Lowering your risk of Type 2 diabetes does not have to become a full-time job. The latest science proves it’s never been easier to offset the life-threatening affliction.
If your personal doctor has determined that you are at risk for Diabetes type 2, you are not alone. According to the American Diabetes Association, physicians have diagnosed 57 million Americans with prediabetes, or higher-than-normal blood sugar levels; another 24 million actually have diabetes. Whether it is your excess fat or your family history that’s to blame for your increased risk, you probably see prevention as a daunting undertaking. Yet it’s critical that you take action- now. Why? Diabetes-related conditions kill more and more people each year than breast cancer and AIDS combined.
And the truth is, you don’t need to overhaul your lifetime to lower your risk; the most recent investigation points to small lifestyle shifts that will actually make a significant difference with regards to preventing diabetes.
In fact, if you’re currently attempting to lose weight, chances are the changes already are on your radar. Otherwise, they should be, especially if Type 2 diabetes runs in your family. A recently available Australian study found that whenever healthy subjects ages 25 to 55 were overfed, those that have a family history of diabetes gained about 3 more pounds-and showed more insulin resistance- than those without the genetic link. Don’t wait to be diagnosed to implement a healthier lifestyle. Get started now!
Small change #1
MOVE IT, MOVE IT
One of the simplest, most effective ways to begin lowering your diabetes risk comes down to two words: Move more. In fact, regular activity (paired with a healthy diet plan) can cut your diabetes risk by nearly 60 percent. An inactive lifestyle not only results in obesity, it makes up about 300,000 premature deaths each year-mainly from heart problems, for which those with prediabetes are at a significantly increased risk. The study has shown that physical activity can improve your body’s ability to use insulin. The catch? The effect lasts only 12 to 2 days, so regular activity is vital to keeping insulin working effectively. How can you reap this major health benefit? Try to accomplish a total of 150 minutes of moderate-intensity exercise each week, according to the U.S. Centers for Disease Control and Prevention. If hour-long workouts require too large a chunk of time, exercise in bite-size sessions as short as 10 minutes each and you will still obtain the prevention payoff.
YOUR ACTION PLAN
The simple act of walking is among the best ways to help reduce diabetes risk. Ready to get started? Try one of the two 10-minute walks below designed by Judy Heller, an American Diabetes Association Team D Marathon Training Coach based in Portland, Oregon. Start with Walk I and work up to Walk 2 (or a combination of both walks). Be sure to break a sweat-this will cut your Diabetes type 2 risk much more.
CHECK YOUR INTENSITY
Use this chart to gauge how hard you should be working during these two routines.
- LEVEL 1 Very easy. You can talk with no effort.
- LEVEL 3 Moderately easy. Your breathing may be slightly heavy.
- LEVEL 5 You’re starting to sweat but can talk in short sentences.
- LEVEL 7 You’re sweating, and talking takes effort.
- LEVEL 9 You’re moving almost at top speed and entering the can’t-talk zone.
WALK 1 EASIER
- 1 min Walk at VEL1
- 4min Walk at LEVEL 3
- 30 sec Walk at LEVEL 6-7
- 3 min Walk at LEVEL 5
- 30 sec Walk at LEVEL 6-7
- 1 min Walk at VEL1
Total time: 10 min
WALK 2 MORE CHALLENGING
- 3 min Walk at LEVEL 5
- 1 min Walk at LEVEL 7
- 1 min Skip quickly (knees high) at LEVEL 10
- 2 min Walk at LEVEL 7-8
- 2 min Skip quickly (knees high) at LEVEL 10
- 1 min Walk at LEVEL 7-8
Total time: 10 min
COOL DOWN: after both walks, cool down by walking FOR 2 MINUTES AT LEVEL 1.
Small change #2
A SWEET SURPRISE
Did you know the most recent thinking is that sugar is no longer the enemy if you are vulnerable to diabetes? Actually, no foods are off-limits. As long as blood glucose levels are in control, professionals state that some sugar could be part of your diet. That said, you’ll still have to be smart about your food choices: You should limit foods rich in calories, saturated fats, trans fats, and sodium, and instead concentrate on eating lots of whole grains, lean proteins, fruits, vegetables, and low-fat and non-fat dairy products, in addition to foods with healthy fats like nuts and olive oil. Particularly important? Fresh produce. One study found the incidence of diabetes was 22 percent lower among people who consumed the most fruits and vegetables. Hungry for some snacks that will help maintain your blood glucose levels in check? See below for our suggestions.
YOUR ACTION PLAN
If your ultimate goal is to eat a nutritious, well-balanced diet, eating too many prepackaged snacks could throw you off track. Instead, consider swapping a minimum of one prepackaged snack each day for one of the fiber- and protein-rich homemade options below.
TRY Brown Rice and Veggies
Stir 1/2 c cooked leftover veggies into 1/3 c cooked brown rice. Sprinkle with 1 tsp grated Parmesan cheese.
WHY A recent study found that people who ate at least two weekly servings of brown rice lowered their diabetes risk by 11 percent over those who ate less. In addition, the rice and veggies offer feel-full fiber to boost your weight-loss efforts.
TRY PB&J Muffin
Spread 1 Tbsp low-fat peanut butter (or substitute cashew, almond, or soy butter) on a wholewheat English muffin and top with 2 tsp sugar-free jelly.
WHY A recent study from the Harvard School of Public Health found that a daily dose of peanut butter may ward off Type 2 diabetes. The research, conducted on more than 80,000 women, found that those who ate 1 Tbsp of peanut butter at least five times a week reduced their diabetes risk by 30 percent over those who rarely or never ate peanut butter.
TRY Pumpkin Yogurt Parfait
Mix 1 c fat-free vanilla yogurt with 1/2 c canned pumpkin puree. Top with 1 Tbsp each of slivered almonds and wheat germ.
WHY Preliminary research from China indicates that pumpkin extract (found in pumpkin puree) may help regulate blood sugar in healthy people, as well as offer protective benefits to the pancreas in those with uncontrolled blood sugar.
REALITY CHECK: PROMISE IN A PILL?
People with severe Diabetes type 2 often have to rely on insulin injections to control the condition. You could have seen recent news reports about an insulin pill, which will offer a quick, pain-free alternative to insulin shots. No breakthroughs are imminent, however, says Christine Tobin, president of health-care and education for the American Diabetes Association. In fact, the promise of the insulin pill has been a longtime coming. “For 3 decades, pharmaceutical companies have presented findings saying a pill is in the works, but we’re still years away,” says Tobin. All the more reason to make little changes today that will help you prevent the need for insulin shots in the near future.
