You Should Really Inform Yourself : Type II Diabetes
by on Mar.24, 2011, under Uncategorized
Millions of people around the world have been diagnosed with diabetes (but many others don’t even yet know they have it!). Some may not even show any Diabetes Symptoms. The very lucky thing about diabetes is that you can really help control it with a little perseverance, even though there is presently no cure for it. This article discusses Type ii Diabetes and it will surely guide you towards the important aspects of controlling this condition. We have seen in this discussion that you can surely get on with your life’s daily activities and control your blood sugar levels after following a newdiet plan and starting physical activity and exercise.
Diabetes Education about type 2:
Type 2 Diabetes is a disease where there can be a surplus quantity of blood glucose. Diabetes 2 is the consequence of high sugar in the blood which can happen after consuming many different types foods, but particularly low quality carbohydrates (from white flour, sugary sweets, and from highly processed foods which contain little fibre; you require fibre in your foods to help slow down the quick rate of sugar absorption from the intestines!).
There are a couple of types of diabetes and this article will discuss Type 2 Diabetes. Diagnosis of Type 2 diabetes, the most common form of diabetes, is confirmed with the assistance of the Oral Glucose Tolerance Test (OGTT). The test involves ingestion of 75 grams of glucose (dissolved in water). After a period of two hours, a blood sample is taken for examination of the blood glucose level. If the result is 11 mmol/l (200 mg/dl) or more, then a diagnosis of Type 2 Diabetes is confirmed.
Diet in Diabetes:
You can certainly control Type ii Diabetes effectively with a diet and eating plan which must include only minimal amounts of simple sugars (sweets) and simple carbohydrates (white flour products). Include in your diet more ‘complex’ carbohydrates such as wholegrain products (with plenty of fibre), vegetables (but not potatoes), beans and pulses (chickpeas, lentils and peas). Dietary modifications will also include a decrease in the size of meals, but eating these smaller meals more often. This will mean that there are smaller rises in your blood sugar after these smaller meals (instead of really big rises in blood glucose if you have only one or two really heavy (big) meals a day). It is a good idea to start consuming greater amounts of fruit and vegetables and to decrease the levels of of white flour (brown wholemeal flour is good), reducing white rice (wholegrain brown rice is good) and reducing foods high in fat (especially with a lot of trans and saturated fats!). Avoid the intake of excessive oils and try to use olive oil instead of other forms of oils.
Even people who don’t have diabetes should follow this eating plan as it is healthy and may even prevent the onset of diabetes!
Lifestyle Changes:
A healthy lifestyle will surely help you to control Type 2 Diabetes and its adverse complications.
Firstly, perform regular exercise (walk 10-20 minutes a day) to keep fit and active, and also to burn and help your body reduce the sugar (glucose) levels in your blood. Alterations are also required where dietary modifications are also incorporated. Eat smaller portions by dividing three big meals a day into six smaller ones. Alter your menu to include a smaller amounts of simple carbohydrates (like white flour, sugary sweets and white rice) and also include less sugar and salt intake as well.
Routinely measure your blood sugar levels. Try to avoid any sudden large increases in your blood glucose by eating correctly and keeping yourself fit and healthy (by keeping active). Consult your dietitian and physician regularly with your blood sugar level records.
Your lifestyle plays a vital role in determining and controlling you blood sugar levels. The changes in eating habits in your lifestyle are important – altering the amount and type of foods. Eat less amounts. Try to additionally decrease the levels of calories eaten and reduce simple carbs. Routine activity is a must to keep healthy and vital!
Role of Exercise in Diabetes:
90 % of the individuals who have Type two Diabetes are overthe correct bodyweight according to many studies. So exercise has a great role to play in avoiding Diabetes, or controlling it once you get it! There many benefits with exercise, including your weight down, keeping you flexible, giving you a strong feeling of vitality, and a great feeling that you are making the most of life. Partaking in regular physical activity is essential, sticking to a timed routine (10-30 minutes) and eventually doing this 20-40 minutes a day, several (3-5) times a week. Always seek medical advice before starting rigourous physical activity! A number of activites are excellent to assist in keeping the blood glucose levels down. These include walking, jogging, swimming and yoga!
Exercise will surely help you to control your cholesterol level and it will certainly also help you control your body weight.
Prevention of Diabetes:
Type two Diabetes can be avoided in 60 % of people by simply changing your lifestyle by including good habits such as enjoying a balanced diet, keeping a close to ideal body weight and undertaking regular physical activity and exercise! So, eat a healthy and controlled diet with smaller portions, avoid stress (which can increase your blood sugars) take any of the required medications and do regular exercise to enjoy life with diabetes!
