Five Exercise and Nutrition Tips to Prevent Diabetes
According to the American Diabetes Association, there are 23.6 million children and adults in the United States living with diabetes. Type 2 diabetes is the most common form and is associated with inadequate insulin production or the body's inability to utilize insulin appropriately. What's more is that 57 million people in the U.S. have pre-diabetes which means that blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes. This condition can lead to an eventual diagnosis of diabetes. If you currently have pre-diabetes, you can stop the conversion to diabetes or at a minimum prolong the diagnosis. Consider the suggestions below to reduce your risk for diabetes.
1. Maintain a healthy body weight or lose weight Studies indicate that even a 10% reduction in body weight can reduce diabetes risk. The Diabetes Prevention Program (DPP) demonstrated that a 10-15 pound weight loss lowers blood glucose, blood pressure, and body fat. When the body is at an ideal weight, it can utilize insulin more efficiently. When it comes to weight loss, focus on small goals such as 1-2 pounds a week.
2. Increase daily activity and exercise. Physical activity forces the muscle cells to work harder and use blood glucose for energy. Studies have indicated that 30 minutes of physical activity 5 days a week on average is ideal for decreasing risk of diabetes. Increased activity will also aid in weight loss. Start small and each day aim to improve your activity.
3. Do not skip meals.Eat at least 3 meals a day. Skipping meals does not help with weight loss. In fact, it can drastically hinder weight loss progress. When you go a prolonged amount of time without eating, the body can enter starvation mode. During starvation mode, your metabolism can decrease as much as 10-15% and your body no longer breaks down fat. This behavior also causes large fluctuations in blood sugar forcing the body to work harder to bring blood sugars back to normal.
4. Reduce your portions. Over the past 20 years, American portions have increased dramatically. Most people are confused of actual portion sizes and the amount of associated calories. Reduce your portions by 25-30% at each meal. Eat off smaller plates or discontinue second helpings. The "plate method" is an effective way to reduce your portions of higher calorie foods while still eating a full plate. In this method, fill half of your plate with non-starchy vegetables, a fourth of the plate with a starch (fruit, bread, potato), and then the final fourth with meat.
5. Eat a diet low in refined carbohydrates and saturated fat. Refined carbohydrates include white rice, pasta, or bread, cakes, cookies, or anything made from white flour. These types of grains provide a lot of calories and minimal amounts of fiber. They are used by the body quickly leaving you craving more. Saturated fat has been linked to increased LDL (bad) cholesterol levels in the body. This can lead to heart disease and poor blood sugar regulation. Focus on incorporating fresh fruits, vegetables, whole grains, and monounsaturated fats (nuts, olive oil, canola oil) into your diet.
Sources:
- www.diabetes.org
Images:
- http://www.global-b2b-network.com/b2b/26/902/page2/284082/wooden_bathtub.html
- http://www.tops.org/PlateMethod.aspx