Preventing diabetes by eating right

An ounce of prevention is always better than a pound of cure, particularly if diabetes runs in your family.  But this time, we'll need tons of prevention to keep this chronic disease from seeping even deeper into the mainstream of not only American society but also of societies all over the world.

Diabetes has become so prevalent that the United States spends as much as $100 billion a year for the healthcare of Americans with diabetes.  Millions of people all over the world have diabetes.  The sad thing is most of them do not know they have it until it is too late.

Diabetes is a devastating disease which can damage the vital organs of the body including the kidneys, the eyes, and the heart.  While diabetes does not really kill people itself, it can result in more serious and complicated diseases.  Diabetes may not kill people as a general rule, but it can cause them lose their eyesight, can lead to kidney and heart problems which later on lead to death.

People with diabetes can survive the disease provided they practice proper health care.  Those who do not have the disease, but are at risk of getting the disease due to heredity, can help avoid getting the Big D through proper nutrition.

Aside from heredity, the top cause of diabetes is believed to be improper diet.  Modern society's propensity for leading hectic lives has led us into eating the wrong kinds of food.  We have become so obsessed with wealth creation and pleasure, that we have no time to prepare a well-balanced meal.  Thus, the modern diet consists of canned goods, processed fish, meat and vegetables that can be eaten immediately by just popping then in the microwave.  The modern world has programmed us to have a preference for refined food, from sugar to grains.

More people who have been healthy all their lives are getting diabetes and the culprit is the kind of food they eat, and our ignorance of the nutrient content of the food we eat.

But there are health-friendly foods that are available in the market.  You only have to learn how to recognize and eat them.   It's just a matter of changing your choice of food, like choosing whole grains over refined grains such as brown rice, whole wheat bread and the likes.  Eat more fruits and vegetables and less meats, sweets, and oily food.  It also helps to read the labels of processed food, to determine the amount of your carbohydrate intake.

Most people shy away from eating right because of the misconception about proper dieting.  It is okay to eat certain kinds of food but you need to know how to eat them properly, like knowing the proper number of servings, or better ways of cooking such foods. If you find vegetables boring, be creative in your food preparation.  Differently-colored salads can encourage your good appetite.

So what would indicate that you already have diabetes? The common symptoms are frequent urination, fatigue and being thirsty all the time.  Diabetes simply means too much glucose in your bloodstream.  Too much glucose in the body requires more water, thus making you feel thirsty most of the time.  With thirst comes an increased water intake, making urination frequent.

The other symptoms of diabetes includes an increase or decrease in weight, blurred vision,  sores or wounds that are slow to heal and sometimes lead to infections and  tender gums.

Obesity increases the risk of getting diabetes so it is also important to watch your weight.  Those who have excess fat in the belly are more prone to many health risks.  Weight gain of about 10 to 20 pounds, no matter how gradually, can also make one a candidate for diabetes.

Aside from eating the right food and watching your weight, it is also good to increase your physical activity.    It does not necessarily mean you have to become an athlete all of a sudden.  Gardening, although a mild physical activity, can help you relax and lose weight as well.  Try ball catching or ball kicks with your children, it is not only a good way to bond but is also a way to lose those extra pounds.

Eating is such a pleasure, particularly if you know how to eat right.