Did you know that 25% of Americans are at risk for developing type 2 diabetes? It’s true. About 24 million people in America have type 2 diabetes, and the number is expected to double over the next 20 years.
Type 2 diabetes is an incurable disease in which the body no longer creates enough insulin, a naturally-occurring hormone in the body that regulates blood sugar. Insulin changes food to the energy that the body uses to function. Without it, sugar stays in the system and causes a variety of problems, including Alzheimer’s disease, stroke, kidney failure, blindness, and possible amputation of the limbs due to poor circulation.
Who is at risk for type 2 diabetes? Women who are overweight and obese seem to be at the highest risk. Also inactive adults over age 45 are at higher risk.
One way to help prevent diabetes is to stay active. Physical activity helps lower blood sugar and boosts sensitivity to insulin. Dread going to the gym? Try a physical activity you enjoy, such as brisk walking in the park, dancing or playing tennis. Try to schedule at least 30 minutes five times a week for optimal diabetes prevention. Do try to get your heart rate up when doing your activity. Also building muscle through moderate strength training or resistance exercises (push-ups, band exercises, dumbbells) helps to absorb blood sugar, keeping levels regulated.
Another way to prevent diabetes is to watch your diet. Choose healthier foods such as whole grains (brown rice, whole grain breads, etc.). These have less natural sugar than refined carbs (white bread, white rice and potatoes). And be sure to choose whole-grain foods that are low in sugar.
Your kitchen cabinets may also already contain ways to help prevent diabetes. Two tablespoons of apple cider vinegar a day lowers blood sugar. It can be sprinkled on salads or vegetables. Studies have shown that 1 gram of cinnamon a day reduces blood sugar. And an 18-year Harvard School of Public Health study has shown that women who drank six cups of coffee or more per day reduced the risk of type 2 diabetes by 30% – although drinking that much caffeine may create other health risks.
Other ways to manage your blood sugar include reducing stress, skipping sugary drinks such as sodas and fruit juices, and getting enough rest. Doctors also recommend that you stop smoking (which has a variety of health benefits). Getting enough vitamin D from the sun is an enjoyable way to help prevent diabetes. If you’re not able to get out in the sun, be sure to get vitamin D from food sources such as low-fat dairy, milk, and fish. Or take a vitamin D supplement.
For more information about ways to prevent diabetes, visit Lifescript.com.
Also visit Lifescript’s new Type 2 Diabetes Health Center for even more diabetes information.
The information contained in this article is provided for informational purposes only and is not, nor is it ever intended to be, a substitute for professional medical advice or professional recommendations, diagnosis, or treatment. Always seek the advice of your physician(s) or other qualified healthcare provider(s).