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.
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Source: http://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639?pg=2
