Type 1 affects approximately 10 percent of all people suffering from diabetes and it is an autoimmune disease (insulin cannot be produced because the body is attacking the pancreas.) Type 2 diabetes is characterized by the body’s inability to properly use insulin, which develops over time and it is for the most part due to lifestyle.
The complications arising from diabetes are as complex as they are troubling. People who suffer from diabetes are 25 times more at risk of vision loss and 12 times more at risk to be hospitalized for kidney failure requiring dialysis (Diabetes Canada, 2019.)
A complex issue – People with diabetes often have cardiovascular problems and an increased risk of stroke (3 times higher risk than the general population.) Many have circulatory problems which can lead to amputation.
Living with health complications takes the ultimate toll: diabetes can a person’s lifespan by as much as 15 years. For more information, please follow this link.
OK, all of that is beyond scary. So that’s the bad news. The good news is that the body is resilient and when treated with proper care, the state of health improves.
Here are some recommendations to help prevent type 2 diabetes (also dubbed by many health professionals as a ‘lifestyle disease’):
- Eat as if your life depends on it (it does!). Cook as much as you can from scratch using fresh, local ingredients so that your meals are high in quality protein, healthy fats, vitamins, minerals and fiber. Avoid refined sugars and processed foods. They offer little nourishment and affect your digestive system and overall health in multiple ways. Make sure to include fermented foods in your diet (sauerkraut and other fermented vegetables, tempeh, miso,) because a healthy microbiome means better digestion and better management of blood sugar levels and food cravings too. If you are at risk of developing diabetes, choose your fruit carefully as some have a higher glycemic index than others. Berries, for example, are a safe choice. For more information on the glycemic index, please follow this link.
- Stay hydrated. Remember to drink water throughout the day, as simple as that. Start your day with a glass of lukewarm water with lemon juice. If you consume any diuretic drinks throughout the day (coffee, black tea,) make sure you replenish the water loss. While you do not what to overdo it and cause an electrolyte imbalance, drinking water during exercise is recommended.
- Sleep! Do not neglect your need for rest. Lack of sleep causes our appetite to spike and we become sugar hounds simply because the brain is tired and craves energy. Try to get at least 7 hours per night and if falling asleep is an issue, please remember to eliminate sources of blue light such as screens from your bedroom.
- Exercise! Every system in the body (cardiovascular, digestive, nervous etc) and activity our bodies perform daily improve when we exercise. Exercise reduces the risk of type 2 diabetes, cancer, depression, and cardiovascular disease. One medical researcher once said that if exercise could be sold as a pill, people would be more willing to take it. Let’s hope that is not true for the majority of us. Get outside and move, whether it is walking, running, hiking or whatever season-adequate activities you engage in. Remember: it is not how much you exercise daily but keeping at it for at least 150 minutes per week. Also, when you are outside on a sunny day, you get your vitamin D supplies built up!
Of particular concern is the fact that more children and teenagers are being diagnosed with type 2 diabetes at younger ages. That is mostly due to a high consumption of sugary foods and drinks, and a sedentary lifestyle which has become the norm in our highly technological era where screens dominate the daily lives of children. Obesity, asthma and cardiovascular health issues are also stemming from lack of physical activity and a diet high in sugar and mostly including processed foods.
The solution is straightforward. Get the kids off screens and outside for some exercise (setting a positive example for them to follow is important!) and cut as much sugar off as possible. The nagging and the expected ups and downs (mood-wise) of this kind of family adventure are well worth the results.
Note: If you suffer from type 2 diabetes or are at risk, please consult with your health practitioner before making any changes to your exercise routine, as sudden bouts of exercise can cause your blood sugar levels to fluctuate.
Tags: children, diabetes, exercise, heallth, healthy eating
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