How to avaoid Diabetes

World over, the prevalence of type 2 diabetes is in the increase.It is an emerging epidemic in Saharan Africa, the place that is a home to HIV/AIDS, Malaria, Tuberculosis and other communicable diseases.This chronic disease affects people of all age, race and ethnic groups. It is by now a known cause of premature death.Being the leading cause of kidney failure, lower limb amputation, and blindness in developed countries, as well as increasing the likelihood of death from heart disease,diabetes mellitus is a modern-day scourge.Most cases of diabetes type 2 are preventable, while type 1 is genetic.The challenge is how to avoid diabetes. The steps below relate to preventing type 2 diabetes:

1. Note the different types of diabetes- ie About 90% of people with diabetes have type 2 diabetes
2. Be concerned-Understanding how Type 2 diabetes impacts your life is an important part of motivating you to want to try and avoid getting it. 
Over-consumption of fructose and other simple sugars is a major concern in relation to developing diabetes Type 2. However, the specific kind does not matter as they all have the same effects on the body
3. Pay special attention to any risk factors for diabetes that apply to your life:
The risk factors for Type 2 diabetes include:
Obesity ie  BMI greater than 29
Age more than 45 years
Having siblings or parents with type 2 diabetes -genetic predisposition
A diagnosis of heart disaese or high cholesterol
Up to 40% of women who had gestational diabetes

Diets high in sugar, cholesterol and processed  food

Irregular or no exercise - less than 3 times per week 

4. Act early: If you have the risk factors associated with diabetes, it is important to get regular screening tests – simple urine and blood tests – and to respond by controlling your lifestyle factors. If tests reveal that you have "pre-diabetes" (metabolic syndrome), it means that you have an increased chance of being diagnosed with Type 2 diabetes in the future

5.Change your dietary habits 

A diet rich in sugar-laden foods, as well as foods high in cholesterol, increases your risk for pre-diabetes and Type 2 diabetes development .The following dietary suggestions focus on do's and don'ts.

Increase your daily servings of fruit and vegetables .Aim for seven to nine daily servings of fruit and vegetables.

Eat good carbohydrates :Eat whole grains, whole grain rice, breakfast cereals with 100 percent whole grain content, whole grain pasta, etc. 

Stop drinking sugar 

Stop snacking on sugar 

Eat less fat 

Keep treats for special occasions 

6. Loose weight 

f you're changing your eating habits to healthier ones as a lifestyle choice, you'll lose weight with a lot less effort than if you focus on the deprivation-thinking of a "diet". Eat healthy and exercise well, and the weight will start to remove itself. 

7. Exercise regularly to avoid diabetes.

 

• Take walks during your lunch break. If you can walk half an hour each lunch for 5 days a week, you'll be keeping yourself fit and healthy.
• Avoid the rush hour by exercising near your work after knock-off time. Go home a little later, exercised, and unstressed because the traffic levels have eased.
• Get a dog or start walking your existing dog - dogs make it easier to exercise and are a form of responsibility that obliged you to get out.
• Walk to your local shops rather than taking the car. Unless you've got heavy packages to carry, walking locally makes good sense. It's a good opportunity to go with a friend or family member too, and to have a chat. Conversing while walking makes the walk seem shorter.
• Renew the songs on your iPod or MP3 player. Give yourself a great excuse to walk or run while listening to your music selection.

8. Return for testing. After 6 months to a year of improving your diet and exercise habits, return for a test to see how your blood sugar levels have changed .

• Always keep monitoring up with your doctor. Follow your doctor's advice.
• If you need help, consider speaking to a registered dietitian who can assist you with developing a meal plan.
• Consider seeing a psychologist if you have underlying emotional issues that cause you to consume too much or to eat an unhealthy diet.