DIABETES MANAGEMENT
By Danny Nandy 27.10.22
Being aware of the risk factors, causes, and symptoms of type 2 diabetes is absolutely necessary for prevention and management of this serious medical condition.
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A diagnosis pf pre-diabetes is an opportunity to prevent type 2 diabetes diagnosis through weight loss, diet and exercise.
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Increased levels of thirst and hunger Frequent urination Weight loss Severe fatigue or tiredness Infections/wounds that take a while to heal Mood changes Tingling sensations in the extremities
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▪ Obesity and overweight ▪ Eating a poor or unbalanced diet ▪ Not getting enough physical activity ▪ Family history and genetic factors
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Most cases of type 2 diabetes are entirely preventable with a healthy diet, exercise, and weight management
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Research shows that losing just 5% of your body weight can lower your risk of type 2 diabetes by up to 58%
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Studies show that a diet filled with refined carbs, starchy foods increases risks for type 2 diabetes.
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Preventing diabetes with diet means choosing quality carbs, eating a well balanced whole food diet and limiting sugar and foods made from it.
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Moderate intensity physical activity will encourage blood glucose to enter into your body cells rather than to remain in the blood, effectively lowering blood sugar levels.
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Studies show that as little as 20 minutes of mild exercise per day can reduce your risk of type 2 diabetes by up to 46%
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Research shows that heavy SMOKERS are at a 40% increased risk of developing Type 2 Diabetes.
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The risk of insulin resistance and type 2 diabetes is very high for those with a BMI of 30 or higher.
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To prevent and possibly reverse type 2 diabetes get your BMI within the 18.5 to 24.9 range.
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Green leafy vegetables are very low in carbs and nutrient dense with fiber, potassium, carotenoids, calcium, and key vitamins and minerals, antioxidants, and starch-digesting enzymes.
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Almonds have only 1.4 grams of carbs per 2 tbsp serving and are nutrient dense with heart healthy fats, vitamin E, magnesium and potassium and they help lower LDL cholesterol.
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Berries are very low in carbs and loaded with antioxidants.
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Eggs have 0 carbs and are a good source of protein and iron, vitamins, minerals, and carotenoids.
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Fatty fish, like salmon and tuna have 0 carbs and are nutrient dense with heart healthy fats known as omega-3 fatty acids, calcium, phosphorus, iron, magnesium, zinc, iodine, vitamins D and B2.
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Diabetes impacts nearly every system in the body and plays an important role in life expectancy, type 2 diabetes may cut a life expectancy short 7.9 years in men and about 8.2 for women.
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Just as type 2 diabetes is mostly preventable, it is also possible to reverse it with lifestyle changes and weight loss.
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Follow a low carb diet and avoid - alcohol, starchy foods, processed foods, fried chicken, french fries, sugary drinks.
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Ketosis is a metabolic state which occurs with very low carb diets, typically 20 grams, where the body burns fat for energy because it is deprived of carbs, its primary source of energy.
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The ketogenic diet is a low carb high fat diet that is popular for those with type 2 diabetes and those who want to lose weight.
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