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It has been estimated that 1 in 4 Americans are in the high-risk category for type-2 diabetes, and what’s even worse is that most of them are completely unaware they are even in this category.
A variety of factors affect our chances for diabetes but the major ones are lack of exercise, poor nutrition, and aging (not that you can do much about that one). Luckily, changing our habits in these areas dramatically reduces our risk factor.
Outlined below are 7 easy changes you can make to prevent the onset of type-2 diabetes:
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1. Reduce Your Food Intake
A study conducted at the University of Minnesota charted the health and eating habits of a 9,514 subjects between the ages of 45 and 64 over a 10-year period.
Statistics showed that people consuming two serves of beef patties in hamburgers (red meat) per week had a 26 percent greater chance of suffering from a metabolic syndrome. Eating fried food on a daily basis also bumped the chances up a further 10 to 25 per cent.
Fried foods and burger meat have concentrated levels of trans fats and saturated fats, which have been linked to an increased risk of diabetes.
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2. Stop Overeating At Every Meal
Even when you eat healthy food, if you consistently sneak in a few extra bites, then you are going to start bulging out the waistline.
It’s okay to do it occasionally, but keep a count on how many calories you are consuming.
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3. Get Outside In The Sunlight
Sun exposure causes our bodies to manufacture vitamin D. This is an essential vitamin that plays a big part in ensuring we secrete insulin when needed (insulin sensitivity).
Research completed at Loyola University Chicago suggests that remaining insulin sensitive can delay, or even stop diabetes from ever occurring. It has also shown that the risk of complications is reduced for those who have already been diagnosed.
4. Stay Away From Processed And Red Meats
Eating red meat daily has been linked to the onset of diabetes.
Studies completed at Brigham and Women’s Hospital has discovered that women consuming red meat on a daily basis were 29 per cent more likely to develop diabetes. Women who ate red meat less than once a week had much less chance.
Processed foods such as salami, sausage, nuggets, meat balls, bacon, and ham raised the chances by 43 per cent.
5. Get Enough Sleep
Chances of developing diabetes are increased by a massive 60 percent if less than 6 hours of sleep is achieved on a regular basis, as shown by a study at the Boston Area Community Health Pre-Diabetes study.
Women should aim for at least 7 hours of sleep a night.
To ensure a good night’s sleep, stay away from that afternoon cuppa or energy drink, don’t take work home with you, and turn off the late night TV.
6. Get Active
Sedentary lifestyles are becoming the bane of our existence and coupled with bad diet open us up to all sorts of health risks – especially diabetes.
Strengthening your body greatly reduces your chances, and bolsters your insulin sensitivity. You will reduce your chances even further due to weight loss through actively exercising.
7. Lose Some Weight
Losing weight has been suggested as the single most effective way to reduce your chances of diabetes. The extra weight puts an added burden on the body and makes it less efficient in using insulin to control our blood sugar levels (insulin resistance).
The American Diabetes Association has worked out that losing even 5 to 10 per cent of our excess body weight through healthy eating and light exercise is an excellent strategy for treating pre-diabetes.
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