Around 460 million people in the world have diabetes.
Yes Although diet is a fundamental factor that must be taken into account to control blood sugar peaks or falls, there are other factors that can alter glucose levels, and many times they go unnoticed. Find out here which ones and what you can do to prevent diabetes.
What is diabetes?
Diabetes is a chronic disease that affects the use of glucose, the main type of sugar in the blood, whose function is to act as a source of energy or fuel for the body.
To distribute glucose between cells, and thus deliver energy, our body uses a hormone called insulin, produced by the pancreas. When this is not enough or does not work properly, it leads to the different types of diabetes.
Type 1 diabetes
Type 1 diabetes is an autoimmune disease, which occurs because the immune system mistakenly attacks and kills insulin-producing cells in the pancreas. Its exact cause is still unknown, although it is believed that genes, environmental factors and the intervention of a virus could trigger this response.
Diet and lifestyle are not responsible for its appearance, that, although it is usually during childhood and adolescence, it can occur at any time in life. There is no cure for this diabetes either, but insulin treatments can be taken to control it.
Doctors can prescribe the most appropriate combination for each case: fast-acting, long-acting, or intermediate options. As the hormone cannot be administered orally, because certain digestive compounds affect its function, it is applied with syringes or pumps (devices connected to the abdomen).
Type 2 diabetes
More than 90% of people who suffer of diabetes have type 2 diabetes. In this type the body is not able to use insulin correctly.
Many people with type 2 diabetes can control their blood glucose levels through frequent exercise and healthy eating , although there are also cases that require medications or treatments similar to those of type 1 diabetes.
Prediabetes
In prediabetes, blood sugar levels are high, but not high enough to be type 2 diabetes. Research has estimated that, without any type of intervention, this condition can turn into type 2 diabetes after 10 approximately years.
Progression from prediabetes to type 2 diabetes is not inevitable, and blood sugar levels can be normalized by incorporating lifestyle changes.
Gestational diabetes
Gestational diabetes appears in pregnant women who have never had diabetes. When this happens, the baby is at higher risk of developing health complications.
Although gestational diabetes usually disappears after delivery, it can increase the mother’s or child’s risk of developing type 2 diabetes. in the future.
Why do blood sugar levels rise?
In addition to diet, there are other factors that they can affect insulin metabolism. This causes the cells to not be able to properly assimilate glucose and it begins to accumulate. Among the main responsible for this situation we find:
- Dehydration.
- Stress.
- Lack of sleep.
- Time of day (generally more difficult to control blood sugar during the evening / night).
- Menstrual period.
- Skip breakfast.
- Be sedentary.
- Suffer sunburn.
- Have gum disease.
- Use nasal sprays.
Blood sugar levels range from 70 and 100 milligrams per deciliter ( mg / dL) fasting, and just under 140 mg / dL after eating. If these numbers are constantly exceeded, in the long run they can cause different symptoms:
- Agitation.
- Extreme tiredness or a lot of sleep.
- Headache stomachache.
- Hunger.
- Bad breath .
- Spots on the skin.
- Frequent need to urinate.
- Thirst.
- Blurry vision.
As with high blood sugar levels, other factors can trigger dangerously low levels. For example, high temperatures cause blood vessels to dilate, so insulin is absorbed faster. This can cause a significant drop in blood sugar.
Experts explain that it is important to learn to recognize the symptoms of very high blood sugar levels and what their triggers are to prevent any problems.
How to prevent diabetes?
There is evidence that shows that some simple lifestyle measures are effective in preventing or delaying type 2 diabetes:
Maintain a healthy weight
Being overweight, especially when distributed in the abdominal area, increases the risk of developing type 2 diabetes.
- What are the blood sugar levels of diabetes and prediabetes
Specialists advise losing between 5 and 10% of overweight , no get it back and keep it at long term. This can also provide protection against other types of health problems.
Eating a healthy diet
Eating the right foods is useful to control blood glucose level and help lose excess weight. Among the best options are:
- Fruits and vegetables : citrus fruits, berries, apples, pineapples, grapes, kiwis, green leafy vegetables, such as chard, spinach, broccoli or kale and other non-starchy options.
- Fiber : herbs and spices, such as coriander or oregano, legumes, such as lentils, peas, peanuts, and beans, or fruits and cereals.
- Healthy fats : fish, such as tuna, mackerel, salmon, sardines, and trout, flaxseeds or oil, nuts, chia seeds, canola oils, olive or soy, and avocado.
- Infusions : cinnamon, turmeric, fenugreek, hibiscus, or ginger.
In the same way that some foods are beneficial to prevent diabetes others may favor its appearance or worsen it. Limit or eliminate from the diet:
- Added sugars (which are usually present in processed foods).
- Refined products, such as flour or white rice.
- Soft drinks, sodas or industrial juices.
- Red meat, especially processed, and sausages.
Exercise
Physical activity fulfills a double function to prevent type 2 diabetes, since it increases glucose consumption by the body, and stimulates muscle fibers, favoring the transport of sugar into cells.
Try cycling, swimming or even walking.
Although all types of movement are positive when it comes to preventing type 2 diabetes, the greatest benefits are seen in moderate intensity activities.
Experts warn that sedentary or overweight people who start exercising, start from lower to higher intensity, to avoid complications.
Avoid tobacco
Nicotine and certain chemicals found in cigarettes damage cells, cause inflammation, affect insulin response and increase the risk of increased abdominal fat, all risk factors for type 2 diabetes.
To Remember:
Until significant scientific evidence from human trials is available, people interested in using herbal therapies and supplements should exercise extreme caution.
Do not abandon or modify your medications or treatments, before talking to your doctor about the potential effects of alternative or complementary therapies.
Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, with other herbs and supplements, and even alter your diet.
Sources consulted : American Diabetes Association, US National Library of Medicine, Mayo Clinic, National Institute of Diabetes and Digestive and Kidney Diseases.