Strategies for Better Health & Reducing Your Risk of Diabetes

strategies for better health and reducing risk of diabetes

Who doesn’t need to be in better shape these days.
With hectic schedules, stressed levels peaking and fast food around every corner, we are just asking for poor health and a plethora of diseases.

Whether you are just looking for ways to get healthier or looking for healthier ways to live with diabetes, check out the following tips:

MAXIMIZE MUSCLE .
Looking as mean and lean as a bodybuilder isn’t the only way to get healthier and cut your risk of diabetes . Boosting your muscle mass by just 10% can aid in reducing your insulin resistance, according to researchers from UCLA. Muscle cells burn energy and for every 10% increase in skeletal muscle researchers found up to a 12% decrease in insulin resistance and prediabetes. As long as your exercise routine converts fat to muscle, even if it doesn’t budge the needle on the scale, you’re still benefiting your health.

LOWER BLOOD SUGAR NATURALLY.
Cinnamon is a great way to lower your blood sugar naturally. According to research at the University of California, Davis and the USDA’s Western Regional Research Center, cinnamon significantly decreased the blood sugar of participants with type 2 diabetes or prediabetes. Results were comparable for those who took the cinnamon in capsule form or liquid extract. Consume on a regular basis for greatest benefits.

BYE, BYE BACON.
You may want to bid adieu to bacon. Three separate studies have linked processed red meat to higher risks of insulin resistance and type 2 diabetes, says An Pan, Ph.D., Harvard University. There is no exact number of safe servings so it’s better to err on the side of caution and keep intake to a minimum or cut these foods out completely. Dr. Pan advises to replace red meat with healthy protein sources like unprocessed fish, poultry, and plant-based foods whenever possible.

DRIVE-THRU DANGERS.
As if there weren’t enough reasons already to avoid burgers and fries, a recent Australian study discovered that eating fast foods just twice a week is linked to higher glucose levels and insulin resistance. Prevention’s Outsmart Diabetes Guide writes that over the course of 15 years, participants who ate fast food just twice a week gained an additional 10lbs and experienced a two-fold increase in insulin resistance. Typically, these foods are high in calories, saturated fats, sugar and salt – all things you don’t want in excess – and low in what you do want – nutrients.

GO NUTS.
“Nuts are rich in healthy fats, vegetable protein, fiber, minerals, polyphenols and other bioactive compounds,” states Cyril Kendall, Ph.D at University of Toronto. Plus, Kendall also states that the added magnesium helps maintain balanced insulin and glucose levels. Next time you find yourself reaching for your favorite carbohydrate indulgence, opt for a handful of almonds, peanuts or pistachios instead.

And if you’re looking for a diet program to help keep you on track with your new healthy strategies and diabetes prevention, Calla Slimspa’s Medical Weight Loss Program can help you do just that!

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partial content from Prevention Guide Outsmart Diabetes. “Nine Stick to Them Strategies for Better Health,” by Stephanie Kuo and Joy Manning.