Please welcome Patrica Harris guest writer for "Hannah's Tears Infertility Resource Page". Patricia will be sharing with us today how we can protect our body from Type 2 diabetes with good eating habits and exercise. Let's take a look and get ourselves ready for better habits and a better future for ourselves, our family but most important our fertility!
Author - Patricia Harris writes for www.diabeticmenus.org/
Type 2 diabetes is easily the most common form of diabetes. An incredible number of Americans have already been diagnosed with diabetes type 2 symptoms, and more are unconscious they are at high risk. Some groups have a higher risk for developing type 2 diabetes than others. Diabetes type 2 is much more common in African Americans, Latinos, Native Americans, and Asian Americans, Native Hawaiians and other Pacific Islanders, as well as the aged people. In type 2 diabetes, either our body isn't going to produce enough insulin or the cells ignore the insulin. Insulin is critical for your body to be able to use glucose for energy. Once you eat food, your body breaks down the sugars and starches into glucose, that is certainly the basic fuel for any cells in your body. Insulin takes the sugar from your blood in the cells. When glucose accumulates in the blood rather than going into cells, it can lead to diabetes complications. You may have the power to increase and protect your wellbeing. With proper nutrition and physical activity and making good life-style choices (like not smoking), you are able to feel better, stronger, and healthier, and can decrease your risk of diseases like the cancer, diabetes, heart disease and stroke.What exactly is Healthy Weight?There's a simple way to see if your current weight puts you at risk for developing serious diseases. Visit www.diabetes.org/bmi and take the Body Mass Index (BMI) test. The results will let you decide if you need to be concerned about your weight.Better You Eat, Better You AreHere are a few basic guidelines to help you and your family make healthier food decisions:* Eat plenty of vegetables and fruit. * Choose wholemeal foods over processed grain products. Try brown rice rather than white. Substitute whole wheat bread for white. * Eat fish 2-3 times a week. * Select leaner cuts of meat like those that end in "loin." * Remove the skin from poultry and turkey. * Eat low fat dairy * Drink water and low calories non-carbonated liquids. * Use liquid oils for cooking as a substitute for solid fats. * Reduce too-high calorie junk food like chips, cookies, cakes, and regular frozen goodies. Hunt for baked chips and reduced calorie snacks. Or have some fruit instead. * Watch your serving sizes. Even an excessive amount of "healthy" food might cause extra pounds.Tips:* Compare labels of similar foods, then pick the one with smaller amounts of saturated fat, cholesterol and sodium. * Adults should consume below 2400 mg. of sodium a day. For those who have hypertension, it's best to prefer even less. * Try adding seasonings in your own cooking to substitute for salt for enhancing flavor.Just a little Work out Goes a long wayAnything that gets you up and moving is designed for you. Here's what it may do: * Decrease your risk of developing diabetes type 2 * Decrease your risk of cardiovascular disease and stroke Lower high blood pressure and cholesterol * Reduce blood glucose (sugar) levels in case you have diabetes, which often can decrease your risk of developing diabetes-related complications * Decrease tension * Help you to drop some weight * Give you more energy * Help you sleep better * Build stronger bones and muscle mass You do not need to go to a gym, play sports or use fancy equipment. Naturally, it's best to talk to a family doctor prior to starting any exercise regimen. When you have Diabetes. Eating healthy and staying active are a lot more important when you have diabetes. Well-balanced meals might help keep your glucose (sugar) level as nearly normal as it can be. Being active likewise helps you lower your blood glucose. In case you increase your physical activity levels, you could probably take less insulin or diabetes pills. If you're very inactive, have heart disease or a history of foot ulcers, talk to your doctor about safe exercise available for you. Check your blood glucose before exercising. If it's under 100 mg/dl, eat some fruit, crackers or drink glass of milk or juice. Check it again after exercising to learn how your blood glucose reacts to exercise. Bring a snack if you'll be active for a few hours. About the Author - Patricia Harris writes for the diabeticmenus.org/ blog, her personal hobby website aimed at guidelines to eat healthy to avoid and manage diabetes.