Jan
18
Early symptoms of type II diabetes
Filed Under Diabetes
Have you got any of these symptoms that signal the onset of type II diabetes?
If you believe that you’re at risk of developing type II diabetes, then consider adding these items to your weekly shop: leafy green vegetables, some avocados, nuts and whole grains. Each of these foods is high in magnesium – a nutrient that, according to the results of a new study, may be a key player in preventing type II diabetes.
You may not be aware of a condition known as Metabolic Syndrome (or MSX) which is a set of symptoms that puts you at high risk of heart disease and type II diabetes. It is estimated from UK research that 1 in 4 people may be affected by this. The main symptoms include excessive abdominal fat, elevated triglyceride levels, low HDL (these are the good guys of the cholesterol world), hypertension and a fasting glucose level that would indicate possible insulin resistance.
Having three or more of these symptoms are all that’s required to diagnose MSX.
Magnesium
In 2005, researchers collected dietary and medical data from more than 11,000 women over the age of 45 who participated in the ongoing Women’s Health Study. Results showed that subjects with the highest magnesium intake had a 27 per cent lower risk of developing Metabolic Syndrome (Diabetes Care, Vol. 28, No. 6, June 2005).
The following year, Northwestern University researchers reported on a study in which dietary and medical records for more than 4,600 healthy subjects were followed for 15 years. As in the earlier study, the highest intake of magnesium was linked with a significantly lower risk of MSX. These results are not entirely surprising. Previous research suggests that magnesium helps heart muscles relax, reduces blood pressure, and helps control homocysteine and C-reactive protein levels.
Can You Lower your risk of diabetes through magnesium supplements alone?
The latest magnesium/diabetes research comes from the Karolinska Institute in Stockholm, Sweden. The Karolinska team reviewed seven large studies similar to the two above – in each study, dietary and medical records were followed over a long period. Four studies tracked diet only, while three studies reviewed dietary habits and supplement intake. The combined studies included more than 286,000 subjects.
Six of the studies found a significant association between high magnesium intake and a reduced risk of type II diabetes. The sources of magnesium – whether from diet or supplements combined with diet – were equally effective. The diabetes risk dropped by 15 per cent for every 100mg increase in magnesium intake (Journal of Internal Medicine, Vol. 262, No. 2, August 2007).
Could you be suffering from a magnesium deficiency?
It is quite easy for women to become magnesium deficient. High stress and menstruation can reduce magnesium levels, while a heavy intake of starches, alcohol, diuretics and some prescription drugs (such as antibiotics) can increase urinary excretion of magnesium. If a blood test shows your magnesium level is low (a normal range is anywhere between 0.66 and 1.23 millimoles per litre), you can help make up this shortfall by taking 500mg of magnesium per day. Magnesium gluconate and chelated magnesium are the preferred supplement forms. As always, talk to your doctor before adding magnesium to your supplement regimen.
Can simple dietary and lifestyle changes can ward off Type-2 diabetes?
In addition to increasing your magnesium intake, you can reduce your chances of getting type II diabetes by cutting down on the amount of refined carbohydrates (present in white bread and pasta) you consume. Instead, eat more high fibre foods and protein, which produce a much lower insulin response. Other foods to consume more of are vegetables, beans and pulses, which release sugar into your bloodstream at a slower rate.
Other factors that contribute to TypeII diabetes include being overweight (80 per cent of diabetics are overweight), a sedentary lifestyle, ageing (over 40’s are more at risk) and a family history of diabetes and smoking. The good news is that simple dietary and lifestyle changes can make a big difference to your likelihood of developing the disease. In a study of over 3,000 people with impaired glucose tolerance, it was found that lifestyle changes (dietary modifications plus regular exercise) was almost twice as effective as the drug metformin, in reversing symptoms (US National Institute of Health – The Diabetes Prevention Programme).
So, make sure you take steps to lose any excess weight. This can be helped by taking regular exercise. It’s not necessary to spend hours down the gym; just 30 minutes of brisk walking or cycling three or four times a week is adequate. Exercise increases the insulin sensitivity of your cells, so less insulin is required to transport glucose into them.
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