Has Your Lifestyle Made You Vulnerable to Diabetes?

download (67)Back in 1985, an estimated 30 million cases of diabetes existed worldwide. The number increased to 177 million in 2000 and is expected to rise to at least 370 million by 2030: almost all from Type 2 diabetes associated with aging, obesity, and inactivity.

If you are a middle-aged adult and concerned about your risk of developing Type 2 diabetes, you are ahead of the curve. Most people do not consider their risk for widespread disease and will, unfortunately, be afflicted with one of several health issues sooner or later. The fact of the matter is many diseases and illnesses are preventable. With a healthy lifestyle, you can maximize your health for as long as nature allows.

You, along with everyone else will eventually die whether we like it or not. But why not live for as long as you can, leading the best quality of life you can? By asking yourself if you are at risk of developing Type 2 diabetes, you are asking one of the essential questions to help you live a healthier and more fulfilling life.

In regards to Type 2 diabetes, there are many factors to look out for to determine how vulnerable you are to the disease. In case you are not familiar with the risk factors, here is a list…

  • rising blood sugar levels, and consequently insulin resistance
  • high blood pressure,
  • being overweight or obese: having elevated levels of fat especially around the abdominal area,
  • eating an unhealthy diet, typically characterized by excess simple carbs,
  • a family history of diabetes,
  • African-Americans and Hispanics tend to have a high susceptibility to diabetes,
  • people aged over 40 are at an increased risk.

This health problem cannot be ascribed to very large or old people. Most cases of Type 2 diabetes are caused by the ever-increasing overweight or moderately obese population.

What is important to note is most of the risk factors for Type 2 diabetes are controllable. Aside from age, ethnicity, and family history, what puts you at risk for this form of diabetes is entirely under your control. And not only are these factors controllable; they are also the primary reasons for developing Type 2 diabetes. So, even if you are a 45-year-old African-American with a family history of Type 2 diabetes, you can still keep it at bay by taking charge of your health.

Those who eventually become diabetics are almost always those who didn’t take preventive measures in the first place. If you are concerned about your risk of developing Type 2 diabetes, it’s best to start taking care of yourself immediately.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.



Foods With a Low Glycemic Index May Help in the Treatment of Gestational Diabetes

download (65)Researchers at two hospitals in Changzhou, China, found low glycemic eating plans are one way of treating Gestational diabetes both efficiently and safely. Gestational diabetes is similar to Type 2 diabetes, but is seen for the first time during pregnancy. It can have severe consequences for the mother and her baby. Mothers have an increased risk of developing Type 2 diabetes during the following five to ten years and are in danger of needing a Cesarean birth. Infants may be born overweight and can fracture their shoulder as they travel through the birth canal.

The glycemic index is a measure of how much a given food raises blood sugar levels. Foods with a high glycemic index are those with high levels of sugar, for obvious reasons, and low-fiber content. Fiber slows down the absorption of sugar to prevent a sudden blood sugar spike.

Researchers in Changzhou, China, pooled five research studies with a total of three hundred and two participants and analyzed them as if they were one study. Their work was published in the journal Medicine in May of 2016. Infants whose mothers ate food with a low glycemic index were at less risk of being overweight than those whose mother ate their usual foods. A low glycemic, high fiber diet, lowered the risk of overweight babies even more. Mothers eating a low glycemic, high fiber diet needed less insulin than mothers who ate their usual diet.

Women under the age of 50 should consume 25 mg of fiber each day…

  • fruits,
  • vegetables,
  • beans, and
  • nuts

are good sources of fiber. Meats and dairy products have no fiber, and refined foods have little or no fiber.

A glycemic load is a number allocated to a given amount of food of a particular glycemic index. A healthful eating plan has a glycemic load of about 100 per day. Sources of fiber with a low glycemic load include…

  • 1 cup peas contain 6 grams fiber with a GL of 7
  • 1 cup lentils contain 16 grams fiber with a GL of 13
  • 1-ounce pumpkin seeds equal a zero GL
  • 1 cup Kiwi fruit equals 5 grams with a GL of 8
  • 1 cup broccoli contains 2 grams fiber with a GL of 3
  • 1 cup eggplant contains 3 grams fiber with a GL of 1
  • 1 cup strawberries contain 3 grams fiber with a GL of 3
  • one large peach contains 3 grams of fiber with a GL of 5
  • 1 ounce of walnuts contains 3 grams of fiber with a zero GL

The above are only a few fruits, vegetables, nuts, seeds, and beans with a high fiber content and a low glycemic load. During pregnancy, especially one complicated by Gestational diabetes, lots of plant-based food will help with keeping the mother’s blood sugar under control.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.



Neglecting Your Diabetes Is Dangerous

download (66)It’s no secret Type 2 diabetes is quickly becoming the biggest epidemic of our time and unfortunately many diabetics are choosing to ignore their condition. While it wouldn’t be fair to accuse anyone of neglecting their disease entirely, evidence shows many do. Type 2 diabetes is not inevitable; there are many steps you can take to stop it before it becomes irreversible. The fact is an overwhelming majority of adults disregard their health issue.

If you are neglecting your diabetes, or if it’s something you might be struggling to admit, read on.

Neglecting Type 2 diabetes is dangerous. While it may seem innocuous most of the time, high blood sugar levels are harmful to your body. In the short-term, it may be something to disregard. Life, after all, has enough to keep you busy. If you are currently struggling financially, for instance, it may not be the best time to worry about whether or not you are going to be alive in 10 or 20 years.

But, sooner or later you must focus on what is most important: your health. While money can often be recovered, the same thing cannot be said about your health. If your health degrades past a certain point, it may be impossible to recover. At the very worst, premature death could be the outcome.

That’s where Type 2 diabetes comes in.

We must be frank and to the point when we say Type 2 diabetes is a deadly disease when neglected. This disease has the potential to exacerbate, unlike many other diseases, since high and unstable blood sugar levels are inherently toxic to the body. High blood sugar levels will ruin your health while impairing the optimal functioning of vital systems. Your eyes, nerves, kidneys, blood vessels, and heart are just some of the organs affected.

On average, people with Type 2 diabetes can expect their life to be lowered by 5 to 12 years. For some, this figure rises to 20 years! Generally speaking, the younger one becomes afflicted with diabetes, the greater the reduction in their life expectancy – provided the disease is not controlled by following healthy dietary and exercise strategies.

In light of these facts, you can see why it is dangerous to neglect your health. No matter what stage of life you are in, you must take care of your well-being.

The best thing you could do is take preventive measures by…

  • transforming your diet to help you lower your blood sugar,
  • lose weight and

add activity to your lifestyle plan.

Through your lifestyle choices, you have tremendous power to determine your health, now and in the years to come. The worst you could do is continue to neglect your health.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.


Change Your Relationship With Food to Help Control Diabetes

images (21)If you’re like many people, you likely have a love-hate relationship with food. On one hand, you love food for what it provides you: sustenance, pleasure, and satisfaction. On the other, you’re troubled by what it can cause: indigestion, weight gain, and high blood sugar levels.

Eating itself is not inherently harmful to you or your health. Even if it were, there would be no avoiding it. You simply need to eat for your body to survive and thrive. This fact alone eliminates the idea fasting for extended periods of time is beneficial to your health. (Although short-term fasts do have their place in a healthy lifestyle.)

As you’re undoubtedly aware, what’s ideal is to establish a balance. Avoid overeating, but also avoid extremely low-calorie diets. Find a daily intake where you are slightly hungry for much of the day, to ensure you are able to maintain a healthy weight. But also make sure you can eat at least one satisfying meal that includes a healthy variety of foods.

Here’s an example of a healthy meal for just about any adult…

  • seasoned chicken or turkey breast,
  • sweet potatoes,
  • steamed vegetables, and
  • fresh fruit for dessert.

When you start making positive changes to your eating plan, you can begin to take control of your health. Even if you are not guilty of poor food choices, there is always something you can do to improve your nutrition.

Minor changes themselves can make a difference. Avoiding the late-night chips and having some Greek or plain yogurt instead is a wiser choice.

If you are a person diagnosed with Type 2 diabetes, you will benefit from making positive changes to your eating plan. Not only to lose weight – but importantly to also lower your high blood sugar levels to help prevent one of the diabetic complications that may threaten your life.

Many people have a love-hate relationship with food that will probably never change. But your current relationship with food can certainly change. And depending on your circumstances, adjustments may be necessary. If your doctor has…

  • advised you to lose weight,
  • if your blood sugar levels are higher than normal, or
  • if your blood cholesterol profile needs improvement,

they are signs you must change your relationship with the type of food you eat.

In theory, it’s a simple process. All you have to do is start seeing your meals as a form of sustenance at a basic level. Start eating to fuel your body – as opposed to your appetite. In practice, it can be a challenge. But don’t fret, because you will learn and improve along the way.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.