Your Game Plan To Prevent Type 2 Diabetes

Your Game Plan to Prevent Type 2 Diabetes

Type 2 diabetes prevention is proven, possible, and powerful. Taking small steps, such as eating less and moving more to lose weight, can help you prevent or delay type 2 diabetes and related health problems. The information below is based on the NIH-sponsored Diabetes Prevention Program (DPP) research study, which showed that people could prevent or delay type 2 diabetes even if they were at high risk for the disease.
Follow these steps to get started on your game plan.
If you are overweight, set a weight-loss goal that you can reach. Try to lose at least 5 to 10 percent of your current weight. For example, if you weigh 200 pounds, a 10-percent weight-loss goal means that you will try to lose 20 pounds.
Research shows that you can prevent or delay type 2 diabetes by losing weight by following a reduced-calorie eating plan and being more active each day.
Find ways to be active every day. Start slowly and add more activity until you get to at least 30 minutes of physical activity, like a brisk walk, 5 days a week.
Keep track of your progress to help you reach your goals. Use your phone, a printed log, online tracker, app, or other device to record your weight, what you eat and drink, and how long you are active.
Ask your health care team about steps you can take to prevent type 2 diabetes. Learn about other ways to help reach your goal, such as taking the medicine metformin. Also, ask if your health insurance covers services for weight loss or physical activity.
It’s not easy to make and stick to lifelong changes in what you eat and how often you are active. Get your frien Continue reading

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5 Best Foods for Diabetes

Diabetes is the 7th leading cause of death in the U.S., and doubles the risk of heart attack and stroke.1 However, type 2 diabetes is a lifestyle disease - our food choices can either prevent or promote insulin resistance and resultant diabetes.
Many conventional diabetes diets rely on meat or grains as the major calorie source. However, these strategies have serious drawbacks. High-nutrient, low glycemic load (GL) foods are the optimal foods for diabetics, and these foods also help to prevent diabetes in the first place:
Green vegetables: Nutrient-dense green vegetables – leafy greens, cruciferous vegetables, and other green vegetables – are the most important foods to focus on for diabetes prevention and reversal. Higher green vegetable consumption is associated with lower risk of developing type 2 diabetes, and among diabetics, higher green vegetable intake is associated with lower HbA1c levels.2,3A recent meta-analysis found that greater leafy green intake was associated with a 14 percent decrease in risk of type 2 diabetes.4 One study reported that each daily serving of leafy greens produces a 9 percent decrease in risk.5
Non-starchy vegetables: Non-green, non-starchy vegetables like mushrooms, onions, garlic, eggplant, peppers, etc. are essential components of a diabetes prevention (or diabetes reversal) diet. These foods have almost nonexistent effects on blood glucose and are packed with fiber and phytochemicals.
Beans: Beans, lentils, and other legumes are the ideal carbohydrate source. Beans are low in GL due to their moderate protein and abundant fiber and re Continue reading

Risk factors for diabetes: Type 1, type 2, and gestational

This article is about risk factors for diabetes mellitus. Usually just called diabetes, this is a disease that occurs when the body does not make or use insulin in the way it should.
Diabetes results in a person having too much of a type of sugar, called glucose, in their blood and not enough in their cells. At least 1 in 4 people with diabetes does not know that they have the disease.
Knowing risk factors for diabetes is very important for preventing the damage it can cause. If a person knows what these factors are, they can see a doctor early to find out if they have, or are at risk of, diabetes.
There are three main kinds of diabetes: type 1, type 2, and gestational diabetes. Each of these is briefly described below, along with their important risk factors.
Type 1 diabetes
In type 1 diabetes, the body makes no or very little insulin. It affects around 5 percent of those with diabetes. It is treated with either insulin injections or an insulin pump, along with diet.
The main risk factors for type 1 diabetes include:
Family history. Having a parent or sibling with type 1 diabetes increases the chances of a person having the same type. If both parents have type 1, the risk is even higher.
Age. Type 1 diabetes usually affects younger people. Ages 4 to 7 and ages 10 to 14 are the most common. Type 1 diabetes may occur at other ages, although it does so less often.
Genetics. Having certain genes may increase the risk of type 1 diabetes. Your doctor can check for these genes.
Where a person lives. Studies have found more type 1 diabetes the further away from the equator a perso Continue reading

Morning to Night Diabetes Management

Good diabetes management depends on following a routine that runs throughout your day — from the time you get up until your head hits the pillow again at night. That's because blood sugar levels are in constant flux during the day. They rise after meals and taper off during physical activity. The key to successfully managing type 2 diabetes and its symptoms is to keep your blood sugar levels as stable as possible. That's where a routine comes into play. Here are diabetes management tips to help cover every part of your day:
In the Morning
Check your blood sugar. If you have type 2 diabetes, you should check your blood sugar level every morning before you eat anything, says Marjorie Cypress, CDE, president of health care and education at the American Diabetes Association. This gives you a good baseline idea where you stand and allows you to make adjustments throughout the day.
Eat breakfast. If you skip breakfast, you're already starting your day on the wrong foot. "Many people tend to skip breakfast, and it's one of the most important meals of the day," Cypress says. "You skip breakfast and you get hungrier and hungrier, and that's one of the reasons people tend to overeat later in the day." Eating regular meals will help keep your blood sugar levels steady, but skipping meals and then binging will cause spikes.
Give your feet a once-over. Diabetes can cause your feet to lose feeling because of nerve damage. In extreme cases, a person with diabetes can end up having to have a foot amputated if an unnoticed cut becomes severely infected. Check your feet for any sores or cu Continue reading

Best Herbs and Foods For Diabetes Prevention and Control

Diabetes is a chronic illness that is becoming very common nowadays due to the unhealthy diet and the sedentary lifestyle. The diabetes is a disorder where the levels of carbohydrates, sugar, fat, and protein increases. Diabetes can affect the various other organs of the body like the brain and the heart. But thankfully, diabetes can be controlled by eating diabetes friendly herbs and foods and by leading active lifestyle. Today in this post, we are going to discuss about some of the best herbs and foods for diabetes control.
If you are suffering from diabetes, or there is any diabetic in your family, I am sure you understand their pain. Even if diabetes can be controlled, life changes completely.
World Health Organization (WHO) has pointed out that about half of all deaths of the world population are caused by the rise in the level of blood glucose before the age of 70 years. WHO also projects that in 2030, diabetes will be the 7th leading cause of deaths in the world, and that’s a real threat. Today, more than 422 million people are living with diabetes, worldwide.
Researchers have estimated that the developing countries are more prone to diabetes in the world. In India, it is estimated that 33 million people are victims of this disease, and it will increase to 58 million by the year 2025. The rate of the people suffering from diabetes is increasing rapidly, and majority of the cases are from the urban areas.
Looking at the dangerous situation of the disease, and how fast it is spreading, it is better that you take proper care of your health, before it becomes a problem Continue reading