Diabetes plagues the lives of over 26 million Americans. This shocking figure can be overwhelming to think about. The main thing that can be gathered from this is knowing that, if possible, you want to remove your name from this list in the best ways possible. While diabetes can be a genetic condition, there are real steps that can be taken to reduce the risk of diabetes.
Drink Coffee
With so much information talking about the dangers of caffeine, it can be a surprise to learn that recent studies have found that increasing your coffee intake can actually reduce risks of diabetes. It is important to note that sugar levels can be affected, so be careful about what gets added to the coffee. But, your enjoyable treat can aid in reducing risk factors which can cause complications later down the line.
Eat Nuts
Nuts are both nutritious and convenient snacks. Packed with protein, they help with energy levels and reduce cholesterol. It should be kept to about a handful to avoid high calorie intake. But, studies have shown that those who eat nuts are able to reduce risk of diabetes by about 11%.
No Heavy Alcohol
While having a drink every once in a while can be enjoyable and even have great health benefits, binge drinking or drinking heavy alcohol can actually put one at risk for issues with diabetes. The reason for this is that it increases insulin levels in the brain. Drinking in moderation can help to reduce this risk factor.
Walk After Eating
People who sit for many hours a day have a 19% more chance of developing issues with diabetes. For this reason, walking about 15 minutes after eating is suggested. This is not too strenuous and great for the heart. Being active has many excellent benefits, so it makes sense that it would help to reduce risk for diabetes.
Weight Lifting
While good cardio is great for the heart, lifting weights has been found to have even more benefits. Lifting weights helps to keep blood sugar lower than even cardio. Weight lifting also helps to build muscle and increase metabolism, which naturally slow down with age.
No Soda
Soda has no nutritional value and actually has additives that can increase risk for diabetes. The risk of having complications from diabetes is increased by 26% when one drinks soda. Switching to green tea or fruit juices can help to reduce this risk factor.
Cut Back on Meat
Eating large quantities of meat can put one at risk for type 2 diabetes. Red meats and processed meats have high saturated fat, cholesterol, and animal protein, not to mention non-food additives. Eating foods like whole grains, nuts, dairy, fish, and poultry can help to reduce this risk factor.
Good health is something that all can enjoy, even those who already have little or significant risk for diabetes. But feeling good and being healthy are important factors which can add to a great quality of life. While working to reduce risk can seem challenging, it is well worth it to have more days of symptom free living.Hea
