International Diabetes Day is a day set by the UN and is designed to raise awareness of diabetes, its treatment and prevention.
There are three main forms of diabetes: type 1 diabetes (also known as "insulin-dependent diabetes" and "juvenile diabetes"), type 2 diabetes (also known as "adult-onset diabetes" or "insulin-independent diabetes"), and gestational diabetes.
The cause of diabetes is difficulty in producing or absorbing insulin.
Diabetes has two dangerous conditions: an excess of glucose in the blood (hyperglycemia), which is usually caused by an insufficient amount of insulin in the blood, and a condition of lack of blood glucose (hypoglycemia), which is usually caused by too much insulin in the blood.
International Diabetes Day was first celebrated on November 14, 1991. November 14 was chosen because it was the birthday of Frederick Banting, a Canadian physician and biochemist, who in 1923 won the Nobel Prize in Medicine for insulin extraction. He discovered insulin in 1922 with Charles Herbert Best.
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In honor of International Diabetes Day, get 19 short, good and surprising tips from doctors to deal with the disease and balance blood sugar, which help to live with the disease in a normal life routine:
1. Exercise - Do not settle for aerobic activity such as walking and running, incorporate more exercise into your agenda such as gym, Pilates, design classes.
2. Dietary fiber - Add dietary fiber to every meal that inhibits the absorption of carbohydrates.
3. Eat 5 servings of vegetables a day.
4. Adequate sleep - Sleep of 7 to 9 hours a day is important for balancing sugar.
5. Sitting in front of the computer - Avoid prolonged sitting in front of the computer. Do not sit for more than two hours beyond what is required of you at work.
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6. Herbs and Spices - It has been found that infusions of herbs and spices such as green tea, cinnamon, turmeric, fenugreek, aloe vera and more help balance the sugar level in the body.
7. Breakfast - It is important not to give up breakfast. In the morning the body is sensitive and responds better to insulin and breakfast contributes to the secretion of hormones that are very important for maintaining sugar levels. Breakfast should be the most important meal of the day, compared to other meals.
8. Vegetable fat - A very important ingredient in the menu is the vegetable fat that helps balance blood sugar levels - olive oil, almonds, tahini, avocados, seeds, nuts.
9. Foods to avoid - saturated animal fats such as beef, liver, cream ice cream, fatty cheeses, butter, Puff pastry, processed foods.
10. Protein - Even eating protein is not good to eat a lot. The proteins cause an increase in the level of glucose in the blood because they become sugar. Although the absorption of the sugar that the liver produces from the protein is slower and more controlled, it should not be exaggerated yet, because it is still sugar.
11. Combine carbs with vegetables and healthy fats - If you eat bread, eat it with cucumber or avocado. It is better than bread without anything because then the carbohydrate breaks down more slowly.
12. Wine - A study conducted at Ben-Gurion University led by Prof. Iris Shai found that moderate consumption of wine, especially red wine, improves the health of diabetics.
13. Exercise - Contrary to many people's beliefs, exercise does not always cause sugar to drop. Although it causes the sugar to burn in the muscle quickly and this can cause sugar to fall, in some people the opposite happens, the muscle absorbs the sugar on the one hand, and the body secretes hormones that raise the sugar level on the other. To know what is causing you physical exertion, you should measure your blood sugar level using a continuous measuring device.
14. Maintaining contact with doctors - The supervision of a doctor is necessary in the event of diabetes. Although it is not pleasant to hear the restrictions and instructions, but you must demonstrate maturity and responsibility towards your body and tell the doctor about any problem or weakness.
15. Reduce with simple carbohydrates - give up white bread, pastas, rice, sugar, etc. There is a difference between the effect of simple carbs on people. There are those for whom rice bounces the sugar level, and there are those for whom potatoes do it. A recent study conducted at the Weizmann Institute found that it was possible to assess which foods raised blood sugar in patients by examining their gut bacteria.
16. Exercise time - for children it is recommended to play outside for at least an hour a day, for adults it is recommended to do exercise about an hour a day.
17. Do not overdo the consumption of salt. Salt causes an increase in blood pressure. Consume up to 3 grams of salt a day.
18. Treat depression and anxiety - Studies have found that diabetics are 20-25% more likely to suffer from depression and anxiety than healthy people. A state of mental stress disrupts the sugar levels in the body so treating depression and anxiety is important. You can use complementary medicine treatments to relieve mental stress such as acupuncture, shiatsu, reflexology and more.
19. Non-smoking - Smoking is dangerous for the entire population, but for diabetics who are at higher risk of developing atherosclerosis it is even more dangerous.
November 14 is also Pickle Day