Diabetes 2 is a serious condition which can lead to major disorders of the body. There is no cure yet. However it may be controlled by altering the major features of your lifestyle – diet and exercise. These changes include a healthy diet, healthy eating plans, and regular physical activity or exercise.
What is Diabetes 2?
Diabetes 2 is the consequence of increased sugar (glucose) levels in the blood which happens after consuming many different types foods, but particularly poor simple/quality carbohydrates (from white flour, sugary sweets and in highly processed foods which possess little fibre; you require fibre in foods to help you slow down the quick!). The increased amounts of sugar in the circulating around the body causes damage to many body parts including eyes, heart, kidneys, blood circulation system (arteries) and male and female sex organs.
There are two different kinds of diabetes. This article is about Diabetes 2, the main type of diabetes. It is diagnosed with the help of a test called the Oral Glucose Tolerance Test (OGTT). A person drinks 75 g of glucose in this test. Then following 2 hours, the blood sugar level is determined after a portion of blood is taken. A diagnosis of Diabetes is made when the findings are made of a blood glucose value of 200 mg/dl (11 mmol/l) or more.
Role of Diet:
You can certainly control Type ii Diabetes effectively with an appropriate ‘diet regimen’ an must include only small portions of simple sugars (sweets) and simple carbs (including white flour products). It is important to eat ‘complex’ carbohydrates including wholegrain products (with plenty of fibre), vegetables (but not potatoes), beans and pulses (chickpeas, lentils and peas). A better way to eat with diabetes, is to eat smaller sized meals regularly, as part of the lifestyle changes to be followed. As a result, smaller rises in your blood glucose levels will be achieved when following a meal plan with smaller sized meals (instead of really big rises in blood glucose if you have only one or two really heavy (big) meals a day). Therefore, one should consume greater quantities of vegetables and fruits while eating less white flour (brown (wholemeal) flour is good), reduce white rice (although wholegrain brown rice is good) and foods high in fat (especially those with a lot of trans and saturated fats!). Olive oil is considered a quality and healthy oil in diabetes; but you should also decrease your intake of all fats, including oils. It is also advisable if you don’t have diabetes to follow this eating plan as it is healthy and may even prevent the onset of diabetes!
Lifestyle in Diabetes:
A healthy life style will surely help you to control Type two diabetes and its serious complications.
Initially, do regular physical activity (you can easily walk 10-20 minutes a day) to keep yourself fit and active, and also to assist in reduce glucose levels in your blood. To reiterate, one must need to revise your lifestyle habits by adjusting your food habits. Therefore, try for smaller portions by eating 6 six smaller meals a day, rather than three big meals a day. As part of the lifestyle changes in Diabetes 2, having less simple carbohydrates, sugar and salt intake is also very very important.
Maintain a close vigil of your blood glucose readings routinely and prevent any suuden large spikes in blood glucose readings by eating the right foods and by keeping yourself fit, healthy and active. Consult your dietitian and physician regularly with your sugar level records.
Exercise and Diabetes Control:
90 % of the individuals who have Diabetes 2 are over weight according to research surveys. So, exercise has a great role to play in avoiding diabetes, and 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 your 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. However, chat with your physician before you commence! To assist you keep your blood glucose levels from rising too high, and to keep your body weight down, as well as to help you keep up the exercise routine, there are a number of activities which are helpful. These include walking, jogging, swimming and yoga!
Diabetes Prevention:
There is no permanent cure for Type two Diabetes but you can help prevent or control it by a good diet plan, regular exercise, medication (if required) and avoiding all types of stress (which can increase your blood sugars!). So, eat a healthy and controlled diet with smaller portions, avoid stress, take any required medications and do exercise to enjoy life with diabetes!
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