How can I keep from getting diabetes?

In this time when nearly 7.2 percent of American adults are diabetic, many of you are wondering how you can avoid this disease which is the fifth deadliest in the United States. It is associated with the Western lifestyle and is rarely seen in countries relying on more traditional diets. Unfortunately, since so many countries idealize the Western way of life, diabetes is on the rise in countries like India which have traditionally had the lowest rate of diabetes.

Diabetes occurs when the body does not produce or use insulin, the hormone that helps move ingested sugars out of the blood and into the cells, as it should. In some types of diabetes, the target tissues just don’t respond, but in the more common type of diabetes, diabetes mellitus, the production of insulin is impaired, which can greatly increase blood sugar levels. Untreated, this rise in sugar can lead to coma and even death. Other complications of diabetes are arterial plaque (atherosclerosis) disease and stroke, kidney disease, nerve degeneration, foot ulcers, gum disease and occasionally, dementia.

There are two types of diabetes Type I and Type II. Type I, or juvenile diabetes, develops during childhood or early adulthood. This type is also insulin-dependent and involves the complete destruction of the cells in the pancreas that produce the hormone insulin. The lifelong use of insulin to control blood sugar will allow these people to survive their illness, but there is no known cure. Natural methods can and do offer hope for improved control of blood sugar. This type of diabetes is unavoidable since in a lot of cases it is brought on by childhood diseases and infections.

Type II, or adult-onset diabetes, usually occurs after age 40 and is characterized by a loss of sensitivity to insulin.  Typically, insulin levels in the blood are actually increased, but the tissues have lost their ability to respond to the hormone. 

Many people have no signs or symptoms, and symptoms can also be so mild you don’t even notice them.  Some common symptoms are:

• Increased thirst
• Increased hunger
• Fatigue
• Increased urination, especially at night
• Weight loss
• Blurred vision
• Sores that don’t heal

Even in the early stages of the disease, elevated sugar levels are detectable in the urine.  You can purchase test strips in your pharmacy to check your urinary-sugar level.

Wow, you say.  I am not signing up for this!!  How can I void diabetes altogether?

Unfortunately, for some of us, we are already behind the “eight ball”.  Having a family history of the disease increases the chance that you will develop antibodies to the insulin-making cells in the pancreas.  Now, this doesn’t mean you will develop diabetes but it increases your chances and makes taking steps to prevent the disease all the more important.

People who have both a family history of Type 1 diabetes and islet cell antibodies in their blood are likely to develop the disease.  Again family members can be tested to see if they have islet cell antibodies.

Also, your race is a factor. White people have a greater risk for developing Type 1 diabetes than blacks, Asians, or Hispanics.

People who have had certain viral infections during childhood such as enterovirus infections, particularly Coxsackie B infections, have an almost 6 times greater risk than other children for developing Type 1 diabetes.  Again this doesn’t mean you will definitely get diabetes.

Type II diabetes is the one we want to avoid and have more control over. There are steps we can follow to greatly increase our chances of not getting this type of diabetes.

Obesity is a serious contributing factor in Type II diabetes – 90 percent of Type II diabetics are obese. The Western diet contributes to high blood sugar which creates chaos in the body. Refined carbohydrates rapidly pump up glucose levels. To lessen this high blood glucose, the pancreas secretes large amounts of insulin, which help glucose to be burned for energy.

Eventually, the high insulin levels engulf the body’s insulin receptors and cells become resistant to the hormone, making the body unable to control blood sugar levels effectively.

Dietary modification is a must to prevent diabetes. The diet of choice in the treatment of diabetes is a program of high carbohydrate and high plant fiber. It only makes sense that switching to this type of diet ahead of time will reduce your chances of ever being diagnosed with diabetes. This type of diet includes lots cereal grains, legumes and root vegetables and limits simple sugars (white sugar) refined grains and fat.

Unfortunately, every authority in diabetes stresses the role of exercise. We hear this all the time but most of us barely get the minimum amount of exercise to keep us healthy much less avoid diabetes. The fitter a person is, the more muscle and other tissues respond to insulin thus keeping our carbohydrates under control which in turn keeps our pancreas healthier. People who exercise for only 30 minutes a day have shown dramatic results in lowering their risk of getting diabetes. This can be accomplished by walking or other similar mild exercise, although more strenuous exercise will help eliminate excessive weight (another factor in diabetes).

You also may want to start including certain herbs and dietary supplements to your daily routine to help prevent diabetes. American ginseng is becoming a popular herb to take as an aid to controlling blood sugar. This seems to work best if taken about 40 minutes before each meal. A modest dose of 1 gram is all that is needed. Cinnamon has been shown to balance blood sugar levels as well and can be purchased in capsule form which makes it easier to take.

Fenugreek, which is used to season foods (especially in Egypt, India and the Middle East) is a well documented herb for blood sugar control. A dose of 50 grams twice daily has shown significant decreases in fasting blood sugar levels. You can also soak Fenugreek seeds, sprout them, and put them in salads and on soups. The high fiber content delays glucose absorption.

Holy basil leaf is used to normalize both blood sugar and blood fats, including cholesterol and triglycerides, factors that are integral to diabetes, as well as to other cardiovascular diseases. This herb also can be purchased in capsule form from your health food store.

Garlic and onions while known as common foods have been shown to lower glucose levels by competing with insulin in the liver. The well-known cardiovascular benefits of these herbs alone (regulating blood pressure, cholesterol and platelet aggregation) justify their use in preventing diabetes.

Taking chromium picolinate and trace minerals help to balance the pancreas and reduce sweet cravings.

Gymnema sylvestre, another herb from India, lowers high blood sugar levels and greatly reduces excessive secretion of glucose in the urine. It also increases the beta cells that produce insulin naturally.

Don’t become a statistic for the National Diabetes Foundation. There are enough people doing that already. Take steps now to prevent the onslaught of diabetes and lead a healthy life.