People die in all sorts of ways. In this article, we’ll focus on one of the top ten causes of death. That’s because the majority of deaths in the world (>50%) are attributed to the top ten causes. By understanding the top ten causes of death and how to avoid them, you can stack the odds in your favor for living a longer than average life.
Heads up: This article was commissioned as a part of the Adam Rush Project. It was an experiment I did a few years ago to see if having books written by ghostwriters would be commercially viable. It wasn't. That said, the following article was written by someone else and not yet edited to my standards. I hope to find time to rewrite it myself in the future, but for now, read with caution.
Disclaimer: I wish I could tell you that I’m a doctor, but I can’t. I’m just an inquisitive author with a background in science and a love for practical research. The content of this article is provided for informational purposes only and should not be construed as medical advice. If you want medical advice, ask a real doctor.
What is Diabetes?
Diabetes is a debilitating illness that can affect people from all walks of life. According to the American Diabetes Association (ADA), the number of Americans with diabetes has risen by more than 50% in the past decade. An estimated 30 million Americans have diabetes. According to the World Health Organization (WHO), diabetes claims more lives every year than cancer and AIDS combined. It claims the life of one American every three minutes.
To understand diabetes, you must first understand the critical role that insulin plays in the human body. After digestion, your body turns food into glucose. Then, the pancreas secretes insulin which opens cells to allow the glucose to enter. The cells then use the glucose for energy. This system does not work correctly in a person with diabetes. In a person with type 1 diabetes, the body does not make enough insulin. Type 2 diabetes is much more common than type 1 diabetes. With type 2 diabetes, the body does not produce enough insulin and also does not use the insulin well.
When insulin secretion is not enough, the glucose is not absorbed into the cells and stays in the blood. Over time, too much glucose in the bloodstream can damage the kidneys, nerves, and eyes. Diabetes can increase the risk of stroke and heart disease. It can also damage nerves resulting in the need for limb amputation.
How to Avoid Dying from Diabetes
Prevention is better than a cure when it comes to diabetes. Taking preventative measures is more important if you are overweight or have a family history of diabetes. Preventing diabetes requires a complete change of lifestyle. Here are a few ways to do it:
Exercise more
A sedentary lifestyle increases the chances of developing diabetes. Sticking to a regular workout regimen is essential. If you’re not used to exercising, start with taking a walk every day. Once your body is acclimated to regular movement, try more intense exercise. Regular exercise can help you shed excess weight, decrease blood sugar levels, and boosts your sensitivity to insulin. Both resistance training and aerobic exercise can help control diabetes.
Eat healthy foods
Your diet should be rich in whole grains, fiber, and foods low in carbohydrates and sugar. Fiber is vital because it keeps your blood sugar levels in check, lowers your risk of developing heart disease, and makes you feel full. Foods rich in fiber include beans, nut, vegetables, and fruits. You should also replace processed foods with whole foods whenever possible.
Shed the excess weight
If you are overweight, preventing diabetes may hinge on losing the excess pounds. Every pound you lose significantly improves your health. In a Harvard University study, people who lost a modest amount of weight and began exercising reduced their risk of getting diabetes by close to 60%.
Check your blood glucose
Go for a blood glucose screening if:
- You are above the age of 45 and overweight.
- You are younger than 45 but have two or more diabetes risk factors such as family history of the disease or a sedentary lifestyle.
If you already have diabetes
If you already have diabetes, it is not too late. You can live with diabetes for a long time without developing severe medical conditions. Here are some tips for keeping diabetes under control:
- Spot check blood sugar levels. This information will help you adjust your diet and exercise regimen so that you gain better control over the disease.
- Watch your carbohydrates. Excess carbohydrates spike your blood sugar levels. Eat high-fiber foods that are low in carbohydrates and pair them with healthy proteins like nuts. It will give your body enough nutrients and make you feel full without raising your blood sugar level.
- Think of physical activity as medicine that you must consume to keep your body working. Exercise burns excess glucose and releases endorphins that help keep your mood stable. When you are always in great mood, you reduce your chances of stress-induced binge eating.
- Know all your important numbers. Apart from blood sugar, you also need to keep track of cholesterol and blood pressure. Visit the doctor often and follow their instructions.
- Build a dream team of committed experts. It should include a doctor, nutritionist, pharmacist, and friends and family for support. Your dream team will help you embrace a healthier lifestyle and stick to it no matter how challenging it is.