4 Ways to Prevent Type 2 Diabetes That You Have Never Heard About!
The basic tenets of type 2 diabetes management and prevention are well known.
"Eat right, exercise, lose weight and take your medications".
While those four pillars of diabetes prevention are not going away anytime soon, they aren't the only factors involved in handling your diabetes.
In addition to getting to and maintaining a healthy weight, eating a solid diet, and being physically active, why not consider these little known ways to offset type 2 diabetes? 1.
Avoid Trans Fat Like the Plague Researchers now think that chronic inflammation is the underlying cause of type 2 diabetes.
Because excess fat cells create boatloads of inflammation, being overweight greatly increases the odds you will end up with type 2 diabetes.
However, your weight is far from the only thing that determines how much inflammation you have inside your body.
Trans fat, a fat found in baked goods, processed foods and fried food, is a well-known inflammation promoter.
Trans fat should be meticulously avoided if you are at risk for type 2 diabetes.
A study in The American Journal of Clinical Nutrition found that just a 2% increase in the intake of trans fat increased your risk of developing type 2 diabetes by 39%.
2.
Fill Up On Fiber It is just too bad the focus of diabetes prevention is on what you can't eat.
The truth is, there are plenty of delicious foods available to you, even if you are at high risk of developing type 2 diabetes.
One of the most important "food groups" to start eating are high-fiber foods.
It is important to note though this does not include fiber laden processed cereals and bars.
Nature has plenty of high-fiber options for you.
Whether it's an apple, a bean, or nuts, a diet rich in natural plant foods will almost guarantee you get the recommended 25-30g of fiber everyday.
3.
Down Antioxidants Free radicals are renegade cells that run around wreaking havoc on your body's vulnerable tissue.
The result? A spike in inflammation and insulin resistance.
The only way to effectively fight free radicals is by taking in antioxidants.
Dark colored fruits and vegetables are great choices, but they are far from being the only antioxidant-rich foods out there.
Tea, red wine, and even coffee have been shown to increase insulin sensitivity and decrease the risk of developing type 2 diabetes.
4.
Stop Snoring Snoring isn't just annoying to your neighbors...
it can actually cause diabetes.
Obstructive sleep apnea (OSA) is an incredibly common condition that is caused by obstructed airways during sleep.
OSA interferes with your natural sleeping patterns to such an extent, it doesn't just make you sleepy...
it makes blood sugar levels spike.
Research shows that 77% of people with diabetes also have OSA as both conditions are linked to obesity.
However, when people with type 2 diabetes are treated for OSA, the drop in blood sugar is equivalent to most prescription drugs.
If you suspect you have OSA, it's important to talk to your health care provider now before it brings you one step closer to type 2 diabetes.
"Eat right, exercise, lose weight and take your medications".
While those four pillars of diabetes prevention are not going away anytime soon, they aren't the only factors involved in handling your diabetes.
In addition to getting to and maintaining a healthy weight, eating a solid diet, and being physically active, why not consider these little known ways to offset type 2 diabetes? 1.
Avoid Trans Fat Like the Plague Researchers now think that chronic inflammation is the underlying cause of type 2 diabetes.
Because excess fat cells create boatloads of inflammation, being overweight greatly increases the odds you will end up with type 2 diabetes.
However, your weight is far from the only thing that determines how much inflammation you have inside your body.
Trans fat, a fat found in baked goods, processed foods and fried food, is a well-known inflammation promoter.
Trans fat should be meticulously avoided if you are at risk for type 2 diabetes.
A study in The American Journal of Clinical Nutrition found that just a 2% increase in the intake of trans fat increased your risk of developing type 2 diabetes by 39%.
2.
Fill Up On Fiber It is just too bad the focus of diabetes prevention is on what you can't eat.
The truth is, there are plenty of delicious foods available to you, even if you are at high risk of developing type 2 diabetes.
One of the most important "food groups" to start eating are high-fiber foods.
It is important to note though this does not include fiber laden processed cereals and bars.
Nature has plenty of high-fiber options for you.
Whether it's an apple, a bean, or nuts, a diet rich in natural plant foods will almost guarantee you get the recommended 25-30g of fiber everyday.
3.
Down Antioxidants Free radicals are renegade cells that run around wreaking havoc on your body's vulnerable tissue.
The result? A spike in inflammation and insulin resistance.
The only way to effectively fight free radicals is by taking in antioxidants.
Dark colored fruits and vegetables are great choices, but they are far from being the only antioxidant-rich foods out there.
Tea, red wine, and even coffee have been shown to increase insulin sensitivity and decrease the risk of developing type 2 diabetes.
4.
Stop Snoring Snoring isn't just annoying to your neighbors...
it can actually cause diabetes.
Obstructive sleep apnea (OSA) is an incredibly common condition that is caused by obstructed airways during sleep.
OSA interferes with your natural sleeping patterns to such an extent, it doesn't just make you sleepy...
it makes blood sugar levels spike.
Research shows that 77% of people with diabetes also have OSA as both conditions are linked to obesity.
However, when people with type 2 diabetes are treated for OSA, the drop in blood sugar is equivalent to most prescription drugs.
If you suspect you have OSA, it's important to talk to your health care provider now before it brings you one step closer to type 2 diabetes.
