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| Check Your Blood Sugar Label Regularly |
Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Over time, having too much glucose in your blood can cause health problems. Although diabetes has no cure, you can take steps to manage your diabetes and stay healthy. Common types of diabetes are type-1 and type-2.
Diabetes can cause several other problems like heart disease, stroke, kidney disease, eye problems, dental disease, nerve damage and foot problems.
Check your weight and BMI, if it is above the healthy range then it is good to loose some weight. Losing weight around 7 to 10 percent of your current weight can cut your chances of developing type 2 diabetes in half.
To make your body active, you don't need intense exercise routine. Findings from the Nurses’ Health Study and Health Professionals Follow-up Study suggest that walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30 percent.
In a study researchers looked at the whole grain consumption of more than 160,000 women whose health and dietary habits were followed for up to 18 years. Women who averaged two to three servings of whole grains a day were 30 percent less likely to have developed type 2 diabetes than those who rarely ate whole grains. When the researchers combined these results with those of several other large studies, they found that eating an extra 2 servings of whole grains a day decreased the risk of type 2 diabetes by 21 percent.
Studies also suggests that for every additional 12 ounce serving of sugary beverage that people drank each day, their risk of type 2 diabetes rose 25 percent. Studies also suggest that fruit drinks, fortified fruit drinks, or juices are not the healthy choice that food advertisements often portray them to be.
Water, coffee and tea are also good calorie-free substitutes for sugared beverages (until you mixed sugar in it). And there’s convincing evidence that coffee may help protect against diabetes, emerging research suggests that tea may hold diabetes-prevention benefits as well, but more research is needed.
Trans fats do just the opposite. These bad fats are found in many margarines, packaged baked goods, fried foods in most fast food restaurants, and any product that lists “partially hydrogenated vegetable oil” on the label.
Eating polyunsaturated fats from fish also known as “long chain omega 3” or “marine omega 3” fats does not protect against diabetes, even though there is much evidence that these marine omega 3 fats help prevent heart disease. If you already have diabetes, eating fish can help protect you against a heart attack or dying from heart disease.
In a combined study, researchers looked at data from roughly 440,000 people, about 28,000 of whom developed diabetes during the course of the study. They found that eating just one daily 3-ounce serving of red meat increased the risk of type 2 diabetes by 20 percent. Eating even smaller amounts of processed red meat each day increased diabetes risk by 51 percent.
If you already drink alcohol, the key is to keep your consumption in the moderate range, as higher amounts of alcohol could increase diabetes risk. If you don’t drink alcohol, there’s no need to start you can get the same benefits by losing weight, exercising more, and changing your eating patterns.
You can avoid diabetes by making a few lifestyle changes. The same changes can also lower the chances of developing heart disease and some cancers.
Control Your Weight
Over weight can never be good for your body. It causes many problems for your body. Excess weight is the single most important cause of type 2 diabetes also. It increases the chances of developing type 2 diabetes seven times more. Being overweight or obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight.Check your weight and BMI, if it is above the healthy range then it is good to loose some weight. Losing weight around 7 to 10 percent of your current weight can cut your chances of developing type 2 diabetes in half.
Move Your Body
Your physical inactivity promotes type 2 diabetes. Regular exercise make your muscles work harder and improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells and avoid diabetes.To make your body active, you don't need intense exercise routine. Findings from the Nurses’ Health Study and Health Professionals Follow-up Study suggest that walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30 percent.
Similar study also reported similar diabetes-prevention benefits for brisk walking of more than 5 hours per week. This amount of exercise has a variety of other benefits as well. And even greater cardiovascular and other advantages can be attained by more, and more intense, exercise.
Avoid Television
Do you watch television more often? if yes then it's time to switch off your TV set. Television watching appears to be an especially detrimental form of physical inactivity.
Studies suggests that if you spend 2 or more hours watching TV increases the chances of developing diabetes by 20 percent. It also increases the risk of heart disease, obesity and early death. The more television people watch, the more likely they are to be overweight or obese.
Choose Whole Grains Foods
Choose whole grain food because there is convincing evidence that diets rich in whole grains protect against diabetes, whereas diets rich in refined carbohydrates lead to increased risk. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. This leads to lower, slower increases in blood sugar and insulin, and a lower glycemic index.
In a study researchers looked at the whole grain consumption of more than 160,000 women whose health and dietary habits were followed for up to 18 years. Women who averaged two to three servings of whole grains a day were 30 percent less likely to have developed type 2 diabetes than those who rarely ate whole grains. When the researchers combined these results with those of several other large studies, they found that eating an extra 2 servings of whole grains a day decreased the risk of type 2 diabetes by 21 percent.
Skip The Sugary Drinks
Like refined grains, sugary beverages have a high glycemic load, and drinking more of this sugary stuff is associated with increased risk of diabetes. In the Nurses’ Health Study II, women who drank one or more sugar-sweetened beverages per day had an 83 percent higher risk of type 2 diabetes, compared to women who drank less than one sugar-sweetened beverage per month.Studies also suggests that for every additional 12 ounce serving of sugary beverage that people drank each day, their risk of type 2 diabetes rose 25 percent. Studies also suggest that fruit drinks, fortified fruit drinks, or juices are not the healthy choice that food advertisements often portray them to be.
Water, coffee and tea are also good calorie-free substitutes for sugared beverages (until you mixed sugar in it). And there’s convincing evidence that coffee may help protect against diabetes, emerging research suggests that tea may hold diabetes-prevention benefits as well, but more research is needed.
Choose Good Fats
Choose good and healthy fats in your food. The types of fats in your diet can also affect the development of diabetes. Good fats, such as the polyunsaturated fats found in liquid vegetable oils, nuts, and seeds can help ward off type 2 diabetes.Trans fats do just the opposite. These bad fats are found in many margarines, packaged baked goods, fried foods in most fast food restaurants, and any product that lists “partially hydrogenated vegetable oil” on the label.
Eating polyunsaturated fats from fish also known as “long chain omega 3” or “marine omega 3” fats does not protect against diabetes, even though there is much evidence that these marine omega 3 fats help prevent heart disease. If you already have diabetes, eating fish can help protect you against a heart attack or dying from heart disease.
Limit Red Meat And Avoid Processed Meat
Red meat has higher level of cholesterol. The evidence is growing stronger that eating red meat (beef, pork, lamb) and processed red meat (bacon, hot dogs, deli meats) increases the risk of diabetes, even among people who consume only small amounts.In a combined study, researchers looked at data from roughly 440,000 people, about 28,000 of whom developed diabetes during the course of the study. They found that eating just one daily 3-ounce serving of red meat increased the risk of type 2 diabetes by 20 percent. Eating even smaller amounts of processed red meat each day increased diabetes risk by 51 percent.
Eat Nuts And Low Fat Dairy
Replace red meat food with healthy Nuts. Swapping out red meat or processed red meat for a healthier protein source, such as nuts, low-fat dairy, poultry, or fish, or for whole grains lowered diabetes risk by up to 35 percent. Not surprisingly, the greatest reductions in risk came from ditching processed red meat.Quit Smoking
Smoking never benefits you and gives only health problems. Add type 2 diabetes to the long list of health problems linked with smoking. Smokers are roughly 50 percent more likely to develop diabetes than nonsmokers, and heavy smokers have an even higher risk.Limit Alcohol Intake
If you take alcohol regularly, try to limit it at moderate level. A growing body of evidence links moderate alcohol consumption with reduced risk of heart disease. The same may be true for type 2 diabetes. Moderate amounts of alcohol like up to a drink a day for women, up to two drinks a day for men, increases the efficiency of insulin at getting glucose inside cells. And some studies indicate that moderate alcohol consumption decreases the risk of type 2 diabetes.If you already drink alcohol, the key is to keep your consumption in the moderate range, as higher amounts of alcohol could increase diabetes risk. If you don’t drink alcohol, there’s no need to start you can get the same benefits by losing weight, exercising more, and changing your eating patterns.
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