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Diabetes is on the rise, yet most cases are preventable with healthy lifestyle changes. Some can even be reversed. Taking steps to prevent and control diabetes doesn’t mean living in deprivation; it means eating a balanced diet with a specifically designed workout that will also boost your energy and improve health.

 

It has taken decades, but medical professionals are finally starting to give diet and exercise for the prevention and reversal of type 2 diabetes some well-deserved attention.

 

"... the new study can give people with the disease hope that through lifestyle changes, they could end up getting off medication and likely lowering their risk of diabetes-related complications," Reuters Health reports.

 

Diabetes is a disease of impaired carbohydrate metabolism, which results from inadequate production or utilization of the hormone insulin. This vital substance is necessary to convert food into energy, by facilitating the transfer of glucose (sugar) from the bloodstream into the body's cells

 

 There are 2 types of diabetes :

 

Type 1 Diabetes (Insulin Dependent Diabetes Mellitus, or IDDM)

 

• Because of damage to the insulin-producing islet cells of the pancreas, little or no insulin is available

• Usually in childhood or early adult life.

• These individuals must take regular injections of insulin.

 

Type 2 Diabetes (Non-Insulin Dependent Diabetes Mellitus, or NIDDM)

 

• Pancreas is producing insulin, but the cells that use insulin are resistant to it.

• One or more oral medications designed to decrease insulin resistance or enhance the cells' sensitivity to insulin.

• They may also need to take insulin by injection.

 

While the types have different pathologies, they have the same common symptom

 

• High levels of glucose in the blood.

 

• Essentially, the cells become starved for energy, so the person is fatigued.

 

• Over time, elevated glucose levels lead to complications of the disease, by causing damage at the cellular level.

 

• Without good blood sugar control, the diabetic becomes more vulnerable to retinopathy, neuropathy, as well as kidney and heart disease.

 

• Other changes may occur in the connective tissue of the body, leading to thickening or stiffening of the fascia surrounding the muscles and organs.

 

• Excess sugar spills into the urine, causing frequent urination and excessive thirst.

 

Treatment of diabetes involves

 

• Normalization and maintenance of healthy blood glucose levels (80 to 120 mg/dl). By:

• Balancing nutrition

• Exercise

• Appropriate use of medications (insulin or oral medications)

• Management of stress.

 

Researches have shown that by improving lifestyle (exercise, nutrition & managing stress) one can bring down the dose of insulin or medication to a bare minimum level

 

Physical activity, including appropriate endurance and resistance training, is a major therapeutic modality for  diabetes Favourable changes in glucose tolerance and insulin sensitivity usually deteriorate within 72 h of the last exercise session: consequently, regular physical activity is imperative to sustain glucose-lowering effects and improved insulin sensitivity

 

Healthy eating is a cornerstone of healthy living — with or without diabetes. But if you have diabetes, you need to know how foods affect your blood sugar levels. It's not only the type of food you eat but also how much you eat and the combinations of food types you eat.

 

Learn about carbohydrate counting and portion sizes. A key to many diabetes management plans is learning how to count carbohydrates. Carbohydrates are the foods that often have the biggest impact on your blood sugar levels. And for people taking mealtime insulin, it's crucial to know the amount of carbohydrates in your food, so you get the proper insulin dose.

 

Learn what portion size is appropriate for each type of food. Simplify your meal planning by writing down portions for the foods you eat often. Use measuring cups or a scale to ensure proper portion size and an accurate carbohydrate count.

 

Make every meal well-balanced. As much as possible, plan for every meal to have a good mix of starches, fruits and vegetables, proteins, and fats. It's especially important to pay attention to the types of carbohydrates you choose. Some carbohydrates, such as fruits, vegetables and whole grains, are better for you than are others. These foods are low in carbohydrates and contain fiber that helps keep your blood sugar levels more stable. Talk to your doctor, nurse or dietitian about the best food choices and the appropriate balance of food types.

 

Coordinate your meals and medications. Too little food in proportion to your diabetes medications — especially insulin — may result in dangerously low blood sugar (hypoglycemia). Too much food may cause your blood sugar level to climb too high (hyperglycemia). Talk to your diabetes health care team about how to best coordinate meal and medication schedules.

 

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