Will You Be A Statistic?––Type II Diabetes
Diabetes is sweeping the nation as a wild fire. It is estimated that one in three will be diagnosed with diabetes at some point in their lives. How sad is that?
The most common cause of diabetes is poor nutrition and being overweight. Diabetes may be prevented by eating proper food and exercise.
What can you do to lower your risk for diabetes? Sometimes it is difficult to figure out what you can do. The National Diabetes Education Project has identified some proven steps to reduce your risk of developing diabetes by 50%. The good news is you don’t have to knock yourself out to lower your risk.
Step One: Set a weight loss goal. Aim to lose 5 – 7% of your current weight. So, if you weigh 200 pounds, you need to lose 10 to 14 pounds. Keep a log and write down everything you eat daily and the amount of physical activity you were able to do. Compare each day. Get support from family and friends and perhaps get them involved too. It’s never too late or too early to develop healthy lifestyles.
Step Two: Make healthy food choices every day. Fiber and protein are very important so beans as well as fruits and colorful vegetables are good choices. Choose low-fat or nonfat milk, and low-fat cheese. Other protein choices could be chicken, pork (the other white meat), lean meats, fish, peas, nuts and seeds. When choosing starches, look for whole grain cereals, breads, crackers, brown rice, pasta or oatmeal. Keep good healthy snacks on hand for those moments when you are starving.
Step Three: Strive to become more physically active. If you are not active, start off slowly and choose a physical activity you will enjoy and stick to it most days of the week. Continue to add more time until you reach at least 30 minutes of moderate-intensity physical activity five days a week. Build physical activity into your daily activities. For example, park your car in the furthest space out in the parking lot, take the stairs instead of the elevator, and take a brisk walk at lunchtime.
There are many community programs like the YMCA or Wellness Centers where you can work out for free or at very little cost. These centers afford the opportunity to keep up your physical activity even when the weather isn’t favorable. You have to exercise regularly to help promote better circulation to your body, lower cholesterol balance and blood pressure, and of course, to promote healthy weight management.