How to Prevent Type 2 Diabetes? | With Diabetic Socks

How to Prevent Type 2 Diabetes? | With Diabetic Socks

Diabetes is a common disease. According to the World Health Organization, Approximately 422 million people worldwide have diabetes, and 1.5 million deaths per year are directly attributable to diabetes. The number of cases and prevalence of diabetes is steadily increasing. 

Whether you are currently diabetic or not, I suggest you watch this article backward. This is because diabetics are not set in stone, it is related to various factors such as lifestyle habits, weight, and obesity. This article will tell you what are the types and symptoms of diabetes. How to prevent diabetes through glycemic index and diabetic socks.

Diabetic Socks

What Is Diabetes Definition?

Diabetes is a chronic disease characterized by abnormally high levels of sugar (glucose) in the blood.

Normally, the body breaks down most of the food consumed into glucose, which then enters the bloodstream. Elevated blood sugar levels prompt the pancreas to release insulin, which promotes the entry of glucose into cells for energy.

In diabetes, high blood glucose levels are due to the inability of glucose to enter the cells as a result of insufficient insulin production or inadequate cellular response to insulin. Diabetes occurs when the body is unable to effectively use or produce enough insulin (an important hormone that regulates blood sugar levels).

Over time, diabetes can cause serious damage to the heart, blood vessels, eyes, kidneys, and nervous system. It is estimated that worldwide healthcare spending on diabetes is about $760 billion per year.

What Are The Types Of Diabetes?

The best way to prevent diabetes is to understand it and develop a plan to deal with it. Below you will find three common types of diabetes:

  • Type 1 diabetes: Type 1 diabetes accounts for 5 to 10 percent of diabetes cases and is the most common type in patients under 20 years of age. Patients usually need insulin injections to control their blood sugar.
  • Type 2 diabetes: This is the most common type of diabetes, accounting for about 90-95% of all cases. It usually occurs in adults and develops when the body's cells do not use insulin properly or the pancreas does not make enough insulin. Factors such as genetics, lifestyle, and diet can contribute to type 2 diabetes. Symptoms may include being very thirsty, urinating frequently, feeling very tired, and having blurred vision. The good news is that type 2 diabetes can often be prevented by making healthy lifestyle changes, such as eating well and staying active.
  • Gestational Diabetes: This type of diabetes occurs during pregnancy because the body is unable to make enough insulin or utilize it effectively, similar to type 2 diabetes. About 2-10% of pregnant women develop gestational diabetes, which is usually detected by a blood glucose test between 24 and 28 weeks of pregnancy. Some women with gestational diabetes may develop type 2 diabetes later in life.

How to Prevent Type 2 Diabetes? | With The Glycemic Index

To understand how to prevent diabetes through the Glycemic Index, we need to first understand what the Glycemic Index is all about.

What Does the Glycemic Index mean?

The Glycemic Index (GI) categorizes carbohydrates from 0 to 100 based on how much they affect blood sugar levels. Foods with a high GI are digested quickly and blood glucose levels rise rapidly, while foods with a low GI are digested slowly and blood glucose levels rise gradually.

Glycemic load (GL) measures the effect of a food on blood glucose and is calculated by multiplying the GI by the carbohydrate content in grams and dividing it by 100. For example, pasta has a GI of 43 and a carbohydrate content of 44 grams, resulting in a GL of 18.92, which is considered to have a moderate effect on blood glucose.

The GI maximizes foods that help people with diabetes reduce blood sugar fluctuations, plan well-balanced meals, and reduce chronic disease risk by promoting a diet of foods that steadily release glucose. A low GI diet also improves insulin sensitivity, further supporting glycemic management.

6 Tips to Prevent Diabetes

Prevention of type 2 diabetes is primarily through lifestyle improvements. Using the Glycemic Index (GI) to guide food choices is a practical approach. Below is a step-by-step guide and some tips on how to use the Glycemic Index to prevent type 2 diabetes:

Step 1: Understanding the Glycemic Index

  • Glycemic index basics: Understand that foods with a high Glycemic Index (70 and above) increase blood glucose levels quickly, while foods with a low Glycemic Index (55 and below) have a slower, more gradual effect on blood glucose.
  • Determine the GI value: Familiarize yourself with the GI values of common foods.

Step 2: Choose Low GI Foods

  • Fruits and vegetables: Choose non-starchy vegetables and fruits with a low GI, such as berries, apples, pears, oranges, and leafy greens.
  • Whole grains: Replace refined grains with lower GI whole grains such as oats, barley, quinoa, and whole wheat bread.
  • Legumes: Include beans, lentils, and chickpeas in your diet because they have a lower GI and provide fiber.

Step 3: Balance your diet

  • Combine foods: Eat high-GI foods with low-GI foods to balance your diet and lower your overall GI. e.g. if you eat white rice (high GI), combine it with veggies and lean meat.
  • Healthy fats: Consume healthy fats from nuts, seeds, avocados, and olive oil, which do not directly affect blood sugar levels but help increase satiety.

Step 4: Portion Control

  • Keep portion sizes in check: for high GI foods, make sure you follow the recommended serving sizes to the letter. For example, if a serving of white rice is recommended to be ½ cup (about 100 grams), make sure you don't exceed this amount.
  • Consistent carbohydrate Intake: Keep carbohydrate intake consistent from meal to meal.

Step 5: Monitor Your Diet

  • Track your meals: Keep a food diary to monitor what you eat and how it affects your blood sugar levels.
  • Get regular checkups: If you are at high risk of diabetes, check your blood sugar levels regularly.

Step 6: Lifestyle Integration

  • Physical activity: Combine a low GI diet with regular physical activity.
  • Stress management: Stress affects blood sugar levels, incorporate stress reduction techniques such as meditation, yoga, or deep breathing exercises into your daily life.

Other tips:

  • Hydrate: Drink plenty of water throughout the day to help control hunger and maintain overall health.
  • Avoid sugary drinks: Choose water, herbal teas, or sugar-free beverages over sugary sodas or juices.

Taking these steps and incorporating them into a healthy lifestyle can greatly reduce your risk of developing type 2 diabetes. Remember, the key to effectively utilizing GIs is not just choosing a single low-GI food, but creating a balanced, nutritious diet that supports overall health.

How to Prevent Type 2 Diabetes? | With Diabetic Socks

diabetic-socks

In patients with diabetes, excess sugar in the blood affects circulation and wears down the lining of the nerves, especially in the feet, where blood travels farthest.

The primary purpose of diabetic socks is to protect the feet and reduce the risk of foot-related complications, not to directly prevent type 2 diabetes. Here are some specific steps and suggestions on how to effectively use diabetic socks:

  • Choose the right socks: Choose socks made of materials that wick away moisture to keep your feet dry, such as wool, bamboo, or special synthetic fibers.
  • Non-binding socks, such as non-binding socks, prevent socks from constricting and improve circulation. Good blood circulation helps prevent complications such as neuropathy and skin ulcers.
  • Padding and cushioning: Choose socks with extra padding or cushioning in areas that are prone to pressure, such as the soles and Padded Socks. This feature helps prevent injuries from prolonged standing or walking, which can be especially dangerous if the foot is less sensitive.
  • Seamless or flat seam designs: Choose socks with seamless or flat seams to minimize irritation and friction, which can lead to blisters and ulcers.
  • Examine your feet regularly: Take advantage of daily sock changes to check your feet daily for signs of cuts, blisters, redness, or swelling.
  • Proper fit: Socks should not be too tight or too loose. Poorly fitting socks can restrict blood flow or cause them to curl, creating pressure points.
  • Talk to your healthcare provider: If you have special needs or existing foot health problems, talk to your healthcare provider who can recommend the best diabetic socks for you. They may also recommend specialized diabetic shoes if the condition is severe.

Plusock also has other types of socks such as deep compression socks. If you need socks you can come to our website and browse ah!

Related reading: what are diabetic socks and their types

Other Ways to Prevent Type 2 Diabetes

  • Get regular physical activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, or 75 minutes of vigorous exercises, such as running each week.
  • Eat a balanced diet: Eat plenty of foods that help control your weight and blood sugar levels. Focus on whole grains, fruits, vegetables, lean meats, and heart-healthy fats. Reduce your intake of foods high in sugar and fat.
  • Regular medical checkups: Regular medical checkups can detect pre-diabetes.
  • Control stress: Chronic stress affects blood sugar levels and leads to insulin resistance. Yoga, meditation, and mindfulness are effective in controlling stress.
  • Drinking alcohol in moderation: Excessive alcohol consumption can lead to weight gain and elevated blood sugar.

Conclusion

Taking these steps can go a long way toward controlling diabetes and preventing foot complications, promoting overall health and well-being. Remember, however, that diabetic socks are part of a wider diabetes management program that includes diet, exercise, regular medical check-ups, and taking your medication correctly.

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