You or someone you know has diabetes, 29 million Americans suffer from type two diabetes; out of that, only a small portion has diabetes because of genetics. You may be one of the 84 million pre-diabetics in the United States and are wondering if there is anything you can do to avoid it. In short, the answer is a resounding yes. Let’s take a look at the ways that you can keep your pre-diabetes from turning into full-blown type two diabetes.
Diabetes and Loosing Weight
If you are obese, you are at a higher risk of getting diabetes because the more adipose tissue you have, the higher your insulin resistance. Losing five to ten percent of your current weight can help to reduce the chances of your getting diabetes. Losing weight can also help with other issues such as joint pain, and sleep apnea, just to name a few. You will also have more money left over each month from not having to spend as much on groceries.
Cut Out Sweets and Foods with High Sugar Content.
The diet in America and Europe may be the biggest single reason for the increase in those with type two diabetes. Cutting out candy, cookies, ice cream, and other sweets from your diet will drop your blood sugar levels significantly. The worse sweetener you can ingest is high fructose, it bombards your pancreases and overwhelms it. Repeated consumption of high fructose will lead to insulin resistance and send you on the express route to type two diabetes. High fructose has been linked to an increased chance of contracting pancreatic cancer and cancer in general. Cancer cells have insulin receptors and the more high fructose you consume; the more those microscopic cells are fed. So, cutting out sweets will not only help you avoid diabetes, but it will help to reduce the chances of getting pancreatic cancer. In addition, you will lose weight when you eliminate sweets, so that will help reduce your chances of becoming diabetic even more. If you crave sweets, there are plenty of sugar-free candy and ice cream on the market to help eliminate those cravings. Another tip, when considering your diet, whole grains can lower your blood sugar, so incorporate those into your meals as an alternative to regular bread.
Exercise is an obvious way to avoid diabetes. When you exercise, you lose weight, lower your blood sugar and reduce insulin resistance. Lifting weights and aerobic exercises such as running or swimming are the best for controlling diabetes. There are also the added benefits of endorphin release from exercise, which helps to reduce inflammation and pain.
If All Else Fails, See Your Doctor.
If you change your diet and exercise regularly, and your blood sugar levels remain the same, you may need the help of medication. Your doctor can prescribe you a medication that will help to reduce your blood sugar. There is no shame in seeking medical advice to beat type two diabetes. In time, if you continue your exercise regimen and eat right, you may be able to stop taking the medication (with your doctor’s approval).
So, if you are pre-diabetic, there is no reason to feel that getting diabetes is unavoidable. By exercising and eating right, you will not only push back the dreaded condition, but you will also look and feel better. A better quality of life makes the sacrifices you will make more than worth it. If you are unsure about what diet and type of exercise you need, see your doctor to get more information.
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