Adult-onset diabetes is running rampant in our country. These days there are more deaths attributed to diabetes-related problems ever. Don’t worry, I’m not being insensitive here. Many people can’t help having blood sugar and diabetic problems, as their issues are hereditary or something they are born with. However, many adults who develop blood sugar problems and adult onset diabetes can easily control or rid the issue by simply making a few lifestyle changes and undoing poor choices made with diet and exercise as they have aged.
Harvard’s School of Public Health gives some great tips to help reduce our risk of developing diabetes:
- Put exercise first. Regular exercise by itself can cut diabetes risk. Exercise also helps to manage your weight. Choose things you enjoy and do them every day.
- Try to keep your weight in check. Being a healthy weight is the best thing you can do to lower your risk of diabetes. Need to lose weight? Getting active and eating smaller portions slowly are your best bets.
- Choose healthy fats. Sure, they’ve got long names, but a diet rich in mono and polyunsaturated fats can help lower your risk of diabetes and heart disease. Canola oil and olive oil are great choices, as are the fats in avocados, nuts, and seeds.
- Focus on plant foods. A diet high in whole grains can help lower the risk of diabetes and keep appetites in check. Choose a good variety of whole-grain foods.
- Cut back on refined carbs and sugary drinks. White bread, white rice, white pasta, and potatoes cause fast and furious increases in blood sugar, as do sugary soft drinks, fruit punch, and fruit juice. Over time, eating a lot of these refined carbohydrates and sugar may increase your risk for Type 2 diabetes. To lower your risk switch to whole grains and skip the sugar.
Source: Harvard School of Public Health