Diabetes mellitus (DM) is a condition in which the body's capacity to control blood glucose levels is impaired. The most common type of sugar in the human body is glucose. Food is broken down into glucose by the body, which is used as an energy source. Insulin helps to keep glucose (sugar) levels in check in healthy humans. The pancreas produces insulin, which is a hormone.
Diabetic bodies either don't create enough insulin or don't utilize it properly. The blood glucose level rises as a result of this ("hyperglycemia").
There are Three Types of Diabetes Mellitus:
- Type 1 Diabetes
Type 1 diabetes, also known as insulin-dependent diabetes mellitus (IDDM) or juvenile-onset diabetes mellitus, is the most common type of diabetes.
People with this form of diabetes produce little or no insulin in their bodies and require insulin injections on a regular basis to be alive and manage their diabetes. It typically begins in childhood, but it can happen at any age. This is more likely to occur before the age of 40.
- Type 2 Diabetes
Type 2 diabetes (DM2), also known as non-insulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes, is a type of diabetes that develops without the use of insulin. This is the most common kind of diabetes, and it is strongly linked to obesity and genetic predisposition.
Although the body produces normal or even high levels of insulin, several circumstances prevent it from being used effectively ("insulin resistance"). Obesity is caused by a sedentary lifestyle, bad eating habits, and a lack of exercise. It normally begins in maturity, but it is also showing up in obese teens as well.
- Gestational Diabetes Mellitus
Gestational diabetes mellitus, often known as pregnancy-induced diabetes, is a type of diabetes that develops during pregnancy.
Increased blood glucose levels during pregnancy are known as gestational diabetes. It occurs in 5% of all pregnancies but normally goes away once the pregnancy is finished. Women who have experienced gestational diabetes are at a higher risk of getting type 2 diabetes later in life (up to 40%).
What are the Symptoms of Diabetes?
Symptoms vary depending on the kind of diabetes and how long it has been present.
High blood sugar levels are linked to several of the signs and symptoms.
Increased urination, thirst, and hunger are some of them.
- Other common signs and symptoms are:
- Fatigue
- Blurred vision
- Urinary and vaginal infections
- Skin infections, especially fungal or more serious bacterial infections
- Increased thirst
- Frequency of Urine
- Weight loss
- Genital itching or regular episodes of UTI
- Slow healing of wounds
- Excessive hunger
Weight reduction is possible, especially if the body's production of insulin decreases. If the person has a significant insulin shortage, they may feel drowsy and eventually fall into a coma. Ketoacidosis is a condition that most commonly affects diabetics.
It can happen in DM2 on rare occasions if the diabetes is entirely uncontrolled. Deep, quick breathing, sometimes with a fruity odor to the breath, are further symptoms of ketoacidosis. Nausea and vomiting accompany the stomach pain.
What is type 1 diabetes?
When your pancreas quits producing insulin, you develop type 1 diabetes.
Insulin is a hormone that aids the utilization of sugar (glucose) for energy by the body's cells. It also aids in the storage of excess energy in muscle, fat, and liver cells. This sugar can't get into your cells to accomplish its job if you don't have insulin. Instead, it lingers in your bloodstream. Then your blood sugar level rises to dangerously high levels.
High blood sugar can injure the eyes, heart, blood vessels, nerves, and kidneys, among other organs. It can also put you at risk for various health issues (complications).
Type 1 diabetes can strike anyone at any age, but it most commonly strikes children and young people. That is why it was previously known as juvenile diabetes.
Type 1 diabetes differs from type 2 diabetes in several ways. The body stops producing insulin in type 1 diabetes. In type 2, the body is unable to properly utilize insulin. Type 2 diabetes causes the body to produce insufficient insulin over time.
Type 1 diabetes does not have a cure. People can, however, live long and healthy lives if they receive therapy.
What is Type 2 Diabetes?
Type 2 diabetes is a condition in which your body's ability to process blood sugar is harmed (glucose). If you have type 2 diabetes, your body either doesn't produce enough insulin or can't use the insulin it does produce.
Our bodies get their energy from glucose, sometimes known as sugar. Insulin assists our body's cells to digest glucose. Glucose can build up in your blood if your body doesn't have enough insulin. This results in high blood sugar levels.
Type 2 diabetes has no known cure. For the remainder of their lives, people with this disease will need to control it with medicine, food, and exercise. Because diabetes is a long-term health concern that cannot be cured or prevented with medication, doctors refer to it as a "chronic" disease.
Adult-onset diabetes is another name for type 2 diabetes. Diabetes mellitus is the most frequent kind of diabetes.
How To Maintain It Naturally
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Fatigue, weight gain, and sugar cravings are all common side effects of unbalanced blood sugar levels. The good news is that maintaining healthy blood sugar levels is easier than you would believe with the correct lifestyle and dietary changes.
Some Natural Ways to Maintain a Healthy Blood Sugar Level
To maintain a healthy blood sugar level and keep it balanced, consider applying the following strategies:
- Maintain a low-processed diet
Get rid of (most) packaged foods and focus on high-quality whole foods like vegetables, fruits, whole grains, legumes, nuts, seeds, and quality meats and fish as your first nutritional step toward a more balanced blood sugar level.Many processed foods are high in sugar, refined grains and carbohydrates, as well as artificial chemicals and flavourings, but poor in blood sugar-stabilizing fibre and protein.It is, of course, necessary to be realistic. You definitely won't be able to entirely avoid packaged items, so focus on ones that are comprised primarily of whole foods, such as an energy bar with only nuts, seeds, and dried fruit listed on the label.
- Eat a lot of fibre
Nonstarchy, fibre-rich vegetables, fibre-rich fruit, and whole grains should make up the majority of your minimally processed diet.
This is because fibre inhibits the digestion of carbs and the absorption of sugar, resulting in a more gradual rise in blood sugar levels after meals.
Leafy greens, Brussels sprouts, broccoli, artichokes, raspberries, peas, beans, lentils, peas, avocados, pumpkin seeds, and oats are all high in fibre.
- Consume a large amount of high-quality protein
Protein, like fibre, slows the release of insulin, resulting in a more gradual rise in blood sugar after a meal. It also has a higher filling power than any other nutrient.It's especially crucial to eat a protein-rich breakfast because it helps set the tone for the remainder of the day.The quantity of protein you need in your diet is determined by a variety of circumstances, but for healthy adults, the standard suggestion is 0.8 to 1.0 gramme per kilogramme of body weight (55 to 68 grammes per day for someone who weighs 150 pounds).Wild-caught fish, grass-fed beef, and pasture-raised chicken and eggs are all good animal sources.If you're a vegetarian or vegan, don't worry; we've compiled a list of 54 plant-based protein sources for you.
- Consume fats that are good for you
Fat, like fibre and protein, helps to keep blood sugar levels stable. Unsaturated fats, in particular, have been associated with reduced insulin resistance.Simply avoid refined fats, such as trans fats, and processed vegetable oils, such as maize, soybean, and safflower oils, which can cause inflammation.Nuts, olive oil, ghee, coconut oil, avocado, and fatty seafood like salmon are all good sources of good fats to include in your diet.
- Alter your carbohydrate intake
Lowering your overall carbohydrate intake can help you maintain a healthy blood sugar level, but you don't have to eliminate them entirely (carbohydrates are still a vital source of energy for your body).Replace refined carbs like bread, white pasta, and sugar with fibre-rich, whole-food sources like whole grains, sweet potatoes, and fruit, which offer a variety of vitamins, minerals, and antioxidants that are beneficial to your health.
- Your meals should be well-balanced
Each meal should include some protein, fibre, and healthy fat to help control blood sugar and appetite.Each of these nutrients helps to manage blood sugar on its own, but when combined, they're even more effective.A fantastic kale salad with avocado and a protein of choice is one of our favourites.
- Eat more substantial meals earlier in the day
The deadliest enemy of your blood sugar is a large, late-night meal.Because our systems become more insulin resistant as the day progresses, a meal eaten in the evening will result in a higher blood sugar increase than one eaten in the morning.As a result, many nutritionists recommend front-loading your meals, which means eating larger meals earlier in the day and a smaller dinner at least three hours before night.
- Get more sleep and experience less stress
Both sleep loss and stress can boost blood sugar levels by increasing the stress hormone cortisol.Aim for seven to nine hours of sleep per night, and incorporate stress-relieving activities like exercise, meditation, or yoga into your routine.According to one study, nursing students who practised meditation and yoga after meals had lower blood sugar increases.
- Make sure you drink plenty of water
Water aids the kidneys in flushing out excess blood sugar through the urine.People who drank more water had a lower risk of getting hyperglycemia, according to one study (high blood sugar).
- Exercise on a regular basis
Because your muscles require blood glucose for fuel, when you execute that strength training regimen, you're assisting in the movement of blood sugar from the bloodstream into the muscles, where it is then burned.This will help you maintain a healthy blood sugar level and improve insulin sensitivity over time (i.e., how well your cells are able to absorb glucose from the blood and use it for energy).Because intense activity might temporarily elevate blood sugar, if you have trouble controlling your blood sugar, it's best to start slowly (think walking, jogging, or yoga) and work your way up.
- Taking a shot of apple cider vinegar is a good idea
Although swigging apple cider vinegar before a meal may not sound pleasant, it may help keep your blood sugar in check.According to several studies, drinking ACV lowered post-meal blood sugar levels in healthy people by almost half.The assumption is that acetic acid, a component of vinegar, hinders the bloodstream's conversion of carbs to sugar.Mix a spoonful or two in a glass of water instead of drinking it straight it will burn!
- Add a pinch of cinnamon
Cinnamon's blood sugar-stabilizing properties have received varied reviews, and it may not be a miracle spice.However, if you add it to an already healthy diet, it can have a minor advantage, especially if you consume a lot of it (more than just a teaspoon).Cinnamon may improve healthy blood sugar levels by enhancing insulin sensitivity or making insulin more efficient at transporting glucose into cells, according to research.Sprinkle it on top of porridge or add it to low-sugar smoothies (just be sure to opt for Ceylon cinnamon if you use it regularly). Plus, it's scrumptious!
- Magnesium-rich meals should be consumed
Magnesium appears to be especially important for keeping blood sugar levels in check and boosting insulin sensitivity.Magnesium has a part in more than 300 metabolic activities in the body, so eating plenty of magnesium-rich foods like spinach and Swiss chard, pumpkin seeds, almonds, black beans, dark chocolate, and avocado is a good idea in general.While you're at it, eat some chromium-rich foods like broccoli, barley, and oats.The combined effects of chromium and magnesium were found to be more beneficial than each mineral alone in one investigation.To support appropriate levels, you can also take a magnesium supplement.
- Take a probiotic supplement
Probiotics are a well-known supplement for improving intestinal health, but they can also help with blood sugar control.Fasting blood sugar and hemoglobin A1C levels (a measure for measuring longer-term blood sugar levels) were found to be lower in persons who followed the heart-healthy DASH diet and also drank probiotics, according to one small study.Add healthy, probiotic-rich foods to your diets, such as kefir, plain yogurt, sauerkraut, kimchi, or even a little low-sugar kombucha, in addition to taking a quality probiotic supplement.Eat plenty of prebiotic foods like fibre-rich leafy greens and vegetables to help probiotic bacteria grow.
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