Diabetic men walk a tightrope between too little sugar in the bloodstream and too much. Too little sugar in the blood produces conditions such as dizziness, fatigue, headache, sweating, trembling, and, in severe cases, loss of consciousness. Too much sugar in the bloodstream makes men experience diabetes symptoms such as excessive thirst, labored breathing, and a weak feeling that may lead to loss of consciousness. Also, age-related conditions such as added weight and high insulin level can lead men to diabetes.
Diabetes can trigger heart disease and cause other illnesses. However, aggressive prevention such as cutting down on refined carbohydrates and losing weight can keep diabetes at bay. Natural prevention is excellent for those who want to learn how to fight diabetes for life. The following four steps will help men reduce the risk of diabetes:
Healthy Eating Begins with Good Carbohydrates
All people, with diabetes or without, need to make healthy food choices, must keep a healthy weight, and maintain an exercise routine. Healthy eating is all about making the right food choices. A simple change in diet can lower a man’s cholesterol level. Good fats such as those in olive oil are known for their ability to reduce glucose and cholesterol levels. Going meatless now and then can help lower the risks of cancer, diabetes and heart attack.
Cut down on refined carbohydrates such as bread and pasta made with white flour and processed by machines, just to give the food a finer texture and longer shelf life. The machine process removes the bran and germ from the grain, including fiber, iron and vitamins. In addition, refined carbohydrates can raise a man’s glucose and insulin levels. Because insulin promotes the storage of fat, it sets the stage for obesity that increases the risk of diabetes.
Increased Fiber and Magnesium Reduce Diabetes Risk
Magnesium is a mineral that is vital for regulating the blood-sugar level in the body. Green leafy vegetables are some of the best sources of magnesium, especially asparagus, broccoli, and green beans. Some foods that are high in magnesium are also high in dietary fiber. A small portion of these magnesium-rich foods such as brown or wild rice and breads made from whole grain wheat flour will provide the body’s daily need for magnesium.
Get fond of fiber. A fiber-filled diet is a very satiating meal that can help a lot in weight loss and diabetes prevention. Great sources for fiber are whole grain breads and cereals, and beans and fruits. Whole fruits and vegetables are packed with more fiber and a fewer calories than juices.
Diabetes Prevention Starts with Understanding Glucose and Insulin
Glucose and insulin are essential to the body. Without glucose in the body, the heart will not throb and the brain will not think. However, too much of them can ruin one’s health.
Glucose is a simple sugar that comes from the food people eat. Normally, after a meal, blood glucose level rises, causing the secretion of insulin. Secreted by the pancreas, the hormone insulin helps transfer the glucose into the body's cells to be burned for energy or stored as fatty acids. Stored fats impair blood circulation to all areas of the body and increase a man’s risk of diabetes, cardiovascular disease and stroke.
Keep the consumption of highly refined grains and sugars low because these foods digest so fast that it can shoot high levels of glucose in the blood, and would sharply increase insulin. Eventually, the high levels of glucose and insulin will make the body cells ignore the hormone—a hallmark of diabetes.
Lose Weight but do not “Crash”
Excess weight is due to poor glucose regulation. Almost all adults with diabetes are obese when diagnosed with the disease.
To lose weight is to stay fit and healthy. Just as obesity leads to insulin resistance, weight loss reverses the condition. Thus, a modest weight loss can create a dramatic impact, steering away man from the risks of obesity and diabetes.
However, avoid a too rapid weight loss because it rarely works. “Crash” diets are also dangerous if done without a doctor’s supervision. Start losing weight with a healthy low fat, high-fiber diet. Gradually lose the excess weight with a low calorie and nutritionally balanced diet. Combine the diet change with a regular exercise. Choose home-cooked meals over take-out foods, which are likely to be high in calories because of the method used in preparation. Do not overload. Three smaller meals a day—breakfast, lunch, and dinner—and two light snacks of fruit and lean meat in between are easier for the insulin hormone to handle.
Lastly, take charge. Lifestyle and behavior changes are essential for a man as he ages and as his body becomes less efficient. Prevention reduces diabetes risk, and offers men more chances of living a long and healthy life than if the diabetes creeps along undetected.
Millions are at high risk for diabetes. However, it is possible for men to prevent diabetes or treat diabetes with diet and exercise, according to US Health and Human Services (HHS) Secretary Tommy G. Thompson.
References:
- Living with Diabetes, American Diabetes Association® (ADA), Diabetes.org
- Diet and Exercise Delay Diabetes and Normalize Blood Glucose, HHS News, Nih.gov
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