How to prevent diabetes

1. HOW TO PREVENT DIABETES

2. How to prevent diabetes Diabetes represents the greatest cause of blindness today and, as we shall see, this is not its only complication. There are 300 million diabetics in the world, half of whom do not know they have the disease. In Brazil, there are 14 million patients, many of them undiagnosed and untreated. Diabetes is also an important cause of death today. Definition and types of diabetes- Diabetes is a metabolic disease characterized by increased blood glucose levels (hyperglycemia). To function properly, cells need a fuel, which is just glucose. However, for glucose to enter the cells, a hormone called insulin is needed. There are basically two types of diabetes. Type 1 diabetes, in which insulin is absent. Type 2 diabetes, in which insulin is present, but the cells do not respond to it (this is what we call insulin resistance).

3. Possible symptoms- Headquarters, urge to urinate frequently, hunger, weight loss, and blurred vision, numbness in hands and feet, vaginal infections are some of the symptoms that can result from diabetes. However, she can also be asymptomatic. Risk factors- The main factors for the development of diabetes are obesity, excessive intake of sugar and fat, sedentary lifestyle, stress, alcoholism, age and heredity. Possible complications- hypertension, stroke, bleeding in the retina, blindness, heart attacks, increased cholesterol and triglycerides, healing disorders and amputations are complications that can result from diabetes. Treatment - The diabetes treatment may vary with the type and level of glucose and may include proper nutrition, exercise, oral hypoglycemic agents and insulin. Prevention- can prevent type 2 diabetes as follows: Controlling weight by working out regularly, feeding properly, avoiding alcohol consumption, sleeping well and keeping stress under control. Unfortunately, it is not possible to prevent type 1 diabetes. Effects of exercise on diabetes control- To begin with , exercises fight some risk factors for diabetes such as obesity, physical inactivity, stress. But not only that. They also promote glucose penetration into muscle cells (in activity) even in the absence of insulin.

4. In addition, exercise muscles absorb and burn more glucose from the bloodstream, favoring blood glucose control. Exercise also improves insulin sensitivity in patients with substance resistance. Food and diabetes- the main food recommendation for diabetics is to avoid eating sweets, cakes, pies, ice cream, soft drinks and other sweetened beverages. They should also avoid pasta made with white flour and white rice. All of these items have a high glycemic index (they cause blood glucose to rise rapidly), so they should be replaced by foods with a lower glycemic index (eg, breads made from 100% whole wheat flour and brown rice). The consumption of fried foods, fatty meats and alcoholic beverages should be avoided. Consumption of fresh vegetables should be prioritized. Sleep and emotional control- Both are important in the prevention and treatment of diabetes because its lack represents a source of stress which, in turn, predisposes to insulin resistance

5. FOOD AND DIABETES PREVENTION We are living a real diabetes epidemic! Today in Brazil are more than 12 million people living with the disease. According to the Centers for Disease Control and Prevention of the United States, 2 out of 5 Americans will develop diabetes in the course of their lives. As we share more and more diverse cultural aspects with that population, we are expected to have more and more diabetic people here in Brazil as well. Among the formal recommendations for the prevention of diabetes are the practice of healthy eating, weight control and regular physical activities.Several researches in the area of Nutrition have been carried out and regular consumption of some foods seems to contribute to the prevention of the disease. Of course, no food is miraculous, but the inclusion of some nutrients and bioactives in the diet routine - associated with a healthy lifestyle - seems to have important benefits. Let's meet them? Blueberries and grapes A study published in the journal BMJ in 2013 compiled data from 3 cohorts totaling more than 187,000 people who were followed for up to 24 years. In this study the consumption of 3 servings of blueberry per week reduced the risk of diabetes by 26 percent. The consumption of grapes reduced the risk by 12 percent. Other fruits that were also protective were apples and bananas. Detail: the protective effect is valid only for the consumption of whole fruits. The consumption of juice had the opposite effect! That is, it increased the risk of diabetes. Oilseeds Chestnuts, walnuts, almonds, macadamias, hazelnuts and pistachios are rich in unsaturated fats, proteins of high biological value, fibers, vitamins and minerals (potassium, calcium, magnesium and selenium), as well as phytochemicals (flavonoids, carotenoids and phytosterols). These nutrients have protective heart, antioxidant, anti- cancer and anti-inflammatory effects, explaining why they are able to reduce mortality. Regular consumption of oilseeds also has important metabolic effects such as improved glycemic control (blood sugar), reduction of LDL (bad cholesterol) and triglycerides, increase of HDL (good cholesterol), reduction of blood pressure and aid in maintaining weight Ideal, reducing the risk of obesity. In addition, those who consume

6. oilseeds end up not consuming carbohydrates, which is beneficial even for those who already live with diabetes. Coffee Although the data are not yet definitive, several studies associate black coffee consumption with a lower risk of diabetes. One such study estimated that increasing intake by 1 1/2 cups per day is already able to offer a reduction in diabetes risk of 11 percent in 4 years. Bitter chocolate Chocolates with high concentrations of cocoa are rich in polyphenols. These antioxidant substances are responsible for benefits such as reduction in the risk of cardiovascular diseases, in addition to having metabolic effects similar to those of oilseeds. However, the milk and white versions, because they have high sugar content and added fat, are not recommended and may even be deleterious. Low-fat yogurt Contrary to what some bloggers propagate, lean dairy products, especially skimmed yogurt, are associated with lower risk of diabetes. In the EPIC-Norfolk study, consumption of reduced-fat yogurt in snacks reduced the risk of diabetes by 47 percent. Other studies show that fermented skim milk products, such as skim yogurt, improve insulin function, explaining the mechanism of diabetes prevention. Olive oil One of the few foods rigorously evaluated in high-quality methodological research, in the PREDIMED study, the regular consumption of 50 ml per day of olive oil proved to be effective not only in reducing the risk of diabetes but also in reducing cardiovascular diseases 30 percent lower for both outcomes). Interesting tips, right? However, it is worth remembering that changes in eating habits should always be performed under the supervision of a qualified professional, be it physician or nutritionist, after appropriate clinical evaluation.