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Diabetes prevention: 5 tips for taking control
Changing your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider these tips.
Lifestyle changes can help prevent the onset of type 2 diabetes, the most common form of the disease. Prevention is especially important if you're currently at an increased risk of type 2 diabetes because of excess weight or obesity, high cholesterol, or a family history of diabetes. If you have been diagnosed with prediabetes — high blood sugar that doesn't reach the threshold of a diabetes diagnosis — lifestyle changes can prevent or delay the onset of disease. Making a few changes in your lifestyle now may help you avoid the serious health complications of diabetes in the future, such as nerve, kidney and heart damage. It's never too late to start.
1. Lose extra weight
Losing weight reduces the risk of diabetes.
People in one large study reduced their risk of developing diabetes by almost 60% after losing approximately 7% of their body weight with changes in exercise and diet. The American Diabetes Association recommends that people with prediabetes lose at least 7% to 10% of their body weight to prevent disease progression. More weight loss will translate into even greater benefits. Set a weight-loss goal based on your current body weight. Talk to your doctor about reasonable short-term goals and expectations, such as a losing 1 to 2 pounds a week.
2. Be more physically active
There are many benefits to regular physical activity. Exercise can help you:
• Lose weight
• Lower your blood sugar
• Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range Goals for most adults to promote weight loss and maintain a healthy weight include: • Aerobic exercise. Aim for 30 minutes or more of moderate to vigorous aerobic exercise — such as brisk walking, swimming, biking or running — on most days for a total of at least 150 minutes a week.
• Resistance exercise. Resistance exercise — at least 2 to 3 times a week — increases your strength, balance and ability to maintain an active life. Resistance training includes weightlifting, yoga and calisthenics.
• Limited inactivity. Breaking up long bouts of inactivity, such as sitting at the computer, can help control blood sugar levels. Take a few minutes to stand, walk around or do some light activity every 30 minutes.
3. Eat healthy plant foods
Plants provide vitamins, minerals and carbohydrates in your diet. Carbohydrates include sugars and starches — the energy sources for your body — and fiber. Dietary fiber, also known as roughage or bulk, is the part of plant foods your body can't digest or absorb. Fiber-rich foods promote weight loss and lower the risk of diabetes. Eat a variety of healthy, fiber-rich foods, which include:
• Fruits, such as tomatoes, peppers and fruit from trees
• Nonstarchy vegetables, such as leafy greens, broccoli and cauliflower
• Legumes, such as beans, chickpeas and lentils
• Whole grains, such as whole-wheat pasta and bread, whole-grain rice, whole oats, and quinoa The benefits of fiber include:
• Slowing the absorption of sugars and lowering blood sugar levels • Interfering with the absorption of dietary fat and cholesterol
• Managing other risk factors that affect heart health, such as blood pressure and inflammation • Helping you eat less because fiber-rich foods are more filling and energy rich Avoid foods that are "bad carbohydrates" — high in sugar with little fiber or nutrients: white bread and pastries, pasta from white flour, fruit juices, and processed foods with sugar or high-fructose corn syrup.
4. Eat healthy fats
Fatty foods are high in calories and should be eaten in moderation. To help lose and manage weight, your diet should include a variety of foods with unsaturated fats, sometimes called "good fats." Unsaturated fats — both monounsaturated and polyunsaturated fats — promote healthy blood cholesterol levels and good heart and vascular health. Sources of good fats include:
• Olive, sunflower, safflower, cottonseed and canola oils
• Nuts and seeds, such as almonds, peanuts, flaxseed and pumpkin seeds
• Fatty fish, such as salmon, mackerel, sardines, tuna and cod Saturated fats, the "bad fats," are found in dairy products and meats.
These should be a small part of your diet. You can limit saturated fats by eating low-fat dairy products and lean chicken and pork.
5. Skip fad diets and make healthier choices
Many fad diets — such as the glycemic index, paleo or keto diets — may help you lose weight. There is little research, however, about the long-term benefits of these diets or their benefit in preventing diabetes. Your dietary goal should be to lose weight and then maintain a healthier weight moving forward. Healthy dietary decisions, therefore, need to include a strategy that you can maintain as a lifelong habit. Making healthy decisions that reflect some of your own preferences for food and traditions may be beneficial for you over time. One simple strategy to help you make good food choices and eat appropriate portions sizes is to divide up your plate. These three divisions on your plate promote healthy eating:
• One-half: fruit and nonstarchy vegetables
• One-quarter: whole grains
• One-quarter: protein-rich foods, such as legumes, fish or lean meats
When to see your doctor
The American Diabetes Association recommends routine screening with diagnostic tests for type 2 diabetes for all adults age 45 or older and for the following groups:
• People younger than 45 who are overweight or obese and have one or more risk factors associated with diabetes
• Women who have had gestational diabetes
• People who have been diagnosed with prediabetes
• Children who are overweight or obese and who have a family history of type 2 diabetes or other risk factors Share your concerns about diabetes prevention with your doctor.
He or she will appreciate your efforts to prevent diabetes and may offer additional suggestions based on your medical history or other factors.
When you have pre-diabetes, your blood glucose (sugar) is higher than normal, but not high enough to be diabetes.
People with diabetes are at increased risk of renal atherosclerosis, urinary tract infections,
If you have diabetes, it is vital that you have your eyes checked regularly. Damage to the retina at the back of the eye (retinopathy) is a common complication of diabetes.
Foot Care Tips
Special foot care is necessary when you have diabetes. Poor blood flow, nerve damage, and trouble fighting infections can make foot problems very serious.
Diabetes meal planning starts with eating a well-balanced diet that includes carbohydrates (carbs), protein, and fat. Carbs (found in starches, fruit, vegetables, milk/yogurt and sweets) turn into sugar (glucose) in the body.
With type 2 diabetes, the illness and symptoms tend to develop gradually (over weeks or months). This is because in type 2 diabetes you still make insulin (unlike in type 1 diabetes).
Intensity refers to the rate at which the activity is being performed or the magnitude of the effort required to perform an activity or exercise.
Key facts from WHO (World Health Organization)
Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise.
Walking is simple, free and one of the easiest ways to get more active, lose weight and become healthier.
There are many ways busy mums and dads, families, young people, office workers and older adults can build physical activity into their lives. Being physically active is easier than you think, especially if you make activity part of your daily routine.
A modern problem
People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes
Physical activity can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer by up to 50% and lower your risk of early death by up to 30%. It’s free, easy to take, has an immediate effect and you don’t need a GP to get some. Its name? Exercise.
Smoking leads to disease and disability and harms nearly every organ system of the body.
Why Quitting Is Hard
Many ex-smokers say quitting was the hardest thing they ever did. Yet millions of people have been able to do it—and you can, too.
Someone who feels supported is more likely to quit smoking for good. That’s why friends, family members, and significant others can play a big part in helping a person become smokefree.
Many people use quit smoking medications to help reduce withdrawal feelings and cigarette cravings. These medications can double your chances of quitting for good.
Six practical, quick and simple steps you can take straight away to quit smoking
10 health benefits of stopping smoking
Smoking is bad for your health, but exactly how will stopping make life better? Here are 10 ways your health will improve when you stop smoking.
What Is An Ulcer and Gastritis?
Gastritis and an ulcer are conditions that affect the stomach and small intestine, and they share many symptoms, such as abdominal pain, nausea, vomiting, loss of appetite and weight loss.
Psoriasis is a chronic (long-lasting) skin disease of scaling and inflammation that affects greater than 3.1 percent of the U.S. population, or more than 6.7 million adults.
To understand high blood cholesterol, it helps to learn about cholesterol. Cholesterol is a waxy, fat-like substance that’s found in all cells of the body.
Understanding High Blood Pressure
High blood pressure is a common disease in which blood flows through blood vessels (arteries) at higher than normal pressures.
What is hyperthyroidism?
Hyperthyroidism, also called overactive thyroid, is when the thyroid gland makes more thyroid hormones than your body needs. The thyroid is a small, butterfly-shaped gland in the front of your neck. Thyroid hormones control the way the body uses energy,
Hypothyroidism (Underactive Thyroid)
What is hypothyroidism?
Hypothyroidism, also called underactive thyroid, is when the thyroid gland doesn’t make enough thyroid hormones to meet your body’s needs. The thyroid is a small, butterfly-shaped gland in the front of your neck.
Anemia is a condition in which your blood has a lower than normal number of red blood cells.
Anemia also can occur if your red blood cells don't contain enough hemoglobin. Hemoglobin is an iron-rich protein that gives blood its red color.
Asthma is a chronic (long-term) lung disease that inflames and narrows the airways. Asthma causes recurring periods of wheezing (a whistling sound when you breathe), chest tightness, shortness of breath, and coughing. The coughing often occurs at night or early in the morning.
The definition of an aerosol, as used here, is a suspension of tiny particles or droplets in the air, such as dusts, mists, or fumes.
Abrasive blasting is more commonly known as sandblasting since silica sand has been a commonly used material as the abrasive, although not the only one always used.
Range of motion (ROM) is a measurement of movement around a joint. Measuring ROM is helpful to assess flexibility, ability to work and fitness.
According to Kurz, the following tables indicates the normal ranges of joint motion for various parts of the body:
Flexion: 70-90 degrees
After a serious injury, illness or surgery, you may recover slowly. You may need to regain your strength, relearn skills or find new ways of doing things you did before. This process is rehabilitation.