The control of the most prevalent type of diabetes, the type II diabetes, is easier said than done. For those who are of the risk category, it becomes an important concern to prevent the onset of the disease. This is especially so in the case of people who are obese or with history of diabetes in their family. The specialists at the Center for Disease Control and Prevention have warned that more than 48 million Americans could be afflicted by the disease by the year 2050.
Changing your lifestyle is a positive stride towards prevention of diabetes. A combination of healthy diet and moderate exercise to shed the extra pounds, is the first step to prevention. Listed below are few tips circulated by the American Diabetes Foundation for prevention of diabetes.
Put on your running shoes: A regular fitness regime can take you miles towards a healthy body. The way to lose the flab is to get moving. Exercise increases your metabolic rate which lowers the blood sugar levels. It also improves the insulin sensitivity which is essential in keeping the sugar levels within acceptable range. The optimum exercise regime would comprise of a combination of both aerobic exercise and resistance training.
Love the roughage
Eating fiber rich food will decrease the risk of diabetes and heart disease. Roughage aids in weight loss. Consuming fiber rich food makes you feel full, thereby reducing the hunger pangs which are usually associated with diabetes. Salad greens, vegetables, whole grain cereal, pulses and nuts are rich source of fiber.
Flab to fabulous:
Many diseases are associated with weight gain, of which diabetes is at the top. The finish line to a healthy body gets closer with every pound you shed. Studies have revealed that even a moderate weight loss of 5 to 10 percent the total body weight in adults reduced the risk of contracting diabetes by 58%. Subjects were monitored over a period of three years for weight loss with regular exercise.
Get the right grain:
Whole grains and cereals have been found to reduce diabetes risk by balancing the blood sugar level. Include foods that contain whole grain in your diet, which will yield beneficial results. Whole grain items like breads, whole wheat pasta and breakfast cereals are available off the shelf nowadays. While shopping for groceries try to look for labels that include whole grains.
Throw out the Fancy diets:
There are many fancy diets which include low carbohydrate foods. These may help you to lose weight initially but their role in controlling diabetes has not been proven. The long term effects of such diets on the body have not known. A balanced diet is the inclusion of every vital nutrient in your diet. You may deprive the body of nourishment by eliminating any nutrient group from the diet. It is better to eat a complete and balanced meal while controlling the quantity consumed rather than resorting to fad diets.
Visit to your neighborhood doctor:
It has been recommended by the American Diabetes Foundation, that an over weight individual above the age of 45 must definitely undergo a sugar level test. A glucose tolerance test can be conducted, for individuals above 45 years with normal BMI. Testing can be done for younger persons who are in the high risk category for type II diabetes with previous family history of diabetes or lead an inactive lifestyle.