Diabetes
is a disease that effects many Americans today. Most of us know the risk
factors, like a family history or being overweight. But according to the
Mayo Clinic, even if you have risk factors there are some easy things you can
do that will reduce your chances of developing the disease.
1. Get Active!
Not
only will being more physically active help you to lose weight, but it lowers
your blood sugar and boosts your sensitivity to insulin.
2. Get Fiber!
Fiber will help
improve your ability to control your blood sugar and lowers your risk for heart
disease. You also get the added benefit of feeling fuller, faster, which
can help you control your weight. Try adding in fiber rich foods to your diet
like beans, nuts, seeds, whole grains, apples, and other fruits and veggies.
3. Eat Whole Grains!
Research hasn't fully
concluded why whole grains can help blood sugar levels, but there is evidence
that a diet with filled with whole grains can do just that. The Mayo
Clinic recommends that you make at least half of the grains that you eat whole
grains. Look for them in foods like breads, pasta, and cereals.
4. Drop a Few Pounds!
There is a very
strong link to weight and type-2 diabetes and other chronic conditions.
So a healthy weight is the cornerstone to improving your health. Research
has shown that even losing less than 10% of your starting body weight can
reduce your chances of diabetes by 60%.
5. Drop the Fads, Add Healthy Choices!
There are a lot of
fad diets out there that claim to help you lose weight quick. While the
initial results may be what you expect, the long-term outcome generally isn't
as long lasting as just making modest changes to your lifestyle. Beyond
that, fad diets often limit various food groups that will make you deficient in
essential nutrients and vitamins. Instead, eat a balanced diet with
smaller portions.
6. Get Check-Ups!
If you are older than
45 you should be getting regular checks by your medical doctor for blood sugar
levels. If you are overweight you should get checked at a younger
age. A simple blood glucose screening can help you know your risks and
help you to jump start lifestyle changes that will lead to a healthier life. For
more information, visit our website
www.oxborochiro.com
