If you don’t want to become a diabetic, now is the time to take preventive action through lifestyle changes. The changes are relatively easy, compared to rigid lifestyle diabetes care requires, and by making these changes now, you may never become a diabetic, even if you have a family history of the disease. Make these lifestyle changes and significantly reduce the risk of becoming a diabetic in the future.
Obesity is a major risk factor for diabetes. The more fatty tissue a person has the more difficult it is for the body to make and use insulin properly. That can lead to an abundance of glucose which builds up in the blood, causing high blood sugar. Every pound you lose lowers your diabetes risk and improves overall health.
Take a Walk
A 20 minute walk every day helps you lose weight, lowers blood sugar and boosts insulin sensitivity. Simply taking a walk will lower diabetes risk. Increasing muscle mass also lowers the risk of diabetes, so add resistant training (hand held weights) to your walking routine a few times per week.
Eat More Fiber
That’s right, eat more. Rarely are we told to eat more, as long as it’s fiber, it will lower diabetes risk and aid in weight loss. Fiber improves blood sugar levels and keeps you feeling fuller longer so you eat less. Foods that are high in fiber include fruits, vegetables, beans, nuts and seeds. Foods made from whole grains and whole wheat like certain cereal, breads and pastas, are high in fiber.
Eat less snack foods, fatty meats and fried foods. Choose fresh fruits to eat as snacks, and choose skinless chicken and lean cuts of beef and bake or broil meats instead of frying them.
Reduce Alcohol Consumption
Excessive drinking causes chronic inflammation of the pancreas, which impairs the gland’s ability to secrete insulin and will eventually lead to diabetes. If eliminating alcohol from your diet altogether is not an option, limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.
Smoking increases the risk of diabetes by nearly double compared to non-smoker‘s risk. Lower diabetes risk ( and risk of several types of cancer) by quitting smoking. Give one of the over-the-counter stop smoking aids a try or talk to your doctor about a prescription for smoking cessation drugs likes Chantix.