March 21, is recognized as American Diabetes Alert Day. Representing the fifth deadliest disease in the U.S., it is no wonder why we should all be doing our part to help prevent this disease. Type 2 Diabetes is the most common form of diabetes, and it is also the most preventable.
After years of poor food choices, inactivity, and elevated blood sugar levels, one of two things may happen: either our body will stop producing insulin, or our cells will ignore insulin. When this happens sugar levels build up in our blood, and two problems can arise: first our cells may be starved for energy, and extreme fatigue may be apparent. Other initial symptoms may include excessive thirst, frequent urination, irritability, unusual weight loss, and blurry vision. If this continues long enough, high sugar levels may damage your heart, kidneys, eyes, or nerves.
Fortunately there are things you can do to help prevent this disease from occurring. According to a Diabetes Prevention Program study, 30 minutes of moderate physical activity and a 5-10 percent reduction in body weight, can decrease your chances of getting diabetes by 58 percent. These recommendations probably sound familiar; that is because these same recommendations will also help prevent osteoporosis, strokes, heart disease, and high blood pressure. Simple changes to our diet and lifestyle can have remarkable effects on our health, and these changes will also help parents teach their children healthier habits for the future.
1. Eat a low-fat, high fiber diet. Total fat intake should only account for about 20-30% of the calories you consume, and keep saturated fat to below 10% of your daily intake. Fiber has two great benefits. It fills you up, so you may eat less of the unhealthy foods, and our body processes fibrous foods easier, and will require less insulin than absorbing simple sugars.
2. Watch your calories. The amount of calories you should consume each day is determined by your age, size, gender, and activity level. For a good estimate visit www.mypyramid.gov, to determine how many calories you should eat each day.
3. Get moving. We should all aim for a minimum of 30 minutes of moderate intensity exercise at least 5 times a week. This seems like a lot, and in some cases, it is too much. If you do not exercise routinely, you will need to start slowly, and work your way up to this amount of activity. If you have pre-existing health problems, be sure to consult your physician.
It is important to be persistent and do not get discouraged if you can not meet these goals each day. These changes can be overwhelming, and you should gradually incorporate these lifestyle changes into your daily routine. There are plenty of diseases and illness that we can not control, so lets try to avoid the problems that we know we can prevent.