Diabetes is probably the biggest health issue these days. It is one of the most dreaded diseases in the United States that claim thousands of lives each year. The concern is not only for the death tolls due to this disease, but for the rising number of people who are likely to develop this disease.
The only silver lining in the cloud is that almost 95% of the diabetes cases were detected as being type 2, which means they could have been prevented if necessary actions had been taken.
Are you approaching middle age or at the threshold of retirement? Does diabetes run in your family? Is your weight a lot more than what it should be? Have you maintained a sedentary lifestyle in your younger days? Are you a woman who has given birth to a baby that weighed more than 8 pounds at birth?
If your answers are yes, here are some useful tips for you to fight against this disease, for you are among those persons who may have a greater probability of developing type 2 diabetes in your old age.
The healthy diet is the most important weapon at your disposal in fighting against this disease. It is important to include a variety of foods in your diet chart. Eating a variety of foods ensures the supply of essential nutrients to your system and, as a result, you get a healthy body free of diabetes.
Another rule is to never skip breakfast. It has been shown that people who skip breakfast are more likely to become obese, and obese persons run the greater risk of developing diabetes. Breakfast could be the most important meal of your day if you want to prevent diabetes.
A healthy diet for keeping diabetes at bay typically consists of high fiber foods. It should also to be low in animal fats as well as in refined starches and sugars. Also, take care so that you do not over-consume protein.
Vitamin E can be a key factor in your battle against diabetes. The research has revealed that people who eat vitamin E rich foods are almost 30 percent less likely to develop type 2 diabetes. Consume lots of avocados, nuts, olive oil and canola oil, which are good sources of vitamin E. If your diet fails to supply vitamin E adequately, you can consider taking supplements. The usual vitamin E dose, however, does not exceed 400 UI per day.
For women, nuts and peanut butter can be a helpful weapon for reducing their risk of developing type 2 diabetes. In men, the low-fat dairy products can do magic to reduce the risk of developing type 2 diabetes.
A sedentary lifestyle and obesity increases your chances of developing type 2 diabetes. In order to keep the disease at bay you must engage in some kind of physical activity every day and always try to keep your weight within the permissible limit. You do not have to rush to the gym to take up exercise in dealing with a fear of diabetes. Any activity that raises your heartbeat is a good cardio-exercise. Brisk walking, cycling, running, aerobics dancing.all are good activities for burning calories. Also, you might want to take up mild weight training permissible for your age and physical condition in order to burn calories in the muscles.
While exercising, take notice of such reactions as sudden increase in the heart beats, dizziness, excessive sweating etc. All these can be an indication of a changed blood sugar level. Consult your physician in these situations to avoid hypoglycemia.
By incorporating little life style adjustments, you will be able to prevent this disease from destroying your precious life. The positive lifestyle changes including healthy diet and regular exercise can prevent or delay type 2 diabetes even if you are at high risk.