Everything, you eat and drink, is converted in your body into the glucose. This sugar is then used by the cells as energy fuel.
Glucose can reach the body cells only with the aid of special hormone insulin, produced by your pancreas.
According to statistics, about 10% of Americans can't use glucose as needed. This condition is called diabetes.
There are two types of this disease.
In type 1 diabetes insulin-producing cells in the pancreas become damaged by autoimmune process. That leads to insufficient production of insulin.
Type 1 diabetes, also called juvenile diabetes, affects younger people before their 20s.
About 90% of the diabetes sufferers have type 2, which usually develops in those, who are 40 or older. In this type of disease pancreas creates insulin, but the body cells are insensitive to it.
The pancreas tries to overcome resistance, generating more insulin. But with time this compensating mechanism fails that can lead to horrible consequences.
Constantly-elevated blood sugar levels can cause damage to the vessels, heart, kidneys and other organs.
It was found that those, who are overweight or obese, are much more likely to have type 2 diabetes. In addition to this, poorly-managed hypertension, hormonal disorders and long-term consumption of some medicines can also increase your risks of this trouble.
Unfortunately, we don't have ability to prevent type 1 diabetes because nobody knows exactly, why does immune system begins to attack person's own pancreatic cells.
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But we're still able to prevent type 2 diabetes and reverse its development, using these everyday tips:
#1. Reduce carbs – low-carb diets were found to decrease insulin production and reduce insulin resistance. The Mediterranean diet is a good example of low-carb dietary plan, which can improve your blood sugar and prevent heart disease. Actually, a research found that low-fat diets are not as efficient, as low-carbohydrates in achieving remission in individuals with type 2 diabetes.
#2. Quit smoking – the Centers for Disease Control and Prevention notifies that smokers have 30-40% higher chances of experiencing type 2 diabetes than those, who stay off tobacco consumption. If you have diabetes and smoke, your risks of heart disease, kidney failure, nerve damage and retinopathy are extremely high. Remember that the more cigarettes you smoke, the higher risks of complications you have.
#3. Add fiber – vegetables, fruits, whole grains and other sources of fiber can be beneficial in your blood-glucose-normalization plan. Fiber can delay sugar absorption and prevent blood glucose spikes.
#4. Stay on low-glycemic foods – glycemic index indicates, how certain food can increase your blood glucose levels. Eating meat, eggs, nuts, berries, non-starchy vegetables, lentils, most fruits and other low-glycemic foods can help you keep blood sugar under the control.
#5. Stop stress – it was recognized that stress triggers secretion of hormones cortisol and glucagon, which can affect your blood sugar levels. Use relaxation techniques like yoga, meditation, deep breathing, to cope with negative emotions in healthy way.
#6. Exercise regularly – physical activity can enhance sensitivity of the body cells to the insulin. Together with healthy diet, regular exercises can help you reach diabetes remission.
#7. Eat magnesium-rich foods – several studies found that magnesium deficiency has a close link with increased diabetes risks. Add more magnesium-full foods, like leafy greens, pumpkin seeds, yogurt, bananas, beans and avocado, to your diet.
#8. Season your food with cinnamon – this spice is known to have wide variety of health benefits. It can help you struggle with insulin resistance and decrease blood glucose levels. One or two teaspoons per day may be effective for diabetes regulation.
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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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