Diabetic

Diabetes may be a terribly serious chronic malady suffered by voluminous individuals worldwide.

If you're diabetic and fail to manage your blood sugar levels you're possible to finish up with one or a lot of serious medical conditions, like cardiomyopathy, nephropathy and broken nerves among several others.

Pre-diabetes may be a condition during which your blood sugar levels area unit over they must be however not therefore high that you simply area unit diagnosed as diabetic. analysis suggests that up to seventieth of persons with pre-diabetes endure to develop full kind two polygenic disease.

But this suggests that half-hour manage to halt the event of {diabetes|polygenic disorder|polygenic malady} before it becomes a chronic disease. So, if you've got been diagnosed as pre-diabetic, developing full-blown polygenic disease isn't inevitable.

You can't amendment your past behaviour, your age or your genes however you'll be able to amendment your modus vivendi... however you disport yourself and what you eat and drink.

How your system works

The foods you eat area unit principally a mix of carbohydrates, proteins and fats in numerous proportions. a bit of meat, as an example, contains principally supermolecule and fats. Vegetables like potatoes contain a lot of carbohydrates.

When you digest a small amount of food, it's weakened into it main elements... carbs, proteins and fats. These elements area unit then weakened any in your system and discharged into to your blood-stream that delivers them around your body.

Your energy comes from aldohexose. aldohexose is simply an easy sugar. however it's your body's primary supply of energy.

Most aldohexose comes from digesting the sugar and starch in carbohydrates that you get from food like rice, pasta, grains, breads, potatoes, fruits and a few vegetables. The aldohexose made by digestion in your abdomen is absorbed into your blood that delivers it to your body's cells.

Glucose is that the fuel for your cells... it powers your movements, thoughts and regarding everything else you are doing.

In order to power your cells, aldohexose should get into them. It will solely try this with the assistance of internal secretion.

Insulin may be a secretion (a kind of chemical). it's made by your exocrine gland. The exocrine gland releases internal secretion into your blood wherever it travels around your body and meets up with aldohexose on a similar trip. the aim of internal secretion is to change aldohexose to enter your cells.

To do this, internal secretion attaches itself to a receptor within the surface of the cell. This causes the cell wall to permit aldohexose to enter the cell. The cell will then use the aldohexose as its fuel.

This glucose-insulin system should work properly if you're to be healthy.

If the internal secretion doesn't do its job of 'opening the cell door' for aldohexose, the aldohexose won't be ready to get into the cell... and therefore the cell can run out of fuel.

Diabetes may be a condition during which the glucose-insulin system doesn't operate properly.

There area unit 2 major varieties of diabetes: (a) kind one and (b) kind two. quite ninetieth of diabetics have kind two polygenic disease.

In kind one polygenic disease the exocrine gland doesn't manufacture any internal secretion or, at best, little. kind one can't be cured. the sole approach these diabetics will survive is by taking regular shots of internal secretion.

In kind two polygenic disease, the exocrine gland will manufacture internal secretion that is discharged into the blood. however once the internal secretion arrives at a cell it's hassle attaching itself to a receptor. therefore it cannot induce the cell wall to open and permit aldohexose to enter the cell.

Insulin resistance is that the condition during which internal secretion is unable to connect itself to cell receptors.

Imagine a key attempting to slip into a lock in an exceedingly door. If the lock is packed... say, with a small amount of change of state gum... the key cannot get in. there's nothing wrong with the key and zilch wrong with the lock. however before the key will get in, the lock should be clean out.

One of the most reasons for internal secretion resistance has cell 'doors' that area unit packed with fat. the sole thanks to 'unjam' them is to eliminate all fat as so much as attainable from your diet for four to 6 weeks (at least) till the cell receptors area unit freed from fat.

So what does one ought to do to forestall kind two polygenic disease developing from pre-diabetes to the full-blown chronic condition... with its elevated risks of heart attacks, strokes, blindness, urinary organ transplants, leg amputations, and different dreadful conditions?

Change your modus vivendi using:

Exercise, and
Diet

Here area unit twelve stuff you will do:

[1] Avoid inactive behaviour

A inactive modus vivendi is one during which you sit most of the day and undertake very little physical activity. The link between inactive behaviour and therefore the risk of polygenic disease is well tested.

An analysis of the results of forty seven studies found that folks United Nations agency spent most of the day engaged in inactive behaviour (eg, workplace workers) have a ninety one risk of developing polygenic disease.

If you're employed in Associate in Nursing workplace, there area unit many ways in which you'll be able to amendment your inactive habits:

rise from your table and walk around for some minutes each hour.
Stand rather than sitting once talking on the phone.
Take the steps rather than the elevator.
Park secluded from the grocery store therefore you've got to steer an honest distance to induce within.
opt for long walks within the evening (easy if you've got a dog).

The best thanks to reverse inactive tendencies is to decide to specific actions you'll be able to do a day.

[2] Get lots of exercise

Research indicates that work up will increase the internal secretion sensitivity of cells... after you exercise, less internal secretion is needed to change your blood sugar to enter your cells.

Many types of physical activity cut back blood sugar levels in pre-diabetic adults United Nations agency area unit weighty or overweight... together with aerobics, strength coaching and high-intensity interval coaching.

One study of pre-diabetics indicated that high-intensity exercise multiplied internal secretion sensitivity by eighty fifth... whereas moderately intense exercise multiplied it my quite five hundredth. however this impact solely happened on the times that they really found out.

Another study found that to enhance internal secretion response in pre-diabetics, they required to burn a minimum of two,000 calories per week through exercise... however that's not too laborious to try to to if you set your mind to that.

The trick is to search out a physical activity you get pleasure from and may undertake often, and so follow it for the long-run.

[3] Quit smoking

Besides cancers of the respiratory organ, breast, prostate, colon, passage and gastrointestinal tract, yet as pulmonary emphysema and cardiopathy, analysis indicates that there area unit sturdy links between smoking (and exposure to second-hand smoke) and kind two polygenic disease.

Smoking will increase the chance of polygenic disease by four hundred and forty yards in average smokers and sixty one in significant smokers (more than twenty cigarettes a day), compared to non-smokers in line with a meta-analysis of many studies that along lined quite a million smokers.

But quitting reduces this risk over time, not straight off.

A study of old male smokers indicates that 5 years once quitting their risk of developing polygenic disease was reduced by thirteen and once twenty years it absolutely was a similar as folks that had ne'er smoke-dried.

[4] slim

The majority of individuals United Nations agency develop kind two polygenic disease area unit overweight or weighty. additionally, individuals with pre-diabetes tend to possess visceral fat ... that is they carry their excess weight around their middle and abdominal organs like the liver.

Studies have shown that excess visceral fat promotes internal secretion resistance, increasing the chance of polygenic disease considerably. This risk may be reduced by losing weight, particularly round the middle.

One study of quite one,000 individuals found that for each kg (2.2 lbs) they lost, their risk of polygenic disease was reduced by Sixteen Personality Factor Questionnaire. This study conjointly found that the utmost reduction of risk was ninety six, that is a loss of six kg (13.2 lbs).

There area unit several healthy ways in which for losing weight... exercise... dieting.

You have several dietary choices to settle on from: Mediterranean, paleo, low-carb, vegetarian. The best, perhaps, is that the Beating-Diabetes diet.

[5] cut back the fat in your diet

As you already apprehend, the most reason behind kind two polygenic disease is fat manduction up the receptors in your muscle cells, therefore the internal secretion cannot open the cell membranes to permit aldohexose to enter. The "cure" is to unblock the receptors.

As you're pre-diabetic it's possible that fat is already commencing to congest the receptors. you'll be able to unblock the receptors by minimising the fat you ingest in your diet.

To minimise the fat you eat:

check that that but 100 percent of the energy in any food you eat comes from fat (read the labels), and
cut back your consumption of meat, eggs and farm merchandise the maximum amount as attainable, and target foods supported plants (fruit and vegetables).

It's that straightforward.

[6] cut back the refined carbs you eat

Refined carbohydrates area unit sweetening and grain merchandise that are polished. the method removes dietary fibre, vitamins, and minerals from the grains.

Examples of refined carbs embrace white sugar, sugar, high levulose syrup so on, yet as white flour, white rice, white alimentary paste etc. These area unit digestible quicker than unrefined carbohydrates.

Many studies have shown a link between the frequent consumption of sugar or different refined carbs and therefore the risk of polygenic disease.

For example, Associate in Nursing analysis that checked out a complete of thirty seven studies found that persons with the very best intakes of refined carbs area unit four-hundredth a lot of possible to develop polygenic disease than those with all-time low intakes.

This is as a result of easy sugars and refined carbs area unit digestible terribly quickly and area unit absorbed chop-chop within the blood. This leads to a spike within the level of aldohexose in your blood.

But, as you're pre-diabetic, your body's cells area unit immune to the action of internal secretion. As a result the aldohexose spike stimulates your exocrine gland to supply a lot of internal secretion.

Over time this results in higher and better blood sugar and internal secretion levels in your blood till you develop full-blown polygenic disease.

To avoid this you wish to prevent golf shot sugar in you tea and occasional, and stop drinking sodas and different syrupy drinks.

You also have to be compelled to begin consumption natural foods like whole grains, legumes, fruits, and raw vegetables, all of that area unit high sources for unrefined carbohydrates.

[7] Eat a high fibre diet

Dietary fibre is that the nondigestible portion of plant foods. There area unit 2 varieties of fibre and consumption lots of each varieties is crucial for preventing pre-diabetes turning into the full-blown selection.

Soluble fibre is fibre that dissolves in water to make a viscous gel-like material that slows the speed at that food is absorbed, reducing the chance of explosive spikes in blood sugar.

Insoluble fibre cannot dissolve in water however will absorb water that makes your stool a lot of large, easing its passage. It too is joined to reductions in blood sugar however however it works isn't clear.

The main sources of soluble fibre area unit... legumes (beans, peas, etc)... grains (oats, rye and barley)... vegetables like broccoli, carrot and artichokes... root vegetables like sweet potatoes and onions... and therefore the insides of some fruits like prunes, plums, berries, bananas, apples and pears.

Insoluble fibre is usually found in... whole grains... wheat and corn bran... dotty and seeds... potato skins... flax seeds... fruit like avocados and bananas... some skins like on tomatoes... and vegetables like inexperienced beans, cauliflower, courgettes (zucchini) and celery.

Some plants contain important amounts of each soluble and insoluble fibre. Eat lots of vegetables and fruit and you may get enough fibre to forestall your pre-diabetes developing into polygenic disease.

[8] Minimise your intake of processed foods

Processed foods, like bacon, sausage, paté, salami, breakfast cereals, cheese, canned vegetables, bread, savoury snacks (crisps, sausage rolls, pies and pasties), cakes and biscuits, microwave meals and so on, are full of oils, added fats, added sugar, refined grains and all sorts of additives.

Processed foods are linked to all sorts of health problems, including diabetes. One study found that poor-quality diets that are high in processed foods increase the risk of diabetes by 30%.

So to prevent your diabetes developing into chronic diabetes, you need to cut back on processed foods. Eat vegetables, fruits, nuts and other plant foods instead.

[9] Restrict portion sizes

Once food hits your stomach, it all starts to be digested at once.

Thus, unsurprisingly, eating too much at one sitting has been shown to cause higher blood sugar and insulin levels in people who are pre-diabetic.

A two-year study of pre-diabetic men found that those who reduced the amount of food they ate in one meal had a 46% lower risk of developing diabetes compared to those who continued to eat large amounts.

Another study of people with re-diabetes concluded that those who practiced portion control lowered their blood glucose and insulin levels significantly after 12 weeks.

So, to prevent the onset of diabetes, you need to practice portion control.

[10] Drink lots of water, coffee and tea

Water... lots of it... should be your primary beverage.

Sticking with water most of the time means you will be avoiding beverages that are high in sugar, preservatives and other questionable ingredients.

A large observational study of 2,800 people found that those who consumed more than two servings of sugar-sweetened beverages a day had a 99% increased risk of developing LADA and a 20% higher risk of developing type 2 diabetes.

LADA, latent autoimmune diabetes of adults, is a form of type 1 diabetes that occurs in people over 18 years of age.

Some studies have found that increased water consumption (as oppose to upping the quantity of sodas or fruit juices you consume) leads to better blood glucose control and insulin response.

One 24-week study, for example, showed that overweight adults who replaced diet sodas with water as part of a weight-loss programme experienced a decrease in insulin resistance and lower levels of blood glucose and insulin after fasting.

So drink plenty of water, at least 2 to 4 litres, a day to stop diabetes developing.

Make sure you avoid the sugar-filled sodas and energy drinks. Instead, when you need a pick up or energy booster, go for coffee or tea.

Coffee and tea contain polyphenols, antioxidants that may protect against diabetes. Green tea also contains epigallocatechin gallate (EGCG), a unique antioxidant that has been shown to reduce the release of blood sugar from the liver and to increase insulin sensitivity.

Several studies have shown that drinking coffee on a daily basis reduces the risk of type 2 diabetes by anywhere from 8 to 54%. The greatest reduction in risk is seen in those who drink the most.

An analysis of several studies, that included tea as well as coffee, found similar results. This review also showed that the risk of developing diabetes was reduced the most in women (of all sizes) and overweight men.

So it's plenty of water, tea and coffee for pre-diabetics who wish to avoid developing diabetes.

[11] Take a daily nutritional supplement

The term nutritional supplement covers micro-nutrients such as vitamins, dietary minerals and fatty acids.

Vitamins are vital for health. All vitamins fall into one of two main groups... water-soluble or fat-soluble.

Water-soluble ... are all the B vitamins plus vitamin C. These vitamins are not stored in your body and you get rid of excess quantities in your urine. Thus they cannot build up to toxic levels in your body.

Fat-soluble ... are vitamins A, D, E and K. To absorb these vitamins, you need a little fat in your diet. Any excess amounts are stored in your body fat so they could, theoretically, build up to toxic levels. But this is extremely rare.

Minerals are divided into two groups... major minerals and trace minerals.

Major minerals are the minerals you need in amounts of 100 milligrams (mg) or more each day. These minerals are calcium, phosphorus, magnesium, sulphur, potassium, sodium, and chloride.

Trace minerals are needed in amounts of less than 100mg each day. Trace minerals include iron, iodine, zinc, fluoride, selenium, copper, chromium, manganese, and molybdenum.

Minerals are used in a variety of processes. For example, your body uses calcium to make bones and teeth, and iron to make the haemoglobin in your red blood cells.

Although the functions of all vitamins and dietary minerals are not yet fully understood by scientists, and even though the results of clinical tests often contradict each other, a daily dietary supplement should help prevent your pre-diabetes developing into diabetes.

Here's what you need to take on a daily basis:

Multivitamin • to make sure all your nutritional needs are covered
Vitamin B12 (4mcg) in a separate tablet • for the health of your nervous system as your pre-diabetes is likely to be affecting your nerves already
Calcium (400mg) plus vitamin D (2.5mcg) together in a separate tablet • to ensure the health of your bones
High-strength cod-liver oil capsule with vitamins D and E, in a separate capsule • to make sure you ingest adequate amounts of the essential fatty acids omega 3 and omega 6

There is an emphasis on vitamin D because this vitamin is important for good control over your blood glucose.

A variety of studies show that persons who have too little vitamin D in their bloodstream are at a greater risk of all type of diabetes. One study found that persons with the highest levels of vitamin D in their blood were 43% less likely to develop diabetes compared to persons with the lowest levels.

Most health organisations recommend maintaining a vitamin D blood level of at least 75nmol/l (30ng/ml).

Controlled studies have shown that when people who are deficient in vitamin D take supplements, their blood glucose levels normalise and their risk of developing diabetes is reduced significantly.

[12] Add natural herbs to your diet

The internet is full of claims, mostly spurious, that certain herbs can prevent your pre-diabetes from developing into the full-blown version of the disease. Here are a few of the more credible claims:

Cinnamon ... is a highly-aromatic spice with a very distinctive flavour. It is used in traditional medicine to treat a variety of medical conditions, apparently with some success.

Reports on the internet suggest that cinnamon can cut fasting glucose levels by up to 30%, so I began sprinkling one large teaspoon on my porridge (oatmeal) in the morning. Within a few days, my average glucose levels on awaking had dropped by nearly 0.5mmol/l (9mg/l) or about 8%, quite a bit short of 30%... a significant reduction nonetheless.

So it seems to me that this spice, in the form of ground powder you can buy from your local supermarket, can help you improve your blood glucose levels and thus help prevent your pre-diabetes developing into diabetes.

Bitter melon... aka bitter gourd or karela (in India), is a unique vegetable-fruit that can be used as a food or medicine. It is often recommended for the control of diabetes.

A number of clinical studies have shown that bitter melon is effective in improving blood glucose levels, increasing the secretion of insulin and decreasing insulin resistance.

In January 2011, for example, the results of a four-week clinical trial were published in the Journal of Ethnopharmacology, which showed that a 2,000 mg daily dose of bitter melon significantly reduced blood glucose levels among patients with type 2 diabetes. However the hypoglycemic effect was less than that of a 1,000 mg per day dose of metformin, a popular diabetes medication.

Although it may be of some help in preventing your pre-diabetes getting worse, bitter melon needs to be treated with care as it has been associated with miscarriages and induced abortions in animals... it should be avoided if you are pregnant or want to get pregnant.

Curcumin ... is a component of turmeric, one of the main ingredients in curries. It has strong anti-inflammatory properties and has been used in Ayurvedic medicine for centuries.

Research shows that curcumin can help reduce inflammatory markers in persons with pre-diabetes.

In a controlled 9-month study of 240 pre-diabetic adults, none of those who took 750mg of curcumin per day developed diabetes, but over 16% of the control group did. The study also noted that insulin sensitivity amongst those who took curcumin increased, as did the functioning of their insulin-producing cells in the pancreas.

Thus the benefits of curcumin in decreasing insulin resistance and reducing the risk that pre-diabetics will develop full blown diabetes appear to be well proven.

Berberine ... is an alkaloid extracted from various plants used in traditional Chinese medicine. It is proven to have anti-inflammatory and anti-diabetic effects. It works by reducing the production of glucose in the liver and increasing insulin sensitivity.

An amalgamation of 14 studies of human and animal research has shown that 1,500mg of berberine, taken in three doses of 500mg each, is equally effective as taking 1,500mg of metformin or 4mg glibenclamide, two popular pharmaceuticals for treating type 2 diabetes. Berberine is one of the few supplements shown to be as effective as conventional diabetes drugs.

Berberine, however, can interact with other medications and caution needs to be exercised... ask your doctor before you try to use it to prevent your pre-diabetes getting worse.

Caveat (1): Spurious claims that certain supplements can cure or prevent diseases abound on the internet. However there are a few reliable sites that contain research-tested information. These are mainly connected to reputable universities, medical schools and teaching hospitals.

Caveat (2): Some herbs and supplements may interact with your diabetes medication (including insulin) and cause excessively low blood glucose. So check with your doctor before using them.

Conclusion

Pre-diabetes can develop into full-blown diabetes very quickly if you do nothing about it. And the medical consequences of diabetes are very serious indeed.

So take your pre-diabetes seriously and deal with it as outlined above... this will enable you to live a pleasant and fruitful life.

Paul D Kennedy is a type 2 diabetic. He used his skills as an international consultant and researcher to find a way to beat his diabetes using diet alone and, about eight years ago, he stopped taking medications to control his blood glucose levels. You can find out more from beating-diabetes.com or by contacting Paul at [email protected]. His book Beating Diabetes is available as a Kindle e-book or a printed book from Amazon. The printed edition is also available from Create Space online book store.