In the context of the World Week on the Awareness of Diabetes, the World Health Organization (WHO) calls for the prevention, treatment and care of diabetes. which represents a total of 1.5 million deaths worldwide in 2012, according to the latest report issued by the entity.
Even recent calculations reveal that in the countries of Latin America and the Caribbean, the highest prevalence rates of diabetes correspond to Belize (12.4%) and Mexico (10.7%). Managua, Guatemala and Bogota maintain rates of around 8% to 10%. The United States gains about 9.3%, basically reaching 16% on the Mexican-American border.
To counteract the progression of this disease, the health authorities and various clubs insisted that the two ways of controlling and improving the quality of life are physical activity and proper nutrition. The National Centers for Disease Prevention and Control (CENAPRECE) is a diet based on cereals, vegetables, fruits and pulses, with reduced quantities of food of animal origin. In the same way, it is advisable to avoid, for example, unhealthy fats, such as saturated fats and trans fats, present in processed products such as biscuits, salty snacks, cakes or potatoes. Instead, she suggests choosing fruit instead of sweets, as well as white meats such as turkey, chicken without skin or fish, because they have less fatty acids and cholesterol than red meat.
Concerning carbohydrates, authorities, including the World Health Organization, insist on the importance of reducing the consumption of refined and added sugars as they dramatically increase blood glucose levels. However, for those who prefer sweet tastes, they are foods and drinks sweetened with low or non-calorie sweeteners, as they do not affect glycemic indexes and help control weight, one of the risk factors for diabetics. In addition, they are absolutely safe for people of all ages.
Also, experts emphasize the need for aerobic exercise and weight training. For the first case, they are moderate intensity exercises for 30 minutes, five days a week. This type of practice helps the body to better utilize insulin, strengthens the heart, reduces blood glucose and blood pressure, and cholesterol. For its part, weight training strengthens the muscles and bones and makes the body more sensitive to insulin. It is recommended that this activity takes place between two and three days a week.
Through these recommendations, it is intended that those with diabetes have a better quality of life and reduce the chances of suffering complications that, if not treated, can lead to premature death. Adequate nutrition and physical exercise are, in short, the key to treating this disease and maintaining good health.