HEALTH WATCH
Diabetes - What causes it?
Charmaine fernando
Diabetic Diet Plan
A diabetic diet plan plays an important role in treatment. The
majority of people affected with diabetes are overweight or obese.In
fact, your risk of getting the disease increases the more weight you put
on.So controlling your condition with a diabetic diet plan can be the
key to reducing the risk as well as improving your symptoms if you are
already affected by this disease people often refer to as “the silent
killer.”
Everybody knows that maintaining a good program when eating is a
healthy choice for every person. But for diabetes patients, this
statement means something more significant than the recent fad over
healthy living.For patients, having a healthy diabetic diet plan means
eating in a way that reduces the risk for complications that are
commonly associated with their conditions, including heart disease and
stroke.
Eating healthy involves eating a wide variety of foods that
encompasses the whole spectrum of vegetables, whole grains, fruits,
non-fat dairy products, beans, lean meats, poultry, and fish.
6 Tips On How To Prepare A Diabetic Diet And Meal Plan
1. When you go on a diabetic diet, the first thing you need to do is
to prepare a meal plan. This will serve as your guide to how much and
what kinds of food you can choose to eat at meals, and even at snack
times if you wish to include that.
2. Now, be sure that your diabetic diet plan fits in with your
schedule and eating habits. That way you will not be likely to ruin your
diet simply because your work schedule conflicts with your meal
schedule.
Try to keep in mind your end-goal of a diabetic diet plan: To keep
your blood glucose in levels that are easy enough to maintain.
3. In addition to that somewhat myopic diet goal for diabetes, you
also want to follow a meal plan that will help you improve your blood
pressure and cholesterol levels as well as keep your weight on track.
4. All these – blood pressure, cholesterol and weight – are
factors that contribute to the worsening of your diabetes symptoms, so
controlling them could very well mean controlling your diabetic problem.
5. When preparing a diabetic diet plan, be sure to balance uptake and
down take – that is, food and exercise respectively. Additionally,
your doctor may have prescribed you with insulin or oral medications to
help you manage your condition.
6. Take those medications into account as well when you plan your
meal plan, making sure that the food is balanced with the drugs.
The whole thing sounds like it's a lot of work but with a few
suggestions from your physician and/or dietician you can start building
a diabetes diet and meal plan that is best for you and your condition.
Diabetes (diabetes mellitus) is classed as a metabolism disorder.
Metabolism refers to the way our bodies use digested food for energy and
growth. Most of what we eat is broken down into glucose. Glucose is a
form of sugar in the blood - it is the principal source of fuel for our
bodies.
When our food is digested the glucose makes its way into our
bloodstream. Our cells use the glucose for energy and growth. However,
glucose cannot enter our cells without insulin being present - insulin
makes it possible for our cells to take in the glucose.Insulin is a
hormone that is produced by the pancreas. After eating, the pancreas
automatically releases an adequate quantity of insulin to move the
glucose present in our blood into the cells, and lowers the blood sugar
level.
A person with diabetes has a condition in which the quantity of
glucose in the blood is too elevated (hyperglycemia). This is because
the body either does not produce enough insulin, produces no insulin, or
has cells that do not respond properly to the insulin the pancreas
produces. This results in too much glucose building up in the blood.
This excess blood glucose eventually passes out of the body in urine.
So, even though the blood has plenty of glucose, the cells are not
getting it for their essential energy and growth requirements. Why is it
called Diabetes Mellitus? Diabetes comes from Greek, and it means a
siphon. Aretus the Cappadocian, a Greek physician during the second
century A.D., named the condition diabainein. He described patients who
were passing too much water (polyuria) - like a siphon. The word became
“diabetes” from the English adoption of the Medieval Latin diabetes.
In 1675 Thomas Willis added mellitus to the term, although it is
commonly referred to simply as diabetes. Mel in Latin means honey; the
urine and blood of people with diabetes has excess glucose, and glucose
is sweet like honey. Diabetes mellitus could literally mean “siphoning
off sweet water”. In ancient China people observed that ants would be
attracted to some people’s urine, because it was sweet. The term “Sweet
Urine Disease” was coined.
What are the main types of diabetes?
World Health Organization describes and categorizes it as follows;
Diabetes Type 1 - You produce no insulin at all.
Diabetes Type 2 - You don’t produce enough insulin, or your insulin
is not working properly.
Gestational Diabetes - You develop diabetes just during your
pregnancy.
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Diabetes Types 1 & 2 are chronic medical conditions - this means that
they are persistent and perpetual. Gestational Diabetes usually resolves
itself after the birth of the child.
What is the effective and important treatment?
All types of diabetes are treatable, but Type 1 and Type 2 diabetes
last a lifetime; there is no known cure. The patient receives regular
insulin, which became medically available in 1921. The treatment for a
patient with Type 1 is mainly injected insulin, plus some dietary and
exercise adherence.Patients with Type 2 are usually treated with
tablets, exercise and a special diet, but sometimes insulin injections
are also required.
If diabetes is not adequately controlled the patient has a
significantly higher risk of developing complications, such as
hypoglycemia, ketoacidosis, and nonketotic hypersosmolar coma. Longer
term complications could be cardiovascular disease, retinal damage,
chronic kidney failure, nerve damage, poor healing of wounds, gangrene
on the feet which may lead to amputation, and erectile dysfunction.
Symptoms of Diabetes
People can often have diabetes and be completely unaware. The main
reason for this is that the symptoms, when seen on their own, seem
harmless. However, the earlier diabetes is diagnosed the greater the
chances are that serious complications, which can result from having
diabetes, can be avoided.
Frequent urination
Have you been going to the bathroom to urinate more often recently?
Do you notice that you spend most of the day going to the toilet? When
there is too much glucose (sugar) in your blood you will urinate more
often. If your insulin is ineffective, or not there at all, your kidneys
cannot filter the glucose back into the blood. The kidneys will take
water from your blood in order to dilute the glucose - which in turn
fills up your bladder.
Disproportionate thirst
If you are urinating more than usual, you will need to replace that
lost liquid. You will be drinking more than usual. Have you been
drinking more than usual lately?
Intense hunger
As the insulin in your blood is not working properly, or is not there
at all, and your cells are not getting their energy, your body may react
by trying to find more energy - food. You will become hungry.
Weight gain
This might be the result of the above symptom (intense hunger).
Unusual weight loss
This is more common among people with Diabetes Type 1. As your body
is not making insulin it will seek out another energy source (the cells
aren’t getting glucose). Muscle tissue and fat will be broken down for
energy. As Type 1 is of a more sudden onset and Type 2 is much more
gradual, weight loss is more noticeable with Type 1.
Increased fatigue
If your insulin is not working properly, or is not there at all,
glucose will not be entering your cells and providing them with energy.
This will make you feel tired and listless.
Irritability
Irritability can be due to your lack of energy.
Blurred vision
This can be caused by tissue being pulled from your eye lenses. This
affects your eyes’ ability to focus. With proper treatment this can be
treated. There are severe cases where blindness or prolonged vision
problems can occur.
Cuts and bruises don’t heal properly or quickly
Do you find cuts and bruises take a much longer time than usual to
heal? When there is more sugar (glucose) in your body, its ability to
heal can be undermined.
More skin and/or yeast infections
When there is more sugar in your body, its ability to recover from
infections is affected. Women with diabetes find it especially difficult
to recover from bladder and vaginal infections.
Itchy skin
A feeling of itchiness on your skin is sometimes a symptom of
diabetes.
Gums are red and/or swollen - Gums pull away from teeth
If your gums are tender, red and/or swollen this could be a sign of
diabetes. Your teeth could become loose as the gums pull away from them.
Frequent gum disease/infection
As well as the previous gum symptoms, you may experience more
frequent gum disease and/or gum infections.
Sexual dysfunction among men
If you are over 50 and experience frequent or constant sexual
dysfunction (erectile dysfunction), it could be a symptom of diabetes.
Numbness or tingling, especially in your feet and hands
If there is too much sugar in your body your nerves could become
damaged, as could the tiny blood vessels that feed those nerves. You may
experience tingling and/or numbness in your hands and feet.
Diagnosis of diabetes
Diabetes can often be detected by carrying out a urine test, which
finds out whether excess glucose is present. This is normally backed up
by a blood test, which measures blood glucose levels and can confirm if
the cause of your symptoms is diabetes.
If you are worried that you may have some of the above symptoms, you
are recommended to talk to your Doctor or a qualified health
professional.
How is diabetes managed?
Planning your food consumption is extremely important. Three things
will have a major impact on your blood glucose and blood lipids
(cholesterol, triglycerides) levels. Remember What you eat, How much you
eat and When you eat is of utmost importance. By selecting the right
types of foods, as well as appropriate quantities you can significantly
improve your ability to control your blood glucose and blood lipids.
What does healthy eating mean?
Healthy eating most certainly does not mean you will go hungry and
have to spend much of your life desperately trying to resist temptation.
You can still consume the food you like. All it means is that you will
have to be much more aware of how much carbohydrate, fat and protein you
consume each time you eat. You just have to get the balance right.
Carbohydrates
Carbohydrates are most abundantly found in fruit, vegetables,
yoghurt, sweets, pasta and bread. Our body needs carbohydrates; we
cannot live without them. When consumed, our bodies turn the
carbohydrate into blood glucose - glucose is needed by our cells for
energy and growth.
If you consume the same amount of carbohydrates each time you eat -
especially if those times are at the same time each day - you will be
well on your way towards controlling your blood glucose.
It is important that you do not skip meals, no matter what your blood
glucose readings indicate. All you will achieve by skipping meals is a
more aggressive fluctuation in your blood glucose levels - something you
want to try to avoid. If your consumption of glucose can follow a
regular pattern, it will be easier for you to balance food with your
medicine(s) and physical activity with optimum blood glucose control.
Variety and moderation
A varied and moderated diet is ideal if you want to enjoy good
health. Your carbohydrate intake should consist of a variety of grains,
fruits and vegetables. They have plenty of fiber - fiber helps control
blood glucose. Remember that brown rice has more fiber than white rice;
whole-grain breads have the most fiber. If you are cooking or baking,
opt for whole-wheat or whole grain flours. Include pulses, such as
beans; they are a great source of fiber. Dark green leafy vegetables and
dark yellow ones have a slower release of carbohydrates than most other
vegetables.
Carb, protein and fat mix
According to the Mayo Clinic, your daily intake of calories should
consist of: Carbohydrates 45% to 65% , Proteins 15% to 20% and Fats 20%
to 35% . If you adhere to your meal plan for portion sizes and eating
times you should eat the same mix of carbohydrates, proteins and fats
each day. Your blood sugar control will be ideal, as will your weight.
The more you vary from your food plan, the Mayo Clinic informs, the more
your blood glucose will fluctuate.
The rewards will be worth it
The ideal eating pattern for a person with diabetes is not really any
different from what a non-diabetic person would do if he/she aimed for
optimum health and fitness. However, the diabetes patient has the added
incentive of trying to prevent complications from developing, such as
cardiovascular disease, kidney problems, vision problems and leg and
feet sores.
Foods on offer for a diabetes patient are extensive and varied. You
will be able to plan a wide range of tasty and interesting meals.
The food pyramid
When you talk to your health care professional, diabetes educator or
dietician, they will probably mention the Food Pyramid.At the base there
are foods rich in carbohydrates, such as grains, then there are fruit
and vegetables. Above are meat, fish, milk and cheese; which are rich in
protein. At the top are the fatty foods.
Almost all diabetes and medical associations say that you should eat
more from the groups at the bottom of the pyramid, and less from those
at the top.It is vital that you talk to an expert about your eating
plan. It needs to be tailored according to your weight, age, which
medications you are taking and how physically active you are (and, if
so, when during the day you are likely to be the most active).
Glycemic index
Not all carbohydrates are the same. The Glycemic Index (GI) describes
what effect certain foods can have on our blood glucose levels. A high
GI tends to cause more blood glucose fluctuations than a low one. Ask
your dietician.
How is diabetes managed?
Physical activity Is crucial for a person with diabetes. It helps
control your blood glucose and it helps keep your weight down. It helps
keep your blood pressure down while it also helps raise your HDL
(High-density lipoprotein), good cholesterol levels and helps lower your
LDL (Low-density lipoprotein), bad cholesterol levels. These five
benefits have a DIRECT bearing on how successfully you manage your
diabetes. Exercise also has other general health benefits - you sleep
better, your mental state improves, etc.
How much exercise should you do?
Most experts say you should do exercise on at least five days of each
week. Each session should be of moderate-intensity and should not last
less than thirty minutes. The following activities could be classed as
of moderate-intensity fast walking, Swimming, cycling 5-9mph (level
terrain, perhaps some slight hills), dancing, rowing and mowing the lawn
are important ways to exercise.
What is moderate-intensity physical activity?
There should be an increase in your heart rate. You should experience
some increase in your breathing rate. A Borg Scale perceived exertion of
11 to 14. You should burn 3.5 to 7 calories per minute and also you
should reach a METs of 3 to 6.
What is MET?
MET stands for Metabolic Equivalent. An MET of 1 is when you are
sitting down doing nothing. If you walk slowly your MET may rise to 2 or
2.5. If you walk normally it will go up to 3, while a brisk walk may
bring it to 5. If a wild gorilla suddenly appeared in the street and
started chasing you your desperate sprint would shoot your MET right up
to about 8 or even perhaps 9.
Beginners be careful!
If you have not done exercise for a long time you will need to start
with a little light exercise and build up slowly over time. Each week
add a little more time to each session and/or increase the intensity.
Remember regular exercise is what matters. 5 days of 30 minutes each is
great. One day per week at 150 minutes is not. You must talk to your
health care provider about an exercise plan. He/she may want to check
you over before you start. Certain exercises are not ideal for patients
who suffer from high blood pressure, eye and/or foot problems.
Strength training is also good
The Centers for Disease Control and Prevention (CDC) says that
strength training exercises are good because they help you build muscle.
Strength training usually involves using weights.
Join a gym
There are many gyms today whose staff are experienced and qualified
to receive and train people for various illnesses and conditions. In
North America, Western Europe, Japan and Australasia gyms receive
doctors’ referrals - doctors send them to specific gyms as part of their
therapy. Having somebody there to help you along, occasionally to push
you along, can be a great motivator - especially for beginners who may
view the whole experience with apprehension.
Gyms are all-weather; they have equipment which gives you immediate
feedback on how well you are doing - your speed, heart rate, calories
burnt per minute/hour, your progress, etc. Numerous people prefer gyms
because it gives them a feeling of doing something with others. Do not
be afraid of joining one. They are generally welcoming and members will
not be concerned about what you look like or how unfit you may be - they
are there for their health, just like you. |