Diabetes is a health condition that is growing at an alarming rate. It is believed that about 25% of Americans have prediabetes and only 4% are aware of this. Prediabetes is a condition where the blood sugar levels are slightly elevated and if not taken care of can lead to diabetes.
Once this is detected there is a possibility that it can be reversed. What is upsetting is that those who have this condition and know about it, they just decide to do absolutely nothing to reduce their risk of diabetes. They continue with their bad and unhealthy habits.
There are ways to prevent or reverse this condition. It can be done by losing weight, changing eating habits and exercising. Now there are many reasons for this condition, it could be due to obesity, unhealthy habits and also it can affect those that may carry this condition because it runs in the family. For those that know from the beginning that they have a chance of getting diabetes, should make them even more conscientious and do everything in their power to avoid getting this disease.
Diabetes is a disease that once it is detected will include constant blood sugar monitoring and medicine. But that is not all, due to diabetes, there are other health risks that a person has to concern themselves with, such as Alzheimer, kidney failure, etc.
For those that truly want to prevent this illness, here are just a few simple ways to help you reverse or prevent diabetes.
LOSE WEIGHT
Doctors found that for those people who are overweight, if they lost at least 5% of the weight that would reduce their risk of getting diabetes. The people that did lose the weight did not exercise, just simply changed their eating habits.
WALK
Just by walking 30-35 minutes a day reduced the risk of diabetes by 80%. The study showed that these people did not lose weight but did lower their risk. The reason is that while you are walking, the body uses the insulin hormone more efficiently by moving blood sugar into cells which provide energy and nutrition.
HIDDEN SUGARS
Take the time to read the labels and check the nutritional contents. Make sure that it fiber, the higher the grams the better. Fiber traps things as sugar, fat and doesn’t allow it to filter through your system. However, you also have to make sure that the fiber is not overshadowed by refined grains, cholesterol raising fats, brown sugar, corn sweetener, high fructose, molasses, etc.
CAFFEINE
Researcher did a study that people who drank more than 6 cups of coffee actually reduced the risk of diabetes by 54%. Those that drank about 4 to 5 cups reduced their risk by 29%. They also found that some types of teas, soda and even chocolate (dark chocolate and in moderation) could also reduce the risk of diabetes. That is due to the caffeine content. Caffeine actually boost the metabolism, contains potassium, magnesium and antioxidants that actually help the cells absorb sugars.
MORE VEGGIES
Researchers found that those that ate red meat 5 times a week actually increased their risk of type II diabetes by 29%; this was more noticeable in women. Those that ate processed meats such as bacon and hot dogs increased their risk of type II diabetes by over 35%. This is due to the cholesterol levels in the red meats and processed meats. It showed that those that ate less meat and more vegetables reduced their risk and could even reverse the prediabetes symptoms.
STRESS
Many may not believe this but for those of you that have diabetes or prediabetes, stress will actually elevate your blood sugar levels and quickly. The more stressed you are the higher your blood sugar will get. You have to find a way to reduce your stress levels, go for a walk, take deep breaths, listen to music, vent and most of all find ways to relax. Take one day just to rest and have fun with the family or friends.
SLEEP
Another way to help reduce your blood sugar levels and reduces the risk of diabetes; you should sleep 6 to 8 hours a night. Studies have found that if you sleep too much or too little, you will double your risk of diabetes. While you are sleeping your body has a chance to balance itself out and to do this it needs just the right amount of sleep. Doctors have always stressed to their patients that the body needs to rest and 8 hours of sleep will do it. This allows the body to heal, the mind to relax and to balance hormones. These are only a few of the things you can do to prevent or reverse the prediabetes condition. If you are suffering from type II diabetes, then these things will help you from developing type I and having to give yourself insulin shots.
There are many cases of those who suffered from type II diabetes and by just changing a few things in their daily routine have actually reversed it. It’s never too late make changes in our eating habits, way we live, exercising habits and think. Many believe that because they are diagnosed with prediabetes or type II diabetes they have to eat vegetables and sugar free foods. This is not the case. All you have to do is be more careful and eat in moderation. This is why doctors believe patients just don’t do anything to take care of themselves. There are many books out there with recipes for those that suffer from this condition. Take a look at them, you will be shocked. They are tasty but healthy and you can even have dessert.