Diabetes and Cholesterol: Two biggest enemies

Diabetes and cholesterol are the biggest problems in modern society. Many people who have high blood sugar also have high cholesterol levels. Here are some steps discussed in this article.

SYMPTOMS

High cholesterol or hypercholesterolemia is the presence of excess cholesterol in the bloodstream limiting blood flow and increasing heart attack risk or heart stroke. The typical warning signs of high cholesterol are nausea, numbness, fatigue, high blood pressure, shortness, chest pain, or angina.

People who have type 1 diabetes may also have nausea, vomiting, or stomach pains. Type 1 diabetes symptoms can develop in just a few weeks or months and can be severe. Type 1 diabetes usually starts when you’re a child, teen, or young adult but can happen at any age. Type 2 diabetes symptoms often take several years to develop. Some people don’t notice any symptoms at all. Type 2 diabetes usually starts when you’re an adult though more children and teens are developing it. Because symptoms are hard to spot, it’s important to know the risk factors for type 2 diabetes. Make sure to visit your doctor if you have any of them. When you have high blood sugar, your body actively looks to eliminate it because your body exerts so much glucose in your food which leads to increased feelings of hunger.

DIET

You should choose high-fiber foods like oatmeal and oat bran, fish, and other foods loaded with omega-3 fatty acids, nuts like walnuts and almonds, and olive oil, to help lower cholesterol. You should fill about half your plate with fruits and vegetables. The other half should be a mix of whole grains and lean protein. Low-fat dairy products are also recommended like milk, yogurt, and cheese. Fruits such as apples, bananas, oranges, pears, prunes, and legumes such as kidney beans, lentils, chickpeas, black-eyed peas, and lima beans are beneficial for lower cholesterol. Leafy green vegetables are rich in nutrients like vitamin C requirements. Chin seeds contain high amounts of fiber, which may help lower your weight. They also help maintain blood glucose levels. Yogurt may promote healthy blood sugar levels, reduce risk factors for heart disease, and help weight management.

EXERCISE

Walking raises your good cholesterol and lowers your bad cholesterol. A brisk 30-minute walk three times per week is enough to raise your “good” cholesterol (HDL) and lower your bad (LDL) by a few points. This amount of exercise, even without weight loss is shown to improve your cholesterol level. Regular exercise can lower cholesterol reducing the risk of adverse health outcomes. Good physical activity options include running, cycling, resistance training, swimming, yoga, and team sports such as basketball, football, and soccer are beneficial for lower cholesterol and diabetic patients. Aerobic exercise can lower blood sugar and helps your body use insulin better. It also helps maintain blood flow to the feet helping to reduce the chance of foot problems. Climbing stairs can be a healthy and easy way to burn calories and get your heart being working faster, especially if you have type 2 diabetes. Going up and down stairs for 3 minutes about an hour or two after a meal is a good way to burn off blood sugar. You can do it anywhere there’s a staircase, like when you need a break from work.

EFFECTS OF DIABETES AND HIGH CHOLESTEROL ON THE HUMAN BODY

Having diabetes significantly increases the risk of heart disease. Having high blood glucose levels for a long period damages blood vessels, especially the arteries as well as the nerves that control the heart. It also increases triglyceride and LDL cholesterol levels. LDL cholesterol more commonly known as bad cholesterol clogs blood vessels and makes the arteries inelastic and increases the risk of cardiovascular disease. A long-term complication of diabetes makes your blood sugar higher than normal. After many years, too much sugar in the blood can cause problems in your body. It can harm your eyes, kidneys, nerves, skin, heart, and blood vessels you could have eye problems. Some women with diabetes may have irregular periods and may have problems getting pregnant. Diabetes increases the risk of bone diseases, including osteoporosis.

PREVENTION FOR DIABETES AND CHOLESTEROL

Exercise regularly may increase insulin sensitivity, which may in turn help prevent diabetes. Modest weight loss may significantly reduce your risk of diabetes, particularly if you have excess abdominal weight. Eat smaller meals and reduce your portion size. In the 80s and 90s, the whole concept of an “all-you-can-eat” meal become hugely popular. However, large meals that can’t be digested quickly and used for nutrients and energy will get stored as fat. To reduce your chances of putting on extra pounds, stay away from large portions. Opt instead for small or medium size meals. Stop eating as soon as you’re full.

Variety is the spice of life, so try different exercises to stay motivated, challenge other muscle groups, reduce the risk of overuse injuries, and enjoy your physical activities. Laughter is like a medicine: It increases HDL. Need to add some comic relief to your life? Check out silly pet videos online, sign up for a joke-a-day email, or watch funny movies. Added sugar and refined carbs from ultra-processed food can reduce your cholesterol ratio by decreasing good cholesterol levels in the blood.