Diabetes and Diet

After reading Mick’s blog on diabetes and obesity, I came across an article written by Dr Oz in the June 2012 edition of The Oprah Magazine. Whilst Dr Oz is referring to statistics which pertain to the US, he also refers to a study published in the New England Journal of Medicine, which determined that “more than 90% of type 2 diabetes cases can be prevented by lifestyle changes”.

So what are these lifestyle changes that can make such a difference? Firstly, eating whole grains twice a day can reduce the risk of type 2 diabetes by up to 21%. So a portion of Lizi’s granola for breakfast, and perhaps a sprinkling of granola in the evening over some fruit all help with this aim.

Secondly, eat lots of fibre in the form of green leafy vegetables, berries, apples, nuts and seeds.

Good news is that you can still enjoy your cup of coffee, but do try not to add sugar or sweetener.

Next is exercise; try for at least 30 minutes, five days a week. You should be pushing your heart muscle, and other muscles to work just a little bit harder.  The benefit of this is that physical activity boosts levels of GLU4, a protein that helps insulin to work. Muscles will also take extra fuel in the form of glucose from your bloodstream. Strength training also helps your body. So climb the stairs!

Some supplements are also beneficial. Dr Oz recommends magnesium, because it “helps regulate hundreds of enzymes in our bodies, including many involved in glucose metabolizing”. You can find magnesium in whole grains, nuts and leafy green veggies. Sprinkle on the cinnamon, as the spice has been found to increase levels of GLU4, as well as the insulin receptors on cells. So you can always add some to coffee (just like Starbucks!), or to your granola.

Lastly, try to reduce your stress levels, eat good, wholesome nutritious food and try and reduce the packaged, over processed food as much as possible. Try to get sufficient sleep, and develop a good routine for sleep. Avoid watching stressful, disturbing TV before going to sleep, and leave the iPad alone for a while.

Look after your body and it will look after you.

My thanks to Dr Oz for an insightful article.

Lizi x

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