Ever since 1960, diabetes has been on the increase in America along with obesity. While some people inherit the disease, which affects the body’s ability to process glucose in the blood at an early age, the rest acquire it due to lifestyle. While supersized fast food meals and too much time on the couch playing video games and watching TV have taken their toll, so has the fast pace of life.
People eat on the run and often make poor food choices. They feel stress which they try to relieve with alcohol and smoking. The result can easily be diabetes.
Types Of Diabetes
Diabetes comes in two types. A small percentage of diabetics (10%) have diabetes mellitus Type I, an often hereditary disease where the body lacks insulin because the immune system attacks the pancreas, which creates insulin. Some nondiabetic women also may acquire gestational diabetes during pregnancy. Insulin therapy is essential for Type I diabetics.
The remaining 90% have Type II diabetes where blood sugar is out of control – the variation of the disease that is on the increase, largely due to behavior. According to figures from the Centers for Disease Control (CDC), the number of people with Type II diabetes increased from 26 million to 29 million while an estimated 86 million additional adults are pre-diabetic with blood sugar levels that are higher than normal. Unless these people take action through weight loss and exercise, about 15 to 30% are likely to become full-fledged Type II diabetics within five years.
Preventing Diabetes
Although Type II diabetes is not hereditary like Type I is, some people are genetically predisposed to acquire it. The biggest risk factor lies in lifestyle choices, so the way to prevent diabetes is by making a healthy choice. Eating the right mix of carbs, fats, and proteins and engaging in exercise can help keep this type of diabetes under control.
Obesity, which is defined as having a high body mass index greater than 25, increases the chance of diabetes, so losing weight can help you lower blood sugar, lower blood pressure, improve cholesterol levels, lessen the stress on your joints, and give you more energy. Diets that include high levels of saturated fats and trans fats and large amounts of sugar in foods and beverages increase diabetes chances, so eating foods rich in whole grains and fiber, rather than sugary or starchy carbs along with plenty of fruits and vegetables will keep your blood sugar at the proper level.
Planning For A Healthy Lifestyle
Eating right when you have a busy lifestyle can sometimes be difficult unless you plan ahead for what, where, and when you will eat. If you commonly eat out, it is easy to over eat or make the wrong food choices. Many restaurants now have calorie counts noted on their menus and have nutritional guides on their websites. Take the time to look up popular menu items in the nutritional guide and look for food you like that are not only low in calories, but also low in fats and sugars.
Another casualty of a busy lifestyle is often exercise, yet exercise can help keep blood sugars in balance. Experts recommend 2.5 hours a week of moderate aerobic exercise along with strength training a couple times a week. Even if you don’t have time to go to the gym, invest in a Fit Bit or another wearable tracker and hold yourself responsible to walk each day and incorporate some physical activity into your life.
If you need help losing weight and improving your diet when you’re on the go, the primary care providers at Raintree Medical and Chiropractic Center can help you. When you come in for your appointment, your provider may take a blood test for diabetes and can recommend a healthy eating plan for you. For information or to schedule an appointment, call 816-623-3020.