How to Protect Yourself Against Diabetes

Step-by-Step Guide

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   Step 1: Know the causes of diabetes

   Push back diabetes by sustaining a low carbohydrate diet, and even cure Type 2 by weight loss, diet and exercise; hopefully it is not too late:
   Heredity
   - Genes pass from one generation to another.
   
   If a mother has diabetics then there is 2 to 3% greater chance for her child
   -- but if the father is diabetic, the risk is more than the previous case.
   
   If both parents have diabetes, the child has much higher risk for diabetes.
   
   Age
   - Increasing age is a contributing factor; although this disease may occur at any age, but 80% of cases occur after 49 year years of age.
   
   Age decreases all systems from functioning as well as when younger. , Stress
   - Stresses of physical injury, disease and of emotional disturbance are frequently blamed as contributing causes of the disease:
   High blood pressure
   - Gradual damage by your resting systolic pressure being above 130 mmHg for borderline diabetics or more.
   
   Non diabetic health allows 140 mmHg as normal.
   
   Complications of viral infections
   - Virus can infect, "settle in," and damage the pancreas while, also, confusing the auto immune system into disorder, considering the body as the enemy. , 101cm); Women
   - waist size below 38 inches (approx. 96cm). ,,, Some viral infections may damage the pancreas including mumps, rubella, cytomegalovirus, measles, influenza, encephalitis, polio or Epstein-Barr virus. , ("The food will be there tomorrow!") And, if you're taking insulin and believe, "I have to eat more!" (near bedtime), then:
   Ask your doctor how to adjust your dose of the medications to not need and not eat that "heavier, late-night snack".
   
   A Mayo Clinic article asks and answers, "Are late-night snacks a no-no for people who have diabetes?"
   -- "Yes!"Hungry after dinner
   -- these "free" foods have few, if any, carbohydrates and calories, so "one" of them won't cause weight gain or increased blood sugar.
   
   Choose a "free" food, such as:
   A can of diet soda, A serving of sugar-free gelatin, Five baby carrots, Two saltine crackers, One vanilla wafer, Four almonds (or similar nuts), One piece of gum or small hard candy...
   
   Give your body the free snack, so that your nerves, liver and the digestive system has time to finish work, and to rest and for general recovery, from the sugar that would be produced by "overeating"
   
   causing overwork of your digestion while asleep; so sugar is less elevated in the blood, and to stop fats or sugars being processed all night in the liver (allows in-digestion to clear, as well), etc. , If you must get up and go on limited sleep, do not automatically eat a full breakfast meal when you have not had enough fasting time (including sleep), but again eat a free food snack to carry you until about 10 to 12 hours or so since last evenings dinner (supper)
   -- letting your body continue to use the sugar already in your blood, instead
   -- "Caution: snack as needed for preventing diabetic hypoglycemia" following your doctors instructions.
   
   A healthy, fasting time is important, if it works for your level of diabetes.
   
   For difficulty going back to sleep, try: deep breathing (counting the seconds for each slow breath to occupy your mind)
   -- or use sleep aids.
   
   So, if you need help to sleep after a short interrupted sleep, then consider the following in some combination: (1) Taking calcium, magnesium and vitamin D3 in one tablet, plus B-vitamins, omega3 or omega3-6-9 which can all work for improved relaxation! (2) Eating a "small serving of low caloric salad or protein food"
   
   such as plain turkey or chicken, or almonds, walnuts, pecans, sunflower, pumpkin seeds, pistachios, red peanuts with skins-on (those seeds and all nuts have essential oils, too!).
   
   Protein originally causes less elevation of blood sugar, but the protein can gradually change to sugar as required. (3) Taking (a) valerian, a relaxant herb that reduces aches and pains, and (b) melatonin, a hormone, that regulates sleep or other herbs that you may use for sleep.
   
   If you wake up too soon, drink water and only consider taking another dose of sleep aids, if four hours have passed since you last took them. (4) Using a PM pain reliever, or the antihistamine that causes drowsiness that does not raise high blood pressure (HBP), as little as $4 for 100 (as Equate brand 'Chlortabs'): it is chlorpheniramine maleate
   -- also, as 'Chlortrimeton' and 'Corcidin-HBP'. (Do not use any sugary liquid antihistamine, cold med or PM pain reliever "syrup".)
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   Step 2: then make choices to reduce likelihood of ever developing it.

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   Step 3: Put off the causes that you "cannot" prevent

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   Step 4: instead of aggravating them -- making proper

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   Step 5: healthy choices.

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   Step 6: Prevent the causes you "can" control: Obesity - Most sedentary life diseases are caused by obesity

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   Step 7: including diabetes and high blood pressure over the years.

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   Step 8: Conquer obesity

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   Step 9: attaining a BMI (Body Mass Index) in normal range (your weight related to your height)

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    Step 10: maintaining that and: Men - waist size below 40 inches (approx.

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    Step 11: Eat the healthy diabetes foods: follow the healthy food triangle or pyramid: Less - sugar

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    Step 12: fats and alcohol

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    Step 13: Moderate – milk

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    Step 14: meat and other proteins

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    Step 15: More – whole foods: vegetables

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    Step 16: whole grains and complex starchy foods.

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    Step 17: Become physically active combining diabetes exercises

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    Step 18: first making slight changes

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    Step 19: and then progressing in vigor with your daily activities: Climb: take stairs

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    Step 20: not resting in the elevator or escalator (lift); Walk: leaving your vehicle parked

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    Step 21: walking short distances; Play and work: develop vigor with your child

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    Step 22: do gardening

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    Step 23: clean your vehicle or house

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    Step 24: play sports; Exercise: walk

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    Step 25: walk the dog

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    Step 26: participate in aerobics

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    Step 27: lifting weights or doing resistance training (including machines).

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    Step 28: Take great care when ill to avoid complications: Type 1 Diabetes may be caused by complications of viruses and auto immune disorders when our defenses attack our own body.

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    Step 29: Ask your doctor about stopping non-essential nutrients 2 or 3 hours before your sleep-time

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    Step 30: drinking only water.

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    Step 31: Consider sleeping on an almost empty stomach without any sleep aids (naturally)

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    Step 32: unless and until you awaken without enough sleep!

Detailed Guide

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