Put the brakes on type 2 diabetes

[Guest guest]

At age 47, you’re told you have only 10 years to live and your remaining time will be fraught with debilitating illness. For the past year, you’ve known you have type 2 diabetes but haven’t been able to lose any weight, despite the discomfort of carrying around about 100 extra pounds. Serious lifestyle changes are your only hope. What do you do?Arkansas Governor Mike Huckabee was faced with this exact situation in the spring of 2003 and made the right choice. “I decided to take charge of my health,” he says. During the following year, he transformed himself into a lean picture of well-being. Today, as he continues to live diabetes-free, the governor even runs marathons.Huckabee’s transformation wasn’t easy. His struggle with weight began as a child, growing up on large portions of traditional, high-calorie Southern food. Over the years, various diets inevitably ended in failure. He also had heredity against him: His parents and two of his grandparents had type 2 diabetes.The breakthrough came with a different approach: He dramatically changed his eating habits to lean protein, fresh fruits and vegetables, but no refined sugars, sodas, processed foods or white bread; and he made exercise a part of each day’s schedule.To anyone who is striving to lose weight, Huckabee says, “Instead of considering yourself on a diet, consider yourself on a life mission.” RECOGNIZE THE DANGERS AHEADAccording to government estimates, roughly 10 percent of men and 9 percent of women in the US have diabetes. Among these, 90–95 percent have type 2 diabetes, a condition that begins with insulin resistance.After we eat, food is converted to glucose, or blood sugar. Insulin transports the glucose to cells to be used as fuel. Where insulin resistance exists, the cells are not able to accept all the glucose, and its levels rise in the bloodstream. The early stage of the cycle, where blood sugar is higher than normal but not high enough to be classed as diabetes, is known as prediabetes.More than 41 million Americans suffer from prediabetes and as a result face increased risks of heart disease and stroke. Diabetes itself multiplies the risks of dying of heart disease or stroke by two to four times, and increases the risk of fatality from pneumonia or influenza. It’s also the leading cause of kidney failure and new cases of blindness among adults. Damage to the nervous system is another consequence, resulting in impaired sensation to hands and feet and, in some cases, amputation of lower limbs. Gum disease is also more common among diabetics.Bleak as these facts are, the potential for preventing the disease is astounding. Experts estimate that almost all cases of type 2 diabetes—90–95 percent—are preventable with the right diet and exercise.How to Get into the Driver’s SeatLose the weight. “Obesity is one of the biggest risk factors,” says Sherry Torkos, RPh, a holistic pharmacist near Niagara Falls, Canada. Not surprisingly, losing weight can both prevent and reverse type 2 diabetes.Aim for 30–60 minutes of exercise daily. Among diabetics who are obese, Torkos has often seen the need for medications eliminated where people lost half their extra weight while exercising regularly. “Even a loss of about 10 percent of excess weight may reduce the amount of medications required,” she says.The same rules apply for preventing type 2 diabetes if you’re overweight. “You want to lose fat, but not muscle, to maintain your metabolism and not regain weight,” says Harry Preuss, MD, a professor at Georgetown University in Washington, DC. Accomplishing that goal requires both cardiovascular exercise—which can be as simple as brisk walking—and resistance training, totaling 30 to 60 minutes each day.Belly fat in particular is associated with insulin resistance (a condition that often precedes the onset of type 2 diabetes). Besides exercise, the quantity, quality and frequency of your eating all play a role in keeping your waistline trim.Favor protein and vegetables. Small, frequent meals of food that is not refined or high in sugar or unhealthy fats are a requisite. Lean protein and plenty of vegetables, fruits and fiber will keep you satisfied, prevent cravings and overeating, and keep your blood sugar stable. Combined with regular exercise, this helps improve your cells’ ability to use insulin. Supplements can provide additional benefits and protection while you embark on your regimen.Make a Pit Stop for SupplementsFor prevention of type 2 diabetes, start with chromium, fiber and a multivitamin with adequate magnesium, zinc and B vitamins. For weight loss and further protection, think about adding some of the other supplements mentioned below based on your individual situation. For treatment of diabetes, discuss your options with a health professional who is trained in nutrition.Consider chromium for blood sugar control. “Chromium helps us utilize glucose more efficiently,” says Torkos, “and thus helps to control blood sugar.” In weight-loss regimens that include a healthy diet and exercise plan, chromium may help fat loss while preserving muscle tissue. Studies on diabetics have shown that the mineral can improve the benefits of diabetes medication.continued next page... >http://www.betternutrition.com/document/618