1 in 5 Filipinos is diabetic or pre-diabetic – you can too

1 in 5 Filipinos is diabetic or pre-diabetic – you can too

MANILA, Philippines – The growing number of diabetes-related deaths in the Philippines could reach dramatic levels. Are you about to be part of this statistic?

In the Philippines, a 2008 article in the Philippine Journal of Internal Medicine found that diabetes was on the rise: 7.2% of the population would suffer from diabetes, which equates to about 6.3 million Filipinos.

In contrast, about 14.2% of the Philippines population is already at risk of prediabetes, hyperglycemia or hyperglycemia.

If you add these numbers, you get a total prevalence of diabetes and pre-diabetes of 21.4%. These statistics are staggering and affect one in five Filipinos.

While genetics play a role in triggering diabetes, your lifestyle is an even greater risk factor. Poor nutrition and a general lack of physical activity can help to contract diabetes later in life.

Hyperglycemia can cause tissue damage and organ damage. If borderline diabetics do not treat the symptoms of hyperglycemia at an early stage, they risk falling into type 2 diabetes.

When symptoms of type 2 diabetes are not treated, they can lead to many complications, including cardiovascular disease, blindness, kidney failure, stroke and limb amputation, for n & rsquo; To name a few.

But you only need simple lifestyle adjustments to prevent the onset of diabetes. Follow the tips below to adopt healthier habits that help fight the disease effectively.

1. Intermittent fasting – effect on insulin

One study showed that a "restricted early diet", a type of intermittent fasting, in which all meals were placed in an eight-hour period at the beginning of the day (from 7 am to 3 pm), could contribute to reduce insulin levels and significantly improve insulin sensitivity.

Let your body burn fat between meals. Avoid snacking or eating at night, all the time.

2. Usual Exercise – Walking at HIIT

In addition to improving your fitness, exercise provides additional health benefits, such as controlling your blood sugar. According to the Yale Diabetes Center, a steadily increasing physical activity reduces blood sugar levels by making the use of insulin in the body more efficient.

But only if you exercise is a habit. If you start out, unrealistic expectations ("I'll run 3 times a week for 6 months!") Will prematurely end your physical aspirations. Follow your pace and move towards a sustainable routine.

To continue challenging yourself, consider adding HIIT (High Intensity Interval Training) to your workout program. HIIT is a broad term for workouts that involve short periods of intense exercise alternating with periods of recovery. One of the main advantages of HIIT is that you can get maximum health benefits in the shortest possible time.

3. The glycemic index – know it, use it

Diabetes prevention requires an effort to make the right food choices. Pre-diabetics should be familiar with fiber and protein from whole grains, plants and seafood; they should also choose unsweetened water, coffee or tea instead of sugar-containing alternatives such as soft drinks or fruit juices.

If you do not know which foods in particular contain the amount of sugar that goes directly into the blood, refer to the Glycemic Index (GI).

The glycemic index classifies carbohydrates in foods according to the speed with which they raise blood sugar. It indicates the rate at which carbohydrates in foods are digested, absorbed and metabolized in the body – telling you if your diet will increase your blood sugar.

4. Think about dietary supplements – follow the natural way!

When you switch to a conscious diet and lifestyle, you can also add herbal dietary supplements that offer various health benefits.

One of those traditional herbal plants known to manage blood sugar is Sinta, or Andrographis paniculata, a grass with 10 times the bitterness of Ampalaya and Serpentina family. As a dietary supplement, Sinta can be part of a diet to combat prediabetes or hyperglycemia. Sinta supplements are usually in the form of capsules and are now available in the main pharmacies in the country.

Follow these tips to help prevent the onset of diabetes – in a natural way!

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