Diabetes is a horrible disease that is on the rise in America. Experts say that it, along with our obesity crisis, will continue to grow (pun intended) over the next two decades. Research shows that there are number of ways to either prevent diabetes entirely or at least slow down the effects. Here are the top 5:
1. Get Active – Our country has never been more sedentary. Technology is a wonderful thing but it has also made us move less, interact less and SIT more! Becoming more physical doesn’t necessarily mean that you have to start power lifting or doing one of the myriad of infomercial boot camps where the people in them look like Olympic athletes. Start with small changes. Stand instead of sit, park further away from the store, take the stairs instead of the elevator. Eventually your energy will increase and you will WANT to walk or jog, go to the gym or workout at home. For more on easy exercise tips go to: Exercise Help Guide.
2. Eat Smaller, Healthier Portions More Often – To keep blood levels (and energy) at balanced levels throughout the day, eat 100 – 200 calorie meals every three hours. Meals should be low glycemic as often as possible. This will help you keep your weight down as well as make you feel satiated all day long.
3. Quit Smoking…NOW! – If you do nothing else, do this! Smoking is the WORST thing that you can do for yourself. Even if you exercise, eat right, etc., by smoking you almost negate these positive things. I know people who have used Chantix, the Patch, cold turkey and an assortment of other ways to quit. Although research is still being done on the future effects, many people have left the 4,000 – 7,000 chemical producing cigarette for the “E-Cigarette” which typically has only Citric Acid, Nicotine, Distilled Water, Natural Artificial Flavors and USP Grade Glycerin in it. Go to the American Cancer Society to find out more on how and why to quit: American Cancer Society.
4. Deal with Stress in a Productive Way – We all have things we deal with on a daily basis that create stress in our lives. Some people consider stress a negative thing but really without stress we wouldn’t grow at all. It’s how we RESPOND to stress that makes or breaks us! Studies actually show that stress hormones alter blood glucose levels directly and increase the risk of the diabetes. Some of the best known ways to relieve stress are the holistic arts – yoga, tai chi, aikido as well as weight training, walking, Pilates, dance, gardening, etc
5. See Your Doctor – As we age it is important to get check ups and well visits as often as recommended by our doctors. Many health issues, when caught early are much more treatable.
For an overview of everything you would ever want to know about diabetes including the symptoms, treatments, complications and so on go to the American Diabetes Association.
1. Get Active – Our country has never been more sedentary. Technology is a wonderful thing but it has also made us move less, interact less and SIT more! Becoming more physical doesn’t necessarily mean that you have to start power lifting or doing one of the myriad of infomercial boot camps where the people in them look like Olympic athletes. Start with small changes. Stand instead of sit, park further away from the store, take the stairs instead of the elevator. Eventually your energy will increase and you will WANT to walk or jog, go to the gym or workout at home. For more on easy exercise tips go to: Exercise Help Guide.
2. Eat Smaller, Healthier Portions More Often – To keep blood levels (and energy) at balanced levels throughout the day, eat 100 – 200 calorie meals every three hours. Meals should be low glycemic as often as possible. This will help you keep your weight down as well as make you feel satiated all day long.
3. Quit Smoking…NOW! – If you do nothing else, do this! Smoking is the WORST thing that you can do for yourself. Even if you exercise, eat right, etc., by smoking you almost negate these positive things. I know people who have used Chantix, the Patch, cold turkey and an assortment of other ways to quit. Although research is still being done on the future effects, many people have left the 4,000 – 7,000 chemical producing cigarette for the “E-Cigarette” which typically has only Citric Acid, Nicotine, Distilled Water, Natural Artificial Flavors and USP Grade Glycerin in it. Go to the American Cancer Society to find out more on how and why to quit: American Cancer Society.
4. Deal with Stress in a Productive Way – We all have things we deal with on a daily basis that create stress in our lives. Some people consider stress a negative thing but really without stress we wouldn’t grow at all. It’s how we RESPOND to stress that makes or breaks us! Studies actually show that stress hormones alter blood glucose levels directly and increase the risk of the diabetes. Some of the best known ways to relieve stress are the holistic arts – yoga, tai chi, aikido as well as weight training, walking, Pilates, dance, gardening, etc
5. See Your Doctor – As we age it is important to get check ups and well visits as often as recommended by our doctors. Many health issues, when caught early are much more treatable.
For an overview of everything you would ever want to know about diabetes including the symptoms, treatments, complications and so on go to the American Diabetes Association.
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