It’s a well-established fact; diet and exercise are basics in the pursuit of good health. Even more so, when examining preventative measures of type 2 diabetes, diet and exercise are the common denominators. The simple act of eating healthy and exercising on a regular basis improves how you feel physically, mentally, while simultaneously reducing stress and ensuring a good night’s sleep.
Which type of diabetes is preventable?
First; know there are two types of diabetes, type 1 and 2. Unfortunately, type 1 diabetes is common and not preventable. Type 1 affects the body in a negative way by not producing insulin. In contrast type 2, considered an increasingly grave dilemma in the United States, is preventable. In type 2 diabetes insulin is not used proportionately and blood sugar level rise to extreme levels causing ill effects. Furthermore, type 2 diabetes is the most common diabetes in the United States. For this reason, ask your doctor about your next routine checkup if there are any concerns you should be aware of and secondly, take preventive measures.
Certainly, other factors such as genetic and ethnic backgrounds can put one at a higher risk. Years of research have shown higher risks to those closely related to family members with type 2 diabetes. Moreover, ethnic origins have laid claim to a greater possibility of developing this chronic condition. Native Americans have the highest percentage, specifically the Pima Indians at nearly 35% while African Americans and Hispanics rest at around 12%, Asian and Caucasians stay between 7-8%. If your ethnic or genetic background suggest you are at higher risk or you simply want to take preventative measures, the following recommendations will help promote healthy choices everyday.
A few simple rules will help offset high risks you may be facing. Many people feel diet and lifestyle choices are too difficult to adjust. Perhaps there is some joy in relaxing in front of the TV after a long day at work. Furthermore, when coworkers bring in chocolate cookies, are you supposed to pass up every treat that is offered?
These situations are everyday occurrences. In this sense, it is the choice one makes on a regular basis that really matters. A treat every once in awhile is fine. Just like relaxing after work in your comfy chair after a hectic day in the office, in fact, it can be necessary. However, incorporating regular exercise at least daily is key. Circulation and movement reduce glucose levels while improving blood pressure and cholesterol.
Try taking a 20-minute walk after lunch everyday. Get a simple routine, even if it’s around the building you work at. If you are at home, take a break and walk around your neighborhood. Get the routine down. If you have dogs, take them for a walk after work everyday. You and your dogs will love getting out to stretch your legs.
If you are at high risk and want to reduce your weight, joining a gym is another option. An excellent way to get regular exercise is by making it an ordinary element to your lifestyle. Pick a class to join that suits your personality and make it a point to go. Reduction of weight and regular exercise will help you look and feel your best.
Think about what you drink. Drinking alcohol can increase blood pressure and cause weight gain. Additionally, many sodas and energy drinks are prepared with high amounts of sweeteners. Added sugar is an ingredient to avoid at all costs. Overtime sugars will build up in the bloodstream and encourage the development of diabetes.
The simple trick here is to drink in moderation. Choose water, unsweetened teas, and fresh juice. Water being your top priority as it cleanses the body of impurities and hydrates, often reducing unnecessary hunger.
Eat a balanced diet
Avoiding fast food or takeout will encourage you to make your own meals. Eating at home with fresh simple ingredients will cut down your intake of salts and trans fats. This is a simple cost-saving step that will ensure balanced glucose levels by simply choosing healthy foods.
Choose the right habits
Finally, take care of yourself. Choose habits that are proven to enhance health rather than degrade. For example, smoking increases your chances by 50%, so if you are already at high-risk, perhaps it is time to quit smoking. By taking preventive measures now, you are choosing a productive way to live a long and healthy life with the people you love.