Diabetes, and its precursor, affects more than 100 million Americans. Simply put, that’s one in three Americans. Yet many cases are preventable.
People in their 40’s and 50’s constitute the fastest-growing group in the war of Diabetes.
So, let’s look at 10 things you can do to help preventing or Outsmarting Diabetes:
- Just a little bit of cinnamon: Studies have discovered that people with type 2 diabetes who eat one gram of this spice every day may experience a drop in blood sugar. Try cinnamon on your morning cereal, in your coffee or try dustin on your yogurt.
- It’s all about Greek: Everyone has heard that the staples of a Mediterranean Diet—vegetables, fruit, legumes, whole grains, fish, and red wine—are a good idea anytime. Tip: supplementing that diet with olive oil can reduce your risk for type 2 diabetes by 30%.
- Less Red: It seems that an analysis of the diets of almost 150,000 people found that eating an extra half serving a day of red meat increases the risk of developing type 2 diabetes by 50%. Limit your consumption.
- Food Fixes: These foods eaten daily can help you manage your blood sugar: Beans, Peas, and Lentils…one cup of these legumes can lower your blood sugar levels significantly. Dark Chocolate…contains nutrients called flavonoids, which can both drop insulin levels and limit your cravings for sweet and salty foods. Oatmeal…the magnesium in this helps your body secrete insulin properly.
- Getup, Don’t sit! Just think, an extra 2 hours a day spent watching television increases your risk of developing type 2 diabetes by 14%, according to a published report in the Journal of the American Medical Association. Tip: Exercise while watching, or run around the block during commercials.
- Java here, Java there: Numerous studies show that drinking more than 2 cups of coffee a day is associated with a 25% lower risk of developing type 2 diabetes. The FDA maintains that up to 4 cups of caffeine per day is safe for healthy adults.
- Track and Mind your Meds: If you are presently on medication for diabetes, it’s important to take it as prescribed. Tip: free apps such as Mango Health and Pocket Pharmacist can alert you to possible side effects from other prescription and nonprescription drugs you might be taking. Be aware that many medications can interfere with your blood glucose levels.
- Again with the stress! It seems that stress effects everything…be aware! Chronic worry and stress not only contribute to insulin resistance but can also make it harder for your pancreas to move glucose out of your bloodstream. Tip: techniques proven to help you relax and reduce stress include meditation, tai chi, deep breathing, and biofeedback.
- Pump Iron! It seems that a study in the Archives of Internal Medicine showed that men who lifted weights for at least 2.5 hours every week lowered their risk of diabetes by 34%.
- Squeeze till you drop! Eating citrus such as oranges, grapefruit, and lemons can slow glucose uptake, helping keep your blood sugar levels under control.
As always, check with your Physician before adjusting your healthy living components.
This ends our series on Ways to Stay Healthy. Please let us know your tips and suggestions by joining or adding to our discussion.
As always, I am…the Boomer Explorer.