Avoid Diabetes – It’s Healthy Eating and Lifestyle!
Study after study shows the key to preventing diabetes is all about healthy eating and lifestyle; in fact, there are 5 critical steps to maintaining a diabetes-free life.
Across the U.S., type 2 diabetes is on the rise – but that doesn’t mean you’re doomed to get it. In fact, making some lifestyle changes today could prevent diabetes down the road. To reduce your risk take-up these healthy habits:
- The health benefits are substantial. Besides helping you prevent diabetes, quitting smoking (even at an older age) can add years to your life. This is the lifestyle change in healthy eating and lifestyle that is most important. It’s critically important to take steps to quit.
- Find something you enjoy doing. That way you’ll be more likely to do it and reap the diabetes-preventing benefits. The combination of healthy eating and lifestyle changes are powerful together.
- If you don’t enjoy exercising in a gym, you could try walking outside, dancing, swimming, yoga, or even playing with your grandkids. Aim for 30 minutes of physical activity most days of the week.
Watch Your Weight
- It can be challenging to drop extra pounds, but reaching a healthy weight can substantially reduce your risk for diabetes. Studies have found that abdominal fat is more closely associated with diabetes than fat that accumulates in other places.
- Men should aim for a waist circumference of less than 40” and women should try to keep their waistlines under 35”.
Visit Your Doctor Regularly
- See your primary care physician at least once a year – or more frequently if you have a chronic condition, such as high blood pressure. That way, your physician can monitor your health and detect issues early, when they’re easiest to treat.
Eat Healthy – Try these recommendations
- Get great breakfast recipes – high protein and lower carbohydrates and eat breakfast every morning.
- Eat more dietary fiber – Fiber is found in fruits, vegetables, whole grains, beans, and peas. Aim for 20-35 grams of fiber daily.
- Add polyunsaturated fat to your diet – Polyunsaturated fat (one of the “good fats”) can be found in canola and soybean oil, walnuts, flaxseed, and some fish (like salmon or trout).
- Cut out trans fat – Trans fat is found in many processed foods, such as prepackaged crackers, cookies, and pies.
- Minimize saturated fat – It’s found in meat and dairy products, such as beef, lamb, butter, and cheese. Instead, eat lean protein sources like chicken or pork loin, and choose low-fat versions of dairy products like milk and yogurt.
- Eat low-glycemic carbohydrates. Examples include whole wheat bread, barley, kidney beans, lentils, and most fruit.
Eating healthy and lifestyle changes are the keys to avoiding type-2 diabetes. The fact that it is significantly on the rise does not mean you have to be a victim. In summary, every morning eat from a great recipes list, exercise, stop smoking, watch your weight, and see your doctor on a regular basis.