Diabetes Prevention

Diabetes prevention: 5 tips for taking control

Tweaking your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider these tips.

When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. Consider the statistics. Diabetes affects nearly 21 million people in the United States and 230 million people worldwide, according to the American Diabetes Association and the International Diabetes Federation. And that number is on the rise. In the United States alone, experts at the Centers for Disease Control and Prevention expect diabetes to affect more than 48 million people by 2050.Scary? Of course. But you don't need to become a statistic. Tweaking your lifestyle could be a big step toward diabetes prevention — and it's never too late to start. Consider the latest diabetes prevention tips from the American Diabetes Association.

Tip 1: Lose extra weight

If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health. And you may be surprised by how much. In one study, overweight adults who lost a modest amount of weight — 5 percent to 10 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by 58 percent over three years. To keep your weight in a healthy range, focus on permanent changes to your eating and exercise habits. Involve other family members as well. Motivate yourself by remembering the benefits of losing weight, such as a healthier heart, more energy and improved self-esteem. http://www.mayoclinic.com/health/weight-loss/HQ01625

Tip 2: Make it a team effort

The American Diabetes Association recommends blood glucose screening for everyone at age 45. If you're overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes — ask your doctor about earlier testing. Also share your concerns about diabetes prevention. Your doctor will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors.

Tip 3: Abt whole grains

Whole grains are an important part of a healthy diet. Better yet, whole grains may help prevent type 2 diabetes. In a 2007 analysis of six separate studies, eating an additional two servings of whole grains a day was linked to a 21 percent lower risk of diabetes. In another study, the risk of type 2 diabetes was about 35 percent lower for participants who ate the most whole grains compared with those who ate the least whole grains. As a general rule, try to make at least half your grains whole grains. It might be easier than you think! Simply choose breads, pasta products and ready-to-eat cereals that list the word "whole" on the package and in the ingredient list. Make sure whole grains appear among the first items listed

Tip 4: Limiting sugar

Although sugar and so-called concentrated sweets that contain a lot of sugar were once considered dangerous for people with diabetes, small amounts won't necessarily thwart your effort to control your blood glucose. Most people with type 1 and type 2 diabetes can consume some sugar as long as they count it as a carbohydrate and don't add it to their diet indiscriminately. Of course, they must adjust their insulin dosage accordingly. Nevertheless, experts still advise limiting simple sugars because they raise blood glucose levels quickly. Artificial sweeteners, such as saccharin or aspartame (NutraSweet), don't raise blood glucose levels.

Tip 5: Alcohol

You can drink alcohol in moderation if you account for the calories in your daily meal plan. Research has shown that drinking moderate amounts of alcohol can lower heart disease risk. Moderate drinking is defined as one standard drink a day for women and up to two a day for men (see "What is a standard drink?" below). You must be cautious, however. Alcohol can cause low blood sugar or further exacerbate a low blood sugar reaction. And because some effects of alcohol (such as drowsiness or slurred speech) resemble those of hypoglycemia, it can be hard to recognize a true diabetic emergency (see "Symptoms of hypoglycemia"). Finally, while moderate drinking may have benefits, there is always the risk of developing alcohol dependence. Certainly no one should drink and drive, and drinking during a pregnancy can hurt your baby

1. Many so-called "health foods" are actually cleverly disguised junk foods that actually stimulate you to gain more belly fat... yet the diet food marketing industry continues to lie to you so they can maximize their profits.

2. Ab exercises like crunches, sit-ups, and ab machines are the LEAST effective method of getting flat six pack abs. We'll explore what types of exercises REALLY work in a minute.

3. Boring repetitive cardio exercise routines are NOT the best way to lose body fat and uncover those six pack abs. I'll show you the exact types of unique workouts that produce 10x better results below.

4. You DON'T need to waste your money on expensive "extreme fat burner" pills (that don't work) or other bogus supplements. A special class of natural foods is much more effective. I'll tell you about these natural foods and their powers below.

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Here's the REAL Truth About Losing Stubborn Belly Fat and Getting a Flat Stomach...
Diet:

Step 1: Have bitter gourd juice and a glass of lukewarm water with half a freshly squeezed lime the first thing in the morning to cleanse the system of all impurities.

Step 2: Have a light breakfast comprising any fresh fruit (except bananas), a small quantity of whole meal bread with butter and fresh milk.

Step 3: Lunch may include a bowl of freshly prepared steamed vegetables, one or two whole-wheat bread with butter and a glass of buttermilk.

Step 4: Have a juice during the mid-afternoon preferably a glass of fresh fruit or vegetable juice

Step 5: Dinner may comprise of a large bowl of raw vegetable salad, with limejuice dressing, sprouted beans and cottage cheese.

Step 6: Avoid spices, condiments, pickles, alcoholic beverages, tobacco, tea and coffee, meat, over boiled milk, as well as white flour and products made from them, refined, processed, stale and tinned foods.
Always Remember:

Fresh fruits contain sugar fructose, which does not need insulin for its metabolism and is well tolerated by diabetics.
Raw foods should be taken liberally as they stimulate and increase insulin production.
Fats and oils should be taken sparingly.
Do good foods for diabetics include: cucumbers, string beans, onion and garlic.
Preventive Measures for Diabetes:
Brisk walks.
Back lifting exercise.
Yogic asanas.
Body massage once a week.
Hot fomentation to lower back.