hi 2011.

hi. it's been a while. my first entry for this year. i reckon i shouldn't stop writing. i have always loved writing. but what happened? i dunno.

...

DIABETES IS CURABLE AND REVERSIBLE!

The Journal of Applied Physiology, dated December 15th, 2005 by American Physiology Society reported that "50% of patients with Type 2 Diabetes are no longer clinically defined as diabetic just by exercising and looking after their nutrition, strictly."

This report was written by Christian Roberts of University of California, Los Angeles.

Ok. Now THAT is a hell of a news! YES, diabetes is curable. It's just too bad that many of our doctors are not aware of this fact. Okay, I'm not even a medical student but I love to read about these things and also, listen to what the health professionals say about this. Geeky. Or nerdy? doesn't matter.

Well, here's the thing. I have written bits and pieces of things about diabetes. If I were to put them together in just one entry, then it's going to be super loooooonnngggggg...so you peeps can just pick which entry you'd like to read most, or you can read them all. Your call.

What is Diabetes Mellitus?

Malaysians and Diabetes.

When you are diabetic..

Symptoms of Diabetes

How to Manage and Prevent Diabetes

What to eat and what not!

I hope this will help you a little. Happy reading!

What TO eat and what NOT!

Okay, this post is dedicated to those with diabetes problem. But if you're not diabetic, it's a good nutrition plan for prevention.

Before we go further, let me explain to you WHY nutrition is very essential to curb diabetes mellitus.

According to Circulation (Vol. 106, pp.2530-2532), with strict diet and rigorous exercises, one can overcome their Diabetes problem.

What kind of nutrition/diet recommended?

Pick food with high fibre, whole grains, leafy vegetables, and plenty of fruits.

What kind of exercise needed?

45 - 60 minutes a day walking on treadmill.

This means, you MUST eat right and exercise. The journal also reported that this routine will decrease the blood pressure and decrease oxidative stress (that creates free radicals which consequently can cause cancer in the long run) as well. By eating and exercising right too, we can increase the nitric oxide in our body that will keep our heart pumping healthily and smoothen our blood circulation. When you exercise, you build muscles. Muscles help to improve insulin sensitivity.

Well, enough with the health jargons. I know, I know. I feel like my head's exploding with these jargons too, I wonder how doctors get their "Dr." GOSH!

So here's a note when looking after your diet (to prevent or cure Diabetes Mellitus), choose:

• low calorie, low glycemic index and low glycemic load
• plenty non-starchy vegetables (leafy ones)
• plenty of fruits
• adequate vitamins, minerals, antioxidants and immune boosters, and modulator to improve immune system
• adequate fibre, enzymes, co-enzymes and probiotics (friendly bacteria)
• special sugar regulating nutrients and phytonutrients

Just a few more notes IF you are diabetic:

• Discipline yourself.

• Abdomen fats screte a group of hormones called adipokines which impair glucose tolerant.

• Don't even think of smoking cigarettes!

• Diabetes can cause damage from head to toe..so take care starting from this moment!!!

• If your diet is not perfect, you might want to consider taking supplement.

• If your diet is perfect, good on ya!

Oh yes, click here for Dr. Udo's food pyramid! I hope this helps to motivate you to keep fighting diabetes! All the best.

How to MANAGE and PREVENT Diabetes

PREVENTION

Look after your nutrition.

Exercise at least 3 times a week, 30-60mins at a time.

Try to get the ideal weight (BMI <23,>

Avoid central obesity (WHR <1.0/0.9,>

• waist line divide by hip line i.e. you have a figure of 36-24-36, your WHR is 24/36=0.67

• WHR = waist-hip ratio

• if you can't get WHR 0.67, anything less than 0.9 should do the trick.

Monitor your blood cholesterol and glucose and insulin level.

PREVENTION for PRE-DIABETIC

Exercise 30mins/day, 5 times a week moderately

Try to reduce weight by 5-10%

If possible, try to lose weight by 58%

[source, Persatuan Diabetes Malaysia]

Symptoms of Diabetes.

Let the picture do the talking, alright? =)

When you are diabetic...

You age faster. How come? Cells need sugar to do their job but they are not absorbing sugar due to insulin deficiency.

You are prone to get other risky diseases. The high glucose that remains in blood, clogging blood streams -- can cause cardiovascular disease i.e. heart disease, stroke, accelerated dementia (senile or senang cerita, cepat nyanyuk!)

You'll probably get eye disease -- can cause blindness.

You'll have kidney problems.

Leg amputation (neuropathy).

...and worse (for men), erectile dysfunction.

You love yourself and you really want to take care of your well-being, so act fast!

How? Stay tuned..

Malaysians and Diabetes

NOW

10% of Malaysians above 30 are diabetic and 15% of this 10% are above 40.

PREVIOUS YEARS Statistics

1986 = 6%

1996 = 8%

2000 = 11%

2006 = 15%

OH MY! Look at the percentage! Will it ever decrease? By 1% at least? Scary, huh?

Let's look at the "prediction" of the stats in between 2000-2025.....

170%

Do you guys think we can escape the percentage if we don't do something about it??

No wonder the Ministry of Health is so concerned about this and they even came up with loads and loads of commercials to create awareness about sugar intake among us Malaysians!

Wake up people! Here are the causes:

• Unhealthy Diet
• Obesity
• Lack of Physical Activity

Teenagers and youngsters are at risk too! So don't take this matter for-granted.