November is the time of year when "all eyes are on diabetes" for National Diabetes Awareness Month and World Diabetes Day on Nov. 14. That day was chosen in honor of Dr. Frederick Banting, the co-discoverer of insulin back in 1921, who would be 125 years old were he still alive to celebrate this birthday!
Diabetes is a chronic condition affecting millions of Americans. There are 3 classifications of diabetes: type 1 diabetes strikes children and young adults, type 2 occurs more often in adults and the elderly, while the third type, gestational diabetes develops in some women during pregnancy.
Basic guidelines on healthy eating, physical activity, and blood glucose monitoring will help to keep your levels in the healthy range. Good nutrition and healthy diet choices are critical in getting elevated blood sugar levels back to normal. Start with these diet basics to get you back on track:
- No juices, regular sodas or other sugar-laden beverages.
- Eat 2-3 servings of fruit and a minimum of 3-6 servings of vegetables per day. Fruits and veggies are rich in fiber, vitamins, minerals, and phytochemicals and low in sodium and fat. A serving is one medium sized piece of fruit (think tennis ball), ½ cup of cut up fruit or vegetables, 1 cup raw leafy vegetables, and ¼ cup dried fruit.
- Majority of your meal should come from healthy starches such as high fiber grains, beans. Legumes, evenly distributed throughout the day.
- Eat 25- 30 grams of fiber per day. Whole grains, vegetables, fruits and ground flax seed are excellent sources of fiber. If you are not getting enough fiber, you may want to consider supplementing with extra fiber.
- Avoid products made with refined grains and white flour and limit intake of starchy vegetables such as potatoes and corn.
- Fill up on lower carbohydrate containing veggies such as green beans, lettuce, tomatoes, cucumbers, celery, broccoli, cauliflower, cabbage, carrots, onions, water chestnuts, radishes, bell peppers, mushrooms, spinach, kale and other greens.
- Use garlic in your meals to lower blood glucose levels.
- Eating cinnamon improves blood sugar levels. A recent study found those who consumed 2 grams of cinnamon for 3 months had lower average blood sugars and lower blood pressure than those who did not take the cinnamon. Supplementing with cinnamon is also recommended.
- Omega-3 fatty acids are polyunsaturated fatty acids that come from foods such as fish, fish oil, walnuts, and wheat germ.
Being physically active on a regular basis can help make muscle cells more sensitive to insulin’s action. Physical activity also aids in weight control. When you weigh less, insulin works better and keeps blood sugar levels in better control.
There are many homeopathic remedies to help with diabetes and we are here to help. To find out more or to schedule your appointment for an in depth consultation please call our office at (800) 669-0358
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