Richard Kaloust Health Improvement

Diabetes

is one of the chronic illnesses covered by the government’s  disease management program that promotes an individual’s overall health state who is suffering from this type of chronic illness.  Theoretically speaking, as an individual who is having diabetes, there really is nothing that can stop you from doing the things that you are used to doing prior to having diabetes.  However in practice, especially now that you have the disease, you will have to make some lifestyle modifications that will allow you to manage your disease appropriately.

Disease management is not about treating an active or acute ill health. But rather managing the disease through alleviation and/or easing the associated signs and symptoms brought by it.  In the case of diabetes, it’s all about lowering down the blood sugar to acceptable values ranging from 70-150 mg/dl.  This is however attainable by making certain lifestyle changes in terms of diet intake.

In controlling diabetes, one should keep in mind the importance of monitoring the blood sugar levels consistently.  Controlling diabetes with diet is one of the many ways you can control it.  Once blood glucose levels are determined, finding some ways on how to come up with a palatable diet that will help control your diabetes is a good start.

Disease management of diabetes through dietary modification should start in your own home.  Although you are the one who suffers from this illness, each and every member of your family should also subject themselves to the lifestyle change.  This is a strategy that will allow the diabetic person to adhere to the regimen and at the same time, allow the family to make some adjustments on having a diabetic member of the family.

When doing the modifications, you need to start out slowly.  Start out by limiting on intake of fast foods and in increasing the amount of healthy ones by encouraging healthy dietary sources that are good tasting and fresh.

It will help a lot if you can plan a menu with a registered dietitian as he or she is knowledgeable as to what types of foods that can be appropriately served which conforms to your lifestyle changes.  Using the diabetes food pyramid to regulate your blood sugar is really helpful in choosing and in planning your meal.

The inclusion of a variety of fruits and vegetables and other high nutrient containing foods in the meal planning will surely help you in decreasing your blood sugar levels.  Milk and yogurt as well as meat and meat substitutes including fats and grains which are to be used sparingly will make a good impact.

The next time that you are to plant out your meal, always bear in mind that your goal in the disease management is not to eliminate the disease but rather learn strategies on how to regulate the effects of having a very high blood sugar.  It is more of knowing and learning how to control diabetes through a healthy diet and I sticking to that diet.

rates have risen sharply in the last decade, no doubt due to unhealthy eating habits, lack of adequate exercise, and stressful lifestyles which are so common in modern day life. The good news is that by making a few permanent lifestyle adjustments diabetes can actually be reversed naturally.

What is Diabetes?

Diabetes is a disease in which the body either doesn’t make enough insulin or can’t efficiently use the insulin that it does produce or sometimes both. In Type 1 diabetes the body doesn’t produce enough insulin, plain and simple. In Type 2 diabetes the body isn’t able to use the insulin as effectively as it should and sometimes the body doesn’t produce adequate amounts of insulin as well. Since the vast majority of individuals with the disease have type 2 diabetes, that will be our focus.

People who are overweight and inactive greatly increase their risk of developing the disease if they are genetically predisposed to the condition. So how can you reverse diabetes or reduce the likelihood of developing it?

Medications

For starters, you’ll want to continue taking all prescription medications until you’ve reversed the condition and been cleared by your doctor to do otherwise.

Monitor Your Blood Sugar Levels

It’s crucially important to monitor your blood sugar levels. This not only gives you a starting point but it is an important tool in your learning process. Monitoring your blood sugar levels will help you determine which foods are raising your blood sugar level. You will soon get a feel for the foods that help you and the ones that hurt you by paying attention to these numbers.

Good Nutrition

The next thing you want to focus on is nutrition. A good diet and proper exercise helps you lose body fat and maintain muscle. Try to eat plenty of vegetables, fruit that is low in sugar, and good carbs such as brown rice and sweet potatoes.

Aim for 5 or 6 smaller meals per day and also try to include a bit of lean protein in these meals to maintain muscle and energy levels. You should also take a high quality multi-vitamin and mineral supplement daily.

Cardio Exercise

Getting regular cardiovascular exercise is a great way to help you lose weight and burn up some of the extra blood glucose that is circulating in your bloodstream. Since the body doesn’t begin burning fat until you’ve exercised for at least 20 minutes, it’s a good idea to aim for longer 30-45 minute workouts to ensure that you burn fat. Cardio can be performed slowly or moderately as long as it’s done with consistency as this is the key.
Walking, bicycling, treadmill, elliptical machine, and

are all good forms of cardio routines.

Strength Training

It isn’t widely publicized but strength training can dramatically increase glucose uptake which is great news for diabetics and pre-diabetics.

Performing two strength training workouts per week can is enough to do the trick. Plus, the more muscle you have, the more calories you burn even when you’re doing nothing and that’s a good thing!

Strength training can be done with free weights, weight machines, resistance bands or a combination of these. Remember to use good form to avoid injury. Also make sure to get sufficient rest in between your workouts.

How To Reverse Diabetes

By adopting proper eating habits along with regular exercise you can reverse diabetes or keep from getting it in the first place. It will require a bit of planning initially but once you know how to eat and exercise it will simply be a new lifestyle with tremendous health benefits!