Diabetes affects millions of people worldwide, but Americans are particularly at risk. With 29 million American adults with diabetes, our country struggles to pay better attention to health to prevent diabetes before it’s too late. Give yourself the best chance of preventing adult diabetes as you get older with these tips.
Getting Active
Physical activity is the number one way to prevent diabetes. Weight gain is directly associated with the risk of diabetes. Getting regular exercise lowers your blood sugar, boosts your insulin sensitivity, and helps you keep your weight from fluctuating. Even something as simple as taking a walk every day can reduce your risk of getting diabetes.
Eating Better
Consuming fiber, whole grains, and making healthy dietary choices as a whole can work wonders on your chance of getting diabetes. One trick you can use for added protection is drinking about two tablespoons of vinegar before eating a high-carb meal. Vinegar deactivates certain starch-digesting enzymes and helps maintain your blood sugar levels. You don’t have to give up all your favorite foods and beverages—studies show that consuming at least four cups of coffee per day cuts risk of diabetes by 29-54%.
Unwinding Often
Constant stress increases your heart rate, triggering your blood sugar and making insulin levels hit the roof. Chronic stress puts your body in fight-or-flight mode, and your blood sugar levels rise to the occasion in preparation for action. Managing stress and taking the time to decompress can help you gain control over your blood sugar levels and prevent the onset of diabetes.
Resources you can use:
- http://healthfinder.gov/healthtopics/category/health-conditions-and-diseases/diabetes/take-steps-to-prevent-type-2-diabetes
- http://www.mayoclinic.org/diabetes-prevention/art-20047639
- http://www.diabetes.org/are-you-at-risk/lower-your-risk/
- http://www.hsph.harvard.edu/nutritionsource/diabetes-prevention/preventing-diabetes-full-story/
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