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Currently 24 million Americans are diagnosed with type 2 diabetes. And over 57 million (40% of people aged between 40 and 70) are in a state of prediabetes. Most of those people just do not know they are on the fast track to becoming diabetic, because they do not feel any symptoms.
If they (and perhaps you) knew that they have the opportunity to take action that could save them from the drug dependence, reduced life expectancy, amputations, hypertension, stroke and heart attacks, it certainly would make them think. The trouble is that prediabetes creeps to us very quietly.
You, of course, for no apparent reason not to go to check your blood sugar or insulin levels. But it would be necessary to do this, if you feel that your figure begins to take form "apple." This figure is a classic indicator of insulin resistance. Furthermore, age plays a role, as well as addiction to too fatty and sugary foods and lack of exercise. Such "American" lifestyle is the right way to metabolic sindromu.The only way you can know if you are pre-diabetic is by getting your blood sugar tested.
By the way, many Americans has long been refused such way of life. In recent years, you can rarely find on the street "spherical" Americans, and these are mostly fans of "fast food" or the remains of the "baby boom"; and the younger generation pedaling in gyms since five in the morning. The stereotype of the "American" lifestyle in our time gradually moved to third countries, of course, along with the metabolic syndrome. And the fattest people in the world are now not Americans but Filipinos.
Studies, which was funded by the American Diabetes Association, found that just 30 minutes of moderate physical activity per day, plus a loss of 5 to 10% of body weight, reduce the risk of diabetes by 58 %. That lifestyle changes worked better than medications. Most importantly, such lifestyle change is most useful for people over the age of 60 years.
Any effort, ranging from a brisk walk, and ending with dancing or a waiver of the elevator, will go to offset your daily 30-minute exercise. And do not wait for the results of a blood test to make a decision to run away from diabetes just today. Although, of course, the results can increase your motivation, so you should know that the rate of blood sugar between 101 and 126 mg/dL is considered a sign of prediabetes. And you do not have to wait until the age of sixty, as the "American" lifestyle is "criminal" in itself, and everyone can become a victim, regardless of age.
American experts on healthy lifestyle told how not to fall into the trap of the metabolic syndrome and do not become a permanent patient endocrinologists. In addition to physical activity and moderate nutrition, they also offer take extra valuable nutrients that effectively help fight obesity and insulin resistance. Here are some of these recommendations.
1. Exercise.
It really lowers insulin resistance of muscle cells and reduces blood sugar levels. In addition, it will help you lose excess weight, which also improves the metabolism of sugar. Only 7-10 percent weight loss can make a huge difference when it comes to diabetes.
The best result gives aerobic exercise at moderate intensity. You should exercise 45 minutes every day, six days a week, at the level of 40-55% of your maximum heartrate. A good choice are walking, swimming and cycling.
Insulin resistance is reduced even more with a combination of aerobic exercise and strength training. Increase in muscle tone, as well as reducing the amount of fat greatly raise insulin sensitivity.
2. Reduce your intake of sugar and refined carbohydrates.
The best choice is the anti-inflammatory diet of Mediterranean type. That means reasonable size of portions, lots of vegetables, salads, fresh fish, fruit for dessert and olive oil as the main fatty condiments.
Dish of whole grains are also suitable (like oats and barley), with occasional pasta, cooked "al dente" (slightly springing on the teeth). "Fast" carbohydrates should be replaced grain products, vegetables, and polyunsaturated fats Omega-3.
3. Observe the following in your diet:
- Reduce consumption of sweet, and generally try to eat less.
- Do not neglect breakfast. This not only speeds up the metabolism, but also help you avoid the temptation to "eat up" during the day, which can lead to carbohydrate "overdose".
- Eat whole grain products, such as whole wheat bread, crackers, cereals, brown rice, oatmeal and barley.
- Eat a various brightly colored fruits and veggies.
- Eat small portions of nuts and seeds, which contain heart-healthy unsaturated fats.
- Use low fat dairy products.
4. Take nutritional supplements that help normalize blood sugar balance.
Chromium: Lack of chromium leads to impaired glucose tolerance, high blood sugar, high cholesterol and triglycerides. Some doctors say that people get enough chromium, biotin and other microelements from the diet, but studies show that it is not true.Processed foods, especially refined carbohydrates, give us a lot of calories, but not the optimum amount of nutrients. Even low carbohydrate products purchased at the store, contain no more than 2 micrograms of chromium per serving.
Chromium increases the sensitivity of insulin receptors and increase the number of insulin receptors on cells. Studies have shown that the chromium may also increase the sensitivity of the glucose receptors in the brain, which leads to suppression of appetite.
Most multivitamins do not contain chromium in a form suitable for the prevention of diabetes (GTF). The most active form of chromium is picolinate. Contrary to some irresponsible statements, chromium picolinate is absolutely safe, which was proved by authoritative studies, including official.
Rreception of 200 to 1000 micrograms of chromium picolinate per day reduces blood glucose, improves insulin function and reduces diabetic symptoms such as fatigue and thirst.
According to Dr. Richard Anderson (USDA), in recent Israeli studies, reception of 200 mcg of chromium twice daily for three weeks led to a reduction in blood sugar levels of diabetics by 26% and cholesterol by 9%. Dr. Anderson advises all adults take a daily 200 micrograms of chromium picolinate to prevent diabetes.
Magnesium: In one study, people who received supplements of magnesium, the risk of prediabetes decreased by approximately 30%. The high content of magnesium is also associated with lower blood pressure and triglyceride levels, higher levels of HDL cholesterol and lower waist circumference. Most people do not get with food sufficient amount of magnesium. You need to get at least 400 mg magnesium per day.
Magnesium directly regulates cellular metabolism of glucose as a cofactor of several enzymes and through its influence on calcium levels. Low levels of magnesium in the cells leads to disruption insulin action and increased insulin resistance. People with low levels of magnesium are 6-7 times higher the risk of metabolic syndrome than people who have normal magnesium content.
In one of recent studies, intake of 100 mg magnesium per day reduced risk of developing type 2 diabetes for 15%. Most people need to get a day 400 mg of magnesium with food and dietary supplements. This is especially important for people with blood group B (III), as they have genetically predetermined magnesium deficiency.
Zinc: This mineral plays an important role in the metabolism of insulin. According to recent studies, in people with diabetes is not enough zinc. You can compensate for the deficiency of zinc in two ways: take zinc supplements or include in your diet foods that contain a lot of zinc: lamb or chicken, oysters, pecans, almonds and sardines. Zinc is best works with chromium and vitamin B complex.
Vanadium: The role of vanadium is less well known, but by the results of recent studies, it increases insulin sensitivity in the liver cells and peripheral tissues, such as muscles of the arms and legs. Although these studies were carried out for only 4 months, but experts believe that it is advisable to get more of vanadium from foods and dietary supplements. Best dietary sources of vanadium are mushrooms, shellfish, black pepper, parsley, fennel seeds and cereal products.
Vitamin D: Low blood levels of vitamin D does not work properly cells of the pancreas that produce insulin. Low vitamin D levels may also induce insulin resistance, even in healthy people. It is also assumed that the vitamin D deficiency in children can further lead to the development of diabetes type 1.
If our skin is getting enough ultraviolet radiation, the need for vitamin D is satisfied in full. In practice, however, people living in metropolitan areas, the elderly and vegetarians tend to suffer its deficiency.
Research of products that were traditionally considered dietary source of vitamin D, such as cow's milk, showed the presence of only trace amounts of the vitamin. Therefore it is recommended to take a day at least 1000-2000 IU of vitamin D, but you may need it also a lot more, if you really feel the need in it. Previous concepts of the danger of overdose of vitamin D, according to recent data, were greatly exaggerated.
Fish oil: Intake of 1,400-2,800 mg of fish oil per day helps to improve insulin sensitivity and reduce triglyceride levels.
Alpha-lipoic acid: This powerful antioxidant reduces the level of sugar in the blood and helps prevent and treat diabetic complications such as cataracts and neuropathy. Dr. Lester Parker (University of Southern California) reports that a daily intake of 600 mg of lipoic acid for four weeks significantly increased insulin sensitivity and reduce blood sugar levels in patients with type 2 diabetes type.
Biotin: This vitamin also increases insulin sensitivity. Biotin plays an important role in glucose-stimulated insulin secretion, glucose deposition in the liver as glycogen and suppression synthesis of glucose with high content of sugar in the blood. Biotin, like other B vitamins, is better to take as a part of a complete B-complex or multivitamin. The recommended daily dose is 300 micrograms.
And what do you do if you already have diabetes?
Thiamine: Thiamine (other name of vitamin B1) helps to normalize blood sugar levels and reduce the risk of diabetic organ damage. Thiamine blocks the processes of glycolysis, leading to adhesion protein and fat molecules in the blood, which can damage kidneys, blood vessels, and nerves; it can also cause diabetic retinopathy. These processes are activated at an elevated level of sugar.
Studies have shown that low levels of thiamine increases the risk of diabetic omplications. Conversely, thiamine supplementation can reduce the risk of damage associated with elevated glucose levels by 80%.
The bottom line is that getting enough of these nutrients may provide sufficient control of blood sugar levels to avoid the need to take insulin.
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This article is for informational purposes only; It does not replace a visit to a doctor or professional advice.
This article is copyrighted by Alexander Yezovit. It cannot be reprinted without permission from Alexander Yezovit.
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