How to prevent diabetes:
Diabetes has become an epidemic. Even with a genetic disposition a healthy lifestyle can prevent or prolong its onset.
Genetics:
If diabetes runs in your family you should take extra care. Asking a family member about your family history would be helpful to determine your risk factors.
The average person has a one in nine chance of developing diabetes at some point in their life. If you have one parent or relative who was diagnosed with type 2 diabetes before age fifty you have a one in seven of getting diabetes. And if both your parents have diabetes your chances are 50% you will inherit the disease.
Weight:
About 80% of those diagnosed with type 2 diabetes are overweight. It is a known fact that being overweight affects the pancreas's ability to function properly. Naturally then, losing weight would help the pancreas to be more effective. A target weight loss of 5 to 7% can drastically reduce the risk of developing diabetes.
There are many ways to reduce weight. Every person has their own method, but there are some tips that can help everyone. Here are a few of them. More can be found by talking with your physician.
- 1) It has been found that those who keep a record of their weight loss program do better. (Remember, losing even a small amount of weight will help to prevent diabetes)
- 2) Start to think about how much better you will feel about yourself as you reach your goal.
- 3) Eat less, either by taking smaller portions, or drinking a glass of water 10 minutes to take away your hunger.
- 4) Eat slowly, as it takes about 20 minutes for the stomach to send the full message to your brain.
- 5) You don't have to cut out the foods you like, just reduce the portion size.
- 6) Try to use less butter or oil to cook with, by replacing it with a spray oil or broth.
- 7) Try eating a large salad before dinner, especially when you go out to dinner. And don't be afraid to eat less, and bring home a portion of your meal.
- 8) Make sure to eat breakfast daily. This prevents the body from going into survival mode and storing the energy as fat to burn off later. You also have plenty of vitality to start your day.
- 9) Try to eat only about a 3 oz portion of meats, poultry, or fish, with the balance of your meal being vegetables and salad.
- 10) Try to eat your meals and snacks at the same time every day, as your body gets used to the routine.
- 11) When you go out to eat try to "eat smart", avoid the high calorie and fat dishes. Have a salad and a low calorie meal.
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These are just some of the recommendations that can be found. Remember "you are what you eat". Getting into good eating habits when you are young will follow you throughout your whole life, and the benefits are manifold. Not only can it help prevent diabetes from developing, but it is good for the entire body especially the heart and circulatory system.
Exercise:
Just as important as weight is exercise. Man was meant to be in motion. All through history man has been active. That was how we lived. But today, or since the industrial revolution, people have become less and less active, resulting in a rise in health conditions. To compensate for this we should try to get at least 30 minutes of brisk exercise at least 5 times a week. This can include walking, biking, swimming and other similar activities. This has proven to not only enhance your overall health but it greatly reduces your chances of developing diabetes. You can break the 30 minute workouts into three 10 minute workouts.
There are many ways you can increase your activity level. You can take the stairs when possible, or park a distance from your destination so you get a much needed walk. You can bike or walk after work instead of taking the car. Yoga is popular today as well as joining a gym, or goes swimming a few days a week.
The important thing here is to increase your physical activity to burn off extra glucose in your system and lose weight.
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To sum up, the major risk factors are:
1) Being age 40 or over
2) High blood pressure
3) A family history of diabetes
4) Being overweight, especially around the abdomen
5) High cholesterol, or other fats in the blood
6) Being a member of a high risk ethnic group ( diabetes statistics vary amongst different ethnic groups)
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But remember, don't get depressed if you have risk factors, diabetes can be prevented or prolonged by lifestyle changes.
You can minimize your risk by:
- 1) Achieving your target weight and maintaining it. ( Contact your physician to help you with this)
- 2) Quit smoking , if you smoke
- 3) Become more physically active ( You will feel better )
- 4) Limit the amount of sugar and fat you eat
- 5) Try to maintain a normal blood pressure (blood pressure, blood glucose, and cholesterol all seem to work together )
- 6) Keep your cholesterol at your target level
- 7) And eat properly. Make sure your diet is well balanced, with mainly fruits ,vegetables with a small amount of protein )
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Preventing diabetes can be achieved if you take your life into your own hands and work at becoming healthy, by eliminating bad habits and replacing them with a healthy lifestyle. Talk to your physician to help you to achieve this. I am sure they will be to help you.
