Wednesday, May 26, 2010


According to the National Institutes of Health six million Americans have type 2 diabetes, and don't know it.

Find out ways to prevent or control both types of diabetes.

The causes and triggers of diabetes remain unknown, but both genetics and environmental factors (such as obesity and lack of exercise) appear to play vital roles. Here are some common symptoms:
* Frequent urination
* Excessive thirst
* Extreme hunger
* Unusual weight loss
* Increased fatigue
* Irritability
* Blurry vision


* Lose weight if you are overweight. Excess body fat causes the body cells to become resistant to insulin.
* Eat small, frequent meals to keep blood sugars in a healthy range. Eating large meals can flood the bloodstream with glucose and insulin. Experiment until you find that you feel your best.
* Keep refined starches and sugars to a minimum, choosing those with a low glycemic index. (Sweet potatoes, winter squash and beans are examples of better carbohydrates.) You should also be aware of glycemic load in assessing dietary choices.
* Keep saturated fats and trans-fats to a minimum, but consume moderate amounts of monounsaturated oils, such as olive oil and some nut oils.
* Eat fish several times a week, emphasizing wild, cold-water fish high in omega-3 fatty acids, such as salmon and sardines. Or take omega-3 supplements.
* Eat generous amounts of non-starchy vegetables, like cucumbers, bell peppers, dark leafy greens, zucchini, eggplant, squash, asparagus, broccoli, cabbage, Brussels sprouts, beans, radishes and spinach.
* Increase your activity level.


* Chromium. Chromium is a trace element that plays a role in blood sugar regulation by working with insulin to help transport glucose into cells. Take up to 1,000 micrograms of GTF chromium daily.
* Alpha lipoic acid. This antioxidant can enhance the uptake of glucose into cells and help inhibit glycosylation (the abnormal attachment of sugar to proteins, which hinders their normal functioning), as well as help promote and maintain eye health. Start with 100 mg per day.
* Magnesium. Research suggests that supplementing with magnesium can help promote healthy insulin production. (Magnesium glycinate is a good form, with less of a laxative effect than other forms of magnesium. Take 400 mg daily.)
* Coenzyme Q10. CoQ10 is a powerful antioxidant which may help maintain a healthy heart. Take 60-100 mg of a softgel form with your largest meal.

~Nothing should be taken or changed in the diet before consulting your doctor.

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