Diabetes – are you at risk? Diabetes – are you at risk?
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Diabetes – are you at risk?

Diabetes is a group of metabolic diseases characterized by chronically high concentrations of high blood sugar.

 

Type 1 diabetes, is an absolute insulin deficiency in which the pancreas does not produce adequate insulin.

 

Type 2 diabetes, blood sugar remains high because of insulin resistance. Type 2 diabetes is a life-style related disease and is almost always preventable through the choices we make every day.

 

In both cases, uncontrolled blood sugar levels can eventually lead to the glycation of proteins in the body, to organ damage and eventually to organ failure.

 

Many simple behavior and lifestyle modifications can reduce the risk of developing Type 2 diabetes, including;

  • Maintain a healthy body fat percentage (under 15% for men & under 22% for women)
  • Space meals evenly
  • Avoid or minimize alcohol (fewer than 5 drinks per week)
  • Eat one to two serves of vegetables with nearly every meal
  • Eat at least 25gms of fibre per day from a variety of sources
  • Eat lean protein at most (if not all) meals (about 20-30gms for women and about 40-60gms for men)
  • Avoid trans fat consumption
  • Exercise at least 3-5 hours per week, using a combination of resistance and aerobic exercise
  • Minimise refined and high sugar carbohydrates
  • Eat/supplement with foods containing omeaga-3 fats, including fish oil supplements