Ready to be more conscious and reduce your risk of developing diabetes?
Diabetes affects 25.8 million people of all ages in the United States. That’s 8.3% of the entire United States population.
It is the leading cause of kidney failure, non-traumatic lower-limb amputations, and new cases of blindness among adults in the U.S. It is a major cause of heart disease and stroke and the 7th leading cause of death in the U.S. according to the National Diabetes Clearinghouse (NDIC) .
But let’s talk about some ways you can reduce your risk of diabetes and not become one of the statistics above.
- Eat More Fiber. Foods high in fiber slow the absorption of glucose into the bloodstream. This helps control blood sugar levels.
- Exercise. Keep your muscles sensitive to insulin – the hormone that helps usher blood sugar into cells through moderate exercise. Fit in fitness by climbing the stairs and taking more breaks to walk around the office. Aim for 30 minutes a day, 5 days a week. You can reduce your risk of developing type 2 diabetes by up to 80% through exercise. You can increase it by 25% by being a couch potato.
- Opt for Good Fats. Reduce your risk of blood sugar problems by eating monosaturated fats like olive oil, flaxseed and avocados.
- Build Muscle. Muscle burns more glucose and calories than fat so make sure to include resistance training into your schedule a few days a week.
- Say Farewell to Anxiety. Stress hormones not only trigger the release of extra blood sugar so you can flee from danger, they also tell your body to store more fat in the abdomen. This then raises your risk for insulin resistance and diabetes.
- Eat More Often. Large meals cause more glucose to enter the bloodstream quickly which taxes your body’s ability to produce sufficient insulin. By eating small meals frequently throughout the day, your body controls your blood sugar levels better.
- Get More Zzz’s. Less sleep equals more insulin resistance. Recent research discovered that people who slept less than 6.5 hours of sleep a night were 40% more resistant – a major risk for developing diabetes.
Protect your life by making small changes in your lifestyle.
partial content from Prevention Guide Outsmart Diabetes. “Is Your Lifestyle Putting You in Danger”