Diabetes Week has begun and as one of the world’s biggest lifestyle conditions, it's important that we look at the signs of when blood glucose level is too high.
The International Diabetes Federation claims 463 million people globally are affected by diabetes with that number on the rise to 153 million by 2045.
In Scotland over 276,000 people now have diabetes and a further 45,500 people are estimated to have Type 2 diabetes but do not know it.
According to Diabetes UK, by 2035 more than 480,000 people in Scotland will be living with diabetes.
Diabetes is due to either the pancreas not producing enough insulin, or the cells of the body not responding properly to the insulin produced.
There are two main types of diabetes: type 1 and type 2. Both types of diabetes are chronic diseases that affect the way your body regulates blood sugar.
And there are eight common signs to look out for amongst both types of diabetes 1 and 2 and five things you can do to help control blood sugar levels.
It’s important to take steps to change your diet and lifestyle to both prevent and help with the treatment of diabetes.
Diabetes symptoms
Common symptoms of type 1 and type 2 diabetes include:
1. Extreme hunger
This can kick in as a result of insulin deficiency. This in turn means glucose is stopped from entering the muscles and giving you energy - and your body then feels like it’s hungry.
2. Tiredness and irritability
Tiredness and irritability are also signs that your blood sugars are too high, due to a lack of insulin. A range of high and low blood sugars can mean you develop mood swings.
3. Needing to pee
Another sign to look out for is urinating more often than four to seven times in 24 hours. Your kidneys end up working overtime to rid your body of blood sugars.
4. Feeing thirsty
Being thirstier is also a result of your kidneys not processing your blood sugar properly. Water is used from around your body to get rid of excess blood sugar - hence the thirst.
5. Dry mouth and itchy skin
These can also be caused by dehydration. Look out for everyday dry mouth, cracked lips and dryness due to high blood sugar levels.
6. Blurred vision
This can can also happen from a change of fluid levels in your body.
7. Weight loss
Unexplained weight loss can take place if your glucose levels are not right. When the glucose doesn't arrive in your cells, your body creates energy by burning fat and muscle at a speedy pace.
8. Frequent infections
Being under the weather with frequent infections like gum, skin or vaginal infections. High blood sugar can weaken a person’s immune system defences.
It’s important to have a healthy mix of protein, fibre, potassium, magnesium and a balance of other essential nutrients as well as avoid sugar, trans-fats and high-calorie foods.
Certain herbs and spices like Turmeric as well as healthy eating and exercise can help you to control your blood sugar levels.
Five ways to help control blood sugar levels
1. Keep track of your blood sugar levels
Keep track to see what makes them go up or down.
Choose foods lower in calories, saturated fat, trans fat, sugar, and salt.
These include oats, beans and lentils as well as salmon and other fatty fish. These types pf food can help alongside eggs, nut butters, seeds and seed butters. Blueberries, apples and citrus fruits are good too.
2. Drink water
Drink plenty of water instead of juice or soda to remain hydrated and heavily dilute your fruit juice if you have to have a little variety. Remembering to drink water will help your body to function better alongside good sleep and less stress, so try to be as physically active as possible.
3. Add turmeric to diet
Drink turmeric tea which has antioxidant, anti-inflammatory, anti-viral and anti-bacterial properties to assist overall good health and which can help improve cells producing insulin.
The Indian Journal of Clinical Biochemistry in 2015, documented how participants who replaced metformin, a diabetes medication to lower blood sugar, with turmeric, found there was a notable reduction in blood sugar, inflammation and oxidative stress.
It’s available from VAHDAM® India in Scotland in Holland & Barrett and in Glasgow restaurants like Dhabba and Dakhin.
4. Try ginger
Other herbs like ginger can help too - For example - the presence of gingerols, the major active component of ginger rhizome is said to improve the uptake of glucose into muscle cells without using insulin, and could help in blood sugar management.
5. Control your food portions
Using something like the plate method could hep control food portions. This entails filling half of your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with a grain or starchy food. It will help your body to get some glance rather than go from high to low sugar levels.
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