Health

Easy Tips To Lower Your Blood Sugar and Prevent Diabetes

| by Mitzi Dulan

Are you eating a diet that makes your pancreas work so hard that it
literally loses its ability to produce insulin over time? If you do,
you might be "burning out your beta cells" and on the path to
developing type 2 diabetes or already be living with type 2 diabetes.
New estimates from the Centers for Disease Control and Prevention (CDC)
show that around 24 million people in the U.S. have diabetes, which is
a 15% increase from two years ago. This is 8% of the U.S. population
and 90-95% of these people have type 2 diabetes. The type 2 diabetes
crisis is directly related the increasing numbers of people being
overweight and obese in addition to our aging population.

Here’s
the ugly truth about what happens when you load up on high sugar foods,
beverages, baked goods, and other refined carbs: Your body gets flooded
with sugar. This is followed by a release of insulin, which causes a
sharp decline in your blood-glucose (blood sugar). The insulin moves
the sugar from your blood to your liver and muscles, and can also store
some as fat. Then you can feel tired and have poor energy from the
sudden drop in blood sugar. Repeating the sugar rush–insulin surge
cycle several times a day, day after day, week after week, month after
month, and year after year sets the stage for insulin resistance,
metabolic syndrome, and, possibly, developing type 2 diabetes. It
usually begins as insulin resistance, a disorder in which the cells do
not use insulin properly. As the need for insulin rises, the pancreas
gradually loses its ability to produce it. This is because your
pancreas simply gets worn out from working so hard due to all of those
high sugar foods you have eaten over the years. However, type 2
diabetes is rising quickly among children, in fact, so much that they
no longer use the term adult-onset diabetes.

So what can you do to "lighten the load" on your pancreas.

5 Nutrition Tips

1.) Eat a source of protein and fiber with every meal
2.) Switch to all whole grains
3.) Cut back your portions of carbs like
4.) Avoid drinking sodas, lemonade, kool-aid, most juices, and other high sugar drinks
5.) If you need to lose weight, start eating smaller portions

Exercise

A new study in the journal BMC Endocrine Disorders
suggests that 7.5 minutes of intense activity per week could have
significant health benefits for reducing the risks of developing type 2
diabetes. It recommends four to six 30-second bouts of intense exercise
two times per week. This recommendation is appropriate for people 20 to
40 years in good health. People living with diabetes, heart disease or
who are older should discuss increasing their activity level with their
physician.

So eat less, and move fast!

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