Learn how to lower of eliminate your chances of getting Type 2 Diabetes by controlling your fitness, food you eat and your cholesterol.
Type 2 Diabetes, a disease formally found in older adults, is becoming more and more common among children and young adults. It can cause damage to the kidneys, blood vessels, heart, nerves, and eyes. Type 2 diabetes can be prevented. The Diabetes Prevention Program has found that simply making changes in your diet and adding a little extra physical activity to your life can help in preventing this disease.
Fitness
The best way to prevent type 2 diabetes is to stay fit and have a body weight that is right for your height. Weigh yourself first thing in the morning with no clothes on. Write this number down and compare it to standard height and weight tables that correspond with your gender. If you find that you are overweight, it is important to lose the extra weight to lower your risk of getting Type 2 Diabetes. Simple changes to your daily routine, such as taking walks with the family or replacing TV with an activity that gets you moving can help you drop those extra pounds.
Food
Another way to prevent type 2 diabetes is to eat better and eat less. This can seem simple, but many times it becomes quite tricky. Many foods that you may never think of can raise your blood sugar to high levels. For example, processed foods such as white bread make your blood sugar levels sky rocket. Why? Because they contain simple sugars that are processed by your digestive system very quickly. To combat this, eat foods that are high in fiber, which slows down the digestion process. Also try to cut back on your fat and calorie intake. Cutting back just a little can make major changes in your health. Here are five ideas:
- Cut back on the amount of sodas you drink or drink no calorie beverages.
- Trim the fat from meats and choose leaner cuts of meat.
- Find out the serving sizes of your foods and stick to the serving size amount.
- Switch from fried foods to baked foods.
- Skip sour cream, cheese sauces, butter and gravy on food.
Cholesterol
High "bad" cholesterol and low "good" cholesterol can also be a major factor to getting Type 2 Diabetes. If your HDL cholesterol is below 35 mg/dL and/or your triglyceride level is above 250 mg/dL you should take measures to get them to good levels to prevent the onset of type 2 diabetes. Get a cholesterol test and discuss the results with your doctor. Some ways to get your cholesterol on an even keel is to eat better, eat less and exercise, like mentioned above.
Combining these strategies will lower your risk of type 2 diabetes dramatically and will help you live a longer, happier life.
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