• Eating right and exercise to combat diabetes

Eating right and exercise to combat diabetes

About 1.7 million people in the US are diagnosed with diabetes each year. Exercising and eating right is key to controlling diabetes. What you eat directly affects the level of blood sugar.

For years Emilio Aviles III knew I should exercise more and eat less. But it was not until sugar levels rose too and had to run to the emergency room this pastor of 36 years he realized that his life had to change, and immediately.

"I have a wife and two children aged 1 and 3 years. I realized I needed to be and they told me, "Aviles said.

After being hospitalized on June 30 with 600 sugar levels-which can cause coma
diabetic- Aviles was diagnosed with Type 2 diabetes and had to start using insulin. What happened after his hospitalization shows the importance of diet and physical activity level to combat the disease.

After four months I had lost 35 pounds-from 235 to 200. It runs four or five days a week, usually early in the morning before going to the office. On the recommendation of a friend Aviles wants to run a marathon so that's running between 5 and 10 miles a day.

As for the diet "I deleted all sugary drinks"; It has also avoided the typical dishes of Puerto Rican food, added vegetables and, especially, reduced portions. "I had to get used to eating less because before had a big appetite," said Aviles.

But more importantly, he was able to stop using insulin after the first month of these changes. Sugar levels have dropped below 100.

According to his doctor, Dr. Hernandez Agueda, medical director of Baptist Health Primary Care Family Medicine Center, "in terms of diabetes control has been a change as the night the day since he came to the hospital".

Aviles explains that diabetic crisis in was "a warning. Thank God I'm alive. " According to the American Diabetes Association nearly 1.7 million people in the US are diagnosed with diabetes each year, but it is estimated that more than a quarter of the 30 million people who have the disease are un-diagnosed.

Like so many people who are at risk, Aviles had ignored the most common symptoms: dry mouth, continuous thirst, frequent urination and limit sugar levels. Family history is another indicator Aviles and father are diabetic.

The pr-diabetes and diabetes are diagnosed by blood tests and other factors. A diagnosis well requires more than one abnormal levels of blood sugar.

With Type 2 diabetes, the most common form, the body does not properly process insulin. In Type I diabetes, I diagnosed mainly in children and young adults, the body does not produce insulin.

"Type 2 diabetes can be prevented," explains Dr. Hernandez. "I'm not saying it's easy, but it's definitely possible." He continues: "Diet and exercise are extremely important. Regardless of whether starts using drugs, lifestyle change is imperative, exercise regularly and use natural foods. "

For those who think they should be purchased from a single section of the supermarket I say "there is no food for diabetics as such," explains Marina Chaparro, a registered dietitian and certified diabetes educator at Joe DiMaggio Children's Hospital in Hollywood.

Studies by the National Diabetes Education Program have shown that "those at risk for diabetes can prevent or delay the disease losing 5 to 7 percent of their weight if they are overweight. That means between 10 and 14 pounds if you weigh 200 pounds. "

"The biggest risk factor for developing diabetes is obesity," says Chaparro, who suffers from diabetes type I. And for those who already have it "nutrition is one of the pillars to control it. Nutrition directly affects the levels of blood sugar. "

The correlation between childhood obesity and diabetes is increasingly worrying. According to the Centers for Disease Control and Prevention, in the last 30 years childhood obesity it has more than doubled in children and adolescents in quadruplicate.

"The First Lady, Michelle Obama, is right with the initiative to educate children and encourage them to get moving," Hernandez said. "It's much easier to do at that age later in life."

Rupert Cabrera, 65, agrees on how difficult it is to change habits. He was diagnosed with Type 2 diabetes five years ago. Your general practitioner tried to help with medication but did not work and had to keep increasing you doses. 11 months Cabrera started attending the Diabetes Research Institute, part of the University of Miami Health System.

Sugar levels Cabrera, who came to be between 300 and 400, are down to 150-160. He received help from a registered dietitian Amy Kimberlain and has lost 10 pounds in the last six months. Also it is doing exercises on a machine and walks several times a week.

"I'm Cuban and I came to America at age 11," says Cabrera. "You grow up eating certain kinds of foods. I had to leave the Cuban coffee and stop eating bread-what he did regularly. " He also had to hold off sweets.

"We do not want to offend the cultural heritage of each is" Kimberlain, who helps patients to reduce the intake of carbohydrates and make healthier meals explains.

Cabrera says his diet now includes more fish and vegetables, but admits that carry out these changes has not been easy. "I love eat. When I'm at home it is easy. When I go out to eat I try to eat the best that I can. "

Dietitians insist that special occasions are planned as a dessert or maybe more carbohydrates that should be eaten. You must adjust insulin or food. "These decisions are made each day," says Chaparro who is also spokesman for the National Academy of Nutrition and Dietetics.

Cabrera agrees. "My sister died of complications from diabetes. It takes time getting used to, but try to stay in shape. "

Kimberlain notes that controlling diabetes is like running a marathon. And he advises: "Listen to your doctor. I could have prevented this if he had listened to my doctor years ago. "

Developing a healthy lifestyle

Eliminate sugary drinks, including sodas, lemonade, iced tea with sugar, sports drinks and juices. "If people read the labels frighten the amount of sugar in juice," says Hernandez. "It is much better to eat the fruit." If you want a drink, drink water, tea or coffee without sugar and low fat milk, Chaparro said.

Reduce portions. The Department of Agriculture EU has a website called Choose My Plate which includes guidance on portions and recommends that contains half your plate fruits and vegetables, one quarter with protein and the remaining quarter with grains (including a portion of milk ).

Choose a variety of colors. Try eating more non-starchy vegetables like kale, spinach, tomatoes, broccoli, cauliflower, cucumber, onion and asparagus.

Eat brown rice instead of white rice and whole grains that have more fiber which helps digestion is slower. Foods rich in fiber hecn feel full and help non-sugar levels to spike. You should still watch your portions. The starchy vegetables, especially potatoes, containing carbohydrates that are rapidly released causing an increase in blood sugar levels.

Get less fat protein sources, including chicken, turkey, sirloin or pork loin or meat with little fat (Chaparro suggested to be 98% lean) like protein obtained from beans, peas and nuts.

At snack, eat protein with 15 grams of carbohydrates or less, says Chaparro. Some suggestions are: a tablespoon of peanut butter with an apple; five or six cheese crackers with cheese, carrots and half a cup of humus.

Prepare for the holidays. Decide how you will balance your meals. I could eat starch and avoid dessert, for example. Note carbohydrates.

Increase exercise and physical activity. The American Diabetes Association recommends 30 minutes of daily aerobic exercise, moderate to strong, at least five days a week. Try not to go more than two days without exercise. If you have not exercised start slowly, divide time into smaller segments and if possible change of activity.

Developing a healthy lifestyle

▪ Eliminate sugary drinks, including sodas, lemonade, iced tea with sugar, sports drinks and juices. "If people read the labels frighten the amount of sugar in juice," says Hernandez. "It is much better to eat the fruit." If you want a drink, drink water, tea or coffee without sugar and low fat milk, Chaparro said.

▪ Reduce portions. The Department of Agriculture EU has a website called Choose My Plate which includes guidance on portions and recommends that contains half your plate fruits and vegetables, one quarter with protein and the remaining quarter with grains (including a portion of milk ).

▪ Choose a variety of colors. Try eating more non-starchy vegetables like kale, spinach, tomatoes, broccoli, cauliflower, cucumber, onion and asparagus.

▪ Eat brown rice instead of white rice and whole grains that have more fiber which helps digestion is slower. Foods rich in fiber hecn feel full and help non-sugar levels to spike. You should still watch your portions. The starchy vegetables, especially potatoes, containing carbohydrates that are rapidly released causing an increase in blood sugar levels.

▪ Get protein sources less fat, including chicken, turkey, sirloin or pork loin or meat with little fat (Chaparro suggested to be 98% lean) like protein obtained from beans, peas and nuts .

▪ For a snack, use protein with 15 grams of carbohydrates or less, says Chaparro. Some suggestions are: a tablespoon of peanut butter with an apple; five or six cheese crackers with cheese, carrots and half a cup of humus.

▪ Prepare for the holidays. Decide how you will balance your meals. I could eat starch and avoid dessert, for example. Note carbohydrates.


▪ Increase exercise and physical activity. The American Diabetes Association recommends 30 minutes of daily aerobic exercise, moderate to strong, at least five days a week. Try not to go more than two days without exercise. If you have not exercised start slowly, divide time into smaller segments and if possible change of activity.

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