Diabetes is a group of some metabolic disorders characterized by a high blood sugar level which weakens the body's ability to process blood glucose. According to World Health Organizations, diabetes has risen 108 million in 1980 to 422 million in 2014. This number seems to be increasing exponentially. It is estimated that 1.6 million deaths were directly caused by diabetes in 2016. Diabetes causes many implications, the major causes of it are kidney failure, heart attacks, stroke etc.
Types of Diabetes:
- Type 1 Diabetes: We know pancreas produces hormones including glucagon,insulin,gastrin and somatostatin. Type 1 diabetes occurs when pancreas fails to produce enough insulin due to loss beta cells. People with this type of diabetes must take artificial insulin to stay alive.
- Type 2 Diabetes: Type 2 diabetes occurs when body produces insulin but cells fail to respond to insulin properly. It is the most common type of diabetes. Type 2 diabetes links to many implications. However, it can also be controlled easily through some effective stratagies.
- Gestational Diabetes: When a pregnant women develops high blood sugar levels without a previous history of diabetes this type of diabetes occurs then.Because, during pregnency body becomes less sensitive to insulin.
Now we will see the 5 best strategies to control diabetes (Specially for type 2 diabetes). So, let's get right into it.
The benefits of physical exercise are endless. Physical activity helps to reduce the insulin resistance by reprogramming the insulin(receptor binding ability). Physical exercise will help you to:
-boost your sensitivity to insulin,
-make you feel strong,
-fresh your mind,
-reduce the stress,
-lower your blood sugar etc.
Some certain exercises are very helpful for diabetes patient such as aerobic exercise, body movement, resistance training etc. So, make a schedule for daily exercise.
Choose Healthier Food Items (according to diabetes patient):
Try removing refined carbohydrates from the diet. Specially, don't take packet carrying foods. Get less salt with your eating items, because eating lots of salt can increase high blood pressure which is very dangerous for heart diseases and stroke. Try to get plenty of fiber which reduces the risk of diabetes by improving sugar control. Eat fresh fruits, vegetables, nuts etc. It will help you to get the minerals, vitamin and fiber which are very essential for diabetes patient. Lastly, I would recommend you to consult a diabetes specialized for making a perfect schedule of food items for you.
Avoid (Drinking, smoking, stress) :
Fast and foremost, you must avoid drinking alcohol, smoking in order to control your diabetes. You know alcohol contains sugar which increase blood glucose instantly. Second, you must quite smoking such as nicotine, tar, carbon-monoxide etc. Because it promotes insulin resistance highly which can bring cardiovascular diseases and kidney diseases. And thirdly, always try to cope with stress. In order to know how to cope with stress go this LINK. Stress will also make impact on your body sugar levels. So try avoiding all of these.
Lose extra weight:
No doubt that overweight causes many problems for health. Overweight people become so much lazy in their lives. They cannot do any work continuously for a long time. As a result, their blood sugar or glucose tends to lose the effectiveness of use by cells. Regarding this, you must lose extra weight by somehow such as physical exercise, perfect foods for health, being diligent etc. You will be wondered seeing how your health improves losing overweight. Even a study says overweight and obesity are linked to more deaths worldwide than underweight.
Get Adequate Sleep:
Adequate sleep improves glucose metabolism which is very important for diabetes patient. Because, people with diabetes lose efficiency of glucose metabolism. As a result, rate of glucose start increasing in blood day by day. So a good or adequate sleep can improve your health regarding this issue. Make sure you get a good night's sleep every night.