Millions of people around the world have been diagnosed with diabetes (but many others don’t even yet know they have it!). The very lucky thing about diabetes is that you can really help control it with a little perseverance, even though there is presently no cure for it. This article discusses Type 2 Diabetes and it will definitely steer you to the important components managing this condition. We have seen in this discussion that you can surely get on with your life’s daily activities and control your blood sugar readings after following a new diet plan and starting physical activity and exercise.
Diabetes Education about Type II Diabetes:
Type two diabetes is a disease where there can be a surplus quantity of blood glucose. Type 2 Diabetes is the consequence of high sugar in the blood which can happen after consuming many different types foods, but particularly low quality carbohydrates (from white flour, sugary sweets, and from highly processed foods which contain little fibre; you require fibre in your foods to help slow down the quick rate of sugar absorption from the intestines!).
There are different types of diabetes and this article will highlight Type two diabetes. Diagnosis of Type 2 diabetes, the most common form of diabetes, is confirmed with the assistance of the Oral Glucose Tolerance Test (OGTT). The test involves ingestion of 75 grams of glucose (dissolved in water). After 2 hrs, a blood sample is taken for determination of the blood sugar readings. If the result is 11 mmol/l (200 mg/dl) or more, then a diagnosis of Type 2 Diabetes is confirmed.
Revised Diet in Type 2 Diabetes:
You can certainly control Type ii Diabetes effectively with a diet and eating plan which must include only minimal amounts of simple sugars (sweets) and simple carbohydrates (white flour products). You now need to eat ‘complex’ carbohydrates such as wholegrain products (with plenty of fibre), vegetables (but not potatoes), beans and pulses (chickpeas, lentils and peas). Dietary modifications will also include a decrease in the size of meals, but eating these smaller meals more often. Following very large meals, the circulating blood glucose can go to very high levels; but following several smaller meals, the blood sugar does not go up as high (each time) compared with having the larger meals. So, you should eat more fresh fruits and vegetables while reducing the intake of white flour (although brown (wholemeal) flour is good), reducing white rice (although wholegrain brown rice is good) and reducing foods high in fat (especially with a lot of trans and saturated fats!). Avoid the intake of excessive oils and try to use olive oil instead of other forms of oils.
Even people who don’t have Type 2 Diabetes should follow this eating plan as it is healthy and may even prevent the onset of Diabetes Type 2!
Lifestyle Changes:
A healthy lifestyle will surely help you to control Type two Diabetes and its adverse complications.
Firstly, perform regular exercise (walk 10-20 minutes a day) to keep fit and active, and also to burn and help your body reduce the sugar (glucose) levels in your blood. You also need to change your life style by modifying your eating habits. Eat smaller portions by changing your meal patterns: 6 smaller meals instead of 3 big ones. Change your diet as follows: less sugar and salt please; less of the simple carbs including white flour, sweets, pastries, biscuits, cookies, potatoes, chips, and white rice.
It is important to monitor your blood glucose readings. Try to avoid any sudden large increases in your blood sugar levels by eating correctly and keeping yourself fit and healthy (by keeping active). It is well advisable to write your blood glucose levels down, and then go see your physician or dietician routinely to discuss what they mean.
What you do in your life and how you live affects your blood glucose. So change your lifestyle by changing your meal quality and quantities. Eat less amounts. Also try to reduce the amount of calories and the level of simple carbohydrates. And do regular exercise to keep yourself fit and active!
Role of Exercise in Diabetes 2:
90 % of the individuals who have Type ii Diabetes are overthe correct bodyweight according to many studies. So exercise has a great role to play in avoiding Type two Diabetes , or controlling it once you get it! Exercise will not only help you to maintain an ideal body weight but you will also gain the health benefits of being fit and active in life. Do regular exercise in any form, preferably to a time schedule (10, 20 or 30 min) and building up to 30 min a day, 4-5 times a week. But speak to your doctor before you begin any exercise plan! A number of activites are excellent to assist in keeping the blood glucose levels down. These include walking, jogging, swimming and yoga!
Exercise will surely help you to control your cholesterol level and it will certainly also help you control your body weight.
Prevention of Diabetes:
Type ii Diabetes can be prevented in 60 % of cases by simply altering your lifestyle by incorporating good habits such as eating a balanced diet, maintaining a close to ideal body weight and undertaking regular physical activity and exercise! So, consume a healthy and adjusted diet with smaller sizes of meals, avoid chronic stress (which can increase your blood glucose) take any of your medications and undertake regular exercise to enjoy a life with diabetes!
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