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What Lifestyle Changes Can Help Prevent Diabetes?

Diabetes Prevention: 5 Tips For Taking Control

Diabetes Prevention: 5 Tips For Taking Control

Changing your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider these tips. When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. It's especially important to make diabetes prevention a priority if you're at increased risk of diabetes, such as if you're overweight or you have a family history of the disease. Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds. It's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. Consider the latest diabetes prevention tips from the American Diabetes Association. 1. Get more physical activity There are many benefits to regular physical activity. Exercise can help you: Lose weight Lower your blood sugar Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range Research shows that aerobic exercise and resistance training can help control diabetes. The greatest benefit comes from a fitness program that includes both. 2. Get plenty of fiber It's rough, it's tough — and it may help you: Reduce your risk of diabetes by improving your blood sugar control Lower your risk of heart disease Promote weight loss by helping you feel full Foods high in fiber include fruits, vegetables, beans, whole grains and nuts. 3. Go for whole grains It's not clear why, but whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and cereals. Look Continue reading >>

10 Tips To Help Prevent Type 2 Diabetes

10 Tips To Help Prevent Type 2 Diabetes

You can help reduce your risk of type 2 diabetes by understanding your risk and making changes to your lifestyle. Common risk factors include increased weight, blood pressure, cholesterol and triglyceride (blood fat) levels. Changing the habits of a lifetime isn’t easy, but it’s worth the effort. Here are some tips to help you reduce your risk of type 2 diabetes. Check your risk of diabetes. Take the Life! risk assessment test and learn more about your risk of developing type 2 diabetes. A 12+ score indicates that you are at high risk and may be eligible for the Life! program - a free Victorian lifestyle modification program that helps you reduce your risk of type 2 diabetes and cardiovascular disease, or call 13 RISK (13 7475). Manage your weight. Excess body fat, particularly if stored around the abdomen, can increase the body’s resistance to the hormone insulin. This can lead to type 2 diabetes. Exercise regularly. Moderate physical activity on most days of the week helps manage weight, reduce blood glucose levels and may also improve blood pressure and cholesterol. Eat a balanced, healthy diet. Reduce the amount of fat in your diet, especially saturated and trans fats. Eat more fruit, vegetables and high-fibre foods. Cut back on salt. Limit takeaway and processed foods. ‘Convenience meals’ are usually high in salt, fat and kilojoules. It’s best to cook for yourself using fresh ingredients whenever possible. Limit your alcohol intake. Too much alcohol can lead to weight gain and may increase your blood pressure and triglyceride levels. Men should have no more than two standard drinks a day and women should have no more than one. Quit smoking. Smokers are twice as likely to develop diabetes as non-smokers. Control your blood pressure. Most people can do th Continue reading >>

5 Ways To Prevent Type 2 Diabetes

5 Ways To Prevent Type 2 Diabetes

Source: Web exclusive: October 2009 Given the serious consequences emanating from insulin resistance and Type-2 diabetes, preventing this disease is certainly our best weapon in reducing the damage caused by a surplus of blood sugar. Luckily for us, the preventive potential is extraordinary: Adopting a healthy lifestyle can prevent up to 90 percent of Type-2 diabetes cases! To see how we can reduce the risk of diabetes, let us review some lifestyle factors. 1. Maintain a healthy body weight Given that excess weight and obesity are instrumental in the development of Type-2 diabetes, maintaining a normal body weight is an essential aspect of any preventive approach. The most spectacular illustration of how weight loss can influence the risk of diabetes is undoubtedly the effect of bariatric surgery (reducing stomach size) on morbidly obese people. Radically reducing the size of the stomach rapidly decreases obesity and almost completely eliminates Type-2 diabetes! However, it is neither necessary nor desirable to undergo this type of surgery to reap the benefits of weight loss: Losing just 5 kg, even over several years, can reduce the risk of diabetes by 50%! At a time when overweight has become the norm rather than the exception, Type-2 diabetes undoubtedly illustrates the dangers of excess weight and the need to be as slim as possible in order to prevent this disease. 2. Reduce intake of high-sugar foods You can also significantly reduce the risk of diabetes by paying particular attention to the amount and especially the type of carbohydrates: that is, the sugar in your diet. There are three main types of carbohydrates. ‘ The first is simple sugars ‘ like those in fruits, dairy products, maple syrup, or honey ‘ and sugars added to various products sold in grocery Continue reading >>

How To Prevent Diabetes

How To Prevent Diabetes

What is type 2 diabetes? If you have diabetes, your blood sugar levels are too high. With type 2 diabetes, this happens because your body does not make enough insulin, or it does not use insulin well (this is called insulin resistance). If you are at risk for type 2 diabetes, you might be able to prevent or delay developing it. Who is at risk for type 2 diabetes? Many Americans are at risk for type 2 diabetes. Your chances of getting it depend on a combination of risk factors such as your genes and lifestyle. The risk factors include Having prediabetes, which means you have blood sugar levels that are higher than normal but not high enough to be called diabetes Being age 45 or older A family history of diabetes Being African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian, or Pacific Islander Having given birth to a baby weighing 9 pounds or more Having acanthosis nigricans, a skin condition in which your skin becomes dark and thick, especially around your neck or armpits Smoking How can I prevent or delay getting type 2 diabetes? If you are at risk for diabetes, you may be able to prevent or delay getting it. Most of the things that you need to do involve having a healthier lifestyle. So if you make these changes, you will get other health benefits as well. You may lower your risk of other diseases, and you will probably feel better and have more energy. The changes are Losing weight and keeping it off. Weight control is an important part of diabetes prevention. You may be able to prevent or delay diabetes by losing 5 to 10 percent of your current weight. For example, if you weigh 200 pounds, your goal would be to lose between 10 to 20 pounds. And once you lose the weight, it is important that you don't gain it back. Following Continue reading >>

13 Ways To Prevent Diabetes

13 Ways To Prevent Diabetes

Diabetes is a chronic disease that affects millions of people worldwide. Uncontrolled cases can cause blindness, kidney failure, heart disease and other serious conditions. Before diabetes is diagnosed, there is a period where blood sugar levels are high but not high enough to be diagnosed as diabetes. This is known as prediabetes. It's estimated that up to 70% of people with prediabetes go on to develop type 2 diabetes. Fortunately, progressing from prediabetes to diabetes isn't inevitable (1). Although there are certain factors you can't change — such as your genes, age or past behaviors — there are many actions you can take to reduce the risk of diabetes. Here are 13 ways to avoid getting diabetes. Eating sugary foods and refined carbs can put at-risk individuals on the fast track to developing diabetes. Your body rapidly breaks these foods down into small sugar molecules, which are absorbed into your bloodstream. The resulting rise in blood sugar stimulates your pancreas to produce insulin, a hormone that helps sugar get out of the bloodstream and into your body's cells. In people with prediabetes, the body's cells are resistant to insulin's action, so sugar remains high in the blood. To compensate, the pancreas produces more insulin, attempting to bring blood sugar down to a healthy level. Over time, this can lead to progressively higher blood sugar and insulin levels, until the condition eventually turns into type 2 diabetes. Many studies have shown a link between the frequent consumption of sugar or refined carbs and the risk of diabetes. What's more, replacing them with foods that have less of an effect on blood sugar may help reduce your risk (2, 3, 4, 5, 6). A detailed analysis of 37 studies found that people with the highest intakes of fast-digesting carb Continue reading >>

Healthy Changes Can Prevent Diabetes

Healthy Changes Can Prevent Diabetes

Most Type 2 Diabetes Could Be Preventable in Adults April 27, 2009 -- Nine out of 10 new type 2 diabetes cases in older adults could be prevented through healthy lifestyle changes, according to a new study. The results show a combination of five lifestyle factors -- physical activity , diet, smoking habits, alcohol use, and body fat -- accounted for 90% of new diabetes cases in men and women 65 and older. Most recent research has focused on diabetes prevention in young people, but researchers say the results suggest that even modest healthy lifestyle changes later in life can make a big difference in reducing the risk of developing type 2 diabetes . For example, a single change such as becoming physically active or limiting alcohol use could have a significant impact. Overall, the study showed people in the low-risk category for each lifestyle factor had a 35% lower risk of developing type 2 diabetes . Type 2 diabetes is the most common form of diabetes and affects about 24 million Americans. It occurs when the body no longer is able to properly respond to and produce insulin , which causes blood sugar levels to rise. The findings highlight that type 2 diabetes really is a lifestyle disease and is largely preventable, researcher Dariush Mozaffarian, assistant professor of epidemiology at the Harvard School of Public Health, says in a news release. Previous studies have linked these lifestyle factors individually to diabetes prevention in certain people, but researchers say this study quantifies the effect of several lifestyle factors on diabetes prevention in a large group of older men and women. The study, published in the Archives of Internal Medicine, followed 4,883 men and women 65 and older for 10 years. During the follow-up period, 337 new cases of type 2 diabete Continue reading >>

Preventing Type 2 Diabetes

Preventing Type 2 Diabetes

Perhaps you have learned that you have a high chance of developing type 2 diabetes, the most common type of diabetes. You might be overweight or have a parent, brother, or sister with type 2 diabetes. Maybe you had gestational diabetes, which is diabetes that develops during pregnancy. These are just a few examples of factors that can raise your chances of developing type 2 diabetes. Diabetes can cause serious health problems, such as heart disease, stroke, and eye and foot problems. Prediabetes also can cause health problems. The good news is that type 2 diabetes can be delayed or even prevented. The longer you have diabetes, the more likely you are to develop health problems, so delaying diabetes by even a few years will benefit your health. You can help prevent or delay type 2 diabetes by losing a modest amount of weight by following a reduced-calorie eating plan and being physically active most days of the week. Ask your doctor if you should take the diabetes drug metformin to help prevent or delay type 2 diabetes.1 How can I lower my chances of developing type 2 diabetes? Research such as the Diabetes Prevention Program shows that you can do a lot to reduce your chances of developing type 2 diabetes. Here are some things you can change to lower your risk: Lose weight and keep it off. You may be able to prevent or delay diabetes by losing 5 to 7 percent of your starting weight.1 For instance, if you weigh 200 pounds, your goal would be to lose about 10 to 14 pounds. Move more. Get at least 30 minutes of physical activity 5 days a week. If you have not been active, talk with your health care professional about which activities are best. Start slowly to build up to your goal. Eat healthy foods most of the time. Eat smaller portions to reduce the amount of calories you Continue reading >>

Reduce Your Diabetes Risk

Reduce Your Diabetes Risk

Type 2 diabetes is often linked to being overweight. That means there are steps you can take to reduce your risk of developing it. Around 90% of people with diabetes have type 2 diabetes. If you maintain a healthy weight, you can reduce your risk of developing the condition. If you think that you may already have symptoms of diabetes, see your GP. There are no lifestyle changes that can lower your risk of type 1 diabetes. If you are overweight or obese, you're at an increased risk of type 2 diabetes. You can find out if you're a healthy weight by calculating your BMI using our healthy weight calculator. BMI and diabetes risk For most people in the UK, if your BMI is 25 or above, you are in the overweight range, while a BMI of 30 or above puts you in the obese range. However, some groups have a higher risk of developing type 2 diabetes than white populations. These groups are advised to maintain a BMI lower than the standard 25. The advice is: Asians with a BMI score of 23 or more are at increased risk of developing type 2 diabetes. Asians with a BMI of 27.5 or more are at high risk of developing type 2 diabetes. Although the evidence is less clear-cut, black people and other minority groups are also advised to maintain a BMI below 25, to reduce their risk of type 2 diabetes. Your waist and diabetes risk BMI isn't the only important measurement when it comes to your diabetes risk. Your waistline may also indicate that you're carrying extra body fat, and are therefore at risk. All women have an increased risk of diabetes if their waist measures more than 80cm (31.5 inches). White or black men have an increased risk if their waist measures more than 94cm (37 inches). Asian men have an increased risk if their waist measures more than 90cm (35 inches). Find out more about wh Continue reading >>

Prevent Diabetes Lifestyle Tips

Prevent Diabetes Lifestyle Tips

Making changes may seem tough. But remember, even a small amount of weight loss can usually help prevent type 2 diabetes. While not everyone will be able to fully reverse prediabetes depending on risk factors, most people will be able to lower their risk through physical activity and healthier eating habits. If you can't join a diabetes prevention program right now, there are some things you can do in the meantime to lower your risk for type 2 diabetes. These are the kinds of tips you’ll receive through the program. So read away! Continue reading >>

You Can Prevent Diabetes With A Healthy Lifestyle

You Can Prevent Diabetes With A Healthy Lifestyle

Even though type 2 Diabetes is not an infectious disease, we’re in in the midst of an epidemic. Once called as adult-onset diabetes, this difficult disease is striking an ever-growing number of teens and adults alike. More than 24 million Americans have diabetes; of those, about 6 million don’t know they have the disease. Yes, the numbers are alarming. And this leads us to an importance question: Can diabetes be prevented? But the good news is that type 2 diabetes is largely preventable. More than half the cases could be avoided by taking several simple steps: keeping weight under control, exercising more, eating a healthy LCHF diet, quit smoking, improve sleep pattern and quality, taking a few dietary supplements can all go a long way towards preventing Diabetes Type 2. This is even more important if you are genetically predisposition to risk of diabetes type 2 or are already pre-diabetic. Here are a few simple tips that can help you prevent diabetes. Changing the habits of a lifetime isn’t easy, but it’s worth the effort. Understanding Diabetes Before we tell you how to prevent type 2 diabetes, it’s important to understand Diabetes. Diabetes occurs when the body can’t make enough insulin or can’t properly use the insulin it makes. There are 3 main kinds of diabetes: 1. Diabetes Type 1 The body attacks beta cells in the pancreas until they can no longer produce insulin. Type 1 diabetics are insulin dependent. 2. Diabetes Type 2 Associated with insulin resistance, where the body is making insulin but it’s not enough. Diabetes Type 2 is preventable as well as reversible with simple lifestyle changes. 3. Gestational Diabetes Gestational diabetes is a temporary condition, marked by elevated blood sugar levels during the course of pregnancy. However, gestati Continue reading >>

Preventing Diabetes Naturally (type 2, Diet, Causes, Symptoms)

Preventing Diabetes Naturally (type 2, Diet, Causes, Symptoms)

Type 2 diabetes prevention tips and facts While genetics plays an important role in the development of diabetes, an individual still has the ability to influence their health to prevent type 2 diabetes. There is no known way to prevent type 1 diabetes. This article focuses on ways to control risk factors for type 2 diabetes. People should watch their weight and exercise on a regular basis to help reverse prediabetes, and prevent the development of type 2 diabetes. Diet is important because it helps with weight loss. Some foods such as nuts in small amounts provide health benefits in blood sugar regulation. There is no single recommended diabetes prevention diet, but following a sound nutrition plan and maintaining a healthy weight are important steps in preventing the disease. Exercise is even more beneficial with weight loss in the prevention of type 2 diabetes. Smoking is harmful in many ways including increasing the risk of cancer and heart disease. It also increases the risk of developing type 2 diabetes. There are medications available that have been shown in large trials to delay or prevent the onset of overt diabetes. Metformin (Glucophage) is recommended by the American Diabetes Association for prevention of diabetes in high-risk people. The coming years will be very exciting regarding the advances in the field of prevention of diabetes. However, the cornerstone of therapy will likely remain a healthy lifestyle. There are two major forms of diabetes - type 1 and type 2. This article focuses specifically on the prevention of type 2 diabetes since there is no know way to prevent type 1 diabetes. This form of diabetes is virtually a pandemic in the United States. This information reviews the risk factors for developing type 2 diabetes and reviews key points regardi Continue reading >>

Change Your Ways, Reduce Your Risk: 7 Tips For Preventing Diabetes

Change Your Ways, Reduce Your Risk: 7 Tips For Preventing Diabetes

Piggybacking the obesity epidemic, diabetes rates continue to surge. On June 10, the Centers for Disease Control and Prevention (CDC) released new and alarming statistics on diabetes. An estimated 29 million Americans have the disease, a nearly 12 percent increase from the 26 million diabetics in 2010. One-fourth of people don’t know they have diabetes—a scary fact, given the complications of chronically high blood sugar: heart attack, stroke, sight-robbing eye disease, kidney failure, foot amputation. Worse, another 86 million adults have prediabetes, a condition of elevated blood sugar just below the threshold for diabetes. The vast majority of cases are type 2 diabetes, a condition characterized by insulin resistance, meaning cells fail to respond to insulin. In type 1 diabetes, the pancreas doesn’t make enough insulin. The good news is type 2 diabetes is largely preventable. A seminal 2006 study demonstrated that intensive lifestyle modification reduced the risk of developing diabetes by 58 percent, as compared to a 31 percent risk reduction achieved with the antidiabetes drug metformin. 7 tips to help reduce your risk: Lose excess body fat. Being overweight is a big risk factor for diabetes. In contrast, every kilogram (2.2 pounds) of weight lost reduces diabetes risk by 16 percent. Follow a plant-based, low-calorie diet. Eat a variety of fruits and vegetables—a dietary pattern studies show reduces diabetes risk. Foods to avoid are those rich in trans fats (also called hydrogenated fat), saturated fat, and sugar. Drink water. Studies link sugar-sweetened beverages with obesity and diabetes. Cut them out of your diet and the risk of both conditions falls. Move your body. Physical inactivity raises the risk of diabetes. Exercise renders cells more sensitive t Continue reading >>

Diabetes: Lifestyle Changes & Prevention

Diabetes: Lifestyle Changes & Prevention

Diabetes has become an overwhelming public health concern. Almost 16 million Americans have Type 2 diabetes. It is estimated that 6.2 million of these individuals do not know that they have diabetes. In 2007, 1.6 million new cases of diabetes were diagnosed in people aged 20 years or older. One in three Americans born in 2000 will develop diabetes in his or her lifetime. Pre-diabetes, the condition that exists before Type 2 diabetes develops, affects 57 million people. You may have pre-diabetes if a fasting blood glucose is between 100 and 125 milligrams per deciliter (mg/dl), a two-hour glucose tolerance test is 140-199, or your hemoglobin A1c is 5.7-6.4%. This may also be called impaired fasting glucose, hyperglycemia or abnormal glucose value. No matter what you call it, a fasting blood glucose between 100 and 125 is cause for concern – and action. Pre-diabetes is the warning that Type 2 diabetes is developing. Preventing Type 2 diabetes The Diabetes Prevention Program was a major research project that looked at what helps prevent Type 2 diabetes, once an elevated fasting blood glucose is diagnosed. The project, in part, followed overweight people who began exercising and losing weight. Of the overweight individuals who started exercising 30 minutes/day for at least 5 days/week and lost 7% of their weight, 58% did not develop Type 2 diabetes. Of the overweight individuals who lost 10% or more of their weight, 90% did not develop Type 2 diabetes. Weight loss – combined with exercise – is the single most important factor that will stop the progression toward Type 2 diabetes in overweight individuals. Weight management Can you think of one change you can make today to help yourself lose weight? Cutting out 250 extra calories per day will help you to lose ½ pound Continue reading >>

Diabetes Prevention And Risk Factors: What You Can And Can’t Avoid

Diabetes Prevention And Risk Factors: What You Can And Can’t Avoid

There are a number of risk factors for diabetes, and, depending on the type, there are also ways to prevent the disease. Even when it’s not possible to prevent diabetes, there are ways to lessen its effects. If you have Type I diabetes, managing your condition is the main focus. This type of diabetes comes about from a lack of insulin production in the body, and is generally not considered to be preventable. Type II diabetes, however, can be caused by lifestyle choices. That means you can make changes that can improve or even reverse your condition, or stop you from getting diabetes in the first place. For purposes of this article, the focus will be on Type II diabetes. Tobacco Use Can Be a Factor People who smoke are more likely to be diabetic. While there isn’t necessarily a direct link between tobacco and diabetes, people who smoke usually have less healthy lifestyles than non-smokers. That’s not always the case, of course. There are even athletes who occasionally smoke a cigarette. But most people who smoke, especially those who smoke heavily, lead lives burdened by other unhealthy habits. This can include drinking too much, overeating, not getting adequate rest, and working jobs that are stressful or hard on the body. For that reason, smoking may help reduce diabetes risk. When people quit smoking, it’s often as part of a lifestyle change that will help them be healthier and feel better about themselves overall. This can give them the incentive they need to lose weight, get more exercise, get better sleep, and even see their doctor more frequently. With that in mind, it’s important to note that quitting tobacco, in and of itself, isn’t necessarily proven to reduce the risk of diabetes. But anything that makes you healthier overall can reduce your chance Continue reading >>

Choose More Than 50 Ways To Prevent Type 2 Diabetes

Choose More Than 50 Ways To Prevent Type 2 Diabetes

Reduce Portion Sizes Portion size is the amount of food you eat, such as 1 cup of fruit or 6 ounces of meat. If you are trying to eat smaller portions, eat a half of a bagel instead of a whole bagel or have a 3-ounce hamburger instead of a 6-ounce hamburger. Three ounces is about the size of your fist or a deck of cards. Put less on your plate, Nate. 1. Drink a large glass of water 10 minutes before your meal so you feel less hungry. 2. Keep meat, chicken, turkey, and fish portions to about 3 ounces. 3. Share one dessert. Eat a small meal, Lucille. 4. Use teaspoons, salad forks, or child-size forks, spoons, and knives to help you take smaller bites and eat less. 5. Make less food look like more by serving your meal on a salad or breakfast plate. 6. Eat slowly. It takes 20 minutes for your stomach to send a signal to your brain that you are full. 7. Listen to music while you eat instead of watching TV (people tend to eat more while watching TV). How much should I eat? Try filling your plate like this: 1/4 protein 1/4 grains 1/2 vegetables and fruit dairy (low-fat or skim milk) Move More Each Day Find ways to be more active each day. Try to be active for at least 30 minutes, 5 days a week. Walking is a great way to get started and you can do it almost anywhere at any time. Bike riding, swimming, and dancing are also good ways to move more. If you are looking for a safe place to be active, contact your local parks department or health department to ask about walking maps, community centers, and nearby parks. Dance it away, Faye. 8. Show your kids the dances you used to do when you were their age. 9. Turn up the music and jam while doing household chores. 10. Work out with a video that shows you how to get active. Let's go, Flo. 11. Deliver a message in person to a co-worke Continue reading >>

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