Top 5 tips to help prevent diabetes

November 14, 5:10 PMNatural Health ExaminerGenevieve Kiger

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Losing Weight, and the Exercise to Accomplish Weight Loss,
Can Significantly Reduce the Risk of Type 2 Diabetes

November 14th is designated as World Diabetes Day by the World Health Organization (WHO) and the International Diabetes Federation, and is right in the middle of American Diabetes Month.  To help spread awareness in honor of these observances, Bob Greene, a best selling author, shares the top 5 tips to prevent diabetes from his book, The Best Life Guide to Managing Diabetes and Pre-Diabetes.

Start the Day Out Right: Steel Cut Oats

Steel cut oats are thicker and coarser than other kinds of oatmeal, resulting in a 40% lower glycemic index.  A lower glycemic index means better blood sugar levels after eating it.  Plus, of course, you get all the other health benefits associated with oatmeal.

Go Nuts!  But Not Too Much…

According to a Harvard Nurses' Health study, women who ate at least five ounces of nuts per week had a significantly lowered risk of developing type 2 diabetes.  This includes peanut butter.  However, nuts are very rich in calories, too, so don't overdo it — being overweight adds to diabetes risk and can outweigh the benefits of diabetes-preventing foods.

Speaking of Being Overweight and Type Two Diabetes…

Women whose waists measure more than 35 inches, and men, 40 inches, are at increased risk of developing diabetes and pre-diabetes.  So definitely watch what you eat, and trim down that waistline!

Walk Away the Weight

A 30 minute walk 5 times a week can do wonders for the waistline — and therefore diabetes risk.  In 16 weeks, women who walk at moderate or high intensity around a track 5 times a week lost 9% of belly fat, the most dangerous kind of fat, and another 9% of subcutaneous (under the skin) fat.  That's a total loss of 18% fat, which can be a huge boost to your health — not to mention that cute dress you can't quite fit into.

Positive Side Effects of Diabetes Drugs

Many drugs taken to treat type 2 diabetes have a very positive side effect — they help slim down waistlines, a wonderful added bonus.  Some, however, have the opposite effect, and if you're taking one of those, you'll need to exercise a bit more and cut a few more calories to compensate.

photo by Helga Weber

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