How to lower risk of Type2 Diabetes

Author : Bhadresh Bundela

To Be active, eat well, and lower your risk!

What is type 2 diabetes?

Diabetes means that blood glucose (GLOO-kos), also called blood sugar, is too high. Glucose comes from the food we eat and is needed to fuel our bodies. Glucose is also stored in our liver and muscles. Your blood always has some glucose in it because your body needs glucose for energy. An organ called the pancreas (PAN-kree-as) makes insulin (IN-suh-lin). Insulin helps glucose get from your blood into your cells. Cells take the glucose and turn it into energy.

If you have diabetes, the pancreas makes little or no insulin or your cells cannot use insulin very well. Glucose builds up in your blood and cannot get into your cells. If blood glucose stays too high, it can damage many parts of the body such as the heart, eyes, kidneys, and nerves.

If you have type 2 diabetes, you may need to take insulin or pills to help your body’s supply of insulin work better. Type 2 used to be called “adult onset diabetes.” Now more teens are getting type 2, especially if they are overweight.

How can I lower my risk for getting type 2 diabetes?

There are several ways to lower your risk:
• Stay at a healthy weight.
• Be more physically active.
• Choose to eat the right amounts of healthy foods.
• Follow the ideas on this tip sheet and share them with your friends and family. They are good for everyone’s health.

What puts you at risk?

You are at risk if you:
• are overweight
• don’t get enough physical activity
• have a mom, dad, or other close relative who has type 2 diabetes
• are American Indian, Alaska Native, African American, Hispanic/Latino, Asian American, or Pacific Islander
FACT: Eating too much sugar DOES NOT cause diabetes.

How will physical activity help?

Like eating well, physical activity can help you feel good. Being physically active may:
• help you control your weight, build lean muscle, and reduce your body fat
• strengthen your bones
• increase flexibility and balance
• improve your self-esteem and mood
• help you sleep better
• help you focus in school
• improve your teamwork skills through sports.

Know the warning signs:

If you have type 2 diabetes, you might:
• urinate a lot
• be very thirsty
• lose weight without any reason
• feel tired
• have patches of thick, dark skin that feels like velvet on your neck or under your arms
Some teens do not notice any of these warning signs. They find out they have diabetes when they go to their doctor for a check-up.

What can I do to be more physically active?

• Set small goals at first. Do not get upset if you can not do a lot or if you get out of breath at first. Keep moving! Any amount of activity will help. Add more activity each week until you reach your goal.
• Aim for at least 60 minutes everyday. You don’t have to do it all at once—20 minutes at a time, three times a day is okay, too. There are lots of ways to be active. Go for a walk, ride a bike, dance, play ball, or shoot hoops. Choose what you like best, then do it!
• If you are overweight, check with your doctor before you start a physical activity program.
• Be active every day. Physical activity should be part of your daily life. Play sports, take P.E. or dance, or other exercise classes—check out your local Y for some ideas. Get from place to place by walking or biking. Take the stairs whenever you can.

How much should I eat?

The amount of food you need to eat each day varies with your age, sex, height, and activity level. The amounts in “Your Healthy Food Guide” are right for girls age 11 to 17 or boys age 11 to 14 who get 30 to 60 minutes of physical activity each day. If you are a boy older than 14, or if you want to enter your own height or activity level, visit........
Limit your screen time. Turn off the TV and get moving! Several studies have found that teens who watch a lot of TV have more body fat than those who watch TV less than two hours a day.
Try to cut some calories. If you cut 100 to 200 calories a day, it can make a big difference.

If you: You could cut about:
Drink water instead of regular soda or a sweetened fruit drink 150 calories
Eat a piece of fruit instead of a candy bar or a bag of chips 200 calories
Eat a small serving of french fries or share a big one 250 calories
Eat one half cup of sugar-free, nonfat pudding instead of regular ice cream 150 calories

Try these healthy eating tips.

• Take your time when you eat. It takes about 15 minutes for your stomach to tell your brain that you are full. So, wait 15 minutes before eating second helpings.
• Do not skip meals. Eat breakfast, lunch, and dinner, plus a snack. You will have a ready supply of energy and not get too hungry.
• For breakfast, try one or two slices of whole grain toast with a tablespoon of peanut butter, a hard-boiled egg, or a piece of low-fat cheese, along with a glass of low-fat or nonfat milk.
• Make a sandwich with turkey or lean beef for lunch. Use mustard or a little low-fat mayonnaise.
• Snack on a small bowl of whole-grain cereal with low-fat or nonfat milk and a piece of fruit.
• Don’t “super-size” it! Order smaller, kid-sized meals and drink water or low-fat or nonfat milk. Share a larger meal with a friend.
• Fill up half of your plate with salad or vegetables. Use small amounts of low-fat salad dressing, mayonnaise, or margarine.

Click Here to get rid about Juvenile Diabetes

For More Information about Diabetes!!!!!! Visit…….
http://diabeteesweb.blogspot.com/
For, Solution Visit http://www.diabetesbeating.prekticadel.jet9g.com/