Diabetes is a global epidemic. Not all cases of diabetes can be prevented, but many can. The epidemic of type 2 diabetes - adult onset - is closely related to a sedentary lifestyle. Here are some ideas to help you avoid diabetes:
Family history
Think about your family history. Are your parents diabetic? What about your siblings? Understand your family's risk of diabetes. If there is a family history, you are more likely to develop diabetes even if you're in great shape. If you have a family history of diabetes, staying in good physical shape should be a top priority.
Assess your health
Talk to your doctor about your risk of diabetes based on your current blood sugar levels, your weight and your level of activity. More than 1 in 4 Americans is considered "pre-diabetic." If you're one of them, take the news to heart and focus on your health.
Exercise
At least three times each week and you need to get at least twenty minutes of exercise that makes you sweat and raises your heart rate. A brisk walk may be enough for you today; over time, you may need to tackle something more vigorous.
Walk
In addition to your scheduled exercise, choose to walk your walkable trips. If the bank, grocery store, post office or other errand is within a comfortable walking distance, opt for that. If you take it slow and easy, you'll burn a lot more calories walking than if you drive in the car.
Play
Find a hobby or activity that involves moving your body. Learn to dance, hike, play racquetball, take up tennis, or shoot hoops with your kids. Whatever you do, find something you love that gets you moving.
Sugar
Reducing the frequency and the amount of sweets you consume can help reduce the pressure on your metabolism and may extend your healthy years. Reducing sweets is an easy way to cut calories and lose weight.
Fats
Fats are an essential part of your diet; healthy fats come from fish and nuts. You'll want to reduce your fat consumption from other sources. Avoid adding fats to your meals; skip butter, margarine, cream cheese, sour cream and mayonnaise.
Desserts
Most desserts are a deadly combination of sugar and fat. Most people can't live without an occasional dessert, but you'll find you can live with making dessert something in which you indulge once or twice each week rather than something you do after every meal.
Protein
By adding lean protein to your diet, you can accomplish two goals. First, as protein is metabolized more slowly, it tends to leave you satisfied longer than carbohydrates or fats which are metabolized quickly. Second, protein isn't converted into sugar in the blood like carbohydrates so it won't put any stress on the parts of your metabolism that tend to flame out, giving you diabetes.
Weight
Seek a healthy weight. Calculate your BMI or body mass index and make sure you score below the obese range. Although, you are at risk any time your weight is above normal, the risk of diabetes is greater if your BMI score puts you in the obese range.
