How to Prevent Diabetes with Diet and Exercise

How to Prevent Diabetes with Diet and Exercise
Type 2 diabetes (also known as adult onset diabetes) has reached epidemic proportions in American. According to the U.S. Department of Health and Human Services, nearly 28 million people in the U.S. suffer from diabetes – either diagnosed or undiagnosed.

That’s one out of every 12 people in the country. Another 79 million adults have pre-diabetes.

And it’s not just aging baby boomers at risk. Diabetes is now affecting a disturbing number of teenagers and young adults too, which was considered impossible just twenty years ago.

Diabetes Epidemic Around the World

Because of worldwide changes in eating habits and physical activity, type 2 diabetes is now becoming epidemic all over the world. So everyone needs to take steps to prevent diabetes.

Although it’s listed as the seventh leading cause of death, diabetes is also a major cause of death from both heart disease and stroke – the number one and number four killers. So the death toll for diabetes is actually much high than the seventh leading cause of death.

Every year diabetes kills more people than breast cancer and prostate cancer combined.

What’s more, type 2 diabetes is the leading cause of adult kidney failure and blindness. And if that’s not enough, diabetes is also the leading cause of non-traumatic lower-limb amputations.

But, what’s the reason for this sudden worldwide epidemic of diabetes? Research scientists and health organizations are absolutely clear that it’s based on personal lifestyle choices!

For example, the typical American diet of hamburgers, French fries, hot dogs and chips, combined with a sedentary couch-potato way of life, results in the ever expanding waistlines that put so many Americans at risk for this severely debilitating and deadly disease.

What can you do to prevent diabetes? A lot! Preventing diabetes is a do-it-yourself job.

By changing your lifestyle habits and eating a healthy diet, exercising on a regular basis and managing your weight, you can keep yourself from becoming a national diabetes statistic.

How to Prevent Diabetes Naturally

Start right now on your diet to prevent diabetes by cutting way back on high saturated fat red meat and dairy foods. Also avoid eating sweet, salty and high fat snacks. Studies have shown that men and women who eat low fiber diets have twice the incidence of diabetes.

A healthy diet includes low-fat protein foods (fish, poultry, low-fat or non-fat dairy products, raw nuts and seeds), 100% whole grain breads, cereals and pastas, plus at least five to nine daily servings of fresh fruits and vegetables. And choose organic whenever possible.

Regular physical activity, such as taking a brisk half hour walk at least five days a week, is more than enough exercise and it’s absolutely necessary to prevent type 2 diabetes.

Research shows that inactive people have four times the risk for diabetes. In fact, inactivity is a better predictor of diabetes than family history, age, obesity or high blood pressure.

Eating right and getting plenty of exercise will also help you take control over your weight.

Recent studies show carrying excess weight has a direct link to diabetes risk. Apparently extra body fat, particularly around the waist, slows down the production of and makes the cells less responsive to insulin, which is the hormone necessary for the control of blood sugar levels.

No matter what your family history, you can still learn how to prevent diabetes. By eating healthy, exercising and managing your weight, you can avoid or even reverse diabetes.

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Note: The information contained on this website is not intended to be prescriptive. Any attempt to diagnose or treat an illness should come under the direction of a physician who is familiar with nutritional therapy.

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