7 Important Steps on How to Prevent Diabetes
7 ImportantSteps on How to Prevent Diabetes - If steps could be taken now to prevent
diabetes and irreversible damage to the organs in your body, wouldn't you want
to know how? Especially if diabetes runs in your family, and even if it
doesn't, with today's fast food, pre packaged, electronic society, doctors are
reporting diabetes on an epidemic escalation. Doctors are now reporting 95% of
all diabetic diagnoses are type 2 diabetes.
This type in most of the cases can be controlled just
with a few, very few, lifestyle changes. I know you've heard it before, but I
can't stress enough that once your body organs are damaged, it is not
reversible in many cases, and left without treatment can really complicate your
life with a heart attack, stroke and breakdown of body organs causing
blindness, kidney failure just to name a few. Once you have diabetes, you will
always have diabetes and it is up to you to control it.
The biggest
risk is being overweight. By reducing your intake you will take a huge step
in the prevention of diabetes. Put less food on your plate, more vegetables and
smaller amounts of meat will make a big difference. Drink a glass of water
before each meal which will leave less room for food. It won't be long before
you see and feel the results.
Low fat
spreads and dressings have come a long way in taste so use in place of high
calorie fat laden ones. Instead of deep frying your food, bake, steam or grill
and trim all visible fat you are eating. There are some really excellent
diabetic cook books out there, invest in one for ideas.
With most packaged foods being indexed with the
ingredients they contain it is easy to check the glycemic and carbohydrate
content. This really helps in keeping your blood sugar in check to prevent the
onset of diabetes. The lower glycemic and carbohydrate content the better.
In a Day Try
to consume at least 8 glasses of water. If you drink from a straw you'll be
surprised how quickly you can drink the water. Just keep a bottle or glass near
you throughout the day and it will be gone before you know it.
Of course if
you exercise, you'll become thirsty and that will take care of some of the
water. But exercise is very important in preventing diabetes and it doesn't
have to be strenuous. Start with just walking 15 minutes a day. Add to that leg
or arm exercises as your watching T.V. Just keep moving.
If between
meals you're feeling a bit hungry, keep healthy snacks available so you
don't over eat at meal times. The operative word here is 'healthy snacks'. Have
some water as well.
Using skimmed milk for your coffee and tea instead of
full-fat milk can add up in your caloric intake and make a big difference.
Preventing diabetes now can be done quite simply with
just a few simple lifestyle changes. Of course if you're in doubt it is always
good to check with your doctor. It certainly is worth it for a lifetime of good
health.
