Diabetes is a deadly disease. According to the World Health Organization or WHO, it was estimated that 1.6M people have died in 2015 which can be directly attributed to diabetes. The global rate of prevalence for the disease has almost doubled since the 80’s from 4.7% to 8.5% at present time. It was also discovered that diabetes promotes blindness, kidney diseases, heart problems, stroke and body amputations. The reason for this? It’s a combination of factors like genetics, diet, lifestyle and environment.
There is a big possibility that you would develop the disease, but there are ways to prevent the onset of diabetes and it requires total discipline.
1. Healthy eating is a must. You must eat 3 nutrition-loaded meals per day at the right portions. No overeating. If in between meals you get hungry, just opt for a nutritious and light snack that doesn’t go beyond 200 calories. It is also advisable to eat the “big” meals within 6 hours – for example, your breakfast was at 7am. Your lunch meal must not go beyond 1pm. This will regulate your blood sugar levels and facilitate proper body functioning.
2. Limit your sugar intake. The body also needs to eat sugar, but too much of it is not good. It can spike your blood sugar levels in a snap and you don’t want that to happen.
3. The same thing goes for fatty foods. Opt for lean proteins and healthy oils. Fatty foods can make you gain more weight and if you are overweight and obese, your blood sugar levels together with your cardiovascular health may be affected.
4. Make sure to eat foods that are high in fiber content. It will make you feel satiated for hours and this can also lessen your blood sugar levels. Fiber foods are also low in calories and can drop your bad cholesterol rate, as well.
5. Drink at least 8 glasses of water each day and try to exercise for 20 minutes each day.
1. Go to a specialist who is an expert on Type 1 and Type 2 diabetes for your medication. As for your meal plan, a dietitian is required to assist you on that department.
2. You must watch what you eat, stay fit and healthy, and find activities to do which can improve your physical health.
3. Try to incorporate a glass of milk and a serving of fruit every time you eat.
4. Stay away from alcoholic drinks. (Note: Ask your doctor for medical advice on alcohol consumption.)
5. Eat veggies in every meal, if possible.
6. If you are to eat starchy foods, choose whole wheat or whole grains. Your body needs this for energy, but remember to take it in portions. Don’t eat in excess.
7. Protein is your friend. You can load up on lean meat, eggs, low-fat cheese, and fish.
8. Eat breakfast every day and don’t ever skip meals.
9. Don’t forget your daily cardio exercise. You can also opt for strength training, but ask your physician for advice before performing any type of exercise.
10. What is the exact portion size, you ask? A guide from Diabetes Canada can help with that.
The tips are very simple and easy to follow. If you value your life, you need to follow these tips and practice self-control. It is so tempting to eat delicious foods, but living a longer life is preferable than a short-term bliss brought about by a chocolate bar, right?