People can stop the progression in diabetes prior to it develops
Diabetes is a serious chronic disease that is afflicting millions of people around the world.
If you suffer from diabetes and you aren’t able to control your blood sugar levels, you could be diagnosed with any of the more severe medical conditions including kidney failure, heart disease and nerve damage among others.
Pre-diabetes is a disease that occurs when the levels of your blood glucose are higher than what they should be but not high enough that you’re diagnosed as diabetic. Studies suggest that as high as 70% of people with pre-diabetes be diagnosed with full type 2 diabetes.
However, 30% of people can stop the progression in diabetes prior to it develops into an ongoing disease. If you’ve been diagnosed with pre-diabetes getting into full-blown diabetes isn’t inevitable.
You cannot change your past habits, your age, or your genetics but you can alter your way of life… what you dress and the food and drinks you consume.
How your digestive system works
The food you eat is generally a mixture of carbohydrates, proteins , and fats in different proportions. A portion of meat, for instance, has a lot of proteins and fats. Potatoes, for instance, contain plenty of carbohydrates.
If you digest a little of food, it’s broken down into its main elements… carbohydrates proteins, fats and proteins. The components are further broken down by the digestive system, and then released into the bloodstream that circulates them throughout your body.
The energy you need comes from glucose. Glucose is simply a sugar. It is however your body’s main source of energy.
The majority of glucose is derived from digestion both starch and sugar contained in carbohydrates that you consume from foods like rice pasta, grains, breads, pasta as well as potatoes, fruit and certain vegetables. The glucose that is produced during digesting food in the stomach gets taken into your bloodstream, which is then pumped out to the cells of your body.
The fuel that glucose provides is cells… it is the powerhouse behind your thoughts, movement, and pretty much everything else you do.
To provide energy to cells, glucose needs to enter them. It is only able to do this by using insulin.
Insulin is an hormone (a kind of chemical). It is made by the pancreas. It releases insulin to your bloodstream. It then circulates through your body before interacting with glucose during the same route. The function for insulin is permit glucose to get into the cells of your body.
To accomplish this, insulin binds to a receptor located on the cell’s surface. The cell’s membrane then opens to allow glucose into the cell. Cells can then utilize glucose as fuel.
The glucose-insulin system must be functioning properly if you want in good health.
If the insulin doesn’t complete its job of opening the cell’s doorway’ for glucose, it won’t be able to enter cells… so the cells will eventually run out of fuel.
Diabetes is a disease that occurs when the glucose-insulin system is not functioning properly.
There are two major kinds that are diabetes-related: (a) Type 1 diabetes and (b) type 2. Over 95% of patients suffer from type 2 diabetes.
When you suffer from type one diabetes,, the pancreas doesn’t produce any insulin, or at the very least it produces very little. It is impossible to treat type 1 diabetes. The only way patients can live is to take regular doses of insulin.
For type 2 diabetics the pancreas produces insulin that is released into bloodstream. When the insulin reaches on a cell, it has difficulties attaching itself to the receptor. This means that it can’t cause the cell’s membrane to be opened and let glucose get into the cell.
Insulin resistance is a condition where insulin is ineffective at attaching itself to receptors on cells.
Imagine the key that is trying to slip through a lock door. In the event that the lock gets blocked… like using a small amount of chewing gum… the key will not be able to get inside. There’s absolutely nothing wrong with your lock and there’s nothing to do with the locking. However, before the key is able to enter the lock, it must be cleaned.
One of the primary causes for insulin resistance is that it has cells ‘doors’ filled with fat. There is only one way you can open them is to remove any fat possible from your diet over between four and six weeks (at at) until your cell receptors are completely free of fat.
What are you able to do to stop type 2 diabetes from developing from pre-diabetes into a chronic disease… and its increased risk for heart attack, strokes kidney transplants, blindness, leg amputations, as well as other terrible diseases?
Change your lifestyle using:
Exercise and
Diet
Here are 12 suggestions for things you can try:
1. Avoid sedentary behavior
A sedentary way of life is one where you sit for the majority of the time and do very little physical activities. The connection between sedentary behavior as well as the possibility of developing developing diabetes is well-established.
An analysis of 47 studies revealed that those who spend the majority of their time engaged in sedentary behavior (eg office workers, etc.) are at 91% of the risk for developing type 2 diabetes.
In the event that you are employed, there’s a variety of ways to change your habits of sitting down:
Get up at your workstation and take a walk for a couple of minutes every hour.
Instead of sitting, stand when you are on the phone.
Use steps instead of taking the lift.
You can park far away from the store so that you will need to walk for a long distance to enter.
Take long walks at night (easy for you if you own an animal).
The most effective way to overcome your sedentary habit is to set a schedule of actions you can perform every day.
[2] Do lots of exercise
Research has shown that physical exercise improves the insulin sensitivity cell… When you exercise less insulin is needed to allow blood glucose to get into the cells.
A variety of types of physical activity can lower blood glucose levels in pre-diabetic adult who are overweight or obese… such as exercises that are aerobic, strength training and high-intensity interval exercise.
A study of people with pre-diabetes showed that intense exercise can increase the sensitivity of insulin to 85 %… while moderately intensive exercise raised it by more than 50 percent. This effect only occurred during the times they actually exercised.
Another study showed that to increase the insulin response of pre-diabetics, they must burn minimum 2,000 calories per week via exercise… But that isn’t too difficult to accomplish if you put your sights on it.
The trick is finding an activity that you are interested in and do regularly and then keep it up for the long haul.
3. Stop smoking
Apart from lung cancers and prostate, as well as breast colon, oesophagus, colon as well as digestive tract in addition to heart disease and emphysema studies show strong connections with the smoking of cigarettes (and exposure to smoke from second-hand sources) as well as the type 2 form of diabetes.
Smoking can increase the risk of developing diabetes by 44% for regular smokers and 61% for smoking heavy (more than 20 cigarettes per day) as compared with non-smokers as per the meta-analysis of multiple studies which combined included more than one million smokers.
However, quitting can reduce the chance over time, but not immediately.
A study of men who were middle-aged smokers shows that after five years of stopping smoking, their risk of developing diabetes decreased by 13%, and after 20 years , the risk was similar to those who never been smokers.
[4] Lose weight
The majority of those who develop Type 2 Diabetes are obese or overweight. Furthermore, people who have pre-diabetes usually carry visceral fat … that is, they have excess weight in their abdomen and middle organs, such as the liver.
Research has proven that excess visceral fat causes insulin resistance, which increases the risk of developing diabetes dramatically. The risk of developing diabetes can be decreased through weight loss, specifically in the middle.
A study of more than 1,000 participants found that for each kilogram (2.2 pounds) they shed the risk of developing diabetes decreased by 16 percent. The study also revealed that the greatest reduction in risks was 96% that is, the loss of 6 kg (13.2 pounds).
There are many good ways to lose excess weight… exercising… diets.
You can choose from a wide range of diets to pick among: Mediterranean, paleo, low-carb vegetarian. Perhaps the most effective is the diet known as the Beating-Diabetes diet.
5: Reduce the amount of fats in your diet
As you’ve already figured out the primary reason for developing the condition is the fat blocking the receptors within your muscle cells. As a result, insulin is unable to open cell membranes that allow glucose to pass through. In the end, the “cure” is to unblock the receptors.
If you’re pre-diabetic, it is possible that fat is already causing problems for the receptors. The receptors can be unblocked by reducing the amount of fat that you consume in your diet.
To reduce the amount of calories you consume:
ensure there is less than 10 percent of the energy you get from all food items you consume is derived in the form of fat (read the label) and
Reduce your intake of meat and eggs, as well as dairy products as much as you can, and concentrate on eating foods that are that are based on vegetables and plants (fruit and veggies).
It’s as easy as that.
Reduce the refined carbohydrates you consume
Refined carbohydrates are sugar that has been refined and other grain products which are milled. The process eliminates fibre from the diet minerals, vitamins, and fibre from the grain.
Examples of refined carbs are the white sugar and granulated sugar the high fructose corn syrup, and other such items along with white rice, white flour white pasta, etc. They are digested faster than the unrefined carbs.
Many studies have revealed that there is a connection between the consumption of sugar and other refined carbs , and the risk of developing diabetes.
For instance, a study of a set of 37 studies revealed that those who consume the most refined carbohydrates are 40percent more likely to develop diabetes than those who have the lower intakes.
This is due to basic sugars, as well as refined carbohydrates are digested quickly and are quickly absorbed into the bloodstream. This leads to a surge in the amount of glucose in the blood.
As you’re pre-diabetic the cells in your body are not able to respond to the action of insulin. The result is that the spike in glucose causes the pancreas to create more insulin.
As time passes, this causes an increase in blood sugar and insulin levels throughout your blood, until eventually you get complete diabetes.
To prevent this from happening, you have to quit putting sugar into your coffee and tea, and also stop drinking sodas, and other drinks that contain sugar.
It is also important to begin eating more natural foods like whole grains and legumes, as well as fruits and vegetables that are not cooked All of which are the best sources of unrefined carbs.
[7] Eat a high fibre diet
Dietary fibre is an indigestible part of plant food. There are two kinds of fibre, and eating enough of both is essential in preventing the development of pre-diabetes into the full-blown type.
Soluble fibre dissolves in water, forming an opaque gel-like substance that reduces the rate of absorption of food and reduces the risk of rapid rises in blood sugar.
Insoluble fibre can’t dissolve in water, but it does take up water and makes your stool heavier which makes it easier for your stool to pass through. It’s also associated with lower blood glucose levels, however the mechanism behind this isn’t clear.
The most important sources of soluble fiber include… beans (beans peas, beans, etc.) )… cereals (oats barley, rye and oats )… vegetables like artichokes, broccoli, and carrots… Root vegetables like sweet potatoes , onions… along with the inner linings of certain fruit like prunes or plums, berries apples, bananas and pears.
Insoluble fibre can be located mostly in… Whole grain… the bran of corn and wheat… the seeds and nuts… potato peels… Flax seeds… fruits like bananas and avocados… certain skins, like those on tomatoes… and also vegetables like green beans, courgettes, cauliflower (zucchini) and celeriac.
Certain plants have significant amounts of both insoluble and soluble fibre. Consume lots of fruits and vegetables and you’ll be able to have enough fibre to avoid the development of diabetes in your pre-diabetes.
Limit your consumption of processed foods.
Processed food items, like bacon sausage, pate salami breakfast cereals, cheeses and tinned vegetables bread and sweet snacks (crisps sausage rolls, pasties and pies) biscuits and cakes microwave meals, and many more are loaded with oils and added fats, as well as refined grains, sugars as well as all kinds of additives.
Foods processed for processing are associated with various health issues including diabetes. A study has found that low-quality diets that contain a lot of processed foods can increase the risk of developing diabetes by 30percent..
To prevent your diabetes from becoming chronic You must reduce your intake of processed foods. Consume fruits, vegetables and nuts, as well as other plant-based foods.
Restrict portions sizes
When food enters the stomach of your body, it begins to be digested all at once.
So, it is not surprising that eating too much food in one time has been proven to increase blood sugar levels and insulin levels for those who are diabetic predisposed.
A study over two years of men who were pre-diabetic observed that those who lowered the amount of food they consumed at one time had a lower risk of developing diabetes than those who ate huge quantities.
A different study of patients with diabetes relapses found that those who exercised portion control reduced their blood sugar and insulin levels by a significant amount after 12 months.
To prevent the development of diabetes you must practice portions control.
10] Drink lots of water, coffee , and tea
The water… A lot of it… is your main beverage.
Staying with water the majority times means that you’ll avoid drinks which are loaded with sugar, preservatives, and other suspect ingredients.
A large study that surveyed 2,800 people revealed that people who consumed more that two servings of sugar-sweetened drinks daily had a 99% increase in chance for developing LADA and an increase of 20% to develop type 2 diabetes.
LADA, a form of latent autoimmune diabetes in older adults is an kind of diabetes type I, which is common in those older than 18 years old.
Certain studies have shown that increased consumption of water (as as opposed to increasing the amount of sodas or juices from fruits you drink) can improve blood glucose control and an improved insulin response.
A study of 24 weeks, for instance, revealed that obese adults who substituted the diet drinks with water as part of a weight loss program saw a decrease in insulin resistance as well as lower levels of insulin and blood glucose after fasting.
So , drink plenty of fluids at minimum 2 to 4 litres daily to avoid the progression of diabetes.
Be sure to stay away from sugar-laden energy drinks and sodas. Instead, if you require an energy or motivation booster, choose tea or coffee.
Tea and coffee contain polyphenols antioxidants, which can assist in the prevention of diabetes. Green tea also has epigallocatechin gallate (EGCG) which is a distinctive antioxidant, which has been proven to lower blood sugar release by the liver and increase the sensitivity to insulin.
A number of studies have demonstrated the consumption of coffee on a regular basis can reduce the risk of developing type 2 diabetes anywhere between 8 and 54 percent. The most significant reduction in risk can be seen by those who consume the most.
A review of several studies that involved coffee as well as tea produced similar results. This review also demonstrated that the chance for developing the disease was lower most significantly among ladies (of different sizes) and men who were overweight.
It’s a good idea to drink ample water, tea and coffee for people who are pre-diabetic and want to prevent developing diabetes.
11. Take a regular nutritional supplement
The term”nutritional supplement” refers to micronutrients like minerals, vitamins and dietary minerals as well as fat acids.
Vitamins are essential to well-being. Each vitamin is part of two major groups… the water-soluble and fat-soluble.
It is water-soluble … include all B vitamins and vitamin C. They aren’t kept in the body, and you eliminate excessive quantities of them from your urine. Therefore, they are not able to build up to toxic levels within your body.
It is a fat-soluble … comprise vitamins D, D, E and K. To absorb these vitamins, you must have to include a small amount of calories in the diet. In excess quantities, they are stored in the body’s fat and could, in theory, rise to levels that are toxic. However, this is extremely unlikely.
Minerals are classified into two categories… the major mineral and trace minerals.
Major minerals are those that are required in the amount that are 100 milligrams (mg) and more per daily. The minerals include magnesium, calcium, phosphorus and potassium. They also include sulphur, sodium and chloride.
Trace minerals are essential in amounts less than 100mg per day. Trace minerals include iron Iodine, Zinc, Fluoride selenium and copper, manganese, chromium and molybdenum.
Minerals are utilized in many different ways. For instance your body makes use of calcium to build teeth and bones, and iron is used to create haemoglobin found in the red blood cells of your.
The functions of all vitamins and minerals aren’t well understood by scientists and even when the results of tests conducted in clinical trials are often in contradiction A daily supplement to your diet can help to prevent pre-diabetes becoming diabetes-like.
Here’s the essential steps to be doing every day:
Multivitamin * to ensure that all your nutritional requirements are met
Vitamin B12 (4mcg) in an additional tablet for the condition of the nervous system, as your diabetes pre-disease could be impacting your nerves already.
Calcium (400mg) and Vitamin D (2.5mcg) together in a separate tablet to maintain the good health of your bones
Cod-liver oil with high-strength vitamin D and E, contained in separate capsules *, to ensure you get enough of essential omega 3 and omega 6.
It is important to focus on vitamin D since it is essential for a good control of blood sugar levels.
Numerous studies have shown that people with low levels of vitamin D present in their bloodstreams are more at risk for all forms of diabetes. A study showed that those with the highest concentration of vitamin D present in blood samples were 33% lower likely to get diabetes when compared to those who had the lowest levels.
The majority of health organizations recommend keeping the vitamin D blood concentration of at least 75nmol/L (30ng/ml).
Studies conducted in controlled studies have proven that when those lacking in vitamin D, they take supplements their blood sugar levels are normalized and the chances of developing diabetes are diminished dramatically.
12. Incorporate natural herbs into your diet
The web is brimming with assertions, usually false claims that certain herbs could stop your pre-diabetes from advancing into the full-blown form of the condition. Here are some of the more believable claims:
Cinnamon … is an aromatic spice that has distinct flavor. It is utilized in traditional medical practices to treat a range of medical ailments, with some results.
The internet has reported that cinnamon could cut the levels of fasting glucose by as much as 30 percent, so I started sprinkled a teaspoon of cinnamon on the porridge (oatmeal) each morning. After a couple of days, my average glucose levels upon the day of my first awakening had decreased by 0.5mmol/l (9mg/l) which is about 8 percent, which is a little less than 30 %… which is a substantial drop, however.
It seems to me the spice which comes in the form of powdered ground available at the local grocery store, could assist in improving the blood sugar levels of your body and help you avoid the pre-diabetes condition from developing into diabetes.
Bitter Melon… or bitter gourd, also known as Karela (in India), is an unusual vegetable-fruit that can be consumed as a food or as a medicine. It is usually advised for the prevention of diabetes.
A variety of clinical studies have demonstrated that bitter melon has a positive effect in reducing blood sugar levels, increasing the production of insulin, and reducing insulin resistance.
In January of 2011 For instance, results of a 4-week clinical trial were published in Journal of Ethnopharmacology, which revealed that a daily dosage of bitter melon reduced blood glucose levels for people suffering from Type 2 Diabetes. The hypoglycemic effects were lower than the 1,000 mg daily dose of metformin which is a well-liked diabetic medication.
Although it might assist in preventing the development of diabetes worse, bitter melons need to be handled with caution because it is associated with abortions that are induced and miscarriages on animal models… It should be avoided if you’re expecting or planning to become pregnant.
Curcumin … is one of the components of turmeric, which is one of the most important components in curries. It is an anti-inflammatory ingredient with strong properties and has been utilized in Ayurvedic treatment for thousands of years.
Studies have shown that curcumin may aid in reducing inflammation markers in people with pre-diabetes.
In a controlled nine-month study of 240 people who are pre-diabetic In the study, none of those who took 750 mg of curcumin a day were diagnosed with diabetes, however more than 16% of the group that did. The study also found that the insulin sensitivity of people who took curcumin was increased, and so did the function of their pancreas’ insulin-producing cells.
The benefits of curcumin for reducing insulin resistance and reducing chance that people with pre-diabetes are likely to develop diabetes are well established.
Berberine … is an alkaloid that is extracted from various plants that are used in traditional Chinese medical. It has been shown to have anti-inflammatory and anti-diabetic properties. It is effective by reducing the amount of blood glucose produced by the liver and enhancing the sensitivity of insulin.
A compilation of 14 research on animals and humans has proven that 1,500mg of Berberine, given at three times a day, each dose of 500 mg is just as effective as 1,500mg of metformin , or 4 mg of glibenclamide. These are two well-known drugs to treat the condition of type 2. Berberine is among the few supplements that is as efficient as standard diabetic medications.
Berberine, however, may be a drug that interacts with others, and the need for caution should be taken… consult your doctor prior to trying to take it in order to avoid your diabetes from getting worse.
Disclaimer (1): Spurious claims that certain supplements will help or treat diseases are prevalent on the web. However , there are some trustworthy websites that provide research-based facts. These sites are usually linked to well-known medical schools, universities or teaching hospitals.
Caution (2) Note: Certain supplements and herbs could interfere in conjunction with the diabetes medications (including insulin) and result in a sudden drop in blood glucose levels. Therefore, consult with your physician before taking these supplements.
Conclusion
The condition can progress to complete diabetes quickly in the absence of doing anything about it. The medical effects of having diabetes can be very severe indeed.