Causes of Diabetes-Related Issues
Diabetes commonly occurs when the body either doesn't produce enough insulin, or the cells don't respond. Some symptoms include excessive thirst, frequent urination, blurred vision, fatigue, slow-healing cuts and wounds, and weight gain. Studies have found that diabetes can be hereditary. If you have a parent or sibling with diabetes, your risk of developing the disorder is higher than someone without a family history of diabetes.
Poor diet choices, lack of exercise, and obesity are all leading causes of type 2 diabetes. Eating too many sugary foods and refined carbohydrates increases your risk for diabetes-related issues. Certain medications such as steroids may increase a person's risk of developing diabetes or worsen existing issues.
Foods to Eat for Diabetes Relief
For example, if you’re dealing with fatigue, try incorporating more protein-rich foods into your diet, such as lean meats, beans, or tofu. If headaches are a problem, drink plenty of water and eat foods high in magnesium, such as dark leafy greens, nuts, and seeds. And if you’re struggling with foot problems like neuropathy or poor circulation, aim for foods that are high in antioxidants and anti-inflammatory nutrients, such as berries, fatty fish, and tomatoes.
Tips for Making Healthy Eating Choices
1. Choose foods that are high in fiber and low in sugar.
Fiber helps slow down the absorption of sugar into the bloodstream, which can help keep blood sugar levels under control. Foods high in fiber include vegetables, fruits, whole grains, and beans.
2. Avoid or limit foods that are high in saturated fat and cholesterol.
Saturated fat and cholesterol can raise your risk for heart disease and stroke. Foods high in saturated fat include red meat, full-fat dairy products, and processed meats.
3. Eat more fish.
Fish is a good source of protein and omega-3 fatty acids, which can help reduce inflammation. Inflammation is a common problem for people with diabetes because it can lead to complications such as heart disease and stroke. Aim to eat two servings of fish per week.
4. Make sure to get enough vitamins and minerals.
People with diabetes are at risk for deficiency in certain vitamins and minerals, including vitamin D, calcium, and magnesium. A healthy diet should include foods that are rich in these nutrients, such as leafy green vegetables, salmon, fortified milk or orange juice, and nuts.
Recipes
1. For fatigue: Try a smoothie made with spinach, banana, and almond milk. The spinach provides iron to help fight fatigue, while the banana and almond milk give you a boost of energy.
2. For nerve pain: Make a cup of herbal tea using chamomile, ginger, and lavender. Chamomile has anti-inflammatory properties that can help reduce nerve pain, while ginger can help soothe the nerves. Lavender has also been shown to be helpful in reducing nerve pain.
3. For dry skin: Cook up a batch of oatmeal with flaxseed oil and honey. The oatmeal will hydrate your skin, while the flaxseed oil and honey provide essential fatty acids and antioxidants to nourish your skin.
4. For headaches: Sip on some tomato juice mixed with apple cider vinegar and cayenne pepper. The vinegar helps to balance pH levels in the body, which can help relieve headaches. Cayenne pepper also has pain-relieving properties.
Food can be an incredibly useful tool for managing and relieving common diabetes-caused issues. Whether it's using fresh fruits and vegetables to provide nutrients, lean proteins to help maintain blood sugar levels, or complex carbs to help keep energy levels steady, there are a variety of ways you can use food as part of your diabetes management plan. With the right diet and lifestyle choices in place, it is possible to enjoy good health and manage diabetes-related symptoms.
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