Diabetes is called the lifestyle disease for
a good reason. Your risk of getting the
blood sugar disorder is reduced dramatically if you follow a healthy diet,
exercise and control your blood pressure, weight and cholesterol. What else can you do? The latest research may
surprise you.
Eat Breakfast Every Day
Eating something within two or three hours of
rising every day reduces your risk of getting the disease. The consistency of eating a daily breakfast
helps control appetite and caloric intake for the rest of the day which helps
prevent weight gain. Do opt for healthy
good choices when possible. Among your
best options: peaches, plums and nectarines.
These stone fruits have bioactive compounds that can help prevent
obesity-related diabetes and heart disease.
Increase Your Zzz’s
Sleeping less than six hours a night is
associated with a 60 percent higher rate of diabetes. Why?
One theory is that when you’re sleep-deprived, appetite-regulating
hormones go a bit haywire. Lack of sleep
causes spikes in the hormone cortisol which raises insulin levels an causes
blood sugar imbalances. If you’re
already diabetic, getting treated for your sleep apnea could help control your
blood glucose levels. After meals,
people with severe sleep apnea had blood glucose levels almost twice as high as
did those without the condition.
Swap Out Bologna for Broccoli
Those who eat the most fruit and veggies each
week have a lower risk of developing diabetes than those who eat the
least. A diet that regularly includes
processed meats has been linked to a higher diabetes risk. The reason is eating lots of cured meats
(hotdogs, breakfast sausages and luncheon meats) is linked to greater weight
gain and a higher obesity rate. A better
option would be a Mediterranean-style diet with lots of fruits, veggies and
legumes.
Throw Away Your Cigarettes
Not worth discussing – smoking cigarettes has
no redeeming qualities. Just quit
already!!!
Get Moving
Regular aerobic exercise helps prevent
diabetes in multiple ways: it keeps you
trim, helps control your cholesterol and blood pressure and regulates insulin
production. Walking is the easiest way
to get started. In addition, weight
training is associated with significantly reducing the risk of diabetes.
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