A Big Deal – Diabetes Type 2
Type 2 Diabetes is a grave disease which could result in major disordersor ‘malfunctioning’ 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 Type 2 Diabetes?
Type 2 Diabetes 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 high levels of sugar in the blood stream circulate around the body causing damage to all the major organs of the body including eyes, heart, kidneys, blood circulation system (arteries) and your 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). In this test, the individual is provided with a sweet drink having 75 grams of sugar (glucose). Then following 2 hours, the blood sugar level is determined after a portion of blood is taken. If the result is 200 mg/dl (11 mmol/l) or more, then you are a diagnosed with Type 2 diabetes.
Role of Diet:
You can certainly control Type 2 Diabetes effectively with a good ‘diet plan’ which must include only minimal amounts of simple sugars (sweets) and simple carbohydrates (like 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). Also, you need to change your eating habits by eating frequent smaller sized meals. This will mean there will be smaller rises in your blood sugar levels after eating 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!). Generally, high amounts of fats are to be avoided – this includes oils; olive oil is regarded as a healthy oil. 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 2 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. As mentioned, you will need to alter your lifestyle by revisiting your diet. 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.
Keep a check of your blood sugar level regularly and avoid any large increases in blood glucose by eating correctly and by keeping yourself fit, healthy and active. See your dietitian and doctor routinely with your sugar level records.
Exercise and Diabetes Control:
90 % of the individuals who have Type ii Diabetes 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! Any sort of physical activity is satisfactory, and ideally performed with a timer (for 10 – 30 min) and slowly leading up to 30 min (per day), several (4-5 times per 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 ii Diabetes but you can help avoid or get on top of it by an ideal diet plan, regular physical activity, prescribed medication (if required) and avoiding all stress (which can increase your blood sugars!). Therefore, consume a healthy and controlled diet with smaller portions, avoid stress, take any required medications and undertake physical activity to continue to lead a healthy life with Type two Diabetes!
Taking Control of Your Diabetes: Healthy Diet
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