In the last blog we discussed the physiology of diabetes what happens to insulin and some of the symptoms of diabetes. Quick recap, insulin is the hormone that regulates blood sugar levels. There are two types of diabetes: type 1 and type 2. Type 1 is when the body does not produce enough insulin due to an autoimmune issue (this type is often due to congenital issues). Type 2 is when there isn’t enough insulin or insulin becomes less sensitive due to the increased in take in sugar which is often caused by dietary problems. Today we are going to discuss how we can take preventative measures to avoid having diabetes.
Unfortunately, there is no way of preventing type 1 diabetes. However, there are ways to check for it at an early age. The best way is to do blood test. As for type 2 diabetes, it often stems from dietary issues and lifestyle choices. So the best way to address the issue is through alterations in those aspects.
- Firstly, cut out most if not all processed sugars and refined carbohydrates. As we have discussed, diabetes is caused by increased blood sugar level. This causes a decrease in insulin sensitivity or the body is not able to keep up with insulin production.
- Secondly, drink water as your primary beverage. Chances are if you have diabetes, you probably don’t drink a lot of water. As a recommendation, we should not have more than 9 teaspoons of sugar every day. However, 1 can of a regular size soda already consists of 8 teaspoons of sugar! This is why if you want to prevent yourself from having diabetes, drink mostly water as your primary beverage!
- Thirdly, cut out processed foods. A study showed that a diet that consists mostly of processed food increases the change of diabetes by 30%. Yes, that can of spam, corned beef or that packet of two minute noodles is easy to make and tastes pretty good. But if you want to decrease the chances of getting diabetes, throw that stuff out. This is because during the processing, many preservatives are added to it and a common preservative is sugar!
- Finally, complete more exercise! Exercise has many benefits, one of the benefits is that it increases insulin sensitivity. If insulin is more sensitive, your body will be more efficient at handling and processing sugar and there will be less stress on the body when it comes to producing insulin. Additionally, exercise can help you lower body fat and body fat actually lowers the effectiveness of insulin detecting sugar.
If you have type-1 diabetes, you can’t do much about it. All you can do is watch out for your diet and live a healthy lifestyle as much as possible. If you want to prevent yourself from getting diabetes following the 4 tips that was mentioned above is a great start. Remember what you do with your body is up to you. You feed your body with good fuel only good results will appear.
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