Diabetes is on the rise in the United States and the numbers are staggering. In 2009, there were a reported 26 million Americans afflicted with Diabetes and, if the trend continues, that number could reach 37 million in just three more years.
Obesity is the most prevalent cause of adult onset diabetes and, not surprisingly, obesity is also on the rise. If you have a history of diabetes in your family or if you have noticed the numbers on the scale slowly climbing, it’s imperative that you change your lifestyle immediately! Here are five things you can do to lower your risk for developing diabetes:
1.Control Your Weight
Let’s face it: most of us weren’t born to be supermodels! Stop worrying about what the charts say that you should weigh and aim for an easily sustained number instead. If the charts say that you should weight 125 and you can more easily maintain a weight of 135, make 135 your goal. Even a seven percent decrease in weight has been proven to help prevent the disease. The yo-yo effect of an unrealistic weight goal can cause more damage to your body than being a few pounds over your ideal weight!
You don’t have to run a marathon or turn into a gym rat to reduce your risk of developing diabetes. Just 30 minutes of brisk exercise five days a week can help improve your sensitivity to insulin and prevent diabetes. Great forms of aerobic exercise include walking, jogging, cycling, swimming and even following an exercise “game” on your Wii or Xbox. The important thing is not what you do, but that you do it!
3.Reduce Your Carbs
Feeding your body sugar is just asking for trouble! Eating a healthy, well-balanced diet can significantly reduce your risk of diabetes and can help you lose weight at the same time! Instead of cutting carbs altogether, talk to your doctor about a healthy intake of carbohydrates. Every person is an individual and requirements can vary. Your physician can help you structure a diet plan that is specifically tailored for your body.
4.Test Your Glucose
If you are in a high-risk category for developing diabetes, consider testing your glucose at home. By keeping a daily journal of your blood glucose levels, you may be able to determine proper ways of eating and exercising. Tracking the way that your body responds to meals can help to prevent the progression of the disease, particularly if you have been diagnosed with an impaired glucose tolerance.
5.Get Regular Screenings
If you are obese or at high risk for developing diabetes, an annual fasting blood glucose test can alert you to any progressions towards the disease. If your blood glucose levels continue to rise over time, even if they remain in the normal range, it is a strong indicator that you are on the path to developing diabetes.
Diabetes is one of the fastest growing diseases in the nation. As we become more overweight, so does our chance for developing this frustrating disease. By following the five steps above, you can help to prevent diabetes from becoming an issue. If you’ve already been diagnosed with the disease, the five steps above can help you gain control over the illness and lead a healthier, happier life.
Tanya Lidke lives and writes in Baltimore, MD. She writes for www.healthtestingcenters.com where you can find more information on www.healthtestingcenters.comhealth insurance.
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