How to Prevent and Manage Diabetes
What is Diabetes?
Diabetes is a chronic disease which impacts the lives of millions of people around the globe. This condition causes the body to improperly process food for the use of energy. To better grasp the concept, you will first need to understand how insulin impacts your body. Here’s an example: when you eat, your body is able to transform food in to sugars (or glucose) and from there, your pancreas should release insulin. What is insulin? Insulin is what allows glucose to enter your cells, ultimately allowing your body to use sugar for energy.
Now with diabetes, this system doesn’t work.
3 Ways to Prevent Diabetes
Diet Change: Cut Sugar and Refined Carbs – Those with prediabetes experience a different reaction towards the action of producing insulin, leaving sugar levels relatively high in the bloodstream. This ultimately signals the pancreas to produce more insulin in attempt to bring the body back to a healthy balance. If proper care and diet changes are not taking place, there is a risk of worsening conditions, leading to type 2 diabetes. This is why it is key to watch your diet and cut out surgary foods and refined carbs.
Work Out on a Regular Basis – When exercising, your body requires less insulin to keep blood sugar at a healthy level, meaning your cells’ insulin sensitivity increases. Studies have shown that prediabetics who are consistently working out at an intense-rate increase their cells’ insulin sensitivity by 85%. With regular work outs you are able to improve insulin response and function, ultimately lowering the chance of diabetes.
Drink More Water – It is no secret that water is the most natural beverage you can drink. When choosing to drink water, you are choosing to avoid sugary drink options that have been linked to an increased chance of type 2 diabetes and a form of type 1 diabetes, latent autoimmune diabetes of adults (LADA).
3 Ways to Better Manage Your Diabetes
Check Your Sugar Throughout the Day – Those with diabetes should already have a set schedule, established by doctor and client, as to when blood sugar should be tested. However, it is ideal to check at least one extra time to ensure your blood sugar is at a healthy level throughout most of the day. Sethu Reddy, MD, chief of the adult diabetes section at the Joslin Diabetes Center in Boston states, “If you spot check, you have a much better sense of how things are going.”
Keep Count of Carbs – To prevent inconsistent and roller coaster-like blood sugar levels, it is ideal to keep track of your carbs. A good way to lessen your carbs intake is to pair it with a protein or opt for high-fiber carbs instead. These will help slow digestion down so you will feel full without upping your blood sugar. Some examples of good fibers and carbs are: sweet potatoes, pumpkins, dried beans, and whole wheat bread.
Lower Your Blood Sugar Through Exercise – Regular exercise is the best and most natural way to lower blood sugar. The key word here is ‘regular,’ in order for the effects to work, it is recommended to work out on a frequent basis as the effects do wear off in just a week. Not only is working out good in helping you maintain your diabetes, but it also plays a large role in maintaining your overall health and well-being. It’s a win-win.