How to be one step ahead of diabetes
Diabetes is becoming the disease of the century, slowly but surely spreading in all corners of the world. In Australia alone it’s estimated that 280 people develop diabetes each day. The impact of diabetes is felt not only in the health sphere but the financial one as well. An estimated $10.3 billion is spent every year in Australia, amount that includes direct medical costs, and reduced productivity. These costs can be reduced by decreasing the prevalence of diabetes, and as a bonus you get a higher life quality and better health outcomes.
Diabetes is a chronic illness and is characterized in the body’s inability to convert sugars into energy. This results in a sugar build up in our blood causing, over time, damage to the blood vessels, particularly in the kidneys, eyes and extremities.
Diabetes comes packed with a series of complications such as: cardiovascular diseases, retinopathy, nephropathy and neuropathy, so managing your diabetes well not only helps in avoiding these nasty complications but it means living more comfortably and healthier.
The two key factors in preventing diabetes are: eating healthy and exercise.
A balanced diet that includes fresh veggies and fruit, low fat diary, lean meat, nuts and seeds combined with physical exercises such as cardio(biking, running, walking) and weight bearing exercises (push-ups, squats) will maintain your euglycemia (normal blood sugar levels).
For those who already have diabetes, there are 4 easy steps they can take to keep the sugar levels in their blood as close to normal as possible and avoid complications.
1. Watch out on the carbs you eat. Lower glycemic index carbs are recommended as they gradually rise the blood sugar levels and will give energy for longer periods.
2. Drink lemon juice and add vinegar to your meals. Vinegar and lemons slow down the rate at which food leaves the stomach and enters the intestines, a.k.a gastric emptying, in turn slowing down the rate at which blood sugars levels rise.
3. Avoid or control risk factors, such as having high blood pressure, reduce salt and alcohol intake. Eating fresh fruits, lean meat, low fat diary and veggies instead of fatty foods and sweets will help keep good cholesterol levels.
4. Lose some weight if you can and need to. Losing weight will decrease blood pressure and cholesterol levels and make your cells more receptive to insulin.
Eat well, exercise well and you will be one step ahead of diabetes. If you have bothering symptoms or would just like a regular consultation and check, call our bulk billed Wamuran Doctors general practice at 07 5496 6399. You can also book online on HotDoc.
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