Posts Tagged ‘onset of Type 2 Diabetes’

5 Simple Steps To Prevent The Onset Of Type 2 Diabetes

July 28th, 2009 Admin

Diabetes, one of the six top killer diseases in the country, is more prevalent than ever and 95% of cases diagnosed are Type 2 Diabetes.

Although for some the development of diabetes is unavoidable, perhaps due to hereditary, family history and other factors, for the vast majority it can be prevented by taking 5 simple steps.

Before Type II Diabetes becomes fully developed, there is a stage known as pre-diabetes where you start to show some of the symptoms. The symptoms for Type 2 Diabetes such as excessive excretion of urine (polyuria), excessive thirst (polydipsia), constant hunger, weight loss, blurred vision and fatigue, which if not managed well, can lead to full blown diabetes.

You can prevent the onset of Type Two Diabetes by making these 5 simple steps part of your daily routine:

1. Control Your Body Weight. Obesity is known to be one of the risk factors for developing diabetes, so reduce the size of food on your plate by gradually eating less and starting to shed some weight.

Drinking a glass of plain water or a sugar-free drink before your meal is able to take the edge of any hunger pains.

2. Reduce the Intake of Fat. Cut the amount of fat you are eating by grilling or baking foods instead of frying, using low-fat spreads and reducing fat meals.

If you are feeling peckish choose a healthy snack rather than a chocolate bar.

3. Check the Glycemic Index of the Food. By checking the Glycemic Index of the food you are eating, you know what each food contains. This helps maintain your blood sugar levels which in turn can prevent the full onset of diabetes.

4. Drink at Least 8 Glasses of Water Daily. One of the easy ways to keep track of your daily water consumption is keeping a bottle of water with you and sipping frequently. You’ll be surprised how easy it is to have drunk 8 glasses of water throughout the day.

5. Regular Exercise. Exercise is good for health. Start in moderation if you are not used to doing exercise. 15-minute gentle walking daily will ease you into a regular exercising pattern.

All these 5 simple steps are also the ones that diabetics are advised to take, so if you implement them now you might possibly prevent the onset of Type 2 Diabetes.

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A Healthy, Balanced Diet For Type 2 Diabetes Prevention

June 7th, 2009 Admin

This is the continuance of Prevent the Onset of Type 2 Diabetes with a Healthy Diet – Part 1 and Eating a Balanced Diet to Prevent the Onset of Type 2 Diabetes & Other Diseases.

Mighty Whites. White food often gets cast aside as nutrient-free, bland and boring. While white flour, white bread and white rice are not particularly nutritious, you would be wrong to draw the same conclusion for other colorless food.

Members of the onions or allium family are the best example. Onions, together with leeks, contain the antioxidant quercetin, which are purported to boast anti-inflammatory potential and gut feeling properties.

GarlicGarlic is also an excellent natural antibiotic and antiseptic that has been shown to lower cholesterol.

Garlic helps the flow of mucus in the lining of the nose. This helps flush away pollen, dust mites and other allergens.

Garlic is also said to be an effective prebiotic, which feeds healthy gut bacteria and fights unhealthy bacteria populations.

Orange Oomph. Most of nature’s orange-colored food contains antioxidants called carotenoids, of which betacarotene is the most well renowned.

The body converts several carotenoids into vitamin A (the night-vision vitamin), hence the association between eating carrots and the ability to see in the dark.

Soft-flesh fruit like apricots and peaches are a better source than fibrous vegetables, as the betacarotene is not bound up within tough fibers.

Absorption of betacarotene is improved by the presence of fat, so eat fruits after a balanced meal, or with a non-fat-free yogurt, for a high betacarotene bio availability from as little as 3% to up to 97%.

A healthy intake of carotenoid-rich food is usually associated with less risk of cardiovascular disease and cancer.

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Eating A Balanced Diet To Prevent The Onset Of Type 2 Diabetes & Other Diseases – Part 2

June 5th, 2009 Admin

This is the continuance of Prevent the Onset of Type 2 Diabetes with a Healthy Diet – Part 1.

Robust Reds. Many studies have implied a link between lycopene – the antioxidant that gives tomatoes their color – and a reduction in the risk of prostate cancer in men.

TomatoesIn 2004, Nutrition Journal suggested that “frequent tomato intake is associated with a 30% to 40% decrease in the risk of prostate cancer.

Some may be surprised to learn that tomatoes should preferably not be eaten raw. Cooking and processing breaks down the tomato’s cellular walls, boosting lycopene’s bio availability. So tomato sauces and soups are excellent sources of lycopene.

If you are not a fan of tomatoes, opt for more modest sources of lycopene, such as guava, papaya, red grapefruit and watermelon.

Bountiful Browns. When it comes to cereals, a brown hue is a reliable sign that a grain has not been refined – in other words, the grain is a wholegrain.

Wholegrains offer a nutritious blend of fiber, protein, complex starches, vitamin B, minerals including trace minerals like manganese and antioxidants.

An extensive US study found that women who ate 2.7 servings (one serving equals a cup) of whole grains a day cut their risk of heart disease by 30%.

BroccoliMean Greens. Green leaves, herbs and cabbage are all rich in the pigment chlorophyll, which is what gives their color.

Chlorophyll builds blood and tissues and encourages the body’s cells to release toxins into the blood. They are then taken to the kidneys and liver for elimination.

Chlorophyll also contains magnesium, an essential mineral that helps the assimilation of calcium in the body.

Broccoli is rich in both minerals – it is a balanced food that is ideal for healthy bones.

Cooking chlorophyll weakens its potency, so take it raw – go for lots of dark green salads and herbs. Try chopping broccoli very finely or blending herbs and dark green leaves into sweet fruit smoothies if you find them too bitter.

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5 Common Type 2 Diabetes Myths & Facts

May 15th, 2009 Admin

Type 2 Diabetes MythsBefore you rush into starting any Type 2 Diabetes diet and exercise, it’s always wise to know what it is and the causes and symptoms of it to avoid believing in myths.

The list of myths associated with Type 2 Diabetes goes on and on, but the 5 listed below are possibly the most commonly heard.

Myth #1 – Eating too much sugar causes diabetes.

Fact – Many people think that eating a lot of sugar is the root cause of Type 2 Diabetes. The fact is that you can’t get diabetes by eating too much sugar.

It is either a deficiency of insulin or the body’s inability to convert sugar into energy that causes you suffer from diabetes.

However, a sweet tooth combined with a poor diet and insufficient exercise can make you prone to diabetes.

Myth #2 – I feel too good to be a diabetic.

Fact – Up to a third of diabetes sufferers don’t know they have it. Uncontrolled diabetes can cause serious damage to your organs without any side effects or symptoms for many years.

If you know you have Type 2 Diabetes but you feel fine, you should still take steps to manage your diabetes with a proper diet, exercise or medication to prevent irrevocable damage to your body.

Myth #3 – I won’t get Type II Diabetes because no one in my family has it.

Fact – Although a family history puts you at a higher risk of diabetes, many people still get the disease even when no one else in the family has it. Everyone should take good care of their weight and lifestyle to prevent the onset of Type 2 Diabetes.

Myth #4 – Having diabetes dooms me to a lifetime of pills and injections and bland food.

Fact – The most natural remedy for Type Two Diabetes is eating a healthy diet and getting plenty of exercise.

Getting your weight into a healthy range can greatly reduce your dependency on diabetic medication, although it would still be necessary to have regular blood tests.

A healthy Type 2 Diabetes diet of the correct portions of carbohydrates, proteins,fresh fruits and vegetables, with fats and sweets in moderation, is the best meal plan for diabetics and on-diabetics alike.

Myth # 5 – I feel too tired to exercise due to my disease.

Fact – The fact is that you have to exercise regularly. Doing exercise increases your body’s immunity, controls and keeps the blood glucose at desirable levels.

It’s always advisable to consult your physician before signing up for an exercise program.

Being able to differentiate between myths and facts for Type 2 Diabetes is important  for you to take precaution against diabetes.

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