Cynthia McMurray

Tips for preventing Diabetes



Posted: Wednesday, November 11, 2009

by Cynthia McMurray
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November is diabetes month again. And on November 14 th , the International Diabetes Federation (IDF) and the World Health Organization (WHO) celebrated World Diabetes Day (WDD), an officially declared United Nations Day created in response to the overwhelming worldwide increase in the cases of diabetes. Like many health issues, we often don't take notice until we, or someone close to us, develops the disease. But diabetes is an issue we should all be concerned about because unlike most other health issues, this disease will ultimately affect all of us at some point in the near future. Diabetes is a disease that concerns me for many reasons, mostly though because the majority of cases can be easily prevented. Right now, according to the IDF, 258-million people worldwide suffer from some form of diabetes. More than 2.4-million Canadians alone have diabetes and by 2010, that number is expected to reach 3 million. Sadly, for all our advancements in medicine and knowledge of preventative health care measures, Canada still has the sixth highest incidence rate of type 1 diabetes (juvenile) in children under 14 in the entire world. And this rate is expected to increase by up to 5 percent in the near future. Globally, almost 200 children each day are diagnosed with this disease. Even more alarming is the fact that every 10 seconds, someone dies from diabetes-related causes.

Diabetes is a condition that affects our body's ability to process sugar. In a healthy body, once sugar is digested, it is broken down into glucose, the fuel our cells require to function properly. This glucose is then circulated throughout the body in our bloodstream. The pancreas produces insulin, a hormone that helps glucose move from the blood into our cells. Normally, our pancreases can regulate the amount of insulin it produces to accommodate varying glucose levels, however in someone with diabetes, this innate process is compromised, and ultimately, blood glucose levels can get too high when insufficient insulin is being produced. Essentially, chronically elevated blood glucose levels means our cells are not getting the fuel they need to function and survive. This condition can also become toxic to our bodies, which is what causes the often devastating symptoms associated with this disease .

Essentially, there are three main types of diabetes. Type 1 diabetes, a condition people are born with in which the pancreas doesn't function properly and produces very little or no insulin; type 2 diabetes, which develops sometime during a person's lifetime; and gestational diabetes, a temporary condition that occurs in about 4 percent of women during pregnancy. According to statistics, over 90 percent of all people with diabetes have type 2 and only 60 percent of people with type 2 diabetes are aware they have the disease simple because early symptoms are often not noticeable without testing.

While type 1 diabetes is essentially an autoimmune disease with a genetic component, 90 percent of cases of type 2 diabetes are linked to obesity according to studies. And the leading cause of obesity is of course, poor diet and lack of physical activity, which is why, unlike some diseases, diabetes is more prevalent in the developed countries.

Common symptoms of type 2 diabetes:



Tips to preventing Diabetes

Maintain a healthy body weight: We know the risk of developing type 2 diabetes is directly linked to obesity. In fact, a 2006 study published in Diabetes Care shows that for every kilogram of weight loss, there is a 16 percent reduction in risk of developing the disease.

Reduce your intake of high-glycemic foods: These are the foods that contain added sugar (fructose, dextrose, corn syrup, sucrose etc.) such as cakes, cookies, corn flakes. The simple sugars in these types of foods is absorbed by the intestine and transported to the blood stream very quickly compared to complex sugars like fruits and vegetables, in which the sugar is broken down more slowly and transported to the blood stream more evenly over time. Simple sugars cause the pancreas to react by secreted insulin in large amounts to deal with the rapid sugar influx.

Cut back on salt and use spices to flavour food: While too much salt can cause a variety of health problems, certain spices are shown to have preventative health benefits for type 2 diabetes. Cinnamon is an especially good spice to use to help regulate glucose levels. Some studies show as little as 1 gram/day can reduce blood glucose levels by as much as 30 percent.

Fenugreek is another effective spice shown to regulate glucose metabolism even lowering blood glucose levels by up to 45 percent in some cases. Fibre in fenugreek can also lower the glycemic index of foods, thereby slowing the absorption of sugar.

Ginger , caper and garlic mimic the effects of insulin and coriander can help enhance insulin secretion. Other helpful herbs are Jamaican allspice, black pepper and thyme, which work by blocking glycemic reactions. Tumeric is also widely used in Eastern medicine to reduce blood glucose levels.

Eat healthy fats: fats such as trans-fats and certain saturated fats like excessive omega-6 fatty acids can cause inflammation, which can indirectly lead to insulin resistance. Omega-3 fats on the other hand have anti-inflammatory properties which can improve insulin response.

Get regular exercise: Studies show regular exercise is essential for type 2 diabetes prevention as muscles play a key role in the absorption of glucose in response to insulin. By maintaining good muscular function, we improve our body's sensitivity to insulin, ensuring regular blood glucose levels. Studies using pre-diabetic showed regular exercise of only two hours per week, over a period of three years, reduced glycemia considerably more than diabetes medications to lower blood glucose levels.

Diabetes is one of the fastest growing diseases, yet is also one of the most preventable. Simple lifestyle changes can make a huge impact on our health in general but in the case of diabetes, it is the most significant thing you can do to prevent a disease researchers now predict will affect one in three children born this decade.

Cynthia McMurray is a freelance natural health writer. She has written numerous books for leading health professionals and was the founder and publisher of a national natural health magazine. She is currently writing in-depth health manuals for a large international health and wellness company. She is also the founder and publisher of Bryler Publications.

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