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5 Ways To Prevent Diabetes

9/21/2015

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Diabetes has become more and more popular in many countries in the world. This disease has two types: type 1 diabetes and type 2 diabetes. While type 1 diabetes often appears in children, teenagers or young adults, type 2 diabetes is described as an epidemic.

Following are 5 ways that can help you prevent and protect against diabetes.


1. Drink coffee

If you are a coffee drinker, there is good news for you: Sipping the beverage can keep diabetes at bay. According to a study conducted by researchers at the Harvard School of Public Health, drinking more than 6 cups of java daily could lower the risk of developing type 2 diabetes up to 29 to 54 percent, and sipping 4 to 5 cups cut risk about 29 percent. Besides, coffee has the great positive effects on blood sugar levels and improves metabolism. In addition, java is loaded with magnesium, potassium and antioxidants that help cells absorb sugar and even protect insulin-secreting cells from damage.

2. Eat breakfast

Eating breakfast every day is another way to avoid diabetes. A recent study showed that eating something within two or three of rising daily could reduce the risk of developing the disease by 34 percent. Another study also revealed that skipping breakfast temporarily induced insulin resistance, making more likely for someone to get diabetes. There are some healthy foods and fruits that you should include in your breakfast like peaches, eggs, a bowl of muesli or high-fibre cereal with skim milk, yogurt with fresh berries, whole-grain cereals, etc.

3. Exercise

A study showed that people who exercised up to 4 hours a week or about 35 minutes a day cut their risk of diabetes by 80 percent. Physical exercise helps prevent diabetes by transporting blood sugar into fuel-hungry muscle cells and increasing insulin sensitivity. So you can practice yoga or walk as much as you can every day to protect against diabetes. You can also sign up for an aerobic class and climb stairs instead of using an elevator. These activities can not only keep you trim and control your cholesterol and blood pressure but also regulate insulin production.

4. Get a good night’s sleep

Lack of sleep can cause spikes in the hormone cortisol, which raises insulin levels and leads to blood sugar imbalances. People who sleep less than 5 hours also double the risk of high blood pressure. What’s more, according to results from the Boston Area Community Health Pre-Diabetes Study, sleeping less than 6 hours a night is associated with a 60 percent higher rate of diabetes. Meanwhile, a study by Yale University also found that those who regularly get less than 6 hours of shut-eye double their diabetes risk. So it is important for you to get a good night’s sleep to protect yourself from diabetes.

5. Lose weight


Excess weight is the number one reason that causes you to be at higher risk for Type 2 diabetes. Even extremely overweight people are 70 percent less likely to get this disease when they lose just 5 percent of their weight. Therefore, shedding some pounds is the single most effective method of prevention.

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What You Can Do to Prevent Type 2 Diabetes

9/6/2015

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Type 2 diabetes is the seventh leading cause of death in the U.S. and is becoming more and more prevalent. It currently affects approximately 9% of Americans. Another 12% have a condition called pre-diabetes.

When you eat carbohydrates, they are converted into glucose and absorbed into the bloodstream. The rise in blood sugar signals the pancreas to release the hormone insulin. Insulin transports glucose into the cells where it can be used as energy or stored as fat. Type 2 diabetes develops when the body is unable to produce enough insulin, or when the cells become insulin resistant, causing blood glucose to rise to dangerous levels.

The good news is that nine out of ten cases of type 2 diabetes are entirely preventable. By maintaining a healthy weight, exercising regularly and eating a nutritious diet, you can greatly reduce your risk of developing this deadly disease.

1. Watch Your Waistline
Overweight individuals are seven times more likely to develop type 2 diabetes than those who maintain a healthy weight. People have a tendency to gradually pile on pounds as they grow older and many are unaware that they are technically overweight. Use an online BMI (body mass index) calculator to determine whether your weight falls within the normal range for your height. A BMI over 25 means you are overweight and a BMI over 30 puts you in the obese category. Waist size is also related to diabetes risk, independent of BMI. Overweight men with a waist circumference of over 40 inches and overweight women with a waist over 34.5 inches have the same risk of developing diabetes as those who are clinically obese. If your BMI or waist measurement is above the healthy range, losing 10% of your current weight could cut your chances of developing type 2 diabetes in half.

2. Give up Sugary Soft Drinks
Cola, flavored sodas, energy drinks, fruit drinks and other beverages containing added sugar or high-fructose corn syrup quickly raise blood sugar and insulin levels, increasing insulin resistance over time. They also contribute to weight gain, another factor linked with type-2 diabetes. A meta-analysis of eight studies concluded that for every additional 12-ounce sugary beverage a person drank each day, their risk of developing type 2 diabetes increased by 25%. Iced herbal tea (with no sugar added) is a good substitute for sugary soft drinks. If you can’t give up soda, switch to a diet brand, preferably one sweetened with stevia, a natural herbal sugar substitute.

3. Avoid Refined Carbohydrates
Refined carbohydrates including white bread, white rice, pasta, mashed potatoes, sweetened breakfast cereals and baked goods made from white flour have a high glycemic load. They are quickly broken down into glucose and cause spikes in blood sugar and insulin levels. This puts stress on insulin receptors in the cells and can lead to type 2 diabetes. A dietary study including approximately 350,000 participants from four countries found that those who ate the highest amounts of white rice had a 27% higher risk of diabetes than those who ate the least. The risk increased by 10% with each additional daily serving. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. This leads to lower, slower increases in blood sugar and insulin. Switching to whole grain foods can help to lower your diabetes risk.

4. Get Moving
Exercise doesn’t just protect you from diabetes by helping to keep your weight down. It has specific benefits for blood sugar regulation. Working your muscles makes them more responsive to insulin and improves their ability to absorb glucose. Exercise clears glucose out of the blood and into skeletal muscle cells, which utilize it to fuel the increased activity. Exercise also boosts blood flow to muscles, making more glucose available for the muscles to absorb. The result is lower blood sugar levels and a decreased risk of diabetes. Try to get 30 minutes of moderate-intensity physical activity at least five days a week. Studies have shown that simply walking briskly for a half hour every day reduces the risk of developing type 2 diabetes by 30%.

5. Eat More Vegetables
A four year study of 64,000 middle-aged Chinese women concluded that a higher intake of vegetables helps to protect against type-2 diabetes. Those who consumed the most vegetables (averaging 426 grams per day) lowered their diabetes risk by 28% compared to those who consumed the least (averaging 122 grams per day). The same study found no association between fruit consumption and diabetes risk. Vegetables tend to contain less natural sugar than fruit while supplying many of the same vitamins and nutrients. For example, oranges contain 9.35 grams of sugar per 100g whereas broccoli contains 1.39g of sugar per 100g, yet broccoli also has more vitamins C. Replacing sugary and starchy foods with extra servings of vegetables can help you to control both your weight and your blood sugar levels.

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    Allan Chai

    HKIII Nutritionist (The University of Queensland, Australia)

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