Health & lifestyle

PREVENT DIABETES TODAY; Stay Lean and Stay Active

Every November 14, the World Diabetes Day is always celebrated and it was introduced in 1991 by the International diabetes federation and the World Health Organisation (W.H.O) in response to the alarming rise of diabetes around the world. Diabetes mellitus (DM), also known as simply diabetes, is a group of metabolic diseases in which there are high blood sugar levels over a prolonged period. This high blood sugar produces the symptoms of frequent urination, increased thirst, and increased hunger. There are three main types of diabetes mellitus: Type 1 DM results from the body’s failure to produce enough insulin, the hormone which breaks down blood sugar. The cause is unknown .Type 2 DM begins with insulin resistance, a condition in which cells fail to respond to insulin properly. The primary cause is excessive body weight and not enough exercise .Gestational diabetes, is the third main form and occurs when pregnant women without a previous history of diabetes develop a high blood glucose level.     Globally, as of 2013, an estimated 382 million people have diabetes worldwide; with TYPE 2 Diabetes making up about 90% of the cases. This is equal to 8.3% of the adults’ population, with equal rates in both women and men and also the 8th leading cause of death worldwide.

Simple Steps to Preventing Diabetes

Control Your Weight; Excess weight is the single most important cause of Type 2 diabetes. Being overweight and obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.

Get Moving; Inactivity promotes Type 2 diabetes. Every two hours you spend watching TV instead of pursuing something more active increases the chances of developing diabetes by 14 percent. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose.

Tune up your Diet; Four dietary changes can have a big impact on the risk of Type 2 diabetes;

  1. Choose whole grains and whole grain products over highly processed carbohydrates.
  2. Skip the sugary drinks.
  3. Choose good fats instead of bad fats. The types of fats in your diet can also affect the development of diabetes. Good fats, such as the polyunsaturated fats found in liquid vegetable oils, nuts, and seeds can help ward off Type 2 diabetes. These fats do just the opposite. These bad fats are found in many margarines, packaged baked goods, fried foods in most fast-food restaurants, and any product that lists “partially hydrogenated vegetable oil” on the label.
  4. Limit red meat and avoid processed meat; Skip the beef and ham. Poultry are much more healthful protein choices.

The Bottom Line is that the key to preventing Type 2 diabetes can be boiled down to five words: Stay lean and stay active.



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