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Thursday, 01 December 2011 13:03

5 Myths about Diabetes and 5 Lifestyle Changes to Cut down Risk of Diabetes

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Diabetes and its complications, greatly affects the quality of patients life, it also creates significant economic impact on individuals, families, health systems and countries, some key facts provided by WHO,

  • 346 million people worldwide have diabetes.
  • In 2004, an estimated 3.4 million people died from consequences of high blood sugar.
  • More than 80% of diabetes deaths occur in low- and middle-income countries.
  • WHO projects that diabetes death will double between 2005 and 2030.
  • Healthy diet, regular physical activity, maintaining a normal body weight and avoiding tobacco use can prevent or delay the onset of type 2 diabetes.

Diabetes is called as “SILENT KILLER”, as over time, diabetes can damage the heart, blood vessels, eyes, kidneys, and nerves. However, the disease and its complications can be prevented up to certain level by adopting simple lifestyle changes.

First lets know  common myths about  Diabetes and the explanation of it by Mayo clinic  diabetes educator.

I have borderline diabetes or just a touch of diabetes-
It’s like YES or No, there is nothing in between, either you have diabetes or you don’t.  Two fasting blood sugar readings over 126 milligrams per deciliter (mg/dL) or 7 millimoles per liter (mmol/L); a random blood glucose over 200 mg/dL (11.1 mmol/L); or an A1C of 6.5 percent or higher are all considered diabetes says mayo clinic diabetes educators.

I don't know why I got diabetes, I never eat sweets-
Eating sweets is not a cause for development of Diabetes,   may be overeating can lead to Diabetes-say educators. Everything that you eat is converted in to glucose i.e. Sugar- so for most people having type 2 diabetes.” what you eat is not as important as how much you eat. When you overeat, you're adding extra calories your body doesn't need for energy, so your body will convert these extra calories into fat. Being overweight is a predisposing factor for developing diabetes. 

I can't eat carbohydrates; it makes my blood sugars go high-
Yes, however, after eating carbohydrates; the level of blood glucose will be elevated in non diabetec person also. Carbohydrates are great source of energy without consuming them you will have little energy. It is advisable to manage the balance. The educators suggest that   Carbohydrates should be approximately 50 percent of your daily food intake each day.

If I have to go on insulin; that must mean my diabetes is really bad-
Necessity of insulin is determined on the base of blood glucose control. Insulin is necessary when diet alone or diet along with oral or noninsulin-injectable diabetes medication(s) is not controlling the blood glucose in normal range. Persistence higher blood glucose level can lead to many complications, so it is good to take insulin to avoid complications later on.

Insulin causes complications of diabetes-
Insulin is a natural hormone that is considered as one of the safest medications for treatment of diabetes. As explained earlier Insulin helps control the blood glucose, which in turn slows down or prevents diabetes complications.

5 lifestyle changes that help to cut down the risk of developing diabetes:
As per the findings of a large scale study, one can cut down risk of developing diabetes by 80 percent if follows the suggested five simple lifestyle changes- suggest the article published in causes

Stay at a healthy weight.
That suggest, maintaining of your body mass index (BMI) below 25. Having a BMI of 25 to 29.9 is considered overweight, while 30 and above is considered obese.

Work up a sweat.
Work out or do exercise for at least 20mintues three times a week . They suggest maintaining the exercise schedule without fail .

Quit smoking.
Study participants with the lowest risk of diabetes had either never smoked or had been smoke-free for at least 10 years.

Drink in moderation.
Limit alcohol intake, have only single drink a day for women, instead of going for seven drinks in total a day. They said, because you won't get the same heart-healthy benefits if you imbibe five alcoholic beverages in a single evening.

Eat right.
Cut back on refined carbohydrates and sugar, instead opt for fibers. always choose food items that contains healthy fats over the saturated one.

Try adopting one, two, or better yet all five healthy moves today, and you'll be more likely to stay diabetes-free for life suggests the author of the article Cut Your Risk By 80 Percent, Holly corbette- Prevention.


Read 5122 times Last modified on Thursday, 01 December 2011 13:51