How to Prevent Diabetes

If type 2 diabetes were an infectious disease there would be an epidemic in this country.

Type 2 diabetes was once known as adult onset diabetes and is affecting more adults than ever. This disease is now showing up in children and teenagers at alarming rates.

Diabetes affects more than 24 million Americans. Six million people do not know that they have diabetes. In 2007 the United States spent $116 billion in diabetes related medical care.

Another $58 billion was spent in lost productivity at work due to diabetes. If the diagnosis keeps up at this rate there will be a huge increase in the number of people with diabetes will go from 16 million in 2005 to a whopping 48 million by 2050.

Worldwide the number of people with diabetes is expected to increase from 285 million in 2010 to 439 million by 2030.

Type 2 diabetes is easy to prevent. Nine out of 10 cases can be avoided if a person maintains a healthy weight, eats a well balanced diet, and does not smoke cigarettes.

A person’s heredity may play a role in the onset of type 2 diabetes. There are some lifestyle choices that will also play a role in the onset of this disease.

According to the Nurses’ Health Study 90 percent of women develop type 2 diabetes due to lifestyle choices including not exercising, eating a poor diet, smoking, and staying away from alcohol.

Making some daily changes in lifestyle can help protect a person from developing 2 type diabetes. These same healthy changes can also lower the chance a person has for developing cancer and heart disease.

Healthy Weight

Being overweight is the number one cause of type 2 diabetes. Being overweight will make a person seven times more likely for developing diabetes.

A person that is obese is 20 to 40 times more likely to develop diabetes than someone that controls their weight.

Losing seven to 10 percent of your current weight can reduce the chance for developing type 2 diabetes by as much as 50 percent.

Exercise

People that are inactive are more likely to develop type 2 diabetes. When a person works out they will use insulin and glucose.

According to the Nurse’s Healthy Study and the Health Professionals Follow Up Study walking at a brisk pace for 30 minutes will cut the risk of developing diabetes by 30 percent.

A similar study suggested that a person should walk for 5 hours a week. Exercise will also improve cardiovascular health.

Turn the TV Off

Watching tv increase inactivity. Every 2 hours a person spends in front of the tv will increase the risk for developing diabetes by 20 percent.

Eat Better

There are some easy changes a person can make to their diet.

Eat whole grains over processed carbohydrates. People that ate two servings of whole grains a day were 30 percent less likely to develop type 2 diabetes.

Whole grains and fiber will help the body break down glucose. This will help stabilize blood sugar levels and give the person the vitamins they need.

Food such as white bread, rice, and donuts cause a spike in blood sugar and will put a person at an increased risk for diabetes.

Pass on Sugary Drinks

Sugary drinks put a person at an increased risk for diabetes. People that drink one or more sugary beverages a day are at an 83 percent higher risk for developing type 2 diabetes.

For every 12 ounces of sugary drink a person consumes their risk for diabetes rose by 25 percent. Drinks such as Kool Aid and even juices contain a lot of sugar and can increase the risk for type 2 diabetes by 31 percent.

Sugar drinks lead to an increase in eight and raise bad cholesterol levels. Water is one of the best things that a person can drink. Coffee and tea are also smarter choices.

Studies have shown that people that drink diet beverages does not increase a person’s risk for developing type 2 diabetes.

Good Fats Over Bad Fats

Polyunsaturated fats are good fats and are found in vegetable oil, nuts, and seeds. They can prevent diabetes. Trans fats increase a person’s risk for type 2 diabetes. They are found in baked goods and fried foods. Even omega 3 fatty acids found in fish cannot protect the body for type 2 diabetes.

Limit Red Meat, Avoid Processed Meats

Red meat including beef, pork, and lamb as well as processed meats such as bacon, hot dogs, and deli meat can put a person at a higher risk for diabetes.

Three ounces of red meat a day will put a person at an increased risk of diabetes by 20 percent. Two servings of processed meats such as two slices of bacon can increase a person’s risk of diabetes by 51 percent.

Instead of eating red meats a person should eat more low fat dairy, fish, or poultry.

Red meat is high in iron and will reduce the cell’s ability to produce insulin. The high levels of sodium in the meat are also unhealthy.

Quit Smoking

Smokers are 50 percent more likely to develop type 2 diabetes than people that do not smoke.

Alcohol and Diabetes

People that drink alcohol may be at a lower risk for heart disease and diabetes. One drink a day for women and two a day for a man can decrease the risk of type 2 diabetes.

A person must keep their alcohol consumption moderate. People can get the same effect from changing their diet and from getting more exercise.