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Can we change our destiny even if diabetes mellitus is in our genes? Fortunately, yes. In medical terms, we have modifiable and non-modifiable factors which lead to this condition. Non-modifiable factors are things that we cannot change such as age, race, gender and heredity. Modifiable factors are things we can actually change if we are determined enough to stay away from diabetes. And these factors are our ways to combat diabetes mellitus affecting our lives, naturally. 1. Know your risk factors. Is anybody in your bloodline has diabetes? Are you overweight and middle -aged? Do you always find yourself vegetating in front of television most of the day? If these sounds like you, then you are increasing your chances of acquiring the condition. Thus this will serve as a wake up call for you to do something. 2. Diet You are what you eat. Since we are talking about a metabolic disorder, and blood sugar-this means food that we are taking in into our bodies. All that we eat, meat, rice, vegetables will all go through a process that will eventually yield glucose as a source of energy. The three basic food groups sound so elementary. But for diabetics, the ratios are essential. What you actually need is 40 - 50% from carbohydrates ( taken from fruits and vegetables, 20-30 from protein (meats, fish and chicken) and 20-30 from fats. Proteins and fats are advisable from grass fed and cage free, they are healthier compared to grain fed or animals raised from slaughter houses. The most important aspect of diabetic diet is moderation, variety and balance. Moderation means eating the right quantity of foods, choosing a wide variety of food items and eating the correct portion sizes. Small and frequent feedings are highly recommended than eating 3 large meals to prevent symptoms of hypoglycemia (low blood sugar). Now you know the ratio of food items, you should also be familiar with the plate method by heart. Imagine a plate, ½ of your plate must go for vegetables, a quarter of it to protein rich foods such as chicken and fish and another quarter for the carbohydrate rich foods or the rice, bread and cereals. In addition, there are terms and food items that every diabetic and those at risk for diabetes should know.


a. Glycemic Index Wikepedia describes glycemic index (GI) is a measure of the effects of carbohydrates on our blood sugar levels. In simple terms, it gives us the idea which foods increase our blood sugar fastest and the highest. Carbohydrate rich foods are the main concern in managing diabetes. This group yield 100 percent of glucose, proteins only gives 50-60 percent of glucose when metabolized, while fats provide 10 % of glucose. Carbohydrates, even if they belong to same group, are not created equal in terms of their effects on blood sugar. Experts in nutrition, recommends to decrease consumption of high GI foods. High GI foods increase one's blood sugar rapidly. Low GI foods are foods with GI index of 55 and below such as fruits except for water melon and potatoes. Medium GI foods are from 56 to 69 and high GI are 70 and above. Here are the common snacks which are known for having a high glycemic index that should be on your watch list. Water melon 103 Potato baked 93 Potato mashed 86 Donut 76 Bagel 73 Pretzels 83 Glucose or table sugar 100 You don't need to be a mathematician to be expert with GI index, just simply switch your carbs to lower GI and follow these simple principles. Switch potatoes to brown rice. Use breakfast cereals from oats and bran. Include vegetables and fruits. Minimize watermelon. Enjoy salad with vinaigrette dressing. b. Bitter melon or Bitter Gourd Bitter melon is a popular Asian vegetable which is gaining popularity in the world of herbal medicines to treat diabetes. Studies suggest that Bitter melon or Ampalaya helps in controlling the production of insulin which promotes blood sugar control. The blood sugar lowering effect of ampalaya are observed to be more effective if consumed in greater quantities. There are also documented studies which show that ampalaya enhances the uptake of blood glucose into our cells, thus lowering the sugar levels in our blood. However, there is only one catch for ampalaya, true to its name, it taste bitter. Many people could not tolerate the taste of ampalaya. Many companies in Asia are actually distributing ampalaya extracts in capsule form to address this concern. However, nothing compares to the natural way, eating the real thing is always better than the processed ones.


3. Exercise The benefits of exercise in our body are enormous. For diabetics, exercise causes our body to use up glucose faster, thus, lowering our blood sugar level. Exercise greatly help individual because of its effects in insulin sensitivity. One of the major causes of diabetes mellitus is obesity; adipose tissue or the fats are believed to cause insulin resistance. Exercise burn fats. The minimum requirement that our body needs is only 20-30 minutes of exercise 3-4 times a week. If your time permits, daily exercise is more beneficial. Exercise need not to be too exhausting or too tiring for you. Brisk walking tops the list of simple exercises. Incorporate exercise in your daily life by not actually changing your daily activities such as working in a garden on week ends, enjoying stairs than elevators or walk instead of driving sometimes. Exercise reduces the severity of diabetes mellitus and reduces the risk of life threatening complications. 4. Hydrotherapy Hydrotherapy is also one way in controlling blood sugar level the natural way, coupled with diet and exercise. Hydrotherapy is the use of water to revitalize, restore and maintain health. The New England Journal of Medicine in September 16, 1999 issue suggested that hydrotherapy showed positive effects on diabetes The study was conducted for people affected with Type 2 diabetes. They were soaked in a spa or hot tub for 30 minutes a day in 6 days in a week. After the study, patents were recorded to have lost weight, showed decrease in blood sugar level and decrease in required doses of insulin. However, before you make drastic changes into your lives, seek first the advice of physician to prevent further complications. If there's a will there's a way. Diabetes Mellitus is not a life sentence for those who want to help themselves. Good nutrition, enough exercise, hydrotherapy and even ampalaya can do wonders to stop diabetes affecting lives of millions of people worldwide. Don't be the next victim of this dreaded disorder. Fight diabetes mellitus. It's in your hands.

Read more related topic: "Diabetic Diet Plans" - a combination and balancing of nutritious foods that enables to keep and use (foods) for energy needs; helps achieve and maintain ideal weight and at the same time reduce fat intake. By Jose Felipe Abrigo - Contributing writer for HealthyandLiving.org - Reverse Diabetes Permanently.


Article Source: http://EzineArticles.com/?expert=Jose_Felipe_Abrigo

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