Consider the following five ways you can lower your risk of type II diabetes:

• Increase fiber intake: Consuming a proper amount of fiber daily, helps keep your blood sugar at balanced levels. In addition, more fiber in the form of oatmeal and other hearty low calorie consumables helps curb your appetite for more sugary snacks.
• Eat whole grains: Studies have shown that individuals with diets containing high amounts of whole grains tend to see a decreased rate for developing diabetes. Great-tasting whole grain options abound these days, so consider making the transition if you haven’t already.
• Avoid obesity at all costs: It’s overwhelmingly apparent that there is a strong correlation between obesity and developing diabetes. So, it’s critical that you never allow yourself to become overweight, let alone obese. Doing so can increase your chances of developing diabetes by as much as 80 percent.
• Skip refined sugars: Nothing in the modern American diet is more likely to cause wily blood sugar levels than foods and drinks laden with refined sugars. Soft drinks, candy, cakes, and other sweets should be consumed as rarely as possible, if ever.
• Diet and exercise: Committing to a proper diet and sticking to a weekly workout regimen are the smartest ways to ensure that the aforementioned steps are followed. A balanced diet will provide you with the nutrition you need sans the junk, while dedicated exercise will keep you from becoming overweight.

Type II diabetes is a devastating medical problem, but one that can easily be avoided with the right steps. It requires nothing more than discipline and an unwavering desire to avoid having to prick your finger three a times a day for the rest of your life.

Nora Charles is a freelance writer that has worked with many bloggers for several years now.

Photo by Celso Flores via Flickr

Blair sighed as she closed the door behind her and dropped her keys on the hall table.  The news from the doctor had not been surprising, but it had not been what she had wanted to hear either.  Dr. Nguyen had come right out and said that if she didn’t change her sedentary lifestyle, she could develop type 2 diabetes like her parents.  She couldn’t ignore her family history any longer.  She was forty now and had been pretty sedentary for the past twenty years.  And her diet was nothing to write home about either, she thought ruefully.

Blair wasn’t a big fan of exercise, but she liked the alternative of testing her blood sugar and injecting herself with insulin even less.  Time to be more active and make some nutritional changes, she thought as her eyes scanned past the bags of cookies and boxes of mac ‘n cheese in the pantry as she looked for something healthy for dinner.  Tonight she’d throw out some of the junk food and find her exercise clothes.  Tomorrow she’d go shopping for some healthier food and start walking.  Anything to avoid needles, she thought with a shudder.

Most people are aware that diet plays an important role in preventing and managing type 2 diabetes, but did you know that exercise is just as important?

How does exercise help with type 2 diabetes?
Physical activity is important for so many health reasons.  Studies have shown that exercise contributes to a longer, healthier, happier life.  In the case of people with borderline diabetes, exercise can help prevent the development of full blown diabetes.  And for those that already have diabetes, it can help control it.  These benefits are not limited to aerobic exercise though.  Both aerobic exercise and strength training have been found to be beneficial for preventing and managing type 2 diabetes.

Here are 3 ways regular exercise can help with type 2 diabetes:

1. Controls blood sugar: Exercise improves the body’s use of insulin.  When you exercise, the muscles that are being used become more sensitive to the circulating insulin and are thus able to take up blood sugar more easily and efficiently.
2. Improves insulin sensitivity: Exercise helps decrease excess body fat, encouraging weight loss and improving insulin sensitivity.
3. May reduce need for medications: Scientific studies have found that extended periods of strength training can have as much effect on blood sugar control as taking a diabetes medication.

If I have type 2 diabetes, should I see a doctor prior to beginning an exercise program?
Yes, it is important to talk to your medical provider about your exercise goals prior to beginning an exercise program. Your doctor knows your medical history and will go over what exercises are appropriate and safe for you to do and give you some exercise tips and precautions specific to your situation.  In some cases, certain types of exercise can spike blood sugar, so checking with your doctor first is important.

Your doctor may ask you to monitor your blood sugar level prior, during and after exercise or ask you to exercise at certain times of the day depending on your meal and medication times.  Your doctor may also adjust your medication dosages or recommend altering your carbohydrate intake to keep your blood sugar levels in an acceptable range prior, during and after exercise.  That is important because your body is unable to regulate your blood sugar anymore and your diet, exercise and medications have to act in concert to maintain the right balance.  The doctor should discuss all of this with you during your visit and address possible problems that could arise with exercise and ways to deal with those situations if they occur.

The bottom line:
Everyone should exercise in some way.  It is a great way to help prevent type 2 diabetes or manage it if they have it already.  Exercise will help with weight control and controlling blood sugar levels, both of which are important in preventing and managing type 2 diabetes.  So, keep up the exercise and keep those sugars under control!

Photo by OiMax via Flickr

Megan’s family has a history of type 2 diabetes.  Her mom, dad, older sister and aunt all have it and the doctors even said that the diabetes had contributed to both her father’s heart attack and her aunt’s nerve damage.  That was more than enough to scare Megan into learning as much about diabetes as possible in order to avoid getting it herself.  No matter how busy she got, she was making sure her health was her number one priority.

For people like Megan that are trying to reduce their risk of type 2 diabetes, a new study coming out of the Netherlands may be of great interest.

Study:
Scientists from Julius Centre for Health Sciences and Primary Care looked at how consumption of coffee and tea may impact the risk of type 2 diabetes.  They sent out a food-frequency questionnaire to 40,011 participants to assess coffee and tea consumption and other lifestyle and dietary factors, with an average follow up time of 10 years.  The scientists also examined blood pressure, caffeine, magnesium and potassium as possible contributing factors.  What they found out was that daily consumption of at least 3 cups of coffee and/or tea reduced the risk of type 2 diabetes by approximately 42%.  However, there was no association found with blood pressure, magnesium, potassium and caffeine.

What does this mean?
This means that drinking at least 3 cups of coffee and/or tea daily may lower your risk of type 2 diabetes.  However, scientists are unsure what it was in the coffee or tea that caused this decreased risk.  So, yes more studies still need to be done.  But at least you will have one more reason to feel good about drinking your coffee or tea!

Source: Julius Centre for Health Sciences and Primary Care, University Medical Centre Utrecht, Netherlands, Diabetologia. 2009 Sep 1. (via PubMed)

November is Diabetes Awareness month.  Since I’ve known many people with diabetes over the years, I know it is a serious condition that can not be ignored.  Many of you know that if someone develops diabetes, proper treatment is essential to prevent complications such as heart disease, stroke, kidney disease, blindness or amputation. You also know that currently there is no cure for diabetes.  But, many of you don’t know that, according to the FDA, millions of people have diabetes, and quite a few of them don’t even know that they have it.  That’s a scary thought considering that the complications are life altering or even life threatening.

What is Diabetes?
The first thing you have to know is that diabetes is the inability of the body to create or use insulin.  Insulin is a hormone that helps our cells absorb glucose and use it as energy.  Glucose is the main sugar in our blood and an essential fuel for our body.  It is necessary for proper functioning of all cells especially our brain cells.  With diabetes, the glucose is unable to enter the cell and be used as fuel.  This results in too much glucose in the bloodstream, which causes the symptoms of diabetes.  The mains type of diabetes are Type 1 and Type 2.

1. Type 1 Diabetes: Also known as juvenile-onset diabetes, this is the type of diabetes where the pancreas is unable to create any or only insufficient amounts of insulin.  This is normally seen in children or young adults.  The treatment is the regular injection of insulin.
2. Type 2 Diabetes: Also known as adult-onset diabetes and non-insulin dependent diabetes, this is the most common form of diabetes.  It begins when the body does not use insulin correctly or is unable to make enough insulin.  It mostly occurs in middle aged adults and older, but recently more children and younger adults have started to develop it.  Treatment can be pills, a change in diet, regular physical activity and sometimes insulin shots.

Sweet tooth won’t cause Diabetes
Consuming large amounts of sugar does not cause adult-onset diabetes.  This is a misconception that a lot of people hold.  If you have diabetes, it is important to watch your sugar intake to properly control your blood glucose levels, but sugar is not the cause of the disease.  Obesity is the leading contributor to type 2 diabetes and sugar intake is usually not the cause of obesity.  Eating more calories than what you burn is what adds on the extra pounds.  For most people, that comes from eating too much fat, not sugar. Remember that the cakes, ice cream, cookies and other sweets that most people eat derive most of their calories from fat, not sugar.

What causes diabetes?
So, what are the causes of diabetes?  Researchers don’t know all the factors that cause type 1 diabetes, but they believe the condition can be inherited.  As for type 2 diabetes, there are multiple factors that can increase your risk of developing diabetes.  Some factors you can’t control are family history, advancing age, belonging to certain ethnic and racial groups and developing gestational diabetes while pregnant.  Some risk factors you can control are obesity, high cholesterol and having an inactive lifestyle.

So, if you are worried about diabetes, remember that it is the calories, not your sugar intake that can cause obesity, which in turn can lead to diabetes.  So, the best way to prevent type 2 diabetes, is eating healthy meals and getting enough physical activity!

Since I was only able to touch briefly on this important topic, you can find out more about diabetes by visiting the website of the American Diabetes Association.

People constantly ask me what they should eat to help them reduce their cholesterol. So, naturally I start listing food items that I know help lower cholesterol, such as, oatmeal, oat bran, walnuts, almonds, fish, olive oil and beans.

When I get to beans most people say, “Stop there Talli, beans make me gassy and  I just can’t eat that.”  My reply is always “What a shame, because beans have so many health benefits that you are missing out on.  Plus there are ways to reduce the gas.”

Why You Should Eat Beans
Beans are among the healthiest foods that you can eat. They provide a multitude of nutrients and antioxidants that can help lower cholesterol, fight infections and diseases and may even lower the risk of certain types of cancer. The United States Department of Agriculture placed beans in their number one spot, out of twenty, for the common food that has the highest-antioxidant levels.

Health Benefits
Beans are rich in:

• Calcium – Necessary for growth and maintenance of healthy bones and teeth. A calcium deficiency can lead to rickets and osteoporosis.
• Iron – Increases your energy and protects you from infection.
• Zinc – Important for healthy skin and immune system.
• Potassium – Aids in promoting proper muscle contraction and nerve impulses and promotes optimal electrolyte and pH balance in your body. It also helps to regulate blood pressure.
• Folic Acid – Decreases risk of spinal birth defects and has been shown to decrease risk of cardiovascular disease.
• Protein – Necessary for growth, development and repair of body tissues and muscles.
• Fiber – Helps relieve constipation and helps with weight loss by creating a feeling of fullness. Fiber also lowers your chances of developing conditions like heart disease, some cancers, diabetes, kidney stones and diverticulitis.

Ways To Minimize Gas
A common problem with beans is gas, which is caused by certain complex sugars that cannot be digested.  But the good news is that there are things you can do to minimize this gas.

1. Try to purchase the freshest dried beans. It seems that the longer the bean has been sitting around, the more likely it is to cause gastrointestinal discomfort.
2. Soak your beans overnight and discard the soaking water 2-3 times. The complex sugars are released into the water.
3. Then when boiling the beans in water, make sure to discard the water again. Don’t use that water in a soup base.
4. If that’s not enough or you aren’t able to make your own beans from scratch, you can add a food enzyme dietary supplement to your beans before eating them, such as Beano to help break down the complex sugars and reduce gas.

These methods listed above can eliminate a significant amount of the gas-producing complex sugars.  If you don’t have time to start from scratch and you buy canned beans instead, be aware that they have extra sodium. If you don’t want that sodium, make sure to wash the beans off first. That should remove a lot of the salt.

Beans are also a great, low fat food. They contain no cholesterol, little fat (except soybeans which are high in unsaturated fat) and have a low glycemic index. That makes beans great to consume if you are diabetic or trying to lose weight.

Plus, beans provide almost the same amount of protein as meat. Usually, one or more essential amino acids are missing, but that gap can be filled by eating other foods such as bread, rice, dairy products or small amount of meats, when eaten the same day.  However, the protein in soybeans is considered by many to be a complete protein source. So, why are you not eating beans again?