07 Sep The HealthStyle File- Tips to Avoid Type 2 Diabetes
Type 2 diabetes, the kind most commonly associated with older adults, is now seen more in younger adults and even children, and pre-diabetes (abnormal blood sugars) affect 73 million Americans. Diabetes is a chronic disease that results in dangerously high blood sugar. Some of the health risks associated with poorly managed diabetes are heart disease, kidney failure, nerve damage and blindness.
The pancreas makes a hormone called insulin, which is released into the bloodstream in response to a rise in blood sugar that occurs when we eat. It “grabs” blood sugar and escorts it into cells for use later as energy, thereby keeping blood sugars at normal levels. With type 2 diabetes, the body may still make some insulin, but it may not be enough, and the body may not be able to use it properly. Type 2 diabetes is considered a disease of a lifestyle that includes over-consumption of sugar, white-flour and processed foods, coupled with being sedentary and overweight.
HOW……to prevent diabetes if you don’t have it, or help control it if you do:
- Weight loss and exercise can delay the onset of diabetes in those most likely to develop it. Losing as little as 5 percent of your current body weight (or 10 pounds on average) can reduce your diabetes risk by 58 percent. Exercise also appears to make the cells more receptive to insulin, meaning the body is able to use insulin more efficiently.
- A high-fiber diet can prevent a rapid rise in blood sugar, helping control or prevent this disease.
- Add cinnamon to your diet! A half teaspoon a day can significantly reduce blood sugar levels in those with type 2 diabetes. It also reduces triglyceride levels, LDL (bad cholesterol) and total cholesterol levels. Sprinkle a little cinnamon on fresh fruit and yogurt, or break up a cinnamon stick and place it in your coffee maker with the grounds.
- Eat Breakfast. Studies suggest that people who eat breakfast have a lower risk of being diagnosed with diabetes.
*Type 2 diabetes is a serious medical condition that requires professional medical care. These recommendations are intended as informational only and should not be substituted for medical care. If you have type 2 diabetes, you may want to discuss this information with your health care team to see if it fits into your management plan.