Amy McGory: Nearly 25% of Americans are thought to have pre diabetes, a condition of slightly elevated blood sugar levels that often turns into diabetes within ten years. Here are a few good for you habits to help lower your chances of free diabetes and prevent you from getting the real thing.
First, measure your waistline. Waist that measures over 35 inches for women and 40 plus inches for men can increase diabetes risk five fold. Shedding 10 pounds can significantly slash a risk of developing Type II diabetes.
To get started, ditch the car and walk as much as possible. Moderate exercise helps your body utilize insulin more efficiently in maintaining blood sugar levels and providing yourselves with energy and nutrition. Second, consume more dairy products. The food we put in our bodies has a direct impact on blood sugar, and you won't find a better diabetes quell in combination than diary.
Studies found that women who consume more than 1200 mg of calcium and 900 IU of vitamin D daily were 33% less likely to develop diabetes than those taking in less than both. Low fat diary products are excellent sources of both calcium and vitamin D. Aim for at least two servings daily. Drink milk with meals instead of soda or sugary juices and have cottage cheese with fruit as a snack or desert. Every serving cuts the odds of insulin resistance by 20%.
Third, go veggie more often. It may be time to consider cutting back on red meat. Think of it as more of a treat and not something you should eat everyday. For mid-day snacks, look to fruits and vegetables, both digest more slowly and are higher in calcium making them better sugar blockers, due to less sugar, and more fiber.
Remember many diabetes symptoms are silent, get your blood tested every 2-3 years to keep tabs on your sugar levels and make these few lifestyle tweaks to help reduce your chances of diabetes.