3 Simple Steps to Help Fight Diabetes

Diabetes is a disease in which the body is unable to process the insulin it produces, or simply can’t produce insulin, a type of hormone that controls the amount of glucose (or sugar) in the blood. It is important because it converts sugar for use as an energy source for the body. Diabetes leads to high blood sugar levels, which leads to damaged organs, blood vessels, and nerves.

Diabetes comes in three primary types: Type 1, in which the body’s immune system mistakenly attacks the beta cells in the pancreas, making it unable to produce insulin; Type 2, wherein the body is unable to properly use the released insulin; and Type 3, which is more closely linked with Alzheimer’s disease.

Many factors can trigger diabetes in a person, such as prolonged use of corticosteroids. They can be genetic, but unhealthy lifestyle choices and mounting stress also trigger the onset of diabetes, even in otherwise healthy people. Because of this, changes in lifestyle are necessary in order to reduce health risks.  Here are a three to help you get started:

1. Eat More Vegetables and Fruits

Any type of diabetes calls for a change in your diet, especially if you’ve been used to eating deep-fried, oil-rich foods, or foods that contain high levels of bad cholesterol. Consider focusing on fiber-rich foods and taking in more fruits and vegetables. Better yet, go to your local farmer’s market as they sell fresh produce more likely to contain less harmful chemicals.

Switching to a healthier diet not only lowers the chances of sugar build-up and further risk of heart disease and other complications, but it also introduces much-needed vitamins and minerals in your diet. It also helps to drink more water.

2. Get More Exercise

Experts recommend that the optimal duration of exercise and hard cardiovascular activity is thirty minutes a day. There is no need to do anything extreme – even a simple jog or a walk around the neighborhood early in the morning is enough to keep the blood flowing in your system. After that, it’s important to keep moving for the rest of the day. Doing so will help your body to process accumulated sugar into energy.

3. Get Lots of Rest

People who have five hours or less sleep a night are about twice as likely to get the disease. For you, a lack of sleep makes you run the risk of complications from diabetes even more likely. Sleeping early can do you the wonder of reducing this risk, but it can also keep unnecessary stress at bay. A healthy adult should have between seven to nine hours of sleep. For children and teenagers, these numbers are around nine to ten. You can know the best amount for you by noting down how much time you slept each night, preferably without having to use an alarm clock.

Because of mounting stress leading to unhealthy habits in both school and work, diabetes affects more and more people every day. Today, estimates show that about one in every 11 are living with the condition. Taking these steps, whether you have it or don’t, will help you keep it at bay.