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Preventing Diabetes

Diabetes is a reversible condition that could be achieved with a balanced nutrition.

Unfortunately, we do not pay enough attention to what we choose to eat daily and spend too little time preparing fresh food at home. A key habit for promoting health!

Diabetes is a chronic health condition characterized by elevated levels of glucose (sugar) in the blood. This occurs due to either insufficient production of insulin, ineffective use of insulin, or both. Insulin, a hormone produced by the pancreas, helps regulate blood sugar by allowing cells to take in and use glucose for energy.

When the body doesn't produce enough insulin or cannot effectively use the insulin it produces, glucose accumulates in the bloodstream instead of being transported into cells. This results in high blood sugar levels, which, if left uncontrolled, can lead to various health complications.

There are different types of diabetes:

  • Type 1 Diabetes: Typically diagnosed in children and young adults, Type 1 diabetes occurs when the immune system attacks and destroys the insulin-producing beta cells in the pancreas. As a result, the body produces little to no insulin.

  • Type 2 Diabetes: This is the most common form of diabetes. In Type 2 diabetes, the body becomes resistant to insulin or doesn't produce enough insulin to maintain normal blood sugar levels. It often develops in adults but is increasingly seen in children due to rising obesity rates.

  • Gestational Diabetes: This type occurs during pregnancy and usually resolves after childbirth. It arises when the body cannot produce enough insulin to meet the increased demands during pregnancy.

Elevated blood sugar levels over time can lead to complications affecting various organs and systems in the body, including the heart, blood vessels, eyes, kidneys, and nerves. Management of diabetes involves lifestyle modifications, medication (such as insulin or oral medications), monitoring blood sugar levels, and regular medical check-ups to prevent complications and maintain optimal health. Additionally, prevention efforts often focus on healthy eating habits, regular exercise, and weight management to reduce the risk of developing Type 2 diabetes.

How do you prevent Diabetes?

  • Eating slowly and mindfully a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and mostly plant fats.

  • Managing calorie intake by controlling how much you eat in each meal. Ask yourself: Why am I eating? Am I hungry? Am I thirsty? Am I bored? Am I unhappy? Food rich in fibre will help you feel satisfied and will contribute to nourish you well.

  • Limit excessive sugar. Sugar brings nasty pathogens to our system: Fungus, parasites, bacteria! They are the reason of your sugar cravings because they demand to be fed. Starve them! Detox yourself twice yearly.

  • Any regular physical activity is key in managing weight and reducing the risk of diabetes.

  • Learn about your Body Mass Index (BMI): Visit this site and calculate your BMI Take action today if you are over or under weight. Try to stay within a healthy range.

  • Yearly medical check ups are important to catch disease conditions at the early stages. Medical screenings for blood sugar levels, especially for individuals with a family history of diabetes or other risk factors.

  • Chronic stress increases a hormone called Cortisol. High levels of cortisol increase blood sugar levels. Take control with diet by limiting the amount of carbohydrates you are consuming per meal. Every meal is an opportunity to improve health. Book yourself to stress-relieving techniques like meditation, yoga, or hobbies.

Diabetes could affect a good sleep night

  • Nocturia (Frequent Urination at Night): High blood sugar levels in diabetes can lead to increased urine production, causing frequent trips to the bathroom at night, disrupting sleep.

  • Sleep Apnea: There is a higher prevalence of obstructive sleep apnea in individuals with Type 2 diabetes. Sleep apnea is characterized by pauses in breathing during sleep, leading to fragmented sleep and reduced oxygen levels. This condition can worsen insulin resistance and blood sugar control.

  • Take time to prevent Diabetes by planning your meals ahead. Spend more time shopping for healthy food, different every week, and embrace food preparation. If your week is pre-cooked, evening meals will be more enjoyable when you come back home tired from your work and commute. Enjoy your meals slowly and be thankful for every morsel!


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