Diabetes Mellitus: 10 Easy Steps to Better Diabetic Health
As reported by the American Diabetes Association, there are 18.8 million diagnosed cases of diabetes in the U.S., and another 7 million people undiagnosed, for a total of 25.8 million in all, with 2 million new cases diagnosed in the year 2010.
Some other facts that might interest you.
Diabetes is a major risk factor for African-Americans, and Hispanics, with almost twice the amount of diagnoses as non-Hispanic Whites.
Complications related to Diabetes include, Heart Disease and Stroke, High Blood Pressure, Kidney Disease, Neuropathy and Amputation, all of which are a possibility if you have Diabetes.
So here are some suggestions for a healthy lifestyle that may prevent or reverse the effects of Diabetes on your body.
1). Change your eating habits, forever
If you already have Diabetes, chances are you are not paying attention to the food you eat on a daily basis. The onset of diabetes is slow, so this problem didn’t manifest overnight, and it won’t go away quickly either. It took years for this to present itself, so taking a longer approach to fixing it will work better.
2). Read the Labels on the can or box.
Our government, in its infinite wisdom, years ago forced food manufacturers to put all manner of food information on the packaging, in an effort to get you to see what you are ingesting. Remember, you are what you eat. Check the labels for caloric info, ingredients and so on. Staying away from foods high in fat and calories is a good start, as these items will put the weight on. Avoiding salt and cholesterol are always a good bet, so look closely.
4). Avoid Frozen Meals.
Pre-packaged, Frozen Meals have an inordinate amount sugar, salt, potassium, and cholesterol, all things that are generally bad for you in these high quantities, but even more so because you are diabetic. Avoiding these ingredients will help lower your blood sugar, your blood pressure, and your cholesterol levels.
5). Eat more Fruits and Vegetables
Fruits and Vegetables have more, natural vitamins and minerals in them, and processed foods may add these ‘Ingredients” as an afterthought, to convince you to purchase their product. A very convincing advertising ploy. Don’t buy into it, it won’t work.
6). Eat out less, eat at home more.
Fast food has its share of food with excessive quantities of bad ingredients as well. Pre-packaged and fast foods add salt and other additives to preserve these foods, to give them longer shelf life, which allows companies to purchase massive quantities of food in bulk, so as to lower the cost of this food. Cooking at home with fresh foods is always your best bet, and there are a multitude of easy to prepare recipes available online, or even on some of the product packaging of the ingredients you purchase for your cooking.
The human body is comprised of between 55 to 75 % water, and this number continues to drop as you age. If you are overweight, this number can drop to as low as 45 %, not a good percentage. The body requires approximately 2 liters (half a gallon) of water to stay properly hydrated. Water helps your body flush out impurities, and also helps flush out excess sugar and cholesterol.
8). Avoid sugar at all costs.
Real sugar is extremely detrimental to Diabetics, and so are all of the sugar substitutes as well, but to a much lower extent. Remember, sugar is sugar, and it is not good for you is large quantities. There are lots of different types of sugar free candy and cakes, but beware, check the ingredients because sometimes the manufacturer will get sneaky with his wording, for instance using chocolate “Liquor” instead of chocolate, and so on. There are numerous ways to word your ingredients, so pay attention.
9). Get active and exercise daily.
Don’t just sit around when you’re not at work, do something. And exercising is the best way to get active. Join a gym or just start an exercise routine at home. Or maybe just take a walk around the block. Staying active and exercising burns calories and helps your body push the impurities out. It will also help your heart and your blood vessels. Remember, a body at rest tends to stay at rest, and a body in motion tends to stay in motion.
Having fun relieves stress, and stress is the number one cause of high blood pressure. So get out and enjoy yourself at least once a week, you won’t regret it.
Article by Jim Donahue