WebSpider, back again from the Puppet Treehouse workshop with more information on diabetes. Yesterday we talked about Risk Factors for developing diabetes. If you are at a risk for developing diabetes, what steps can you take to prevent it?
Good news: the best prevention against type 2 diabetes is also the way to a healthy life free of other medical complications! Maintaining a healthy weight through physical activity and a balanced diet are vital steps in preventing type 2 diabetes.
Let's break it down ................................................................
Good news: the best prevention against type 2 diabetes is also the way to a healthy life free of other medical complications! Maintaining a healthy weight through physical activity and a balanced diet are vital steps in preventing type 2 diabetes.
Let's break it down ................................................................
A balanced diet: Chiefly, the best preventative step is moderation. While some recommend that you completely avoid foods that spike your blood sugar and cause you to crash afterwards (such as starches and sugars), the truth is you can indulge a bit so long as you do not overindulge. Many sweets contain a large quantity of carbohydrates even in small servings, so watch out for those! You don't have to cut sweets out of your diet entirely - but saving them for special ocassions, and making sure to have small portions, makes the sweets sweeter and safer! Stay away from trans fats (you'll find these mostly in fast food and packaged cookies), but gobble up high-fiber foods (like raw fruits & veggies, whole grains, and oatmeal)! Read your food labels before chowing down! For more information of what carbs are good substitutes for others, our friends at the American Diabetes Association have a very helpful page! Alcohol and cigarettes also increase your risk and should be avoided.
Physical activity: Keeping active is another great way to keep your weight down and lower your risk of type 2 diabetes! This doesn't mean you have to press thousand of pounds at the gym! Official recommendations say you should get at least 150 minutes of physical activity every week (or 30 minutes a day, 5 days a week), and this can range from working out at the gym, running, hiking, biking, swimming, and even just walking, gardening, or doing housework. The most important thing is raising your heart rate and breaking a sweat. Not only will this stimulate the rest of your body (have you ever noticed that not only do you have more energy, but that your thinking feels sharper after your body is warmed up from activity?), it will help you lose weight and maintain a healthy BMI. Having trouble getting motivated? Check out this page of tips, also from our friends at the American Diabetes Association.
Want to learn more? Stay tuned for Treatment, Complications, and more!
Physical activity: Keeping active is another great way to keep your weight down and lower your risk of type 2 diabetes! This doesn't mean you have to press thousand of pounds at the gym! Official recommendations say you should get at least 150 minutes of physical activity every week (or 30 minutes a day, 5 days a week), and this can range from working out at the gym, running, hiking, biking, swimming, and even just walking, gardening, or doing housework. The most important thing is raising your heart rate and breaking a sweat. Not only will this stimulate the rest of your body (have you ever noticed that not only do you have more energy, but that your thinking feels sharper after your body is warmed up from activity?), it will help you lose weight and maintain a healthy BMI. Having trouble getting motivated? Check out this page of tips, also from our friends at the American Diabetes Association.
Want to learn more? Stay tuned for Treatment, Complications, and more!
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