cells. How to keep the blood sugar level under control is a lifelong commitment, carefully choose your exercise. Joining a gym or take the marathon can be counterproductive if it can not maintain in the long term.

The idea here is to keep all active muscles, every day. Take a brisk walk for half an hour every day. If you live in a high rise building, take the elevator to the floor below where she lives and climb the stairs to his apartment.

Remember, every two hours watching television instead of doing something more active, which increases the chances of developing diabetes by 20 percent. This could also be due to the fact that TV watching is associated with unnecessary snacks.

say no to smoking

quit-smoking-to-prevent-diabetes According to the National Institutes of Health, most smokers are insulin resistant. This puts them at increased risk of type 2 diabetes statistics show that the increased risk for diabetes in men and women smokers is about 50 percent. What is more, the combination of high blood glucose (sugar) and smoking dramatically increases the damage to blood vessels, acceleration of long-term complications of diabetes.

Tell me if alcohol
you read that right. Moderate amounts of alcohol – one drink per day for women and two drinks per day for men – increases the efficiency of insulin to get glucose into the cells. However, larger amounts of alcohol may increase the risk of diabetes. If you do not already drink alcohol, please do not start. The same benefits (in fact, better) than alcohol can deliver can be achieved by exercising regularly.

As you can see, the prevention of this terrible disease is no big deal. But despite all the programs that the government is introducing to fight it, the incidence of diabetes has nearly doubled in the last 10 years.

The fact that such an easily preventable disease is growing at such a fast pace is clearly our collective guilt. Let’s make peace. Let’s start by staying slim and healthy. We will defeat diabetes!

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