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Prevention is the Best Medicine

Take simple steps to reduce your chance of developing type 2 diabetes.

1. Determine Your Healthy Weight and Get There

Studies have found that 90 percent of all people newly diagnosed type 2 diabetes are overweight.

  • Follow the American Diabetes Association’s dietary recommendations. They are:
  • Eat a total of five servings of fruits and vegetables every day.
  • Aim for at least six daily servings of unrefined starches like whole-grain bread, brown rice, cereal and starchy vegetables (i.e. peas, potatoes and dried beans and lentils).
  • Limit your fat intake to 30 percent of the calorie you consume.
  • Eat sugar, sweets and desserts in moderation.

2. Get Moving

A sedentary lifestyle is the second-biggest factor in developing type 2 diabetes. Committing to a regular 30-mintue exercise program five days a week can:

  • Increase your metabolism and muscle mass, allowing you to burn extra calories and naturally increase you glucose uptake, which lowers blood glucose levels
  • Improve the body’s response to insulin
  • Boost your ability to loss weight effectively and keep it off
  • Lower cholesterol and reduce blood pressure
  • Improve circulation
  • Reduce you risk of heart disease and stroke – the leading cause of death for diabetics

3. Know Your Family History

A visit to a physician can help you determine hereditary factors that could put you at high risk for developing type 2 diabetes.

4. Listen to Your Doctor

If you physician recommends a blood test to determine your chance of developing diabetes, roll up your sleeve.

Categories: Heart Beats

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