Diabetes is a disease in which the body does not produce or properly use insulin, a hormone that is needed to convert sugar, starches and other food into the energy we need for daily life. And, while the mechanisms that cause diabetes are known, what triggers the process is a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.
The complications of Type II diabetes are serious. They include heart disease, high blood pressure (twice as common in diabetics as in non-diabetics), strokes or cerebrovascular disease (mortality rates from this disorder are three to five times higher in diabetics) and peripheral vascular disease. Also common in diabetics are retinopathy (diabetic retinopathy is the leading cause of vision impairment in the U.S.), neuropathies and nephrology.
What can you do to improve your blood glucose levels and prevent complications from this disease?
- Lose weight if you are overweight. Excess body fat causes the body cells to become resistant to insulin.
- Eat small, frequent meals to keep blood sugars in a healthy range. Eating large meals can flood the bloodstream with glucose and insulin.
- Keep starches and sugars to a minimum, choosing those with a low glycemic index.
- Keep saturated fat and trans fat to a minimum, but have moderate amounts of monounsaturated-rich oils like olive oil.
- Eat fish several times a week, emphasizing those cold water fish high in omega-3 fatty acids, like salmon and sardines.
- Eat generous amounts of non-starchy vegetables.
- Increase your activity level. Aerobic activity improves insulin resistance in muscle cells, which allows more glucose to enter the cells.