GUIDELINES FOR DIABETICS
Today is World Diabetes Day, and although according to the Diabetes Association of Jamaica, more than 17 per cent of the Jamaican population of 2.5 million suffer from the incurable but manageable condition, many are still not aware of the simple lifestyle changes that can deliver significant benefits.
Diabetes Mellitus, or sugar imbalance, is a disorder that prevents the pancreas from producing and excreting insulin. Insulin is the hormone needed for the proper metabolization of sugar; without insulin, sugar cannot be removed from the blood. When a person has diabetes, the amount of sugar (glucose) in the blood is too high, which causes difficulty in converting food to energy.
There are two types of Diabetes.
TYPE 1: Insulin dependent mellitus, or juvenile-onset Diabetes. This type is mostly common in younger people, and occurs when the pancreas cannot produce insulin. Type 1 diabetes is controlled by insulin injections and diets. Symptoms include: fatigue, weight loss, muscle weakness, constant hunger, nausea, vomiting, severe hypoglycemia, confusion, dizziness, sweating, trembling and fainting spells.
TYPE 2: Adult onset, or non-insulin dependent mellitus. This type is mostly found in adults who are older, overweight and/or obese. Type 2 diabetes can be controlled by diet and lifestyle changes. Poor eating habits, food sensitivities, and/or food allergies and excessive sugar consumption contribute towards this. Symptoms include: intense thirst, frequent need to urinate, constant fatigue, itchy skin, blurred vision, skin infections and wounds that heal poorly, low resistance to illness, tingling in hands and feet, impotence and headache.
Since most Jamaican diabetics are Type 2, here are some suggestions on lifestyle changes tahat will make diabetes easier manage:
ADOPT LIFE STYLE CHANGES…
. Develop regular sleeping and eating habits.
. Develop regular exercise patterns, daily walks and stretches.
. Practice deep breathing exercises.
. Control stress: develop relaxation times daily eg, meditation
. Do not eat and drink at the same time
. Chew food until it is watery in the mouth before swallowing.
. Contact your Doctor or Nutritionist for further information about controlling your blood sugar.
AVOID… All sugars, refined and processed foods, simple sugars and starches, over ripe or too sweet fruits, sweet baked items, caffeine, sodas and soft drinks, alcoholic beverages, canned foods, fried foods, white flour, white rice, and pasta, salts, fats, and artificial sweeteners.
HAVE… Six to eight glasses of water daily. Drink fresh raw vegetable juice throughout the day. Diet should be high in complex carbohydrates, and fiber, and low in fat. Complex carbohydrate and fiber ensure slow release of sugar into the bloodstream. Have foods that are low on the glycemic index (the rate at which sugar enters the blood stream. Some of these foods are: oatmeal, whole grains, apple, apple juice, barley, pears, grapes, peaches, plums, cherries, grapefruit, fructose, soy beans, lentils, lima beans, raw peanuts, kidney beans, black eye peas, chick peas etc.
EAT… small frequent meals from complex carbohydrates, fresh fruits (not the very sweet variety), raw and cooked watery vegetables, starchy vegetables, legumes peas and beans. Watercress and small amounts of horseradish have a healing effect on the pancreas. Legume peas, and beans, have lots of water-soluble fiber. Eat apples with the skin. Add nutritional yeast to salads vegetable juices and cereals, as it contains the mineral chromium, which improves insulin efficiency, and lowers blood sugar levels.
Use lots of onion and garlic in cooking. Have less fruit juices and more fresh raw vegetable juices or green drinks. Try this juice: blend 2 carrots, 1/2 cup alfalfa sprouts, 1 beet, 1 piece of dandelion, 1 bunch parsley or watercress, 1 stalk callaloo, 1 cucumber, or 1 stalk celery, or pak-choy, add one teaspoon nutritional yeast. Mix in a juice extractor or blender. Drink throughout the day.
HELPFUL SUPPLEMENTS ARE…
B complex Vitamins; which stimulate insulin secretion; Vitamin C; Evening primrose oil, Flax seed oil; Chromium; Vitamin A and E; Magnesium; Selenium; Zinc and Co-enzyme Q10. Eating a wholesome balanced diet will contain these minerals and vitamins.
Joy Smith is a Registered Holistic Nutritionist who does diet consultations, natural cooking lessons, and formulates natural recipies. She is also currently preparing a recipe calendar and cook book for people who want to eat healthy. Send questions and/or comments to naturalessentials@yahoo.com or call 978-2166.
