According to the American Diabetes Association, about 210,000 Americans under age 20 are Estimated to have diabetes.

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In our cities, universities, and neighborhoods, young Americans are faced with a wide variety of delicious foods to choose from. One may decide to have a Belgium waffle for breakfast, or a double cheese burger for lunch, or even a steak with a baked potato for dinner. Now this list of meals may sound like a great day of eating to anyone who appreciates tasty food. However, these foods are filled with large amounts of carbohydrates, or foods that your body uses to produce energy, that may weaken one’s immune system and spread too much amounts of sugar. One gets type-2 diabetes when their blood stream is filled with an overload of sugar and a person’s insulin, a hormone that regulates glucose in the blood, can no longer break down the sugar in the blood. If sugar is not broken down, then sugar can enter the heart and cause arteries to be clotted and eventually, a person can suffer a heart attack. Another side effect of too much sugar is weight gain or obesity. Being overweight can lead to complications in lifestyle such as not being able to do the activities one is used to such as riding a bike or running. With the threat of type-2 diabetes lurking in our lifestyles, young Americans can easily prevent the spread of this disease by making a few adjustments to their lifestyles.

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A. Moderation In Diet

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Poor diets around the globe are the leading cause of deaths, even more than smoking. All the foods that were listed in the intro can still be consumed by all who enjoy it. However, young Americans may sometimes consume way too much of it. Many can believe that since they are young, their bodies will digest the foods faster than those who are older. However, this is a bad habit because as one gets older, metabolism, or the conversion of food to energy, becomes slower. Therefore, if young Americans are consuming these high carbohydrate foods in rapid amount and frequency, then it will be extremely difficult to adjust one’s lifestyle. One way to reduce a person’s carbohydrate intake is to count how many there are in their meals. You can always look at nutrition facts on the back of groceries or even at restaurants that label carbohydrates on their menus. According to the Dietary Guidelines for Americans, the recommended amount of calories is 225 to 325 grams a day if you are consuming 2,000 calories per day.

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B. Exercise

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Swim is an aerobic exercise that also strengthens the lungs. Exercise can greatly lower one’s blood sugar levels if one commits to at least an hour a day. The best exercises one can do are aerobic exercises, or exercises that can be done in low or high intensity such as running, swimming, walking, jumping, or cycling. Also, sports such as football, baseball, basketball, or soccer can make for fun and competitive aerobic exercises. One important way to enjoy the process of exercise is to do it with a partner or a large group of people who are committed to staying physically in shape and active. On top of breaking a sweat and having a fun time competing, exercise is known to greatly reduce stress, which is linked to changes in blood sugar levels.

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C. Early Warning Signs of Diabetes

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Consistently feeling fatigue or tired, is one of the first signs of diabetes. Schedule an appointment with your doctor if believe you have been feeling this symptom.

 

If you have experienced any of these early warning signs, it not guaranteed that you have diabetes. However, it is recommended that you go see your doctor to confirm your diagnosis:

• Consistent feeling of shakiness or fatigue without excessive work

• Blurred vision

• Skin Infections that don’t heal

• Feeling erratic and not able to stay in one place

• Profuse sweating and need to urinate often

• Experiencing a seizure or constant feeling of nausea

 

Adjusting one’s lifestyle may be difficult to accomplish, but doing so will only benefit young Americans and prevent type-2 diabetes. Paying the price of having moderation in your diet and exercising consistently can prevent one from paying the price of doctor’s visits, hospital bills, medications, and complications in one’s health. Stepping up to prevent this disease does not have to be alone. Find a friend who is motivated to take on this lifestyle and keep you focused on bettering your health. If you fear that you may be too late and you may already have the disease, you must not panic. Diabetes can go into remission if one manages to follow a healthy and moderate diet as well as exercising regularly. If you don’t have it, start making these good habits now that you are young and your health is not out of control.

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Article by Jimmy Montoya