Ways to Prevent Type 2 Diabetes

March 20th, 2013

Type 2 Diabetes is a serious condition - one that is capable of wreaking havoc on your health and lifestyle. Therefore, when you hear that it can be prevented, you take this news as the proverbial silver lining.

Medical experts across the country are united in their opinion that nine out of ten cases of diabetes can be prevented by adopting healthy lifestyle habits; a fact that is borne out by recent studies done on this subject.

For instance, it has been observed that women who were categorized as "low risk" were 90% less likely to have diabetes than other women. Low risk women are those who have maintained optimum body weight (defined by a body mass index of less than 25), exercise at least 30 minutes a day, follow a healthy diet, do not smoke and limit themselves to only 2-3 alcoholic drinks per week. Also, it is no coincidence that men who were excessively overweight, did not exercise, and had a "Western" diet were at high risk of type 2 Diabetes.

What one gathers from this is that making modifications to your existing lifestyle can help you steer clear of diabetes.

So, what are these changes we are talking about? Nothing earth-shattering really, but they are crucial nonetheless. Let's start with the first one, which would be-EXERCISE.

We all know exercise is beneficial for maintaining overall health and fitness; however, it holds special significance for prevention of type 2 Diabetes. Regular exercise helps maintain optimal muscle function that goes towards improving the body's sensitivity to insulin. This, in turn, stabilizes your blood glucose levels. In addition, it also improves blood pressure, thereby preventing cardiovascular disease.

On a related note, it is common knowledge that excess weight or obesity can contribute towards development of type 2 Diabetes. Therefore, it stands to reason that shedding pounds and achieving normal body weight would be integral to preventing this condition.

Bear in mind that when we speak of losing weight, we are not referring to building six pack abs or sculpting a perfect body. Losing just 5-7% of your total body weight can delay the onset of type 2 Diabetes and taking just 5 kilos off your body can reduce your chances of getting diabetes by 50%. So, try and get at least half an hour of moderate exercise, five times a week, to stay one step ahead of type 2 Diabetes.

Moving on, the other thing you need to focus on is your diet, starting with reducing the amount of high-sugar foods (carbohydrates) that find their way into it. It is important to avoid simple sugars, since they can get rapidly assimilated into the bloodstream, causing a spike in the amount of insulin being produced by the body. On the other hand, complex starches prove to be a better substitute. Since they take a while to break down, the sugars get absorbed into the bloodstream gradually. This, in turn, produces less insulin.

Next in line is the kind of fat that goes into your diet. While saturated fats can bring about insulin resistance, oleic acid - a type of fat found in olive oil has the opposite effect. That's why it's considered to be especially beneficial for diabetics to have meals cooked in olive oil.

While there is no denying that genes play a role in the development of type 2 Diabetes, they come second to lifestyle and behavioral factors. If you can keep excess weight off, follow a healthy style, refrain from drinking and smoking excessively, and exercise regularly, you will be successful in keeping diabetes at bay.

Children Avoiding Germs on Higher Risk of Getting diabetes

March 27th, 2013

It's a popular quote that too much of everything is bad!!!! But these days it's all about the excessive doing, especially in case of children--. Excessive junk food eating, excessive television and excessive modernization!!! Children in yester years would play in the dirt and mud and come home drenched in absolute filth. But these days, neither the children have time for this nor do the parents like them playing in the dirt or doing something that disgusts them. But all being too clean and tidy can result in health risk especially the one related to the immune system.Yup, who would have thought keeping children clean at all times might be bad though, right? Believe it or not, it is.

Why should Children be exposed to germs?

Studies prove that if in young age children are not exposed to germs, their immune system doesn't develop.We are well aware of the fact that a child's brain needs stimulation in order for it to send and receive signals and to develop correctly. In the same manner, it is necessary that the immune system is exposed to dust, dirt, pollen, molds or allergens to help it in learning how to tackle the invaders which in turn results in a stronger immunity. If the immune system doesn't go through this process, it later back fires with diseases and illnesses. Moreover, if you take antibiotics or medicines to curb this problem; it might actually aggravate it. With every course of antibiotics you take, your immunity keeps dripping down. Moreover, antibiotics, anti bacterial soaps and vaccinations restrain development of healthy immune system.

Why healthy immune system is necessary?

It is observed that children, who get chicken pox or measles once, then have immunity towards these diseases for their lifetime. On the other hand, who do not contract these diseases and yet receive vaccinations for the same, have to take booster shots to be continuously immune to these diseases. In the similar manner, children are also prone to diabetes. A study showed that vulnerability to Type 1 diabetes is likely when a child is refrained from the exposure of microbes and parasites. Also, a research is already in progress to prove that a reduction in a person's immunity can be instrumental in elevation and development of Type 1 diabetes and many other autoimmune illnesses.

What to do for Healthy Immune Functionality?

There are certain practices which would help in developing and supporting a healthy immune system. This can be done with the help of a diet which includes vegetables, fruits, omega- 3 fatty acids and fermented foods. But it is necessary to restrain from a diet high in carbohydrate, sugar and artificial additives.

A strong immune system, early on, can aid in prevention of diseases and illnesses initiated through exposure to dust, allergens, germs and the like. It is believed that letting the children get dirty in their younger years can help them to stay healthy in the long term as the exposure to the germs,at least to some extent, is beneficial to the immune system.