One of our readers, Patricia Harris, is a an activist and writer. Her focus: diabetes. There are a number of links between diabetes and cancer. Diabetics have a higher risk of developing cancer than non-diabetics. Several years ago, I was retaining lots of water and wondered why. Turns out, although my weight was OK, my insulin swings were adnormally high, contributing to my water retention. The meds didn’t help!

What did I do? I researched diabetes, discovering I was at risk. My solution? Moving to a Mediterranean style, low carb diet. I dropped six pounds in three days–all water!

Too much sugar in your diet is never a good thing. For me, cutting the sugar and carbs made a world of difference. I have stuck with the diet, with a few modifications ever since. Here is an article Patricia wrote especially for us:

If You Won’t Stay away from Type 2 diabetes Now, You will certainly Hate Yourself Later

Type 2 diabetes is easily the most common kind of diabetes. Lots of Americans are diagnosed with type 2 diabetes, and more are unconscious they are at high risk. Some groups have a higher risk for developing diabetes type 2 than others.

Diabetes type 2 is much more common in African Americans, Latinos, Indigenous Americans, and Asian Americans, Native Hawaiians along with Pacific Islanders, as well as the older people.

In diabetes type 2, either the body doesn’t produce enough insulin or the cells ignore the insulin. Insulin is critical for your body to be able to use glucose for energy. Any time you eat food, our body breaks down the sugars and starches into glucose,that is the fundamental fuel for the cells in the body. Insulin takes the sugar from your blood into your cells. When glucose builds up in the blood rather than going into cells, it can lead to diabetes complications.

You may have the capability to improve and protect your quality of life. With proper nutrition and exercising and also making good life style choices (like not smoking), you can feel better, stronger, and healthier, and may decrease your risk of diseases such as cancer, diabetes, heart disease and cerebrovascular accident.

What is a Healthy Weight?

There’s a good way to learn in case your current weight puts you in danger of developing serious diseases. Check out www.diabetes.org/bmi and take the Body Mass Index (BMI) test. The results can help you decide if you need to be concerned about your weight.

Better You consume, Better You experience

Here are some basic guidelines to assist you and your family make healthier food decisions.

* Eat many vegetables and fruits.

* Choose wholegrain foods over processed grain products.

Try brown rice instead of white. Substitute whole wheat grains bread for white.

* Eat fish 2 – 3 times per week.

* Select leaner cuts of meat like those who end in “loin.”

* Remove the skin from chicken and turkey.

* Eat low fat dairy

* Drink water and calorie-free non-carbonated beverages.

* Use liquid oils for cooking as a substitute for solid fats.

* Reduce junk food like chips, cookies, cakes, and regular ice cream.

Look for baked chips and reduced calorie snacks. Or have a bit of fruit instead.

* Be careful about your portion sizes. Even an excessive amount “healthy” food can cause an increase in weight.

Tips:

* Compare labels of similar foods, then pick the one with smaller amounts of saturated fats, cholesterol and sodium.

* Adults should eat lower than 2400 mg. of sodium a day. For people with high blood pressure, you’ll want to target even less.

* Try adding spices and herbs as part of your cooking to take the place of salt for enhancing flavor.

A bit of Physical activity Goes a long way

Something that gets you up and moving will work for you. Some tips about what it may do:

* Reduce your risk of developing type 2 diabetes

* Decrease your risk of coronary disease and stroke Lower high blood pressure and cholesterol

* Reduce blood glucose (sugar) levels in case you have diabetes, which often can lessen your risk of developing diabetes-related complications

* Decrease stress * Assist you to lose weight

* Offer you more energy

* Make it easier to sleep better

* Build stronger bones and muscles

Its not necessary to visit a gym, play sports or use fancy equipment. Of course, you should speak with a family doctor prior to starting any exercise program.

When you have Diabetes.

Eating healthy and staying active are even more important when you have diabetes. Well-balanced meals may help keep your glucose (sugar) level as close to normal as it can be. Being active also helps you lower your blood glucose. In case you increase your level of physical activity, you may be able to take less insulin or diabetes pills. If you’re very inactive, have heart disease or a history of foot ulcers, consult your doctor about safe exercise to suit your needs.

Check your blood glucose before exercising. If it’s under 100 mg/dl, eat some fruit, crackers or have a glass of milk or juice.

Check it again after exercising to understand how your blood glucose responds to physical exercise. Bring a snack if you’ll be active for some hour.

About me -Patricia Harris writes for the www.diabeticmenus.org
her personal hobby web log focused on suggestions to eat healthy to avoid and manage diabetes.

Thank you, Patricia! Feel good, keep smiling and stay away from too much sugar! Pat

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