Find six ways to deal with diabetes here.
Most of us zoned out a lot in biology class, so we might have missed out on the introduction to one of the largest killers of humans in the west that has found its way to our terrain.
Diabetes is a disease that occurs when your blood glucose (blood sugar) is too high. Blood glucose is your main source of energy and comes from the food you eat. Diabetes is the result of our body’s inability to produce or use the right amount of insulin, which is produced by the pancreas. It needs to help glucose get into our blood.
Thanks to recent discovery we are aware of a gene that nearly doubles the odds of developing type 2 diabetes. However, you may still develop diabetes if you have poor habits.
There is no better time to correct your habits than now and you can do that by following these steps:
1. Know your family history
Many people are genetically prone to several diseases, and diabetes is one of them. Asking questions and speaking to your family doctor can help you determine if you have hereditary factors that could put you at risk of developing diabetes. This puts you at the forefront of the race against diabetes.
2. Get tested
Can you get tested for diabetes? Yes. If you are uncertain of your family history and or you show some of the risk factors, such as lower abdominal fat, smoking, excessive consumption of fried and processed meals, then you can check your glucose levels and speak to your doctor about your concerns.
3. Trade refined carbs for fibre
Civilisation and globalisation have brought us refined carbs in the form of white bread and rice, pasta and flour. We fry almost every meal and dessert is sometimes the main meal. Sadly, all these meals when processed by the body, are made up of more sugar than nutrient and will likely increase your risk of getting diabetes, as they are quickly absorbed into the bloodstream, thereby spiking blood sugar levels.
The best way to treat diabetes is to reduce to a large extent fried and refined foods and fill up on high-fibre, complex carbs such as fruits, vegetables, legumes, and whole-grain products. These foods take time to digest and as such steadies the blood sugar. When eating out, choose steamed veggies or broiled entrees instead of fried foods and cream sauces.
4. Get rid of excess fat
Research shows that women with waistlines of 35 inches or more are more likely to develop insulin resistance. So, if you carry your weight around your midsection; hips and lower abdomen, now is a good time to turn off your TV and begin taking walks with a friend after dinner. 30 minutes of daily heart-pumping exercises are enough to reduce the risk of diabetes. Drinking water with your meals will fill you up faster and prevent you from overeating.
5. Stop smoking
Many smokers are aware of the side effects of smoking, including nicotine addiction and lung cancer, but what most smokers do not know is that they are nearly three times as likely to develop diabetes as nonsmokers, due to substances in cigarettes, like nicotine and cadmium. These substances may spike levels of stress hormones and slow down insulin production.