Tips to Help Reduce Diabetes

27/Nov/15 / 01:40

Diabetes. We all know someone afflicted with this disease. According to the American Diabetes Association, every 23 seconds someone is diagnosed with this disease causing more deaths in a year than breast cancer and AIDS combined. The World Health Organization (WHO) reported on Wednesday, April 6, 2016 that there has been nearly a four-fold increase to 422 million people worldwide affected with diabetes. Staggering.
The body of a diabetic person does not produce enough insulin to break down the sugar in the foods we eat or it uses insulin inefficiently. Diabetes is a serious medical condition that needs to be addressed. If not, it can tragically result in early death, blindness, heart disease, stroke, kidney disease and amputations of limbs. Staggering.


The reasons for the astronomical and troubling increase in the sheer number of people afflicted with diabetes include excessive weight, obesity, aging and general population growth. WHO blames our consumption of food and beverages high in sugar for the increase in diabetes. The organization also reported that lower- and middle-income people are more affected by the disease than wealthier people. So, what can we do to reduce our risk of becoming a diabetic or managing the disease.
Health experts such as Dr. Margaret Chen, WHO Director-General point to three life-style factors that need attention.

  • Eating healthier
  • Committing to physical activity
  • Avoiding excessive weight gain

According to The Diabetic Guide there are 10 lifestyle-related tips we can follow to reduce our risk of diabetes. Actually, these are tips we could all follow toward a healthier way of living.

  • Get some physical activity—30 minutes/day is ideal
  • Strength training—twice a week
  • Eat healthy—translation: eat reasonable portions and food that is not too sweet
  • Maintain body weight—if you need to lose weight, strive for 1-2 lbs./week
  • Eat whole grains—whole grains regulate blood sugar
  • Bake with cinnamon—although more research is needed as to why, cinnamon is gaining ground helping to reduce diabetes
  • Eat at home—restaurants tend to add sugar to increase the flavor in food
  • Coffee—good news for those who love a cup first thing in the morning; it can help prevent diabetes
  • Keep stress in check—stress hormones spike blood sugar so consider adding yoga or meditation to your routine
  • Sleep—lack of sleep can lead to elevated blood sugar

The American Diabetes Association is an excellent resource for those living with diabetes. It has a Food and Fitness section devoted to topics such as meal planning, what you can/should not eat, food tips addressing eating out, healthy snacks, recipes, fitness and weight loss.
Don’t let diabetes stop you from living your life. Much is being done in the search for a cure but until it is found…consider adopting the lifestyle tips offered toward a healthier you.

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