Diabetes is a rapidly growing problem affecting our country. Historically, it has been more prevalent in adults but has now even begun to affect our children. Diabetes is a metabolic disorder that is characterized by high blood sugar as a result of insulin resistance (or lack of insulin). Insulin is a hormone that is released in the body, typically following digestion of food. The main job for Insulin is to allow carbohydrates and proteins to enter muscle cells. Someone with Type 2 Diabetes will not have the ability to perform this process efficiently. Fortunately this is something that can be prevented, and in most cases, this condition can be reversed. But you should first know some risk factors.
RISK FACTORS OF TYPE 2 DIABETES
- Ages 45 or older
- Overweight or obese
- It's hereditary (a parent, brother, or sister has it)
- Fairly inactive or sedentary
- History of high blood pressure or other heart disease
- Poor diet (high in carbohydrates/sugars)
Type 2 Diabetes can be prevented, improved, or possibly even reversed by making healthy lifestyle changes.
- EXERCISE. Gradually increasing your daily activity and becoming more fit will be a great way to steer yourself towards a healthier you. Of course, consult your doctor to make sure your exercise choice will be safe for you.
- Walk more. Take a couple moments out of the day when you can take a walk around your workplace, a nearby park, or just a scenic route where you can enjoy a peaceful stroll. If you're within walking distance of the market or restaurants you enjoy (or other activities), leave the car at home and take a nice walk.
- Take the stairs when possible. Unless you're at the Empire State Building, try opting out of the elevator and taking the stairs. This is an easy way to incorporate some extra activity to your day.
- Include resistance training. Resistance training (weight training) has been shown to fight the effects of Type 2 Diabetes. Not to mention, it's a great way to improve body composition and shed body fat. Paired up with aerobic cardiovascular activity (walking, jogging, swimming, biking, etc), you have a recipe for success.
- NUTRITION
- Eat a more nutritious diet. Load up on your proteins and vegetables but ease off the sugars. A commonly unknown source of sugars comes from breads, tortillas, rice and even fruits. You don't have to cut these things out of your diet but you should be mindful and eat them in moderation. Sugars from these foods are still better than sugars in candy, sweets, sodas, or even "fruit" juices.
- Eat as naturally as possible. If it comes in a box or package, its very likely that it is not good for you. The best food choices will come from the perimeter of the market.
- BODY WEIGHT
- If you have improved your nutrition and exercise levels it is very likely that you have lost a couple pounds by now. Lowering your body weight is a simple and easy way to measure your progress. In most cases, 10 to 15 pounds is enough to make a significant improvement.
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