In 2012, 29.1 million Americans had diabetes and this number has steadily risen over the past few years with no end in sight. We are in the grip of a national epidemic that could be the leading cause of death in America in the upcoming years, unless we choose to make proactive changes in our lives.
Here are important and impactful modifications you can make to reverse the trend and prevent diabetes.
Maintain or Reach a Healthy Weight
Obesity is one of the leading risk factors for developing type-2 diabetes. According to research, losing between 5-7 percent of your body weight can cut your risk of developing diabetes in half! But don’t turn to quick-fix weight-loss trends to drop unwanted pounds, instead, make healthy long-term lifestyle changes to help protect you against type-2 diabetes for life.
Focus on Fruits and Veggies
Munching on fresh fruits and veggies every day can decrease your diabetes risk by more than 20 percent. By consuming fresh fruits and vegetables in place of processed snacks or high-fat options, you are directly lowering your chances of type-2 diabetes in a delicious way!
Scratch the Sugary Drinks
Like refined grains, sugary beverages have a high glycemic index, and drinking these high-sugar beverages is associated with an increased risk of type-2 diabetes. In a recent study, women who drank one or more sugary drinks per day had an 83 percent higher risk of type-2 diabetes! Rethink your drink with other options like SlimGenics’ flavorful Thermo-Boost antioxidant energy drink mix.
Cut Empty Calories
Alcohol, candy, processed snack food and more are considered “empty calories” because they have essentially no nutritional benefit to offer. These options will not covert to slow-burning energy and keep your body fueled and satisfied. Cutting these empty calories can significantly help you improve your chances of evading type-2 diabetes.
By finding time for 20-30 minutes of moderate to high-exertion exercise each day, you can achieve your weight-loss goals while also cutting your diabetes risk significantly. If 30 minutes seems daunting, break it up into 10-minute intervals throughout the day. Glucose is taken into the body through muscles, meaning that any time you exercise, you aid your muscles in getting glucose out of your blood and into the rest of your body to be sourced as energy.
Studies have found that smokers are nearly 50 percent more likely to develop diabetes than nonsmokers, with heavy smokers at an even higher risk. Lessen your chances and say goodbye to dangerous cigarettes to save your health today!
Choose Good Fats
The types of fats you choose in your diet can also affect your chance of type-2 diabetes. Good fats, like the ones in nuts, avocado, salmon and nut and olive oils can work to fight your risk of diabetes. Bad fats, like those found in fried foods, baked goods and hydrogenated vegetable oils create an opposite effect and can increase your risk factor.
Get Enough Whole Grains and Fiber
There is a growing catalog of research touting the benefits of consuming whole grains and their beneficial effect on diabetes. The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose, leading to slower increases in blood sugar and insulin. Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.
Committing to a make these changes is the foundation of finding long-term success. If you crave accountability, find support from friends, family or your Program Advisors at SlimGenics, who can help you make healthier choices in your life each day. Accept that every day won’t be perfect. Not giving up and recognizing the importance of your health is the first step in fighting disease and living a long, healthy life.