3 Ways to Prevent Diabetes
Diabetes is one of the most prevalent diseases affecting Americans today. Over 29 million people have diabetes, and 90% to 95% of those with diabetes have type 2 diabetes. Type 2 diabetes is usually diagnosed later in life, but it is also easy to prevent with just a few lifestyle changes. Even if you have a family history of diabetes, you don’t have to resign yourself to also having the disease. Incorporate these healthy habits into your daily routine and you can easily prevent diabetes.
Understand Your Diabetes Risk
There are a few groups that are at a higher risk for developing diabetes. If you know your risk factor, then you can make sure that you take the appropriate steps to prevent the onset of diabetes. The major risk factors for diabetes are:
- Weight And Fat Distribution: If you are overweight or carry a lot of extra weight around your abdomen, you are at a higher risk for developing diabetes. Having more fatty tissues increases the risk that your cells will be resistant to insulin that is one of the main causes of type 2 diabetes.
- Family History: If your parents or siblings have diabetes you are more likely to get diabetes as well.
- Ethnicity: Certain ethnic groups are at a higher risk for developing diabetes. African Americans, Mexican Americans, American Indians, Native Hawaiians, Pacific Islanders, and Asian Americans all have a higher rate of diabetes.
- Age: As you get older, your risk for diabetes goes up. Around the age of 40 more people are diagnosed with diabetes.
Clean Up Your Eating Habits
Many Americans are overweight and rely heavily on a processed and junk food diet. By simply cleaning up your diet, you can make a huge impact on your health and significantly lower your risk of contracting diabetes. Focus on eating whole grains, like whole wheat, oats, brown rice, or barley, instead of refined grains that you find in things like white bread, pizza, or pasta. Add more fresh fruits and vegetables to your diet instead of sugary or processed snacks. Eat more lean protein such as chicken or fish and limit the amount of red meat you eat. Finally, try to cut down on the amount of added sugar that you consume as this spikes your blood sugar levels and raises your risk for developing diabetes.
Add More Physical Activity And Reduce Stress
Along with eating better, moving more also is a great way to prevent diabetes. You don’t have to run marathons or be an Olympic weightlifter to get the benefits of more exercise. Simple things, like taking a daily walk or working with resistance bands, will greatly improve your health and lower your risk of diabetes. Also, try to reduce your stress levels because high levels of stress can take a toll on your health. Take a few minutes each day to do yoga, meditate, or any other activity that calms you.
Diabetes is on the rise and prevention is one of the best ways to help bring that number down. All of these steps are things that you can incorporate into your life and lower your risk of diabetes. Along with regular visits with your doctor, by eating better and moving more you can make sure that you stay happy and healthy.