Research studies have found that moderate weight loss and exercise can prevent or delay type 2 diabetes among adults at high-risk. Find out more the risk factors for type 2 diabetes and what you can do to prevent or delay the disease.
How does body weight affect the likelihood of developing diabetes? Being overweight or obese is a leading risk factor for type 2 diabetes. Being overweight can keep your body from making and using insulin properly, and can also cause high blood pressure. Studies show that moderate exercise of about 30 minutes or more, 5 or more days a week can delay or possibly prevent type 2 diabetes.
What can I do? If you are overweight or obese and you have discussed options with your doctor, begin with starting an exercise and diet program.
1. Begin an exercise program. Get at least 30 minutes a day. If you are new to exercise, talk to your doctor and begin slow. Walking is a great way to exercise and cheap too! Adding strength training 2-3 days a week for 20 minutes will add muscle which will make you stronger and help burn fat.
If you would like to know more about fitness and exercise programs feel free to email me here at firstname.lastname@example.org. I can help you start an exercise program that fits your needs and limitations.
2. Simple changes in what you eat will help reduce your risk.
- Eat Leafy Greens. Having on and a half extra servings of vegetables like spinach and kale each day reduces type 2 diabetes risk 14%.
- Go Nut. Consuming 2 ounces of tree nuts daily may help improve blood-sugar control and lower bad cholesterol.
- Trim the Fat. In a study, People at risk for diabetes were placed on a low-fat diet. After eight weeks, their bodies produced more insulin.
- Eating a wide variety of fruits, vegetables and lean meats is essential to managing diabetes.
- Herbal Support. There are some herbs that help control blood sugar levels, as well as support digestion and cardiovascular health. Talk with your doctor about these herbs. For a list of herbs including Cinnamon (reduces insulin resistance, helping to regulate blood sugar) go here Herbal Support - Diabetes