Prevent Diabetes

Type 2 diabetes: Is it possible to prevent diabetes?

The incidence of type 2 diabetes is far more common than it was just a few decades ago. Adult onset diabetes (type 2) is now being diagnosed in children, teens and younger adults. Whereas type 2 diabetes used to be considered an older person's disease, this is no longer the case. With childhood obesity on the rise as well, it's reasonable to make a connection between diet and weight as contributing factors.

If you're overweight, eat poorly and live a sedentary lifestyle, you may be setting yourself up for diabetes, no matter what your age. If you've been diagnosed with pre-diabetes, or have other risk factors such as a genetic disposition to diabetes, a family history or have developed diabetes during pregnancy, it's especially important that you take action to prevent diabetes. Here are some guidelines on the steps you should take to prevent diabetes.

In a recent large study, which followed patient's health records over a sixteen year period, it was concluded that being overweight was perhaps more important than exercise in preventing diabetes. Women with a body mass index (BMI) of 40 were 28 times more likely to develop type 2 diabetes than women of normal weight and BMI. Patients who were obese, yet exercised 3-4 hours a day for five days each week, were still 11 times more likely to develop diabetes than their slim counterparts without a regular exercise program.

This is not to say that you should not exercise, but instead suggests that, if you're overweight, weight loss should be a primary goal in preventing diabetes. Achieving a normal weight and BMI will exponentially reduce your risk of developing diabetes.

Incorporating a regular program of exercise does not necessarily mean this will directly prevent diabetes, but you will burn extra calories and improve your cardiovascular function and circulation, which are typical complications of type 2 diabetes.

Whatever diet program you choose, start switching to whole, preferably organic foods, rich in complex carbohydrates (those which break down slowly), with plenty of fruits and veggies, low in fat and high in fiber. Nutrient-dense foods should be your first choices. If you eat meat, go for smaller portions of organically raised meats which contain no growth hormones. Processed foods contain high levels of chemicals, preservatives, dyes and other food additives, along with large amounts of salt and sugar. Read the labels and see for yourself. When your goal is to prevent diabetes, such foods are going to contribute to a pre-diabetic condition, eventually. The convenience they offer is not worth the risk!

One of the most important steps you can take to prevent diabetes is to restrict your sugar intake. In type 2 diabetes, your body no longer efficiently manages insulin production. If you're a big soda fan or dessert freak, your system is constantly taxed with big sugar spikes which can literally wear out your body's ability to manage your blood sugar. If you must drink soda, look for some of the new products which are made with Splenda(R) rather than sugar. Although I rarely drink sodas, I've tried these Splenda(R) drinks and they do taste like sugar, without that funny aftertaste of the regular diet sodas. Try using this sugar to sweeten coffee or lemonade and substitute Splenda(R) in recipes that call for sugar.

When you consider that processed convenience foods were hardly as plentiful three decades ago as they are today, these foods become a likely contributing culprit in the rise of diabetes cases, as well as increased incidence of obesity in young children and adults. To prevent diabetes, get into good dietary habits. Get your kids into healthy eating habits as well. Good health is worth its weight in gold so make sure you consider diabetes natural remedies too.