We're all familiar with the alarming statistics concerning the explosive rate of Diabetes diagnosis in the American population. Most of us are also familiar with the devastating toll Diabetes takes on one's health and quality of life. Once diagnosed, the disease is tricky to manage and in most cases irreversible. The good news is that Diabetes management and prevention is not particularly complicated to understand or implement. It's never too late to make minor lifestyle changes to reduce your risk---it's easy for seniors, as well.
Implement these 8 EASY changes and you will likely remain Diabetes-Free for life:
Lose a few Pounds---According to the NDIC, losing weight is the best way to lower your diabetes risk. Overweight individuals who lose around 20 lbs. cut their risk by about one third.
Deal with Sleep Problems---Getting a quality night's sleep is a must in the fight against Diabetes. Poor sleep is strongly linked to insulin resistance. Consult your physician for recommendations if you suffer from insomnia or excessive daytime fatigue for more than 1 month.
Get Moving---Do not have an "all or nothing" mentality when it comes to exercise. Studies indicate that 150 minutes of exercise per week can delay or prevent Diabetes. Start with 15 minutes of moderate walking per day. You can do it!
Drink your Coffee---Is there anyone that can't handle this task? Studies indicate that drinking coffee (not decaffeinated) has a protective effect against the onset of Diabetes. Coffee consumption is linked to increased plasma levels of the protective hormone called SHBG.
Get your D---Research indicates that healthy vitamin D levels are important to diabetes prevention. Vitamin D is found in foods like eggs and fortified milk. Ask your physician to check your levels and supplement as needed.
Spice up your life---Here's another easy one...cinnamon has been shown to reduce blood sugar levels. Cinnamon offers 3 defensive measures against elevated blood sugar; it slows the emptying of the stomach after eating, improves the effectiveness of the body's insulin and has anti-oxidant properties.
Stop snacking---Be conscious of ALL food intake including small snacks and "nibbles" of food. Each single bite of food has on average around 25 calories. Just 25 extra calories per day equates to 40 extra pounds weight gain over 20 years.
Get familiar with fiber---It's not exciting but adding fiber to your diet isn't painful either. Soluble fiber helps control Diabetes symptoms and also fills up your stomach, preventing the tendency to overeat. The average person should consume approximately 25 to 35 grams of fiber per day.
Take charge of your health and commit to making some small changes today in exchange for a Diabetes-Free life tomorrow.
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