How To Prevent Diabetes From Creeping Up On You

There are serious health consequences emanating from diabetes, and the only weapon you have to reduce the damages it can cause is making sure that you’re taking all the preventative measures against this metabolic disorder. By simply adopting a healthy lifestyle, you can improve your chances of preventing type 2 diabetes by 90%.

Aside from poor food choices, there are other contributing factor to this health condition. These factors can increase your risk of developing diabetes and should be controlled no matter what. Below are uncontrollable risk factors that you need to look out for as soon as possible:

  • If you are Asian, African American or African-Caribbean – these ethnic groups are five times more likely to get diabetes compared to other races.
  • Having first or second degree relatives suffering from type 2 diabetes
  • If you have Polycystic ovarian syndrome (PCOS). This condition causes women to gain uncontrollable weight.
  • If you had gestational diabetes during a past pregnancy
  • If you have impaired glucose tolerance or impaired fasting glycemia

The abovementioned factors are red flags you need to take action on.

The steps to health and wellness can be difficult. But here are simple lifestyle choices you can start as early as today to prevent diabetes:

Watch Your Weight

Watch Your Weight

Maintaining a normal weight is an important approach to preventing diabetes. Excess weight or obesity is due to many reasons like overeating, impaired glucose tolerance, stress, and poor life choices.

If you are carrying excess fat, talk to your doctor right away to find out ways how to address this matter. Morbidly obese individuals should also seek medical attention and talk to their doctor about the options like weight loss surgeries and if it’s a need to undergo these procedures.

Stop Eating Sugars

Being particular on what you eat and paying attention to your food choices can significantly reduce the risk of diabetes. Sugar is the main culprit for this metabolic disorder. If you are suffering from poor insulin sensitivity, you’re basically adding layers of fat whenever you eat sugar and carbohydrates. Eating excess amounts of carbohydrates, even if you’re metabolism seems fine can still wreak havoc to your health in the long-term.

A 2001 study stated that 10% consumed calories by Canadians are equivalent to 60 grams or 12 teaspoons of sugar a day. This astounding amount is shocking, but the surplus of sugar is actually difficult to identify.

If your diet is composed of processed foods, each product contains different kinds of sugars. The terms sucrose, dextrose, fructose-enriched corn syrup, glucose-fructose, malt syrup and etc in the ingredient list are actually sugars in disguise. Stay away from them.

Food with high glycemic load also spices your glucose levels uncontrollably. What happens in your body during a sugar spike is your pancreas releases more insulin. Because your body thinks you have taken so much sugar, insulin production goes on hyperdrive and it ends up storing all the sugar in your body cells.

This is the reason why after eating meals with high glycemic index, you usually feel hungry after only 10 to 20 minutes. This kind of activity in your metabolism also affects your appetite control, causing you to crave more food
on a regular basis.

The only way to prevent dumping your body with all these sugars is to choose whole foods. Load up on low-carb vegetables. Stay away from tropical fruits as they contain more fructose. But berries are fine. Eat regularly at the same time each day to schedule your body’s metabolism properly.

Stop eating anything that’s sweet. Stay away from packaged foods that are already pre seasoned and pre flavored – these are foods that contain the most sugars, sodium and preservatives that can damage your body in the most negative way.

Ditch Salt and Use Spices for Flavor

Our body can only take 1/2 teaspoon of salt per day. More than that amount, it can already cause bloating and water retention which puts stress on your kidneys. Instead of using salt, flavor your food using different kinds of spices.

You can use chili powder or cayenne as these spices can help boost your metabolism and promote weight loss. Turmeric is a natural blood sugar level stabilizer and can therefore be used to reduce high blood glucose levels. You can choose to take it in supplement form if you wish to get a more potent dose. You just need to remember that the turmeric side effects and benefits will vary from one person to the other.

Black pepper, thyme, and Jamaican allspice are herbs that can also block glycation reactions. Cinnamon is also a great natural booster for your body’s glucose tolerance.

Choose Fat Wisely

Choose Fat Wisely

Dietary fat can also influence the development of diabetes. Certain saturated fats can promote inflammation and cause insulin resistance. Choosing healthy fats and oils like those found in nuts, olives, and fatty fish are noteworthy. These oils are rich in omega-3 – an essential fatty acid needed by the body to improve insulin response.

Squeeze Exercise Time Even Despite Having A Busy Schedule

Besides its role in fighting heart conditions, exercise is also essential in preventing diabetes. Since your muscles are the main organs involved in the absorption of glucose in your body, regular physical exercises can maintain proper muscular function and improve sensitivity to insulin.

This assures you have a more stabilized blood sugar level. Exercising regularly also improves blood pressure which is notable in preventing coronary diseases.

Always Plan Ahead

If you know that you are at risk of getting diabetes, you can probably imagine how it can affect your health and completely change your life. Daily planning is key to successfully maintain a good health.
If you’re already taking precautions, list down your goals and objectives for the day and plan out your activities – from the kind of meals you will be eating to the places you have to go to. It sounds tedious, but it’s effective.

6 Vital Tips To Prevent Blood Sugar Spikes

6 Vital Tips To Prevent Blood Sugar Spikes

If Type 2 Diabetes has left your blood sugar to spike and dip uncontrollably, it’s time to get off that roller coaster. These swings in your glucose levels can make you feel very sick and downright crummy. Making lifestyle switches and proper diet decisions will help improve your blood-sugar control right away.

What type 2 diabetes does to your body is it decreases the insulin production of your body. Insulin regulates your blood sugar, and without it, your glucose levels will build up in the blood and will cause damage to your nerves and blood vessels. The increase of sugar in your blood can also potentially put you at risk of stroke and other heart diseases. Overtime, if your blood sugar is not controlled, this can lead to other health issues like kidney failure or even blindness.

According to Dr. Melissa Li-Ng, an endocrinologist at Ohio Cleveland Clinic, fatigue, blurry vision, increased thirst, and frequent urination are among the symptoms of high glucose levels. In order to prevent long-term health consequences, you must take action on your health as soon as these symptoms are already evident.

Dr. Li-Ng also encourages you to take proactive measures because your body can get used to chronic high blood sugar levels and yet feel completely fine even if your body is already experiencing damages. It’s also important to closely monitor sugar levels in case it drops too low. The symptoms of low sugar levels are lack of coordination, sweating, weakness, dizziness and irritability.

There are certain strategies you can do to prevent blood sugar spikes, says Academy of Nutrition and Dietetics spokesperson Toby Smithson, RD, LDN, CDE. Rather than focusing on what you can’t have, try including these healthy habits in your daily diet:

Eat More Nuts

Almonds, pistachios, and walnuts contain healthy fats that can slow down the absorption of sugar in your body. But you also have to make sure that you don’t finish an entire bag in one sitting. As healthy as they are, they still contain calories. Eating a handful of these nuts once or twice a day will do.

Eat More Grains

Eating more fiber-rich foods containing beta-glucan will help prevent sugar spikes. These include barley, rye and oat bran. What it does is it slows down “stomach-emptying” and allows your body to take its time absorbing nutrients – including sugar. But make sure to limit grains as these are still carbohydrates. They can still raise your blood sugar, they just take some gradual time unlike eating processed foods does.

Eat More Vegetables

Vegetables are low in carbohydrates and rich in fiber. Replacing carbohydrates with low-carb vegetables can help you stay fuller for longer periods of time without fueling your body more sugar it doesn’t need. It also prevents blood sugar surges while providing you with essential nutrients your body needs.

Spice Your Food Using Turmeric and Cinnamon

Turmeric has a reputation of having strong anti-inflammatory properties. Recent turmeric health benefits research tells us that taking it’s potent biochemical compound curcumin reduces the activity of cytokines IL-6, IL-1, and TNF – the inflammatory enzymes that tend to be overactive among diabetics. Including curcumin extracts as a part of the daily diet can improve the action of the disrupted insulin-response pathways among type 2 diabetes patients.

Cinnamon is also a good spice to include in your diet. A study published in Annals of Family Medicine 2013 showed that cinnamon can help decrease fasting blood sugar levels. Including this spice in your diet can help stimulate the pancreas to secrete more insulin.

Be Handy With Vinegar

According to the 2012 study of The Journal of Community Hospital Internal Medicine Perspectives, vinegar helps slow down sugar absorption in the body. Their research revealed that fasting blood sugar levels were lowered after their subjects took 2 ounces of apple cider vinegar. As it helped increase insulin sensitivity, it is recommended to take at least 1 tablespoon of apple cider vinegar 30 minutes before meals.

Never Skip Meals

According to Dr. Li-Ng, eating meals less than 3x a day can cause greater fluctuation in your blood sugar. Make sure to at least eat 3 healthy meals a day and low-calorie snacks in between. Never skip meals as they can cause eating splurges. This kind of meal plan will help stabilize your blood sugar the entire day.

These lifestyle changes are crucial in preventing diabetes. Because high blood sugar levels can pose a threat to your health, it’s important to take action on your health immediately.

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