Let Food be the Medicine and Medicine be the Food

It was Hippocrates who said "Let the Food be the Medicine and Medicine be the Food."

That's a profound statement, if not arguably the best case for controling what you eat daily and subtituting processed/junk food for fruits, vegetables, whole grain, nuts, and fish.

You see, food is paradoxical: it can kill you (in the case you eat the wrong kind), and it can keep you healthy (in the case you eat the right kind).

Well, you might say, I eat what I want, when I want, and who's to say what's the right, or wrong, food for me?

And that response is beside the point. We all have that right to choose whatever food we want to eat. The point is awareness.

Are you aware of the food that will give you diabetes?

Which Type do You Have?

Now, you may not have any diabetes symptoms, such as a sore unwilling to heal, swollen food, etc., but take precautions.

There're two types of diabetes that lead to complicated health problems: type 1 and type 2. Type 1 occures in young people, and type 2 mostly strikes people ages 20 to adults.

Here's a better definition for type 1 diabetes. "Type 1 diabetes (formerly known as insulin-dependent or juvenile-onset diabetes) is an autoimmune disease that is distinguished by the destruction of insulin-producing beta cells. Type 1 diabetes can occur at any age, but onset usually begins in childhood or the young adult years. People with type 1 diabetes are ketosis-prone, although ketoacidosis can develop in type 2 diabetes as well. People with type 1 diabetes must take insulin daily." http://ndep.nih.gov

On the other hand, type 2 diabetes is a different animal of health risks. "Formerly known as non-insulin-dependent or adult-onset
diabetes, type 2 diabetes is related to insulin resistance. The pancreas continues to make insulin, but the insulin is not used well by other body tissues. Eventually, insulin production decreases."

Consequently, a host of health problem follows insulin production malfunction. I'll get to that later.

What Causes the Onset of Diabetes?

Here's what the National Institute of Health (NIH) says causes diabetes: "Diabetes is a disease that results in too much sugar (glucose) in the blood."

How do you, consciously, or subconsciously, raise your blood sugar levels? The answer's in the food you eat.

You also raise blood sugar levels by the sugar used at home, restaurants, at work, all the places at which you eat.

And don't forget the sugar in your drink: soda, fruit juices, punch, icetea, alcohol, coffee, milkshakes, drink mix, the list is long; your preference for these drinks instead of water, contributes to increase your blood sugar levels.

Another indication revealing your sugar source is food nutritional panel. The food nutritional panel demanded by our government affixed on food packeages reveals the amount of sugar in the food you eat. Cut, or limit, these foods and you'll cut your sugar intake down to a manageable size.

And why should you cut sugar immediately? If some unfortunate diabetes circumstance had overtaken you after years of your sugar intake, and your insulin production goes awry, "Your body does not have enough insulin available to turn food into energy. High levels of glucose slowly damage your eyes, heart, kidneys, nerves, legs, and feet."

"High blood sugar is a major cause of coronary heart disease, kidney disease, stroke, amputation, and blindness. In 2002, diabetes was the sixth leading cause of death in the United States."


How to Determine Your Risk for Diabetes

A simple risk marker is being overweight.


If you're overweight and you don't know, or want to believe you're not overweight, there're several ways to find out, but here's the best way: The Body Mass Index (BMI).

The BMI ". . . is a tool that is often used to determine whether a person's health is at risk due to his or her weight. BMI is a ratio of your weight to your height. A BMI of 18.5 to 24.9 is considered healthy; a BMI of 25 to 29.9 is considered overweight; and a BMI of 30 or more is considered obese."

Go to www.nih.gov to view one and know how to read it. That's one way to determine whether your weight is risky and dangerous.

Another way is to simply measure your waist. Your measuring excess fat in your belly. If you're a woman and your waist measures 35 inches and over, your health is at risk for "obesity-related diabetes." For a man it's 40 inches and more.





How to Prevent Diabetes

It seems, from the data available from government websites and elsewhere, diabetes can be prevented. But if you have it, controling it is also easy.

The most obvious step to take to prevent diabetes is cut your sugar intake immediately. I've indicated above where your sugar intake source is. Armed with a working food knowledge, you'll identify that source.

Alternatively, if you've got diabetes, here are several steps you can take now to control it, or prevent it from attacking you.

A tried and true method is to get physically activity to help you control, or prevent, diabetes. That means doing exercise everyday.

Join a gym. Can you walk? Do it. Can you run, or jog? Get up and do some of that. Ride a bike, jump roap, go for a swim, just do some physical activity to help control the disease.

If you've been living a sedantary lifestyle, that's a no-no. Kick that habit now!

And another way is to modify your food intake.

Remember, food is the big factor in the form of sugar, fat, salt, cholesterol, junk food. So that is to be modified immediately to help you control, or prevent, diabetes.

Here's how you can fight the disease:

• Begin with a healthy eating plan. Healthy eating means eating more grains, fruits, and vegetables, and less meat, sweets, and fats every day. "Let the Food be the Medicine and Medicine be the Food" (Hippocrates).



• Be physically active every day to help prevent weight gain and improve blood sugar control.



• Check the sugar in your blood and take your medication every day if needed.

Those are the recommended steps you can take now to control, or prevent, diabetes. However, you must go further with your meal plans. In order to plan your meal, you must have a working food knowledge. How to create a healthy meal plan:

• Eat a variety of foods . . . to get a balanced intake of the nutrients your body needs - carbohydrates, proteins, fats, vitamins, and minerals. These are the nutrients you need; the food containing these nutrients are all around you.



• Make changes gradually because it takes time to accomplish lasting goals.



• Reduce the amount of fat you eat by choosing fewer high-fat foods and cooking with less fat.



• Eat more fiber by eating at least 5 servings of fruits and vegetables every day. Stack up on nuts and grains to add to a balanced food intake per day. Yeah, fruits contains sugar, but that's the good sugar.



• Eat fewer foods that are high in sugar, like cakes, cookies, pies; severely limit sweetened drinks, cush as fruit juices, fruit-flavored drinks, sodas, and tea or coffee sweetened with sugar.
  Use less salt in cooking and at the table. Eat fewer foods that are high in salt, like canned and packaged soups, pickles, and processed meats.



• Eat smaller portions and never skip meals.



• Learn about the right serving sizes for you.



• Learn how to read food labels (nutritional food panel).
  
• Limit use of alcohol.

Don't be a weakling, unable to kick your sugar intake habit. No, you don't a sweet tooth; that's a crutch used to indulge in eating sweets.

Think safety; think healthy; cut the sugar now!



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