How To Prevent Diabetes
What Is Diabetes And What Causes It
For most energy needs our cells depend on a single simple sugar – Glucose. Our body has intricate mechanisms to control glucose levels in the bloodstream and these mechanisms make sure our glucose levels are not too low or too high.
Most digestible carbohydrates are converted into glucose when you eat and they are rapidly absorbed into the bloodstream. When the blood sugar rises, the pancreas releases insulin and cells are instructed by the hormone to sponge up glucose. If the body can’t produce enough insulin or if it can’t use it properly, diabetes will occur.
When immune system in our body destroys the insulin-producing cells in the pancreas it is called Type 1 diabetes. Around 5-10% of diagnosed people are type 1 diabetes cases. The second form of diabetes requires years to develop into full-blown diabetes, and it tends to creep up on people. Type 2 diabetes is more complex. The combination of our lifestyle and our genes influence the development of this diabetes type.
When cells in our body stop responding to insulin’s signal, the body starts to make more and more insulin, and at the end, it tries to ram blood sugar into cells. After the insulin-making cells eventually get exhausted they begin to fail. This diabetes is almost unheard in children and it is usually called adult-onset diabetes.
5 Tips For Diabetes Prevention
When it comes to the most common type of diabetes – Type 2 diabetes – a big deal is a prevention. If you have increased the risk of diabetes it’s especially important to make diabetes prevention your priority.
It is never too late to start and diabetes prevention is as basic as becoming more physically active, losing a few extra pounds and eating more healthy. In order to avoid the serious health compilations such as kidney, heart or nerve damage, you should make several simple changes in your lifestyle.
1. Get more physical activity
Being physically active on regular basis can help you to lower your blood sugar, boost your sensitivity to insulin and lose weight.
2. Get a lot of fiber
Eating plenty of fiber may help you to lower your risk of heart disease, generate the loss in weight by helping you feel full, reduce your risk of diabetes by improving your blood sugar control. Foods which are high in fiber are vegetables, fruits, whole grains, beans, seeds, and nuts.
3. Eat whole grains
Even though it is unknown why whole grains can reduce the risk of diabetes and help maintain blood sugar levels under control. A lot of foods are made from whole grains and they come ready to eat. These kind of foods are pasta products, many cereal, and various bread.
4. Lose extra weight
Diabetes prevention may depend on weight loss if you are overweight. You might be surprised how much your health can be improved if you lose several pounds. One study showed people who lost 7% of their initial body weight reduced the development of diabetes by almost 60%.
5. Make healthier choices by skipping fad diets
Fad diets such as the glycemic index diet or low-carb diets may help you lose some weight at first, but the effectiveness of these diets at preventing diabetes is unknown. You may be giving up on some essential nutrients if you exclude or limit a particular food group. Instead, try with portion control as part of your healthy-eating plan.
When You Should See a Doctor
By sharing your concerns about diabetes prevention with your doctor you will keep diabetes at bay. The blood glucose screening is required if you are 45 or older and overweight. In case you are younger that age 45 but you’re still overweight with at least one additional risk factor for type 2 diabetes such as family history of diabetes or sedentary lifestyle, you should also have blood glucose screening.