Diabetes has been getting more and more attention in the newspapers and on TV over the past two years. People are becoming more and more aware that this illness is caused by lack of attention to ones diet. However I don’t think that people realise that while it is manageable, it is definitely no walk in the park.

Type II Diabetes is caused by the pancreas not producing enough insulin. This is usually caused by too much consumption of sweet foods which produce the highest insulin response and eventually can effect your pancreases ability to produce insulin.

Getting Type II Diabetes is really something that you want to avoid at all costs. It is something to be unconcerned about, especially if you are overweight. You CAN avoid getting Type II Diabetes and you should change your ways TODAY to prevent this happening.

There are a few things that people with diabetes have to deal with:

• constant monitoring of sugar levels involving pricking skin
• administering insulin injections to themselves to maintain insulin levels

If you do not alter your lifestyle with exercise and diet Type II Diabetes can lead to:

• Cardiovascular Disease
• Retinopathy (leads to blindness, effects 1 in 6 people with diabetes)
• Impair kidney function (which can eventually lead to total kidney failure)
• Neuropathy (peripheral nerve disease)
  Blood vessel damage (both this and Neuropathy can lead to limb amputation, but not before you suffer from excruciating leg ulcers and foot problems)
• Erectile dysfunction
• Complications during pregnancy

So let me reiterate: HAVING TYPE II DIABETES IS A BIG DEAL

People with Diabetes can also suffer from something caused hypoglycemia (low blood sugar levels) and hyperglycemia (high blood sugar levels). This is why they must check their blood sugar levels regularly.

Hypoglycemia can cause dizziness, clumsiness, fainting and even coma.

Hyperglycemia can also cause fatigue but can also cause heart and kidney problems over a long period of time if left unchecked.

The problem is that people could be suffering for many years with hyperglycemia and just assume that they are just tired all the time. It does happen and it is always worth getting a check up if you are feeling unusually tired or weak for a long period of time.

How can you tell if you are at risk?

Waist size has been shown to be directly related for risk of Type II Diabetes.

Women, if your waist size is above 80cm your are in the increased risk group. Over 88cm and you are in the greatly increased risk group.

Men, if your waist size is above 90cm your are in the increased risk group. Over 102cm and you are in the greatly increased risk group.

If your waist size is above this, reducing your waist size is the best way to avoid becoming a diabetic. Doing this through a healthy diet and exercise is the healthiest method and will give you more energy and more confidence.

Best types of exercise to reduce risk of Type II Diabetes:

Any exercise is better than none. I recommend going for a 40 to 60 minute walk tonight to get it started. Try out some different sports (tennis, basketball, squash, etc) or cardiovascular activities (bootcamp, running, cycling, swimming, skipping etc) and pick ones that you enjoy to continue doing.

It’s never too late to start and taking that first step is the hardest. Get started today!

Best changes to diet to reduce risk of Type II Diabetes:

Foods to Avoid

• Foods high in sugar
• Refined grains
• High GI starchy foods

Examples:

• soft drink
• sweets
• ice cream
• white bread
• white potatoes
• white rice
• cornflakes
• french fries
• white bread