How to reduce your risk for diabetes
COURIER LIFE, NOV. 1-7, 2019 43
Health
Millions of people across the
globe suffer from diabetes, a
term used to describe a group
of metabolic diseases in which a person
has high blood pressure resulting
from the body’s cells not responding
properly to insulin or inadequate
insulin production.
According to researchers at Australia’s
Baker IDI Heart and Diabetes
Institute, if the spread of type 2 diabetes
continues at its current rate,
there will be roughly 439 million
adults with diabetes across the globe
in the year 2030. Though some cases
of diabetes cannot be prevented, a
healthy lifestyle can prevent or delay
the onset of type 2 diabetes.
Type 2 diabetes is the most common
form of diabetes, occurring because
the body does not use insulin
properly. Initially, the pancreas will
make extra insulin to account for the
body’s resistance to insulin, but over
time the pancreas cannot produce
enough insulin to maintain normal
blood glucose levels.
The risk of developing type 2 diabetes
increases as people age, and
while there is no way to halt the aging
process, there are many other
ways for men, women, and children
to reduce their risks of developing
type 2 diabetes.
Shed those extra pounds
Being overweight increases your
risk for a host of ailments, including
type 2 diabetes, heart disease, and
stroke. According to the American
Diabetes Association, losing as little
as 10 to 15 pounds can make a significant
difference for people looking to
reduce their risks of developing type
2 diabetes.
When attempting to lose weight,
recognize that making lifestyle
changes is a more effective way
to shed pounds and keep weight
off than fad diets that may promise
quick weight loss but tend to be
less effective at keeping that weight
off over the long haul. Successful
weight loss typically involves a combination
of physical activity and a
healthy diet. Include physical activity
as part of your daily routine several
days per week, taking it slow at
first if you have not exercised regularly
in quite some time. As your
body begins to adapt to exercise, you
can gradually increase the intensity
of your workout routines.
Adopting a healthy diet is another
way to lose weight and maintain
that weight loss. A diet low in
calories and fat is a good start. Men
and women who need to lose a significant
amount of weight may want to
work with a dietitian or nutritionist
to create a meal plan that is likely to
produce the best results and address
any vitamin or nutrient deficiencies
they might have.
Focus on fi ber
Adding more fiber to your diet
is another way to prevent or delay
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the onset of type 2 diabetes. Foods
that are high in fiber tend to make
people feel fuller, reducing the likelihood
that you will overeat. Fiber
also helps the body control its blood
sugar levels, and fiber can lower a
person’s risk of heart disease. Many
foods include fiber, but some high-fiber
foods include beans, fruits, nuts,
and vegetables.
Avoid refi ned
carbohydrates
Studies have shown that diets
rich in refined carbohydrates increase
a person’s risk of developing
diabetes, while additional studies
have shown that diets rich in whole
grains protect the body against diabetes.
Researchers examining the
results of several studies that explored
the relationship between
whole grains and diabetes found
that eating an extra two servings of
whole grains each day can reduce a
person’s risk of type 2 diabetes by
as much as 21 percent. Refined carbohydrates,
which can be found in
white bread, white rice, mashed potatoes
and many cereals, cause sustained
spikes in blood sugar and insulin
levels, which can increase a
person’s risk of diabetes.
Though aging increases a person’s risk for
type 2 diabetes, a healthy lifestyle that includes
routine exercise and a healthy diet
can help men and women reduce that risk
signifi cantly.