admin - June 12, 2014
Type 2 diabetes is one of the fastest growing diseases in the United States, but it is largely preventable.
Type 2 affects around 90% of the 26 million Americans who have diabetes. So what can you do to prevent it? Prevention comes down to living a healthy lifestyle and doing all of things that you know you should do: keep your blood sugar under control, eat healthy, exercise daily, and monitor your blood pressure and cholesterol levels.
Surprising Tips to Lower Your Type 2 Diabetes Risk
So if you watch what you eat and exercise daily, what else can you do to prevent diabetes? Try some of these surprising tips, shown by research to lower diabetes risk.
Drink Coffee: Go ahead and have a refill. People who increased the amount of coffee they drank each day by more than one cup over a four year period had an 11% lower risk for type 2 diabetes than those who made no changes, according to a study from the Harvard School of Public Health.
Snack on Nuts: Almonds, walnuts and other tree nuts are associated with a lower risk of developing diabetes. Just be careful not to eat too many at a time – keep the quantity to a handful to avoid piling on extra calories.
Pass on Heavy Alcohol: Moderation is still the key. Binge drinking can increase the risk for developing diabetes by disrupting the effects of insulin in the brain.
Walk after Meals: People who sit six to eight hours per day are 19% more likely to develop diabetes, according to the International Journal of Behavioral Nutrition and Physical Activity. So take a quick walk a half hour after eating. Even a 15 minute stroll can help lower post-meal blood sugar levels for three hours.
Start to Lift Weights: Weight lifting and resistance training can keep blood sugar levels lower than aerobic exercise can. Resistance training has multiple health benefits, and is recommended by the American College of Sports Medicine for adults with type 2 diabetes.
Skip the Soda: Drinking just one or two sugary sweet beverages a day can increase your risk for diabetes by 26%, even if you drink diet soda. So instead of reaching for soda, try green tea, seltzer water flavored with unsweetened juice, or opt for just plain water.
Eat Less Meat: Eating a high rate of red meat, especially processed meats, can increase a woman’s risk for developing diabetes. Red meat is a major source of saturated fat, cholesterol and animal protein. Processed meats are far worse with preservatives, additives and chemicals, which raise your risk. Substitute red meat with fish, poultry, low-fat dairy and whole grains to lower your risk.
Add Citrus to you Diet: Oranges and orange juice can actually help individuals manage their diabetes. Grapefruits, lemons and citrus fruits have the ability to slow glucose uptake and inhibit its movement through the intestines and liver.
Type 2 Diabetes Warning Signs
Many people with type 2 diabetes live with the disease for years without realizing that they have it. They only learn after it causes other health complications like heart disease, stroke, nerve damage, kidney disease and eye damage.
It is recommended for anyone over the age of 45 to be screened every three years for type 2 diabetes. For a complete list of warning signs and risk factors visit out diabetes screening page.
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