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Type two diabetes is a serious condition which can lead to major disorders of the body. There is no cure yet. However it may be controlled by altering the major features of your lifestyle – diet and exercise. Such alterations include a healthy diet, meal plans, and routine physical activity or exercise.
What is Type 2 Diabetes?
Type 2 Diabetes is the result of high sugar (glucose) levels in the blood which occurs after eating many different types foods, but especially poor quality carbohydrates (in white flour, sugary sweets and in highly processed foods which contain little fibre; you need fibre in foods to help you slow down the rapid rate of sugar absorption from the intestines ‑otherwise blood sugar levels will rise too quickly!). The high levels of sugar in the blood stream circulate around the body causing damage to all the major organs of the body including eyes, heart, kidneys, blood circulation system (arteries) and your sex organs.
There are two different types of diabetes. This article is about Diabetes 2, the main type of diabetes. It can be diagnosed by performing the Oral Glucose Tolerance Test (OGTT). In this test, the individual is provided with a sweet drink having 75 grams of sugar (glucose). Then following 2 hours, the blood sugar level is determined after a portion of blood is taken. A diagnosis of Diabetes is made when the findings are made of a blood glucose value of 200 mg/dl (11 mmol/l) or more.
Role of Diet:
You can certainly control Type two Diabetes effectively with a good ‘diet plan’ which must include only minimal amounts of simple sugars (sweets) and simple carbohydrates (like white flour products). It is important to eat ‘complex’ carbohydrates including wholegrain products (with plenty of fibre), vegetables (but not potatoes), beans and pulses (chickpeas, lentils and peas). A better way to eat with diabetes, is to eat smaller sized meals regularly, as part of the lifestyle changes to be followed. This will mean there will be smaller rises in your blood sugar levels after eating smaller sized meals (instead of really big rises in blood glucose if you have only one or two really heavy (big) meals a day). Therefore, one should consume greater quantities of vegetables and fruits while eating less white flour (brown (wholemeal) flour is good), reduce white rice (although wholegrain brown rice is good) and foods high in fat (especially those with a lot of trans and saturated fats!). Avoid the intake of excessive oil and try to use olive oil instead of other forms of oils. It is also advisable if you don’t have diabetes to follow this eating plan as it is healthy and may even prevent the onset of diabetes!
Lifestyle in Diabetes:
A healthy life style will surely help you to control Diabetes 2 and its serious complications.
Initially, do regular physical activity (you can easily walk 10-20 minutes a day) to keep yourself fit and active, and also to assist in reduce glucose levels in your blood. As mentioned, you will need to alter your lifestyle by revisiting your diet. Therefore, try for smaller portions by eating 6 six smaller meals a day, rather than three big meals a day. Change your menu to include lower amounts of simple carbohydrates, sugar and salt intake.
Maintain a close vigil of your blood sugar levels routinely and prevent any suuden large spikes in blood sugar readings by eating the right foods and by keeping yourself fit, healthy and active. Consult your dietitian and physician regularly with your sugar level records.
Exercise and Diabetes Control:
90 % of the individuals who have Diabetes 2 are over weight according to surveys. Consequently physical activity has a major role in the routine to prevent the onset of Diabetes 2, and even keeping diabetes in check, once you may get it. Exercise will not only help you to maintain an ideal body weight but you will also gain the health benefits of being fit and active in your life! Any sort of physical activity is satisfactory, and ideally performed with a timer (for 10 – 30 min) and slowly leading up to 30 min (per day), several (4-5 times per week). However, chat with your physician before you commence! To assist you keep your blood glucose levels from rising too high, and to keep your body weight down, as well as to help you keep up the exercise routine, there are a number of activities which are helpful. These include Walking, jogging, swimming and yoga!
Diabetes Prevention:
There is no permanent cure for Type 2 Diabetes but you can help prevent or control it by a good diet plan, regular exercise, medication (if required) and avoiding all types of stress (which can increase your blood sugars!). Therefore, consume a healthy and controlled diet with smaller portions, avoid stress, take any required medications and undertake physical activity to continue to lead a healthy life with Type two Diabetes!
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