How Do I Avoid Diabetes?

Diabetes is an extremely serious health problem, affecting 1 in every 4 Americans, or 25% of the population are at risk. The U.S. Dept of Health says 57 million people have pre-diabetes (high blood sugar levels that may lead to Diabetes).

Diet and obesity trigger type 2 diabetes and a high-fat diet is responsible for the onset and severity of the disease.

The rise in obesity, according to the University of Chicago, will increase the 24 million people in the US that have it to 44 million by 2034, which will create a considerable strain on the health system.

What is Diabetes?

The body does not produce enough insulin, a hormone released by the pancreas, to regulate blood sugar levels or the cells ignore it.

Insulin changes food into energy and without it, sugar remains in the bloodstream causing many problems, such as heart attack, stroke, Alzheimers, some cancers, and complications such as blindness, kidney failure and limb amputation.

This is not a road we want to travel.

Who is at risk?

• • People, particularly women, who are overweight or obese.
  
  
  • Risk Factors such as high blood pressure.
  
  
  • Ageing, the over 45's who are physically inactive.
  
  
  • Close family member has diabetes.

Have your blood glucose screened regularly if any of the above apply to you.

CAN DIABETES BE REVERSED?

No, it cannot be reversed. There's no cure once you get Diabetes, but making lifestyle changes to improve your health may prevent or delay its onset.

No.1 Get Physical

Exercise which may include, aerobic, resistance training (muscle is a potent absorber of blood sugar), if you cannot spare a full body workout for 30 minutes three times a week, then exercise for 10 minutes daily varying your routine. A complete house cleaning is also an aerobic exercise!

No.2 Healthy Foods

Wholegrain breads, pasta and cereals instead of refined carbohydrates such as white bread, white rice, potatoes, sugar have a high glycemic index which causes spikes in blood sugar.

No. 3 Apple Cider Vinegar

Take it in capsule or liquid form every day. It works by lowering the blood sugar surge you get from eating carbs. Take it daily or just before a high carb meal. Apple Cider Vinegar will also lower your high cholesterol level.

SALAD DRESSING 1: You could make a dressing 2 parts vinegar to 1 part Olive oil and pour over salad or steamed vegetables. (Store bought options have the opposite ratio)

SALAD DRESSING 2: Whisk 3 tablespoons vinegar, 2 tablespoons flaxseed oil, 1 clove garlic (crushed), 1/4 teaspoon honey, 3 tablespoons yoghurt, salt and freshly ground black pepper to taste. (Makes four 2-tablespoon servings.)

4. Follow the Mediterranean Diet.

Rich in healthy olive oil, fish and spices. Eat plenty vegetables, fruit, beans, nuts and seeds, whole grains and avoid chemicals and processed foods.

The whole onion family, including garlic, leek and scallion, are perfect for lowering blood sugar. Garlic is also beneficial for high blood pressure and liver disease.

5. Other Natural Aids:

Cinnamon 1g a day and Turmeric - (the yellow in curries) it is not hot and can be sprinkled over your vegetables or meat. Both are easy natural ways to lower blood sugars and cannot do any harm.

Alpha lipoid acid, which can be bought in supplement form, influences cellular antioxidant nutrients and enzymes which can stave off diabetes.

6. Benefits of Soy Protein.

t helps regulate glucose and insulin levels, promotes weight loss and lowers cholesterol. Great benefits, even though it's hard to swallow. If red meat is your main protein, try to replace at least one meal with soy-based food such as tofu or soy burgers.

7. Sweet Drinks.

A Harvard study followed 90 000 female nurses over 8 years, and those who had one or more sugar sweetened soft drinks or fruit punch were twice a likely to develop diabetes. Diet soda can make you hungrier and leave you with a sugar craving.

So what do I drink you ask? Water, lots of it is always good and is included in all the coffee you're drinking too.

8. Drink more Coffee.

An 18 year study, involving 125,000 participants, at The Harvard School showed that women who drink around 6 cups of coffee per day reduced the type 2 diabetes risk by nearly 30%.

Coffee has antioxidants including magnesium and potassium which can improve sensitivity to insulin. Decaf coffee is not as positive. Now where's my mug?

9. Stress.

Many researchers believe stress raises blood sugars. Well frankly, even if it doesn't, stress is responsible for so many other health risks, that it is well worth managing. Try yoga, meditation, swimming, walking, fresh air helps with emotional healing.

10. Vitamin D

We get from sun exposure, plays a role in insulin sensitivity and secretion. It also reduces complications for those already diagnosed. Other reliable sources is low-fat dairy, milk and fish or take a Vitamin D supplement.

11. Sleep.

Not getting enough of it, around 7 hours should do the trick. Lack of sleep increases hunger pangs which leads to weight gain, which leads to ……

Natural Sleep Aids:

Melatonin for people who wake up too early, but be careful if you suffer from depression.

Valerian is another herb you can take in supplement form, rather than a tea as its horrid tasting. It helps with anxiety and insomnia.

Passionflower has tranquillizing properties and can ease cramps and nausea caused by anxiety. Its sense of calm will also assist in nerve pain, painful menstruation and asthma.

12. Smoking.

Now is the time to quit. Smokers are about 50% more likely to develop diabetes than nonsmokers. Heavy smokers increase that risk.

How Much Does This Habit Cost You?

New York is the most expensive state in which to smoke, and California is among the few states who haven't hiked the cigarette tax in the last decade.

Smoking in New York costs around $10.14 a pack.

Look at the table, I have made no allowance made for more smoked when socialising. Ask yourself what else could you do with that money, and would it help to pay for a better annual holiday?

Early Signs of Diabetes:

Type 1 Diabetes Symptoms:

The symptoms usually come on very quickly and dramatically. It is usually recognised in childhood or early adolescence following a virus, injury or urinary tract infection.

The extra stress can lead to diabetic ketoacidosis. Symptoms include nausea and dizziness. Dehydration and serious disturbances in the blood potassium level follow.

If left untreated coma and death will follow.

Type 2 Diabetes Symptoms:

• Frequent urination.

• Unusual thirst.

• Extreme hunger.

• Unusual weight loss or gain.

• Extreme fatigue and Irritability.

• Blurred vision.

• Cuts or bruises that are slow to heal.

• Tingling or numbness in the hands or feet.

• Recurring skin, gum or bladder infections.

• Yeast infections in both men and women.

People with type 2 diabetes may also have no symptoms.