Steps For Diabetes Prevention
The diagnosis of type II diabetes is at an all time high. It has become this generation’s major medical epidemic. Many people are genetically predisposed to this condition. However, all is not lost. These simple steps can help prevent you from developing diabetes or improve your condition if you have already been diagnosed.
Doing 30 minutes of medium to high level physical activity each day has been shown to prevent the development of diabetes in even those who have been diagnosed with a pre-diabetic condition. Obesity is a huge factor in the development of diabetes. Even a moderate loss of weight can help prevent the development of diabetes mellitus. In fact, over 80 percent of people who develop insulin resistance are overweight. Exercise combined with weight loss will lower your blood sugar levels.
Most diabetes patients actually die of cardiovascular disease. Resistance training can help muscles use excess glucose, lowering blood sugar levels. Although aerobic exercise alone is better than strength training alone, a combination of the two is the best plan of attack. You should exercise for at least 30 minutes most days of the week. Regular physical exercise increases your body’s sensitivity to insulin.
High-fiber foods like legumes, fruits, vegetables, nuts, seeds and whole grains can help prevent type II diabetes in several ways. First of all, these foods make you feel full quicker which can lead to weight loss. Fiber also helps keep your digestive system clean which can decrease the risk of developing cardiovascular diseases that go hand in hand with diabetes mellitus. Whole grain fiber helps you control and maintain healthy blood sugar levels.
Take a multivitamin every day to avoid nutrient deficiencies that can increase the risk of developing diabetes. Most drug stores carry multivitamins created specifically for diabetics. If you have a family history of diabetes or if you have been diagnosed as pre-diabetic, consider taking this special multivitamin. Whichever multivitamin you decide to take, make sure it is high in the anti-oxidants that are known to reduce oxidative stress and metabolic abnormalities.
It is important for everyone to get regular medical check-ups but it is especially important for those who have a family history of diabetes. Make sure your doctor knows that you are concerned about developing the disease and ask for specific blood glucose testing. Many people suffer the effects of diabetes without realizing that they have it. The longer diagnosis is put off, the worse the condition gets before treatment can begin.
If you smoke cigarettes, quit now. Tobacco use increases blood pressure, cholesterol and blood glucose levels. Smoking also increases the risk of developing serious cardiovascular conditions that are often paired with or made worse by diabetes.
The incident of diabetes is increasing dramatically. It has become an epidemic in developed and developing countries throughout the world. The sooner you begin to implement the tips in this article, the better your chances of keeping diabetes at bay. If you have already been diagnosed with type II diabetes, these tips can still help you improve or even reverse your condition.