How to prevent diabetes naturally
PC. Luis Quiroz Ravines
How to prevent diabetes naturally is an article that is intended to alert about the harmful consequences of the disease and how to prevent naturally respecting and putting into practice a system of life ordained by following simple easy tips to meet. You just have to be disciplined and persistent.
When blood glucose levels are above normal values it is said diabetes disease is present. Most food we eat are converted in the body into sugar or glucose to generate energy body. The hormone insulin, produced by the pancreas, facilitates the transport of glucose into body cells. When the body can not use its own insulin or does not produce enough the person suffers from diabetes due to accumulation of blood sugar.
When the immune system attacks permanently and disables the cells that produce insulin in the pancreas, is said to be a diabetes type 1 and corresponds to approximately 5 to 10% of diagnosed cases.
Type 2 diabetes is usually established over the years and begins when cells and muscles do not respond to signals glucose insulin. In response, the body produces more insulin and eventually this insulin production runs and fails causing diabetes type 2.
In the United States more than 24 million have diabetes and some six million are unaware they have the disease. If the progression of diabetes in the United States continues at the current rate, by 2050 there will be about 48 million diabetics and worldwide 439 million diabetics by 2030 is estimated.
Serious consequences of diabetes
Contents
- 1 Serious consequences of diabetes
- 2 How to prevent diabetes naturally
- 2.1 Controlled weight.
- 2.2 Avoid processed carbohydrates and eat whole grains.
- 2.3 Keep moving and turn off the television.
- 2.4 Stop smoking.
- 2.5 Reduce consumption of high-glycemic foods
- 2.6 Limit intake of red meat and choose fish, poultry and nuts.
- 2.7 Disregard sugary drinks and consume water or tea instead.
- 2.8 Eat good fats and avoid bad fats.
- 2.9 Some alcohol can help.
- 2.10 Sleep well.
- 2.11 Manage stress.
Most people ignore the very serious consequences of diabetes on quality of life and health. Diabetes can severely damage the eyes, heart, kidneys, blood vessels and cause heart attack or stroke.
kidney damage.
Incorrectly glucose used by the body, metabolized rather it accumulates in the blood causing inflammation and degenerative kidney problems. It originates diabetic nephropathy and kidney transplant patient will need or permanent dialysis.
Blindness or visual impairment.
Diabetes causes increased pressure in the eye that causes visual glaucoma, diabetic retinopathy and if the problem progresses, the total irreversible blindness. Other consequences are cataracts, retinal detachment, eye spills etc.
Erectile dysfunction.
Sustained blood glucose can cause damage to the circulatory and nervous system resulting in the male erection problems and sexual dysfunction.
Diabetic foot.
If you have tingling, nonhealing wounds or pain in your feet, you have diabetic foot.
Atherosclerosis.
In diabetic blood does not flow properly causing accumulation of fat in the arteries and ultimately causing heart problems, limbs and brain.
How to prevent diabetes naturally
Especially diabetes type 2 can be prevented by following simple steps like more exercise, keep weight down, not smoking and eating a healthy diet, ie make changes in lifestyle, for example:
Controlled weight.
The main cause of diabetes type 2 is excess weight. An obese person has up to 40% more likely to develop diabetes type 2 compared to a person with a healthy weight. A weight reduction of only 10% can halve the risk of developing diabetes.
Avoid processed carbohydrates and eat whole grains.
A study of 60,000 women for 18 years showed that women who consumed two to three servings of whole grains a day had 30% less chance of getting diabetes than those who rarely consumed whole grains. And to compare this study with other large studies they found that the risk of diabetes decreased to 21% in those who ate about two extra servings of whole grains.
Keep moving and turn off the television.
For lack of movement and Inactivity can originate diabetes type2. If you work your muscles improve your ability to use insulin and absorb glucose. The Nurses’ Health Study recommends ½ hour walk briskly every day to reduce the risk of diabetes type 2 by up to 30%. Another study in black women suggests brisk walking a half hour, 5 days a week.
Television is another activity harmful to health, especially for the onset of diabetes type 2. Two hours of television increases the risk of diabetes by 20% and 15% in heart disease.
Stop smoking.
If you smoke is 50% more likely to develop diabetes and if you are a heavy smoker your risk is higher.
Reduce consumption of high-glycemic foods
Such as white rice, white bread, bagels, mashed potatoes etc. These foods cause spikes in blood sugar and insulin levels increase. In Shangay, for example women consuming high amounts of rice have 21% increased risk of diabetes type 2 than women who eat less rice.
Limit intake of red meat and choose fish, poultry and nuts.
There is increasing evidence that consumption of red meat increases the risk of diabetes, consuming even small amounts.
Researchers studied 440,000 people, of whom 28,000 developed diabetes by the daily consumption of a 3-ounce serving of red meat. And consumption of processed meats such as hot dogs increased the risk of diabetes by 51%,
Disregard sugary drinks and consume water or tea instead.
Sugary drinks, like refined grains, have a high glycemic Content will do which is associated with an increased risk of diabetes. A study Nurses’ Health Study II states that women who drink one or more sugary drinks have 83 percent higher risk of developing diabetes than women who avoid or consume less sugary drinks. Healthy drinks or juices have the same effect as sugary drinks and increase the risk of diabetes by 25%. Drinking water is a great choice even drink tea or coffee are good substitutes.
Eat good fats and avoid bad fats.
Polyunsaturated fats from liquid vegetable oils, seeds and nuts can help prevent diabetes type 2. Conversely trans or saturated fat as margarines, increase the risk of diabetes.
Some alcohol can help.
There is evidence that moderate alcohol consumption can reduce the risk of heart disease and prevent diabetes 2. Up to two drinks a day for men and one drink per day for women, improves the performance of insulin and glucose into cells carry. Some studies suggest that moderate alcohol consumption reduces the risk of diabetes type 2.
Sleep well.
Insomnia and poor sleep quality increase the risk of diabetes and obesity. After noon avoid caffeine
Manage stress.
Intense stress releases hormones that increase blood sugar and can lead to diabetes.
In short the prevention of diabetes can be reduced to stay active and stay slim.
NOTE: Luis Quiroz Ravines is a Peruvian journalist specializing in natural health, author of an effective treatment to lose weight naturally. Learn MORE at: weightlossperuvianrecipe.com/
Sources
https://www.hsph.harvard.edu/nutritionsource/diabetes-prevention/preventing-diabetes
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