8 Ways to Stop Diabetes

There are many ways to help prevent the onset of prediabetes and type 2 diabetes — and making healthy lifestyle changes, including losing weight and getting regular exercise, is a great place to start.

In fact, weight loss and other healthy habits have been found to be more effective than medications for reversing prediabetes, a precursor to diabetes with which blood glucose levels are higher than normal but not as high as in diabetes. If you’re following a healthy diet, such as the South Beach Diet, you’re taking the right steps.

To reverse prediabetes (and prevent type 2 diabetes), try these smart-eating guidelines:

• Eat whole grains, such as brown rice, barley, wild rice, bulgur, slow-cooking oatmeal, and whole-grain breads and pastas. Quinoa is another healthy option.
• Enjoy beans and other legumes frequently.
• Eat plenty of vegetables, prepared without unhealthy fats (like stick margarine and butter) or sweetened sauces.
• Choose whole, fresh fruits like berries, apples, and citrus fruits such as oranges and grapefruit halves. Avoid canned or jarred fruits with added sweeteners or syrups.
• Include nonfat or low-fat dairy in your diet, such as fat-free or low-fat milk, plain or artificially sweetened low-fat soy milk, nonfat or low-fat plain yogurt, and artificially sweetened low-fat or nonfat flavored yogurt.
• Focus on lean proteins, like fish and shellfish, skinless poultry breasts, and lean cuts of meat.
• Use healthy cooking methods, such as baking, roasting, broiling, or grilling.
• Avoid saturated fats and trans fats; instead, choose monounsaturated and polyunsaturated fats, found in olive oil and canola oil, for example, or foods high in omega-3 fatty acids, such as fatty fish.

Is Marijuana The Next Diabetes Drug?

Toking up may help marijuana users to stay slim and lower their risk of developing diabetes, according to the latest study, which suggests that cannabis compounds may help in controlling blood sugar.

Although marijuana has a well-deserved reputation for increasing appetite via what stoners call “the munchies,” the new research [PDF], which was published in the American Journal of Medicine, is not the first to find that the drug has a two-faced relationship to weight. Three prior studies have shown that marijuana users are less likely to be obese, have a lower risk for diabetes and have lower body mass index (BMI) measurements. And these trends occurred despite the fact that they seemed to take in more calories.

Why? “The most important finding is that current users of marijuana appeared to have better carbohydrate metabolism than non-users,” says Murray Mittleman, associate professor of medicine at Harvard Medical School and the lead author of the study. “Their fasting insulin levels were lower, and they appeared to be less resistant to the insulin produced by their body to maintain a normal blood sugar level.”

The research included over 4,600 men and women participating in the National Health and Nutrition Examination Survey between 2005 and 2010.  Among them, 48% had smoked marijuana at least once in their lives and 12% were current cannabis smokers. The authors controlled for other factors like age, sex, income, alcohol use, cigarette smoking and physical activity that could also affect diabetes risk.

Even after these adjustments, the current marijuana users showed fasting insulin levels that were 16% lower than those of former or never-users, along with a 17% reduction in another measure of insulin resistance as well. Higher levels on both tests are associated with Type II diabetes, which is linked with obesity. Marijuana users also had higher levels of HDL, the so-called “good” cholesterol, which can protect against heart disease. And the regular smokers also boasted smaller waistlines: on average, they were 1.5 inches slimmer than the former users and those who had never smoked cannabis.

Researchers don’t yet know how to explain these correlations — and since the study was not a controlled trial, it’s not clear whether marijuana or some other factor in marijuana users’ lifestyles actually accounted for the beneficial effects. Studies showed, however, that the cannabinoid brain receptors affected by marijuana are deeply involved in appetite and metabolism. But the exact details of how the compound alters the relationship between appetite, caloric intake and insulin response isn’t obvious yet.

One clue, however, may lie in the effects of a diet drug that was developed to have the opposite effect that marijuana has on the brain. That drug, rimonabant, produced significant weight loss and a drop in fasting insulin levels by affecting certain cannabinoid receptors in in the exact opposite way that THC, marijuana’s main psychoactive ingredient, does.  This action is complex:  rimonabant doesn’t simply block the receptor and keep the natural cannabinoids from activating it.  Instead, while the natural cannabinoids elevate the normal level of activity already going on in the system; rimonabant lowers it so the result is precisely the reverse of activating the receptor naturally. However, due to psychiatric side effects like increasing suicide risk, rimonabant was pulled from the European market and never approved in the U.S.

How could both marijuana and a compound that has the the opposite effect of pot act on the same brain receptors and lead to weight loss? Natural marijuana includes many different potentially active compounds, and one of them— rather than THC— could be responsible for this effect.  One potential candidate is a substance called cannabidiol or CBD, which also affects cannabinoid receptors, but in a different way than THC or rimonabant does.

Another possibility involves tolerance: repeated use of a drug can make receptors less sensitive over time. “The most likely explanation is that prolonged cannabis use causes the [receptors] to lose sensitivity and become inactive,” says Daniele Piomelli, a professor of pharmacology at the University of California-Irvine, who was not associated with the new research, “This has been shown to happen in people who smoke marijuana. This weakening of the [these receptors] translates into a lower risk for obesity and diabetes because the inactive receptor would be unable to respond to our own cannabis-like molecules, which we know are important in keeping us chubby.” While marijuana may initially promote appetite and overeating, in the long run it has the opposite effect because it desensitizes cannabinoid receptors and may even protect against obesity.

So don’t skip the gym and break out the bong just yet: there’s still not enough data to tell whether marijuana, like alcohol, could have health benefits in moderation. Mittleman says that the study relied on self-reported use of marijuana, which can be unreliable. However, he points out that since people are more likely to hide drug use than they are to falsely claim it, the findings could even underestimate marijuana’s effects.

But whether that’s true, and whether marijuana might be a window into understanding how to best control glucose and insulin to prevent diabetes, isn’t known yet. “It is much too early to say,” says Mittleman, “We need much more research to better understand the biologic responses to marijuana use. We really need more research to allow physicians and patients to make decisions based on solid evidence.” An editorial [PDF] that accompanied the study also urged government action to reduce barriers to such research.

Even with 18 states now approving marijuana for medical uses, the politics of pot will always shadow research efforts to understand how cannabinoids work in the brain—or affect disease. But, as Piomelli says, “The [new] study suggests that smoking marijuana [may] protect people against obesity and diabetes.” And following up on that finding could yield new insights into how to tackle one of our biggest public health issues.

Source: Time HealthLand

How to Manage Diabetes With Diet [VIDEO]

10 Bad Habits That Raise Your Risk of Diabetes [VIDEO]

6 Ways You Can Prevent Diabetes

If you are thinking that diabetes is “just a problem of little sugar increase”, then you are in for a real shocker! 

Diabetes causes much more than just a small increase in sugar level; in fact, it’s a cause of major morbidities such as nerve, kidney, eye and heart damage, and making a few simple lifestyle and dietary changes can help you avoid these serious health complications associated with diabetes.

Engage in regular physical activities – You need at least 30 minutes of exercise a day, 5 days a week to enjoy the benefit of regular exercise; and if you can make it 1 hour a day, it’s even better. With exercise, you reduce your risk of diabetes by as much as 50%. Studies have revealed that exercise also lowers blood sugar and keeps it down for several hours after the exercise which also contributes to preventing diabetes. 

And you even stand a chance of staying healthier as exercise have been proven to also enhance your immune system by getting your lymph system moving, it helps build muscle and bones, improves heart and lung efficiency, reduces stress, burns fat, raises your metabolism and generally keeps your body young.

Shed some weight - Studies have shown that overweight adults reduced their risk of diabetes by 16 percent for every kilogram (2.2 pounds) of weight lost. Also, those who lose at least 5 to 10 percent of initial body weight and exercise regularly reduced the risk of developing diabetes by almost 60 percent over 3 years.

No smoking - Smoking is not only associated with the development of diabetes but it also contributes to heart disease and causes lung cancer. Carcinogens in cigarettes have also been proven to have destructive effects on the pancreas (the body organ that produces insulin), thereby reducing the amount of insulin produced by your body; stop smoking today and enjoy a better glucose control.

Cut back on fat and sugar – Processed and fried foods are particularly unhealthy and the fats and carbohydrates found in them undermine your health. Saturated fats have been shown to contribute to heart disease and type 2 diabetes. So you should ensure that you get less than 7% of your total fat intake from saturated fats and less than 200 milligrams of cholesterol in your daily diet. Also, avoid eating foods made with sugar, bleached (white) flour and other refined carbohydrates such as white rice and dry cereals in order to help in preventing diabetes.

Foods rich in fiber have more benefits in the prevention of diabetes. Fiber will go a long way in preventing diabetes because it helps to buffer high amounts of sugar or carbohydrates in your diet, keeping your blood sugar even rather than having it gyrate wildly up and down. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds, oatmeal or oat bran.

Say goodbye to alcohol - Alcoholic beverages contain refined carbohydrates that are quickly absorbed into the body so they contribute to the development of type 2 diabetes by quickly raising blood sugar to unhealthy levels thus overworking the cells that regulate blood sugar. Besides, alcohol have been shown to increase the risk of stroke and kidney disease; so beside preventing diabetes, you will be doing yourself a world of good by putting a lid on alcohol consumption – if you must drink at all, drink water!

Get support – Family support is very essential in the prevention (even in management) of diabetes. Friends, relatives and support groups can help stick to your new healthy lifestyle which may not be too interesting initially.

Diabetes can be very devastating when complications set in, so prevent it as much as you can.

Survival Strategies For Living with Diabetes

Plan your Diet

• Eat lots of fruits and vegetables.

• Increase fiber intake in your food. Natural fruits are high source of fiber content.

• Add dry beans, peas and raw onion to your daily food intake. Intake of cinnamon, garlic, bitter lemon, guar gum is helpful to reduce blood glucose level.

• Eat fresh water fish and chicken without skin.

Be active throughout the day

• Walk instead of drive whenever possible.

• Take the stairs instead of the elevator.

• Work in the garden or do some house cleaning/other house works every day.

Exercise Regularly - Exercise is important for people with diabetes because it helps regulate blood sugar and provide cardiovascular fitness that protects against heart and artery disease. Brisk walking is one of the best form of exercises. Others include jogging, swimming, cycling or working on treadmill. Doing these simple exercises for half an hour everyday goes a long way in preventing complications in diabetes.

Control your weight - Lose weight if you are obese/overweight.

Take good care of your feet - The care of the feet in people living with diabetes is VERY important as 'Foot Ulcers' has been implicated as one of the major causes of 'Amputation'.

• Always keep your feet clean.

• Dry feet well especially in between your toes.

• Go for Medical Check-up from time to time.

• Check under your feet regularly.

• If you can't see under your feet check with a mirror.

• Never use sharp objects on your feet.

• Avoid high shoes with no support. Wear well fitting flat shoes.

• Avoid tight/dirty/wet socks.

• Never walk barefooted.

• Avoid extreme heat such as using your feet to hot pots, walking on hot sand, etc.

• Wear thick soft socks and properly fitted shoes.
• Go barefoot, wear high heels/sandals or shoes with pointed toes.
• Try to remove calluses, corns or warts by yourself.

Get a regular check up done

• Follow up with your doctor.

• Get your eyes, kidneys, and feet examined annually.

Control your blood sugar

• Take your medicines as recommended.

• Always carry your identity card and some form of sugar.

Avoid below foods

• Avoid sweets, fried foods, junk foods and foods with high cholesterol.

• Limit the use of ketchup, mustard and salad dressing.

• Limit salt intake (sodium content).

• Consume less egg yolk, mutton or beef.

Cool down on Tea and Coffee

• Do not have more than 2 cups of the conventional tea or decaffeinated coffee everyday.

• Try to switch to herbal teas.

No Smoking

• Smoking can result in premature development of complications and may even have a role in the development of type 2 diabetes.

Don't drink in excess

• Alcohol can contribute to neuropathy (nerve damage), which is one of the consequences of diabetes.

Never be stressed

• Stress - physical like injury/illness or mental, like job health, or finances - can increase blood glucose levels. Breathing exercises and relaxation techniques can help relieve stress.

In case of high blood pressure (Hypertension), avoid resistance exercises.

Be Informed... Take Control.

Simple Steps to Preventing Diabetes

Diabetes is a cause of major morbidities such as nerve, kidney and heart damage, and making a few simple changes in your lifestyle and diet may be all that you need to avoid these serious health complications.

It is very important to make diabetes prevention a priority, especially when you are at increased risk of diabetes.

Consider these simple diabetes prevention tips:

1. Regular physical activity - Exercise is extremely important for preventing diabetes.  You need at least ½ hour of exercise per day. That means brisk walking to get your heart rate up or any other type of exercise that helps you to work up a sweat. One hour a day is even better. New clinical trials showed that when participants walked vigorously for 30 minutes a day 5 days per week and also lost weight in the amount of 5-7% of their total body weight, they cut their risk of developing diabetes by 50%.

Not only will lots of exercise help in preventing diabetes, it also enhances your immune system by getting your lymph system moving, it builds muscle and bones, improves heart and lung efficiency, reduces stress, burns fat, raises your metabolism and generally keeps your body young.

Studies have revealed that exercise also lowers blood sugar and keeps it down for several hours after the exercise which also contributes to preventing diabetes.

2. Eat right:

•        Limit saturated fats intake - Get less than7% of your total fat intake from saturated fats. New researches have shown that development of diabetes is associated with saturated fat (from animal products like meat and dairy).

• Minimize trans fats - They have been shown to contribute to heart disease and may also contribute to diabetes type 2. Check nutrition labels on packaged foods for trans fat.

• Curb dietary cholesterol. Get less than 200 milligrams of cholesterol in your daily diet.

• Cut calories from your diet: That should help with weight loss.

• Avoid high glycemic index foods: Avoid eating foods made with sugar, bleached (white) flour and other refined carbohydrates such as white rice and dry cereals in order to help in preventing diabetes. Processed and fried foods are particularly unhealthy and the fats and carbohydrates found in them undermine your health.

• Skip low-carb or high protein diet: They may not work out in the long run.

• Get plenty of fiber: Fiber will go a long way in preventing diabetes because it helps to buffer high amounts of sugar or carbohydrates in your diet, keeping your blood sugar even rather than having it gyrate wildly up and down. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds, oatmeal or oat bran.

• Get 14 grams of dietary fiber for every 1,000 calories you eat.

3. Shed some weight: Weight loss is extremely important in preventing diabetes. Studies have shown that overweight adults reduced their risk of diabetes by 16 percent for every kilogram (2.2 pounds) of weight lost. Also, those who lose at least 5 to 10 percent of initial body weight and exercise regularly reduced the risk of developing diabetes by almost 60 percent over 3 years.
In fact just losing weight and exercising can often completely control all symptoms of diabetes.

4. No smoking: Smoking is not only associated with the development of diabetes but it also contributes to heart disease and causes lung cancer.

5. Don't drink alcohol: Alcoholic beverages contain refined carbohydrates that are quickly absorbed into the body so they contribute to the development of type 2 diabetes by quickly raising blood sugar to unhealthy levels thus overworking the cells that regulate blood sugar.

6. Get support: Friends, relatives and support groups can help you prevent diabetes. They can help you stick to your new healthy lifestyle.

WHO estimates that more than 346 million people worldwide have diabetes and that this number is likely to more than double by 2030 without intervention! Don't be a victim of circumstance, good health is in your hands - take steps to prevent diabetes today.